A Fast, Easy, and Tasty Stew for a Cold Day

Uh-Mazing African Peanut Stew

Ingredients:

1 tablespoon olive oil
1 medium red onion, coarsely chopped (about 1 ½ cups)
1 medium green bell pepper, coarsely chopped (about 1 ½ cups)
½ cup chopped carrot
½ cup chopped celery
3 garlic cloves minced
2 tbsp. minced, peeled fresh ginger
1 tbsp. curry powder
1 (14 ½ oz.) can of diced tomatoes, drained
1 bay leaf
4 cups of vegetable broth
1 (12 oz.) sweet potato, peeled and cut into ½-inch pieces
1 ½ cups shelled edamame
3/4 cup creamy or crunchy natural peanut butter
¼ cup chopped fresh cilantro
1 (5-oz.) bag of baby spinach leaves, torn into bite-size pieces
½ teaspoon salt
Coarsely ground black pepper

Directions:

1. Heat olive oil in 4-quart saucepan or Dutch oven over medium heat. Add onion, bell pepper, carrot and celery; sauté until soft and translucent, about 5 minutes.

2. Add garlic, ginger, and curry powder and sauté until fragrant about 1 minute; do not brown garlic. Add tomatoes and bay leaf; cook, uncovered, until tomatoes are slightly reduced, about 3 minutes.

3. Add broth and sweet potatoes and bring to a boil. Reduce heat to low and simmer about 8 minutes. Stir in edamame and peanut butter until combined. Cook until thoroughly heated, about 2 minutes. Stir in cilantro and spinach until spinach wilts. Season with salt and pepper.

Serves 8

P.S. HAPPY HALLOWEEN!

Enter your email address:

Delivered by FeedBurner

5 Ways to All-Round Weight Loss

There’s nothing as satisfying as losing a bunch of weight the healthy way – just ask anyone who’s gone down two sizes and lost 15 or more pounds. They feel great that all that exercise and dieting has finally paid off and that they’ve achieved their goal. But there are some of us who are a little unlucky in that we lose weight, but not all over. So even though I lost 10 pounds through exercise and a diet, I still carried some weight around my waist and hips. And even one heavy meal was enough to make my stomach look big. I knew I had to go in for a program that guaranteed all-round weight loss to gain that perfect body, so here’s what I did:

• Worked out with weights: Instead of spending an hour a day on the treadmill, I switched to working out with weights every alternate day. It not only made a welcome change in my routine but also toned and shaped my muscles. I hired a trainer to show me the right way to work out with weights in order to prevent injury. Within a month or so, I saw positive results – my thighs and arms were firm instead of flabby and my clothes fit better than before.


• Varied my routine: Instead of just running on the treadmill for my daily dose of cardio, I would cycle one day and do aerobics the next. It helped me sustain my interest in my workout routine, make new friends, and also lose more weight than ever before. When you do just one form of exercise regularly, your body becomes used to it and you hit a weight loss plateau from which it is hard to move forward. So mix it up and watch the results vary dramatically.


• Took up interval training: Instead of jogging at a regular pace for an hour, try sprinting for two minutes and jogging for one alternately for half an hour. Interval training involves pushing your heart rate high and then slowing down till you are almost back to breathing normally, and alternating this routine for 30 minutes or so. It helps you build stamina and endurance and also helps you lose weight faster.


• Ate smaller meals: Instead of eating three large meals a day, I switched to eating six small ones. They were enough to satisfy my hunger but not enough to make me feel heavy and bloated. This strategy kept me energized and more active and also made me feel lighter.


• Understood my body: Some of us are prone to larger hips because of our genes, and no amount of exercise is enough to get it to the size you see on models. Our bone structures are big, so all we can do is limit the flab on our bodies. Once we understand this about our bodies, it’s easy to feel good about ourselves.
  

By-line:
This guest article was written by Adrienne Carlson, who regularly writes on the topic of physical therapy assistant schools.

Adrienne welcomes your comments and questions at her email address: adrienne.carlson1@gmail.com

Enter your email address:

Delivered by FeedBurner

Rest is a Key Factor in Results

Too much rest equals a sedentary lifestyle but not enough causes fatigue and burnout. In any fitness program it's crucial to find the balance between too much and not enough recovery time.

Cardiovascular Activity

Cardio typically lasts 15 minutes to 1 hour, two to six times a week, depending on what you are training for, and you goals.

