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Look at That Loaf: The Best Breads for Your Body

Submitted by emily.griffin on

Peanut butter and jelly. 

Grilled cheese.  

BLTs. 

Tuna melts. 

Make these delicious meals with bread bookends – easy, right? It used to be. Now, with endless choices on the bread aisle, the most difficult part of sandwich prep happens in the middle of the grocery store. Labels like whole grain, multigrain, sprouted grain, gluten-free and more can confuse hungry customers.  

But have no fear. Researchers have put forth a tremendous effort to determine which breads in the basket are best for our bodies. 

Whole grain 

Whole grain breads top the charts for most nutrition, but don’t be fooled – make sure the label contains that word “whole.” Made with intact grains, whole grain bread maintains rich vitamins, minerals and fiber innate in whole wheat, barley, brown rice, oats and other grains. 

A study from Harvard T.H. Chan School of Public Health discovered that people who ate about four servings of whole grains per day had lower risks of premature death, heart disease and death from cancer compared with those who eat little or no whole grains. Talk about a power food. 

Multigrain  

While multigrain sounds healthy, the word does not guarantee 100% whole grains. As the name suggests, multigrain loaves contain more than one type of grain, but those grains may have been processed to remove bran and germ (which means they’re stripped of their nutritional value). On the other hand, if the label says it’s multigrain and made with whole grains, that bread comes with a variety of nutritionally packed goodness.  

Sprouted 

With heat and moisture exposure, grains sprout. A study on the National Library of Medicine website shows that breads made from sprouted grains have more availability for certain nutrients. High in antioxidants, folate, fiber and protein, these breads are not only better for us, they’re more filling.  

Gluten-free 

Made without glutenous grains like wheat, barley and rye, these breads offer safe options to people with celiac disease and gluten sensitivities – but the gluten-free label doesn’t necessarily mean it’s healthy. Many gluten-free breads contain refined flours, added sugars and unnecessary additives.  

The bottom slice: Read the labels. Avoid refined flours and added sugars so you can enjoy healthy bread as part of your well-balanced diet.  

 

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.

bread

Make these delicious meals with bread bookends – easy, right? It used to be. Now, with endless choices on the bread aisle, the most difficult part of sandwich prep happens in the middle of the grocery store.

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Should Office Chairs Bounce? Exercise Balls Bring Pros and Cons

Submitted by emily.griffin on

As homes simultaneously transformed into workplaces and gyms during the COVID-19 pandemic, sales for balance balls skyrocketed. While the bouncing equipment strengthens core muscles during focused fitness routines, do they provide physical benefits when doubling as an office chair? Have marketing teams inflated the benefits to sell more product? Take a seat while reading the ups and downs of research on the topic.  

Pros: 

  • You may have heard the saying, “Sitting is the new smoking.” That’s because sedentary lifestyles lead to big health problems (like obesity, depression, cardiovascular issues and cancer). Bouncing on exercise balls keeps at least a little movement during seated work and even burns a few calories. One study on the National Library of Medicine website found that sitting on exercise balls burned 10% more calories than sitting on traditional surfaces.  
  • Having exercise balls accessible, people can squeeze in a few reps of core-strengthening exercises while on break or during a conference call (when the video is off).  

Cons:  

  • We hate to pop the ballistic benefit reports, but inflatable chair replacements came with questionable hype. A study on the Sage Journals website could not identify evidence that using exercise balls as office chairs strengthened posture or activated muscles.   
  • Another study on the National Library of Medicine website comparing inflatable exercise balls with traditional office chairs found the balls increased discomfort in participants.  
  • Doctors have noted that using exercise balls can worsen symptoms and situations for people who already suffer from back conditions.  

 

Take a stand for healthy habits

While innovative ergonomic chairs and chair alternatives will continue to come and go, doctors agree that getting up and moving around will always be a winning answer. So, try taking a break from sitting every 30 minutes and suggest walking meetings with colleagues when possible.   

 

 

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.

exercise ball chair

While the bouncing equipment strengthens core muscles during focused fitness routines, do they provide physical benefits when doubling as an office chair?

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How Does Coffee Really Make You Feel?

Submitted by emily.griffin on

Didn’t sleep well last night? Pour an extra cup of coffee. Stuck in rush hour? At least you have that cup of coffee. Meeting with a friend? Suggest a cup of coffee. Coffee culture is strong worldwide, and the United States is no exception. Even if you don’t identify with the sixty-three percent of Americans who drink coffee daily, chances are high that you know people who do. Take our short quiz to test your knowledge on how this beloved beverage impacts you or your loved ones. You’ll be done before that steamy mug is empty. 

