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Fitness & Nutrition Blog

  • Tasty and Healthy Recipes for the Big Game

    It’s almost time for the biggest football game of the year, which often means parties with lots of food! Here are some tasty recipe ideas and healthy tips to make your game day a waistline success.

  • Keeping Resolutions in the New Year

    It’s that time of year again! New Year’s Day is around the corner and many of us are starting to think about making a resolution. But how do you stick to your resolution and not give up before Valentine’s Day? We’ve listed some tips below on how to make and keep momentum toward your New Year’s resolution throughout the year.

  • Staying Healthy Through The Holidays

    The holiday season is upon us.  Learn tips for staying healthy and avoiding illness so you and your family can be well from now into the new year.

  • Planning & Goal-Setting to Prevent Holiday Weight Gain

    When your goal is weight loss, this time of the year can be a difficult time, as high-calorie, great-tasting food seems to be everywhere!  Here are some tips that can help you navigate through the weeks ahead.

  • Fighting Chronic Fatigue

    Chronic fatigue is a condition that causes someone to be extremely tired—to the point that they can’t function in their daily life.  It is also often misunderstood.

  • Weight Loss From An Expert's Perspective

    Tammy Ransom, Nurse Practitioner at Deaconess Weight Loss Solutions

    When it comes to losing weight, there are some first steps that everyone should try. There are also some weight loss methods that I don’t recommend, either because they don’t work or because they aren’t healthy. These general recommendations can not only help with weight loss, but will also improve overall health and well-being. 

  • Treating Joint Pain - What To Do and When to See a Doctor

    If you’re experiencing pain in any joint—your knee, ankle, shoulder, hip, etc.—you need to know how to best treat it at home. It’s also important to know when it’s time to see a doctor.

  • Mediterranean Diet—A Healthy Diet for Life

    Dr. Mary Ann Bieker, Internal Medicine, Deaconess Clinic Downtown

    One third of the adults in the United States are obese--that is, they have a BMI (body mass index weight/height) greater than 30. It seems these days everyone is trying to diet to lose weight or simply be healthier.

  • What's in YOUR grocery cart?

    Learn some healthy shopping tips from registered dietitian Debbie P. from Deaconess Weight Loss Solutions. 

  • Major Depressive Disorder: Taking Back Control of Your Life

    Michelle Galen, MD; Family Medicine, Deaconess Clinic

    A feeling of sadness that doesn’t seem to go away. Unexplained weight gain or weight loss.  Inability to focus. Fatigued but just can’t sleep.  If this sounds familiar, you may be experiencing major depression episodes caused by a disease called Major Depressive Disorder or MDD.  If you have MDD you’re not alone. Depression affects 15.7 million American adults.  

  • 8 Reasons to Shop at Your Local Farmers Market

    Rebekah Basham, PA Deaconess Clinic 

    In recent years, local farmers markets have “sprouted up” and given us new opportunities for buying fresh produce, socializing and more.

    Farmers markets are retail markets set up for local farmers, artisans and food vendors to sell goods. You can count on fresh, quality produce and products to incorporate into your healthy lifestyle. Here are 8 reasons to consider shopping at your local Farmers Market. 

  • Probiotics and Prebiotics – What They Mean To Your Health

    Dr. Mark Graves, Internal Medicine, Deaconess Clinic Downtown
    Probiotics and prebiotics—these are some health and nutrition “buzz words” right now. But do you know what they mean, and how pre-and-probiotics may affect your health?

  • Being Smart About Online Health Information

    Gail Lee, Deaconess Health Science Librarian

    Researching health topics online can be frustrating, confusing and even scary, as it can be hard to know if information you find is correct and accurate. This article will empower you know how to find quality health information, and to recognize potentially bad sources of information.

  • Getting Organized for Better Health

    Gabriella Eddings, BS, CHC, Wellness Coach, Deaconess Employee Wellness

    Every January 1 many people are motivated and excited for a fresh start. But about a week in, we sometimes start to weigh if our resolutions are really worth the effort. Lack of motivation, busy schedules and stress are just some of the reasons we abandon our resolutions and start to rationalize how we were living before December 31. So how do we keep that motivation going throughout the year, or even throughout the entire month of January?  

  • Walk On, and Walk Safety

    Lu Weil, Injury Prevention Coordinator, Deaconess Regional Trauma Center

    Walking is one of the best things we can do to stay healthy, but only if we put safety first. We are seldom more vulnerable than when walking. It is important to pay attention to what is going on around us.

  • Tasty & Healthy—Fresh From the Garden

    Jessica Martin, Deaconess Registered Dietitian, Clinical Dietitian

    Summer is in full swing!  Its presence surrounds you with the warmth of the sun and humidity in the air, children enjoying outdoor activities, outdoor grilling, and the wonderful fruits and vegetables the season has to offer. 

  • Getting Started with Physical Activity - Get Motivated!

    Dr. Jung Smith, Family  Medicine, Deaconess Clinic Mary Street

    If you've not been physically active, you may be wondering how to get started.  For many people, walking offers a great way to become more active. And Deaconess is getting ready to begin our annual Healthier U Walk series—see the schedule and more at

  • Helping Kids Develop Healthy Eating Habits

    Taniza Karim, MD Pediatrician, Deaconess Clinic Boonville
    Every day we learn more about the importance of nutrition in the health of children, both now and as they become adults.

