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How cool are you?

Submitted by aduranplazola on

In the literal sense, this is about your body temperature. Does your body tend to run hot, or cold? To find out, take your temperature a few times when you’re well. Check your temperature in both the morning and evening. Body temperature can vary by as much as 1°F during the day. It’s helpful to know your average to gauge if you have a fever.  

 

Before you take your temperature: 

  • Wait at least 30 minutes after smoking, eating, or drinking a hot or cold liquid. 

  • Wait at least an hour after strenuous exercise or a hot bath. 

 

Body temperature is a measure of how well your body can make and get rid of heat. The body is very good at keeping its temperature within a safe range, even when temperatures outside the body change a lot. 

 

  • When you’re too hot, the blood vessels in your skin widen to carry the excess heat to your skin's surface. You may start to sweat. As the sweat evaporates, it helps cool your body. 

  • When you are too cold, your blood vessels narrow, which reduces blood flow to your skin to save body heat. You may start to shiver. When the muscles tremble this way, it helps to make more heat. 

 

A fever is the body's normal and healthy reaction to infection and other illnesses, both minor and serious. It helps the body fight infection. A fever is a symptom, not a disease. 

 

Comparing temperature types 

Thermometers show body temperature in degrees Fahrenheit (°F). The average normal oral temperature is 98.6°F. Temperature readings vary depending on where you place the thermometer. The armpit and the forehead are usually 0.5 to 1°F lower than an oral temperature reading. An ear temperature is 0.5 to 1°F higher than a forehead temperature. 

 

Glass thermometers that contain mercury aren't recommended. If you have a glass thermometer, contact your local health department to find out how to dispose of it safely. If you break a glass thermometer, call your local poison control center right away. 

 

 

 

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.

In the literal sense, this is about your body temperature. Does your body tend to run hot, or cold? To find out, take your temperature a few times when you’re well.

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Fresh spring rolls with peanut dipping sauce

Submitted by aduranplazola on

These spring rolls are refreshing, colorful and fun to make. The filling ingredients are flexible, and they make a fun, gluten-free meal. Cabbage is packed with nutrients, and peanut butter has been shown to positively affect blood sugar control and help decrease the risk of diabetes. 

 

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Ingredients  

 

2 ounces rice vermicelli or brown rice noodles 

1 teaspoon toasted sesame oil 

¼ teaspoon fine sea salt 

1 cup torn lettuce, ribs removed 

1 cup very thinly sliced red cabbage 

2 medium carrots, peeled and cut into matchsticks or sliced into strips with a julienne peeler 

1 small cucumber, thinly sliced or sliced into strips with a julienne peeler 

2 medium jalapeños, ribs and seeds removed, thinly sliced 

¼ cup thinly sliced green onions 

¼ cup roughly chopped fresh cilantro 

¼ cup roughly chopped fresh mint 

8 sheets rice paper (spring roll wrappers) 

 

Peanut Sauce 

⅓ cup creamy peanut butter 

2 tablespoons reduced-sodium tamari or soy sauce 

1 tablespoon toasted sesame oil 

2 tablespoons honey or maple syrup 

2 cloves garlic, pressed or minced 

2 tablespoons rice vinegar 

2 to 3 tablespoons water, as needed 

Makes 8 servings 

 

Directions 

 

To make the spring rolls: 

 

Bring a pot of water to boil and cook the noodles just until al dente, according to package directions. Drain, rinse them under cool water, and return them to the pot. Off the heat, toss the noodles with the sesame oil and salt, and set aside. 

 

Fill a shallow pan (a pie pan or 9″ round cake pan works great) with an inch of water. Fold a lint-free tea towel in half and place it next to the dish. Make sure your prepared fillings are within reach. Combine the green onion, cilantro and mint in a small bowl, and stir. 

 

Place one rice paper in the water and let it rest for about 20 seconds, give or take. You’ll learn to go by feel here—wait until the sheet is pliable but not super floppy. Carefully lay it flat on the towel. 

