Recipe: Spanish Omelet With Veggies and Cheese @ClevelandClinic

Recipe: Spanish Omelet With Veggies and Cheese

Omelets are a great choice for a one-skillet meal, and our recipe delivers on nutrition and taste! This meatless dinner option provides 100% of your daily vitamin C and is a good source of calcium.

Ingredients

  • 5 small potatoes, sliced
  • Vegetable cooking spray
  • 1/2 medium onion, minced
  • 1 small zucchini, sliced
  • 1 1/2 cups green/red peppers, sliced thin
  • 5 medium mushrooms, sliced
  • 3 whole eggs, beaten
  • 5 egg whites, beaten
  • 1/4 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon oregano
  • 3 ounces shredded part-skim low-fat mozzarella cheese
  • 1 tbsp grated Parmesan cheese

Directions

  1. Preheat oven to 375 F.
  2. Cook potatoes in boiling water until tender, about 12 minutes.
  3. In a nonstick pan, add vegetable spray and warm at medium heat.
  4. Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
  5. In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic powder, oregano and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
  6. In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20 to 30 minutes.
  7. Remove omelet from oven, cool for 10 minutes, and cut into five pieces.

Ingredient health benefits

  • Potatoes: Don’t let their higher carb and caloric content scare you; in moderation, these starchy vegetables are delicious and nutritious. Potatoes are full of vitamins and minerals like vitamin C , which boosts your immune system, and vitamin B6, which suppresses inflammation and promotes brain health. To get the most out of your potatoes, cook them with the skin on.
  • Onions: This allium is more famous for its potent aroma than its health perks, but rest assured, there are plenty to go around. For instance, onions have chemicals called flavonoids that fight inflammation and help lower blood pressure. And in addition to being a good source of fiber, onions contain prebiotics, which feeds the good bacteria in your gut so they can keep your whole body healthy.
  • Zucchini: If you’re looking for foods with head-to-toe benefits, consider adding squashes like zucchini to your diet. Nutritional highlights include calciumvitamin A and vitamin C — all of which support strong bones and healthy eyes. Squashes are also a good plant source of iron, which keeps your blood cells happy.
  • Red bell peppers: These members of the nightshade family are an excellent, nutrient-dense addition to any meal. Red bell peppers are chock full of vitamins like vitamin E and vitamin B9 (folate). They also contain anthocyanins, which are natural plant pigments that protect your heart, help lower your blood pressure and might support your brain function.
  • Mushrooms: Though these fungi may be small, they’re a mighty culinary ingredient. Mushrooms are full of antioxidants, which help protect your cells from damage by free radicals. And they have compounds that stimulate your immune system to fight invaders and, potentially, cancer. Other properties found in mushrooms also support the health of your heart, gut and brain!
  • Eggs: A perfect example of how good things come in small, oval-shaped packages. Eggs are rich in vitamins like vitamin B12, which is essential for your blood cells and nerve cells to work properly. Eggs also have lutein, a carotenoid that helps preserve your vision. Egg whites have about 60% of the protein found in an egg.

Nutrition information (per serving)

Makes 5 servings

Calories: 290
Total fat: 6 g
Saturated fat: 2.5 g
Trans fat: 0 g
Cholesterol: 120mg
Sodium: 250 mg
Total carbohydrate: 43 g
Fiber: 6 g
Sugars: 5 g
Protein: 18 g

— Recipe courtesy of Digestive Disease Health Team Dietitians.

Chronic Lower-Back Pain. Physical therapy focused on core strengthening is one of the most effective treatments. #depression

“Lower back pain is like death and taxes; everybody gets it at some point,” says out Sean Mackey, MD, PhD, chief of the division of pain medicine at Stanford University School of Medicine. About 9 in 10 of those patients recover fairly quickly, he says, but for the remainder, the pain becomes chronic and life-altering. (Try this 60-second fix for back pain.) “The severity of the original injury and how prone you are to anxiety plays a role in whether your pain will persist,” he says. Physical therapy focused on core strengthening is one of the most effective treatments.

Use a foam roller to roll away your back pain:

https://www.prevention.com/health/a20486144/top-painful-medical-conditions/

“Lowering the crib isn’t so much about age, it’s about your baby’s abilities,” says pediatrician Laura O’Connor, MD.

