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Wheat berry edamame salad

aduranplazola
Submitted by aduranplazola on

Thursday, April 21, 2022

Recipes

Wheat berries are the edible part of the wheat kernel before undergoing any processing. They have a slightly sweet and nutty flavor. These little gems are high in fiber and have been shown to reduce inflammation and boost metabolism. 

 

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 Serves 8 to 10 

Ingredients: 

  • 8 cups water 
  • 1 cup dry wheat berries 
  • 1 (15 oz.) can black beans, drained and rinsed 
  • 2 cups frozen, shelled edamame, thawed 
  • 1 cup chopped red tomato 
  • ¾ cup finely chopped red onion 
  • 4 tablespoons extra virgin olive oil 
  • 3 tablespoons red wine vinegar 
  • Cracked black pepper and kosher salt to taste 

Directions: 

Combine water and wheat berries in a saucepan. Bring to a boil. Reduce heat, cover and simmer 55 minutes. Place in a fine mesh strainer, run under cold water to cool quickly, drain. Combine the wheat berries with the remaining ingredients in a large bowl.  Serve immediately or cover and refrigerate up to 8 hours in advance. Serve at room temperature. 

Nutritional information (per serving)  

  • Calories: 260 
  • Total fat: 5g 
  • Saturated fat: 0g 
  • Trans fat: 0g 
  • Unsaturated fat: 7g 
  • Cholesterol: 0mg 
  • Sodium: 65mg 
  • Carbohydrates: 45g 
  • Fiber: 9g 
  • Sugar: 11g 
  • Protein: 11g 

 

 

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.

Wheat berries are the edible part of the wheat kernel before undergoing any processing. They have a slightly sweet and nutty flavor.

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No bones about it: Your bone health matters

aduranplazola
Submitted by aduranplazola on

There are no bones about it – your bone health is vitally important. When you develop a condition like osteoporosis, you are susceptible to various health problems later in life. 

 

Osteoporosis is a disease that affects your bones, meaning they are thin and brittle with lots of holes inside them, like a sponge. This makes them easy to break. Osteoporosis can lead to broken bones (fractures) in the hip, spine and wrist. These fractures can be disabling and may make it hard for you to live on your own. 

 

What causes osteoporosis? 

“A lack of bone strength or bone density causes osteoporosis,” said Corey Jackson, D.O., board-certified orthopedic surgeon with the Genesis Orthopedic Group. “As you age, your bones get thinner naturally. Some risk factors can make you more likely to have osteoporosis. And some of those, like age and family history, are ones you can’t control. One of the risk factors – not getting enough weight-bearing exercise, is something you can control.” 

 

Exercises for your bones 

There are two types of osteoporosis exercises essential for building and maintaining bone density: weight-bearing and muscle-strengthening exercises. 

 

Weight-bearing exercises 

These exercises include activities that make you move against gravity while staying upright. Weight-bearing exercises can be high-impact or low-impact. 

 

High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises. If you’re not sure, you should check with your healthcare provider.  

 

Examples of high-impact weight-bearing exercises are: 

  • Dancing 

  • Doing high-impact aerobics 

  • Hiking 

  • Jogging/running 

  • Jumping rope 

  • Stair climbing 

  • Tennis 

 

Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you can’t do high-impact exercises.  

 

Examples of low-impact weight-bearing exercises are: 

  • Using elliptical training machines 

  • Doing low-impact aerobics 

  • Using stair-step machines 

  • Fast walking on a treadmill or outside 

 

Muscle-strengthening exercises 

These exercises include activities where you move your body, a weight or some other resistance against gravity. They are also known as resistance exercises. 

 

Examples of resistance exercises include: 

  • Lifting weights 

  • Using elastic exercise bands 

  • Using weight machines 

  • Lifting your body weight 

  • Functional movements, such as standing and rising on your toes 

 

Check with your healthcare provider to see what exercises are recommended for you. It’s time to start improving your bone health today for a healthier tomorrow.  

 

 

Source: Healthwise.org; National Osteoporosis Foundation 

 

 

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 bones about it – your bone health is vitally important.

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When Life Gets Blurry, it’s Normal

aduranplazola
Submitted by aduranplazola on

A mostly age-related normal condition that is years in the making – cataracts. Around age 40, the proteins in the lens of your eye start to break down and clump together. This clump makes a cataract, a cloudy area on your eye’s lens. Over time, the cataract gets more severe and clouds more of the lens. 

