Dr. Kristi Saunders Joins Pemi-Baker Community Health

July 30, 2021

Pemi-Baker Community Health is excited to announce that Dr. Kristi Saunders, MD, has joined the team as their new Hospice Medical Director.

After working over twenty years in Family Medicine as a board certified OB/GYN, Dr. Saunders was drawn to palliative care and hospice by the desire to be more involved with her patients when facing serious illnesses and death. She became board certified in Hospice and Palliative Medicine in 2012 and since then has been educating her patients about living and embracing the normalcy of dying.

Working with other agencies in New Hampshire and recently receiving hospice help for her mother in California, has highlighted common challenges that families face. “My past experiences of different cultures, needs and desires made me realize how important it is to really have the time to listen, watch, and not treat everyone like medicine normally does…like everyone else. We are all different and need our care individualized. We spend too much time medicalizing death and not spending more time in what is the hard part…saying goodbye,” said Saunders. Pemi-Baker Community Health’s mission and philosophy of supporting their patients and families with compassionate care follows closely with Dr. Saunders’ beliefs. “Our goal is to educate families that hospice is really about living, not death. It should be about smiles, hugs and bringing people closer to acceptance as we possibly can,” said Saunders.

“Dr. Saunders has been serving our community as one of our hospice physicians since January and we are delighted that she will be taking over as Hospice Medical Director upon Dr. Arsenault’s retirement. Her commitment to the highest standards of client care blended with her knowledge and compassion make her an ideal fit for Pemi-Baker Community Health,” said Danielle Paquette-Horne, Senior Director of Home Health, Palliative Care & Hospice.

With over 50 years of experience, serving clients from 22 towns in central and northern New Hampshire, Pemi-Baker Community Health is committed to creating healthier communities. Services include at-home healthcare (VNA), hospice and palliative care, on-site physical and occupational therapy and aquatic therapy in their 90-degree therapy pool. Providing compassionate care with experienced staff who are trained, certified professionals in the business because of their hearts. In your time of need, we’re right where you need us.

PBCH is located at 101 Boulder Point Drive, Plymouth, NH. To contact us please call: 603-536-2232 or email: info@pbhha.org Visit our website: www.pbhha.org and like our Facebook Page: @PBCH4

~written by Anna Swanson

Dr. Diane Arsenault Retiring as Hospice Medical Director for Pemi-Baker Community Health

July 1, 2021

Please join Pemi-Baker Community Health (PBCH) in extending best wishes to Diane Arsenault, MD, FAAFP, HPM, HMDC, who is retiring as Hospice Medical Director for PBCH after 23 years of service. She will continue to serve hospice families at PBCH as well as her patients at Mid-State Health on a part time basis.

Dr. Arsenault has had an extraordinary career as a family physician, working in low risk obstetrical care for the first 20 years of her career before changing her focus to the care of the middle aged and the elderly for the last 20+ years. She felt that hospice care was just a natural extension of her role as a family physician providing care from birth to death. “Just as pregnancy and birth involve a process of anticipation, planning and intense work at the end, the end of life and process of dying have a similar journey and work. My personal experience with my father’s death in 1993 and my mother’s death in 2004, both on Hospice, allowed me to experience firsthand the joys and burden of caregiving for a dying loved one. I aspire to care for patients and families on their Hospice journey, as I and my family were supported,” said Dr. Arsenault.

When Dr. Arsenault started as Hospice Medical Director for PBCH in 1998, she had less than 10 patients at any given time. Community awareness of Hospice services and what PBCH can provide has grown over the years, increasing that number four fold. “For many years Dr. Arsenault has been the only Hospice physician in the Pemi-Baker area. Her dedication to our staff and our patients, to be available night and day, has been invaluable,” said Amy Dennis, Interim Executive Director for PBCH.

Dr. Arsenault will continue her role as Family physician at Mid-State Health Center as well as part time Hospice physician for PBCH but her schedule is now 6 weeks working then 6 weeks off. As she eases into retirement she looks forward to traveling with her husband to national parks in the Southwest, Pacific Northwest and the Canadian Maritime provinces, as well as spending as much time as possible with her 3 preschool aged grandchildren and their families.

