High blood pressure: Your questions answered

Dr. Jeff Bulkley recommends an active lifestyle to help prevent high blood pressure.

Dr. Jeff Bulkley recommends an active lifestyle to help prevent high blood pressure. In this photo he and his family enjoy a scenic hike together.

Common questions related to high blood pressure are addressed in this guest blog post by Jeff Bulkley, DO. Dr. Bulkley is an Internal Medicine physician at Mosaic Medical’s Complex Care Center.

Q: What is high blood pressure?

Our arteries carry blood, rich in oxygen and nutrients, from the heart to other organs and parts of the body. The pressure on the inner walls of the body’s arteries is referred to as “blood pressure.”

An individual’s blood pressure is defined by two measurements, the systolic (measuring the pressure when the heart contracts) and the diastolic (measuring pressure between heart beats). Blood pressure is reported as the systolic pressure over diastolic pressure.

According to the American Heart Association and American College of Cardiology, “high blood pressure” is defined as a blood pressure measurement greater than 130/80.

Q: Are high blood pressure and hypertension the same thing?

Yes, hypertension is the medical term.

Q: What are the symptoms of high blood pressure?

High blood pressure is often called the “silent killer” as it doesn’t usually cause symptoms by itself. However, when a patient develops complications, symptoms can appear.

For example, if hypertension leads to heart failure–which is a common scenario–a patient can develop symptoms of shortness of breath, chest pain and swelling in the legs.

Q: Is this disease common?

Yes, it is estimated that over 45% of Americans over the age of 20 suffer from hypertension. And many of these people don’t know they even have it. It can run in families, or some people may have it with no family history of the disease. Hypertension occurs at higher rates in blacks, Asians and Hispanic Americans. And risk for the disease increases with age.

If left untreated, hypertension increases the strain on the heart and arteries, causing organ damage. Additionally, it increases the risk of heart failure, heart attack, stroke, kidney failure, vision problems and sexual dysfunction.

Other medical problems, such as diabetes and high cholesterol as well as tobacco use, can increase your risk for complications when combined with hypertension.

Q: How can I find out what my blood pressure level is?

You can find out what your blood pressure is by using a validated blood pressure cuff to measure it. Your doctor’s office or local pharmacy will have appropriate cuffs to take your measurement. It is important to check your blood pressure regularly. It can change and increase over time, depending on your environment and as you age.

Q: What can be done to prevent this disease?

The best way to prevent hypertension is to eat healthy and exercise regularly.

  • Follow a diet rich in plant-based foods, and eat plenty of vegetables, fruits, nuts and legumes.
  • Limit dark meats, simple sugars and processed foods.
  • Watch the amount of salt (sodium) that you consume, aim for less than 2000 mg of sodium daily.
  • Regular exercise is important. Aim for getting your heart rate up for at least 30 minutes on most days, at least 150 minutes per week.
Q: How can this disease be treated?

The best first step in treating hypertension is to adopt a healthy diet and incorporate regular exercise if you haven’t done so already. In addition, there are a number of relatively safe medications that can be taken regularly to get your blood pressure into a safer range. Remember, treating your high blood pressure with medication (if your doctor recommends it) can help prolong your life and prevent serious medical problems.

Q: Are my blood pressure medications safe to continue taking if I am at risk for or have COVID-19?

Yes! There have been multiple studies recently suggesting that ACE inhibitors and ARBs (2 common categories of blood pressure medications that were originally thought to be unsafe in patients infected with the novel coronavirus) are safe and do not impose additional risk to those with SARS-COV2, the novel coronavirus that causes COVID-19.

Q: Where can I find more information?

Please reach out to your healthcare provider if you have questions or concerns about high blood pressure. Some online resources you can visit include:



5k Training Plan to Celebrate the Start of Summer

Today’s guest blogger is Tina Bollman, Behavioral Health Coordinator at Mosaic Medical and Subject Matter Expert for the American Council on Exercise. Below, she reflects on the changes brought by COVID-19 and provides resources for starting a 5k training plan amid the pandemic. Make sure to speak with your healthcare provider before starting a new exercise routine. 

I taught my last indoor cycling class on Mar. 9. When I left the gym that day, I had no idea how much my life would change because of COVID-19. Schools, businesses and gyms were shuttered and events of every kind have been cancelled for the remainder of the year. One of those was Mosaic’s very own 2nd Annual Summer Solstice Shuffle. We know it was the right thing to do, but nevertheless, it was another big disappointment!

After an appropriate mourning period, I regrouped, rallied and thought hard about what is really important right now. For me, it is connection and movement. That’s why I wanted to develop a 5k training plan to honor the spirit of the Summer Solstice Shuffle. Getting active, right now and right where you are is one of the most powerful forms of self-care. We can do this, Together:Apart.

Starting a New Training Plan

Whenever I start on a new training plan, I try to break it down into manageable pieces. This helps me stay on track to meet my goals. I hope it will help you, too.

Step 1: Commit to a plan and talk to your healthcare provider.

Typically it takes about eight weeks of training to prepare for a new athletic event. This is the smart way, and it’s highly recommended. Fortunately, it’s also a very approachable plan. As a first step, pick a goal date for your run/walk and mark it on your calendar. Make sure you give yourself at least two full months to train.

