Make the cut – 10 ways to shave 100 calories a day

If the mere idea of trying to lose weight fills you with dread, think of this number: 100.

If you cut just 100 calories from your daily diet, you’ll lose roughly 10 pounds in a year-without a big effort on your part. An added bonus: The small changes you make will likely be easy to stick with over time, which will help you lose even more weight.

So how do you cut 100 calories? Here are 10 ideas:

• Order your favorite coffee drink with fat-free milk and sugar-free syrup

• Enjoy slow-churned, reduced-calorie ice cream instead of regular ice cream

• Have a diet soda instead of a regular one

• Skip the cheese on your burger, or order small fries instead large

• Split a single dessert with others

• Munch on raw veggies with salsa instead of eating chips

• Get your chocolate fix with a fun-sized candy bar instead of a full-sized one

• Make an open-faced sandwich with just one slice of bread instead of two

• Cook with a cooking spray instead of butter or margarine

• Don’t clean your plate at each meal-leave a few bites

Sounds pretty doable, don’t you think?

Sources: Academy of Nutrition and Dietetics; American Diabetes Association; American Institute of Cancer Research

Will this year’s flu shot be better than the last?

Sept. 29, 2015—Bad news: The flu season is here. Good news: You can get protected. This year’s flu vaccine is expected to provide much better protection than last year’s did, according to a recent news conference held by the National Foundation for Infectious Diseases (NFID).

Why this year’s vaccine should work better

Health officials called last year’s flu season unusual. One of the strains the vaccine was designed to protect against mutated after the vaccine was made. That made the vaccine less effective than usual.

That’s not the case so far this year. This year’s vaccine appears to be a good match for the flu strains that are out there, according to health officials.

How you can help keep the flu at bay

The Centers for Disease Control and Prevention (CDC) is urging that people take a 3-step approach to avoiding the flu:

1. Get a flu shot. The flu vaccine is already available, and everyone age 6 months and older should get vaccinated. Last year nearly half of the population that could get a vaccine got one. But that number should be much higher, considering that the public health goal for coverage is 70 percent.

2. Avoid people who are sick. Cover your mouth when you cough and sneeze. And wash your hands frequently with soap and water. Need more motivation? See how easily the flu virus can spread:

How the flu spreads

3. If you get the flu, consider antivirals. Antiviral drugs can lessen the duration and severity of the flu. CDC recommends antivirals for people at high risk for complications from the flu. This includes young children, pregnant women, people with certain chronic health conditions, and people age 65 and older.

CDC also recommends that everyone age 65 and older talk to a doctor about getting the pneumococcal vaccine. Pneumococcal disease is a common complication of the flu. People with chronic health conditions, like diabetes, heart disease and lung problems, should also ask about the pneumococcal vaccine.


Memorial offers community training on advance directives

fivewishes 2015The Washington State Medical Association and Washington State Hospital Association have identified advance directives as a key initiative in medical care and substantial time and energy is being placed on this endeavor around our state.

At Memorial, we offer general training on advance directives, and Five Wishes in particular, in one-hour sessions (45 minutes for training, plus 15 minutes Q&A).

During these sessions, you will learn about Washington state’s focus pertaining to an advance directive, what an advance directive consists of (and what makes it legal in Washington), and how to carry out—as well as complete—an advance directive using Five Wishes. You will also receive information regarding the Physicians Orders for Life Sustaining Treatment (POLST) form.

You have several opportunities to attend Five Wishes Advance Directive training:

October 6, Noon-1pm, YVMH Auditorium

November 3, Noon-1pm, YVMH Auditorium

November 18, 7-8 pm, Naches Presbyterian Church (201 E. 2nd Street, Naches, WA)

December 2, Noon-1pm, YVMH Auditorium

Open to the community. No registration required.

Yakima Valley Memorial Hospital Auditorium (in the basement)
2811 Tieton Drive, Yakima, WA 98902 Map this address

Alzheimer’s Association offers Yakima conference Nov. 3

Are you or is someone you know caring for a loved one with Alzheimer’s or dementia?

There is help available.

An educational conference Nov. 3 in Yakima will provide tools and encouragement to family caregivers and health care professionals who are caring for people with dementia.

Family caregivers will have sessions devoted specifically to them, offering helpful tips to address the challenges of caring for a loved one with dementia. Those include relationship changes, communication, keeping them safe and managing difficult behaviors.

These sessions will be offered concurrently in both English and Spanish and are being offered at no charge to participants. For more information or to register, call (206) 363-5500 ext. 8170 or register online at

A second track of the conference for health care professionals offers information about the progression of dementia-related diseases. This registration fee is $50.