“Our organization has grown and become stronger thanks to Dr. Arsenault’s commitment to our mission, vision and values. She has touched many lives in the process. Her kindhearted manner, undeniable professionalism and many achievements will not be forgotten. We wish her the best in the next steps of her journey,” said Danielle Paquette-Horne, Senior Director of Home Health, Palliative Care & Hospice at PBCH.

Pemi-Baker Community Health Improving the Lives of Parkinson’s Patients

April 23, 2021

(Plymouth)– Physical therapists at Pemi-Baker Community Health (PBCH) are movement experts who improve quality of life through hands-on care, patient education, and prescribed movement. For almost a year, PBCH’s LSVT BIG specialist, Kaity Schwartzer, PT, DPT has been helping those experiencing the symptoms of Parkinson’s disease achieve amazing results, giving them renewed hope. For National Parkinson’s Awareness month, Pemi-Baker Community Health hopes to raise awareness of what can be done NOW if you are experiencing symptoms.

While you’ve likely heard of Parkinson’s disease (PD), many people don’t know exactly what the condition is or how it manifests itself. The condition can occur when there is a loss of brain cells that produce a chemical called dopamine. The four common symptoms are: tremors, limb and trunk stiffness, the slowing down of movement and weak balance or coordination. About 500,000 people in the U.S. have Parkinson’s disease, with about 50,000 people being diagnosed each year, according to the National Institute of Neurological Disorders and Stroke.

Since PD symptoms increase over time, as they become worse, patients can have trouble with simple tasks such as getting in and out of bed or the bathtub— or even walking and talking. People with PD may also experience “freezing,” where they have extreme difficulty starting to walk again after having stopped, or difficulty stopping walking once started. This may lead to falls in the home and when out in the community. Pemi-Baker Community Health can help.

LSVT BIG

LVST BIG therapy was developed specifically for people with Parkinson’s disease and other neurological conditions. Treatments target whole body movements for activities of daily living. LSVT programs are administered by specially-trained therapists, in an intensive manner — four times per week for four weeks — and are tailored to each patient.

Therapists ask patients to move in BIG or amplified ways, whether they’re walking, buttoning shirts and pants, getting keys or change out of pockets, or writing. These lead to smoother, larger, safer movements and improved quality of life.

Today, there are over 16,000+ physical and occupational therapists trained and certified in LSVT BIG in 42 countries around the world. Here at Pemi-Baker Community Health, Kaity Schwartzer, PT, DPT is certified to administer this technique. Treatments delivered by LSVT-certified clinicians consist of the following:

Four LSVT-BIG sessions a week, for four consecutive weeks
Sessions are individual one-hour treatment sessions
Daily homework practice (all 30 days of the month)
Daily carryover assignments (all 30 days of the month)

LSVT therapy benefits

Schwartzer says LSVT BIG patients typically notice improvements in walking, getting in and out of chairs, and rolling in bed as well as overall flexibility, balance, strength and endurance. Because the program is specific to individual patients and their needs, results are based on personal goals.

As for whom it can help, Schwartzer says, “the people with Parkinson’s disease who benefit the most from LSVT BIG therapy are those with minimal to moderate symptoms but as the protocol is customizable, anyone with PD at any stage of the disease may benefit.” Schwartzer can see people who have severe PD, even those who cannot walk or stand well, as all exercises can be modified to be laying down in bed if needed. The program requires cognitive effort to change habits and reprogram the brain to make bigger, more efficient movements, so patients who have little to no cognitive problems are the most successful.

Cynthia Mathews, a LSVT BIG participant, was hoping to slow the progression of her disease and was surprised how quickly she noticed changes. “Prior to BIG program participation, my neurologist was always encouraging me to, ‘Stand up straight’, and ‘Pick up your feet’ while walking, but I saw no way to do this without thinking about what I was doing with my arms, legs, and spine every single second. It just sounded impossible. However, after only two weeks participation in LSVT BIG, I noted that I had regained the ability to walk with good posture and no shuffling of my feet with virtually no conscious effort whatsoever. My husband has commented on my ‘new’ normal walk. That has made me feel good, and has helped to maximize my motivation” said Mathews.

