Tag: Health

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How To Exercise Safely When You Have Advanced Prostate Cancer. @ClevelandClinic

Check-in with your care team, and focus on low-impact exercises and walking for good gains

If you’re living with advanced prostate cancer, you might be wondering exactly how far you should push yourself when it comes to physical activity and exercise. Should you take it easy and hold back? Or should you try to maintain your exercise routine?

And if you’ve had your prostate surgery or your prostate removed (prostatectomy) you may be concerned about any sort of limitations or restrictions on specific exercises to avoid further pain or injury.

Occupational therapist Maria Pickston, OTR/L, CLT, reminds us that each person’s medical history and cancer treatment is unique. So, before beginning any exercise program during recovery, it’s essential to obtain clearance from your oncologist or healthcare team.

Pickston shares some additional insight on how exercise can help with the process of recovery and why exercise is so important overall.

Importance of exercise for prostate health

Your prostate is part of your pelvic floor, an area densely populated with a group of muscles and connective tissues that support the functions of your bowel, bladder and reproductive organs. Your pelvic floor muscles also aid your abdominals (core muscles) and back muscles in providing structural stability to your spine.

When we talk about prostate health, we’re most often talking about modifiable risk factors, which are the things you can do to reduce the likelihood of developing prostate cancer. But if you’re living with prostate cancer, focusing on your overall health is key and exercise is a big part of that.

“When you put the words ‘cancer’ and ‘exercise” together, it can feel like such a road block because it sounds counterintuitive to be exercising when you’re going through cancer treatment,” says Pickston.

“Years ago, people were told not to exert themselves and to take it easy. But in the last 20-plus years, we’ve had an explosion of research supporting the benefits of physical activity for cancer survivors and how exercise can improve the symptoms and side effects of chemotherapy and radiation therapy.”

Exercise can have a huge impact on your physical, mental and emotional health and increase your energy levels — all things that tend to be affected when you have surgery or are going through cancer treatments.

“Prostate cancer treatment can lead to several side effects like loss of muscle mass and physical strength, sexual dysfunction, reduced bone density, increased fatigue, and a higher risk of heart disease and diabetes,” explains Pickston.

Exercise plays a vital role in tackling these challenges and enhancing the physical outcomes of treatment.

“Current research demonstrates that exercise is safe and beneficial before, during and after cancer treatment as it improves energy levels and the overall quality of life, enabling individuals to continue enjoying the activities they love,” notes Pickston. “A physically active lifestyle not only helps in lowering the risk of various cancers, but also reduces the risk of recurrence in some cancers, including prostate cancer.”

Translation: Once you check in with your care team, don’t let your cancer diagnosis stop you from working out.

How often should you exercise to promote prostate health?

If you’re living with prostate cancer, are going through cancer treatment or have had a prostatectomy, you want to talk to your healthcare provider first to before you begin any exercise program as you may need to adhere to certain precautions during those first few weeks of recovery.

There’s no one set exercise that specifically focuses on prostate health — but if you focus on improving your overall health, increasing your heart rate, improving your blood flow and getting those endorphins going, you’ll find that those things will have significant positive impact on how you’re feeling overall and your ability to recover from your condition and treatment.

“Individuals who are physically fit or active before their cancer diagnosis are more likely to regain their previous level of functioning compared to those who lead a more sedentary lifestyle,” says Pickston.

“In oncology rehabilitation, personalized programs are designed to cater to each individual’s unique circumstances. Special considerations are taken into account, including your medical history, current fitness level, the type and stage of your cancer, and the specific cancer treatment you are having to ensure that the rehab process is both safe and effective.”

Everyone responds to cancer and cancer treatments differently. What works for someone else might not come as easily for you — and that’s OK.

“Each individual’s journey is different, and your focus should be on finding an approach that suits your specific needs and abilities, fostering progress and overall well-being,” encourages Pickston.

And don’t feel like you have to push yourself too hard — you can, and should, rest when you need it the most. Exercise doesn’t always have to be a one-hour routine, either. It can be as simple as standing up and stretching during commercial breaks, walking to the end of your driveway and back, or making sure you keep up with your daily living activities around the house like laundry, cleaning and showering.

“Just the act of walking or going up and down the stairs is something you can immediately do when you get home after prostate surgery,” says Pickston. “Be patient with yourself and avoid pushing to the point of pain or excessive discomfort or fatigue. If it’s been a while since you’ve been active or your overall fitness level is low, start slowly and gradually build. The key is to be as physically active as your current condition and abilities allow.”

