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Mixed greens and steak salad with creamy peppercorn dressing

Submitted by emily.griffin on

The mixed greens in this recipe provide a healthy dose of vitamin A, vitamin C, vitamin K, folate, potassium and taste great too.

Ingredients

Makes 4 servings

1 lb. boneless beef top sirloin, cut ¾-inch thick

1-½ teaspoons crushed mixed peppercorns (black, pink and green)

1 medium red bell pepper, cut into 1-½-inch pieces

1 medium yellow bell pepper, cut into 1-½-inch pieces

Salt, as desired

1 (5-ounce) package mixed baby greens

Dressing

¼ cup reduced-fat sour cream

2 tablespoons light mayonnaise

2 tablespoons fresh lemon juice

1 large garlic clove, minced

1 teaspoon Worcestershire sauce

½ teaspoon crushed mixed peppercorns (black, pink and green)

¼ teaspoon salt

3 to 4 tablespoons fat-free milk

Directions

Cut beef steak into 1-¼-inch pieces. Toss with crushed peppercorns. Alternately thread beef and bell pepper pieces evenly onto four 12-inch metal skewers.

Place skewers on rack in broiler pan so the surface of beef is 3 to 4 inches from heat. Broil for 8 to 10 minutes for medium-rare to medium doneness, turning once. Remove from heat. Season with salt as desired.

Meanwhile, to prepare creamy peppercorn dressing, whisk together sour cream, mayonnaise, lemon juice, garlic, Worcestershire sauce, crushed peppercorns and salt in a small bowl. Stir in milk, 1 tablespoon at a time, until dressing is a creamy consistency. Set aside.

To assemble salad, place greens in a serving bowl. Remove beef and peppers from skewers and arrange over greens. Drizzle with dressing.

Nutritional Information (per serving)

Calories 236

Fat 10g

Cholesterol 60 mg

Sodium 300 mg

Carbohydrates 9 g

Fiber 1.1 g

Protein 28 g

Courtesy of “The Healthy Beef Cookbook” by Richard Chamberlain and Betsy Hornick, RD, John Wiley & Sons Inc., 2006

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Love the recipe? Download the Mixed Greens and Salad Steak with Creamy Peppercorn Dressing (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.

The mixed greens in this recipe provide a healthy dose of vitamin A, vitamin C, vitamin K, folate, potassium and taste great too.

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Slow cooker pork tenderloin in barbecue sauce

Submitted by emily.griffin on

After a long simmer in a slow cooker, lean pork tenderloin shreds when sliced. Scoop up the pork with its hot-sweet sauce and serve plain, over baked potatoes or in a bun with coleslaw.

Ingredients

Makes 6 servings

¾ cup sweet and smoky low-sodium barbecue sauce

¾ cup unsweetened apple juice

1 - ½ tablespoons apple cider vinegar

1 tablespoon brown sugar

¼ teaspoon smoked hot paprika

1 small onion, finely chopped

1 (1 - ½ pound) pork tenderloin, trimmed of visible fat

1 garlic clove, smashed

Directions

In a bowl, stir together barbecue sauce, apple juice, vinegar, sugar and paprika. Stir in onion. Rub pork tenderloin with garlic clove; discard leftover garlic.

Pour half the sauce into a 5-quart slow cooker. Top with pork tenderloin. Pour remaining sauce over pork.

Cover. Cook at low setting for 5 to 6 hours. (Meat thermometer inserted into pork should read at least 145 degrees.) Remove pork from slow cooker, but don’t turn off slow cooker. Let pork rest for 3 minutes. Slice pork into ¼¼-inch thick slices. Meat will break into thick chunks. Return to slow cooker and let soak in the sauce for 3 to 5 minutes.

Nutritional Information (per serving)

Calories 230
Fat 4 g
Cholesterol 72 mg
Sodium 270 mg
Carbohydrates 19 g
Fiber 0 g
Protein 26 g

Love the recipe? Download the Slow Cooker Pork Tenderloin in Barbecue Sauce 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.

