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Recipe for avoiding food poisoning

Submitted by aduranplazola on

Summer picnics, Thanksgiving dinner or weekend dinner parties entail a lot of food preparation amid the excitement of eating an assortment of cuisine. Did you know that an estimated one in six Americans get sick from food poisoning each year? According to the Centers for Disease Control (CDC), following four simple steps at home can prevent a bad ending to an otherwise good meal.  

 

How do you prevent food poisoning? 

Some foods are more associated with foodborne illnesses and food poisoning. Raw or undercooked meat and poultry, raw or lightly cooked eggs, unpasteurized (raw) milk and raw shellfish are the most likely to be contaminated. They can carry harmful germs that can make you sick. Basic kitchen rules – clean, separate, cook and chill – can help protect you and your loved ones from food poisoning. 

 

Clean: wash hands, utensils and surfaces often. Germs that can make you sick can survive in many places around your kitchen, including your food, hands, utensils, cutting boards and countertops. Use hot, soapy water to thoroughly wash your hands, plates and any other surface that comes into contact with raw meat, poultry, seafood, eggs or flour. 

 

Separate: avoid cross-contamination. Use a separate cutting board for raw meat and another for produce. 

 

Cook: food is safely cooked when the internal temperature is high enough to kill germs that can make you sick. Package directions provide the recommended temperature, so use your food thermometer to ensure you're in the safety zone and ensure food is thoroughly cooked.   

 

Chill: refrigerate perishable foods after two hours. If it has been exposed to temperatures of 90°F (like a hot car or summer picnic), then refrigerate it within 1 hour. Refrigerate leftovers promptly to allow for quick cooling.  

 

When to see a doctor for food poisoning 

Food poisoning symptoms can be anywhere from mild to very serious. If you swallow contaminated food or drink, it may take hours or days to develop symptoms. Food poisoning symptoms include diarrhea or vomiting.  

“There are a lot of steps from farm to table,” said Deanna Holdren, D.O., New Concord Family Practice. "Cooking foods thoroughly and storing them appropriately are easy ways to prevent food poisoning."  

See your doctor or healthcare provider if you have symptoms that are severe or persist.  

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Summer picnics, Thanksgiving dinner or weekend dinner parties entail a lot of food preparation amid the excitement of eating an assortment of cuisine.

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10 ways to prep your body for pregnancy

Submitted by aduranplazola on

Thinking about having a baby or already trying to get pregnant? It’s never too early to start getting ready. Experts agree being well-informed and adopting healthy lifestyle habits prior to pregnancy is one of the smartest things you can do. 

 

Even if you’ve been pregnant before, check out our Top 10 Pregnancy Prep Tips to make sure you’re not missing anything. 

 

1. Talk with your doctor 

Before getting pregnant, talk to your doctor first. Your doctor will ask you about your health history, medications you are taking and previous pregnancy problems you may have experienced. They’ll let you know if you need any vaccines or if you should make some lifestyle changes prior to pregnancy. 

 

2. Stop drinking alcohol, smoking and using certain drugs 

Drinking alcohol, smoking and using certain drugs is not the way to prep your body for pregnancy. Not only are they bad for you, they put your unborn baby at risk for birth defects and premature birth. Need help breaking a habit? Ask your doctor for resources and advice. 

 

3. Take folic acid every day 

Experts recommend you take 400 micrograms of folic acid at least one month before becoming pregnant and at least one month during pregnancy. Doing so greatly reduces the risk your baby will be born with brain or spinal birth defects. 

 

4. Avoid toxic substances  

Before and during pregnancy, avoid toxic substances like fertilizer, synthetic chemicals, bug spray and rodent feces. If you have a cat, don’t clean the litterbox yourself either. Exposure to toxic substances is not only dangerous, it can make it hard to become pregnant.  

 

5. Maintain a healthy weight 

Being either underweight or overweight can cause problems. If you’re obese, it’s harder to great pregnant, plus you’re more likely to miscarry or experience stillbirth. If you’re underweight, there’s a greater chance your baby will be born premature or a low birth weight. 

