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One pot chicken fajita pasta

Submitted by emily.griffin on

This one-pot, Mexican-inspired chicken dinner is easy and ready in under 30 minutes. Chicken is an excellent choice for kids because it is a lean, low-fat protein that contributes to muscle growth and development. The whole-wheat pasta also helps support healthy body weight and tastes great too. 

 

 

Serves 5 

Ingredients: 

For the skillet: 

  • 2 large boneless skinless chicken breasts, cut into chunks 
  • 2 tablespoons olive oil, divided 
  • 1 medium red onion, sliced 
  • 1 medium red bell pepper, sliced 
  • 1 medium yellow bell pepper, sliced 
  • 1 medium jalapeno, seeded and sliced 
  • 3 cloves garlic, minced 
  • 1 teaspoon cumin 
  • ¾ teaspoon smoked paprika 
  • ½ teaspoon salt 
  • ¼ teaspoon cayenne pepper (or to taste) 
  • 1 (14.5 ounce) can diced fire-roasted tomatoes 
  • 1 ¾ cups low sodium vegetable or chicken broth 
  • 8 ounces uncooked whole wheat fusilli pasta* 
  • ½ cup unsweetened plain almond milk (or milk of choice) 
  • Juice of ½ a lime 

 

For garnish: 

  • Chopped fresh cilantro 
  • Thinly sliced green onions 

 

Directions: 

Season the chicken pieces with salt and pepper. 

Set a large nonstick skillet (that has a lid) over medium heat. Add in 1 tablespoon of olive oil. When hot, add the chicken to the pan. Toss to coat and cook for about 5 to 7 minutes, until cooked through and starting to brown. With a slotted spoon, remove the chicken pieces from the pan to a medium bowl and set aside. 

Set the skillet back over medium heat and add in the remaining 1 tablespoon olive oil. When hot, add in the onion, peppers and jalapeno. Cook for about 5 to 7 minutes, until tender. 

Stir in the garlic, cumin, paprika, salt and cayenne and cook for about 30 seconds, until fragrant. Remove the veggies from the pan to the bowl with the chicken and set aside. 

Add the tomatoes, broth and pasta to the skillet. Bring the liquid just to a boil, then cover, reduce the heat and simmer fairly vigorously for about 11 to 14 minutes, stirring occasionally (and more frequently toward the end of the cooking time), or until the pasta is tender and the liquid is absorbed. Turn off the heat. 

Stir in the milk, lime juice and the chicken/veggies. Allow the pasta to rest for about 5 minutes before serving. Taste and season with additional salt and pepper as needed.  

Garnish with the cilantro and green onions. 

Nutritional information (per serving)  

  • Calories: 466 
  • Total fat: 10g 
  • Saturated fat: 2g 
  • Trans fat: 0g 
  • Unsaturated fat: 7g 
  • Cholesterol: 46mg 
  • Sodium: 551mg 
  • Carbohydrates: 68g 
  • Fiber: 10g 
  • Sugar: 13g 
  • Protein: 29g 

 

 

 

 

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 Pot Fajita Pasta

Chicken is an excellent choice for kids because it is a lean, low-fat protein that contributes to muscle growth and development.

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Peach and black bean salad

Submitted by emily.griffin on

This salad is the definition of summer and easy to make. Cut fresh peaches, cilantro, citrus and jalapenos and mixed with black beans for a fiber-rich side salad.  

 

Ingredients 

  • 2 fresh peaches, finely chopped  

  • 1 red bell pepper, finely chopped  

  • 1/4 red onion, finely diced  

  • 1 jalapeno pepper, seeded and diced  

  • 1 (15.5 ounce) can black beans, rinsed and drained  

  • 1/2 cup finely chopped fresh cilantro  

  • 1/2 teaspoon ground cumin  

  • Sea salt to taste  

  • 1 avocado, peeled, pitted and chopped 

  • 2 tablespoons lime juice  

  • 2 teaspoons extra-virgin olive oil 

 

Directions  

  • Mix peaches, red bell pepper, onion and jalapeno pepper together in a bowl; gently fold in black beans and cilantro. 

  • Season with cumin and sea salt. 

  • Fold in avocado and drizzle salad with lime juice and olive oil. 

  • Let stand for at least 15 minutes before serving. 

 

Nutritional information (per serving)  

Serving Size: ½ cup 

Calories 117 
Fat 5 g 
Fiber 5 g 
Protein 7 g 

 

 

 

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.

