OCTOBER! Leaves changing, crisp breezes, haunted houses, and pumpkins are plenty.
I know we all love pumpkins for their excellent carving capabilities, but did you also know that they’re really good for you?! And pumpkin pie doesn’t always start in a can ;-).
Better than just a decorative Halloween candle holder or a delicious pie filling enjoyed only one season a year, pumpkin is highly nutrient-dense. Both the flesh and seeds are full of antioxidants, vitamins, and minerals, which provide many health-boosting nutrients.
Health Benefits of Pumpkin
Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:
Alpha-carotene
Beta-carotene
Fiber
Vitamins C and E
Potassium
Magnesium
Pantothenic acid
The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, which means the body converts them to vitamin A. These nutrients promote healthy vision and ensure proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow aging, reduce the risk of developing cataracts, and prevent tumor growth.
Who needs canned pumpkin when you can roast your own little pumpkin!
Ingredients
1pie pumpkin
Instructions
Preheat oven to 300 degrees F (150 degrees C). Cut the pumpkin in half if using a larger pumpkin cut it into small manageable pieces, and cut off pith and seeds (wash seeds and allow to air dry to make roasted pumpkin seeds!).
Place cut pumpkin skin side up in a large roasting pan. Add 1/4 inch of water and bake uncovered for 1 hour or until tender. Remove from oven and allow the pumpkin to cool.
When cooled, peel away skin and mash or puree in a blender or food processor. Blend until creamy and smooth; you can add a splash of water if needed.
Use in any recipe that calls for canned puree pumpkin. I put pumpkin into my oatmeal with some brown sugar and pumpkin pie spice... YUMMY!
Social functions, taking the kids to soccer, dinner with friends, going to work, volunteering at the big church fundraiser, exercise, cooking, relaxation, ect…
So much to do, so little time! You ever find yourself wishing for just a few more hours in the day?
If you’re like me and sometimes try to squeeze 2 days of fun into an 8 hour time slot you understand the importance of prioritizing. Turns out a priority is something given or meriting attention before competing alternatives (thanks Merriam-Webster.com!). If you’re wondering what your priorities are, just look at how you spent a bulk of the past few days and ta-da! So where does that leave us?
Well for me it’s a matter of “scheduling” more time for rest and relaxation because that’s not currently on the priority list. What can you give up or move up on the list to live a healthier and happier life?
My list also includes enjoying the foods I eat which is how I created the scrumptious snack below!
Slice apple, heat PB, milk and caramel together in microwave for 15-20 seconds, and stir, microwave additional 5-10 seconds, if necessary. Dip apple in mixture and dip in granola for extra crunch!
It’s 2:30am and you’re lying in bed thinking “oh no, not again!” As it turns out, up to 75% of us experience chronic sleep loss, which is defined as getting less than 6 hrs of sleep at least 2-3 nights per week. This can in turn lead to health problems including but not limited to weight gain, high blood pressure, and a less effective immune system. Not to mention the short term issues like that foul mood that you may end up infecting all your coworkers with!
Solutions?! Here are a few tips and secrets I’ve come across that may help you:
No screen time 30-60 minutes before bed. The computer and TV are too stimulating to the brain which can make it hard to fall asleep.
Journaling! If you’re like me, after a long and/or busy day you lay down and then the mind starts racing. A journal may be the perfect outlet for those thoughts.
Establish a bedtime routine. This may be as simple as washing your face brushing your teeth and kissing the kids goodnight. By creating a routine your body will adapt and start to relax as soon as it can “see” the pattern.
I’m sure each of you has many additional excellent sleep tips, so if you’d like to share those, shoot me an email and I can include your ideas on my website with this week’s post!
Some people advise not eating for at least a couple hrs before bed, but occasionally it’s good to have something with a little carb and a little protein which may help the body produce serotonin, the sleepy hormone. A couple great bedtime snack suggestions include; a small bowl of low-sugar/high-fiber cereal with milk, piece of cheese and a few crackers or cottage cheese and a sliced melon or berries.
Sleeping tip:
I find that it’s helpful to go to bed at approximately the same time every night.
