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Creamy Squash Soup With Shredded Apples

HEALTHY EATING

Who says creamy soup has to be unhealthy? This recipe uses the bounty of fall without lots of calories from too much fat or added sugar. It can be prepped in 10 minutes, with just 20 minutes of cooking time.

Ingredients

* 2 boxes (16 oz each) frozen pureed winter (butternut) squash

* 2 medium apples (try Golden Delicious or Gala)

* 1 tablespoon olive oil

* ½ teaspoon pumpkin pie spice

* 2 cans (12 oz each) fat-free evaporated milk

* ¼ teaspoon salt

* ⅛ teaspoon ground black pepper

Directions

1. Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5-10 minutes, until mostly thawed.

2. Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ¼ cup.

3. Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup of the apples. Cook and stir until apples soften, about 5 minutes.

4. Stir in thawed squash and pumpkin pie spice.

5. Add the evaporated milk about ½ cup at a time, stirring after each addition.

6. Season with salt and pepper.

7. Cook and stir over medium heat just until soup is about to boil.

8. Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice or a few pumpkin seeds, if desired.

Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high for 5-10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.

Nutrition Facts: 4 servings. Calories 334; Total fat 4 g; Saturated fat 1 g; Sodium 370 mg; Total fiber 5 g; Protein 18 g; Carbohydrates 62 g

Source: National Heart, Lung, and Blood Institute

© American Institute for Preventive Medicine

January 23, 2026
Cranberries A Healthy Holiday Dish

HEALTHY EATING

Cranberries are a popular pairing with a juicy Thanksgiving turkey. Like other fruits, they’re nutritious and low in calories. They contain antioxidants, which can help fight disease. They’re also a good source of fiber. Here’s how to enjoy them at your holiday:

1. Go for fresh berries. Many cranberry dishes contain loads of added sugar. Canned cranberry sauces and jellies may also have added sugar. Save your extra calories for dessert and skip the sugar-laden jellies and sauces.

2. Mix fresh cranberries together with apples and pears to offset their tartness.

3. If they’re too tart for you, use them in savory dishes. Try making a salsa with cranberries instead of tomatoes. Or toss them on a salad with a savory dressing like balsamic vinegar.

Source: United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Cracking The Benefits Of Eggs

HEALTHY EATING

Very low sugar

For people who need to watch their sugar or carbohydrate intake, eggs can be a good option. A large egg contains less than a fifth of a gram of natural sugar.

Protein

A large egg contains about 6 grams of high-quality protein. Protein can help you feel fuller, longer. This is because it’s slower to digest than carbohydrates.

Protein is the building block for many important functions in the body. It helps build new skin, bones, muscles and blood.

Protein may also help you keep your energy levels up throughout the day.

Healthy fats

Eggs contain omega-3 fats. These fats help with brain function. Experts think omega-3 fats may also help improve heart health.

Eggs are low in saturated fat. Saturated fat is the type of fat linked to heart disease and other health problems. Most of the fat in eggs is found in the yolk.

Vitamins and minerals

Eggs contain a number of vitamins, including:

* Vitamin A, which is important for eye health

* Vitamin B12, which helps make red blood cells

* Folate, which can help prevent certain birth defects in pregnant women and is needed to make DNA in the body

* Vitamin D, which is important for bone health and immune system function

Eggs also contain minerals that the body needs, such as iron, selenium and iodine.

Enjoy eggs safely

Eggs should be cooked thoroughly before eating. Raw or undercooked eggs can have dangerous bacteria like salmonella. This can make a person very sick. But, cooking eggs until the yolks are firm helps avoid this risk. Eggs should also be kept in the refrigerator. Don’t use any eggs that are past the expiration date.

If you have any health conditions, ask your doctor before making changes to your diet.

Sources: Academy of Nutrition and Dietetics, National Institutes of Health, United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Covid-19, Cold, Flu, Or Allergy?

SELF-CARE CORNER

Know the difference

You’re feeling pretty lousy. You’ve got sniffles, sneezing, and a sore throat. Is it COVID-19, a cold, flu, or allergies? It can be hard to tell them apart because they share so many symptoms. But understanding the differences will help you choose the best treatment.

© American Institute for Preventive Medicine

January 23, 2026
Corn On The Cob: A Summertime Staple

HEALTHY EATING

Corn on the cob is a favorite food at summer barbecues and outings. Its popular flavor makes it a treat – but it has plenty of health benefits too.

Basics of corn

Corn isn’t a vegetable. It’s actually a type of grain. Whole grain corn contains vitamins and heathy plant compounds.