Scoop up the pork with its hot-sweet sauce and serve plain, over baked potatoes or in a bun with coleslaw.

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Lung information you need to know

Submitted by emily.griffin on

If you have chronic obstructive pulmonary disease (COPD), or other lung issues, we want you to know the treatment you might encounter. Here’s an easy-to-understand infographic below to help.

Download the 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.

If you have chronic obstructive pulmonary disease (COPD), or other lung issues, we want you to know the treatment you might encounter.

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Clarifying 6 myths and facts about lung cancer

Submitted by emily.griffin on

Lung cancer. Just mentioning the condition may increase fear and loss of hope — and for good reason. Lung cancer kills more Americans every year than the next three most common cancers — breast, colon and prostate — combined, according to the American Cancer Society.

But even as the most commonly diagnosed cancer worldwide (excluding non-melanoma skin cancer), with 2.1 million new cases in 2018, it’s important to understand the myths and facts surrounding lung cancer, according to hematology and oncology specialist Shyamal R. Bastola, M.D., Genesis Cancer Care Center.

“There are three important messages about lung cancer we need to focus on: prevention, understanding increased risk and how we can decrease that risk, in addition to knowing there’s a tremendous improvement in treatment options,” Dr. Bastola explains. “It’s both the personalized prevention and treatment that has changed what we think of lung cancer.”

Setting the lung cancer record straight

To help overcome the unknown lung cancer often represents, Dr. Bastola provides much-needed insight on the myths and facts behind the condition:

Myth #1: Only smokers get lung cancer

Fact: While most lung cancer cases are related to smoking, nonsmokers can get lung cancer, too. Causes of lung cancer in non-smokers include secondhand smoke, or smoke from burning tobacco products and smoke that has been exhaled by the person smoking.

Environmental exposure to certain hazardous chemicals including asbestos, uranium, arsenic and some petroleum products, in addition to air pollution can also cause lung cancer in nonsmokers. “Radon exposure has also been shown to be the second-leading cause of lung cancer,” states Dr. Bastola. “Anything that causes chronic irritation of the lungs increases the risk of lung cancer, with the same concept applying to vaping, where there is good data showing it can cause significant lung damage.”

Myth #2: More women are impacted by lung cancer than breast cancer

Fact: While lung cancer is an equal opportunity disease, with the American Cancer Society estimating about equal numbers of new cases for both men and women in 2020 (116,300 in men and 112,520 in women respectively), invasive breast cancer remains the biggest threat to women. In fact, it’s projected 276,480 women will be diagnosed with invasive breast cancers in 2020. “Lung cancer may present an increased risk over breast cancer for women in terms of dying, but breast cancer remains the most common cancer diagnosed among women in the United States,” Dr. Bastola explains.

Myth #3: Lung cancer can’t be detected early

Fact: It’s true lung cancer does not show obvious symptoms until it reaches an advanced stage, yet timely detection is aiding early diagnosis and successful treatment.

Cancer has five stages: stage 0 (carcinoma in situ, or a tumor that is confined to its site of origin and has not invaded neighboring tissue or gone elsewhere in the body), stage 1, stage 2, stage 3 and stage 4. Lower stages indicate the disease is more localized, or contained, whereas higher stages refer to cancers that have spread into other areas of the body. Due to obvious symptoms including a cough that won’t go away, coughing up blood or significant weight loss not obvious until later, 75% of lung cancers are diagnosed when the disease is advanced or has spread to a new part of the body (metastasis).

But, those at high risk of the disease can greatly benefit from a screening test called a low-dose computed tomography (also called a low-dose CT scan). This screening is recommended for adults between the ages of 55 and 80; those with a history of heavy smoking; those who smoke now or have quit within the past 15 years; and those who have a cancer history or family history of lung cancer.

