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Switch it up: Get gains by changing exercise routines

Submitted by emily.griffin on

From the dedicated gym rat to the avid at-home athlete, exercisers always seem to look for new ways to maintain their health and fitness. Some claim that increasing intensity does the trick, while others dedicate days to different muscle groups by alternating between exercise routines. So, what do researchers say is the best way to obtain and maintain gains? 

A study published on the Semantic Scholar website in 2019 found that varying exercises promoted muscle improvement and proved key to maintaining motivation to train. For those of us who have trouble staying on the exercise wagon, that finding is a big deal. 

Daily exercise provides a wake-up stimulus to the brain, and our busy brains find it interesting when every day feels a little different. So, while performing the same movements every time we exercise can offer a reliable way to track progress, replacing running with a hip hop class or swapping soccer practice with skiing will boost our bodies, brains and chances of maintaining physical activity.  

Research posted on the Journal of Strength and Conditioning Research website in 2014 shows that varying the exercises in a workout yields greater improvements than just increasing (or decreasing) intensity levels. So, what if we alternated exercises and modified intensity levels? Unfortunately, science says changing the exercise regimen and the intensity at the same time won’t provide a double boost of benefits. The study found that changes in training intensity are not crucial for maximum strength gains. Instead, maximum results come by focusing on changing the exercises.  

It turns out that rotating our workout routine leads to a greater motivation to train, reduces the risk of injury and results in more muscle gains. So, keep it interesting and try something new for tomorrow’s workout. 

 

 

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.

Switch It Up: Get gains by changing exercise routines

From the dedicated gym rat to the avid at-home athlete, exercisers always seem to look for new ways to maintain their health and fitness.

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Fad diets – no, thank you

Submitted by emily.griffin on

If it sounds too good to be true, it probably is. Think of fad diets – just because a diet is popular doesn’t mean it’s effective or healthy for you. Most nutrition experts agree that the biggest problem with fad diets is the lost weight comes right back. Not sure if the latest craze is a good idea, then ask yourself these questions: 

  1. Do I have to buy special foods or pills? 
  2. Do I have to skip meals?  
  3. Is rapid weight loss promised?  
  4. Is one or more of the food groups eliminated?  
  5. Does the diet claim to be suitable for everyone without warning those with diabetes or high blood pressure to seek medical advice before starting?  

If you answer yes to any of these questions, you might want to avoid starting what is likely a fad diet or is a weight-loss program worth skipping. 

Accept that what you eat affects your health. Many fad diets restrict or eliminate fruits, vegetables, dairy products and whole grains. Each food group provides its own unique set of vitamins, minerals and energy your body needs.  

The USDA suggests instead of trying fad diets or weight loss programs, take the long-term approach of developing healthy eating habits. Slow and steady weight loss is more effective.  

“We all want instant gratification, which is one of the draws to fad diets,” said Melanie Poinar R.D., L.D.  “One way to start weight loss is to ween yourself from packaged foods and sweetened beverages. Try and focus on drinking enough water daily as well as incorporating healthy choices from each food group like fresh fruits and vegetables, lean protein, whole grains, low fat dairy, and healthy fats.” 

Consult your physician about your diet plan. 

 

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.

Fad Diets

Most nutrition experts agree that the biggest problem with fad diets is the lost weight comes right back. Not sure if the latest craze is a good idea, then ask yourself these questions: 

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Science supports a trip to the dog shelter

Submitted by emily.griffin on

When a local family decided to give in to the pleading of their three children and get a dog, friends and neighbors were shocked. Their children were in college and high school, with only a couple of years living under their parents’ roof remaining. Everyone wondered what could have possibly changed their minds. 

“We couldn’t see past busy church, sport, school and work schedules,” said the mom. “The thought of having something else to feed, care for and clean up after was the main reason I kept saying no.” 

