December 2011 Natural Health Newsletter

In This Issue:

Don’t Suffer with SAD This Winter

Ch-Ch-Ch Chia

Cancer Patients with Low Vitamin D Levels

Avoiding Alzheimer’s Disease

One in Ten to Have Diabetes by 2030

Test All Kids for Cholesterol

Good Fats, Bad Fats, And Some In Between

Roasted Squash with Almonds and Cranberries

Hearty Soups for Winter

Regular Features:

Visit Our Learning Center

Healthy Recipies

Alive Magazine

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Don’t Suffer with SAD This Winter

-Angela Greenwalt blames Duluth.

"They should give out Prozac at the borders of Duluth," the Harbor Highlands resident said.

It’s worse in Barnum, Bobbie Mistretta said.

"We live in what they call a moraine," the retiree said. "We get even less sun than in Duluth."

Greenwalt and Mistretta are among Northlanders who have begun their annual battle with SAD - Seasonal Affective Disorder. As the days grow shorter, they’re gripped by fatigue and lethargy. They fight back with Vitamin D, exercise, lifestyle changes and specially designed, extremely bright lights.

It’s no illusion, said Tom Lewandowski, a psychotherapist at St. Luke’s hospital and licensed independent social worker with expertise in SAD. The transition to winter acts as a depressant for many people, and it gets worse as you go north.

"In Florida, the incidence of SAD is about 1.4 percent, whereas in New Hampshire - which is about the same latitude as Duluth - it’s around 10 percent," Lewandowski said. "It keeps increasing as you go north. It pretty much maxes out when

you get to Anchorage and Helsinki (Finland), and it can get as high as 15 percent."

Winter blues

Those numbers refer specifically to SAD, a clinical illness that accompanies other forms of depression, Lewandowski said. Many more Northlanders experience some degree of depressive symptoms around this time of year.

"You can have the winter blues, which probably affects 30 to 40 percent of the population," he said. "But usually that is a passing phase, usually at the onset of winter. Then it kind of fades. ... In clinical Seasonal Affective Disorder, that 'Oh no, the season’s changing’ keeps going and gets more intense."

That’s how it works for Rachel Bartczak.

"In January and February you go to work and it’s dark out and you come home and it’s dark out," the Cloquet woman said. "You get through New Year’s and there’s nothing to look forward to."

Bartczak, 30, said she has battled depression since she was in high school.

"When I’m having a really bad day, when I’m feeling slummy, I don’t want to get out of bed," she said. "Everything seems to be a chore. Getting dressed is a chore. Taking a shower is a chore."

She described stepping into the shower one morning and realizing she didn’t know what to do next. "So I went back to bed soaking wet."

The light effect

Bartczak takes on the darkness with artificial light. She uses a prescribed light box in her bathroom while she gets ready for work in the morning. At her job as a legal secretary, she uses a Verilux Happy Light - not prescribed - in short bursts to giver her a little extra "Pep," she said. She bought it at Walgreens for $30.

"I think that it makes a difference," the mother of three children said.

But Marty Sozansky, 65, isn’t sure if the therapy light she purchased five or six years ago makes a difference. That’s because she uses it as only one part of a full-frontal assault on the winter blahs. She also cuts way down on Sugar and alcohol, eats more fruits and vegetables, maintains or increases her exercise and takes 1,000 IU (international units) of Vitamin D daily during the winter.

The battle has gotten harder over the years, she said. "I’ve lived in Duluth about 15 years, and as I’ve aged I’ve had more and more struggles in winter."

Sozansky, an instructor in the Department of Writing Studies at the University of Minnesota Duluth, sits under a non-prescription therapy light every morning during the winter. But she also reads or studies something she enjoys. "That alone seems to start my day better," she said.

Sozansky bought the therapy light for $90 one Saturday morning.

Prescription therapy lights can be considerably more expensive, but they also are covered under many insurance plans. Some research shows they help up to 60 to 75 percent of the people who use them, Lewandowski said. About 30 percent of his patients who use it "have pretty dramatic improvements," he added.

Brain’s 'light reader’

The bright light is designed to stimulate a part of the brain that is about the size of a grain of rice, Lewandowski said. The suprachiasmatic nucleus is the "light reader" that takes in light through the eye and translates the information to the pineal gland and the hypothalamus. They are the parts of the brain that regulate the Sleep-wake cycle.

"In some animals, that part of the brain indicates when they should go into hibernation," he said. "In other animals, it means store up carbohydrates and eat fats."

But it’s not known why the process affects some people more than others, Lewandowski said. It affects more women than men - by 65 to 35 percent. Among those with SAD, 68 percent have a family history of it, and the families tend to be from northern climates.

Climate is a factor for Mistretta, 64, an Austin, Minn., native who returned to Minnesota after 32 years in Atlanta. She increases her Vitamin D intake in winter and uses a light box. But she is an active person and doesn’t like the recommended 30 to 45 minutes of use. "I don’t sit for 45 minutes," she said.

m The light Mistretta uses is 10,000 lux, a measure of light intensity. Lewandowski said therapy lights should be in the range of 5,000 to 15,000 lux. By comparison, a standard home light bulb is 300 lux. Direct sunlight can be anywhere from 32,000 to 130,000 lux.

Greenwalt, who grew up on the Iron Range, lived in Kansas City and Las Vegas for most of the 1990s. She found the climate in those sunnier places well-suited to her. Since returning to the Northland in 1998, she has struggled through the winters.

"I kind of have an anti-Duluth body," Greenwalt said.

