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December News

Posted on December 5, 2014 at 8:00 PM Comments comments (4)

Hello Friends,

Thank you for being interested in what's happening at Perdido and Crestview Urgent Care this month.

The smell of pine, chestnuts roasting on an open fire, and visions of sugar plums get many of us excited about the month of December. On the flip side, shopping, over-scheduled days, and traveling can turn us into a bit of a Grinch. Stress and depression can ruin your holidays and hurt your health.This month, we'll focus on how to manage stress during the holidays.

Stick to a Budget

Before you go gift shopping, decide how much you can afford to spend. Then stick to your budget. One way that I find very helpful is to pull out my budgeted amount of money and carry cash. This helps me avoid swiping my card. Try these alternatives:

*Donate to a charity in someone's name

*Give homemade gifts

*Start a family gift exchange

Learn to say no

Saying yes when you should say no can leave you feeling overwhelmed and resentful. You don't have to attend every holiday party or activity. Give yourself a time budget, whether it be only committing to two activities a week, or just one for the whole month!

Reach Out

If you are feeling lonely or isolated, seek out community, religious, or other social events. They can offer support and companionship. Volunteering your time is also a great way to lift your spirits and broaden your friendships.

Don't abandon healthy habits

Don't let the holidays become a free-for-all. Overindulging only adds to stress and guilt. Try these suggestions:

*Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese, and drinks.

*Get plenty of sleep

*Incorporate regular physical activity into each day

Take a breather

Make time for yourself, even if it's just 15 minutes a day, without any distractions. Find something to do that will reduce your stress and clear your mind. Some options may include:

*Taking a walk and stargazing

*Listening to soothing music

*Getting a massage

*Reading a book

Be realistic

Don't be upset if your holiday is more like the Griswolds and less like the Cleavers. Your holidays don't have to be perfect. If your children are grown and cannot make it home, find new ways to celebrate together, such as sharing pictures, emails, or videos.

All of us here at Perdido and Crestview Urgent care wish you a very Merry Christmas and a New Year full of peace, health, and joy.



Back to School

Posted on August 6, 2014 at 10:35 AM Comments comments (0)

Hello Friends!


Hard to believe summer is coming to a close and school is about to start back up again! I hope everyone has had a safe and healthy summer full of many fun activities with your families!


As you are buying school supplies, shining those apples, and getting ready to gear up for a new school year, here are some tips for keeping your child on the right track to a healthy school year:





Be sure that your child's immunizations are up to date. The American Academy of Pediatrics (AAP) web site fully explains childhood vaccinations, advising you what is needed at what age. You may also consult your local health department or pediatrician. Our urgent cares carry Tetanus Vaccines if your child is in need of one!


Eye Exams


Is your child squinting to see the front of the classroom or are you concerned that he may be getting their letters of the alphabet mixed up or backwards? Before school starts is the best time to schedule a routine eye exam. Often times parents think their children will complain if they are seeing poorly but they usually do not because they do not know any differently.



Hand washing


Before the beginning of the school year is a great time to stress the importance of hand washing! Hand washing is the best way to prevent the spread of infection.



Be sure the school knows your child's allergies/current medications


With so many allergies to bee stings, latex, medications, and nuts, it's important to make sure your child's school knows what your child is allergic too. I have a child who has several allergies so in addition to letting the school know, I also created a tag for the outside of his backpack for a quick guide for anyone he is in contact with at school.



Set them up for success!!!


* Your kiddos may be a bit nervous to go back to school. If they seem anxious, remind them that they are going to get to see their friends again. Perhaps you have even invite a friend from school to ride with them on the first day.


* Encourage your children to be successful throughout the school year. Praise them for their hard work and efforts and listen out for problems like not understanding school work or even bullying that can very adversely affect your child


* Make sure your child gets lots of rest! A child should get 8-10 hours of sleep a night and eat a good breakfast in the morning.


Stay Safe,


Nurse Lisa




Healthy summer eating tips

Posted on June 12, 2014 at 10:05 AM Comments comments (1)

Hello Friends!

Thank you for being interested in what's happening at Perdido.Navarre.Crestview Urgent Care this month.


This month's newsletter will focus on healthy eating. Over the summer, it can be easy to fall back on unhealthy snacks and fast food but I'm going to give you a few tips on making quick, healthy snacks and meals that will spruce up your menu.


Healthy Snacks

Ditch the potato chips and candy and try a few of these fresh and simple ideas! Your taste buds... and the rest of your body will thank you.


* Toss slices apples, berries, bananas, or whole grain cereal on top of fat-free or low-fat frozen yogurt

* Pop some fat-free or low-fat popcorn. My personal favorite is low-fat kettle corn! It satisfies my sweet/salty cravings.

* Looking for something to cool you down? Blend some low-fat chocolate milk with a banana and add some ice for a delicious smoothie! You can also blend any juice with fruit and ice for something a little more refreshing.


Healthy Cooking Tips

Making just a few changes in your kitchen can make a big difference in your diet!


* Instead of frying, try baking!

* Remove skin from poultry (like chicken or turkey) and do not eat it

* when cooking ground hamburger or turkey meat, drain off the grease and rinse the meat.


Healthy Baking and Cooking Substitutes


Instead Of:                                                                                      Substitute:


1 cup cream                                                                                   1 cup evaporated fat-free milk


1 cup butter, margarine, or oil                                                        1/2 cup apple butter or apple sauce


1 egg                                                                                              2 egg whites or 1/4 cup egg substitute


Pastry dough                                                                                  Graham cracker crust


Butter, margarine, or vegetable oil for sauteing                            Cooking spray, chicken broth, or olive oil


Ground Beef                                                                                  Extra lean ground beef or ground turkey breast


Bacon                                                                                           Lean turkey bacon


1 cup cream cheese                                                                     1/2 cup ricotta cheese pureed with 1/2 cup fat-free cream cheese


1 cup sugar                                                                                  3/4 cup sugar (this works with nearly everything except yeast breads)



Sugary Drinks

Living off Kool-Aid and Soda? Here are some alternatives to sugary drinks that will quench your thirst and taste great!


