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Avoca-do, avoca-don't

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Submitted by aduranplazola on

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

 


 

 

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

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

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Southwest black bean and avocado salad

aduranplazola
Submitted by aduranplazola on

Ingredients:

 

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

 

Directions:

 

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

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

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

         before serving. 

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

         grilled chicken as a salsa.


Nutritional information(per serving):


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

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

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Creamy avocado and blueberry smoothie

aduranplazola
Submitted by aduranplazola on

Ingredients:

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

 

Directions:

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

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

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A letter from the frontlines of COVID-19

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Submitted by aduranplazola on

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

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

Stay awesome!
-Genesis R.N.

 

Read their stories and share your story

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

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

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Lifting hacks to prevent back pain

aduranplazola
Submitted by aduranplazola on

No one is immune to back pain, which is often the result of injury from lifting heavy things. Here are some easy hacks to avoid an injury.

 

Before casually picking up a light or heavy load, plan the best way to lift it. This could include asking for help.

 

Lift and move slowly and carefully. The time you take to use the right techniques is far less than the days, weeks or months it can take to heal from an injury.

 

Follow these rules:

  • Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other.
  • Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle.
  • Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don't twist as you lift.
  • Use your feet to change direction. Keep your shoulders in line with your hips.
  • Set your load down carefully, squatting with your knees and hips.

 

If you have a job that requires you to lift objects frequently, check with your employer for resources on learning proper lifting techniques.

 

Keep moving! Strengthening your core and staying active will help keep your back muscles and tendons strong. You can find several core, back and leg-strengthening exercises online. Talk with your doctor before starting any exercise program.

No one is immune to back pain, which is often the result of injury from lifting heavy things. Here are some easy hacks to avoid an injury.

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Warm up to exercise

aduranplazola
Submitted by aduranplazola on

You’ve made a commitment to being more active. Good! Now let’s say you decide to go for a brisk walk. You’re probably thinking “Walking is not strenuous, so I don’t need to warm up or stretch.” You’re not alone in that line of thinking, but here’s why it’s always a good idea to warm up and stretch before any level of physical activity. 

 

When you warm up with some easy activities like waking in place, stretching or even taking a slow stroll, here is what happens to your body: 

 

  • Your joints become more flexible, heading off potential orthopedic issues. 

  • Your muscles work better as they warm up. 

  • Your heart rate goes up, but because it does so slowly, there is less stress placed on your heart. 

  • The blood supply to your muscles is increased, making them work more efficiently. 

  • Your blood also releases more oxygen, which helps you during your exercise. 

 

The type of warming up you should do depends on a lot of factors, like your physical condition and what you plan to do for exercise. The main point to remember is that your warm-up should start slowly and build in intensity to a level that doesn’t tire you too much or overwork your body.  

 

Most experts recommend stretching as part of any warm-up routine. Activities like stretching and low-intensity walking are examples of active warm-ups. You can also use some passive warm-ups like getting in a sauna for a few minutes. Passive warmups can provide some benefits like raising your body temperature, but they don’t give you all the benefits you get with active warm-ups. 

 

Warming up and preventing injuries 

 

Warming up before exercising isn’t a guarantee that you won’t get injured during your exercise, but it can help to prevent some injuries. It only takes a few minutes – typically 10 minutes is recommended – so it would be wise to consider warming up. 

 

Before you start any exercise program, it’s best to talk with your primary care doctor for recommendations on a program that’s right for you. 

 

 

 

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

You’ve made a commitment to being more active. Good! Now let’s say you decide to go for a brisk walk.

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Volunteer for better health

aduranplazola
Submitted by aduranplazola on

When you think about volunteering, the first thing that might come to mind is the various ways volunteers help make a difference for the community. Whether it means collecting food for a food bank, assisting young learners master reading, providing companionship for older neighbors, or cleaning up a local section of highway, a volunteer helps by giving their time.  

What you might not realize is that it also benefits the people who volunteer.  

 

A study from Carnegie Mellon University found adults over 50 who volunteer regularly are less likely to be diagnosed with high blood pressure than non-volunteers. Lower blood pressure has other health advantages, such as a lower risk for heart disease, stroke and premature death.  

 

How much time do you need to donate to get physical results? This same Carnegie Mellon University study found 200 hours of volunteering per year correlated to lower blood pressure. Let’s break that down – Americans spend an average of four hours a day watching TV and five to six hours a day on their phone, possibly doing both at the same time. Imagine how helpful it could be if a portion of that time was spent helping others. 

 

Benefits to your heart and mind 

When you feel like you’ve done something good, a neurotransmitter in your brain releases dopamine, which helps decrease stress and increase positive, relaxed feelings. A social connection through volunteer activities can help with feelings of loneliness or isolation. Placing the focus on the needs of others can also create a sense of purpose.     

 

A 2012 study in the journal Health Psychology found that the people who volunteer regularly lived longer, but only if their intentions were to truly help others and not self-serving.  

“Helping others and knowing that what we do makes a difference in the life of another can provide a sense of accomplishment” said Denise Williams, Licensed Independent Social Worker 

 in Behavioral Health Therapeutic Services, Genesis HealthCare System. “That sense of fulfillment can be a source of hope, strength and resilience for the volunteer.” 

 

 

 

 

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.

When you think about volunteering, the first thing that might come to mind is the various ways volunteers help make a difference for the community.

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Control your food portions for a well-balanced diet

aduranplazola
Submitted by aduranplazola on

While exercise is a vital part of maintaining good health, a well-balanced diet is just as important. Eating a variety of foods provides your body with the fuel and nutrients it needs. The number of certain foods and calories you need to eat depends on your age, gender, level of physical activity and overall health. 

 

Not sure where to start? Maurine Maneely, R.D., L.D., MBA, Genesis Clinical Nutrition Manager, suggests specific food and calorie recommendations for you. Ask your doctor for a referral to a registered dietitian, who is the best source for personalized advice. Also, Maneely recommends these easy tips when choosing a meal or snack. 

 

  • Enjoy: fruits and vegetables, whole grains, eggs, fish, lean meats 

  • Avoid: Processed foods, snack foods, sugary drinks, alcohol 

 

Maneely says another way to think about portion control is to draw an imaginary line down the center of your plate. Then draw a second imaginary line through one of the halves – you now have three sections. Load up the largest portion (or half the plate), with non-starchy vegetables, like salad, green beans, broccoli, cauliflower or tomatoes. 

 

Fill one of the smaller sections (a quarter of the plate) with starchy foods. Carbohydrates provide 45 to 60% of your energy level, so it’s best to opt for good carbs, such as sweet potatoes, brown rice, quinoa, legumes, beans, nuts and seeds, 100% whole grains, and raw, whole and fresh fruits and vegetables. 

 

Fill the remaining small portion (a quarter of the plate) with protein. A daily source of protein is crucial for the body’s regulation and maintenance. In addition to the meaty sources (chicken, turkey and beef), you can also find protein in other places, such as eggs, fish and dairy. 

 

The easiest step you can take is to drink water with your meal. Hydration is key to keeping your skin beautiful, digestive system running smoothly, and energy levels high. Add a glass large glass of water to your meal, and voila – you have set the perfect plate. 

 

 

 

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.

While exercise is a vital part of maintaining good health, a well-balanced diet is just as important.

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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 

 

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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.

There are no bones about it – your bone health is vitally important.

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