The 42-year-old administrative assistant uses her light box for up to an hour, takes Vitamins And continues to work out at the gym, although she said she almost fell asleep on the elliptical machine the other day.

She calls the effect of light therapy subtle. "They really say it works, but it doesn’t perform miracles."

Mistretta, 64, agrees. There’s something that works much better, she said.

"I don’t think there’s any substitute for a blue sky."

c2011 the Duluth News Tribune (Duluth, Minn.) Visit the Duluth News Tribune (Duluth, Minn.) at www.duluthnewstribune.com Distributed by MCT Information Services

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Ch-Ch-Ch Chia

-Imagine a plant food that is naturally rich in protein, an excellent source of dietary Fiber and, according to Dr. Andrew Weil, has more omega-3 fatty acids than Flax Seeds. Just a small amount of this food provides energy for long periods of physical exertion. What is this magical food? Chia Seeds, of course.

Chia in History

While it may be strange to think of these little seeds (which are about the size of Sesame Seeds) as a serious source of nutrition and even the foundation of a meal, they were an agriculturally important crop to the ancient Aztecs, even as important as corn, beans, and Amaranth, according to the USDA Agricultural Research Service. The state of Chiapas in Mexico is even named after the seed.

Chia Seeds, (also known as Salba, or Salvia hispanica) were a highly valued food source in their endemic region of Mesoamerica for thousands of years. Chia was all but forgotten until it made a brief appearance in American pop culture the 1980s as the least responsive companion pet ever.

Superfood Rediscovered

Chia is now making a huge comeback in a way the Chia Pet could have never dreamed of. In an interview recently published on Forbes.com, Health Warrior co-founder Dan Gluck was quoted as saying, "I couldn’t be more certain that in two years, chia is going to be everywhere." Gluck and his business partner Nick Morris were inspired to invest in their line of chia products after reading Born to Run, the NY Times best seller by Christopher McDougall about the endurance running of the Mexican Tarahumara tribe. One of the Tarahumara’s secrets to running up to 100 miles? Chia.

According to Dr. Melina Jampolis, a CNNHealth expert, chia seeds "are an excellent source of Fiber and Antioxidants, a good source of Calcium, a good source of plant based protein and an excellent source of the plant derived omega 3 fatty acid."

But remember that chia seeds, like protein Bars or any other health supplement, work best as part of a well-rounded diet. As Dr. Jampolis recommends, "as with any 'superfood’, they work as part of an overall balanced diet that includes a variety of fresh fruits, vegetables, healthy fats . . . not as a replacement for or supplement to a poor diet."

Preparation

Chia seeds can be eaten whole or ground into a Flour. They are often soaked in water or juice and drunk as a refreshing beverage. A new combination of kombucha with chia seeds is now available commercially, combining the best of two nutrient-dense worlds. When the seeds are soaked, they absorb seven to ten times their weight in liquid and acquire a jelly-like covering around each seed which makes for an interesting drinking experience, somewhat similar to small boba balls. Ground, the chia Flour can be added to other foods as a nutritional supplement. They have no flavor of their own and so lend themselves to most dishes. If you really want to have fun in your kitchen, chia seeds can also be sprouted and eaten as micro-greens.

Jordan Laio is a Hometalk - http://www.hometalk.com - writer. Get home & garden ideas like this - http://www.networx.com/article/kitchen-fun-got-chia-seeds - on Hometalk.com.

c2011 www.networx.com (Casper, Wyo.) Visit www.networx.com (Casper, Wyo.) at www.networx.com Distributed by MCT Information Services

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Cancer Patients with Low Vitamin D Levels
About 75 percent of local cancer patients studied over a two-year period had below-average Vitamin D levels, a local radiation oncologist discovered, adding that more study is needed to see what those findings might mean for treatment.

Christopher Peters, M.D., with Northeast Radiation Oncology Centers, said he noticed the Vitamin D deficiency in patients he treated and decided to study the issue further.

Tom Churilla, a third-year student at the Commonwealth Medical College and a Scranton native, worked with Dr. Peters and radiation oncologist Harmar Brereton, M.D., on the study.

Dr. Peters and Mr. Churilla presented their findings last week at the national meeting of the American Society for Radiation Oncology.

To perform the study, Dr. Peters and Mr. Churilla identified more than 150 patients diagnosed with a variety of cancers - most often breast, prostate, lung, colorectal or Thyroid - between 2008 and 2010.

What they found was that 75 percent of the patients they studied had low levels of Vitamin D, with a median level of about 23.5 nanograms per milliliter. Anything below 30 nanograms per milliliter is considered "sub-optimal," Dr. Peters said.

The study also found that patients with low levels of vitamin D often had a more advanced stage of cancer, Dr. Peters said.

Vitamin D is found in a variety of foods, including fish, fortified milk and eggs. Sunlight also contributes to a person’s production of the vitamin, which helps the body absorb Calcium and maintain normal levels of both calcium and phosphorus in the blood.

Dr. Peters said he is not yet sure why many local cancer patients studied had vitamin D deficiencies, adding that patients who had low levels saw improvement when they began vitamin D replacement therapy under the supervision of oncology center nutritionist Mary Klem, R.D.

Further study needs to be conducted to understand the relationship between vitamin D and cancer, Dr. Peters said, especially whether raising vitamin D levels can affect treatment.

"We need to follow the patients for a lot longer," Dr. Peters said. "This study does not show cause and effect."

Contact the writer: enissley@timesshamrock.com c2011 The Times-Tribune (Scranton, Pa.)

