Trimming You This Holiday Season

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It’s the Most Wonderful Time of the Year! Definitely one of my favorite seasons with the lights, the nostalgia, time with family and friends, warm fires, crisp, cool air, dreams of “White Christmases,” cozy fires, candles, (did I mention I love the lights?!), rich colors and of course, fabulous flavors! From mid-November through the first week of the January bowl games, it can be one big, on-going, holiday party! Within our extended family, we have 4 birthdays, in addition to Thanksgiving, at least 2 Christmases and that doesn’t even consider any of the other fun seasonal parties, get-togethers and shopping sprees with all my favorite seasonal flavors, coffees and the goodies that are more easily and abundantly available. SO, what do holidays look like when living a “lifestyle” of health? How can you survive the season without fluffing up and requiring a crash course  recovery come January 2nd? Here are the secrets I’ve learned to help you make this the most enjoyable, healthful December!

1- Start now. It doesn’t matter where we are in the season. Start today and start reaping the benefits. It’s not too late and sometimes tomorrow doesn’t seem to show up.

2- Be realistic. There’s no need to plan weight loss from November to December, just plan to maintain not gain.

3- Eat breakfast.  Skipping meals typically sets you up to fail later in the day, making you more hungry and more likely to make impulsive food choices and to fill up on the abundant holiday treats.  Plus, it’s a perfect time to fit in green smoothies to help balance out what choices come later in the day.

4- Stay active. The gym routine, walk or jog may be shortened, but some is still better than none. It’s the perfect time of year to enjoy a brisk walk, look at lights, try ice skating, or do a short, home workout.

5- Plan ahead. If you know you’re going to a party, balance the rest of your day’s eating accordingly…eat lighter and more plant-focused and nutrient-dense before the event. Limit yourself to a single trip through the food line or even have a snack, green smoothie, veggie plate or salad before you go, to reduce the party munchies.

6- Sip wisely. Lattes, hot chocolate, cider and party drinks are usually loaded with empty calories and little nutritional value.  This can easily lead to weight gain, especially when paired with all the other holiday goodies. Sweeten drinks with stevia or honey, choose sparkling waters and pick your favorite indulgent drinks in moderation.

7- Try new recipes. Look for simple recipes with endless possibilities on social media. Just a few simple modifications can tweak your favorites into more healthful delicious-ness, while experimenting with a few new ingredients can hook you on some new favorites!

8- Make and freeze ahead. It’s the perfect season to make a big pot of veggie or bean-based soups or meals and freeze for a quick, nourishing meal to serve in the time-crunches later in the month.

9- Be still. In the midst of the bustle, take a few minutes to just slow down and unwind.  The holidays can be very busy and stressful.  Light candles and decorative lights, listen to Christmas music and just “be” to clear your mind, think, refocus, relax and even ponder the real meaning of the season.

Wherever you may be and whatever the season of your life may be, choose to make this your best season yet! Marvel at the beauty, ponder the significance and savor the Goodness of the Season.

 

Watch for Part 2 with more tips next week …and be sure to pass the secrets on to a friend!

 

Mini Pecan Pies

This may be one of the easiest desserts…ever! These Mini Pecan Pies work great for parties, appetizers, snacks or quick desserts. Like the real pie, they are just like candy!

Mini Pecan Pies

Choose Medjool dates.
Slice open and pit date, checking for any “bad dates.”
Fill halves or stuff the whole dates with pecans (or even walnuts!).
Sprinkle with cinnamon for a little seasonal spice.

 

 

 

 

 

 

 

 

 

 

Naturally gluten, dairy, refined sugar free.

Black Friday – Cyber Monday Specials 2016

black-friday-cyber-monday

Thank you for sticking with us through transition seasons and for being devoted to pursuing a health reformation for you, your family…and ultimately, our nation! To say thanks, I’m opening up sales for you early… 60% off eBooks – discounted Nutrition Coaching sessions with some free gifts – and 10% off nutritional supplements (pharmaceutical grade) ordered at sessions.

So get a head start on making 2017 the Healthiest Year Yet for you, a friend or family member!

eBooks

3-part collection “How to Make Healthy Daily Doable and Delicious”:
$14 ($36 value)

Part 1-3:
$4.80 ($12 value)

Nutrition Coaching Sessions

Single Coaching Session- includes free eBook collection
$90 ($125 value) – coupon code: thankscb

Lifestyle Coaching Package – 3 sessions- includes free eBook collection
$235 ($305 value) – coupon code: thanks3LB

 

pricing effective through 11/29/16
coaching sessions based on individual rates (couples or groups slightly extra)
session rates must be prepaid and applicable for openings beginning Jan 9, 2017
(Some timing exceptions may apply. Contact us for questions.)

Cranberry Orange Muffins

One of my all time holiday season, breakfast favorites!!! Bursting with flavor, beautifully colorful and slightly sweet! …and still innocent! Perfect for the season. Enjoy!

½ cup golden flax
⅓ cup coconut flour
1¼ cup gluten free flour blend (choose a high fiber brand)
½ cup xylitol
½ tsp KAL stevia*
½ tsp sea salt
1 Tbsp + 2 tsp baking powder
1 tsp baking soda
1 tsp xanthan gum
2 eggs, beaten
2½ Tbsp applesauce (unsweetened)
¼ cup coconut oil
1 medium orange, peeled, seeded, and pureed
1 Tbsp orange zest
1 tsp vanilla
⅔ cup almond milk (unsweetened, vanilla)
3 Tbsp raw honey
1½ cups fresh cranberries,** sorted, rinsed, drained and chopped

Combine dry ingredients in a medium bowl. Combine all remaining wet ingredients with dry and stir (except cranberries). Gently fold in chopped cranberries. Scoop into lightly greased muffin pan. Bake at 350° about 28-30 minutes.

Makes 12 muffins

* Amount may vary by brand

** To prevent “pink, red or purple” muffins, chop hard-frozen cranberries immediately before folding into batter

Cranberry Brilliance

cranberry-benefitsCranberries at Thanksgiving. You can’t get much more American during this season. Literally. Cranberries are actually 1 of only 3 fruits (with blueberries and Concord grapes) native to the United States. They’ve certainly grown to be one of my favorites during the holiday season, as I treasure fond memories from days at my Grandma and Grandpa’s house. Yes, my taste buds have grown up too…and I was probably spoiled by my Grandma’s real cranberry relish and not the canned version. (Look for it! The recipe will be coming out in my book early Spring 2017!)

I think their brilliant color won me over! Or, maybe it was the fall I visited a cranberry bog in Massachusetts with my dearest friend from college. Such beauty! Such magnificence!! And such deliciousness! I guess cranberries are a little extra charming to me.

They can be for you too. Whatever your tastes, be amazed with me by the benefits and uniqueness packed into this beautifully rich berry! Check out these benefits to be enjoyed any time of year:

1- Work as potent antioxidants

  • The USDA ranks cranberries in the top 5 foods with the highest levels of antioxidants
  • Protect cells’ DNA from damaging factors, ultimately preventing disease and chronic conditions
  • Rich in proanthocyanidins, the class of antioxidants which makes cranberries RED and is also one of the most studied

2- Boost the immune system with antioxidants and Vitamin C

  • Historically, sailors would even take cranberries onboard to prevent scurvy (Vitamin C deficiency)

3- Prevent urinary tract infections (UTIs)

  • Known for a long history of treating and helping to prevent UTIs
  • Antioxidants/proanthocyanidins in the juice can block bacteria from binding to cell walls, preventing infections
  • Shown to be most effective for women who have reoccurring UTIs
  • New research indicates effectiveness in preventing UTIs in infants and children, especially with urinary abnormalities
  • Cranberry powders and extracts appear to be most effective, but cranberry juice has shown to be effective for up to 10 hours

4- Support dental health

  • Keep bacteria from sticking to gums and teeth (similar mechanism to preventing UTIs)
  • Lower inflammation in gums

5- Promote heart health

  • Potent antioxidants protect heart and blood vessels against atherosclerosis
  • Lower LDLs and cholesterol
  • Fight inflammation which lowers blood pressure

6- Fight cancer

  • Research has shown that cranberries can have an effect against and slow tumor growth in prostate, liver, breast, ovarian, and colon cancers

7- Reduce inflammation

  • Especially in the digestive tract, cardiovascular system, gums and stomach
  • May help manage metabolic syndrome, normalizing cholesterol levels and reducing inflammation associated with weight issues

8- Help digestive health

  • Prevent and aid with recovery from stomach ulcers–can kill and reduce the H. pylori bacteria, responsible for ulcers and stomach cancers (again, cranberry antioxidants work by keeping bacteria from sticking to the stomach wall)
  • Support proper “good and bad bacteria” balance, as they can be as effective as probiotics…even more benefits come when combining cranberries or their juice with probiotics

Research is still a bit early in determining the best form and dose. However, it does appear that to get the most benefits, you’ll want to choose something with the whole berry, as each of their unique components seems to work best together in a synergistic effect.