 

Leaving about 1 inch of open rice paper around the edges, cover the lower third of the paper with a few pieces of butter lettuce, followed by a small handful of rice noodles, some cabbage and a few strips of carrot, cucumber and jalapeño. Sprinkle generously with the herb mix. 

 

Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining ingredients. 

 

To make the peanut sauce:  

 

In a small bowl, whisk together the peanut butter, rice vinegar, tamari, honey, sesame oil and garlic. Whisk in 2 to 3 tablespoons water, as needed to make a super creamy but dip-able sauce. 

 

Serve the spring rolls with peanut sauce on the side. You can serve them whole, or sliced in half on the diagonal with a sharp chef’s knife. 
 

 

Nutritional information (per serving)  

 

Calories 177 

Total fat 8g 

Saturated fat1.5g 

Trans fat 0g 

Polyunsaturated fat 2.3g 

Monounsaturated fat 3.7g 

Cholesterol 0mg 

Sodium 426.8mg 

Total carbohydrate 13.2g 

Dietary fiber 1.5g 

Sugars 7.1g 

Protein 3.5g

 

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

These spring rolls are refreshing, colorful and fun to make. The filling ingredients are flexible, and they make a fun, gluten-free meal.

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Drop and give me 50 pushups

Submitted by aduranplazola on

We have all heard “Drop and give me X number of pushups,” either in movies, for punishment on a sports team or from time in the military. Why are pushups a frequent go-to for discipline? Because they are hard, most people don’t like doing them and they are an effective exercise for improving fitness, which is why the military and coaches like handing them out like candy on Halloween.  

To learn more about why pushups are so great, take our quiz. If you fail, you owe us 20 pushups.  


 

 

Important: Pushups provide numerous health benefits. However, as with any exercise program, consult your doctor before starting.  

 

Bonus Content: Standard Pushup Technique 

  • Start with your hands on the floor under your shoulders, arms straight and body in a straight line from head to ankles with the balls of your feet on the floor. 

  • Bend your elbows to lower your body while breathing in and pulling your stomach muscles in. 

  • Count 1,001 and 1,002 while lowering your body. 

  • Exhale on the way up. 

  • Count 1,001 while raising your body. 

  • Repeat. 

 

 

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.

 

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.

We have all heard “Drop and give me X number of pushups,” either in movies, for punishment on a sports team or from time in the military.

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Smartphone Your Way to Health

Submitted by aduranplazola on

Running an extra five minutes, having salad for lunch and taking the stairs. Making small decisions can have a big impact on your health. For some, choosing healthy options is easy. However, if you struggle with leaving one cookie on the plate (and a lot of us do), you should consider health tracker apps.  

 

There is an abundance of free and paid apps available for smartphones. Watching the bar graph grow as you take more steps each day or tracking calories to know when to skip dessert can be a better motivator than a personal trainer you see for 60 minutes three times a week. The apps are always there and never yell. They also don’t judge if we have French fries occasionally.  

 

There are apps for just about all your fitness goals. You can track your steps, pushups, calories, water intake and almost anything else. Several of these apps can even upload data to charts shared with physicians.  

 

Do health apps guarantee you will make healthier decisions? No. Only you can do that. They can provide motivation and a sense of accomplishment when you cross off goals and see your fitness totals rise. Before starting any exercise routine, start by talking with your doctor. When you are ready, think about what you want to accomplish, read a few reviews on health tracking apps and download a free version. If it works for you, then think about splurging for a paid version if needed. 

 

After all, you already pay for your smartphone, it might as well help you achieve your health goals. Just be sure to clean your phone often, especially after a workout.  

 

 

 

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.

Running an extra five minutes, having salad for lunch and taking the stairs. Making small decisions can have a big impact on your health.

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Self-cleaning Ears

Submitted by aduranplazola on

100% of physicians recommend not using cotton swabs to clean ears; 100% of people use cotton swabs to clean their ears  

 

Ears are self-cleaning. Say what? It’s true. Our ear canals are self-cleaning. As the skin of the ear canal sheds, the wax is carried to the outer part of the ear canal and drains from the ear. By itself.  

