Author: Nicole Catenaro

  • How to eat for diabetes

    How to eat for diabetes

    How to eat for diabetes

    The power of a plant-based diet

    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.

    By Laurie Pawlik-Kienlen

    Content Courtesy of Alive Magazine

  • Combat loneliness as you age

    Combat loneliness as you age

    Combat loneliness as you age

    How to stay social and connected

    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.

    By Dr. Amy Green

    Content courtesy of Alive Magazine

  • Apple and Endive Salad

    Apple and Endive Salad

    Apple and Endive Salad

    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.

    Print Pin

    Apple and Endive Salad

    Servings 2

    Ingredients

    Dressing

    • 3 tbsp avocado oil
    • 2 tbsp apple cider vinegar
    • 2 tbsp maple syrup
    • 4 large basil leaves minced
    • ¼ tsp sea salt
    • ¼ tsp ground black pepper

    Salad

    • 2 Belgium endive
    • 1 small head radicchio
    • 1 medium Granny Smith apple
    • ⅓ cup pomegranate seeds

    Garnish

    • ⅓ cup walnuts
    • ¼ cup pistachio shelled

    Instructions

    • Whisk together avocado oil, apple cider vinegar, maple syrup, basil, salt, and pepper until emulsified.
    • Chop endive and radicchio into bite size pieces. Core and chop apple. Combine in a mixing bowl.
    • Toss salad with half of the dressing and place on serving plates. Garnish with walnuts and pistachios. Serve with remaining dressing.

    Recipe Provided by INFRA

  • Pumpkin Corn Soup

    Pumpkin Corn Soup

    Pumpkin Corn Soup

    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!

    Print Pin

    Pumpkin Corn Soup

    Make it plant-based by replacing half and half with a plant-based creamer.
    Servings 4

    Ingredients

    • 3 tbsp olive oil
    • 1 large yellow onion diced
    • 1 tbsp minced garlic
    • 2 4-oz cans diced green chilies
    • 1 quart vegetable stock
    • 1 15-oz can pumpkin puree
    • 1 tsp ground cumin
    • ½ tsp dried thyme
    • ½ tsp dried savory optional
    • 2 cups frozen corn
    • 1 cup half and half (or alternative)
    • 1 large baking potato peeled and roughly mashed
    • 1 tbsp sriracha hot sauce
    • ½ cup cilantro chopped (optional)
    • 1 ½ tsp sea 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.
    • Serve hot with crusty bread.

    Recipe Provided by INFRA

  • Spiced Dill Shrimp

    Spiced Dill Shrimp

    Spiced Dill Shrimp

    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. 

    Print Pin

    Spiced Dill Shrimp

    Ingredients

    • 2 pounds peeled and deveined shrimp
    • 3 tbsp olive oil
    • 3 large garlic cloves minced
    • 1 ½ tsp garam masala
    • 1 tsp paprika
    • ¾ tsp turmeric
    • ¾ tsp sea salt
    • 2 tbsp fresh lemon juice
    • ¼ cup chopped fresh dill

    Instructions

    • 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.

    Recipe Provided by INFRA

  • Recipes to Dream About

    Recipes to Dream About

    Recipes to dream about

    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.

    1/3 cup (80 mL) pumpkin seeds
    1 Tbsp (15 mL) olive oil
    1/2 tsp (2 mL) garlic powder
    1/8 tsp (0.5 mL) cayenne
    1/2 tsp (2 mL) salt, divided
    1/4 tsp (1 mL) black pepper
    1 lb (450 g) salmon fillets
    2 medium-sized sweet potatoes
    2 Tbsp (30 mL) butter
    1 Tbsp (15 mL) fresh thyme
    1 tsp (5 mL) Dijon mustard

    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.

    By Matthew Kadey, MSc, RD

    Content courtesy of Alive Magazine

  • Pumpkin Soup

    Pumpkin Soup

    Pumpkin Soup

    This Pumpkin Soup is like a warm hug on a chilly Thanksgiving day.

    It’s a simple yet flavorful addition to your holiday spread, and it’s a great way to embrace the flavors of the season.

    Enjoy the comfort and healthiness of this soup as you gather with loved ones to celebrate Thanksgiving.

    Elisa Franco

    Pumpkin Soup

    Warm up your Thanksgiving dinner with a cozy and nutritious Pumpkin Soup. This hearty soup is a fantastic way to incorporate seasonal flavors into your holiday menu while keeping it healthy.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 cans pumpkin puree
    • 1 medium onion finely chopped
    • 2 cloves garlic minced
    • 4 cups vegetable or chicken broth
    • 1 tsp ground cinnamon
    • 1/2 tsp ground nutmeg
    • 1/2 tsp ground ginger
    • salt and pepper to taste
    • 1 cup heavy cream or substitute with coconut milk for a dairy-free option
    • 2 tblsp olive oil or butter
    • roasted pumpkin seeds for toppings
    • 1 bunch parsley chopped, for toppings
    • 1 dollop sour cream or yogurt for toppings

