2 / 4
4. Savor each bite.
But leave the last
few on your plate. This will help
you focus on receiving your body’s
signal that you’re full.
5. Outsmart your sweet tooth.
Temporary cravings for things such
as sugary foods usually pass within 10
to 20 minutes. When a craving hits,
distract yourself: Call a friend, write
a letter, work on a hobby or chew some sugar-free gum.
6. Allow yourself the occasional treat.
Just buy it in a
single-serving size.
7. Make yours H
2
0.
Each day, swap one sugary drink—
maybe your morning latte or your afternoon soda—for
a glass of water. Make your goal to get to where you’re
not drinking anything with calories, as they’re usually
not beneficial calories and just add to the waistline.
8. Get enough sleep.
Without seven to eight hours
every single night, you may be more likely to gain
weight.
“Losing weight slowly and steadily is the most reliable
way to keep the pounds off—for a healthier you. It’s not
about dieting, it’s about lifestyle changes that you can
maintain,” Dr. Tipton says.
refer you to other team members,
such as a nurse educator, a
dietitian, a dentist, specialists
to monitor problems with your
eyes and feet, therapists, and
pharmacists.
Still, you are the most
important person on your health
care team. You are the one who
needs to care for your condition
every day.
Your plan of action
To properly manage your diabetes,
your care plan will include (among
other things):
Instructions on how to measure
and record your blood sugar levels.
A plan for taking your medication.
Advice on eating and exercise.
A schedule for your follow-up
health care, including seeing
specialists, such as an eye doctor,
dentist and foot doctor.
“Your plan should be unique to
you,” says Dr. Rajan. “It should take
into account your work and home
life and any additional medical
problems you have, such as high
blood pressure or high cholesterol.”
Be open with your doctor
about your current habits, and
discuss how you can change them
if necessary. For example, if you
smoke, your doctor can help you
with a plan to quit.
Follow up, follow through
If you have a concern or don’t
understand something about your
care, be sure to bring it up with
your doctor.
PROVIDER
SPOTLIGHT
Berger Health
Partners welcomes
Pickaway County
native and general
surgeon
Jason
Shoemaker, DO,
to the experienced
general surgery team of Dr. Robert
Kloos and Dr. Raul Zamora. To make
an appointment, call
740-420-8365
.
Lauren Fuller,
DO,
specializes
in obstetrics and
gynecology and
joined the team of
Dr. David Goldfarb
and Dr. Carolyn Yost
at Berger Obstetrics and Gynecology.
To schedule an appointment, call
740-474-5024
(Circleville location)
or
614-277-4654
(Orient location).
Berger Health
Partners is pleased
to announce that
we are expanding
our experienced
team of providers.
Meghan Yahn, CNP,
is a graduate of Capital University
with a master’s degree in nursing.
She completed her family nurse
practitioner–post-master certificate
at Otterbein University.
A plan for life
— Continued from front page
Slow & steady
8 ways to tip the weight-loss
scale in your favor
W
hen it comes to shedding a few pounds, you
don’t have to be the biggest loser in order to be
a winner.
“Reducing as little as 5 to 10 percent of your total
body weight can lead to improvements in several
important areas, including cholesterol, blood pressure
and blood sugar,” says April Tipton, DO, Family
Medicine Physician at Berger Family Medicine.
And while losing weight can seem like a daunting
task, there’s more good news: Even small changes to
your diet and lifestyle can help trim your tummy. Here
are some simple tweaks you can try right away.
1. Keep a food diary.
Once you’re aware of exactly
what you’re eating and when, it may be easier to
avoid the mindless munching that can sabotage
weight-loss plans. Simply write everything you eat
on a piece of paper or consider using an app to track
it, such as “My Fitness Pal.”
2. Downsize your dinnerware.
Smaller plates and
slender glasses can help you reduce serving sizes—yet
your brain won’t perceive them as skimpy.
3. Extend the dinner hour.
It takes your brain at
least 15 minutes to get the message that you’ve
been fed. If you’re reaching the mealtime finish
line in less than 20 to 30 minutes, it’s more likely
that you’re overeating.
Have a doctor on your team
Dr. Tipton is providing primary health care for patients of
all ages, including newborns. Her office is located at
1180 N. Court St., in Circleville. To schedule an appointment
with Dr. Tipton, call
740-420-8067
. For more
information, visit
www.bergerhealth.com .April Tipton,
DO
2
Berger Health System
•
Fall 2016