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Arthritis patient finds renewed comfort

Rick Knowlden wanted to find relief from the lingering osteoarthritis in his right hip. Osteoarthritis is common in the knees, hands, hips and neck, and causes the tissues in the joint to break down over time.

Osteoarthritis patients feel pain from joint swelling and stiffness, often leading to joint replacement surgery. “I walked with hip pain until I couldn’t,” said Rick. “I was hurting for a few years.”

Rick asked his family doctor to recommend a specialist. He was referred to the Genesis Orthopedic Center where he met Christopher Leibold, D.O., Fellowship-trained and Board-certified Orthopedic Surgeon.

“I shared with Dr. Leibold that I was at the point where it hurt to walk,” said Rick. “Getting out of bed was painful. Fearing the worst, I asked him for the best advice.”

 

An alternative approach

Dr. Leibold described the steps for a minimally invasive anterior hip replacement. Unlike the traditional posterior approach, which enters from the back of the hip and harms muscles, anterior hip replacement works around the muscles, leaving them attached to the bone.

“For anterior hip replacement, we enter through the front of the hip and the upper part of the thigh,” said Dr. Leibold. “The damaged bone and cartilage are easily removed, and the new hip is placed.”

Concerned about downtime, Rick asked Dr. Leibold about the length of recovery. Since the procedure works around the hip muscles, patients heal faster. They often feel less pain and can walk without assistance sooner than those with traditional posterior surgery.

“Dr. Leibold answered my questions,” said Rick. “It was easy to understand the steps of the procedure.”

 

An easy decision

“It was an easy decision to have the surgery. I recovered quickly. I give the experience a 10 out of 10.” – Rick Knowlden

Rick had his right hip replaced using the anterior approach in December 2024. He was dedicated to recovering quickly so he could return to his favorite outdoor hobbies, including hunting and fishing.

 

Learn about Rick’s surgery

An alternative to a traditional posterior hip replacement, the anterior approach locates the hip joint through the groin. Sometimes referred to as a mini-hip replacement, there are several advantages to the anterior approach, including:

  • Less disruption to muscles or tendons
  • Smaller incision
  • Less pain
  • Fewer restrictions after surgery
  • Less chance of dislocation after surgery
  • Walking without assistance sooner
  • Increased mobility
  • Quicker recovery time
  • Less time doing physical therapy

 

Watch Dr. Leibold explain the benefits and recovery of the anterior approach HERE.

 

Chris Leibold, DO

Christopher Leibold, D.O.

Fellowship-trained and Board-certified Orthopedic Surgeon

Genesis Orthopedic Center

 

Rick Knowlden

“It was an easy decision to have the surgery. I recovered quickly. I give the experience a 10 out of 10.” – Rick Knowlden

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Better begins at 80

Jack Fitch has lived a full life. A good life.

As he aged, he started to slow down. He couldn’t do as much as he used to, which he expected. After all, he is 80 years old.

However, over time, his health declined to a point where he couldn’t walk upstairs without being winded. He started having balance problems and coughing.

Regardless of his age, Jack wanted to feel better. He wanted to do more things. He wanted to live life on his terms.

 

Jack took action 

Determined to get better, Jack visited his primary care doctor, who referred him to the Genesis Heart & Vascular Institute. Jack then met Trevor Ellison, M.D., Ph.D., MBA, Fellowship-trained and Board-certified Cardiothoracic Surgeon and Medical Director of Cardiothoracic Surgery at the Genesis Heart & Vascular Institute. He also met Shaun Bhatty, M.D., Fellowship-trained and Board-certified Electrophysiologist at the Genesis Heart &Vascular Institute.

An MRI and EKG revealed that one of Jack’s heart valves was not opening and closing completely. It also showed he had atrial fibrillation (AFib), which is an arrhythmia or abnormal heartbeat. These conditions were causing Jack’s trouble breathing, unsteadiness and coughing.

“After the diagnosis, Dr. Ellison and Dr. Bhatty shared treatment options,” said Jack. “They gave me information that I read and considered. We were talking about my heart, so I was only going to make an informed decision.”

Jack decided to move forward with transcatheter aortic valve replacement (TAVR) to replace his heart valve, which was not working correctly.

The procedure was performed in early September 2024 by Dr. Ellison, Kinan Kassar, M.D., Fellowship-trained and Board-certified Interventional and Structural Cardiologist and the Structural Heart Team at the Genesis Heart & Vascular Institute.