Ideally you need 24 hours of rest in between cardio sessions. Or if you are training more aggressively, alternating between easy and hard days.

Not enough rest actually causes cortisol, a fat producing hormone caused by physical and mental stress to form, usually around the waistline. Yes, too much cardio can cause fat cells to stick to your body!

Too much cardio also causes mental fatigue and burnout.

Cardiovascular activity is fantastic for heart health, weight loss and energy.

Strength Training

Lifting weights usually lasts 20 minutes to one hour and is typically performed two to four days a week.

Rest is required for 48 hours in between lifting sessions to rebuild muscle tissue so that by the next lifting session strength and muscle mass increases.

Too much weight lifting will not allow time for the muscles to heal and for results to progress. It can also cause soreness, fatigue, and stress fractures.

Strength training is necessary to maintain bone density, strength and to tone and build a toned, lean physique.

Flexibility Training

Stretching should be performed everyday in small doses. Stretching after every hour of sitting for five minutes will reduce stiffness and prevent chronic back pain. However, deep stretching like yoga requires 24 to 48 hours of rest, especially if muscle soreness is present.

There really isn't such a thing as too much stretching as long as you are not forcing sore muscles. If muscles feel tender wait until there is no pain.

Stretching keeps your body limber and prevents injuries caused by other forms of exercise.

Find the balance between too much and not enough exercise. Learn to listen to your body for signs that rest is required and stay fit!

Enter your email address:

Delivered by FeedBurner

Monday Motivation on Overcoming the Fear of Failure

"The greatest mistake you can make in life is to continually be afraid you will make one."

"There is no failure except in no longer trying."

–Elbert Hubbard

"Go back a little to leap further."

–John Clarke

"We learn wisdom from failure much more than success. We often discover what we will do, by finding out what we will not do."

–Samuel Smiles

"He that is down needs fear no fall."

–John Bunyan

"One who fears failure limits his activities. Failure is only the opportunity to more intelligently begin again."

–Henry Ford

Enter your email address:

Delivered by FeedBurner

The Ultimate Body Weight Workout

Equipment Required: None!
Time to Complete: 30 minutes
Muscles Worked: Everything!

The Ultimate Body Weight Workout

Warm Up
3 minutes

1. Alternating step ups on a step/stair or march in place for 2 minutes.

2. 20 arm circles forward, 20 back

3. Arms open, arms closed 20 times

4. One arm up in the air, one arm down and switch 20 times

5. Roll ankles and wrists for 20 to 30 seconds.

The Workout

1. 20 squats

2. Push up to side plank 20 times, rotating sides on each rep.

3. 50 front kicks on each side

4. 60 alternating punches

5. Stationary lunges

6. 10 burpees.

7. 50 side kicks each side

8. 30 jumping jacks

9. 20 dips

10. 15 basic crunches, 15 side crunches (each side) and 15 bicycle crunches.

Cool Down

1. Stretch every muscle group. Hold each stretch for 10 to 15 seconds and repeat twice.

Try It!

Enter your email address:

Delivered by FeedBurner

Hire A Personal Trainer This Fall/Winter

It's getting cold, readers! For most people outdoor activity starts to become uncomfortable. We hang up our running shoes, and put the bikes and Rollerblades in to the shed. This can be a very confusing time of the year. You had your outdoor exercise regimen and now it's getting too cold to follow through with it any longer! However, the winter months don't have to mean becoming unfit, losing progress or gaining weight. Instead, hire a personal trainer to surpass your summer achievements!

Three Reasons to Hire a Personal Trainer this Fall/Winter:

1. Don't Go Out into the Cold

A personal trainer can come to your house morning, afternoon or night. You will not have to get on boots, coats, and pack a bag to go to the gym. An in home personal trainer saves you a lot of time, while teaching you how to get a killer workout without ever having to join a gym, or even leave the house!

2. Progress Summer Goals

If you ran a a race this summer, started cycling three times a week or walked everyday, that's fantastic. To be able to get back in to it without losing progress next spring, train throughout the winter with a personal trainer. A trainer will customize your program so that it focuses directly on improving your favourite activity. You will also learn new tricks and techniques to help you further.

3. Learn Something New

Not only does a personal trainer keep your workouts consistent, give you really fast results and push you to improve, a trainer is a vault of fitness and nutrition knowledge. Make the most of your sessions by asking a lot of questions about your diet, exercise technique and activities you have always thought about trying. Come out of your personal training experience with a whole new personal database of resources and information to apply in your own routines.

