Thursday, February 28, 2013

Make It Vegetarian -- Guest Post by Deedee Moxley

30 Day Mediterranean Challenge

Andrea Moxley aka Deedee is ASHA's Associate Director, Multicultural Resources. She is passionate about health and wellness and from all outward appearances balances this well with being a busy mom and a long commute. She was enthusiastic when we announced our Mediterranean Challenge because she saw it as very doable to enjoy a vegetarian Mediterranean diet. I asked her to share her thoughts with all of you. 

Deedee with her parents after her first half-marathon

In the spirit of full disclosure, I need to share a few things up front.

1) I choose to be a vegetarian because I enjoy the foods that I eat. It wasn’t forced upon me for any medical purposes or food allergy. For me, I have never liked the texture of meat.

2) I first became a vegetarian when I was 16. At that time, I did not eat fish, nuts, seeds, tofu or eggs. I would eat beans or dairy, which was my only, limited, source of protein. I both taught and took martial arts every day but Sunday. I ended up in the hospital when I was 18 because I was not getting enough protein. The doctor advised me to either become a better vegetarian or eat meat. The precooked meals at college made it pretty difficult to get enough food, so I ate a burger that night and introduced protein back into my life.

3) I slowly stopped eating meat again around 2002. I do consider myself to be a vegetarian. I never eat anything that had legs and used to walk. Once or twice a month, I will eat fish or eggs, though they are not my preference. I rely on beans, nuts, seeds, chickpeas, Greek yogurt, tofu and an occasional soy product to balance out my protein needs.

4) I continue to exercise quite a bit. I enjoy any thing that gets me punching, running, lifting weights and Pilates. I will do yoga, Zumba and spinning for cross training purposes. I have some 5Ks and a 10 miler coming up this summer. I like a challenge, so I also plan on getting my feet wet by doing a triathlon, even though I do really hate to swim. (Now I really have to do it because I am telling everyone.)

5) I use the word “diet” to talk about the foods that I eat. Not to reflect that being a vegetarian is my version of being on a diet.

With those disclosures in mind, it might come as no surprise that I am always looking for new ways to balance what I eat and make certain that I get enough protein to support my workouts. I can’t participate in many of the fad diets. No carbs is no go. Atkins, South Beach and Paleo would be ridiculous for me to try and do. (Disclosure #6, I get really mean if I don’t eat protein.) I suppose that Sugar Busters is realistic, but I really do like to eat sweets. I would like to believe that a jellybean is a bean and, therefore, a reasonable source of protein. No interest in that one.

So, I have to admit that I was exited when I saw that ASHA was going to be doing the Mediterranean diet. I read the Sonoma Diet and realized that it mostly how I choose to eat after many years of doing the wrong things. It is a non-restrictive way that does not require measuring, but rather a focus on the quality of the food that you put in your body. The beauty of this particular diet is that there aren’t a lot of accommodations or modifications that are required for someone who is a vegetarian. There are a number of protein sources that are not animal based. This is true of any diet. The difference with this one is that you can eat carbs, just not the white-floured, really yummy, not good for you kind. The whole grain kind that gets you super full because they are really good for you and also really good for carb loading before races or extra grueling boxing class.

There are great lists of vegetarian protein sources readily available, so I don’t feel a need to rehash. Most often, I find that people want to know how I manage the day-to-day protein needs. So here goes. It isn’t the only or best way, but my way. These are just some of the basics. I often try to eat many times a day and have multiple sources of protein in lunch and/or dinner.

1) Breakfast—Either Greek yogurt or whole grain bagel with almond or peanut butter. I will eat eggs (about three times last year). I am not a big fan.

2) Salads—Like Elaine on Seinfeld, I like big salads. My big salads are not a side item, but my appetizer and primary meal. If I am going to add protein, I will typically add nuts, seeds or some cheese. I love to toast the seeds and nuts. It gives a richer flavor and adds texture to the salad.

3) Sandwiches---Love to add avocado and spinach to almost any sandwich that I have. That usually alone isn’t enough protein, so I make sure that I have some hummus or some nuts with that so that I don’t get extra cranky.