“TAVR is a minimally invasive alternative to open heart surgery,” said Dr. Ellison. “We placed several catheters (small tubes) in his groins and then maneuvered a new, bioprosthetic aortic valve from there. It was then placed inside his deteriorated aortic valve and expanded, leaving him with a new, well-functioning aortic valve.”

Jack quickly recovered and two months later underwent a minimally invasive ablation for AFib.

“Similar to TAVR, we use a catheter inserted through the groin that we direct to the heart,” said Dr. Bhatty. “However, instead of maneuvering a valve, we send radio waves through the catheter to create small scars in the heart to stop the signals that cause AFib.”

During the procedure, Dr. Bhatty also performed a second minimally invasive procedure. He implanted a small device in the heart to block a part of the heart called the left atrial appendage (LAA), where blood clots form in people with AFib. This helps lower the risk of strokes and may reduce the need for long-term blood thinners.

“Soon after the procedures, I felt great,” said Jack. “I’m so glad I chose Genesis. I can also do my routine bloodwork at the Genesis Coshocton Medical Center, which is only five minutes from home.”

“After the diagnosis, Dr. Ellison and Dr. Bhatty shared treatment options. They gave me information that I read and considered. We were talking about my heart, so I was only going to make an informed decision.” - Jack Fitch

 

Jack is living his best life 

Jack expressed his gratitude for the follow-up care after his procedures. While recovering, he was asked to wear a heart monitor for one month. One day, Jack’s wife, Dawn, received a call from Genesis.

“Genesis called concerned because they could see Jack’s heart racing through the monitor,” said Dawn. “They wanted to know if he was okay. I told them he was outside stacking firewood, which accounted for his higher heart rate. It made us feel good for choosing Genesis all over again. First, they did a great job treating him and then continued to monitor and react quickly when something could have been wrong.”

Jack might be 80, but after seeking treatment, he is back to doing the things he enjoys. He spends his days with his wife and taking care of home and property.

 

Life after TAVR 

Jack Fitch quickly returned to his active lifestyle after his transcatheter aortic valve replacement (TAVR) in September 2024.

Aortic stenosis is the narrowing of the aortic valve, slowing blood flow from the heart to the rest of the body. The minimally invasive TAVR procedure uses tiny, flexible tubes to enter the groin and reach the heart. A new valve is placed, leaving no scarring or pain.

Most TAVR patients return home within 48 hours. Ask your doctor about the best day-to-day recovery plan, which includes supervised cardiac rehab. Eating a healthy diet of fruits and vegetables, whole grains, skinless poultry and fish, fat-free or low-fat dairy products and nuts is also important.

Follow-up care includes visits with your doctor and yearly checkups. Patients often return to their routine within a month, compared to up to 8 weeks for open-heart surgery.

Jack’s quick recovery allowed him to enjoy his hobbies without feeling out of breath. He was happy to get back to taking care of his home, doing yardwork and stacking firewood.

A non-invasive, painless test can check for aortic stenosis. Talk to your doctor if you’re experiencing these symptoms:

• Chest pain

• Fast heartbeat

• Shortness of breath

• Feeling dizzy

• Trouble walking short distances

• Decline in routine

• Feeling very tired

 

Trevor A. Ellison, MD

Trevor Ellison, M.D., Ph.D., MBA 

Shaun Bhatty, M.D.

Shaun Bhatty, M.D. 

Kinan Kassar, MD

Kinan Kassar, M.D. 

Better begins at 80

Jack Fitch called Genesis when he needed help with breathing and balance. After minimally invasive heart procedures, he returned to his active lifestyle.

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A letter from our President and CEO | LiveWell Summer 2025

emily.griffin
Submitted by emily.griffin on

From day one 

As we celebrated Genesis Hospital’s 10th anniversary in June, we reflected on the incredible families we care for and the compassionate traditions that have always anchored our mission, vision and values.

Our faith-based mission of providing exceptional care began in 1891, when a local group of 84 dedicated Protestant women founded the 12-bed Zanesville City Hospital.

In 1907, the name was changed to Bethesda Hospital, one of our two future sponsors. The origin of our other sponsor began in 1900 when the Margaret Blue Sanitarium was donated to the Franciscan Sisters of Christian Charity to operate under their leadership and healing ministry. It was renamed Good Samaritan Hospital in 1902.