    1. The caffeine in coffee can impact you for up to two hours.

    a) True 

    b) False

    #1 Answer:

    b) False. For the average adult, the half-life of caffeinated coffee is approximately 2.5 to 4.5 hours. Metabolism capacity for caffeine varies widely based on many factors. For example, the half-life of caffeine in pregnant women stretches approximately 15 hours. People who smoke tobacco may metabolize the caffeine faster, shortening the half-life. In other words, depending on metabolism and lifestyle, even morning coffee could impact the quality of a night’s sleep according to a study on the New England Journal of Medicine website.  

     

    2. How much caffeine is in one coffee drink? 

    a) 3 mg 

    b) 95 mg 

    c) 180 mg 

    d) All the above 

    #2 Answer:

    d) All the above. The amount of caffeine in your drink can vary widely. Even a cup of decaffeinated coffee contains a few milligrams of caffeine. One cup of drip coffee contains about 95 mg whereas a double shot of americano contains about 180 mg. Although the U.S. Food and Drug Administration considers it safe to drink up to 400 mg of caffeine per day, it is important to know what you’re consuming. Individuals prone to anxiety, panic attacks, insomnia and other mood sensitivities may want to avoid coffee. 

     

    3. Coffee can cause anxiety and stress. 

    a) True 

    b) False 

    #3 Answer:

    a) True. Coffee causes the release of adrenaline, the “fight-or-flight” hormone according to a study on the National Library of Medicine website. People already struggling with high levels of stress or anxiety could experience stronger symptoms after drinking just one cup of coffee. Studies on the Information Commissioner’s Office website show that anxiety can be caused in sensitive individuals after a low amount of caffeine consumption and for most people after several cups of coffee. 

     

    4. Which type of coffee can raise your cholesterol? 

    a) French press 

    b) Drip 

    c) Instant 

    d) All the above 

    #4 Answer:

    a) French press. Not all coffee is the same. Unfiltered types of coffee, such as French press, Turkish and espresso, contain a molecule called diterpene cafestol. Research shows this can increase serum cholesterol levels. Highly filtered coffee, such as drip, instant and percolator do not impact your cholesterol levels according to a study on the New England Journal of Medicine website. 

     

    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.

    coffee and coffee beans

    Take our short quiz to test your knowledge on how this beloved beverage impacts you or your loved ones. You’ll be done before that steamy mug is empty. 

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    How to Get Your Family to Exercise

    Submitted by emily.griffin on

    The statistics on growing obesity among children may get your heart pumping in panic, but that won’t help your little ones if they’re getting bigger than they should. What’s a mom worried about high cholesterol, diabetes and other obesity-related illnesses to do?

    family relaxing on couch smiling

    First, relax. While the problem is large, there are small steps you and your family can take to make wellness a part of your everyday routine.

    family dancing

    Make exercise fun. Turn on the music and encourage the kids to dance around while helping to set the table, clean the kitchen or do other chores. A mini trampoline can get the heart working at home if you live in a busy area where you don’t want your kids riding bikes or playing ball in the street.

    family eating dinner together

    Set regular eating times. This can be tough when you’re running one kid to soccer and another to band practice, but a routine of regular meals helps curb reliance on fast food and to-go snacks that can be higher in fat and calories.

    mother and child cooking together

    Practice what you preach. If you’re telling your kids to stop snacking, but you’re still loading the grocery cart with chips, you’re sending mixed messages. Even when children don’t seem to be paying attention, they are. If they see you eat well, they’ll be more likely to do so too, Freeze says.

    family taking a walk together

    Count steps. Use a pedometer for both kids and adults. Math-minded kids may like being able to see the numbers increase with every step they take. Walking soon becomes a game.

    mother and daughter preparing vegetables together

    Don’t be bothered by variety. The idea of eating broccoli every night may bore you to tears, but if it’s the only veggie your kid will down, serve it up. Let your child take ownership of the dish, finding new ways to prepare and serve it.

    cooking with vegetables

    Be sneaky. A vegetable in spaghetti sauce is better than no veggie at all. Try introducing a new vegetable into a favorite recipe. Once it’s accepted, expand its repertoire.

     

    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.

    family riding bikes

    The statistics on obesity among children is growing. Learn what you can do to encourage healthy habits for your little ones.

