Locations in Baldwin, Cadillac, Grant, McBain and White Cloud


  Contact Administration : (231) 745-2743

An Apple a Day

Beautiful red tasty fresh apples.

An apple a day might not keep the doctor away but it is a good start at setting up healthy eating habits.  If your family is like mine eating healthy can seem overwhelming at times.  Between going to work, school, sports practices and after school activities family dinner can get pushed aside. Add to it the cost of fresh fruits and vegetables and sometimes it just seems easier to go through the drive through and worry about it tomorrow. With spring right around the corner, now is a good time to rethink our eating habits and commit to making some changes.  Consider making small changes that could have a significant impact on your families overall health.  Keep reading for some helpful hints to save money and great links for recipes and meal ideas that kids will love. 

Healthy eating habits set our kids up for long term success. Childhood obesity is a major health issue that increases the risk for depression, high cholesterol, high blood pressure, diabetes, fatty liver, sleep apnea and more. However, it is not just overweight children who need to eat a healthy, well-rounded diet.  All children, regardless of body type or size, benefit from good eating habits.  It doesn’t have to be overwhelming or difficult to make meaningful changes.  You can start with small steps to improve your family’s eating habits.  For example, you can cut down on portion sizes, drink less juice and soda pop, and eat more fruits and vegetables.

Children should have at least five servings of fruits and vegetables per day. This may seem overwhelming at first, but it doesn’t have to be.  To make it easier, consider a serving to be about ½ of a cup or a small apple.  Offer cut up fruit or vegetables as snacks to increase daily intake.  Consider cutting up broccoli, cauliflower, carrots or peppers and offering them with a yogurt or ranch dip after school and while preparing dinner.  If your children love spaghetti get creative with the vegetables that you add into the sauce. I have found a handful of spinach, green peppers, and mushrooms go well in most sauces. Even macaroni and cheese is better with broccoli mixed through it! In the summer people with a Bridge or Yes card can use it at Family Fare or most farmers markets to double up the benefits when buying fruits and vegetables.

One of the easiest and most important changes you can make is to cut down on serving sizes.  Overall, serving sizes have more than tripled in the last thirty years for adults and children. When serving meals from the stove or countertop pay attention to the serving size each person is getting. Have everyone wait to get seconds until the last person at the table is done eating. This will allow time for children to feel full and will reduce overeating.  I am not saying they cannot have seconds, but if they have to wait before refilling their plate studies have shown that most people will consume fewer calories per meal. If your young child is routinely eating more at a meal than the adults you may want to have a discussion with your family health care provider to see if there may be a medical cause or to help you set goals for how much your child should eat.

Young cheerful girl holding a slice of watermelon

Strategies to prevent obesity in children:

  • Provide smaller portion sizes
  • Let your child drink no more than one small cup
    of juice, low sugar sports drink, or soda pop a day.
  • Have your child drink water when he or she is
    thirsty.
  • Offer more fruits and vegetables at meals and
    snacks.
  • Eat as a family as often as possible. Keep
    family meals fun and positive.
  • Make exercise a part of your family’s daily
    life. Encourage your child to be active for at least one hour every day.
  • Give every family member daily, weekly, and
    monthly chores, such as housecleaning, weeding the garden or washing the car.
  • Let your child older than two years of age watch
    television or play video games for no more than two hours each day. This
    includes cell phone time at home for teenagers!
  • Children under the age of two should not be
    exposed to any screen time as it interferes with healthy sleep-wake cycles and may
    harm brain development.  
  • Eat a balanced breakfast daily.
  • Decrease snacks after dinner.  Offer fruits, vegetables, and protein if
    something is needed.
  • Do not eat in front of the television or while
    looking at a tablet, computer or smartphone.
  • Eliminate television in the room where a child
    sleeps.
  • Limit eating out. Though it is convenient and
    may seem cheaper than cooking at home, there are many easy, quick recipes that
    can save you time and money as well as improve your family’s health.
  • Ensure adequate sleep.

Partner with your health care provider to monitor your
child’s weight and to discuss their eating habits.  By making small changes now, we can work
together to avoid serious health problems like diabetes, heart disease and
depression.  

Recipes

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A Guide on Newborn Vaccinations for First-Time Parents

Baby getting a shot

While vaccines are a hot-button topic these days, science has proven that they’re more effective than ever at fighting serious diseases, such as polio, meningitis, and the flu. If you’re confused about childhood vaccinations in West Michigan and when to get them, keep reading for an easy breakdown for first-time parents.