What convinced them to visit their local dog shelter? “Science,” said the dad. Instead of promising that they’d help with walks and waste clean-up, the kids would mention the results of one of a growing number of studies involving canines. The dad said they were amused at first but couldn’t help but be impressed the deeper the kids dug for unique reports. 

For instance, a scientific study released by the Human Animal Bond Research Institute reported that petting a dog for 18 minutes increased immunoglobulin A (IgA) levels in the saliva of humans. Higher levels of immunoglobulin lead to stronger immune systems. 

A September 2022 study from Queen’s University in Belfast, Ireland, proved that dogs can differentiate between a person’s normal smell and smell caused by stress. Much like some dogs can sense an epileptic episode and be trained to support the person with epilepsy from injury, the dogs in that study sensed panic attacks and helped keep their person grounded.  

There’s a large body of evidence that dogs are good for our mental health, especially as we age. The family is interested in keeping their aging grandparents engaged and active and have studies reporting on canine companionship bookmarked for review.  

Finally, a 2020 study in the Journal of Allergy and Immunology concluded that growing up with a dog lessened the chances of young children developing food sensitivities. One child has multiple food allergies. “Now we think we should have listened to our kids all along.” 

 

 

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.

Science Supports a Trip to the Dog Shelter

When a local family decided to give in to the pleading of their three children and get a dog, friends and neighbors were shocked.

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Is fish good or bad to eat?

Submitted by emily.griffin on

One study says you should eat fish. Another study says no. Your social media feed says … well, let’s not go there. Take our quiz to find the answer to one of life’s great mysteries. Well, that might be an exaggeration, but you can still learn a thing or two. 

 

The takeaways from this quiz are eating certain types of fish in moderation is much better than not eating fish. And please don’t bring the leftovers to work.

 

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.

fish quiz
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The call of the wild

Submitted by emily.griffin on

Outdoor recreation areas are increasingly making it easier for individuals with disabilities to enjoy the great outdoors. There are a couple of reasons for that. According to research conducted by the National Center on Accessibility (NCA), 26% of adults and 40% of people over 65 in the U.S. have a disability. This could be a visual, auditory, cognitive, or mobile disability. That’s roughly 65 million Americans, nearly half of whom visit national parks each year. That’s a lot of people answering the call of the wild.  

And well they should. Studies show that even five minutes of outdoor activity and sunlight boosts mood and decreases depression and anxiety in just about everyone. People with disabilities who participate in outdoor recreation programs exhibit more self-confidence, better goal setting and stress management skills and are better at developing interpersonal relationships. A study featured in the Therapeutic Recreation Journal, 23(3) found that people without disabilities tended to have more positive impressions and greater acceptance of people with disabilities after spending time with them outdoors.  

So, if you’re one of the 1 in 4 adults with a disability or limited mobility and want to continue wildlife watching, fishing and camping, research national, state and local parks and organizations like NCA. Because most parks are funded with federal, state or municipal funds, they are required to follow the American with Disabilities Act and provide accessible areas at each park. Many also have paved trails and accessible events listed on their websites. Finally, don’t hesitate to call around and ask about special programs for individuals with disabilities. There are programs for water skiing, climbing, kayaking, hunting and more. Once you find your passion, get out there and enjoy the wild side.  

 

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 Call of the Wild

Outdoor recreation areas are increasingly making it easier for individuals with disabilities to enjoy the great outdoors. There are a couple of reasons for that.

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Read it and weep: Are e-readers and tablets safe for your eyes?

Submitted by emily.griffin on

Turns out your English teacher was on to something. Reading is an incredibly good habit to have. Reading promotes your mental health, cognition and can help you relax. 

Although reading is great for you, is how you read your books negatively influencing your health?  

If you’re someone who believes nothing compares to holding the physical copy of a book in your hands, the worst you could suffer might be a papercut when you’re flipping through the pages of your favorite novel.  

If you prefer e-book readers (e-readers) or tablets, visual fatigue could be a concern. According to the World Health Organization (WHO), visual fatigue can occur in response to discomfort after prolonged visual activity. It can look like “fatigue, pain around the eyes, blurred vision or headache.” 