Signs It’s Time To Lower Your Baby’s Crib Mattress

There’s no magical age or height — it’s all a matter of your baby’s mobility

Funny how quickly things change when it comes to babies, right? One day it’s all swaddles and burp cloths and tummy time. Then, before you know it, they’re crawling around trying to drink out of the dog’s water bowl. 

Babies hit new milestones faster than you can say, That’s one for the baby book. And while you’re looking for a pen, you might want to grab a screwdriver, too. Because as your baby becomes more mobile, it’s a cue that it’s time to lower their crib. 

“Lowering the crib isn’t so much about age, it’s about your baby’s abilities,” says pediatrician Laura O’Connor, MD. “The more mobile your baby gets, the lower the crib should go.” 

So, if you can’t plan on your calendar when the right time is, how will you know when to lower the crib mattress? Dr. O’Connor shares some tips for what to look for. 

When to lower the crib mattress 

Sure, back in the day, cribs with drop-down sides were all the rage. But they’ve been banned after they were found to result in serious injuries and even deaths. 

Most cribs these days come with high, middle and low settings for the mattress. That’s for both parents’ comfort and baby’s safety.  

Think about it: If your newborn’s crib mattress was down below your knees, you’d be reaching awfully low to place them in bed. And it would be just about impossible to get them back out without crawling in yourself. (Don’t do that. Your crib isn’t meant to hold an adult’s weight.)  

On the other hand, a baby who can stand would be in danger of taking a big tumble if their mattress was only a few inches below the crib rail.  

But all those different height settings can be confusing. You’ll rest easier knowing your little tot is safe in their crib. Dr. O’Connor helps us take the guesswork out of each crib setting with this quick reference guide:  

Developmental stageSleeping arrangementApproximate age
Newborn.Bassinet or crib’s highest setting.Under 4 months.
Baby who can roll over.Crib’s highest setting.  4 months old.
Baby who can sit up, “commando crawl” or get up on their hands and knees.Crib’s middle setting.6 months old.
Baby who can stand up or pull themselves up to standing.Crib’s lowest setting.9 months old.
Baby who can climb out of the crib or has outgrown the crib.Big-kid bed.Anywhere from 18 months to about 3 years old.

 
Consult your crib’s instruction manual for specifics on how to lower the crib mattress. Most manufacturers provide them online if you can’t find yours. Be sure to tighten all screws securely. 

Highest crib setting 

If your infant has been sleeping in a bassinet, they should be moved to a crib by the time they can roll over, Dr. O’Connor says. For many babies, that happens somewhere around 4 months old.  

But bassinets have different height and weight restrictions. Even if your little one isn’t yet rolling, if they’ve reached the maximum height or weight for the bassinet, it’s time to move to a crib to make sure they have the stability and protection they need. 

The highest setting on your crib is the right place for babies who can’t sit up.  

“Infants have so little control over their bodies, it’s important for their safety, and for everyone’s comfort, if parents don’t have to bend too far to lay them down or pick them up,” O’Connor explains. 

Middle crib setting 

After rolling over, other mobility milestones come fast. And with baby’s new moves comes another shift in crib height.  

Dr. O’Connor says you should plan to move your crib mattress to the middle height before your baby can crawl. Move the crib down when your baby can start to do any of these pre-crawling actions:  

  • Sit up on their own. 
  • Crawl “commando style” (inch forward by pulling with their arms with their bellies on the ground). 
  • Assume a crawling position, by getting up on their hands and knees. 

Many babies begin to hit these milestones around 6 months old. But they may come even earlier, so let your baby’s abilities be your guide. 

Lowest crib setting 

Standing and walking are probably two of the most exciting milestones in your baby’s first year. And they’re signs that it’s time for the crib to be lowered for its last time. 

“By the time your baby can stand up or pull themselves up, their crib should be at its lowest setting,” Dr. O’Connor notes. “If the crib mattress is too high, it becomes a big fall risk.”  

Some babies may start off standing by using furniture (or whatever’s handy … say, your leg) to pull themselves up. And the rails on their crib can be perfect for pulling up.  

So, even if your baby doesn’t stand up independently yet, any standing is a sign that it’s time to move the crib mattress to its lowest point. 

