Pumpkin Madness: 1 Food, 7 Ways!

Health Benefits of Pumpkin

Pumpkins aren’t just for carving at Halloween! The flesh of the pumpkin, both fresh and canned, is a great source of fiber, potassium, magnesium, vitamin C, and especially vitamin A - a powerful antioxidant that improves your skin and provides immune support.

The phytosterols found both in pumpkin flesh and seeds, commonly known as “pepitas”, have also been linked to heart health and cancer prevention. Pepitas are packed with healthy fats, fiber, iron and protein. They also have tryptophan, which helps release serotonin that balances your mood.

Pumpkins are extremely versatile, their natural sweet taste can be used for spicy or savory dishes, and pepitas add an amazing texture to any plate!

Recipe 1) Homemade Pumpkin Puree. Making your own puree couldn’t be simpler, and it gives you the full benefits of the pumpkin, including the seeds! First take off the stem, slice in half, and roast at 400F for about 30 minutes or until the skin is tender. Once cooled for an hour, scoop out the insides and blend or process until smooth. It couldn’t be easier!

Recipe 2) Get Your Seed Power On! Want a quick snack that packs a healthy punch? Mix pumpkin seeds with your favorite flavor (sea salt, cinnamon, ginger, red pepper flakes, or parmesan) and roast at 350F for 30 minutes or until golden brown, and enjoy! Add “pepitas” to homemade granola. Check out one of Bushwick Nutrition’s old time favorite granola recipe, and just switch the walnuts for pepitas!

Recipe 3) Make fluffy pumpkin pancakes with pumpkin seed garnish. You don’t have to sacrifice your favorite foods to appreciate all the health benefits that pumpkins offer. Mix dry ingredients (whole wheat flour, baking powder, salt) in a large bowl. Add cinnamon, nutmeg, clove or any spice you like. In a separate bowl, mix pumpkin puree (unsweetened or better yet, homemade!), milk, egg, and vanilla extract. Add to dry ingredients; stir just until moistened. Pour ¼ cup-sized pancakes and garnish with a little maple syrup and toasted pumpkin seeds. Add a scoop of whey protein for a protein boost!

Ingredients:

• 1      cup whole wheat flour (I used white whole wheat flour)
• 2      tablespoons brown sugar
• 1      tablespoon baking powder
• ¼      teaspoon salt
• Spices: ½ teaspoon cinnamon, ¼ teaspoon nutmeg, ¼ teaspoon of clove or more!
• 1      cup pumpkin puree
• 1      egg
• ½      cup milk or milk alternative
• 1      teaspoon vanilla 

Recipe 4) Enjoy a delicious Thai-style pumpkin soup. With the right ingredients, soups can be quick, simple and delicious. Red curry paste, vegetable broth, pumpkin puree and coconut milk make for a delicious Thai-inspired soup. Garnish with coconut milk, sliced red chili pepper and cilantro. If you want an added nutrition punch (or crunch), add roasted pumpkin seeds! Recipe from Foodie Crush.

Recipe 5) Roast pumpkin squares. Pumpkin is a great substitute for a starchy carb! Roast at 400F degrees for about 45 minutes. The roasting may vary depending on the pumpkin variety and the size of the cubes. Serve with your favorite protein over a leafy green salad.

Ingredients:

• 1 medium sugar pumpkin (about 4 pounds), peeled, seeded, and cut into 2-inch      chunks
• 4 shallots, peeled and quartered lengthwise
• 3 tablespoons olive oil
• Coarse salt and ground pepper

Recipe 6) Make pumpkin mac & cheese. Who said mac & cheese can’t be healthy? Not me! Use whole-wheat pasta, reduced fat cheese, add one cup of pumpkin puree, and enjoy this healthier version of an American classic. Recipe from The Melon Bowl.

Recipe 7) Bake some pumpkin bread! Pumpkin bread can satisfy even the most discerning sweet tooth! Mix flours, baking soda, baking powder, salt, and cinnamon in one bowl. In a larger bowl, mix sugar and oil with a wooden spoon until combined. Then slowly add egg whites, pumpkin puree, vanilla, and lastly, the contents of the first bowl. Loaf should take about 55 minutes at 350F. When that morning muffin craving comes calling, make the healthier choice. Be sure to add a protein source to counterbalance the carbs! Edited from Deceptively Delicious.

Don’t forget to check out October’s issue of Muscle & Fitness.

Written by Alanna Cabrero, MS, RDN, CDN 

Edited by Tamara Cabrero 

The Weight of Sleep

We may live in the city that never sleeps but the truth is we all need a good night’s sleep! 

According to the National Sleep Foundation, adults should get between seven to nine hours of sleep each night; yet the average American gets about 6.5 hours or less during the work week.

Not getting enough sleep, even short term sleep deprivation, can lead to mental stress, attention deficit, fatigue, and irritability. Sleep also plays a role in the risk of metabolic disorders such as insulin resistance and diabetes as well as hypertension, depression, and sleep-related disorders such as obstructive sleep apnea (OSA) and insomnia. 

Most recently, studies have indicated that both insufficient sleep (less than six hours) and excessive sleep (more than 10 hours) are associated with weight gain and higher body mass index (BMI). Shorter sleep duration was specifically linked to increased fat mass in both children and adults. Furthermore, excess weight gain increases the risk of medical conditions that may interfere with sleep such as reflux, osteoarthritis and OSA. 

Sleep deprivation has shown to interfere with hunger and satiety hormones - leptin and ghrelin - crucial to regulating appetite, therefore leading to overconsumption of carbohydrate and high-calorie foods and consequently weight gain. A large majority of studies have shown increased consumption of at least 250 calories with limited sleep, and some up to 500 calories.   

Interestingly enough, short sleepers (less than six hours) not only consumed more calories, but had the least variation in what they ate, an important factor for a balanced diet. 

Dietary Tips for Better Zzzz Time: 

Highlight Complex-Carbohydrates

Carb-rich foods help L-tryptophan function better in the body. Foods such as whole grain bread, pasta, whole grains (brown rice, quinoa, amaranth, millet, etc.), and sweet potatoes aid a good night’s sleep. 

Go Herbal

Chamomile tea especially is said to create a “hypnotic-effect” in sleep-deprived rats. Yet, many herbal teas (caffeine free) can help settle the stomach and induce relaxation.  

Emphasize L-Tryptophan

Think turkey! The amino acid tryptophan is the precursor to the hormone serotonin, which is said to produce relaxation and stable sleep. Other tryptophan-rich foods are chicken, soybeans, tuna, shrimp, salmon, milk, cheese, cow’s yogurt, beans and cashews. 

Be Melatonin-Smart

Melatonin is a hormone that helps regulate sleep and synchronize the circadian rhythm. It is a powerful antioxidant that is naturally produced in the body and starts reaching its peak serum levels after nightfall, around 9 pm, and lasts up to 12 hours. Foods high in melatonin are tart cherries and/or tart cherry juice, tomatoes, olive oil, wine/grapes with skin, beer and walnuts.

• For supplements. General recommendations are: 0.5 - 3 mg 45 minutes before sleep. Always consult your doctor since side effects can arise including morning. These side effects may include grogginess, sleepiness and small changes in blood pressure.   

Factors That Disrupt Sleep:

• It takes about six to eight hours for the effects of caffeine to wear off. Try to avoid intake after 2pm. Note: caffeine is found in coffee, tea and energy drinks, but also in foods such as chocolate and guarana berries.
• Drinking too much water late at night can disrupt sleep by waking you up to use the bathroom. Drink most of your water during the day.  
• Large meals can cause indigestion; consuming especially heavy and/or spicy foods can lead to reflux. Eat a smaller dinner at least three hours before you go to sleep.
• Alcohol can affect the deep stages of sleep.
• Iron deficiency has been linked to restless leg syndrome. Check with your doctor if you have symptoms. 

Sample Zzzz Meals:

• Turkey and spinach sandwich on whole grain bread with a handful of grapes.
• Salmon with brown rice and a side of green salad with olive oil. Served with a glass of red wine.
• Natural yogurt sprinkled with tart cherries and walnuts. Served with chamomile tea. 

Written by Alanna Cabrero, MS. RD

Originally posted on NYHRC Tumblr

Resources:

The Link Between Sleep and Weight Gain. Today’s Dietitian.
SleepFoundation.org 
Foods that lead to a good night’s sleep. The Wellness Advisor. 
Integrative Strategies for Cancer Patients. World Scientific 2012 
Does Your Diet Influence How Well You Sleep? Time, Health & Family.

Photo courtesy of Relaxing Music

Edited by TCabrarr

Food that Helps You Sleep

Pictured: Fiana Fitzgerald after a good nights sleep. 

The recommendation to get at least 8 hours of sleep a day is not new. Yet recent research suggest that not getting enough sleep, even short term sleep deprivation, can lead to mental stress, attention deficit, and may stimulate a person to consume more food, which ties in to additional studies finding a correlation between inadequate sleep and obesity.

The following are Zzzzz tips:

Be Melatonin-Smart

• Melatonin is a hormone that helps regulate sleep and synchronize the circadian rhythym. It is a powerful antioxidant that is naturally produced in the body and starts reaching its peak serum levels after nightfall, around 9 pm, and last up to 12 hours. Foods high in melatonin are: tart cherries and/or tart jerry juice, tomatoes, olive oil, wine/grapes with skin, beer and walnuts. 
• For supplements. General recommendations are: 0.5- 3 mg 45 minutes before sleep. Always consult your doctor since side effects can arise including morning grogginess, sleepiness and small changes in blood pressure. 

Emphasize L-Tryptophan 

• Think turkey! (perfect timing ;) The amino acid tryptophan is the precursor to the hormone serotonin, which is said to produce relaxation and stable sleep. Other tryptophah-rich food are: chicken, soybeans, tuna, shrimp, salmon, milk, cheese, cow’s yogurt, beans and cashews.  

Highlight Complex-Carbohydrates 

• Carb-rich foods help L-tryptophan function better in the body. Foods such as whole grain bread, pasta, whole grains (brown rice, quinoa, amaranth, millet, etc), and sweet potatoes aid a good nights sleep. 

Go Herbal 

• Chamomile tea especially is said to create a “hypnotic-effect” in sleep-deprived rats. Yet, many herbal teas (caffeine free) can help settle the stomach and induce relaxation.  

AVOID: caffeine/energy drinks (especially after 3 pm), heavy alcohol consumption, and big meals before bed (at least 3 hours before bedtime). 

Sample Zzzz Meals: 

1. Turkey & spinach sandwich on whole grain bread with a handful of grapes. 
2. Salmon with brown rice + green salad with olive oil. Served with a glass of red wine. 
3. Natural yogurt sprinkled with tart cherries and walnuts. Served with chamomile tea. 

Resources: 
SleepFoundation.Org 
TheWellness Advisor.com Spring/Summer 2012
Integrative Strategies for Cancer Patients, World Scientific 2012