* Flavored carbonated water. We all love a good bubbly drink! This is a great way to get your "soda fix" in a healthier way.

* Infuse your water with frozen fruit. Just add frozen strawberries, blueberries, or any frozen fruit to your water bottle!

* Adding lemon, cucumbers, and mint to your water bottle is very refreshing.

* Substitute the Kool-Aid for something with less sugar, like Country Time Lemonade.

* Water is always the best thirst quencher, especially during these hot summer days. If you absolutely cannot give up the diet drinks, commit to drinking water first.. then indulge in the soda.




Have a happy and healthy month!

Nurse Lisa

Perdido.Navarre. Crestview Urgent Care







Let's Talk About Summer Safety...

Posted on April 16, 2014 at 11:50 AM Comments comments (0)

Hello Friends!


It's that time of the year that we've all been waiting for! Time to get back outside and enjoy some sunshine! Let's talk about the importance of summer safety!


I can't tell you how many patients we see every summer that come in the clinic with severe dehydration, sunburns, and heat exhaustion. These are all issues that are very dangerous but can all be avoided.



Wear Sunscreen!


Nobody wants their legs to be used as sun reflectors or safety flares but there is a way to have your tan and wear it too. Consider using a sunless tanner so that you have that sun-kissed look without all the damage!


Don't get me wrong, the sun is good for you so, no worries, you don't have to crab up into your house when the sun is out. Just be sure to wear sunscreen! You should always wear a broad spectrum SPF 30 sunscreen and your children should wear a broad spectrum SPF 50 sunscreen.


Here are a few tips to help your skin stay happy!


1. Don't dab- less is not more in the world of sunscreen. You should be using about a shot-glass full of sunscreen to cover your whole body



2. It's doesn't last all day - After applying sunscreen, it should be re-applied ever hour when exposed to sun, especially if you or your little ones are playing pool or beach side.



3. There's still sunshine on a cloudy day- Some of the worse sunburns we see are from people who were on the beach on a cloudy day. UVA rays, which penetrate the skin more deeply and are a culprit in skin aging, can reach the skin even through thick clouds!



Drink Water!


Water accounts for 60% of your body weight. In fact, you can only live a few days without it, so it is critical to replenish the water you lose while playing hard in the sun. Broad guidelines advise you to drink six to eight 8-oz glasses a day. More individualized instructions suggest you drink 0.5 ounces of water per pound of your body weight, so if you weigh 140lbs, you should drink 70oz of water a day. When you are exposing yourself to the sun and heat, you should drink even more water, and avoid beverages like coffee, alcohol, and tea which cause your body to lose water.



"BUT I DON'T LIKE WATER!" ... Try adding some frozen fruit, fresh lemons, or cucumbers to your bottled water to spruce it up a little! :)


Remember, dehydration can be life-threatening but is easily avoided by keeping a water bottle with you and drinking!


Find Some Shade!


Sometimes, despite good advise and know-how, we find ourselves in heated situations. If you are in the sun and start to feel dizzy, fatigue, nausea, profuse sweating, and/or rapid heartbeat, seek the shade immediately. Additionally, you should remove any unnecessary clothing, drink plenty of fluid, take a cool shower, and apply other cooling measures such as fans or ice towels.



If these measures fail to bring relief within 30 minutes, contact a doctor immediately because untreated heat exhaustion can turn into a heat stroke!


Keep it Safe~



Beat the Flu Before it Beats You!!!

Posted on October 25, 2013 at 3:40 PM Comments comments (0)

Dear Friends,



Thank you for being interested in what's happening at Urgent Care this month!



  Flu Season is here and that means it's time for your flu shot!!! Many people are scared of getting the flu vaccine because of several myths about the vaccine. The biggest excuse we hear from patients is that "I don't get the flu shot because every time I get it, I get the flu". While it's true that some people may experience flu-like symptoms for up to 24 hours after being vaccinated, those symptoms pale in comparison to the severe, and potentially life-threatening symptoms of having the flu. The vaccine that is given in shot form is made from an inactive vaccine, and cannot give you the flu.




Flu Prevention

1. Take the time to Get Vaccinated

2. Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub

3. If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine)

4. Clean and disinfect surfaces and objects that may be contaminated with germs like the flu.

5. Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.

6. Avoid touching your eyes, nose, and mouth. Germs spread this way.

Why get vaccinated against influenza (flu)?



  Influenza (flu) is a contagious respiratory disease that can lead to serious complications, or even death. Anyone can get the flu, and the vaccination is the single best way to protect against the flu. Even healthy children and adults can get very sick from the flu and spread it to family and friends.



There are two reasons for getting a yearly flu vaccine:

1. Flu viruses are constantly changing and may be updated from one season to the next (This years flu vaccine covers 4 strains of the flu, instead of the usual 3 strains)

2. A persons immune protections from vaccines declines over time.



Your Questions Answered

Who Should Get Vaccinated?

Health experts now recommend that everyone 6 months of age and older get vaccinated against influenza.



What are the benefits?

Protection for Yourself, Your Family, and for Others at high risk for complications from the flu



When should I get Vaccinated?

Get vaccinated as soon as the vaccine becomes available in your community. Vaccinations before December is best since this timing ensures that protective antibodies are in place before full flu activity.





Information retrieved from: