Pumpkin Packs a Powerful Nutritious Punch

Fall is officially here. And with it comes cooler weather, shorter days and fall foods. One food that comes to mind for most people is pumpkin – pumpkins are everywhere, from Halloween displays, pumpkin laced coffee drinks, pumpkin muffins and most people’s Thanksgiving favorite…pumpkin pie.

Fall and Pumpkins photo by Carole Jakucs. 10/31/16
Image subject to copyright.

While some pumpkin laced and based foods can be loaded with fat and sugar, there are plenty of recipes on the internet -  from pumpkin muffins to breads and more, that are made with unsweetened applesauce and whole wheat flour. Pumpkin even makes for a delicious base for a tasty soup.

And guess what – pumpkin is healthy when not paired up with sugar, fat and white flour. Pumpkin is filled with good-for-you nutrients. And most abundant is Vitamin A.  Vitamin A is essential for human health. Among its many functions - it supports our immune system, eyes and vision.

So…go for it! Just remember to reduce the sugar and fat that sometimes accompany pumpkin recipes and replace them with healthy alternatives as above for a delicious fall treat.  

Getting your treats to trick your taste buds - Halloween leftovers

Halloween has come and gone and for many (including me), it marks the official opening of the holiday eating season.  You may have Halloween candy lying around the house from either your kid’s stash or leftovers from what you handed out.  Either way, all that candy is a huge temptation.  Here are a few tips to help to prevent you from sabotaging your diet.

Donate it: If you can’t resist the temptation, donate any originally/intact wrapped candies you have to our troops or a local charity.

• Try to locate an individual, community group or house of worship that is preparing packages to ship to deployed U.S. troops in Afghanistan and Iraq.  They appreciate some familiar treats from the States upon returning to their base after being out in the field.
• Contact a local homeless shelter or soup kitchen to see if can use it.

If you plan on eating it: 

• Set a limit for yourself, such as 1 or 2 pieces per week.  Agree with yourself to only indulge on days you have exercised.
• Go for the bite size/fun size pieces that are much smaller than a full size candy bar and can still give you some satisfaction.
• Choose a piece of dark chocolate over other treats; at least there are some health benefits to be gained from eating small amounts of dark chocolate and you can satisfy your sweet tooth at the same time.

Portion control plays a huge role in maintaining a healthy weight, so only have “just a taste” to stay on track with the goals you have set for your diet.