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Be a good (body) mechanic

Read more about Be a good (body) mechanic

No, we’re not talking cars here. We’re talking about using good body mechanics and practicing good posture throughout the day to ward off back pain and feel better overall. Here are body mechanic tips you should follow – whether you have back pain or not.

Source: Healthwise®

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.

Lifestyle

Thu, 01/19/2023 - 08:00

Here are body mechanic tips you should follow – whether you have back pain or not.

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The No. 1 veggie to add to your diet

Read more about The No. 1 veggie to add to your diet

If you could pick just one vegetable to add to your diet, which one would bring the most nutritional punch?

Veggies fill us with essential vitamins and minerals, fiber and antioxidants that support our immune system, boost our gut health and nurture our mental health. While scientists have identified more than 1,000 vegetable species, most people regularly consume only a small percentage in their diet’s repertoire.

Eating a rainbow of fruits and vegetables will bring your body the most beneficial nutrients, but if you could only pick one vegetable to add to your daily meals, make it a leafy green one.

Research shows that eating leafy greens slows cognitive decline. In fact, researchers who published on the National Library of Medicine website tracked 960 participants, age 58 to 99, who consumed at least 1.3 daily servings of leafy greens for nearly five years and found cognitive improvement similar to being 11 years younger. Talk about a lean, green anti-aging cuisine.

Green-colored foods are some of the healthiest foods we eat because they are rich in calcium and vitamin K, which are essential for bone health.

While leafy greens win the prize for most nutrient-dense foods per calorie, spinach ranks number one among healthful leafy greens.

One cup of spinach contains only seven calories and an adult’s full daily requirement for vitamin K, along with the following:

High amounts of vitamin A
Magnesium
Vitamin C
Calcium
Antioxidants
Iron
Folate

It seems Popeye knew the power of this green leaf long before the scientific proof. Today’s research suggests that in addition to the jam-packed nutrients, spinach leaves may lower blood pressure as well as benefit heart health, according to a study on the National Library of Medicine website. Plus, with all those nutrients, it reduces blood sugar, boosts immunity, prevents certain cancers, prevents acne, boosts eye and bone health and has anti-inflammatory properties.

To make the veggie even more lovable, spinach is easily accessible and simple to incorporate into nearly every meal. Stretch beyond a classic salad by adding spinach to soups, sauces, smoothies, pasta, eggs and even brownies.

Nutrition

Fri, 09/27/2024 - 08:00

If you could pick just one vegetable to add to your diet, which one would bring the most nutritional punch?

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Ways to use coconut oil to help your skin and hair

Read more about Ways to use coconut oil to help your skin and hair

From skincare to hair care and everything in between, coconut oil is becoming a staple of beauty regimens around the world. Made from the dried fruit of the coconut palm tree, coconut oil smells delicious and can be used in many ways.

For your skin

Coconut oil’s natural antibacterial and moisturizing properties make it ideal for makeup remover. Use a cotton ball to rub coconut oil over your mascara and eyeliner for an easy, natural solution. It even works on waterproof makeup.

If you have dry or combination skin, make coconut oil part of your nightly routine. Massage a dime-sized amount over your face and neck (circular motions are best), then wash off the excess with your favorite facial cleanser.

For a great alternative to expensive exfoliators, mix one part of melted coconut oil with two parts of brown sugar.

It can also be a great substitute for your favorite hand and body lotion. After showering, apply small amounts of coconut oil wherever a little moisturizing pick-me-up is needed.

Shiny, happy hair

Looking for a moisturizing or shine fix for your color-treated locks? Coconut oil has you covered. A 2003 study in the Journal of Cosmetic Science suggests that coconut oil helps to preserve your hair’s protein and prevent cuticle damage.

Just a pea-sized amount of the good stuff can be worked into damp hair for a boost of shine and moisture retention. Apply to the bottom inch or two from your ends.

Coconut oil even works as a frizz fighter. Rub in a tiny bit of oil from the middle of your hair to the ends and you’re good to go.

With coconut oil, a little goes a long way, so be sure to use it sparingly.

Beauty

Thu, 01/26/2023 - 08:00

From skincare to hair care and everything in between, coconut oil is becoming a staple of beauty regimens around the world.