Some of corn’s nutrients include:

* Soluble and insoluble fiber, which helps with digestion and preventing constipation

* B vitamins, including vitamin B5, folate, B6, and niacin, which help with energy and many body processes

* Potassium, which is important for heart health

* Antioxidants, including zeaxanthin and lutein, which may be linked to eye health

Making corn the healthy way

Corn is versatile and can be cooked in several different ways. Many people simply remove the husk and boil it until tender. But you can also grill it, bake it and microwave it.

If you can’t find fresh corn on the cob, frozen corn (on the cob or removed) is a healthy option. Look for brands that do not add salt, sugar or other ingredients. Frozen corn is usually microwaved or steamed.

If you use butter or margarine, measure it so you know how much you’re using. Start with 1/2 teaspoon and see if you can cover the entire ear of corn with that small amount. Try a salt-free seasoning blend or black pepper for a flavor kick without sodium.

What about corn chips?

If corn is healthy, then are foods with corn in them a healthy choice? Not necessarily.

Corn is used in many processed foods like chips and crackers. These products won’t have the same health benefits as real corn on the cob.

Many processed foods contain added salt, sugar and unhealthy fats. They may also remove many of corn’s natural nutrients. Some research shows that eating a lot of highly processed foods can lead to obesity and health problems.

Sources: American Heart Association, United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Cool That Heartburn

SELF-CARE CORNER

Do you get a burning feeling in your chest after eating or at night? Does it get worse if you lie down or bend over?

Many people have heartburn once in a while.

Don’t ignore frequent heartburn

When heartburn keeps happening, it could hurt your health. Frequent heartburn that lasts longer than two weeks is called gastroesophageal reflux disease (GERD). This condition can damage your throat or even cause breathing problems.

See a doctor about frequent heartburn so you can get treatment.

If you get occasional heartburn, there are several ways you can reduce it or avoid it:

* Stay upright after eating. Don’t lie down after a meal. This can cause the acid and food to come up and into your esophagus.

* Avoid activities that use the tummy muscles right after eating. This includes activities like hard exercise or lifting heavy objects.

* Eat smaller meals. Eat your food slowly and stop before you feel overly full.

* Avoid heartburn triggers. This includes caffeine, chocolate, fatty foods, fried foods and spicy foods.

* Work toward a healthy weight if you are overweight.

* Ask your doctor about using an antacid for occasional heartburn.

Heartburn drug recall

Recently, the Food and Drug Administration (FDA) found that an acid reflux (GERD) medicine contained a “probable human carcinogen” at low levels. This means that these medicines contain something that could potentially cause cancer.

The drug, known as ranitidine or Zantac, is an H2-blocker. It works by reducing the amount of acid in the stomach. After FDA’s announcement, some drug companies recalled their ranitidine products. Some pharmacies also pulled the medicine off their shelves.

If you are taking ranitidine or Zantac, talk to your doctor. There are other FDA-approved medicines that could work for you. Your doctor can help you choose the best treatment.

FDA continues to evaluate the safety of ranitidine and will provide more information as it becomes available.

Source: Food and Drug Administration

© American Institute for Preventive Medicine

January 23, 2026
Conquer Job Stress

SUCCESS OVER STRESS

Burnout: When stress goes too far

When stress goes on for too long, a person may feel “burned out.” This usually means they become exhausted and unable to do their job well anymore. They may also become negative or feel angry toward others at work.

Burnout can seriously affect your health. It can lead to depression and possibly other problems, like heart disease and stroke.

Stop the cycle

It’s not too late to manage your work stress. Even if you feel your stress is high, there are ways to make things better. Here’s how:

*Take breaks – even short ones.Just 10 minutes of downtime during the day can make a big difference in your stress levels. Don’t work through lunch and break times.

*Practice the art of waiting and walking away.If you feel angry or stressed about something, don’t respond right away. Say something like, “let me think about that and get back to you.” Avoid sending angry emails when you feel stressed.

*Go easy on yourself.Are you expecting perfection from yourself? No one is perfect. Learn from mistakes and move on.

*Discuss your concerns.If you’re having trouble with something at work, talk to your supervisor about solutions. Don’t keep it bottled inside and assume it will work itself out.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Compression Socks: A Fitness Friend?

BE FIT

Some athletes use compression socks during their exercise or sports activities. They look like tights, knee-high socks or sleeves that go over the calves.

Compression socks are not new. They have been used for years to help with leg pain, swelling, blood clots and varicose veins. They work by gently squeezing the legs to help move blood upward.

