Try This

Do This!

We know that stress can harm us, but we may not fully understand how. Kate Boston, a registered dietician/nutritionist and owner of Cultivate Your Plate, says that when we first experience stress, our bodies are flooded with adrenaline. But when our stress remains high, the stress hormone cortisol takes over. “When our stress is elevated, [cortisol] causes our bodies to pull more glucose into our bloodstream for energy. Your body can only do so much with that glucose. Over time, chronic elevated cortisol levels can cause insulin resistance and diabetes,” she says. Cortisol makes our bodies want immediate energy, which is why we often crave carbohydrates and sugar when we’re feeling overwhelmed with stress.

As the weather cools off, make it a priority to get a walk in every day, even if it is just around the block. This can help deal with an elevated cortisol level. From a nutritional standpoint, make sure meals and snacks contain proteins, healthy fats, carbohydrates, fruits, and vegetables to help one’s body slow the breakdown of sugars.

Take This!

Kate encourages her clients to get as many vitamins and minerals by eating whole foods, but individuals who don’t like fish may find it more difficult to get omega-3 fatty acids into their diets. Omega-3 nutrients have huge health benefits, including decreasing triglycerides, managing blood pressure, and improving brain health. “They help decrease risks of heart disease and prostate and breast cancers,” she says.

While salmon, tuna, Brussels sprouts, and walnuts are great natural omega-3 sources, Kate says Nordic Naturals and Carlson are two supplement brands that she recommends for people who know they won’t eat enough natural foods to meet the safe level of 500 milligrams a day. Individuals who take blood thinners should be careful about omega-3 supplements because they can have a blood thinning effect.

Eat This!

We’ve got a recipe to try that incorporates several fall favorites, including apples and pumpkin seeds. This dish is rich in antioxidants, vitamin C, vitamin K, prebiotics, fiber, omega-3, and magnesium.

Balsamic-Honey Roasted Apple, Brussels Sprouts, Sweet Potato, and Pepitas

(cultivateyourplate.com) Yields: 4 servings

INGREDIENTS:

• 1 apple, cored and chopped • 1 large sweet potato, peeled and chopped • 1 pound Brussels sprouts, trimmed and halved • 1/2 cup red onion, chopped • 3 tbsps extra-virgin olive oil • 1/4 tsp salt (or to taste) • 1/4 cup pepitas (green pumpkin seeds) • 1 tbsp honey • 1 tbsp balsamic vinegar

INSTRUCTIONS:

1. Preheat oven to 400 degrees. Grease a sheet pan or line with parchment paper.

2. On the sheet pan, toss apples, sweet potatoes, Brussels sprouts, and onion with olive oil and salt. Smooth to a single layer. Roast in the oven for 15 minutes, stir, and roast for an additional 10 to 15 minutes or until desired tenderness.

3. Transfer to a serving dish, add pepitas, and drizzle with balsamic vinegar and honey. Toss gently to coat. Serve and enjoy!

By Carrie Vittitoe | Photo by Erika Doll

Fall 2022 / TodaysTransitions.com