I’ve been practicing medicine in southern Indiana for a long time – long enough to remember when nobody needed a government pamphlet to tell them that a bag of chips wasn’t dinner. Back then, real food was just called “food.” Turns out, Washington has finally caught up with your grandmother.

Nutrition history in the making

The brand-new Dietary Guidelines that you may have heard about – now available at RealFood.gov – have scrapped the old food pyramid and, for the first time in history, officially told Americans to avoid highly processed food. Think about that. The federal government is now telling us what many of our own mothers and grandmothers told us for free, every single day. Better late than never.

The new framework — called the New Pyramid — flips the old model on its head. Instead of loading your plate with bread and pasta first, the new guidance says: start with protein. Every meal. Quality protein from eggs, meat, fish, dairy, nuts, and beans is now at the top of the priority list, followed by vegetables and fruit, with whole grains taking a modest supporting role. Added sugar? It really has no place at the table at all. Neither do sodas, sweetened drinks, or highly processed snack foods.

As a family physician, this shift matters enormously to me because I personally see the cost of the old way every single week. Here are some sobering facts: half of Americans now have pre-diabetes or diabetes. Three-quarters have at least one chronic condition. These are not just numbers — these are my patients, my neighbors, and quite possibly you or someone you love. 

Positive changes work – and are easier than one might think

The encouraging news is that diet and lifestyle changes work. The American Diabetes Association’s own guidelines confirm that reducing refined carbohydrates and boosting whole, nutrient-dense foods has the strongest evidence for improving blood sugar of any dietary approach. You don’t need a prescription for an avocado.

So what does this look like on a practical Tuesday evening in Marengo, English, Paoli, or Bedford? It may look like a nice lean side of beef, a pile of green beans, and a glass of water. It may look like eggs and cheese for breakfast instead of a bowl of sugary cereal. It looks like reaching for an apple and a handful of walnuts instead of a bag of crackers. 

None of this is complicated. Most of it is just getting back to what our Indiana kitchens used to do naturally before the age of frozen convenience meals.

Now, food is only half the equation — and that’s where I want to tell you about something exciting. Southern Indiana Community Health Care (SICHC) has been offering a free program called Stronger Every Day, funded through the Indiana Department of Health. It’s designed to help people get moving in ways that actually feel doable. No judgment, no pressure, no special equipment required — just comfortable clothes and a willingness to try. If you’ve ever said: “I don’t know where to start,” this program was literally built for that answer.

Whether or not you dive into the free SICHC program or do it on your own, why should you begin exercising regularly? Regular movement — especially combining walking with some resistance exercise — improves insulin sensitivity, lowers blood sugar, strengthens your heart, and helps you maintain a healthy weight. Combined with the Real Food approach, it is genuinely one of the most powerful things you can do for your long-term health. More powerful, in many cases, than the medications that I might end up writing to treat other outcomes. 

I know change can feel overwhelming. I know that driving to a grocery store with a good produce section isn’t always easy out here, and I know that after a long day of work, the drive-through is awfully tempting. I’m not suggesting perfection. I’m asking for progress — one better meal, one short walk, one less soda. Those small choices compound over time in ways that genuinely matter.

For more information, visit RealFood.gov and Stronger Every Day. And if you need someone to walk alongside you on this journey, come see us. 

A board-certified family physician, Dr. Curtis Thill has practiced medicine and planted organic gardens in southern Indiana for more than three decades.

The post It’s Time to Eat Like Your Grandparents – And Move Like You Mean It appeared first on Southern Indiana Community Health Care.

Did you know that September is Self-Care Month? This month is a gentle reminder that positively taking care of oneself isn’t self-centered, it’s essential. For many of us, fall is the season when kids are back in school, when our schedules shift, and for some, a time of pumpkin-spiced everything. But while we’re busy keeping calendars in line and wardrobes ready for cooler weather, our own well-being can quietly slip further towards the bottom of the list.

As a long-time family physician, I can confirm that self-care is more than a one-off pledge to sometimes taking care of business.  It’s about steady, everyday choices that protect your body, mind, and emotional health. In fact, many healthcare professionals encourage patients to think of self-care as part of their “prescription for prevention,” an important addition to regular medical checkups and seeing your provider.

Embracing practical and sound self-care works best when it’s part of one’s healthcare journey, walking alongside a trusted provider.

