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Bon voyage, old salt!

Submitted by emily.griffin on

While sea captains might be accustomed to inhaling salt daily, most of us could stand to limit our salt intake. Just like the sea water surrounding the captain’s ship, salt comes at us from every point on the compass. 

In the early days of exploration, food used to be packed in salt so it wouldn’t spoil during travel, but now we have huge freezers and salt’s still everywhere, especially frozen foods. Blimey! More than 70% of the sodium we eat comes from processed and prepackaged grub. There’s also an ocean of salt in breads and rolls, pizza, sandwiches, cold cuts and cured meats and soup.  

Salt and sodium are different. Sodium occurs naturally in foods or is added during manufacturing. Table salt is a 40 to 60% mix of sodium and chloride. One teaspoon of salt has 2,300 milligrams of sodium, which each crewmate is supposed to have each day. Most of that is in what the chief cook prepares. Many people add about 1,100 milligrams extra per day. Shiver me timbers!  

We all need a teaspoon of sodium a day for health but diets any higher in sodium are associated with high blood pressure (hypertension), which burdens your heart. Increased blood flow can harm your heart, brain, kidneys and eyes. It raises the risk of heart attacks, heart failure, stroke, kidney disease and blindness. Not exactly ship-shape! 

Sure, there are sodium substitutes. Many contain a lot of potassium, which is bad for those with kidney disease. Check with your family doctor before trying salt substitutes. And sea salt? There’s very little sodium difference between sea, table or kosher salt.  

Salt’s boring, anyway! Sea captains have sailed every ocean blue and found many great alternatives like cider vinegar for vegetables — salads and sauces. Allspice really gives lean meats and stews a kick in the britches. Try cayenne pepper on eggs and nutmeg on fruits, potatoes, chicken and fish. 

The list goes on but remember the American Heart Association and the Dietary Guidelines for Americans support a long list of good foods. Take it from the old salt, there are no saltshakers in the mess hall, and no-one’s jumped ship yet! 

 

 

 

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.

Salt

Salt and sodium are different. Sodium occurs naturally in foods or is added during manufacturing. Table salt is a 40 to 60% mix of sodium and chloride. One teaspoon of salt has 2,300 milligrams of sodium.

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Can learning a second language help your brain? Si.

Submitted by emily.griffin on

We all know fitness and nutrition are vital to having a healthy body. Did you know to have a healthy brain, you need to exercise it too? Take our quick two-question quiz and discover what learning a second language can do for your mind, or mente in Spanish, or esprit in French and so on. 

 

 

With evidence supporting that learning a second language will improve the minds of the young and elderly both, it becomes more of a question of which language do you want to learn? With numerous online resources and apps on mobile phones, learning a new dialect is more convenient than ever. Even if you question the mental benefits, at least you will be able to order your favorite dish the next time you travel to a foreign county.  

 

 

 

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.

Language

Take our quick two-question quiz and discover what learning a second language can do for your mind.

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Pickers and squeezers: 5 ways to avoid pimple scars

Submitted by emily.griffin on

Having a pimple scar is like having a stain or damage on a white dress: It's noticeable or more pigmented than the skin's overall color. A scar is formed from a deep wound to the skin. According to the American Academy of Dermatology, when an injury penetrates the inner layer of your skin called the dermis, collagen is made to heal the wound, which forms scar tissue. The most common type of acne scar is atrophic or sunken scars. Pitted scars are often the result of collagen loss on the area where an acne breakout was present. Other post-acne blemishes that are mistaken for scarring are post-inflammatory hyperpigmentation. Large, inflamed pimples are more likely to leave darker pigments behind. Let's look at how you can prevent and treat your acne scars. 

 

Prevent skin damage 

The worst thing you can do is tamper with an inflamed pimple. Doing so can cause further irritation and spread infection. It also causes prolonged scarring. The best practice is to let it heal by minimizing irritation.  

 

Treat acne once it forms 

Add salicylic acid face wash to your skin routine. It clears oil, dirt, dead skin cells or any contaminant that leads to acne. Find the salicylic acid product that's right for you. Always test on a small portion of your skin before applying on a larger skin surface.  

 

Microdermabrasion and collagen treatment 

Also known as depressed scars, an ice-pick-scar may go away on its own. If it does not, ask your dermatologist about microdermabrasion, a treatment where the top layer of the skin is removed with gentle exfoliation to reveal new skin. Another option is to get a collagen injection. It will smooth out uneven skin surfaces. 

 

Remove dark marks   

Use retinol-based creams or cleansers. Retin-A is a vitamin that helps increase cell regeneration. That means it speeds up the production of new skin cells. It also reduces inflammation and skin lesions.   

 

Alpha Hydroxy (AHA) 

AHAs are also an excellent way to unclog pores and remove marks on the skin. Find an AHA product that's gentle to use every day and get rid of rough, bumpy skin.  

 

 

 

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.

Pickers

The worst thing you can do is tamper with an inflamed pimple. Doing so can cause further irritation and spread infection. It also causes prolonged scarring.