Over the past 125 years, we have proudly embraced our faith-based roots to provide the best healthcare to Southeastern Ohio. For us, faith-based healthcare means caring for people, including the body, mind and spirit, with compassion and expertise.

In this issue of LiveWell, meet three patients who chose Genesis for their life-changing treatments and for help through their recovery. Not wanting to slow down, Jack Fitch called Genesis when he needed help with breathing and balance. After minimally invasive procedures for an abnormal heartbeat and a heart valve replacement, Jack has happily returned to his active lifestyle and is feeling great.

Your continued support attracts highly skilled physicians to serve our community. Join me in welcoming Anna Carpenter, M.D., to the Genesis Interventional Pain Management Clinic. Board-certified in chronic pain medicine and anesthesiology, Dr. Carpenter uses minimally invasive techniques to guide patients in the treatment of pain-related disorders.

Our mission continues to be a patient-centered healthcare system dedicated to helping you improve your health and well-being. Thank you for choosing Genesis.

In good health,

Matthew Perry signature

Matthew J. Perry 

President & CEO 

Over the past 125 years, we have proudly embraced our faith-based roots to provide the best healthcare to Southeastern Ohio.

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Every breath matters

Some moments in life take your breath away.

Some diseases take them all. Until now.

Richard Deaton was living in Charleston, South Carolina, working as a land surveyor when he started having trouble breathing. A lot of trouble, which he learned, was caused by a severe case of emphysema, a lung disease that makes it hard to exhale carbon dioxide and prevents you from inhaling as much oxygen as you need.

Richard moved to Coshocton, Ohio, to be close to family. He sought care and was admitted to a hospital six times in a year. He was unable to work, be active or do much of anything.

 

Richard never gave up

Richard was determined to get better, so he started looking for options. Eventually, he considered Genesis HealthCare System and discovered the Genesis Lung Center.

“After I found the Genesis Lung Center,” said Richard, “I asked around and learned they came highly recommended. At that point, I knew what I needed to do.”

After visiting the Lung Center, he was given an albuterol prescription that would relax his airways, and it helped him breathe easier for a while. However, his emphysema eventually worsened, and he had a severe attack, making it extremely hard to breathe.

Richard went to the Genesis Coshocton Medical Center and was kept for overnight observation. The next day, Richard was transferred to Genesis Hospital, where he met Jacob Hupp, M.D., Fellowship-trained and Board-certified Pulmonary and Critical Care Specialist at the Genesis Lung Center.

“Richard’s emphysema had progressed to a critical point,” said Dr. Hupp. “His traditional options were a lung reduction or lung transplant, but Richard was not ready to undergo surgery. Fortunately, soon after that, we were ready to introduce a new minimally invasive bronchoscopic lung volume reduction procedure at Genesis.”

The new procedure uses a Zephyr Endobronchial Valve. It implants tiny valves in parts of the diseased lung to allow trapped air to escape, making breathing easier for patients.

 

Being the first

“Dr. Hupp called and said I was eligible to be the first patient to undergo a new procedure at Genesis,” said Richard. “We discussed the procedure, options, outlook and how it fits my condition. He knew so much about my condition and the procedure. It gave me confidence in him. I decided to have the procedure, and I am so glad I did.”

 

A new friend and commitment to moving

After the procedure, Richard felt much better. He could move around again without losing his breath. However, he knew he had work to do. Being active would help his breathing. Through a friend, he received a Dachshund named Onyx when she was seven weeks old. It was the encouragement he needed to get up and get moving.

Onyx and Richard go on frequent walks together. She stays by his side whether they are in the park or relaxing at home.

“I am so glad I didn’t give up on trying to get better,” said Richard.

“I found Genesis, and they changed my life. I am so grateful to Dr. Hupp, his team and Genesis.” – Richard Deaton

 

Watch Richard discuss his Zephyr Endobronchial Valve procedure.

Dr Jacob Hupp

Jacob Hupp, M.D. 

Fellowship-trained and Board-certified Pulmonary and Critical Care Specialist

Genesis Lung Center

 

Richard Deaton

“After I found the Genesis Lung Center,I asked around and learned they came highly recommended. At that point, I knew what I needed to do.”

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Pump up your heart health

Kyle.Norton
Submitted by Kyle.Norton on

According to the Centers for Disease Control and Prevention, almost 120 million people have high blood pressure or are taking high blood pressure medication.