Hepatitis B

Hepatitis B is a virus that causes irreversible damage and chronic infection to the liver. The vaccination is given in three doses, the first being right after childbirth. Mothers who are positive for hepatitis B can pass the virus on to their children during natural delivery. The second and third doses are given at 1 month old and 6 six months old, respectively. Immunization is usually good for up to 20 years.

Hepatitis A

While hepatitis A is more common in adults, immunizations at an early age reduce the chances of developing hepatitis A later in life. The vaccine is usually administered between 1 to 2 years old with a follow-up vaccination 6 months later.

Rotavirus

The rotavirus has two forms, thus, there are two vaccines to treat both varieties. The vaccine for the first rotavirus is given at 2 and 4 months old while the second rotavirus vaccine is given at 2, 4, and 6 months old. Both viruses cause vomiting, diarrhea, and dehydration but the vaccine prevents 85% of cases in the first year.

DTaP

DTaP is the combination vaccine that protects infants against diphtheria, tetanus, and pertussis. DTaP doses are given five times: at 2 months, 4 months, 6 months, 15 months, and 18 months. Booster shots of DTaP are administered at 4 and 6 years of age. Immunization is good for approximately 10 years.

Vaccinations and needle

Polio

Polio is a paralyzing virus eradicated in the 1950s thanks to widespread vaccination. Doses are given at 2, 4, and 6 months of age. Booster shots to maintain immunity levels are given to children between 4 and 6 before they’re admitted to school.

MMRV

The MMRV vaccine will immunize your child against measles, mumps, rubella, and varicella (chicken pox). These four diseases and their long term complications are not seen as often because of widespread immunization. MMRV vaccines are given between 12 to 15 months and again around 4 years of age before children start school.

Influenza

Newborns are usually not immunized against the flu because the mother is usually vaccinated during pregnancy. Doctors suggest waiting until their 6-month checkup before getting this vaccination, except in cases of widespread outbreak. Children and adults should get their flu shot every year as every year several children and adults die from flu or its complications.

PCV

Short for pneumococcal conjugate vaccine, PCV protects against 13 of the most common and severe strains of pneumococcal bacteria which cause pneumonia and ear infections. There are four doses of PCV given at 2, 4, and 6 months old with the final immunization administered at 12 months old. As bacteria adapt and become resistant to modern antibiotics, the PCV vaccine is more important than ever.

Meningitis

Haemophilus influenzae type b bacteria are responsible for the development of meningitis, an infection of the protective membranes that cover the brain and spinal cord. Immunizations are administered at 2 and 4 months of age. A third dose is given at 6 months old depending on the brand of the vaccine and the health of the child. The final booster is given around 12 months, and immunizations last for several years.

For childhood vaccinations and pediatric services schedule an appointment today with a primary care provider at Family Health Care.

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Top 5 Daily Habits to Keep You Healthy

Water

Rather than lamenting your poor health or stressing over the lifestyle changes you know you should make, start small with a few key habits that pack a big punch. Read on for 5 smart habits to employ daily for optimal health and wellness from family health care providers in Cadillac, MI.

Increase Your Water Intake

One of the easiest and most beneficial things you can do to improve your health and overall wellbeing immediately is to improve your hydration intake. An increased hydration level will help your immune system, energy levels, skin, and hunger cues. People often find that they’re more easily able to lose weight, complete physical tasks, and be productive throughout the day when they focus on drinking enough water. Try drinking an extra glass of water before meals, carry a reusable water bottle around with you throughout the day, or track your water intake to inspire you to take those extra sips all day long. Aim to start with at least 64 ounces a day, and increase those numbers as needed.

Move Your Body

Many people who set exercise and physical activity goals feel like they have to completely overhaul their whole lifestyle to make any progress. Luckily, health benefits can be reaped with less drastic measures, and any additional movement throughout the day is beneficial. Park at the back of the parking lot to get some extra steps, take the stairs instead of the elevator, do a few bodyweight exercises during commercial breaks, go on a walk at lunchtime, try a new fitness class at the gym, or simply stand instead of sitting whenever possible.  

Veggies

Remember Veggie Power

To make improvements to your diet, one simple way to begin is to remember the power of vegetables. They are full of nutritious vitamins, contain needed fiber, and are low in calories, so you can eat less overall while still feeling satisfied. By trying to include a few servings of vegetables at every meal, you can enjoy a more nutritious diet and consume fewer calories overall.

Prioritize Sleep Health

Another major concern for most people is getting enough quality sleep. Sleep deprivation has immediate effects on your physical and mental health, so aiming for 6-8 hours of quality sleep each night is a straightforward way to see immediate benefits. Avoid electronics for an hour before bed, limit caffeine intake, keep your room dark and cool, and set up a nightly sleep hygiene routine to help your body and brain settle in for the night.