Personal training is an excellent service to keep people fit, healthy and happy. If you haven't hired a trainer yet try it out. You will be pleasantly surprised with how much we can help you get to where you want to be!

If you happen to live in Toronto, consider hiring me! Contact me anytime with questions, or to book an assessment.
kaleenatrainer@gmail.com
647 308 KALI

Enter your email address:

Delivered by FeedBurner

Top Ten Reasons to LOVE Fitness

It's true, I'm a total fitness enthusiast! There are the obvious reasons: I lost 50lbs, I started a fantastic career, I discovered new interests and hobby's. There are many personal reasons why I love exercise. If you don't have a regular fitness routine yet, here are my top ten reasons why everybody should partake in regular physical activity:

Top Ten Reasons For Exercise

10. Sleep better, longer and deeper.

9. Improve brain functioning. Think faster, multitask better and improve your short and long term memory.

8. Healthier skin and hair.

7. Prevent and improve chronic health conditions.

6. Improves your sex life. Better self image, stamina and strength. Also reduces and even cures ED occurrences.

5. Prevents risk of injuries and bounce back more quickly when you do get hurt.

4. Boosts immune system. Don't get sick twice a year anymore!

3. More energy for daily tasks.

2. Exercise is a way to have time to yourself to think things through, burn off steam and has also been described as being in a state of meditation.

1. Feel a sense of accomplishment ALL OF THE TIME by constantly pushing yourself, attaining new achievements and being proud of who you are both mentally and physically.

Exercise for Full Body and Mind Wellness!

Enter your email address:

Delivered by FeedBurner

Monday Motivation on Strength Training

“The more you sweat in training, the less you bleed in competition”
–Tito Ortiz

“The juice is worth the squeeze”
–Forrest Griffin

“The only place where success comes before work is the dictionary”
–Unknown

“We’re here to pick up weights, not pick up dates”
–Unknown

“Athletes who don’t like to do squats, deadlifts or chin-ups just don’t like hard work. Do you really think those types of athletes are going to make it?”
–Unknown

Enter your email address:

Delivered by FeedBurner

Good News About Exercise and Body Image!

Check out This Article from Science Daily.

The University of Florida performed a study on exercise and body image. The findings indicated that it did not matter how often the participants exercised, or even if they had reached any goals, fitness in your lifestyle WILL improve your body image, regardless of age or gender.

The article states that 60% of Americans are dissatisfied with the way their bodies look, and body image issues can start in kids as young as five. YIKES! They described the growing trend as an epidemic.

It's interesting that it doesn't matter if you're a total gym bunny, or a senior citizen exercising once a week, body image improves with exercise, regardless of benefits or results.

So here's some motivation for you: If you can only manage one workout a week, don't pass the opportunity because it won't make a difference. You will feel better about yourself, and like I always say, one workout a week is better than none. Maintaining results or your current condition is much better than having it deteriorate.

Get Fit!

Enter your email address:

Delivered by FeedBurner

Baked Carrot Fries!

I love french fry alternatives. Actually, I can't even remember the last time I ate regular potato fries. This variation is way lighter than sweet potatoes, and with all of the Benefits of Eating Carrots, it's an incredibly easy and healthy snack or side dish.

Carrot Fries

Ingredients:

–2 to 3 big carrots per person

–Thyme

–1 t0 2 tbsp Balsamic vinegar

–1 tbsp of cooking oil (I use an oil, flax blend)

Directions:

1. Preheat oven to 425 or 450F.

2. Cut carrots in half and then length wise, so that they resemble french fries.

3. Coat with oil. One tablespoon goes a long way. If anything, you could use less!

4. Sprinkle with dried thyme.

5. Cook 45 minutes.

6. Take them out from the oven and sprinkle balsamic vinegar over the fries.

7. Stick back in oven for approximately 5 minutes or until vinegar has evaporated.

The vinegar gives the fries a "bite." However, you can really make these how you like them best, and they're always delicious! We have tried them with garlic and parsley as well, and they were great! If you cook the carrots until they look crispy on the outside, they taste very similar to sweet potato. If you like them tasting more like carrots, 40 minutes achieves the cooked yet raw flavour.

Try Them!

Enter your email address:

Delivered by FeedBurner

The Benefits of Trying Something NEW

Let's face it, we're creatures of routine. We find something we like and/or an activity we're really good at, and we stick with it.