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    (Recipe) Healthier homestyle meatloaf

    Submitted by Kyle.Norton on

    Ingredients: 

    • 2 tablespoons fat-free milk 

    • ¼ cup ketchup 

    • 1 tablespoon Dijon mustard 

    • 1 lb. 93-97% lean ground beef 

    • 1 slice (1½ oz) whole grain bread 

    • 1 teaspoon dried basil 

    • 1/3 cup fresh parsley, chopped 

    • ¼ teaspoon pepper 

    • 2 egg whites 

    • ½ cup steamed broccoli florets, chopped 

    • ½ cup roasted red pepper, chopped 

    • ½ cup white onion, chopped 

     

    Nutritional information: 

    • Serving size: 2 slices 

    • Calories: 178 

    • Total fat: 4 g 

    • Saturated fat: 1 g 

    • Cholesterol: 47 mg 

    • Sodium: 189 mg 

    • Carbohydrates: 10 g 

    • Fiber: 1 g 

    • Protein: 20 g 

     

    Instructions: 

    Preheat oven to 350 degrees and coat a 9” x 5” loaf pan with cooking spray. In a large mixing bowl, combine milk, one tablespoon of ketchup, mustard and egg white. Add onion, red pepper and broccoli and set the mixture aside. In a food processor, pulse bread until completely crumbled. Add ground beef and breadcrumbs to the vegetable mixture. Add basil, parsley and black pepper. Mix all ingredients together by hand. Place meat mixture into loaf pan. Brush the remaining three tablespoons of ketchup over the top. Bake for one hour or until the thermometer inserted in the center of the pan registers 160 degrees. Let stand for 10 minutes. Cut meatloaf into 12 slices. 

    Find more recipes at genesishcs.org/eatwell. 

     

    Meatloaf

    Try this healthier version of a classic for your next family dinner.

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    Four Ways to Give Your Brain a Workout

    Submitted by emily.griffin on

    The word crossword might conjure up an image of a grandfather sitting around the kitchen table with a cup of joe, a newspaper and a pencil. Does that crossword help keep his mind sharp? Well, that’s still up for debate. Although study results have been mixed, most researchers agree that our brain needs exercise like our body. Brain games can’t hurt us, and they’re less smelly than going to the gym. Here are five ways to give your brain a workout: 

    1.  Keep learning new skills 

    Whether it’s a new type of brain game or learning how to quilt, the Synapse Project study published in Psychological Science found that learning new skills helped the memory of older adults.  

    2.  Play around with number puzzles 

    A study published in 2019 in the International Journal of Geriatric Psychiatry found that number puzzles can help with things like attention, reasoning and memory, even in adults with dementia.  

    3.  Try complex and challenging things – and keep practicing 

    According to Harvard Health, a complicated puzzle or challenging brain game fits the bill. You can also take a challenge you already enjoy and turn it up a notch. If you are a golfer, take a swing at a more challenging course. Knitter? Stitch a new pattern. Studies show these challenges will sharpen your thinking.  

    4.  Tackle that word puzzle  

    According to the online PROTECT study published in the International Journal of Geriatric Psychiatry in 2018, older folks who completed a word puzzle a day showed better cognitive skills than those who did not often do puzzles.  

    5.  Experiment with brain teasers – and involve your children 

    Brain games are not just for the elderly. A recent study published in the International Journal of Environmental and Science Education found that brain teasers can even help young kids increase their attention span. 

    You don’t need fancy gadgets or the latest app to keep your mind sharp. Weave some new and challenging puzzles, brain games and crosswords into your day-to-day life, and you might notice your memory or thinking skills improve. At the very least, you had some fun. 

    Four ways to give your brain a workout

    You don’t need fancy gadgets or the latest app to keep your mind sharp. Here are five ways to give your brain a workout: 

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    Blisters 101

    Submitted by emily.griffin on

    Self-control + sanitary conditions  

    Question: What do spider bites, sunburns, chicken pox and tight shoes have in common?  

    Answer: They can all lead to blisters.

    While blisters may begin as small, bothersome bubbles that form under the skin and fill with fluid, they can lead to infected areas needing medical attention. To help blisters heal quickly and without further issues, follow these guidelines:  

    1.  Don’t pop it 

    That billowing booboo may call to you like a plump pimple, but white-knuckle-grip your self-control and don’t pop that blister. Picking, popping and probing blisters increases the chances of introducing bacteria to the wound, which can lead to festering infections.  

    2.  Keep it clean 

    To keep bacteria at bay, wash the sore area with warm water and mild soap, then apply an antibacterial cream. Top it off with a fresh bandage or gauze, then give that blister time to  

    heal. Most blisters heal naturally within one to two weeks. 

    3.  Know when to see a doctor 

    Generally, blisters don’t require a doctor’s expertise, but if a blister oozes with green or yellow pus, feels hot to the touch, or becomes more painful to the touch over the course of a few days, it may be infected. Don’t ignore an infected blister. A doctor can determine if your infection needs antibiotics for healing.  

    4.  Change shoes/equipment 

    Blisters most often pop up due to excessive friction and pressure. So, stop the heavy, rubbing irritation that caused the blister in the first place. Sometimes that’s as simple as changing shoes, other times it means putting down the hand tools or baseball bat for a few days.  

    Are blisters preventable? 

