Genesis Logo

Guilt-free popover muffins

emily.griffin
Submitted by emily.griffin on

These popovers are crisp on the outside, nicely moist within. Using egg whites and fat-free milk make this favorite comfort food guilt-free.

Ingredients

Makes 6 servings, one popover

1 cup fat-free milk
1 cup all-purpose (plain) flour
¼ teaspoon salt
4 egg whites

Directions

Heat the oven to 425 F. Generously coat 6 large metal or glass muffin molds with cooking spray. Heat the muffin molds in the oven for two minutes.

In a large bowl, add the milk, flour, salt and egg whites. Using an electric mixer, beat until smooth. Fill the heated muffin molds ⅔ full. Bake in the top part of the oven until golden brown and puffy, about 30 minutes. Serve immediately.

Dietitians Tip - Make cheese popovers by topping each cup with 1 teaspoon Parmesan cheese before cooking. The Parmesan cheese adds 7 calories, a trace amount of fat and cholesterol, and 25 milligrams of sodium to each popover.

Nutritional information

Per serving

Calories 101
Fat - trace amount
Cholesterol 1 mg
Sodium 152 mg
Carbohydrates 18 g
Fiber 0.5 g
Protein 6 g

Love the recipe? Download the 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.

Guilt-free Popover Muffins Recipe

These popovers are crisp on the outside, nicely moist within. Using egg whites and fat-free milk make this favorite comfort food guilt-free.

Exclude From Search
No

Tips to become more active

aduranplazola
Submitted by aduranplazola on

How often do you say, “I’m going to get more active,” but you put it off? Maybe it seems overwhelming, and you aren’t sure where to start? We get it. Here are some tips that may help you to kick off your goal of being more active… and healthier because of it. 

 

Like any lifestyle change, adding activity to your daily routine is easier if you have a plan. Experts recommend doing moderate to vigorous activity to get and stay healthy. Work with your doctor to create a plan that is right for you. Start slowly. And set small goals. 

 

Tip 1: Start with walking. 

For most people, walking is one of the easiest and cheapest ways to get moving. Keep track of the number of steps you take each day. You can use a phone app, a fitness tracker or a pedometer. Tracking can help you see the progress you're making toward your goals. That progress might inspire you to move more. 

 

Tip 2: Work up to a comfortable level. 

Even small amounts of activity add up. It's fine to be active several times throughout your day and week. If you're not active at all, work up to it. You may want to start by walking around the block every morning or walking for just 10 minutes. Over time, you can make your walks longer or walk more often throughout your day and week. 

 

Tip 3: Do activities you like. 

Find activities that fit your lifestyle and your personality.  

For example: 

  • Do you like to be active on your own or with others? Joining a group or a class helps some people stay motivated. 

  • Do you like structured activities like classes or everyday activities like gardening? 

Many people find that everyday activities are easier to fit into their life. Others are more likely to stay with an activity if it requires them to show up for a class or for a game. 

 

Tip 4: Take stock of how much you want to spend.  

How much money, if any, do you want to spend on gear or other expenses? There are activities to match every budget. You can walk around your neighborhood without spending any money. You may be able to join a community swimming, dancing or tai chi class for a small fee. 

 

 

 

 

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.

More Active

How often do you say, “I’m going to get more active,” but you put it off? Maybe it seems overwhelming, and you aren’t sure where to start? We get it.

Exclude From Search
No

13 cancer terms you need to know

emily.griffin
Submitted by emily.griffin on

If you or a loved one have been recently diagnosed with cancer, you may find yourself confused or overwhelmed. Deciding on a treatment plan, as well as understanding cancer terms and what they mean, can also be confusing.

We've created this easy-to-understand infographic to help explain 13 cancer terms every patient should know.

Download 13 Cancer Terms You Need to Know (Infographic) PDF

Download 13 Cancer Terms You Need to Know (Infographic) 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.

