Monthly Archives: January 2015

10 Inspirational Quotes from Coach Kay Yow

Coach Kay Yow inspired many through her coaching and her battle with breast cancer.

Throughout the month of February, we’ll be celebrating the inspirational Coach Kay Yow and the 10th anniversary of Hoops 4 Hope.

Don’t miss this year’s Hoops 4 Hope game on February 22nd. The NCSU and Duke Women’s Basketball teams will take to the court for an exciting game while raising awareness and funds for the Kay Yow Cancer Fund.

Be sure to visit to get your tickets today!

10 Inspirational Quotes from Coach Kay Yow:

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Images courtesy Kay Yow Cancer Fund on Facebook

Want to win courtside tickets to the game?

We’re giving away courtside tickets to Hoops 4 Hope on Facebook!

Between January 26 and February 16 watch the Rex Healthcare Facebook page  for the Hoops 4 Hope posts. Just comment on the posts and you’ll be entered into the drawing. We’ll pick a winner on February 17.

Be sure to ‘like’ Rex Healthcare now so you don’t miss a post!

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Wellness Wednesday: Eating Right When You’re Short On Time

Grocery stoSandwichre convenience foods and drive-through fast foods are rarely the best nutritional choices for you and your family. Unfortunately, they’re often the go-to staples for families short on time.

But sacrificing good nutrition quickly takes its toll, making you and your loved ones feel tired and sluggish. On the other hand, people who eat well-rounded diets and are physically active tend to be healthier, feel happier and have more energy.

A little preparation can go a long way toward nutritional success:

Build a better breakfast: Give your body the fuel it needs to power through busy days. Whole-grain low-fat breakfast bars, yogurt or low-fat string cheese are nutritious, portable breakfast options.

Have some time the night before? Consider preparing hard-boiled eggs, cutting up fruit or making a veggie-packed crustless quiche that you can eat over several days (hint: frozen veggies in microwave steam packages save chopping and cooking time).

Pack lunch with a healthy punch: If you frequently brown bag your family’s lunch, try packing leftovers or half a turkey and avocado sandwich with an apple.

Eating out? Veggie wraps or soup with half a sandwich are good restaurant options. At fast food restaurants, order low-calorie, healthy selections, such as a grilled chicken sandwich (without the mayo or sauce). Many restaurants provide calorie counts on their menus to make choosing healthy options easier.

Slow down your supper: You can slow cook a healthy meal with very little effort or prep work. Some slow cooker models will even keep foods warm if the meal is done before you’re ready to eat.

If you find the time to cook, make a double recipe—freeze the rest for next week’s dinner or use the main protein in an entirely new way (think: extra grilled chicken tonight becomes the base for fajitas or tacos tomorrow).

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Got Heart?

CanesHeartWe’re teaming up with the Carolina Hurricanes  throughout February for Heart Health Awareness Month.

All month long we’ll have your chance to win prizes from the Carolina Hurricanes.

Just follow Rex Healthcare on Twitter or Instagram and share a picture that shows you’ve got heart.

Your picture should include a heart and the hashtag #GotHeart.


Each game night a winner will take home an autographed stick and be entered to win the Ultimate VIP Experience with the Canes, including tickets to an upcoming game and a special meet & greet with the players.

Be creative! Have fun! And show us your heart, Caniac Nation!

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Top 10 Reasons to Attend Hoops 4 Hope

hoops2015On February 22nd, Hoops 4 Hope will be celebrating their 10th anniversary of raising awareness and funds for the Kay Yow Cancer Fund.

Why should you attend this year’s Hoops 4 Hope game?

  1. To watch the NCSU and Duke Women’s Basketball teams go head to head in an exciting match-up on the court.
  2. For a chance to bid on an assortment of fun and unique items to benefit the Kay Yow Cancer Fund (100% of the proceeds are donated to the Fund).
  3. To honor Coach Kay Yow, and the estimated 220,000 women in the US who are diagnosed with breast cancer each year.
  4. Because everyone gets to wear pink – even the players!
  5. Because $5 from each ticket sold goes to The Kay Yow Cancer Fund. The Kay Yow Cancer Fund raises money for scientific research and related programs focused on women’s cancers.
  6. To find out which team will win this exhilarating rivalry match!
  7. For a fun way to spend time with family or friends, all while supporting a great cause.
  8. To make a difference and to help inspire all those who have been affected by breast cancer.
  9. Because you’re a survivor and you deserve to be celebrated! Hoops 4 Hope invites breast cancer survivors attending the game to be a part of a special halftime recognition ceremony.
  10. To show your support for women’s health.

Visit to get your tickets today!

Want to win courtside tickets to the game?

We’re giving away courtside tickets to Hoops 4 Hope on Facebook!

Between January 26 and February 16 watch the Rex Healthcare Facebook page  for the Hoops 4 Hope posts. Just comment on the posts and you’ll be entered into the drawing. We’ll pick a winner on February 17.

Be sure to ‘like’ Rex Healthcare now so you don’t miss a post!