Remember to talk to your healthcare provider before beginning any exercise program. Virtual visits are available with Mosaic providers for both new and existing patients. To make an appointment, call 541-383-3005.

Step 2: Day one of training. Start walking (or running, if that is your thing).

Don’t over-complicate this. Put on your shoes, go outside and walk. You might check the weather first, this is Central Oregon after all. You don’t have to set any speed records, and it should not feel intimidating in any way. Just see how far you go.

As with all other activities, maintaining physical distance while training is paramount. In some instances where physical distancing is not possible, it may be advisable to wear a mask. You can learn more about safe outdoor recreation on the Centers for Disease Control (CDC) website.

In addition to keeping a safe physical distance as you train, consider using an App to track your progress. This helps me to set my own personal goals and keeps me motivated as the miles add up. There are many good smart phone tracking apps available. A couple of my favorites are MapMyRun and MapMyWalk by Under Armour. These apps use your phone’s GPS to map your route and track your distance as you walk or run. They are free to download and you just need an email address to create your account.

Since Mar. 15, when it became apparent that some really strange and frightening things were happening globally, I’ve walked almost 140 miles. I knew I needed to do something for myself so I put on my shoes (and a warm coat, a beanie and gloves, it was only 20 degrees that day!) and I walked. I’ve walked some distance almost every day since. I have wandered through neighborhoods, along a river trail or took a drive to a fresh location. It has saved me physically and mentally when I needed some self-care and stress management – and I’m confident it will do the same for you!

Step 3: Set interim milestones to keep yourself on track.

Much like breaking down the training plan in steps, it’s smart to break down your distance into interim milestones. For example, if I started my training plan on May 23, I might set interim goals that look like this:

  • By June 6 – Walk/run 1 mile
  • By June 20 – Walk/run 1.7 miles
  • July 4 – Walk/run 2.4 miles
  • July 14 – Day of Personal Race – Walk/run full 5k (3.2 miles)

There are many websites that provide detailed training plans for 5k races. For example, Runner’s Blueprint has a Couch to 5k training plan that is geared toward beginning runners. The most important thing is to set goals that feel manageable and listen to your body as you train. If your plan becomes too intense, modify so that you can continue exercising healthfully.

I intentionally included June 20 as a sample milestone as that’s the Summer Solstice and inspiration for the Shuffle. If you are out and about training on that day, please send us pictures. We will share them on social media to celebrate our shared progress using the hashtag #Together:Apart.

Step 4: Mix in some cross training.

When training for a distance run/walk, it is important to build up your stabilizing muscles that keep you aligned as you move. Nike has an app called Nike Training Club that provides free workouts for all muscle groups and fitness levels. Mixing these into your routine (with the support of your doctor) will help you stay balanced and strong as you progress.

Step 5: Keep going. Race day!

Put your training to work and be ready to push yourself on your personal race day. Celebrate your achievement! We can meet the challenges of these times Together:Apart and encourage each other to finish strong.

I can confidently say from all my years as a fitness professional, it is never too late to start, or begin again when it comes to exercise. There will likely be some challenges along the way, but you can unlock a stronger physical body, enhanced mental resilience and boosted immune system by starting and sticking with your training plan.

I will be thinking about you all as I work through my plan, especially on June 20 as I walk in celebration of the Shuffle and the promise of sunny days ahead. If you’d like to make a gift in honor of this year’s Shuffle, click here.

Happy training!




Immunizations for Children: Important even during COVID-19

Mosaic Medical pediatrician Beau Gilmore, MD addresses the importance of maintaining childhood immunizations, even during COVID-19.

Dr. Beau Gilmore with his family outdoors

Pediatrician Dr. Beau Gilmore enjoys spending time enjoying scenic Oregon with his wife and daughter.

As a father, uncle, and pediatrician, I was incredibly concerned to read a report released last week that showed a sharp drop in routine childhood vaccinations. The report from the Centers for Disease Control and Prevention indicated that as many as 2.5 million fewer vaccine doses were ordered this spring. Worse yet, this likely underestimates the true impact, since that database only accounts for 50% of children in the United States. Therefore, this decline in immunizations for preventable, sometimes fatal diseases, could be much worse than the initial report indicates. Are we about to see outbreaks of meningitis, measles, and pertussis in our communities already struggling in the fog of COVID-19?

Immunizations save lives

Vaccines may be one of our greatest global health achievements in modern history. We have the ability to protect kids from 16 different diseases (including cancer!). According to the World Health Organization, we avoid at least 3 million deaths a year by preventing things like measles and diptheria. Vaccines are so important that we’re seeing an unprecedented race to develop a safe, durable, and effective vaccine for SARS-CoV-2. Despite all the controversy surrounding vaccines, it is clear they save lives and make us safer.

Vulnerability and protecting our families

But I get it too, you know? These are scary and uncertain times in a rapidly changing world filled with information and disinformation. As a parent, how do you safely navigate this pandemic not only for yourself, but for your family? Even the most mundane activities such as shopping for groceries or going to the park are approached more cautiously. As the current president of the American Academy of Pediatrics recently said, “The COVID-19 pandemic is giving all of us a real-time education in what vulnerability feels like.” It’s true. And it’s scary—especially if we have an infant at home. How can we know our doctor’s office, or any place, is safe?