 

Cranberry Shopping and Snacking Tips

  • If you choose juice, pick 100% juice and then sweeten with liquid stevia. The acidity works really well to mask any stevia taste.
  • Cranberry capsules also have a good, therapeutic effect.
  • Add cranberries to breakfast or snack bars, toss in salads or even as a snack.
  • Look for fruit juice sweetened dried cranberries for lower sugar options.
  • Stock up with these in-season berries while you can and freeze to enjoy these little beauties any day of the year

 

Here’s to making your holiday season extra rich, delicious and stunning!

and share the deliciousness with a friend!

Honey Sweet Holidays

honey benefitsMy love for sweets came down to me through my genes! Grandma always stocked the cookie jar with fresh cookies, Grandpa made the best ever peanut brittle and continually filled his candy dish with chocolate kisses and Mom baked all kinds of amazing breads and desserts. I could easily hold the “dessert queen” title growing up loving baking, sweets and anything chocolate. My absolute favorite…chocolate chip cookie dough and the hot, melty, gooey cookies!

I know my “sweet tooth” is not alone, since American adults eat an average of 140 pounds of sugar and kids under 12 eat about 49 pounds per year. Sugar finds its way into almost every food product from salad dressing to peanut butter and even canned soups! At these quantities, it’s no wonder the rates of heart disease, cancer, diabetes and obesity have risen dramatically, playing a major role in the “health-crisis” in America. We have moved so far away from the real fresh, nutrient-dense foods we were meant to eat to filling our bodies with instant, processed, packaged and empty-calorie food choices. Millions worldwide are suffering with malnutrition (defined as inadequate nutrition), not from low supply and availability, but from eating too much sugar and processed foods.

I too refused to give up my sweets for the longest time…until my health required it of me. It was a miserable process at the time, not knowing much about the natural sweetener options nor how to use them. Now, however, with the wide variety of delicious, natural sweeteners your sweet tooth and your palate need not be deprived! Keep an eye open for more tips, as I share what I’ve learned to make your journey more delicious and fun.

Be amazed with me, as we rediscover some of the treasures packed in real, naturally sweet foods! Raw honey is an absolutely delicious choice to replace processed sugar. Fascinatingly, back in ancient times, honey was an important commodity, being used not only as a tasty treat, but in cultural and religious traditions, for its numerous medicinal and cosmetic properties and even as a form of currency. Understandably so, since it’s estimated that 60,000 bees visit over 2 million flowers and accrue 55,000 flight miles to produce just 1 pound of honey. Raw honey, recognized by its thick, opaque and creamy consistency, is loaded with some incredible and relatively unknown and forgotten health benefits. By eliminating the heat processing (which makes most honey clear and syrupy), raw honey retains its live enzymes and numerous phytonutrients, vitamins and minerals. Modern science now can validate the traditional uses, showing honey components can work in the following ways:

  • act with strong anti-bacterial, anti-viral, anti-fungal properties (for the skin, stomach, wounds, teeth & gums, etc.)
  • strengthen the immune system
  • aid and speed healing in numerous types of wounds, ulcers and burns
  • raise antioxidant levels to aid in healing and to slow aging
  • improve digestive health
  • help stabilize and maintain blood sugars
  • suppress coughs – may even work better than OTC cough suppressants
  • lessen allergy symptoms
  • give great energy, especially for athletes
  • help to relieve and reduce side effects from cancer treatments
  • function with anti-tumor properties
  • beautify your skin and hair with cleansing, moisturizing, anti-inflammatory, antiseptic, “anti-breakout”, healing properties and more… (Personally, this stuff is the best for great skin!)

Love it that such incredible properties are packed into something that tastes SO good!

So this holiday season (and the next time you want something sweet), reach for the honey to sweeten your treat.  Experiment and substitute sugar in your favorite recipes with honey and/or a combination of other natural sweeteners. Look for new ideas using honey to replace old favorites. Add a spoonful instead to your coffee or tea. Consider your body’s needs and don’t settle for empty, processed foods, when you deserve only what will nourish you and help you be your best! Your body will thank you for it…and you’ll love its deliciousness.