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Avoiding Alzheimer’s Disease

Virginia Stone is worried: Alzheimer’s disease seems to run in her family. Her 80-year-old mother, Kazue Storey, was diagnosed seven years ago, and Storey’s mother died of the disease in the 1970s.

So Stone, 53, watches her diet, and she works out at Zumba class several times a week. She’s cut out almost all caffeine, except for one Diet Pepsi every week. She works puzzles like Sudoku and crosswords.

"If you take care of all these things, you can put off dementia longer," said Stone, marketing director for Carmichael Oaks Senior Living.

Her approach certainly sounds like common sense. In fact, many Alzheimer’s specialists tell their patients that what is good for the heart - a healthy weight, daily exercise, no smoking, lots of fruits and vegetables, a network of social connections - is also good for the brain.

But is that true? Will a healthy lifestyle help prevent Alzheimer’s disease, or at least delay its onset?

As the number of Alzheimer’s cases in the United States continues to climb, such questions have taken on an urgent feel. The Alzheimer’s diagnosis is now shared by 5.4 million Americans, and that number is expected to rise to 16 million by mid-century.

The Alzheimer’s Association calls the illness "the defining disease of baby boomers" - many of whom, like Stone, are already dealing with it in their parents’ lives.

For them, it’s crucial to know whether lifestyle changes will make a difference. But the answer, like so much related to Alzheimer’s, is hard to pin down definitively.

"Alzheimer’s is a complicated condition," said Bill Fisher, Alzheimer’s Association of Northern California chief executive officer. "The answers are also going to be complex."

Strictly speaking, experts say, the only known risk factor for Alzheimer’s is old age. Marked by the death of brain tissue and the resulting erosion of memory and ability to function, the disease is already the nation’s sixth-leading cause of death and thought to be responsible for 80 percent of dementia cases.

There is no cure, although one medication, Aricept, has been found to delay symptoms in some patients for a year or two.

Unfortunately, as Fisher points out, research on Alzheimer’s - unlike research on other major killers, such as cancer and heart disease - remains in its infancy.

In large part, that’s because for most of the 20th century, doctors thought Alzheimer’s only caused those rare cases of dementia occurring before age 65, while they diagnosed dementia in the elderly as a different disease, one that was thought to be a normal, if not inevitable, part of growing old.

Once researchers concluded in the 1980s that the pathologies of early and old age dementias were the same, the science could make progress.

Study suggests risk factors

Today, scientists know that Alzheimer’s begins its steady march of killing brain cells 10 years or longer before forgetfulness, confusion and other early symptoms appear. By the time memory problems start, the disease is already consuming the brain.

Prevention, or even simply finding ways to keep symptoms at bay for another decade into old age, would be a major breakthrough for older adults concerned that dementia might be in their future.

And there are tantalizing hints that lifestyle changes really might help.

A new UC San Francisco study - using a sophisticated mathematical model to analyze many years’ worth of observational data about the influence of lifestyle on Alzheimer’s - suggests that about half the world’s known cases of the disease could be attributable to seven modifiable risk factors.

Lack of exercise could cause 21 percent of Alzheimer’s in America, and high Blood Pressure could cause 8 percent, the study theorizes, while low educational attainment and midlife obesity might each cause 7 percent - Diabetes could account for 3 percent.

"The message is, we can’t promise you that if you change your lifestyle you won’t develop dementia, but based on the data we have available now, we think it might make a difference," said Deborah Barnes, the San Francisco Veterans Affairs Medical Center mental health researcher who co-authored the study.

"And for society, it could make a difference in the number of cases that develop over time."

Or maybe not.

As an independent panel appointed by the National Institutes of Health to assess a broad range of research on the disease found last year, the problem with connecting lifestyle risks and Alzheimer’s is this: Many studies find correlation, but none definitively proves cause.

Why? Because none has involved the analytical rigor of randomized, controlled trials, the gold standard of modern science.

"Our response to that is, you can’t," said Charles DeCarli, director of the UC Davis Alzheimer’s Disease Center. "You can’t tell half your group, 'Don’t treat your diabetes.’ You can’t tell half your group, 'Don’t treat your hypertension.’

"NIH was correct that there are no controlled studies showing the benefit of lifestyle changes. But they missed the spirit of the science."

Scans find brain changes

DeCarli’s own new research, published in this month’s Neurology medical journal, followed people in midlife who had diabetes or weight problems or were Smokers.

Brain scans taken at 50, then again at 60, found significant changes in most participants’ brain structure - notably including the structure of the hippocampus, the brain’s memory center, one of the first regions that Alzheimer’s disease damages.

Again, it’s a clue that people’s behaviors earlier in life could put them at increased risk of dementia as they grow older.

"We have accumulating evidence saying that lifestyle modifications may help," said Dr. Laurie Ryan, program director for Alzheimer’s disease clinical trials at the National Institute on Aging.

Among those trials are research on whether exercise, cognitive training and certain supplements, such as fish oil, can help stave off Alzheimer’s.

"There’s accumulating data that diet and being physically active and staying socially engaged promote healthy brain aging," she said. "But we can’t prescribe those yet.

"Can we say, 'Do these things, and you won’t get Alzheimer’s?’ No. But this is something people can take control of. They’ll age better. It will help, but it’s not a guarantee."

Researchers know that many people live energetic, involved lives and eat right but still get dementia. But for many other people, said Ryan, it’s possible that healthy habits will help keep their brain pathways nimble enough that they never exhibit cognitive decline, even if they have other evidence of Alzheimer’s pathology.

For example, researchers think higher levels of education protect against Alzheimer’s, because the brain fairly early in life learns to make new neural pathways, improving thinking and memory abilities - what experts call "cognitive reserve."

