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2470 Jafer Ct
Idaho Falls, ID 83404

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Main: 208-715-9990
Text: 208-754-5360

Nutrition Tips for the New Year!

Nutrition Tips for the New Year!

Diabetes, Exercise, Health, Weight Loss, Women's Health

2023 is in full swing and many people have already set their goals or are currently working on setting new goals. According to the latest Gallup poll, 7 in 10 Americans plan to set goals in 2023. Of those goal-setters, 80% are setting health or nutrition goals!

Clearly, there are many of us who want to be healthier in 2023, and eating nutritiously is a huge part of a healthy lifestyle! The CDC lists the following benefits to eating a nutritious diet:

  • May help you live longer
  • Keeps skin, teeth, and eyes healthy
  • Supports muscles, strengthens bones, and boosts immunity
  • Lowers risk of heart disease, type 2 diabetes, and some cancers
  • Supports healthy pregnancies and breastfeeding
  • Helps the digestive system function
  • Helps achieve and maintain a healthy weight

In children, there are even more benefits to eating a healthy diet including supporting healthy growth and brain development! Everyone knows that eating healthy is important, but sometimes it can be hard to stick to your healthy diet goals. We want to pass along some tips to help you keep your nutrition goals this year!

1. MAKE A PLAN – Map out your meals and snacks for the week and make sure you have the necessary ingredients.

2. SHOP SMART – Stick to the grocery list and shop for healthy, whole foods.  A healthy diet includes regularly eating vegetables, fruits, whole grains, protein, low-fat milk, nuts, seeds, and fatty fish such as salmon.

3. GET COOKING – Prepare meals at home with fresh ingredients. Diets high in ultra-processed foods can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions. These foods contain low quality ingredients such as added sugar, fats, and refined grains which usually means they are low in fiber, protein, and micronutrients. 

4. EAT MINDFULLY – Enjoy each bite and take your time. Stop eating when you feel full. Drinking water before and during your meal can also help with digestion.

5. STAY HYDRATED – Drink plenty of water throughout the day. Staying hydrated helps your body function optimally. Limit sugary drinks such as soda, fruit juices, and sweetened tea.

6. MAINTAIN GOOD GUT HEALTH – A disruption in gut health has been linked to chronic diseases and digestion problems. Eating probiotic-rich foods such as yogurt and sauerkraut as well as fiber can help maintain good health in your gut.

7. ENSURE VITAMIN D INTAKE – Vitamin D levels can help with bone strength, and depression, and can boost your immune system and lower your risk for cancer. Milk, calcium-fortified orange juice, and salmon are all good sources of vitamin D. It is a good idea to get your levels tested so you can use supplements, if necessary.

The more scientists know about health, the more they understand how nutrition can affect you from day to day. If you are ready to take control of your eating and nutrition, Ridgeline Medical can help you deal with hunger, weight loss, sleepiness, and related issues through a broad spectrum of programs, tests, and therapies. Ridgeline offers individualized Nutritional Counseling, weight loss programs, diagnostics testing, fasting education and support, and hormonal therapy and balancing. Ridgeline Providers consist of highly qualified professionals who strive to give the highest quality of care to people of all ages. Contact us at 208-715-9990 for more information about our nutrition or other healthcare services!

New Years Goal Setting

New Years Goal Setting

Exercise, Health, Weight Loss

New Year’s Goals

As the new year begins, it is important to set goals for yourself that will help you grow and become a better version of yourself. Whether it be personal or professional goals, it is important to have a plan that is achievable and realistic.

Here are some tips to help you set goals for the new year:

  • Take time to reflect: Before you set any goals, take the time to reflect on the past year and think about what you want to accomplish in the new year.
  • Brainstorm: Make a list of all the goals that you want to achieve in the new year and then narrow it down to a few that are achievable.
  • Set SMART goals: SMART stands for Specific, Measurable, Attainable, Realistic, and Time-Bound. Setting goals that fit into this framework will make them more achievable and keep you on track.
  • Create a plan: Once you have your goals set, create a plan of action that will help you reach them. Break up your goals into smaller, achievable steps and set deadlines for yourself.
  • Track your progress: Tracking your progress is an important part of the goal-setting process. Keep track of your progress and adjust your plan if needed.