  • 10 Choices to add years to your life

    Terry Gehlhausen, DO Deaconess Clinic Family Medicine, Oakland City
    People who follow a few simple steps to improve their health have less cancer and heart disease compared to other Americans, and their overall death rate is significantly reduced compared to other people under age 65. Here are ten choices you can make that will lead to a longer and healthier life:

  • Making the Most of Your Pharmacy

    Tom Fite, lead pharmacist of the Deaconess Family Pharmacy 
    Most people encounter a pharmacy on a regular basis.  And I find that many patients want to just pay for their medication and go, but they’re missing out on important information. Below, I will detail some “insider tips” that will help you make the most from your pharmacy.

  • Health Benefits of Tai Chi

    John Hufstedler, Deaconess Cross Pointe social work therapist and tai chi instructor
    Tai chi—you’ve probably heard of it and even seen it before, but you may not know exactly what it is. 

  • Feel Better

    By Terry Gehlhausen, MD  Deaconess Clinic Family Medicine, Oakland City
    Feel better in a year, month, day, even minute! These are simple tips that can lead to increased health and improve your quality of life. 

  • Autumn: A Time for Change

    Terry Gehlhausen, DO Family Medicine Deaconess Clinic Oakland City
    The winds of autumn are upon us, and they have already blown away the heat and humidity of summer. September 23rd was the first day of autumn and it is time for a new season. 

  • Clean Eating in the Summer

    Dr. Emily Krajec, Family Medicine, Deaconess Clinic Princeton
    Summer months naturally lend themselves to clean eating. It’s important to know how to take advantage of this. Summer also brings cookouts, traveling, and family vacations. It is possible to continue clean eating by remembering a few tips and tricks. 

  • Healthy Golf Facts

    Do you like to golf? Golf is a great low-risk injury sport for all ages. Here are a few healthy golf facts for you to know next time you're out on the course.

  • 7 Reasons to Shop at Your Local Farmers Market

    Rebekah Basham, PA Deaconess Clinic 
    It's spring again, and that means it's time for local Farmers Markets to open. They have become very popular in past years, but did you know there's health benefits to frequenting a Farmers Market near you? 

  • Eating Clean, Feeling Good

    Dr. Emily Krajec, Deaconess Clinic Family Medicine 
    Do you feel like food controls you? Are you looking for a solution to weight issues or to your overall health? Are you exercising but not seeing or feeling the results you want?  If so, I want to share with you about eating clean. 

  • All About Water

    Rebekah Basham, PA Deaconess Clinic
    We’ve all heard how important it is to drink water, but how much is the right amount? What about caffeine, sports drinks, and weight loss? With all the information floating around, it’s time to get the facts on your water intake. 

  • 10 Good-for-You Date Ideas

    With Valentine’s Day just around the corner, you may be scrambling to come up with a great date idea. While the old standbys of flowers and chocolate are always popular, it may be time to spice things up a bit and think outside-the-box with some healthy date alternatives. Here are some date ideas to get you and your special someone active and healthy. 

  • Easy Ways to Cut Calories

    Terry Gehlausen, DO Deaconess Clinic Family Medicine
    Most of us picked up a little extra fat around the middle over the holidays. Here are a few simple ways to eliminate those pounds:

  • How to Make Realistic Resolutions and Keep Them

    Deaconess Employee Wellness staff.
    A new year can mean new resolutions, but what’s the best way to set realistic goals you can actually accomplish? Read on for some useful tips and direction to keep your resolutions, reach your goals, and have a new year that’s happy and healthy. 

  • Reality Check Time - Today is a new day!

    By Dr. Errin Weisman
    Ever get in a rut and seem stuck? Women often feel pounded down to the ground to the point that they can’t muscle the energy to get up. Their spirits are weary and souls tarnished.  Drained women, worn-out moms, and fading ladies sometimes need a good restart. Learn quick tips to revitalize, rejuvenate, renew, and refresh you.

  • 9 Tips for Making Healthy Choices During the Holidays

    From Deaconess Wellness Team

    Family dinners and holiday parties are just around the corner. If you don’t have a plan for balancing food choices with enjoying the festivities, you may find yourself really frustrated. Try these 9 tips for making healthy holiday choices and you may find yourself having a Happy New Year

  • 6 Tips to Keep You Fit This Fall

    By: Dr Terry Gehlhausen, Deaconess Clinic Petersburg

    The winds of autumn are upon us, and they have already blown away the heat and humidity of summer. It's time to prepare for a new season, and the same applies to your health.

  • All About Influenza

    Dr. Erin Weisman, Deaconess Clinic Petersburg

    We are nearing Influenza “flu” season again. The ideal time to get immunized is before flu viruses start circulating. It takes approximately 2 weeks for your body to process the vaccine and make an effective number of antibodies, so getting vaccinated before the flu hits is key. While seasonal flu outbreaks may occur as early as October, most years we see a peak in January or later.

  • Confronting Misinformation on the Web

    Errin Weisman, DO, Family Medicine Deaconess Clinic Petersburg

    How many of you have jumped on the web, google searched your condition, symptoms, etc. Then spent the next few hours reading about how you probably have the worst diagnosis possible on WebMD  and the like. 

  • Lifestyle Changes That Lead to a Leaner, Healthier You

    Ashley Chipps, BS, Wellness Coach with Deaconess Employee Wellness Program​

    I want to help anyone reading this know more about how eating habits and activity levels can impact weight loss. The first point to make, which is what the rest of this conversation will be about, is that weight loss is a matter of taking in fewer calories than you use during the day. 

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