We make a living by what we get, but we make a life by what we give.
- Winston Churchill
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Health Perks of Giving Back
The good feelings you experience when helping others may be just as important to your health as exercise and a healthy diet. Research has shown that the old adage, "it's better to give than receive" is true after all! Giving back by donating time or money holds many wellness benefits, including the following:
1. Boosts self-confidence and self-esteem. Doing good for others results in a sense of accomplishment and personal empowerment, which stimulates the release of endorphins, linked to improved nervous and immune system functions.
2. Brings greater happiness. When you read to the elderly, walk a 5k for cancer, or even toss coins into the Salvation Army kettle, the reward center of your brain pumps out the mood-elevating neurotransmitter dopamine, creating what is known as a "helper's high." Donating time by volunteering prevents social isolation, a key risk factor in depression, and helps you develop a solid support system. And working with pets and other animals has been shown to improve mood and reduce stress and anxiety.
3. Lowers blood pressure. Recent studies published in psychology journals showed that adults who gave social support to others had lower blood pressure than people who didn't. Researchers believe the impact may be linked to the stress-reducing effects of being both active and altruistic. This type of interaction with others also helped people recover from coronary-related events.
4. Adds years to your life. Studies at UC Berkeley and University of Michigan of people over 55 found a 44% reduction in mortality over a 5-year period compared to their less-philanthropic counterparts. Even younger people benefit - one study found that high school students saw a drop in their cholesterol levels after volunteering with younger kids once a week for two months.
5. Presents new opportunities. Gaining skills, knowledge, and expertise are by-products of volunteering. Giving your time to others brings you interesting opportunities that may not come along otherwise.
Deciding how you'd like to give back is a personal choice, based on your interests and the amount of time and/or money you have to donate. Regardless of how you do it, knowing that you're making a difference in someone's life is a great feeling.
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Food Focus: Rutabaga 
Rutabagas, scientifically known as Brassica napobrassica, are also called swedes, Swedish turnips, or yellow turnips. This cruciferous root vegetable is a cross between the turnip and wild cabbage and originated in Scandinavia or Russia in the 17th century.
There are several varieties of rutabaga throughout the world, all of them carrying significant health benefits.
A single serving of rutabaga offers over 50% of the daily vitamin C requirement. This powerful antioxidant is necessary for the production of collagen, a vital component of connective tissue, and plays an important part in wound healing. It also supports neurotransmitter function and helps protect the body from free radicals, reducing cancer risk. Sulfur-containing phytochemicals called glucosinolates may help eliminate carcinogens before they can damage DNA or alter certain cell-signaling pathways.
Rutabagas are a rich source of fiber, important to colon health, digestion, and maintaining proper metabolism. Dietary fiber also helps lower blood cholesterol and control blood sugar levels. Rutabagas are high in the essential minerals potassium, necessary for fluid balance and proper muscle contraction, and zinc, which aids in the formation of proteins that play a role in immune system function and provide protection from physiological stress.
Due to the rutabaga's firm texture and mild flavor, it blends well into a variety of dishes. They are naturally sweet, so steaming or roasting releases a delicious, mildly caramelized flavor. The relatively low carbohydrate content makes them a good substitute for potatoes and a hearty addition to soups. Rutabagas are also good raw, peeled and diced or shaved, in a salad, or served with a healthy dip such as hummus.
Rutabagas should be refrigerated in a plastic bag and will stay fresh for 2-3 weeks.
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Recipe of the Month: Rutabaga and Golden Beets with Pomegranate Seeds
Prep time: 10 minutes
Cooking time: 25 minutes
Servings: 4-6
2 tablespoons extra-virgin olive oil
1 rutabaga, 1 lb., peeled and cut into wedges
2 large golden beets, 1 lb. total, peeled* and cut into wedges
2 large red beets, 1 lb. total, peeled* and cut into wedges
3/4 cup vegetable broth
1 teaspoon maple syrup
1/2 teaspoon apple cider vinegar
sea salt and freshly ground pepper
1/2 cup pomegranate seeds
1. In a skillet, warm the oil over medium-high heat. Add the rutabaga and sauté
for about 5 minutes.
2. Add the beets and sauté until all the vegetables begin to soften, about 5 minutes longer.
3. Add the broth and maple syrup, lower the heat to medium-low, and cover. Cook until the vegetables are fork-tender, about 15 minutes.
4. Using a slotted spoon, transfer the vegetables to a bowl. Add the cider vinegar, season with salt and pepper, and toss.
5. Sprinkle with pomegranate seeds and serve.
* If beets are very fresh, use unpeeled for a more rustic version. Just scrub well before cutting.
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Happiness and healthy living are contagious! Please forward this newsletter to family members, friends, or colleagues who may be inspired by it.
Happy Halloween!
Sue
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