There's no problem with improving on something you love. It's great if you have the focus and determination to eventually take a hobby to the next level. However, there are major benefits to trying something new once in a while to supplement your favourite activity.

Try a New Activity Because:

1. You will work other muscle groups.

When you are only say, running or swimming, you use the same muscles over and over. Throw something in to the mix like basketball for example, and you will discover muscles you didn't even know existed.

2. A new activity gives overused muscles a break.

If you're an avid runner, and then you take up something with no impact, and muscularly lengthening (like yoga) instead of shortening (running), your body will thank you! No matter what exercise you love, you always need a break. If the supplemental activity happens to compliment the primary discipline, as with running and yoga, you're on top of your game!

3. Your body will respond REALLY well.

This is my favourite point, because it's the most beneficial. When your body is faced with an unfamiliar activity, it's a really challenge! Not only will you notice physiological changes on the inside, (ex. improved cardio capacity) your physique will actually change! As most can probably guess, the same activity day in and out, doesn't nothing to change physical appearance. The only way, is to do something different.

I mentioned a few weeks ago that I have started to take belly dance lessons. My "experiment" is to replace crunches and other ab exercises, with the isolating core movements of the dance, and see how my body responds. I'm four weeks in now, and although it's still early, I actually notice a difference on my abs! To be honest, I'm not sure if it's the actual movements I've been doing, or the simple fact that something new is motivating, and I have been eating healthier. The studio is already talking us in to a performance in December. If being on stage dancing isn't motivating, I don't know what is!

Regardless of whether it's the dance helping me to change, or the healthier eating habits, it's still all due to trying something new.

Try Something New!

It Works!

Enter your email address:

Delivered by FeedBurner

Monday Motivation with Swami Sivananda Quotes

"There is no end of craving. Hence contentment alone is the best way to happiness. Therefore, acquire contentment."

"Do not brood over your past mistakes and failures as this will only fill your mind with grief, regret and depression. Do not repeat them in the future."

"Life is short. Time is fleeting. Realize the Self. Purity of the heart is the gateway to God. Aspire. Renounce. Meditate. Be good; do good. Be kind; be compassionate. Inquire, know Thyself."

"Life has meaning only in the struggle. Triumph or defeat is in the hands of the Gods. So let us celebrate the struggle!"

"Meditation is painful in the beginning but it bestows immortal Bliss and supreme joy in the end."

Enter your email address:

Delivered by FeedBurner

The New Sit Up

I've always been torn when it comes to the traditional sit up. Fitness professionals have been told for years, to never allow a client to perform one, and to stick to crunches for safety, and effectiveness.

Sit ups (especially straight leg) use more hip flexor than abs, and risk causing low back pain. However, as someone who practices perfect form (I really do make a point of it!) I can honestly say, that the sit up is MUCH harder, and you can feel it in the lower abdomen the next day. Whereas with crunches, it's very hard to feel it at all. Not to say they're not effective, because they certainly are, but sit ups should have their place in a fitness routine.

The good news is that there is a happy medium, and they're called half sit ups.

How to do a Half Sit Up

First let's discuss the difference between a crunch and a sit up. With a crunch it's almost as though you are curling your upper abs toward your bellybutton. Your shoulders come of the floor a couple of inches, and you lower back down slowly.

During a sit up, your back is straight and I mean stiff as a board straight! You engage your abs, and lift your body off the floor, pulling your torso in to bent knees.

The half sit up is a combination of both. You will have a straight back like the sit up, but the low back does not leave the floor, like in a crunch.

Instructions:

1. Lie on the floor and secure your feet under a couch, loaded barbell etc. Feet are flat, knees are bent.

2. Place hands lightly behind ears to support the neck.

3. Back is straight, abs are flexed and tight, and the low back is pressed firmly in to the floor.

4. Now you are going to crunch forward. Your WHOLE torso will lift off the floor like a big plank of wood. No body curling. It's all going to rise at the same time.

5. The half sit up ends about six inches off the floor. Your body is on a 45 degree angle.

6. Exhale on exertion (the crunch) and inhale on the lowering phase.

7. Slowly lower back in to starting position.

Start with no more than 10 of these, and work your way up slowly. These are pretty hard but the payoff is well worth it. It's quite the ab workout! They're a great exercise if you have no prior back injuries or conditions.