Why self-care matters

I know from experience what providers see firsthand when self-care is ignored. I know that people can get busy with day-to-day life, but when one is not taking care of oneself, chronic stress, unhealthy diets, lack of sleep, and skipping routine checkups don’t just add up—they can multiply. Practicing principles of sound self-care – coupled with a working relationship with a healthcare professional – can re-focus away from crisis and more toward prevention.

Self-care helps prevent burnout, supports immune function, and even improves treatment outcomes when you see a provider. Whether it’s reminding oneself to stay hydrated or taking steps for more restful sleep, the message is clear: caring for yourself is foundational.

Fresh fruits and vegetables: the original self-care superstars

No suggestions on self-care would be complete without a nod to the power of fresh produce. Fruits and vegetables represent the unsung superheroes of the self-care universe. They offer a healthy – and tasteful – dose of critical fiber, antioxidants, vitamins, and minerals—nutrients that fuel energy, lower inflammation, and help keep your heart happy.

September is also harvest season in southern Indiana. When you can, stop in a local farmers’ market – including the  traveling “Farms to Friends Farm Stand” – and scoop up some colorful and healthy options. Now is the perfect time to embrace the idea that eating fresh can be a fun – even joyful – act of self-care.

Simple ways to make self-care stick

Self-care doesn’t have to be complicated or time-consuming. Starting small and building consistency works just fine. Here are some ideas:

• Snack smart – Replace the tempting vending machine candy bar with a tasty piece of fruit.
• Move more – Take a brisk walk.  Even a short 10-15 minute walk a few times a week can produce surprising results.
• Rest up – Seven-to-eight hours of good sleep rejuvenates – and try to turn off that phone screen or TV at least an hour before bed.
• Hydrate – Keep a water bottle handy. Staying hydrated counts – your body will work better when water levels are good.

The Bottom Line

Self-care month is an invitation to prioritize yourself—not in a grand, once-a-year way, but in steady, daily acts that keep you strong and healthy.

This month, why not commit to at least one new act of self-care—whether it’s an extra serving of veggies, a 15-minute walk, or finally scheduling that wellness checkup?

Prevention is much better than crisis – and your future self will thank you.

A board-certified family physician and gardening advocate, Dr. Curtis Thill has practiced medicine in southern Indiana for more than 30 years. 

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Let’s be honest. When someone says: “Eat more fruits and vegetables,” many of us hear, “Say goodbye to flavor and joy.” But while you’re mentally digesting a possible change in diet, think about this fact: your body loves fruits and veggies—and we’re talking full-on love. 

Why is that? We may not think of it this way, but fruits and vegetables represent nature’s original multivitamin (but of course way tastier). When you stroll by that vegetable aisle or produce stand, you may not think about how packed with vitamins, minerals, antioxidants, and fiber those fruits and vegetables are. And that includes the Farm Stand (sponsored by Lost River Co-op & Café)  and other produce stands that pop up during summer in southern Indiana. 

Natural tune-up

The point? We’re talking about all the good stuff your body needs to help keep you running like a well-oiled machine – at any age.

Want to feel more energized? Try eating a banana instead of downing a fourth cup of coffee. Want natural glowing skin? Eat some berries—your face will thank you. Want to avoid getting sick every time someone sneezes within a 5-mile radius? Load up on leafy greens like you’re Popeye the Sailor 2.0.

Not convinced? Here’s where it gets even cooler. Fruits and veggies don’t just help you avoid getting sick—they can help your body heal itself and combat disease. When you substitute some tasty veggies, you activate your body’s superpowers, but without the comic book red cape or radioactive spider bite. 

Here’s a few examples: cruciferous veggies like broccoli act like detox ninjas. Bright orange sweet potatoes can help boost your immune system and energize your GI system like nobody’s business. And garlic? In addition to making Italian food soar in taste, these little bulbs act as nature’s antibiotic and cardio booster. 

Need some help in making the switch? Let’s talk tech. If you have (or are thinking about getting one) a smartwatch—the same one that guilts you into standing every hour—it can actually help you eat better, too. You can program reminders to eat healthy meals, track how much water you drink, and even log your fruit-and-veggie intake. Think of it as a very polite, slightly judgmental health coach on your wrist, that sometimes reminds you: “Hey, maybe don’t skip lunch for the third day in a row.” 

Start small for big differences

Small changes make a big difference. You don’t have to go full-on rabbit and start munching kale by the metric ton. Just start with an extra serving here, a smoothie there, maybe even sneak spinach into your scrambled eggs (pro tip: the spinach never sees it coming). Over time, your taste buds actually start craving produce. You may even get to the point where you start planting your own garden (including our community garden opportunities in Crawford, Orange and other south central Indiana counties).