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Taste the rainbow: Ways to incorporate healthy foods of every color

Read more about Taste the rainbow: Ways to incorporate healthy foods of every color

Sugary candy isn’t the only way to taste the rainbow. Here are ways to incorporate fruits and vegetables of every color into your diet.

Red

For red foods, try brightening up a salad by adding sliced strawberries. Red bell peppers can be diced and added to pizza or roasted, blended and added to pasta sauce.

Orange

Sliced oranges make a delicious, refreshing snack on their own, but they can also be diced and added to fruit salad. Sweet potatoes can be mashed instead of regular potatoes for a nutrient-packed twist on a classic, or they can be roasted and served with chicken for a warm meal.

Yellow

A mashed banana is versatile—it can be used as the basis of a healthy ice cream substitute or a smoothie, or it can be made into pancakes, among many other recipes. Corn kernels can be added to Mexican food, chili or cornbread.

Green

For a pear-ing you’ll love (see what we did there?), try pears and feta in a salad, and add walnuts for an additional crunch. Blend spinach into a smoothie for an antioxidant boost that you’ll barely taste, added to pesto or baked into a creamy pasta dish.

Blue

Blueberries can be added to oatmeal or yogurt for additional flavor in your breakfast. Your blueberry pancakes or muffins can be healthier by making them with whole wheat flour instead of all-purpose.

Purple

Grapes are the perfect addition to your snack of cheese and crackers, and frozen grapes make a fun summer treat. Shredded purple cabbage is wonderful in Thai food or a pulled pork sandwich for a crunch in every bite.

As a general rule, most fruits are delicious in smoothies, and most vegetables taste great when cooked into an omelet. For picky eaters, cut vegetables into small pieces and add them to meatloaf or meatballs. For variety in textures, tastes and nutrients, be sure to eat fruits and vegetables in every color of the rainbow.

Nutrition

Tue, 12/13/2022 - 08:00

Sugary candy isn’t the only way to taste the rainbow. Here are ways to incorporate fruits and vegetables of every color into your diet.

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Portion sizes defined: How much is 4 ounces? 

Read more about Portion sizes defined: How much is 4 ounces?

We all know that controlling portions is important to our health but how do you put portion control into practice? Here are some tips to recognize the amount of food you’re eating. First, don’t eat out of a bag or container. Second, use smaller plates so servings appear larger. Third, fill half your plate with vegetables first and substitute lower-fat varieties of your favorite foods.  

When eating out, order appetizers or lunch portions, split the order with a friend or fill up with lower calorie foods such as soup or salads.

Portion Sizes

You know that juicy 8-ounces steak you might like to cut into… do you really know how many servings of meat that equals? One serving of meat or poultry is the size of the palm of your hand or a deck of cards. One 3-ounce serving of fish is equal to the size of a checkbook.

We All Scream for Ice Cream

When you eat an ice cream cone, how many cups of the frozen creation are you really consuming? One-half cup of ice cream is considered one serving and is the size of a tennis ball. How about other dairy products? One serving of cheese is six dice.  

Think about that tennis ball again. One-half cup of cooked rice, pasta and snack foods such as chips or pretzels is also the size of a tennis ball.

Computers and Carbs

The next time you’re at your computer, think about what foods should be the size of your computer mouse. We’ll give you a hint … it’s a carbohydrate. The answer is -- one medium baked potato.  

Remember compact discs (CDs)? One pancake or waffle should only be the size of a CD.  

Golf Balls or Baseballs

The next time you bite into a delicious apple, remember that the fruit should equal the size of a tennis ball. An orange is about the same size as well. Other serving sizes that correspond to the size of a baseball are one cup of chopped fruits or vegetables. And a quarter cup of dried fruit or nuts is about the same size as a golf ball.  

So, the next time you’re grabbing a handful of pretzels, think about how many tennis balls that equals, and you’ll be on your way to serving the correct portions.

Nutrition

Thu, 12/15/2022 - 08:00

Here are some tips to recognize the amount of food you’re eating.

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Resolution success - making the change

Read more about Resolution success - making the change

Making a change? Follow these tips to resolution success

With a new year comes opportunities to make new resolutions. Deciding on big life changes may feel overwhelming or even frustrating, especially when setbacks occur. Fortunately, science teaches us ways to secure successful personal change.