Cut the eggplant, bell pepper, and onion into 1 inch cubes. Toss them in a large bowl with the garlic, olive oil, salt and pepper. Spread them on a baking sheet. Roast for 45 minutes, until the vegetables are brown and soft, tossing once during cooking. Let cool slightly. Place the vegetables in a food processor (you can use a blender if you don’t have a processor. Add the tomato paste and pulse 3-4 times to blend. Taste for salt and pepper.
Serve with whole wheat crackers, toasted bread sliced in long rectangles or pita chips!
“Above all else, guard your heart, for it is the wellspring of life.”
~ Proverbs 4:23
Inspired by the following article, I wanted to share some heart healthy tips with you this morning.
Heart Disease: Tips for Prevention
The number one killer in America today is a disease that can often be prevented. According to the American Heart Association, heart disease is the nation’s single leading cause of death for both men and women. At least 58.8 million people in this country suffer from some form of heart disease.
And on the whole, cardiovascular diseases (the combination of heart disease and stroke) kill around 950,000 Americans every year.
Here’s the good news! Studies show that nearly everyone can become more heart healthy by following a few key steps, such as eating a healthy diet, exercising, quitting smoking, and maintaining a healthy body weight.
The Dietary Approaches to Stop Hypertension (DASH) diet can help you control your blood pressure, which in turn can reduce your risk of heart disease. The DASH diet is rich in grains, fruits, vegetables and low-fat dairy products. It limits fat, saturated fat and cholesterol and provides plenty of fiber, potassium, calcium and magnesium. The DASH diet also limits sodium to between 2,300 milligrams and 1,500 milligrams a day. For more information check out dashdiet.org!
Dietitian’s tip: This creamy polenta has added flavor because of the Parmesan cheese. For a healthier dish, this recipe includes lightly steamed and sautéed vegetables instead of a mushroom butter sauce. Try any combination of vegetables, including leafy vegetables such as spinach.
~By Mayo Clinic staff
Ingredients
1 cup coarsely ground cornmeal (polenta)
4 cups water
1 teaspoon garlic, chopped
1 cup sliced fresh mushrooms
1 cup sliced onions
1 cup broccoli florets
1 cup sliced zucchini
2 tablespoons grated Parmesan cheese
Chopped fresh oregano, basil or rosemary, to taste
Directions
Preheat the oven to 350 F. Lightly coat a 3-quart ovenproof dish with cooking spray.
Combine the polenta, water and garlic in the prepared dish. Bake uncovered until the polenta pulls away from the side of the baking dish, about 40 minutes. The polenta should be moist.
While the polenta is cooking, spray a nonstick frying pan with cooking spray. Add the mushrooms and onions. Sauté over medium heat until the vegetables are tender, about 5 minutes.
In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli and zucchini. Cover and steam until tender-crisp, 2 to 3 minutes.
When the polenta is done, top with the cooked vegetables. Sprinkle with Parmesan cheese and herbs, to taste. Serve immediately.
Nutritional Analysis
Calories 151 Protein 5g Sodium 56mg Carbohydrate 31g Fiber 3g Total fat 1g
I believe being healthy is more than just eating a few extra servings of fruits and veggies (although it doesn’t hurt to start there!). As you may have noticed I’m equally concerned with incorporating physical activity into your own health plan. The other piece of the puzzle is stress management.
In a daily reflection book Hope for Today, I came across the following words of wisdom that I wanted to share;
“I’ve also heard the word anger is just one letter short of danger. I knew my anger was leading me in a hazardous direction. In remembering this warning […] I switched quickly from anger to gratitude. Instead of dwelling on the negative, I consider things I could be thankful for at that moment.”
While we may not be able to control certain emotions, everyone gets to decide on their response to those feelings. Harboring angry feelings is not only unpleasant for your mental health; it can also have negative effect ones physical well being. Next time you find yourself brewing on hurtful or otherwise unhappy thoughts, try listing 5 things you’re grateful for in that very moment.
For your next Friday pizza night consider building your own! Below you can see how I constructed a delicious and simple margarita pizzarit.
