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Halibut with corn and mushroom ragout

emily.griffin
Submitted by emily.griffin on

The omega-3 fatty acids present in halibut provide a wide range of cardiovascular benefits including improving the ratio of good cholesterol (HDL). Halibut is also a good source of vitamin B12, vitamin B6 and folic acid.

Ingredients

Makes 4 servings

4 (6-ounce) halibut fillets
Salt and pepper to taste
2 tablespoons olive oil
8 ounces’ lobster mushrooms, diced very small (see note)
2 shallots, minced
Kernels from 6 ears of corn
1 medium heirloom tomato, diced very small
1 teaspoon fresh minced tarragon
1 teaspoon fresh minced dill weed
1 tablespoon white truffle oil (see note)

Directions

Season halibut with salt and pepper. Lightly coat a large ovenproof sauté pan with oil and heat to smoking point. Carefully Arrange halibut in pan. Place in preheated 375-degree oven for 6 to 8 minutes. Remove and keep halibut hot.

Meanwhile, Heat 2 tablespoons olive oil in large skillet. Add mushrooms, shallots, corn, tomatoes and sauté. Continue to Sauté. When corn is cooked, about 1 minute, add tarragon, dill weed and truffle oil. Season with salt and pepper to taste.

Serve the ragout with the halibut. Note - Lobster mushrooms are available in some specialty food stores and in some farmers’ markets. Truffle oil is sold in specialty food stores.

Nutritional information

Per serving (without added salt/pepper)

Calories 435
Fat 16 g
Cholesterol 55 mg
Sodium 121 mg
Carbohydrates 5.5 g
Fiber 2 g
Protein 41.5 g

Love the recipe? Download the Halibut with Corn and Mushroom Ragout Recipe (PDF)

 

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.

Halibut is also a good source of vitamin B12, vitamin B6 and folic acid.

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Spaghetti with spiced oyster sauce

emily.griffin
Submitted by emily.griffin on

Oysters are high in protein, low in fat, and have high levels of selenium, a mineral which may reduce your risk of heart disease.

Ingredients

Makes 2 servings

4 ounces’ whole wheat spaghetti
2 tablespoons pine nuts
1 tablespoon olive oil
1 large shallot, chopped
1 celery stalk, trimmed and chopped
5 giant pimiento-stuffed olives, cut crosswise into 2 or 3 slices
2 anchovies, well-drained and chopped
1 cup grape or cherry tomatoes, halved
¼ teaspoon paprika
¼ teaspoon pepper
1 (3.7 to 4 ounce) can smoked oysters, well drained
Grated rind of 1 lemon
Crushed red pepper flakes and salt to taste

Directions

Bring a large pot of salted water to a full boil. Add spaghetti and cook until tender. about 10 minutes. While spaghetti is cooking, spread pine nuts in large dry skillet and toast over medium-high heat until light golden brown, shaking skillet frequently.

Immediately remove pine nuts and set aside. Heat oil in skillet. Add shallot and celery and cook over medium-high heat for 3 to five minutes or until shallot is tender. Stir in olives and anchovies. Mash anchovies to a paste. Stir in tomatoes, paprika, red pepper flakes and pepper. Cook for one minute over medium heat or until tomatoes are pulpy.

Drain spaghetti well, reserving 2 tablespoons pasta cooking water. Stir spaghetti and water into tomato mixture. Cook over high heat for one minute to evaporate excess liquid. Stir in pine nuts, oysters and lemon rind. Toss gently but well. Season with salt to taste.

Nutritional information

Per serving

Calories 465
Fat 16 g
Cholesterol 55 mg
Sodium 660 mg (without added salt)
Carbohydrates 55 g
Fiber 10.5 g
Protein 21 g

Love the recipe? Download the Spaghetti with Spiced Oyster Sauce Recipe (PDF)

 

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.

Spaghetti with spiced oyster sauce

Oysters are high in protein, low in fat, and have high levels of selenium, a mineral which may reduce your risk of heart disease.

