• Load Up On Vitamin C
  

Vitamin C is a water-soluble vitamin long associated with improving immune health. Vitamin C is also a potent antioxidant, meaning it fights free radicals in the body, which may help protect the immune system from damage and promote healthy aging. The body cannot make Vitamin C on its own, so it must come from the diet. Vitamin C is abundant in many fruits and vegetables, including citrus fruits.

• Keep Warm this Winter 
  

Foods that take longer to digest, like complex foods high in healthy fats, proteins and carbohydrates, can raise your body temperature and lead to a feeling of warmth. The technical term for this process is thermogenesis. Thermogenesis is the process of heat production by way of food metabolism. Some heat-producing foods include root vegetables like potatoes, carrots and turnips, nuts, and common herbs and spices like garlic, black pepper, ginger, and turmeric. Water also helps regulate your internal temperature and keeps your body functioning well, so don’t forget to hydrate! ​

• Take Advantage of What’s in Season!

Not only do changes in weather impact the way we eat, but they also impact what we eat. Availability of produce changes in grocery stores throughout the year to reflect what’s in season. Seasonal produce is fully ripened and harvested at its peak to retain full nutrient and vitamin content. It often costs less because the crop is abundant when in season. Eating seasonally is also a great way to support a more sustainable food economy and care for the planet. Including seasonal produce in your diet can provide dozens of vitamins and minerals to support your health this winter. Here are some of the seasonal crops we’re looking forward to eating:

• Apples 
• Brussels sprouts
• Cabbage
• Kiwifruit
• Leeks
• Lemons
• Oranges
• Pomegranates
• Sweet potatoes

​Here are two delicious recipes that are packed with nutrients and perfect for the wintertime ~

Instructions:
1. Put the shredded kale in a large salad bowl. Add lemon juice and extra virgin olive oil. Use your hands to massage the lemon juice and olive oil into the greens - about a minute or so. The kale should wilt slightly and deepen in color.
2. Add the other shredded vegetables/greens, chopped apple & candied pecans to the bowl.
3. Make the dressing by combining all of the dressing ingredients in a lidded glass jar or canning jar. Shake vigorously for 30 seconds. Pour the dressing over the salad & mix well.
4. Add the crumbled goat cheese, delicata squash, and pomegranate arils to the top. Serve & enjoy!
Nutrition per serving: 330 calories; 27g Fat; 11g Protein; 17g Carbohydrates, 250mg Sodium, 375mg Potassium
​

Stay healthy & warm this winter! 

-Maheen Jamshidpour,
Dietetic Intern 

Resources:
https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/how-vitamin-c-supports-a-healthy-immune-system
​

Quick Facts:
-Like plants and animals, fungi have their own kingdom in the classification of living things; mushrooms are just one type of fungi
-There are 14,000 different species of mushrooms
-Only 300 species are edible
-30 species are domesticated
-10 species are commonly grown 

Let’s discuss some of the benefits of those obtainable and edible. Mushrooms provide a tremendous amount of nutrients, composed of antioxidants, vitamins, and minerals. The composition of nutrients in mushrooms benefits the immune system, cellular system, and vital organs.

The holidays only come once a year, so it’s important to find ways to remember every moment. There is one commonality to every holiday that brings us all together, and that’s food! As exciting as bringing our holiday favorites back, it can be stressful for some to think about. Practicing mindfulness over the holidays involves having moment-to-moment awareness. It also involves using your senses to have new observations with foods familiar or new to you. It is a unique practice unlike any healthy eating trend, focusing on reconnecting with food without judgment. Mindful eating allows us to appreciate food and the nourishment it gives our bodies truly. It is effective for an extended period of time, not a short-term goal with “fast results.” There are no food rules and restrictions associated with mindful eating; the goal is to savor the moment and have your own unique experiences.

10 Strategies to practice Mindful Eating: 
#1 Be Intentional. Choose your most meaningful holiday meals. Don't feel pressured to choose items you are not desiring.

#2 Get Creative and Consider Alternatives. Try swapping out ingredients with those supporting your health goals.

#3 Remove Distractions. Try to become more present while eating by creating ambiance and removing distractions, i.e., Cellphones, TV, Workload, books, etc.

#4 Stay Hydrated. Remember to stay hydrated during colder months. Consider trying hot tea with lemon, warm milk (with molasses - Yum!), sparkling water, or flavoring your water.

​​#5 Noticing your Hunger and Fullness. Determine if a pre-meal snack is necessary before a holiday gathering. You never have to "save up" for a holiday meal or party; this may cause you to be overly hungry and eat at a faster pace or past fullness. Eat slowly; it takes about 20 minutes for your hormones to kick in and tell your brain when you have had enough food.  