This conference is made possible by the Alzheimer’s Association of Western and Central Washington, The Memorial Foundation, Fieldstone Memory Care, The Peggy Schaake Charitable Fund, and Aging & Long Term Care. Again, for more information or to register, call (206) 363-5500 ext. 8170 or visit

Training Opportunities in the Pharmacy at Memorial!

9 16 15 TrainingLooking for highly motivated people who are excited to train and become educated in our Pharmacy Technician Training Program. This is a great opportunity to participate in a 6 MONTH UNPAID training opportunity (no tuition req.) Training starts in early January 2016. Requires a full-time commitment, Monday – Friday. Must be 18+ years old and have your high school diploma or equivalent.

Find out why Memorial Family of Services is a place where you would like to work!

Learn more about the Pharmacy Technician Training Program and apply online here.

17th Annual Golf to Give Classic to be held Sept. 14

YAKIMA, Wash. – The 17th annual Golf to Give Classic will be held on Monday, Sept. 14, at Apple Tree Resort, with proceeds to go to The Memorial Foundation to benefit children’s health care programs at Children’s Village and Yakima Valley Memorial Hospital, your Children’s Miracle Network Hospital®.

This year’s Golf to Give Classic includes a BBQ Lunch and one afternoon flight, with a 1:30 shotgun start and an awards ceremony immediately following the tournament.

Memorial is grateful to Les Schwab Tire Centers, Apple Tree Resort and ACE Hardware who are partnering to conduct this year’s event.

For more information about the event, call Kevin Anderson, Head Golf Professional, Apple Tree Resort, at 509.966.5877 Ext. 12 or visit

About Yakima Valley Memorial Hospital

Yakima Valley Memorial Hospital is a 226-bed, acute-care, not-for-profit community hospital. As the Children’s Miracle Network hospital for Central Washington, Memorial has the only Neonatal Intensive Care Unit in the region, as well as a Pediatric Unit. Memorial also partners with other community organizations to serve children with special health care needs at

Children’s Village, which offers medical clinics, developmental evaluations, dental services, occupational and speech therapy, mental health counseling, education services, care resource

coordinators and physical therapy. Visit Memorial online at or on Facebook (, Twitter ( or Pinterest (

About Children’s Miracle Network Hospitals

Children’s Miracle Network Hospitals® raises funds for 170 nonprofit hospitals across North America to treat severely injured and ill children. When a donation is given it stays in the community, helping local kids. Since 1983, Children’s Miracle Network Hospitals has raised more than $4.4 billion, most of it $1 at a time. These donations have gone to support research and training, purchase equipment, and pay for uncompensated care, all in support of the organization’s mission to save and improve the lives of as many children as possible.


ACE Bucket Campaign to support Children’s Miracle Network Hospitals

9 3 15 Mem and CMN

ACE Bucket Campaign to support Children’s Miracle Network Hospitals

September 5, 2015

Nine local ACE Hardware stores are participating in the Ace Bucket Campaign to support local miracles for Children’s Miracle Network Hospitals.

Participating ACE Hardware stores are selling blue buckets for $5 each and 100% of the funds raised from this event will benefit the Neo-Natal Intensive Care Unit and Pediatric Department at Yakima Valley Memorial Hospital, as well as programs and services at Children’s Village. Retailers are also offering a 20% discount on items that customers can put in the bucket on bucket day.

Memorial is the Children’s Miracle Network hospital for Central Washington.

The 1-day campaign is being held on September 5,, 2015 at the following local ACE Hardware stores in the area: Tri Cities, Sunnyside, Toppenish, Hermiston, & Yakima.


Infant CPR classes offered at Memorial

 Infant CPR classes offered at Memorial

Cardiopulmonary resuscitation (CPR) isn’t just for adults. Sometimes the tiniest of people—infants—need CPR too. Unintentional choking and suffocation are the leading causes of all injury deaths for infants under one year of age. If you care for a baby up to 1 year old, taking an infant CPR course could be a literal lifesaver. If you have a pool, live near water or care for an infant who’s at high risk for heart or lung failure, this training is especially important.
Even if you know adult CPR, you need separate training for infants because some of the steps and methods are different.

Yakima Valley Memorial Hospital is offering an infant CPR course on Thursday evening. This course provides current CPR instructions and information as recommendations change.

Why are these skills so crucial?

You will get experience practicing these emergency techniques. And studies have shown that the more people practice, the more confident they are in a true emergency.

In a class, you’ll learn the proper techniques for breathing, chest thrusts, back blows, and more.

Does this class meet necessary requirements for certification for childcare providers?

No. But it is good training for caregivers to have in the home setting.

What does it cost?

The class is $5 per person, due at the time of class, or you can prepay online.

Do I need to preregister?


When and where?

Thursday, September 10

6:30-8 p.m.

Memorial’s Community Education Center

2506 W. Nob Hill Blvd., Yakima

To register, call 509-248-7322 or email