October 2026

Nutrition

NEWSLETTER

Inside:

Brought to you by:

• Recipe: Fall Chicken Sheet Pan Dinner
• Recipe: Fall Apple Salad
• Cozy Season: Soup & Cook Once, Serve Twice
• Quiz: Hidden Sugar
• A Common Sweetener Could Stall Your Metabolism
• Handout: Free Yourself From Fructose
• Protect Your Liver
• Ultra-Processed Foods May Zap Attention
• Handout: Protect Your Attention

PHOTO

sheet pan chicken with butternut squash & greens

Fall Chicken Sheet Pan Dinner

Ingredients:

Directions:

• 6 boneless, skinless chicken thighs
• 3 cups frozen cubed butternut squash
• 4 tablespoons tomato paste
• 1 tablespoon maple syrup
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 pinch Korean pepper (gochugaru)
• 1/2 teaspoon crushed garlic
• 3 cups lima beans, steamed
• 3 cups arugula
• 1 cup chopped red cabbage
• 1 lemon or lime

1. Preheat the oven to 375 degrees F.
2. Cover a sheet pan with foil.
3. Arrange the chicken thighs and butternut squash cubes on the pan.
4. Stir together the tomato paste, garlic, olive oil, maple syrup, and seasonings. Pour over the chicken and squash.
5. Bake for 40 minutes, or until the chicken is cooked through.
6. While it bakes, chop the cabbage. Steam the lima beans in the microwave, covered, during the last 5 minutes.
7. Top the pan with the steamed lima beans, arugula, chopped cabbage, and a squeeze of lime or lemon juice.

Chef's Tips: A whole sheet-pan meal: protein, a starchy vegetable, beans, and greens all on one pan. Serves about 6.

Serves 6. Nutrition facts: [to be added]

Serves 6. Each serving: 491 calories, 12g fat, 2g saturated fat, 161mg cholesterol, 297mg sodium, 53g carbohydrates, 14g fiber, 39g net carbs, 13g sugar, 47g protein.

PHOTO

apple, arugula & red cabbage salad with walnuts

Fall Apple Salad

Ingredients:

Directions:

• 2 apples, cored and diced, peel on
• 1 tablespoon olive oil
• 1 teaspoon minced garlic
• Black pepper to taste
• 2 tablespoons rice vinegar or apple cider vinegar
• 4 cups arugula
• 2 cups shredded red cabbage
• 2 tablespoons toasted walnut pieces

1. Toss all ingredients together in a large bowl.
2. Serve immediately, or hold in the refrigerator up to one day.

Chef's Tips: A crisp, colorful fall salad. Leaving the peel on the apples adds fiber and color. Great alongside the sheet pan dinner.

Nutrition facts: [to be added]

Serves 4. Each serving: 132 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 19mg sodium, 18g carbohydrates, 4g fiber, 14g net carbs, 12g sugar, 2g protein.

The season practically begs for a simmering pot. Here is how to make the most of it.

October Cook’s Notes: Cozy Season, Soup, Cook Once, Serve Twice & Stay Safe

Cooler weather is an invitation to slow down and cook. The fall harvest is full of hearty, affordable produce, and a big pot of soup is one of the easiest ways to turn it into meals that carry you through a busy week.

What's In Season

• Apples and pears
• Winter squash: butternut, acorn, spaghetti
• Pumpkins and sweet potatoes
• Brussels sprouts, cauliflower, cabbage
• Kale and hardy greens (sweeter after frost)
• Beets, carrots, onions, garlic, mushrooms
• Cranberries, later in the month

Why Soup Is a Smart Move

Soup packs in vegetables and beans, stretches a little meat across many servings, and adds fluid on cool, dry days. It is budget friendly, forgiving to make, and it freezes beautifully. Build it on onion, garlic, and broth, then add seasonal vegetables, a can of beans for fiber and protein, and greens at the end.

Cook Once, Serve Twice

• Roast a big tray of vegetables: a side one night, then soup the next.
• Cook a pot of beans or lentils: chili first, then salad and bowl toppers.
• Roast a whole chicken: dinner, then simmer the bones into soup.
• Make a double batch: refrigerate half, freeze half in single servings.

