Belgian Endive If you’re looking for a low-cal vegetable that packs a nutritional punch, Belgian endive – or French endive, chicory or witloof, as it is also known – is an excellent source of vitamins A and C and a great source of fiber, all for less than 8 calories per cup! Available year round, Belgian endive peaks in November, and is generally good through early spring. When shopping for Belgian endive, look for smooth, pale yellow or white leaves. Endives are best when steamed and their shape lends them well to serving as a vessel for various fillings. In addition, endives are delicious in salad or braised and served with a pot roast. Broccoli A member of the cabbage family, broccoli is an excellent source of vitamin C – 245% of your recommended daily allowance per cup – as well as vitamin K and vitamin A. A multi-talented little vegetable, broccoli is thought to have excellent anti-cancer properties. The phytonutrient indole, for example, suppresses a chemical that is thought to support tumor growth, while sulforophane is thought to detoxify the body, flushing out potentially carcinogenic substances. As such, studies have linked the consumption of broccoli with a reduced risk of cancers of the bladder, liver, lung, colon, breast, ovaries and prostate. In addition, broccoli is an excellent source of bone-fortifying calcium and a great source of folic acid, which is thought to reduce the risk of birth defects. Broccoli can be eaten raw or cooked, but recent studies suggest that if you do plan on cooking it, steaming is the best way to preserve all of the vegetable’s various enzymes and nutrients. Brussels Sprouts Another member of the cabbage family, Brussels sprouts are also much touted for their cancer-fighting properties. However, Brussels sprouts in particular are often touted for their fiber, containing 4 grams of equal parts soluble and insoluble fiber. In addition, these teeny tiny cabbages are also thought to provide significant cardiovascular benefits and help reduce the risk of osteoarthritis, a degenerative form of arthritis that often occurs with aging. Although available year round, Brussels sprouts peak in the fall. They are best cooked whole or sliced in half, and are tasty when steamed or sauteed and served as a side dish. Cabbage Available year round in grocery stores, cabbage will be at its best – and readily available at your local farmers’ market – towards the end of fall. As the head of (continued on next page)
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Top 10 Fall Vegetables (continued from previous page) the cabbage family, cabbage provides all of the health benefits of broccoli and Brussels sprouts, but, when juiced and drunk over the course of 10 days, can dramatically reduce the amount of time it takes to heal a peptic ulcer! When cooking cabbage – or just about any cruciferous vegetable – it’s important to note that breaking it apart – either through slicing, cutting or chewing – activates myrosinase enzymes, which in turn aid the release of anti-carcinogenic glucosinolates. Although these enzymes are denatured when you cook cabbage, you can preserve the amount of glucosinolates by slicing or chopping the cabbage and then letting it sit for between 10 and 15 minutes before lightly cooking, steaming or sautéing for no more than 5 minutes. Cauliflower Guess what? This one’s another member of the cabbage family, it’s only real distinction being that it lacks the chlorophyll necessary to give it the vibrant green hue of its relatives. But if there’s one advantage cauliflower does have, it’s that it is so darn adaptable! Miss eating carbladen mash potatoes or having your stir fry over rice? Cauliflower makes a believable – yet far healthier – alternative (and with just a flip of the food processor switch!) And, new research shows that if you sprinkle your cauliflower with the spice turmeric, you can reduce the severity of prostate cancer, both in terms of tumor growth and metastasis. Although people generally only eat the heads of the cauliflower (curds), the stem and leaves are also edible and can be used to add some extra flavor to soup stocks. Celeriac Peaking in October, celeriac – which is often referred to as celery root, knob celery, and turnip rooted celery – is by far one of the ugliest vegetables, but certainly one of the healthiest. An excellent source of vitamin C, vitamin K, phosphorus, potassium, vitamin B6, magnesium and manganese, celeriac is thought to lower blood pressure and may also help to reduce stroke risk, with one study from Harvard University suggesting that men who ate nine servings a day of celeriac and other potassium-rich foods had a 38% reduced risk of stroke. When purchasing celeriac, look for firm, small-to-medium, sprout-free roots. The nutritional benefits of celeriac are best preserved when the root is sliced and added to salads, although it is also delicious when boiled (which helps to dilute this root-vegetables somewhat pungent taste) and added to soups.
