Women's Healthy Weight Day

Donuts, pizza, and ice cream, oh my! While these are tasty indulgences, eating these nutrient-lacking foods too often may bloat your thighs. Today, on Women’s Healthy Weight Day, in the middle of Healthy Weight Week, we will discover some ways to maintain a healthy weight without feeling like you are depriving yourself of comfort food completely.

Maintaining a healthy weight is a key component of disease prevention and overall health. According to the U.S. Department of Health and Human Services’ National Heart, Lung, and Blood Institute, maintaining a healthy weight hinges mainly on exercise and a healthy diet.

Physical activity is important in a healthy lifestyle. The Centers for Disease Control and Prevention (CDC) suggest exercising for 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity activity, or an equivalent combination of the two each week to maintain a healthy weight. If traditional exercise, like running on a treadmill doesn’t jive with you, try “disguising” your exercise in the form of an activity you enjoy, like swimming, playing a sport, or even dancing.

A balanced diet will also aid in the preservation of a healthy weight.  The CDC recommends a healthy diet that emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; and stays within your daily calorie needs.

You may notice that donuts, pizza, and ice cream don’t exactly make the top of the “healthy foods” list. However, that doesn’t mean you have to give up your favorite comfort foods all together! The CDC concedes to the eating of these types of foods, but less often and in smaller portions. So, if you have your heart set on that candy bar, try opting for the bite sized version to satisfy your sweet tooth without going overboard.

Sources:

http://www.cdc.gov/healthyweight/healthy_eating/

http://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm

2016 Anti-Resolutions

We are all familiar with the tradition NYE resolutions: go to the gym, start saving money, drink less. But these resolutions are tired and are seldom followed. Only 8% of people will keep their new year resolution. In light of that, why not pick a less traditional one, and maybe give yourself a better chance at keeping your new life change! Brad Karsh gives some unusual suggestion he calls "anti-resolutions". Eat more, drink more, hit the gym less--can these really be helpful? Check out the article to learn about some anti-resolutions to consider!
http://bit.ly/1mCaJAD

-Written by Denise Lamphier

Shovel Safely

Snow—a lot of thick, heavy snow—has fallen, which means this Iowa winter finally has Iowa winter weather. Freshly fallen snow offers a pristine, blank canvas on which we can build pudgy snowmen, make sweet snow angels, have a neighborhood snowball fight, or even tattoo a field with snowmobile tracks. While playtime in the sparkling spread is enough to make most anyone smile, many of us become dismayed at the sight of the fluffy white stuff, as we are tasked with the dreaded chore of snow removal.

Snow removal is a necessary evil. If the driveway, sidewalks, or roadways are not properly scooped, scraped, or plowed, vehicles may become stuck and people could become injured. On the same train of thought, if snow removal is not done safely, injury can result. So, before the time comes for you to brave the bitter cold to make your driveway passable, please take these safe shoveling tips from the Snow & Ice Management Association into consideration.

1. Stay on top of the snow. Don’t wait until the storm is over to remove the snow; shovel your driveway and walkways every few inches to avoid snow and ice making your territory their temporary home.
2. When shoveling, wear layers of clothing that allow your sweat to evaporate. Layer breathable materials, like cotton or silk, that you can remove as you become uncomfortably warm.
3. Wear warm, waterproof boots with good traction to keep your feet from becoming cold or from slipping.
4. Stretch before you shovel. Shoveling is a workout, and stretching will warm up and loosen your muscles before “working out” in the cold. Stretching may also help prevent injury and fatigue (no unnecessary visits to the GRMC ER).
5. Whenever possible, push the snow off to the side, don’t lift it. This will help conserve your strength and energy, while putting less stress on your body, particularly your lower back.
6. Take frequent breaks and stay hydrated. As mentioned earlier, shoveling is a workout, so drink water as if you were working out in a gym or running long distance.
7. Pay attention to your surroundings. Focusing on the task at hand is important in preventing injuries, but pay attention to your surroundings, particularly while shoveling next to the road, as motorists may not have good traction due to the snow and ice.
8. Keep your cell phone close, that way in the event there is an emergency, you can seek help.

In the event of an injury, the GRMC emergency room is open 24 hours a day, seven days a week. If you are unable to get to the ER safely or cannot physically manage, call 9-1-1.

The Art of Gifting - to Yourself

It is the time of year when talk of gifts to give and receive abounds. You may be in the gifting mode yourself, with a list that falls to your knees of people you plan to buy or make gifts for.

But, take a closer look at your list – is your name on it? 

It should be – and it should be at the top of the list. The greatest gift you can give yourself is the gift of health. When you have the best health possible, you can best provide for all of those other people on your gift list. So, make out several of those gift tags to read “To: ME.”

Ideas for health to gifts to yourself:

·         Stock your kitchen with some of the foods from the Mediterranean diet, such as beans and lentils, fish and seafood high in heart and brain-healthy omega-3 fatty acids, poultry, whole grains, colorful fruits and vegetables, nuts, olive and grapeseed oils, seeds, vinegars, garlic, herbs and spices, eggs, yogurt, cheese, and milk.

·         Drink water.

·         Be active every day.

·         Get seven to eight hours of a good sleep each night.

·         Schedule an annual check-up.

·         Enjoy the company of others.

·         Write down three things that you are grateful for every day.

·         Spend 20 minutes a day in quiet reflections, meditation, or prayer.

What is one of the best things about gifting to yourself?  You don’t have to wrap it!