 

6. Get help if you’re experiencing violence 

Domestic violence not only is wrong and puts you at risk – your unborn baby could be injured, too, or worse. If you need help, talk confidentially to your doctor, or call the National Domestic Violence Hotline at 800.799.SAFE (7233).  

 

7. Address any existing health issues 

Certain health problems can potentially get worse when you are pregnant. If you have any pre-existing health issues, such as asthma or diabetes, you should talk to your doctor before getting pregnant to discuss how these things might affect you or your unborn baby.  

 

8. Get mentally strong 


Stress, sadness and depression take their toll mentally, and they’re also not good for your physical health. So, if you’re planning to become pregnant and these issues are a concern for you, talk to your doctor about care or treatment options that are available to you. 

 

9. Cut out the caffeine 

If you drink more than two cups of coffee or five cans of caffeinated soda a day you could have a harder time getting pregnant – and a have greater chance of miscarriage. The obvious choice is water – not only is it one of the healthiest options, it’s also free. 

 

10. Start – or keep – exercising 

Exercising before pregnancy supports your body and can help it handle the changes that you will go through during pregnancy and birth. If you already exercise moderately, you should be able to continue with strength and aerobic exercise. If you haven’t exercised, you should add exercise into your habits more gradually. 

 

Sources: 

https://www.cdc.gov/pregnancy/ 

https://www.thehotline.org/ 

https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Thinking about having a baby or already trying to get pregnant? It’s never too early to start getting ready.

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Detect – Protect – Correct: understanding your blood pressure

Submitted by aduranplazola on

High blood pressure. It’s so common that nearly half of adults in the U.S. live with it. High blood pressure, or hypertension, is the main risk factor for stroke and can contribute to other health problems like chronic kidney disease, heart attack and heart failure.  

 

You usually don’t have symptoms from high blood pressure until it has caused serious health problems. That’s why it’s important to have it checked regularly. Early diagnosis and simple, healthy changes can keep high blood pressure from seriously damaging your health.  

 

Normal blood flow delivers nutrients and oxygen to all parts of your body, including your heart, brain and kidneys.  

High blood pressure develops when blood flows through your arteries at higher-than-normal pressures. If you have consistently high blood pressure readings, your doctor will diagnosis you with high blood pressure.  

 

The top number – systolic pressure – is the pressure in your blood vessels as the heart beats when the ventricles pump blood out of the heart. 

Your beating heart helps to push blood through the massive network of blood vessels, both large and small. Your blood vessels constantly adjust. They become narrower or wider to maintain your blood pressure and keep blood flowing at a healthy rate. 

 

The bottom number – diastolic pressure – is the pressure between heartbeats, when the heart relaxes and is filling with blood. 

 

It’s normal for your blood pressure to go up and down throughout the day. Blood pressure is affected by factors such as time of day, exercise, the foods you eat and stress. For most adults, a healthy blood pressure is 120/80. 

 

High blood pressure can often be prevented or treated with lifestyle changes, medications or a combination of both. It helps to understand your blood pressure reading, so you can understand the importance of keeping those numbers in-check.  

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

High blood pressure. It’s so common that nearly half of adults in the U.S. live with it.

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Yes, you can get a better night’s sleep

Submitted by aduranplazola on

Did you know one out of three adults in the U.S. doesn’t get enough sleep? When it comes to kids and teens, the problem is even worse: A recent study found that more than 70% of high school students and nearly 58% of middle school students don’t sleep enough on school nights. 

Why does this matter? It’s not just because you’ll feel tired the next day. 

“A lack of sleep is linked with many chronic conditions like heart disease, diabetes, obesity and mental health issues,” explains Thomas E. Rojewski, M.D., a board-certified sleep medicine physician who heads the Genesis Sleep Disorders Center at Genesis HealthCare System. “There are also related problems such as auto accidents caused by a drowsy driver and errors made on the job, which can cause serious injuries, disability or death.” 

How much is enough sleep? Here’s what experts say: 

  • Ages 6-12: Should regularly sleep nine 9 to 12 hours every 24 hours 

  • Ages 13-18: Should sleep eight to 10 hours every 24 hours 

  • Adults: seven or more hours a night 

What’s happening? 

For some, a lack of sleep might be caused by something they can control – such as keeping their smartphone out of the bedroom at night to avoid temptation. 