Caring for kids continues during the pandemic

As someone who cares for kids every day, I think I have the best job in the world. I get to see toddlers start school, teenagers awkwardly move through puberty, and adults become new parents. It’s an amazing privilege but an even higher responsibility to make sure all of these people are kept healthy and safe. And this pandemic won’t stop us from doing everything we can to protect your family. Many offices are separating sick and well children, increasing sanitation and cleaning standards, and conducting telehealth visits. We recognize that while our lives have been changed by COVID-19, your life must still go on. That’s why we stayed open, answered your calls, and continued to provide advice and offer visits.

We are here for you

So let us partner with you, and we’ll walk through this crazy and uncertain time together. At Mosaic Medical, we never closed our doors. We have entirely separate locations for sick and well visits for our pediatric patients. We have more than adequate masks, gloves, gowns, and vaccines to protect you and your children. But it’s not just us. Every pediatric provider in this town wants to see your child and keep them safe. So please, call your provider today and schedule that visit you’ve been putting off—especially for children less than 2 years of age. We want to see you. We want to care for you. And most of all, we want to keep you healthy and safe.

To schedule an appointment with our Mosaic Pediatrics team call 541-383-3005.



National Nurses Month

May is National Nurses Month. Below, Mosaic’s Director of Nursing, Karen Steinbock, MBA, BSN, RN, reflects on the ways nurses show up for their communities and the value of maintaining togetherness.

Dear Nurses:

These past two months have felt about two minutes long and two years long at the same time. I’ve found it challenging to navigate such big changes while also being so physically separated from many of the friends and colleagues I lean on for support.

Even in this remote work structure, I’m reminded that something I’ve always found in nursing is a sense of togetherness. Of belonging. Of being a part of a special club entrusted with carrying on the long traditions of an honored profession. Also, there’s always been plenty of caffeine, humor and crazy stories to help keep us bonded. Traditions come in many forms!

In the midst of this pandemic, it would be possible to let Nurses Month pass by without recognition. I hope instead you’ll take a few minutes to reach out to another nurse colleague, or two, or ten, to recognize them and thank them for how they show up in this profession. Let’s keep the sense of belonging intact.

When I consider how you show up as nurses, I see you as caregivers, mentors, friends, experts, leaders, and teachers. I see you showing up with kindness, patience, persistence, empathy, and compassion. You have my deepest respect for the beautiful work you do in the world. Thank you for how you show up in our profession, and thank you for being a part of the global Nursing community.

I hope you and your families stay safe and healthy. Let’s create opportunities to share more humor and caffeine in the months ahead. Best to keep those traditions intact, too.

With Appreciation,



Health Insurance Help During COVID-19 Pandemic


MONDAY-FRIDAY 8 A.M. – 4:30 P.M.


Did you lose your job, healthcare benefits or have your hours reduced due to COVID-19? Are you wondering what to do about health insurance? Good news: Oregon Health Plan (OHP) only counts current monthly income, so apply now! If you don’t have steady income for April or May, you likely qualify for free health insurance and health services.

Mosaic Medical has a team of OHP enrollment assisters who are able to work with you over the phone to answer all of your insurance questions and submit your application. Please call Mosaic at 541-383-3005 and ask for help with OHP. If all of our team members are busy, please leave a message and we will contact you within one business day to provide assistance.

OHP applications will only count known income for the current month (April or May). A single tax filer can qualify with up to $1468 in pre-tax monthly income, with higher income limits for children and families. If you later return to work or start receiving unemployment, we will work with you to update your income information. We will also continue to work with you to verify your insurance eligibility within 30 days of receiving your first paycheck after returning to work.

Current OHP members may need to report a change in income if their hours have reduced. However, OHP will not be terminating members’ benefits during this crisis.

Insurance policies are changing every day in response to the COVID-19 pandemic. Please connect with our enrollment specialists at 541-647-2717 for answers all your health insurance questions during this challenging time. Hours of operation for the OHP enrollment hotline are: Monday – Friday 8 a.m. – 4:30 p.m.

OHP Enrollment Assistance through Mosaic Medical is always free and available to anyone in our community.

Learn more about Oregon Health Plan here.



Child Abuse Prevention: Stress-Reduction Strategies for Parents

Image of family enjoying time connectingGuest blog post for Child Abuse Prevention Month by Lindsey Overstreet, LCSW, MSW Behavioral Health Supervisor at Mosaic Medical with input from Betsy Mitchell, RN Supervisor with the Mosaic Pediatrics team.

April is National Child Abuse Prevention Month in the United States. As we move into this important month during the global impact of COVID-19, the goal of preventing child abuse feels even more important. The reality is that stress for parents or guardians is one of the biggest drivers for child abuse. And there is no shortage of stress for all of us these days.

We are dealing with school and daycare closures, plus changes to our jobs or loss of work creating financial worries. Many of us are facing difficulties meeting basic necessities. We are also confronting fears around the virus itself, and lack of our natural stress relief activities. I can speak as a parent trying to work from home while caring for young children and now also trying to serve as my child’s kindergarten “teacher”: I am overwhelmed and exhausted. So how can we, as parents and guardians who love our children and are also dealing with exceptional levels of stress, take steps to make sure the way we treat our kids is safe and nurturing?

