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New to cooking?

emily.griffin
Submitted by emily.griffin on

Do you ever get tired of eating the same food or fast food, to the point where nothing sounds good to eat? To the point where nothing sounds good to eat. Fast food, restaurants or the same food doesn’t have to be the only option. You can learn to cook new, healthy recipes at home. Cooking from home can also save you money. It’s okay if you have not cooked for yourself or others before. We have tips that can help you get started. 

 

Tips to start cooking 

When changing your diet to become healthier, make sure to start slowly and plan what you want to try. According to the American Heart Association, tips to help you start cooking from home include:  

  • Finding inspiration 

  • Making small changes to start 

  • Learning how to reduce sodium in your meals 

  • Using non-tropical vegetable oils to replace butter 

  • Keeping healthy snacks stocked 

  • Learning new healthy cooking methods or techniques 

  • Having fun in the kitchen 

Make sure to write down the ingredients and recipes you try so you can make them over again.  

 

Guidelines to eating healthy 

The main priority when cooking is to make sure your food is healthy. Since this may be the first time you are cooking for yourself or others, not only should your food be healthy, but you should keep in mind how to make it taste good as well. According to MyPlate.gov, to create a healthy meal, you should:  

  • Keep fruit handy 

  • Choose a variety of vegetables 

  • Include whole grains 

  • Enjoy a variety of protein foods 

  • Include dairy in your meals 

 

Cooking a healthy meal for yourself has many benefits. It helps you maintain a healthy, nutritious diet. You’ll also save money by not eating fast food all the time. You might even like your food better and try additional new healthy recipes. 

 

 

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.

New to cooking?

It’s okay if you have not cooked for yourself or others before. We have tips that can help you get started.

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What to know before using your sunscreen from previous summers

emily.griffin
Submitted by emily.griffin on

The weather is warm, and the sun is out. Are you staying protected from the sun’s rays? Make sure you bring sunscreen wherever you go in the summer. You should also always make sure that the sunscreen is still good. Here are some details to check before you use your sunscreen this year.  

 

Expiration date 

Expiration dates are not just for food. They can also affect how well cosmetics work, like sunscreen. According to the American Academy of Dermatology Association (AAD), you should buy more sunscreen if you see the following signs: 

  • Obvious change in color 

  • Different or foul odor 

  • Signs of separation (i.e., you see different layers like an oil and a solid) 

  • Dry and flaky consistency 

 

Lotion vs. spray 

Both spray-on and lotion sunscreens work well if used correctly and with the right amount. However, it can be difficult to get a good application with spray sunscreen, especially when it’s windy. According to the AAD, it is up to you what kind of sunscreen you use, but the benefits of each type include:  

  • Creams are best for dry skin and applying on the face. 

  • Gels are good for oily complexions and hairy areas, such as the scalp or male chest. 

  • Sticks are good to use around the eyes. 

  • Sprays are sometimes preferred by parents since they are easy to apply to a child’s skin. However, the challenge in using sprays is that it is difficult to know if you have used enough sunscreen to protect all sun-exposed areas of the body. To evenly cover the skin and use spray sunscreen safely, follow these tips: 

    • Spray until your (or your child’s) skin glistens, then rub the sunscreen into the skin to get even coverage. 

    • Do not apply spray sunscreen while you are smoking, near heat or close to an open flame. 

    • Avoid inhaling spray sunscreen by never spraying it around or near the face or mouth and not spraying it into the wind. 

Sunscreen is important, and it is one of the ways we can prevent skin cancer in our life. Always apply sunscreen whether you are going to be out in the sun for an extended or short period of time. Don’t worry, you can still be tanned while being protected. 

 

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.

Always wear your sunscreen

Make sure you bring sunscreen wherever you go in the summer. Here are some details to check before you use your sunscreen this year. 

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Brooke’s journey to better health

Brooke Dotson has had urinary problems for as long as she can remember. She had visited multiple doctors, and they frequently misdiagnosed her with a recurring urinary tract infection (UTI). Brooke listened to her body and knew this was not just a recurring UTI. She was desperate to find the problem and a long-term solution. After researching local urogynecologists, she chose Mitesh H. Parekh, M.D., Board-certified in Female Pelvic Medicine and Reconstructive Surgery at Genesis Urogynecology, to help her solve the problem.  

