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Low-carb zucchini lasagna roll-ups

emily.griffin
Submitted by emily.griffin on

Try a delicious twist on a traditional lasagna by replacing the noodles with zucchini. Zucchinis are high in antioxidants, help digestion and help keep blood sugar levels in check. This dish is low on carbs but big on flavor.  

 

Serves 6 

Ingredients: 

  • 4 large zucchinis 
  • 15 ounces ricotta cheese 
  • ¼ cup Parmesan cheese grated 
  • 1 ½ cups mozzarella cheese shredded (divided) 
  • 1 large egg 
  • 2 cups marinara home-made or store-bought 
  • salt & pepper to taste 
  • 1 tablespoon olive oil 

 

Directions: 

To make the lasagna roll-ups: Preheat oven to 400F. Grease a sheet pan with 1 tablespoon oil and set aside. 

Slice zucchini into 1/8'' thick slices. Lay zucchini slices on grease sheet pan and oven roast for 10-12 minutes. Remove from oven and cool for 5 minutes before handling. Leave oven on for cooking the casserole. 

While the zucchini is roasting, mix the ricotta cheese, parmesan cheese, 1/2 cup mozzarella cheese, egg and salt and pepper to taste. Stir just until combined. 

In a 9x13 casserole dish, spread homemade tomato sauce on the bottom. 

Assemble zucchini roll ups by laying a zucchini strip on a flat surface and spread about 2 tablespoons of the ricotta mixture first over each individual zucchini strip. Top with a tablespoon of marinara sauce and a sprinkle of mozzarella cheese. Roll up and place in casserole dish. Repeat with remaining rolls. Drizzle remaining sauce (if any) on the rolls and sprinkle with remaining mozzarella cheese. 

Bake uncovered for 20-25 minutes at 400F or until the cheese is melted and bubbly. 

 

Nutritional information (per serving)  

  • Calories: 297kcal 
  • Carbohydrates: 11g 
  • Protein: 19g 
  • Fat: 20g 
  • Saturated fat: 11g 
  • Cholesterol: 88mg 
  • Sodium: 751mg 
  • Potassium: 717mg 
  • Fiber: 3g 
  • Sugar: 7g 
  • Vitamin C: 29mg 
  • Calcium: 373mg 
  • Iron: 2mg 

 

 

 

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.

Zucchini-Lasagna

Try a delicious twist on a traditional lasagna by replacing the noodles with zucchini.

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Why your shoe size changes after having a baby

emily.griffin
Submitted by emily.griffin on

If you’ve given birth, science is now confirming what you’ve probably suspected: Your feet grew.  

Pregnancy may permanently change the size and shape of a woman’s feet, suggests a recent study published in the American Journal of Physical Medicine and Rehabilitation. The study followed 49 women from the start of their pregnancy to five months after delivery. Researchers discovered that 60 to 70% of the women had longer and wider feet than when their pregnancies began. First pregnancies may account for most of these changes, the study suggests. 

The weight gained during pregnancy and looseness of ligaments cause the arch of the foot to flatten out. Pregnancy hormones loosen the ligaments around your pelvis to prepare your body to give birth. They also relax the ligaments in your feet, causing the bones to spread and widen, creating a need to wear a half or full-size bigger shoe. This can happen as early as the second trimester, and your feet can continue to increase in size until late in the pregnancy. Once your baby arrives, you may be able to go back to your regular shoe size but in some case you may have to go up a size. 

“Whatever you do, don't try to squeeze into your old shoes,” said Hung Le, D.P.M., podiatrist with Genesis Foot & Ankle. “Wearing tight-fitting shoes can aggravate bunions and cause a host of other painful foot problems, from ingrown toenails to corns and calluses.”  

Be sure to call your OB/GYN if you notice a sudden increase in swelling in your feet or ankles as it can be a potential sign of preeclampsia or a blood pressure issue.  

Your foot isn't really growing, but the ligaments aren't as tight as they were before pregnancy. So, this is a great time to treat yourself to new shoes.  

 

 

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

Shoe-Size

If you’ve given birth, science is now confirming what you’ve probably suspected: Your feet grew.

