Eating healthy on a budget

The first step to eating healthier is deciding you want to eat healthier, but even once you’ve gone that far there may be another obstacle holding you back – cost.

If seems like fresh foods always seem to cost more, but don’t let that become an excuse that keeps you from eating healthier. It is still possible to have a healthy diet on a reasonable budget. Here are some tips to show you how:

  1. Buy in bulk.  You can buy food in large portions, divide it out into individual servings and freeze it so it won’t go bad. This works well for lean meats and poultry. You can also save money by shopping at discount membership stores and by buying bags of fruit instead of individual pieces by the pound.
  2. Cook and store in bulk. Make dishes on the weekends that you can eat during the week, or that you can freeze and use at a later date. This can save you from more expensive options like frozen dinners, take-out food, or trips through the drive-through window.
  3. Manage the meat. Buy lean meat, poultry and fish when it’s on sale then freeze it for later use. Beans, tofu and eggs are also excellent choices for protein that are less expensive than pricier, animal protein.
  4. Be season-savvy. Fruits and vegetables are cheaper – and tastier – when they are in season. You can also save money by looking for reduced produce at the supermarket. They’re usually a day or two old, but are much less expensive.
  5. Go generic. Generic, or store brand, foods offer great savings and are typically just as nutritious as their more expensive counterparts.
  6. Stock up on staples. Brown rice, barley, dried or canned beans and whole-wheat pasta are great for stretching out meals at little cost. You can add brown rice to a canned vegetable soup, or mix lean ground beef with rinsed canned beans and whole-wheat elbow noodles.
  7. Plan ahead. Shopping without a list tends to mean you’ll buy more food, especially snacks.
  8. Don’t go to the store hungry. Being hungry will weaken your resolve. Nearly everything looks good on an empty stomach!
  9. Limit junk food. Ice cream, cookies and prepared frozen foods are not only unhealthy, they also tend to be the most expensive items in your cart. Instead, make snacks of fresh avocados, luscious grape tomatoes and crunchy apples.

Brownie Troop 339 donates cookies to Hospice

Brownie Troop 339 from Wheelersburg recently donated 186 boxes of Girl Scout cookies to the patients at staff at SOMC Hospice. Pictured here, troop members pose alongside some of the cookies.

Developed in the 1980s, SOMC Hospice provides a special kind of care for terminally ill patients and their families. The focus of hospice is on pain-management, symptom control and supportive services that allow patients to complete their lives with dignity, purpose and peace. For more information about SOMC Hospice, visit

Susan G. Komen awards SOMC with Hands of Hope funding

The Columbus Affiliate of Susan G. Komen for the Cure recently announced they would be awarding Southern Ohio Medical Center $56,245 to support the hospital’s Hands of Hope Program.

“We are extremely grateful to have the continued support of Susan G. Komen for the Cure,” SOMC Director of Cancer Services Wendi Waugh said. “It will help ensure that local women without insurance or underinsured women can still receive their annual mammograms without the fear of medical bills.”

Hands of Hope is a grant-funded program at SOMC that provides free services such as mammograms and clinical breast exams. The program also seeks to educate women 40 years and older about the importance of early breast cancer detection, while supplying those already diagnosed with guidance and support.

When treated early, the five-year breast cancer survival rate is 98 percent. The SOMC Breast Navigator can be reached at 740-356-PINK. To learn more, visit or like SOMC on Facebook at

Development Foundation purchases new stretchers

The Emergency Department at Southern Ohio Medical Center recently purchased new stretchers with funds raised through the SOMC Development Foundation. The stretchers offered improved mobility, which makes transporting patients easier and safer. They also feature a bed alarm, which alerts medical staff of patient movement, decreasing falls, and allow patients to be weighed without ever leaving the bed.

Seen here with one of the new stretchers is SOMC President and CEO Randy Arnett, far left, and Director of Community Relations and Development Kara Redoutey, second from left. Also pictured, from left to right, are Emergency Department nurses Jason Donahoe, Ryan Souders, Karissa Couch, Jason Ross, Melissa Baily and Caylee Hopkins.

Amazing Race registration deadline is April 13

Fans of “The Amazing Race” have until April 13 to register for SOMC’s second annual Amazing Race competition.

The event will be held in conjunction with several local sponsors and is scheduled to take place April 25 at the Portsmouth LIFE Center.

The competition is comprised of a series of events meant to provide both a physical and mental challenge, while also being fun and entertaining.

Teams will compete against one another for the chance to win up to $2,500. Each team will start at the SOMC LIFE Center Gym and be routed to their first challenge. Once there, they must complete a task to move to the next challenge location. After successfully completing all challenges, teams must report to the SOMC LIFE Center Gym for final scoring.

The Amazing Race is open to participants ages 10 and older, with no more than four people on a team. The team captain must be 18 or older. One may compete as an individual but may be at a disadvantage during some of the challenges. Teams are encouraged to get creative with names and costumes.

Once a team has been formed, it has until April 13 to register. Registration is limited to 75 teams and may be completed at Cost is $150 per team and all participants will be asked to sign a waiver.

All proceeds from the race will benefit the SOMC Development Foundation Community Health and Wellness Fund, which supports health and fitness opportunities in our community.

