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Pumpkin Smoothie Recipe! PDF Print E-mail
Saturday, October 08, 2016

Pumpkins contain zinc and other minerals that have an anti-inflammatory effect, protect you against prostate cancer, and even osterporosis!

Here's the link to my Pumpkin Smoothie recipe: Link to Pumpkin Smoothie Recipe

If you have other recipes you'd like to add, go ahead and submit some here


The Great Pumpkin PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, October 05, 2016

pumpkinsFall is a treasured time of year, and its signature seasonal squash is the brightly colored orange pumpkin.  When ripe, pumpkin can be boiled, baked, steamed, or roasted.  Once cooked, the pumpkin flesh can be eaten as is with some butter or spices for flavoring, or it can be pureed and used to make a variety of delicious dishes including oatmeal, smoothies, corn bread, chili, soup, risotto, lasagna, pies, custard, soufflé and my personal fave—pumpkin bread!  The possibilities for healthy food ideas using pumpkin are endless!


Not only is pumpkin versatile enough to make breakfast, lunch, dinner and dessert, its loaded with nutrients that offer a wide range of health benefits.


 Here’s what’s so great about pumpkins:

Great for the Eyes:A cup of cooked, mashed pumpkin contains more than 200 percent of the recommended daily intake of vitamin A, a powerful antioxidant that aids vision, particularly in dim light.  The gourd gets its bright orange color from the carotenoid beta-carotene, which the body converts into a form of vitamin A for additional eye protection.  Two other carotenoids found in pumpkin—lutein and zeaxanthin—also promote eye health and guard against macular degeneration.

Great for Managing Diabetes and Blood Sugar: Diets rich in beta-carotene also appear to offer protection against developing type 2 diabetes, with pumpkin consumption being the most effective.  Pumpkin flesh contains a compound that increases the level of insulin in the bloodstream, which helps lower blood sugar. Two other major compounds in pumpkin—trigonelline and nicotinic acid—are effective in lowering blood sugar levels by improving insulin resistance and suppressing the onset of diabetes. Trigonelline and nicotinic acid also inhibit the accumulation of triglycerides in the blood, a danger that often accompanies diabetes.


Pumpkin also holds promise for type 1 diabetics:  Chinese researchers found that pumpkin extracts can increase insulin production and regenerate damaged pancreatic cells. This could reduce or eliminate the need for insulin injections in type 1 diabetics.


Great for Boosting the Immune System:Pumpkin is a great source of Vitamin C, which helps fight free radicals and improves immunity. They are also high in phytosterols, which have been shown to enhance the immune response and decrease the risk of certain cancers.  The zinc in pumpkin seeds also boosts the immune system.

Great For Preventing Cancer:  Pumpkins contain compounds called cucurbitacins, which have been found to be effective at inhibiting the development and growth of cancerous tumors of the breast, colon, lung and central nervous system. Cucurbitacins offer the greatest protection against colon cancer. The oil in pumpkin seeds has also shown to be effective in the treatment and prevention of prostate cancer. The high amounts of Vitamin A, Vitamin C and carotenoids in pumpkins also offer protection against various forms of cancer.

Great for the Skin:  The high amount of Vitamins A, C and E as well as alpha-hydroxy acids present in pumpkin all reduce signs of aging in skin and give it a healthy glow.  Pumpkin seeds contain zinc, which also prevents appearance of wrinkles and helps to keep your skin hydrated and nourished. 

pumpkin seedsGreat for Lifting Your Mood:  Pumpkin seeds are rich in the amino acid L-tryptophan, a compound important in the production of the neurotransmitter seratonin, which is responsible for feelings of well-being and happiness. Eating a handful of pumpkin seeds regularly can keep your spirits high and prevent depression. 

Great Source of Fiber:Pumpkin flesh contains abundant quantities of dietary fiber—a one-cup serving of cooked pumpkin contains three grams.  It is extremely effective for treating gastrointestinal disorders such as constipation and indigestion. The high amount of fiber curbs the appetite and reduces fat absorption, which can assist with weight loss. It also helps in lowering the LDL (bad) cholesterol levels and regulating blood sugar levels.

Great Anti-Inflammatory Effect: The beta-carotene in pumpkin seeds and flesh has antioxidant and anti-inflammatory properties. Regular consumption of pumpkin can protect against joint inflammation and arthritis. Pumpkins have been known to provide relief from inflammation quickly, without the harmful side effects of anti-inflammatory medicines.

Great for Lowering Blood Pressure and Preventing Heart Disease:  Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension.  Additionally, studies have shown that the phytosterols in pumpkin reduce LDL or "bad" cholesterol.

Great for Preventing Kidney Stones:  Eating just 5 to 10 grams of pumpkin seeds every day stimulates the kidneys and prevents the formation of calcium oxalate stones.

Great Source of Protein and Omega-3 Fatty Acids: Pumpkin seeds, also known as Pepitas, are a rich source of protein and essential fatty acids.  One ounce of pumpkin seeds contains approximately 7 grams of protein. The essential fatty acids present in pumpkin oil offer several health benefits from providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power.


Given the wide-ranging benefits of all parts of the pumpkin, it’s time this orange squash makes its way into the kitchen now that its role as a Halloween decoration has passed.  For a picture tutorial on how to make your own fresh pumpkin puree, click here.


The Health Benefits of Fermented Foods PDF Print E-mail
Friday, September 30, 2016



It may seem strange to us that, advice in earlier times, click people knew how to preserve vegetables for long periods without the use of freezers or canning machines. This was done through the process of lacto-fermentation. Lactic acid is a natural preservative that inhibits putrefying bacteria. Starches and sugars in vegetables, fruits and milk are converted into lactic acid by the many species of lactic-acid-producing bacteria. These lactobacilli are ubiquitous, present on the surface of all living things and especially numerous on leaves and roots of plants growing in or near the ground. .

Boosting Your Immunity for the Flu Season PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, September 21, 2016


Whether or not you decide to get a shot this season, you should know that there is another way to escape getting the flu. Stay away from processed foods, especially refined sugars and flours, and eat a processed-free diet rich in nutrient-dense foods such as fruits, vegetables, whole grains, and chemical-free lean proteins. This is the best way to keep your immune system healthy overall, but there are active compounds called phytochemicals in a variety of everyday foods that have powerful anti-viral and flu-fighting abilities.

Your Amazing Immune System

We hear so much about keeping our immune system healthy, but what exactly is the immune system and how does it work? By understanding some of the basic elements of the human immune system and how they work, plus the overall role the immune system plays in your health, you can take responsibility for your own health and ward off the flu at any time of the year.

How the immune system works to keep us healthy is truly amazing. In its simplest terms, the task of the immune system is to identify those things that naturally belong in the body (such as vitamins, minerals, and phytochemicals) and those that are foreign or otherwise harmful substances (such as drugs, pollutants, and chemicals that are not from natural sources), and then to neutralize or destroy the foreign substances. The immune system is unlike other bodily systems in that it is not a group of physical structures but a system of complex interactions involving many different organs, structures, and substances, among them white blood cells, bone marrow, the lymphatic vessels and organs, specialized cells found in various body tissues, and specialized cells called serum factors, that are present in the blood. Ideally, all of these components work together to protect the body against infection and disease.

The human immune system is functional at birth, but it does not yet function well. This is termed innate immunity-the immunity you are born with. Immune function develops and becomes more sophisticated as the system matures and the body learns to defend itself against different foreign invaders called antigens. This development of the immune system is called adaptive immunity.

The immune system has the ability to learn to identify, and then to remember, specific antigens that have been encountered. It does this through two basic means. One is through white bloods attacking foreign invaders. White blood cells called T-lymphocytes identify and then destroy cancerous cells, viruses, and microorganisms like bacteria and fungi. The T lymphocytes, or T-cells, mature in the thymus gland (hence the "T" designation). The thymus, a small gland located behind the top of the breastbone, is a major gland of the immune system. In the thymus, each T cell is programmed to identify one particular type of invading enemy.

The second way involves the production of antibodies. These are not cells, but special proteins whose chemical structures are formed to match the surfaces of specific antigens. When they encounter their specific antigens, antibodies either damage the invasive cells or alert the white blood cells to attack. The antibodies are produced by another group of white blood cells, the B lymphocytes, which are manufactured in the bone marrow. When a B lymphocyte is presented with a particular antigen, it engineers an antibody to match it and stores a blueprint of the invader so that it can initiate the production of antibodies in case of subsequent exposure, even if a long period of time elapses in between.

