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Rainbow cauliflower crust pizza

aduranplazola
Submitted by aduranplazola on
 

 

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

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

Serves 4

Ingredients

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

¼ cup shredded Parmesan cheese

¼ cup mozzarella cheese

1 egg

¼ teaspoon salt

½ teaspoon garlic powder

½ teaspoon basil or rosemary minced (or dry)

½ teaspoon oregano minced (or dry)

½ cup marinara sauce

1 cup mozzarella cheese

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

½ cup broccoli florets

½ cup diced red onion

¼ cup canned corn (optional)

½ cup tomatoes diced

Directions

Preheat oven to 500 degrees

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

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

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

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

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

Nutritional information (per serving)

Calories 197

Total Fat 11.1g

Saturated Fat 6g

Cholesterol 79g

Sodium 710.5g

Total Carbohydrate 13.1g

Dietary Fiber 3.6g

Sugars 7.3g

Protein 12g

 

 

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

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

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Boost your workout with music

aduranplazola
Submitted by aduranplazola on

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

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

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

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

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

 

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

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



 

 

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

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Juggle without the struggle

aduranplazola
Submitted by aduranplazola on

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

At home 

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

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

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

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

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

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

At work 

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

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

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

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

 

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

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

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Trouble sleeping? Take this quiz to find out why

aduranplazola
Submitted by aduranplazola on

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

 

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


 

 

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

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

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The Health Benefits of a Spa Retreat

aduranplazola
Submitted by aduranplazola on

Health experts note the benefits of spa retreats by the positive impact of the following:  

  • Spas can improve your physical and emotional well-being.  
  • Healthy meals, yoga and meditation help the body and mind to refresh.  
  • They reduce levels of anxiety and teach stress reduction methods.  
  • Disengagement breaks from work, family and friends are helpful. 
  • Spas can help the body to slow down and to regenerate. 
  • Practicing yoga can improve blood circulation, sending more oxygen and nutrients through the body. 
  • Body exfoliating treatments polish the skin, promote cells regeneration, refine pores and offer skin relief. 
  • Water treatments — when body is submerged in water, it offers true balance. 
  • Heat treatments — stimulate blood circulation and initiate a purifying process. 
  • Body wraps can recharge the body with nutrients and elements, and boosts moisture in the skin.  
  • Saunas can help to rejuvenate and relax the body and mind.

 

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

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Have fun in the shade

aduranplazola
Submitted by aduranplazola on

You might tan easily and have a healthy glow, so does that mean you’re not at risk for skin cancer? Not at all. Always. Wear. Sunscreen. Why? Anyone can get skin cancer, but there are certain characteristics that make you a greater risk. Consider spending more time in the shade if you have: 

  • A lighter, natural skin color. 

  • Skin that burns, freckles, reddens easily, or becomes painful in the sun. 

  • Blue or green eyes. 

  • Blond or red hair. 

  • Certain types and a large number of moles. 

  • A family history of skin cancer. 

  • A personal history of skin cancer. 

  • Are older in age. 

Regardless of whether you have any of the risk factors listed above, reducing your exposure to ultraviolet (UV) rays can help keep your skin healthy and lower your chances of getting skin cancer. Most people get at least some UV exposure from the sun when they spend time outdoors. Making sun protection an everyday habit will help you avoid getting a sunburn, and lower your skin cancer risk. 

There’s no such thing as a healthy tan 

A tan does not indicate good health. A tan is your skin’s response to injury, because skin cells signal that they have been hurt by UV rays by producing more pigment. Any change in skin color after UV exposure, whether it’s a tan or a burn, is a sign of injury. UV exposure can also change skin texture, cause the skin to age prematurely, cause cataracts and cancers of the eye (ocular melanoma).  

In addition to causing sunburn, too much exposure to UV rays can cause skin cancer. Skin cancer is the most common form of cancer in the United States. The two most common types of skin cancer, basal cell and squamous cell carcinomas, are highly curable but can be disfiguring and costly to treat. Melanoma, the third most common skin cancer, is more dangerous and causes the most deaths. Most of these three types of skin cancer are caused by overexposure to UV light. No matter how sensitive your skin is to the sun, it’s important to protect yourself from UV rays.

 

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

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Breaking bad, habits that is

aduranplazola
Submitted by aduranplazola on

Not all habits are made to be broken. Good habits, like making your bed every morning, using manners and not spending more than you earn should be kept. But habits like stress eating, excessive drinking and nail biting, like it or not, are bad for you. Changing your habits is doable. Here’s how: 

  1. Identify Cues 
    Something has to trigger a habit, and a cue can be anything. Maybe stress makes you crave chocolate, or the sound of your alarm triggers you to hit the snooze button. Identifying cues helps you understand what puts your habits into motion. 