Assistance at Pemi-Baker Community Health

Pemi-Baker Community Health currently offers LSVT BIG therapy at their location on Boulder Point Drive in Plymouth, NH. Prospective patients need to obtain a referral from their physician specifying LSVT BIG and Pemi-Baker Community Health. The LSVT BIG program falls under the same health insurance coverage as typical physical therapy, check with your insurance provider for your specific policy coverages.

What Does an Occupational Therapist Do?

April 1, 2021

Occupational therapy helps people with an injury, illness, or disability learn or re-learn to do everyday activities. For adults, this could include activities like getting dressed, cooking, and driving. For children, this could include activities like learning or playing. Occupational therapy got its name from its focus on helping patients with everyday activities—or “occupations.”

Occupational Therapists (OTs) and Occupational Therapy Assistants (OTAs) are a part of your health care team. They think about your physical abilities, like which parts of your body you can and can’t easily move. They think about your mental abilities, like what your brain can and can’t process. And they think about your environment, like where you live, work, or go to school—and how you get there.

Your OT will ask you questions about what’s important to you, like driving your car or folding your laundry, so treatment focuses on meeting your goals. They might change the way you do an activity, like putting an extension on your steering wheel or suggesting grab bars to help you get in and out of the shower. OTs and OTAs will usually go wherever you need them so you can practice your skills where you’ll actually be doing activities, like your school, house, office, or nursing home.

Occupational therapy activities support what you want to do. All of your occupational therapy treatment activities should have meaning and be things you want and need to do. They should help you reach your goals and make you more functional and independent. The following are examples: Self-care or activities of daily living (brushing teeth, buttoning clothes, using eating utensils), Hand-eye coordination (writing on a classroom whiteboard, copying in a notebook what the teacher writes on the board), Fine motor skills (grasping and controlling a pencil, using scissors).

Real Life Example: If you had a stroke, you may still want or need to prepare your own meals while you’re recovering. Your OT or OTA should spend time helping you reach this goal by showing you the best ways to do things like reaching into cupboards and turning on the stove.

Occupational therapy activities that challenge your mind have a purpose. Just like your movement-based occupational therapy activities help you reach your physical goals, your mind-based activities should help you reach your cognitive goals. Your OT and OTA will think about how your brain uses information to help you reach your goals.

Real Life Example: If you have a brain injury from an accident, you may still want to do your own grocery shopping. This might include planning your meals, making a grocery list, managing your money, and finding items in the grocery store.

How do I choose an occupational therapist? Your doctor may refer you to an OT, but you can also choose one on your own.

Make sure your OT or OTA is licensed. Federal and state laws license and regulate OTs and OTAs. Contact your state’s Occupational Therapy Licensing Board or Agency to confirm that your OT or OTA is licensed.

Check your insurance coverage. Ask your health insurance plan if they cover occupational therapy. Many do, including Medicare and Affordable Care Act plans. Also ask if the OT and/or OTA you want to see is in your plan’s network, how much you may need to pay, and how many appointments are covered.

Contact Pemi-Baker Community Health today to set up an appointment in your home or at our office on Boulder Point Drive. 603-536-2232

~written by Anna Swanson

PBCH is First Home Health Agency in Central NH Offering Homebound Vaccination Clinics

March 30, 2021

Emily Reid, Pemi-Baker Community Health RN administering a Covid-19 vaccination to a homebound patient and caregiver in Plymouth, NH

Pemi-Baker Community Health is partnering with the Central NH Regional Public Health Network (RPHN) to bring COVID-19 vaccine to homebound patients within their 22 town service area. This unique collaboration is just one example of many partnerships the Central NH RPHN has throughout the region addressing complex public health issues.

The Central NH RPHN is one of 13 regional public health networks funded by the New Hampshire Department of Health and Human Services (DHHS) to convene, coordinate, and facilitate an ongoing network of partners to address the delivery of public health services. Services can include: public health emergency preparedness, substance use disorder, and other disease prevention and health promotion activities to improve population health and community resilience.

Angel Ekstrom, the Central NH Public Health Network Coordinator, has been instrumental in coordinating partners to vaccinate homebound residents throughout the region reaching the most vulnerable. “Partnering with home health care agencies to vaccinate residents who are homebound affords homebound vaccine recipients to receive their vaccine from a familiar and trusted healthcare provider who, in many cases, regularly enters the recipient’s home. For those who are not clients of the home healthcare provider it connects homebound recipients to available services they may need” says Ekstrom.

