Fuel your body
“What you eat before, during, or after exercise affects how you feel during your activity and how much energy you have,” said Mary Sikora-Petersen, MSE, RD, CD, CDE, dietitian and certified diabetes educator for Howard Young Health Care in Woodruff and Eagle River. “Whether you are a competitive athlete, weekend warrior, or like to walk your dog, what you eat is important to maintain energy for your activity.”
According to Sikora-Petersen, a pre-exercise meal or snack prevents low blood sugar and hunger pangs, while providing fuel for your muscles. Foods that tend to be well tolerated are high in carbohydrates to provide quick energy; moderate in protein to provide sustained energy; and low in fat and fiber to slow down digestion.
Eating too much before your workout may lead to abdominal discomfort or an uncomfortable fullness. Following are examples of snacks that may be eaten two hours before exercise:
• 3/4 cup cereal (not bran) with low-fat milk
• 1/4 cup cottage cheese with 1/2 cup fruit
• 1 ounce low-fat cheese and 4 or 5 crackers
• Scrambled, low-cholesterol egg product, and toast with jelly
• 4 graham cracker squares and 1 cup low-fat milk
• Half of a lean meat sandwich (turkey, ham) with mustard or light mayonnaise
If you only have an hour before exercise, eat a smaller snack and avoid milk, cheese, or meat. If your exercise session will last longer than two hours, eat a larger meal three to four hours before activity that includes lean meat, fruits, vegetables, whole grains, low-fat dairy products, and fats such as margarine or nuts.
Sikora-Petersen also suggests you eat or drink carbohydrates during your workout if it lasts 60 to 90 minutes. Research shows that after 90 minutes, ingestion of 100 to 300 calories of carbohydrates every hour can increase stamina and improve performance. Diluted juice, sports drinks or jells, fruit, low-fat crackers, granola bars, or cereal bars with less than three grams of fat per serving will boost your energy.
Too much fat can decrease the action of the carbohydrates and can lead to feeling full. “After exercise your body needs to replace glycogen (stored carbohydrate) in the muscles to provide energy,” said Sikora- Petersen. “Eat a meal that includes protein, grains, fruits, vegetables, dairy, and adequate carbohydrates.”
Remember to drink plenty of fluids. Most people need 7 to 10 cups of fluid daily. During activity, drink four to eight ounces every 15 minutes. To effectively replace fluids, weigh yourself before and after exercise.
Drink two cups of water for every pound that was lost through sweat. If you participate in long events like marathons or cross country races, drink: four to eight extra glasses of liquid each day for two days before an event; 16 ounces two hours before the event; and four to eight ounces 5 to 10 minutes before the event to prevent dehydration.
Ministry Medical Group offers same day appointments
Ministry Medical Group in Woodruff and Eagle River offers same day appointments to patients for urgent illnesses and injuries. This advanced access approach’ ensures patients get an appointment with a provider on the date the patient chooses. New patients are being accepted in Woodruff. Current providers include Margaret Alvarez, NP; Jerome Andres, MD, FAAFP; and Stacy Hammes, PA-C. To schedule an appointment in Woodruff, please call 715.356.8920.
New patients are currently being accepted in Eagle River. Current providers include James E. Dunn, MD; Michael Byrne, MD; Maria Gonzalez-Cerra, MD; and Cathleen Zerbe, APNP, RN. To schedule an appointment in Eagle River, call 715.477.3000.
Bariatric services now available in Rhinelander
Ministry Medical Group (MMG) is pleased to announce that Calvin Selwyn, Jr., MD, a laparoscopic and bariatric surgeon, now sees patients the second Friday of each month at the MMG clinic in Rhinelander.
Dr. Selwyn earned his medical degree at the University of Minnesota Medical School, and a Bachelor of Science degree at Oral Roberts University in Tulsa, Oklahoma. He completed his surgical residency and chief residency at Marshfield Clinic / Saint Joseph’s Hospital, and a fellowship in advanced laparoscopic surgery and bariatric surgery at the University of Cincinnati Medical Center.
Prior to his practice, Dr. Selwyn was assistant professor of surgery and director of surgical endoscopy and laparoscopy in the Department of GI and Endocrine Surgery at the University of Cincinnati Medical Center.
If you are interested in surgical weight loss procedures, please call 715.362.6668.
Howard Young Medical Center’s Birthing Center receives recognition
Howard Young Medical Center (HYMC) was recently approved for the self-designated Wisconsin Association of Perinatal Care (WAPC) Levels of Care Self- Assessment process. It was also identified as a Level IIA facility with the capability to resuscitate and stabilize pre-term and / or ill infants before transfer to a facility that provides a newborn intensive care unit (NICU).
The Birthing Center at HYMC can provide care to infants born at 32 weeks weighing at least 3.4 pounds who suffer from a variety of birth-related complications including apnea of prematurity, inability to maintain body temperature, or inability to take oral feedings. If more advanced care is needed, the infants are referred to a NICU like the center at Saint Joseph’s Children’s Hospital in Marshfield. “This self-assessment confirms that we provide the level of care that we have declared,” said Rebecca A. Morin, vice president of patient care services. “We are committed to maintaining a standard of consistent and high quality perinatal services.”
WAPC is the premier multidisciplinary association providing leadership and education for improved perinatal health outcomes of women, infants, and their families.
Alcohol or other drug abuse programs are offered in the north
Does someone in your family drink too much or use drugs? Were you raised in an alcoholic family and now question some of your own behaviors? Alcoholism and drug addiction causes suffering for families and friends. Financial troubles, broken promises, fear, guilt, and anger are common in alcoholic families.
Ministry Behavioral Health offers AODA programs at three locations in northern Wisconsin. Saint Mary’s Hospital offers a Chemical Dependency Family Recovery Program, facilitated by Patrick Dugan, MSE, CADCII, to help those affected by someone else’s use of alcohol or other drugs. Attendees learn how to cope with the effects of chemical dependency. For more information, call Ministry Behavioral Health at
Koller Behavioral Health in Rhinelander works collaboratively with many professionals in the substance disorder and mental health fields to help people through its AODA program. Koller Behavioral Health also provides AODA outpatient services in Tomahawk at Sacred Heart Hospital. For more information, call 715.369.2210 in Rhinelander; in Tomahawk, call 715.453.7747.
Ministry Behavioral Health is a group of professional psychiatrists, psychologists, substance abuse counselors, therapists, and nurse practitioners who provide behavioral health prevention, evaluation, and treatment services. Beginning with diagnostic evaluations and ending with expert treatment, our programs offer counseling for individuals, groups, couples, and families.