Welcome to the heartwarming season of Thanksgiving, where the aroma of roasting turkey and the comforting laughter of loved ones fill the air. No Thanksgiving table is complete without the classic accompaniment – cranberry sauce.
This recipe pays homage to tradition, offering a burst of sweet and tart flavors that perfectly complement the richness of the holiday feast. Join us in crafting a simple yet sublime cranberry sauce that will elevate your Thanksgiving experience.
Elisa Franco
Traditional Cranberry Sauce
As you gather with family and friends around the Thanksgiving table, let this traditional cranberry sauce be the jewel of your feast, bringing a burst of flavor that complements the holiday spirit. The simplicity of this recipe ensures that you spend less time in the kitchen and more time making cherished memories with your loved ones. May your Thanksgiving be filled with gratitude, joy, and the delightful tastes of this timeless cranberry sauce. Happy Thanksgiving!
Rinse the cranberries under cold water, removing any stems or debris.
In a medium saucepan, combine the cranberries, sugar, and water. Stir well.
Add the zest of one orange to the saucepan. The citrusy notes will enhance the cranberry flavor.
Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low and let it simmer for about 10-15 minutes, or until the cranberries burst and the sauce thickens.
Stir in the ground cinnamon for a touch of warmth and spice. Adjust the sugar to your taste preference if needed.
Remove the saucepan from heat and let the cranberry sauce cool to room temperature. It will continue to thicken as it cools.
Carpal tunnel syndrome can cause pain, numbness, tingling, and weakness in the wrists and hands. The condition is caused by compression of the median nerve in the wrists. Specific exercises may help relieve mild to moderate cases of carpal tunnel syndrome.
Carpal tunnel exercises:
are often used in conjunction with other treatments, like wearing a brace and behavioral changes
can help with mild to moderate cases of carpal tunnel syndrome
may be recommended after carpal tunnel surgery to help with the rehabilitation process
help prevent carpal tunnel syndrome from coming back after you’ve recovered
Gentle shake Shaking your hands gently back and forth can provide some relief from the symptoms of carpal tunnel. You may find this particularly useful at night when symptoms may be at their worst.
Prayer stretch – Starting with your palms together in front of your chest and just below your chin, slowly lower your hands down to your waistline. – Be sure to keep your hands close to your stomach and your palms together. – You should be able to feel a gentle stretch in your forearms. – Hold the stretch for 15 to 30 seconds. – Repeat this exercise 2 to 4 times.
Wrist flexion stretch – With a straight elbow and wrist, extend your arm in front of you with your palm facing toward the floor. – Bend your wrist until the tips of your fingers point toward the floor. – With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your wrist and the topside of your forearm. – Hold the stretch for 15 to 30 seconds. – Repeat this exercise 2 to 4 times with each wrist.
Wrist extension stretch – With a straight elbow and wrist, extend your arm in front of you with your palm facing toward the floor. – Bend your wrist up until the tips of your fingers point toward the ceiling. – With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your wrist and the underside of your forearm. – Hold the stretch for 15 to 30 seconds. – Repeat this exercise 2 to 4 times with each wrist.
Fist to stop sign – Ball your hand into a fist in front of your body. – Extend your fingers out until they are pointing to the ceiling as though you are giving the sign to stop. – Repeat this motion about 5 to 10 times.
Fist to fan – Ball your hand into a fist in front of your body. – Fan out your fingers as far as you can. – Repeat this motion about 5 to 10 times.
Approximately 25 to 33 percent of us aren’t getting enough sleep. While one night of lost sleep can impair mindfulness and reduce performance during the day that follows, the effects are usually corrected once sleep is restored. But the repercussions of chronic sleep loss are of greater concern for quality of life and disease risk in the years to come.
Are you clocking enough hours?
Experts suggest that six hours is the minimum length of sleep required for optimal health in average adults. A recent study investigated the impact of having fewer than six hours of sleep for eight consecutive nights. The findings suggested that just one night of insufficient sleep can cause both mental and physical symptoms, which worsen with consecutive nights of lost sleep.
Consequences of chronic sleep loss
Chronic sleep loss can contribute to systemic low-grade inflammation, which is involved in the development of conditions such as diabetes, atherosclerosis, and neurodegeneration. Research shows that sleep disturbance increases the risk of infectious disease and contributes to the development of cardiovascular disease, cancer, and depression.