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Roasted vegetable soup

emily.griffin
Submitted by emily.griffin on

Bell peppers are low in calories and high in vitamin A and C, making them an excellent choice for a healthy immune system and maintaining good vision. They are also a beneficial source of vitamin E, which plays a role in keeping our skin and hair looking healthy.

Ingredients

Makes 4 servings

1 medium red bell pepper, cored, seeded and diced
1 medium yellow bell pepper, cored, seeded and diced
1 jalapeno chili, cored, seeded and minced (see note)
1 cup corn kernels (see note)
4 teaspoons canola oil, divided
1 pint grape tomatoes, halved lengthwise
1 large garlic clove, minced
1 celery stalk, trimmed and chopped
1 small red onion, chopped
½ teaspoon crushed dried oregano
¼ teaspoon ground cumin
¼ teaspoon pepper
4 cups (1 quart) reduced-sodium vegetable broth
2 tablespoons minced fresh cilantro

Optional toppings - unsalted baked tortilla chips, cooked black beans, reduced-fat shredded cheddar cheese

Directions

Place red bell pepper, yellow bell pepper, chili and corn kernels in a shallow roasting pan. Drizzle with 2 teaspoons canola oil. Roast in preheated 400-degree oven for 15 minutes, stirring once. Add tomatoes, stir and roast an additional 15 minutes, stirring once. Meanwhile, Heat remaining 2 teaspoons oil in Dutch oven over medium heat.

Add garlic, celery and onion. Cook for five minutes or until vegetables are tender. Stir in oregano, cumin and pepper. Remove roasted vegetables from oven and add to Dutch oven. Stir well. Add broth. Bring to a boil; Reduce heat to low and Simmer five minutes to blend flavors. Sprinkle on cilantro. Serve with one or more optional toppings if desired.

Note - The heat in jalapeno chilies varies greatly. Take a tiny taste and decide whether to use the entire chili in the soup. For 1 cup of corn, use a paring knife to remove the kernels from 2 medium ears of corn. If desired, substitute 1 cup of frozen corn kernels.

Nutritional information

Per serving (without additional toppings)

Calories 135
Fat 5 g
Cholesterol 55 mg
Sodium 165 mg
Carbohydrates 20 g
Fiber 4 g
Protein 3 g

Love the recipe? Download the Roasted Vegetable Soup Recipe (PDF)

 

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.

Roasted Vegetable Soup Recipe

Bell peppers are low in calories and high in vitamin A and C, making them an excellent choice for a healthy immune system and maintaining good vision.

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Are you the caregiver-in-charge?

emily.griffin
Submitted by emily.griffin on

If most of the caregiving duties for an elderly or ill family member fall on you, you’re the caregiver-in-charge. As William Shakespeare famously wrote, “Heavy lies the head that wears the crown.” 

The caregiver-in-charge experiences issues others in the family may not be aware of. There’s the physical act(s) of caregiving if the patient is at home. The management of the patient’s care if they’re in a hospital or nursing home. The many needs of your own family. Your job.  

However, caregivers say that it’s often the emotional and informational aspects of caregiving that make this time in your life difficult.  

You’re expected to have all the answers about your loved one’s illness and the outlook of their treatment. You’re also the person others turn to for support when they are grieving.  

There’s no manual for caregivers  

You have to make it clear to family members that you do not have all the answers. This is best accomplished when you admit, to yourself, that you do not have all the answers. We put a lot of stress on ourselves to know what to do next in times of crisis. 

Negative emotions are normal 

Feeling angry and sad about what you are going through is normal. Wearing all the caregiving hats is not easy. 

It's OK to not be OK 

Keeping emotions bottled up doubles the burden you already carry as a caregiver. You can and should ask for help. Hospital and hospice social workers and nurses are good sources of support. A senior center in your community may hold educational events for families. Don’t be shy. Go. 

This too shall pass  

University of Utah Psychologist R.G. Tedeschi published findings from his research on grief in the July-August 2020 issue of the Harvard Business Review. “People confronted with fear and loss often become better at noticing what they may have overlooked,” he wrote. “Many caregivers report more satisfaction with the relationships they still have.” 