But for other people, lack of sleep can be caused by a medical issue such as obstructive sleep apnea, a condition that causes the windpipe to collapse or restless legs syndrome, which is an uncontrollable urge to move the legs or limbs. Narcolepsy, a neurological sleep disorder that affects the sleep-wake cycle, is another medical issue and reason people seek help to get a better night’s sleep.  

Diagnosing a sleep disorder  

A patient who has sleep issues or believes he or she may have a sleep disorder like sleep apnea should first consult a sleep expert. During this time, the patient and sleep expert will discuss the patient’s health history and suspected sleep problems.  

“A sleep study is very similar to getting a stress test for chest pain,” explains Dr. Rojewski. “For example, we monitor 19 body functions during a night-time study. This data helps us determine the best treatment for each patient.” 

Treatment solutions range from the latest in continuous positive airway pressure (CPAP) and bilevel positive airway pressure (BiPAP) breathing technology to lifestyle changes, medications and for some, surgery. 

“Many people have heard of CPAP machines for sleep apnea,” explains Dr. Rojewski. “But what they may not know is how they’ve advanced in recent years. They are smaller and quieter than in the past, and now they are Wi-Fi enabled, so sleep centers can receive patient data every day through a secure server. That allows physicians to monitor patients and adjust the CPAP machine if needed to provide a better night’s sleep.” 

Tips for a better night’s sleep 

For people who aren’t suffering from serious sleep issues but would like to get better sleep, here are some suggestions: 

  1. Remove electronic devices from your bedroom so you aren’t tempted to use them when you should be striving for better sleep. 

  2. Keep your bedroom dark and at a comfortable temperature. 

  3. Keep a consistent sleep schedule. 

  4. Only use your bed for sleep. 

  5. Avoid caffeine in the afternoon or evening. 


 

Did you know one out of three adults in the U.S. doesn’t get enough sleep?

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Live the Sweet Life … Without Sugar

Submitted by aduranplazola on

One of our sweetest addictions is killing us. Sugar has been linked to weight gain and cavities for decades, as dentists worldwide often remind us. Beyond ruining your beach body or perfect smile, sugar is also linked to cardiovascular disease.  

According to a 2014 study in The Journal of the American Medical Association Internal Medicine, participants who consumed 17% to 21% of daily calories from added sugar not found naturally in foods had a 38% higher risk of dying from heart-related problems than those who consumed 8% of their calories from added sugar. The takeaway is frequently indulging in cake and sugary sodas increase your odds of dying from heart disease.  

The whole reason we are in this mess is that sugar typically makes things taste better and last longer. So how do you continue to enjoy food and take steps to extend your life? Try these tips. 

  1. Replace sugary sodas with water. The American Heart Association recommends men consume no more than 35 grams of sugar a day and 25 grams a day for women. Most cans of soda have around 40 grams. Yep, one can and you are likely to be over the limit for the day. 

  2. Replace cookies and cakes with fruit. 

  3. Check ingredients while shopping and know sugar has several aliases, and an alias is never a good thing. Sugar also goes by brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, sucrose, trehalose and turbinado sugar. 

  4. Avoid canned fruit in heavy syrup. 

  5. Add fresh fruit to unsweetened cereal. 

  6. Reduce sugar in recipes by one-third to one-half. 

  7. Try subsisting sugar with almond, vanilla, orange or lemon extracts. 

  8. Replace sugar with spices like ginger, allspice, cinnamon or nutmeg. 

  9. Use unsweetened applesauce instead of sugar in recipes. 

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

 

One of our sweetest addictions is killing us. Sugar has been linked to weight gain and cavities for decades, as dentists worldwide often remind us.

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Keeping Holiday Stress Under Control

Submitted by aduranplazola on

The holidays can be a time of happiness and joy, but despite your best intentions, they can encompass all sorts of stressors. The stressors can tempt us to overindulge or stop taking care of ourselves as the season keeps us busy. Pressures related to finances, extended family, loss of loved ones, work-life or weather can be challenging during this time. While many anticipate happy holidays, others dread the season. If you feel stressed, the obligations at holiday time can take their toll on even the most cheerful of people. 

 

First ask yourself what exactly about the season makes you feel stressed.

