HealthWorks F AL L 2026
AN MS PATIENT’S SCUBA STORY
DIVING BEYOND LIMITS CATCHING YOUR BREATH
HOW TO MANAGE ASTHMA FALL INTO FLAVOR
TASTY SEASONAL RECIPES
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Montefiore Nyack Hospital Updates FROM THE PRESIDENT Dear Readers, There’s something special about the arrival of fall—the air turns crisp, the leaves burst into color, and familiar seasonal traditions return. It’s a time that naturally invites us to slow down, reset, and embrace change. That same sense of renewal is at the heart of this issue of HealthWorks. Since our last edition, we’ve introduced our new tagline, Your Health, Our Mission—a simple but powerful reflection of our commitment to putting patients first. We’ve also reached an exciting milestone: 90% of our patient rooms are now private, helping us provide a more comfortable, personal experience for everyone in our care. You’ll see this commitment come to life throughout this issue. On page 4, breast surgeon Dr. Adriana Suarez-Ligon and nurse practitioner and menopause specialist Ellen Brunetti take a closer look at the connection between breast cancer and menopause. They also share practical guidance on risk factors and early detection. In addition, we feature helpful insights from pulmonologist Dr. Liam Gross on managing asthma. Erika C. Alvarez Avalos, nutrition manager, and Lori-Ann Williams, director of Food & Nutrition Services, offer tips on how to enjoy the flavors of fall while staying on track with your health. And you will meet Adriana Brangi, a patient of The Madlyn Borelli Multiple Sclerosis Center and passionate scuba diver, whose story offers a powerful reminder that MS does not define what is possible. As you explore this issue, I hope you find inspiration and practical takeaways to support your health and well-being—not just this season, but year-round. Thank you, as always, for trusting us with your care. It is truly our privilege to serve you and your family.
Mark E. Geller, MD, FACR President & CEO Montefiore Nyack Hospital
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MONTEFIORE NYACK HOSPITAL EARNS AN ‘A’ SAFETY RATING FROM LEAPFROG Montefiore Nyack Hospital earned an “A” Hospital Safety Grade from The Leapfrog Group, an independent national nonprofit watchdog focused on patient safety. Leapfrog assigns an “A,” “B,” “C,” “D,” or “F” grade to general hospitals across the country using evidence-based measures of patient safety focused exclusively on errors, accidents, injuries, and infections. “Patient safety is paramount in our culture at Montefiore Nyack Hospital,” says Mark Geller, MD, FACR, president and chief executive officer of Montefiore Nyack Hospital. “This national honor is a testament to the dedication of our incredible team, who follow the most stringent safety measures to ensure that our patients’ healthcare experience remains our top priority.” Leapfrog’s Hospital Safety Grade stands as the only hospital ratings program focused solely on preventable medical errors, infections, and injuries that kill more than 500 patients a day in the United States. This program is peer-reviewed, fully transparent, and free to the public. Grades are updated twice annually, in the fall and spring.
EDITORIAL STAFF Lauren Malone, AVP, PR and Marketing Briana Tolve, Director of Marketing Angelique Morelli, Communications Manager Jasmine Gonzalez, Assistant Marketing Manager
linkedin.com/MontefioreNyackHospital
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fall
2026
IN THIS ISSUE
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10
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Trusted experts discuss what women need to know about the connection.
Know how to identify the triggers and warning signs of asthma.
Get a taste of the season with delicious recipes that also have health benefits.
BREAST CANCER AND MENOPAUSE
WAITING TO INHALE
8
12
A multiple sclerosis patient discovers an unlikely hobby that builds strength and hope.
Montefiore Nyack Hospital launches a new tagline emphasizing our commitment to patient-centered care.
