The Rawlins County Health Center (RCHC) publishes a monthly newsletter with current information about our hospital, clinics, and community.
With Thanksgiving a week away and Christmas and New Year’s a month or so away, the holidays have officially arrived. Along with the holidays comes parties, pot-lucks, cold-weather colds, busy shopping malls, and traveling. With all of the commotion of the season and plates of cookies, it can be hard to stay healthy and motivated to make time to exercise and eat right. That’s why Rawlins County Health Center wants to get in ahead of time with some friendly tips on how to stay healthy the next two months.
Our medical center provides cardiac health services, diabetic services, laboratory services, and more. As much as we love treating our patients, we want to keep as many people as healthy as possible during the holidays. So as you’re hopping from family party to office party, keep these tips in mind.
Get in Some Exercise
This is no doubt one of the busiest times of the year, making it hard to fit in the recommended 30 mins of exercise a day. But if you want to avoid the holiday-15, make it point to at least do something every day that involves movement. Take the stairs at work, go for a walk during lunch, take your dog for a walk after work, do jumping-jacks before you get in the shower in the morning — every little bit of exercise can make a big difference at the end of the day.
Keep Eating Your Veggie
When traveling for the holidays or going to parties, healthy fruits and vegetables can be hard to come by. If you know that you’re going to a party that night, eat a satisfying salad for lunch. Toss in some tuna or chicken with avocado, peppers, broccoli, and something sweet like raisins or dried cranberries. For a filling side, grab a handful of almonds. If you’re looking for healthy snacks, try a bag of baby carrots and some hummus. Getting in at least some veggies throughout the day will give your body essential nutrients.
It’s easy to think that you can lose a few hours a night or two during the week because of an event, but this will quickly catch up with you. Too little sleep will eventually start affecting your immune system. With a weak immune system, when you are exposed to a virus, it will be harder for your body to fight it off.
Watch For Germs
This is especially important if you are traveling or spending time at other people’s homes. Watch out for door handles, faucets, and watch who you’re shaking hands with. If you happen to catch a cold, be sure to cover your mouth when you cough or sneeze, wash your hands frequently, and don’t feel guilty about having to stay home from an event. Staying home is better than infecting 10 other people.
Eat Before You Go
If you know you’re heading out to a party that will have a table full of fatty and sugary foods, try to get in a healthy meal before you leave. You can still have a little snack or dessert at the party, but you won’t feel like you have to fill up your plate with unhealthy treats.
Watch What You Drink
If you’re trying to watch your calories this season, keep an eye on what you’re drinking. Many alcoholic drinks are full of calories and then all of a sudden you’re well over your daily calorie budget. Beer, wine, and hard ciders are alcoholic drinks with the highest calories. Liquor like rum and gin are good options when mixed with tonic water or club soda.
Take a Multivitamin
If you truly are on the go and can’t manage to get in some vegetables, at least take a daily multivitamin. It’s a quick and easy way to give your body some nutrients to keep you out of the doctor’s office. Look for one with vitamin C, D, magnesium, zinc, and B-12. But keep in mind, a multivitamin shouldn’t be used as a substitute for healthy living.
The doctors and staff at Rawlins County Health Center want you to enjoy your holidays! But we also hope that we don’t see you at our medical center — no offense. If you are feeling ill or need urgent care, please visit us in Atwood on Grant Street. We take pride in giving our patients the best care year round.
Rawlins County Health Center and Centura Health, the largest health ecosystem in Colorado and western Kansas, along with Goodland Regional Medical Center announced that Ronald Robinson, MD, MPH, MBA has accepted a new combined position as Chief Executive Officer and Chief Medical Officer for both Rawlins County Health Center and Goodland Regional Medical Center effective December 17, 2018.
Dr. Robinson began his service with Centura Health as a practicing physician in 2003, and has served in multiple leadership roles including; medical director of surgical services, chief of staff, and CMO at Centura’s Avista Adventist Hospital in Louisville, CO. His education and experience have led him to a unique position for this very challenging and innovative role. Beyond his medical degree, Dr. Robinson also holds a Master of Public Health, and a Master of Business Administration. He is board certified in both anesthesiology and aerospace physiology and has served as a flight surgeon at NASA as well as a medical officer in the Air National Guard and the U.S. Navy, where he still serves as a Lieutenant Commander.
Click here for the full joint press release.
When diagnosed with diabetes, it can be a life-altering change. One of the biggest changes may be to your diet and how you think about food. However, with a proper plan and diet, and by eating healthily, you can begin to control symptoms and start to get your life back. At Rawlins County Health Center, our staff wants to ensure that you live your healthiest life.
The purpose of creating a nutrition plan to manage your diabetes is to help control your sugar intake. This will also help you manage your weight and other factors, such as heart disease and high blood pressure. Without the proper diet, there could be complications from the rise in blood glucose, including nerve, kidney, and heart damage. In order to prevent these from occurring, a healthy diet is a primary defense.
Healthy Foods For People With Diabetes
When you consume simple carbohydrates and starches, these break down into blood glucose. Avoid processed bread and instead focus on eating fruits, vegetables, beans, peas, lentils, and low-fat dairy products.
