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The DASH Diet. By Our January Student Pharmacist, Brayson Ramirez.

At this point, we are a little bit more than a week into 2019. Many people have made New Year’s resolutions and a large chunk of them most likely want to lose some unwanted weight. Weight loss is not a bad idea, but a lot of people do not know how to do it in a healthy way. Some believe eating less is the way to lose weight, but that can be unhealthy and even dangerous.

The best way to lose weight is through diet and exercise, but also keeping in mind what is reasonable and what one is individually capable of doing. Some progress is better than no progress. Some diet changes may show change, but some may just lead to a happier, healthier life.

I recommend focusing on the happier, healthier life and the rest will come with time.

The first place to start a dietary change would be with the DASH diet. This diet has been proven through multiple scientific studies to help lower or prevent high blood pressure and can also help with weight loss and diabetes. The focus of this diet is on foods that have always been considered healthy, such as fruits, vegetables, fish, poultry, and nuts. The DASH diet also tries to keep sodium, sweets, added sugars, and fats in moderation. By adjusting the serving sizes of each group, more nutrients can be ingested while limiting the harmful saturated fats, trans fats, and cholesterol.

Blood Pressure Monitor

To figure out your diet, all you do is check your daily calorie needs for your age and level of activity. Age, is of course self-explanatory, but activity level can be tricky. The DASH diet divides activity level into sedentary, moderately active, and active. Sedentary is only completing your activities to get through the day. Moderately active is walking 1-3 miles a day at a low speed. Active is considered walking more than 3 miles per day and some light physical activity. Females have lower calorie needs on average, as seen in this chart provided by the National Heart, Lung, and Blood Institute (NHLBI).

Chart 1 Calorie Needs

Making this change in diet too quickly can lead to some diarrhea and other uncomfortable problems due to the increase in fiber. Slowly adding a serving or two of vegetables, grains, or fruits each week to transition to the DASH diet can help limit digestive issues and make the change as comfortable as possible.

The hardest part to follow in the DASH diet is knowing the servings needed of each group and what counts as a serving. This is where the diet gets tricky. The NHLBI has a great chart that breaks everything down as shown here.

Chart 2 Food Groups

My advice on this concept is to check out the food groups listed and just try to stay around the top. Maybe try a couple of the meal ideas pre-made on the site or create your own with the recommended food groups. See if there are any meals you enjoy; if you do, start introducing one or two of them every week.

Hopefully, you could get to the point of an all DASH diet approved meal plan, but if you are at least choosing the healthier of two options then that is some important progress. Remember, some progress is better than none and if you are living a happier, healthier life that is most important.

 

For all my reference material and more information on the DASH diet. And for various resources to use in any dietary adjustments please visit https://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf

 

Please Welcome Our January Student Pharmacist, Brayson Ramirez.

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This month, we are joined in the pharmacy and lab by Brayson Ramirez, a fourth year pharmacy student from The Ohio State University’s College of Pharmacy. Brayson will graduate in May 2019 and will then take the test to become a registered pharmacist. Brayson will be with us throughout January, so please stop by and meet him while he is in the store. Show him the Plain City hospitality!

Here is what Brayson tells us about himself:

My name is Brayson Ramirez and I am in my last year of pharmacy school at Ohio State. I am from Mansfield, Ohio where most of my family is still located today. I am the first on my father’s side to graduate from college with any type of degree. On my mother’s side, my uncle was the first to attend college. My uncle went to Ohio State for pharmacy, as well, and graduated about 20 years ago. In that time, he has had a huge impact on my life personally and professionally. Growing up, I always looked up to my uncle and, after talking to him many times about pharmacy, I considered joining the profession.