4) Hot meals—Probably the hardest for me to get my protein in. My protein often depends on what type of cuisine I am eating. With pasta, I add toasted pine nuts with some cheese. For stir-fry, I opt for tofu. For tacos, fajitas and chili, I typically substitute black beans. I struggle the most with the meat and potato types of meals. In a pinch/when pressed for time, I will do a soy product. However, recently, I have not been able to tolerate soy. Wegman’s and Trader Joe’s have some great prepared meals that are not soy that can help you out for those days that you are in a hurry. My recent favorite is the edamame and tofu nuggets from Trader Joe’s. They are highly addictive and TJ is sold out right now. I am stalking them out.

5) Snacks—I love to snack. Nuts, Kind bars for my days that I need a lot of protein. Hummus or Laughing Cow cheese for days with lower protein snacking needs. Dark chocolate for days that I just don’t care.

I am not the only staff member who is a vegetarian. A number of us on staff are. We have a discussion group in the community that I am pretty sure you could join. We eat what we love and we do love food. So, feel free to ask us for recipes.

Bon appétit!

Wednesday, February 27, 2013

Goals and Good Friends -- Guest Post by Sara VanDenHeuvel

30 Day Mediterranean Lifestyle Challenge

Sara is an adventurer and ASHA's Resource Manager for Multicultural Affairs. She recently completed an incredible climbing expedition in Ecuador and now she's planning to do a 200 mile team relay  in Zion National Park. She blogs about her adventures on Accidental Adventures. I asked Sara to share her experience rallying support from family and friends. 

Sara at a potluck with friends from her gym
Two years ago, I embarked on a series of slow and steady changes in my diet, my fitness, my lifestyle.  When I started, my goal was simple – lose weight, look better in my swimsuit come summer, find a pair of jeans that looked great.  And don’t get me wrong, I still want most of those things, but in the last two years, the focus on my immediate goal of shedding a few pounds and finding a cute bikini shifted to a focus on health, personal growth, and improvement.  It continues to be a work in progress, an evolution.

After two years, I still struggle sometimes, but what I hope to provide here is some knowledge and insight as to how, through the ups and downs, I stay on track in the big picture.  I lean heavily on my personal goals and good friends to maintain focus and direction, and the two go hand in hand.

I make an effort to set goals that are a little bit scary, a little bit beyond my comfort zone – if the idea gives me goosebumps, I’m usually sold.  If you’re about to make a change in your lifestyle, I think having a goal, a reason for that change, is wise and motivating.  It can be your source of inspiration.  It doesn’t have to be a goal of an insurmountable magnitude, it just has to be important to you.  To me, a goal should be specific, measurable, and motivated by something of personal importance.

So, with goals in mind, good friends are often the sustenance that keeps you going.  As I have made changes over the last two years, I’ve recruited the support of friends and family, because let’s be real – no matter how committed I am to my goals, that piece of apple pie/chocolate shake/donut looks realllllly good, and I’m not infallible.  Sometimes I need a little bit of extra help!  At first, I was hesitant to seek that support and shared my efforts only with my best friend.  She had her reservations initially – my dietary changes meant fewer pizza and ice cream nights for us.  You’re going to encounter this in friends and family – hesitation, even resistance at times.  Change is hard, but if you can coummunicate the significance and importance of your goals and the changes needed to reach them, you’re more likely to meet a positive response than resistance.  “It always helps me to know your goals and why they matter.  As your best friend, I want you to cheat sometimes because it would be fun to eat a bunch of ice cream, but as your best friend, I want you to meet your goals more,” was the summation provided recently.  My goals give direction and power to my commitment and progress, they do the same for the commitment and support of my friends and family.  Recruit the support of someone in your life who can support you, someone who’s on your side when you lose sight of the “why” you’re doing this, someone that can refocus your attention and efforts on your goals.  The responsibility is ultimately yours, but it’s nice to know you have someone in your corner.

As I have made these transitions in the last two years, I have also taken advantage of the friends and family in my life that embrace a similar commitment to health and follow similar dietary and fitness patterns to mine – dinners together, recipe swaps, words of wisdom and encouragement, inspiration and motivation from their commitment and progress, and occasionally the proverbial “kick in the butt” when I need a less-gentle reminder to stay focused.  These people probably exist in your life too, so don’t be afraid to tap that resource – people are generally enthused about sharing their experiences and providing support!