On the flip side, it’s easy to fall for the siren call of chips and donuts—they’re loud and flashy to unsuspecting taste buds like bad decisions. Meanwhile your body is quietly whispering, “Hey, how about a grape? Maybe a carrot?” And when you listen, you feel the difference. More energy. Better digestion. Fewer “What did I eat last night?” regrets.

So go ahead—build your plate to look like a crayon box. Let your smartwatch gently nag you toward wellness. You’re not giving up joy; you’re just upgrading it. And who knows? You might even start liking broccoli. Stranger things have happened.

Summer represents the height of fresh, incredibly delicious fruits and vegetables in southern Indiana (had a fresh Hoosier peach lately?). So grab that apple, rock those veggies, and keep creating the healthiest version of you.

A board-certified family physician, Dr. Curtis Thill has served Southern Indiana Community Health Care patients and families – and championed local community gardens – for more than 30 years.

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Did you know that Spring officially begins on March 20? The snowy and cold 2025 winter will soon be behind us. Warm weather is ahead and invites us to boost our health, enjoy some fresh air, and get ready for delightful Spring days. 

Need some inspiration? As a long-time physician in southern Indiana, I understand and appreciate the challenges facing my patients and their families in finding time to prepare meals and get in some physical activity. However, with March being national nutrition month, plenty of good information on boosting energy and health is online, waiting for you to take a look.

You may have already come across the Food is Medicine initiatives from Purdue Extension and other groups, including our local Lost River Co-op and Café in Paoli. These initiatives can help you get started:

Tips for healthy meals

Wondering where to start? Iowa State University put together a great online calculator that can help you plan for and estimate the cost of healthy meals. Check it out: bit.ly/SpendSmart2025 

So now that you’re armed with info on how to budget for healthy meals, what’s next? I know from experience that fresh produce can be scarce. Here’s a suggestion: if you shop at discount stores, look for produce in the outer aisles. The boxes of macaroni and cheese and other highly processed foods can be tempting as a quick fix for time, but your body will benefit from picking up some vegetables and fruit.

You can also obtain local fresh fruit and vegetables through the Lost River Co-op and Café Community Supported Agriculture (CSA) program. There are different options, and you can share the modest cost with a friend or family (and payment options exist). Visit lostrivercoopcafe.com/csa for details.

Once you’ve stocked up a bit, here are some ideas for using your fresh produce:

You can steam and roast vegetables quickly, providing tasty alternatives to boxed mixes and fast food. There are lots of options online, including cdc.gov/healthy-weight-growth/healthy-eating/fruits-vegetables.html If you have an air fryer, it can help you serve up dishes that are healthy and taste great – here’s one example: prevention.com/food-nutrition/recipes/g43097429/healthy-air-fryer-recipes/? 

Check the label

In eating healthily it’s a good idea to know what you’re going to be eating when you buy canned or other packaged goods. Check out the Nutrition Facts label on all packaged foods. This label provides details on serving size, calories, and nutrients like fats, cholesterol, sodium, carbs, protein, and vitamins.

How much is good for you? An adult male can consume an average of 2,000-3,000 calories a day. Women can consume between 1,600-2,400 calories. Reading the labels can help you plan how to eat healthy portions. 

Label information can help you control what you eat. Did you know that about 15 potato chips are considered a full serving for adults, with a calorie value of about 160? That gives you a framework to plan what to eat and enjoy.

Try a garden out for size

As many people know, I’m a gardening advocate. The Southern Indiana climate is excellent for growing many vegetables, and a garden is great place to both have some fun and also to soak up some warm sun. 

You can start small, including planting your own seeds to get things going. And you don’t need to spend a fortune on tools and accessories to get into gardening.

If starting a garden seems a bit daunting, check at the Facebook page for Orange County at: facebook.com/groups/OrangeCountyCommunityGarden/   

This Spring, consider a fresh focus on eating healthy and energize your life!

A board-certified family physician, Dr. Curtis Thill has practiced medicine in southern Indiana for more than 30 years. 

The post Spring is Coming – Revitalize Your Energy! appeared first on Southern Indiana Community Health Care.

One thing that people pretty much share in common is this: everybody likes to eat.

You’ve probably heard sayings like “laughter is the brightest in the place where the food is” and “food is for memories.” In my experience, there is one saying that usually rings with a degree of truth: “you are what you eat.”