But do they help with exercise performance?

Lack of evidence for exercise performance

While compression socks aren’t usually harmful, they’re not proven to be helpful for exercise. Studies have not found that compression socks help a person’s athletic ability.

Still, there may be some benefit to using them if your doctor says it’s okay. Some evidence suggests that compression socks may help slightly with exercise recovery. A review of several small studies found that for some people, compression socks could help with muscle soreness. But, because these results haven’t been proven in large studies, it’s too early to say whether they will work for most people.

Some people enjoy the feeling of pressure on the legs. They may feel that it helps them exercise longer. If that’s the case, compression socks can be a good way to help you stay active.

Using compression socks

If you’re interested in compression socks, ask your doctor about them. They can help with:

* Legs that feel achy or heavy

* Swelling in the feet or legs from standing or sitting for long hours

* Pain from varicose veins

* Preventing blood clots, especially after surgery or for people who can’t move around easily. This could be after an injury or for people who have an illness that requires them to be in bed for long periods.

Some compression socks are tighter than others. Your doctor can give you a prescription for them, or you may purchase them online. Ask your doctor how long you should wear them, and what to do if you find the socks uncomfortable.

Sources: British Journal of Sports Medicine, Journal of Sports Science and Medicine, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Colorectal Cancer: Don’t Wait For Signs

MEDICAL NEWS

Colorectal cancer is cancer in the colon or rectum. And, it kills thousands of people each year. But getting screened can prevent many of these deaths. Plus, screening can catch colon cancer in the early stages when it’s easier to treat.

Many people don’t have any signs or symptoms of colon cancer at first. If you wait until you have symptoms, the cancer may be more advanced.

Polyps and the cancer link

Polyps are clumps of cells that form on the lining of the colon or rectum. Having polyps does not mean you will get colorectal cancer. Some polyps are harmless, while others can turn into cancer.

Polyps usually don’t hurt. People don’t know they have them until they have a colon cancer test.

Screening matters

Colorectal cancer may not have any signs, especially at first. That’s why many people should get screened for colorectal cancer even if they don’t have any symptoms.

Ask your doctor about colorectal screening. Your doctor can talk with you about whether you need a test and which test to get. This depends on many factors, such as:

* Your age

* Family history of colorectal cancer

* Any risk factors you have, such as Crohn’s disease or ulcerative colitis

* Lifestyle risk factors, like smoking or being overweight

There are several different screening tests for colorectal cancer. Some tests will check for blood or other signs of colon cancer in the stool.

Other tests use special tools to see directly inside the colon and rectum. During these tests, a doctor uses a thin, lighted tube and a special camera. The test may be:

* A colonoscopy, which looks inside the entire colon and rectum

* A flexible sigmoidoscopy, which looks inside the rectum and lower part of the colon

During a colonoscopy or sigmoidoscopy, the doctor gives you medicine to help keep you comfortable. In most cases, you will go home after the test, but will need someone to drive you.

If you see any changes with your stool, talk to your doctor.

Sources: American Cancer Society, Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
Collecting Unclaimed Funds

FINANCIAL HEALTH

Could you have money waiting for you? Learn about unclaimed money or property from bank accounts, tax refunds, insurance policies or wages and pensions.

You can find your unclaimed money for free. Here’s how:

* Search in every state where you have lived. Look up each state’s unclaimed property office. You can also try contacting the state treasurer’s office.

* Search the FDIC database. If your bank or credit union closed, you could have unclaimed deposits. You can also check out the National Credit Union Administration (NCUA) atwww.ncua.gov/support-services.

* Current or former VA life insurance holders can check for unclaimed life insurance funds. Go toinsurance.va.gov/UnclaimedFunds.

* Look for tax refunds from an FHA-insured mortgage. If you earned income but your wages were below the tax filing requirement, you might have a refund waiting. Go toirs.gov/refunds to check. If you bought mortgage insurance from the Federal Housing Administration (FHA), you might have a refund. Go toentp.hud.gov/dsrs/refunds.

* Do you have unclaimed back wages or pension money from a past employer? Go to the Workers Owed Wages (WOW) website atwebapps.dol.gov/wow. You can also check the Pension Benefit Guaranty Corporation atpbgc.gov.

Notice that these websites include “gov.” They don’t have a “com” or “org.” The “gov” means it’s an official U.S. Government website. You should never have to pay any money to find or claim your unclaimed money. It’s FREE. Watch out for scammers and people who want to charge you for this service.

Source: usa.gov

© American Institute for Preventive Medicine

January 23, 2026