Tag: Cleveland Clinic

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5 Ways to Boost Your Child’s Immune System for Life @ClevelandClinic #childtherapy

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

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Recipe: Salmon Marsala @ClevelandClinic

This recipe switches up chicken marsala by swapping in salmon. It’s a great way to get delicious and healthy fish on the menu. You should be able to find Marsala wine in the cooking wines or condiments section of your local grocery store.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, cut into wedges
  • 1 teaspoon minced garlic
  • 10 fresh mushrooms, sliced (or one 7-ounce can of sliced mushrooms, drained)
  • 4 (4 ounces each) skinless salmon filets
  • 1/3 cup Marsala wine
  • 2/3 cup chicken broth (1/3 less sodium)
  • 1/4 teaspoon salt (optional)
  • 4 teaspoons cornstarch
  • 4 grinds of fresh ground pepper

Directions

  1. Prep the onions and mushrooms.
  2. Heat oil in nonstick skillet over medium-high heat; add onion, garlic and mushrooms to the skillet and begin sautéing.
  3. Add the salmon filets to the skillet, cooking for 10 minutes per inch of thickness (turn them over midway in the cooking time).
  4. Mix together the wine, broth, cornstarch and fresh ground pepper; when the fish is nearly done (you can tell by twisting the center of the thickest part — if it flakes easily, it’s done), add the wine/broth mixture to the salmon.
  5. Stir gently, as the liquid turns into a thick gravy within one minute. Serve over whole-grain pasta or brown rice, with steamed asparagus or vegetable of your choice.

Ingredient health benefits

  • Olive oil: Olive oil is one of those ingredients that’s actually worth the hoopla. It has fat-soluble vitamins like vitamins D and K, which support your bones and blood cells. It’s also home to unsaturated fats that help decrease your LDL (“bad”) cholesterol and increase your HDL (“good”) cholesterol, helping your heart stay happy. And if you need another reason to use olive oil beyond this recipe, it has polyphenols and other antioxidants to fight inflammation and free radicals, keeping your cells in peak condition and helping to prevent diseases down the road.
  • Onions: They may not be the most “a-peel-ing” ingredient in the produce aisle, but looks can be deceiving. Onions have prebiotics and fiber to feed your “good” gut bacteria and support healthy digestion. And that’s not all those layers have to offer! There are also vitamin C and flavonoids that help lower inflammation while boosting your immunity.
  • Garlic: Like onions, these alliums aren’t the most exciting of foods. But “unremarkable” doesn’t mean “devoid of nutrition.” On the contrary, garlic is considered a superfood! Aside from keeping vampires away, eating garlic may strengthen your immunity as part of a well-balanced eating plan. It might also help regulate your blood pressure, and certain natural compounds in garlic can lower inflammation and protect your cells from damage.
  • Mushrooms: They may not be plants or animals, but mushrooms are just as nutritious! They’re packed with antioxidants like selenium and zinc that promote healing and may enhance your immune cells’ ability to fight diseases like cancer. Mushrooms are also a surprising source of B vitamins — like vitamins B3,B5 and B6 — which are crucial for creating and fixing DNA, as well as helping your body turn the food you eat into usable energy. Even your heart can benefit from the potassium found in these fantastic fungi, which helps regulate your blood pressure and keep the beat.
  • Salmon: Not just for the bears! This hearty fish is a complete protein that’s pescatarian-friendly, meaning it has all the amino acids your body needs to keep moving. Salmon is also low in mercury content and high in omega-3s, heart-helpful fats that are essential for your head-to-toe health. And that’s not all for omega-3s! They also double as an anti-inflammatory that promotes your immune system.

Nutrition information (per serving)

Makes 4 servings

Calories: 450
Fat: 12 g
Fiber: 9 g
Sodium: 147 mg (doesn’t include the optional salt)
Carbohydrates: 44 g
Protein: 37 g

— Recipe courtesy of Speaking of Women’s Health.

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These crispy sweet potato wedges come out Cajun spicy and sweet. They’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene.

Recipe: Baked Cajun Sweet Potato Fries

Swap regular fries for these delicious, and nutritious, potato wedges

These crispy sweet potato wedges come out Cajun spicy and sweet. Don’t tell anyone but they’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually — keeping you from a spike and drop-off.