Aerobic exercise for prostate and sexual health

Specifically, aerobic exercise (also known as cardiovascular exercise) has wide-ranging full-body benefits that can impact your heart, brain, joints, skin and muscles. It not only extends your life expectancy, but it can also decrease your blood pressure and heart rate, and increase your blood flow, which has a direct impact on your sexual function, mood, digestion and more.

The American Cancer Society recommends engaging in moderate-intensity aerobic exercise such as brisk walking, jogging, swimming, cycling for 150 to 300 minutes per week. Additionally, you’ll want to perform strength training exercises two days per week using body weight, resistance bands, dumbbells or fitness machines.

Again, if you can’t hit the ground running that fast, you can do small things to work your way back up to that routine.

“Think about all the physical activity you can do like playing with your grandkids, dancing, gardening, carrying groceries or doing chores around the house. But it’s even better if you begin to incorporate intentional exercises like brisk walking, swimming and weightlifting,” says Pickston.

“It’s crucial for those undergoing treatment to understand that exercise is the best way to treat cancer-related fatigue. As your strength and fitness improves, you can engage in meaningful activities more easily.”

One specific side effect mentioned earlier is loss of bone density, which can lead to osteoporosis, a condition where the bones become weak, less dense and more likely to increase your risk of fractures. Weight bearing exercises such as weight training, yoga, Pilates and climbing stairs are ideal for preventing bone density loss.

“Starting slowly with light weights and gradually increasing the load is key to avoid pushing too hard and experiencing pain or exhaustion,” advises Pickston. “With time and consistency, you will notice improvements in your fatigue, strength and overall health, fitness and endurance.”

Caution for cycling as exercise

Cycling is an excellent aerobic exercise, but it’s one you might want to hold off from doing at least in the early weeks after having prostate surgery. The reason is because you tend to put a lot of pressure on your sit bones and your pelvic area while cycling, and this can cause discomfort, pain and swelling if you’re not fully healed.

“You need to be sure you are cleared by your physician before initiating cycling for any amount of time first,” says Pickston. “Once you receive clearance, there are various bike seats and bike shorts available to help cushion or accommodate the perineal area, alleviating some of that pressure.”

Kegel exercises

After having prostate surgery, it’s common to experience side effects like urinary leakage and erectile dysfunction. Kegel exercises specifically are designed to help strengthen your pelvic floor muscles and reduce the likelihood of those side effects from happening as well as help quicken recovery from those side effects. These exercises are also often recommended for some people before even having surgery so their pelvic floor muscles start off having a strong foundation before going into surgery.

“Your pelvic floor is often compromised after prostate cancer treatment because surgical or radiation treatment can damage the surrounding tissues, including the muscles of the pelvic floor,” explains Pickston. “When the pelvic floor muscles are compromised, it can lead to weakness, pain and dysfunction. Seeking help from a pelvic floor physical therapist can address these issues.”

It’s also common to experience muscle tightness in your pelvic floor and surrounding muscles after treatment, and doing Kegels without proper guidance can worsen this tightness.

“A pelvic floor therapist will help to make sure you are performing your Kegels correctly and help guide you in managing areas of muscle tightness in your pelvic floor,” says Pickston. “Learning how to engage the pelvic floor muscles correctly during daily activities can significantly reduce leakage. Sometimes, just a few simple adjustments in movement can lead to dramatic improvement.”

Healthy weight and prostate health

Having overweight or obesity increases your risk for prostate cancer — but it can also provide additional complications during the recovery process in some cases.

“If you’ve had a prostatectomy, it’s normal to experience emotional ups and downs, but the important thing is that you focus on what small things you can do each day, to feel better every day,” says Pickston. “Physical activity improves both your physical and emotional health. It’s important for managing weight, maintaining or building muscle, reducing your risk of heart disease and keeping your bones strong.”

Mindfulness and meditation can improve your mood and motivation, while flexibility-focused exercises like yoga can provide additional benefits for stretching and getting your muscles moving and activated. By focusing on these low-impact exercises along with daily walking habits, you can develop an increased focus on your overall health while slowly ramping up your physical activity all in an effort to speed up your recovery from cancer.

“You want to get up, go outside and see what’s going on in your neighborhood,” encourages Pickston. “When you start exercising, your sleep improves. When your sleep improves, you’re able to heal better. And the more you can do early on, the more long-term effects you’ll experience along the way.”

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Why a strong core is important + exercises to try. @ClevelandClinic

cleveland evrything starts wit your core

If you’re planning to start an exercise program and wondering where to begin, start with your core first, says physical therapist Brittany Smith, DPT. People often think of the core muscles as being the abdominal muscles, but the core includes the muscles in the abdomen, back and hips, all working together as a group.