FINDING A NEW WAY TO SWIM
FALL INTO FLAVOR
YOUR HEALTH, OUR MISSION
MONTEFIORE NYACK HOSPITAL HOME CARE RECOGNIZED BY U.S. NEWS & WORLD REPORT We’re pleased to announce that Montefiore Nyack Hospital Home Care has been named a Best Home Health agency for 2026 by U.S. News & World Report. This is the media company’s first-ever evaluation of home health providers, in which it considered more than 12,000 agencies. Just 17% of the agencies rated were awarded the Best Home Health designation. Montefiore Nyack Hospital Home Care earned the “High Performing” designation—the highest level of recognition—for exceeding expectations in care quality and patient experience based on U.S. News & World Report’s methodology. “To be included among the first class of home health providers to receive this honor is amazing,” says Colleen Nunes, home care administrator at Montefiore Nyack Hospital. “This recognition is a testament to the professionalism, expertise, and patient-centered-care mindset that our entire team upholds every day.”
M O N T E F I O R E N YA C K . O R G
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BREAST CANCER AND
Menopause
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TRUSTED EXPERTS DISCUSS WHAT WOMEN NEED TO KNOW ABOUT THE CONNECTION.
A
breast cancer diagnosis is scary, but it doesn’t have to be a death sentence. According to the American Cancer Society, since 1989, advances in treatment and earlier detection have dropped the breast cancer mortality rate by 44%. Despite this hopeful statistic, the disease continues to affect thousands of women each year. Women between the ages of 50 and 69 account for more than half of breast cancer diagnoses, while those age 70 and older represent about one-third of cases. Given that many diagnoses occur during or after the menopausal transition, there is a question many women have begun to ask: Does menopause itself play a role in breast cancer risk? Adriana Suarez-Ligon, MD, FACS, director of the Breast Center at Montefiore Nyack Hospital, and Ellen Brunetti, FNP-C, a family nurse practitioner and menopause specialist at Highland Medical, Clarkstown Medical Associates, offer insight into the relationship between menopause and breast cancer, as well as the latest approaches to prevention, screening, and treatment.
KNOW YOUR RISK FACTORS
Breast cancer is a disease that occurs when normal breast cells begin to grow abnormally and uncontrollably. Most breast cancers
arise from the ductal cells of the breast (the portion that carries milk to the nipple), but they can also originate from the lobular portions of the breast (the glands that produce the milk). While most women who develop breast cancer have no known risk factors, approximately 30% of cases can be attributed to some potentially correctable lifestyle habits. “Modifiable risk factors include alcohol consumption, obesity, especially in the postmenopausal period, and physical inactivity,” Dr. SuarezLigon says. The strongest risk factors are age; a personal or family history of breast cancer or a personal history of ductal carcinoma in situ (DCIS); high-dose radiation to the chest; or inherited genetic variations such as the breast cancer genes commonly known as BRCA1 and BRCA2. Dr. Suarez-Ligon also warns that there are many myths about what causes breast cancer that are not associated with the disease at all. These include underwire bras, deodorant, breast injury or trauma, and most notably, mammograms. “The myth about mammograms, unfortunately, causes a lot of women to delay screening,” she says.
AGE AND HORMONES
ADRIANA SUAREZ-LIGON, MD, FACS
ELLEN BRUNETTI, FNP-C
There has been an increase in conversation about women’s health, particularly menopause and its connection to breast cancer. Brunetti can’t emphasize enough that menopause doesn’t cause breast cancer, yet the two are closely linked because breast
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cancer risk naturally increases with age, which is when menopause occurs. The data supports this: The median age for a diagnosis of breast cancer is 62 years old, and most cases are diagnosed between the ages of 50 and 80. Dr. Suarez-Ligon also notes the hormonal connection to breast cancer. She explains that the later a woman starts
menopause, the longer she has had exposure to natural estrogen, which slightly increases her risk. “After menopause, the ovaries don’t make estrogen; however, the peripheral fatty tissue of your body still can,” she says. “This is potentially why weight gain, especially after menopause, can contribute to your risk of developing breast cancer.”