Keep It Safe at Home

• Refrigerate leftovers within 2 hours (1 hour on a hot day).
• Cool big pots faster in shallow containers.
• Keep the fridge at 40 degrees F or below.
• Use leftovers in 3 to 4 days, or freeze.
• Reheat to 165 degrees F; boil soups.
• Thaw in the fridge, not on the counter.
• Wash hands, produce, and surfaces.

The bottom line: lean into the season, let a pot of soup do the heavy lifting, and cook once so you can eat well twice.

Test your added sugar know-how. Circle your answers, then check the key.

Quiz: How Much Do You Know About Sugar?

1. The number one source of added sugar in the American diet is:

a) Bread b) Sugary drinks c) Fruit d) Cheese

2. One teaspoon of sugar equals about how many grams?

a) 2 g b) 4 g c) 10 g d) 15 g

3. The daily added sugar limit for women and kids is about:

a) 6 teaspoons b) 12 teaspoons c) 20 teaspoons d) No limit

4. “High-fructose corn syrup” is a type of:

a) Fiber b) Added sugar c) Protein d) Healthy fat

5. Which label line shows sugar that was added?

a) Total Carbohydrate b) Total Sugars c) Added Sugars d) Protein

6. Which usually has the most added sugar?

a) Water b) Plain milk c) A large coffee frappe d) Unsweetened tea

7. “Fruit on the bottom” yogurt is often closer to:

a) Plain yogurt b) Yogurt with jelly c) Cottage cheese d) Milk

8. Natural sugar in whole fruit comes packaged with:

a) Fiber and nutrients b) Added syrup c) Sodium d) Nothing

9. A better swap for fruit punch is:

a) Soda b) Whole fruit plus water c) Sports drink d) Sweet tea

10. To spot added sugar fast, you should:

a) Trust the front label b) Read the ingredients and Added Sugars line �c) Check the calories d) Guess

Answer Key

1-b · 2-b · 3-a · 4-b · 5-c · 6-c · 7-b · �8-a · 9-b · 10-b

Sugar may be harming more than your waistline

A Common Sweetener Could Stall Your Metabolism

Most of us know the link between sweeteners like sugar and weight gain. But recent research suggests that fructose, the sugar in high-fructose corn syrup, may be harming more than our waistlines. Scientists believe fructose may encourage fat storage and metabolic disease such as diabetes and heart disease. New data suggest fructose acts differently in the body than glucose, affecting normal energy balance by promoting processes tied to cardiovascular disease, insulin resistance, and obesity. The report was published in Nature Metabolism.

The Study

Researchers reviewed evidence on commonly used sweeteners, including sucrose (table sugar) and high-fructose corn syrup. While both provide glucose and fructose, they note that fructose acts differently inside the body and may be directly responsible for obesity and other health conditions. Richard Johnson, MD, professor at the University of Colorado Anschutz and lead author, notes, “Fructose is not just another calorie. It acts as a metabolic signal that promotes fat production and storage in ways that differ fundamentally from glucose.”

Your Metabolism on Fructose

Fructose gets broken down through metabolic actions that skip part of the body’s normal regulatory processes, according to the report. This may lead to fat production, limit cellular energy levels (ATP), and produce substances linked with metabolic dysfunction. �

These alterations over time may increase the risk of metabolic syndrome, a cluster of conditions associated with obesity, insulin resistance, and cardiovascular disease. �

According to the researchers, exposure to fructose isn’t just from food and drinks. The body can internally produce fructose from glucose, suggesting its disease-promoting role may be broader and more complex than researchers once thought.

(continued on the next page)

Lisa Andrews, MEd, RD, LD

A Common Sweetener Could Stall Your Metabolism (continued)

Why It Matters Now

This research is timely as obesity and diabetes rates continue to skyrocket around the world. Despite sugary drink consumption declining in some countries, consumption of "free sugars" is still higher than advised in several parts of the world and on the rise in others.

Fructose may once have offered a survival advantage by helping the body store energy more efficiently during periods of famine or food shortage. But in the modern world, where high-calorie foods and drinks are widely available, these physiologic processes are likely adding to chronic disease.

