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Insta pot lentil soup

emily.griffin
Submitted by emily.griffin on

Ingredients:  

  • 2 tablespoons extra-virgin olive oil
  • 1 medium yellow onion, diced
  • 4 medium carrots, diced
  • 3 stalks celery, diced
  • 4 sprigs fresh thyme
  • 1 teaspoon kosher salt
  • ¾ teaspoon smoked paprika
  • ½ teaspoon black pepper
  • 1 ½ cups French green lentils
  • 4 cloves garlic, minced (about 4 teaspoons)
  • 1 can fire-roasted tomatoes, diced (15 ounces)
  • 1 can crushed tomatoes (15 ounces)
  • 4 cups low-sodium vegetable broth
  • Fresh parsley for serving, chopped
  • Parmesan cheese, freshly grated, optional
  • Crusty bread, optional  

Instructions:   

Drizzle the oil into the pot. Set to sauté. Once the oil is hot, add the onion and stir. Continue to cook the onion, stirring often, until it is very soft, beginning to lightly brown and break down, about 8 minutes.  

Dice carrots and celery and add to the pot. Sauté until the carrots and celery are barely soft, about 2 minutes. Bundle the thyme sprigs together to make them easier to pull out later. Add salt, smoked paprika and pepper.  

Add the lentils and garlic to the pot and stir to coat them in the spices. Let cook 30 seconds until the garlic is fragrant. Add the diced tomatoes, crushed tomatoes and vegetable broth.  

Cover and seal the instant pot. Set to cook on high pressure for 15 minutes, then allow the cooker to release pressure naturally. This will take about 10 to 15 additional minutes.  

Open the lid and stir the soup. Remove the thyme stems, leaving the leaves in the soup. If the soup is too thick for your liking, thin with a bit of water or additional stock until you reach your desired consistency. Taste and adjust the seasonings as desired.   

Serve hot with a sprinkle of parsley, Parmesan cheese and bread for dipping.  

Nutritional information:  

  • Serving size: 1 ½  cups
  • Number of servings: 6
  • Calories per serving: 236
  • Total fat: 12 g
  • Saturated fat: 5 g
  • Cholesterol: 135 mg
  • Sodium: 516 mg
  • Carbohydrates: 12 g
  • Fiber: 16 g
  • Sugar: 10 g
  • Protein: 36 g  

Storage:

Place leftover soup in an airtight container in the refrigerator for up to five days or freeze for up to three months. Let thaw overnight in the refrigerator before reheating. 

Approved by:  
Maurine Maneely  
Genesis Registered Dietitian 

Find more recipes at genesishcs.org/eatwell. 

lentil soup

Learn how to make this delicious lentil soup with an insta pot.

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Three sneaky ways to add protein to your diet if you don’t like meat

emily.griffin
Submitted by emily.griffin on

Protein. You know you need it, but if you don’t like meat or are opposed to eating it, it might feel like your options are limited. After all, you can only dip apples in peanut butter so many times before it starts to get old. It’s tempting to ignore, but protein is crucial for a healthy diet. 

According to the National Library of Medicine, protein can help you heal more quickly, support healthy weight loss and lower your blood pressure. 

If the thought of a big juicy steak doesn’t make you salivate, don’t worry. Whether you’re on a plant-based diet or can’t bear another bite of greasy ground beef, here are a few delicious ways to get more protein into your diet.  

1. Add snacks to your rotation     

Have you ever grabbed a snack to appease your grumbling stomach, only to still feel hungry? According to the National Library of Medicine, a protein-rich diet can help you feel fuller longer. Fend off the midday munchies with one of these snacks. 

  • Keep sunflower or pumpkin seeds, edamame or string cheese on hand for a quick pick-me-up. 

  • Cottage cheese is a protein powerhouse. It’s a great snack on its own or with fruit. 

