Never Too Late for Pumpkins

Halloween has come and passed, but it’s never too late for PUMPKINS!

A couple of weeks ago I enjoyed white water rafting in Maine with some dear friends. The ride down the river was almost as cold as it was exhilarating. In between the rapids, we picked out all our favorite trees and fiery leaves on the river banks. The drive back home was full of winding roads and mountain towns. We passed by farm after farm, enjoying the peak of Maine’s foliage. We rounded out our ultimate fall weekend with hot apple cider rum drinks, apple picking, and my very first PUMPKIN carve! This was a nice alternative to last year’s construction paper jack-o-lantern project, also very fun.

Thanks for letting me geek out about arts and crafts, but I promise this is going somewhere. When it comes to PUMPKINS, there is more than cutting them up and turning them into pie.

Here’s a summary of the PUMPKIN nutrient profile:

It is a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper and Manganese. This food is low in Saturated Fat, and very low in Cholesterol and Sodium. Data from USDA.

Read More: COMPLETE PUMPKIN NUTRITION FACTS (via SELF Nutrition)

Below are a few of my favorite PUMPKIN recipes:

1. TURKEY PUMPKIN CHILI (via Whole Foods)
This is seriously yum! I’m not a huge meat-eater, but I love the way lean turkey comes together with the creamy pumpkin in this recipe, pictured below.

2. HEARTY LENTIL PUMPKIN CHILI (via yours truly)
If you dig a hearty vegetarian chili option, you’ll love this recipe I created.

3. SPICED PUMPKIN SEEDS (via Whole Living)
Be sure to keep your pumpkin guts! These make for a crispy and delightful snack.

What are your favorite pumpkin recipes? Leave a comment and share your favorite recipe links!

Be well,
Rita

National Nutrition Month®: Mindful Eating

According to the Bhagavad Gita, the primary qualities of nature, the gunas, are threefold: Sattva, Rajas, and Tamas. While sattva is calming, rajas are stimulating, and tamas represent negative emotions. All three gunas are the essence within each of us. The beauty of our being unfolds as we learn balance each of these three components.

So what does this have to do with nutrition? Well, there is so much more to nutrition than food selection and consumption. Ask yourself: “How are you nourished by the foods your consume? What does nourishment encompass?”

There are specific foods that promote each of the gunas. You can take a look at this sattva, rajas, and tamas chart. However, rather than focusing on the WHAT, I invite you to bring your attention to HOW you eat and prepare your meals. As your meals become more mindful, you may become more aware of the internal signals of hunger, thirst, fullness, and intrinsic body needs. When you open your mealtimes to sattva, you are able to make decisions that support you fully while following your internal intelligence.

Sattva is a state of purity, light, sweetness, intelligence, and positive energy flow.

Allow nourishment to be a ritual that reveals sattvic peace:

• Be with your food all along the way; Carefully select fresh produce at the grocery store, appreciate the colors and textures while you prepare your ingredients, and savor the aroma as those ingredients come together in your meal. 
• Take a few breaths to honor the energy that you are about to integrate into your being. 
• Eat in a calm and quiet setting. While dining, avoid distractions like television, reading, and conversation
• Eat slowly. Pause between bites for a full breath. 
• Use all your senses to fully absorb all the sattva within and around mealtime.

Jai, Rita

National Nutrition Month®: Cheers!

While food intake is an important part of nutrition, so is hydration. Water makes up a huge amount of blood volume so hydrating is an important part of blood circulation. Every system in your body depends on water. Even mild dehydration can drain your energy and make you tired.

How much? At least 64 ounces or 8 cups a day. Remember that fruits and vegetables that are high in water also contribute to your daily water needs. You should be rarely thirsty and should have clear urine output as indicators of proper hydration. Staying hydrated is crucial for better accessing your food needs

Start your day by drinking a glass of water. Drink a glass of water between meals as well as before, during, and after exercise. Make pure water or herbal tea your beverages of choice!

Visit eatright.org/nnm/ for more information and resources.

Cheers, Rita