    Method
     

    1. In a large soup pot or Dutch oven, heat the olive oil or melt the butter over medium heat.
    2. Add the chopped onion and minced garlic. Sauté for about 5-7 minutes, or until the onions are soft and translucent.
    3. Add the canned pumpkin to the pot and stir well.
    4. Season the mixture with the ground cinnamon, nutmeg, ginger, salt, and pepper. Continue to stir, ensuring the spices are evenly distributed.
    5. Pour in the vegetable or chicken broth and bring the mixture to a gentle simmer. Allow it to cook for about 10-15 minutes, stirring occasionally to meld the flavors.
    6. Reduce the heat to low, and then stir in the heavy cream (or coconut milk) to the soup. Let it heat through but avoid boiling.
    7. Taste the soup and adjust the seasoning with additional salt and pepper if necessary.
    8. Serve hot, garnished with your choice of toppings, such as roasted pumpkin seeds, fresh parsley, or a dollop of sour cream or yogurt.
  • Baked Sweet Potato Fries

    Baked Sweet Potato Fries

    Baked Sweet Potato Fries

    Looking for a healthier alternative to traditional French fries for your Thanksgiving gathering? These Baked Sweet Potato Fries are a tasty and nutritious choice. They’re crispy on the outside and tender on the inside, making them a perfect side dish for the holiday.

    Elisa Franco

    Baked Sweet Potato Fries

    These Baked Sweet Potato Fries are a crowd-pleaser that won't leave you feeling guilty after indulging. Add them to your Thanksgiving menu for a healthier twist on a classic favorite. Your guests will love the crispy, flavorful goodness of these fries!
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 3 large sweet potatoes peeled and cut into fries
    • 2 tblsp olive oil
    • 1 tsp paprika
    • 1/2 tsp garlic powder
    • 1/2 tsp salt flakes
    • 1/4 tsp coarse ground black pepper
    • fresh thyme for garnish

    Method
     

    1. Preheat your oven to 425°F and line a baking sheet with parchment paper.
    2. In a large bowl, toss the sweet potato fries with olive oil, paprika, garlic powder, salt flakes, and black pepper until evenly coated.
    3. Arrange the fries in a single layer on the prepared baking sheet, making sure they are not crowded.
    4. Bake for 20-25 minutes, flipping the fries halfway through, until they are golden brown and crispy.
    5. Garnish with thyme, serve with your favorite dipping sauce.
    6. Enjoy!
  • Cranberry and Walnut Stuffed Acorn Squash

    Cranberry and Walnut Stuffed Acorn Squash

    Cranberry and Walnut Stuffed Acorn Squash

    Acorn squash is a quintessential fall ingredient, and this Cranberry and Walnut Stuffed Acorn Squash recipe celebrates its natural sweetness while adding a delightful twist. It’s a gorgeous and healthy dish that will elevate your Thanksgiving table.

    Elisa Franco

    Cranberry and Walnut Stuffed Acorn Squash

    This Cranberry and Walnut Stuffed Acorn Squash is a work of art on your Thanksgiving table, and its taste is just as impressive. With the sweetness of the squash, the tartness of cranberries, and the crunch of walnuts, it's a symphony of flavors. Enjoy this healthy, elegant dish as you give thanks this holiday season.
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    • 2 acorn squashes halved and seeds removed
    • 1 cup quinoa rinsed
    • 2 cups vegetable broth or bone broth
    • 1/2 cup dried cranberries
    • 1/2 cup chopped walnuts
    • 2 tblsp maple syrup
    • 2 tblsp olive oil
    • salt and pepper to taste

    Method
     

    1. Preheat your oven to 375°F.
    2. Place the halved acorn squashes on a baking sheet, cut side up, and drizzle them with olive oil, maple syrup, salt, and pepper.
    3. Roast the squashes for about 35-40 minutes, or until they are tender.
    4. While the squashes are roasting, rinse the quinoa thoroughly and cook it in vegetable or bone broth according to package instructions.
    5. Once the quinoa is cooked, fluff it with a fork and stir in dried cranberries and chopped walnuts.
    6. Fill each roasted acorn squash half with the quinoa mixture.
    7. Place the stuffed squash back in the oven for an additional 10 minutes.
    8. Serve warm, drizzled with a bit of maple syrup if desired.
  • Roasted Butternut Squash and Quinoa Salad

    Roasted Butternut Squash and Quinoa Salad

    Roasted Butternut Squash and Quinoa Salad

    As Thanksgiving approaches, it’s essential to have some healthier options on the menu. This Roasted Butternut Squash and Quinoa Salad is not only delicious but also packed with nutrients. It’s a perfect side dish to balance out the indulgent treats on your Thanksgiving table.

    Elisa Franco

    Roasted Butternut Squash and Quinoa Salad

    This Roasted Butternut Squash and Quinoa Salad is a delightful addition to your Thanksgiving spread. It's not only a treat for your taste buds but also a nourishing choice for your body. Enjoy this healthy, colorful dish as you celebrate gratitude and good food this Thanksgiving!
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 small butternut squash peeled and diced
    • 1 cup quinoa rinsed
    • 1 cup kale chopped
    • 2 cups vegetable broth
    • 1/2 cup pomegranate seeds
    • 1/4 cup fresh parsley chopped
    • 1/4 cup pecans chopped
    • 2 tbsp olive oil
    • salt and pepper to taste

    Method
     

    1. Preheat your oven to 400°F.
    2. Toss the diced butternut squash with olive oil, salt, and pepper. Roast in the oven for 25-30 minutes or until tender and slightly caramelized.
    3. While the squash is roasting, rinse the quinoa thoroughly and cook it in vegetable broth according to package instructions.
    4. Once the quinoa and butternut squash are ready, combine them in a large bowl.
    5. Add pomegranate seeds, chopped parsley, chopped kale and chopped pecans. Mix well.
    6. Season with salt and pepper to taste.
    7. Serve warm or at room temperature.