On the flip side, Brunetti shares that chemotherapy treatments can cause menopause or trigger menopause symptoms. “Some chemotherapy can affect the ovaries and reduce estrogen production,” she says. “When estrogen levels decrease, a woman can experience all of the menopause symptoms. For hormone receptor-positive breast
BREAST CANCER BY THE NUMBERS
The median age for a breast cancer diagnosis
44 The drop in the breast cancer mortality rate since 1989, due to advances in treatment and earlier detection
99%
The five-year relative survival rate for breast cancers that are low grade and diagnosed at a localized stage
30% Approximate percentage of breast cancer cases that can be attributed to some potentially correctable lifestyle habits
The age at which women with an average lifetime risk of breast cancer should begin getting screening mammograms
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cancer, treatments like tamoxifen are designed to lower estrogen activity in the body to reduce the risk of cancer recurrence.”
TAILORED TREATMENT
There is no one-size-fits-all approach to breast cancer treatment. Tumor characteristics play a critical role in determining the most appropriate treatment plan. Some breast cancers benefit from chemotherapy, targeted therapy, or immunotherapy before surgery, while others are treated with surgery first and may never require additional treatments. Surgical recommendations are also very personalized, considering factors such as tumor size, breast size, cancer location, and the patient’s goals and preferences. The Breast Center at Montefiore Nyack Hospital offers a full range of surgical options, including breast-conserving surgery (lumpectomy) with or without oncoplastic reconstruction, as well as mastectomy procedures (total, skin sparing, and nipple sparing) with or without reconstruction. “My goal is to provide personalized, evidence-based care while ensuring that each patient understands their options and feels empowered in the decision-making process,” Dr. Suarez-Ligon says.
POWER IN PREVENTION
The uptick in the breast cancer survival rate is encouraging, and the emphasis on early detection can be seen in the statistics. According to the American Cancer Society, data from 2024 shows a five-year relative survival rate of over 99% for breast cancers that are low grade and diagnosed at a localized stage, which is cancer that is confined to the breast. The survival rate drops to 87% for the regional stage, which is cancer that has spread to nearby areas such as lymph nodes, and 32% for the distant stage, when it has spread to other parts of the body,
“Whether it’s surveillance or survivorship, we provide tools to patients that support their journey with dignity, comfort, and hope.” Adriana Suarez-Ligon, MD, FACS Director of the Breast Center at Montefiore Nyack Hospital
begin screening as early as 10 years prior to the age at which their first- or second-degree relative was diagnosed,” she advises. “Early breast cancer screening should also be discussed with a breast surgeon to ensure that appropriate imaging is ordered and follow-up of imaging is complete with a plan of action.” The good news is that women hold some of the most powerful prevention tools right in their very own hands. Almost every day, Dr. Suarez-Ligon talks to her patients about breast cancer risk and risk-factor modification. “There are long-term dietary patterns and lifestyle patterns that lead to your best overall health,” she says. These lifestyle changes include stopping smoking, limiting alcohol, exercising most days of the week, and eating a diet that emphasizes fiber and minimally processed and whole plant-based foods.
A HAVEN OF HOPE
such as the bones, liver, lungs, or brain. For women with an average lifetime risk of breast cancer, Dr. Suarez-Ligon recommends beginning screening mammograms at age 40. However, patients who have a high lifetime risk of breast cancer should be evaluated by a breast surgeon for high-risk screening plans that could include additional breast imaging, such as breast MRI, medications to lower risk, and even surgical risk reduction. “Patients with a family history of breast cancer should
Dr. Suarez-Ligon acknowledges that a breast cancer diagnosis— or even the possibility of one— can create significant anxiety for patients, with endless imaging, biopsies, physician appointments, discussions, and follow-up care. That’s why it’s her priority to create a personalized experience and to remind patients of the most important part of the journey. “After treatment comes the rest of their life, and the quality of that life,” she says. “Whether it’s surveillance or survivorship, we provide tools to patients that support their journey with dignity, comfort, and hope.”
To learn more about the Breast Center, visit montefiorenyack.org/services/ breastcenter or call 845.348.8551. To learn more about our menopause services, visit highlandmedical.co/ specialties/primary-care/clarkstown-medical-associates or call 845.352.5900.
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FINDING A NEW WAY TO SWIM
Christopher Langston, MD, helped multiple sclerosis patient Adriana Brangi reclaim her life.