#6 Using your Senses. Before taking your first bite, notice the smells, colors, and food arrangements. When you take your first bite, take it slowly and notice the textures, flavors, and sounds coming from the food.

Our last dish is a delicious and easy dessert. Our baked pear recipe is the perfect option if you’re making 1-2 servings, but you can easily serve a crowd with these as well. 
Pears are full of potent polyphenol antioxidants, which help regulate blood pressure and cholesterol. The antioxidants are concentrated in the pear’s skin, so aim to eat the whole thing, skin and all! You don’t want to miss out on the heart benefits or the soluble and insoluble fiber that help aid our digestion.  ​

We hope you enjoy these recipes as much as we did. And most importantly, we hope you enjoy this holiday season – may your heart be full of gratitude and your belly full of fabulous foods!

-Paige Johnson, Dietetic Intern​

The Ikarian diet especially emphasizes legumes, wild greens, potatoes, goat milk, honey, some fruit, and small amounts of fish. This plant-based diet focuses on local produce and appears to be a key to longevity. With more than 150 varieties of wild greens all over the island, there is plenty for the picking. ​​

The Mediterranean is more than a Diet- it’s a Lifestyle
Residents of the island who live in the highlands and spend time doing yard work or tending to their gardens are among those who live the longest. 

• Try embracing hobbies or activities that involve natural movement 

Social connections are fostered in this small community, which is known to benefit overall health. 

• Make a phone call or schedule a dinner with a friend 

These islanders break up their day with a mid-afternoon nap, a known way to reduce stress. 

• Try taking a midday break or meditating

​
The Trick to Longevity 
The people of Ikaria don’t only embrace a diet filled with nutrient-rich foods and healthy fats. They also enjoy a relaxed pace of life and the simple pleasures life has to offer. By incorporating physical activity into their daily lives and maintaining strong social bonds, these islanders can ignore their clocks and push past the bounds of time. 

Let’s Get Cooking 
Now let’s put some of these Mediterranean-style recipes to the test. Here are two recipes we tested in the kitchen authentic to the Blue Zone Ikaria, Greece. 
​

Tomato Pasta Soup 
Makes 10 servings. The following recipes have been taken and adapted from the Blue Zones Kitchen: 100 recipes to live to 100.
Ingredients: 
2 cups water
4 cups vegetable broth 
1 - 15-ounce can fire-roasted chopped tomatoes (or equivalent ~2 cups fresh)  
1 cup roasted tomato sauce, fresh or store bought 
2 tablespoons extra-virgin olive oil 
1 pound orzo or similar short cut pasta 
Optional salt and pepper, to taste  ​

Why “In Season”?
​You may be wondering why you should even care about what produce is in season. I mean, all produce is available at the grocery store year-round, right? In season produce is at its natural peak ripeness, which has many great benefits! When a fruit or vegetable reaches ripeness, the nutrients are also at peak levels and efficacy. Local farmers near you are harvesting this produce right now, which means perfectly ripe fruits and vegetables are reaching you within a matter of days. Without long transport times, nutrients remain at their peak. Even better, you have an amazing chance to support local farmers, keep profits in your community, and benefit everyone. In season produce is also more affordable! Produce that may be otherwise out of your price range other times of the year is now cheaper because it is widely abundant. Lastly, eating seasonal produce means that your body is enjoying different nutrients throughout the year too. This ensures achieving the full spectrum of nutrients over a year. It’s similar to the phrase “eat the rainbow,” referring to different colors of fruits and vegetables containing different nutrients, but in a longer timeframe.

​What’s In Season in August?
●      Vegetables: corn, cucumber, eggplant, green bean, okra, pepper, squash, tomatillo, tomato, zucchini
●      Fruits: blackberry, plum, fig, melon, nectarine, watermelon, peach
 
What’s In Season in September?
●      Vegetables: chard, cauliflower, white cabbage, Savoy cabbage, cucumber, chicory, onion, bean, mushroom, lettuce, eggplant, nettle, potato, tomato, pepper, rhubarb, radish, rocket, shallot, courgette, pumpkin
●      Fruits: watermelon, carnelian, fig, prickly pear, apple, melon, blueberry, blackberry, loquat, pear, plum, peach, nectarine
 
What’s In Season in October?
●      Vegetables: beet, broccoli, Brussels sprout, cabbage, cauliflower, chicory, leek, okra, parsnip, pepper, pumpkin, shallot, sweet potato, turnip, watercress, winter squash,
●      Fruits: apple, blackberry, grape, cranberry, date, fig, grape, pear, quince, starfruit, persimmon, pomegranate, plum, pineapple, winter cherry, banana

​Need Inspiration?
            Here is a favorite recipe of mine that we made during a recent community cooking class at Verdant Community Center highlighting August seasonal produce:

Canned fish are shelf-stable, budget friendly and tasty options for increasing your omega-3 intake. Today we are focusing on salmon, tuna, and sardines. Sardines have the highest amount of omega-3s and the lowest mercury content of any fish. Pregnant women, breastfeeding women and children all require an increased attention to the mercury content in their fish.

