Nutrition Articles

Fall Finally! Enjoy Your Fall Squash and Gourds

Now that summer is coming to a close, it's time to enjoy one of the most popular fruits that fall has to offer: squash and gourds. While in cooking squash and gourds are considered vegetables, botanically speaking squash and gourds are fruit.

Summer squashes like zucchini and yellow crookneck are harvested during the growing season, are eaten almost immediately and require very little cooking time.

Winter squashes like butternut, acorn, spaghetti and pumpkin are harvested at the end of the summer, can be stored in a cool, dry place for eating later and generally require longer cooking times.

Gourds are from the same family as squashes.

When purchasing these fruits, look for squash and gourds that are fairly heavy and firm. Choose squash that have bright, glossy exteriors and avoid squash that have nicks, bruises or soft spots.

Here are a few yummy squash recipes you may want to try this fall.

Butternut Squash Soup

6 tablespoons chopped onion 4 tablespoons margarine 6 cups peeled and cubed butternut squash 3 cups water 4 cubes chicken bouillon ½ teaspoon dried marjoram ¼ teaspoon ground black pepper 1/8 teaspoons ground cayenne pepper 2 (8 ounces) cream cheese

In a large saucepan, sauté onions in margarine until tender. Add squash, water, bouillon, marjoram, black pepper and cayenne pepper. Bring to boil. Cook for 20 minutes, or until squash is tender. Puree squash and cream cheese in a blender or a food processor in batches until smooth. Return to saucepan and heat through. Do not allow to boil.

Candied Acorn Squash

1 medium acorn squash (about 1 ¼ pounds) ¼ cup maple syrup or 3 tablespoons brown sugar 2 tablespoons butter or margarine, melted ½ teaspoon finely shredded orange peel (optional) 1/8 teaspoon ground cinnamon or ground nutmeg

Cut squash in half lengthwise. Remove and discard seeds. Arrange the squash halves, cut side down, in a 2-quart baking dish. Bake in a 350 degree oven for 45 minutes. Turn the squash halves cut side up.

Meanwhile, in a small bowl stir together maple syrup, butter, orange peel (if desired), and cinnamon. Spoon syrup mixture into centers of squash halves. Bake for 20 to 25 minutes more or until squash is tender.

Simply Spinach

Ever since we saw Popeye take out that can of spinach to help make himself super strong, we have known about the nutritional benefits of spinach. But there are plenty of other benefits of spinach that maybe even Popeye was not aware of.

Leafy, green vegetables, like spinach, provide more nutrients than any other food. Researchers have found at least 13 different flavonoid compounds in spinach that have been known to act as antioxidants and as anti-cancer agents, combating specific cancers like ovarian and prostate cancer.

The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.

Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.

Cooked spinach is a great source of iron, and is totally fat free.

Spinach has been known to protect against osteoporosis, heart disease, arthritis and many other conditions.

So maybe Popeye was really onto something ,

Straight From the Headlines: Eating Junk Food An Addiction?

According to a recent study published in the journal “Nature Neuroscience,” a high-calorie diet, including junk food, may be as addictive as drugs like nicotine or even cocaine.

The study, conducted on rats, shows that overconsumption of high-calorie foods can trigger addiction-like responses in the brain, thereby turning the rats into compulsive eaters.

Decreased levels of a specific dopamine receptor : a brain chemical that allows a feeling of reward : have been found in these overweight rats, as they are found in humans with drug addictions.

The research was conducted in conjunction with the announcement that obesity-related diseases cost the U.S. and estimated $150 billion each year and an estimated two-thirds of American adults and one-third of children are obese or overweight.

Researchers say that eating snack foods are okay to eat from time to time, it's when we repeatedly overindulge that the problems begin.

Five Minute Fixes to Boost Health and Wellness

Tired of feeling like the path to health and wellness is a long, drawn out path? Then start small! Use these quick five minute fixes to boost your health and to reach your goals one step at a time!

Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren't reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

Add jumping to your exercise routine : also known as plyometric moves : to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.

Spend the extra money to purchase good work out necessities : clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

Don't spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.

Don't be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

Consider the other ways that you can lose weight without really trying : clean the house and burn 200 calories or work in the garden and burn 272 calories.

Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.

Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

Choosing the Best Foods to Speed Up Your Metabolism

It may be true that an apple a day keeps the doctor away, but there are plenty of foods out there that are beneficial to you in more ways than one : including speeding up your metabolism.

Foods can speed up your metabolism if it burns more calories to digest them than the food actually contains.

By eating more of these great foods that help to speed up your metabolism, you will begin to see how this will help you to lose weight.

Here are some of the best foods to help speed up your metabolism: grapefruit, oranges, lemons, apples, pears, chilies, potatoes, cabbage, celery, broccoli, green tea, soup, oatmeal and low-fat yogurt.

Many of these foods are high in complex carbohydrates or high in protein, both metabolism boosting ingredients.