Browse Category: Wellness

Snack blog pic

The Art of Snacking Smart

So, you made healthy food choices for breakfast and lunch. Good for you! But now it is 3 p.m., lunch is a distant memory, and your stomach will not stop growling. The vending machine outside of your office is calling to you again–that familiar, siren song–but you know the vending machine snacks are not the most healthy, or nutritious. You are helpless to resist the appeal (and convenience) of the quick, not-so-good-for-you snack. Right? Not so fast…

PCRMC Registered/Licensed Dietitians, Cheryl Abrams and Courtney Heine, share some of the following ideas to help you stay on-track with your healthy eating plan:

  • Plan ahead. Keep a variety of nutritious, ready-to-eat options at your desk, such as fruits, pre-cut veggies, granola bars, and nuts and seeds.
  • Don’t skip meals. Skipping meals or eating a carbohydrate-heavy diet can contribute to cravings and overeating later in the day.
  • Eat small, frequent meals throughout the day. Eating 6 small meals during the day and balancing your carbohydrate and protein intake can help with satiety.
  • Get up and move. Don’t eat unless you are truly hungry. Moving around can help combat cravings caused from boredom, fatigue or stress.
  • Watch portions. A snack is supposed to be around 200 calories, for example 1/4 cup dried blueberries and 12 pistachios. Pre-portioned servings will help you from overeating.

Abrams and Heine also suggest snacking-smart on protein smoothies, yogurt parfaits, cheese cubes and whole-wheat crackers. The key to success is preparation. Take that vending machine!

For more healthy snacking ideas, please visit

Colon Cancer

Dress in Blue for Colon Cancer Awareness!

National Dress in Blue Day will be celebrated tomorrow, Friday, March 1. The Colon Cancer Alliance started Dress in Blue Day in 2009 to bring awareness about colon cancer prevention and to celebrate those affected by the disease.

Colorectal cancer is the second leading cancer killer in the United States, but through regular screenings it is one of the most preventable. If you are 50 or older, talk to your doctor about screening options. When colorectal cancer is detected early, the chance of survival is very good.

“Some people assume that without a family history of colorectal cancer, they don’t need to get screened, but this is not true; only 10 or 20 percent of those with colorectal cancer have relatives who had the disease. People with a confirmed history, though, should talk to their doctor about getting screened before they turn 50,” says Tina Warnol, RN, manager of the PCRMC Endoscopy Department.

Warnol says that colon cancer can affect all ages, so recognize the following warning signs:

  • Blood in or on the stool; a change in bowel habits; or stools that are narrower than usual
  • General stomach discomfort or frequent gas pains
  • Weight loss that occurs despite no change in daily habits or diet
  • Chronic fatigue

If you have any of these symptoms, please discuss them with your doctor immediately.



PCRMC Employee Pharmacy

Take Care of Your Feet

Healthcare and many other professions, such as teaching, food service, retail, construction, cosmetology and factory work often require workers to stand on their feet for numerous hours at a time. What can you do to protect your feet and pamper sore calf muscles after a long day of standing and walking?

PCRMC Podiatrist Christopher Johnson, DPM, recommends the following tips to alleviate minor aches and pains and make sure your feet are getting the attention they deserve:

  • Your feet and muscles become fatigued when you stand all day, and this can cause them to hurt. Make sure you invest in a good, supportive shoe that provides comfort, stability, cushioning, shock absorption and arch support. There are many high-quality athletic shoes on the market, like Asics and New Balance, which are designed to help protect feet and ankles.
  • Stay well hydrated by drinking water throughout the day and take a few minutes to stretch your muscles when you can.
  • Powerstep orthotic shoe insoles are the best over-the-counter orthotic available. Powerstep orthotics provide an extra layer of cushioning, arch and heel support to help alleviate pain caused by many common foot conditions. PCRMC employees can invest in a pair of Powerstep orthotics at the PCRMC Employee Pharmacy. You can also purchase them at Key Sport Shop in Rolla or online at
Happy Handwashing

Wash Your Hands to Stay Healthy

If you have heard it once, you have heard it a thousand times: Wash your hands! Washing your hands is an easy and effective way to avoid getting sick and spreading germs–year round. Stay healthy and remember the following tips when lathering up:

  • Wet your hands under clean, running water and apply soap.
  • Lather your hands with the soap and make sure to include the backs of your hands, between your fingers and under your nails.
  • Scrub for at least 20 seconds. How long is 20 seconds? Sing the “Happy Birthday” song twice from beginning to end.
  • Rinse your hands and use a clean towel or air dry.

Want to make sure your kids are spending enough time washing their hands? Make it fun! The Centers for Disease Control and Prevention has a podcast where kids (of all ages) can sing along and learn the importance of washing their hands.

Visit to enjoy the “Happy Handwashing Song.”


PCRMC Recognizes American Heart Month this February!

Heart disease is the leading cause of death for both men and women in the United States. Approximately 610,000 Americans die each year from heart disease–that’s a staggering 1 in 4 deaths.

Certain lifestyle choices and medical conditions can put you or someone you love at a greater risk of developing heart disease, which include the following:

  • High blood pressure
  • High LDL cholesterol
  • Smoking
  • Diabetes
  • Being overweight or obese
  • Poor diet
  • Physical inactivity
  • Excessive alcohol use

Know your risk factors and have a conversation with your primary care provider (PCP). He or she is equipped and knowledgeable in helping you set small, attainable goals towards better health.

If your goal is better heart health, then your PCP can help you establish the resources and tools to check/monitor your blood pressure at home, establish a healthy eating plan, and give you options for starting an exercise program.

You are your own best health advocate! Schedule an appointment with your PCP today to have an open conversation about your health and wellness goals. If you currently do not have a PCP, now is the time to find the right one for you. Customer care representatives are available at the PCRMC Contact Center to answer your questions about establishing care at 573-364-9000.