What You Eat Makes A Big Difference in Your Immune Function

While the immune system is designed to keep us healthy, it can only do so when it is kept in good working order. It is aided mainly by phytochemicals and other compounds in foods that can prevent antigens from doing any harm, or destroy them altogether. The following is a list of some of the best immune boosting foods.

Orange foods - these foods contain a compound called glutathione, an immune-system component that works to destroy antigens like flu viruses. Orange foods also contain the phytochemical called beta-carotene (which is responsible for their orange color), which converts in the body to vitamin A. Orange foods include oranges, sweet potatoes, pumpkin, acorn squash, butternut squash, and cantaloupe.

Fermented foods - these foods contain probiotics, or good bacteria, that help keep the digestive tract healthy. Many viruses live in the digestive tract, especially the large intestine, so it's important to keep a proper balance of disease fighting probiotics in the large intestine. Probiotics stimulate white blood cells. Fermented foods include yogurt (plain, organic, and unsweetened is the best), kefir, and kombucha tea. Probiotic supplements are often a good way to ensure that you are getting enough probiotics.

The Anti-Viral Foods

Certain foods work extremely well against viruses. These are foods that basically stop viruses in their tracks and prevent them from attacking healthy cells.

Garlic - one of the best and strongest anti-viral foods you can eat because it stimulates immune cells. It contains the active compound called allicin, which fights infection and bacteria. One clove of garlic a day can have a powerful effect on boosting immunity.

Coconut Oil - contains a high amount of a special type of fatty acid called lauric acid, the main component found in mother's milk, which is responsible for strengthening the immune system and protecting against viral and bacterial infections. Studies show it has many healing properties, including its effectiveness with treating the HIV virus. The way it treats protects against viruses and bacteria is amazing. Many viruses are enveloped by a protective membrane composed of fats. Current research indicates that the fatty acids in coconut oil destroy viruses and bacteria by dissolving the fatty envelope surrounding them, essentially causing them to disintegrate.

Green and Black Tea - a recent Harvard University study showed people who drink 5 cups of black tea a day for two weeks had 10 times more virus-fighting chemicals in their blood than those who drank a placebo drink. The amino acid responsible for this immune boost is also abundant in green tea, and in the decaffeinated versions of both. Green and black tea contain a host of antioxidant compounds which help keep us healthy overall.

Flush Your Immune System to Keep it Healthy

Water - The immune system must be flushed with water daily to rid the body of toxins, viruses, and other antigens. This is one reason why keeping yourself hydrated is important. Do not underestimate the importance of drinking adequate amounts of water. The required amount of water per day is different for everyone. To determine how much water you need, divide your current weight by two. The resulting number is the number of ounces of water you need to drink daily.

Green Foods - Any food that is dark green in color is considered a green food, such as broccoli, spinach, kale and lettuces. Green foods also refer to green tea and a number of commercially available products containing dehydrated barley grass, wheat grass, or algae sources such as chlorella or spirulina. Such formulas are rehydrated by mixing with water or juice. They may also be placed into a smoothie. Green foods-packed full of phytochemicals, especially carotenes and chlorophyll-are especially helpful in boosting the immune system and flushing the body of dead toxins.

Vitamin C Foods - vitamin C is an antioxidant that is required for at least three hundred metabolic functions in the body. It aids in the production of anti-stress hormones and interferon, an important immune system protein. Vitamin C has the ability to combine with toxic substances, such as certain heavy metals, and render them harmless so that they can be flushed from the body. Vitamin C is found in berries, citrus fruits, and green vegetables. Good sources of vitamin C include asparagus, avocadoes, beet greens, black currants, broccoli, Brussels sprouts, cantaloupe, collards, dandelion greens, dulse, grapefruit, kale, lemons, mangoes, mustard greens, onions, oranges, papayas, green peas, sweet peppers, persimmons, pineapple, radishes, rose hips, spinach, strawberries, Swiss chard, tomatoes, turnip greens, and watercress.

Orange juice is an excellent source of vitamin C, but only if it is freshly juiced and has not undergone heat pasteurization.

