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Healthy homemade popsicles

emily.griffin
Submitted by emily.griffin on

Ingredients:  

• 5 ounces of strawberries (about 6 medium strawberries)  

• 6 ounces of blueberries (about 1 ¼ cups)  

• 7 tablespoons of granulated sugar  

• 5 tablespoons of lime juice  

• 1 ounce of ice cubes (about 3 ice cubes)  

• 10 tablespoons of water  

 

Instructions:  

1. Red (strawberry) layer:  

  • Cut 5 ounces of strawberries and place them in a small saucepan with 2 tablespoons of granulated sugar and 2 tablespoons of water.
  • Boil on medium-high heat, then simmer for 5 minutes. Blend until smooth, then add 1 tablespoon of lime juice and 1 ounce of ice cubes. Stir until the ice is melted and the mixture cools.
  • Divide the puree among 6 popsicle molds, tapping them to remove air bubbles. Freeze for at least 1 hour and while that’s freezing, move on to the next layers.  

2. White (lime) layer:  

  • Place 3 tablespoons of lime juice and 2 tablespoons of granulated sugar in a liquid measuring cup and stir until the sugar is completely dissolved. Add enough cold water to make 3/4 cup lime mixture.  

3. Blue (blueberry) layer:  

  • Combine 6 ounces of blueberries, 3 tablespoons of granulated sugar and 2 tablespoons of water in a saucepan.
  • Boil on medium heat, then simmer for 5 minutes. Blend until smooth, adding 1 tablespoon of lime juice. ° Chill until needed.  

4. Combining the layers:  

  • When the red layer is completely solid, divide the white mixture evenly among the molds. Freeze until mostly frozen, about 45 minutes. Insert the popsicle sticks and freeze until completely solid, about 30 minutes.
  • Divide the blue mixture evenly among the molds. Freeze until completely solid, at least 2 hours. When ready to serve, run lukewarm water over the outside of the molds so they release easily.  

5. Enjoy.  

 

Nutritional information:  

• Calories: 85  

• Total fat: 0.2 g  

• Sodium: 2.1 mg  

• Cholesterol: N/A  

• Carbohydrates: 21.9 g 

 

Healthy Popsicles

You will love this creative summertime treat.

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How quickly you lose your fitness level when you stop exercising

emily.griffin
Submitted by emily.griffin on

Taking a break from exercise might feel like a temporary vacation, but for your body, it can have more long-term consequences than you’d expect. If you’ve ever wondered how quickly you can lose your fitness level when you stop working out, here’s a quick guide to what happens when your routine takes a pause: 

1. The first few days: not much changes 

Luckily, you won’t lose your gains after a few days off. In the first 3-5 days of inactivity, you won’t see much change in your fitness level. Your muscles are still holding on to that strength, and your cardiovascular system is still in decent shape. So, don’t panic if life gets in the way for a week. You’ve still got it. 

2. After 1-2 weeks: some loss in cardiovascular fitness 

After about a week or two without exercise, your body starts to notice the lack of activity. Your cardiovascular fitness, which includes your heart and lungs, may start to dip. You might notice that running or walking upstairs feels a little tougher. However, this doesn’t mean all hope is lost. It’s still possible to bounce back with a few workouts. 

3. After 3-4 Weeks: Muscular strength declines 

Once you hit the 3-4 week mark, muscle strength starts to fade, especially if you’ve stopped strength training. Your muscles will lose endurance, and you may notice decreased strength. According to Allina Health, it’s also around this time that your metabolism begins to slow down, so if you’ve stopped exercising but kept your diet the same, you may notice some changes on the scale. 

4. After 4-6 weeks: noticeable loss in fitness 

By the 4-6 week mark, the effects of stopping exercise are much more apparent. Your endurance will drop significantly, and your body’s ability to recover from physical activity will diminish. Strength, flexibility and overall stamina will be noticeably reduced. It’s around this time that you might feel like you’re starting from scratch if you try to get back into it. 

5. After 2 months: the big decline 

After two months of inactivity, you’ll experience a more dramatic loss of fitness. Your muscles and cardiovascular system have had plenty of time to lose their former efficiency. You’ll feel the difference when you try to jump back into workouts. Don’t worry, fitness can be regained but takes consistent effort. 