 

Raw Honey Shopping Tip: Look for the creamy, thick, opaque varieties that specify “raw” and “unprocessed.” Natural food markets and farmer’s markets are great places. For added benefits, look for raw honey from local bee farms. Anecdotal stories report raw honey from local sources may also reduce allergy symptoms.

 

For facials and skin benefits: mix a dab of honey (the size of a “pea”) with a few drops of water to use alone or add fresh aloe, and/or olive or coconut oil or a dab of your favorite moisturizer. This makes it easy to spread and keeps it from being sticky. Massage gently onto your face and enjoy the lovely benefits.

For brilliant, shiny hair: mix 1 tsp honey with 4 cups of warm water. Pour through hair after shampooing. Don’t rinse out, but style as usual.

 

Be sure to pass the goodness on to a friend!

 

 ***Caution: honey should not be fed to infants under 12 months.

Sweet Apple Appeal

apple benefitsApples. Nothing is more American than Apple Pie, an apple for the teacher, cherishing that special someone who’s the “apple of our eye” or taking a trip to “the Big Apple”. And what better time to celebrate them than National Apple Month?! Yes, it’s apple season!! We get a huge selection of seemingly every apple variety available, while maybe more importantly: fall + apple season + holidays = lots of yummy apple dishes!

Though this is apple season, they can become so familiar, everyday, common and ordinary that we forget the uniqueness and beauty of the fruit. Here’s a refresher to celebrate the benefits your body especially gets to enjoy this season and every day, (based on research literature reviews, summaries and even the USApple organization.) Take a taste…and enjoy!

Apples are one of the main sources of dietary flavonoids (phytochemicals and antioxidants) which work to:

—Encourage long life, associated with overall better health
—Lower risk of cancer especially lung cancer – 21% in women
—Support overall lung health – lower risk of asthma and bronchial sensitivity and promote strong lung function
—Reduce risk of heart disease 13-22% reduced risk
—Protect heart and vascular health
—Cut risk of strokes:  Ohio State University reports eating one apple a day for four weeks lowered blood levels of oxidized LDL, the “bad cholesterol,” by 40%.
—Lower inflammation:  1 apple daily for 6 months lowered C-Reactive Protein 32% (Arthritis Foundation)
—Reduce risk of type 2 diabetes
—Help blood sugar regulation – This promising new area shows potential benefits in promoting the pancreas to produce insulin and activating insulin cell receptors to increase blood sugar uptake
—Promote weight loss:
• Those eating three apples (or pears) a day lost more weight with a reduced calorie intake than women who didn’t add apples (or pears) to their menus
• Granny Smith apples promote growth of “beneficial gut bacteria” because of their  high levels of fiber and antioxidants with their low levels of available carbohydrates, which may protect against obesity-associated disorders (Washington State University)
—Improve digestion and may boost immune system – Apples help increase good bacteria in the large intestine (Clostridiales and Bacteriodes, which help increase  butyric acid), which keeps the intestinal lining healthy
—May lessen Alzheimer’s symptoms:  Daily apple juice and/or even better, apple intake significantly improved mood and behavior among a group of patients diagnosed with moderate-to-severe Alzheimer’s

Other benefits may include liver protection and additional cholesterol lowering affect, improving HDLs, LDLs and triglycerides and cancer protection (based on rat/mice studies)

 

Want the most benefits from your apples? Eat the apple, with the peel.  Apple peels hold most of the fruit’s antioxidants (about 67%)

Juicing removes up to 90% of some antioxidants.

Choose organic. The Environmental Working Group’s 2015 Shopper’s Guide to Pesticides in Produce rated apples #1 on their list of the “dirtiest, or most pesticide-contaminated” fruits and veggies for the 5th straight year. In 2016, they fell to #2 just behind strawberries. EWG’s analysts report, “Apples tend to have the most pesticides because of the chemicals applied to the crop before and after harvest to preserve them longer.”

So take a bite into your favorite apple, make your favorite seasonal apple dish, and try some new apple ideas this fall and enjoy the goodness in every bite!

and remember, share the benefits with a friend!

 

Resources available.

Cracking the Shell on Nut Myths…to Benefit You

nut benefitsStep out of the busy-ness with me into the crisp, fall air. Walking down the wooded path, dry leaves crunch beneath your feet, while brilliant reds, fiery oranges and bright yellows shout of the majestic beauty all around you. Sniff the smoke wafting from a nearby fire, calling you to its warmth in the chilly air. Ahh! The loveliness and coziness of fall…and the season where the generations before us took this time to go “nutting,” yes, the official term for “foraging nuts” for the winter.