Besides, said Fisher: "Lifestyle changes are something you can do that doesn’t require a pharmaceutical company to develop something that doesn’t exist yet."

In other words, exercising, eating better, doing crossword puzzles and playing bridge with old friends can’t hurt. And they just might help.

Hope is all Virginia Stone wants.

Her mother, who lives in Palo Alto, began showing signs of memory loss almost a decade ago, Stone says. And the slow, sad progression began.

Stone changed career fields - from retail sales to senior living - because she wanted to understand Alzheimer’s and learn how to better support her father, Jack Storey, 86, who takes care of Kazue.

"Even if you’re not worried about Alzheimer’s, taking care of your body is Good For You," she said.

"If I can put off Alzheimer’s for a few years, that’s good. And if I can put off the inevitable long enough, maybe I’ll never get it."

Call The Bee’s Anita Creamer, (916) 321-1136. Copyright c 2011, The Sacramento Bee, Calif.

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One in Ten to Have Diabetes by 2030

The International Diabetes Federation predicts that one in 10 adults could have diabetes by 2030, according to their latest statistics.

In a report issued on Monday, the advocacy group estimated that 522 million people would have diabetes in the next two decades, based on things like aging and demographic changes.

The figure includes both types of diabetes. The group expects the number of cases to jump by 90 percent even in Africa, where infectious diseases have previously been the top killer. Without including the impact of increasing obesity, the International Diabetes Federation said its figures were conservative.

According to the World Health Organization, there are about 346 million people worldwide with diabetes, with more than 80 percent of deaths occurring in developing countries. The agency projects diabetes deaths will double by 2030 and said the International Diabetes Federation’s prediction was possible.

"It’s a credible figure," said Gojka Roglic, head of WHO’s diabetes unit. "But whether or not it’s correct, we can’t say."

Roglic said the projected future rise in diabetes cases was because of aging rather than the obesity epidemic. Most cases of diabetes are Type 2, the kind that mainly hits people in middle age, and is linked to weight gain and a sedentary lifestyle.

Roglic said a substantial number of future diabetes cases were preventable. "It’s worrying because these people will have an illness which is serious, debilitating, and shortens their lives," she said. "But it doesn’t have to happen if we take the right interventions."

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Test All Kids for Cholesterol

Every child should be tested for high CHOLESTEROL between ages 9 and 11 so steps can be taken to prevent heart disease later on, a panel of doctors urged Friday in new advice that is sure to be controversial.

Until now, major medical groups have suggested CHOLESTEROL tests only for children with a family history of early heart disease or high Cholesterol and those who are obese or have diabetes or high Blood Pressure. But studies show that is missing many children with high Cholesterol, and the number of them at risk is growing because of the obesity epidemic.

The recommendation is in new guidelines from an expert panel appointed by the National Heart, Lung and Blood Institute and endorsed by the American Academy of Pediatrics.

They also advise diabetes screening every two years starting as early as 9 for children who are overweight and have other risks for Type 2 diabetes, including family history. One third of U.S. children and teens are obese or overweight, fueling a boom in diabetes.

Autopsy studies show that some children already have signs of heart disease even before they have symptoms. By the fourth grade, 10 percent to 13 percent of U.S. children have high Cholesterol, defined as a score of 200 or more.

Fats build up in the heart arteries in the first and second decade of life but usually don’t start hardening the arteries until people are in their 20s and 30s, said one of the guideline panel members, Dr. Elaine Urbina, director of preventive cardiology at Cincinnati Children’s Hospital Medical Center.

"If we screen at age 20, it may be already too late," she said. "To me it’s not controversial at all. We should have been doing this for years."

Elizabeth Duruz didn’t want to take that chance. Her 10-year-old daughter, Joscelyn Benninghoff, has been on cholesterol-lowering medicines since she was 5 because high cholesterol runs in her family. They live in Cincinnati.

"We decided when she was 5 that we would get her screened early on. She tested really high" despite being active and not overweight, Duruz said. "We’re doing what we need to do for her now and that gives me hope that she’ll be healthy."

Doctors recommend screening between ages 9 and 11 because cholesterol dips during puberty and rises later. They also advise testing again later, between ages 17 and 21.

The guidelines say that cholesterol drugs likely would be recommended for less than 1 percent of kids tested. Most children found to have high cholesterol would be advised to control it with diet and physical activity.

And children younger than 10 should not be treated with cholesterol drugs unless they have severe cholesterol problems, the guidelines say.

"We’ll also continue to encourage parents and children to make positive lifestyle choices to prevent risk factors from occurring," said Dr. Gordan Tomaselli, president of the American Heart Association, which praised the guidelines and will host a presentation on them Sunday at its annual conference in Florida.

Cholesterol tests cost around $80 and usually are covered by health insurance.

Several doctors on the guidelines panel have received consulting fees or have had other financial ties to makers of cholesterol medicines, and the new advice raises concerns about overtreating children with powerful drugs without long-term evidence about potential effects from decades of use.

Typically, cholesterol drugs are used indefinitely but they are generally safe, said Dr. Sarah Blumenschein, director of preventive cardiology at Children’s Medical Center in Dallas.

"You have to start early. It’s much easier to change children’s behavior when they’re 5, or 10, or 12″ than when they’re older, said Blumenschein, who treats many children with high cholesterol and supports the screening advice.

A different group of government advisers, the U.S. Preventive Services Task Force, concluded in 2007 that there’s not enough known about the possible benefits and harms to recommend for or against cholesterol screening for children and teens.

