Recipe: Butternut Squash Alfredo

Craving pasta but tired of the usual staples? Here’s a new take on chicken alfredo using butternut squash noodles covered in a creamy, decadent sauce. Toss in some chicken and spinach and you’ve got a satisfying meal you’ll be telling your friends about:

Happy National Doctor’s Day

In 1933, Eudora Brown Almond, wife of Dr. Charles B. Almond, wanted to create a day to celebrate physicians like her husband. So, in Winder, Georgia on March 30, 1933, community members mailed greeting cards and placed flowers on graves of deceased doctors – marking the first observance of Doctor’s Day.

Years later, on February 21, 1991, President George H.W. Bush designated March 30 as National Doctor’s Day. This day is used to honor our nation’s physicians for their dedication and leadership.

We are beyond grateful for our team of doctors who have been providing care in some of healthcare’s hardest circumstances, while facing a pandemic, supply shortages and blood shortages. We encourage you to take a moment to thank your WRMC doctor today or the next time you see them. One small thank you can make a big difference.

Could you have High Blood Pressure?

Nearly half of American adults have high blood pressure and many don’t even know it, according to the American Heart Association. It seems harmless, especially if you don’t have any symptoms. But uncontrolled high blood pressure can lead to more serious health problems, like heart attack or stroke.

High blood pressure, also called hypertension, is when the force of blood flowing through your blood vessels is consistently too high. Blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. As explained by the Mayo Clinic, the more blood your heart pumps and the narrower your arteries, the higher your blood pressure.

Most people don’t have symptoms and are unaware they may have hypertension. However it’s easy to diagnose and there are several ways to control the condition to keep it from becoming more serious.

The most important step is knowing your numbers. Our team at Plymouth Primary Care Rural Health Clinic is here to take care of you. Schedule an appointment to get your blood pressure checked. If you do have high blood pressure, we’ll help you make a plan to better manage it.  Schedule an appointment by calling 252-793-4500 or requesting an appointment online.

As we recognize American Hearth Month this February, take some time to focus on your heart health. You can learn more at

Phlebotomists’ Recognition Week

Established in 2019 by the American Medical Technologists (AMT), Phlebotomists Recognition Week on February 14 – 18 recognizes and celebrates phlebotomists’ vital role in maintaining patient health and promoting lab efficiency and effectiveness.

A phlebotomist is a multi-skilled professional who draws blood from a patient for many different types of medical needs. Our WRMC phlebotomists provide an invaluable service to both our patients and our clinical staff. We’re so thankful for their dedication to the profession and this community!

You can learn more about this week at

Recipe: Cupid’s Vanilla Berry Smoothie

Here’s a Valentine’s Day treat you can actually start your day off with and not have an afternoon sugar crash. This smoothie looks like a gift from Cupid, and even better – it’s full of protein, calcium and fruit. Try out this kid-approved treat that only takes a couple minutes to make:

Recipe: New England Clam Chowder

This recipe gives you all the comfort of a creamy New England Clam Chowder soup without the unnecessary fat. Instead of  heavy cream or half-and-half, this update clam chowder uses 2% milk with just a touch of heavy cream. The result will have your mouthwatering for this filling yet guiltless soup:

How to Make a Healthy New Year’s Resolution

We’ve all done it. We make a New Year’s Resolution with good intentions, stick to it for about two weeks, then go back to our old habits. Whether that’s losing weight, eating healthier, or having more fun – they’re usually vague resolutions that are too large to keep.

So, let’s try something different this year. Let’s make a resolution we can keep that’s also healthy. The key to turning it into a habit is keeping it small and having an actual goal.

Here are a couple of ideas. View the full list of 23 realistic resolution suggestions.

  • Cut back on sweetened beverages: Sugary drinks are linked to an increased risk of obesity, fatty liver, heart disease, insulin resistance and cavities. Start small by eliminating one soda a week or by cutting back on the amount of sugar you put in your coffee.
  • Limit screen time: Too much TV or time on our phones isn’t just bad for kids. Research shows spending too much time on electronic devices, especially scrolling through social media, is linked to depression, anxiety and loneliness in youth and adults. Set a goal to cut back on unnecessary phone time. Try setting screen time limits on your cell phone or putting your phone away during certain hours of the day.
  • Take a vacation: Healthy doesn’t just apply to food and exercise. Taking a vacation is good for reducing stress and increasing your overall happiness and well-being. Whether it’s traveling to your favorite spot, exploring a new location or just planning a staycation, pencil in some time for yourself in 2022.

At Washington Regional Medical Center, we’re here to help you be your healthiest this year. To schedule an appointment with a healthcare provider, call 252-793-4135 or go online:

Celebrating our Infusion Nurses

Every January 25, we recognize all the infusion nurses and other healthcare professionals on National IV Nurse Day. This special day was established in 1980 by the U.S. House of Representatives to honor the accomplishments of the nation’s infusion nurse specialists each year, as well as the Infusion Nurses Society.

Infusion nurses administer medicine and fluids through an IV and ensure patients receive the correct treatment. We love our infusion nurses at WRMC! We hope you enjoy this honorary day, and we thank you for everything you do!

Cold vs. Flu vs. COVID-19

If you’re feeling sick this time of year, it can be hard to tell what could be causing your symptoms. Is it a cold, the flu, COVID-19 or allergies? While some of the symptoms may overlap, there are some key differences.

Seasonal allergies are immune system responses triggered by exposure to allergens and have many similar signs and symptoms to respiratory viruses. COVID-19, the flu and the common cold are all caused by viruses. Here’s a comparison chart from the Asthma and Allergy Foundation of America to help differentiate between each seasonal bug.

Sneezing, runny or stuffy nose and sometimes a sore throat are all symptoms of allergies and could last for weeks. However, allergy symptoms don’t include fever, chills, nausea or diarrhea. If you’re experiencing those, it’s likely because of a virus.

COVID-19 and the flu cause similar symptoms, which can be hard to diagnose, and testing may be needed to determine the difference. Generally, flu symptoms have an abrupt onset. Although flu symptoms can include change in or loss of taste or smell, these are more frequently signs associated with COVID-19.

According to The Centers for Disease Control and Prevention (CDC), it is possible to have the flu and other respiratory illnesses like COVID-19 at the same time. You can reduce your risk of getting these illnesses by getting vaccinated. The CDC recommends getting vaccinated against both. Other ways to prevent illness this winter are to avoid close contact with anyone outside your household, wash your hands often, and avoid touching your eyes, nose and mouth.

Our experts at Plymouth Primary Care Rural Health Clinic are here to keep you healthy this winter. Whether it’s getting vaccinated, getting tested or seeking care for your symptoms, we want to help. To schedule an appointment, call 252-793-4500 or go online:

Recipe: Roasted Garlic Mashed Cauliflower

This rich, flavorful take on mashed potatoes will give you all the joy of eating a hearty side dish without the guilt. Made with cauliflower, roasted garlic and parmesan, this side dish brings the flavor without the heaviness of traditional mashed potatoes. Try out this twist on a holiday classic: