Pumpkin Seeds and How to Roast Them

Hey I told you I would add this important part, especially if you are going to make those no bake energy bites/balls.  Sure you can buy store bought but making your own is much more healthy. They are full of magnesium, iron, fiber, zinc, potassium, healthy fats and protein.  They even have something called tryptophan that helps improve your mood.

So Here goes:

Pumpkin Seeds and How to Roast
First off you can use carving pumpkins, but I have heard that the  smaller ones known as sugar pumpkins make a much better seed.
You need to scoop out all flesh and seeds.
Rinse the seeds and be sure to get as much pumpkin flesh off of them.
Then put them into a pot of boiling salted water for about 10 minutes.  This helps to make the seed easier to  digest and makes the shells crispier.
Drain in a colander or strainer and rinse with water.
Lay the seeds on a napkin and dry the excess water off of them, they don't have to be bone dry, but do your best.
Now spread them out on a cookie sheet and drizzle about 1.5-2 tablespoons of oil. (I use olive oil)  Try to get them coated by tossing with a spoon or spatula. Sprinkle a few shakes of sea salt or if you have any on hand, Himalayan salt is amazing.

Put in an oven at 350'F degrees for 10 minutes. Remove and flip them/tossing etc.
Return to oven for another 8-10 minutes.  Because ovens vary, I suggest you test one or two, the seed inside should not be burnt. The shell crispy.
When they are done, the shell is NOT golden brown...if it's brown, the seed is probably burnt.
You can season with more salt if you wish or other seasonings of your choice. Let them cool and ENJOY!

pumpkin seeds

Pumpkin Puree

Okay so here you definitely need to use the sugar pumpkins. They are widely available October through December in most grocery stores and markets. Perhaps you are lucky enough to have your own patch in your yard.

Make sure your pumpkins do not have any blemishes and are heavy for their size.
Slice off the stem end of the pumpkin about 2 inches from the top  (you can scrape out the seeds here to roast up later)
Lightly brush the inside of the pumpkin with oil (again I use olive oil).

Cook at 375ºF (190ºC)  and place on a cookie sheet until you can pierce the flesh easily with a knife. You are looking at about 1-1/2 hours.

Let cool~
Scoop flesh into blender or food processor; mix it up until it's smooth.

Then transfer your mix into a strainer that is lined in cheesecloth.

Cover with plastic wrap (not too tight) and allow to drain over night in the fridge.,

Make sure you use the puree within a couple days, otherwise freeze it for later.

puree

Green tea, its Benefits

Green Tea
For years they have been telling us that Green Tea is a great way to lose unwanted fat.  It is the all natural cure for weight loss.
Yes it is true, it does help with fat loss but did you know it has a whole lot more to offer?
Scientists have spent years researching this tea to figure it out. They found that it has a great impact on many medical conditions. This includes obesity.
Green Tea contains catechins, the biggest one being EGCC or epigallocatechin which appears to be the top flavonoid. It assists in getting rid of free radicals at a very high rate. Quite impressive! Green tea is most effective for cardiovascular disease, dementia, certain types of cancers and of course weight loss.
A study was done recently with 3 test groups. The 1st group was to drink 4 cups of green tea. The 2nd group had 4 capsules of EGCC with 4 glasses of water, and the last group had only 4 cups of plain water.  (the tea and the capsules both contained the same amount) At the end of 8 weeks the researchers found that the 1st group who had the tea and the 2nd group that took the capsules both had significant changes in their BMI (Body Mass Index) and body weight.
Another study gathered information that Green Tea not only contributed to weight loss but also increased fat oxidation and thermogenesis.  There is also evidence that consuming Green Tea helps you to limit fat absorbtion. They fed a test group hig fat diet and green tea and another group the high fat diet. Of course the green tea consumers had an astonishing rate of 45% less fat gained.
EGCC not only helps rid fat, but it also helps the bodies ability to use fat efficiently instead of storing it.
So how many cups should you drink?
There are different answers to this question ranging from 4 to 10 cups per day.
Whatever you can manage and feel good about drinking is what you should aim for.  If you can handle 4-5 cups or more, then just do it. Be aware though that green tea has caffeine! If you find you are anxious or jittery then switch to non-caffeine variety, those feelings mean you have definitely reached your quota of caffeine for the day.

Holy YUM! No Bake Pumpkin Energy Bites

It's the onset of fall and one of my favourite things is pumpkins. Not only do they make an awesome jack-o-lantern, but they are filled with goodness and yummy seeds you can roast for a quick snack.  Remember being able to buy them pre-packaged at the corner store? Well you can make your own without the added preservatives and such that go into those packages.  I will be adding how to make the pumpkin seeds later on but first I want to share this amazing recipe I stumbled upon.. It is guaranteed to be a mainstay in your kitchen. The best part is you can make them all year, not just "pumpkin season".

nobake

Makes: About 25 1-inch balls

What's in them and what you need:

• 8 oz. (about 1 packed cup) chopped dates
• 1/4 cup honey
• 1/4 cup pumpkin puree
• 1 Tbsp. chia seeds or flax seeds
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 1/4 tsp. ground nutmeg
• pinch of salt
• 1 cup steel cut oats
• 1 cup toasted coconut
• 1 cup toasted pumpkin seeds

How to prepare:

Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon, ginger, nutmeg and salt in a food processor, and pulse until smooth and combined.

Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and pumpkin seeds until combined. Cover and put in the fridge for at least 30 minutes.

After a half hour use a spoon to shape it into your preferred size of  balls. (an inch is probably good.)  If you prefer you can just press the mixture into a pan lined with wax paper and then cut them into bars or squares..

Keep them in the fridge, and the best part is that they stay good for up to 2 weeks, so you can make lots and not have to worry about running out..you won't want to because they are that good.

Thank me later and ENJOY!

Clean Pumpkin Spice Latte

When Starbucks first came out with their Pumpkin Spice Latte, I was just like you...IN LOVE!!
Something about pumpkin pie in a smooth warm drink that helped those crisp days of fall become a bit more cozier.
They are yummy, true. Though after doing some research, they may taste good and make our senses tingle but they are nothing short of a chemical cocktail. You know what I find truly amazing? There is absolutely no pumpkin within the ingredients at all!
Yeah I know, mindblown right?

You'll see from this picture below that it is full of stuff that we really need to steer clear from. I adapted this info from "foodbabe" the food inspector queen I like to call her. I have given a CLEAN version that I found at the "gracious pantry"
Much better ingredients and you definitely know what's in it.

So to all my fellow Pumpkin Latte fans, skip the starbucks, save some cash and make your own healthy and clean version!

Are your vitamins doing more harm than good?

I once read a book about man-made vitamins and the information I found was astounding. Not all vitamins are created equal and most of the vitamins on the shelves at the drugstore are full of chemicals, sugars, fillers, dies, and not at all what they claim to do for you.

A common sense fact here: Synthetic or man-made vitamins (i.e. fortified, concentrated, added) are nothing more than INORGANIC substances since they are created in a laboratory. Our bodies are ORGANIC. Therefore an inorganic substance cannot be absorbed or accepted into an organic substance.  It is similar to oil and water. They do not merge.

Many vitamins are created with the use of synthetic/inorganic/chemical/man-made copies of the real thing. These tend to make up 95% of that bottle of vitamins that you believe because of the marketing, is going to help you.

Unfortunately, there are 5 common ingredients in the vitamins that you need to look for, and then put that bottle back down. It will not do you any good.

1. Ferrous Fumarate (C4H2FeO4)
It is a anhydrous (containing no water) salt that by combining ferrous iron with fumaric acid and used as a  preparation to improve the quality of blood. Yet the iron used is inorganic and pre-oxidative, meaning it increases the free-radicals in your body and causing damage to your liver because extra iron in the body accumulates there. It also is known to feed or increase infections and bacteria.  Inorganic iron has been linked to cardiovascular disease and even cancer.

2. Magnesium Stearate (Mg(C18H35O2)2)
Used to make large productions  of supplements,  this chemical  is produced by mixing sodium stearate with  magnesium sulfate,  similar to hydrogenated  oils. This chemical has shown signs of death from inhalation of the powder.

3. Manganese Sulfate (MnSO4H2O)
Interesting enough, the MSDS or the Material Safety Data Sheet list this chemical as a hazardous substance. It indicates it adversely effects  reproduction.

4. Chromic Chloride (CrCl3)
Although this type of is far less poisonous than other forms, it is still a toxic substance, known to to be a reproductive hazard. It is on the Hazardous  Substance list. It is more common in metal industries, tanning solutions, and as a waterproofing agent.

5 .Sodium Selenite (Na2SeO3)
Selenium found in food is an antioxidant. Yet this type is inorganic and has been known to cause tumors, genetic mutations, interfere with reproduction, and cause  birth defects.

Here is a handy guide when choosing "vitamins" from the store.

Look for the words “100 percent natural”.  Some may say “natural,” but manufacturers can claim “natural” on  their products if at least 10 percent of the product comes from  natural food sources. The Organic Consumers Organization recommends looking for  those that state “100 percent plant-based” or “100 percent animal-based”.

Find the “food source” list on the product.  If it doesn't contain any whole food sources then it is synthetic. You are looking for yeast, fish, vegetable and citrus.

Look for whole foods in the list instead of the nutrient. Foods that contain a vitamin, such as “acerola cherry powder,” which is vitamin C. If you can  identify “vitamin C” in the ingredient list, you can almost guarantee  that the vitamin is synthetic.

Watch for salt forms in the product, a synthetic added to supplements  for increasing the stability of the vitamin or mineral. Some to look for are acetate, bitartrate, chloride, gluconate, hydrochloride,  nitrate and succinate.

Words that end in “ide” or “ate” indicate that the  product has salt forms, which are synthetics. for example, if you see chloride, hydrochloride, acetate or nitrate on the  list, the manufacturer definitely used synthetics.

The letters “dl” that appear before the name of an ingredient  indicate it is synthetic. You could look for “fish oils” when  buying a vitamin A supplement. If the  label states “palmitate,” it is  a synthetic vitamin A supplement.

Synthetic Vitamins to Avoid

Vitamin A: Acetate and Palmitate
Vitamin B1 (Thiamine): Thiamine Mononitrate, Thiamine Hydrochloride
Vitamin B2 (Riboflavin): Riboflavin
Pantothenic Acid: Calcium D-Pantothenate
Vitamin B6 (Pyridoxine): Pyridoxine Hydrochloride
Vitamin B12: Cobalamin
PABA (Para-aminobenzoic Acid): Aminobenzoic Acid
Folic Acid: Pteroylglutamic Acid
Choline: Choline Chloride, Choline Bitartrate
Biotin: d-Biotin
Vitamin C (Ascorbic Acid): Ascorbic Acid
Vitamin D: Irradiated Ergosteral, Calciferol
Vitamin E: dl-alpha tocopherol, dl-alpha tocopherol acetate or  succinate

What is Organic...Exactly?

Organic, free-range and wild-caught foods. We see these items in the store or hear about them, but what are they exactly?

Other than being one of the healthiest types of food, they are also environmentally friendly because they reduce the amount of toxins in our water, soil, and air.  That is the main reason many people are switching to it.  They want to live an eco-friendly life. It is definitely important to take care of our earth and this is a perfect way to start.

Organic food is defined as having been produced without the use of chemical fertilizers or artificial pesticides. You do need to be way though, and look for the seal that states it is certified organic. In produce, the SKU# will have a 9 preceding the other digits. (ex: 4109 vs 94109, the number without the 9 is not organic)

Free Range Meats/Eggs
This is simply what it says. The animal was allowed to graze on the lands that were not sprayed with pesticides. This is for cattle, turkey, chicken and other animals like the pig or buffalo. They are also hormone free.

Wild-Caught Fish
A study was done regarding "farmed" salmon vs. "wild" salmon. It was found that the farmed variety had 16 times the amount of PCB's that is found in wild salmon, 4 times the level in beef, and 3 times the amount found in other seafood. It is definitely not recommended to eat farmed fish more than 1 time per month because of the content of toxins. Stay on the wild side. (ie: wild pacific/wild Alaskan salmon)

What do you do when organic is not available?

1. Look for thicker peels.  The thicker the skin, the less pesticides can penetrate through. Bananas, citrus fruits, pineapples and melons all would be safe because you remove the peels before eating.

2. Watch the thin peels. High levels of pesticide residue are on produce such as; apples, grapes, berries, nectarines, potatoes, peppers, celery, and spinach. You will find it difficult to peel the skin, so it is recommended to buy organic.

3. No peel. what about Lettuce and broccoli? Best thing to do is peel off the outer layer of the leaves. For broccoli, organic is best but if it is not available please wash it well.

4. Wash your produce. You can wash wax off of your apples and such with a natural bio-degradable cleanser or a mild detergent.

5. Soak your produce. Remove the wax and pesticides by soaking your produce in the sink filled with cold water and a tablespoon of 35% food-grade hydrogen peroxide for about 10 minutes. Please rinse well.  Lemon juice can be substituted for the peroxide.

Weightloss Myths, 8 Things You Need To Know

Ah yes! We hear them all the time and some of us believe them to be true but I am going to fill you in on the most common that are definitely not true.

1. Stopping exercise the muscle will turn to fat:
Muscle and fat are two different types of tissues in the body and you cannot convert one into the other. If you stop , the muscles will shrink in size - but do not disappear. The more calories taken in that are not burned off will be deposited as fat.

2. If you’re not sweating, you’re not working to a good intensity:
Sweating is the body's way of cooling itself down. The intensity of the exercise can't be determined by the amount you sweat. A well-trained person will often sweat a lot because their body can more efficiently regulate heat. Take into fact the room temperature, and clothing as well. These also determine your temperature and how much sweat is needed to cool down.

3. More exercise is better:
Exercise is beneficial , however more is not always better. It depends on what is trying to be achieved. There is a level and frequency required to achieve results. When you reach that level, sometimes additional exercise can cause the opposite to happen. You need to give your body time to repair and regenerate. Exercise does cause stress on the body and needs to be able to recuperate in order for the exercise not to have a negative effect.

4. Exercise on an empty stomach and you burn more fat:
Weight loss is the amount of calories burned in one day, not how. . Exercising morning or night has no advantage over the other. You need fuel for your body. If you workout on an empty stomach chances are you will feel fatigued half way through because you lack the fuel to keep your energy up. Whereas working out after a meal can also lessen the burn of calories because your body is focusing on digestion not burn. Moderation. A protein shake a half hour before working out or some fruit and yogurt can help PRE workout. Afterwards same rule applies.

5. By focusing on my abs I will lose my belly:
Exercising your abdominals will help to tone and firm, but it will not reduce fat  that are make up your belly. Fat reduction comes from burning more calories than you take in. Fat is reduced  throughout your  body  all together; there is no such thing as spot reduction.

6. Drinking water while exercising will give you cramps:
Sure if you drink litres of water before, after, and during will give cramps. If you have small sips periodically throughout the workout to replace lost water will not give you cramps. After you have finished the workout then by all means drink the litres in.

7. Fat free foods are okay to indulge in:
Fat free does not mean calorie free. That phrase can mislead you to believe that you won't gain weight, but if you do not burn off those calories you will gain weight.

8. If you ingest sugar before a workout your energy level will increase:
Unfortunately, sugar intake leads to a quick  rise in your blood sugar. This in turn makes your body produce insulin to process the sugar and then your energy levels drop. You will most likely feel exhausted or fatigued during the workout.

Find a program that works for you, one you enjoy. Stay consistent and eat well following a clean diet and you will reach your goals. Your  metabolism will increase, after-burn of working out will increase and you will be well on your way to reaching and maintain your weightloss/exercise goals.