Try It!

Enter your email address:

Delivered by FeedBurner

How to Choose the Right Personal Trainer

Choosing the right personal trainer is very important. To just pick up the phone and call the first trainer that popped up in a google search, could end up being both a waste of time, and money. Personal training is a valuable service but it's best to pick a trainer that can achieve the goals that you are after.

How to Choose the Right Personal Trainer

1. What are their achievements?

Pick a trainer whose achievements closely match your goals. If you want to run a race, a runner with marathon experience would fit. If you want to lose weight, a personal trainer who has lost weight his/herself would be a great match. Of course this isn't always the case. I have trained men for mass gain and have been plenty successful. If you find a trainer you want to work with, ask if they have experience in the area. Furthermore, any great trainer will get one of their previous or current clients to call or e mail you, with a testimonial if you request one!

2. What is their availability?

If you want to train full force at three or four times a week, make sure the trainer has the availability. A great personal trainer is really busy, and some can only fit in 1 or 2 sessions per client a week. If you want to work with them anyway, see if they will provide you with a custom program for working out one or two days a week on your own.

3. What are you looking for in a personal trainer?

Do you just need someone there to make sure you are exercising hard enough? Do you want someone who will motivate you like a drill Sergeant? Do you need to work on technique? Do you have any injuries or conditions that need a more experienced and knowledgeable trainer? Definitely be sure to pick out a trainer that will provide what you want. Everybody has different expectations of what a good trainer is. Find the right match for what you need to get out of your workout sessions.

Personal training is growing in popularity. It's a service that fast tracks results safely, and surely. A great way to find a trainer is through friends and family who can recommend their trainer to you. Alternately, do your research, and hire the best trainer for your goals and needs.

Try Training with a Trainer!

Enter your email address:

Delivered by FeedBurner

How to Eat for Healthy Weight Loss

For many people diet is the main obstacle for fat loss. Even thin clients of mine want to know how to shed the layer of stubborn fat on their stomach, to achieve a solid six pack. The problem with fat (especially around the midsection!) is that it's the last to go. People who have lost weight can tell you, that you lose weight in the limbs first, then the back, hips and then finally, the abs. It's the fat that has been with us the longest, (think baby fat) and sticks around, after excess weight has been shed.

The trick to getting rid of this stubborn layer, is all in the diet. Many fitness and bodybuilding diets are really hard to maintain for life, and the results don't stick around forever. The answer is to stick with a balanced diet for slower, but lasting results.

How to Eat for Healthy Weight Loss

1. Eat 5 to 6 smaller meals a day.

Most people have heard of this technique before. The reason this works is because it keeps your metabolism working regularly, and digesting less amounts of food at a time. This results in a faster metabolism. Not eating in between meals will make you hungery, and your body goes in to "starvation mode," and will start to grab fat from the food you're eating, to store as energy. The metabolism also has a lot to process with bigger meals, and digestion becomes slower. Eating smaller, more frequent meals, speeds the metabolism and uses more carbohydrates as its main source of fuel.

2. Eat balanced carb and protein meals.

A lot of body building diets do yield great results. However, this is achieved by a diet very high in protein. Diets that restrict carbs cause stomach aches and headaches. Carbohydrates feed your brain, and give you energy to do all of the activities necessary in a day. Not to mention, your body craves them. You may get that fabulous six pack but as soon as you eat normally again, the weight will come back, with a vengeance! The best thing to do, is eat a portion of lean protein (the size of the palm of your hand) and a portion of carbs (brown rice, whole wheat couscous or pasta, veggies) and drink a lot of water.

3. All Calories are NOT created equally.

Counting (or at least ball parking) calorie consumption is a good way to go, to make sure you are not over or under eating. However, the problem with this method, is many people will go for a less than ideal meal or snack because it has a less calories than a healthier, fattier option. For example, as a bedtime snack there are almonds, or a granola bar. Almonds are high in calories and fat but the granola bar, even though it's low in both is made from pure sugar. The first ingredient in granola bars are usually glucose/fructose. Simple, processed sugars will not help you cut fat, whereas the healthy fats and protein in almonds will. Choose your snacks wisely, and don't become calorie obsessed.

The bottom line is that it's a challenge to get a flat stomach and a great six pack. When you finally get one, you want to keep it! Eat smaller balanced meals, and choose your snacks wisely and you're well on your way!

Eat Healthy!