The American Heart Association (AHA) describes blood pressure as the force of blood against our artery walls as it runs through our bodies. Our hearts push blood into vessels with every beat.

Blood pressure readings are measured in millimeters of mercury, or mm Hg, and include two numbers:

  • Systolic pressure, the top number, is the pressure against the artery walls as the heart beats. This number is recorded first.
  • Diastolic pressure, the bottom number, is the pressure against the artery walls between heartbeats. This is when the heart rests.

A doctor diagnoses high blood pressure, or hypertension, when readings are regularly too high. A healthy reading for adults is less than 120/80 mm Hg. Ranges vary for children. High blood pressure can also affect pregnancies, resulting in conditions such as preeclampsia and early delivery.

 

Treatment

If you’ve been diagnosed with hypertension, integrating healthy lifestyle changes is important. Poor management can lead to additional health concerns, such as a heart attack, vision loss and stroke.

The AHA recommends these tips:

  • A diet with fruits and vegetables, whole grains, skinless poultry and fish, fat-free or low-fat dairy products and nuts.
  • Lower salt intake.
  • Be physically active.
  • If you smoke, stop smoking.
  • Take prescribed medications.

 

Blood pressure cuff

Categories

High blood pressure doesn’t always have warning symptoms. The AHA groups blood pressure readings into five categories.

 

Blood pressure categorySystolic pressure mm HgDiastolic pressure mm Hg
NormalLess than 120 andLess than 80
Elevated120 to 129 andLess than 80
High blood pressure stage 1130 to 139 or80 to 89
High blood pressure stage 2140 or higher or90 or higher
Hypertensive crisisHigher than 180 and/orHigher than 120

 

Work with your doctor to know your numbers and learn about prevention or treatment. While one high reading isn’t always a sign of concern, call 911 if readings are over 180/120 mm Hg and you have chest pain, shortness of breath, back pain, vision changes, dizziness or vomiting.

 

Learn more about managing blood pressure

 

Ready to get healthy?

Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better 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.

Pump up your heart health

According to the Centers for Disease Control and Prevention, almost 120 million people have high blood pressure or are taking high blood pressure medication.

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Take the scenic route

emily.griffin
Submitted by emily.griffin on

Lace up your boots and go 

Close your eyes. Feel the warmth of the sun on your face. Listen to the sound of the wind softly whooshing through the trees. Take a deep breath and inhale the smell of honeysuckle. Delightful imagery like this is real when you spend time walking or hiking outdoors. 

Ohio is home to 75 state parks with trails that span more than 7,680 miles. With thousands of miles to explore, you can start a new hobby. Pretty soon, you’ll begin to experience all the benefits of trail walking. 

Physical benefits of trail walking 

No matter your age or fitness level, staying active is important to your overall health. Walking comes with a long list of positive side effects. According to the National Institute on Aging, staying active helps: 

•Reduce your risk of heart disease. 

•Improve arthritis. 

•Increase energy levels. 

Mental benefits of trail walking 

A Stanford University study found that people who walked for 90 minutes in a natural area showed decreased signs of depression. Through this study, researchers show a link between nature and improved mental health. Walking can: 

•Reduce anxiety and depression. 

•Regulate your sleep.  

•Improve your memory. 

Trail walking tips 

Before you hit the trail, there are a few things you should keep in mind. Most importantly, you need to stay hydrated. Bring water to sip on throughout your walk.  

Protect your skin and eyes from the sun. Apply sunscreen before you head out. For extra protection, consider wearing a hat and sunglasses.  

A good pair of shoes will make a big difference in your ability to hit the trail and stay on it. Find a pair that provides comfort and stability. This will help you tackle hills and uneven sections with ease.  

While you’re on the trail, keep an eye out for native plants and wildlife. Taking in the sights and sounds of the outdoors can help keep you motivated.  

Finally, go at your own pace. Any amount of movement is good for you. If you need to, start slow. Once you feel comfortable, you can add distance to your walks. Find your local state park or nature preserve and enjoy your time outdoors.  

Before you begin a new exercise routine, be sure to talk it over with your primary care provider.  

Safety tip 

Prevent exposure to the infected ticks that transmit Lyme Disease. Listen to Jignesh J. Modi, M.D., a Board-certified and Fellowship-trained Infectious Disease Specialist at Genesis HealthCare System’s Infectious Disease Clinic, discuss symptoms, treatment and prevention of Lyme Disease in our podcast, “Avoid getting ticked off by Lyme Disease.” 

