Good-for-You Cornbread

Try this healthier version of a classic comfort food and serve it up with chili or stew.

082514_cornbreadIngredients:

  • 1 cup cornmeal
  • 1 cup flour
  • ¼ cup sugar
  • 1 teaspoon baking powder
  • 1 cup low-fat (1 percent) buttermilk
  • 1 large egg
  • ¼ cup soft tub margarine
  • 1 teaspoon vegetable oil (to grease baking pan)

Directions:

  1. Preheat oven to 350° F.
  2. Mix together cornmeal, flour, sugar and baking powder.
  3. In another bowl, combine buttermilk and egg. Beat lightly.
  4. Slowly add buttermilk and egg mixture to dry ingredients.
  5. Add margarine and mix by hand or with mixer for 1 minute.
  6. Bake for 20-25 minutes in an 8×8-inch, greased baking dish. Cool. Cut into 10 squares.


Serves 10.
Nutrition facts (per serving): 178 calories, 6 g total fat, 1 g saturated fat, 22 mg cholesterol, 94 mg sodium, 1 g fiber, 4 g protein, 27 g carbohydrates, 132 mg potassium.

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Back to School Safety Tips

As a new school year begins, it’s important for parents and children to take steps to help ensure safe and enjoyable school days. Here are some age-appropriate safety tips you can share with your children as they head off to school.

Tips for grade-schoolers

082514_school1Know the walking route. It’s important that young children understand how to get to and from school safely. If your child walks to school, pair him or her with a walking buddy. Ask that your child stick to the same pre-determined route every day, so that in case of an emergency, you’ll know his or her whereabouts. Have your child practice looking both ways before crossing the street and remind him or her to not talk to strangers.

Understand the bus rules. If your child rides the bus to school, teach him or her about proper bus etiquette. Wake County has reduced the number of bus stops this year, so make sure to check your bus route to see if it has changed.

Play it safe. Playground injuries are the leading cause of injury to school children ages 5 to 14 and to children in childcare.* Inspect your local playground, making sure adequate precautions are taken to prevent and/or minimize falls. If an injury does occur, make sure to check the Rex Express Care wait times on your way to urgent care.

Tips for teens

082514_school2Prevent sports injuries. Sports injuries are common among active teens – but they don’t have to be. Encourage your teen to use the right equipment (shoes, protective gear, etc.) for his or her sport, to warm up before playing and to rest when tired. Also, remind your teen to drink plenty of water to avoid dehydration.

Lighten the load. Heavy backpacks place undo stress upon a teen’s back and shoulders, which can lead to pain, stiffness and poor posture. Help your teen lighten up by buying him or her a quality backpack with padding and wide shoulder straps. The backpack shouldn’t weigh more than 10% to 15% of your child’s body weight. If it does, remove unnecessary items. Your teen should also carry the backpack over both shoulders to evenly distribute the weight.

Tips for college students

082514_school3Be aware of your surroundings. College students, especially new freshmen, sometimes feel that they’re immune to crime simply because they are on a college campus. Unfortunately, crime can happen anywhere. Students should take the necessary precautions, such as traveling with a group and avoiding compromising situations to ensure their personal safety. Most colleges and universities provide security personnel who will escort students to evening classes or to other campus facilities at night.

Protect your possessions. Students should keep their belongings safe by locking dorm rooms and windows and never leaving backpacks, purses, laptops, cell phones, etc. unattended.

* Source: Safe Kids Worldwide, www.safekids.org.

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Kristie’s Rex Sprint Triathlon Experience


Post by Kristie, Rex Wellness Center of Garner Member

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Kristie on Race Day morning

My triathlon journey began two years ago when I attended my friend’s triathlon. I just went to support her, but when I left her event, I caught the “bug.” At the time, I was pregnant with my twin boys and I remember thinking, “just let me get these boys out and settled – I’m doing that!” After they were a year old, I thought I would start to prepare myself for the triathlon, but I knew I needed a pool and the gym fees discouraged me. So I just signed up for a half marathon instead. While this was fun and definitely a bucket list item, my heart still wanted to do a tri.

I ultimately joined Rex Wellness Center and began the road to the triathlon. I had NO idea what I was doing. I was already a runner so I felt the most comfortable with this portion. My bike purchase was only a few months earlier and had only logged greenway miles because of my fear of the road. I knew how to swim from childhood lessons, but somehow felt that meant nothing competitively. So I decided to spend the most of my time in the pool and on the bike.