Stepping back into today, we can get in on the harvest in a much simpler way at our local market and easily enjoy the delicious treasures anytime! Here’s a fresh look at a few of the old myths that often hide the nutrient-rich gems, full of some amazing benefits.

Myth:  Nuts will make me fat!

Actually…frequent nut consumption is associated with reduced risk of weight gain.

People who ate nuts more than 2 times each week were 31% less likely to gain weight than those who did not.

Myth:  Nuts are just full of fat.

Actually, yes, nuts are a concentrated energy source, but the fat and oils are essential to life. In addition to giving the body energy, these oils keeps you feeling full longer, are required to absorb some vitamins and make up each of our trillion cells’ membranes, our brain, glands, organs, and even our hormones.

—Some nuts give distinct types of oils, particularly walnuts! They provide a rich source of Omega 3s, which studies show can help to:
—Raise HDL “good cholesterol” and lower LDL “bad cholesterol”
—Lower blood pressure
—Reduce risk of blood clots
—Promote improved brain function
—Reduce inflammation throughout the entire body – asthma, arthritis, skin disorders, heart/blood vessels, etc. – lowering the risk of development of numerous diseases
—Improve moods
—Reduce depression
—Improve behavioral and attention disorders
—Help maintain mental clarity with aging
—Support brain development in children

In addition to oils that are essential to health, nuts also contain many other nutrients:

—high quality protein
—fiber
—vitamins, especially B’s & E
—minerals: magnesium, manganese, iron, zinc, copper, potassium and selenium
—very high antioxidant and phytonutrient content—pecans, walnuts and chestnuts rank highest in antioxidants of the tree nuts, although almonds and peanuts are also great contributors

 Myth:  Nuts don’t really have any health benefits.

Actually, in 2004, the FDA approved the first qualified health claim to be printed on walnuts, showing the relationship of nut intake with the reduced risk of heart disease.

Eating nuts 4 times each week showed a 37% reduction of heart disease compared with those who didn’t eat nuts and each additional serving, reduced heart disease 8.3%, increased vessel elasticity, and thus, vessel health by 64%.

Actually, additional studies show eating nuts may also:

—reduce the risk of strokes, developing type 2 diabetes, dementia, macular degeneration and gallstones
—lower inflammation and blood sugars
—improve blood lipid and triglyceride levels and insulin resistance
—fight cancer and lower overall risk, especially colon, endometrial and pancreatic forms (reducing risk by 24, 42, 32% respectively)

So, cozy up this fall and every season with a handful of nuts. Try to eat them daily. Choose raw or sprouted nuts when possible to give your body maximum benefits. Many of the roasted nuts add extra oils and sugars (usually not healthy in themselves), which when roasted at high temperatures can change their structure into forms that lower the benefits and even become harmful to the body. Look for nut butters without hydrogenated oils. Make them more easily digestible by soaking them in water overnight to start the life-giving process inside. This breaks down proteins into easily absorbed amino acids, increasing the protein content and making them easier to digest.

Here are a few nutty ideas to get these benefits “squirreled away” in your body:

—Sprinkle them on salads
—Add to whole-grain cereals
—Spread almond, peanut or cashew nut butter on celery, apple slices, whole grain crackers or bread
—Snack on them with dried or fresh fruit
—Munch on trail mix
—Make “nut spreads” by processing nuts with herbs & spices. Spread on large leafy greens, top with variety of sliced or chopped veggies and roll.
—Use them in desserts

Helpful? Pass the tips on to your family and friends.

 

References available upon request.

Pumpkin Pie Ice Cream

pumpkin-pie-ice-cream-dairy-free-sugar-freeWhoo-hoo! Pumpkin spice season is here…and can stay!  Check out this no-guilt comfort treat…and it’s dairy free and sugar free too!

1 cup pumpkin, frozen to “slushy”*
1 ½ tsp pumpkin pie spice
2 scoops KAL Stevia extract powder**
2 Tbsp coconut sugar
2 Tbsp cashew butter
¼ tsp cinnamon
¼ tsp ginger
Pinch sea salt
Pinch cloves
1 cup coconut milk, frozen into ice cubes

Blend all in high-powered blender until well blended and very thick, ice cream texture. Left overs can be frozen into popsicles for kids of all ages.