    Research confirms that friction blisters form most easily on thick, stiff skin (like the soles of the feet) versus thinner skin. That’s why avid hikers, marathon runners and other athletes eagerly try all kinds of potential prevention tricks and tips to avoid blister pain. 

    “When it comes to blisters on the feet, I get asked about taping, specialty socks, foot powders, bandages and buying expensive shoes,” said Sierra Giesey, APRN-CNP. “I can’t guarantee any of those treatments will prevent the development of blisters. However, it may reduce the risk. I recommend finding out what works best on your skin through trial and error.” 

    blisters 101

    While blisters may begin as small, bothersome bubbles that form under the skin and fill with fluid, they can lead to infected areas needing medical attention. To help blisters heal quickly and without further issues, follow these guidelines:

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    To Freeze or Not to Freeze?

    Submitted by emily.griffin on

    Health and safety tips for frozen meat 

    As demand for protein – from beef to poultry – steadily increases, consumers stock up on their favorite cuts. Stashing it all in the freezer remains the go-to option, but what does this do to food long-term? You may have found yourself frantically searching the internet to see if your hamburger is still good after a month, or maybe even a year.  

    While freezing meat prevents unwanted bacteria, the process also impacts the meat in different areas. For example, one study posted on the National Library of Medicine website in 2021 claimed that freezing improves meat tenderness. However, it can have a negative impact on other qualities, including color and flavor. The intensity of changes to the meat mostly depends on the freezer’s size and distribution of ice crystals caused by the freezer’s temperature and the meat’s length of time in the freezer.  

    Unfortunately, researchers have not created a set of hard and fast rules about freezing and storing meat because all freezers are different, as well as the cuts of meat and other factors. However, a study on the National Library of Medicine website from 2013 recommends storing meat at 0° F. According to the USDA, food stays safe indefinitely in the freezer, but once removed and beginning to thaw, bacteria start to spread.  

    The USDA also gives suggestions for three methods for safely thawing food: 

    1. In the refrigerator – this method takes the most time, so plan ahead. Ever forget to cook the thawed meat sitting in the fridge? The USDA says not to worry. It stays safe for an extra day or two.  
    2. In cold water – while faster than the fridge method, this requires more supervision. Place the meat in an airtight, leak-proof container before giving it a cold-water bath.  
    3. In the microwave – for safety’s sake, cook meat thawed in the microwave immediately. 

    Even after an extended stay in the freezer, frozen meat retains its nutrition and most of its flavor. So, check the freezer temperature, follow the USDA’s thawing suggestions and enjoy a delicious meal. 

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

    To freeze or not to freeze?

    As demand for protein – from beef to poultry – steadily increases, consumers stock up on their favorite cuts. Stashing it all in the freezer remains the go-to option, but what does this do to food long-term?

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    Choosing a Hospice Care Provider

    Submitted by emily.griffin on

    Life is a journey, and when your loved one enters the last stages of that journey due to a serious illness, it’s comforting to know the same local healthcare system caring for your loved one will also be there to help you and your family when you need it the most. 

    When and how to choose hospice 

    When it’s not possible to cure a serious illness or a loved one doesn’t want to undergo further treatment, it’s wise to consider hospice care. So, how do you choose a hospice provider? How can you find information about hospice services? We want to help you understand the hospice options in our community and how to choose one that will best meet the needs of your loved one and your family. 

    For example, is your hospice provider a for-profit or a non-profit organization? What kind of hospice services does the provider offer, such as in the home, in the hospital, at an outside facility that specializes only in hospice care, or in assisted living or nursing facilities?  

    Does your insurance cover hospice?  

    If not, or you don’t have insurance, how expensive would hospice care be for your loved one? 

    We have a list of questions you may want to ask when considering a hospice provider. We also have a list of all area hospice providers. Go to genesishcs.org/hospice to find information that can help you make these important decisions before your loved one enters the last stage of life. 

    What does Genesis Hospice offer patients and families? Genesis Hospice is the area’s only charitable, non-profit organization offering a full continuum of hospice care.  

    We are with patients in their homes or at the Morrison House, the only designated inpatient hospice in our area. We also provide care to patients if they need to be in Genesis Hospital or in assisted living or nursing facilities. Genesis Hospice is rated a 5 Star organization — the highest that can be achieved — by the Centers of Medicare and Medicaid. 

    Our team of professionals work together to manage symptoms so that patients’ days are spent with dignity and quality, surrounded by loved ones. Hospice care is also patient- and family-centered, with the patient and the family making the decisions.  

    As Genesis Hospice is a non-profit organization, no one receives a bill for care, regardless of insurance or ability to pay. 

    To learn more about Genesis Hospice, go to genesishcs.org/hospice. 

    Choosing a hospice care provider

    We want to help you understand the hospice options in our community and how to choose one that will best meet the needs of your loved one and your family. 

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