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A MULTIPLE SCLEROSIS PATIENT DISCOVERS AN UNLIKELY HOBBY THAT BUILDS STRENGTH AND HOPE.
I
n March 2020, as the world stood on the precipice of the COVID-19 pandemic, Adriana Brangi was facing a health crisis of her own. At 29 years old, she was diagnosed with multiple sclerosis (MS), a neurological disease that affects the central nervous system and can impact both cognitive and physical function. Nearly 1.8 million people worldwide live with MS, with women and young adults disproportionately affected. Adriana’s signs began in her early 20s. What started in 2013 as persistent tension headaches gradually progressed into more debilitating symptoms, including brain fog, memory loss, and recurring “blind spots” that lasted up to 15 minutes at a time. She also began losing her footing—a symptom that was initially misdiagnosed as posterior tibial tendon dysfunction. After receiving the life-altering diagnosis, Adriana suddenly found the future uncertain. As the world entered lockdown, the fear and isolation surrounding the pandemic only intensified those feelings. But instead of drowning in fear of the unknown, Adriana chose to meet MS by diving in—feet first.
RECLAIMING HER LIFE
After struggling to find a top doctor to treat her, Adriana’s husband discovered The Madlyn Borelli Multiple Sclerosis Center at Montefiore Nyack Hospital and Medical Director Christopher Langston, MD. Adriana recalls walking into the center and, for the first time, feeling seen, heard, and cared for. “The center and Dr. Langston supported me at one of the scariest moments of my life,” she
says. “My symptoms were getting worse fast, and I felt like the doctors I saw before this weren’t hearing me. But the team at the MS center took my questions seriously. They helped me understand what was happening in my body instead of making me feel like a burden. The MS center team didn’t just treat me; they helped me reclaim my life.”
UNDER THE SEA
With the support of the MS center team, Adriana learned to navigate the waters of the disease, rebuild her confidence, and discover her own “fins.” As a child, she was an avid fan of “The Little Mermaid” and loved to swim—she would even put red pantyhose on her head and pretend to be Ariel. After her diagnosis, she was reintroduced to swimming and fell in love with the water again. With this reinvigorated interest, her husband suggested trying scuba diving. Randy Ruiz at Abyss Scuba saw beyond Adriana’s MS and helped make her mermaid dreams a reality. “It was the first time someone looked past the diagnosis and saw me—the girl who always wanted to be a mermaid, finally getting her chance to breathe underwater,” she says. Since January 2023, Adriana has been open-water certified and has dived in the crystal waters of the Caribbean, from Curaçao to Roatán. Describing it as “the ultimate sport,” she says she
can burn between 300 and 600 calories while scuba diving. It has also changed the way she manages her MS symptoms and provides a therapeutic blend of physical relief and emotional well-being. “Scuba diving offers a weightless, low-impact environment that makes moving easier and less painful,” she says. “The buoyancy of the water reduces pressure on joints and muscles, often easing spasticity and chronic pain while allowing freer, more natural mobility for me than on land. Just as importantly, diving provides a powerful psychological lift—underwater, there is a welcome sense of calm, independence, and freedom.”
TAKING THE PLUNGE
Today, Adriana continues to see Dr. Langston and is committed to raising awareness and creating access for other MS patients interested in scuba diving. Through her brand, My MS Mermaid Life (Instagram: @mymsmermaidlife), she shows what adaptive diving looks like as well as educates, empowers, and demystifies myths about the limitations that come with living with MS. “By showing up as a diver with MS—openly, proudly, and consistently—I am helping people see that chronic illness and adventure aren’t mutually exclusive,” she says. “Life doesn’t have to end with a diagnosis; it just means finding a new way to swim.”
For more information about The Madlyn Borelli Multiple Sclerosis Center at Montefiore Nyack Hospital, visit montefiorenyack.org/services/multiple-sclerosis. Are you living with MS and interested in scuba diving? Visit Adriana’s foundation, Diving Beyond MS, by following the organization on Instagram at @diving_beyond_ms to learn more.
