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No sweat, exercise in the pool

Submitted by aduranplazola on

A refreshing dip in the pool can do more than cool you off. There are benefits to swimming that will make you want to find a way to jump in a pool year-round.  

According to Swimming.org, exercising in water makes your body work harder and uses all the muscles in your body. Thirty minutes in a pool is worth 45 minutes of the same activity on land because of the water’s resistance. That same 30 minutes of a leisurely swim can burn more than 200 calories, double the number of calories for the same time spent walking.  

There are benefits to exercising in a pool, even if you're not a swimmer. Try water walking; working against the water's resistance is good for your muscles and helps keep you flexible. Aquatic exercise classes can be in the deep end of a pool with flotation devices or the shallow end of a pool. Try a class with a trainer who leads a group through a set of exercises with special water weights or pool noodles.  

Consider lap swimming if you're generally healthy and your doctor says it's OK. But start slowly. For example, swim for five or 10 minutes, a few times per week. Gradually increase the amount of time each week and note how many laps you can do within that time. 

Water supports up to 90% of the body’s weight, which makes a pool a joint-friendly spot to exercise. Heated pools, typically 82 to 88 degrees, can help soothe joint and muscle pain while your body reaps the benefits of exercise.   

“When you exercise in water, it can ease joint stiffness, decrease pain and swelling, and improve your range of motion,” said Shehla Atiq, M.D., fellowship-trained rheumatologist, Genesis Rheumatology Care Center. “It may be more comfortable to move in water when you’re in pain.”  

If sweating is your reason for inactivity, throw water on that excuse. You won’t feel sweaty in a pool, no matter how hard you work out, because the water constantly cools you down. Go ahead, get your feet wet.

 

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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(Quiz) How to stop worrying – hmm … is this headline catchy?

Submitted by aduranplazola on

Are you a constant worrier? Do you start thinking about things that are a concern and end up sleepless fretting about an asteroid hitting our planet? There are solutions. Take our quiz to learn simple techniques to control your worries and help your overall health.  

If you are worried about how you will do on this quiz? Then you definitely need to take it.

 

 

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

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Are your shoes your Achilles’ heel?

Submitted by aduranplazola on

Almost everyone loves getting a new pair of shoes, taking them out of the box and trying them on with your favorite outfit. Then you show them off by wearing them to dinner, shopping, the gym or work. You come home … and please take them off before going inside!  

Do you know how dirty your shoes are? After reading this, you will probably wish you didn’t know. According to a study by Dr. Charles Gerba, microbiologist and professor at the University of Arizona and The Rockport Company, your shoes are covered in bacteria. How much bacteria? About 421,000 units on the outside and almost 3,000 on the inside. Yuck. 

Even worse, some of the bacteria are Escherichia coli, a nasty substance that causes intestinal and urinary tract infections, meningitis and diarrheal. Plus, there are other pain and illness inflicting bacteria on your shoes.  

The study found up to 96% of shoes in the study contain coliforms. What are coliforms? Oh, just bacteria found in human and animal waste.  

Are you ready for more depressing news? Bacteria transfers from shoes to clean tile floors between 90% to 99%. 

Think about your household floors. Your young children crawl on them. We lay on them to play board games with kids. You picked that cookie up and ate it while you comforted yourself with the five-second rule, which by the way, is not legit. Eating the cookie from the floor is eating a cookie contaminated with excrement. Need some mouth wash?   

So, what should you do? Floors, especially hardwood, tiled or linoleum, can be slick in socks.  

“To avoid bringing excess germs into your home, you should never wear your shoes inside. Leave them at the door, preferably on the outside of the door, if possible. Then keep a pair of slippers to wear inside by the door that never, ever go outside,” said Anastasia Gevas, D.O., Genesis Primary Care. 

Be cautious because shoes pick up bacteria on the inside that can be transferred when you change shoes. However, changing shoes will significantly decrease the amount of contamination those beautiful expensive shoes you love have been bringing into your home.

 

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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Be a Smart Shopper: Learn to Make Wise Moves

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Be an efficient shopper

Going to the grocery store or even shopping for foods online can be a task. Make a grocery list that includes regular purchases and keep it handy so you can note when you run out of staples. Group like items such as fruits and vegetables, dairy, protein (meats, beans, eggs and poultry), grains, oils and seasonings, non-grocery items like soap or toothpaste. Use a grocery app.

 

Make a list 

A list allows you to quickly get the items you need and reduces the likelihood you’ll forget an important ingredient. Don’t grocery shop when you’re hungry! You’re more likely to make unhealthy impulse purchases. 

 

Shop outside  

Shop the perimeter of the grocery store. What’ll you find there? Fresh fruits and vegetables, the deli, meat, poultry and seafood, frozen fruits and vegies, dairy and eggs.  