Onions Yes, onions are available year round, but they are truly at their peak in the fall and winter. A true staple in the kitchen, onions are used to add flavor to sauce, soup, stew, eggs, salads or heck, even as a side dish all on their lonesome! Sulfur, the compound in the onion that gives it that great taste, also provides many of its health benefits. For example, sulfur is though to reduce blood pressure and may also help to regulate blood cholesterol. In addition, onions are rich in chromium, which is thought to help prevent fluctuations in blood glucose levels, and contains a number of flavonoids that promote gastrointestinal health and reduce the risk of several types of cancer. Still not convinced? Onions have a number of anti-inflammatory agents that can help reduce the severity of symptoms associated with arthritis, asthma, and even the respiratory inflammation associated with good ol’ seasonal cold and flu! Pumpkin If there were ever a symbol that fall has arrived, it’s the pumpkin! Spinach Spinach is one heck of a vegetable. Spinach is a great source of vitamin K and vitamin A, as well as folate, magnesium and iron. In terms of specific health benefits, the various compounds in spinach are thought to help reduce the risk of several types of cancer, including tumors of the stomach, prostate, and skin, and also act as an anti-inflammatory to reduce the severity of symptoms associated with asthma, arthritis and other inflammatory conditions. When shopping for spinach, look for firm, crisp, deep green leaves. Spinach is great as a base for salads, delicious when added to soups or casseroles to provide bulk or simply on its own, cooked, drizzled with olive oil and sprinkled with salt and black pepper. Zucchini There is much debate surrounding whether zucchini is technically a summer or fall vegetable – or if zucchini is a fruit or a vegetable! – but suffice to say, it’s around for most of the fall and definitely makes for a hearty addition to most fall dishes. Zucchini is perhaps best known for its vitamin C content, but also is considered a good source of vitamin A and lutein, which is important for eye health, as well as folate and potassium. In addition, zucchini can promote blood health, with studies suggesting that this tasty vegetable can support capillary health and lower high homocysteine levels. C
Jane Safford-Cameron 1. I have held three different positions at ACS, four if you count my internship in 2009! 2. I have two children: Finn (4) and Fiona (1). 3. My husband and I have owned The Gourmet Store, a café and catering business, for the past 9 years. 4. My all time favorite movie is “Harold and Maude”. 5. I make jewelry in my spare time. 6. I enjoy doing Yoga with my eyes closed. 7. I love playing the game Boggle. 8. Ice cream is my favorite “food group”. 9. I like slightly burned popcorn, weird I know! 10. My favorite comedian is Margaret Cho.
Sarah Mutch 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
I love snow - the more the better! My favorite food is cheese of any kind. Then, of course, chocolate of any kind. I enjoy living in Buffalo. It has a great live music scene. So I spend a lot of “extra” money on shows and festivals. I have a 90 lb. yellow lab that has lots of energy. He makes sure I walk him to the park every day (he is very spoiled). My new favorite hobby is playing disc golf. I’m extremely ticklish, from my head to my feet. I have been to the Netherlands, Germany, and France. I’m now hooked on Europe and am dying to go back and explore more great countries!
CONNECTIONS CONTRIBUTORS EDITOR KIM LUANGPAKDY PUBLISHER JOHN CAROCCI LAYOUT JOHN CAROCCI CONTRIBUTORS KIM LUANGPAKDY, JAMES MOHR, LIYA MOOLCHAN
1. Have A Laugh! A good strong laugh for 10 to 15 minutes a day increases weekly energy consumption by up to 280 calories. 2. Eat Chili con Carne! An enzyme in kidney beans tells the body to break down stored fat instead of carbs for energy, while ground beef boosts your metabolism. 3. Have a Glass of Wine! Resveratrol from the grapes inhibits development of fat cells around your waist. 4. Have a Salad! The combination of fiber and hunger suppressants and fat burning chemicals in a salad of black beans, peppers, tomatoes, onion and corn with olive oil and lemon dressing will shed the pounds. 5. Eat Avocado! This will supply oleic acid, which aids weight loss and staves off hunger pangs. 6. Eat Breakfast! Two scrambled egg whites and two slices of bacon give you protein that will keep hunger at bay longer. 7. Switch to Red Cabbage! It aids weight loss by increasing your body’s production of fat-burning adiponectic and appetite-suppressing leptin. 8. Drink Juice with Pulp! The fiber