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The relationship you need to be in

emily.griffin
Submitted by emily.griffin on

Your relationship with your doctor is one of the most important and personal ones you'll ever have, which is why you should be in one with a primary care provider (PCP). A PCP, or family doctor, is your first point of contact when you need non-emergency care for a wide variety of medical issues. Your PCP advocates for you and works with specialists and other healthcare professionals. Your PCP provides preventive care, identifies and treats common medical conditions and teaches healthy lifestyle choices. Yes, you need a PCP.  

 

Q: Why do I need a PCP? 

A:  Your PCP can take care of non-emergency health issues, such as colds, flu and rashes as well as your preventive health needs, like routine screenings. Each contact is an opportunity for prevention and health promotion. If your condition requires a referral, your PCP coordinates your care, and is a designated resource for specialists that knows you and your health history.  

 

Q: What’s a nurse practitioner and physician assistant?  

A: They are practitioners who go through a different training and certification process than doctors. They may serve as your PCP in some medical practices. 

 

Q: Is my PCP my lowest cost option for healthcare? 

A: Visits to your PCP are less expensive than visits to urgent care clinics, Emergency Departments or specialists.  

 

Q: Do I have to see my PCP for a referral?  

A: Your PCP handles your overall care and can coordinate medical treatments across many specialties if a condition is beyond their scope. These specialists are responsible for your treatment, but your PCP oversees the entire series of events. Check with your insurance company on referral requirements.  

 

Q: Who do I see if I have a chronic condition?  

A: Chronic health conditions like diabetes, arthritis and lupus can be difficult to monitor by yourself. A PCP can help you stay aware of how your chronic disease is affecting your body. Scheduling regular visits and performing routine tests are two ways your doctor can help you maintain your chronic condition.  

 

A PCP will get to know you and your family medical history well enough to ask the right questions and detect other health issues in their early stages. They’re trained to care for a person from infancy to advanced age. Find a PCP close to where you work or live and start the important relationship.   

 

 

 

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.

PCP-QA

Your relationship with your doctor is one of the most important and personal ones you'll ever have, which is why you should be in one with a primary care provider (PCP).

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How to stay healthy with a desk job

emily.griffin
Submitted by emily.griffin on

We have all heard sitting for long periods is unhealthy. What should you do when your paycheck is based on sitting at a desk all day? There are no substitutes for exercise, but below are tips to help your health while keeping your job.  

 

Take hourly breaks 

A quick walk around the office building, or a trip to the furthest restroom can get you up and moving for a couple of minutes and help you accumulate steps throughout your day. 

 

Park in the back of the lot 

If some people can park in the back of the lot to keep their car doors from being dinged, you can do it for your health. This will help you accumulate more steps on your way into and out of work. 

 

Walk more 

Have we mentioned walking? Doctors recommend at least 30 minutes of exercise five times a week. You will also often hear the goal of 10,000 steps a day. However, steps to the employee breakroom for a piece of cake versus steps on a treadmill add up slightly different. Regardless, do all you can to increase your step total, even if it means taking the long way to the breakroom for cake.  

 

Drink water 

If you must sit, at least drink plenty of water. You should consume about eight 8-ounce glasses of water a day depending on your weight, exercise level and surrounding area. This will keep you hydrated, make you feel fuller, so you are less likely to eat cake from the breakroom and prompt you to get steps while walking to the restroom.  

 

Pack lunch 

Take the time to pack a healthy lunch. This will help you avoid a sandwich from the vending machine or fast food restaurant next door. It makes it easier to control the calories you eat. As a bonus, you will also save money. 

 

 

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

There are no substitutes for exercise, but here are tips to help your health while keeping your job.

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Jump rope, not through hoops to get fit

emily.griffin
Submitted by emily.griffin on

Are you overwhelmed trying to pick a workout? Beach this, cross that and so on. It seems like there is a new fad workout every week, and a lot of them can be expensive to either purchase the equipment or program.  

 

Sometimes, all you need to do is go back to basics.  

Jumping rope can be an amazingly inexpensive and effective workout. The equipment list is pretty much a jump rope and athletic shoes. Yep, that is it.  

 

Maybe you are not convinced it can do much for you. 

A 2013 study on Shape America showed that jumping rope for 10 minutes a day can provide the same cardiovascular benefits as a 30-minute daily jog. Same benefits and save over 2 hours a week? Those numbers are hard to argue. 

