You Are Your Best Health Advocate

Take Control Of Your Health

It’s common for people to wait until something happens to start taking their health seriously. We would prefer to help our patients before health issues pop up. So, take control and create a healthier lifestyle for you and your family.

Here are 6 changes you can start making today. But, don’t get overwhelmed, remember that even one small change can start making an impact. The important thing is that you start.

First up? Drink water!

More than 60% of your body is made up of water. It’s needed to carry out body functions, remove waste and carry nutrients and oxygen around your body. So, drink up!

When you’re full, don’t keep eating.

Etiquette dictates that you finish your plate or keep eating if everyone else at the table is eating too. But, these are external cues to throw out the window if you’re wanting to control your weight. Listen to your gut and learn when it’s time to stop.

Exercise without suffering.

Pick physical activities that you enjoy and you’ll naturally want to do it. And, don’t forget to mix up your activities. Go walking in a different area, go kayaking at the lakes, play disc golf at the park, or go for a swim at a friend’s pool.


We know with kids and heavy work schedules sleep can be the first thing to go. But, when you don’t rest well, you compensate by eating more (usually junk food). Don’t snack to stay awake. Get the sleep you need and decrease your need for snacks throughout the day.

Park farther away.

Too many of us circle the parking lot looking for that perfect spot. But, if your goal is to get in a few extra steps, you’ll find plenty of spots available in the back! Or, do you have stairs in your apartment or at work? Skip the elevator. Small changes make big impacts if you keep moving forward.

Cut calories by cutting sugary drinks.

Within an average day, you could cut 1,370 calories by switching to water. Do you have orange juice (110 calories) or coffee (400 calories) for breakfast? Do you like to have a soda (280) in the afternoon? Or, a beer (150 calories) when you get home? They add up quickly. Plus, did you know that calories from liquids don’t mean the same to your body as calories from solid foods? So, you actually end up eating more total calories when you drink a soda than when you eat something.

Breathe. No, we’re not kidding.

Most of us are only using about ⅓ of our lung capacity. So, start taking deeper breaths where you completely fill your lungs, your abdomen expands and there is minimal movement in your shoulders.

Programs We Offer

Health and Wellness

We offer a number of programs and classes throughout the year for different age groups and topics. For a full list of upcoming classes call your local health department.

Meet with a Dietitian

Though you will need a referral from your doctor, we have a dietitian on staff who can meet with you to discuss the best diet to match your health needs. 

If you’ve been recently diagnosed with Type I or Type II Diabetes, we especially recommend scheduling an appointment. Your physician may not have time to go over every detail of your new diagnosis to help you build a plan that works for you. We can help you learn how to manage your blood sugar and overall health. We take the time it needs to ensure you have a plan that fits your life and body. 

If you would be interested in a local support system and class, please let us know! It’s possible to have the same life you used to, but now with more control over your health. 

Nutritionist giving consultation to patient with healthy fruit and vegetable, Right nutrition and diet concept

Who can benefit from meeting with a dietitian? 

  • Diabetics
  • Pregnant Women/Breastfeeding Mothers
  • Those wanting to lose or gain weight
  • Those suffering from high cholesterol
  • Anyone who wants to improve their diet and overall health

Tobacco Education

Want to quit smoking for good? There are benefits that happen almost immediately. Within 20 minutes your heart rate and blood pressure drops. Within 24 hours your risk of heart attack decreases. Plus, after 5 years without smoking your risk of having a stroke becomes the same as a nonsmoker.

Now is a great time to quit and we’re here to help! Quit Now Kentucky is free, convenient, safe and secure. Call 1-800-QUIT-Now or, you can also sign up for help through this site. You’ll receive free support with an experienced quitting coach, a personalized quit program and the latest information about medications that can help you quit. We also provide local services and support if there is enough interest, so please contact us to see how we can help.

Harm Reduction Program

Do you know someone who is struggling with addiction? Are you not sure where to go or what options you have available? This is why we’ve added the Harm Reduction Program to our services. We’re on a mission to improve the public health of the Pennyrile region by reducing overdoses, overdose deaths, and the transmission of diseases such as HIV and HCV.

Want to schedule a screening or ask questions about next steps regarding your health?