Peach-Black-Bean

This salad is the definition of summer and easy to make. Cut fresh peaches, cilantro, citrus and jalapenos and mixed with black beans for a fiber-rich side salad.

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Does stress cause peptic ulcers?

Submitted by emily.griffin on

We all experience stress, and we all know that stress is responsible for a host of physical ailments. But could the stress you’re feeling be causing your stomach pain? And could that belly pain be a peptic ulcer? Read on to learn more about peptic ulcers, if stress causes them, and what you can do to lessen the chance of getting them. 

 

Q: What are peptic ulcers? 

A: Peptic ulcers are sores in the inner lining of the stomach or upper small intestine. They form when the digestive juices produced by the stomach erode or eat away the lining of the digestive tract. Peptic ulcers may form in the lining of the stomach (gastric ulcers) or just below the stomach, at the start of the small intestine (duodenal ulcers). 

 

Q: What causes peptic ulcers? 

A: The most common causes of peptic ulcers are infection with Helicobacter pylori (H. pylori) bacteria and frequent use of aspirin or other nonsteroidal anti-inflammatory drugs (NSAIDs). 

Some studies have shown that emotional stress can make a person more likely to develop peptic ulcers, but it has not been determined if stress causes ulcers. 

 

Q: What are the symptoms? 

A: Symptoms of a peptic ulcer can include a burning, aching or gnawing pain between the belly button and the breastbone, and belly pain that is temporarily relieved by taking an antacid. Symptoms can also include back pain, loss of appetite, bloating, nausea and vomiting. Some people have no symptoms. 

 

Q: How are they diagnosed? 

A: Your doctor will ask about your symptoms and do a physical exam. Your doctor may do some simple tests (using your blood, breath or stool) to look for signs of H. pylori infection. You may have an endoscopy to check the inside of your esophagus, stomach and small intestine. 

 

Q: How are peptic ulcers treated? 

A: To treat peptic ulcers, most people take medicines that reduce acid in the stomach. If you have an H. pylori infection, you'll also take antibiotics. You can help your ulcer heal by quitting smoking and limiting alcohol. Using medicines such as aspirin, ibuprofen or naproxen may increase the chance of your ulcer returning. 

 

Q: Can peptic ulcers be prevented? 

A: There are some things you can do to decrease your chance of a peptic ulcer.  

  • Minimize your use of nonsteroidal anti-inflammatory drugs (NSAIDs). These include aspirin, ibuprofen and naproxen. 

  • Don’t smoke. 

  • Limit your alcohol intake to no more than two drinks a day for men and one drink a day for women.  

 

If you are experiencing symptoms of a peptic ulcer, please consult with your physician to find out for sure what your medical condition is and receive proper treatment.  

 

 

 

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.

Stress-Ulcer

We all experience stress, and we all know that stress is responsible for a host of physical ailments. But could the stress you’re feeling be causing your stomach pain? And could that belly pain be a peptic ulcer?

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Can you improve H20?

Submitted by emily.griffin on

Have you seen or tried the flavored powders and drops you can add to water? According to some of the claims, they not only taste good, some have the power to turn regular H2O into a kind of magic health elixir.  

But is it true—or are they all wet? Take the quiz below to find out how they stack up and if they’re safe to use.  


 

 

Final Thought of the Day: If you drink enough plain water during the day, good for you! There’s no need to change anything you’re doing. But, if you find water boring and want to jazz it up to help you drink more, water flavoring may be the ticket! 

 

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.

h2o

Have you seen or tried the flavored powders and drops you can add to water? 

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Sleep matters

Submitted by emily.griffin on

The importance of sleep on your physical well-being 

 

Some people believe they need less sleep than the average person. While this may earn you bragging rights, it’s not good for your health. Sleep is not just the absence of being awake; it’s an active process that promotes good cognitive and physical health. While you’re sleeping, your body is doing important work, such as forming pathways in your brain that help you learn and create memories and removing toxins that accumulate while you’re awake. Sleep also helps your body support your immune system, repair cells and tissues and maintain a healthy balance of hormones. 

 

We aren’t getting enough sleep  

 

Sleep deprivation is a serious public health problem. Roughly one out of three adults do not get at least seven hours of sleep each night. Here are a few ways sleep deprivation can be harmful: 

  • Heart disease. Sleep helps your body repair the wear and tear on your heart and blood vessels. When you don’t get enough sleep, it raises your risk for heart disease, high blood pressure and stroke. 

  • Diabetes. Lack of sleep can lead to higher-than-normal blood glucose (sugar) levels, increasing your risk for type 2 diabetes, which, in turn, raises your risk for heart disease. 