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Kristie and her fellow Rex Tri trainees

Right around the time I began my membership, I started receiving the weekly newsletters from the wellness center. In one particular newsletter, I read that you could submit your name to potentially win triathlon training from a well-known triathlete!   My initial thought was I NEVER win anything, but I signed up anyway because I knew if I didn’t sign up I CERTAINLY wouldn’t win. Let me just say, when I got the email that I was one of the ones chosen, I just about exploded with excitement because now I KNEW that my goal could be achieved now. The best part was knowing who would be training me- the infamous Rodney Jenkins!

We met initially and he asked me if I had support at home because training for a tri would take commitment. With 3 kids at home and working full time at night, I knew I had my work cut out for me. I discussed this with my husband Jason and my parents, and they supported me fully. Rodney ran through all the things I needed, and I went out and got everything required for the tri.

I looked the part, now I had to train for the part. I soon met Theresa, last year’s Rodney-triathlon-protege and Angie, Rodney’s wife, and these two would help me a lot along my journey with their encouragement. We were all able to get some road miles in on the bike and I continued the swim journey on my own. I was introduced to Shannon Thomsen and he helped me tremendously on shifting gears and hill work. I was able to learn from him how to use the terrain to my advantage with the hills. His patience and confidence in me boosted my confidence level and I thank him for that.

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Swim portion of the Mock tri

The mock triathlon occurred one week before the Garner Triathlon and I am extremely grateful for this opportunity. We all went out and I got to experience how it might be on race day, and it taught me several things. First, I now knew it was possible because I completed it! Secondly, it taught me what it feels like to be in the pool with others that have varying skill levels. I got to feel what it was like to pass someone and have someone pass me. Lastly, I learned what a great supportive family there was in our own Rex family of triathletes. Everyone had wonderful things to say. While I felt slower than them, they all said I did a great job. No one ever made me feel like I was wasting their time. It was a great feeling.

On race day, the adrenaline was definitely pumping! I arrived at 5:45 and Shannon and Theresa helped me set up. Body marking was next. Afterwards, it became a waiting game. As I got in the water, it really sank in, and all I could say was here goes nothing!

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Kristie crosses the finish line faster than her goal time!

At this point I had to trust my training. I estimated that I could swim in 7 minutes and I did just that. The bike transition happened faster than I had anticipated, and because I had ridden the course a few times, I knew what to expect. The run transition was fast and the brick training helped me get on the road without feeling too tired. I actually ran my 2 miles faster than I had anticipated. I finished the whole thing in 1 hour and 12 minutes. I was shooting for 1 hour 15 minutes so I was very excited.

To anyone who wants to do this, you can do it! It is possible. After all, I am a mom of three young kids and a full time nurse who works nights. It is possible. You just have to believe in yourself and run your own race! I am signed up for the second and third part of the Rex Triathlon Series and hope to do an Olympic Distance Triathlon next year. It is my ultimate goal to do a 70.3 Half Ironman. Then maybe, just maybe take it even further. We will see! Thank you Rex Wellness Family for the opportunity and the support!

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Prevent Foodborne Illness

072514_foodborne4Picnics, grilling, camping — summer was made for dining outdoors. But outdoor cooking experiences can also present unique challenges for food safety. Don’t let foodborne illness ruin your summer fun. Follow these safety tips to ensure your summer cookouts go off without a hitch.

Wash your hands and all cooking surfaces and utensils. If you are going to be camping somewhere without safe water, bring your own water and soap. Do not assume fresh water from lakes or streams is safe just because it looks clear — always disinfect water first by bringing to a rolling boil for one minute (longer if camping at high altitudes). You can also use disposable wipes for washing hands and quick cleanup.

072514_foodborne2Keep perishable food cold. Pack meats and other frozen products directly into a cooler without thawing first to keep them cold longer for picnics and camping trips. Try to pack food that will be cooked later toward the bottom of the cooler. Use a separate cooler for beverages that will be opened more often. Pack coolers as full as possible to help keep items cold, and fill extra space with large blocks of ice or frozen gel packs. Keep coolers out of the sun and covered with a blanket or tarp if possible.

Marinate the right way. To ensure your food is safe, marinate only in a refrigerated environment. Poultry and cubed meat can be marinated for up to two days. Beef, pork, steaks and lamb can be marinated for up to five days. If you plan on using the marinade in cooked food, keep a portion separate from the raw meat to use later. If you do serve marinade you’ve used to marinate the raw meat, it should be boiled first to destroy bacteria.

If you do suspect food poisoning, don’t hesitate to to go to your nearest Rex Express Care for treatment.