6. How to stay active: move regularly 

According to Johns Hopkins Medicine, if you want to avoid the negative effects of a break, try to keep some movement in your day, even if it’s not the full workout routine. Walk, stretch or do light exercises to keep your muscles engaged. A few minutes a day can help maintain a baseline level of fitness. 

By staying mindful of these timelines and keeping activity in your routine, you’ll be able to avoid the steep drop-off in fitness. Whether it’s a few days or weeks off, it’s always easier to get back on track than you think. Most importantly, talk to your doctor first and then start slow.  

 

 

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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.

How quickly you lose your fitness level when you stop exercising

Taking a break from exercise might feel like a temporary vacation, but for your body, it can have more long-term consequences than you’d expect.

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Keep the sneeze away year-round

emily.griffin
Submitted by emily.griffin on

If you suffer from allergies, you may think you only need to worry about flowers, pollen and pets. Did you know that dust mites are one of the most common allergy triggers? Dust mites are microscopic insect-like pests that are everywhere.

 

To reduce dust and dust mites follow these tips for the:

Air

  • Don’t use window or attic fans, which bring pollen, mold spores and other allergens inside.
  • Use air conditioning instead of opening windows.
  • Use a high-efficiency particulate air (HEPA) filter. This can help remove allergens and tobacco smoke from the air in your home.


Furniture and carpets

  • Use dust-proof pillow and mattress covers made from a tight-weave fabric that keeps out dust and dust mites.
  • Remove stuffed toys, wall hangings, books, knickknacks and artificial flowers.
  • Avoid wool blankets and down quilts.
  • Avoid carpet, rugs and upholstered furniture that collect dust.
  • Occasionaly steam clean carpets. 

 

Floors

  • Damp-mop hard floors once a day.
  • Dust and vacuum once or twice a week.
  • Use a dry cloth to wipe hard surfaces such as countertops and tables weekly.
  • Use a vacuum cleaner with a HEPA filter or a double-thick bag.
  • Wear a mask to avoid dust mites stirred up during cleaning.
  • Keep humidity less than 50% in your home. Dust mites don’t do well in dry conditions.

 

 

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.

If you suffer from allergies, you may think you only need to worry about flowers, pollen and pets.

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Forgetfulness and aging: What’s normal and what’s not?

emily.griffin
Submitted by emily.griffin on

Everybody forgets things once in a while, but if you notice it happening more frequently, is it cause to worry? According to the Alzheimer’s Association, there is growing evidence you can reduce the decline in cognitive skills, which include the process of remembering, reacting and understanding, with lifestyle habits such as:

  • Regular cardiovascular exercise that elevates your heart rate
  • Formal education, at any stage of life, helps your mind
  • Stop smoking
  • A healthy diet, one low in fat and high in fruits and vegetables
  • Plenty of sleep
  • Involvement in social activities that are meaningful to you
  • Activities that challenge your mind, like games, puzzles or a building project

 

What’s the difference between normal, age-related forgetfulness and a serious memory problem? There are signs to help determine the difference. Typical age-related changes include: 

  • Sometimes forgetting names or appointments but remembering them later.
  • Sometimes having difficulty finding the right word.
  • Misplacing things from time to time and retracing steps to find them. 


Signs to watch for that might go beyond the typical age-related changes include: 

  • Memory loss that disrupts daily life and repeating the same questions.
  • Having trouble naming a familiar object, joining a conversation or repeating words.
  • Placing items in unusual places or go so far as to accuse others of stealing, especially as the disease progresses. 

 

If you, a family member or friend has problems remembering recent events or thinking clearly, talk with a doctor. He or she may suggest a thorough checkup to see what might be causing the symptoms.

 

 

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.

Everybody forgets things once in a while, but if you notice it happening more frequently, is it cause to worry?

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Communicating with a loved one with dementia

emily.griffin
Submitted by emily.griffin on

Learning that someone has dementia can be difficult. Feelings of uncertainty are natural and you may need time to accept the diagnosis. Being proactive to understand the disease is important to care for and communicate with your loved one. 