 

“I visited multiple doctors’ offices throughout the years, and it is hard to find someone like Dr. Parekh,” said Brooke. “He cares about and treats his patients like they are his family.” 

 

“It was such a relief that Dr. Parekh listened to my concerns and how long I had been dealing with my urinary problem and solved it instantly,” said Brooke. 

 

Dr. Parekh diagnosed Brooke with interstitial cystitis, more commonly known as painful bladder syndrome. “Interstitial cystitis is a chronic bladder health issue that induces the feeling of pain and pressure in the bladder area,” said Dr. Parekh. “It is a common condition that affects up to four million males and eight million females at birth. It is not contagious, and the symptoms develop over time.”   

 

Brooke finds a solution 

Brooke instantly trusted Dr. Parekh with her treatment. Dr. Parekh gave her short-term treatments, bladder instillations and hydrodistention, that relieved her pain instantly. “When I instantly felt relief from the short-term solutions, I knew I had chosen the right doctor,” said Brooke. “I had never felt that much relief from one bladder installation and hydrodistention, and I trusted him more to help me with a long-term solution.” Brooke and Dr. Parekh discussed long-term options, and he suggested placing an InterStim to help with the pain.  

 

“InterStim therapy is a minimally invasive procedure and works similar to a pacemaker but for the bladder,” said Dr. Parekh. “It works on the nerve from inside the body that stimulates the bladder. This relieves the pain and results in a better and healthier lifestyle.”  

 

Stepping into confidence  

“Once I had the InterStim placed, my perspective on life changed,” said Brooke. “Dr. Parekh transformed my life. He allowed me to do what I wanted and gave me my confidence back.”  

 

Occasionally, Brooke visits Dr. Parekh for a check-in to ensure everything is working okay. Since she can do things she couldn't before the InterStim, she now enjoys whitewater rafting and kayaking. She also enjoys collecting and building Legos if she needs a break from the adrenaline rush. 

 

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.

Brooke’s journey to better health

“I visited multiple doctors’ offices throughout the years, and it is hard to find someone like Dr. Parekh,” said Brooke. “He cares about and treats his patients like they are his family.”

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Sweet treats of the season

emily.griffin
Submitted by emily.griffin on

Nothing screams summer quite like fresh fruit. From juicy watermelons to plump peaches to a rainbow of fresh berries, summer recipes featuring fruit look and taste delicious. Make sure your fruit-based recipes are top-notch with these tips for choosing the best fruits this summer. 

 

The selection process  

Whether you’re visiting the grocery store, farmers market or roadside stand, it’s important to know how to choose fresh fruits. Some signs of poor-quality fruits are obvious, like brown spots or cuts. However, each fruit has its own checklist to ensure you get the freshest, most delicious option. 

 

Peaches  

Look for brightly colored peaches. Avoid peaches with green skin as this is a sign they were picked too soon. Once you’ve identified a peach with the right coloring, squeeze it gently. If it’s firm, it might need more time to fully ripen. If it’s soft, it’s ready to eat. 

Storage: 

Store peaches at room temperature stem side down.  

 

Watermelons  

Experts recommend using the “Look, lift and turn” strategy when choosing a watermelon. 

Look – Choose a watermelon that is firm and doesn’t have any bruises or dents.   

Lift – Pick the watermelon up to gauge its weight. It should feel firm and heavy.  

Turn – Turn the watermelon over and check for the ground spot. Make sure the spot is yellowish in color instead of white.  

Storage: 

You can store a whole watermelon on your counter at room temperature. Once it’s been cut, the halves or slices should be stored in the refrigerator.  

 

Blackberries  

Look for berries with a deep color, and make sure to double-check for any crushed or bruised berries in your package.  

Storage: 

Store your blackberries in the refrigerator. They should stay fresh for two to three days. Wash them before using them.  

 

Strawberries  

If you’re buying your strawberries from the grocery store, make sure to smell them to get the freshest and most flavorful batch. Choose berries that are bright red with green leaves. Avoid berries that are green or white as strawberries don’t ripen after they have been picked. 