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Make a Splash with Water-Based Exercise

072514_swimming1If you find that activities like running or biking put too much strain on your body, or if you’re ready for a change in routine, water-based exercise may be the answer you’re looking for. From water aerobics to hydrotherapy, aquatic activities have many positive health benefits for individuals of all ages and abilities.

As a low-impact physical activity, water-based exercise allows you to reap the aerobic benefits of high-impact physical exercise without the wear and tear on your body that traditional aerobic exercises may cause. Water-based physical therapy (hydrotherapy) can help individuals with chronic diseases, such as rheumatoid arthritis or osteoarthritis, improve the use of affected joints without aggravating symptoms.

072514_swimming3Individuals dealing with chronic pain conditions, such as fibromyalgia, may find that exercising in water relieves their anxiety about being active and may even relieve pain by increasing blood flow to the muscles. If you don’t suffer from chronic disease, but still cope with joint or muscle pain, you may also see health improvements when changing from a land-based to a water-based exercise program.

Water aerobics and other water activities can also be beneficial to your mental health. Swimming can improve your mood by reducing stress and aiding relaxation. Exercising in warm water may also help relieve symptoms of depression in people with fibromyalgia.

Make it a family affair

072514_swimming2Besides being beneficial to your physical and mental health, recreational water activities are fun for the entire family and can help you forge stronger family connections. From going to the beach to playing on the water slide at your community pool, there are a variety of ways to enjoy the water with your family. Just be sure to follow safety rules and keep a sharp eye on small children and non-swimmers.

Take the plunge

Whether you’re looking for a low-impact exercise, an easy way to relax or a fun activity that can be enjoyed by the entire family, jumping in the water may be just what you need.

Float the idea by your doctor

Talk to your doctor to determine if aquatic exercises or hydrotherapy may benefit you. All five of our Wellness Centers have indoor swimming pools available for members, and all wellness centers offer a variety of aqua group exercises classes. Check them out today!

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The Benefits of My UNC Chart

072514_amyaustellbioPost by Amy Austell, UNC Health Care patient and co-worker.

I have a drawer in my office that is full of medical records.  After visit summaries, test results…some from my doctor at UNC, others from specialists at Rex and still more from my PCP in Chapel Hill.  But you know what?  It’s a mess. And when I am at an appointment and my specialist at Rex asks about a test result or procedure that my PCP had ordered, that drawer in my office is no help at all.

Three months ago, I signed up for My UNC Chart and, boom, all the information swimming around in my drawer at home was now organized in one place.  If you aren’t familiar with My UNC Chart, it’s a secure online health care patient portal that is connected to UNC Health Care’s Epic@UNC medical record system.

072514_unc2If you are a patient a Rex, UNC Medical Center or UNC Physician’s group, you can quickly and easily sign up for My UNC Chart.  Then the Epic@UNC system populates your account with all the UNC Health Care medical records electronically on file for you: medical history, prescriptions and test results.  It also tracks current and past appointments, and allows you to message your doctor.  There’s even an app for your smartphone or iPad.

The first week I had my account, I received an email that said I had a message waiting for me in My UNC Chart.  I opened the My UNC Chart app on my iPad and saw a message from my doctor’s office asking me to fill out paperwork for my visit the following week.  I clicked on the link provided, and within 10 minutes answered all the medical history and pre-visit questions.

At work, I can receive a discount on my health care premium if I complete certain health behaviors and challenges.  One option is to have your doctor check your weight, blood pressure, cholesterol, etc., but in order to get the credit, the information has to be submitted in a format that proves it came from your doctor’s office.  Not a problem with My UNC Chart.  I just went to the site, opened up my test results and printed them.  The printout was formatted with the practice information and all the data I needed.

I recently had a question about a prescription.  Through My UNC Chart, I sent a message to my doctor asking my question, and I had my answer within two hours.  It saved me multiple phone calls and possibly a visit.  Just yesterday, I paid a doctor’s bill through the My UNC Chart app.  A couple of clicks and it was paid.

Simple, easy and organized.  That’s what I love about My UNC Chart.  Last month, I changed my medical home to a UNC Health Care practice because having all my records in My UNC Chart is that important to me.  What used to be hundreds of meaningless papers in a drawer is now an organized story of my health.

This weekend, I am cleaning out my medical record drawer.  I won’t miss it at all.

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Training for the 2014 Rex Sprint Triathlon in Garner

Post by Rodney Jenkins, a Group Exercise Instructor at the Rex Wellness Center of Garner. He is also a business teacher, a soccer coach and an athletic trainer with the Wake County Public School system.