-Written by Elaine Hammes, MS, RDN, LD

Be the One

Grinnell Regional Medical Center conducts an Annual Fund Drive, which is an essential part of the patient experience. Gifts to the annual fund go toward various programs within the medical center and can be designated at the discretion of the donor. So far, 2015 has seen over $124,600 raised by 278 donors, and distributed to many different programs.

Contributions are used to purchase new medical equipment used in the diagnosis and treatment of patients; underwrite training for clinical staff; purchase bike helmets for all area third-graders; support the healthcare needs of the uninsured or underinsured; fund health services like Grinnell Regional Hospice, Grinnell Regional Home Care, Grinnell Regional Public Health, and Grinnell Regional Mental Health; offset the costs of programs like the Babies Room, the Loan Closet, and the Seniors Education Program. You can designate your gift to a specific service, department, or program at GRMC, or your donation can also be “unrestricted,” meaning it will be used for the greatest need at the time.

Lives have been dramatically impacted in a positive way because of the programs listed above. For instance, for the past 20 years GRMC has provided all area third-graders with a new fitted helmet to keep them safe. The program serves 12 schools and about 550 children. Each year, members of the GRMC staff and volunteers go to schools in six different counties to provide bike/wheel safety education and to provide each third-grader with a helmet.

The program was the brainchild of Phillip Brooks, MD, a GRMC retired radiologist, who cared for a child with a severe head injury that a helmet would have prevented. After the program started, a young girl from a town in the GRMC service area was wearing her helmet while riding a bike in front of her home.  A car came speeding over a hill. The car swerved to miss her, but her bike got caught by the left passenger mirror and she was dragged. She suffered from scrapes, abrasions, and a mild concussion. The hit that created a 3 ½ inch crack in her helmet would likely have caused brain damage if she had not been wearing the helmet. That young girl was wearing a helmet from GRMC. The girl’s mother said, “GRMC’s bike safety program is great. I know for a fact that it is making a difference. If it saved even one child from permanent damage, it’s paid itself off.”

Stories like the one above are not uncommon among the various programs at GRMC. Gifts to the annual fund allow the medical center to continue to raise the bar in quality and safety. You still have time to give a gift this year! To donate to GRMC, please go to http://www.grmc.us/donate or contact Jan Veach at 641-236-2946 or Heidi Ramaeker Pearson at 641-236-2961.

Thank you for supporting GRMC—your gift makes a difference!

GRMC Annual Report of Operations

Each year, GRMC releases a document that is a compilation of the financial report, donor list, and successes at GRMC. This document is known as the Annual Report of Operations. In 2014, GRMC enjoyed strong community support that enabled the medical center to experience significant successes. All advances were focused on providing better care to area residents. The top 10 list of achievements in 2014 included:

1. Opened the Manatt Family Urgent Care
2. Installed a new Computed Tomography Scanner
3. Installed a new daVinci XI robotic surgical unit
4. Added pulmonary rehabilitation services
5. Launched electronic web-based patient record system (patient portals)
6. Recruited a rheumatology specialist, a second ENT specialist, and two advanced care professionals
7. Earned recognition from Iowa Healthcare Collaborative with an award for quality
8. Expanded Mental Health Care
9. Opened the Paul W. Ahrens Fitness Center in the Postels Community Health Park
10. Dedicated the Marion A. Jones Patient Care Wing

Generous gifts bestowed upon GRMC combined with the total net revenue generated overall revenue of $45,125,435. However, the financial picture at GRMC continued the three-year trend of insufficient reimbursement from Medicare and Medicaid insurances and contractual agreements with private insurance. The total net expenses were $45,213,228; expenses exceeded revenues by $87,793, thus ending the year with a negative operating balance sheet. GRMC remains hopeful that this trend will be rectified by potential changes on the healthcare reimbursement horizon.

Find the complete financial report, list of donors, and successes in 2014 at http://www.grmc.us/donate/who-we-are/annual-report.

Professional Skills + Friendly Staff + Trust = Excellent home care

Your formula for Home Health Services

Grinnell Regional Home Care is the place to start when you need home care services. We have served Poweshiek County and the surrounding communities for over three decades and we have excellent patient-based quality scores to back up our program. According to the patient satisfaction scores, 95 percent of our patients would recommend Grinnell Regional Home Care for services, which is well above the national average. Plus, our scores published on The Home Care Compare by Medicare are well above any other surrounding home care agency. Check out Grinnell Regional Home Care at Home Health Compare.

Grinnell Regional Home Care is staffed by local nurses who have extensive training and experience in home care services. The average nursing experience at Grinnell Regional Home Care is about 15 years.  

Grinnell Regional Home Care nurses, along with physicians, offer skilled assessments and nursing care to help determine the best plan of care for individuals needing care in the home. Some of the nursing services offered include wound care, catheter care, medication management, and infusion therapy. The Grinnell Regional Home Care team also offers physical therapy, occupational therapy, social workers, home care aides, and homemaker services.  We are Medicare and Medicaid certified and accepts most insurances.

All the nurses, home care aides, and staff are hometown people who would love to care for you or your loved one. Home Health nurses offer a free evaluation visit to determine if someone is eligible for services. We can answer your questions, help guide you through the process, and work with you and your family to receive the services you need in the home.

The home care team is a high quality medical team that is driven to serve the needs of people in their home.  Grinnell Regional Home Care has dedicated, skilled staff that will try to help you or your loved one stay at home as long as possible. After all, there is no place like Grinnell Regional Home Care.

For a free assessment or information, call 641-236-2542 or email dwerner@grmc.us.