LIFE Center celebrates 30 years with “Spring Into Fitness”

In celebration of its 30 years of business, the LIFE Centers of Southern Ohio Medical Center will open its doors to the public, free of charge, March 20-April 3 as part of the “Spring Into Fitness” event.

During these two weeks, non-members and their children are invited to utilize any of the LIFE Center facilities, located in Portsmouth, Wheelersburg, and Lucasville. Children ages 14 and older are welcome to use the facilities during any of the open access times, while children under the age of 14 are welcome during family hours (with the supervision of a parent/guardian).

Members will also be rewarded March 20-April 3, earning one LIFE Center Buck for every visit they make during those two weeks. LIFE Center Bucks can be redeemed for LIFE Center merchandise and personal training sessions.

A LIFE Center Open House will also take place at 5:30 p.m. Tuesday, March 31 at the Portsmouth facility. The event will feature gym tours and guest speaker Nicole Nichols, fitness expert. New members who sign-up during the open house will have their joining fee waived.

Open access times for the two-week trial period will take place from 4 to 8 p.m. Monday through Friday; 8 a.m. to 2 p.m. Saturdays (family hours); and 1 to 4 p.m. Sundays (family hours).

Bring your family, try-out the facility, and experience the large selection of group fitness activities! For more info, please call 740-356-7650.


Understanding diabetes and pre-diabetes

Type 2 diabetes is a dangerous disease, and one for which there is no cure. In 2010, it was estimated that 79 million Americans ages 20 and older had pre-diabetes – and even more were at risk.

There are a number of factors that can increase your odds of diabetes or pre-diabetes. Some are controllable, while others are not. Some of these factors include:

  • Being overweight
  • Exercising fewer than three times each week
  • Having a family history of diabetes
  • Being older than 45
  • Having gestational diabetes (diabetes during pregnancy)
  • Having high blood pressure or cholesterol
  • Having a history of heart disease
  • Being African-American, Hispanic, American-Indian or Pacific Islander
  • Having given birth to a baby 9 pounds or larger
  • Having a history of some other endocrine conditions, like polycystic ovary syndrome

Fortunately, pre-diabetes and type-2 diabetes can often be prevented. Research shows that reducing your body weight by 5 to 10 percent – or 10 to 20 pounds for someone who weighs 200 pounds – can cut your diabetes risk in half.

If you are diagnosed with diabetes, however, the first thing you should do is set up a diabetes care team. The first step is to make sure you have a primary care doctor. Your physician can help you recruit the rest of the team, which should include a:

  • Diabetes or nurse educator to help you manage daily aspects of diabetes. This includes how to take insulin shots and how to identify low blood sugar reactions.
  • Registered dietician to help you plan a healthy diet.
  • Optometrist or ophthalmologist (eye doctor) to watch for diabetic eye disease.
  • Social worker or psychologist to help you cope with the emotional side of diabetes.
  • Podiatrist (foot doctor) to help prevent, diagnose and treat foot complications from diabetes.
  • Dentist to take care of your teeth and gums.
  • Exercise physiologist to help develop a fitness program for you.
  • Pharmacist to answer questions related to medication.

To goal of managing diabetes is to keep blood sugar levels under control to prevent complications. Your team will tell you where your blood sugar level should be. You may need to check your blood sugar levels several times a day – this is especially important right after being diagnosed, starting new medication or changing doses.

Simple lifestyle changes can help prevent colon cancer

Colon cancer is the third leading cause of cancer-related deaths in the United States… but it doesn’t have to be. You can decrease your odds of colon cancer by making a few lifestyle changes.

Eat a variety of fruits, vegetables and whole grains. Fruits, vegetables and whole grains contain vitamins, minerals, fiber and antioxidants. Choose a variety of fruits and vegetables so that you get an array of vitamins and nutrients.

Drink alcohol in moderation, if you drink it at all. You should limit your intake to one drink a day for women and two drinks a day for men.

Stop smoking! SOMC offers free smoking cessation classes that can help you kick the habit.

Exercise most days of the week. You should try to get at least 30 minutes of exercise a day. If you’ve been living an inactive lifestyle, you can start slowly and gradually build up to that level.

Maintain a healthy weight. Exercising and eating right can help you reach a healthy weight, and once you have it you need to keep it. Ultimately, weight loss comes down to a simple formula: aim to increase your exercise and decrease your calories.

To learn more about what you can do to prevent colon cancer, consult with your physician.

SOMC donates to Portsmouth Connex

The Southern Ohio Medical Center Development Foundation recently donated $10,000 to Portsmouth Connex, matching a $10,000 donation given by the SOMC Medical Staff. Portsmouth Connex is a local group proposing a series of activity routes throughout Portsmouth and its surrounding communities. The routes could be used to promote biking, running and walking. Present at the check presentation were, from left to right, SOMC President and CEO Randy Arnett, SOMC Community Health and Wellness Director Wendi Waugh, Dr. Cynthia Hamm of the SOMC Medical Staff, SOMC Development Foundation Chairman Dave Fowler, Barb Bradbury and Jeff Smith of Portsmouth Connex, and SOMC Director of Development Kara Redoutey. For more information about Portsmouth Connex, visit