Ingredients

  • 2 sweet potatoes, cut into wedges (about 8 wedges per potato)
  • 1 tablespoon olive oil
  • 2 tablespoons Cajun seasoning

Directions

  1. Preheat oven to 425 F.
  2. In a large mixing bowl, combine the sweet potatoes, oil and Cajun seasoning. Mix well to evenly coat wedges.
  3. Spread the wedges in a single layer on one (or two, if needed) ungreased baking sheets.
  4. Bake for 30 minutes or until crispy and brown on one side.
  5. Flip fries over and bake for another 30 minutes or until the wedges are crispy on the outside and tender inside.

Ingredient health benefits

Nutrition information (per serving)

Serving = 1 cup

Calories: 110
Total fat: 5g
Saturated fat: 0.5g
Trans fat: 0g
Protein: 2g
Carbohydrate: 16g
Dietary fiber: 3g
Sugar: 5g
Cholesterol: 0mg
Sodium: 57mg

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Try our lighter carrot cake recipe.@clevelandclinic #homebaking

Try our lighter carrot cake, which the entire family will love. It has just the right texture, like a slightly sweetened, light corn bread. It’s great on its own or with a dollop of frozen whipped topping or nonfat ice cream.

Ingredients

No-stick baking spray with flour
1 cup unbleached all-purpose flour
½ cup whole wheat flour
½ cup granulated sugar substitute
¼ cup packed light brown sugar
¼ cup nonfat dry milk
1 ¼ teaspoons baking soda
1 ½ teaspoons baking powder
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
½ teaspoon ground nutmeg
½ teaspoon ground allspice
¼ cup canola oil
1 large egg
¾ cup egg substitute
1 ½ cups finely grated carrots
2 tablespoons finely chopped walnuts
2 tablespoons golden raisins ƒ
One 6-ounce can unsweetened crushed pineapple, drained ƒ
2 tablespoons confectioners’ sugar, optional

Directions

  1. Preheat the oven to 350ºF. Coat a 10-inch pan with baking spray.
  2. Sift the white and whole wheat flours into a large bowl. Add the sugar substitute, brown sugar, dry milk, baking soda, baking powder and spices. Stir to mix well. Using the medium setting of an electric mixer, beat in the oil, egg and egg substitute until the batter is smooth. Fold in the carrots, walnuts, raisins and pineapple.
  3. Spread the batter into the prepared pan and bake for 30 minutes, until a toothpick inserted in the center of the cake comes out clean. Cool in the pan. Remove the outer ring of the pan and sift confectioners’ sugar over the top, if desired. Serve at room temperature.

Nutrition information

ƒMakes 12 servings.

Serving: 1 slice

Calories: 120 (33% calories from fat) ƒ
Fat: 4.5g ƒ
Saturated Fat: 0g ƒ
Protein: 3g ƒ
Carbohydrates: 17g ƒ
Dietary Fiber: 1g ƒ
Cholesterol: 15mg ƒ
Sodium: 180mg ƒ
Potassium: 125mg

Dietitian’s Note: Never has carrot cake tasted so good, and been so guiltless! When compared to traditional carrot cake with icing, you save 180 calories, 12 grams of fat, and 4 grams of saturated fat. 

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Bananas nature’s perfect snack @ClevelandClinic #therapeutic

Some have called bananas “nature’s perfect snack,” and it’s easy to see why. The curvy yellow fruits come conveniently packaged, travel well in a lunch bag or purse and are incredibly versatile. They make a great smoothie mixer or a tasty topper on cereal or oatmeal and even have their very own category of (delicious!) muffins and bread.

Are bananas healthy?

 “Absolutely,” says registered dietitian Elyse Homan, RD, LD. “They’re full of nutrients and easy on the gut. Very few people have problems digesting bananas.”

So, what are you eating when you peel and enjoy? A medium-sized ripe banana contains:

  • 105 calories.
  • 1 gram of protein.
  • 28 grams of carbohydrates.
  • 15 grams of (natural) sugar.
  • 3 grams of fiber.
  • Less than 1 gram of fat.

Health benefits of eating bananas

From vitamins to minerals to fiber, bananas are good for you, with lots of nutrition to offer. Plus, they’re easy to digest, reiterates Homan. Here’s a breakdown of banana’s most notable nutritional benefits:

1. Fiber for improved digestion and disease prevention

With 3 grams (g) of fiber, a banana supplies nearly 10% of what you need in a day, based on a 2,000-calorie daily diet, according to the U.S. Department of Agriculture (USDA) dietary guidelines.

