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Healthy Nacogdoches Coalition

Partners | Eat Well | Fit It In | Live Well | Vivir Saludablemente | Trails of Nacogdoches
Mission:The Healthy Nacogdoches Coalition is a committed group of community advocates who facilitate positive change to improve the health of the Nacogdoches Community.

Vision: Members of the Nacogdoches Community will embrace a healthier lifestyle.

The Healthy Nacogdoches Coalition works to meet the following objectives:

Nacogdoches Memorial Hospital is a charter member of the Healthy Nacogdoches Coalition and works with the organization to promote events and practices that promote healthy living.

Nacogdoches Memorial Hospital is the host organization for the Healthy Nacogdoches Coalition. To ensure a long-lasting community-wide effort, the following organizations were brought together to form the Healthy Nacogdoches Coalition.

Achieve Logo

Heart and Stroke Healthy City
Brooks Cypress House
City of Nacogdoches
Daily Sentinel
Department of State Health Services
East Texas Community Health Services
La Leche League Nacogdoches
Nacogdoches AED Taskforce
Nacogdoches County Agrilife Extension
Nacogdoches County Chamber of Commerce
Nacogdoches County EMS
Nacogdoches Head Start Child Development Center
Nacogdoches Mayor's Disabilities Council
Nacogdoches Medical Center
Nacogdoches Endurance Training
Nacogdoches Farmers' Market
Nacogdoches Independent School District
Nacogdoches Police Department
Nacogdoches Safe/Drug Free
Piney Woods AHEC
Stephen F. Austin State University
Suddenlink Media
The Hospice of East Texas
Concerned Citizens

Eat Well
Reasons to Eat Well

  • Achieve a healthy weight
  • Reduce your risk for heart disease, stroke and diabetes
  • Have more energy
  • Get better sleep
  • Have less sick days, less health care bills
  • Reduce risk for various cancers
Tips for Families
To help your children and family develop healthy eating habits:
  • Provide plenty of vegetables, fruits, and whole-grain products
  • Include low-fat or non-fat milk or dairy products
  • Choose lean meats, poultry, fish, lentils, and beans for protein
  • Serve reasonably-sized portions
  • Encourage your family to drink lots of water
  • Limit sugar-sweetened beverages
  • Limit consumption of sugar and saturated fat

How to Eat Well
What foods are healthy?

  • Grains: whole grain rice, whole grain breads, whole grain pastas and cereals made with whole grains and oats
  • Vegetables: eat at least 3 servings of a variety of vegetables each day
  • Fruits: eat fresh, canned ("in its own juice") or frozen fruit (without added sugar) - limit fruit juices
  • Dairy: choose fat-free or low fat (1% or less)
  • Meat & Beans: lean meat & poultry - eat more fish, chicken, beans, peas, nuts and seeds
  • ChooseMyPlate.gov offers personalized eating plans, interactive tools and advice to help you plan your food choices.

What foods should I avoid?

  • Avoid harmful fat from fried foods, lard and trans fats
  • Limit junk food (potato chips, candy and baked goods from bakeries)
  • Cut back on beverages and foods with added sugars
  • If you drink alcohol, drink in moderation. One drink per day if you’re a woman and two drinks per day if you’re a man.

Heart Healthy Guidelines:

  • Limit saturated fat to 8-10% of the day's total calories
  • Limit total fat to 30% or less of the day’s total calories
  • Tip: monosaturated and polyunsaturated fats are heart healthy (canola oil and olive oil are good choices)
  • Consume less than 300 milligrams of dietary cholesterol a day
  • Limit sodium intake to 2400 milligrams a day
  • Have just enough calories to achieve or maintain a healthy weight

Use the American Heart Association's MyFatsTranslator.com to calculate your personalized calorie and fat limitations.

SparkPeople offers personalized weight loss plans utilizing online nutrition, health, and fitness tools, support, and resources.

Dining Well
Here are some tips for a dining experience that is both tasty and good for you.
Be picky when you order:

  • Ask for all butter, gravy or sauces to be left off a dish or served on the side
  • Serve salad dressing on the side
  • Use less cooking oil when cooking

Select foods that are:

  • Steamed
  • Garden fresh
  • Broiled
  • Baked
  • Roasted
  • Poached
  • Lightly sauteed or stir-fried

Avoid foods that are:

  • Fried, deep fried, southern fried
  • Buttery, buttered, creamed, au gratin

Plan what you will eat before you arrive:

  • Most chain restaurants post their menus on their websites
  • Visit healthydiningfinder.com to find the items already deemed "healthy"

Local Nutrition Resources
UTMB WIC Nutrition Program
206 Mimms Ave., Nacogdoches, Texas 75961
(936) 560-2944
The WIC Program is a supplemental food and nutritional education program for pregnant, breastfeeding women, and infants and children up to age 5.

