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English peas in pod pasta recipe with mint and grated Parmigiano Reggiano.@ClevelandClinic #heartaware

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

  1. Bring a large pot of water to boil and add enough salt to make it salty like the sea.
  2. Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
  3. Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
  4. Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
  5. Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
  6. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
  7. Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

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Recipe: Garden Omelet @ClevelandClinic

Full of superfoods to power your day

This superfood omelet is full of nutrient-rich veggies. Brussels sprouts and kale provide folate and glucosinolates. Seaweeds are full of minerals and avocados are loaded with healthy monounsaturated and saturated fats.
Ingredients
2 large kale leaves, stemmed and halved lengthwise
4 Brussels sprouts, trimmed and halved
3 large pasture-raised eggs
5 large pasture-raised egg whites
freshly ground black pepper and sea salt, to taste
2 tablespoons extra-virgin olive oil
6 crimini mushrooms, sliced
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh dill
2 (1/2-ounce) packages roasted seaweed snacks (see note*)
2 cups baby spinach
1 avocado, peeled, pitted and sliced, for garnish
1 teaspoon white truffle oil (optional, for garnish)
Note: If you can’t find roasted seaweed snacks, you can substitute 1 ounce plain nori. Before using nori, brush it with a tiny bit of oil and toast it in a lightly oiled skillet over medium-heat for 10 to 15 seconds on each side. Cut into 3-inch squares before using in the omelet.
Directions
Bring a large pot of water to a boil over high-heat. When it boils, add a large pinch of sea salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2 to 3 minutes. Drain well.
Crack the 3 eggs into a medium mixing bowl, and then add the 5 egg whites. Whisk the eggs together and season with salt and black pepper, to taste.
Heat the oil in a large nonstick pan over medium-heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer.
As soon as the eggs are no longer runny, arrange the Brussels sprouts on one side of the omelet and scatter the mushrooms over them. Add the kale and sprinkle the cilantro and dill on top. Cover the herbs all with the seaweed snacks and top with the spinach.
Cover the pan and cook over the lowest possible heat for 5 minutes.
Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and a drizzle of truffle oil, if using. Serve immediately.
Nutritional information
Each slice of omelet contains:
Calories 248
Fat 18g
Saturated fat 3g
Cholesterol 123mg
Fiber 6g
Protein 14g
Carbohydrate 12g
Sodium 120mg


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6 Ways To Help Your Baby Self-Soothe and Find Calm @ClevelandClinic

Cleveland Clinic

@ClevelandClinic

·

A baby who can self-soothe will fall asleep on their own and play calmly without your intervention. It’s a process, and a skill, that will help throughout their lives. Follow these tips to get started.

It’s naptime — thank goodness. But your baby isn’t having it. They cry. They fuss. So, you bounce them, rock them or even drive around town until they fall asleep.

It’s the question on the top of your mind (and you’re not alone): When — and how — will my baby learn to self-soothe and calm down without so much effort?

Pediatrician Matthew Badgett, MD, answers this important question, and shares ways to help your baby learn to self-soothe. 

Why is self-soothing important? 

When your baby self-soothes, they can calm down on their own and they:  

  • Fall asleep without your help. 
  • Fall back asleep if they wake up in the middle of a nap or during the night. 
  • Sit or play calmly by themselves.  

But self-soothing isn’t just for little ones. It’s an important skill throughout your life. Whether you realize it or not, you use your own self-soothing methods to feel better when you’re stressed or anxious. 

“Self-soothing is a way of regulating your emotions,” Dr. Badgett explains. “Babies might suck their thumb or hold a stuffed animal. Adults might listen to music, take a walk or do yoga. The type of self-soothing you use changes throughout your life, but it’s a key part of your emotional health.” 

When can my baby learn to self-soothe? 

Every exhausted parent wants to know: When will my baby lie in their crib and drift off to sleep without my help? Or When can I put them in their bouncy seat for five minutes without screams of protest? 

“In general, don’t try to teach your baby to self-soothe before they are 3 months old,” advises Dr. Badgett. “Newborns need you to help soothe them because they don’t have the ability to control their emotions. Learning emotional control is a process that takes years, so don’t expect too much from an infant or toddler.”  

And self-soothing is a gradual process — not a switch you can flip. “Self-soothing is really co-soothing because the parent is still involved,” says Dr. Badgett. “Your baby plays a more active role in soothing, but you set them up for success. You figure out how your baby can calm down with less of your help.” 

Self-soothing tips and techniques 

If your baby is past the newborn stage but still cries relentlessly when you put them down, there is hope. These tips can help your baby gain self-soothing skills: 

1. Meet your baby’s needs first 

Before you assume that your baby is just cranky, review their list of needs. Your baby won’t be able to self-soothe if: 

  • Their diaper is wet or soiled. 
  • Their clothing is too hot or too cold for the environment. 
  • There are too many distractions in the room, like a noisy TV or other children. 
  • They have gas or need to be burped. 
  • They’re hungry or thirsty. 
  • They’re overtired.  