 

Normally, earwax is a self-draining liquid that does not cause problems. Earwax helps filter dust, keeps the ears clean and protects the ear canal from infection. Skin, sweat, hair and debris, such as dirt and shampoo, are held together with a fluid secreted by glands (ceruminous glands) inside the ear canal and form earwax (cerumen).  

 

Everyone makes earwax, but the amount and type are genetically determined just like hair color or height. Smaller or oddly shaped ear canals may make it difficult for the wax to get out of the canal. This can lead to wax impactions.  

 

The outer half of the ear canal produces the earwax, so unless it’s pushed in, it will not become deeply impacted. Attempts to clean the ear with cotton swabs, a finger or, well, anything smaller than your elbow, pushes ear wax deeper. The ear canal can become blocked (impacted) by pressing the wax against the eardrum.  

 

Impacted earwax can cause some hearing loss or other problems, like ringing in the ears (tinnitus) a full feeling in the ears, or vertigo – a sense of motion or dizziness when you aren’t moving. If you have pain in your ear, call your physician. 

 

If it feels like you have an excess of earwax but you’re not in pain, there are home remedies that don’t involve a cotton swab or an elbow: 

  • Buy an over-the-counter earwax removal kit. 

  • Make your own removal solution. Soften and loosen the earwax with warm mineral oil or a mixture of hydrogen peroxide mixed with an equal amount of room-temperature water, Place two drops of the fluid, warmed to body temperature, in the ear twice a day for up to five days. Be sure to warm the fluid because cold fluid can cause pain and dizziness.  

 

 

 

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.

100% of physicians recommend not using cotton swabs to clean ears; 100% of people use cotton swabs to clean their ears.

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Is the Wait Worth It? What You Should Know About Intermittent Fasting

Submitted by aduranplazola on

We all know we should embrace a healthy lifestyle. Good nutrition … exercise … taking care of our bodies … these are the tenets we should follow. But it isn’t always easy. And for those who are overweight, there is often a struggle to find a diet plan that works long-term.  

 

Most have tried fad diets over the years. It seems there’s a new one every day. Recently, there has been a lot of attention to a diet called intermittent fasting. If you’re thinking of trying it, you should arm yourself with knowledge and talk with your doctor first. 

 

What is intermittent fasting? 

Intermittent fasting is an eating pattern that includes hours or days of no or little food without depriving you of essential nutrients. There are different patterns to choose from with intermittent fasting. These include alternate day fasting, 5:2 intermittent fasting (fasting two days each week), and daily time-restricted fasting feeding (such as eating only during a six-hour window). 

 

Studies point to health benefits 

Intermittent fasting is being heavily researched with some exciting outcomes. The diet is more sustainable because it can be a lifestyle change. Before trying an intermittent fasting diet, you should talk with your doctor. You may also benefit from working with a registered dietitian on the appropriate length of fasting but the general recommendation is 16:8 (fast for 16 hours, non-fast for 8 hours, following a healthy diet).  

 

Evidence from decades of research points to wide-ranging health benefits of intermittent fasting, according to a National Institute of Aging (NIA)-conducted review of the research, published in the New England Journal of Medicine. Still, more research is needed on whether intermittent fasting benefits or is even feasible when practiced over the long term, such as for years. 

 

Intermittent fasting benefits that research has revealed: 

  • Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans. 

  • Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements. 

  • Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running. 

  • Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting. 

  • Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results. 

 

People who should steer clear of trying intermittent fasting: 

  • Children and teens under age 18. 

  • Women who are pregnant or breastfeeding. 

  • People with diabetes or blood sugar problems. 

  • Those with a history of eating disorders. 