2. Swap an ingredient in one of your go-to meals with a protein-rich alternative    

If an ingredient isn’t crucial to the structure of the meal, try switching it out with a protein-fueled substitute. Experiment to find the best fit for your dish. It might take some trial and error, but it will be worth it in the long run. 

  • Switch up your spaghetti dinner by using whole-grain pasta. If you don’t like the taste of whole- grain noodles, try chickpea pasta instead. Both are protein-rich options. 

  • Is plain Greek yogurt too bitter for you on its own? Try using it in place of sour cream. You probably won’t notice the difference during your next taco night.  

  • Making a rice dish?  Use quinoa or lentils as the base. 

3. Boost your favorite meals by adding protein 

Adding protein to a meal doesn’t have to mean adding a piece of grilled chicken to your plate. Adding an extra ingredient (or two) can enhance the flavor of your meal while making it healthier. You never know, you might find a new way to prepare your favorite dish. 

  • Next time you pour yourself a bowl of cereal, toss in some cashews or peanuts for an extra crunch and boost of protein. 

  • Love ramen? Add an egg, mushrooms or high-protein vegetables like cooked spinach or peas to your noodles. 

 

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.

three sneaky ways to add protein to your diet if you don’t like meat

Whether you’re on a plant-based diet or can’t bear another bite of greasy ground beef, here are a few delicious ways to get more protein into your diet.  

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Recognizing Depression

emily.griffin
Submitted by emily.griffin on

Occasional sadness is a normal part of life. We all experience things that upset us or make us angry. However, if you or someone you care for is persistently sad, irritable or angry, you or they could be suffering from depression.  

What is depression? 

Depression is a common and serious medical illness. Also known as major depressive disorder, it negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable.  

According to the National Institute of Mental Health, if you, a family member or friend report the following for more than two weeks, a visit to a doctor is a good idea.   

  • Feeling sad, anxious or empty 

  • Feeling hopeless or pessimistic  

  • Feeling irritable, frustrated or restless 

  • Feelings of guilt, worthlessness or helplessness 

  • Loss of interest or pleasure in hobbies and activities 

  • Feeling tired all the time or feeling like you are moving slowly 

  • Difficulty concentrating, remembering or making decisions 

  • Difficulty falling asleep, staying asleep or sleeping too much  

  • Changes in appetite or unplanned weight changes 

  • Thoughts of death or suicide, or suicide attempts 

  • Aches or pains, headaches, cramps or digestive problems without a clear physical cause and that do not ease with treatment 

Next steps 

Untreated depression can lead to a variety of emotional and physical problems and can decrease the ability to function at work and at home. 

If you’re concerned that you or someone close to you is depressed, you’re not alone. Let your primary care provider know what you are thinking and feeling, and urge your family and friends to do the same.  

Learn more about depression at genesishcs.org/behavioralhealth. 

 

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.

Recognizing Depression

Occasional sadness is a normal part of life. We all experience things that upset us or make us angry. However, if you or someone you care for is persistently sad, irritable or angry, you or they could be suffering from depression.

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The smoothie dilemma

emily.griffin
Submitted by emily.griffin on

Can you ditch whole fruits and veggies?

Smoothies are everywhere, from social media feeds to café menus, and they seem like the perfect solution for busy people who want to be healthy. Is blending your fruits and veggies the same as eating them whole? Let's peel back the layers and see what's spinning in that blender. 

 

Why smoothies are so tempting 

  • Speed and ease. With a smoothie, you can cram a surprising number of fruits and veggies into one meal. According to Utah State University, the benefits of a diet high in fruits and vegetables include a lower risk of diseases such as diabetes, obesity, cancer and cardiovascular. It’s like the ultimate life hack for days when you don’t have time to even look at a salad, let alone chew one. 

  • More variety, less effort. One smoothie can include kale, berries, bananas and spinach, which is basically a garden’s worth of produce in a single cup. This makes smoothies a quick way to get a wide range of nutrients without prepping separate ingredients. 