By following these tips, you will be able to set realistic and achievable goals for the new year. Good luck and happy goal setting!

Stay Healthy and Happy Through the Holidays

Stay Healthy and Happy Through the Holidays

Annual exams, Health, Mental Health, Urgent Care, Weight Loss, Women's Health

The holiday season is here! With all the parties, events, and shopping to do, it can be hard to find time to take care of yourself! We want to share 5 tips to help you stay healthy through the holidays.

1.  Get enough sleep: It’s easy to get caught up in the hustle and bustle of the holidays, but don’t forget to get plenty of rest. Strive to get 7-8 hours of sleep per night during the holidays to keep your body healthy and energized.

2.  Eat healthy meals: Even though it’s tempting to indulge in all the treats around during the holidays, try to stick to healthy meals and snacks. Fill up on fruits and veggies, and limit your intake of processed and sugary foods.

3.  Exercise regularly: Make sure to stay active during the holidays. Whether it’s a walk around the block, a yoga session at home, or a few trips to the gym, exercise is a great way to stay healthy and energized.

4.  Drink plenty of water: Staying hydrated is key to staying healthy. Make sure to drink plenty of water to keep your body functioning at its best.

5.  Stay connected: Don’t forget to stay connected with your friends and family during the holidays. Keeping in touch with those you care about can help keep your spirits high and your body healthy.

Ridgeline’s team consists of highly qualified medical professionals who strive to give the highest quality of care to people of all ages. Contact Ridgeline Medical for all of your healthcare needs. We offer a family practice clinic for wellness visits as well as an urgent care for sudden injuries or illnesses. With extended hours on nights and weekends, Ridgeline Medical is here for you and your family when you need us!

 

 

Effective & Compassionate Care for Women!

Effective & Compassionate Care for Women!

Annual exams, Health, Sexual Health, Skin Care, Urgent Care, Women's Health

Targeted Health Care Services for Women

From the onset of the menstrual cycle in young teens to menopause and after, Ridgeline Medical provides women with comprehensive care for diagnosing, preventing, and treating female-specific health issues. Our health screenings, annual exams, and other services offer you a compassionate and effective choice for your personal care.

October is Breast Cancer Awareness Month! According to the American Cancer Society, when breast cancer is detected early and is in the localized stage, the 5-year relative survival rate is 99%! Monthly breast self-exams, regular clinical breast exams, and mammograms are essential for early detection. Here are some symptoms to watch out for when giving your self-exams:

1. A change in how the breast or nipple looks or feels. Tenderness, a change in the texture, or a lump should always be reported to your healthcare professional.

2. Any unexplained change in the size, shape, dimpling, unexplained swelling, recent asymmetry, or scaly, red areas should be reported.

3. Any nipple discharge when not breastfeeding should be checked by your healthcare professional.

Ridgeline Medical offers annual exams for women including pap smears and breast exams to help you stay on top of any health issues and in the best health possible. Some of the other services and treatments we offer for women are:

  • Vaginal health & discomfort treatment
  • Birth control
  • Contraceptive management
  • General women’s health care
  • Hormone management and pellet therapy
  • Sexual health improvement
  • Low libido
  • Weight loss
  • Chronic disease management

Ridgeline Medical also recently added several new procedures for women to the Aesthetics department. Services include:

Ridgeline’s team consists of highly qualified medical professionals who strive to give the highest quality of care to women of all ages. Contact Ridgeline Medical for all of your healthcare needs. If you haven’t had a breast exam in a while, schedule your appointment today. Early detection is key to a positive outcome!

Some content provided by nationalbreastcancer.org.