One of its leaders, Dr. Michael LeFevre, a family medicine specialist at the University of Missouri, said that for the task force to say screening is beneficial there must be evidence that treatment improves health, such as preventing heart attacks, rather than just nudges down a number - the cholesterol score.

"Some of the argument is that we need to treat children when they’re 14 or 15 to keep them from having a heart attack when they’re 50, and that’s a pretty long lag time," he said.

The guidelines also say doctors should:

-Take yearly Blood Pressure measurements for children starting at age 3.

-Start routine anti-smoking advice when kids are ages 5 to 9, and counsel parents of infants not to smoke in the home.

-Review infants’ family history of obesity and start tracking body mass index, or BMI, a measure of obesity, at age 2.

The panel also suggests using more frank terms for kids who are overweight and obese than some government agencies have used in the past. Children whose BMI is in the 85th to 95th percentile should be called overweight, not "at risk for overweight," and kids whose BMI is in the 95th percentile or higher should be called obese, not "overweight - even kids as young as age 2, the panel said.

"Some might feel that `obese’ is an unacceptable term for children and parents," so doctors should "use descriptive terminology that is appropriate for each child and family," the guidelines recommend.

They were released online Friday by the journal Pediatrics.

Marchione reported from Milwaukee and can be followed at http://twitter.com/MMarchioneAP
Guidelines: http://tinyurl.com/7csojas NHLBI panel: http://www.nhlbi.nih.gov/guidelines/cvd_ped/index.htm Cholesterol info: http://tinyurl.com/23dtxvo and http://www.nhlbi.nih.gov/health/public/heart/index.htm(hash)chol

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Good Fats, Bad Fats, And Some In Between



Posted in Features on November 9th, 2011


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Roasted Squash with Almonds and Cranberries

The trouble with cranberries at the holiday table is that they so often end up alone.

These wonderfully tart and sweet berries generally are relegated to a sauce. If they are lucky, they might merit inclusion in a tart. But that’s about it.

But there are plenty of other ways to work them into the meal. Not that you want a Cranberry overload, but this year perhaps skip the sauce and find another way of giving the cranberries a presence at the table.

The stuffing or dressing, depending on where you grew up is a no-brainer. Fresh, frozen or dried cranberries are delicious mixed into savoury stuffings. Consider cutting back the liquid in the stuffing just a bit, as fresh and frozen cranberries will contribute their juice during cooking.

A handful of cranberries (don’t go crazy) can be added to the bottom of the turkey roasting pan, where their juices will blend with those of the bird and vegetables. The resulting gravy will be wonderful. I’ve even heard of people rubbing Cranberry sauce under the skin of the turkey before roasting.

I like to use dried cranberries in a side of roasted vegetables. In this incredibly simple recipe, I roast carrots and butternut squash, then toss them with slivered Almonds and dried cranberries. The result is nutty, crunchy, roasted, sweet and savoury. A wonderful mouthful.

Of course, as with all of my recipes, flexibility rules. Feel free to substitute whichever Winter Squash or root vegetables you prefer for the butternut and carrots I call for. Likewise, my Seasoning choices are tasty, but use whatever flavours you favour.

Also, this recipe is forgiving on cooking time and temperature. Roast the vegetables at whatever temperature you have the oven set for your turkey or other main dish. If it varies much from the 180 C (350 F) called for below, just keep an eye on it. The vegetables should be nicely browned, lightly crisp and tender at the centre.

Roasted Squash With Almonds and Cranberries

Start to finish: 1 hour (20 minutes active)

1 kg (2 lb) butternut squash, peeled, seeded and cut into 2.5-cm (1-inch) chunks

1 kg (2 lb) carrots, peeled and cut into 2.5-cm (1-inch) chunks

50 ml (1/4 cup) Olive oil

10 ml (2 tsp) chopped fresh Thyme

5 ml (1 tsp) Garlic powder

5 ml (1 tsp) Cumin

Kosher salt and ground Black Pepper

75 ml (1/3 cup) almond slivers

125 ml (1/2 cup) dried cranberries (sweetened is fine)

Zest of 1 lemon

Heat oven to 180 C (350 F). Line a rimmed baking sheet with foil.

On a baking sheet, combine squash and carrots. Drizzle oil over vegetables, then use your hands to mix until evenly coated. Sprinkle Thyme, Garlic powder and Cumin over squash and carrots, then mix well. Season with salt and Pepper.

Roast for 30 to 40 minutes or until vegetables are tender inside and lightly browned and crisp outside. Add almonds and cranberries, toss well, then transfer to a serving bowl. Top with lemon zest, then taste and adjust Seasoning.

Makes 8 servings.

Nutrition information per serving (values are rounded to the nearest whole number): 210 calories; 90 calories from fat (38 per cent of total calories); 9 g fat (1 g saturated; 0 g trans fats); 0 mg CHOLESTEROL; 32 g carbohydrate; 3 g protein; 7 g Fibre; 320 mg sodium.

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Hearty Soups for Winter

Italian Sausage Soup

1/2 pounds sweet Italian sausage, ground

2/3 cup uncooked long-grain white rice

6 cups Beef Broth (Low Sodium if desired)

1 15-ounce can Navy Beans, rinsed and drained

1 15-ounce can Diced Tomatoes

1/4 teaspoon Pepper

1 10-ounce box frozen spinach, thawed and drained and squeezed dry

Cook ground sausage over medium heat in a soup pot until the meat is browned and crumbly. Add rice, Beef Broth, beans, tomatoes and Pepper. Bring to a simmer. Cover and cook 12 to 15 minutes or until rice is tender. Stir in chopped spinach and let simmer for a few minutes.