Foods High in Fiber
A benefit of fiber-rich foods is that they control how your body digests and slows the absorption of sugar. Include foods with insoluble like beans, whole wheat flour, broccoli, pears, chickpeas, and many other fruits and vegetables.
Heart Healthy Foods
Certain fish will help lower blood fats, known as triglycerides. Look for fish that are high in omega-3 fatty acids, such as salmon, cod, tuna, and halibut. Other heart-healthy foods include spinach, oatmeal, berries, nuts, tomatoes, and dark chocolate.
You want to include the healthy fats, or monounsaturated and polyunsaturated fats. These include foods like avocados, almonds, pecans, olives, and olive oil. However, be mindful of how much you consume of these foods, as they are often high in calories.
Tips For Eating Nutritiously
- Eat More Vegetables: When putting meals together, fill your place with appropriate amounts of certain foods. Fill one half of the plate with vegetables, such as spinach or broccoli. One-quarter of the plate should be filled with a low-fat protein like fish or pork. Finish the plate off with a whole grain.
- Carbohydrates: Carbohydrates have one of the biggest effects on blood glucose, so be sure to eat carbs at the same time each day, especially if you are taking medication or insulin.
- Exchange List Method: One method for finding healthy foods to eat is the exchange list. These lists include foods within certain categories, such as protein. The foods within the same category have similar effects on your blood glucose, so you can choose one food from each category.
- Glycemic Index: When choosing healthy foods to eat, some diabetics use this method to help. Essentially, this method lets you choose foods based on how they affect glucose levels. Talk with your doctor at Rawlins County Health Center to learn more about this strategy.
We understand that living with and managing diabetes can be frustrating and overwhelming, but we also know the importance of having a healthy diet and lifestyle. It may be a slow start to find a routine that works for you, but with the right help and guidance from the staff at our medical center, you will begin to feel healthy and positive.
Learn more about the diabetes treatment at our medical center and schedule an appointment today.
Rawlins Clinic seeks Local Photographers Photos
Rawlins Clinic – Atwood would like to feature local Rawlins County artists with pictures displayed throughout the clinic and front lobby areas. “There have been some recent studies showing the benefits of lower stress and reduced anxiety while waiting in an environment that featured artwork or other visual stimulus. Some items such as plants and aquariums present infection potential in a hospital setting. A good alternative to this is landscape or architecture-themed pictures. That is what we are going for with the photo contest; we hope to enhance our current waiting room and exam rooms to make patients experience more relaxing and enjoyable” said Jason Kearns, PA-C. Jenn Hurst, Clinic Operations Director stated, “The staff in the clinic are very excited about the photo contest. We have been wanting to do something in the clinic rooms since the remodel but were never sure what to do. Jason came up with this idea and we love it! The fact that there is research out there showing that this can benefit our patients is a bonus! We truly live in a beautiful place and I am looking forward to seeing the pictures people submit.”
A photo contest will be conducted, with community members getting the opportunity to vote on their favorite submitted photos. Photos can be of anything in the Rawlins County area, including scenery, events, buildings, etc. Pictures that were entered in the fair are also eligible. Some pictures will be a 20×30 acrylic print, so high-resolution print-quality will be desired. Photographers are asked to submit pictures of actual or original size to firstname.lastname@example.org by September 14th. Once photos are submitted, Rawlins County Health Center staff will vote on their top choices. The community will then be invited to help pick the top winners to get printed in October. If you have any questions regarding the photo contest, please contact Suzanna Koel at 785-626-3211 ext. 220 (email@example.com) or Jennifer Hurst at 785-626-3211 ext. 310 (firstname.lastname@example.org).
Area Hospitals Collaborate as Members of Centura Rural Health Network
To meet the needs of the people of Western Kansas, Goodland Regional Medical Center (GRMC), Logan County Health Services (LCHS), and Rawlins County Health Center (RCHC) are engaging in a formal, deliberate process for creating a future together as founding members of the Centura Rural Health Network. As the system of choice for the region, Centura Health has a management agreement with each of the three hospitals. Under the management agreement, each hospital maintains autonomy and local governance, but as a group, the network is collaborating to build a connected and enabling system committed to integrating care and enabling physicians, providers, and patients to flourish in healthy communities.
Each partner organization brings its own unique assets and strengths to the network. By combining these valuable local resources, the Centura Rural Health Network supports an enabling, connected system, making it possible to sustain and grow high performing health care service to ensure quality, achieve better outcomes, and promote health.
Through shared strategic direction, mission, and vision, the network is engaged in reducing costs, improving the care experience for the region, and helping people get well and stay well. Current activities underway include shared purchasing, expanding specialty care such as trauma, surgery, cardiology, pulmonary, ENT, and dermatology, improved technology, staff and community education programs, and implementing consistent, standardized best practices.
The Centura Rural Health Network is an enduring partnership focused on keeping care close to home to provide the citizens of Northwest Kansas with consistent, predictable value and compassionate, patient-centered healthcare for years to come.