Sleep Rx
Sleep allows the body to rest and repair, the effects of which are crucial for daytime functioning and overall health.
Mood: Sleep is vital for emotional processing and memory consolidation. Performance: Sleep loss impairs the speed and accuracy of task performance, decision-making, and exercise recovery.
Hormones: Sleep drives the synthesis of reproductive hormones, and sleep deprivation is associated with infertility in both men and women.
Immunity: Sleep promotes balance in the immune system by regulating inflammatory mediators known as cytokines.
Metabolism: Chronic sleep loss increases the risk of metabolic dysfunction and loss of muscle mass.
Sleep tips to try
Looking for a better night’s sleep? Start here.
Have a power nap. Napping has been shown to improve performance and alertness among those with regular sleep deprivation, including night shift workers and pilots.
Get your iron levels checked. Iron deficiency can contribute to restless leg syndrome, sleeping disorders, and chronic fatigue. To assess your iron storage, ask your doctor to test ferritin in the blood. If ferritin is low but you’re eating plenty of iron-rich foods, look into potential hindrances to iron absorption, such as antacid use, celiac disease, and pylori infection.
Ask your health care practitioner about supplements, such as melatonin, valerian, or passion flower.
Cut the caffeine cycle. It’s no surprise that caffeine can reduce total sleep time, impair sleep quality, and cause dependence. Baby steps are better than cold turkey. Slowly weaning off caffeine reduces the risk of caffeine withdrawal headaches and migraines.
Be mindful. Improve sleep quality and quantity with lifestyle practices such as deep breathing, yoga, mindfulness meditation, tai chi, and barefoot grounding.
Thanksgiving wouldn’t be complete without turkey, and this Herb-Roasted Turkey Breast is a healthier option that still delivers all the savory goodness you crave. With a blend of fresh herbs, it’s a mouthwatering centerpiece for your holiday feast.
Elisa Franco
Herb-Roasted Turkey Breast
The combination of fresh herbs infuse the meat with incredible flavor, making it a delightful centerpiece for your holiday celebration.
Diabetes is a “silent killer.” Here’s how a plant-based dietary pattern (not a strict diet) can be a healthier way to manage diabetes.
A diabetes recap
Type 1 (insulin-dependent) diabetes is an autoimmune disease that generally develops in childhood or adolescence. The body can’t produce insulin and thus can’t regulate blood sugar. Insulin injections or an insulin pump is necessary to ensure the body has the right amount of insulin.
Type 2 diabetes, most commonly developed in adulthood, occurs when the body can’t properly use its own insulin—or not enough insulin is produced. Type 2 diabetes can sometimes be managed with healthy eating and regular exercise alone, but may also require medications or insulin therapy.
Know the signs
Discovery is a crucial first step. Millions of people live with type 2 diabetes and don’t even know it.
People who are asymptomatic, haven’t followed up on symptoms (which can include frequent urination, blurry vision, and extreme thirst), or don’t often use the health care system may not get a diagnosis until they’ve had it for years. This may mean they need more intensive treatments than if the disease had been caught earlier.
Get the right care
Diabetes is a progressive condition, which means that treatment plans should evolve along with the disease. Behavioral modifications such as a plant-based diet may help with blood sugar control at first, but eventually more extensive treatments such as blood glucose monitoring or medication may become necessary.
What difference do plants make?
The increased soluble fiber in many plant-based foods such as Brussels sprouts, black beans, and root vegetables can slow carbohydrate absorption and bind glucose. This slower rate of absorption helps stabilize blood sugars.
In contrast, high amounts of refined sugar and carbohydrates spike glucose and cause the pancreas to produce extra insulin. Some of the extra glucose may be converted into triglycerides in the liver, and the fat may be shipped to the tissues.
Vegan or vegetarian diets are also typically higher in pulses (like such as barley or quinoa). The high magnesium content of these whole grains helps regulate glucose, improves insulin sensitivity, and controls energy metabolism.
Finally, vegetarians and vegans tend to consume fewer saturated fats. Since many meats contain more fat and calories, they may increase the risk of diabetes. In fact, some research suggests that red meat should be included in the list of diabetes risk factors.
Remember—“vegetarian” doesn’t always mean “healthy”
While a plant-based diet pattern is often higher in fiber, vitamins, and nutrients, it doesn’t guarantee weight loss or stable blood sugar levels. Check with your health care practitioner before adopting a new diet.