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Managing choosy eaters

Submitted by emily.griffin on

Choosy, fussy and picky are labels for the eating norm of toddlers as they are developing food preferences. It's also when we see their fickle side. Yesterday's favorite food might hit the floor today, or snubbed food might suddenly become the best loved. They may eat one or two preferred foods for weeks – and nothing else. 

Try not to get frustrated by this typical toddler behavior. With time, your child's appetite and eating behaviors will level out. Here are some tips to help you through the picky eater stage while introducing healthy food habits. 

  1. Family style. Share a meal as a family as often as you can. Mealtime means no distractions like TV or cell phones. Serve one meal for the whole family and resist the urge to make another meal if your child refuses what you've served.  

  2. Food fights. If your toddler refuses a meal, avoid fussing over it. It's good for children to learn to listen to their bodies and use hunger as a guide. It's a parent's responsibility to provide food and the child's decision to eat it. Pressuring kids to eat, or punishing them if they don't, can make them dislike foods they may otherwise like. 

  3. Break from bribes. Tempting as it may be, try not to bribe your children with treats for eating other foods.  

  4. Try, try again. Just because a child refuses a food once, don't give up. It can take 10 or more times trying a food before a toddler's taste buds accept it. Limit snacks and have a set mealtime - it helps if your child is hungry when introducing a new food. 

  5. Make food fun. Toddlers are especially open to trying foods prepared in creative ways. Make foods look irresistible by arranging them in fun, colorful and recognizable shapes. Toddlers usually enjoy any food involving a dip and finger foods.  

"Cut solid foods into bite-size pieces they can easily eat themselves, making sure the pieces are small enough to avoid the risk of choking," said Kevin Frank, M.D., Family Medicine, Genesis Primary Care - Somerset. "Avoid introducing processed foods, instead prepare protein sources and serve fruits and vegetables, so you know your child is getting all the necessary nutrients to grow and develop."  

 

 

 

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.

Choosy Eater

Try not to get frustrated by this typical toddler behavior. With time, your child's appetite and eating behaviors will level out.

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Need a boost? 

Submitted by emily.griffin on

How is it that two people of the same age, gender and height can eat the same foods and be equally active, but one gains weight while the other loses it? 

One piece of the puzzle is metabolism. How well your body burns energy to keep up basic functions like heartbeat, breathing and thinking is called your basal metabolic rate. We often just call it “metabolism.” 

 

Can you change your metabolism?  

Yes. Whether you’re born with a fast, average or slow metabolism, there are things you can do to speed yours up or slow it down. Read on for a few tips to boost your metabolism and manage your weight. 

 

Be more active.  

When you exercise, your metabolism speeds up. For a few hours afterward, it stays slightly higher. And over time, regular exercise builds muscle. The more muscle you have, the more of a boost your resting metabolism gets. And remember that any added physical activity makes a difference in your health. 

 

Eat smart. 

That means eating less fat and eating more fiber and complex carbohydrates (carbs), which you get from fruits, vegetables and whole grains. Eat lean meats and low-fat dairy products. And drink water instead of sugary drinks. For each snack or meal, include a little fat and some protein along with carbs. Also limit alcohol and sugar, which have lots of calories but offer no nutrition. 

 

Track and plan your meals and snacks. 

Plan what you'll eat and eat on a regular schedule. It helps you avoid overeating or making poor food choices when you're hungry. Keep track of how you eat. Write down everything you eat and drink.  

 

Count the calories you've eaten at each meal and snack. 

Then use this data to decide if your portions are the right size. Check to see if you are eating a variety of foods. You might find that making a few small changes will help you eat healthy. 

 

Eat a little before you get active.  

If you can, have a snack before you go out for that vigorous walk. It gives you energy so you can enjoy the activity. 

 

Talk with your doctor. 

It’s a good idea to consult with your doctor for a diet and exercise plan that is right for you, while boosting that all-important metabolism.  

 

 

 

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.

Boost your metabolism to avoid weight gain.

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What's in your family tree? 

Submitted by emily.griffin on

When you're at a doctor's appointment and asked about your family history, do you answer that your ancestors moved here from across the ocean? That's not the information providers are seeking. The doctor wants to know if anyone in your family has a medical condition worth mentioning, like heart disease, cancer or diabetes. When you respond they want you to include medical conditions, causes of death, age at disease diagnosis, age at death and ethnic background. Be sure to update the information regularly and share what you've learned with your family and doctor. 

 

Why is it important? 

Health problems sometimes run in the family, and most people have a family health history of at least one chronic disease. That's why it's important to know as much as you can about the health problems of your birth family. Information about your family's health history can help your doctor provide better care because you may be more likely to develop that disease yourself. Share with your provider if more than one close relative has (or had) the condition and got the disease at a younger age than usual. 

 

How you can use history to improve your future 

You can't change your genes, but you may have the most to gain from lifestyle changes and screening tests if you have a family health history of disease. "Screening tests, such as blood sugar testing, mammograms and colorectal cancer screening help find early signs of disease," said Angela Paima, APRN-CNP, Genesis Primary Care. "In many cases, healthy living habits can reduce your risk for diseases that run in your family." 

 

 

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-Tree

Know your medical history branch.

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Low-carb zucchini lasagna roll-ups

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

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

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

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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