Omega-3s are polyunsaturated fatty acids. They have anti-inflammatory properties and are linked to improving heart health. The 2015-2020 Dietary Guidelines for Americans recommends at least 8 ounces of seafood (less for young children) per week based on a 2,000-calorie diet.
Don’t forget the importance of whole grains, fruits, vegetables, beans, legumes, and nuts in a heart healthy balanced diet.
​
Find more information here-
https://www.fda.gov/food/consumers/advice-about-eating-fish#:~:text=The%202015%2D2020%20Dietary%20Guidelines%20for%20Americans%20recommends%3A,that%20are%20lower%20in%20mercury.

Grate the potatoes using the large holes of a box grater. Try one can of smoked sardines to give the hash a traditional smoky taste. If you haven’t found the right sardine recipe, this could be it.

Ingredients:

• 2-3 tablespoons olive oil, divided
• ¾ cup chopped yellow onion
• ½ cup diced red or green bell pepper
• 2 tablespoons finely chopped fresh rosemary, sage or oregano
• 1 large clove garlic, chopped
• ½ pound sweet potato, peeled and coarsely grated (about 2 cups)
• ½ pound Yukon gold or russet potato, coarsely grated (about 2 cups)
• Salt and pepper, to taste
• 1-2 cans (4 to 6 ounces each) smoked or regular sardines
• 1 tablespoon red wine vinegar, to taste
• 4 large eggs
• Toppings: sliced green onion, parsley, hot sauce

Salmon Lettuce Tacos: Serves 3-4

This recipe is delicious and refreshing. You can either serve on lettuce leaves or on homemade tortilla rafts, which are crunchy and satisfying.

To serve:

• 4 leaves lettuce or Tortilla Rafts (recipe follows)
• Sliced or diced avocado
• Cilantro leaves
• Sliced radishes

Instructions:
1. In the bottom of a medium bowl, combine lime juice, oregano, chili powder, cumin and ¼ teaspoon salt. Stir to dissolve salt. Stir in olive oil. Add salmon, beans, onion, bell pepper and jalapeno. Toss to blend. Taste and add more lime, salt, or other seasonings. Cover and chill for one hour or longer for flavors to blend.
2. To serve, spoon salmon salad onto lettuce leaves or tortilla rafts. Top with avocado, cilantro, and radishes.

Tortilla Rafts: Brush or spray 3-4 corn tortillas on both sides with olive oil. Top with a pinch of coarse salt, if desired. Cut into quarters. Place on a baking sheet in a preheated 375°F oven for 8-10 minutes or until crisp.

Pasta with Tuna, Lemon and Capers: Serves 4
This recipe spins a new take on tuna casserole and is the perfect family dinner. We used a chickpea-based pasta, but you can use your favorite type or even combine the different shapes for fun.

Instructions:
1. Bring a large pot of water to boil. Add salt if desired and cook pasta as the package directs.
2. While pasta cooks, combine olive oil, garlic, lemon zest, chili flakes and about ¼ teaspoon black pepper in a skillet. Warm over low heat for a minute or two, until fragrant. Stir in tuna, capers, and white part of green onion. Break up tuna into small, bite-sized pieces. Remove from heat.
3. When pasta is cooked to al dente (tender but still firm to the tooth) drain, reserving ½ cup of the cooking water. (Do not rinse pasta).
4. Place pasta in a warm bowl (or add to skillet with tuna). Toss with tuna mixture, parsley, green part of green onion and lemon juice. Add a few spoonsful of cooking water if needed to loosen the sauce. Add salt and pepper, to taste. Drizzle with more olive oil if you like.
5. Serve warm, sprinkled with pine nuts.
These recipes make eating heart healthy easy. Omega-3s await!

- Kiersti Brown,
Dietetic Intern

Instant Pots and Slow Cookers are great devices to have if you want to prioritize mealtimes and healthy, fresh ingredients. There are so many different recipes that can be made. You can even make breakfast in them, who would’ve thought?