Consider supplements
Supplements to support healthy blood sugar include:
protein
magnesium
peppermint
pharmaGABA
quercetin
The type and amount of supplemental support depend on your health, eating patterns, and lifestyle. Since supplements can interact with medications, it’s important to create an individualized plan with your health care practitioner.
Far too often society brushes aside loneliness and social isolation as inevitable parts of aging. In reality, they are perilous issues, thought to increase one’s risk of things such as dementia, depression, and cardiovascular disease. Here’s how to protect yourself against loneliness as you age.
A common problem
Lana Adams never really experienced loneliness until she hit her seventies; for 68-year-old Uli Novak, it was when he retired. “I suddenly had all these empty days to fill,” Novak recalls. “I missed the daily banter with colleagues—and feeling needed and productive.”
Adams’ and Novak’s stories are all too common. Although having fewer social connections as one ages contributes to loneliness, it doesn’t paint the whole picture. Things including loss of touch and intimacy, illness or disability, and bereavement of loved ones can all play a role. Pervasive ageist attitudes also contribute, as many seniors feel pushed to the periphery of society.
And existential questions—such as “how is my life important?”—can also crop up. “I want this chapter of my life to be about more than just keeping busy,” says 73-year-old Barbara Hylton, who knows she’s not alone in this sentiment.
There are no quick fixes to eradicate loneliness and isolation, and addressing these issues needs to occur at a widespread, systemic level. At the same time, smaller-scale, meaningful solutions to prevent and treat loneliness do exist.
Consider a pet
Studies suggest that the human-animal bond is a powerful one; it can decrease things such as blood pressure and stress and protect against cognitive decline in older adults.
Nurture a positive mindset
One study found that keeping a daily list of three positive events decreased stress in adults aged 60 and over.
Foster intergenerational connections
Research shows that when kids get regular care and attention from older adults, they have fewer emotional and behavioral problems. Older individuals also reap the benefits; studies show that regularly involved grandparents experience decreased risk of depression, cognitive decline, and mortality.
Build a support network
Having more hobbies and increased contact with friends and family reduces loneliness across age, gender, and other lifestyle factors. Combining social interaction with physical activity may be especially effective.
Of course, socializing can be taxing if one is suffering from illness or disability, which can severely limit daily activities. Virtual alternatives—such as online support groups or messaging programs—can combat some of the impacts of loneliness for those with limitations.
Give back
When Hylton started volunteering with a seniors’ support program a couple years ago, it gave her a sense of purpose. “I like connecting with people older than I am, playing cards together or helping them out, and just sharing our stories,” she says.
The health benefits of volunteerism are well documented, including its positive impact on longevity.
Still searching for a dish for Thanksgiving? While most item on the table are non-negotiable, the stuffing, the pie, mashed potatoes and gravy! The salad course is where you can really flex your creativity without upsetting anyone. The combination of apple and endive is crunchy and bright – a welcome contrast to the richness of so many traditional dishes.
Stock up on canned pumpkin so you can enjoy this cozy soup all season long. It’s the perfect balance of sweet, savory, and spicy! Pumpkin adds fiber and nutrients to this simple soup. After chopping onion and garlic, it’s as simple as opening cans and stirring. Save your cooking energy for the big meal!
Make it plant-based by replacing half and half with a plant-based creamer.
Servings 4
Ingredients
3tbspolive oil
1large yellow oniondiced
1tbspminced garlic
24-oz cans diced green chilies
1quartvegetable stock
115-oz can pumpkin puree
1tspground cumin
½tspdried thyme
½tspdried savoryoptional
2cupsfrozen corn
1cuphalf and half (or alternative)
1large baking potatopeeled and roughly mashed
1tbspsriracha hot sauce
½cupcilantrochopped (optional)
1 ½tspsea salt
Instructions
Heat olive oil in a stock pot over medium-low heat. Add onion and sauté until tender, about 5 minutes.
Add garlic and cook for 30 seconds then add green chilies and cook for an additional 3 minutes. Stir in vegetable stock, pumpkin puree, cumin, thyme, and savory (if using). Bring to a gentle simmer and cook for 5–10 minutes.
Stir in corn, half and half, potato, sriracha, cilantro (if using), and sea salt. Cook until corn is warmed through.