Reasons to Eat Well

  • Achieve a healthy weight
  • Reduce your risk for heart disease, stroke and diabetes
  • Have more energy
  • Get better sleep
  • Have fewer sick days, save on health care bills
  • Reduce risk for various cancers

Fit It In
Fitting In Family Fitness
With most families having both parents at work, and having to raise kids at the same time, it can be hard to fit physical activity into your daily life.
Here are a few easy ways to continue with your daily schedule and add in a little physical activity as well:

  • Buy a set of hand weights and play a round of "Simon Says" with your kids - you do it with the weights, they do it without.

  • Do yard work.

  • Exercise while watching TV.

  • While your children are at soccer practice, walk around the field and chat with your friends instead of sitting down.

  • Go for a half-hour walk instead of watching TV.

  • Wash the car by hand.

  • Park further from the store or work and walk more.

  • Play with your kids 30 minutes a day.

  • Walk to a co-workers desk rather than send an e-mail.

  • Health Benefits of Physical Activity

    Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.

  • Lowers stress levels.

  • Improves your mood.

  • Helps you sleep better at night.

  • Gives you more energy.

  • Helps your work towards/stay at healthy weight.

  • Keeps you looking and feeling good.

  • Physical activity can also reduce many different risk factors. Such as:

  • The risk of dying prematurely.
  • The risk of dying prematurely from heart disease.
  • The risk of developing diabetes.
  • The risk of developing high blood pressure.
  • Blood pressure in people who already have high blood pressure.
  • The risk of developing colon cancer.
  • Feelings of depression and anxiety.
  • Helps control weight.
  • Helps build and maintain healthy bones, muscles, and joints.
  • Helps older adults become stronger and better able to move about without falling.
  • Promotes psychological well-being.
  • With all of the different types of physical activity to do, a person usually wants to know, how many calories did I burn?
    Visit NutriStrategy, which gives the calories burned information on a variety of physical activity ideas to do from sewing, to standing in line at the grocery store, or doing yoga for an hour. Take a look on how easy it is to fit physical activity into your daily lifestyle.

    Places to Do Physical Activity
    Although it is easy enough to do physical activity around your house, sometimes its nice to get out of the house and get some fresh air or to do physical activity a different spot then where you have family time

    Here are a few places locally that you can either bring your whole family or go by your self to add in a little bit more physical activity to your busy life

  • The Stephen F. Austin State University Recreation Center
  • The C.L. Simon Parks and Recreation Center
  • Pecan Park
  • Nacogdoches Mall
  • Lanana Creek Trail
  • Pineywoods Native Plant Center
  • Clint Dempsey Soccer Complex
  • Live Well

    Heart Healthy
    The Heart is an important organ that pumps blood throughout your body.  Blood carries oxygen and very important nutrients to the whole body. 

    Therefore it is very important to have a healthy heart that runs smoothly. Having a healthy heart is the best way to live healthy and live happy.

    How to keep a Healthy Heart:
    Heart Healthy Diet

    • Limit Saturated Fats and Bad Cholesterol: These cause buildup of plaque in your arteries which increase your risk of heart attack.
    • Reduce Sodium: A diet high in sodium increases blood pressure and can lead to high blood pressure which increases your risk of heart attack.
    • Eat More Fruits and Vegetables: These are low in calories and high in dietary fiber.  This means feed your hunger without all the calories. Fruits and Veggies also contain many heart healthy nutrients only found in plants that may reduce the risk of heart disease.
    • Eat More Whole Grains: These are high in dietary fiber and contain nutrients that regulate blood pressure and reduce risk of heart disease.
    • Eat Low-Fat Protein: Lean meats, poultry and fish contain protein without all the fat and bad cholestorol. Fish such as salmon and tuna contain high levels of Omega-3 that may reduce the risk of heart disease.

    Heart Healthy Lifestyle

    • Do Not Smoke: The most important thing you can do for your overall health is to not smoke.  Smoking increases blood pressure and blood clot formation, while decreasing oxygen intake and good cholesterol.  Not Smoking or Quitting are will greatly reduce your risk for heart disease.
    • Do More Physical Activity: Having an active lifestyle has many benefits, especially for your heart. Physical activity helps control weight, increase flexibilty, decrease cholesterol, increase heart output, build muscle, burn fat, and much more.  Just 30 minutes a day decreases risk of heart disease.
    • Manage Stress: The demands that we put on ourselves also affect our heart.  Stress can raise blood pressure and our resting heart rate, which put can wear down the heart over time.  Using effective stress relieving techniques can reduce your risk of heart attack and high blood pressure.
    • Be Positive: Having a positive outlook on life is important to your overall wellness and has an impact on heart health.  A positive, calm and collected attitude decreases blood pressure, decreases resting heart rate, and decreases stress on the heart in stressful situations.  Being positive is a great way to insure a healthy heart.