M O N T E F I O R E N YA C K . O R G
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WAITING TO
INHALE KNOW HOW TO IDENTIFY THE TRIGGERS AND WARNING SIGNS OF ASTHMA.
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et ready to catch your breath: According to the National Health Interview Survey, about 20 million adults and 5 million children have a diagnosis of asthma. Adult women are 1.75 times more likely to have the condition than men, but among children, boys have a higher prevalence of it than girls. NonHispanic Black and Puerto Rican populations carry a disproportionate burden of the chronic lung disease. Black individuals are three times more likely to be hospitalized with it, and Black children with it have a mortality rate eight times greater than White children. The disease also occurs more frequently in people living below the poverty line, due to various social impacts on health. Given asthma’s widespread occurrence, it’s important to be aware of triggers, symptoms, and treatment options. Liam Gross, DO, a boardcertified pulmonary and critical care physician practicing at Highland Medical, Pulmonary Medical Associates, offers lifesaving insight into the condition.
WHAT IS ASTHMA?
Asthma is a disease characterized by airway hyperresponsiveness, leading to airway inflammation and narrowing. This occurs in response to a stimulus that would provoke little to no reaction in people without asthma. Some of these triggers include allergies, food, smoke, or fumes. “If a person who has asthma comes in contact with a trigger, this can cause respiratory symptoms such as wheezing, shortness of breath, chest tightness, and cough,” Dr. Gross says. “The LIAM GROSS, DO
symptoms can resolve spontaneously over time or with treatment and can vary greatly in intensity.” Fall can have the greatest impact on asthma exacerbations, thanks to increased virus exposure in schools and contact with outdoor and indoor allergens such as ragweed pollen, mold spores, dust mites, cockroaches, and mouse allergens. “In many but not all asthmatics, the part of the immune system that is responsible for allergies is also the cause of airway hyperresponsiveness,” Dr. Gross says. “Thus, when a person inhales an allergen, it can trigger an asthmatic response.” Dr. Gross adds that there’s some evidence that people tend to become less compliant with their inhaler therapy around the fall, increasing the risk of asthma attacks at this time of year.
DON’T SLEEP ON SYMPTOMS
Sleep and asthma have important impact on each other. Dr. Gross explains that poorly controlled asthma can lead to sleep fragmentation, and poor sleep can lead to worsening asthma symptoms. He adds that asthma symptoms are typically worse at night and in the early morning. Don’t worry about having an attack while you sleep—it’s common to be awoken by one. “The best steps to prevent worsening asthma symptoms at night are to ensure that asthma is very well controlled with medications, if needed, and to avoid triggers,” he says. “Additionally, being evaluated for any other underlying condition that can trigger or exacerbate asthma, such as obstructive sleep apnea, acid reflux, and allergy, is very important.”
AVOIDING TRIGGERS
When it comes to treatment, avoid triggers and stay attuned to how your body feels. The following treatment options can make a significant difference
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in managing asthma symptoms: • Use asthma inhalers as instructed by your medical provider. • If your asthma is allergy-related, make sure to take your prescribed medication. • Maintain a healthy weight; medication may be prescribed. •B iologics, which are injectable medications, are an option if your asthma is difficult to control. • For acute exacerbations of asthma, oral
corticosteroids can be used as a last resort. • Eliminate smoking and vaping. Knowing the signs of an asthma attack can save a life. If you or someone you know is experiencing an attack and doesn’t have an inhaler, call your primary care physician or pulmonologist right away. If the symptoms are severe, go to the nearest urgent care or emergency department; if very severe, call 911.
For more information on pulmonary health, visit highlandmedical.co/pulmonology or call 845.897.8371.
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YOUR HEALTH, OUR MISSION MONTEFIORE NYACK HOSPITAL LAUNCHES A NEW TAGLINE EMPHASIZING OUR COMMITMENT TO PATIENT-CENTERED CARE.
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The stars of Montefiore Nyack Hospital’s commercial “Your Health, Our Mission” grace the red carpet at the premiere.