Flip The Script

We can all probably agree that this period of time is hard. And yet how many of us might have just a month ago longed to have a week at home with our kids where we didn’t have to get them out the door to school or daycare? Instead of talking to our kids about how we are stuck at home, can we instead tell them just how happy we are to get more time with them? Children take their cues from safe adults in their life and if they hear you finding the good in this time at home, they will do the same!

Another way to flip the script with our children’s behavior is to remind ourselves (many times a day if needed) that they are not “doing this to you” by acting out. Instead they are dealing with the stress of their world changing right now too. Let them know you see they are having a hard time. Ask them what they need from you, and remind them what the rules are in your family.

Connect (Virtually!)

Yes, having this time to connect with our kids is great. Our kids also need to connect in some way with friends or family and you need to connect with other adults who help you feel better. We all need a village of support, even if we have to get that village of support through videos, calls, or texts for right now.

Keep Your Basic Routine

It might be tempting to let your kids stay up late or for everyone to eat whatever whenever. But we know that kids are comforted by routine, especially when so many parts of their lives are anything but routine right now. Get your children involved in building a loose structure for your days so they know what to expect. Be sure to make sleep a priority for everyone. Sleep exhaustion tends to bring out more challenging behaviors in our children and makes us less patient.

Ask for What You Need

We can’t be “on” at all times so be sure to speak up for what you need. Ask your partner or another adult in the house to help you get time outside or to read a book (that has nothing to do with COVID-19). If you don’t have another adult in the house and your children aren’t old enough to safely entertain themselves, make sure you do at least one thing each night after they go to bed that brings you joy. That might be dancing to your favorite song, doing some kickboxing videos in your living room, or doing art. If your kids are old enough, think about doing the thing you enjoy in front of them. This can be a way to help them see how important it is for everyone to have some joy and play to cope with stress.

Check Yourself

Are you constantly getting social media pings and news updates on your phone? Maybe now is a good time to check in with yourself and see how all these updates are impacting your mood. I know my frustration level rises quickly when I am trying to “check my phone” and my kids are vying for my attention. Changing the settings on my phone so I am not getting constant updates has helped me feel a lot less snappy with my own kids.

Know Your Audience

Our children are sponges, absorbing and picking up on all that is going on around them. And this is especially true in times of stress. So, if you need to have a conversation where you let off steam to your best friend or you and your partner or spouse are arguing, pay attention to who might be listening. Can the conversation wait until after they go to bed? Can you step into the bathroom and turn on the fan? Or can you go outside to protect your kids from overhearing things they don’t need to hear? If you do have an argument in front of your kids, be sure to make up in front of the kids too so they can be reassured that their family can work through difficulties.

Resources are available for you

If you are struggling with how to manage your anger towards your children or having thoughts of hurting your children, please know that there is professional help for you and your children. Mosaic Medical pediatric medical providers and behavioral health consultants can help you come up with a plan to manage your stress and keep your children safe. Call 541-383-3005 to get set up for a phone or video appointment.

You can also reach out to MountainStar Family Relief, who can provide support over the phone even while their centers are closed during COVID-19.

  • Bend & Redmond:  541-322-6820
  • Madras:  541-475-2537
  • Prineville:  541-416-0146

To help parents experiencing stress over COVID-19, the American Academy of Pediatrics has some suggestions and ideas: click here to read more.

If you are feeling unsafe with your partner or spouse, please contact Saving Grace at 541-389-7021 (24-hour helpline for domestic violence).

Children are especially vulnerable to abuse going unnoticed right now without teachers or daycare to notice and report. If you have concerns about a child experiencing abuse or neglect, please call 1-855-503-SAFE (7233).



Donating Masks to Mosaic Medical

Para información en español, presione aquí
Image of four Mosaic moms sewing masks to donate.

Mosaic Moms Making Masks: The first batch of home sewn masks was delivered to Mosaic Medical by our Director of Behavioral Services, Kimberly Swanson, PhD on behalf of her mother, Judy Anderson (upper left). Concerned about her daughter’s potential exposure to COVID-19, she had crafted 100 masks on her home sewing machine. This initial offering was soon followed by a batch of masks contributed by the mother of Ariel Monteau, RN, CNS, MSN and Clinical Educator at Mosaic. Ariel’s mom, K.C. Compton (upper right), also recruited her neighbor to sew masks, as did another employee’s mother. Bobbi McGinn (lower left; mother of Mosaic Communications Manager Bridget McGinn) and her neighbor Donna Morrison (lower right) of Scottsdale, AZ, recently mailed a package of masks to donate.

Are you interested in donating masks to Mosaic Medical? Please read the following FAQ for details on our donation process.

Why is Mosaic asking for mask donations?

In an effort to supplement Mosaic Medical’s supply of Personal Protective Equipment (PPE), we recently reached out to family and friends of our staff to let them know that we are now accepting donated masks. Our goal is to provide patients, non-frontline staff and community members with masks that they can use while in the clinic and in the community to help keep themselves and others safe. As word has spread that Mosaic is accepting homemade masks, the masks have continued to arrive, and we are very grateful.