Storage: 

Strawberries won’t stay fresh for longer than 24 hours if you leave them on your counter, so make sure to pop them in the refrigerator for maximum shelf life. Don’t wash your berries until you’re ready to use them. 

 

 

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Sweet Treats

How to pick and store the best summer fruits. 

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How to interact with a loved one who has dementia

emily.griffin
Submitted by emily.griffin on

Supporting a loved one with dementia can be both challenging and rewarding. Their world may feel fragmented, but your compassion and approach can make a world of difference. Here’s how you can create meaningful and supportive interactions: 

1. Practice patience 

Dementia can cause memory loss, confusion and difficulty expressing thoughts. Slow down conversations and give them time to respond. Rushing or correcting them might frustrate both of you, so focus on creating a calm and reassuring atmosphere. 

2. Focus on the present 

Your loved one might struggle to recall past events, so try shifting the conversation to the present moment. Enjoy a shared activity like listening to music, taking a walk or looking at family photos together. The goal isn’t to test their memory but to share joy. 

3. Use simple and clear communication 

According to the Alzheimer’s Society, speak in short sentences and use simple language. Avoid asking open-ended questions like, “What do you want for lunch?” Instead, offer choices: “Would you like soup or a sandwich?” This reduces confusion and helps them feel included. 

4. Validate their emotions 

Additionally stated by the Alzheimer’s Society, dementia can lead to emotional ups and downs. If they seem anxious or upset, acknowledge their feelings with empathy. Statements like, “I see you’re upset. I’m here for you,” can offer comfort. 

5. Embrace their reality 

Correcting their memories or orientation to time can create stress. Instead, gently enter their world. If they believe it’s 1965, talk about what they loved during that time. The connection matters more than the facts. 

6. Celebrate small moments 

Appreciate the little victories—whether it’s a laugh, a smile, or a conversation that flows easily. These moments are treasures that help strengthen your bond. 

Your role is vital 

Interacting with a loved one who has dementia takes patience, love, and adaptability. Remember, your presence is more impactful than words. With kindness and understanding, you can create a safe and nurturing environment where they feel valued and loved.  

 

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.

How to interact with a loved one who has dementia

Supporting a loved one with dementia can be both challenging and rewarding. Their world may feel fragmented, but your compassion and approach can make a world of difference.

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Implant-free lower back procedure leads to new beginnings

Tyler Vanatta had experienced extreme chronic lower back pain since 2012.

Managing a physically demanding career, Tyler served 12 years in the National Guard and has worked as a maintenance supervisor since 2022. The routine strains on his body only increased his discomfort. 

“It was a daily challenge to get out of bed and get dressed,” said Tyler. “I returned home after 12-hour shifts feeling more worn down and in more pain.”

Wear and tear combined with disc degeneration resulted in inflammation and pain known as vertebrogenic pain. It’s a pain in the middle of the lower back that worsens when you bend, sit for long periods and are physically active.

After trying suggested medications and treatments for years without success, Tyler was determined to find a form of long-term relief. 

Seeking a solution

Tyler was referred to the Genesis Interventional Pain Management Clinic through the Department of Veterans Affairs outpatient transfer program.

He met with Yahya Bakdalieh, M.D., Physical Medicine and Rehab Physician at Genesis Interventional Management Pain Clinic, and asked about options.

“Tyler’s vertebrogenic low back pain was a specific type of pain that is common and often misdiagnosed,” said Dr. Bakdalieh. “Of the 30 million people in the U.S. with chronic low back pain, one in every six people is likely to have this type of pain. Patients have tried many therapeutic approaches for extended relief, but an effective treatment was only recently developed."

Dr. Bakdaliah introduced Tyler to the Intracept Procedure, a new vertebrogenic low back pain treatment offered at Genesis.

Vertebrogenic pain starts in the endplates. The basivertebral nerve (BVN) in the spine carries pain signals from the inflamed endplates to the brain. When the BVN releases these signals, it results in chronic lower back pain.

Parts of a vertebrae.

Parts of a vertebrae.

Intracept treats the BVN to stop the pain signals. During the minimally invasive procedure, an X-ray locates the nerve. A tiny device sends radio waves to heat the nerve so it no longer senses pain.