 

Our Ridgeline Medical Provider, Scott Ulrich, PA-C

Our Ridgeline Medical Provider, Scott Ulrich, PA-C

Diabetes, Health, High Blood Pressure, Mental Health, Urgent Care, Women's Health

Our medical team at Ridgeline Medical consists of highly qualified medical professionals who strive to give their patients the highest quality of care. Our providers work together to optimize their patient’s health by creating a relationship with them, genuinely listening, and cultivating a safe place. We provide a range of services that includes everything from yearly wellness visits to broken bones. Our providers consolidate their patient’s medical records to assure a safe treatment plan across the board, making us a unique hub for all of our patient’s medical needs. We want to introduce you to Scott Ulrich, one of our Physician Assistants.

Scott Ulrich was born and raised in Southeast Idaho. After high school, he spent a few years in Brazil and learned Portuguese. In 2003 he attended the LDS Business College in Salt Lake City, UT, then transferred to Idaho State University and completed his undergraduate degree in 2007. In 2009, after taking part in the physician assistant program at ISU, he graduated with his master’s degree.

Over the last 10 years, Scott has worked in primary care, urgent care, and women’s health. He is a great believer in the value of a collaborative, team approach to medicine, and offers high-quality health care to all family members. At Ridgeline Medical, Scott focuses on acute and chronic illnesses, wellness and well-child exams, and performs minor procedures.

His particular medical interests include:

Scott is married and has five children. He and his family are outdoor enthusiasts, and he particularly enjoys camping, fishing, hiking, and playing sports. He also speaks Spanish. We are so happy to have him as part of our Ridgeline Medical team! Contact Ridgeline Medical to make an appointment with Scott Ulrich today.

 

What is Diabetes?

What is Diabetes?

Diabetes, Health

What does it mean to have diabetes? Diabetes is a disease in which the body’s ability to produce or respond to the hormone insulin is impaired. Insulin is released from your pancreas in response to rising glucose (sugar) in your bloodstream. When someone becomes diabetic there body is struggling to produce enough insulin or the insulin they are producing isn’t working properly. 

How do I know if I am diabetic? This is a question that we get often. There are a couple of tests that we run that will show us if you are prediabetic or diabetic. The first test that we run is called a Hemoglobin A1c. This test gives us an average of your blood sugar in the past three months. A normal A1c is 5.7 and below, prediabetes is 5.7-6.4, and diabetic is 6.5 and above. This is a test that is ran with any annual blood work, which is why it is important to have a yearly exam. The second test that can be ran is called a fasting blood sugar test. This test measures your blood sugar after an overnight fast. A fasting blood sugar level of 99 mg/dl or lower is normal, if it is 100-125 mg/dl this indicates you are prediabetic, and 126 mg/dl or higher indicates you have diabetes. The third test that is ran is called a glucose tolerance test. This test is more in depth and can take several hours but tells us how your body is processing sugar in your blood. Running a A1c and fasting glucose is a great way to indicate if you have diabetes but the only way to know for sure if you have diabetes is by running a glucose tolerance test.

What symptoms may I be experiencing if I have diabetes? Most symptoms people experience is frequent urination, increased thirst, increased hunger, blurry vision, numbness or tingling in hand or feet, feel very tired, have very dry skin, have sores that heal slowly, and have more infections than usual. Now here is the hiccup, there are two different types of diabetes you can be diagnosed with.  Type 1 diabetes is usually diagnosed at a young age and it is not very common. A lot of people will have symptoms that develop in a few weeks or months and include nausea, vomiting, or stomach pains. With type 2 diabetes this takes several years to develop and most people don’t even recognize any symptoms.

How do I treat my diabetes? There is many ways to treat diabetes. When diagnosed with type 1 diabetes you can’t reverse it. If you are in a prediabetic stage though you have a chance to reverse it. By changing the way you eat, exercising, and sometimes the help of some medication, you can completely reverse your diabetes. Once you become diabetic (type 2) your body is past that point and you will have to take medication to control your sugar. Some medications include Metformin, Rybelsus, Ozempic, Farxiga, etc. If your pancreas quits working entirely and isn’t producing any insulin or working the way it should you are going to have to give yourself insulin. With all type 1 diabetics this is the case.

If diabetes runs in your family, it is important to watch your diet and to exercise. If you are concerned about your health or have questions please contact our office as our providers value optimal wellness.