Makes 3 cups

 

* the colder the ingredients the better the ice cream consistency will be
**use scoop that comes in sweetener bottle

17 Reasons You Want Pumpkin for More Than Your Lattes and Décor this Season…and Always!

pumpkin-benefits PSL (pumpkin spice lattes) and pumpkin pies seem to win in culinary, pumpkin popularity from September through December, but you can pretty much find pumpkin-everything throughout the fall and winter season. Besides its comforting flavor, yearly traditions, warm holiday memories and versatile, creative tastiness, pumpkin is loaded with benefits for your entire body!  Check them out:

1- Supports vision: With 200% of the “Recommended Daily Allowance” (even though this is simply an estimate to prevent deficiency) for Vitamin A in the beautiful orange flesh, it can help with sight even in low-lighting situations.

2- Protects vision: Loaded with two antioxidants, lutein and zeaxanthin, it can help prevent and slow the development of cataracts and macular degeneration.

Hormone support for men and women:

3- Men – Shrinks and prevents enlarged prostate:  Pumpkin seed’s phytosterols and zinc help support prostate health, shrinking an enlarged prostate and reducing urinary-related symptoms, even preventing enlargement.

4- Women – Improves fertility: Seeds rich in iron can help promote fertility.

5- Supports pregnancy and breastfeeding: Rich beta-carotene content converts to vitamin A, essential for hormone production during pregnancy and breastfeeding.

6- Reduces menopausal symptoms: Pumpkin seed oil is rich in natural phytoestrogens, which can significantly lower menopausal symptoms in post-menopausal women: lower blood pressure, hot flashes, headaches, joint pains and also increase HDLs (good cholesterol).

7- Fights anemia: As a rich source of iron, seeds can help maintain normal iron levels.

8- Aids in weight management:  Fiber in pumpkin (3-5grams/cup) slows down the digestion of foods, balancing blood sugar levels, and making you feel full longer throughout the day. It’s also low-glycemic and low-calorie, yet packed with flavor!

9- Keeps skin young and beautiful: Loaded with beta-carotene, its potent antioxidant effect not only protects from UV and environmental toxins, but helps skin cells exfoliate and rejuvenate.

Try a Pumpkin Mask: 1 Tbsp pureed pumpkin (not pumpkin pie), 1 Tbsp scrambled raw egg, 1 tsp raw honey, 1 teaspoon organic yogurt and a ½ tsp lemon juice. Mix, apply, let sit 20 minutes and rinse off with warm water.

10- Flushes out toxins: High potassium content makes pumpkin a natural diuretic, helping flush out toxins and unwanted waste from your body.

11- Builds Immune System: As one of the richest sources of carotenes and Vitamin A, combined with Vitamin C, zinc and other antioxidants, it works to boost immunity, fight infections, bacteria and viruses and…

12- Protects against cancer: Beta carotenes are excellent cancer fighters, especially against prostate, colon and lung forms.

13- Helps balance blood sugar: Pumpkin has been shown to reduce blood sugars and even increase the body’s insulin production, aided with its unique B-vitamin composition: B1, B3, B6, pantothenic acid, folate and other unique phytonutrients.

14- Fights Inflammation: Beta carotene in both the fruit and seeds can naturally protect against joint inflammation and arthritis.

15- Recharges after workout: Lots of potassium (more than in a banana!) helps aid in rebalancing electrolytes after a workout, keeping muscles functioning optimally.

16- Boosts moods: Pumpkin seeds also contain tryptophan, a natural mood booster that helps produce serotonin.

17- Improves sleep: Pumpkin seed’s tryptophan content boosts serotonin which converts to melatonin (sleep hormone), and has been shown to provide restful sleep and even improve insomnia.

 

So what kind of pumpkin will YOU have today? Get creative and make pumpkin and pumpkin seeds a regular part of your everyday life, not just during fall and holidays. For the most benefits, make your pumpkin choices low in sugar or sweeten naturally. As for seeds, choose raw then season (cinnamon, sea salt or spicy and savory with garlic and a pinch of cayenne) and toast them lightly yourself to maintain the most benefits from their nutrient-rich oils: 15-20 minutes at 160-170.°

Preparation Tips:

  • 100% canned pumpkin saves lots of time
  • Using fresh? Look for pie pumpkins vs. decorative ones for better flavor and results
  • Seeds – look for raw or minimally processed with sea salt

Pass on the pumpkin goodness to a friend!