Dementia describes the symptoms someone experiences from diseases that result from abnormal changes in the brain. These include memory loss, reasoning, language, problem-solving and other cognitive abilities that hinder daily activities and independence.  

 

Types of dementia 

Alzheimer's disease is the most common form of dementia. Other types include frontotemporal, Huntington’s, Lewy Body and vascular. Some people also experience simultaneous forms, called mixed dementia. 

Of the over 7 million Americans living with Alzheimer’s, an estimated 200,000 under 65 have younger-onset Alzheimer’s disease. Although age is known to be a cause, a common misconception is that Alzheimer’s is a natural part of aging. The National Institute on Aging says that many people in their 90s live without any dementia symptoms.  

Although there isn’t a specific test, doctors diagnose the disease through exams, brain scans, blood tests and reviewing medical history.  

 

Communication changes 

Interacting with a loved one is challenging as the disease progressively affects their communication. The Alzheimer’s Association outlines communication challenges to expect, including: 

  • Repeating familiar words 

  • Finding the best words  

  • Difficulty arranging words 

  • Losing train of thought easily 

  • Speaking less frequently 

With symptoms impacting a person’s behavior, feelings and relationships, this adds emotional challenges for families. Sensory concerns may make conversations difficult. Set reminders to stay updated with medical specialists as updated glasses or needed hearing aids can help their communication.   

Family Caregiver Alliance outlines strategies to help communication throughout stages of the disease. 

 

Nonverbal cues 

Maintaining a positive mood, voice, expressions and posture can help your loved one relax. Concentrating on nonverbals and understanding their feelings may be more valuable than words. As the disease advances, they might better understand gestures like smiling and pointing. 
 

Offering options 

Help eliminate decision frustration by offering choices. Instead of asking "What would you like to drink,” you could say, “Would you like coffee or tea for breakfast?” 
 

Keeping focus  

Be a good listener. Conversations should be simple, covering one subject at a time. Provide eye contact and eliminate distractions such as the TV or other conversations. 

 

Patience is important 

Reminiscing about a memory can sustain conversations. Offer distractions if your loved one asks the same question or tells a story repeatedly. Step aside to avoid your loved one becoming angry when disagreement occurs.  

 

Initial greetings 

While it may not be necessary until later stages, say your name and their name upon initial greetings. “Hi, Grandma. It’s Maggie.” You may need to speak slower and more clearly for them to understand. 

Although you might not know the right words to say to your loved one as the disease advances, remember that your support and presence are what matters. Some of the most important conversations you can have are after the initial diagnosis. With opportunities to discuss the future, the Alzheimer’s Assocation recommends talking about legal, monetary and long-term care planning. Together, you can decide how or when to pursue treatments and support groups.  

 

 

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.

Communicating with a loved one with dementia

Being proactive to understand dementia is important to care for and communicate with your loved one. 

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Heart healthy chocolate pie

emily.griffin
Submitted by emily.griffin on

Ingredients: 

  • 13 ounces semisweet chocolate chips 

  • 1/3 cup coffee liqueur 

  • 1 teaspoon vanilla extract 

  • 1 pound silken tofu, drained 

  • 1 tablespoon honey 

  • 1 (9-inch) prepared chocolate wafer crust 

 

Directions: 

Place enough water in the bottom of a 4-quart saucepan to come 1 inch up the sides. Bring to a simmer over medium heat. 

 

Melt the chocolate chips with the liqueur and vanilla in a medium metal bowl set over the simmering water, stirring often with a rubber or silicone spatula. Combine the tofu, chocolate mixture and honey in a blender or food processor and spin until smooth, about 1 minute. 

 

Pour the filling into the crust and refrigerate for 2 hours, or until the filling sets firm. 

 

Chocolate wafer crust 

Ingredients: 

• 6 1/2 ounces chocolate wafer cookies 

• 1 tablespoon sugar 

• 3 ounces unsalted butter, melted and slightly cooled 

 

Nutrition facts: 

• Calories 484 

• Total Fat 24 g 

• Sodium 363 mg 

• Total Carbohydrates 62 g 

• Fiber 1 g 

• Sugar 14 g 

• Protein 5 g 

 

Find more recipes at genesishcs.org/eatwell. 