Through Central NH RPHN COVID-19 response efforts, Angel has collaborated with partners across sectors in providing situational awareness, aiding partners in obtaining Personal Protective Equipment (PPE), standing up and demobilizing an Alternative Care Site (ACS), coordinating and operating mobile vaccine clinics addressing inequities, securing vaccine to meet Central NH RPHN needs and recently this partnership with PBCH to administer COVID-19 vaccine to homebound residents.

“We are very excited to offer vaccines to our homebound patients and their caregivers. We have been compiling a list of our own patients who cannot leave their homes to travel to a vaccine clinic and 211 NH has also given us names” said Kara Hamill, PBCH Senior Operations Director. Jenn Stewart, Infection Control Nurse, Penny Conlon, RN, Emily Reid, RN and Macayla Noble, LPN have undergone specialized training and have been conducting homebound vaccination clinics for three weeks, vaccinating over 80 people thus far.

Jenn Stewart, Infection Control LPN preparing vaccines.

To date, Pemi-Baker Community Health is the only Home Health (VNA) agency offering this homebound service in Central NH. “We are honored to collaborate with Angel and the Central NH RPHN and are very proud of the fact that although we have serviced multiple patients with Covid-19, we haven’t had a single Pemi-Baker clinician contract Covid-19 from a patient over the past year. While out in the community our employees have been very diligent following CDC, NH state guidelines and the guidelines that the PBCH Covid taskforce has laid out” said Jenn Stewart, LPN and Pemi-Baker Community Health’s Infection Control Nurse.

If you or a loved one cannot leave the house (homebound) and would like more information about this service please call Pemi-Baker Community Health at 603-536-2232.

~written by Anna Swanson

Thank You for 12 Amazing Years of Leadership!

February 1, 2021

We are at once happy and sad to announce the retirement of our CEO, Chandra Engelbert. She has been an outstanding leader for more than 12 years of dedicated service at Pemi-Baker Community Health and a true inspiration for all of us.

The entire Central NH/Plymouth community has benefitted from Chandra’s leadership for much longer than that though. Chandra began her career earning a B.S. in Nursing at Northeastern University in Boston, MA and her MBA from UNH’s Whittemore School of Business and Economics. Chandra’s professional expertise included: Nursing in Medical Surgery, Intensive Care Unit, Emergency Department, Recovery Room, Home care and Hospice. Profit and nonprofit administrative background included management of home care and hospice, Vice President of Diagnostic Services at LRGHealthcare and ICU/ED Manager at Weeks Medical Center in Lancaster, NH.

Over the years she served on the Home Care, Palliative Care and Hospice Alliance of NH and the Central New Hampshire Chamber of Commerce Boards, Central NH Health Partnership, Rural Healthcare Association, Plymouth State University Nursing Honor Society and Nursing Advisory Board and the Central Service Health Network; participating in emergency preparedness efforts and public health initiatives in NH.

Creating a collaborative effort between PBCH, Mid-State Health Center and Speare Memorial Hospital is one of her most proud accomplishments and instilling the ‘Ubuntu’ philosophy for the employees of Pemi-Baker Community Health, creating a culture for them filled with respect, honesty and value.

She will be deeply missed but we can only feel happy for her after many years of service to our community and hope that she enjoys her well-deserved retirement.

~written by Anna Swanson

PBCH Receives Generous Donation from Service Credit Union

December 28, 2020

The holidays came early for Pemi-Baker Community Health(PBCH) thanks to a generous donation from Service Credit Union. Both non-profit companies have strong missions to support the communities they serve and PBCH plans to use the donation for much needed training supplies for their nurses.

Since 1967, Pemi-Baker Community Health has brought compassionate health care into the homes of Central and Northern New Hampshire, delivering much needed home health, palliative, hospice and therapeutic care to patients in 22 towns.

Service Credit Union was established in 1957 to support military personnel and their families at what was then Pease Air Force Base in New Hampshire. Since then, they have grown to serve members all over the world. Their 800+ employees provide financial services at 50 walk-in locations throughout New Hampshire, North Dakota, Massachusetts and Germany.