13 Cancer Terms You Need to Know

We've created this easy-to-understand infographic to help explain 13 cancer terms every patient should know.

Exclude From Search
No

Groov’n to the sound of a healthier you

aduranplazola
Submitted by aduranplazola on

The bass is booming, the treble is high and your favorite artist hits that note on the guitar. Your feet begin to tap, your head starts to bop and your body moves joyously to the sound of the music. Listening to music is extremely powerful. It has countless benefits for the mind and body. Music can help slow the heart rate, lower blood pressure and ultimately calm the mind. Other benefits include increased memory and a sharper mind. 

 

Effects of music on the body 

In a Cochrane Systematic Review, scientists found that patients with coronary heart disease had reduced heart rate and lower blood pressure after listening to music. That’s enough to make you build a playlist and plug in your headphones. Observe your mood and body when listening to music and choose slow rhythms that are calming and make you relax for optimal results on your heart rate.  

 

Effects of music on the mind 

Try calming your anxiety with a bit of music before a test and observe the difference. A study at McGill University in Montreal tested patients about to undergo surgery. The participants were randomly assigned to listen to music or take anti-anxiety medications. Those who listened to music had less anxiety than those who took drugs.  

How our brain computes music is fascinating. Vibrations travel through the air inside the ear canal when you listen to music. Those vibrations stimulate the eardrum and are transmitted into electrical signals that travel through the auditory nerve to the brain stem. They are then collected and converted into what we perceive as music. According to a study done at John Hopkins University, areas of the brain used to compute technical information light up when you hear new music. The next time you hear a new song you like, try to learn it. New music gets your brain moving and grooving in ways familiar tunes don’t. 

 

Effects of music on memory 

Part of staying young is keeping your memory intact. Experts say using music to remember events from the past is an excellent tool for memory exercise. Reach into your memory bank for an event that happened in your life and play a song from that period and you will recall more. Listen to music often and get groov’n to a healthier 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.

Groovin

The bass is booming, the treble is high and your favorite artist hits that note on the guitar.

Exclude From Search
No

Spring asparagus frittata

emily.griffin
Submitted by emily.griffin on

This brunch or dinner frittata uses whole eggs with a higher proportion of whites. Folate-rich asparagus tops this delicious egg dish.

Ingredients

Makes 2 servings

Cooking spray
1 large shallot, minced
2 whole eggs
4 egg whites
1 teaspoon minced fresh dill weed
¼ teaspoon salt
¼ teaspoon pepper
1 cup fresh asparagus in ½-inch pieces, cooked
¼ cup shredded, reduced-fat sharp Cheddar cheese
Directions

Spray large nonstick, ovenproof skillet with cooking spray. Heat over medium heat 30 seconds. Add shallot and cook for 3 to 5 minutes, stirring occasionally, or until tender. Remove shallot to a large bowl.

Beat in eggs, egg whites, dill weed, salt and pepper. Pour egg mixture into skillet. Cook over medium heat 5 to 7 minutes or until almost set. Sprinkle on asparagus and cheese.

Place skillet in preheated broiler, about 4 inches from heat. Heat for 30 seconds to 1 minute or until cheese melts and eggs are set. Watch closely so frittata doesn’t burn. Remove from broiler. Cut in half.

Nutritional Information

Per serving

Calories 185
Fat 7.5 g
Cholesterol 193.5 mg
Sodium 555 mg
Carbohydrates 11 g
Fiber 3 g
Protein 20.5 g

Love the recipe? Download the recipe: Spring Asparagus Frittata Recipe

 

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.

Spring Asparagus Frittata

This brunch or dinner frittata uses whole eggs with a higher proportion of whites. Folate-rich asparagus tops this delicious egg dish.

Exclude From Search
No

Raisin walnut oatmeal mix

emily.griffin
Submitted by emily.griffin on

Oatmeal is incredibly nutritious and rich in fiber, and it may help you control your weight by keeping you feeling fuller longer.