Flex your superpowers  

Advocating for your loved one and yourself will change you. Use those skills in other areas of your life or help other caregivers by sharing what you’ve learned online.  

 

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.

Are You the Caregiver-in-Charge?

If most of the caregiving duties for an elderly or ill family member fall on you, you’re the caregiver-in-charge. As William Shakespeare famously wrote, “Heavy lies the head that wears the crown.” 

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RN Careers

Kyle.Norton
Submitted by Kyle.Norton on
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If you are committed to providing quality, compassionate care in an innovative hospital where your talents and contributions are appreciated daily, Genesis HealthCare System is the employer for you.

Burnout? Balancing work and well-being

emily.griffin
Submitted by emily.griffin on

In today’s fast-paced world, the line between work and personal life often blurs, leading to a growing epidemic. Burnout. It’s a term tossed around like confetti, but its impact is anything but festive. So, how do we juggle work demands and our well-being without dropping the ball?   

 

Understanding burnout  

Burnout isn’t just about feeling a bit tired. It’s full-blown exhaustion. Chronic stress that drains you physically and emotionally. The World Health Organization classifies burnout as an occupational phenomenon characterized by three dimensions: 

  1. Energy depletion: Feeling physically and emotionally drained. 

  2. Increased mental distance: Negative feelings related to one’s job. 

  3. Reduced professional efficacy: A drop in work performance and productivity.   

 

The modern dilemma  

Our always-on culture has us tethered to our jobs. Emails, messages and work-related pings keep us connected 24/7. Sure, technology allows for remote work and flexible hours, but it also makes it almost impossible to switch off and chill. This constant connectivity blurs boundaries, making it difficult to distinguish when work ends and personal life begins.   

 

Striking the balance  

So, how do we find that elusive balance between work demands and personal well-being? Here are some sanity-saving tips.   

1) Set boundaries  

- Draw a line in the sand, literally, if you must. Establish clear boundaries between work and personal time. Tell your colleagues where you stand and stick to it. Turn off email notifications after hours and carve out time that’s sacredly yours.   

2) Prioritize self-care  

 

- Self-care isn’t just for Sundays. It’s essential. Indulge in activities that recharge your  
batteries, like reading, walking or perfecting your favorite yoga pose. Regular exercise, a balanced diet and ample sleep are the trifecta of well-being.   

 

3) Delegate and say no  

 

- You’re not a superhero, and that’s okay. Learn to delegate and say no when your plate is full. It’s better to excel at a few things than to flounder at many.   

 

4) Take breaks  


- Remember recess? Bring it back into your workday. Regular breaks can keep productivity high and stress low. The Pomodoro Technique, which is work for 25 minutes, break for 5, can be a game changer.   

 

5) Seek support  

 

- Talk it out. Whether it’s friends, family, or a professional, sharing your stressors can lighten the load and offer fresh perspectives.  

 

The role of employers  

Encouraging a healthy work-life balance, offering flexible work options and recognizing employees’ efforts can foster a supportive work environment. According to the Centers for Disease Control and Prevention, depression interferes with a person’s ability to complete physical job tasks about 20% of the time and reduces cognitive performance about 35% of the time. Providing resources like mental health days, counseling and wellness programs can turn the tide against burnout.   

 

Keeping your balance  

Balancing work and well-being is like walking a tightrope with a smoothie in hand. It requires skill and attention, but it’s doable. We can dodge burnout by setting boundaries, prioritizing self-care, delegating tasks, taking regular breaks and seeking support. Remember, your well-being is as important as your work. After all, you can’t pour from an empty cup, so keep it whole, and life will taste a lot sweeter. 

 

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.

Burnout? Balancing work and well-being

How do we juggle work demands and our well-being without dropping the ball?   