Take a Moment to Be Mindful

Mindfulness and gratitude are getting a lot of attention in the health world right now, and for a good reason. Taking a few minutes each day to engage in mindfulness can help you feel more balanced, less stressed, and more able to take on your daily tasks. Meditation, yoga, breathing exercises, gratitude journals, or nightly visualization exercises are a great place to start.

To ask more specific questions about your health or set up an appointment for full-service family health care in Cadillac, MI, call the pros at Family Health Care today!

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Starting the Year Healthy

Food and Exercise

The start of the new year leaves many people thinking about
all the ways they can improve their lives. Some people want to travel more,
others want to learn new skills, but the most popular new year’s resolutions
involve leading a healthier life, and with good reason, too. Read the tips
below to learn how you can improve your life and make smarter, healthier
choices in 2019. 

Stock Up on Healthy Foods

The first step to eating better in the new year is to get
prepared. Sort through your pantry and refrigerator and get rid of any
unhealthy foods that you want to eat less of. Throw out junk food and consider
donating unopened packages of food to your local food pantry. Refill your
kitchen with healthy food essentials. If you aren’t sure where to begin, look
up some healthy recipes to get some ideas.

Drink More Water

Do your best to stay hydrated throughout the day. Drinking
plenty of water keeps your biological functions running correctly and can even
prevent you from overeating. Though you may have heard that you need to drink
eight glasses of water a day, the actual amount varies from person to person.
And remember, drinking water isn’t the only way to stay hydrated. Your body
also gets fluids from some of the foods you eat like fruits and vegetables.

Make Time for Exercise

If you only exercise when you feel like it or when you have
some free time, chances are you won’t be active nearly as much as you should.
Experts recommend getting at least 150 minutes of moderate exercise (walking)
or 75 minutes of vigorous activity (running) every week, plus twice-weekly
strength training. Schedule adequate time every week to get the exercise your
body needs. You may find it easier to commit to exercising if you make a
routine of it and work out at around the same times every week.

Set Doctor’s Appointments and Actually Go

A lot of people neglect their health care, failing to schedule annual checkups, get flu shots, or visit specialists when needed. In 2019, make a commitment to your health by scheduling and keeping doctor’s appointments. Doing so will provide you with essential information about your health and alert you to any areas where you can improve. Look up family health care in Cadillac, MI, to find the best health care provider for the whole family.

Doctor Appointment

Get Your Stress Under Control

Most people deal with stress and anxiety on a daily basis,
but you don’t need to be one of them. Try out a few different stress relief
techniques to see which ones work best for you so you can lead a calmer, more
relaxed life. Some anxiety reduction tactics include meditation, yoga,
journaling, breathing exercises, and going to therapy.

Get Enough Sleep Every Night

Experts recommend that’s adults get between seven and nine
hours of sleep every night. Most Americans, however, fail to do this with over
a third of adults getting less than seven hours of rest every night. Not
getting enough sleep has been linked to all sorts of issues including anxiety
depression, mood swings, cognitive impairment, and more.

If you’re looking for family health care in Cadillac, MI, contact
us at Family Health Care to schedule a doctor’s appointment and give 2019 the
healthy start that you deserve.

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Welcome Lisa West, FNP-C!

Having providers that work to connect with and understand the needs of patients in Lake County is vital to the mission of Family Health Care (FHC). That’s why FHCis pleased to announce the addition of Lisa West, FNP-C, to its Baldwin office.

Lisa began her career in the medical field as an emergency room nurse. After realizing she wanted to advance her career, Lisa achieved her Master’s degree and became certified as a family nurse practitioner.  She has been in practice for over five years.

“I am excited about the opportunity to practice medicine in an environment that puts patient care first,” says Lisa. “The adventure of living and working in an area that is new to me is also exciting. I cannot wait to serve the residents of Lake County!”

Lisa comes to FHC from Nacogdoches, Texas, with a patient-centered philosophy of care and an outgoing personality. She completed her Bachelor of Nursing at Stephen F. Austin State University in Nacogdoches, Texas, and her Masters of Nursing at Texas A&M University in Corpus Christi, Texas.

FHC continually focuses on meeting the needs of its communities by growing and expanding services to provide rural residents and visitors to the area with quality, affordable access to behavioral health, medical, dental, vision, pharmacy, laboratory and radiology services close to where they live, work and play.

Lisa will provide medical care services at FHC’s Baldwin office located at 1615 Michigan Avenue in Baldwin. To schedule an appointment with Lisa or another provider call (231) 745-4624.

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