Autumn Years Fall 2024

lifestyles and reduce these triggers for chronic inflammation. Still, it is essen tial to remember not to over exercise. Despite having several health benefits, repetitive, intense exercise is a trigger for acute inflammation, which can turn into chronic inflammation. Walking outdoors, yoga and pilates are excellent low-inten sity exercises that may help minimize or prevent chronic inflammation. Another less commonly discussed way to potentially reduce chronic inflamma tion is by limiting exposure to chemicals, toxins and pollutants. Of course, com pletely avoiding harmful toxins is not possible, but one can take steps to reduce chemical exposure and pollutants in the home. Some ways to do that include hav ing house plants, vacuuming regularly, using an air purifier, using glass storage containers or containers that claim to be free of BPA or PFAs, switching to natural cleaning products or making your own, limiting the use of perfume, lotion, make up or other personal care products with fragrance of other known-toxins, and minimizing the use of chemical-based air fresheners and candles. If all of this information seems over whelming, do not panic. Stress, after all, is a trigger for chronic inflammation. Instead of making drastic changes, focus on being more mindful in the future by choosing foods and products and making lifestyle choices that may reduce your risk of chronic inflammation and improve your quality of life. If you have concerns about triggers for chronic inflammation in your life, talk to a trusted healthcare professional about lowering your risk or improving your symptoms. In the meantime, start includ ing more whole, delicious foods into your diet via recipes like these.

Sheet-pan Honey Mustard Glazed Salmon with Roasted Vegetables Ingredients (makes 4 servings) • Cooking spray • 2 cups butternut squash, diced • 1 lb Brussels sprouts, halved & trimmed • 1 ½ tbs olive oil • ½ tsp garlic powder • ¼ tsp salt • ¼ tsp ground black pepper • 2 tbs honey Directions Preheat oven to 400 degrees. Spray rimmed baking pan with cooking spray. In large bowl, toss Brussels sprouts, squash, oil, garlic powder, salt and pepper; spread on prepared pan. Roast vegetables 15 minutes, stirring once. In small bowl, whisk honey, mustard, soy sauce and crushed red pepper. Makes about 1/3 cup. Push vegetable mixture to one side of pan; place salmon on opposite side. Brush salmon with honey mixture; roast 20 minutes or until internal temperature of salmon reaches 145 degrees and vegetables are tender. Makes about 3 cups vegetables. • 2 tbs stone ground mustard • 1 tbs less sodium soy sauce • ¼ tbs crushed red pepper • 5 oz 4 salmon filets

Hearty Italian Stuffed Peppers Ingredients (makes 4 servings) • 4 large red, green or yellow bell peppers; cut in half lengthwise and seeded • 2 tbs olive oil (amount divided in recipe steps) • 1 lb ground turkey • 1 large onion, diced (about 1 cup) • ½ tsp garlic powder • 1 jar (24 ounces) tomato sauce • 2 cups packed baby spinach (about 3 ounces) • 1 cup cooked rice • ¼ cup Italian seasoned panko bread crumbs • 1 tbs shredded Parmesan cheese Directions Heat the oven to 425 degrees. While the oven is heating, place the peppers, cut-side up, on a rimmed baking sheet. Brush the peppers with 1 tsp oil and season with salt and pepper. Bake the peppers for 15 minutes or until tender-crisp. While the peppers are baking, heat 1 tbs oil in a 12-inch skillet over medium heat. Add the turkey, onion and garlic powder and cook until the turkey is done, stirring often to separate meat. Season to taste with salt and pepper. Add sauce, the spinach and rice. Reduce the heat to medium. Cook and stir for 3 min utes or until the spinach is wilted. Spoon the turkey mixture into the pepper halves. Stir the remaining 2 tsp oil, the panko and cheese in a small bowl. Sprinkle the panko mixture over the stuffed peppers. Bake for 15 minutes or until the peppers are tender and the filling is hot.

FALL 2024 I AUTUMN YEARS 13