The stages of change model

According to the School of Medicine, the change model consists of five stages:

Precontemplation
Contemplation
Preparation/Determination
Action/Willpower
Maintenance

In the first stage, precontemplation, people don’t think about changing, and don’t want help to change. In the second stage, contemplation, people teeter on the fence. They weigh the pros and cons of making a change (which could take a while). Things start moving along in the third stage, preparation/determination, when people fully commit to changing something in their life and start researching how to do it. By stage four, action/willpower, people move forward, making the desired changes to their lifestyle. After that, stage five, maintenance, focuses on solidifying the new change and lifestyle.

Keep these steps in mind when preparing for life changes, and know that while progression is great, it’s also ok to fall back a step or two. Keep checking in and evaluating progress through each stage.

Be intentional

One study on the BMC Public Health website says that intention is one of the strongest indicators for changing behavior. Another study noted that the intention to do something can be predicted by our attitude toward the change, whether or not we think other people around us will approve of the change, and how easy or difficult we think the new behavior will be. Multiple studies show that the higher the intention, the more likely a change will begin. Thinking about the change in a positive light adds motivation and moves people toward action.

Have an action plan and stick to it

Many of us want to change and begin the process of change but then fall in our attempt to maintain such change. If maintaining a resolution feels overwhelming, try designing plans with automatic responses to situations that will likely arise. For example, when adding a new habit, designate a predetermined and consistent time each day to start; or pair an established habit with the new one (i.e., every time I brush my teeth, I’ll recite my affirmations). When cutting out a bad habit, reduce temptations by avoiding certain enticing environments (i.e., take the long way to your desk to avoid the office candy bowl). Making plans to change behaviors predicts whether that plan will go into effect. Having multiple plans helps, so create as many plans along the way as needed.

Making changes in life may feel heavy, but with high intentions, planning, and determination, success stands within reach.

Give yourself grace throughout the process and know that any progress brings you one step closer to the person you want to become.

Lifestyle

Tue, 12/20/2022 - 08:00

With a new year comes opportunities to make new resolutions.

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4 reasons to get out of the video game world and into the real world

Read more about 4 reasons to get out of the video game world and into the real world

Ganking, pwned and ragequit…oh my.

Sound like a different language? Pretty much. It is the language of gamers and reflects how video games have become a world of their own. The question is, do you or your kids really want to be part of that world?

While some researchers found benefits to video games (such as developing quick problem-solving skills), those benefits vary widely depending on who is playing what game and when in their life. Read on to learn why not to play and what to do instead.

Video games can be addictive. Exercise instead. The more people play video games, the more dopamine releases into the body, which makes it harder to stop playing. While a very small percentage of the population is clinically addicted to video games, the line can look blurry. If gaming starts to get in the way of work, family, school, or social life, it is a problem. One study on the National Library of Medicine website found high levels of video game play (more than 3 hours daily) correlates with low satisfaction in life and poor social skills. Exercise offers a great way to engage the part of your body that releases dopamine and makes you feel good without all the concerns of video games.
Video games can isolate. Hang out instead. Social interactions are a basic human need. While an argument can be made for the interactive nature of some video games, nothing beats real life hangouts. A 2010 study on the National Library of Medicine website shows that video games may temporarily meet social needs but lead to poor social skills, social isolation and loneliness in the long run. Instead, seek social settings such as live action role play games.
Video games negatively impact the brain. Go outside instead. In the book Your Brain on Nature, authors outline how screen time, including video games, can lead to chronic low-grade stress, decreased empathy, and diminished cognitive functioning. Ample research exists proving that spending time outdoors can reduce the symptoms of Attention Deficit Disorder. So, see how it feels to hike or play at a city park.
Video games can desensitize you to violence. A 2011 study on the National Library of Medicine website found that chronic exposure to violence in video games can desensitize players to violence and cause an increase in aggressive behavior. This is one you might not want to replace with anything.

So, is visiting the video game world okay? Probably. Just be wary that it doesn't take you away from the real world for hours at a time.

Lifestyle

Tue, 01/31/2023 - 08:00

Video games have become a world of their own. The question is, do you or your kids really want to be part of that world?

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Open your mouth and say ahh for heart health

Read more about Open your mouth and say ahh for heart health

Smiles are contagious. They can stop someone in their tracks and make them fall in love (or so a million songs say), and a good smile might also be good for your heart.