You hear “fiber” and probably automatically think of digestion. It’s true — fiber is great for your gut. It helps keep things moving in your intestines, and most of us probably need to eat more.

But fiber also impacts your health in other ways. Researchers who looked at data from nearly 200 studies found that people who ate 25 to 29 g of fiber a day had up to a 30% decreased risk of:

  • Colorectal cancer.
  • Heart disease.
  • High blood pressure.
  • High cholesterol.
  • Stroke.
  • Type 2 diabetes.

2. Vitamin C for better immune health

Vitamin C (ascorbic acid) is a nutrient that helps your body absorb iron and boosts your immune system’s ability to fight illness. Adults need 75 to 90 milligrams (mg) per day. A banana delivers about 10 mg of vitamin C.

Vitamin C is one of many antioxidants you can get from food. Antioxidants are important because they cancel out free radicals in your body. Free radicals can build up and damage your cells, leading to disease. But antioxidants like vitamin C keep free radicals in check.

3. Vitamin B6 for improved metabolism and more

Your body needs vitamin B6 for:

  • Appetite regulation.
  • Immune system functions.
  • Metabolic processes.
  • Nervous system health.
  • Sleep regulation.

“One banana will give you one-quarter to one-third of the vitamin B6 you need in a day,” says Homan.

4. Potassium for organ health and lower blood pressure

The USDA recommended daily intake of potassium for adults is 4,700 to 5,000 mg. A banana supplies you with about 422 mg, or a little less than 10% of what you need per day.

Potassium, a mineral, does a lot for your body. It’s essential for the proper function of your:

  • Heart.
  • Kidneys.
  • Muscles.
  • Nerves.

Getting enough potassium also keeps your blood pressure in a healthy range. Potassium, which lowers blood pressure, balances out sodium, which raises blood pressure.

Homan says potassium also benefits your vascular system — the network of blood vessels and lymph vessels that run through your body’s tissues and organs — and reduces your risk of:

  • Heart disease.
  • Kidney failure.
  • Stroke.

5. Magnesium for improved blood pressure, blood sugar and more

A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement.

Magnesium is involved in many processes in your body, including:

  • Blood pressure.
  • Blood sugar levels.
  • Building proteins.
  • Maintaining bone.
  • Muscle function.
  • Nerve function.

Bananas and resistant starch

Green, or unripe, bananas are high in resistant starch. “Your body can’t digest resistant starch,” notes Homan. “Instead, it’s a prebiotic that promotes the growth of good bacteria in your colon.” Prebiotics improve digestive health and can be helpful if you’re experiencing diarrhea.

“I often hear patients say they avoid bananas since they’ve heard the fruit is too high in sugar,” says Homan. As bananas ripen, much of the resistant starch changes to sugar. But the health benefits of antioxidants and fiber outweigh the naturally occurring sugar. For those worried about blood sugar levels, pair bananas with a protein source such as peanut butter or a cheese stick for better control.

A small word of warning about unripe bananas: “If you’re not used to eating resistant starch, start slowly to let your body get used to it. Some people can experience constipation, gas and bloating at first,” adds Homan.

Another plus of this fruit? In addition to all the health benefits of bananas, they’re less expensive than many other fruits.

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Recipe: Spring Veggie + Grain Bowl.@ClevelandClinic #healthaware