A few friend-related tips I have found helpful:

  1. Share your goals – recruit support from friends and family by communicating to them the significance in what you’re doing, why it’s important to you, and what they can do to help.  Be specific in identifying why this change is important and a few things that you might find helpful – “I’m really committed to eating healthy right now because I want to be able to start running two times a week by April 1,” and “Let’s get lunch at the Mediterranean Café next week instead of XXX.  It’s a lot easier for me to make healthy choices there, so it would be really helpful.”

  1. Don’t hide from your social circle while you take on these changes - invite friends for dinner at your place and make a delicious and healthy meal!  Recipes abound on the internet and friends are often enthused about positive changes – you’ll recruit more support and might even inspire someone else to make a healthful change!  Not interested in cooking?  Meet out for dinner!  Scope out the menu first so you’re well prepared and know what your options are.

  1. Swap recipes - find someone making the same lifestyle changes you are and swap recipes and tips.  New ideas ensure variety and keep the entire experience fun – which makes it a ton easier in my opinion to make this a true lifestyle shift, not just a challenge in the short-term!

  1. Encourage someone else - with such a great program launching, many people will be embracing healthy changes.  Providing support and encouragement to others and showing enthusiasm for the efforts of a friend reminds me of my commitment to my goals.  It keeps me inspired.

  1. Celebrate your progress – if your goal is to run three miles, celebrate with friends as you progress.  Identify milestones – running without stopping, running a mile, running two miles.  Celebrate your commitment, your efforts, and your progress with friends and family who are committed to your success!
Find a goal, find a friend, and get excited about the great changes you’re about to make in your life!

Tuesday, February 26, 2013

Satisfying and Delicious -- Accept the Challenge and Take the Pledge

30 Day Mediterranean Lifestyle Challenge

Cindy Mann from Lifework Strategies
We held a meeting this afternoon to introduce our 30 Day Mediterranean Lifestyle Challenge to the staff. Cindy Mann from Lifework Strategies joined us and talked about the health benefits of eating a Mediterranean diet. She shared some basic information about the Sonoma Diet we're using as a guide. She described the three waves and talked a bit about the 12 power foods. 

We also announced our partnership with the Mediterranean Cafe at 1405 Research Boulevard. They will be creating a special menu just for our challenge. Stay tuned for more information.
Here's to healthy living.

Here's Cindy's presentation and our pledge. If you're a staff member and you wish to participate, please complete the pledge and turn it in to someone on the HR team. If you're joining us from outside the National Office, just take a minute to review it and think about your own commitment. 

About 50 people attended and there is a buzz in the office. It's exciting!

Monday, February 25, 2013

Mediterranean Diet in the News

Image from the New York Times article
30 Day Mediterranean Lifestyle Challenge

Obviously we were convinced following a Mediterranean-style diet was good for our health when we chose it for our current initiative, but a new study gives it even more credibility. A headline in the Washington Post today reads Pour on the olive oil: Big study finds Mediterranean-style diet cuts heart attack, stroke risk and another in the New York Times Mediterranean Diet Cuts Heart Disease Risk, Study Finds. I encourage you to read the articles, but I do want to point out that the study results were so compelling that, 
"The study ended early, after almost five years, because the results were so clear it was considered unethical to continue."
There are some fun links from the New York Times article to recipes and a quiz so you can see how close you are to following a Mediterranean diet now. I found the quiz helpful and informative. I scored a 10 which indicated a weak Mediterranean diet.  Evidently, I need to eat more fish and drink more wine. Now I know what I need to focus on come March 11. 

Tuesday, February 19, 2013

Finding Your Motivation -- Guest Post by Laura DeFilippo

30 Day Mediterranean Lifestyle Challenge

Laura is my BFF. We met at the University of South Carolina. She recently lost a lot of weight and I thought you'd enjoy hearing from her, so I asked her to help us with our challenge. We spent last weekend together and she looks great. It's wonderful to see her happy and full of energy. Laura is an attorney and she lives in Atlanta, Georgia.

Laura and I in Savannah last weekend.
Finding your motivation to eat and live well can happen in a second. Three years ago, I decided to quit a long-time habit of smoking cigarettes.  Other habits – such as overeating – crept in, as is the case with many who quit smoking.  Couple quitting smoking and not watching what I ate with a foot surgery, a knee surgery and an ugly divorce, and in a short period of time I had gained 30 plus pounds.  

