Hi again! Earlier this week we gave you two goals that we would like you “steady snackers” to try and reach. Here are two more goals to work on. Good Luck! Please let us know if you have any questions!

Your Goal: Stock Up on Healthy Choices

• Aim to eat snacks that are 100 to 200 calories each.
• Use guidelines to choose healthy snacks. For each 100-calorie portion, snacks should have:
  <3 grams of fat
  <120 mg sodium
  1.4 grams dietary fiber
  2.5 grams protein
• Buy and stock healthy snacks that match your taste preferences. Do you like salty or sweet? Crunchy or creamy?

Healthy Snack Options (100-200 calories)

Salty, crunchy: Celery with 1 to 2 tablespoons of peanut butter or 5 whole grain crackers wiht 2 tablespoons hummus

Salty, creamy: 4 ounces low-fat cottage cheese on top of fresh tomato slices or 1 stick of  string cheese with 8 ounces low-sodium vegetable juice

Sweet, crunchy: Apple slices with low-fat spreadable cheese wedge or 2 whole grain graham crackers with 8 ounces skim milk

Sweet, creamy:  6 ounces low-fat vanilla yogurt with 1/2 cup blueberries or packet of instant low-sugar flavored oatmeal made with water or non- or low-fat milk

Your Goal: Tame What Triggers Too Much Snacking

• Limit TV viewing to less than 2 hours per day.
• Get at least 7 hours of sleep per night.
• Choose activities that reduce stress. Try deep breathing, go for a walk, take a warm shower or bath, or drink herbal tea.
• Find activities that don’t trigger your snacking.

Activities That May Not Trigger Snacking

• taking a nap or going to bed early
• reading a book or magazine
• doing Sudoku or crossword puzzles
• using an exercise video
• calling or e-mailing a friend
• brushing or flossing your teeth
• being creative: knitting, painting, or crafting

Adapted from Dr. Kushner’s Personality Type Diet. Copyright 2009 Robert Kushner, MD.

Do you find yourself snacking througout the day? Is it because you are bored, stressed, hungry, craving something, or maybe you are watching TV? Let us help you determine why you are a steady snacker and provide you with 4 goals on how you can overcome continually snacking. Below are the first two goals. The second two will be published in the next post.

Your Goal: Keep a Snacking Log
Throughout the day and night, write down all foods you eat as snacks and note the portions eaten. Record the calories of your snacks. You can use a calorie book or look up calories on websites about nutrition (do an interent search for “calorie counting”). Record what triggered your snacking:

Emotion - boredom, stress, sadness, happiness, frustration, tiredness, etc.
Availability - the food was easy to grab.
Hunger - it was about 3 or 4 hours since the last time you ate something.
Craving -  you really wanted the taste of this snack.
Activity - you were doing something, such as watching TV, that makes you want to snack.

Analyze a week of your snack log.

Log Evaluation Questions
- How many times do you snack each day?
- What types of snacks do you choose most often?
- What is the typical portion size of your snacks?
- On average, how many snack calories do you eat each day?
- What triggers your snacking?

Your Goal: Preplan Snacks – When and What

- Write down your set snack times:

I will eat my first snack each day at _________
I will eat my second snack each day at _______

- Make small changes to snack portions and choices. You may choose smaller portions and lower calorie versions of your favorite snacks. Write down some new snack ideas.

Basic Snack Changes

- Eat snacks only from a plate or bowl – not directly out of the package.
- Mindfully enjoy snacks seated at the table, instead of standing in the kitchen.
- Buy 100-calorie packs of chips, cookies and ice cream to decrease portion size.
- Instead of regular ice cream, choose light ice cream, low fat pudding, or sorbet.
- Instead of regular chips, choose lower-calorie baked chips.
- Instead of cutting large chunks of cheese, choose pre-portioned string cheese.
- Instead of grabbing candy from the candy dish, chew a piece of sugar-free gum.

Hello, from your wellness team! We are excited to announce we have created a wellness program for individuals, groups and corporate! We have spent a lot of time working with our wellness professionals to ensure that this plan is customized, results driven and is going to change your life! One thing…you are accountable to make sure that those changes are going to occur. We will support you, we will motivate you, and lead you in right direction but we can not make change happen without your committment. Are you ready to learn more about the MedSave InCharge Wellness Programs? Please call Aimee at MedSave at 759-1222 ext 122. Also – keep visiting our blog as we will be updating it with fitness and nutrition tips, healthy recipes and more!