An easy way to lighten up your diet






Cleveland Clinic

@ClevelandClinic


This clean, light, flavorful meal is perfect any time of day! Look for local veggies, and you’ll know spring has truly sprung.
Ready for a spring-cleaning that doesn’t involve baseboards or windows? After a chilly winter filled with hearty soups and stews, there’s nothing like spring vegetables to lighten your, err, load.
Our Spring Veggie + Grain Bowl features ribbons of tender, sweet asparagus and carrots on a bed of fluffy quinoa. Radishes and jalapeño, plus a simple, light dressing of tahini, lemon juice and garlic, add zing and tang — plus loads of nutrients. This vegan dish makes a clean, light, flavorful lunch or dinner — or even breakfast. Look for local veggies, and you’ll know spring has truly sprung.
Ingredients
1 cup quinoa
3 tablespoons tahini, well stirred
3 tablespoons water
2 tablespoons fresh lemon juice
1 small clove garlic, minced
¼ teaspoon kosher salt
12 asparagus spears
3 carrots
6 radishes
1 jalapeño, seeds removed if desired
½ cup fresh parsley leaves
Directions
In a medium saucepan, combine the quinoa with 2 cups of water over medium-high heat and let come to a boil. Stir once, cover with a tight-fitting lid, and reduce the heat to low. Cook for 15 minutes, until the water is absorbed. Remove from the heat and fluff with a fork. Let stand, covered, for 5 minutes more.
In a small bowl, whisk together the tahini, water, lemon juice, garlic and salt.
Using a vegetable peeler, peel the asparagus and carrots into long ribbons. Thinly slice the radishes and jalapeño.
Divide the quinoa among bowls and add the vegetables. Drizzle on the dressing and scatter the parsley leaves over the top.
Nutritional information (per serving)
Makes 4 servings.
376 calories, 20 g total fat, 3 g saturated fat, 13 g protein, 39 g carbohydrate, 6 g dietary fiber, 3 g sugar, 0 g added sugar, 0 mg cholesterol, 112 mg sodium
Source: Developed by Sara Quessenberry for Cleveland Clinic Wellness
https://health.clevelandclinic.org/recipe-spring-veggie-grain-bowl/
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Cleveland Clinic: The connection between pain and your brain:

cleveland chronic back pain

Chronic Back Pain? You May Find Relief With Behavioral Medicine

Understanding the brain’s relationship to pain

No pain, no gain? Not true for people suffering from chronic back pain. Instead, it’s the opposite: Back pain is one of the main causes of missed work (and missed paychecks).

But could the key to coping with chronic back pain be in your mind? “We actually know that pain is not just a sensory, or physical, experience,” says psychologist Sara Davin, PsyD, MPH. “It is also an emotional experience.”

Dr. Davin explains how you can harness your pain management super-powers by understanding the very real connection between pain and your thoughts.

The 411 on the mind-back pain connection

To understand how it all works, think of pain’s purpose. Pain is your brain’s way of alerting you that something is wrong, whether it’s a stubbed toe or a slipped disk.

How your brain processes an injury, then shares that information, has a direct connection to the level of pain you feel. You’re aware of pain because your brain tells you it’s there. (Psst — your brain also controls your thoughts and emotions.)

“Pain is processed in the brain and the central nervous system. Both have areas connected to the sensory experience, but both also have areas connected to the emotional experience,” Dr. Davin explains. “The sensory and emotional go together to create the output of one’s experience of pain. So to comprehensively treat chronic back pain, we have to look at both sides.”

And while traditional treatments like medications and physical therapy can take the edge off, they often ignore the elephant in the room: your thoughts.

“Managing back pain with behavioral medicine strategies might even prevent the pain from becoming chronic,” Dr. Davin states.

What is cognitive behavioral therapy for pain?

CBT for pain is talk therapy’s more specialized cousin. It’s a behavioral medicine strategy that teaches people how to:

  • Make the connection between how they think about their pain and the way they interpret it.
  • Understand how pain impacts their emotions.
  • Choose coping skills to help with how they function and behave.

Still not sold? Dr. Davin gives this example: Someone who feels that their pain is unbearable may cope by lying in bed and isolating themselves from activities they value. “This cycle can go on and on,” she explains. “The person becomes more helpless and then, from a physical standpoint, becomes weaker. Naturally, they now have even more pain.”

With CBT, that helpless feeling (and associated pain) is kicked to the curb because pain psychologists teach people how to:

  • Pace activities so they don’t overdo it.
  • Practice relaxation and meditation to decrease pain and stress.
  • Soothe their central nervous system, which increases the feeling of pain when under stress.

The proof is in the pudding. Dr. Davin runs an interdisciplinary program that uses physical therapy and CBT to treat chronic back pain. Patients participate in this program for 4 to 10 weeks, depending upon their progress.

“Folks in the program were better when compared to physical therapy alone,” she reports. “We have consistently seen significant improvements across all quality of life measures, including how much pain interferes with someone’s life, levels of fatigue, anxiety and depression, plus improvements in pain-related disability.”

Interestingly, one of the metrics that improves the most in the program is how satisfied participants are in their social roles. “In our program we teach people how to start having fun again and connected with others,” Dr. Davin notes. “I suspect this is why we see people wanting to be more socially active after the program.”