According to a study from the National Library of Medicine, the type of screen on your e-reader or tablet plays a role in whether or not you experience visual fatigue from reading. 

There are two main types of screens: E-ink (electronic ink) or LCD (liquid crystal display) screens. LCD screens are typically found in tablets but can also be present on some e-readers. E-ink screens are found in many traditional e-readers and are designed to mimic the ink on a printed book. 

According to this study, LCD screens can lead to visual fatigue, but e-ink screens are similar enough to the pages of an actual book that they don’t cause issues with your vision.  

So, what does this mean? Do you need to throw out your tablet or LCD e-reader and run out to grab something different? Not necessarily.  

The important thing is to remember to take breaks from staring at your LCD screen and if you feel your eyes get tired, switch to a different activity for a while. 

If you’re concerned about visual fatigue or the effect your tablet or e-reader could have on your eyes, talk to your primary care physician. Happy reading. 

 

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.

Read it and weep: Are e-readers and tablets safe for your eyes?

Turns out your English teacher was on to something. Reading is an incredibly good habit to have.

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Grill masters go healthy

Submitted by emily.griffin on

Ready to fire up the grill this summer? Here are some tips to help you keep it healthy. View the slideshow below.

grilling

The roar of a fire and the aroma escaping your trusty grill can start your mouth watering as fast as you can singe your eyebrows while lighting the grill. However, grilling safety is a different article, while this is about grilling healthy and delicious foods. There is no reason your taste buds and body can’t both be happy on grill night.

Protein Selection

Protein Selection: Fire and meat have fueled humans for thousands of years. Since the discovery of fire, we have learned a few things: how to harness electricity, fight bacteria and share memes on social media. We have also learned a few things about grilling healthy food. When it comes to grilling healthy protein, start with fish, especially salmon and trout. For variety, mix in skinless chicken breasts. Trim visible fat from the meat before cooking, and you will have protein with less saturated fat than red meat, which is bad for your heart. By the way, never eat hotdogs.

Portion control

Portion Control: The phrase “Super Size” should be banned from the English language. Overeating leads to a multitude of health problems and is often a concern when grilling. When eating meat, three ounces is the recommended portion size according to the American Heart Associatoin. Instead of buying the largest piece of meat, go smaller and complete your meal with fruits and vegetables.

New flavors

New Flavors: Worried about fish and chicken becoming routine? Try marinating and rubbing spices. There are numerous flavors, and you can even make your own. A general rule is about a ½ cup of marinade or one tablespoon of rub per pound of meat according to the American Heart Association. And never reuse marinade or rub after it was in contact with raw meat.

fruits and vegetables

Fruits and Vegetables: Remember when we said to limit your meat portion to three ounces? This is an opportunity to grill fruits and vegetables. You may need to brush them with oil to prevent sticking, or try a grill basket. Experiment for combinations that compliment your meat selection and enjoy.

 

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.

Ready to fire up the grill this summer? Here are some tips to help you keep it healthy.

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Baby carrots with orange glaze

Submitted by emily.griffin on

Baby Carrots With Orange Glaze
Servings: 4
Serving size: ½ cup

Ingredients:
1 pound baby carrots
½ cup fresh orange juice
1 teaspoon olive oil
1 teaspoon grated orange zest

Instructions:
In large sause pan, boil until carrots are almost tender.
Drain water
In a saucepan, combine the carrots and orange juice. Cover and bring to a boil over high heat.
Cook until the carrots are tender, and the orange juice is thickened to a glaze consistency, about 2 minutes.
Remove from heat and stir in the olive oil and orange zest. Serve immediately.

Nutrition Information
Calories 65 Sodium 89 mg
Total Fat 1 g Carbohydrates 13 g
Source: Genesis Diabetes Cookbook
(Recipe from Type 2 Diabetes Cookbook)

Download the recipe (PDF)


 

 

 

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.