  • Digestive shortcut. Blending fruits and veggies breaks down fibers, which might help your body absorb nutrients more easily. It’s like having your stomach’s job half-done before you even take a sip. 

 

The case for whole fruits and veggies 

  • Mindful eating matters. There’s something about chewing that helps you appreciate what you’re eating. According to the National Library of Medicine, slow eating helps boost diet-induced thermogenesis (DIT), the extra energy your body uses to digest, absorb and process food. This increase in energy expenditure can aid in better metabolism, making it beneficial to eat slowly. Whole fruits and veggies can help you slow down and enjoy your food. With a smoothie, it’s easy to chug it down and then wonder where it went. 

  • Watch for sneaky calories. Adding a bunch of fruit to your smoothie can sneak in more sugar and calories than you’d think. A handful of berries here, a banana there and suddenly your “light snack” is packing more punch than a full meal. 

     

The key to smarter smoothies 

If smoothies are your jam, there are a few ways to make them healthier: 

  • Choose your ingredients wisely. Balance fruits with greens and add protein, like Greek yogurt or almond butter, to keep things balanced. 

  • Stick to whole fruits for sweetness. Avoid sweetened yogurts or fruit juices that can add unnecessary sugar. 

  • Boost your fiber. Add chia or flax seeds to keep some of that all-important fiber intact. 

 

So, what’s the verdict? 

Smoothies are great for convenience and variety but are not a direct swap for whole fruits and veggies. Aim for a mix of both in your diet so you get the unique benefits of each. Smoothies can complement a healthy diet, but they shouldn’t be your only source of produce. After all, a little variety and a little chewing never hurt anyone. 

 

 

Ready to get healthy?

Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better 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.

The smoothie dilemma. Can you ditch whole fruits and veggies?

Is blending your fruits and veggies the same as eating them whole? Let's peel back the layers and see what's spinning in that blender.

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The best side of relationships

emily.griffin
Submitted by emily.griffin on

We interact with people every day, whether it is from family to a person working at the cash register. People are a part of everyday life, but the relationships we choose can be most important.   

There are many benefits to a healthy relationship. A healthy relationship, according to Insights Psychology, is defined by five key components. The five key components include:  

  • Open communication 

  • Emotional support 

  • Honesty and trust 

  • Mutual respect  

  • Healthy boundaries  

Our social health is just as important as our physical health. Robert Waldinger states in The Harvard Gazette, "Our social life is a living system, and it needs maintenance too.” Robert goes on to talk about the benefits that relationships bring to our life, and it can also have the opposite effect. “If you are alone and feel stressed and lonely, that’s part of what breaks down your health. That’s why we think loneliness is as dangerous to your health as smoking half a pack of cigarettes a day or being obese.” 

It is important to remember to maintain our healthy relationships. They can bring back a sense of community. Our interactions do not have to be elaborate or over-the-top, but just saying hello can change someone’s day.  

 

For more stories about your mental health:  

 

Ready to get healthy?

Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better 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.

The best side of relationships

People are a part of everyday life, but the relationships we choose can be most important. There are many benefits to a healthy relationship.

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Peeling back the layers of exfoliation

emily.griffin
Submitted by emily.griffin on

It can be easy to get caught up in the latest skincare trends. Facial this. Serum that. What does it all mean?  

 

Let’s learn about one of the most talked about skin treatments, exfoliation. 

 

The American Academy of Dermatology (AAD) defines exfoliation as removing dead cells from the outer layer of the skin. While exfoliation isn’t going to cure your wrinkles, it can help with some common woes, such as dry and flaky skin.  

 

Types of exfoliation 

Exfoliation is commonly done on the face, arms and legs. Harvard Health describes two primary methods of exfoliation, mechanical and chemical. Mechanical (or physical) exfoliation uses a loofah, brush or scrub to remove dead skin cells. It can open pores and help with acne. 