3 ways to put this new knowledge into action

Here’s how you can incorporate behavioral medicine strategies into your back pain management:

  1. Find a good pain management doctor. “You want a doctor who helps you rehabilitate and regain quality of life, but who also thinks about pain beyond its physical components,” Dr. Davin says. “Patients often struggle with the behavioral piece and think it means that their pain isn’t real. But your pain is real — you just need someone to help you manage it better using behavioral medicine skills and strategies. Pain psychologists are trained to do this.”
  2. Get your research on. Dr. Davin suggests powering up your e-reader and searching for books that outline the basic strategies for cognitive behavioral therapy for pain. Your doctor may also recommend an online course or resources that offer science-based education about how to overcome chronic pain.
  3. Don’t neglect physical therapy. Dr. Davin emphasizes that physical therapy is essential to maximizing back pain relief. “A physical therapist who’s trained in pain and neuroscience education can explain why behavioral medicine treatments work, plus help you use them,” she says.

https://health.clevelandclinic.org/chronic-back-pain-you-may-find-relief-with-behavioral-medicine/

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Recipe: Salmon Marsala @ClevelandClinic

This recipe switches up chicken marsala by swapping in salmon. It’s a great way to get delicious and healthy fish on the menu. You should be able to find Marsala wine in the cooking wines or condiments section of your local grocery store.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, cut into wedges
  • 1 teaspoon minced garlic
  • 10 fresh mushrooms, sliced (or one 7-ounce can of sliced mushrooms, drained)
  • 4 (4 ounces each) skinless salmon filets
  • 1/3 cup Marsala wine
  • 2/3 cup chicken broth (1/3 less sodium)
  • 1/4 teaspoon salt (optional)
  • 4 teaspoons cornstarch
  • 4 grinds of fresh ground pepper

Directions

  1. Prep the onions and mushrooms.
  2. Heat oil in nonstick skillet over medium-high heat; add onion, garlic and mushrooms to the skillet and begin sautéing.
  3. Add the salmon filets to the skillet, cooking for 10 minutes per inch of thickness (turn them over midway in the cooking time).
  4. Mix together the wine, broth, cornstarch and fresh ground pepper; when the fish is nearly done (you can tell by twisting the center of the thickest part — if it flakes easily, it’s done), add the wine/broth mixture to the salmon.
  5. Stir gently, as the liquid turns into a thick gravy within one minute. Serve over whole-grain pasta or brown rice, with steamed asparagus or vegetable of your choice.

Ingredient health benefits

  • Olive oil: Olive oil is one of those ingredients that’s actually worth the hoopla. It has fat-soluble vitamins like vitamins D and K, which support your bones and blood cells. It’s also home to unsaturated fats that help decrease your LDL (“bad”) cholesterol and increase your HDL (“good”) cholesterol, helping your heart stay happy. And if you need another reason to use olive oil beyond this recipe, it has polyphenols and other antioxidants to fight inflammation and free radicals, keeping your cells in peak condition and helping to prevent diseases down the road.
  • Onions: They may not be the most “a-peel-ing” ingredient in the produce aisle, but looks can be deceiving. Onions have prebiotics and fiber to feed your “good” gut bacteria and support healthy digestion. And that’s not all those layers have to offer! There are also vitamin C and flavonoids that help lower inflammation while boosting your immunity.
  • Garlic: Like onions, these alliums aren’t the most exciting of foods. But “unremarkable” doesn’t mean “devoid of nutrition.” On the contrary, garlic is considered a superfood! Aside from keeping vampires away, eating garlic may strengthen your immunity as part of a well-balanced eating plan. It might also help regulate your blood pressure, and certain natural compounds in garlic can lower inflammation and protect your cells from damage.
  • Mushrooms: They may not be plants or animals, but mushrooms are just as nutritious! They’re packed with antioxidants like selenium and zinc that promote healing and may enhance your immune cells’ ability to fight diseases like cancer. Mushrooms are also a surprising source of B vitamins — like vitamins B3,B5 and B6 — which are crucial for creating and fixing DNA, as well as helping your body turn the food you eat into usable energy. Even your heart can benefit from the potassium found in these fantastic fungi, which helps regulate your blood pressure and keep the beat.
  • Salmon: Not just for the bears! This hearty fish is a complete protein that’s pescatarian-friendly, meaning it has all the amino acids your body needs to keep moving. Salmon is also low in mercury content and high in omega-3s, heart-helpful fats that are essential for your head-to-toe health. And that’s not all for omega-3s! They also double as an anti-inflammatory that promotes your immune system.