 

Cataracts can make your vision blurry, hazy or less colorful. You may have trouble reading, driving at night, or find lamps, sunlight or headlights too bright because of the cataracts.  

 

There are steps to protect your eyes and delay cataracts: 

  • Wear sunglasses and a hat with a brim to block the sun. 

  • Quit smoking.  

  • Eat healthy. Eat plenty of fruits and vegetables – especially dark, leafy greens like spinach, kale and collard greens. 

  • Get a dilated eye exam. If you’re age 60 or older, get a dilated eye exam at least once every two years. 

 

You can get cataracts in one eye or both eyes – but they can’t spread from one eye to the other.  

 

In addition to aging, your risk for cataracts goes up if you: 

  • Have certain health problems, like diabetes 

  • Smoke 

  • Drink too much alcohol 

  • Have a family history of cataracts 

  • Have had an eye injury, eye surgery, or radiation treatment on your upper body 

  • Have spent a lot of time in the sun 

  • Take steroids (medicines used to treat a variety of health problems, like arthritis and rashes) 

 

You can get cataracts for other reasons – for example, after an eye injury or after surgery for another eye problem (like glaucoma).  

If or blurred vision is interfering with your daily living, talk with 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.

Cataracts

A mostly age-related normal condition that is years in the making – cataracts.

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Explain that to me

aduranplazola
Submitted by aduranplazola on

We should be actively involved in our doctor’s appointment to help make decisions about our health and the best, most cost-effective treatment. But sometimes that’s easier said than done because some medical terms can be confusing, and it’s hard to recall what we don’t understand.   

Studies show 40-80% of medical information we hear our provider tell us is forgotten immediately and almost half the information that is remembered is incorrect. Take notes while you are with your provider. 

If you don’t understand, don’t be shy – keep asking questions. It’s your body, after all. It’s easy to forget what you want to ask once you’re at the doctor’s office, so be sure and bring a list of questions that includes any medications or supplements that you’re taking. 

It’s easier to recall the diagnosis than the treatment. Ask for simple, specific instructions about the treatment plan so they can be recalled and followed.  

If you understand your diagnosis and the treatment plan, and follow it, you’ll be more satisfied with your healthcare.

If you have questions or concerns about your diagnosis or treatment once you’re home, contact 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.

Doctor Visit

We should be actively involved in our doctor’s appointment to help make decisions about our health and the best, most cost-effective treatment.

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Energy drinks: Do they help …or harm?

aduranplazola
Submitted by aduranplazola on

Energy drinks are beverages that claim to improve energy. Their main ingredient is caffeine. They usually contain sugar, which adds calories. They also may contain guarana plant extract (which is like caffeine), taurine (an amino acid) and vitamins. How much do you know about the benefits and the risks of energy drinks?  

 

Q: Are energy drinks safe for adults? 

A: Energy drinks are usually safe for adults if you drink them in moderate amounts. The main ingredient is caffeine. Consuming less than 400 mg a day of caffeine is considered safe for adults. There is about 95 mg. of caffeine in 8 oz. of brewed coffee. A single energy drink can have as much as 500 mg of caffeine. Caffeine increases energy in adults and fights tiredness. But too much caffeine can make you feel nervous or grouchy. And it can cause an upset stomach, diarrhea and headaches. 

 

Q: Is it okay to drink alcohol and energy drinks at the same time? 

A: Drinking energy drinks and alcohol together may be unsafe. The caffeine in these drinks can make the effects of alcohol harder to notice. People may feel they are not as intoxicated as they really are. Mixing caffeine with alcohol may cause you to drink more. That's because the caffeine may keep you awake longer. 

 

Q: Are energy drinks safe for children and teens? 

A: The American Academy of Pediatrics recommends that children and teens not drink energy drinks. One reason to avoid them is that the main ingredient is caffeine. It can cause problems in children and teens, including: 

  • Higher blood pressure 

  • Sleep problems 

  • Worsen existing problems, such as an abnormal heartbeat for those with a heart condition or high levels of blood sugar for those with diabetes 

 

The best way for children and teens to improve energy is to eat a balanced diet and get enough sleep. 

 

Q: What are some concerns about energy drinks? 

A: There are several:  

  • Too much caffeine. 

  • Other ingredients are sometimes included, such as kola nut or guarana. There has been little research on how these ingredients may affect the body. 

  • Limited regulation. 

Energy drinks may be classified as dietary supplements, which are not as strictly regulated as foods. For example, the U.S. Food and Drug Administration (FDA) regulates the amount of caffeine in sodas, but not in energy drinks. 