“Y
our health, our mission” is not just a tagline; it’s a movement. What started as a branding project blossomed into a community-building moment for the Montefiore Nyack Hospital team. The dedication and outstanding patient care the staff provides was the impetus for the new tagline. And who better to tell the story than the folks who deliver on this promise day in and day out.
PHOTOS: STUDIO ELEVEN PRODUCTIONS
A STAR IS BORN
The new campaign features 30 staff members across two dozen departments. Whether they work with patients directly or behind the scenes, they shared how their roles contribute to the health of patients. The final product includes a commercial and a social media campaign, both of which highlight the importance of each individual on the team and how, as a collective, everyone is focused on the same goal—patient health. “If I could describe this experience in one word, I would say, ‘glamorous,’” says Rupangi
Soni Rastogi, PharmD, BCPS, senior clinical pharmacy specialist, Department of Pharmacy at Montefiore Nyack Hospital. “When I arrived to film, I was blown away by the lights, cameras, and hair and makeup artists that made us all feel like celebrities.”
QUIET ON THE SET
Montefiore Nyack partnered with Grey Sky Films to bring the vision to life. Over the course of four days, the production team transformed the hospital into a studio and its staff into stars. “Authenticity is at the heart of good storytelling,” says Mark Serao, director and producer at Grey Sky Films. “What makes this project unique is that viewers are seeing and hearing from the incredible healthcare professionals who care for their family and friends in the community.”
Of course, it couldn’t air without a proper celebration. On the last day of Hospital Week, May 15, a full red-carpet premiere complete with a logo wall for photos and “paparazzi” graced the Adler Family Conference Room. The stars of the commercial made their appearance on the red carpet, and some participated in interviews about their experience with Paul Adler, Esq. SIOR, board vice chair and Montefiore Nyack Foundation board chair, who served as the emcee and red-carpet reporter. Thank you to everyone who took part in telling the story of Montefiore Nyack Hospital. You brought this campaign to life in a meaningful and memorable way.
FLASHING LIGHTS
On May 18, 2026, the commercial went live across Rockland County and the Hudson Valley.
Scan the QR code to see our stars light up the screen. M O N T E F I O R E N YA C K . O R G
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POWER FOODS
FALL INTO FLAVOR GET A TASTE OF THE SEASON WITH DELICIOUS RECIPES THAT ALSO HAVE HEALTH BENEFITS.
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ooking to eat healthier this fall? It’s the perfect time to turn over a new leaf. Montefiore Nyack Hospital’s food and nutrition experts—Erika C. Alvarez Avalos, MS, RDN, CDN, CLC, clinical nutrition manager of the Nutrition & Dietetics Department, and Lori-Ann Williams, CDM, CFPP, director of Food & Nutrition Services—share the secret ingredients to support your immune system and satisfy your sweet tooth.
SWEET SPOT
ERIKA C. ALVAREZ AVALOS, MS, RDN, CDN, CLC
According to Alvarez Avalos, healthy food choices are about moderation, not restriction. For example, she
suggests enjoying a cider doughnut as a fun carbohydrate alongside a balanced, nutritious breakfast of Greek yogurt and some fresh berries. You can substitute for sugar without compromising sweetness. Making an apple pie? Instead of using white sugar, stick to sweeter varieties of apples such as Honeycrisp or sugar substitutes like stevia or apple juice concentrate to create a delicious, healthier version. For cookies, cakes, and muffins, monk fruit sweetener acts as a 1:1 replacement for white sugar—it’s also zero calorie and doesn’t spike blood sugar. If you prefer unprocessed options, raw honey and pure maple syrup are excellent sugar substitutes, as they contain bioactive compounds, vitamins, and antioxidants. But
Fill your plate with these healthy seasonal favorites. • Apples are highly nutritious, and eating them regularly is linked to improved heart health, better weight management, reduced risk of diabetes and certain cancers, and enhanced gut health. • Brussels sprouts are packed with fiber and glucosinolates, which have been shown to have cancerpreventive properties. • Butternut squash aids digestion and weight management, supports heart and eye health, and boosts immunity. • Cinnamon regulates blood sugar and supports heart health. It’s also linked with lowering bad cholesterol and triglycerides. • Leeks are a flavorful but milder alternative to onions. They thrive in the fall and offer a protective effect against heart disease. • Nutmeg offers many therapeutic advantages, such as antiinflammatory pain reduction, improved sleep and digestion, and enhanced oral health. • Pears have a similar profile to apples but have more fiber. A medium pear has an impressive 5.5 grams of fiber, which is about 20% of the recommended daily intake. • Pecans have close to 20 vitamins and minerals and promote heart health, regulate blood sugar, and reduce inflammation. • Pumpkin and pumpkin seeds are nutritional powerhouses. Together, they promote better sleep, support prostate health, and help regulate blood sugar. • Sage is known to reduce hot flashes during menopause, support memory and cognitive function, and promote oral health by fighting cavity-causing bacteria.