Yield: Serves 8 (1-cup).

Approximate nutritional analysis per serving: 143 calories, 2.5 grams fat, 8 milligrams CHOLESTEROL, 23 grams carbohydrates, 9 grams protein, 736 milligrams sodium, 4 grams Fiber.

Farro-Lentil Soup

2 tablespoons extra-virgin Olive oil, plus more for serving

2 large yellow onions, chopped

1 cup peeled, diced Sweet Potato or Winter Squash

Sea Salt

1 tablespoon plus 2 teaspoons Madras Curry Powder

2/3 cup semipearled farro

1 1/4 cups green or black lentils, picked over

6 to 7 cups Vegetable Broth or water

1 cup Greek-style Yogurt or creme fraiche

Grated zest and juice of 1/2 lemon, or to taste

Heat the oil in a large soup pot over medium-high heat. Stir in the onions and Sweet Potato. Add a big pinch of salt and saute until the onions soften a bit, a couple of minutes.

Add the Curry Powder; stir until onions and sweet potatoes are coated and the curry is fragrant, a minute or so.

Add the farro, lentils and 6 cups broth. Bring to a boil, lower heat, and simmer, covered, for 25 minutes. (If using whole farro, instead of semi-pearled, increase cooking time to 50 minutes.)

Taste and season with more salt, if needed. Stir together the Yogurt, lemon zest and juice, and 1/4 teaspoon salt. Serve each bowl of soup topped with a dollop of lemon Yogurt and a drizzle of Olive oil.

Yield: Serves 8.

Ham and Bean Soup

STOCK:

1 meaty ham bone from a leftover ham

16 cups water

5 sprigs Parsley

1 medium onion, quartered

2 carrots, peeled, cut into chunks

2 ribs celery, with leaves, cut into chunks

SOUP:

1 tablespoon Canola Oil

1 large onion, peeled, chopped

2 large carrots, peeled, sliced into 1/4-inch-thick pieces

3 ribs celery, sliced

Stock from above

1 1/2 to 2 cups leftover diced ham plus ham picked from bone

1 32-ounce jar Great Northern beans

Salt and pepper to taste

1/2 cup chopped Parsley (optional)

To make the stock: In a large stock pot place ham bone, water, Parsley, onion, carrots and celery. Place over medium heat until it just begins to bubble. Cover slightly, reduce heat to simmer and simmer for 1 1/2 to 2 hours. Add more water if needed.

Remove the bone and set it aside. Strain the stock back into the pot. Or strain into a bowl, cool and refrigerate overnight. Pick off any meat from the bone, discard fat and chop the meat.

To make the soup: In a large soup pot, heat the oil over medium heat. Add the onion, carrots and celery. Saute about 5 minutes or until the onions are softened. Add the stock, chopped ham and beans; heat over medium heat. Simmer about 45 minutes or until carrots are softened. Just before serving, season with salt and pepper and stir in the parsley.

Yield: Serves 12.

Approximate nutritional analysis per serving: 185 calories, 19 percent of calories from fat, 4 grams fat (1 gram saturated), 27 grams carbohydrates, 11 grams protein, 515 milligrams sodium, 10 milligrams CHOLESTEROL, 6 grams Fiber.

Tuscan Bean and Tomato Soup

1/4 cup butter

2 pounds baking potatoes (about 3), peeled and diced into 1/2 -inch pieces

1 leek, diced

3 onions, diced and divided

3 cups diced celery (about 8 stalks), divided

1 28-ounce can tomatoes

1 pound plum tomatoes (about 4), halved lengthwise

1 teaspoon light brown sugar, more to taste

1 tablespoon dried Oregano

1 tablespoon dried Basil

2 quarts Vegetable Broth

Salt and pepper to taste

2 cups diced carrot (about 4 carrots)

2 cups diced Fennel (from about 2 bulbs)

4 cups cooked cannellini beans (white Italian kidney beans), from about 2 15-ounce cans, drained, or 1/2 pound dry

In a 5-quart heavy-bottom pot, melt the butter over medium-high heat. Stir in the potato, leek and all but 2 cups each of the onion and celery and cook, stirring frequently, until the onion just begins to color, about 10 to 12 minutes.

Add the canned tomatoes, plum tomatoes and brown sugar, stirring to crush the tomatoes and scrape any flavoring from the bottom of the pan.

Stir in the Oregano, Basil and vegetable broth. Bring the mixture to a boil then reduce the heat to a simmer. Loosely cover the pan and continue to simmer until the vegetables break down and the soup begins to thicken, about 45 minutes. Remove from heat and puree the soup using an immersion blender, or in batches using a regular blender. Taste and season with 1 teaspoon salt and several grinds of Black Pepper, or as desired (the salt content of vegetable broth will vary by brand).

Stir in the carrot, Fennel and remaining onion and celery. Continue to simmer gently until the vegetables are tender, 20 to 25 minutes, stirring frequently. About 10 minutes before the vegetables are tender, stir in the beans to warm. Taste and adjust the Seasoning as desired.

This makes about 4 quarts soup, and will keep for up to 1 week, covered and refrigerated.

Yield: Serves 16.

Approximate nutritional analysis per serving: 177 calories, 5 grams protein, 32 grams carbohydrates, 7 grams fiber, 4 grams fat (2 grams saturated), 8 milligrams CHOLESTEROL, 6 grams sugar, 539 milligrams sodium.