  2. Disrupt 
    Once you know the cues, you can throw bad habits off track. If the alarm cues you to hit the snooze button, put the alarm clock on the other side of the room so you’re forced to get up.  

  3. Replace 
    Research from 2011 in a Personality and Social Psychology Bulletin shows that replacing a bad behavior with a good one is more effective than stopping the bad behavior alone. The new behavior “interferes” with the old habit and prevents your brain from going into autopilot. Deciding to eat fruit every time your mind thinks “cookie” substitutes a positive behavior for the negative habit. 

  4. Keep it simple 
    It’s usually hard to change a habit because the behavior has become easy and automatic. The opposite is true, too: new behaviors can be hard because your brain’s basal ganglia, (the “autopilot” part), hasn’t taken over this behavior yet. Simplifying new behaviors helps you integrate them into your autopilot routines. 

  5. Think long-term 
    Habits often form because they satisfy short-term impulses, the way chewing on your nails might immediately calm your nerves. But short-term desires often have long-term consequences, like chewed up fingers. Thinking about the long term while trying to change some habits will help you remember why you’re working to change the habit. 

  6. Persist 
    Research published in Health Psychology Review has shown that what you’ve done before is a strong indicator of what you’ll do next. This means established habits are hard to break. But the good news is, if you keep at it, your new behaviors will turn into habits, too. Persistence works. 

With a bit of time and some effort, healthy behaviors can become second nature.

 

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

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Chew on this: foods to eliminate to feel better

aduranplazola
Submitted by aduranplazola on

How much do you really think about WHAT you're putting into your mouth? If you're like most people, not very much. Nutrition decisions matter when it comes to keeping us healthy and preventing chronic illnesses.

 

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.

How much do you really think about WHAT you're putting into your mouth? If you're like most people, not very much. Nutrition decisions matter when it comes to keeping us healthy and preventing chronic illnesses.

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Can Rubbing Behind the Ears Help You Live Longer?

aduranplazola
Submitted by aduranplazola on

It can if you are rubbing the adorable head of your best friend who happens to be your dog. Numerous studies indicate caring for a dog can lead to a longer, healthier life. To make it easier for you, we gathered the information below. 

Knowing a wagging tail will greet you at home, can create feelings of joy, reduce stress and lower blood pressure. The health benefits don’t stop there. People who own dogs are 34% more likely to walk for the recommended amount of 150 minutes each week. Dog owners are also 31% less likely to die from a heart attack or stroke than people who do not own a dog.  

Still questioning if dogs can improve your health? For hundreds of years, animals including dogs have been used to help the sick and injured recover. These days, therapy dogs are a common sight and often visit hospitals bringing smiles to patients. Dogs are a companion that can make you feel happier, better and live longer.  

The real question is not whether you should get a dog, but what will you name it?  

For more health tips, visit the Health and Wellness section of Genesis.org and talk 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.

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If I’m not sweaty, does my workout count?

aduranplazola
Submitted by aduranplazola on

You spend an hour in a spin class one day and an hour in yoga class the next. You sweat in one and not the other, so does that mean one’s a better workout? If you run three miles on a hot July evening and sweat profusely, and run the exact three-mile route in January and sweat half as much, was it less of a workout?  

Everyone has a different sweating pattern. Gender, age, fitness level and environment contribute to how much you sweat. Women seem to sweat less and start to sweat at higher temperatures than men. People tend to sweat less as they grow old and cannot take the heat as well as younger people. Our bodies, regardless of age or gender, produce heat and the more your muscles contract, the more heat is produced. If our body didn’t have ways of keeping you cool, we would overheat. 

“When you exercise, focus on how you feel, and stay hydrated. Sweating is the body’s way to cool off, not an indicator of the number of calories burned,” said Stephen Ulrich, M.D., family practice, Perry County Family Practice and Genesis HealthCare System medical director of WellnessWins. “It’s not uncommon for people with larger body masses to sweat more.” 

Heat radiates out of the skin if the air around you is cooler than your body. Think January run. Exercise produces heat, heat produces calorie expenditure, and you produce the same amount of heat whether exercising in a cold environment or a hot one. Just because you don’t sweat as much in a colder environment does not mean your exercise session was less productive. 

There are two key factors that determine an effective calorie burn: duration and intensity. When you're ready to do more, you can build on your routine by adding new physical activities. Increase the distance, time, or difficulty of your favorite activity or do your activities more often. For example, if you walk regularly for exercise, gradually increase the duration of your walk over several days to weeks by walking longer distances. You can increase the intensity by walking more briskly or up hills. 

Don’t stress about your sweat, just keep moving. Regular exercise, of any kind, with a balanced diet is a healthy way to achieve and maintain a healthy body. Talk to your health care provider before you begin an exercise routine.  

 

Source: Healthguidance.org, American Heart Association

 

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

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