 

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.

Take the Scenic Route

Ohio is home to 75 state parks with trails that span more than 7,680 miles. With thousands of miles to explore, you can start a new hobby. Pretty soon, you’ll begin to experience all the benefits of trail walking. 

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Empty nest syndrome

emily.griffin
Submitted by emily.griffin on

If your child is a member of the class of 2024, full speed ahead is the only speed they go. They’re with their friends at every party, movie, game, concert and more. And even though you’d love to spend some time with them, you’re not fighting them on this because they’re “never going to see these friends again after senior year.” 

Since when do you hesitate to say no?  

What is happening to you? 

Chances are you’re in the early stages of Empty Nest Syndrome, the adjustment period parents go through when their last child leaves the nest. It affects both men and women. Some parents try to adjust early while others hope for business as usual all year. Some don’t feel the full brunt until after the child has moved out. Most people report feeling sad. Some are angry. Others are thrilled. It’s complicated.  

Here are some common symptoms of empty nest syndrome:  

  • Loss of purpose. You miss the structure and the timetable of parenting. What are you going to do with all this free time?  

  • Loss of control. You’re wondering if your child is safe and taking care of themself. It can be hard to let them figure it out.  

  • Loneliness. You miss your child’s companionship.  

  • Emotional distress. You might find yourself sobbing in your vehicle after the final goodbye. It’s a common reaction. Pat yourself on the back for reaching your vehicle.  

Prepare yourself 

How you feel when the child that qualifies you to join the empty nest club leaves depends on many factors. If you’re married, is your marriage stable? Were you a stay-at-home parent? How are your finances? Are you employed, and is it fulfilling work? Decide what you want in life. The more balance you can create in your life before your nest empties, the more successful the transition.  

The one tip to follow 

Stay connected. Keep in touch. Say “you’ve got this” often. Send texts or cards to let them know you’re thinking of them. Don’t expect to hear from them daily, or even weekly. Trust that absence really does make the heart grow fonder. 

Most importantly, if you find yourself struggling with this transition, you’re not the only one. Reach out to a counselor for support and strategies to manage this new phase of life. 

P.S. You’ve got this.

Go to genesishcs.org/yourhealth for more Wellness Resources.

 

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.

Empty Nest Syndrome

If your child is a member of the class of 2024, full speed ahead is the only speed they go. They’re with their friends at every party, movie, game, concert and more.

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Blueberries are healthy winners

emily.griffin
Submitted by emily.griffin on

Blueberries can lower your chance of having a heart attack.

True or false?

True: An 18-year Harvard study of more than 90,000 people found participants had a 34% lower chance of having a heart attack if they consumed three or more servings of blueberries or strawberries per week.

Blueberries provide potassium.

True or false?

True: According to the U.S. Highbush Blueberry Council, blueberries are a source of potassium, magnesium, vitamins C and K and fiber. Even better, all those nutrients only add up to 80 calories per cup.

Blueberries can lower your chance of Type 2 diabetes.

True or false?

True. According to a 2013 study in the BMJ journal, eating blueberries, which contain anthocyanins, three times a week can reduce your risk of becoming diabetic.

Blueberries are good for your mind.

True or false?

True. A 20-year study on women 70 years of age and older from Harvard showed that eating blueberries at least once a week or strawberries at least twice a week may delay cognitive aging by two and a half years.

With all these health benefits, it is time to start gobbling blueberries. To make sure you get the most out of your blueberries, here are a couple of tips. The darker the color means there are more nutrients in the blueberries. Frozen blueberries are just as beneficial as fresh blueberries.

 

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.

Learn about the amazing benefits of blueberries.

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Insta pot lentil soup

emily.griffin
Submitted by emily.griffin on

Ingredients:  

  • 2 tablespoons extra-virgin olive oil
  • 1 medium yellow onion, diced
  • 4 medium carrots, diced
  • 3 stalks celery, diced
  • 4 sprigs fresh thyme
  • 1 teaspoon kosher salt
  • ¾ teaspoon smoked paprika
  • ½ teaspoon black pepper
  • 1 ½ cups French green lentils
  • 4 cloves garlic, minced (about 4 teaspoons)
  • 1 can fire-roasted tomatoes, diced (15 ounces)
  • 1 can crushed tomatoes (15 ounces)
  • 4 cups low-sodium vegetable broth
  • Fresh parsley for serving, chopped
  • Parmesan cheese, freshly grated, optional
  • Crusty bread, optional  

Instructions:   

Drizzle the oil into the pot. Set to sauté. Once the oil is hot, add the onion and stir. Continue to cook the onion, stirring often, until it is very soft, beginning to lightly brown and break down, about 8 minutes.  