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Garden Turkey Meatloaf


Give meatloaf a makeover with lean ground turkey and two cups of veggies!


For meatloaf:

  • 2 cups assorted vegetables, chopped — such as mushrooms, zucchini, red bell peppers or spinach
  • 12 ounces 99 percent lean ground turkey
  • ½ cup whole-wheat breadcrumbs (or substitute regular breadcrumbs)
  • ¼ cup fat-free evaporated milk
  • ¼ teaspoon ground black pepper
  • 2 tablespoons ketchup
  • 1 tablespoon fresh chives, rinsed, dried and chopped (or 1 teaspoon dried)
  • 1 tablespoon fresh parsley, rinsed, dried and chopped (or 1 teaspoon dried)
  • Nonstick cooking spray

For glaze:

  • 1 tablespoon ketchup
  • 1 tablespoon honey
  • 1 tablespoon Dijon mustard


  1. Preheat oven to 350º F.
  2. Steam or lightly sauté the assortment of vegetables.
  3. Combine the meatloaf ingredients in a large bowl. Mix well.
  4. Spray a loaf pan with cooking spray and spread meatloaf mixture evenly in the pan.
  5. Combine all ingredients for glaze in a bowl. Brush glaze on top of the meatloaf.
  6. Bake meatloaf in the oven for 45–50 minutes (to a minimum internal temperature of 165ºF).
  7. Let stand for 5 minutes before cutting into eight even slices.

Number of servings: 4 (serving size = 2 slices of meatloaf)

Nutrition facts (per serving): 180 calories, 2 g total fat, 0 g saturated fat, 34 mg cholesterol, 368 mg sodium, 2 g fiber, 25 g protein, 17 g carbohydrates, 406 mg potassium, 50 percent vitamin A, 154 percent vitamin C, 10 percent calcium, 15 percent iron.

 Recipe courtesy of the National Heart, Lung, and Blood Institute

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Wellness Wednesday: Quitting Sitting May Help Your Health

Sitting_488Do you spend most your day sitting, whether it’s at a desk, behind the wheel, on the couch … or all of the above? Even if you’re making the right moves for your health in other ways, you could be sabotaging your health just by sitting.

The odds of diabetes, heart disease and cancer go up when you’re sitting down for long periods, even if you maintain a healthy weight and don’t smoke. Research suggests that even those who get the recommended 30 minutes of exercise are at risk from long hours spent sitting down.*

The key is to break up long periods of sitting by moving your body at more frequent intervals throughout the day.

Stand up for your health – Try these tips to get up and move more:

  • Get up for a glass of water every couple of hours.
  • Watching TV? Stand up (or dance around!) during commercial breaks.
  • Set reminders to take a lap around your office building or neighborhood. Start your own walking group!
  • Desk job? Try sitting on an exercise ball to engage your core muscles, or consider a standing desk or treadmill desk.
  • Make a date for an after-dinner walk.
  • Go high tech! Try on a wearable health tracker, pedometer or fitness app to measure your steps.
  • Play active (motion-controlled) video games instead of passive (hand-controlled) games, or better yet, play tag or football outside.

* American College of Sports Medicine Exercise Sciences Reviews, “Science of Sedentary Behavior,” July 2010.

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It’s Time to Battle – “Got to Be NC” Competition Dining Series

RyanConklinRyan Conklin is a Chef Manager for Culinary & Nutritional Services at Rex. His mission is to bring healthy, gourmet cuisine to the Rex community and  shed the label of “hospital food.”

Wow, what an honor it is to be included in this year’s Got to Be NC Competition Dining event.

It’s great that my team can be recognized on this grand stage, as we will be competing against other top chefs from the Triangle and beyond, stretching as far away as coastal North Carolina.

It’s rare for chefs in healthcare to get chosen to compete against restaurants, but it’s also a testimony to the very special culinary program that we have here at Rex.

Many people have been asking, ”What are you going to cook?” Well, because we will be using featured ingredients from North Carolina that are only revealed to us one hour before cooking, it’s kind of hard to plan a menu. But whatever it is, my team will be concentrating on what we do best, which is serving flavorful dishes that continue to raise the bar of “Hospital Food” as the world currently knows it.

We are not competing for just ourselves, but we are representing the many healthcare organizations across the country who have a deep commitment to serving restaurant quality food to their patients, co-workers, and guests.

Rex ChefsAs for now, my team is getting mentally prepared to battle Chef Trey Cleveland and his team from Top of The Hill Restaurant in Chapel Hill, NC on Tuesday January 20th.

I’m proud of the teammates that I’ve chosen, as both Chefs Steve Pexton and Collin Jennings have earned the right to cook on the Rex team, and prove to everyone that we are extremely passionate about how we do things. I will be relying strongly on both of their talent and expertise during the competition.

For more information about the series, watch the video below, and be sure to buy your tickets so you can experience the event (and the food) in person.

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Wellness Wednesday: Breathe Better, Feel Better


You can eat and exercise regularly for optimum health—but are you breathing for optimum health?