"This review highlights fructose as a central player in metabolic health," said Johnson. "Understanding its unique biological effects is critical for developing more effective strategies to prevent and treat metabolic disease."

Tips to Free Yourself From Fructose

• Read the ingredient list to spot fructose and high-fructose corn syrup.
• Skip sugary soda, sports drinks, and sweet tea; choose water, unsweetened tea, or seltzer.
• Eat whole fruit instead of juice, which lacks fiber.
• Avoid candy and snacks with high-fructose corn syrup.
• Flavor tea with lemon or a small drizzle of honey.

• Add fresh fruit to plain yogurt instead of “fruit on the bottom.”
• Limit commercial baked goods like cakes and pies.
• Cut back on BBQ sauce, ketchup, and other sweetened condiments.
• Make your own dressing with olive oil, balsamic vinegar, and Dijon.
• Choose fresh or frozen fruit over dried fruit, which is more concentrated.

Reference: Johnson RJ, Lanaspa MA, Tolan DR, et al. Fructose: metabolic signal and modern hazard. Nature Metabolism, 2026. DOI: 10.1038/s42255-026-01506-y.

Lisa Andrews, MEd, RD, LD

High fructose corn syrup is found in sweetened drinks, frozen desserts, baked goods, sauces, and many sweetened foods.

Share With Your Clients

Free Yourself From Fructose

The big idea: Fructose, the sugar in high-fructose corn syrup and table sugar, acts differently than glucose. It can signal the body to make and store fat, which over time is tied to insulin resistance, obesity, and heart disease. Cutting added fructose is a smart move for your metabolism. Fructose is found in many processed foods like ice cream, baked goods, and drinks.

Why It Matters

Fructose skips part of your body's normal energy checks, which can drive fat production and metabolic stress. Most of the fructose we get is added to processed foods and drinks, so small swaps add up fast.

Easy Ways to Cut Added Fructose

• Read labels for fructose and high-fructose corn syrup.
• Choose water, unsweetened tea, or seltzer over sugary drinks.
• Eat whole fruit instead of juice.
• Pick fresh or frozen fruit over dried.
• Add fresh fruit to plain yogurt.

• Flavor tea with lemon or a little honey.
• Go easy on candy and HFCS snacks.
• Limit cakes, pies, and sweet baked goods.
• Cut back on ketchup and BBQ sauce.
• Make dressing with olive oil, vinegar, and Dijon.

Source: Nature Metabolism, 2026. Content by Lisa Andrews, MEd, RD, LD

Share With Your Clients

Protect Your Liver

You do not have to be a daily drinker to put your liver at risk. A large US study found that people with metabolic dysfunction-associated steatosis liver disease (MASLD) who drink heavily even once a month have about three times the risk of advanced liver scarring. How you drink matters, not just how much.

Why It Matters

MASLD affects roughly one in three adults and is tied to extra weight, diabetes, high blood pressure, and high cholesterol. Drinking a lot in one sitting can overwhelm the liver and drive inflammation and scarring, especially when these conditions are present.

Ways to Protect Your Liver

• If you drink, keep it moderate; avoid heavy sessions.
• Enjoy coffee; go easy on sugar and cream.
• Cut sugar-sweetened drinks and HFCS foods.
• Reach a healthy weight.
• Trim fried foods and processed red meat.

• Eat more fiber: beans, lentils, whole grains.
• Move regularly.
• Try green tea.
• Do not mix Tylenol with alcohol.
• Ask before using “liver detox” supplements.

Source: Clinical Gastroenterology and Hepatology, 2026. Content by Lisa Andrews, MEd, RD, LD

Even small daily doses may affect your focus

Ultra-Processed Foods May Zap Attention

Ultra-processed foods (UPFs) like chips and soda are not just bad for your waistline and heart. New research suggests that even small daily doses may affect your attention span and raise the risk of cognitive decline and dementia. In a study of over 2,100 adults, eating more UPFs was linked with slower mental processing and less attention, even in people with otherwise nutritious diets.

The Study

Significant decreases in attention and mental processing speed were noted in the study from even small increases in UPF intake.