Treatment to the basivertebral nerve.

Treatment to the basivertebral nerve.

Lasting around an hour, the outpatient procedure is implant-free and preserves the spine's structure.

“Intracept is the only current Federal Drug Administration-cleared treatment for chronic vertebrogenic low back pain,” said Dr. Bakdaliah. "With this new innovative technology, we can treat the endplates where the pain originates.” 

A normal disc.

A normal disc.

An inflamed disc with endplate damage.

An inflamed disc with endplate damage.

The road to success

“I was confident in what I learned about Intracept,” said Tyler. “I couldn’t wait to have the procedure.”

Tyler had the Intracept Procedure at Genesis in October 2024. After a few days of rest, he returned to work and has remained pain-free since the treatment.

“Getting out of bed now is the most amazing thing,” said Tyler. “I used to take 40 minutes to get dressed. I’m now out the door in five minutes.”

In Intracept clinical studies, most patients have experienced sustained relief over five years after a single treatment:

  • One-third of patients reported up to 50% pain reduction.

  • One-third of patients reported up to 99% pain reduction.

  • One-third of patients reported they are 100% pain-free.
     

Genesis is one of the first healthcare systems in the area to offer the Intracept Procedure. Tyler has shared his positive experience with many people, including his coworkers.

“Maintenance workers are all beat up,” said Tyler. “The information is saved on my phone. I’ve already recommended Intracept to 12 people.”

Tyler’s newfound relief has him embracing old hobbies and finding new ones, including a bucket list purchase.

“I felt so good after my procedure that I went and bought a motorcycle,” said Tyler. “I can’t wait to ride this season.”

Yahya Bakdalieh, MD

Yahya Bakdalieh, M.D.
Physical Medicine and Rehab Physician
Genesis Interventional Pain Management Clinic

 

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.

Tyler Vanatta
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Swing into fitness

emily.griffin
Submitted by emily.griffin on

Kettlebell workouts have become a popular form of strength training. Using a ball-shaped weight with a short U-shaped handle, exercises are performed by swinging the kettlebell in various intensities and repetitions. The resistance from the weight helps build muscle. 

 

Kettlebell workouts are an easy and affordable way to work out at home without going to a gym. Several muscles are used in a single kettlebell swing, including your core, quads, hamstrings and glutes.  

 

Kettlebell benefits 

The Mayo Clinic suggests that free weights, like kettlebells, dumbbells and barbells, are a good way to mix up forms of strength training.  

 

Vanderbilt Health and the National Library of Medicine outline benefits of kettlebell workouts, including: 

 

  • Improved posture. 

  • Better bone mass density. 

  • Aligning joints. 

  • Activating your core. 

  • Muscle development. 

  • Range of motion. 

  • Improved flexibility and coordination. 

  • Better endurance and athletic performance. 

  • Mental well-being. 

     

Getting started 

Kettlebells come in various weights and colors, which can look confusing before you pick one to start. You can find kettlebells as light as a few pounds and even over 100 pounds. It’s important to use the proper weight for your experience and strength level. Don’t hesitate to check with a fitness professional for the best size before purchase. 

 

The basic kettlebell exercise is the standard swing. Harvard Health offers these beginner tips: 

 

  • Start with your feet around shoulder-width apart. Toes should be facing forward. 

  • Pick up the kettlebell with both hands. Hinge your hips back, as if you’re going to sit down. 

  • Holding the kettlebell between your legs, stand up and swing the kettlebell. Making sure your hips don’t hinge too far forward, your glutes should be tightened and the weight should swing no higher than eye-level. 

  • Return the swing between your legs. 

  • Repeat 8-12 times. Be sure to keep your back straight to avoid injury. 

     

Next steps 

As you become more advanced, you can slowly increase the weight of your kettlebell for harder challenges. There are variations of swings to try as well, including single-arm and crossbody techniques. Kettlebells can also be used for different curls and lifts.  

 

Consider giving kettlebells a try for your next workout. While swinging a weight might sound easy, it’s likely you’ll soon feel the benefits if performed properly. 

 

 

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.