Baby Carrots with Orange Glaze

This delicious baby carrots with orange glaze recipe only takes 25 minutes to prepare and makes 4 servings.

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Lots of fun in the summertime

Submitted by emily.griffin on

Celebrate safely  

Summer is a great time to get outdoors and enjoy the warm weather with your family and friends. Being aware of the health risks can help you have fun in the sun safely. Summer health risks include sunburn, heat cramps and heat stroke.  

The best defense against sunburn is prevention. Use sunscreen and wear hats and sunglasses to protect yourself from the sun’s harmful rays. “Sunburn is often mild. However, sunburn that results in blistering may require medical attention, especially if it’s extensive or covers the entire back or abdomen,” said Stephen Ulrich, M.D., board-certified family practice, Perry County Family Practice, New Lexington, Ohio. Remember that excessive sun exposure also increases the risk of skin cancer and skin damage.  

Heat Exhaustion 

We can take precautions to avoid exposure to the sun but it’s important to know the signs and symptoms of overexposure. Heat cramps, or heat exhaustion, is caused by excessive sweating. In heat exhaustion, the body is depleted of salt and fluid and leads to low blood pressure, muscle cramps and nausea. To prevent heat exhaustion, stay hydrated and avoid prolonged exposure to high temperatures. Heat exhaustion can usually be treated quickly and effectively with shade, fluids and rest.  

Heat Stroke 

Heat stroke is a more serious form of heat injury. The exact cause is unknown, but the victim stops sweating, his or her temperature quickly rises to 105 degrees Fahrenheit or higher, and he or she becomes confused and disoriented. Heat stroke is a medical emergency and if not aggressively treated, it can result in seizures and death. If you suspect heat stroke, call 911, and get the victim out of the heat and cooled by any means possible. If the person is conscious and not vomiting, give him or her fluids to drink.  

“Remember to put on sunscreen, stay hydrated, and keep an eye on yourself and others when you spend more than an hour in the summer sun,” Dr. Ulrich said. And most of all – have lots of fun in the summertime.  

 

 

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.

Lots of fun in the summertime 

Being aware of the health risks can help you have fun in the sun safely.

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When did you last clean that water bottle?

Submitted by emily.griffin on

Do you grab the same reusable water bottle day after day without cleaning it? Do you justify your lack of soapy scrubbing based on the premise that the water bottle only holds clean water, so it can’t get that dirty? 

A 2017 study on the International Association for Food Protection website examined 90 participants’ reusable water bottles and found that 60 percent hosted more bacteria than permitted in public drinking water. Ew.  

That’s not the worst of it. A recent study discovered that the average reusable water bottle contains more colony-forming units (CFU) of germs per square centimeter than a kitchen sink and dog bowl combined. For an exact germ count: reusable water bottles came in with 313,499 CFU compared to 3,191 CFU in the kitchen sink and 47,383 CFU in the dog bowl.   

This study tested water bottles after a week of use without being washed, evaluating a small collection of squeeze top, straw top, slide top and screw top bottles. While all the water bottles bred germs, slide top water bottles strongly surpassed the other water bottles by growing 933,340 CFU; straw tops claimed the least, with only 25.4 CFU.  

Time for a wash? 

Unsterile water bottles breed mold, bacteria and possibly yeast, which can negatively affect your health, but there’s an easy solution: warm water and soap.   

So how often should water bottles undergo a thorough washing? Most doctors recommend cleaning reusable water bottles daily, just like you’d wash a drinking glass daily. Because germs thrive in dark, moist environments, make sure to clean and dry the water bottles to keep tiny, troublesome organisms away.  

Find it awkward to scrub your water bottle’s curves and crannies? Even that excuse dissolves now that water bottle cleansing tablets and a large variety of sized and shaped brushes are widely available. So, before you take another sip, give that water bottle a bath – it needs it.

 

 

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.

When did you last clean that water bottle?

Do you grab the same reusable water bottle day after day without cleaning it?

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