Dice carrots and celery and add to the pot. Sauté until the carrots and celery are barely soft, about 2 minutes. Bundle the thyme sprigs together to make them easier to pull out later. Add salt, smoked paprika and pepper.  

Add the lentils and garlic to the pot and stir to coat them in the spices. Let cook 30 seconds until the garlic is fragrant. Add the diced tomatoes, crushed tomatoes and vegetable broth.  

Cover and seal the instant pot. Set to cook on high pressure for 15 minutes, then allow the cooker to release pressure naturally. This will take about 10 to 15 additional minutes.  

Open the lid and stir the soup. Remove the thyme stems, leaving the leaves in the soup. If the soup is too thick for your liking, thin with a bit of water or additional stock until you reach your desired consistency. Taste and adjust the seasonings as desired.   

Serve hot with a sprinkle of parsley, Parmesan cheese and bread for dipping.  

Nutritional information:  

  • Serving size: 1 ½  cups
  • Number of servings: 6
  • Calories per serving: 236
  • Total fat: 12 g
  • Saturated fat: 5 g
  • Cholesterol: 135 mg
  • Sodium: 516 mg
  • Carbohydrates: 12 g
  • Fiber: 16 g
  • Sugar: 10 g
  • Protein: 36 g  

Storage:

Place leftover soup in an airtight container in the refrigerator for up to five days or freeze for up to three months. Let thaw overnight in the refrigerator before reheating. 

Approved by:  
Maurine Maneely  
Genesis Registered Dietitian 

Find more recipes at genesishcs.org/eatwell. 

lentil soup

Learn how to make this delicious lentil soup with an insta pot.

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Three sneaky ways to add protein to your diet if you don’t like meat

emily.griffin
Submitted by emily.griffin on

Protein. You know you need it, but if you don’t like meat or are opposed to eating it, it might feel like your options are limited. After all, you can only dip apples in peanut butter so many times before it starts to get old. It’s tempting to ignore, but protein is crucial for a healthy diet. 

According to the National Library of Medicine, protein can help you heal more quickly, support healthy weight loss and lower your blood pressure. 

If the thought of a big juicy steak doesn’t make you salivate, don’t worry. Whether you’re on a plant-based diet or can’t bear another bite of greasy ground beef, here are a few delicious ways to get more protein into your diet.  

1. Add snacks to your rotation     

Have you ever grabbed a snack to appease your grumbling stomach, only to still feel hungry? According to the National Library of Medicine, a protein-rich diet can help you feel fuller longer. Fend off the midday munchies with one of these snacks. 

  • Keep sunflower or pumpkin seeds, edamame or string cheese on hand for a quick pick-me-up. 

  • Cottage cheese is a protein powerhouse. It’s a great snack on its own or with fruit. 

2. Swap an ingredient in one of your go-to meals with a protein-rich alternative    

If an ingredient isn’t crucial to the structure of the meal, try switching it out with a protein-fueled substitute. Experiment to find the best fit for your dish. It might take some trial and error, but it will be worth it in the long run. 

  • Switch up your spaghetti dinner by using whole-grain pasta. If you don’t like the taste of whole- grain noodles, try chickpea pasta instead. Both are protein-rich options. 

  • Is plain Greek yogurt too bitter for you on its own? Try using it in place of sour cream. You probably won’t notice the difference during your next taco night.  

  • Making a rice dish?  Use quinoa or lentils as the base. 

3. Boost your favorite meals by adding protein 

Adding protein to a meal doesn’t have to mean adding a piece of grilled chicken to your plate. Adding an extra ingredient (or two) can enhance the flavor of your meal while making it healthier. You never know, you might find a new way to prepare your favorite dish. 

  • Next time you pour yourself a bowl of cereal, toss in some cashews or peanuts for an extra crunch and boost of protein. 

  • Love ramen? Add an egg, mushrooms or high-protein vegetables like cooked spinach or peas to your noodles. 

 

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.

three sneaky ways to add protein to your diet if you don’t like meat

Whether you’re on a plant-based diet or can’t bear another bite of greasy ground beef, here are a few delicious ways to get more protein into your diet.  

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