We all want to live a long, healthy life, and as heart disease is the leading cause of death globally each year, we need to do all we can to keep our hearts ticking. Of course, heart health starts with exercise, eating healthy and getting plenty of rest. You might not know that some research shows a healthy mouth is good for your heart too.

The research isn’t conclusive. However, multiple studies infer good oral hygiene is beneficial for your heart and other health factors. According to Harvard Health, one theory of why a healthy mouth is important for a healthy heart is the bacteria that causes gingivitis can move through the body, causing inflammation and tiny blood clots.

A 2018 study in Hypertension stated gum disease can raise your blood pressure and prevent blood pressure medicine from working properly.

Regardless of which side of the research you believe, oral hygiene is something to take seriously. In case you need to brush up on proper techniques, we gathered the tips below from the American Dental Association.

Brush your teeth at least twice a day for two minutes at a time.
Replace your toothbrush every three to four months, or sooner if the toothbrush looks damaged
Hold the toothbrush at a 45-degree angle to the gums
Gently brush back and forth in tooth-wide strokes
Brush the rest of your mouth
Floss once a day
Visit your dentist regularly

Lifestyle

Thu, 02/02/2023 - 08:00

Multiple studies infer good oral hygiene is beneficial for your heart and other health factors.

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How to get your family to exercise

Read more about How to get your family to exercise

The statistics on growing obesity among children may get your heart pumping in panic, but that won’t help your little ones if they’re getting bigger than they should. What’s a mom worried about high cholesterol, diabetes and other obesity-related illnesses to do?

Family Health

Tue, 02/07/2023 - 08:00

Learn what you can do to encourage healthy habits for your little ones.

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How does coffee really make you feel?

Read more about How does coffee really make you feel?

Didn’t sleep well last night? Pour an extra cup of coffee. Stuck in rush hour? At least you have that cup of coffee. Meeting with a friend? Suggest a cup of coffee. Coffee culture is strong worldwide, and the United States is no exception. Even if you don’t identify with the sixty-three percent of Americans who drink coffee daily, chances are high that you know people who do. Take our short quiz to test your knowledge on how this beloved beverage impacts you or your loved ones. You’ll be done before that steamy mug is empty.

1. The caffeine in coffee can impact you for up to two hours.

a) True

b) False

#1 Answer:

b) False. For the average adult, the half-life of caffeinated coffee is approximately 2.5 to 4.5 hours. Metabolism capacity for caffeine varies widely based on many factors. For example, the half-life of caffeine in pregnant women stretches approximately 15 hours. People who smoke tobacco may metabolize the caffeine faster, shortening the half-life. In other words, depending on metabolism and lifestyle, even morning coffee could impact the quality of a night’s sleep according to a study on the New England Journal of Medicine website.

2. How much caffeine is in one coffee drink?

a) 3 mg

b) 95 mg

c) 180 mg

d) All the above

#2 Answer:

d) All the above. The amount of caffeine in your drink can vary widely. Even a cup of decaffeinated coffee contains a few milligrams of caffeine. One cup of drip coffee contains about 95 mg whereas a double shot of americano contains about 180 mg. Although the U.S. Food and Drug Administration considers it safe to drink up to 400 mg of caffeine per day, it is important to know what you’re consuming. Individuals prone to anxiety, panic attacks, insomnia and other mood sensitivities may want to avoid coffee.

3. Coffee can cause anxiety and stress.

a) True

b) False

#3 Answer:

a) True. Coffee causes the release of adrenaline, the “fight-or-flight” hormone according to a study on the National Library of Medicine website. People already struggling with high levels of stress or anxiety could experience stronger symptoms after drinking just one cup of coffee. Studies on the Information Commissioner’s Office website show that anxiety can be caused in sensitive individuals after a low amount of caffeine consumption and for most people after several cups of coffee.

4. Which type of coffee can raise your cholesterol?

a) French press

b) Drip

c) Instant

d) All the above

#4 Answer:

a) French press. Not all coffee is the same. Unfiltered types of coffee, such as French press, Turkish and espresso, contain a molecule called diterpene cafestol. Research shows this can increase serum cholesterol levels. Highly filtered coffee, such as drip, instant and percolator do not impact your cholesterol levels according to a study on the New England Journal of Medicine website.

Nutrition

Quiz

Thu, 02/09/2023 - 08:00

Take our short quiz to test your knowledge on how this beloved beverage impacts you or your loved ones.

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