Fall into a Healthy Routine

Fall into a Healthy Routine

By Jacqueline Gomes, MBA, RDN

Fall is a great time to establish new routines that focus on our health and wellbeing.

October is Breast Cancer Awareness month; while no food or diet can prevent you from getting breast cancer, research has shown that eating a healthy diet and getting regular exercise can help reduce your chances for getting cancer and many other non-communicable diseases. Make sure to practice a healthy lifestyle each day.

Help Reduce Your Risk of Breast Cancer…

  • Limit your intake of saturated fats. Eat more healthy fats, like fish, nuts and olive oil
  • Fill up on fiber: Eat plenty of Fruits and vegetables; strive for more than 5 cups per day.
  • Watch your alcohol intake. A glass of red wine or beer occasionally may actually benefit your health
  • Eat foods high in omega-3 fatty acids such as fish, walnuts and flaxseed.
  • Avoid trans fats, processed meats, and charred or smoked foods.
  • Keep your body weight in a healthy range for your height and frame.
  • Exercise for at least 30 minutes, five times a week
  • If you are at or above the age of 40, be sure to have a mammogram one time per year and breast self-exam monthly. Prevention is the best medicine!

A healthy weight also significantly contributes to health status. Seek a Registered Dietitian for a nutrition screening and assessment if you are at risk. For more information on cancer prevention and to learn about raising awareness, contact the American Cancer Society.

Roasted Tomato Pasta

Tomato Salmon & Pasta

Prep: 25 minutes

Cook: 15-20 minutes

Makes: 2 Servings


  • 3 ounces DeCecco pasta, dry
  • 1 tablespoon Berio olive oil
  • 4 plum tomatoes, peeled
  • 3 large garlic cloves, chopped
  • ½ Spanish onion, chopped
  • ½ bell pepper, chopped
  • Salt & pepper
  • ¼ tsp Paprika
  • 1/8 tsp red pepper flakes
  • 8 oz Salmon Fillet, skin on
  • ½ cup frozen peas, thawed
  • 4 scallions, chopped
  • 6 basil leaves, chopped


  1. Cook Pasta according to package directions and set aside.
  2. Peel tomatoes by first submerging in boiling water for about 1 minute. Remove core and crush with hands, set aside.
  3. Heat a large skillet over medium-high heat, drizzle with olive oil and add onions, pepper, garlic. Cook until soft about 3 to 4 minutes.
  4. Add tomatoes, season with salt and cook until tomatoes resemble a sauce. Season with paprika and red pepper flakes. Add peas and set aside.
  5. Heat skillet to high heat, season salmon with salt, sear skin side up for 5 minutes, turn over and cook for an additional 5 minutes.
    Remove from pan and place on a cutting surface. Remove skin and cut into 2-inch pieces.
  6. Bring Tomato sauce back to a simmer, add pasta followed by salmon. Cover and warm through for a few minutes.
  7. Top with chopped scallions and basil. Serve immediately.

Nutrition information:

490 calories; 52g carbohydrate; 34g protein; 714mg sodium; 7.5g fiber