Ingredients

(Serves 6)

½ teaspoon ground cinnamon
½ teaspoon salt
3 cups old-fashioned oats
½ cup raisins or dried sweetened cranberries
¼ cup coarsely chopped walnuts or sliced almonds
Granulated sugar, brown sugar, honey or maple syrup (optional)

Directions

Combine cinnamon, salt and oats in a bowl. Stir well to mix. Stir in raisins and walnuts. Pack mixture into a jar with a tight-fitting lid. Prepare as you would oatmeal, using twice as much water as oats. (Use 6 cups water in a large pot for the entire mix.) Sweeten to taste.

Nutritional information

(Per Serving)

Calories 230
Fat 2.5 g
Cholesterol 0 mg
Sodium 181 mg
Carbohydrates 40 g
Fiber 2 g
Protein 7.5 g

Love the recipe? Download the recipe: Raisin Walnut Oatmeal Mix (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.

Raisin walnut oatmeal

Oatmeal is incredibly nutritious and rich in fiber, and it may help you control your weight by keeping you feeling fuller longer.

Exclude From Search
No

Roasted maple pecan pears

emily.griffin
Submitted by emily.griffin on

Pears are packed with antioxidants, fiber, vitamins and minerals and will have your home smelling like fall in no time!

Ingredients

(Serves 8)

4 medium firm pears, preferably Bosc
½ cup maple syrup
½ tsp cinnamon
¼ cup finely chopped pecans

Directions

Preheat oven to 350 degrees. Quarter the pears length- wise, and remove the cores and stem ends. Arrange in a 9-by-9-inch nonstick baking pan. Combine syrup and cinnamon and drizzle over the pears, then scatter the pecans over the pears. Bake until the pears are tender but not overcooked, 25 to 30 minutes. Stir the mixture well about 15 minutes into the baking time. Cut into 8 even squares. 

(Recipe courtesy of James F. Loomis, MD, MBA, Medical Director, Barnard Medical Center.)

Nutritional information

Per serving ½ pear

Calories 122
Fat 2g
Cholesterol 0 mg
Sodium 3 mg
Carbohydrates 26.4 g
Fiber 3 g
Protein 2.4 g
Sugar 19.9 g
Potassium 150 mg

Download the recipe

Love the recipe? Download the recipe: Roasted Maple Pecan Pears (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 Maple Pecan Pears Recipe

Pears are packed with antioxidants, fiber, vitamins and minerals and will have your home smelling like fall in no time!

Exclude From Search
No

Simple substitutions equals 10 pounds/year

aduranplazola
Submitted by aduranplazola on

If you’ve ever kept a food diary logging every morsel you pop into your mouth every day, it can be jaw dropping.   

 

If you haven’t kept a log, give it a try. Get out your red pen, and on your food log, write down or circle the three foods that are highest in calories. Then think of strategies to reduce the calories from these foods. Can you eat less, substitute a lower fat/lower sugar version, or replace it with a lower calorie healthier version? By making a few small changes, you can lose weight – without going to the gym every night.  

 

If you cut 100 calories from your daily food intake, you could lose as much as 10 pounds in a year. Give it a try and see how you do. Below are a few suggestions to help you get started.  

 

Breakfast 

  • Replace your morning glass of juice with reduced sugar juice or eat an orange. 

  • Switch out 1 ounce of cooked pork bacon for 1 ounce of turkey bacon.  

  • Trade ¼ cup of regular pancake syrup for ¼ cup of lite pancake syrup. 

  • Try replacing 2 fluid ounces of flavored coffee creamer with 2 fluid ounces of fat free half-and-half. 

 

Lunch 

  • Replace 1 cup of a cream-based soup with 1 cup of a broth-based soup. 

  • Skip the cheese on your burger, sandwich or salad. 

  • Choose carbonated fruit-flavored water instead of regular soda. 