  • Immune dysfunction. Without a robust immune system, you can’t properly fight infection and prevent disease and without adequate sleep, your immune system can’t do its job. 

  • Obesity. Sleep deficiency can lead to obesity, which is a risk factor for heart disease, diabetes and sleep apnea which also raises your risk for heart disease and diabetes. 

  • Injury and accidents. Sleep deprivation can lead to deadly accidents and mistakes. Driver sleepiness plays a role in about 100,000 car accidents each year. 

 

How many hours of sleep do you need each day? 

  • Newborns 14 -17 hours    

  • Infants 4-12 months 12-16 hours  

  • Toddlers 1-2 years 11-14 hours    

  • Preschoolers 3-5 years 10-13 hours    

  • School age 6-12 years 9-12 hours    

  • Teens 8-10 hours   

  • Adults at least 7 hours  

 

 

 

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.

Sleep-Matters

Here are a few ways sleep deprivation can be harmful.

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Putting the pressure on blood pressure

Submitted by emily.griffin on

Do you know your blood pressure reading? For most of us, we can’t rattle off the number. That is until our doctor tells us it’s too high. Over 50% of Americans have hypertension, also known as high blood pressure, but you don’t need to become part of that statistic. 


The American Heart Association considers any reading over 120 systolic or 80 diastolic prehypertension. Anything above 130/80 is considered hypertension. Even if you haven’t been diagnosed, take steps to prevent your blood pressure from rising. 


“Hypertension is the leading cause of stroke, vision loss, heart failure, heart attack, kidney disease and sexual dysfunction. People with low blood pressure are 25% less likely to die from cardiovascular disease,” explained Kendra L. Connell, DNP, Family Nurse Practitioner with the Genesis Group.


Lowering your blood pressure doesn’t need to be difficult. Incorporate these habits into your life today to ensure a healthy heart for years.


Healthy diet


Eating nutritious food is one of the easiest ways to lower blood pressure. The American Heart Association recommends using the DASH diet to stop hypertension. This diet consists of foods full of potassium, calcium and magnesium, natural nutrients that help control blood pressure. Most importantly, the DASH diet reduces sodium intake.


Regular exercise


According to the American Heart Association, 150 minutes of moderately intensive weekly exercise lowers high blood pressure. These activities could be as simple as 30 minutes of brisk walking five days a week. Enroll in a dance class, swim team or other exercise groups. The important thing is that you’re moving.


Cut down on caffeine 


In short, caffeine can cause spikes in blood pressure. For those with hypertension, cutting down on caffeine is a good idea. Avoid drinking caffeine before checking your blood pressure for optimum results. If you’re struggling with hypertension, limit caffeine to two cups of coffee a day. It’s best to drink fewer than four cups a day even if you have not been diagnosed with high blood pressure.

 
Avoid smoking


Smoking tobacco constricts arteries, which raises your blood pressure over time. If you want to avoid hypertension, work on quitting the habit. Smoking also causes a temporary spike in blood pressure, so avoid smoking before getting checked.


Limit or avoid alcohol 


Studies show that overconsumption of alcohol is associated with hypertension. The American Heart Association recommends that men should have no more than two drinks a day and women should have one drink a day at most. Limit your alcohol intake to a minimum to avoid high blood pressure.


Manage stress


Although we’re never be able to live a completely stress-free life, learning how to lower stress is vital. Spend time taking care of yourself. Say no when you can, and track stress triggers. Develop plans for dealing with stressful situations and ask for help when needed.


Speak with your doctor


Tracking your blood pressure is the first step to lowering it. Pay attention to the numbers. If you’re concerned about your blood pressure, speak with your primary care doctor. They’ll be able to offer advice tailored to your situation.

 

 

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.

lower-Blood-Pressure

Here’s how and why you should lower your blood pressure.

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Date and cashew truffles

Submitted by emily.griffin on

Medjool dates and cashews truffles are little bites of heavenly decadence! These tasty treats are guilt-free and made from four simple ingredients.

Ingredients

2 cups raw cashews
1½ cups soft Medjool dates pitted (If dates are hard, soak in hot water until soft.)
¼ cup unsweetened almond milk
¼ cup shredded, unsweetened coconut

Directions

Process the cashews in a food processor until finely ground. Reserve ½ cup.

Add dates and process until well blended. Add small amounts of almond milk if needed until ingredients hold together.

Roll the mixture in your palms to make 36 1-inch balls. Combine reserved cashews and coconut and roll balls in mixture to coat.