Nutrition information (per serving)

Makes 4 servings

Calories: 450
Fat: 12 g
Fiber: 9 g
Sodium: 147 mg (doesn’t include the optional salt)
Carbohydrates: 44 g
Protein: 37 g

— Recipe courtesy of Speaking of Women’s Health.

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Recipe: Salmon Marsala @ClevelandClinic

This recipe switches up chicken marsala by swapping in salmon. It’s a great way to get delicious and healthy fish on the menu. You should be able to find Marsala wine in the cooking wines or condiments section of your local grocery store.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, cut into wedges
  • 1 teaspoon minced garlic
  • 10 fresh mushrooms, sliced (or one 7-ounce can of sliced mushrooms, drained)
  • 4 (4 ounces each) skinless salmon filets
  • 1/3 cup Marsala wine
  • 2/3 cup chicken broth (1/3 less sodium)
  • 1/4 teaspoon salt (optional)
  • 4 teaspoons cornstarch
  • 4 grinds of fresh ground pepper

Directions

  1. Prep the onions and mushrooms.
  2. Heat oil in nonstick skillet over medium-high heat; add onion, garlic and mushrooms to the skillet and begin sautéing.
  3. Add the salmon filets to the skillet, cooking for 10 minutes per inch of thickness (turn them over midway in the cooking time).
  4. Mix together the wine, broth, cornstarch and fresh ground pepper; when the fish is nearly done (you can tell by twisting the center of the thickest part — if it flakes easily, it’s done), add the wine/broth mixture to the salmon.
  5. Stir gently, as the liquid turns into a thick gravy within one minute. Serve over whole-grain pasta or brown rice, with steamed asparagus or vegetable of your choice.

Ingredient health benefits

  • Olive oil: Olive oil is one of those ingredients that’s actually worth the hoopla. It has fat-soluble vitamins like vitamins D and K, which support your bones and blood cells. It’s also home to unsaturated fats that help decrease your LDL (“bad”) cholesterol and increase your HDL (“good”) cholesterol, helping your heart stay happy. And if you need another reason to use olive oil beyond this recipe, it has polyphenols and other antioxidants to fight inflammation and free radicals, keeping your cells in peak condition and helping to prevent diseases down the road.
  • Onions: They may not be the most “a-peel-ing” ingredient in the produce aisle, but looks can be deceiving. Onions have prebiotics and fiber to feed your “good” gut bacteria and support healthy digestion. And that’s not all those layers have to offer! There are also vitamin C and flavonoids that help lower inflammation while boosting your immunity.
  • Garlic: Like onions, these alliums aren’t the most exciting of foods. But “unremarkable” doesn’t mean “devoid of nutrition.” On the contrary, garlic is considered a superfood! Aside from keeping vampires away, eating garlic may strengthen your immunity as part of a well-balanced eating plan. It might also help regulate your blood pressure, and certain natural compounds in garlic can lower inflammation and protect your cells from damage.
  • Mushrooms: They may not be plants or animals, but mushrooms are just as nutritious! They’re packed with antioxidants like selenium and zinc that promote healing and may enhance your immune cells’ ability to fight diseases like cancer. Mushrooms are also a surprising source of B vitamins — like vitamins B3,B5 and B6 — which are crucial for creating and fixing DNA, as well as helping your body turn the food you eat into usable energy. Even your heart can benefit from the potassium found in these fantastic fungi, which helps regulate your blood pressure and keep the beat.
  • Salmon: Not just for the bears! This hearty fish is a complete protein that’s pescatarian-friendly, meaning it has all the amino acids your body needs to keep moving. Salmon is also low in mercury content and high in omega-3s, heart-helpful fats that are essential for your head-to-toe health. And that’s not all for omega-3s! They also double as an anti-inflammatory that promotes your immune system.

Nutrition information (per serving)

Makes 4 servings

Calories: 450
Fat: 12 g
Fiber: 9 g
Sodium: 147 mg (doesn’t include the optional salt)
Carbohydrates: 44 g
Protein: 37 g

— Recipe courtesy of Speaking of Women’s Health.