Try this delicious and healthy option for homemade chocolate pie!

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Lower your cholesterol naturally

emily.griffin
Submitted by emily.griffin on

Maybe you just came from the doctor’s office and learned your cholesterol is too high. Maybe you want to avoid hearing those words from your doctor. Either way, take our quiz to learn more about cholesterol and tips to lower it naturally. 

 

1. All cholesterol is bad. 

False. Cholesterol is made up of HDL (good) cholesterol and LDL (bad) cholesterol. Good cholesterol helps your body build cells and make vitamins. If you have too much of the bad cholesterol or not enough of the good, it can build up in the arteries leading to a heart attack or stroke. 

 

2. Foods with a lot of fiber and no saturated fats are best for naturally lowering cholesterol. 

True. According to Harvard Health, the best 11 foods to naturally lower your cholesterol are oatmeal (the old-fashioned kind), white (navy) beans, avocado, eggplant, carrots, almonds, kiwi, berries (raspberries and blackberries are the best, but strawberries and blueberries are also good), cauliflower, soy and salmon. 

 

3. Eating colorful fruits and vegetables can lower your cholesterol. 

True. Colorful fruits and vegetables are good sources of fiber and contain sterols and stanols, molecules that block cholesterol. Generally, the richer the color of vegetables and fruits, the more nutrients they have. So, when shopping, look for dark green spinach, vibrant blueberries and so on. 

 

4. Exercise is the most important thing you can do to lower your cholesterol naturally. 

False. For decades, a healthy diet and exercise were recommended to naturally lower cholesterol. However, according to Harvard Health, an analysis found that exercise did not lower cholesterol. However, exercise provides so many other health benefits you should exercise regularly. 

 

Eating healthy is a great way to lower cholesterol naturally. However, sometimes our bodies need a little help, and there are medications to assist you when needed. If you have high cholesterol or want to prevent it, please talk to your family doctor about the best plan of action for you. 

 

To learn more about options for heart health, visit genesishcs.org/heart. 

 

 

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 our quiz to learn more about cholesterol and tips to lower it naturally. 

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Can you boost your immune system?

emily.griffin
Submitted by emily.griffin on

From the sniffles to the flu, being sick is no fun. Thankfully, our immune system is constantly working to keep us healthy. Are there things we can do to make our immune system stronger? Sadly, the answer is unclear. Research has struggled to consistently find evidence that says we can.  

 

However, even after acknowledging the inconclusive research, Harvard Health and the Centers for Disease Control and Prevention (CDC) have similar recommendations for helping your immune system perform at its highest level.  

 

Top recommendations for supporting your immune system include: 

  • Eat a healthy diet – a variety of fruits and vegetables can provide you with the vitamins and minerals needed to keep you healthy. According to Harvard Health, the recommended amount is two servings of fruits and three servings of vegetables a day. 

  • Exercise – You should aim for 150 minutes of moderate-intensity exercise a week. Not a fan? Then read our blog on How a couch potato can have a healthy heart for tips and reasons to get moving. 

  • Get enough sleep – Typically, adults need at least 7 hours of sleep a night. To learn multiple benefits of getting enough sleep and sleep recommendations by age, read our Sleep matters blog. 

  • Avoid drinking alcohol or do so in moderation – Certain groups of people should never drink based on health factors. However, according to the CDC, if you are going to drink, women should have one drink or less a day, and men should have two drinks a day or less. 

  • Don’t smoke – Smoking is bad for you. Period. To learn a few ways smoking negatively impacts your health, take our Health of effects of smoking quiz. 

  • Maintain a healthy weight – According to the CDC, obesity leads to your immune system not working at its strongest capacity. For more information on a healthy body weight, visit this page on the CDC website. 

If you are following these guidelines and still struggle to stay healthy, talk to your family doctor to find out if there is an underlying cause.  

 

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.

Can you boost your immune system?

From the sniffles to the flu, being sick is no fun. Thankfully, our immune system is constantly working to keep us healthy.