While I was unhappy with my weight gain, I was unwilling to change some of the things I enjoyed, such as eating, drinking alcohol and lazing around.  “Wasn’t quitting smoking enough?”  My love for cooking, and for using rich oils and butters, were far from healthy choices.  

Despite the best intentioned common sense prodding over months, if not a year, to eliminate the extra empty calories and exercise more, I was in a defensive and unrealistic state of mind.  I had a “story” - no one quits smoking without weight gain - I’m so much healthier not smoking even if I’m overweight.  I was defensive, and certain comments from and exchanges with concerned loved ones, including my children, turned into hostile and volatile spirited discussions.  

About 2 years later, I found myself in my doctor’s office having routine blood work done.  My motivation to make a drastic change came the next day when I was delivered the results of my blood tests.  “Your triglycerides and cholesterol are dangerously high.”  (My triglycerides were 3050; my total cholesterol 453 (normal for both is under 200).  I went through a rush of emotions – simply put, I was horrified.  Terrified.  It was in that moment I decided to change my life, literally.  I limited my alcohol intake to a glass of red wine, I cut out all of the bad fats and carbohydrates, the empty calories, and got serious immediately about my health and losing weight.  My state of mind changed with news that my health was in danger - it was this sobering realization that really shook me to my core and hit me on an entirely different level.  

There were several things that could have and should have motivated me prior to the health scare, but didn’t.  A short 8 weeks later I was back for a cholesterol follow-up visit with my doctor.  I had lost 30 pounds.  My triglycerides fell to 81.  My total cholesterol fell to 118.  My skin and complexion had cleared up dramatically.  I was sleeping better and had tons of energy with less sleep.  My mind was clear.  I was so much happier.  

Each person needs to find what shakes their core – whether it be looking into their children’s eyes and wanting to be with them and healthy for a long time, an upcoming high school reunion, an illness …. Ponder what will cause you pain if you don’t change – loss of a job due to inability to perform or repeated illnesses?  Loss of a significant other who is dissatisfied with habits and image?  Illness?  Getting the results from my doctor was my threshold at that moment in time... enough was enough.  Contemplate your motivation.  I promise you that the pain of not changing is greater than the pain of changing.  

Sunday, February 17, 2013

Live Well. Be Well. -- Kickoff with Tony Robbins

30 Day Mediterranean Lifestyle Challenge
Yesterday, Gulfstream kicked off Live Well. Be Well. with Tony Robbins. The program encourages the community to develop healthy habits and healthy relationships by raising awareness of the essential links among physical, mental and financial health. They have an impressive list of speakers lined up in addition to Tony Robbins-- Suze Orman, Dr. Oz, Maria Shriver, Martha Beck. They're making these sessions available to the Savannah community for a nominal fee with all the proceeds going to non-profits in the Savannah area. I've been hearing more talk in the workplace wellness community about involving the community, but I've not heard of any initiatives like Gulfstreams. Hats off to Jennifer Giffen, Gulfstream's VP of HR. 
Laura and I with Tony Robbins. 

They kicked off the speaker series with Tony Robbins to help people get the most out of everything they learn through the rest of the program. He focused a lot on energy. The type of energy that can be gained from a healthy mindset and a healthy way of life, the kind of energy we project on others, and he created a rock concert like energy in the room. I looked for some insights to share with you as we embark on our 30 Day Mediterranean Lifestyle Challenge. 

  • See things as they are, but not worse than they are. People don't have a break through because their story gets in their way. If you tell yourself you don't have time to eat well and exercise, it will become a self-fulfilling prophecy. Divorce your story and marry the truth. As you prepare for our 30 Day Challenge, take a few minutes to assess your current situation. Decide what you going to focus on and focus on what you can control, not what you can't. Wherever you focus, your energy will flow. For example, focus on all the good foods you can eat, not what you can't.
  • Who you spend time with is who you become (unless you become a leader.) It's not because people are too weak to resist the tide of the group, but because they are busy and find themselves being nudged in the wrong direction when they're not paying attention. Look for role models, people that lead the kind of life you want to lead, and spend more time with them.
  • The one health tip he shared -- take one teaspoon of virgin coconut oil three times per day to curb sugar cravings. I swung by GNC on the way back to the hotel. I'll let you know how well it works for me.

And, a real highlight from today, we met Aidan, a 12 year old inspiration. 