  • Trade a 6-ounce yogurt with fruit on the bottom for a 4-ounce light yogurt with fresh fruit. 

 

Dinner 

  • Make your tacos with 3 ounces of grilled chicken breast instead of 3 ounces of ground beef. 

  • Choose one slice of thin crust pizza, instead of a slice of pepperoni pan pizza. 

  • Replace pork or beef sausage with either turkey or chicken sausage. 

  • Replace 2 tablespoons of stick butter with 2 tablespoons of a reduced-calorie margarine spread. 

 

Snacks 

  • Munch on five reduced fat vanilla wafers, instead of one big chocolate chip cookie. 

  • Use ¼ cup fat free ranch dressing, instead of French onion dip. 

  • Replace half of the oil in your favorite baking recipe with unsweetened applesauce. 

 

Now, that’s not so hard, is it? And you didn’t even work up a sweat. 

 

 

 

 

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.

Simple Substitutions

If you’ve ever kept a food diary logging every morsel you pop into your mouth every day, it can be jaw dropping.

Exclude From Search
No

Pineapple mint blueberry smoothie

emily.griffin
Submitted by emily.griffin on

This Pineapple Mint Blueberry Smoothie is packed with antioxidants, fiber, manganese (important for bone development), and vitamin C (for immune health).

Ingredients

(Makes serving 2 – 1 ¼ cup)

1 cup fat-free frozen vanilla yogurt
1 cup fresh blueberries
½ cup fat-free milk
1 tablespoon honey
2 ice cubes
2 tablespoons finely chopped mint (optional)

Directions

Place yogurt, blueberries, milk, mint, honey and ice cubes in blender container. Puree with on/off pulses about 30 seconds, or until mixture is thick and creamy. Pour into 2 glasses and garnish with mint.

Nutritional information

Per serving

Calories 196
Fat .25 g
Cholesterol 6 mg
Sodium 92 mg
Carbohydrates 42.5 g
Fiber 2 g
Protein 6.5 g

Download the recipe

Love the recipe? Pineapple Mint Blueberry Smoothie (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.

Pineapple Mint Blueberry Smoothie Recipe

This Pineapple Mint Blueberry Smoothie is packed with antioxidants, fiber, manganese (important for bone development), and vitamin C (for immune health).

Exclude From Search
No

Peach chutney

emily.griffin
Submitted by emily.griffin on

Stone fruit like peaches have been shown to ward off obesity-related diseases such as diabetes and cardiovascular disease. They may also reduce bad cholesterol (LDL).

Ingredients

Makes 4 servings

1½ teaspoons canola oil
1 small jalapeno chili, cored, seeded and minced
1 small garlic clove, minced
1 large shallot, minced
1 teaspoon grated fresh gingerroot
2 cups coarsely chopped peeled peaches (2 medium peaches)*
1½ tablespoons cider vinegar
1½ tablespoons brown sugar
1 dash chipotle chili powder or cayenne pepper
Salt and pepper to taste
1 tablespoon minced chives

* Use fresh peaches in the summer, frozen or water-pack canned peaches at other times of the year. Use peach chutney as a topping for roast chicken breast, tuna or salmon steaks, or over hamburgers.

Directions

Heat canola oil in medium saucepan. Add chili, garlic, shallot and gingerroot and sauté until tender, about two minutes. Stir in peaches, vinegar, brown sugar, chipotle chili powder, salt and pepper. Simmer mixture for 10 minutes or until fruit is tender. Sprinkle on chives just before serving.


Nutritional information

Per serving

Calories 75
Fat 2g
Cholesterol 230 mg
Sodium 85 mg
Carbohydrates 15 g
Fiber 1.5 g
Protein 11.5 g

Download the recipe

Love the recipe? Download and keep a copy: Peach Chutney (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.

Peach Chutney Recipe

Stone fruit like peaches have been shown to ward off obesity-related diseases such as diabetes and cardiovascular disease.

Exclude From Search
No
Subscribe to