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Recipes From
CHEF LORI-ANN WILLIAMS Alvarez Avalos advises using these sweeteners sparingly, as they can raise blood sugar levels.
KEEP IT COLORFUL
Fall is also the perfect time to prepare your immune system for cold season. To get an array of vitamins and nutrients, Alvarez Avalos recommends “eating the rainbow.” “Eating a variety of colorful, whole foods guarantees you get a wide spectrum of essential nutrients that help boost your immune system and fuel your body,” she says. “Certainly, one can prepare for the colder season by focusing on foods rich in vitamin C, vitamin D, zinc, and antioxidants.” Beyond gearing up your immune system for winter, many fall foods, herbs, and spices are packed with nutrients that promote longterm health benefits (see sidebar). Opting for the right foods this season is a wise choice all around.
BUTTERNUT SQUASH & APPLE SOUP
LORI-ANN WILLIAMS, CDM, CFPP Loaded with vitamin A, fiber, and antioxidants, butternut squash is great for supporting eye and heart health, boosting immunity, aiding digestion, and reducing inflammation. Pairing this traditional soup with apples gives it a natural sweetness and additional fiber. It has all the taste of the original fall favorite without the heaviness of dairy.
INGREDIENTS • 1 butternut squash, peeled and cubed • 2 apples, peeled and chopped • 1 small onion • 3 cups low-sodium vegetable broth • 1 tablespoon olive oil • 1/2 teaspoon cinnamon • Salt and pepper, to taste
DIRECTIONS Roast the squash, apples, and onion at 400°F for 25 to 30 minutes. Add to a pot with the broth and seasonings. Blend until smooth. Serve warm with pumpkin seeds or whole-grain bread.
TURKEY & SWEET POTATO STUFFED PEPPERS
This is an all-in-one way to include protein, carbohydrates, and vegetables in a meal. Ground turkey is a lean protein, meaning it has very little fat. The sweet potato and brown rice/quinoa serve as complex carbohydrates that break down into glucose slowly, resulting in satiety and a consistent source of energy. And the bell peppers and spinach are packed with vitamins to support your health. INGREDIENTS • 1 small sweet potato, diced • 1 pound lean ground turkey •G arlic, paprika, and onion powder, to taste • 1 cup spinach • 1/2 cup brown rice or quinoa •4 bell peppers
DIRECTIONS Roast the sweet potatoes until tender. Cook the turkey in a pan with seasonings. Mix the turkey, potatoes, spinach, and rice, then stuff the peppers with the mixture. Bake at 375°F for 25 minutes.
CINNAMON PEAR OVERNIGHT OATS
This naturally sweet, high-fiber treat is great for meal preparation and portion control. The oats and chia seeds provide filling fiber, protein, and omega-3 fatty acids that support heart health. INGREDIENTS • 1/2 cup rolled oats • 1/2 cup low-fat milk or almond milk • 1/2 pear, diced • 1 teaspoon chia seeds •D ash of cinnamon • Honey (optional)
DIRECTIONS Combine all the ingredients in a jar and refrigerate overnight. Top with walnuts and a drizzle of honey before serving.
For more nutrition tips, visit montefiorenyack.org/services/nutrition-counseling or call 845.348.2004 to speak to a nutritionist in the Dietary Department.
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