Enter your email address:

Delivered by FeedBurner

Motivational Quotes on Health

"A much more effective and lasting method of facelifting than surgical technique is happy thinking, new interests and outdoor exercise."
Dr. Sara Murray Jordan

"So many people spend their health gaining wealth, and then have to spend their wealth to regain their health."

A.J. Reb Materi

"Live in rooms full of light

Avoid heavy food

Be moderate in the drinking of wine

Take massage, baths, exercise, and gymnastics

Fight insomnia with gentle rocking or the sound of running water

Change surroundings and take long journeys

Strictly avoid frightening ideas

Indulge in cheerful conversation and amusements

Listen to music."

A. Cornelius Celsus

"The scientific truth may be put quite briefly; eat moderately, having an ordinary mixed diet, and don't worry."

Robert Hutchison

"Every human being is the author of his own health or disease."
Buddha

"Eat well, drink in moderation, and sleep sound, in these three good health abound"
Proverb

Enter your email address:

Delivered by FeedBurner

Strength Training Do's and Don'ts

Strength training is the staple of many fitness programs and necessary in any balanced routine. Lifting weights is not as straight forward as running, and many times, there is no instructor to guide the way.

Here are Some Strength Training Do's and Don'ts to Help Along the Way:

Do

1. Practice technique before adding weight

A program is far more effective if the form is correct, rather than the weight being heavy. Reduce risk of injury by practicing form.

2. Wear gloves with wrist straps.

Gloves prevent callouses from forming, and wrist straps protect your wrists from injury. You can purchase gloves with built in straps.

3. Remember to breathe.

The best breathing technique is exhale on exertion. This means, to breathe out during the lift, and inhale on the negative rep, or on your way back to starting position. Holding your breath will raise blood pressure and cause dizziness.

Don'ts

1. Swing the weights.

If you're swinging, the weight is too heavy. Putting more pressure on joints and ligaments rather than focusing the lift in to the muscle is counterproductive and WILL result in injury.

2. Lift before eating.

Some people do cardio in the morning before eating, but don't try this with weights. Lifting requires energy, and strength training without calories to burn will cause lifts to be weak. You won't be lifting to your full potential.

3. Lift weights everyday.

The body requires 48 hours of rest to repair and recover worked muscles. Working out with a sore body won't give the muscles a chance to grow and progress in strength.

If you have never lifted weights before, I definitely recommend it, but first, do some research or hire a personal trainer. Strength training is very beneficial but it also takes time to learn and perfect.

Lift Smart!

Enter your email address:

Delivered by FeedBurner

Health Benefits of Pumpkin

It's October now. Doesn't that make you think of Thanksgiving and Halloween? Pumpkins play a big part in both holidays, whether it's pumpkin pie, jack o lanterns, or eating pumpkin seeds.

A pumpkin is the perfect autumn vegetable. It satisfies that sweet craving, but it's also incredibly low in calories, and fat. It's a versatile food, with a lot of beneficial qualities.

Here are some Health Benefits of the Pumpkin:

-Loaded with beta-carotene, an antioxidant that is converted to vitamin A in the body. They boost the immune system, and repair damage to cells.

-A cup of cubed pumpkin, sprinkled with cinnamon is a delicious, and healthy snack with less than 50 calories!

-A rich source of vitamin C and potassium. This will lower blood pressure, and prevent heart disease.

-Pumpkin seeds can prevent prostate enlargement.

-Pumpkins are good for your eyes. They help prevent the formation of cataracts, and reduce muscular degeneration.

-A good source of iron, zinc, and fiber, which are all common nutrients that we lack in our diets.

-Pumpkin seeds are high in protein.

-The seeds contain magnesium, iron, copper, manganese, zinc and phosphorus.

-The seed oil has a slew of benefits on its own! They contain essential fatty acids (EFAs), including the plant based acid, phytosterols, which lowers cholesterol. The EFAs contain vitamin E, maintain healthy blood vessels, nerves and lubricates tissues, like the skin.

Pumpkin can be made in to all sorts of dishes such as: stews, desserts, (but use sugar free and low fat ingredients!) soups, bread, muffins, on its own, or as a side. Eat pumpkin seeds raw for the most health benefits, as roasting is believed to weaken the nutritional content.

Pick up a pumpkin this fall, and enjoy this nutritionally loaded, delicious vegetable.

Enter your email address:

Delivered by FeedBurner