It’s the Great Pumpkin Charlie Brown!

Well, other than the Great Pumpkin (one of my favorite holiday shows of all time) - Did you know pumpkins can actually be eaten?? Shocking, I know!  We are so used to just using them for Fall decorations, we don’t really think about them as being FOOD OTHER THAN PIE.  Not only are they food, they are super nutritious, and below is an article I found regarding the health benefits hiding in your jack-o-lantern.

My adventure this week is to find a pumpkin recipe (NOT pie filling – my daughter will be so annoyed), buy a pumpkin, and make the recipe.  I’ll post an update with the results. 

Yes, Linus, I will be “killing” the pumpkin….

Enjoy the information below, and have a great week!

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Mostly known for being a part of Halloween decorations or a pie filling, pumpkins are also packed with nutrition and offer a wide range of health benefits. Pumpkins are a storehouse of vitamins, mineral and other healthy nutrients. Whether it is the pulp or the seeds, pumpkins are great for your health and can offer some incredible benefits.

Nutritional Composition of Pumpkins

High Carotenoids Content – Pumpkins owe their bright Orange color to the high amount of carotenoids present in them. Carotenoids assist in staving off the free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections. They are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.

Protein – Pumpkin seeds also known as Pepitas are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.

Essential Fatty Acids – Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.

Vitamin A – Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.

Vitamin C - Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen. The high Vitamin C content in pumpkins also offers protection against various forms of cancer.

Magnesium - Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth.

Potassium & Zinc – Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.

Fiber – Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such as constipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.

Health Benefits of Pumpkin Flesh and Seeds

Prostate Cancer – The protective compounds present within the pumpkin seeds, called phytosterols can lower the risk of prostate cancer. These work by shrinking the prostate and stimulating the secretion of chemicals that protect against the transformation of testosterone into dihydrotestosterone (DHT). High DHT levels can cause enlargement of the prostate glands.

Anti-Inflammatory Effect – The Beta carotene present in pumpkin seeds and flesh has antioxidant and anti-inflammatory properties. Regular consumption of pumpkin can protect against joint inflammation and arthritis. Pumpkins have been known to provide relief from inflammation quickly, without the harmful side-effects of anti-inflammatory medicines.

Great on your skin – The high amount of Vitamin A, C and E as well as Zinc present in pumpkin, make it a great choice for those who want a healthy and glowing skin. Have a cup of pumpkin seeds per day to prevent appearance of wrinkles and to keep your skin hydrated and nourished.

Prevents Kidney Stones – Have 5 to 10 grams of pumpkin seeds every day. This stimulates the kidneys and prevents the formation of calcium oxalate stones.

Depression – Pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness. Having pumpkin as a part of your daily diet can keep your spirits high and prevent depression.

Treatment of Parasites – In various cultures especially China, pumpkins are used to treat infections caused by tapeworms and other parasites.

Diuretics – Pumpkins are natural diuretics. These help in flushing out the toxins and unwanted waste material from the body, leaving you refreshed and healthy.

With so many health benefits, it is no wonder that pumpkin is an important part of the list of Super Foods. Next time you are carving a pumpkin, do not throw away the pulp or the seeds – instead boil, bake or cook them in any form you like.

Back to Blogging!

OK – it was a busy summer and blogging somehow completely fell off of my map.  It’s now Fall and time to reset and regroup.

Wasn’t sure what I wanted to write about – had a few ideas jumping around in my brain and wasn’t sure what direction I wanted to take.  Then, yesterday, I’m looking through some books I haven’t read in a long time, pull out “There’s a Spiritual Solution to Every Problem” by Wayne Dyer, and open it at random to the following passage:

“How do you treat this body? What foods do you use to replenish and replace it with? Do you drink pure, uncontaminated water on a regular basis throughout the day? What toxins do you absorb? How much peaceful rest do you provide for it? Do you keep it balanced with nutritional supplements? Do you exercise it regularly? Is your breathing harmonious and unstrained? Is your emotional state calm? Do you meditate to bring yourself into harmony with God? In short, are you a great friend to your body?

Your body must be loved; it is your home and must be cleansed of all junk. Your body is in your service continually. Even while you sleep it works for you, digesting, removing dead cells, bringing fresh oxygen, converting nutrients into blood.  All for your survival.”

Who knew that flipping through a Wayne Dyer book would provide some great material for a nutrition blog??  So my fellow adventurers, are you treating your body with the respect, kindness and love it deserves? I’m consciously working to treat mine better.

Now for some personal, non-nutrition related news – in the previous post (way back in June, sheesh) we celebrated my son’s graduation from CSUF in May (YAY!).  In June, we celebrated my daughter’s graduation from high school (another YAY!)

Here are my graduates in their stunning attire:

Have a fantastic day, and be good to yourself – you deserve it!!

It's June already??

OK, so May was an extremely busy month - my desk at work was overflowing with assignments, and, on the positive side, my daughter had her senior prom,

she had her final high school drama production (she's a Who from Whoville),

and my son graduated from CSUF - YAY!!

Now, what does this have to do with nutrition? Absolutely nothing - except being busy gave me a great excuse to fall back into old patterns and not stick with my commitment to "walk the talk."  Some days I did very well, and some days, well, In-N-Out sure can be tasty after a long, frustrating day.  Hmmmm...

So, my goal for June is to get back on track.  I am working on being better prepared with healthy snacks at the ready for busy days, and having the ingredients necessary for a quick, healthy dinner when I get home from work and am tired, hungry, and don't feel like cooking.  Not looking for perfection this month, however if I can be successful 51% of the time, I'm on my way!

Have a great June everyone!

A Terrific Way to Spend 90 Minutes.....

Last night I watched a fabulous movie.  I’ve seen clips from it over the past couple of years, and was finally able to sit down and watch the whole thing. I found it inspiring, a re-validation of the power of food, and how our choices can impact how we live.  The movie is “Fat, Sick and Nearly Dead” by Joe Cross.  It’s a documentary that follows his path after deciding to reclaim his health and his life, and also the people he meets and affects along the way.

While there are many facets to health and healing, what we choose to eat can have an enormous impact.  Joe’s choice was to do an extended juice fast. Do I think that’s what everyone should run out and do? No. But I do think everyone needs to take a good look at what’s on their plate and on the end of their fork – starting with me.  I eat a relatively healthy diet, but I also eat a lot of crap and “food-like products.”

It’s May 1^st – my adventure for the next 31 days is to “walk the walk” and really pay attention to what I’m feeding myself and my family.

And right now you can find the movie on YouTube for free for a limited time – not sure when they will take it down. It's 90 minutes long and worth the time spent.

Have a fabulous day, and here’s to healthy choices!

OK - here I am embarking on a new adventure - me? a blogger??  OK, maybe "adventure" is stretching it a little, but I am going way outside of my comfort zone in trying something new.

This will be my place to share what I experience and learn. Nutrition doesn't have to be complicated, and eating healthy can be enjoyable rather than a punishment. When I read something interesting, discover a great recipe, or find a great product, I will pass it along.

Have a wonderful day - and here's to a new adventure!!

Lynette