 

Chemical exfoliation incorporates chemicals, such as acids, to dissolve skin cells. This method is used to improve uneven pigmentation, acne and skin glow. 

 

Dos and don’ts 

Before you begin an exfoliation regimen, Harvard Health and the ADD offer these tips: 

  • Gently rub a washcloth against your skin to see how it reacts.  

  • Consider your skin type. For drier skin, use a washcloth with lower concentrations of chemical exfoliants, such as salicylic or hydroxy acids. Oily skin can often handle stronger chemicals or mechanical exfoliation.  

  • If using a chemical exfoliator or scrub, apply it using small circles for 30 seconds. Wash off with lukewarm water. Use minimal pressure if using a sponge or a brush. 

  • Apply moisturizer when you’re done to help restore hydration. 


Exfoliate no more than a few times a week so your skin can recover between sessions. If not performed carefully, exfoliation can irritate your skin. Avoid exfoliating if you are sunburned or have open cuts. Over-scrubbing can also lead to inflammation. Plus, some skin types don’t respond well to exfoliation.  

 

So, what happens if you don’t exfoliate? Harvard Health says exfoliation isn’t required. Your skin may look and feel bumpy and makeup application may not be as smooth. However, with all its benefits, proper exfoliation can be a fresh step in your beauty routine. Talk to your dermatologist if you have questions or need to address more advanced concerns. 

 

 

Ready to get healthy?

Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better 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.

Peeling back the layers of exfoliation 

Let’s learn about one of the most talked about skin treatments, exfoliation.

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Tips to enjoy farmers markets

emily.griffin
Submitted by emily.griffin on

Summertime can mean many things. One thing that returns in the summer is farmers markets. People often enjoy the fresh produce they buy at these markets and the connection with local farmers.  

If you are new to attending farmers markets, the tips listed below could help you. Tanner Health, recommends that you: 

  • Take containers and/or shopping bags to make it easier to carry your food home.  

  • Make it a family outing. 

  • Bring a cooler to keep your food fresh. 

  • Plan your meals ahead of time so you know what to buy. 

  • Arrive early to beat the crowds and to make sure produce is available. 

  • Wear sunscreen to protect your skin if the market is outside. 

  • Take your time with each booth and compare items to find the best deal. 

  • Bring cash, as some vendors do not accept debit or credit cards. 

After attending the farmers market, consider the following tips to ensure your food is fresh and good to eat. According to the U.S. Department of Agriculture, once you get your produce from the farmers market, you should:  

  • Wash produce thoroughly under running water. Bacteria could be present on food peels, which can be transferred to the inside when you cut or peel them. 

  • Dry produce with a clean cloth or paper towel. This will help eliminate bacteria.  

  • Refrigerate cut or peeled fruits and vegetables within two hours. One hour if the outside temperature is above 90 degrees.  

  • Carefully examine produce for large bruises, cuts and insect holes as this can potentially store bacteria that hides and spreads rapidly to the inner parts of the produce.  

  • Store other perishable items as soon as possible. They should not remain in hot weather (90 degrees or more) for more than one hour. They should also not be at room temperature for more than two hours.  

 

Enjoying the farmers market can be fun. Stop by and support your local farmers.  

 

Ready to get healthy?

Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better 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.

Tips to enjoy farmers markets

If you are new to attending farmers markets, the tips listed could help you. Stop by and support your local farmers. 

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Straker, Kinsley

Kyle.Norton
Submitted by Kyle.Norton on
Doctor ID
5902
Kinsley Straker, APRN-CNP
First Name
Kinsley
Last Name
Straker
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945 Bethesda Drive
Ste 330
Zanesville, OH 43701
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1376346296
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FALSE
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Knott, Austin

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5918
Austin Knott, MD
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Ejike, Chinedu O.

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Chinedu Olisaemeka Ejike, MD
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Chinedu
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Olisaemeka
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1831415637
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