“Earlier detection is helping patients get diagnosed at earlier stages, providing them with a better chance of a cure,” explains Dr. Bastola. “From 2007 to 2016, new cases have dropped 3% every year for men and 1% each year for women, primarily due to decreased smoking.”

Myth #4: If I’ve been diagnosed with lung cancer, it doesn’t matter if I quit smoking

Fact: The best thing for anyone, at any time — no matter how long they’ve smoked or if they have been diagnosed with lung cancer — is to quit smoking, according to Dr. Bastola.

“If someone has been diagnosed with curable lung cancer or stage one, then it certainly would be very helpful to quit to prevent future lung cancers. And if you can quit before you were diagnosed, then you can decrease your risk tremendously,” he states. “Even if you’ve been diagnosed at a more advanced stage, quitting smoking may decrease the risk of toxicity from treatment. For example, if you’re undergoing radiation and you continue to smoke, the risks of having complications could increase.”

The Genesis Tobacco Treatment Program offers tailored treatment plans and goal setting to help everyone quit successfully. “Our individualized program includes regular sessions with counselors to help get started and stay committed to quitting,” says Dr. Bastola.

Myth #5: Surgery causes lung cancer to spread

Fact: There is a surprisingly common belief that if lung cancer — or any cancer — is exposed to air during surgery, it will spread; but there’s no medical proof supporting these beliefs. The reality is that often despite having surgery, the cancer progresses for many other reasons. And if you’re diagnosed in the early stages, surgery is the only thing that can cure cancer. “The longer you delay surgery or don’t have the procedure because you’re worried it can spread, then it will,” Dr. Bastola states.

Myth #6: Advanced cases of lung cancer can’t be treated

Fact: The best news regarding lung cancer centers around treatment advances, which have dramatically advanced over the past few years for the better. “With new treatments, the life expectancy or the expected benefit of treatment for advanced lung cancer has improved significantly,” explains Dr. Bastola.

A group of medications called immunotherapy has made the biggest impact for those being treated, including the medications KEYTRUDA® (pembrolizumab), OPDIVO® (nivolumab) and TECENTRIQ® (atezolizumab). “We can also tailor other oral medications after testing each patient’s specific biomarkers as well as mutations that help us decide what treatment will provide the best possible outcomes,” he says.

“Just four or five years ago we would almost never have somebody with stage 4 lung cancer live for five years or longer,” states Dr. Bastola. “Now we’re seeing this happen for more and more patients.”

 

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.

To help overcome the unknown lung cancer often represents, Dr. Bastola provides much-needed insight on the myths and facts behind the condition.

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Citrus sangria

Submitted by emily.griffin on

This simple Citrus Sangria recipe is a combination of dry red wine and orange juice which is great for the holidays or for when you just want to cool off on a hot summer day.

Ingredients

1 bottle (750 milliliters) dry red wine, chilled
¼ cup orange-flavored liqueur or orange juice
1 tablespoon sugar
1 seedless orange, thinly sliced
1 lemon, thinly sliced
Ice
1 cup club soda, chilled
Lemon wedges for garnish (optional)

Directions

Combine red wine, orange liqueur and sugar in a pitcher. Stir well to dissolve sugar. Add orange and lemon slices. Chill 1 to 3 hours.

To serve, add ice to pitcher. Pour in club soda. Immediately pour into glasses. Garnish each serving with a lemon wedge.

Nutritional Information

6 ounces per serving

Calories 175
Fat 0 g
Cholesterol 0 mg
Sodium 0.5 mg
Carbohydrates 11.5 g
Fiber 0.5 g
Protein 0.5 g

Download the recipe

Love the recipe? Download the Citrus Sangria 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 simple Citrus Sangria recipe is a combination of dry red wine and orange juice which is great for the holidays or for when you just want to cool off on a hot summer day.

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Apple and cabbage salad

Submitted by emily.griffin on

This is a quick and easy apple and red cabbage salad recipe made with crunchy almonds and a creamy dressing of honey and yogurt.