That particular saying reflects a strong current trend. Many medical professionals increasingly regard food as medicine, an important role in boosting health, warding off chronic disease, and enjoying a life of more energy and vitality. Sound nutrition comes alongside medical treatment, helping to address a full range of issues.

If you’ve been a patient at Southern Indiana Community Health Care, you’ve probably heard us talk about eating healthy and eating fresh foods. You’ve also probably seen or heard of our direct involvement in local community gardens.

A primary reason for all of that is that when people eat healthy, there is often a direct connection to good health. In our time-dominated world, where many are always in a hurry or are busy, our food intake can become one of mostly highly refined foods or meals served up at a fast-food outlet.

Once in a while that can be okay. But when most of our food and daily dietary needs come out of a box or a wrapper, we can inadvertently pack on empty calories and leave our bodies telling us that we’re still hungry.

Today, many medical providers look back to Hippocrates, the legendary founder of the medical profession, who said: “Let food be thy medicine and medicine be thy food.”

This is happening for a good reason. The therapeutic properties of food are widely recognized as an important element of elevating and sustaining good health.

Take honey as an example. Raw honey naturally sweetens food and represents an unprocessed food that provides natural enzymes, nutrients, and antioxidants that can boost health. Studies have found that eating raw honey – especially honey found locally – can help treat and even prevent certain conditions, including sore throats and allergies. Small amounts of honey can reduce inflammation and strengthen your immune system.

How can you use honey? If you have no diabetic or related restrictions, you can add small amounts of honey to sweeten your coffee or tea, your morning cereal, or on top of pancakes or waffles instead of highly processed table syrups that include high-fructose corn syrup, food coloring chemicals, and preservatives.

This trend towards food as medicine has led to what are called therapeutic or medical meals. A medical professional or nutritionist might formally “prescribe” types of meals and diets, and various types of nutrition to help prevent, address, or treat medical conditions. These help address pre-diabetic and diabetic, cardiac, cancer, and other types of conditions.

Why is this important? Global studies have shown that if you eat a lot of highly refined foods or foods high in fat and sugar (typical fast food or food in a box) that can be a contributor to or even a cause of premature death.

The point? This is the season when fresh food and fruit is in abundance. Stock up now on fresh berries, apples, sweet potatoes, carrots, spinach, and other fruits and vegetables to get the benefits of natural phytochemicals and antioxidants. Try to eat a colorful diet – a rainbow of fruits and vegetables — from the palest white (bananas, onions) to bright orange (peaches, carrots and oranges) to deep purple and blue (blueberries, grapes, raisins). These all have natural anti-inflammatory and anti-cancer properties.

Regular breakfast with oatmeal helps prevent heart disease and can be loaded up with fresh fruit as sweeteners. Whole grains, beans and legumes pack their own nutritional punch, especially in helping manage blood sugars. Plant-based foods like broccoli, cauliflower, and brussels sprouts also can reduce cancer risks.

Make a difference for yourself. Eat healthy during this season and reap higher energy, lower possible disease risks, and boost your general health!

A board-certified physician in family medicine, Dr. Thill has practiced medicine in the Crawford County region for more than 30 years.

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We wait all year for the sunny, bright days of summer when blue skies and good weather invite us outdoors. It’s also a time when it’s easy to eat plenty of fresh and tasty food to boost our health. 

Some thoughtful care about our choices can help us feel great as we enjoy the warm sunny days.  When we get thirsty, it’s a good idea to consider how summer activities also sometimes lead to lots of beverages that hold very high levels of sugar, such as sweet tea, lemonade, and soda drinks. When grills fire up, sometimes the food can tend toward high-fat and cholesterol-rich meats. The same is true when we check out local county fairs and their once-a-year unusual foods.

But there is good news – eating right doesn’t have to be boring or tasteless. Moderation is key to enjoying summer food and also practicing good nutrition. With an abundance of fresh fruits and vegetables, longer days, and a natural inclination to be more active, it’s easier than ever to incorporate nutritious foods into your diet.

People with diabetic or related conditions can enjoy summer food

In fact, for those with diabetic or pre-diabetic conditions, summer showcases an opportunity to enjoy a broad range and variety of fresh foods. The American Diabetes Association offers some excellent tips on how to enjoy food and make good choices – even if you are at a fast-food restaurant, a county fair, or a local picnic. Take a look at the good advice available here: https://diabetes.org/food-nutrition/eating-healthy/healthy-choices-fast-food

Now is the time to eat fresh food

All year long, as a long-time practicing physician, I remind my patients and their families to eat fresh foods whenever they can. Summer is one of the best times, when inexpensive fresh food is readily available in a variety of healthy choices. Roadside farmer’s markets and many other places offer up great choices, many at peak flavor.