 

Find fresh  

Take advantage of seasonal produce. Farmers’ markets can be a fun way for your family to find fresh fruits and vegies.

 

Learn to read food labels 

Reading food labels will tell you how many calories you’re consuming and if the food has nutrients you want more of, or too many ingredients you want less of, such as added salt or sugar. 

 

Source it  

Looking for sources of good information? Go to localharvest.org to find nearby farmers’ markets. USDA Dietary Guidelines for Americans are at dietaryguidelines.gov. Or go to the Academy of Nutrition and Dietetics at eatright.org.

 

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.

Smart Shopper
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Allergies: Something to sneeze at

Submitted by aduranplazola on

Ah-choo! What? Where did that come from? Just last spring you inhaled the wonderful scent of the seasonal air with clear, happy sinuses. So why are you sneezing this year? Let’s find out!


 

 

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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Teenage behavior red flags

Submitted by aduranplazola on

A certain level of moodiness is normal for teens who deal with social media, academic and athletic pressures, the usual brain development and raging hormones. However, some teens may exhibit deeper behavioral issues that are red flags for parental concern.

“The most common behaviors displayed by teenagers who may be undergoing changes in their mental health are irregular sleeping patterns and loss of interest in activities they once enjoyed,” said Victoria Ford-Mears, BSW LSW, Adolescent Inpatient Social Worker with Genesis Behavioral Health. “For example,” she said, “the teen may be sleeping throughout the day, or only sleeping a few hours per night.”

Ford-Mears said increased isolation is a particularly strong red flag. While the typical teenager deserves his or her alone time, she warned excessive isolation may be a sign of behavioral change. “If the teen is frequently in their room or hiding from the family, the parent or guardian should speak with the teen and then consider counseling and other services,” Ford-Mears said, adding most red flag behaviors are not gender specific.

According to the American Academy of Pediatrics, other red flags include self-esteem loss, unexpected and dramatic decline in academic performance, weight loss and loss of appetite, which could indicate an eating disorder. Sharply out of character personality shifts and changes, such as aggressiveness and excessive anger, may indicate psychological, drug use, or sexual issues. Ford-Mears said many factors contribute to red flag behavior development. “The most common factors I notice are bullying, lack of support, changes in mental health and a lack of parental guidance,” she said.  

Ford-Mears urges parents to seek professional help for their teen as soon as they notice red flag behavior. “I encourage parents to discuss their feelings regarding services with their teen prior to scheduling an appointment,” she said, so the teen understands counseling is commonplace. Ford-Mears said parents should explain that seeking mental health services is equivalent to visiting a primary care doctor when the teen is not feeling well. Available community services include group and individual counseling sessions, and medication options if a psychiatrist recommends. 

Early recognition of red flag symptoms can help lead to early intervention and treatment, which is critical for generating positive outcomes, according to the American Counseling Association.

No matter how irritable or difficult a teen may be, parents and guardians must maintain open communication and listen to the teen without becoming defensive. Ford-Mears said acceptance of the teen’s thoughts, feelings, sensations and behaviors as understandable, even in disagreement—is the key to navigating adolescence for the both the teen and his or her parents. “This is the foundation of a healthy, functional relationship.” Ford-Mears said most teens will revert to unhealthy support when they believe their feelings are not being validated. “I encourage parents to be understanding and know that everyone in the home has to work together to create a healthy environment,” she said. “By doing so this can create a better relationship between the teen and parents, allowing for improved communication.”

Resources: Victoria Ford-Mears, BSW LSW, Adolescent Inpatient Social Worker with Genesis Behavioral Health; American Academy of Pediatrics; American Counseling Association; Psychology Today; Raising Children Network Limited

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Rainbow cauliflower crust pizza

Submitted by aduranplazola on
 

 

Cauliflower contains unique plant compounds that may reduce the risk of heart disease and cancer.

At the end of the rainbow is a healthy meal with this low-carb cauliflower crust pizza. It is packed with veggies inside and out, and is perfect for kids and adults.

Serves 4

Ingredients

1 small to medium sized head of cauliflower - should yield 2 to 3 cups once processed

¼ cup shredded Parmesan cheese

¼ cup mozzarella cheese

1 egg

¼ teaspoon salt

½ teaspoon garlic powder

½ teaspoon basil or rosemary minced (or dry)

½ teaspoon oregano minced (or dry)

½ cup marinara sauce

1 cup mozzarella cheese

1 cup diced bell peppers yellow, orange, red, green, or any combo of your choice

½ cup broccoli florets

½ cup diced red onion

¼ cup canned corn (optional)

½ cup tomatoes diced

Directions

Preheat oven to 500 degrees

Remove the stems from the cauliflower and cut into chunks, place the cauliflower into a food processor and pulse it until it resembles the texture of rice. If you don't have a food processor, you can use a cheese grater or chop it very finely.