According to lead author Dr. Barbara Cardoso, from Monash University's Department of Nutrition, Dietetics and Food and the Victorian Heart Institute, the data add to growing evidence linking highly processed foods to poorer brain health.

Cardoso notes, "To put our findings in perspective, a 10 percent increase in UPFs is roughly equivalent to adding a standard packet of chips to your daily diet”.

"For every 10 percent increase in ultra-processed food a person consumed, we saw a distinct and measurable drop in a person's ability to focus.

"In clinical terms, this translated to consistently lower scores on standardized cognitive tests measuring visual attention and processing speed."

Subjects in the study consumed about 41 percent of their daily calories from ultra-processed foods, close to the Australian national average of 42 percent. ‍

Why Processed Foods Hurt Your Head

Soft drinks, packaged snacks, and ready-to-eat meals undergo heavy industrial processing, whereas minimally processed foods, such as fruits, vegetables, and most fresh meat, do not.

One of the most interesting findings from the study was the negative impact on attention, despite a person’s overall diet quality. In subjects whose diets were overall healthy (i.e. Mediterranean diet). Poorer focus was nearly matched with that of those with higher UPF intake. The researchers believe this suggests the level of processing itself may make a difference.

"Food ultra-processing often destroys the natural structure of food and introduces potentially harmful substances like artificial additives or processing chemicals," Dr. Cardoso said.

"These additives suggest the link between diet and cognitive function extends beyond just missing out on foods known as healthy, pointing to mechanisms linked to the degree of food processing itself."

(continued on the next page)

Lisa Andrews, MEd, RD, LD

Ultra-Processed Foods May Zap Attention (continued)

The Takeaway

The study also indicated that higher intake of UPFs was linked with an increase in other known risks for dementia, including obesity and high blood pressure. These should be managed to support long-term brain health.

Although the study didn’t find a direct link between UPFs and memory loss, the researchers believe that attention is a critical cognitive function. Attention plays a fundamental role in learning, solving problems, and other mental tasks.

A decrease in focus may indicate an early warning sign of other cognitive changes. Attention is vital in many aspects of thinking.

Tips to Cut UPFs and Protect Your Focus

• Plan meals and make a shopping list.
• Build meals from whole foods: vegetables, fruit, beans, whole grains, eggs, fish, yogurt, nuts.
• Read ingredient lists; long lists with additives signal a UPF.
• Keep frozen and canned whole foods on hand (rinsed, low-sodium beans).
• Cook and eat more meals at home.

• Swap sugary cereal for oatmeal or yogurt with fruit.
• Snack on fruit, nuts, popcorn, cheese, or hummus and veggies.
• Drink water, seltzer, or unsweetened tea and coffee.
• Choose fresh poultry, fish, or beans over deli meats and hot dogs.
• Make gradual swaps, one ultra-processed item at a time.

Reference: Cardoso BR, et al. Ultra-processed food intake, cognitive function, and dementia risk. Alzheimer's & Dementia: DADM, 2026. DOI: 10.1002/dad2.70335.

Lisa Andrews, MEd, RD, LD

Share With Your Clients

Protect Your Attention

Ultra-processed foods may affect more than your waistline. A study of over 2,100 adults found that eating more UPFs was linked to slower processing and weaker attention, even in people who otherwise ate well. For every 10 percent increase in UPFs, about one packet of chips a day, researchers saw a measurable drop in focus.

Why It Matters

The level of processing itself, not just missing out on healthy foods, may be part of the problem. Attention is central to learning, problem solving, and memory, so protecting it helps protect your brain.

Ways to Cut Back on UPFs

• Plan meals and make a list.
• Build meals from whole foods.
• Read ingredient lists for additives.
• Keep frozen and canned whole foods handy.
• Cook and eat more at home.

• Swap sugary cereal for oatmeal or yogurt with fruit.
• Snack on fruit, nuts, popcorn, or hummus.
• Drink water and unsweetened tea or coffee.
• Choose fresh proteins over deli meats.
• Make gradual swaps, one item at a time.

Source: Alzheimer's & Dementia: DADM, 2026. Content by Lisa Andrews, MEd, RD, LD

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