Berries, melons, tomatoes, cucumbers, and leafy greens are just a few examples of the seasonal bounty in southern Indiana. These delicious foods are packed with essential vitamins, minerals, and antioxidants. Berries are rich in vitamin C and fiber, while tomatoes are a great source of lycopene, a powerful antioxidant that supports heart health and your immune system.

Drink water and plenty of it

Southern Indiana is blessed with an abundance of fresh water and plenty of clean water is available to keep you hydrated. Don’t forget to snack on watermelon, cucumbers and oranges, all of which have high water content. 

Enjoy grilling

Lots of people enjoy grilling out during our southern Indiana summers. Grilling produces tasty options and can be healthy when you minimize unhealthy fats and opt for lean proteins like skinless chickens and fish. Marinating meats in herbs and citrus juices can enhance flavor without adding sugar or fat content, making the grill a healthy place.

Summer, barbeque and ice cream all go together, and practicing sensible moderation can help you enjoy these treats. 

Need more information? Monthly cooking classes and gardening techniques are available all over southern Indiana. Here are some online versions: https://diabetes.org/food-nutrition/cooking-classes 

Long-time physician Yolanda Yoder serves as Medical Chief of Staff for Southern Indiana Community Health Care.

The post Summer fun and eating healthy appeared first on Southern Indiana Community Health Care.

You typically do it three or so times a day. Sometimes you do it in a hurry. Sometimes you enjoy it, other times not so much. Of course, I write here about the daily task of obtaining, fixing, and consuming food. 

But here’s a critical point. As a physician who has practiced medicine in southern Indiana for more than three decades, I can tell you there is almost nothing more impactful to a person’s life than eating – and especially eating well. Diet and nutrition are imperative in living a life of good quality.

No scolding here

When my patients and I talk about diet and nutrition, I think sometimes they’re a little surprised that they don’t get a stern lecture. As a long-time resident of southern Indiana, I understand the many challenges that people and families face in putting food on the table. Lifestyles, family culture, time availability, finances, location all add up. When one knows that the grocery store – which can be miles away – mostly carries dried-out-food-in-a-box, the challenge often gets higher.

So when my patients tell me that they face challenges in trying to improve the quality of what they eat and practice what we might call sound nutrition, I get it. No scolding or lecturing needed.

What I do often discuss is the link between sound nutrition, quality of life and health, and potential chronic health problems. We look for ways to positively work together to find ways to improve things in daily diets, which will often likely result in unexpected improvements – however initially small – in energy, pep, better sleep, and other good things.

With the spring season moving in, there exist other options to start improving one’s health and diet, especially with fresh fruits and vegetables. 

What’s our goal?

In our rural region, it’s very easy to grab a box of quick-fix macaroni and cheese, add water, and call it a meal. But our bodies need much more than that.

So we’d like to set a goal of deliberately deciding to work in some fresh fruit and vegetables whenever we can. Here are a few ideas. Instead of starting your day with a cookie or sugar-laden pastry, why not try some whole grain cereal or oatmeal topped with berries, a banana or some almonds? Instead of a sugary energy drink, try a glass of orange juice or low-fat milk.

We all occasionally experience hunger pains in between meals. So taking a bit of time and preparing some raw vegetables like carrot or celery sticks in advance – or having a few raw almonds available – can deal with the urge to snack.

When you’re thinking about what to fix for lunch or dinner, try adding in some beans or lentils. They fill you up, they don’t cost much, and their tasty inclusion packs a solid nutritional punch. They also can replace high-fat meats. The same is true of salads. Many salads come today in pre-washed and pre-packaged ready-to-eat bags. Tear open a bag and enjoy – you don’t have to buy the high-priced versions to get good nutrition.

Try your hand at gardening

As spring approaches, think about planting your own vegetables. There are many community gardens in our region, and they often have people who can help. It’s a great family activity and the fresh vegetables help in many ways.

It takes effort – and especially time – to change, but it’s worth it! Start small today and reap the payoff of eating well!

A board-certified family physician, Dr. Curtis Thill has practiced medicine in the Crawford County region for more than 30 years.

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