LiveWell - Pana Community Hospital

09/02/2026

Wellness Wednesday

Hydration

It may be September and pumpkin spice season may be imminent but the weather is letting us know that we are not done with summer. With the Labor Day Parade and the Tri-County Fair happening it’s important that one stays hydrated to help avoid overheating. When it’s this hot out, it’s important to start drinking water early. If you wait until you are thirsty, you are already dehydrated.

If staying hydrated seems hard, there are several ways to sneak replenishing fluids into your day. Water is not the only option when it comes to filling that drink bottle. Tea and juice can hydrate while providing a burst of flavor. If you are exercising or engaging in a strenuous activity you could always consider a flavored electrolyte drink. And don’t forget; food can help you stay hydrated as well. Many foods, like fruit, have a high water content.

And if you need even more motivation to keep drinking water, here are some other ways water benefits your body:
1. Water boosts energy. It carries nutrients to cells, especially muscle cells.
2. Water helps weight loss. It helps you feel full longer, without adding calories.
3. Water helps with digestion. It moves the process along through your system.
4. Water detoxifies. It moves toxins through your system faster. It helps kidneys function better.
5. Water hydrates skin. It is the best defense against aging wrinkles in the skin.

Livewell!

08/31/2026

Motivation Monday!

08/30/2026

08/26/2026

Wellness Wednesday

Screen time

Let’s talk about screen time. Screens are everywhere. We all have phones, TVs, computers, and tablets. Research has established that too much screen time can have a negative impact on our sleep, mental health, and physical health. In extreme cases it can even lead to addiction. Below are some steps you can take to keep your relationships with screens healthy.
→ Be conscious of what you are doing. Ask yourself what the purpose is for using a device. Try to plan how long your task will take to help keep you focused.
→ Be careful of what you post online. Is it something you would want your grandma to see? If the answer is no; don’t post it. Things on the internet last forever (even after you delete them).
→ Put your devices on silent when engaged in important activities so you don’t get distracted.
→ Make use of modes and routines. Driving mode can limit distractions while driving. Do not disturb mode can help you get uninterrupted sleep.
→ Designate specific times of the day as ‘screen free’.
→ Try to keep screens out of the bedroom.
→ Use your technology to help you. Many devices now come with features to help you monitor your screen time. Devices can monitor your screen time and send you weekly reports so you can see not only how much time you spend on a device, but what you are doing while on the device. Some devices will even let you set daily time limits.

08/24/2026

Motivation Monday

08/19/2026

Wellness Wednesday

Chicken Tortilla Dump Dinner

It’s back to school season and football season is right around the corner (Halloween and Christmas will be here before you know it). With everyone having busy schedules it’s easy for meals to fall by the wayside. Try the recipe below for a dish that works for dinner or a football party.

Ingredients

-1 tablespoon canola oil
-Two 10-ounce cans diced tomatoes with chiles, such as Rotel
-1 cup chicken broth
-1 tablespoon chili powder
-1 teaspoon ground cumin
-1/2 teaspoon kosher salt
-One 15.5-ounce can black beans, drained and rinsed
-One 10-ounce bag frozen corn
-5 cups shredded cooked chicken (from about 1 small rotisserie chicken)
-12 small corn tortillas, cut into quarters
-One 8-ounce block Monterey Jack cheese, shredded (about 2 cups)
-1/2 cup low fat sour cream
-1/3 cup diced red onion
-1/3 cup loosely packed fresh cilantro, chopped

Directions
1. Preheat the oven to 375 degrees F. Brush a 9-by-13-inch casserole dish with the oil.
2. Stir together the diced tomatoes with chiles, chicken broth, chili powder, cumin and salt in a large bowl. Add the black beans, frozen corn, chicken, tortilla wedges and half the cheese and stir to evenly distribute and moisten all of the ingredients. Transfer to the prepared casserole dish and spread into an even layer. Loosely cover with aluminum foil and bake for 25 minutes.
3. Raise the oven temperature to 400 degrees F. Remove the foil and sprinkle the top with the remaining cheese. Continue to bake until the cheese is melted and just starting to brown, about 10 minutes. Top with dollops of sour cream and sprinkle with the red onion and cilantro. Serve hot.

Variations:
-Consider leaving out the corn tortillas and serving with chips on the side
-Add sliced avocado and fresh tomato as a garnish on top
-Substitute vegetarian broth and vegetarian chicken to make the dish meat free

Livewell!

08/12/2026

Wellness Wednesday

Sleep

We all know we have to sleep. And we all know about good sleep hygiene. But why do we have to sleep? Over the years scientists have come up with all sorts of hypotheses. Early theories focused on survival and energy conservation. Newer theories focus on learning and brain elasticity. What we do know is that sleep is important for overall health. Sleep helps improve memory. Recent research has shown that N2 and REM sleep is when we process memories. Sleep also helps us heal and regulate things like blood pressure. This is where stage N3 sleep comes into play. Most adults need 7-9 hours of sleep in a 24 hour period.

Livewell!

08/07/2026

Did you know September is National Food Safety Education Month? Your kitchen may be the most dangerous room in your house!

On Thursday, Sept. 10 at 10:30 a.m. at LiveWell - Pana Community Hospital learn how to do your own kitchen “check-up” and keep you and your family safe from food poisoning. We’ll dive into common foodborne illnesses, symptoms, and how to prevent them from making you sick.

Register by calling LiveWell Fitness at (217) 562-6231 or by signing up at the fitness center's front desk. You can also email [email protected]. This class will take place in the Community Meeting Room (lower level) at Pana Community Hospital.