After you’ve ruled out those issues, move on to the next steps.

2. Set a schedule 

Babies love routine. Try to put your baby to bed at the same time every day. Don’t skip naps or keep your baby up late. A schedule keeps them from becoming overtired — that’s when any hope of self-soothing goes out the window.  

“If your baby goes to bed at the same times each day, their body clock will get used to it,” Dr. Badgett notes. “Then, they will start to feel sleepy right at naptime or bedtime. Babies that are drowsy, but not exhausted, are better able to fall asleep on their own.” 

3. Use white noise 

The sound of a fan or a white noise machine can be music to your baby’s ears. “Many babies prefer a steady sound over a perfectly quiet room,” Dr. Badgett says. “It helps drown out other sounds that could startle them, and it has a calming effect.” 

Turn on the white noise machine when it’s bedtime. This can serve as a cue for your baby to learn when it’s time for dreamland. 

4. Stay close without picking them up 

After you place your baby in their crib or seat, don’t leave right away.  

“If you give your baby some attention without holding them, they learn that being put down isn’t a bad thing,” Dr. Badgett explains. “Talk to them, or gently put your hand on their belly. After a few minutes, calmly leave the room.” 

5. Try a pacifier  

Pacifiers are a useful tool for babies under the age of 1. But use caution. It can be hard to take the paci away from a baby who can’t calm down without it.  

“Pacifiers help young babies learn to self-soothe before they learn other techniques,” Dr. Badgett says. “But limit pacifier use to naptime and bedtime. Use them with other methods, like white noise and a consistent routine. That way, your baby won’t learn to rely on the pacifier alone.” 

6. Wean them off feeding to sleep 

It’s normal for young babies to fall asleep at the bottle or breast. But as your baby grows, they need to learn other ways to drift off. 

“Don’t feed your older baby right at naptime with the sole purpose of getting them to sleep,” Dr. Badgett suggests. “They might end up overeating or relying on the nipple even when they’re already full.”  

You can avoid the feed-to-sleep method if you: 

  • Stop feeding if you see your baby getting sleepy. 
  • Gently burp your baby to wake them up a little if they fell asleep feeding. Then, use the other self-soothing techniques to help them calm back down. 

With a little persistence, perseverance and patience on your end, your little one could be self-soothing to sleep in no time.

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Intuitive eating is an approach to food that focuses on identifying and trusting your hunger cues @ClevelandClinic

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Does #honey work to soothe a sore throat and cough? Yes, says family medicine physician Elizabeth Rainbolt, MD.@ClevelandClinic

Honey for Your Sore Throat and Cough

The natural at-home remedy can soothe irritation and decrease inflammation

t feels faint at first — there’s a little tickle or scratch at the back of your throat.

Then, it hurts or even burns when you swallow.

Ugh, you’ve got a sore throat, and a cough isn’t far behind.

You’re taking cough syrup and lozenges in an attempt to get some relief. But what about using honey for sore throat symptoms? Does this natural home remedy actually work to soothe a sore throat and cough?

Yes, says family medicine physician Elizabeth Rainbolt, MD.

Dr. Rainbolt explains how honey works and when and how to use it.

Honey for a sore throat

It’s common to get a sore throat every now and then. You may have a sore throat due to the following:

In addition to having other symptoms like nasal congestion, fatigue and fever, you may develop a cough.

Honey has a long history of being used as a natural remedy. And one remedy is to soothe sore throats and help alleviate a cough.

“Research shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,” explains Dr. Rainbolt. “Another study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether it’s a wet or dry cough.”

Is it safe for children?

Giving honey to a child under 1-year-old isn’t recommended, warns Dr. Rainbolt.

“There’s concern for an infant botulism, a serious illness that’s caused by Clostridium botulinum,” she continues. “While it’s a rare occurrence, honey can contain spores that cause botulism. It attacks the body’s nervous system and children under one are more vulnerable.”

How to use for a sore throat

Most sore throats tend to get better within a week, but during that time, adults can take a spoonful (about 1 teaspoon) of honey for a cough and sore throat.

You can also dilute half a teaspoon to 1 teaspoon of honey in warm water or tea. This method is also recommended for children older than 1.

“You can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,” says Dr. Rainbolt.

So, how often can you use this home remedy? Dr. Rainbolt recommends using honey no more than four or five times a day.

And part of that reasoning is that honey does contain sugar.

“If you’re concerned about your sugar intake, then I recommend using honey more sparingly,” she says. “I would just use it at night to give you some relief before you go to bed.”

And can you use both honey and traditional cold medicine?