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Which comes first, egg quality or safety?

emily.griffin
Submitted by emily.griffin on

A National Resources Defense Council survey, found that 90% of Americans toss out food prematurely. Much of this waste can be attributed to a confusing food dating system that is not federally regulated. 

The United States Department of Agriculture (USDA) states on its website that, except for infant formula, product dating is not required. The expiration date is simply the manufacturer's suggestion of when their product is at its best quality. 

Still, the sell-by date of eggs is one of the most hotly debated food safety myths and facts. Are the dates listed on the carton a food quality or safety guideline? Let’s follow the process from the farm to the store.  

 

Pack date 

The three-digit code printed on the end of each egg carton indicates when the eggs were washed, graded and packaged. That code is known as the Julian date. A 001 code means it was packed on January 1. A 365 code was packed on December 31. So, a carton with a packaging date of 032 means the eggs were packed on February 1. If you look for the carton with the highest Julian date, the eggs are packed the closest to the date you're buying them and are therefore the freshest.  

 

Best-by, sell-by, expiration or use-by date 

There will always be a best-by, sell-by, expiration or use-by date on the end of an egg carton. Again, it’s not a federal requirement, except for egg producers displaying the USDA logo. Regulations vary by state.

That date is written out in an easily recognizable format. 

 

Sell-by or expiration date 

The sell-by or expiration date is mainly for the store, letting them know when to pull the carton from the shelf if it has not sold. The expiration date on cartons with the USDA logo can be up to 30 days past the pack date.  

You should only purchase a carton of eggs before the sell-by or expiration date, however, eggs can still be used for several weeks. 

 

Best-by or use-by date 

Conversely, a best-by or use-by date is primarily for the consumer's use. According to the USDA, the best-by date indicates when a food product will have the best flavor or quality. For eggs, this will generally be around five weeks after the Julian date but must be less than 45 days from when the eggs were packed.  

If you throw eggs out as soon as their expiration date arrives, you may be wasting money. Check the carton codes, store them in their original carton in the back of a refrigerator set at 40° F and you’ll protect your wallet, too.  

 

There are many myths about eggs. Read updated research on eggs and cholesterol here.

 

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.

Which Comes First, Egg Quality or Safety?

The sell-by date of eggs is one of the most hotly debated food safety myths and facts. Are the dates listed on the carton a food quality or safety guideline? Let’s follow the process from the farm to the store.  

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Which way to the pool?

emily.griffin
Submitted by emily.griffin on

Whether it’s called water aerobics, water exercise or aqua aerobics, a workout in your local pool is a great way to improve your overall fitness and well-being.  

Here’s why.  

It doesn’t feel like exercise

The magic of water exercise is in the fact that the buoyancy of the water will support some of your body weight while you perform physical exercise to support the rest. 

Water exercises increase muscle strength because you’re pushing against the weight, or resistance, of the water. Stronger muscles improve balance and coordination, which can help lessen the risk of falls as people age.  

Buoyancy matters 

Your body is considerably lighter in water. A March 2022 review in Healthcare found that water aerobics helped people with osteoarthritis relieve stress on their joints because the buoyancy of water supports the body's weight, reducing the impact on joints and the intensity of pain.  

Take two laps and call me in the morning  

Water has a calm and soothing effect on your body and your brain. Exercising in water for just 30 minutes, three days a week has been shown to lower stress levels, improve sleep patterns and lower anxiety and depression.  

Helps with weight loss 

There is strong evidence stating that aquatic exercise is a better treatment for obesity than land exercise. A 2020 study reported that aquatic exercise increased calorie loss with less fatigue.  

The fun factor  

Water exercise is a great way to introduce more physical and social activity into your life. You don’t have to be a good swimmer, or even know how to swim, to join a class. Find a class and give it a try, but first let your primary care doctor know that you’re planning to start a water exercise routine. In fact, if you ask your primary doctor first, they may have heard of a class that people rave about.  

 

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.

Which way to the pool?

Whether it’s called water aerobics, water exercise or aqua aerobics, a workout in your local pool is a great way to improve your overall fitness and well-being.

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