“Without the generous support of community partners like Service Credit Union, we would have a difficult time continuing our mission and we wish to extend our thanks to Jenn Duncan, Branch Manager at the Plymouth Service Credit Union” said Danielle Paquette-Horne, Home Health, Palliative Care & Hospice Director, at Pemi-Baker Community Health.

Please consider donating to Pemi-Baker Community Health during the New Year by visiting their website, www.pbhha.org. If you order online, Amazon will give a percentage of your purchases directly to Pemi-Baker Community health by using Amazon Smile. Visit www.smile.amazon.com and choose Pemi-Baker Community Health. Or perhaps you would like to donate your time instead. There is room in their Free Hospice Volunteer Training starting January 5th via Zoom. Contact Lauren Bell, SW and Volunteer Coordinator at info@pbhha.org or 603-536-2232.

PBCH is located at 101 Boulder Point Drive, Plymouth, NH. To contact us please call: 603-536-2232 or email: info@pbhha.org

Plymouth Service Credit Union branch is conveniently located inside the Plymouth Walmart. They offer numerous member tailored lending options including mortgages, auto loans, credit cards as well as savings, checking and business banking services. 1-800-936-7730, www.servicecu.org

~written by Anna Swanson

Soothing Seasonal Sadness

December 14, 2020

In my years working as a clinical mental health counselor, I could always count on having a few clients who suffered with Seasonal Affective Disorder. That’s psychiatric lingo for mood disturbances worsened by seasonal changes. Appropriately, its acronym is SAD. Particularly as we lose daylight hours, especially when we turn the clocks back as the fall moves into becoming winter, some people get in a sad and funky mood. At the mental health center I worked for, we purchased a device called a light box which patients could borrow for short spaces of time. The light box radiates light which helps the patients in elevating their mood so that the sadness would not be so pervasive or overwhelming.

Currently, we are experiencing stretches of time besides this season of fall turning into winter. It is the holiday season. It is a season of caution and care as we try to safeguard ourselves against the coronavirus. It also an ongoing season of grief and mourning for those whose loved ones have died, whether from COVID19 or other causes. So, perhaps, we are enduring multiple seasons of compounded sadness in varying degrees of intensity. Sorry to say, there are no easy remedies to “the blahs” that may befall us at the present time, though there may be some temporary relief to turn our awareness from it all so that we do not become overshadowed by a moody cloud. Here, I will suggest some short, simple practices.

First of all, fresh air and physical movement are valuable. Naturally, as the weather gets colder, we need to moderate our exposure to the outside air. A brief walk around your yard or on your porch or deck for ten or fifteen minutes, breathing normally, with some movement of your limbs will help to “clear house” and “keep the motor going”.

Secondly, the simple act of washing your face two or three times a day can be very refreshing. You can experiment with what seems to work best for you- water temperature that is hot, lukewarm, or cold and a facecloth that is thin or plush. The temperature of the water and the texture of the fabric revitalizes our pores, wakening up our complexion.

Following on this, there are the practices of hand and head massages. Start by rubbing your hands together as you would if you were washing your hands at your sink. Allow each hand to move over its partner, gently rubbing over the back of the hand, then the palm, and moving through the fingers. Starting at the wrist of one hand, let your thumb and fingers of the other hand softly massage the wrist, and then move across the back of the hand, and continue to gently massage each knuckle and joint of each finger. As you finish, use your fingertips to move in a circle in your palm. Then attend to the other hand. You may also want to lightly rub your palms together or even to softly clap your hands. To massage your head, gently let your fingertips move through your hair (or what you have left of it!). Do this a few times. Then gently tap your fingertips throughout and across your whole scalp, not forgetting the areas around your ears or at the base of your skull down to your neck. This also stimulates the movement of energy in our cranial area.

I began this sharing by mentioning the use of a light box, so I will close with a suggestion that is more meditative and reflective. The winter holidays of this time of year (Advent, Christmas, Epiphany, Hanukkah, and the Winter Solstice) all focus on the element of light, hoping for its return and emergence from the darkness. Most craft supply stores and even some pharmacies sell small LED light battery-powered candles of various sizes. Some even have flickering flames. Though there is a lot to be said for actual candles, these are a bit safer to use. For the purpose of focusing and directing your attention, only one is necessary. Use it as the daylight is ending. Simply direct your attention to the light, bringing to mind thoughts of past good times and the joy of affection shared with loved ones. The length of time you do this for does not matter too much, but respect the rhythm of your ability to concentrate easily. This isn’t supposed to be a chore or an assignment! It seems to be more profitable to do this in a quiet time without the distraction of other noise. This can be settling to the soul and bring your day to a peaceful end.