Yes, says Dr. Rainbolt.

“If it seems like the honey isn’t helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,” she notes.

Is honey safe to use?

Honey can be a helpful tool for those who can’t take traditional cold medications — for example, children under 6 years old or individuals with health conditions like high blood pressure or cardiovascular disease.

Overall, honey can be a good way to help soothe your sore throat and cough. It doesn’t come with some of the side effects that over-the-counter medications have like drowsiness.

So, can you just buy any honey you see on the grocery store shelf?

Yes, but you might want to make sure it’s been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honey’s texture and color, while extending its shelf life.

Dr. Rainbolt also mentions that some people think using local honey, which tends to be unpasteurized or raw, can come with extra benefits.

“There’s a thought that if you use local honey, you are exposed to some of the area’s natural allergens in a positive way,” she explains. “The idea is that it will help with allergies you have.”

The next time your throat starts to tickle, reach for honey and see if it helps.

“Think of honey as a first line of defense for those over 1 year old,” says Dr. Rainbolt. “Honey is something that pretty much everyone can try. And it’s been shown to work as well as some cough suppressant medications. It’s a nice alternative.”

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Researchers don’t know as much about the direct effects of long-term stress on blood pressure.  But they do know that stress can impact lifestyle habits and increase your risk of heart disease and other chronic health issues. Luke Laffin, MD. @ClevelandClinic

How Stress Is Linked to High Blood Pressure

Daily stressors can increase BP in the moment, as well as contribute to habits that can feed long-term hypertension

Feeling stressed? If so, you’re hardly alone, given that stress has been called the health epidemic of the 21st century. But have you ever wondered what all this stress means for your blood pressure?

The answer, it turns out, is more complex than you might think. Let’s take a closer look with preventive cardiologist Luke Laffin, MD.

Does stress raise blood pressure?

Stressful moments can totally send your blood pressure (BP) skyrocketing. You feel it deep in your core, too, as your heart thumps harder and your nerves jangle with a fight-or-flight response.

“If we’re in a stressful situation, the normal physiologic response is to increase blood pressure,” explains Dr. Laffin. “But your body can handle these sorts of acute changes in blood pressure pretty well.”

And once the immediate stressor is gone, your BP should return to its typical level.

Of course, not all stress clocks out like it’s a shift worker. Chronic stress tends to linger — and that can contribute to a long list of physical symptoms, including high blood pressure (hypertension).

The connection between stress and hypertension

Researchers don’t know as much about the direct effects of long-term stress on blood pressure. But they do know that stress can impact lifestyle habits and increase your risk of heart disease and other chronic health issues.

“Stress itself doesn’t necessarily cause sustained elevations in blood pressure,” says Dr. Laffin. “But it often has an impact on lifestyle factors, which can absolutely contribute to long-term elevations in blood pressure.”

When you’re chronically stressed, you can fall into habits that can lead to higher blood pressure and increase your risk of heart disease. These include:

  • Sleeping too little, too much or poorly
  • Not exercising as much
  • Make unhealthy food choices
  • Smoking
  • Drinking alcohol

It can be difficult to see when acute stress transitions to chronic stress. But seemingly “temporary” stressors that last for weeks can turn into chronic stressors that need to be addressed for the sake of your heart health.

“What we’re really worried about is chronically elevated blood pressure,” states Dr. Laffin.

Can lowering stress lower your BP?

Finding ways to better manage your stress can help keep your blood pressure from rising and staying at elevated levels, suggests Dr. Laffin. He suggests:

  • Focusing on fitness: “Working out regularly is a great way to feel better, decrease stress levels and better adapt to difficult situations,” says Dr. Laffin. The positive effects of exercise on heart health are also important for your blood pressure.
  • Catching ZZZs: The quantity and quality of your sleep matter for your BP. “For stable blood pressure, you need to get about six to eight hours of uninterrupted sleep at night,” he advises.
  • Minimizing stressors: To reduce stress, you need to address its causes. Of course, that can be easier said than done when stressors involve your job or family. In these cases, additional steps, like therapy, may help you find coping strategies.
  • Adopting a heart-healthy diet: Foods high in sodium and saturated fats can increase blood pressure even before you add stress to the mix. Embracing a Mediterranean-style diet and eating more antioxidant-rich foods can help keep your BP down.
  • Calming techniques: Various forms of meditation can help you calm your mind and tamp down stress. There’s evidence that mindfulness-based stress reduction can lower BP within a few months.

Medications like beta-blockers may also be an option if stress seems to be driving blood pressure into danger zones. Antihypertensives can help bring down high blood pressure, too.

“But managing stress-related hypertension usually comes down to lifestyle,” clarifies Dr. Laffin. “Diet, exercise, sleep — those are all factors that play a big role in keeping your heart healthy.”