Crockery Cooker Calico Ham and Bean Soup

1 pound bean mix for soup 6 cups water

2 cups ham, cut into 1/2 -inch cubes

1 cup chopped onion

1 cup chopped carrot

1 to 2 teaspoons Italian herbs

1/2 teaspoon salt

1/2 teaspoon Black Pepper

2 bay leaves

Rinse beans in colander under running water. Sort out any dirt or small pebbles. Drain.

In a large slow cooker combine all ingredients.

Cover and cook on low heat setting for 8 to 10 hours or on high heat setting for 4 to 5 hours.

Discard bay leaves before serving.

Yield: Serves 8.

Black Bean Soup with Shrimp and Rice

Olive Oil spray

3/4 pound peeled shrimp

1 cup sliced onion

3 medium Garlic Cloves, crushed

2 cups rinsed and drained canned black beans

1 cup drained canned Diced Tomatoes

2 cups fat-free, low-sodium chicken broth

1/4 cup long-grain white rice

1 teaspoon ground Cumin

Salt and freshly ground pepper

Several drops hot pepper sauce

2 tablespoons chopped Cilantro (optional)

Heat a large saucepan over medium-high and spray with Olive Oil. Add shrimp and saute, turning once, until pink, about 2 minutes. Remove to a plate. Add onion and the pan and saute 2 minutes. Add Garlic and cook 1 more minute. Add the beans, tomatoes, chicken broth and rice. Bring to a boil and cook 10 minutes, or until rice is cooked through. Stir in Cumin and salt and pepper to taste. Return shrimp to saucepan for a few seconds to warm through. Add hot pepper sauce or serve on the side. Serve in large soup bowls, sprinkled with Cilantro.

Yield: Serves 2.

Approximate nutritional analysis per serving: 586 calories, 10 percent of calories from fat, 6.7 grams fat (1.2 grams saturated, 2.3 grams monounsaturated), 258 milligrams Cholesterol, 56.6 grams protein, 75.5 grams carbohydrates, 18.1 grams fiber, 840 milligrams sodium.

Soup Fasolia

16 ounces dried white beans

2 large onions, peeled and diced

4 large carrots, peeled and diced

3 celery ribs, diced

1/2 cup olive oil

1 16-ounce can chopped tomatoes

1/4 cup chopped parsley

1 tablespoon dried Thyme

Salt and freshly ground pepper

1 tablespoon fresh Lemon Juice

Soak beans overnight. Drain, cover with water and bring to a boil over high heat. Drain and rinse again. Return to pot and cover with 2 inches of cold water. Bring to a boil, reduce heat and simmer.

Saute onion, carrots and celery in olive oil until golden. Add to the beans with the tomatoes and their juice, parsley, Thyme and salt and pepper to taste.

Cover pot and simmer until soup has thickened and beans are tender, about 2 hours. Check often to avoid sticking, adding more water if necessary. Remove from heat and stir in Lemon Juice.

Yield: Serves 6.

Approximate nutritional analysis per serving: 434 calories, 38 percent of calories from fat, 18.9 grams fat (2.7 grams saturated, 13.2 grams monounsaturated), no Cholesterol, 17.2 grams protein, 52.4 grams carbohydrates, 13.3 grams fiber, 109.2 milligrams sodium.

Black Beans Valdes-Fauli with Tomato Sauce and Pimientos

1 pound dried black beans

1 cup extra-virgin olive oil

4 garlic Cloves, finely chopped

1 medium yellow onion, finely chopped

1 medium green Bell pepper, seeded, deveined and finely chopped

1 12-ounce jar roasted pimientos, drained (liquid reserved) and finely chopped (or 1 peeled, seeded and chopped fire-roasted red Bell pepper)

1/2 cup tomato sauce

1 1/4 teaspoons salt

1/2 teaspoon freshly ground pepper

1 teaspoon sugar

1 teaspoon distilled white vinegar

Place beans in a bowl and rinse under cold running water. Drain and place in a large pot with 14 cups water. Bring to boil over high heat. Lower the heat to medium-low and simmer until beans are very tender, 1 1/2 to 2 hours.

Heat the oil in a medium skillet. Saute the garlic, onion and bell pepper until the vegetables soften and begin to caramelize, about 15 minutes. Add the pimientos and cook 5 more minutes. Add the tomato sauce and cook, stirring, for 10 minutes. Stir the mixture into the black beans. Add the salt and pepper and simmer for about 15 minutes. Stir in the sugar, vinegar, and reserved pimiento liquid. Continue simmering over medium-low heat, stirring occasionally, until the bean broth thickens, about 1 hour.

Yield: Serves 6.

Approximate nutritional analysis per serving: 615 calories, 53 percent of calories from fat, 37.4 grams fat (5.3 grams saturated, 26.4 grams monounsaturated), no Cholesterol, 17.7 grams protein, 56 grams carbohydrates, 13.6 grams fiber, 500.9 milligrams sodium.

Caldo Gallelgo

2 pounds dry Great Northern beans

1 meaty ham bone

1 medium cabbage, chopped

3 bundles fresh turnip greens, chopped (or 3 bags frozen chopped greens)

8 medium red potatoes cut in uneven slices or cubes

3 medium turnips cut in uneven slices or cubes

6 good quality Spanish-style sausages (such as El Mino, El Quijote or Riojano), cut lengthwise, then crosswise

1 tablespoon unto (see note), finely chopped and mashed

2 tablespoons salt, or to taste

Rinse the beans and ham, and place in a large pot with 10 cups water. Bring to a boil, reduce heat to a low simmer and cook 15 minutes or so. Add 3 cups cold water, bring back to a boil, reduce heat to a low simmer and cook 15 minutes. Repeat 7 more times, adding 3 cups water and simmering 15 minutes, until you have used 34 cups water total. At this point, the beans should be getting soft.

