When you’re crippled with the pain in your back and you’re told “it’s just a touch of sciatica, it will pass”

“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/

Recipe: Hearty Minestrone Soup

 

cleveland minestrone

Cleveland Clinic
@ClevelandClinic

In honor of #SoupItForwardDay, we’re sharing our most popular soup recipe: Hearty Minestrone Soup cle.clinic/388EoJ4 #HugInABowl

This tasty, filling Italian soup is packed with nutrient-rich veggies, heart-healthy olive oil and fiber-friendly legumes. Enjoy it all year long — let it warm you up in the fall and winter, and fill it with fresh vegetables from your garden in the summer.

Ingredients

¼ cup olive oil
1 clove garlic, minced (or 1/8 teaspoon garlic powder)
1-1/3 cups coarsely chopped onion
1-1/2 cups coarsely chopped celery and leaves
1 can (6 ounces) tomato paste
1 tablespoon chopped fresh parsley
1 cup sliced carrots, fresh or frozen
4-3/4 cups shredded cabbage
1 can (16 ounces) tomatoes, cut up
1 cup canned red kidney beans, drained and rinsed
1-1/2 cups frozen peas
1-1/2 cups fresh green beans
Dash hot sauce
11 cups water
2 cups uncooked spaghetti noodles

Directions

  1. Heat oil in a 4-quart saucepan.
  2. Add garlic, onion and celery, and sauté about 5 minutes.
  3. Add all remaining ingredients except spaghetti, and stir until ingredients are well-mixed.
  4. Bring to a boil. Reduce heat, cover and simmer about 45 minutes or until vegetables are tender.
  5. Add uncooked spaghetti and simmer 2-3 minutes only.

Nutrition information

Makes 16 servings
Per serving:

Calories: 260
Fat: 4g
Saturated fat: 0g
Sodium: 191mg
Protein: 11g
Carbohydrate: 45g
Sugars: 7g
Dietary fiber: 8g

—Recipe courtesy of Stay Young at Heart (National Heart, Blood and Lung Institute

 

When you’re crippled with the pain in your back and you’re told “it’s just a touch of sciatica, it will pass”

“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/

Recipe: White Chicken Chili.@ClevelandClinic

 

cleveland chilli chicken

Recipe: White Chicken Chili

A hearty but healthy recipe for a chilly day

Warm up with this hearty recipe that’s perfect for a cool weather day. It’s lower in fat and sodium and higher in fiber than traditional chili, with healthier sources of protein and fat.

Ingredients

2 tablespoons olive oil
1 small white onion, chopped
3 cloves garlic, chopped
2 15-ounce cans navy beans
2 15-ounce cans garbanzo beans
4 cups frozen white corn, thawed
2 4-ounce cans diced green chilies
1 15-ounce can fat-free, low-sodium chicken broth
1½ teaspoons chili powder
1 teaspoon ground cumin
½ teaspoon white pepper
6 boneless, skinless chicken breasts (3 ounces each), cubed
Salsa (optional)
Chopped cilantro (optional)

Preparation

  1. Sauté onion and garlic in olive oil in skillet until transparent.
  2. Add chicken, and sauté until lightly browned.
  3. Turn chicken mixture into large pot, and add remaining ingredients.
  4. Simmer uncovered 1 to 2 hours, stirring occasionally.
  5. Serve topped with salsa and chopped cilantro, if desired.

Nutrition information

Makes 8 servings. Per ~1.5 cup serving:
Calories: 445
Fat: 7 g
Saturated fat: 1 g
Cholesterol: 37 mg
Carbohydrate: 69 g
Sugar: 3 g
Protein: 31 g
Fiber: 13 g
Sodium: 596 mg
Potassium: 1210 mg

Recipe: White Chicken Chili

Recipe: White Chicken Chili.@ClevelandClinic

 

cleveland chilli chicken

Recipe: White Chicken Chili

A hearty but healthy recipe for a chilly day

Warm up with this hearty recipe that’s perfect for a cool weather day. It’s lower in fat and sodium and higher in fiber than traditional chili, with healthier sources of protein and fat.

Ingredients

2 tablespoons olive oil
1 small white onion, chopped
3 cloves garlic, chopped
2 15-ounce cans navy beans
2 15-ounce cans garbanzo beans
4 cups frozen white corn, thawed
2 4-ounce cans diced green chilies
1 15-ounce can fat-free, low-sodium chicken broth
1½ teaspoons chili powder
1 teaspoon ground cumin
½ teaspoon white pepper
6 boneless, skinless chicken breasts (3 ounces each), cubed
Salsa (optional)
Chopped cilantro (optional)

Preparation

  1. Sauté onion and garlic in olive oil in skillet until transparent.
  2. Add chicken, and sauté until lightly browned.
  3. Turn chicken mixture into large pot, and add remaining ingredients.
  4. Simmer uncovered 1 to 2 hours, stirring occasionally.
  5. Serve topped with salsa and chopped cilantro, if desired.

Nutrition information

Makes 8 servings. Per ~1.5 cup serving:
Calories: 445
Fat: 7 g
Saturated fat: 1 g
Cholesterol: 37 mg
Carbohydrate: 69 g
Sugar: 3 g
Protein: 31 g
Fiber: 13 g
Sodium: 596 mg
Potassium: 1210 mg

Recipe: White Chicken Chili

Recipe: Hearty Minestrone Soup

 

cleveland minestrone

Cleveland Clinic
@ClevelandClinic

In honor of #SoupItForwardDay, we’re sharing our most popular soup recipe: Hearty Minestrone Soup cle.clinic/388EoJ4 #HugInABowl

This tasty, filling Italian soup is packed with nutrient-rich veggies, heart-healthy olive oil and fiber-friendly legumes. Enjoy it all year long — let it warm you up in the fall and winter, and fill it with fresh vegetables from your garden in the summer.

Ingredients

¼ cup olive oil
1 clove garlic, minced (or 1/8 teaspoon garlic powder)
1-1/3 cups coarsely chopped onion
1-1/2 cups coarsely chopped celery and leaves
1 can (6 ounces) tomato paste
1 tablespoon chopped fresh parsley
1 cup sliced carrots, fresh or frozen
4-3/4 cups shredded cabbage
1 can (16 ounces) tomatoes, cut up
1 cup canned red kidney beans, drained and rinsed
1-1/2 cups frozen peas
1-1/2 cups fresh green beans
Dash hot sauce
11 cups water
2 cups uncooked spaghetti noodles

Directions

  1. Heat oil in a 4-quart saucepan.
  2. Add garlic, onion and celery, and sauté about 5 minutes.
  3. Add all remaining ingredients except spaghetti, and stir until ingredients are well-mixed.
  4. Bring to a boil. Reduce heat, cover and simmer about 45 minutes or until vegetables are tender.
  5. Add uncooked spaghetti and simmer 2-3 minutes only.

Nutrition information

Makes 16 servings
Per serving:

Calories: 260
Fat: 4g
Saturated fat: 0g
Sodium: 191mg
Protein: 11g
Carbohydrate: 45g
Sugars: 7g
Dietary fiber: 8g

—Recipe courtesy of Stay Young at Heart (National Heart, Blood and Lung Institute