This is the kind of recipe that you can pull together with minimal effort and maximum reward. From a quick marination in the fridge to finishing with pile of fresh herbs, each step is designed to add the most flavor for the least effort. Serve the shrimp warm with pasta or chilled with salad for a complete meal.
In a mixing bowl add shrimp, olive oil, garlic, garam masala, paprika, turmeric, and salt. Toss to combine and place in the refrigerator to marinate for an hour.
Heat a large skillet over medium heat. Add shrimp and cook about 2–3 minutes per side or until opaque in a single layer. Work in batches if necessary.
Turn off heat and add fresh lemon juice and dill, toss, and serve promptly.
Science shows that what you eat can influence how much quality sleep you get. So, with some savvy cooking, there is hope for finally getting the ever-elusive shut-eye of your dreams and feeling like a champ. These recipes feature the foods you need to help bring on sweet dreams.
Pumpkin Crusted Salmon with Sweet Potato Mash
Good news for the reluctant or harried cook: this dish comes together quickly but presents itself as something truly fanciful. Rainbow trout and arctic char are good stand-ins for salmon with nearly the same sleep-inducing nutritional make-up.
Heat oven to 325 F (162 C). Line baking sheet with parchment paper.
In blender or mini food processor, pulse pumpkin seeds, olive oil, garlic powder, cayenne, 1/4 tsp (1 mL) salt, and black pepper until mixture forms a semi-dry paste. Alternatively, in bowl, finely chop pumpkin seeds and mix with other ingredients.
Coat salmon fillets with pumpkin mixture. Bake salmon for 18 minutes, or until just barely cooked through in the center.
As salmon cooks, place sweet potatoes in large saucepan. Cover with cold water. Bring to a boil over high heat. Boil, uncovered, for 15 minutes, or until tender. Drain and mash with butter, thyme, mustard, and 1/4 tsp (2 mL) salt. Alternatively, steam sweet potato cubes until tender and then mash with the other ingredients.
Spread sweet potato mash on serving plates and top with salmon.
Yogurt Bowl with Tart Cherry Compote
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl. It’s also a great breakfast option with a little granola tossed on top.
1 cup (250 mL) tart cherry juice 1 Tbsp (15 mL) honey 1 cup (250 mL) dried tart cherries 1 Tbsp (15 mL) minced fresh ginger 2 tsp (10 mL) grated orange zest Pinch of salt 1 tsp (5 mL) vanilla extract 3 cups (750 mL) plain yogurt 1/2 cup (125 mL) chopped walnuts
In medium saucepan, place cherry juice, honey, dried cherries, ginger, orange zest, and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer gently for 15 minutes.
With slotted spoon, remove dried cherries from pan and set aside. Raise heat to high and boil, uncovered, for 3 minutes, or until liquid is reduced by about half and syrupy. Stir cherries back into liquid and add vanilla.
Place yogurt in serving bowls and top with cherry compote and walnuts.
Southwest Tofu Scramble Tacos
Stuffing a highly seasoned tofu scramble into steamy tortillas proves that tacos can handle all sorts of whims and fancies. And it’s a speedy meatless meal that can help you snag more zzz’s.
1 block (12 oz/350 g) extra-firm tofu 2 tsp (10 mL) grapeseed oil or avocado oil 1 cup (250 mL) chopped yellow onion 2 garlic cloves, peeled and minced 1/2 tsp (2 mL) turmeric 1/2 tsp (2 mL) ground coriander 1/2 tsp (2 mL) ancho chili pepper or 1/4 tsp (1 mL) cayenne 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 1 yellow or orange bell pepper, chopped 3 Tbsp (45 mL) nutritional yeast 1 cup (250 mL) cooked or canned black beans 1/2 cup (125 mL) chopped cilantro 8 corn tortillas, warmed 1 avocado, cubed 1/2 cup (125 mL) salsa of choice Lime wedges
Using large holes of box grater, grate tofu into pebble-sized pieces, or finely chop with knife.
In large skillet, heat oil over medium heat. Add onion and garlic, and cook for 5 minutes, stirring often. Stir in turmeric, coriander, ancho pepper or cayenne, salt, and pepper; heat for 30 seconds. Add tofu, bell pepper, and nutritional yeast to skillet and cook for 3 minutes, stirring often. Stir in black beans, heat for 2 more minutes, and then add cilantro.
Divide tofu mixture among tortillas and top with avocado and salsa. Squirt on lime juice.