Where can I drop off my donated masks?

Bend: Mosaic Medical Admin Offices, 600 SW Columbia Street, Suite 6150; Monday-Friday, 10 a.m.-2 p.m.

Redmond: Mosaic Medical Clinic, 1250 SW Veterans Way, Suite 120, Tuesdays and Thursdays, 8 a.m.-4 p.m.

Prineville: Mosaic Medical Clinic, 375 NW Beaver Street; Mondays, Wednesdays, Fridays, 10 a.m.-2 p.m.

Madras: Mosaic Medical Clinic, 850 SW 4th St, Ste. 101; Tuesdays, Wednesdays, Fridays, 12-2 p.m.

To view our clinics on a map, visit our clinic information webpage here.

In addition to Mosaic Medical, St. Charles is also accepting donated masks.

Does Mosaic want child masks as well as adult masks?

We are accepting all sizes of masks although adult sizes are preferred. Please be aware that it is not recommended for children under the age of two to wear masks.

What model of mask is preferred?

We are gratefully accepting all models of masks. If your masks include pipe cleaner or other types of wire to create a nose bridge, please keep the inserts separate as we will need to remove these to launder prior to distribution.

How should our mask donations be packaged?

We recommend placing your masks in a single bag to place in the donation bin, as we will be removing all masks from any packaging to launder and package individually prior to distribution.

Where will the donated masks be used?

We will do our best to ensure that donated masks remain in the clinic and community where they were gifted. However, we may need to distribute masks to clinics and community partners around Central Oregon if the need is greater than local supply. We hope everyone will understand that we are all in this together!

What other steps has Mosaic taken to conserve their supply of PPE?

We were recently asked by the Oregon Primary Care Association to contribute an article to their blog regarding our PPE conservation efforts. You can read it here.

Why are patients and staff asked to wear masks while at Mosaic clinics and offices?

The recommendation to wear a mask while in a Mosaic clinic or workspace stems from a desire to prevent transmission of COVID-19.  It is thought that as many as half of transmissions could be through asymptomatic carriers, meaning that we could feel 100% fine and not have a fever and still be shedding virus that could infect others. The purpose of wearing a fabric mask is to contain your own droplets from possibly infecting others, which can happen even if you feel perfectly healthy. They are NOT meant to protect you from being infected by other people. Wearing a mask and observing social distancing (keeping a minimum of six feet between individuals) helps to slow the spread of COVID-19.

What is the proper way to wear and care for my fabric mask?

Wash and dry fabric masks on the highest heat settings using commercially available detergent prior to wearing. Take care not to touch the face-covering portion, and use ear loops or ties to put the mask on and take it off. Remove mask for meals and drinks, or if it gets dirty, damaged or become hard to breathe through.

Do you have any other questions?

Please email donate@mosaicmedical.org and we will respond within 24 hours.

Thank you for donating masks to Mosaic Medical!

Mosaic Medical pide y acepta donaciones de mascarillas de tela

¿Le interesa donar mascarillas de tela?  Continúe leyendo…

¿Por qué pedimos donaciones ahora?

Con el propósito de conservar nuestro suministro de equipo médico de protección personal, recientemente nos comunicamos con las familias y los amigos de Mosaic Medica para pedir donaciones de mascarillas de tela.  El objetivo es poder dar a nuestros pacientes, nuestro personal sin contacto directo y miembros de la comunidad mascarillas de tela para usar dentro de nuestras clínicas y en la comunidad tanto como para protegerse a sí mismo como a los demás.  Con la difusión de las noticias de que Mosaic acepta mascarillas caseras, seguimos recibiendo mascarillas y estamos muy agradecidos.

¿Dónde puedo entregar las mascarillas de tela para donar?

Se pueden entregar las donaciones en las siguientes ubicaciones de Mosaic Medical.  ¡Gracias!

  • Bend: Oficina administrativa, 600 SW Columbia Street, sala 6150; de lunes a viernes; 10 a.m.-2 p.m.
  • Redmond: Clínica principal, 1250 SW Veterans Way, sala 120; los lunes y jueves; 8 a.m.-5 p.m.
  • Prineville: Clínica principal, 375 NW Beaver Street; los lunes, miércoles y viernes; 10 a.m.-2 p.m.
  • Madras: Clínica principal, 850 SW 4th Street, sala 101; los martes, miércoles y viernes; 12-2 p.m.

Para ver las ubicaciones en un mapa, haga click aquí.

St. Charles también acepta donaciones de mascarillas de tela.

¿Qué tipo de mascarilla acepta Mosaic Medical?

Las aceptamos de todo tamaño, pero de preferencia para adultos.  Se debe saber que las mascarillas no son apropiadas para niños menores de 2 años.

Aceptamos con agradecimiento mascarillas de cualquier modelo.  Si tienen alambre o limpiapipas para moldearse a la nariz, favor de dejarlos aparte de las mascarillas porque las vamos a lavar antes de distribuir.

¿Cómo se deben envolver las donaciones al entregar?

Todas en una sola bolsa es suficiente porque las lavamos antes de repartir.

