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Archives for September 2021

Know Your Numbers!

September 8, 2021 by Kelly Devine Rickert

During the pandemic, we have seen people skip routine preventative healthcare appointments. The problem? So many health problems are not being caught on time and treated in a timely manner. Knowing your numbers (the lab test data you receive after blood work and being seen by your MD) can be life saving! (One of our very own employees… her husband PSA was checked during our spring health screening. His PSA was elevated, went to the doctor and was diagnosed with prostate cancer. He started and ended his treatments this summer. Early detection saves!).

Knowing your numbers is an important part of keeping you healthy. It can help you and your doctor know your risks and mark the progress you’re making toward a healthier you. To get a quick overview of numbers, look below.

(Check out this link here for preventative screening suggestions by age: https://www.columbianps.org/healthy-life-blog/guide-to-annual-health-screenings-by-age/)

Blood Pressure

Optimal—120/80 or lower
Prehypertension—120-139/80-89, (note: higher number equals more “pressure”)
High—140/90 or greater
Hypertension is the same thing as high blood pressure; you have it if your blood pressure is 140/90 or higher. If you have high blood pressure, you are at greater risk for developing heart disease and stroke.

If you get a higher than normal number for the first time, rest and relax a few minutes and take your blood pressure again. Sometimes the stress alone of being at the doc can make your heart work overtime.

Metabolic Panel
Glucose test: 100 mg/dL – diabetes marker and measure of insulin functioning, over 126 is type two diabetes

Cholesterol Panel

Total cholesterol: <200mg/dL – measure your combined LDL & HDL

LDL cholesterol: <100 mg/dL is optimal – your “bad” cholesterol

HDL cholesterol: >40-59 mg/dL (>60 considered protective against heart disease) – your “good” cholesterol
Triglyceride: <150 mg/dL – measures a different kind of fat in the blood
Cholesterol ratio: Divide HDL cholesterol into your total cholesterol. So, if your total cholesterol is 200mg/dL and your HDL cholesterol is 50 mg/dL, your cholesterol ratio is 4-to-1. According to the American Heart Association, the goal is to keep your cholesterol ratio under 5-to-1. The optimal ratio is 3.5-to-1. A higher ratio indicates a higher risk of heart disease; a lower ratio indicates a lower risk.


HbA1c/Glycosylated hemoglobin: normal <5.7%, pre diabetes 5.7-6.4%, 6.5% or higher means diabetes. This test measures your blood sugar over several weeks or months. If you have diabetes, your doctor will tell you how often you need a blood test to measure your levels. Ask for this test if you have a family history of diabetes.

Questions after your screening? Email me!

Kelly Devine Rickert, MS, RDN, CSSD, LDN

Moraine Valley Community College Wellness Coordinator

Filed Under: Health, Wellness Screening Tagged With: health, labs, numbers, prevention

Healthy Tailgating!

September 3, 2021 by Kelly Devine Rickert

Football season is upon us once again, and that means tailgating, concession stands, and football game get-togethers. Most often these activities come with high calorie, high fat foods and beverages that can sabotage healthy diets. Here are some tips on how to navigate the football season.

(Obviously for health and calorie reasons, it is best to eat before you go to a game, but realistically speaking, here are some tips if you are going to eat at the game or party!)

• If eating at a game:
Healthier options: small popcorn, pretzel with cheese.
High Calorie foods to limit: brats, sausages, fries, large nachos, nuts and high calorie alcoholic drinks
• If tailgating: You have some control over the food choices so try and pack some leaner meats such as chicken breasts, turkey or lean burgers, chili, and chicken sausages with low calorie/whole wheat buns.  You can add some lower calorie side items such as baked chips or Sun chips. Healthier side items could also include fruit or side salads. Experiment with healthier dips like this avocado bean dip!  Pair with pita or whole grain chips or crackers.
• If going out to a bar or restaurant: Look out for high fat fried appetizers. The lowest calorie apps tend to be grilled shrimp or brushetta.  For your main meal try and order a grilled chicken wrap or turkey club sandwich (minus the mayo!) and limit your fry intake. If pizza is being served, try and order veggie or cheese and blot the top of the pizza with a napkin to save some of the fat calories.

And finally, try and limit your alcohol/soda pop intake as these beverages are high in calories and can really add up. The best advice is to drink a cup or bottle of water in between alcoholic drinks to stay hydrated.

Go Bears!

Kelly Devine Rickert MS RDN LDN

Filed Under: Health, Recipes Tagged With: football, Recipe, tailgate

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