Thursday, February 14, 2013

Are You Ready To Go Mediterranean? -- Guest Post by Cyndi Fales

30 Day Mediterranean Lifestyle Challenge

I asked Cyndi Fales from Lifework Strategies to help us kick off our new challenge with an introductory post. You'll be hearing a lot from Cyndi and her team at Lifework Strategies over the next two months. We partner with them on many of our wellness activities and we'll be relying on them to provide nutrition advice. 

A healthy Valentines Day dessert
created by my niece, Emily.
Are you ready to go Mediterranean? We are excited to kick off this new Challenge during March—which is also happens to be National Nutrition Month!  Whether you are looking to lose weight, improve heart health or just eat healthier, the 30 Day Mediterranean Challenge can help you get off on the right start towards a healthier you!

There isn’t one Mediterranean Diet.  As you probably know Greeks, Italians, French and Spanish all eat differently.  The concept of the “Med Diet” reflects the food and lifestyles of the all the countries surrounding the Mediterranean Sea.  The best part about a Mediterranean diet is the foods are readily accessible and affordable at your local grocery stores here in the U.S.  When we are talking about a diet here—we are not talking about a weight loss diet, but rather habitual nourishment or our regularly consumed food as the dictionary may define it.

We have chosen to use The New Sonoma Diet by Connie Gutterson as a resource for us to follow.  The Sonoma Diet is actually named for California wine country but is strongly influenced by a Mediterranean diet and is laid out in 3 “Waves” that fits well with our 30 day challenge.  Wave 1 is geared towards “rapid weight loss” and is pretty restrictive on food and calories, but it is just for 10 days and if you are looking to lose weight this could be a great kick start!  The first wave is almost like a cleanse in that you will avoid processed/refined foods and focus on balanced meals and portion control in order to re-train your tastebuds and your way of eating.  Wave 2 is designed to help continue weight loss but is less restrictive and incorporates dairy, chocolate and wine (my three favorite food groups). And then the final wave, Wave 3 is about maintenance and continuing the Mediterranean/Sonoma lifestyle.  The book offers food lists, meal plans and recipes to get you through the first two waves.  The recipes are easy and don’t involve too many ingredients or steps for preparation.  Many of the recipes you can cook once and eat twice which can be a huge time saver during the work week.

If you aren’t looking to lose weight—but just eat healthier the Med Diet can be a great resource still—you can just start with Wave 2 or 3  and enjoy the recipes and variety of food.  The Med Diet can easily be adapted for families too, check out these tips.

So my personal favorite part about the Med Diet— it strongly encourages the enjoyment and pleasure of food with others. Further, eating without distractions of cell phones and TV helps us be more mindful of the amount we eat at each meal.  Research shows that when you enjoy a meal with family or friends you tend to eat healthier, feel more connected and lose weight.  I know this is so much easier said but definitely worth a try!

Stay tuned for tons of resources on this blog as well as activities at the office to support you through the 30 days!  We will be posting daily on the blog so you and your families can join the challenge!

Saturday, February 9, 2013

Will Our 30 Day Mediterranean Lifestyle Challenge Make You Healthier and Happier?

30 Day Mediterranean Lifestyle Challenge

I just ran across an article in Shape Magazine that introduces a new study that suggests following a Mediterranean diet can make us happier as well as healthier. 

That led me to this article about the people of Loma Linda, California -- one of the communities where people live the longest that Dan Buettner talked about in The Blue Zones. There are many similarities between the Adventists' diets and a typical Mediterranean diet and they were the subjects of the study. Admittedly, not a particularly diverse group of subjects, but a large enough study to take note. 
"According to a new large study, which will be published in a forthcoming issue of the Journal of Psychosomatic Research, eating Mediterranean foods is linked to feeling happy. People who eat foods associated with a Mediterranean diet -- non-starchy fresh vegetables, fresh fruits, olive oil, legumes, and nuts -- experience more of those emotions associated with being happy than people who eat a typically American diet, which consists of high-fat dairy products, eggs, refined grains, and processed food."
Do you feel better when you eat a diet rich in vegetables and fruits, whole grains, beans, nuts and seeds, herbs and spices, and olive oil with occasional dairy, poultry, fish, and red wine? Unsure? Join us in our 30 Day Mediterranean Lifestyle Challenge and find out.

