Get News Straight to Your Inbox

Tag Archives: healthy

Ready, Set, Back to School!

As we approach the end of August, many parents are preparing for another school year for their children. The beginning of school is a perfect time to set the stage for the upcoming year and to create new healthy habits for the entire family. Below are simple tips to get you going on the right foot.

Start the day off right.
Eating breakfast as a family is a perfect time to bond and spend quality time together while also preparing a healthy breakfast. Eggs with whole grain toast, fruit and yogurt, or whole grain unsweetened cereal with milk and berries are several great choices. Beginning the day with a meal consisting of protein and fiber, a winning combination of nutrients, will help the entire family feel satisfied until lunch.

Nix the added sugar.
The American Heart Association suggests that children and teens ages 2-18 limit added sugar to no more than 6 teaspoons (or approximately 25 grams) per day. Kids who eat foods high in added sugars tend to eat fewer healthy foods. Added sugar provides no nutritional benefits and is found in a wide range of food from cookies, ketchup, salad dressings, sugar sweetened cereals, smoothies, to sweetened yogurts. The major culprit of added sugar, however, is soda and sugary drinks including iced tea and fruit punch. Sugary drinks, often called “liquid calories,” provide no health benefits.

Swap juice for whole fruit.
Feed children whole fruit instead of juice. The fruit is rich in fiber and its high-water content helps keep the calories low. It’s easy to guzzle down too many calories from juice without even realizing it. A pint of orange juice, for example, contains around 225 calories. This is the equivalent to 2-3 cups of mixed berries. Most people wouldn’t think twice about drinking the pint of juice but few would eat three cups of berries in one sitting.

Pack a healthy snack.
If you are packing snacks, it’s a perfect opportunity to include at least one fruit and veggie. Smart snacks include fresh fruit, Greek yogurt, baby carrots with hummus, roasted edamame, and of course a bottle of water. Nuts or nut butter squeeze packs are also great choices if a school allows nuts; if not, they are a great go-to snack when kids get home.

Skip the white food (unless it’s cauliflower or white beans).
White bread including bagels, white rice, and white pasta are refined grains and are easy to overeat. Because they contain virtually no fiber, we don’t feel satisfied after eating them. Introducing kids to healthier alternatives including quinoa, whole grain pasta, and brown rice helps them get into the habit of enjoying these grains. No need to cut out starch entirely. Choosing the healthier ones is a far better alternative.

Health Fair October 5

 Join RCH for a health fair and a free meal on Thursday, October 5 from 4:30-7:00 pm. Ringgold County Hospital will be offering mini education sessions:
  • Antibiotic Stewardship
  • Blood Pressure: Know Your Numbers
  • COPD
  • Foot Care
  • A “Minnion” Ways to Move
  • New Patient Portal
  • Scamming: How to Protect Yourself
  • Stop the Bleed: Bystander Trauma Education
Other Activities Include:

Car Seat Safety Checks CPPC/Certified Child Passenger Safety Technicians

Dental Services Community Health Centers of Southern IA

Hearing Testing/Screenings Audiological Services, Inc. Dr. Michael Webb

Vision Screenings Family Vision Center Dr. Joel Weis

SHIIP Senior Insurance Jane Lawhead

Importance of Blood Donations LifeServe Blood Center

Reduce, Reuse, Recycle County Conservation Board

Difference Between Formula & Breastmilk WIC

Healthy Eating Iowa State University Extension and Outreach

Hand Massage HCI Care Services

Quitline Iowa Page Co. Public Health-Tobacco Prevention

 

Is your baby safe?

Bring your child, their car seat, and your vehicle for a free car seat safety check with a Certified Child Passenger Safety Technician. They will check for proper installation and ensure that your child fits properly in their seat. Safety Checks will be conducted in your vehicle by the South Senior Life Solutions entrance. Qualifying families will receive a free replacement car seat (while supplies last).

 

Healthy Heart Tips & Cholesterol Guide

Keep your heart beating strong by following these healthy heart tips!

Improve your blood pressure: Have your blood pressure checked frequently by your doctor and keep a record so you can identify and track changes.

Live Smoke Free: Smoking narrows your blood vessels which can increase your blood pressure.

Maintain a Healthy Weight: Being overweight makes your heart work harder causing high blood pressure.

Eat less sodium: Eat less than 2300 milligrams of sodium a day.

Be more active: Exercise can help lower your blood pressure and your weight. Aim for 20-30 minutes of moderate exercise each day.

Manage the stress in your life: You will always have some stress, but learn to control it.

Learn to relax: When you relax, your blood vessels relax too.

Take blood pressure medicine: If your doctor prescribes it, take it!

Know your numbers: Don’t let your numbers be a mystery. Know them and track them to keep up with your progress and so you can watch for any changes.

UNDERSTAND YOUR RESULTS

Total cholesterol
Best: less than 200
Borderline high: 200-239
High: 240 or higher

LDL (Bad) cholesterol
Best: less than 100
Near best: 100-129
Borderline high: 130-159
High: 160-189
Very high: 190 or higher

HDL (Good) cholesterol
Low: less than 40 for men,
less than 50 for women
Good: 40-59
Very good: 60 or higher

Triglycerides
Normal: less than 150
Borderline high: 150-199
High: 200-499
Very high: 500 or higher

 

Stay Safe During the Holidays!

Here at Ringgold County Hospital, we love our patients, but we don’t want to see you during the holidays because of an accident around your home. We hope you enjoy these basic safety tips to help keep your family healthy as we head into the new year.

Happy Holidays from RCH

Happy Holidays from RCH

Decorating safety

• Never use lighted candles near trees, boughs, curtains, or with any potentially flammable item.
• Small children may think that holiday plants look good enough to eat, but many plants may be poisonous or can cause severe stomach problems. Watch out for mistletoe, holly berries, Jerusalem cherry and amaryllis. Keep them out of reach.
• If you display a live Christmas tree, put it up away from fireplaces, radiators, and
other heat sources. Make sure the tree doesn’t block foot traffic or doorways. Keep it well watered to avoid the dry branches from catching fire from the heat of light bulbs.
• If you use an artificial tree, choose one that is tested and labeled as fire resistant.
Artificial trees with built-in electrical systems should have the Underwriters Laboratory (UL) label.
• Turn off all lights on trees and decorations when you go to bed or leave the house. Unplug extension cords when not in use.
• Avoid placing breakable tree ornaments or ones with small, detachable parts on lower branches where small children or pets can reach them.

Hosting and Food Safety

• When preparing a holiday meal for friends and family, be sure to wash hands, utensils, sink, and anything else that has come in contact with raw poultry.
• Never defrost food at room temperature. Thaw it in the refrigerator, in cold water, or in the microwave.
• Keep your knives sharp! Most knife injuries occur due to dull blades.
• Refrigerate or freeze leftovers in covered shallow containers within two hours after cooking. Date the leftovers for future use.
• The holiday season is one of the most stressful times of the year. You can’t avoid stress completely, but you can give yourself some relief. Take time to enjoy the season!