Sugar

Energy drinks usually contain sugars, which add to the calories. This could lead to weight gain. The sugars can also lead to dental problems. 

Withdrawal

When your body gets used to a lot of caffeine and then you stop using it, you can get symptoms such as headaches, feeling tired, having trouble concentrating and feeling grouchy. 

Sleep

The caffeine in energy drinks may make it harder to sleep. Some people may feel they need less sleep, due to the stimulation they get from the caffeine. This can lead to not getting enough sleep, which can be harmful to your overall health. 

 

 

 

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.

Energy Drink

Energy drinks are beverages that claim to improve energy.

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Tips to keep picnics safe

aduranplazola
Submitted by aduranplazola on

Having backyard cookouts with friends and family is what makes summer fun, but don't forget about handling your food safely to avoid foodborne illness.  

Check out these simple guidelines to ensure food safety when outdoors. 

 

Tip 1: Keep hot foods hot and cold foods cold. 

It's as simple as it sounds. Keep food out of the "Danger Zone" (40 to 140 degrees), where foods can spoil quickly. Keep hot foods in warming trays or to the side of the grill, avoiding direct heat. Store cold foods in ice baths, coolers or the fridge until ready to be served.  

 

Tip 2: Watch the clock.  

Food should not be left out for more than two hours and no longer than one hour if the temperature is above 90 degrees. The longer food is left out, the more harmful bacteria can grow and spoil the food.  

  

Tip 3: Cook all meats to the safe, minimum cooking temperature.  

Use a food thermometer to check the internal temperature of meats to ensure they reach their level safe for consumption.  

  • Hamburger, sausage and other ground meats – 160 degrees 

  • Poultry – 165 degrees 

  • Pork, beef cuts, veal and lamb – 145 degrees 

  • Fish – 145 degrees 

 

Tip 4: Keep hands, utensils and work surfaces clean, especially during meal prep.  

Remember to wash your hands, utensils and surfaces with warm, soapy water for at least 20 seconds. Also, wash surfaces, utensils and hands between handling and preparing different foods to avoid cross-contamination.  

  

Tip 5: Know the symptoms of food poisoning. 

Food poisoning occurs between 12 to 72 hours after consumption. Symptoms may include nausea, vomiting, diarrhea, fever, abdominal pain and cramps. If symptoms last longer than 72 hours, be sure to seek medical attention. 

  

Tip 6: Put food out in small batches.  

It is a good idea for cold foods to be placed in two separate containers. One can be stored in the fridge while the other is out for serving. Once the first container is empty, grab the second container from the refrigerator for everyone to enjoy.  

  

By following these guidelines, you can be sure to enjoy a fun and safe cookout with family and friends. 

 

 

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.

Safe picnic

Having backyard cookouts with friends and family is what makes summer fun, but don't forget about handling your food safely to avoid foodborne illness.

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(Quiz) From the hip

aduranplazola
Submitted by aduranplazola on

“I’ve fallen and I can’t get up” was an iconic catchphrase from a 1989 TV ad. But, for those left helpless from a broken or fractured hip, the situation is no laughing matter. The CDC says a broken hip is one of the most serious fall injuries; it’s a difficult recovery and jeopardizes independent living. How vulnerable or prepared are you to handle a hip injury? 

 

 


 

 

 

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.

Hip Quiz

“I’ve fallen and I can’t get up” was an iconic catchphrase from a 1989 TV ad. 

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Visiting Dr. Internet may add to anxiety

aduranplazola
Submitted by aduranplazola on

Do you visit “Dr. Internet” every time you get the sniffles or feel a twinge? In other words, do you search online for health symptoms on a regular basis? If you do, you may have a condition called “cyberchondria,” meaning you experience anxiety for your personal wellness caused by health-related online searches.  

 

About 80% of internet users surf the web to answer health questions and self-diagnose when they don’t feel well. Searching the Internet may seem like a good idea because there is so much information at your fingertips. But you don’t want to add stress to your life unnecessarily. 

 

Here are just a few reasons why trying to answer health questions and diagnose any problems without the aid of a doctor can be a problem: 

 

  • There is so much information available online that it can be difficult to sort reliable sources from those that are less reputable. Even when health-related information is reliable, most searchers don’t have a medical background to allow them to know what to do with it, as medical problems tend to be complex. 

  • Recent studies have shown that as many as 9 out of 10 people who used the Internet to self-diagnose were led to information on serious illnesses when they had basic symptoms. 

