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About Smoke signals. (Grand Ronde, Or.) 19??-current | View Entire Issue (Jan. 15, 2024)
JANUARY 15, 2024 Inclement weather alert! Please be sure to call the Health & Wellness Center before trav- eling in to appointments at the clinic during inclement weather. Health & Wellness Center staff will make every attempt to call patients during closures. Also, sign up for emergency notifications about Tribal campus closures on the Tribal website at www. grandronde.org or follow the Tribe’s primary page on Facebook. Massage at Health & Wellness Hi, my name is Shawna Ray. I have been a licensed massage ther- apist in the Yamhill and Polk county area for eight years. I will be at the Health & Wellness Center on Mondays providing massage therapy as an on-site contractor and I am contracted with Shasta. Contact 971-241-4323 by text or voice message to schedule ap- pointments. Co-pay still may apply. I’m looking forward to working with those in the community to deliver a holistic approach to pain management, relaxation and overall wellness. January is National Blood Donor Month Prepared by JBS International, Inc., under Grant No. 3 H79 T1026800-01S1 for the U.S. DHHS, SAMHSA, CSAT Safe blood and blood products are key in treating people suffering from a range of diseases and as a result of accidents and natural disasters. The need for blood is universal and ongoing. Becoming a regular, voluntary blood donor is a simple but selfless step that everyone can take to strengthen their communities, support local health systems and save lives. Here are some guidelines for donating whole blood: • You can donate every 56 days, up to six times a year. • You must be in good health and feeling well on the day you donate. • In Oregon, you must be at least 16 years old. There is no upper age limit for donors as long as you meet the other requirements. • You must weigh at least 110 pounds. • You may not be able to donate if you are feeling ill on the day of scheduled donation, take certain medications, have traveled to ma- laria-prone areas in the last three years or have low iron. At each donation you will be screened to be sure you can give safely. The Tribe hosts Red Cross blood drives several times during the year. If you are already a donor, thank you! If you are new to donating, look out for upcoming opportunities to contribute. Every drop counts. sNok signflz Making New Year’s resolutions stick Our journey to make positive changes is just that — a journey. Whenever you decide to make a positive change, think about how to make the change permanent. Try the following tips to help you create long-lasting change: 1. Dream big. Then make a plan, breaking the main goal down into smaller and more quickly attainable goals. You’ll be able to see progress toward your big goal as you see smaller goals completed. Make the mini goals specific and measurable. 2. Commit yourself. Tell others about your resolution. Are there people among your friends and family that want to make similar changes? Cre- ate a check-in group with them for encouragement and accountability. Find an online support group. 3. Reward yourself for incremental successes. Acknowledging small successes can keep you motivated to keep going for the big successes. Encourage yourself to keep at it by pausing to acknowledge success as you tick off small and big accomplishments. 4. We are always learning from the past. Any time you fail to make a change, consider it a step toward your goal. Why? When you hit a snag, take a moment to think about what did and didn’t work. Maybe you took on too big of a challenge? 5. Give thanks and be grateful for what you do accomplish. Forget perfec- tion. Even when you do less than you'd like, you have still taken some steps to make a change. Any activity is always better than none. Maybe tomorrow will be better. Sources: Harvard Health Publishing, “Seven steps for making your New Year’s resolutions stick” Nov 24, 2020; and maskmatters.org Reading nutritional labels Choosing healthier foods and beverages can help reduce the risk of developing some health conditions such as high blood pressure, dia- betes, cardiovascular disease, osteoporosis and anemia. In our society we eat a lot of foods that contain excessive saturated fat, sodium and added sugars. These all contribute to developing harmful health con- ditions. Learning how to read the nutritional labels can help support your personal dietary needs. Read the labels and choose foods that contain more of the nutrients you want to get and less of nutrients you may want to limit. Begin by looking at the number of servings in the package (servings per container) and the serving size. All the nutrient amounts shown on the label, including the number of calories, refer to the size of the serving. This label at left is from Lay’s Potato Chips. Note how many servings there are in the pack- age. Then ask yourself how much you are likely to consume. Will you likely eat one serving, two servings or more? Many items, especially chips and other snacks, are so alluring we tend to eat two or three or more servings at once. If you started eating these chips and got carried away, you might end up eating half the bag. That would be about 640 calories, 28 percent of your recommended daily sodium and 28 percent of your recommended saturated fat. Let’s look at another label. The GoGo SqueeZ YogurtZ is packaged in one-serving containers. Therefore, the numbers listed are what you get in the whole package and probably what you will eat at once. We think of yogurt as a very healthy snack and it is. But look at the amount of added sugar hiding in the yogurt. Added sugars are listed in the nutrition facts because con- suming too many added sugars can make it hard to meet nutrient needs while staying within calorie limits. Total sugars include naturally present sugars such as sugar in milk and fruit, plus any sugar added. Grand Ronde Health & Wellness Center Behavioral Health Program 15