Your feelings may be triggered by the following: 

  • Unhappy memories 

  • Relatives who are particularly difficult 

  • Personal loss 

  • Cooler temperatures, eating more and sleeping less 

  • Financial stress  

 

Here are some tips to help you minimize holiday stress: 

  • Don’t feel you must meet all obligations or invitations. Make a list of the reasons why you participate in some holiday traditions to help you decide what events you should avoid and what to join.  

  • Don’t simply do something or go somewhere because of tradition, especially if it makes you unhappy. 

  • Ask others for assistance. For example, ask a relative to host the family get-together, or make it a potluck and have everyone contribute to the meal.  

  • Make a to-do list in chronological order to minimize stress. 

  • Enjoy the present day and try not to worry about what may not be perfect. 

  • Limit your alcohol intake.  

  • Stay active and continue to eat a balanced diet. 

  • Create a new tradition such as volunteering, especially if you feel lonely.  

  • Make time for yourself and your needs, even when hosting guests in your house. 

  • Don’t overspend; make yourself a budget and stick to it with no exceptions.  

  • Learn to say no. It’s OK not to do everything. 

 

Also, your mood may take a turn for the worse in the winter season. When there is less sunlight and shorter days, some suffer from Seasonal Affective Disorder (SAD). Make a point to be in the sun when you can. If you feel down and stressed, consider talking to your doctor. 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

The holidays can be a time of happiness and joy, but despite your best intentions, they can encompass all sorts of stressors.

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Myth Busters

Submitted by aduranplazola on

There are a lot of health claims out there today. Here are some common ones. Find out which claim might work for you.  

 

 “Although weight is an important measure of health and can help you prevent and control many diseases, it’s not the only thing to consider.”

 

Myth: You can’t be healthy if you are overweight. 

Fact: “Although weight is an important measure of health and can help you prevent and control many diseases, it’s not the only thing to consider,” said Sarah Brauning, R.D., L.D., C.D.C.E.S., Genesis Diabetes & Nutrition Education. Instead, we should focus on positive health behaviors. In fact, the stigma of being overweight may cause more mental health concerns than being overweight. 

 

Myth: Get 10,000 steps daily to be healthy. 

Fact: The “10,000” as the magic number for daily tracking steps is arbitrary. In a recent study, it was found that you may able to reap health benefits by taking half that number of steps each day. For older women, researchers found taking as few as 4,400 steps per day was associated with a 41% lower risk of dying. Also, it doesn’t seem to matter if you take those steps power walking, cleaning your house or running errands to get the benefits. 

 

Myth: Drink eight glasses of water a day or you will get dehydrated. 

Fact: Drinking eight glasses of water a day is not necessarily true. If your urine is dark yellow, make sure you are getting enough fluid. Eight is not the miracle number. Even if you’re not thirsty, drink plenty of fluids to prevent dehydration. Plus, beverages other than water and the foods you eat also help you get the fluids you need. 

 

Myth: If you want to lose weight, be sure to eat breakfast. 

Fact: Eating breakfast is a successful strategy for some, because it can help prevent you from eating more later in the day. However, a Cornell University study found that the non-breakfast eaters didn’t overeat at lunch and dinner, and instead they ended up eating about 400 fewer calories a day.  

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

There are a lot of health claims out there today. Here are some common ones. Find out which claim might work for you.

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Lemon blueberry oatmeal

Submitted by aduranplazola on

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Lemon blueberry oatmeal

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If the Shoe Fits, Should You Wear It?

Submitted by aduranplazola on

Your shoes can make or break your fashion style any day of the week. Many people fall victim to wearing uncomfortable shoes – but hey, they look great! Comfort might not be the only thing you may be giving up for fashion. Long-term damage to your feet, and the rest of your body, can happen if you aren’t careful.  

The following tips on good footwear may prevent toe, foot or ankle problems now – or later in life. 

  • Have your feet measured regularly. The size of your feet may change as you grow older. 

  • Have both feet measured. Often one foot is larger than the other. The shoes should be fitted to the larger foot. 

  • Don’t choose shoes based on the size marked inside. Sizes vary among shoe brands and styles. Pick shoes by how they fit your feet. 