    Although these risk factors can be addressed it is important to talk to your doctor.  Some heart problems cannot be controlled because of age and famliy history, but early detection can give you a wide range effective of treatment options. It is important to realize that when it comes to your heart health it is never too early or too late to start decreasing your risk. 

    Smoking Cessation
    “Smoking cigarettes tops the list as the  most important preventable major risk factor of our #1 killer - heart and blood vessel disease.”  -American Heart Association

    Use this wonderful resource that is FREE to you and your loved ones in Texas.
    Texas Quitline

    Effects of Quitting After…

    20 minutes - Your heart rate and blood pressure drop.

    12 hours - The carbon monoxide level in your blood drops to normal.

    2 weeks to 3 months - Your circulation and lung function improves.

    1 year - Your risk of coronary heart disease is half that of a smoker’s.

    5 years - Your stroke risk is reduced to that of a non-smoker.

    10 years - Your risk of dying from lung cancer is about half that of a continuing smoker; risks of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decrease.

     Tips to Quit

    Prepare - Pick a date to quit and stick to it.  Make your words mean something when you say, “I quit.”

    Build a Support System - Notify all your friends, family and co-workers about your quit attempt and ask them not to smoke around you.

    Learn New Skills and Habits - Distract yourself from tobacco cravings by staying busy.

    Take Advantage of Available Medications and Use Them Correctly - Try an over-the-counter quitting aid approved by the Federal Drug Administration.  These include nicotine gum, patches, and lozenges.

    Prepare for Relapse or Challenging Times - Like anything in life, quitting smoking takes practice.  You can do it!  Stay positive.  If you fall off, get back on!

    Stress Management
    Common responses to stress are listed below. Think about how stress affects you.

    Aches and Pains
    • Headache
    • Backache
    • Neck ache
    • Stomach ache
    • Tight muscles
    • Clenched jaw

    Energy Level and Sleep
    • Feeling tired without a good reason
    • Trouble sleeping

    • Anxiety
    • Anger
    • Depression
    • Helplessness
    • Out of control
    • Tense

    How Do You Respond?
    When you are under stress, do any of these behaviors apply to you?
    • I eat to calm down.
    • I speak and eat very fast.
    • I drink alcohol or smoke to calm down.
    • I work too much.
    • I delay doing the things I need to do.
    • I sleep too little, too much or both.
    • I try to do too many things at once.

    Engaging in even one of these behaviors may mean that you are not dealing with stress as well as you could.

    Tips for Dealing with Stress from John Hammarley
    Positive Self-Talk
    Self-talk is one way to deal with stress. We all talk to ourselves; sometimes we talk out loud but usually we keep self-talk in our heads. Self-talk can be positive ("I can do this" or "Things will work out") or negative ("I'll never get well" or "I'm so stupid").
    Negative self-talk increases stress. Positive self-talk helps you calm down and control stress.
    To help you feel better, practice positive self-talk every day — in the car, at your desk, before you go to bed or whenever you notice negative thoughts.

    Having trouble getting started? Try positive statements such as these:
    • "I can get help if I need it."
    • "We can work it out."
    • "I won't let this problem get me down."
    • "Things could be worse."
    • "I'm human, and we all make mistakes."
    • "Some day I'll laugh about this."
    • "I can deal with this situation when I feel better."

    Remember: Positive self-talk helps you relieve stress and deal with the situations that cause you stress.

    Emergency Stress Stoppers
    There are many stressful situations — at work, at home, on the road and in public places. We may feel stress because of poor communication, too much work and everyday hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot.

    Try these emergency stress stoppers. You may need different stress stoppers for different situations and sometimes it helps to combine them.
    • Count to 10 before you speak.
    • Take three to five deep breaths.
    • Walk away from the stressful situation, and say you'll handle it later.
    • Go for a walk.
    • Don't be afraid to say "I'm sorry" if you make a mistake.
    • Set your watch five to 10 minutes ahead to avoid the stress of being late.
    • Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
    • Drive in the slow lane or avoid busy roads to help you stay calm while driving.
    • Smell a rose, hug a loved one or smile at your neighbor.

    Finding Pleasure
    When stress makes you feel bad, do something that makes you feel good. Doing things you enjoy is a natural way to fight off stress.
    You don't have to do a lot to find pleasure.

    Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.
    • Start an art project (oil paint, sketch, create a scrap book or finger paint with grandchildren).
    • Read a favorite book, short story, magazine or newspaper.
    • Have coffee or a meal with friends.
    • Play golf, tennis, ping-pong or bowl.
    • Sew, knit or crochet.
    • Listen to music during or after you practice relaxation.
    • Take a nature walk — listen to the birds, identify trees and flowers.
    • Make a list of everything you still want to do in life.
    • Watch an old movie on TV or rent a video.
    • Take a class at your local college.
    • Play cards or board games with family and friends.