Swing into fitness

Kettlebell workouts are an easy and affordable way to work out at home without going to a gym.

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What’s in season

emily.griffin
Submitted by emily.griffin on

Farmers’ markets, produce stands and backyard gardens are some of the best places to get seasonal fruits and vegetables. In fall, we eagerly visit apple orchards to pick, or pick up, a bushel or a peck (we love both). With our freshly picked fruits, pumpkins, squash and other fresh root vegetables, we make seasonal salads, pies and other delicious dishes from recipes passed down through generations. Aside from pleasing your tastebuds, there are benefits to eating what’s in season.   

 

Health benefits of eating what’s in season  

Seasonal food is typically fresher, tastier and more nutritious than eating it when it’s out of season. Vegetables and fruits out of season in our area are typically picked early to ripen on the long journey to our grocery stores. Researchers at Montclair State University found that the vitamin C content of broccoli is cut in half when it’s shipped out of the country compared to when it’s sourced locally.   

 

Locally grown fruits and vegetables last longer in the fridge and on countertops. That’s because they’re harvested and in your hands well before produce from a different state or country. Produce that can fully ripen on the vine has more nutrients, making it healthier for us to eat. Buying local produce tastes better, lasts longer and has a higher nutritional value. That sounds like a win-win-win.  

 

What’s in season in the fall? 

There are plenty of delicious, nutritious foods harvested this time of year. Here’s a list that includes the vitamins and minerals in many fall favorites, courtesy of the United States Department of Agriculture:  

 

  • Apples – a great source of vitamin C, fiber and antioxidants.   

  • Cabbage – contains antioxidants, calcium and vitamin B.   

  • Cauliflower – a good source of folate, vitamins B, C and potassium.  

  • Potatoes – a good source of potassium and vitamin C.

  • Pumpkins – rich in vitamins A, B1, B6, C and E, potassium and the antioxidant beta carotene.  

  • Winter Squash– rich in vitamins A and C.  

 

Supporting local farmers is good for the economy and our health. It’s also reassuring to know where our food comes from by buying locally. 

 

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.

Aside from pleasing your tastebuds, there are benefits to eating what’s in season.   

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How to combat motion sickness

emily.griffin
Submitted by emily.griffin on

Are you planning a fall cruise, road trip or vacation? Don’t let motion sickness bring your plans to a halt. It’s reported that one in three people are prone to motion sickness, so it’s a good idea to be prepared before you hit the road (or the high seas.)  

 

What causes motion sickness? 

According to the Centers for Disease Control and Prevention, motion sickness happens when the movement you see with your eyes is different than the movement your inner ears sense. This mishap can result in dizziness, nausea, irritability and even vomiting. Yuck. Thankfully, there are ways to ease your symptoms and maybe prevent them altogether.  

 

Try these tips and tricks: 

  • If you’re in a car or bus, try to sit as close to the front as possible. Facing the direction you’re traveling and focusing on a non-moving object can ease your queasiness.  

  • If you’re on a boat, cruise ship or airplane, stick to the middle of the vessel. This will help reduce the ups and downs of the water or air.  

  • Hydration helps. Avoid alcoholic beverages and caffeine until the chance of motion sickness subsides.   

  • Bring lozenges or mints to ease your tummy.  

  • Listen to music to distract yourself.  

 

Who suffers the most? 

Children are especially at risk of suffering from motion sickness, and it appears to run in families. There are hundreds of parent posts on social media dedicated to both natural and medicinal remedies. Many parents says that it’s often a case of trial-and-error to find something that works. Check with your family doctor if giving an over-the-counter product to a child under the age of 18 is suggested.  

 

According to a 2018 study published in the National Library of Medicine, antihistamines with the lowest level of sedation are the treatment of choice for adults experiencing vertigo, nausea and vomiting.  

 

The U.S. Travel Association predicts domestic leisure travel will increase through 2024. Hopefully, you’ll be taking a trip to see friends, spend time with family or visit a destination you’ve always wanted to explore. Bookmark this article to keep motion sickness at bay when you’re on an adventure. 

 

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 planning a fall cruise, road trip or vacation? Don’t let motion sickness bring your plans to a halt.

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