¿Cómo debo usar y lavar mi mascarilla de tela?

Se deben lavar y secar las mascarillas en el nivel más caliente posible.  Trate de no tocar la mascarilla misma, sino usar las asas o cuerdas para poner y quitar la mascarilla.  Cámbiese la mascarilla si se ensucia, se rompe o si dificulta la respiración.

¿Tiene preguntas?

Mande un correo electrónico a donate@mosaicmedical.org y le contestaremos dentro de 24 horas.


Self-Care in the Time of COVID-19

What you CAN do to stay well

As we head into our third consecutive week of socially isolating, work disruptions and dire news coverage, you may notice the stress of this temporary “new normal” is starting to add up. It is easy to feel anxious and overwhelmed in this time of COVID-19.  However, there are many self-care activities we can do to maintain a sense of control and well-being.

Below are some wise recommendations from Mosaic Behavioral Health consultant, Keith Ingulli, PsyD. In addition, Mosaic Medical is continuing to provide care services to our patients. Both telephone and video appointments with our Behavioral Health Consultants are available.

Be intentional

Live according to your values. During desperate times, it is easy to behave in ways we regret (yelling at our spouse, coping with alcohol, etc.). This is a good time to think about the kind of person you want to be and what you truly value. Research shows that when we live according to our values, we experience heightened well-being. For instance, if you value being kind to others and then you ask someone how you can help them, then you are living according to that value.

Focus on what you can control. It can seem as if so much is out of our control right now: Will I lose my job? Will I get sick? Will I get a stimulus check? Focus on what you can control. You can take precautions to keep yourself healthy. These include washing your hands often, social distancing and supporting those in your family in doing the same things.

Maintain structure in your day. Children staying home from school or temporarily losing your job can throw a wrench into your routine. A lack of regular structure can increase emotional stress, for everyone. One of the most effective forms of self-care is creating a new structure for your days now. For instance, wake up and go to bed at the same time each day and eat regular healthy meals. Give your child(ren) tasks around snacks and general household duties. Reassure them that you are happy to have them home with you, even if you are feeling some frustrations yourself. Making a structured school or creative/play schedule will likely also be helpful for your young children. PBS has a great webpage for learning media that includes lesson plans for all grades: https://opb.pbslearningmedia.org/

Get moving and connect with nature

Exercise regularly. Exercise has been found to improve our mood and reduce stress. Although health clubs and State Parks are currently closed, there are still plentiful exercise opportunities. Whether you like to run, walk, strength train, or engage in yoga, there are ways to get active. Choose something that you can continue and that keeps you an appropriate distance from others. Virtual (video) workouts are all the rage these days and easily available. This is the time to exercise!

Spend some time in nature. Spending time in nature is a great form of self-care as it reduces stress and anxiety. Please keep in mind that choosing an area where you can maintain appropriate distance from others will be especially important at this time. Perhaps just having a seat outside on your front porch, and taking a few deep breaths, will help right now.

Connect wisely

Limit exposure to media. When things are changing so fast, it is common to attempt to cope by constantly viewing the latest news and checking commentary from social media. Unfortunately, this can actually increase your emotional distress. It’s very important to be mindful about your exposure to negative and concerning stories. Some find it helpful to limit media to once per day, although this will vary depending on the individual. A good suggestion is to enlist a buddy and help each other from obsessing over media. Look to reliable news sources such as the World Health Organization, Centers for Disease Control and the websites for state and federal governments.

Continue to connect with friends and family. Although our usual ways of connecting with loved ones have been limited due to necessary social distancing, it is vital you spend time with people you care about. We are social creatures and in a time like this we need to find creative forms of connection to maximize self-care. This is a good time to embrace phone calls and video calls.

There is no doubt we are living in an extraordinary time in history. It is impossible not to have upsetting, unsettling moments as the days go by and we are forced to change nearly every part of our normal lives. However, we can simplify our daily goals with a new list of priorities, self-care activities and reach out for help when needed. Most importantly: Remember, there will be a time when we will look back and tell stories of how we survived this historical crisis. Perhaps we will also say we were changed, forever, and for the better.

Keith Ingulli, PsyD, is a Behavioral Health Consultant at Mosaic Medical’s East Bend clinic. He specializes in helping patients manage anxiety, depression, stress, trauma, substance abuse, and chronic pain. He holds a Doctorate of Psychology from Pacific University and a Master of Science in Counseling from Lewis & Clark College.


Good Sleep and How to Get It

We all know that sleep is important for our health. Unfortunately, sleep can become elusive in times of stress, such as the current COVID-19 crisis. In honor of Sleep Awareness Month, Mosaic behavioral health consultant, Kelly Winter, MS, LMFT drafted this blog to help you get the shut eye you need, now more than ever.