As I indicated earlier, these are not “cures” for seasonal sadness- only suggestions for momentary relief that may help the next stretch be more tolerable and bearable. As always, take care of yourself, respecting both your own strengths and limits.

Regretfully, we are still unable to gather for our Bereavement groups due to COVID19 restrictions but Guy Tillson can meet with you one on one via ZOOM or in person following CDC guidelines for safety. To contact Guy please email him at gtillson@pbhha.org. Please visit our website for other monthly ZOOM meetings: Coffee with Caregivers and Fill Out Your Forms.

~Guy Tillson, MDiv, MA, PBCH Hospice Chaplain and Bereavement Counselor

Six Common Myths About Physical Therapy Explained

December 8, 2020

While physical therapist’s roles are both broad and diverse, several misconceptions still exist about what physical therapy is, what it isn’t, and the various ways it can help people improve the health and lives of people at all stages in life.

Matt Scagliarini uses dry needling to reduce his patient’s pain, release scar tissue adhesions and treat muscle trigger points.

“When a lot of people think about physical therapy, they think rehabilitation from injury or surgery. But that’s just part of what we do,” said Matt Scagliarini, PT, DPT and Director of Outpatient Physical Therapy at Pemi-Baker Community Health. “Physical therapists can improve the lives of people of all ages dealing with biomechanical faults that could lead to injury, sports performance, balance impairments and nervous system conditions to name a few. We use innovative testing to work with our clients to develop a personalized plan of health for people of all ages and abilities.”

According to the American Physical Therapy Association (APTA), physical therapists (PTs) are highly educated and licensed health care professionals who can help patients reduce pain and improve or restore mobility. Sure, this includes those who’ve suffered musculoskeletal injuries, Scagliarini says, but it’s much more than that.

Here are six common misconceptions about physical therapy:

I need to be injured to see a physical therapist. Rehabilitation following an injury or surgery is just a portion of what physical therapists may provide. It’s common for a PT to treat other common ailments like balance and vestibular issues, headaches, pelvic pain, chronic pain, incontinence, and basic joint and muscle discomfort. They also work with clients to prevent injuries and improve athletic performance.
It’s going to hurt. The “no pain, no gain” philosophy has no place in physical therapy. In fact, PTs are trained to work within one’s pain threshold to ensure her or his musculoskeletal gains are safe and incremental. PT’s at Pemi-Baker are trained to analyze the biomechanics of movement. Therefore, they are able to replace painful movement patterns with less painful and more efficient alternatives that improve performance.
Surgery/medication are better options. Both have a place as medical treatments, but multiple studies have shown that physical therapy is more effective and safer than options like subscription painkillers, as well as common surgeries for lumbar spinal stenosis, degenerative disk disease, and even meniscus tears.
Physical therapy is expensive. Physical therapy is a bargain when compared with surgery and the cost of medical imaging. But more than that, studies have shown that for the treatment of one of the most common ailments, non-specific back pain, patients can save up to 60 percent on their medical bills if they first visit a physical therapist.
Any health care provider can offer physical therapy. This is simply not true, though the APTA estimates 37 percent of all consumers believe it to be the case. The fact is only licensed physical therapists have received the post-graduate education and training necessary to provide physical therapy services.
I can’t see a PT without a prescription or referral. According to the APTA, this myth is shared by 70 percent of all health care consumers. In most states, patients are allowed to be evaluated by a PT and receive visits prior to needing a physician referral. Every private health insurance is different. Contact Pemi-Baker Community Health or your insurance company directly for more details.

To learn more about how physical therapy can benefit a particular ailment, condition or wellness goal – or for an injury, pain or movement evaluation – contact the physical therapy team at Pemi-Baker Community Health.

~written by Anna Swanson

Pemi-Baker Community Health Welcomes our Newest Community Partner-Enlighten Nutrition and Wellness

December 1, 2020

Personal Protective Nutrition(PPN)-Create Meals to Boost Immunity

Experience and education are key when searching for nutrition advice… look no further.

