Dakota Premier Medical Clinic

01/09/2025

Wishing all SEPTEMBER Birthdays an amazing year!

28/08/2025

Reminder: In observance of Labor Day, we will be CLOSED Monday, September 1, 2025, and resume normal business hours Tuesday, September 2. Thank you for your understanding.

21/08/2025

Wellness Wednesday: What Are Macros and Why Do They Matter?

Macros or macronutrients are the nutrients your body needs in larger amounts to function well. They include:

-PROTEIN: builds and repairs muscles, helps with fullness. Lean meat, fish, beans, eggs and aim for steady intake daily.

-CARBOHYDRATES: your body’s main source of energy and fuel for your brain. Fruit, grains, veggies and focus on Quality, not cutting them out.

-FATS: support hormones, brain health, and help absorb vitamins. Nuts, olive oil, salmon; healthy fats support long-term health.

Why are they important? When your macros are out of balance, you may feel sluggish, have cravings, or struggle to meet health goals. Paying attention to your macros helps you fuel your body better and stay on track with energy, weight management, and overall wellness.

What should you track? Protein, carbs, and fats—not just calories. It’s the balance that matters.

How to simplify in a busy life:
- Use the plate method: fill 1/2 your plate with vegetables and fruit, 1/4 with lean protein, and 1/4 with carbs such as whole grains or starchy vegetables, and a source of healthy fat.
- Rotate a few go-to meals to make life easier.
- Hydration matters just as much as food balance.
- Even tracking macros for just a week can give insight into where you may be off balance.

Final pearl: It’s not about being perfect. Small, consistent habits create the biggest changes.

Want to see how this fits into your routine and goals? Contact us to schedule an appointment and create a personalized plan that works for you!

19/08/2025

💡Tip Tuesday: Back-to-School Edition

School is getting back into session for most in the area! Help your child start the year healthy, happy, and ready to learn:

▪️Sleep: 9–11 hours for kids, 8–10 for teens.
▪️Nutrition: A balanced breakfast and healthy snacks fuel the day.
▪️Hydration: Water, water, water! Keep a refillable bottle handy.
▪️Hand Hygiene: Frequent handwashing keeps germs away.
▪️Backpack Safety: Keep weight light and use both straps to protect growing backs.

💡 Bonus Tip: Encourage movement, mindfulness, and open conversations about stress—it’s as important as homework!

Fuel, protect, and support your kids for a successful school year!

18/08/2025

*Medical Minute Monday: Ladies let's talk: Perimenopause!

Perimenopause is the first stage in the transition to menopause, or the end of your cycles. During perimenopause, you may begin to see menstrual cycle irregularity.

During this stage, hormones begin fluctuating and you may notice:
Hot Flashes/Night Sweats
Difficulty with Weight Loss
Vaginal Dryness
Mood Changes
Sleeping Difficulties

You are NOT alone, this is a normal phase of life, and there are ways to feel better through it. Every woman’s journey is unique—reach out to your provider to discuss your symptoms and find a plan that fits your needs and goals.

05/08/2025

💡Tip(s) Tuesday!

• 20-20-20 Rule for Eye Strain

Every 20 minutes
Look at something 20 feet away
For 20 seconds
Give your eyes a break!

• Why Staying Upright After Eating is Important

Lying down too soon after eating can trigger acid reflux and disrupt digestion. Stay upright at least 60 minutes after each meal; especially the last meal before bed.

• Balance Problems Can Start in the Ears

Your inner ear controls more than just hearing — it’s key to your balance. Dizziness or vertigo might be ear-related, especially with motion sensitivity.

30/07/2025

🌿 For this week's Wellness Wednesday: Let's Talk Bone Health!

Strong bones are the foundation of a healthy, active life! As we age, our bone density naturally decreases, which increases risk of osteoporosis and fractures. The good news? There are simple steps you can take to protect your bones every day!

▪️Weight-bearing exercises like walking or strength training keep bones strong and reduces risk of bone loss.

▪️Include calcium-rich foods (dairy, leafy greens, almonds) and Vitamin D sources (fish, eggs, fortified foods).

▪️Avoid smoking and excessive alcohol, both of which weaken bones.

▪️A DEXA scan is a test that measures bone density and helps detect osteoporosis early. Screening starts at age 65 or earlier based on risk factors.

Screening recommendations may vary by individual health status. Talk to your healthcare provider about the best timing for you.

26/07/2025

📢 Important Update
Our phones are currently working intermittently, and we apologize for the inconvenience! We are actively working on the phone issue.

If you need to confirm or schedule for today’s Sports Physical Day, please send us a message with your contact information, and we’ll reach out to you as soon as possible.

Thank you for your patience and understanding! 🏀⚽🏈

Call now to connect with business.

25/07/2025

FAQ Friday

23/07/2025

🌿 It’s Wellness Wednesday! 🌿 Time for your weekly dose of tips to support both body and mind.

Feeling overwhelmed? You’re not alone! Try this simple sensory grounding exercise using your senses to focus on reconnecting with the present moment and calm your mind:
👀 5 things you can see
🤲 4 things you can touch
👂 3 things you can hear
👃 2 things you can smell
👅 1 thing you can taste

Take a deep breath and give yourself a moment to reset.

22/07/2025

💡Tip Tuesday: Know Your Fiber!

A healthy gut starts with fiber — and not all fiber is the same! Both types play a role in your health.

Soluble Fiber: Dissolves in water
• Lowers cholesterol
• Balances blood sugar
• Feeds your good gut bacteria
Found in: oats, apples, berries, carrots, beans

Insoluble Fiber: Does Not dissolve in water
• Adds bulk to stool
• Prevents constipation
• Keeps things moving
Found in: whole grains, leafy greens, cucumber skin, nuts

Aim for 25–30 grams of fiber daily - increase slowly and add water to avoid bloating.

16/07/2025

It’s Wellness Wednesday!

Too busy for a full workout? That’s okay — every bit counts!
Try these mini moves during your day:

✅ 10 squats at your desk or in the kitchen
✅ Take the stairs instead of the elevator
✅ Stretch for 5 minutes during your lunch break

Remember no matter how seasoned you are in physical activity, this journey is a marathon, not a sprint. Take it one step at a time...