Want more? Jumping rope can also improve your coordination. A 2017 study in Indian Journals revealed jumping rope improved coordination for autistic children.  

Another 2017 study on Plos One revealed girls 11 to 14 years of age who jumped rope each week had a higher bone density than girls who did not jump rope. A 2019 study by the Korean Society for Bone and Mineral Research recommended jumping rope for 10 minutes a day to improve bone strength. 

Still not convinced jumping rope is an adequate workout? Consider that jumping rope is a full body workout focusing on calves, glutes, quads, core muscles, shoulders and endurance.  

In case you still have doubts, we recommend trying it. You will probably be surprised at the effort it takes to jump rope for ten minutes. 

Of course, before starting any workout, always talk to your doctor first.  

 

 

 

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.

Jump Rope

Sometimes, all you need to do is go back to basics.  

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More than numbers

emily.griffin
Submitted by emily.griffin on

You’re more than your numbers  

Do you know the eight elements of wellness? When it comes to your health, there are lots of things you can measure. You can track your heart rate, your body mass index (BMI), and how many calories you eat each day. Your healthcare provider will monitor and record your blood sugar, cholesterol, blood pressure and more.  

“While knowing your health numbers is important to make sure you are within healthy ranges, there is more to achieving wellness than numbers on your chart,” said Sean Beach, L.D., R.D., Genesis Diabetes & Nutrition Education. Wellness also involves being free from illness, being proactive about your health and enjoying life. 

Discuss how to optimize your personal wellness with your healthcare provider and use the eight elements of wellness to improve.  

Eight elements of wellness 

Each of these building blocks is essential to your overall health.

1. Emotional – Understand your feelings and coping with stress 

Tips: 

  • Pay attention to self-care 

  • Practice relaxation techniques 

  • Develop skills to learn from experiences 

2. Environmental – Live a life that is respectful of the planet 

Tips: 

  • Connect with nature 

  • Protect the environment 

  • Raise your awareness of your impact on the earth 

3. Financial – Learn to manage your expenses 

Tips: 

  • Understand how to responsibly handle your money 

  • Avoid financial stress by anticipating expenses 

  • Use online apps to track your spending 

4. Intellectual – Have an open mind about new ideas 

Tips: 

  • Explore educational opportunities 

  • Be curious and expand your knowledge 

  • Participate in cultural events 

5. Occupational – Take satisfaction in your work 

Tips: 

  • Take pride in your achievements 

  • Feel a sense of contribution 

  • Enjoy what you do 

6. Physical – Keep your body healthy 

Tips: 

  • Visit your doctor for check-ups and screenings and make an appointment if you notice anything unusual. 

  • Eat a nutritious diet 

  • Stay active 

  • Get enough rest 

7. Social – Build healthy relationships 

Tips: 

  • Create a support network 

  • Develop intimate relationships 

  • Strengthen bonds with family 

8. Spiritual – Develop values to help you seek purpose 

Tips: 

  • Use resources to cope with problems 

  • Practice the religion of your choice 

  • Meditate 

 

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.

woman embracing man, both smiling at each other

Do you know the eight elements of wellness? When it comes to your health, there are lots of things you can measure.

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Liver and why we need liver

emily.griffin
Submitted by emily.griffin on

The liver is a vital organ in the human body, and it must be cared for through our diet and exercise.  

An animal’s liver, as a table food, is crazy loaded with nutrients and is one of the least popular menu items. Something has got to give.  

Humans’ liver functions 

Weighing in at about 3.1 pounds in adults, the liver is one of the largest organs in the body. The liver plays a central role in total body function. It converts the nutrients in our diets into substances that the body can use, stores these substances and supplies cells with them when needed. It also takes toxic substances and converts them into harmless substances or makes sure they are released from the body. The liver has many vital functions, including helping to digest food and process and distribute nutrients. A healthy liver is necessary for survival. Help your liver by limiting fatty foods, maintaining a healthy weight and if you drink alcohol, do it in moderation. 

Animals’ (or fowls’) liver for consumption  

Skip to the next paragraph if you order liver and onions or foie gras. If you do not, and would not, order animal liver of any kind, reconsider. Liver contains vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron. These nutrients provide the body with tools to get rid of toxins to aid the function of your liver.  