 

Eating behaviors can be hard to change 

There are behaviors that can be hard to break with intermittent fasting, including the three-meals-a-day plan that most people follow. Food is everywhere, all day long. Discipline is key in shifting to a new eating pattern. Many physicians and nutritionists do not think intermittent fasting should be followed. Physicians who endorse intermittent fasting often encourage their patients to adopt a gradual, phased-in schedule in consultation with a dietitian or nutritionist. 

 

Talk to your doctor 

As with any eating plan you may be considering, you should talk with your doctor before beginning. Eating plans that work for some do not work for all. Your doctor is the expert in helping you find the eating plan that is right for you.  

 

 

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.

We all know we should embrace a healthy lifestyle. Good nutrition … exercise … taking care of our bodies … these are the tenets we should follow.

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Avoca-do, avoca-don't

Submitted by aduranplazola on

What do you know about avocados? Take this quiz to 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.

What do you know about avocados? Take this quiz to find out.

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Southwest black bean and avocado salad

Submitted by aduranplazola on

Ingredients:

 

  • 1 - 15 ½ ounces can black beans, rinsed and drained
  • 9 ounces corn, cooked, fresh or frozen, thawed if frozen
  • 1 medium tomato, chopped
  • 1 medium avocado, diced
  • ¼ cup red onion, chopped
  • ¼ cup red peppers, diced
  • ¼ cup lime juice
  • 1 tablespoon olive oil
  • 1 tablespoon cilantro (fresh, minced, or more to taste)
  • Salt and pepper, to taste, optional
  • 1 jalapeno, diced, optional
  • 1 head Romaine, Boston or Bibb lettuce, optional

 

Directions:

 

  • Combine beans, corn, tomato, onion, red pepper and cilantro in a large bowl.         

               Squeeze and stir in fresh lime juice and olive oil. Add jalapeno and salt and 
               pepper as desired.

  • Marinate in the refrigerator for 30 minutes. Add diced avocado just 

         before serving. 

  • Serve over a bed of lettuce or in lettuce cups for a great vegetarian meal or over 

         grilled chicken as a salsa.


Nutritional information(per serving):


Total fat: 3.8 g    
Carbohydrate: 13 g    
Fiber: 4.4 g    
Sugar: 1.7 g    
Sodium: 220 mg    
Protein: 3.3 g

Combine beans, corn, tomato, onion, red pepper and cilantro in a large bowl...

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Creamy avocado and blueberry smoothie

Submitted by aduranplazola on

Ingredients:

  • 1 1/4 cups almond or coconut milk
  • 1 avocado, peeled, pitted and sliced
  • 1 small banana
  • 1/2 cup blueberries
  • 1/4 cup ice, or as needed
  • 1 tablespoon honey
  • 1 tablespoon vanilla

 

Directions:

Combine ingredients in a blender and blend until smooth. Top with additional blueberries, serve and enjoy.

Combine ingredients in a blender and blend until smooth. Top with additional blueberries, serve and enjoy.

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A letter from the frontlines of COVID-19

Submitted by aduranplazola on

We were in the largest medical crisis I had ever seen, and I’m both honored and humbled that I witnessed the little and large fights towards life and healing. When families were grieving, I was by their side and offered an ear or a blanket. When miracles happened and I saw patients come back from the edge, I was filled with joy and humility. Working at Genesis during the pandemic is the hardest and most rewarding experience I have ever had. When I can be there for others, I feel like I can take on anything no matter how tough or intimidating. 

Thank you to my amazing team and to the staff in the Genesis Emergency Department for pushing me to be my best and keep people safe, happy and healthy. Without them, none of this would 
be possible. 

Stay awesome!
-Genesis R.N.

 

Read their stories and share your story

After two long years of dealing with a pandemic, a few Genesis team members wrote letters to document their experience. Their words are heartbreaking and inspiring. We are eternally grateful for what our doctors, nurses and all Genesis team members have done to help our community. 


Read more at genesishcs.org/COVID-19Blog and submit your own story to share with the community.

We were in the largest medical crisis I had ever seen, and I’m both honored and humbled that I witnessed the little and large fights towards life and healing.

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