Here’s how to tell whether you breathe with the best of them.

Stand up and breathe deeply. As you inhale, does your belly go in or does it go out?

It should go out, breathing experts say, but many people expand only their chests, not their diaphragms (see “A belly breathing how-to”). That means they’re not breathing as deeply as they can.

Why bother about breathing?

Slow and controlled inhaling and exhaling can help you relax under tension or stress.

Anxiety and stress have been shown to lead to mood swings, sleep difficulties and concentration problems. And chronically high levels of the stress hormone cortisol can boost your blood pressure, speed your heart rate and weaken your immune system. Studies show that stress may also restrict blood flow to the heart, which is dangerous for people with coronary artery disease.

Breathe deeply, and you’ll feel more relaxed and mentally alert, say researchers. Deep breathing can be practiced nearly anywhere—in your car, on line at the grocery store or when your auto mechanic hands you a repair bill for $500. A proper breathing technique may even increase your exercise endurance and prevent “side stitches” during exercise.

The American Heart Association recommends that smokers trying to quit practice deep breathing when they feel the urge to light up. But if stress makes you reach for cookies or a cocktail instead, slow, deep breathing may squelch those destructive behaviors while lowering your heart rate and blood pressure.

A belly breathing how-to:

  • Lie on your back with your legs either outstretched or bent with feet flat on the floor.
  • Support your head with a pillow if desired and make sure you’re comfortable.
  • Place one hand on your abdomen and the other just above your hand on your torso.
  • Inhale through your nose and mentally count to four, expanding your belly as you fill it with air.
  • Exhale while counting to four and release all the air from your belly. Note the rise and fall of your hand on your abdomen.

When you have become adept at belly breathing while reclining, you can try it at different times throughout your day while you’re sitting or standing.

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Orange Couscous with Almonds, Raisins and Mint

CouscousTry something new with couscous!

This dish can be served on its own or with chicken, beef or sautéed vegetables.


  • 1¼ cups low-sodium chicken broth
  • 2 tablespoons raisins
  • 1 cup whole-wheat couscous
  • 1 tablespoon fresh mint, rinsed, dried and chopped (or 1 teaspoon dried)
  • 1 tablespoon unsalted sliced almonds, toasted
  • 1 medium orange, rinsed, for 1 tablespoon zest (use a grater to take a thin layer of skin off the orange)

Put your own spin on this recipe by experimenting with other healthy mix-ins like grapes.


  1. Combine chicken broth and raisins in a small saucepan. Bring to a boil over high heat.
  2. Add couscous, and return to a boil. Cover and remove from the heat.
  3. Let the saucepan stand for about 5 minutes, until the couscous has absorbed all of the broth.
  4. Meanwhile, toast almonds in a toaster oven on a foil-lined tray for about 5 minutes, or until golden brown.
  5. Remove the lid and fluff the couscous with a fork. Gently mix in the mint, almonds and orange zest. Serve immediately.

Number of servings: 4

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Surviving A Stroke: Every Moment Counts

StrokeAwareEach year there are more than 700,000 strokes in the United States.* A stroke occurs when blood flow to the brain is halted.

In the case of a stroke, every moment counts. Lack of blood causes brain cells to begin dying within minutes. Early recognition and treatment of a stroke is critical to minimize damage. Strokes are the leading cause of serious long-term disability.

Are you at risk? Take our free StrokeAware Risk Screening to find out.

Recognize the warning signs

Because early recognition of a stroke is essential to help save lives, it is important to know the signs that a stroke may be occurring:

  • Sudden numbness or weakness of the face, arm or leg (especially on one side of the body)
  • Sudden confusion, trouble speaking or understanding speech
  • Sudden trouble seeing in one or both eyes
  • Sudden trouble walking, dizziness, loss of balance or coordination
  • Sudden severe headache with no known cause

If you suspect a stroke, call 911 as soon as possible. Emergency teams are prepared to help those suffering from stroke.

Rehabilitation after a stroke: Damage from strokes can vary, causing mild to severe disabilities affecting multiple areas of the body. There are different therapy techniques to help stroke patients relearn skills.

Movement control and pain or difficulty with the senses: Strokes can cause a range of muscle or nerve impairments from muscle weakness to paralysis. Exercises with physical and occupational therapists can help strengthen and stretch muscles.

Language, memory and thinking: Often those who have suffered a stroke have difficulty forming coherent sentences, and need help learning to communicate effectively. There can also be challenges with memory and other thinking processes. Speech and language therapists can help stroke victims learn to communicate clearly again as well as improve memory.

Emotional health: Stroke can often have a noticeable effect on behavior or judgment. Stroke sufferers can experience feelings of anxiety, fear or depression, as well as frustration stemming from a slow and difficult recovery. Open communication with the health care team about emotional health problems is essential to any recovery plan. Help can come from professional sources such as doctors and counselors, as well as from family, friends and patient support groups.

* Source: National Institute of Neurological Disorders and Stroke,

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