If the thought of eating liver in the same way you would eat a steak is too unpalatable, try disguising it. According to the website Back to the Book Nutrition, when sneaking liver into recipes, the keys are:  

  • Puree the liver first. Freeze the pureed meat in small portions for easy defrosting. 

  • Add it to recipes that have lots of flavor on their own, like chili, lasagna or a dish that includes bacon, to help hide the texture and taste of liver.  

When served on its own, liver commonly comes with onions. Let’s agree that onions can mask the taste of anything. 

 

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.

An animal’s liver, as a table food, is crazy loaded with nutrients and is one of the least popular menu items. Something has got to give.  

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How much do you know about body piercing safety?

emily.griffin
Submitted by emily.griffin on

You’ve been admiring your friend’s earrings and decided it’s time to get your own. One problem: how can you do it safely? It’s important to know how to be safe when getting your ears, nose or other body part pierced. Use this quiz to test your knowledge and see how much you know about piercing safety. 

 

 

 

To learn more about piercing safety, visit the Association of Professional Piercers at safepiercing.org. Happy piercing. 

 

 

 

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.

Woman getting her ear professionally pierced for jewelry

Use this quiz to test your knowledge and see how much you know about piercing safety. 

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Don’t let food allergies make you sick

emily.griffin
Submitted by emily.griffin on

What you don’t know about your food can hurt you 

A food allergy is an abnormal reaction by the immune system to specific proteins in certain foods. Most food allergies are triggered by:  

  • Peanuts 
  • Tree Nuts 
  • Soy 
  • Shellfish 
  • Fish 
  • Milk 
  • Eggs 
  • Wheat 

Common symptoms include: 

  • Itching or tingling in the mouth 
  • Difficulty breathing or swallowing 
  • Hives 
  • Eczema 
  • Swelling of the lips, tongue, throat or face 
  • Diarrhea or vomiting 
  • Dizziness or fainting 

 

Risk factors: 

If you suffer from certain allergies, such as hay fever, you may also have allergies to certain foods. This is known as cross-reactivity. 

For example, if you are allergic to birch pollen, you may also have allergic reactions to apples, carrots, peaches and pears, because they contain similar pollens. Often, cooking these foods will eliminate any reactions. 

You may also be at an increased risk for food allergies if you have a family history of asthma, eczema, hives or allergies such as hay fever. 

Additionally, asthma and food allergies commonly present together, and when they do, the symptoms for both are likely to be more severe. 

Click to Download PDF of "You Make Me Sick" 

 

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.

Man clenching stomach in pain with milk in hand

What you don’t know about your food can hurt you. Learn about food allergies, what triggers them, common symptoms, and risk factors.

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Red hot chili peppers (can help you live longer)

emily.griffin
Submitted by emily.griffin on

Even if it makes your nose run and your face burn, spicy food can still be delicious. It can have health benefits, too, even if the pain would suggest otherwise. 

Why spice? 

The compound capsaicin puts the “hot” in hot peppers. It is also spice’s primary source of health benefits. According to the University of Chicago, capsaicin benefits multiple areas of your body. 

The studied benefits of capsaicin 

  • Can have a positive effect on the microbiome of healthy bacteria living in your gut 
  • Curb acid production in the stomach and helps prevent ulcers 
  • Boost the body’s ability to burn fat and use energy 
  • Help you feel full sooner 
  • Reduce the risk of heart disease and Type 2 diabetes 
  • Help you live longer when eaten 6-7 times a week 

 

Take care in your spice-eating endeavors 

While spicy food can have benefits, be careful not to overdo it. Foods that are too spicy can cause abdominal pain. If you don’t eat a lot of spicy food, start small and work your way up. Red chili pepper flakes in your pasta are a better start than eating whole ghost peppers. Dairy products are a good way to help subdue the effects of spices that are too hot to handle. 

Whether you already love to drown your food in hot sauce or you are just getting started on your spice journey, you can feel good knowing that you might just be doing your body a favor. 

 

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.

woman eating red hot chili pepper

Even if it makes your nose run and your face burn, spicy food can still be delicious. It can have health benefits, too, even if the pain would suggest otherwise. 

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