“The core muscles provide stability for the entire body as it moves,” says Smith. “These muscles are activated when you stand up, turn, bend, reach, twist, stoop and move in most other ways. Everything starts with your core.”

Strong core muscles help you maintain good posture, while weak ones can lead to slouching and slumping. Poor posture can be a cause of aches and pain, especially in the back.

Getting started with your core

To get your core muscles in shape, you need to exercise.

“Our bodies were made to move, so any physical activity is really important,” says Smith.

She recommends these specific core-strengthening exercises below.

The first one engages the deep muscles in the abdomen, called the transverse abdominis. “These muscles help hold us in a better position to stabilize our core, thereby stabilizing our arms and legs,” says Smith.

“The more you work on these muscles, the more it will become second nature to hold these muscles tight when you’re lifting grocery bags, doing yard work or any other kind of physical activity,” says Smith. This will help support your body.

Other muscles that tend to be weak are the gluteus maximus in the buttocks, and the gluteus medius and gluteus minimus on the side of the hip. The bridge and clamshell exercises can help strengthen these muscles.

Smith emphasizes that getting the proper position of these exercises correct is more important than the number of repetitions you do. “It’s better to take your time, maybe do fewer reps, but with better quality,” she says. For that reason, it can be helpful to have the guidance of a physical therapist to get started.

Move on from the core

Core exercises are the starting point of overall fitness because you need to hold those muscles engaged while you strengthen other muscles, such as the biceps in the arms or the quadriceps in the legs.

Smith suggests setting short-term goals (for about a month) and then more long-term goals. Once you have achieved short-term goals, such as getting around more easily, add other types of weight-training or resistance exercises to build muscle elsewhere.

With any exercise you do, always listen to your body, warns Smith. If you have pain other than muscle burn, take it easy. Reduce the number of repetitions, the weight or the duration of the exercises. Then build up gradually. “You don’t have to be in pain to make gains,” she says.

Beginner exercises for core strength

For each of the following, work up to one to two sets of 10 to 15 repetitions once a day.

Abdominal bracing

Lie on your back with your knees bent and feet flat on the floor. Contract your abdominal muscles, and press the arch of your back down toward the floor, pulling your belly button toward your spine. Hold for 5 to 10 seconds. Make sure your lower back stays flat on the floor. Relax and repeat.

Bridge

Lie on your back with your knees bent and feet flat on the floor with your arms at your sides. Squeeze your abdominal and buttocks muscles, push your heels into the floor and slowly lift your buttocks and hips off the floor. Keep your back straight. Hold for 5 to 10 seconds.

Clamshell

Lie on your side with knees bent in line with your hips and back, draw up the top knee while keeping contact of your feet together as shown. Don’t let your pelvis roll back during the lifting movement. Hold for 5 seconds.

https://health.clevelandclinic.org/planning-to-start-exercising-start-with-your-core-first/?utm_medium=social&utm_source=twitter&utm_campaign=cc+tweets

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Recipe: Spanish Omelet With Veggies and Cheese #nutrition

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 calcium, vitamin 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.

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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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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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Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein! @ClevelandClinic

Protect and build muscle while getting essential amino acids and calcium with this protein

Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein (pronounced ”KAY-seen“).

If you’re a regular dairy milk drinker, you’re already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein aren’t just for pro sports players.

“Protein is a vital part of any balanced diet,” says registered dietitian Elyse Homan, RD, LD. “But different proteins have different effects. Understanding how each protein works is beneficial, especially if you’re supplementing with it.”

What is casein?

Casein is the main protein found in dairy milk, which includes the milk from:

  • Cows.
  • Goats.
  • Sheep.

Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.

“When you think of curds and whey,” Homan says, “the solid part is casein protein, and the liquid part is whey protein.”

Getting enough protein is important because protein has many jobs. It has to:

  • Carry out chemical reactions (like digestion).
  • Help your tissues and organs change and grow as needed.
  • Protect your body from viruses and bacteria.
  • Support your body’s movement by providing cell structure.

Casein vs. whey

Casein and whey have a lot in common. They’re both:

  • Animal-based proteins.
  • Complete proteins — they contain all the amino acids your body needs.
  • Excellent sources of calcium.
  • Found in dairy milk.

The main difference is that casein is a slower-digesting protein than whey. “Casein forms a gel-like substance in your stomach,” Homan explains. “It releases more slowly than other proteins and takes longer for your body to absorb.”