One day when I was in eighth grade, my little sister, who I have always been very protective of, became very sick. She was initially a little sick with strep throat but that appeared to have gone away. She progressively got worse to the point that my mother looked at her once in the morning and immediately took her to the hospital. Some tests were run at the local hospital, but nothing was very clear. At that point, she was taken to Nationwide Children’s here in Columbus. It was determined that she was in diabetic ketoacidosis and that she was a Type 1 diabetic. My family had no idea what any of that meant. All we knew was that my sister looked horrible, could not do anything, and we were all very scared and helpless. One of the first people to stop by and visit my family was my uncle the pharmacist. He explained the disease to my parents and helped assure them that she was going to be okay. Hearing from my uncle provided relief we desperately needed and made me decide I wanted to be equipped with the same knowledge to be able to provide the same relief to others.

Many people came to talk to us over the next few days at the hospital and everything went by so fast, way too fast. In the chaos of the situation, my family felt ill-prepared to handle this disease we knew my sister was going to have to maintain for the rest of her life. We knew there were a lot of pokes and shots but there was no comfort or confidence. It was not until we visited our local pharmacy that we could feel empowerment to take control of the disease. The pharmacist there noticed every new prescription and took the time to show us in a more relaxed setting how each thing worked including how to monitor glucose, inject insulin, carb count, and what to do in situations where glucose was too high or low. At this point, my family was able to overcome our collective fear for my sister and I decided that I wanted to be the one to address situations like that in my community as a pharmacist.

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Christmas in the Park in West Jefferson is December 14, 15, and 16.

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This year will mark the 23rd Annual Christmas in the Park in Garrette Park in West Jefferson. The event will take place Friday, December 14 (5:30 pm to 11 pm), Saturday, December 15 (6-11 pm), and Sunday, December 16 (6-10 pm).

Christmas in the Park gets underway with the Opening Ceremonies at 5:30 pm on Friday evening when Santa arrives and turns on the park lights. Music will be performed by the West Jefferson High School Jazz Band and Choir.

Following Santa’s arrival, you can visit with him and stop by his workshop. There will also be carriage rides and concessions.

On Saturday, December 15, the Parade of Lights heads out at 5:30 pm from the American Legion and winds its way through town to Garrette Park.

For more information on the parade and how you can participate, go HERE.

There will be a Home Decorating Contest that will be judged the week of December 9-15. The winners will be announced on Sunday evening at 7:45 pm with cash prizes for the top three best decorated houses.

To learn how you can enter the Home Decorating Contest, please go HERE.

To find out more and see the full schedule of events, visit the Christmas in the Park web site HERE.

Donations are always needed, including donations of time as volunteers are essential to help on each night of the event and in preparation beforehand.

Monetary donations can be sent to: Christmas in the Park, PO Box 262, West Jefferson, OH 43162.

Christmas in the Park is an extension of the not for profit corporation, West Jefferson Community Association, and is comprised of volunteer citizens in the community.

Like Christmas in the Park on Facebook HERE.

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Please Stop in for Our Open House During Christmas Under the Clock from 5-8 pm on Saturday, December 1.

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Please join us this Saturday, December 1, for our Open House and Customer Appreciation evening from 5-8 pm during Christmas Under the Clock.

We will have lots of food and other goodies, plus seasonal music and discounts, including 30 percent off all non-prescription items.

Christmas Under the Clock is again being sponsored this year by UPCO (Uptown Plain City Organization) and the Village of Plain City.

Participating open house locations will be giving away lots of prizes, gifts, and refreshments. The more open houses you visit, the more chances you have to win. Pick up a map at the first open house you visit to locate all of the other places holding open houses. There will also be a copy of the map posted on the Christmas Under the Clock Facebook page, so check it out before you head out for the evening.

Get around town safely by riding one of the shuttle vans running to Yoder’s Hardware and the Jefferson Avenue businesses, including us, between 5:30 and 8 pm, arriving and leaving every thirty minutes. Wagon rides will take place in the Uptown leaving Lovejoy Plaza and traveling to Yoder’s Hardware to visit Santa.

Here at the drugstore, we will be giving away gift certificates to many local businesses. So stop in and sign up to win!