Ingredients

Makes 4 servings

2 large sweet apples, such as Pink Lady or Gala, cored, seeded and cut into 1-inch chunks, unpeeled
2 cups shredded red cabbage
2 celery stalks, trimmed and diced
½ cup fat-free plain yogurt
2 tablespoons reduced-fat mayonnaise
¼ cup orange juice
½ teaspoon curry powder
1 teaspoon honey
⅛ teaspoon salt
⅛ teaspoon pepper
2 tablespoons sliced almonds

Directions

Combine apples, cabbage and celery in a bowl. Toss gently but well. Stir together yogurt, mayonnaise, orange juice, curry powder, honey, salt and pepper in a cup. Spoon over salad. Mix gently but well. Sprinkle on almonds and toss again.

Nutritional information

Per serving

Calories 130
Fat 4.5 g
Cholesterol 3 mg
Sodium 180 mg
Carbohydrates 21 g
Fiber 3 g
Protein 3 g

Download the recipe

Love the recipe? Download the Apple and Cabbage Salad 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 is a quick and easy apple and red cabbage salad recipe made with crunchy almonds and a creamy dressing of honey and yogurt.

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Battling joint pain? You’re not alone

Submitted by emily.griffin on

If you have joint pain, it might seem like there’s no relief from persistent aching, stiffness and swelling. But for the over 14 million people living with joint pain caused by arthritis, gaining the knowledge behind what causes the condition can provide the power to overcome it — and live an active, pain-free life.

While arthritis is the leading cause of disability in the U.S. — affecting more than half of all 60-year-olds — arthritis is actually not a single disease. In fact, the term is an informal way of describing around 200 conditions that cause joint pain or joint disease, and arthritis isn’t the only reason for aching joints.

“At about age 25, people have the highest quality and quantity of bone and the smooth, white tissue that covers the bones, or articular cartilage — then everybody declines to some degree due to the normal aging process,” explains Corey A. Jackson, D.O., orthopedic surgeon, Genesis Orthopedic Group. “Some people’s joint health declines faster than others, and there are many factors that will alter how quickly their condition changes.”

Top joint pain culprits

To help navigate the why and when of joint pain, it’s important to understand what may be causing the condition. Here are some of the top causes of joint pain you should know:

1. Osteoarthritis

As the most common chronic joint condition, osteoarthritis (OA) — or degenerative arthritis, or wear-and-tear arthritis — affects 27 million people in the U.S. The disease occurs due to thinning or destruction of the smooth cartilage that covers the ends of the bones, causing changes to the underlying bone. While OA mostly affect those over the age of 60, it can appear even in younger ages. And the risk of OA increases if you’re overweight or you’ve overused a joint through activities, such as sports. The most often OA-affected joints include the knees, hips, lower back and neck, fingers, base of thumb and big toe.

2. Rheumatoid Arthritis

Much less common than OA, rheumatoid arthritis (RA) is a long-term, progressive and disabling autoimmune disease. While RA usually affects the hands and feet first, it can occur in any joint causing inflammation, swelling and pain in and around the joints and other body organs. Often causing stiff joints, RA is estimated to affect over 1.3 million people in the U.S.

3. Osteoporosis

Often confused with osteoarthritis, osteoporosis is a very different condition. While OA is a disease of cartilage that causes joint problems, osteoporosis is a disease of the bone. A disorder characterized by decreased bone strength from reduced bone quantity and quality, more than 53 million people already have osteoporosis or are at high risk due to a low bone mass. Women over the age of 50 are the primary targets of osteoporosis; only 20% of cases in the U.S. are men. Osteoporosis causes a loss of bone tissue, leaving bones less dense and more likely to fracture. In addition to resulting in a loss of height and change in one’s posture, the condition can cause severe back pain.

Implanting pain relief

Whether it’s OA, RA or osteoporosis causing your joint pain, the first step to easing the ache is getting an orthopedic surgeon’s evaluation. “The cause of the pain may be something that can be treated very conservatively with medications, activity modifications or physical therapy with excellent relief,” Dr. Jackson says. “But, the decision for a joint replacement is almost exclusively secondary to managing debilitating pain.”

