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| Email not displaying correctly? View it in your browser. NUTRITION & WELLNESS NEWSLETTER |
November 2014Happy Thanksgiving and welcome to our monthly newsletter! Each month we send you tips, information, links on nutrition, wellness and weight control trends. Our tips are timely and designed to help you make sense of all the diet and nutrition information out there. Quick Tip! There's lots of spice mixes in your supermarket. They are super convenient, but pretty expensive. Why not make a few of your own spice mixes? It's easy, and you probably already have many of the single spices in your cupboard. Need a few ideas? Try our spice mix in the recipe below and download our handy spice mix list. Nothing says Fall like Pumpkins! This time of year, you will find pumpkin in just about everything and that's not a bad thing! Pumpkin (and other winter squash) have so many nutritional benefits, it's no wonder that people keep coming up with more ways to use them! Read more about winter squash and pumpkins . Healthy Recipe! Curry Pumpkin Soup Here's a way to tie pumpkin and a new spice mix together! We love this recipe because the spices really bring out the flavor of the pumpkin and add a little "heat" for a quick warmup. For this recipe we used fresh, cooked pureed pumpkin, but you can also substitute canned, solid pack pumpkin. 1 1/2 Tb. butter 3 Tb. all purpose flour (may substitute potato flour for gluten free) 4 cups low sodium chicken or vegetable broth 4 cups puree pumpkin or 1 can 29 oz. solid pack pumpkin 2 Tb. curry powder 1/4 tsp Garam Masala (spice recipe mix below) 1- 14 oz. can evaporated milk 1 Tb. sugar. Directions 1. In large pot saute onions in butter until translucent. Stir in flour to make a roux. 2. Slowly add broth while stirring constantly, until flour has dissolved into liquid. 3. Add pumpkin and spices and bring to a quick boil. 4. Lower heat and stir in evaporated milk and sugar. Heat until soup is just ready to boil. Remove from heat and serve. Garnish with toasted pumpkin seeds if desired. Garam Masala (spice mix): mix ingredients and store in airtight container 1 Tb. Cumin 1 1/2 tsp ground coriander 1 1/2 tsp. cardamom 1 1/2 tsp. ground black pepper 1 tsp. cinnamon 1/2 tsp. ground cloves 1/2 tsp. nutmeg De-Stress With Your Workout: Relax Through Exercise By Gail Kasper Regular exercise brings you so many benefits, everything from weight control to cardiovascular health, even boosting your brain power. But do you realize that working out is a great way to de-stress and relax? Let’s face it: we all feel stress. When we’re worried and taxed out, it affects the brain and the body, thus impacting our daily lives, including our mood, sleep and self-esteem. The good news is that something as accessible as exercise can keep stress at bay and help us to relax. According to the Anxiety and Depression Association of America (ADAA), exercise is vital for reducing stress and is highly recommended by health care professionals—and is becoming one of the top methods of handling stress. Through exercise the brain produces endorphins, the body’s natural painkillers and mood elevators. Those feel-good sensations, also known as a runner’s high, can be achieved through regular exercise, and in turn can lead to an overall healthier self. Another plus: endorphins improve our ability to sleep. A Harvard Men’s Health Watch article published in February 2011 noted that the reduction of stress through exercise is also achieved behaviorally. That’s because exercise can improve one’s self-image, in turn increasing self-esteem and confidence. Exercise also reduces some of the body’s stress hormones, including adrenaline and cortisol. Even 30 minutes of moderate activity each day will do wonders to keep you fit and relaxed. Take a brisk walk through your neighborhood. Try yoga. Do jumping jacks and jog in place. It’s all good, and it’s a natural and healthy way to relax. Resources: Anxiety and Depression Association of America (ADAA), “Physical Activity Reduces Stress,” http://www.adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st Harvard Health Publications, Harvard Men’s Health Watch, “Benefits of Exercise,” http://www.health.harvard.edu/press_releases/benefits-of-exercisereduces-stress-anxiety-and-helps-fight-depression About Gail Kasper: Our online program: Gluten Free Bootcamp! A new ready to drink coffee suitable for patients who are concerned about blood pressure and weight issues Kao® Coffee is a premium great tasting ready-to-drink coffee that can be enjoyed anytime you usually drink coffee—with breakfast, during a work break, or after dinner. It is especially good for people who are overweight or obese and concerned about diabetes and/or hypertension because it has higher antioxidants (CGAs) and lower oxidized compounds (HHQ), which helps with the improvement of overall health and well-being by helping manage blood pressure and weight. The best results were shown in clinical studies where participants drank 1 can every day for at least 3 months.
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| Unsubscribe | Update your profile | Forward to a friend Copyright (C) 2014 Gretchen Scalpi, RD, CDE All rights reserved. Your are receiving this email because you have opted in at our website or used our nutritional services in the past. Gretchen Scalpi, RD, CDE386 Liberty StreetBeacon, New York 12508Add us to your address book |
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