In this article we tackle:

      • How much sleep you need
      • Physical and emotional benefits of sleep
      • Common ailments sleep deprivation puts you at risk for developing
      • Easy tips to improve the quality and quantity of your sleep
      • Other ways to get help
How much sleep you need

The Center for Disease Control and Prevention (CDC) recommends the following amounts of sleep:

Newborn 0-3 months 14-17 hours
Infant 4–12 months 12–16 hours per 24 hours (including naps)
Toddler 1–2 years 11–14 hours per 24 hours (including naps)
Preschool 3–5 years 10–13 hours per 24 hours (including naps)
School Age 6–12 years 9–12 hours per 24 hours
Teen 13–18 years 8–10 hours per 24 hours
Adult 18–60 years 7 or more hours per night
61–64 years 7–9 hours
65 years and older 7–8 hours
Physical and emotional benefits

When we sleep at night, we basically hibernate. Our bodies don’t need to expend energy moving, digesting, coordinating, strategizing, reacting, feeling, etc., and as a result, all of that energy turns inward. Therefore, our time sleeping is spent in four rejuvenating ways; resting, repairing, restoring and resetting.

  • Rest: Active bodily functions rest, therefore all energy goes to automatic processes only and the heart beats less to extend its life
  • Repair: Cell, injury and illness repair
  • Restore: Physical energy levels and proper hormone levels are restored
  • Reset: Bodily processes (e.g., muscle and tissue elasticity) are reset and cells rejuvenate and multiply
  • Rest: Mental activities that work while we are conscious enter a state of rest
  • Repair: Emotional damage both from our daily interactions and from long held wounds are repaired
  • Restore: Mental fatigue limits and distress tolerance are restored
  • Reset: Memory stores, mood levels and regulation capacities are reset
Common ailments associated with sleep deprivation

When we sleep for less than six hours (as 40% of Americans report), we are at higher risk for developing “lifestyle-related” conditions. Here are some common ones we see:

        • Type 2 Diabetes. In the deeper phases of sleep, the body produces hormones to regulate what we lost during the day. One of these hormones is insulin, which regulates blood sugar levels. Lack of enough insulin to regulate the blood sugar can lead to Type 2 diabetes.
        • Hypertension. Hypertension is related to elevated levels of cortisol and adrenaline. Without enough sleep, our body cannot regulate these hormones. If we have too much, our ability to handle stressors goes down and our risk of high blood pressure goes up.
        • Obesity. When we don’t wake refreshed, we rarely feel like exercising. Similarly, we tend to eat the most convenient foods in sight. These factors, combined with an imbalance of necessary hormones, can lead to obesity. Sleepfoundation.org has an excellent article on this topic if you’d like to learn more.
        • Depression/Anxiety. The brain is a soup of hormones which regulates our emotions, brain and body activities. Common ones include serotonin, dopamine, and melatonin, just to name a few. When not enough of these are produced or regulated, it throws off the brain’s chemical balance, resulting in depression or anxiety. Consequently, we find it difficult to cope with stress and lack motivation to change.
Improving sleep quantity and quality

Try some of the below tips to improve your sleep. Over time, you’ll likely notice improvement in your mental and physical health, too.

          1. Try to sleep and wake within an hour of the same times each night – even on your days off
          2. Cease electronic use the last 30 minutes before bed
          3. If you can’t get back to sleep within 20 minutes, get up and do something monotonous
          4. Avoid caffeine after noon
          5. Use your bed for sleeping and sex only
          6. Avoid clock watching – this gets your brain stressed about how much sleep you are losing
          7. Try exercise daily – even a 20 minute walk will help
          8. Keep the room dark and cool
          9. Try a weighted blanket, cooling pillow or mattress pad
          10. Establish a regular bedtime routine that includes some form of relaxation
Other ways to get help

If you need extra help, call 541-383-3005 to make an appointment with a Mosaic provider. As a result of COVID-19, many of our providers have gone digital, replacing in person visits with remote sessions. Let’s use these new tools of connection to help improve your sleep.


Media Release: Mosaic Medical Opening First Retail Pharmacy in Prineville Clinic

En español


Contact: Bridget McGinn, Communications Manager

Tel: 541.408.3327; Email: bridget.mcginn@mosaicmedical.org

New pharmacy will increase access and affordability of prescriptions in the region

Prineville, Oregon, Mar. 25, 2020 – Mosaic Medical, a nonprofit community health center, is opening a retail pharmacy on Mar. 30 in its Prineville Clinic at 375 SW Beaver Street. All Mosaic patients and members of the community are welcome to use the Mosaic Pharmacy.

“We are looking forward to helping to provide greater access to an important service in the Prineville community,” said Albert Noyes, PharmD, CDE, BC-ADM and Director of Pharmacy Services for Mosaic. “Being able to fill and receive prescriptions quickly and safely is especially important during a pandemic situation, and we are ready to serve.”

To help slow the spread of COVID-19, the Mosaic Pharmacy will offer curbside pickup of medications and mail delivery of some prescription medications. To learn more about these options please call 5431-323-3865.

Increasing access to pharmacy services in Crook County

Crook County is one of a handful of counties in the western region of the U.S. that have the lowest number of pharmacies per person. Increasing access to pharmacy services promotes the safe use of medications and can improve clinical outcomes for patients. The new Mosaic location will provide Prineville residents with the first centrally-located alternative for filling prescriptions in town.

Mosaic patients benefit from pharmacy location in clinic

Mosaic patients who already visit the Prineville Clinic will benefit from the addition of an on-site pharmacy. As the pharmacy will stay open for an hour after the clinic closes, patients will be able to fill their prescriptions before leaving the building. Because the pharmacy and clinic providers will be sharing the same space, they will be able to collaborate on patient needs more closely. Patients will benefit from better treatment and care plans as a result.