Pemi-Baker Community Health welcomes our newest Community Partner, Denise Poudrier Normandin, Registered Dietitian, founder, and CEO of Enlighten Nutrition & Wellness. Denise is a passionate advocate, leader and motivator of healthy eating, physical movement, and lifestyle medicine practices. She has over two decades of experience as a Registered/Licensed Dietitian, Nutrition & Health Educator, Consultant and Coach. With Covid-19 cases on the rise, maximizing the health of our immune system by eating well and exercising is more important than ever!

Focusing on food sources that support a healthy immune system is essential to maintaining and/or improving health. Think of food as nature’s medicine! Food can heal or harm our bodies. It is important to consume whole foods. A whole food has been processed or refined as little as possible and is free from additives or other artificial substances, therefore more nutrient-dense. Meanwhile one should limit, highly processed foods, saturated fats, refined grains and added sugars. Evidence suggests a healthy eating pattern is linked to lower risk of chronic diseases, like heart disease, cancer, diabetes, and obesity. These largely preventable chronic diseases put people at a greater risk for illness, including COVID-19.

NATURAL IMMUNITY BOOSTERS

All bright-colored fruits and vegetables. They offer extensive antioxidant protection and bolster the body’s infection-fighting mechanisms. Think of red-orange vegetables, carrots, sweet potatoes, and winter squashes all are rich in beta-carotene. Beta carotene is converted into vitamin A. Beta-carotene comes from plant sources and has been shown to protect lung strength as we age. The American Heart Association recommends obtaining antioxidants, including beta-carotene, by eating a well-balanced diet high in fruits, vegetables, and whole grains.
Vitamin C-rich foodslike citrus, broccoli, sweet bell peppers, kale, and kiwi.
Click Here for Mediterranean Village Salad Bites Recipe
Vitamin D found in salmon, mushrooms (exposed to sunlight), eggs, and fortified foods like milk.Also known as “the sunshine vitamin” is produced when skin is exposed briefly to natural sunlight.
Zinc is an essential mineral for immune function. Found in high amounts in meat and seafood and in moderate amounts in chickpeas, sunflowers, and pumpkin seeds.
Natural herbs and spices: ginger, garlic, onions, oregano, rosemary, and thyme all have properties that help fight off viruses and harmful bacteria.
Eat a variety of plant-based foods: nuts, seeds, beans (all kinds).

MEAL PLANNING

Good nutrition requires planning ahead, designating time in your schedule to shop, plan, prepare and enjoy healthy meals. Make the most out of every trip to the grocery store or local farmers market by considering:

How many meals will you prepare at home from scratch?
How many people will you need to serve?
Will breakfast be a quick meal like cereal, whole-grain toast with avocado or hard-boiled eggs with fresh berries?
What leftovers can you turn into a quick snack or lunch the next day?

FITTING IN FITNESS

Like healthy eating, being physically active is one of the most important actions that people of all ages can take to improve their health. Adults should move more and sit less throughout the day. Unfortunately, only 1 in 5 adults and teens get enough exercise to maintain good health. Lack of physical activity combined with poor dietary choices contributes to excess weight. Find physical activities that you enjoy and will want to do! Recruit a buddy to join you. Make exercise part of your daily routine.

The CDC Physical Activity Guidelines, 2^nd Edition recommends that adults get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combo of both, preferably spread throughout the week.

Get moving today… here are some key benefits of staying active:

Fosters normal growth and development.
Makes people feel better, function better and sleep better.
Greatly reduces the risk of chronic diseases.
Boosts the immune system.
Builds strength and helps our body manage unhealthy stress.
A healthy body builds a healthy mind.

The time is now! Make your health and wellness a priority so you can live life to the fullest! Insurance accepted. Contact Denise to book a virtual telehealth or in-person appointment: denise@enlightenlivewell.com or on line www.enlightenlivewell.com

Denise is a registered dietitian through the Commission on Dietetics Registration, a board-certified diplomat in Lifestyle Medicine through the American College of Lifestyle Medicine and a preferred provider of Medical Nutrition Therapy (MNT). She is committed to building stronger, healthier individuals, families and communities through individual and group nutrition consultations, telehealth, corporate training workshops, wellness retreats, health, and lifestyle coaching, and speaking engagements.