Friday, February 8, 2013

Nine Tips to Create Your Own Blue Zone

30 Day Mediterranean Lifestyle Challenge
One of the things I find most appealing about a Mediterranean diet and, more specifically, the Sonoma Diet cookbook that we'll be using to guide our upcoming 30 Day Lifestyle Challenge, is how consistent all the pricipals are with what I learned from the Blue Zones. In The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest, National Geographic explorer Dan Buettner visits four places where people are living the longest, healthiest lives anywhere on the planet -- Sardinia, Italy; Okinawa, Japan; Loma Linda, California and Nicoya, Costa Rica. The book is an engaging easy read filled with so many good stories and ideas, I took notes to share. 

Here are nine tips that could help you lead a long and healthy life:

1) Move. People that live the longest are physically active much of most days. Most don't run or go to the gym, but they engage in low-intensity activities like walking and gardening as part of their daily work. The time outside also allows people to get a steady dose of vitamin D from the sunshine. It was interesting that they pointed out that Okinawans sit on the floor and probably strengthen their legs just by getting up and down throughout the day.

2) Hara Hachi Bu - eat until you are 80% full. This comes from the Okinawans, stopping when you are no longer hungry, but not quite full is a good way to avoid overeating. Eat your biggest meals at breakfast and lunch. Nicoyans, Okinawans and Sardinians all eat their big meal at midday. Loma Lindans eat their big meal for breakfast. Without exception, the people that live the longest maintain a healthy weight over the course of their lives.

3) Eat whole, unprocessed foods and a mostly vegetarian diet. The cornerstones of a longevity diet are beans, whole grains and vegetables. Pork was eaten in three of the four Blue Zones, but it was only consumed three or four times per month. Seventh-day Adventists consume nuts daily and they have been shown to reduce the risk of heart disease and have other health benefits. People in all four Blue Zones maintained gardens growing their own fruits and vegetables.

4) Say Cheers. In Sardinia they drink red wine. In Okinawa, it's sake. Consistency and moderation seem to be the key. The other beverages consumed by centenarians seemed to be limited to water, coffee and tea.

5) Live with a strong sense of purpose. The people that live the longest have a reason to wake up in the morning. They enjoy caring for their families, engage in work they find meaningful or volunteer.

6) Slow down and de-stress. People in each of the Blue Zones take time to appreciate family, friends and their surroundings. I was at a conference recently where one of the speakers suggested that we should all try to be calm, confident, patient and present. Centenarians seem to have mastered this. They also have close relationships with friends and neighbors and visit almost daily. Oh, and I almost forgot, get enough sleep -- 7 to 9 hours each night.

7) Practice your religion. All the centenarians interviewed seem to have faith. Studies show that attending religious ceremonies even just once a month increases you life expectancy.

8) Put your family first. The people that live the longest marry, have children, and build their lives around that family core. Their lifelong devotion pays dividends as they get older and their children reciprocate their love and care. In three of the four Blue Zones, the younger generation welcomes the older generation into their homes.

9) Surround yourself with those that share these values. Social connectedness is ingrained into the world's Blue Zones. In the book Connected by scientists Nicholas Christakis and James Fowler, they present compelling evidence for our profound influence on one another's tastes, health, wealth, happiness, beliefs, even weight, as they explain how social networks form and how they operate.

There is a corresponding website that allows you to calculate how long you're likely to live given you current habits using a tool called the Vitality Compass. It didn't take long to complete and it's kind of fun to see the results. Here's mine.  

The Danish Twin Studies established that less than 25% of how long the average person lives is dictated by genes. In other words, most of how long and how well we live is up to us. Join us in our 30 Day Mediterranean Challenge to create your own Blue Zone and lead a long and healthy life.

Monday, February 4, 2013

Where to Seek Care

With the increase in number of urgent care centers and convenience care clinics popping up in our neighborhood pharmacies, we have more options of where to seek care for medical issues. Making the right choice can assure that you get the care you need without investing more time and money than necessary. United Healthcare put together this simple brochure to help you with the decision.

The average cost of care varies dramatically from one center of care to another. This may weigh more heavily in your decision making if you have a high deductible health plan. I wish I had data on the average wait time by care center. (If anyone has seen it, please pass it along.) 

  • Convenience Care Clinic $50 
  • Provider's Office $70 
  • Urgent Care Center $130 
  • Emergency Room $850 

In any event, if you're unsure of where you should go. Call the Nurseline