Microwave the processed cauliflower uncovered in a microwave safe bowl for approximately 4-5 minutes on high. Remove it from the microwave and allow it to cool for at least 4-5 minutes. After the cauliflower is slightly cooled, place it in a kitchen towel and squeeze all the liquid out of it.

Combine the cooked cauliflower, egg, garlic, cheese, and seasonings. Stir until a dough texture forms. Spread the cauliflower mixture out onto lightly greased parchment paper or a pizza pan in the shape of a pizza crust.

Bake the crust for approximately 10-15 minutes (depending on your oven), or until the crust is golden and crispy. Bake for approximately 15 minutes. After the crust is golden brown remove it from the oven and top with pizza sauce then cheese then the chopped veggies.

Place the pizza back in the oven and bake for another 12-15 minutes.

Nutritional information (per serving)

Calories 197

Total Fat 11.1g

Saturated Fat 6g

Cholesterol 79g

Sodium 710.5g

Total Carbohydrate 13.1g

Dietary Fiber 3.6g

Sugars 7.3g

Protein 12g

 

 

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.

Cauliflower contains unique plant compounds that may reduce the risk of heart disease and cancer.

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Boost your workout with music

Submitted by aduranplazola on

It is common to search for ways to boost your workout. Supplements, new shoes, clothes that make sweat disappear, a new diet or routine are all common things to consider when you want to log a few more miles or decrease your split time. But have you considered music? 

Think about when the gym plays your favorite song or shuffle plays an old favorite song you haven’t heard in a while. Do you feel a rush of energy? Suddenly you feel like your feet glide along the treadmill … this might not be your imagination. Numerous studies have explored the impact of music while exercising. The results are still inconclusive. However, there is evidence to support the claim that music improves physical output.  

According to a study on the National Center for Biotechnology Information website, music tempo impacted how fast and far participants ran on a treadmill without increasing fatigue. Essentially saying your favorite song at the right beats per minute will let you increase your distance and speed while on a treadmill without being more tired than usual. Awesome.  

Exactly why you can exercise better with certain music is not yet fully understood. One study on the Oxford University Press by Altenmuller and Schlaug concludes your favorite music can cause an increase in serotonin, the natural chemical that makes us happy and feel good. This is supported by a study on Psychology of Sport and Exercise that also states music can improve our mood and performance.  

So, before investing in shoes, expensive clothes or a fad diet, grab some headphones, make a playlist and cut loose on your treadmill. If you do this at the gym, please consider not singing along out loud. 

 

Enter for a chance to win one of four $25 gift cards

Every Tuesday and Thursday, we post one piece of wellness information on our website and promote it through our Facebook page. In August, everyone 18 and older who responds to the "useful" question at the end of the wellness information will receive an entry into a drawing for one of four $25 e-gift cards. One entry per person per piece of content.  We will announce winners on September 1 and send the e-gift card via email. Genesis employees are not eligible for the drawing.
Complete the form below to enter!



 

 

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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Juggle without the struggle

Submitted by aduranplazola on

Does the pursuit of a healthy work/life balance seem impossible? When working from home the lines between career and down time, can be blurred. Many of us feel torn between juggling long workdays, relationships, caring for our parents and children and fitting in exercise or hobbies. 

At home 

  • Unplug. Make yourself available to your employer, especially if you’ve earned the right to flextime, but realize the need for personal time. 

  • Set family time as a goal. A specific amount of time together can ease the stress. 

  • Don’t over commit. If you’re overcommitted with activities, learn to say, no. 

  • Divide and conquer. Make sure chores and responsibilities are clearly distributed, so you aren’t shouldering the entire burden. 

  • Be active. Regular exercise reduces stress, depression and anxiety. 

  • Stay healthy. Be sure to eat right, exercise and get enough sleep. Don’t rely on drugs and alcohol. If you are suffering from substance abuse, seek help. 

At work 

  • Set achievable goals each day. Checking things off our “to do” list helps us feel in control and gives us a sense of accomplishment.  

  • Make the best use of your time. Evaluate when and if it is necessary for you to do, “busy work.”  

  • Request flexibility. Flextime and telecommuting are becoming necessities in today’s world. 

  • Give yourself a break. Taking small breaks clears your head and improves your ability to deal with 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.

Does the pursuit of a healthy work/life balance seem impossible? When working from home the lines between career and down time, can be blurred.

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Trouble Sleeping? Take This Quiz to Find Out Why

Submitted by aduranplazola on

There are several kinds of sleep disorders – insomnia, sleep apnea, restless legs syndrome and narcolepsy to name a few. You might be surprised to find that you have one of these disorders. It’s good to have an idea, so you can make sure you are getting the restful, rejuvenating sleep you need to lead a healthy life. 

 

Take this quiz to see if you might have a sleep disorder. 


 

 

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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