is processed more quickly, making you feel fuller for longer. 9. Eat Pineapple! A great snack that sparks your metabolism, pineapple contains bromolina, an enzyme that helps break down protein. 10. Eat Blue Tortilla Chips! They’re half the fat of regular chips and release sugar more slowly into the blood stream. 11. Sprinkle Cinnamon! The spice is a powerful metabolism raiser. Half a teaspoon daily can burn an extra 2.2 pounds in a month. 12. Drink Milk! Calcium prevents fat storage at the molecular level. 13. Slice and Pile! Slice foods into strips and pile them high. You’ll eat less but still feel full. 14. Replace! Grated cauliflower can replace rice or potato in many dishes. It’s non-starchy and loaded with vitamin C. 15. Stack a Tomato on Your Sandwich! Tomato supresses ghrelin, the hormone responsible for hunger pangs. 17. Eat Camembart! Camembart contains fat burning calcium and sleep inducing tryptophan. 18. Take a Tablespoon of Coconut Oil Daily! This will raise your metabolism
and reduce body fat. 19. Go Nuts! 70 almonds a day will help you lose 8% body fat in 6 months. The protein and fiber will keep you feeling full. 20. Drizzle the Soy! Soy proteins interact with receptors in our brains that tell us we’re full. 21. Chew Sugar Free Gum! Do it for fifteen minutes after eating, or any other time you want to reduce snack cravings. 22. Eat Chilies! They release stress hormones in your body that boost metabolism and help you process fats faster. 23. Get Your Goat! Use goat’s cheese in place of “regular” cheese. It has 40% fewer calories than cheese made from cow’s milk. 24. Play Chopsticks! If you’re tempted at the all you can eat Chinese buffet, use chopsticks and slow yourself down. 25. Wait! It takes your brain 20 minutes to tell you that you’re full. Wait a bit before going back for seconds. 26. Take a Hot Bath! This aids digestion and sets you up for sleep. 27. Have More Sex! As well as burning 150 calories every 20 minutes, it boosts a hormone that raises your metabolism.
Health Alert: September is National Cholesterol Awareness Month There are no symptoms for high cholesterol, but it’s a major risk factor in heart disease. Too much cholesterol in your blood can build up in the walls of your arteries. Over time, this causes hardening of the arteries, and arteries become narrowed and blood flow to the heart is slowed down or blocked. Your cholesterol numbers are affected by your diet, weight, level of physical activity, age and gender, and family history. It is important that you know your numbers! These include total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides. Your doctor can order a simple blood test to get this information. Here are the ideal cholesterol levels for adults: Total cholesterol .....................................................Less than 200 mg/dL LDL (bad) cholesterol ............................................Less than 100 mg/dL HDL (good) cholesterol .........................................60 mg/dL or higher Triglycerides ..........................................................less than 150 mg/dL If you have high cholesterol, your doctor may prescribe medications to treat it. You can also lower your cholesterol levels through lifestyle changes. Eat more fresh fruits and vegetables. Get at least 2.5 hours of moderate physical activity a week. Maintain a healthy weight and don’t smoke.
FIGHT FATIGUE! Between hectic schedules, stress and difficulty sleeping, many people find themselves fatigued during the workday. Fortunately, there are steps you can take to reduce your fatigue levels and stay more alert at work. Symptoms of fatigue include moodiness, drowsiness, loss of energy, and lack of motivation and concentration. These are not ideal qualities to display at your job. Not only does fatigue make you less productive and less personable, it can also cause a serious safety risk if you work in a hazardous position. Consider these suggestions for a quick and easy boost when you’re feeling tired at work: Eat a snack that includes complex carbohydrates and protein (like an energy bar or half a peanut butter sandwich on whole wheat bread). Avoid sugar, which will make you crash later. Get moving. A short walk can be very energizing. As much as your job allows, try to vary your day when fatigue sets in. Have a mini-meditation session at your desk – it can help you calm down but also feel more alert. To fight fatigue long-term, incorporate these healthy changes into your life: Eat nutritiously. Healthy food and portion sizes will help you stay energized. Don’t skip meals or overeat, and always start your day with breakfast. Limit your caffeine to one or two drinks per day. Drink plenty of water to keep your body hydrated. Exercise regularly. This will increase your energy levels and also help you sleep better at night. Manage your stress, which will help you sleep better and feel less drained. Avoid smoking, which lowers your energy level. Fatigue is generally caused by poor quality or inadequate sleep. Try these tips: Aim for seven to eight hours per night, even if that means rearranging your schedule. Create a good sleep environment (appropriate temperature, noise level and lighting). Try to go to bed and wake up the same time each day, including weekends. Limit caffeine, alcohol, big meals and rigorous exercise close to bedtime.