708014_tri3It is hard to believe, but the Rex Sprint Triathlon in Garner is just a few days away! This year I was given the privilege of preparing Kristey Evans and Keshia Best to participate in their first sprint triathlon.

Kristey has a full time job and children but thanks to a supportive husband (thanks Jason), has made time for training. Keshia works late hours so our meetings have for the most part been by cell phone and e-mail. Proof positive that carving out time to train can be done in spite of work and family obligations! Last year’s winner, Theresa Pearce, easily met her goal to complete the inaugural Rex Sprint Triathlon and continues to compete. I have no doubt that Kristey and Keshia will also be successful.

708014_tri2One of the best things about Rex Wellness of Garner is that we have a very active group of triathletes. As was the case last year, I recruited a number of Rex Triathletes to work with our trainees and all agreed to return, including Theresa who has excelled from trainee to trainer. Theresa and Shannon Thomsen, a seasoned cyclist, have spent valuable time getting Kristey comfortable with cycling in vehicular traffic which is always a challenge for both experienced and novice cyclist.

For people training for their first triathlon, It has been my experience that concerns vary from one triathlete to another. If you come from a swimming background, your greatest concern might be with the cycling or run. If you come from a running background, you may be worried about the cycling and swimming. Regardless of your background, there is always a concern about endurance.

708014_tri4So how do we overcome these challenges? We train. As a triathlete, you are not simply training to swim 250 yards, ride a bike 10 miles or run 2 miles. You are training to ride a bike 10 miles after swimming 250 yards and training to run 2 miles after swimming and cycling.

Thus, we must brick train. Brick training is a training session in which you train on two disciplines during the same workout, one after the other with minimal to no interruption. Kristey and Keshia have been brick training for several weeks. On July 6, one week before the triathlon, we held a mock triathlon. Keshia could not attend but Kristey was able to participate. My wife Angie, Theresa, Keith Manning, Charlie and Carrie Frey all seasoned triathletes swam, cycled and ran the entire course with Kristey. She did great and in the minds of all of her trainers, she is ready.

On July 13, we will all be at Rex Wellness Center in Garner to cheer Kristey and Keshia on and I can’t wait!

From L to R: Charlie, Theresa, Carrie, Rodney, Kristey, Angie, and Keith.

From L to R: Charlie, Theresa, Carrie, Rodney, Kristey, Angie, and Keith.

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Appetite Awareness

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Post by Diane Danchi, R.D., L.D.N. Diane is a Registered Dietitian at Rex Wellness Center of Cary and Rex Wellness Center of Knightdale.

Summer is here and many are faced with a desire to lose some weight for summer styles. For so many people, this is a common life theme and success this time may not mean a permanent change in weight. The common approach is to start skipping meals or restricting and depriving of specific foods. Sometimes this restriction and deprivation feels empowering, but it often leads to some kind of rebound eating or a full blown binge. Some may believe that they cannot lose weight unless they are totally miserable, which in turn is not sustainable.

063014_hunger2Learning how to key into your body’s true hunger and satiety is a balanced and effective approach which is helpful in weight management. We are trained from the time we are small children to ignore hunger and satiety signals, “eating for the kids in China,” being members of the “clean plate” club, being taught to never “waste” food regardless of the impact it has on our own “waist!” A new perspective on hunger and satiety could revamp your relationship with food and get your weight moving down

There is great beauty and pleasure in eating when we are truly hungry. It means we have burned off all the fuel from the previous meal, our palate / taste buds are rejuvenated and ready to enjoy food, and it is the time food will taste best, giving us the most pleasure for the calories spent. This is the purpose of the Hunger Scale, a tool to call us back to eating when hungry and stopping when satisfied (never “full” or uncomfortable). Eat at “3” when your stomach is growling; stop at “7” when satisfied.

With the Hunger Scale as a guide, train yourself to eat regular meals and snacks at regular times. A meal should last at least 20 minutes (so your appetite control center has time to get the “we have fuel” message). If you eat faster, you will still be hungry after you eat the right amount of food and head for seconds. At the end of the meal you should be satisfied and always COMFORTABLE. Never eat to discomfort. That meal should get you 4-5 hours, then you are hungry for the next meal or snack.

063014_hunger3With the availability of food in our culture, we are constantly exposed to challenging food cues. Recognizing these cues and effective ways to deal with them can help greatly with weight management. Most of the time we should eat when hungry and stop when satisfied. If you see an advertisement, smell something cooking, are offered something with pressure, are with other people, get stressed, bored, angry or feel lonely, you might want to eat even though you aren’t hungry at all. “Is my stomach growling?” is the question to ask before grabbing that fork. If you are not hungry, learn to skip the eating event and wait until true hunger presents. Plan ahead to focus on something else like taking a walk, striking up a conversation with someone, playing an instrument, cleaning a closet, calling a friend, or planning your next vacation!