Recipe courtesy of James F. Loomis, M.D., MBA, Medical Director, Barnard Medical Center.

Nutritional information

(per serving, 2 balls)

Calories 163
Fat 4 g
Cholesterol 0 mg
Sodium 5 mg
Carbohydrates 23.9 g
Fiber 2.4 g
Protein 3.3 g
Sugar 6.9 g

Love the recipe? Download the Date and Cashew Truffles 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.

These tasty treats are guilt-free and made from four simple ingredients.

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Kentucky derby chocolate walnut pie

Submitted by emily.griffin on

This quick and easy Kentucky Derby chocolate walnut pie recipe is tried and true! Chocolate and walnuts make this one a big winner!

Ingredients

Pie Filling

½ cup all-purpose flour
1 cup sugar
2 eggs (lightly beaten)
½ cup butter (melted)
2 tablespoons Kentucky bourbon
1 cup walnuts (chopped)
1 ¼ cups semisweet chocolate chips
1 teaspoon vanilla extract
Pinch salt
1 ready-made pie crust (for 9-inch pie)

Directions

Heat oven to 350°F.

Press pie crust in 8- or 9-inch pie plate; crimp edges as desired. Place in refrigerator.

In large bowl, mix flour, sugar and salt. Add eggs, bourbon, melted butter and vanilla; mix until combined. Stir in walnuts and chocolate chips. Spread evenly in pie crust.

Bake 45 to 50 minutes or until pie is golden. Cool completely before serving.

Top each serving with whipped cream.

Whipped Cream

1 cup heavy cream

1 tablespoon bourbon

1 tablespoon sugar

Whisk the cream in a large bowl until soft peaks form. Add the bourbon and sugar and continue whisking until the cream holds slightly stiff peaks when the whisk is removed from the bowl. Refrigerate and serve cold.

Nutritional information

Per serving, 1/8 slice

Calories 560
Fat 32g
Cholesterol 75 mg
Sodium 190 mg
Carbohydrates 61 g
Fiber 2 g
Protein 6 g

Love the recipe? Download the Kentucky Derby Chocolate Walnut Pie 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.

This quick and easy Kentucky Derby chocolate walnut pie recipe is tried and true! Chocolate and walnuts make this one a big winner!

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Health screening information you need

Submitted by emily.griffin on

Health screenings play a vital role in your long-term health. They can help catch diseases in the early stages and improve your chances of recovering. Read the infographic below to learn what you should typically be screened for and when.

Download the guide to health screenings through the years (Infographic)

health screening infographic

 

 

 

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.

health screening header

Health screenings play a vital role in your long-term health.

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Cocoa chicken mole

Submitted by emily.griffin on

Easy Coca Chicken Mole is one of our favorite Mexican chicken recipes to make any time of year. Traditional recipes can take several hours to prepare. This 30-minute version takes a few shortcuts by using chipotle chilies in adobo sauce and cocoa powder. Serve with a side of rice and a medley of sautéed vegetables.

Ingredients

Makes 4 (1¼ cup) servings

3 boneless, skinless chicken thighs, cut into bite-size pieces
1 small red onion, chopped
1 medium garlic clove, minced
1 medium red bell pepper, cored, seeded and chopped
½ cup chicken broth
1 (14.5-ounce) can no-salt added, diced, roasted tomatoes
1 (15-ounce) can pinto beans, drained and rinsed
2 canned chipotle chilies in adobo sauce, minced
2 teaspoons natural unsweetened cocoa powder
¾ teaspoon ground cumin
½ teaspoon salt
¼ cup reduced-fat sour cream
¼ cup minced scallions

Directions

Spray oil in large, heavy-bottomed pot. Add chicken and brown over medium high heat, about 3 minutes. Remove chicken; set aside. Spray oil again. Add onion, garlic and bell pepper to pot.

Sauté for 7 to 10 minutes, until vegetables are tender, stirring frequently. Pour in broth and stir up browned bits in pot. Stir in tomatoes, beans, chilies, cocoa, cumin and salt. Cover pot; reduce heat to low and simmer 30 minutes.

To serve, spoon into 4 shallow bowls. Top each serving with 1 tablespoon each of sour cream and scallions.

Nutritional Information

Per serving

Calories 267
Fat 9 g
Cholesterol 146 mg
Sodium 586 mg
Carbohydrates 26 g
Fiber 7 g
Protein 36.5 g

Love the recipe? Download the Cocoa Chicken Mole 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.

Easy Coca Chicken Mole is one of our favorite Mexican chicken recipes to make any time of year. 

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