According to the American Academy of Orthopaedic Surgeons, hip, knee and other joint replacement procedures are among the most common elective surgeries in this country. While the average age of patients undergoing hip replacement surgery has declined from over 66 to just under 65, the average age for a knee replacement has also declined from over 68 to just under 65.

For those who are found to need a total joint replacement, numerous advances are effectively easing pain and restoring function, including:

• Quality of the implants and materials used — The combination of advances in prosthetic design and biomaterials improves regained motion, in addition to a joint’s length of life. Overall, today’s joints are lighter and stronger and last longer.

• Real-time computer “navigation” during surgery — A handheld computer navigation unit allows surgeons to be more precise in placing implants, to ensure the best fit and function. Genesis orthopedic surgeons use KneeAlign® during total knee replacement to provide real-time navigation and alignment information throughout your knee surgery. It works through sophisticated micro-sensors, deploying the same precision technology that keeps satellites and space stations in orbit and aircraft straight and level. “It’s like a handheld GPS navigation tool that ensures each joint replacement is patient-specific in terms of alignment,” says Dr. Jackson.

• Patient-specific scanning technology — An advanced and efficient suite of operating room products and technologies known as Arthrex Synergy OR® used at Genesis Orthopedic Services provides ultra-high definition images to let the surgeon know exactly where to make an incision, among other benefits.

Timing of joint replacement

While total joint replacement can be effective for an improved quality of life, it’s important to think of the surgery as an option only after all other rehabilitative options are exhausted, according to Dr. Jackson.

“If someone is functioning and their pain is controlled, a total joint replacement is not recommended. But, if all other conservative treatments aren’t effective to relieve pain and immobility, advances have made joint replacement a safe and effective option,” he says.

 

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 have joint pain, it might seem like there’s no relief from persistent aching, stiffness and swelling.

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Heart information you need to know

Submitted by emily.griffin on

Cardiovascular diseases are the number one cause of death in the world. We’ve created this infographic to help you understand risk factors, warning signs and certain treatment options.

Download the Heart Information You Need to Know (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.

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Prevent the spread of COVID-19

Submitted by emily.griffin on

Infection prevention against COVID-19, cold and flu

 

 

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.

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Coping with your emotions surrounding COVID-19

Submitted by emily.griffin on

COVID-19 can cause a wide range of emotions that may include anxiety, isolation, anger and more. This is normal. Countless people are feeling the same way. Below are suggestions from the Centers for Disease Control and Prevention (CDC) for dealing with these feelings and keeping yourself healthy.

1. Focus on facts and be wary of fake news

For community health information, rely on your local health department. For information on a larger scale, visit the CDC website. Don’t panic because of a social media post or a story on a questionable website. If the information is real, trusted news sources will verify it.

2. Take timeouts

Be mindful of how long you spend watching and listening to COVID-19 coverage. Obsessing over it can increase anxiety.

3. Practice good hygiene

Frequently and thoroughly wash your hands with soap and water or an alcohol-based hand sanitizer. Avoid touching your face. Cover your mouth and nose with a tissue or sleeve when you cough or sneeze. Avoid individuals who are sick.

4. Take care of your mind and body

Get plenty of rest, exercise, eat healthy and avoid alcohol and drugs. Do things that you enjoy. Read a book, watch a movie at home, or play a game with loved ones.

5. Social distancing does not mean isolation

Talk to and text friends and family over the phone. Connect through social media. Be honest with loved ones about how you are feeling.

Help is waiting

If the pressure is too much, contact The Genesis NurseLine 24 hours a day, seven days a week at (740) 455-4949 or Genesis Behavioral Health at (740) 454-4615 for resources to deal with the stress.

 

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 suggestions from the Centers for Disease Control and Prevention (CDC) for dealing with these feelings and keeping yourself healthy.

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