We’ll be raffling off gift certificates for:

Christmas Under the Clock actually gets under way at 5 pm with the Tree Lighting Ceremony in Bicentennial Park (the Flatiron between Chillicothe and Main Streets). There will be local carolers, Starlight Twirlers (baton twirlers), Santa, and much more entertainment at the Tree Lighting. The tree will be lit up by the Tree Lighting Pixies, winners of the Christmas Coloring Contest.

Once you’ve been dazzled by the tree lighting ceremony and entertainers, head over to the Daily Needs Assistance, DNA, 340 West Main Street, for a Christmas Fair. DNA will also have an interactive nativity scene provided by Plain City Church Fellowship.

You can take a horse drawn wagon ride to Yoder’s True Value Hardware for photos with Santa. As you wait for a wagon ride in Lovejoy Plaza, enjoy ham and bean soup from UPCO and provided by Der Dutchman restaurant.

Rock on Ice is back this year. See them create ice masterpieces in Lovejoy Plaza.

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On your way to see Santa, stop by the Plain City Library, 305 West Main Street, for live music with Classical Sounds and the Friends of the Library’s Book Sale, which actually gets started at 5 pm on December 1 and continues through December 10 during library open times: Monday, Tuesday, and Thursday from 10-9 and Friday-Saturday from 10-6 (please note that the library will be closed on Wednesday, December 5). The sale will feature gift items, adult and children’s books, movies, music, and more. Proceeds go to benefit the Friends of the Plain City Public Library who support library programming and improvements.

Like the Library on Facebook HERE and keep up on all their events.

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Carlisle Gifts will hold an Open House during Christmas Under the Clock. Receive a free gift with a purchase of $15 or more while supplies last. Additionally, beginning on November 30 at 8 am and continuing through December 1 at 9 pm, you can:

  • Find the Christmas Piggle for gift certificates, discounts or giveaways.
  • Win Prize Drawings Every hour on the hour from 10 am to 8 pm.
  • Win Vera Bradley bags, Noelle clothing or purses, and much more.
  • Listen to Christmas Carolers.
  • Enjoy the Hot Chocolate Bar and Der Dutchman Refreshments.

For more information on the 17th Annual Christmas Under the Clock celebration, go HERE.

You can also find out more about what is going on by LIKING Christmas Under the Clock on Facebook HERE. You can also like UPCO’s Facebook page HERE.

While you can walk Main Street downtown, it is a little more tricky to get out to us on Route 42. Luckily, as mentioned previously, there will be van shuttles available to take people from Yoder’s Hardware up and down Jefferson Avenue (Route 42). Let the skilled Christmas Under the Clock volunteer drivers get you safely where you need to go.

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Enter the Christmas Under the Clock Coloring Contest.

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It’s that time of year again. Time for your young artists to pull out their crayons and markers and enter the coloring contest to win a chance to be a “Tree lighting Pixie.”

Children 10 and under are eligible to enter the annual coloring contest. Winners will be chosen from three age groups: 5 and under, 6-8, and 9-10.

All winners must be available on Saturday, December 1 from 4:30 to 5:45 pm for the tree lighting ceremony during Christmas Under the Clock. Tree lighting pixies will turn on the switch to officially light the Plain City Christmas tree and get the holiday underway.

To download an official coloring contest entry form, please go HERE. Or print off the form at the bottom of this posting by clicking on it and then printing.

Coloring contest entry forms can also be picked up at Mainstreet Treasures, 150 West Main Street in Plain City.

Send your completed entry to: UPCO, PO Box 297, Plain City, OH 43064

All entries must be received by Friday, November 16.

Winners will be chosen by members of the Christmas Under the Clock committee.

For more information on Christmas Under the Clock, visit the Uptown Plain City Organization (UPCO) web site HERE.

Winners will be announced on the Uptown Plain City (UPCO) Facebook page and via their contact information provided on the entry form. Visit the UPCO Facebook page, HERE.

You can also find out more on the Christmas Under the Clock Facebook page HERE.

The rules for the coloring contest are below. The deadline to turn in the entry is Friday, November 16.

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