  • When patients mistakenly believe they have a serious illness based on Internet searches, it can lead to high levels of anxiety that can cause medical problems and lead to unnecessary screenings or diagnostic tests.  

 

“The most important search you can make is finding the right doctor if you don’t already have one,” said Stacey Guan, M.D., Genesis Primary Care. “Your primary care physician will be your partner in your health journey. He or she will serve as your source of credible information specific to your personal health history.” 

 

So don’t stress yourself. Make an appointment to talk with your doctor about what is bothering you. If you can’t stay away from the Internet in the meantime, use credible medical websites like the National Institute of Health to search for signs and symptoms. Then you can have a comprehensive list to take to 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.

Dr Internet

Do you visit “Dr. Internet” every time you get the sniffles or feel a twinge? In other words, do you search online for health symptoms on a regular basis?

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Raspberry jalapeño chocolates

aduranplazola
Submitted by aduranplazola on

A tasty treat that packs some heat. These little chocolates are free of dairy, egg and gluten. Plus, the dark chocolate contains antioxidants, and may improve blood flow and lower blood pressure. 

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Makes 12 chocolates. 

Ingredients  

  • 5 ounces dark chocolate, chopped 
  • ½ fresh jalapeño, seeded and minced fine 
  • ⅓ cup fresh raspberries 
  • 2 tablespoons agave 
  • Chocolate molds (found at craft store) 

 

Directions 

 

In small saucepan over low heat, melt chocolate until smooth. Spoon a small amount into each mold, and using a small, new paintbrush, coat the mold completely. Place in refrigerator for 5 minutes or until chocolate has set. Remove from fridge, brushing another layer of chocolate to coat, making a thick layer of chocolate shell. Cool in refrigerator until set.  

 

Meanwhile, mash raspberries together with agave and finely minced jalapeño. Fill each mold with raspberry jalapeño filling, leaving room at the top to seal with more chocolate. Reheat remaining chocolate and fill each mold, covering the filling completely. Tap molds on counter to remove any bubbles, return to refrigerator to set. 

 

Nutritional information (per serving)  

 

  • Serving size one chocolate 
  • Calories 22 
  • Fat 1g 
  • Carbohydrates 3g  
  • Protein 1g 

 

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.

Raspberry jalapeno chocolates

A tasty treat that packs some heat. These little chocolates are free of dairy, egg and gluten.

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Easy on the eyes: How to choose the right sunglasses for you

aduranplazola
Submitted by aduranplazola on

Whether your face is oval, heart-shaped or round, the perfect pair of shades can be hard to find. But sunglasses are more than just another fashion accessory – they also provide significant health benefits.  

 

Sunglasses and eye health 

 

Your whole face can quickly show signs of excessive UV (ultraviolet) radiation exposure from the sun, and your eyes and the skin surrounding them are especially susceptible. Sunglasses can help combat your eyes' exposure to harmful rays by reducing the UV radiation and your risk of cataracts (cloudiness of the eye's lens that affects vision) and skin cancers of the eye. 

 

Reducing UV radiation can also reduce your risk of age-related macular degeneration, which happens when the macula – the part of the eye we use for sharp vision – becomes damaged, making objects appear blurry, dark or otherwise distorted. Without sunglasses, even those wearing contact lenses with UV protection are still at risk, as the skin around the eyes is still exposed. 

 

Choosing the right pair 

 

The most important thing to look for in a good pair of sunglasses is 100% UV protection. Although it seems intuitive that darker lenses or frames would offer more protection, that's not necessarily the case, because the UV blocker is clear. Sunglasses that wrap around your eyes to the sides of your face can offer even more protection from UV exposure to your eyes. 

 

The lowdown on UV rays 

 

Ultraviolet (UV) radiation falls into three categories: UVA, UVB and UVC. While UVC radiation is fully absorbed by the ozone layer and not as harmful, UVA and UVB radiation make it to the Earth's surface and are more dangerous.  

 

Several factors determine the level of this radiation your eyes are exposed to, including the time of day and weather conditions. Experts say levels are highest from 11 a.m. to 4 p.m. Clear, sunny skies allow the most exposure to UV radiation, but even in cloudy weather, UV rays are present.  

 

The most important benefit of wearing sunglasses is they protect your eyes from UV light, so choose a pair that offers you the best protection. 

 

 

 

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.

Choosing sunglasses

Whether your face is oval, heart-shaped or round, the perfect pair of shades can be hard to find.

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