  • Choose a shoe that conforms as nearly as possible to the shape of your forefoot (the front, widest part of your foot). 

  • Look for roomy footwear that has a wide toe box with more room for your toes and the ball of your foot. You should be able to wiggle your toes in your shoes. 

  • Make sure your heel fits comfortably in the shoe with a minimum amount of slipping. 

  • Avoid high-heeled, narrow and pointed-toe shoes if you can. High-heeled shoes increase pressure on the front of the foot. If you can’t avoid wearing pumps or high-heeled shoes, look for a pair that gives your toes more room. 

  • Choose shoes with heels that are no more than 2 inches high. 

  • Alternate these shoes with flat, roomy shoes to give your toes a chance to move freely. 

  • Look for shoes made of materials that give or stretch. They will be the most comfortable for your toes and feet. 

  • Look for shoes that do not have seams. This will prevent rubbing or irritation of the skin. 

  • Consider sandals, soft leather flat shoes, slippers or inexpensive cloth shoes for at-home wear. If you have an enlarged toe joint, cut a hole in the cloth shoes. 

  • Plan to buy your shoes at the end of the day when your feet are most swollen. Foot size may vary half a size from the morning to the evening or after a day at work. And wear the type of socks that you will most often wear with the shoes to be sure they fit. 

  • Stand during the fitting process because the foot gets longer when you stand. 

  • Walk around the shoe store to make sure that the fit feels right in both shoes. 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Your shoes can make or break your fashion style any day of the week.

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Should I add more fiber to my diet?

Submitted by aduranplazola on

If you’re like most Americans, you’re probably not getting enough fiber in your diet. There are good reasons to add more fiber to your diet. Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Instead, it passes relatively intact through your stomach, small intestine and colon, and helps to clean out your body. By ensuring you have enough fiber in your diet, you can help prevent the following: 

  • Heart disease: Fiber helps lower your cholesterol. 

  • Diabetes: Fiber helps control blood sugar levels. 

  • Digestive Problems: Fiber helps to prevent constipation and hemorrhoids. 

  • Weight Gain: A high-fiber diet is lower in calories and tends to make you feel full faster. 

 

Olivia Barclay, R.N., Genesis Diabetes Nutrition & Education, says, “The average middle-aged man should be consuming 38 grams of dietary fiber a day and 25 grams is the recommendation for women. Most Americans consume only about sixteen grams a day on average.” Getting a range of fiber types in your diet is essential. Barclay recommends eating various fruit, vegetables, legumes and whole grains daily to meet your dietary fiber goal. 

 

“The bottom line is to eat a variety of plant-based foods that will help keep your gut healthy and help with your overall health.” 

 

The FDA considers dietary fiber a nutrient of public health concern because low consumption is associated with many potential health problems. One problem is constipation, the most reported gastrointestinal complaint in the United States. Research shows not enough fiber in your diet can also lead to an increased risk of developing Type 2 diabetes and cardiovascular disease. 

 

Dietary fiber, the indigestible part of plant material, is made up of two main types: soluble fiber, which quickly dissolves in water and is broken down into a gel-like substance in the colon, and insoluble fiber, which does not dissolve in water and is left intact as food moves through the gastrointestinal tract. 

 

Soluble fibers are found in beans, lentils and apples that help the body absorb water from partially digested food and slow digestion, making you feel fuller longer and regulate blood sugar. By adding soluble fiber to your diet, you can lower your LDL (bad) cholesterol and glucose levels. Oats and barley have FDA-approved health claims for reducing cardiovascular disease by lowering cholesterol. Oatmeal is a great fiber source, but if you choose a different ready-to-eat breakfast cereal, make sure whole grain is the first ingredient and check the amount of dietary fiber per serving. Insoluble fibers can help because they move food through your body and help keep your bowel movements regular. They are found in whole wheat bran and some whole grains, nuts and legumes.   

 

Knowing the vital role dietary fibers play in your health will help you make better choices about the foods you eat. Barclay says, “The bottom line is to eat a variety of plant-based foods that will help keep your gut healthy and help with your overall health.” 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

If you’re like most Americans, you’re probably not getting enough fiber in your diet. There are good reasons to add more fiber to your diet.

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