Community members benefit from cost-savings

In addition to increasing access and convenience, the Mosaic pharmacy will help community members who do not have insurance or who have high prescription copays. As a Community Health Center, Mosaic Medical is able to receive medications at lower prices and then pass the savings along to those in need. These discounts can make a significant difference for patients who require medications they otherwise could not afford. Mosaic patients are also able to access sliding scale prices based on their income level.

For community members who are under-employed or under-insured, Mosaic pharmacy will offer a prescription club for a $10 annual fee per household. Club members will pay just $4 for a month’s supply of more than 300 generic medications.

View our Mosaic Pharmacy FAQ here

About Mosaic Medical:

Mosaic Medical is a nonprofit community health center that serves all Central Oregonians, regardless of life circumstances. Through a network of 15 clinics, we offer integrated health services that address each patient’s medical, dental, behavioral health, nutrition and medication needs. Our care is never influenced by how much money our patients make, what language they speak or the status of their insurance coverage. Mosaic Medical provides quality care for all.


Comunicado de prensa: Mosaic Medical abre la primera farmacia minorista en la clínica de Prineville


Contacto: Bridget McGinn, Gerente de Comunicaciones

Tel: 541.408.3327; Correo electrónico: bridget.mcginn@mosaicmedical.org

La nueva farmacia aumentará el acceso y la asequibilidad de recetas en la región

Prineville, Oregón, 25 de marzo del 2020: Mosaic Medical, un centro de salud comunitario sin fines de lucro, abrirá una farmacia minorista el 30 de marzo en su clínica de Prineville en 375 SW Beaver Street. Todo paciente de Mosaic Medical tanto como miembros de la comunidad pueden ir a la farmacia Mosaic Pharmacy.

“Esperamos ayudar a proporcionar mayor acceso a un servicio importante en la comunidad de Prineville”, dijo Albert Noyes, PharmD, CDE, BC-ADM y Director de servicios farmacéuticos para Mosaic Medical. “Ser capaz de surtir y recibir recetas de manera rápida y segura es especialmente importante durante una situación de pandemia, y estamos listos para servir”.

Para ayudar a disminuir la propagación de COVID-19, la Mosaic Pharmacy ofrecerá la recolección de medicamentos desde su carro y la entrega por correo de algunos medicamentos recetados. Para obtener más información sobre estas opciones, llame al 5431-323-3865.

Aumento del acceso a los servicios de farmacia en el condado de Crook

El condado de Crook es uno de los pocos condados en la región occidental de los EE. UU. que tienen la menor cantidad de farmacias por persona. El aumento del acceso a los servicios de farmacia promueve el uso seguro de medicamentos y puede mejorar los resultados clínicos para los pacientes. La nueva farmacia de Mosaic Medical proporcionará a los residentes de Prineville la primera alternativa céntrica para surtir recetas en la ciudad.

Los pacientes de Mosaic Medical se beneficiarán de la ubicación de la farmacia en la clínica 

Los pacientes de Mosaic Medical que ya visitan la clínica de Prineville se beneficiarán de la adición de una farmacia en el mismo edificio. Como la farmacia permanecerá abierta por una hora después del cierre de la clínica, los pacientes podrán surtir sus recetas antes de irse. Debido a que los proveedores de farmacia y los de la clínica compartirán el mismo espacio, podrán colaborar más atentamente en las necesidades de los pacientes. Como resultado, los pacientes se beneficiarán de mejores planes de tratamiento y atención médica.

Los miembros de la comunidad se beneficiarán del ahorro de costos 

Además de aumentar el acceso y la conveniencia, la farmacia ayudará a los miembros de la comunidad que no tienen seguro médico o que tienen copagos altos por recetas. Como un centro de salud comunitario, Mosaic Medical puede obtener medicamentos a precios más bajos y luego pasar los ahorros a los necesitados. Estos descuentos pueden hacer una diferencia significativa para los pacientes que requieren medicamentos que de otro modo no podrían pagar. Los pacientes de Mosaic Medical también pueden recibir precios reducidos conforme al programa de descuentos según los ingresos económicos de la clínica.

Para los miembros de la comunidad que no tienen suficiente empleo o seguro médico, la Mosaic Pharmacy ofrecerá un club de recetas por una tarifa anual de $10 por hogar. Los miembros del club pagarán solo $4 por un suministro de un mes para más de 300 medicamentos genéricos.

Vea las preguntas frecuentes sobre la farmacia Mosaic Pharmacy aquí

Sobre Mosaic Medical:

Mosaic Medical es un centro de salud comunitario sin fines de lucro. Servimos a todos en Oregón Central, independiente de condiciones de vida. Mediante una red de 15 clínicas, brindamos servicios de salud integrados que abarcan las necesidades médicas, dentales, mentales y nutricionales de cada paciente y ayuda para medicamentos. Nuestro cuidado nunca está influido por cuánto dinero nuestros pacientes ganan, qué lengua hablan o su estado de cobertura de seguro médico. Mosaic Medical proporciona cuidado de calidad para todos.