Add the cabbage, bring to a boil, reduce heat and simmer 10 minutes. Add the turnip greens, bring to a boil, reduce heat and simmer 20 minutes. Add the potatoes, turnips, sausage, unto and salt. Stir the ingredients and increase heat to let them come up to a boil. Reduce to a low fire and let simmer until potatoes are done. Remove ham bone from soup, chop the meat and return it to the soup.

Note: Unto is aged, salted, pork belly fat.

Yield: Serves 20.

Approximate nutritional analysis per serving: 240 calories, 17 percent of calories from fat, 5 grams fat (2 grams saturated, 2 grams monounsaturated), 10 milligrams cholesterol, 15 grams protein, 37 grams carbohydrates, 13 grams fiber, 902 milligrams sodium.

Pasta, Pesto and Bean Soup

Olive oil spray

1/2 medium onion, sliced (about 1 cup)

2 medium carrots, sliced (about 1 cup)

2 1/2 cups fat-free, low-salt chicken broth

1 cup dry white wine

1/3 cup acini pepe pasta

1 cup rinsed and drained canned cannellini beans

1/2 cup frozen peas

Several drops hot pepper sauce

3 tablespoons prepared Pesto Sauce

Heat a large sauce pan over high heat and spray with olive oil. Add onion and carrots and saute, stirring, 3 minutes. Add broth, wine, pasta and beans. Reduce heat to medium and simmer, uncovered, 15 minutes. Add peas and hot pepper sauce; simmer 5 more minutes. Remove soup from heat and stir in Pesto Sauce.

Yield: Serves 2.

Approximate nutritional analysis per serving: 570 calories, 20 percent of calories from fat, 12.4 grams fat (2.8 grams saturated, 8.3 grams monounsaturated), 8 milligrams cholesterol, 22.9 grams protein, 72.5 grams carbohydrates, 12.1 grams fiber, 1,026 milligrams sodium.

Slow Cooker Two-Bean Vegetable Soup

1 tablespoon olive oil

3 medium onions, finely chopped

3 carrots, peeled and diced

1 bulb fresh Fennel, base and feathery leaves discarded, cut in half lengthwise, cored, thinly sliced crosswise; see cook’s notes

1 teaspoon Fennel Seeds, toasted; see cook’s notes

1 28-ounce can diced tomatoes, including juice

6 cups chicken broth

2 baking potatoes, peeled, finely diced 2 (14 to 19 ounces each) cans white beans, drained and rinsed

2 cups frozen sliced green beans; see cook’s notes

2 teaspoons Paprika dissolved in 1 tablespoon water

Salt, if needed

Freshly ground black pepper

FOR PISTOU:

4 Cloves garlic, peeled 1 cup packed fresh basil leaves 1/2 cup finely grated Parmesan cheese 1/4 cup extra-virgin olive oil

Cook’s notes: If fresh fennel isn’t available, substitute 6 stalks of celery, diced. To toast Fennel Seeds, place seeds in small, dry skillet. Place on medium heat and shake handle frequently to lightly brown evenly, about 2 to 3 minutes. If you prefer to use fresh green beans, cut them into 2-inch lengths and blanch them in boiling water for about 4 minutes or until cooked tender-crisp. Add them to slow cooker after stirring in the Paprika. For a tasty variation, add 2 cups of cooked small pasta, such as elbow macaroni, along with the paprika.

In large, deep skillet, heat oil over medium heat. Add onions, carrots and sliced fennel bulb. Stirring frequently, cook until vegetables start to soften, about 7 minutes. Add toasted fennel seeds and cook, stirring frequently, for 1 minute. Add tomatoes with juice and bring to boil. Transfer to large slow cooker.

Add broth, potatoes, white beans and green beans. Cover and cook on low setting for 8 hours or on high for 4 hours, or until vegetables are tender. Stir in paprika solution and season to taste with salt (if using) and pepper. Cover and cook on high setting for 20 minutes.

Meanwhile, prepare pistou: In food processor fitted with the metal blade, drop in garlic through the feed tube with motor running. Process until garlic is minced. Stop and remove lid. Add basil and cheese; return lid and process until smooth. With motor running, add oil in thin stream through feed tube.

Ladle soup into bowls and top each with a dollop of pistou.

Yield: Serves 4.

Approximate nutritional analysis per serving: 498 calories, 48 percent of calories from fat, 26.5 grams fat, 29.5 grams protein, 31.7 grams carbohydrates, 2.2 grams fiber, 1,583 milligrams sodium, 22 milligrams Calcium.

Turkey Noodle Soup

1 tablespoon extra-virgin olive oil

2 cloves garlic, thinly sliced

1 yellow onion, chopped

2 teaspoons chopped Thyme

3 1/2 to 4 cups low-sodium chicken broth

2 cups baby spinach

2 cups cubed or shredded turkey or chicken

1 1/2 cups uncooked wide egg noodles

1 15-ounce can cannellini beans, drained

1 14.5-ounce can sliced carrots, drained

Salt and pepper to taste

Heat oil in a large pot over medium-high heat. Add garlic and onions and cook for 3 minutes.

Add thyme and stir to blend.

Add broth, spinach, turkey, noodles, beans, carrots, salt and pepper and stir well.

Bring to a boil, reduce heat, cover and simmer about 15 minutes, or until noodles are tender. Ladle into bowls and serve.

Yield: Serves 4.

c2011 the Grand Forks Herald (Grand Forks, N.D.)

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