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Tips to prevent falls

emily.griffin
Submitted by emily.griffin on

Two out of three falls occur when someone slips or trips. This is especially true if you live in a climate that includes freezing temperatures in the winter. Cold weather makes it easier to fall and harder to maintain your balance. 

 

For instance, people slip or trip on: 

  • Visibly icy surfaces 

  • Black ice, a coating of ice so thin that people think it’s asphalt or pavement 

  • Ice that’s covered by snow or snow drifts 

  • Unplowed sidewalks and streets 

 

A fall becomes more dangerous when: 

  • Ice and snow makes it difficult to get up 

  • Exposure to freezing temperatures compounds the fall or injury 

 

Fall statistics 

Falls are the number one reason for injury-related Emergency Department visits and accidental deaths in people aged 65 and over. Prevention is key. 

 

Indoor prevention 

  • Remove hazards (bags, baskets, cords and anything in walkways) 

  • Good lighting 

  • Non-slip rugs 

  • Make sure your clothes and shoes fit 

  • Bathroom grab bars 

 

Outdoor prevention 

  • Make sure surfaces are clear 

  • Use assistance devices for stability (walkers, canes) 

  • Dress for the weather 

  • Use a path you know 

  • Good lighting 

 

General safety measures 

  • Walk with a buddy 

  • Carry a cell phone 

  • Carry a medical alert system 

  • Wear watches with fall sensors 

  • Make a daily phone call or check in with a friend, family member or neighbor 

 

If you fall, soften your landing 

  • Flex forward into the fall, which gives you some control over direction. Fall sideways, if possible. 

  • Tuck your head and turn your shoulder into the fall to protect your head. 

  • Relax everything and fall like a sack of beans. 

  • Fall on the soft, fleshy places, like your buttocks and thighs. These areas have more protection and are lower to the ground. 

  • As you complete the fall, try to roll to your side in a ball. This will spread the impact to reduce injury and stop you from rolling farther. 

 

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.

Two out of three falls occur when someone slips or trips. This is especially true if you live in a climate that includes freezing temperatures in the winter.

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Three Reasons to stay strong with strength training

emily.griffin
Submitted by emily.griffin on

What comes to mind when you think of strength training? A huge bodybuilder lifting massive dumbbells while barely breaking a sweat? While that is one example of strength training, you don’t need to run to a fitness convention to reap the benefits of this type of exercise. (Unless that’s your thing.)

 

What is strength training?

Strength training, also known as weight training or resistance training, is a type of training that builds your muscles and bones. Strength training is different than walking or cycling. It typically includes exercises like squats, pushups, glute bridges, planks and lunges.

 

Why should you incorporate strength training into your exercise routine? Here are three good reasons:

 

Reason #1: Increased mobility

A big concern as we age is our mobility. No one wants to struggle to complete their daily activities or do the things they love. According to the National Institute on Aging, a huge cause of reduced mobility is sarcopenia. Sarcopenia is a decline in muscle mass, strength and function. It has been linked to fatigue, low energy and weakness. You may have heard the saying “use it or lose it.” This applies to many things in life, including our muscles. Strength training is a great way to keep your body engaged, build muscle mass and improve mobility.

 

Reason #2: Ease chronic conditions

According to the Centers for Disease Control and Prevention (CDC), strength training reduces the symptoms of common chronic conditions such as arthritis, diabetes, osteoporosis, heart disease and back pain. Strength training improves each condition differently, including building bone density, strengthening muscles and reducing pain and stiffness.

 

Reason #3: Improves mental and emotional health

Combining strength training with aerobic exercise like walking or running can significantly improve mental and emotional health. According to the CDC, studies show that exercise helps people sleep better, lessens the length and severity of depression and improves self-confidence.

 

So, how do you get started?

To begin strength training, figure out your own comfort level. Are you new to strength training or do you have some experience? If you’re worried about your form or how to do a certain movement safely, work with a personal trainer or take a workout class at your local gym. There are free workouts online that can be performed safely at home or at the gym. You should also talk to your Primary Care Physician before starting a new fitness program.

 

 

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.

Strength training can improve mobility, lessen the effects of chronic conditions and improve mental and emotional health.

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