Experienced dieters will often create a list of foods to avoid when “dieting.” This eventually results in feelings of deprivation with a rebound binge-eating event, accompanied by guilt and frustration. Rather than restrict food, listen to your body. If the craving is strong, honor it in the smallest portion you can without guilt, then move on. This is a life strategy and is sustainable.

A couple more tools to help management appetite are fiber and water from whole grains, fruits, veggies. They both fill you up with no calories, and a high fiber meal takes longer to digest. Dehydration can make you think you are hungry when what you really need is fluid, so intentionally hydrating wards off “fuzzy hunger.”

There are lots of ways to honor yourself and manage weight through understanding your appetite, so use it to your advantage and don’t let your appetite be the saboteur of your health and weight management.

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Keep Bugs at Bay

If the warm temperatures and sunshine beckon you outdoors this summer, don’t let biting bugs drive you back inside. Wearing insect repellent is one way to help protect you and your loved ones from the bite of pesky — and sometimes dangerous — bugs.

Why repellent?

062414_bugtbite1Some mosquitoes and ticks transmit viruses or bacteria that may cause diseases like Lyme disease, West Nile virus and St. Louis encephalitis when they bite you. In addition to wearing long sleeves and long pants and avoiding bug-friendly habitats like tall grass and standing water, applying insect repellent to skin can keep bugs from landing on you. To choose the best repellent for you, consider the insects you’ll be exposed to, the length of protection you need and the active ingredient. The higher the concentration of the active ingredient, the longer the protection.

Active ingredients

The most common and effective active ingredient is DEET. An EPA data review in 1998 confirmed that when users follow product label instructions, DEET poses no health concerns to humans. Many products promise protection of about two and a half hours, depending on concentration. Experts suggest that a concentration higher than 30 percent offers no additional protection.

062414_bugtbite3Other EPA-approved active ingredients include picaridin and several plant-based oils. Picaridin may be as effective as DEET according to recent studies, but there is no data showing long-term safety results. Further research is needed to understand how well the active ingredient repels ticks, as well. Plant-based insect repellents are made from the essential oils of citronella, cedar, eucalyptus and soybeans, with oil of lemon eucalyptus being the most effective. These products may offer protection for up to two hours. There are also citronella-scented candles that you can put outside of your home to make sitting outdoors more enjoyable.

062414_bugtbite2Application safety

  • Always read the product label and follow the directions.
  • Use just enough to cover exposed skin. Do not apply under clothing.
  • Avoid applying on or near eyes, mouth, ears and open sores.
  • Do not spray directly to face or in an enclosed area.
  • Wash skin and clothing with soap and water once you return indoors.

If you do get a bug bite that needs to be treated, Rex Express Care Centers are the perfect place to go. Check out our list of locations to find the nearest Rex Express Care to your home.

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Recipe: Fruit Pizza

Are you a pizza lover? Add more fresh fruit to your day with this fruit-inspired dessert pizza.

Number of servings: 12

062414_fruitpizzaIngredients

  • ½ cup margarine
  • ½ cup sugar
  • 1 teaspoon vanilla extract
  • 1 egg (large)
  • 1 teaspoon vanilla extract
  • 2 cups flour
  • 2 teaspoons baking powder
  • 8 ounces cream cheese, nonfat or light
  • ½ cup sugar
  • 1 cup strawberries, sliced (or kiwi, bananas, pears, peaches or blueberries)

Directions

  1. Preheat oven to 375° F.
  2. To make the crust: Cream margarine, sugar, vanilla and egg until light and fluffy.
  3. Add flour and baking powder, mixing well.
  4. Spread mixture about 1/8-inch thick on a pizza pan, baking sheet, or 9-inch by 13-inch pan.
  5. Bake for 10 to 12 minutes or until lightly browned. Cool.
  6. Mix together cream cheese and sugar. Spread on cooled cookie crust.
  7. Arrange fruit on top of pizza. Refrigerate until serving time.

Serves 12. Per serving: 240 calories, 8 g fat, 15 mg cholesterol, 310 mg sodium, 36 g total carbohydrate, 1 g fiber, 19 g sugar, 6 g protein, 8 percent vitamin A, 15 percent vitamin C, 10 percent calcium, 6 percent iron.

recipefinder.nal.usda.gov

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