Casein protein benefits

Getting the recommended daily amount of protein helps you stay healthy. But casein’s slow absorption also gives it some added advantages. The health benefits of casein include:

1. Gives you all the essential amino acids

Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.

Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body can’t produce — you must get them from food. Casein is a complete protein and has all nine essential amino acids.

2. Reduces muscle breakdown

Your cells rely on regular “feedings” of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your body’s muscles to get them.

As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.

3. Promotes muscle growth

Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you don’t typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.

4. Provides a good source of calcium

The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).

Casein protein powder may contain up to 50% of your recommended calcium intake — but always check the label to make sure that the protein powder is a good source of calcium.

How casein protein powder can help

Casein protein’s general health benefits are good for everyone. But using casein protein powder ensures you’ll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:

Weight loss

A high-protein diet can help you shed excess pounds and maintain a healthy weight. Protein can help you feel full and improve your satisfaction after the meal.

Different types of proteins affect you differently after you eat them:

  • Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
  • Casein’s slow rate of release helps you feel fuller longer.

One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.

“Our bodies only absorb so much protein at one time,” Homan clarifies. “About 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.” It may help you stave off cravings and decrease snacking between meals, too.

Overnight muscle growth and recovery

Bodybuilders and athletes know that protein is key for building muscle. But keeping your body’s protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.

Research shows that consuming casein protein before bed balances your body’s protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover — even though you’re not eating.

What to consider before taking casein

For most people, casein doesn’t cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:

Casein allergy

If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.

A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:

“Casein allergies are not as common in adults as in children, but they do exist,” notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what you’re allergic to.

Lactose intolerance

Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine can’t digest milk sugar. When you have dairy products, you may develop symptoms including:

“Casein supplements do have lower amounts of lactose,” Homan states. “If you’d like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if you’re interested in taking a supplement.”

Protein restrictions

People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys can’t remove the waste, the buildup of toxins can lead to serious health complications.

“People with a protein restriction, such as those with kidney disease, don’t have to avoid casein,” Homan says. “But they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.”

Sources of casein protein

There are two ways you can add casein to your diet:

Casein supplements

A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.

“People looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,” she adds. “Supplementing with casein isn’t necessary if you have a healthy, balanced diet, but it can be helpful for some people.”

The U.S. Food and Drug Administration doesn’t regulate supplements. So, it’s a good idea to look for a casein supplement that underwent third-party testing. It’s usually a sign of a higher quality product.

Casein food sources

Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:

  • Butter.
  • Cheese.
  • Ghee.
  • Ice cream.
  • Infant formula.
  • Milk.
  • Yogurt.

“Adding a dairy product to your breakfast is an easy way to get some casein every day,” Homan encourages. One glass of milk has 8 grams of protein — 6.4 grams (80%) of that protein is casein. “It’s great to start your day with a good protein source.”FACEBOOK

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Berry Smoothie Bowl 🤪 😍 @ClevelandClinic. creamy, crunchy

Recipe: Berry Smoothie Bowl

A creamy smoothie with crunchy toppings — in a bowl!

Ingredients

Smoothie base

  • 1 1/2 cups plain yogurt
  • 1 banana, frozen
  • 1/2 cup orange juice
  • 1 cup berries of your choice
  • 1 tablespoon flaxseeds
  • 1 scoop vanilla plant-based protein powder, optional

Toppings

  • 1 tablespoon slivered almonds
  • 1 teaspoon chia seeds
  • 1 tablespoon pomegranate seeds

Directions

  1. Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
  2. Serve immediately in a large bowl with toppings.

Ingredient health benefits

  • Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but can’t make on its own). And, most famously, it has calcium to keep your bones happy and healthy.
  • Bananas: Most everyone knows that bananas are a great source of potassium, but there’s so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
  • Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
  • Almonds: This nut may seem ordinary, but its benefits certainly aren’t. Almonds are rich in calcium and unsaturated fats that raise your “good” (HDL) cholesterol. Your brain will also thank you for the flavonoids and vitamin E.
  • Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when they’re in your stomach juices, which can be helpful if you’re trying to lose weight.
  • Pomegranate seeds: These little gems are as good for you as they taste. The squishy packets around the seeds contain juice that’s high in antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldn’t hurt!

Nutrition information (per serving)

Makes 4 servings
Serving = 3/4 cup

Calories: 160
Carbohydrate: 27 g
Sugars: 17 g
Fiber: 4 g
Saturated fat: 0.5 g
Cholesterol: 5 mg
Protein: 9 g
Sodium: 70 mg

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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/