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Mountain West Wellness Health Tips, Issue #034
November 16, 2015

It’s holiday time and at Mountain West Wellness we like to celebrate this time of giving by sponsoring our annual toy drive. This will be our 7th year of participating in the Share-A-Gift Toy Drive which provides toys for low income children. Operating since 1972, this collection project serves over 600 families and approximately 2,000 children each year.
We will have a drop box here at the office beginning mid-November for new and gently used toys. The complete “wish list” of needed toys will be available at the clinic, but the requests include bicycles, books, games & puzzles, toddler toys, dolls & Barbie’s, action figures, gifts for teenagers and backpacks filled with school supplies. The drop off deadline is Tuesday, December 14th.
To help out with this drive we have created a win-win situation to help everyone this season! We are asking for your support in the toy drive and we will pass the giving on to you and your family. Because you are very important to us and we greatly appreciate you recommending us to the people in your life we want to give you the opportunity to receive a gift as well.
Here is how it works:

1. You donate a toy to the drive and we will enter you in a drawing for a gift from our pool of wonderful gifts. The more toys you bring in, the more entries you will receive! There is everything from FREE office visits, massages, gift cards to local business, and more.

2. In exchange for your toy donation we will give you gifts cards to be used by anyone who is new to our clinic. You will receive one gift card per toy that you bring in. The gift card is valued at $100 and can be used to cover a first acupuncture treatment. The gift card will include a letter explaining it.

Next time you come in please bring the toys and the names and addresses of who you would like the gift cards to go to. You can also just drop them by during our regular business hours.
There is no limit to the number of gift cards that you can have sent and we will address the envelopes, provide the postage and mail them for you. You have the opportunity to help people that you care about for FREE and you are able to give a child in need a much appreciated gift. Please help us fulfill our purpose of helping as many people as we can get healthy, help your friends and family get healthy and help us support Toys for Tots. Happy Holidays!

5 Steps to Improve Diabetes

There are about 29 million people in the United States who suffer from type 2 diabetes, an illness that is becoming increasingly common and is also highly preventable. With lifestyle changes, diabetes can be managed and prevented.

Aim for a healthy weight

When you have extra weight, this can cause an increase in blood sugar. Maintaining a healthy weight can keep your blood sugar at more normal levels and better overall health.


Exercise is very important when it comes to managing or preventing type 2 diabetes. Regular exercise can help lower weight, lower stress levels, blood pressure, cholesterol and triglyceride. Even just by adding in walks into your day can make a difference. Aim for 30 minutes of aerobic exercise at least four times a week.


Having a healthy diet is a lifestyle change, and that can be hard for people.

Keep carbs in check, they tend to affect your blood sugar the most. Know how many carbohydrates are in the food you’re eating to keep them at the level you need to be for managing your blood sugar.

Avoid processed sugar. Sugar in the form of sucrose or high fructose corn syrup can spike blood sugar rapidly. For people with diabetes, it is especially dangerous.

Be on top of your schedule

Diabetes requires an everyday awareness as well as a schedule when it comes to medication and insulin. If you have trouble remembering to take your medication or test yourself regularly, try setting reminders on your phone or keep a calendar near by. Consistency can make all the difference.

Try acupuncture

Neuropathy is one result of diabetes, acupuncture can help reduce this nerve pain by boosting the release of endorphins, the body’s natural pain reliever. Acupuncture has almost no side effects and is a great complementary option to reducing chronic pain.

Tips to Stay Smoke Free

So you’ve quit smoking, or maybe you’re trying and not sure how long you will last. Either way, quitting is not easy, and staying smoke-free in the long term is even harder. You may have periods of time when you’re feeling confident and a cigarette is the last thing on your mind, or you may all of a sudden have intense cravings. Below are some ways to help keep you smoke-free for a better, healthier life.

Stay positive
Having good and bad days are a part of life, and same goes for quitting smoking. Some days are going to be easier than others, but it is important on the bad days to remind yourself why quitting is worth it. Health should be number one in your life and according to the CDC, quitting smoking will lower your risk of lung cancer, heart disease, stroke, respiratory complications and more. If you have been a smoker, you know the side effects well. Staying positive and motivated to keep the bad habit away will pay off tremendously in the long run. Talk to others who have quit or join a support group. It is always great to hear from others who are going through the same experience as you and to see success stories.

Know your triggers
Smokers usually have triggers that give them the urge to light up. Be aware of what these are and find ways to avoid them. Common triggers include stress, drinking coffee, after a meal, drinking alcohol, if someone else is smoking or feeling restless. Once you know your triggers, you can know how to handle them in a healthy manner that doesn’t include smoking. When you start to feel an urge, try deep breathing or go on a short walk. Keep your mind and body occupied.

Take up a new hobby/activity
Kicking a bad habit is the perfect time to take up a healthy one. Spend more time exercising or doing something you enjoy. Activities like biking, swimming or yoga are not only fun but also beneficial for your mental and physical health. If feeling stressed or down is a trigger for you, becoming more active can help lower these symptoms.

Don’t give up
The decision to quit smoking was probably one of the best lifestyle choices you could make. You already took that first step, and although it may seem like an uphill battle, staying smoke-free will add years on to your life and improve your quality of life tremendously. Don’t give up, and don’t get down on yourself if you cave. It is never too late to quit smoking and begin the journey to better health.

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Stay Healthy!

Jack, Kim, and Lynn

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