The History
The slow cooker was invented in the 1940s to cook cholent, a stew traditionally eaten on the Sabbath by Eastern European Jews. Now, regardless of your background, you might find yourself reaching for your slow cooker when you need a simple way to cook nutritious meals and save time. As more and more women joined the workforce, the popularity of the slow cooker rose as a woman could be cooking without even being home.
Okay, but what about the instant pot? If the slow cooker is your marathon runner, then the instant pot is your 100-meter sprinter.

Does this Google Search Look Familiar to you?
Now we have all been there. It is much too easy to store your slow cooker or instant pot in a faraway cabinet and forget to use it.

If so, we’re here to help. We are going to show you some new ideas for meals-- yes, even one for breakfast.

Let’s get Creative!
Do not be afraid to switch up recipes to fit your tastes or what you already have in the pantry. For example, using vegetarian options rather than meat can be done through swapping with tofu, lentils, or beans. Or if you don’t like the taste of coconut, swap coconut milk with dairy milk.

Recipes We Love

Instructions:
1.    Press the “Sauté” function on the Instant Pot and set the timer to 10 minutes. Add the coconut oil and heat until it shimmers. Add the curry powder, cumin, and turmeric. Stir continuously with a rubber spatula to toast the spices until fragrant, 1-2 minutes.
2.    Add the onions, garlic, and ginger. Stir to coat in the spices and sauté for 2 minutes. If the pot gets too dry, add a tablespoon or so of chicken broth to prevent the onions from burning.
3.    Add the tomato paste and stir; cook until the tomato paste deepens in color, 1-2 minutes.
4.    Add ½ cup broth to the pot. Stir.
5.    Add the diced chicken thigh and salt, continue to mix. Make sure the chicken is coated with spices by stirring.
6.    Press the “Cancel” button to turn off the “Sauté” setting. Secure the lid, ensure the pressure valve is set to “Sealing” then program to High Pressure for 5 minutes. It will take about 10 minutes for the pot to come to pressure. Perform a quick release once the timer goes off, being careful of the hot steam as it escapes.
7.    Combine cornstarch with one tablespoon of water in a small bowl. Whisk until smooth. Pour this mixture and the coconut milk into the pot, then stir.
8.    Add lime juice, cilantro, and salt if desired. Serve over rice, or with vegetables.
Makes 6 servings
Nutrition per Serving (about ¾ cup): 360 calories, 22g fat, 32g protein, 10g carbs, 3g fiber, 310mg sodium
Recipe by Danielle Esposti adapted for lower sodium and lower saturated fat.

• 1 (8 oz) package fresh snow peas
• 1 (8 oz) can diced water chestnuts,
• drained 1 cup fresh broccoli,
• chopped 2 tsp ground pepper
• 2 tsp sesame oil
• 2 eggs,
• whisked 3 T soy sauce or to taste

Directions:

• Heat oil using sauté function, adding mushrooms, and stirring until softened.
• Add garlic and green onions for 1 minute more or until fragrant.
• Add brown rice and stir for 1 minute more, lighting toasting the grains.
• Then add broth, frozen peas and carrots, snow peas, water chestnuts and broccoli.
• Stir in ground pepper and turn off sauté.
• Close and seal the lid. Select rice/grain function and set time to 15 minutes on high.
• Allow pressure to release naturally for 8 minutes, then release any remaining pressure using the quick-release method.
• Turn on sauté. Add sesame oil and whisked eggs to the rice, stirring to evenly distribute and cooking for about 3 minutes. Turn off sauté and add soy sauce.

Makes about 9 cups. Nutrition per cup: 170 calories; 6g Fat; 6g Protein; 24 g Carbohydrates; 4g Fiber; 220g sodium

Directions:

• Using parchment paper or aluminum foil, line your slow cooker.
• Slice 1 lemon into 1/8-1/4 inch and line the inside of the paper/foil.
• Place salmon fillets on lemon slices and season with salt and pepper.
• Carefully pour broth and ¼ c lemon juice around (not on) the fillets, up to about half of the depth of the salmon.
• Cook on low for 2 hours or until opaque.
• Garnish with lemon wedges, fresh dill, or chives (optional).

Nutrition per 3 oz serving: 195 calories; 9g Fat; 23g Protein; 6g Carbs; 175mg Sodium

Let's talk safety for a moment. ​

Always make sure your device is on a flat surface, not sitting on top of its cord, and far away from the edge of a counter. Some models of the Instant Pot have newer features that allow the pressure release to happen automatically. If your model doesn’t have this feature, we recommend pressing down on the valve to the side with a wooden spoon so that your hand isn’t near the hot steam. No matter the model, give it ample space to release all that air pressure. Instant Pots and Slow Cookers are fantastic devices for all mealtimes. It’s time to dust yours off and get to cooking.

-Kiersti Brown,
Dietetic Intern