Your Wellness Team,

Amy Dubray, Certified Personal Trainer, Certified Wellness Coach, Lifestyle Coach
Kristin Klinefelter, Registered Dietitian
Aimee Imhof, Marketing

Sports will be starting in less than one month…can you believe it!? Get your Sports Physical at MedSave before the Fall sports begin! We are now offering Sports Qualifying Physical Examinations.

Cathy Morud, CNP will be available to give Sports Physicals from now through the end of August. Call Aimee at MedSave at 759-1222 ext 122 to make an appointment.

Limited sports are available and you must have an appointment. Cost is $30.

Magnesium is a mineral that is critical for energy production and metabolism, muscle contraction, nerve impulse transmission and bone mineralization. It is a required cofactor for an estimated 300 enzymes. Among the reactions catalyzed by these enzymes are fatty acid synthesis, protein synthesis and glucose metabolism. Magnesium status is also important for regulation of calcium balance through its effects on the parathyroid gland.

Stop by MedSave between July 5th and July 17th and get Magnesium Caps for only $6.00. Each bottle contains 180 capsules.

For more information about Magnesium Caps, ask a pharmacist!

Did you know that over 65% of us “up north” are deficient in Vitamin D. Not only is Vitamin D good for calcium absorption and bone health, but it is important for the immune system and adequate levels may help prevent heart disease, cancer and diabetes. Vitamin D is a supplement that everyone should be taking!

Stop by MedSave this week and get a bottle of Vitamin D-3 for only $4.00. This bottle includes 180 softgels that are 1,000 IU.

For more information about Vitamin D, ask a pharmacist!

Ladies!!! Do you love finding a great purse? How about finding a great purse for a great price! We would like you to take part in our Purses for a Purpose event. It’s EASY, FUN and all proceeds will go to the Beltrami Relay for Life.

1. Rummage through your old purses and bring any of your old purses that you  no longer want to MedSave from now until June 9th. Purses must be clean and in good condition.

2.  Come to MedSave on Friday, June 11th (10:00 – 5:00 pm) or Saturday, June 12th (9:00 – Noon) and pick out a new purse from the many that will be collected for only $5 per purse.

This is a great way to get rid of those old purses you will never use again, plus get a purse that is new to you for only $5.

Q. What are insomnia symptoms and how is it treated?

A. Some symptoms of insomnia are difficulty falling asleep, difficulty staying asleep and difficulty with early morning wakening. Insomnia can either be of short duration or chronic. Much of the time, poor sleep habits are the basis.

Good sleep habits include:

1. Stick to a regular sleep schedule even on the weekends.
2. Exercise regularly – avoid exercise within an hour of going to bed.
3. Go to bed only if sleepy.
4. Do something relaxing and enjoyable before bed.
5. Make your bedroom quiet and comfortable.
6. Avoid large meals before bedtime.
7. Use the bedroom only for sleep and sexual activity.
8. If you do not fall asleep in 30 minutes get up and do some quiet activity and don’t return to bed until drowsy.
9. Remove the clock from eyesight.
10. Do not nap during the day.
11. Avoid alcohol, nicotine and caffeine use.
12. Avoid sedatives.
13. Schedule outdoor time at the same time each day.
14. Avoid bright lights including from the televison before bed.
15. Have your pharmacist check your medicines for possible sleep effects.

If sleep difficulty persists look for the root cause with the help from a trained sleep specialist. If medication is used, limit its use to occational use only. Both over the counter and prescription medications are available.

*Adapted from Jermain DM. Sleep disorders PSAP.1995:139-154

We are happy to announce that we have a new product line in our store. These products are highly respected yet affordable. We have a variety of vitamins, minerals and dietary supplements. Please stop by MedSave to learn more about the products. We will soon have gluten free and vegetarian products. To learn more about NOW products visit their website at www.nowfoods.com.

Happy Wednesday!  We need your help! MedSave is working hard to raise money for the Beltrami Relay for Life.  We are having our first community involved event called “Coins for Cancer!”

Please help us raise money by brining in an empty pill bottle full of change! Let’s see how much money we can raise in coins!

Thank you for your support!