    Daily Relaxation
    Relaxation is more than sitting in your favorite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga and meditation. Like most skills, relaxation takes practice. Many people join a class to learn and practice relaxation skills.

    Deep breathing is a form of relaxation you can learn and practice at home using the following steps. It's a good skill to practice as you start or end your day. With daily practice, you will soon be able to use this skill whenever you feel stress.
    1. Sit in a comfortable position with your feet on the floor and your hands in your lap or lie down. Close your eyes.
    2. Picture yourself in a peaceful place. Perhaps you're lying on the beach, walking in the mountains or floating in the clouds. Hold this scene in your mind.
    3. Inhale and exhale. Focus on breathing slowly and deeply.
    4. Continue to breathe slowly for 10 minutes or more.
    5. Try to take at least five to 10 minutes every day for deep breathing or another form of relaxation.

    More information about Stress Management and other healthy tips can be found on the American Heart Association website at www.heart.org.
    Stroke Prevention
    What is stroke?
    A stroke or “brain attack” occurs when a blood clot blocks an artery (a blood vessel that carries blood from the heart to the body) or a blood vessel (a tube through which the blood moves through the body) breaks, interrupting blood flow to an area of the brain. When either of these things happen, brain cells begin to die and brain damage occurs.

    What are the signs and symptoms of a stroke?
    Common stroke symptoms include:
    • Sudden numbness or weakness of the face, arm or leg- especially on one side of the body.
    • Sudden confusion, trouble speaking or understanding.
    • Sudden trouble seeing in one or both eyes.
    • Sudden trouble walking, dizziness, loss of balance or coordination.
    • Sudden severe headache with no known cause.

    Always remember to act F.A.S.T. Use this test for recognizing and responding to stroke symptoms.
    Face: Ask the person to smile. Does one side of the face droop?
    Arms: Ask the person to raise both arms. Does one arm drift downward?
    Speech: Ask the person to repeat a simple sentence (e.g. “It’s sunny today”. Are their
    words slurred? Can the person repeat the sentence correctly?)
    Time: If the person shows any symptoms, time is important. Call 9-1-1 immediately.

    Reducing your risk for stroke:
    Prevention guidelines (click on a topic to learn more):
    If you drink alcohol, do so in moderation.
    Know your cholesterol number.
    Control your diabetes.
    Enjoy a lower sodium (salt), lower fat diet. Consult a physician before beginning any diet plan.

    Urinary Tract Infections
    What is a Urinary Tract Infection (UTI)?
    When bacteria enter the bladder through the urethra causing inflammation and infection. This condition can be preventable by practicing good personal hygiene; drinking plenty of fluids; and if medication is prescribed, take ALL of the required dosage.

    What are the signs & symptoms of a UTI?
    A strong, persistent urge to urinate; a burning sensation when urinating; passing frequent, small amounts of urine; urine that appears cloudy; urine that appears bright pink or cola colored-a sign of blood in the urine; strong-smelling urine (ammonia smell); pelvic pain, in women; rectal pain, in men; change in behavior; elevated temperature; elevated blood sugar in diabetics.

    The Heart and Stroke Healthy City Recognition Program is based on proven interventions that have made a significant difference in increasing physical activity and better eating habits, as well as reducing tobacco use, and decreasing response time to heart attacks and strokes.

    1. Cardiovascular disease and stroke ongoing public information campaigns are provided in the community.
    2. Physical activity areas are designated, safe, accessible and promoted.
    3. Healthy food options are accessible and promoted.
    4. Public schools (grades K-8) comply with all legislated components of a coordinated school health program and daily physical activity and high schools offer an evidence-based health curriculum. Worksite wellness programs are available to the majority of employees.
    5. A comprehensive tobacco control program is in place that includes a 100 % smoke free city smoking ordinance.
    6. A plan is in place to reduce disparities in CVD and stroke.
    7. Training programs are in place to improve the rate of bystander CPR and use of AEDs.
    8. Defibrillators (Manual and/or Automated External) are available to first responders and the emergency system of care maintains a rapid response time for cardiac events.
    9. Stroke is treated as a medical emergency in the community and appropriate acute stroke treatment protocols are in place.
    10. Health Sites in the Community Promote Primary and Secondary Prevention of CVD and Stroke.

    Trails of Nacogdoches
    Although it is easy enough to do physical activity around your house, sometimes its nice to get out of the house and get some fresh air or to do physical activity a different spot then where you have family time. Nacogdoches has a great network of local trails for walkers, runners, cyclists and hikers to enjoy.

    Trails of Nacogdoches


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    1204 Mound St
    Nacogdoches, TX 75961
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