And don’t let sleep sacks or other swaddles lull you into a false sense of security. Sure, they can make standing harder. But even with a sleep sack on, your baby can try to pull themselves to standing. So, if they can get up on their own two feet without the sleep sack, it’s time to make the crib at low as it goes.  

Time for a big-kid bed 

After the crib reaches its lowest point, it can stay there for a while, Dr. O’Connor says. Most toddlers should sleep in a crib until they’re at least 18 months old. Some may not need to move to a toddler bed until well after their third birthday. 

The American Academy of Pediatrics recommends toddlers move to a bed if:  

  • They’re 35 inches tall.  
  • The crib rail is in line with the middle of their chest (at their nipples) when they stand in their crib. 
  • They climb out of the crib. 

“If your baby is climbing out of their crib or has outgrown it and causing a dangerous situation, it’s time to move to a bed. If not, it’s better to save the bed for a while,” Dr. O’Connor advises. “Beds come with a lot of autonomy and responsibility for your child, so the longer you can wait, the better for most people.” 

Keep safety first   

Of course, crib height is just one part of making sure your baby has a safe sleep environment. You also want to make sure you’re following these other safe sleep practices during your baby’s first year:  

  • Use the firm side of the crib mattress. 
  • Keep pillows, blankets, stuffed animals and other soft items out of the crib. 
  • Don’t use crib bumpers
  • Put your baby to sleep on their back. 
  • Don’t share your bed with your baby. 

If you have any questions about crib safety or safe sleep, Dr. O’Connor says to talk with your child’s healthcare provider. They can help you understand the best ways to keep your baby safe and sleeping soundly

FACEBOOKTWITTERLINKEDINPINTERESTEmail

Physiotherapy helps us move better. 💪#health #mobility

thementorgroupofficial

Follow

Liked by kannu_18v

Recipe: Pumpkin Spice Cookies @ClevelandClinic

Recipe: Pumpkin Spice Cookies

Who says pumpkin spice is only exciting in latte form?

Don’t just reserve pumpkin for pumpkin spice lattes and pie! These easy spice cookies are a great way to spread the pumpkin love throughout the entire season.

If you don’t have any aluminum-free baking powder in your cupboard, pick some up the next time you go shopping. Aluminum may pose potential risks to your health as a neurotoxin. While the dose of aluminum is what makes the poison, some studies show a relationship between aluminum that is stored in your body and neuro-disorders (such as Alzheimer’s disease.) Limiting exposure to all metals is a protective measure we can take to optimize our health.

Ingredients

1 cup pumpkin puree, fresh or canned
1 tablespoon pure maple syrup
1/3 cup unsweetened applesauce
1 teaspoon pure vanilla extract
1/4 cup vegan palm shortening or melted coconut oil
1 cup oat flour
1/2 cup almond flour
1/2 teaspoon baking soda
1/2 teaspoon aluminum-free baking powder
1 teaspoon ground cinnamon
1/2 teaspoon pumpkin pie spice
Pinch sea salt
1/2 cup chopped pecans
1/4 cup mini chocolate chips

Directions

  1. Preheat oven to 350°F.
  2. Mix the pumpkin, syrup, applesauce, vanilla and shortening (or oil if using) in a large bowl. Alternatively, place in a blender and blend until combined.
  3. In a separate medium bowl sift the oat flour, almond flour, baking soda, baking powder and spices together.
  4. Add the dry ingredients to the pumpkin mixture and mix to combine. Then fold in the pecans and chocolate chips.
  5. Scoop 1 tablespoon of batter onto a large baking pan lined with parchment paper. Repeat until all batter is used. Place baking pan into the oven and bake for 20 to 25 minutes, or until just slightly firm. Remove the cookies from the oven and serve warm or room temperature.
  6. Store uneaten cookies in a sealed glass container at room temperature for two days or in the refrigerator for up to five days.

Nutrition information (per serving)

Makes 3 dozen cookies

Calories: 43
Total fat: 2 g
Saturated fat: 2 g
Cholesterol: 0 mg
Fiber: 1 g
Protein: 1 g
Carbohydrate: 5 g
Sodium: 25 mg

— Recipe courtesy of Mark Hyman, MD.