Williams Integracare Clinic

08/06/2025

Nutrition labels are based on a 2,000-calorie diet, but how many calories do YOU need? 🤔

It depends on your age, height, weight, activity level, and more!

Your body burns calories even for basic functions like breathing and digestion.

Learn more about how many calories your body uses in a day...

The amount of calories you should eat varies from person to person. An adult will typically need to eat 1600 to 2400 calories each day depending on their body and lifestyle.

08/04/2025

Hypertension, also known as high blood pressure, can increase your risk of heart attack, stroke, or other serious health problems.

See your provider annually to check your blood pressure and heart health.

With lifestyle changes, you can lower your blood pressure. Try some of the following changes!
- Eat more potassium
- Reduce your chronic stress
- Eat less salt
- Exercise and maintain a healthy weight
- Sleep at least 7 hours each night

08/01/2025

Integracare staff are showing their support for a cause close to our hearts!

Nurse Jen's daughter, Rayah, was diagnosed in July with Leukemia and is currently receiving care at the Children's Hospital.

To help raise money for Rayah's care, nurse Crystal worked with Henry Embroidery to organize a T-shirt fundraiser for Jen's family.

If you are interested in supporting Rayah and raising awareness for Leukemia, you can purchase a T-shirt from the link below.

Orders are due 8/18 and should arrive in early September - perfect because September is Leukemia Awareness month.

Rayah and Jen's family appreciates your thoughts and prayers!

https://rally4rayah.itemorder.com/shop/home/

07/30/2025

The Fall sports season will be back soon.

Don't wait to schedule a sports physical for your child!

Often we can schedule your child for a Well-Child exam, and the provider can complete the sports physical paperwork at that time.

Note, for your child to have a Well-Child exam, it must be a year since their last exam, for insurance purposes.

Have questions about getting your child ready to return to the field or the classroom? Give us a call at 320-251-2600.

07/28/2025

Fiber is key for regular bowel movements and gut health.

Are you getting enough fiber? Learn more about its role in your diet!

Fiber is widely known for its role in digestion. It can aid in decreasing the risk of constipation and helping you maintain regular bowel movements. As a result of being a digestion and gut health aid, fiber also positively impacts other areas of your health.

07/23/2025

STAFF SPOTLIGHT!

Many patients know nurse Jen as our RN Care Coordinator, overseeing Kate, Paige, and Christi's patients. She has been with Integracare since 2019!

How do you help Integracare Patients?
I oversee the patients of three providers and ensure they are receiving the best patient-centered care available. I help patients feel welcomed, valued, respected, and heard. My compassion shines through as I put my whole self into each individual's medical and emotional health situation to ensure needs are addressed.

What do you like most about Integracare?
I love my team. The way we stand together and take care of each other is amazing. I’m blessed to have such wonderful coworkers and friends. I also love the fact that I get to enrich patients’ lives by helping them.

How do you like to spend your free time?
I have a 10 year old daughter who is my world! I love spending time with her as well as my significant other, Paul.

We have 5 dogs, 2 cats, and some baby chickens. We love being on the water and in the sunshine. I enjoy my flowers and vegetable gardens. When I get the chance I love to travel, even if it’s a quick trip up to Duluth to see family.

07/21/2025

The sunshine makes being outside on a summer day feel fantastic! But those UV rays can also be a problem for our skin, eyes, and even hair.

July is UV Safety Month - highlighting the importance of properly protecting our skin.

Learn more about choosing the right sunscreen, wearing UPF Clothing, the importance of your sunglasses, and more!

We started the summer with an emphasis on raising awareness for skin cancer and why protecting your skin is so important. Now in the middle of that summer heat, UV Safety Month serves as another opportunity to remind ourselves of the dangers the sun’s UV rays can pose.

07/18/2025

There are two types of cholesterol:
- LDL cholesterol clogs arteries
- HDL cholesterol can help clear out arteries.

It's generally recommended to have an LDL of less than 100 mg/dL and an HDL of more than 60 mg/dL.

Raise HDL with:
🥗 Heart-healthy foods
🚫 Less processed meat, salt, and fast food
🏃‍♂️ Regular exercise
🚭 No smoking

07/15/2025

Have you heard our segment on KNSI? Kari from our Foley location talks osteoarthritis

07/14/2025

Arthritis is commonly thought of as an age-related disease. The CDC estimates nearly 1 in 4 US adults have arthritis. That's over 58 million people!

Of these individuals with arthritis, 57% are between 18 and 64.

The most common cause for this is osteoarthritis brought on by the wear-and-tear damage to cartilage throughout your lifetime.

However, July's Juvenile Arthritis Month also highlights the fact that arthritis impacts youth as well.

An estimated 300,000 children are living with Juvenile Arthritis.

Learn more about arthritis this month...

July's Juvenile Arthritis month seeks to highlight one of the many aspects of arthritis that may not be prevalent in mainstream knowledge. Though arthritis is commonly thought of as a disease for older adults, juvenile arthritis impacts nearly 300,000 American children (under the age of 16).

07/11/2025

Well-child visits are an important part of your child's development.

Learn more about how frequently you should schedule them and what you can expect from the visit...

It is recommended that children receive regular well-child checkups to help parents stay on top of immunizations, health screenings, and a child's overall picture of health.

07/09/2025

We're always looking for ways for our patients to access healthy and affordable food.

A great option is Fare for All's pop-up grocery stores - the next one is TOMORROW (7/10) from 3pm-5pm at Atonement Lutheran Church (1144 29th ave N in St Cloud)

It's an opportunity to purchase great food at about 40% off retail prices.

Examples of discount food packs they offer:
"Mega Meat Pack" - $25, includes 6-8 hard frozen meats

"Produce Pack" - $10, includes 6-8 types of fruits and vegetables

If you miss this week, there are a couple more pop-up sales this month on 7/17 and 7/24 at locations in St. Cloud and St. Joseph.

Find the St. Cloud/St. Joseph schedule here: https://www.thefoodgroupmn.org/groceries/fare-for-all/schedule/?_location=45.4651346%2C-94.2515552%2C10%2CSt.%2520Cloud%252C%2520MN%252056301%252C%2520US&fbclid=IwY2xjawLbl9pleHRuA2FlbQIxMABicmlkETE2cHhINVI3ZGdoNGg0cFpqAR77zYo3iGSUxZqia87W-H38eapsHn6jvRcdldeMni-srFJDroCsj1mp1O1vOQ_aem_dS1JAJyUDQFZEgJgF7D0-Q

Learn more about Fare for All: https://www.thefoodgroupmn.org/groceries/fare-for-all/