Is Salt The Next Trans-Fat? PDF Print E-mail
Saturday, September 10, 2016


Could your protein bar be killing you? If it has a high salt content, it might be. According to a study published online earlier this month in the New England Journal of Medicine, the high salt content in most processed foods and prepared foods is largely responsible for the high incidence of coronary heart disease, strokes, and heart attacks. The authors of the study want to make salt a public health target and are hoping that their conclusions will bolster the same type of public policy efforts to reduce salt intake that have been used to regulate the amount of trans-fats in the American food supply.

Majority of Salt in American Food Supply Comes From Processed Foods

It is no secret that the typical American diet is very high in salt, just as it was high in trans-fats. Yet, despite evidence linking salt intake to hypertension and cardiovascular disease, dietary salt intake in the U.S. is on the rise. Currently, the average adult male in the U.S. consumes 10.4 grams of salt per day, while the average adult female consumes 7.3 grams per day. These amounts greatly exceed the recommended guidelines of 5.8 grams of salt per day (equivalent to 2,300 mg of sodium). However, it is important to note that 75% to 80% of the salt in our diet comes from eating processed foods, NOT from the salt we add during cooking or what we sprinkle onto to our food just before eating.

Why is there so much salt in processed foods? Salt acts as a preservative, making your chicken noodle soup last pretty much forever on the store shelves. Food that lasts forever seems a little unnecessary however, since we live in an age where nearly every food is readily available. The most common processed foods containing too much salt are canned foods (soups, broths, vegetables, beans and sauces), salad dressings, frozen foods, seasoning packets, and snack foods like nuts, chips, and crackers.

A separate study published by Consensus Action on Salt and Health revealed how ready-made sauces were among the convenience foods that contain high concentrations of salt. The study found that celebrity chef Jamie Oliver's spicy olive, garlic and tomato pasta sauce contained as much salt as ten bags of chips. Eating half a jar would equate to 5.3g of salt, which is 88 per cent of an adult's recommended daily intake. Loyd Grossman bolognese sauce was also criticized in the study. It contains 1.5g of salt per 100g.

Products that claim "reduced sodium" or "low sodium" usually still contain high amounts of salt. One must wonder what the sodium content was to begin with? Usually, half of "too much" is still "too much".

The high sodium content in processed foods is not solely for preservation. It also provides flavor, texture, and mouth feel. In baked goods, for instance, salt emphasizes sweet flavors. Additionally, it absorbs moisture, thereby adding crunchy textures to crackers and chips. Sodium is also used as a binder and thickener in products like gravies and sauces.

You'll also find that many fortified products like protein bars and some cereals are fairly high in sodium because salt, along with sugar, helps mask the off-putting flavors of synthetic vitamins and minerals.

Reduction of Salt Saves Lives

Interventions to reduce salt in processed foods have already been adopted around the world. Many countries, including Japan, the United Kingdom, Finland, and Portugal, have reduced population-wide salt intake through a combination of regulations on the salt content in processed foods, labeling of processed and prepared foods, public education, and collaboration with the food industry. If similar approaches were to be adopted in the U.S., important gains in disease reduction and cost savings can be achieved.

The effects of reducing salt intake on cardiovascular diseases and deaths are very similar to the effects of reducing tobacco-use, obesity, and cholesterol levels. The conclusions of the study show that if everyone consumed 3 grams (half a teaspoon) less salt per day, there would be between 54,000 and 99,000 fewer heart attacks each year. It would also save 194,000 to 392,000 quality-adjusted life-years and $10 billion to $24 billion in health care costs annually. Quality-adjusted life-years is a measure of disease burden, including both the quality and the quantity of life lived.

These interventions would be worth the money spent even if only a modest reduction of 1 gram per day were achieved gradually between 2010 and 2019. It would be even more cost-effective than if all people with hypertension were taking medications to lower their blood pressure everyday.

Will Salt Go the Way of Trans-Fats?

These results suggest that there is an urgent need for dietary change in relation to salt intake. Since changes attempts to lower dietary salt intake on an individual basis have largely proved to be ineffective, focus on other approaches such as reducing salt content in processed foods and better labeling of all processed and prepared foods can go a long way.

Several years ago New York City led the nation in a citywide ban on trans-fats (those nasty man-made fats that are still very pervasive in the food supply). A law was enacted requiring restaurants, street vendors, and fast food chains to stop using the man-made oils because they contribute to heart disease by raising bad cholesterol and lowering good cholesterol at the same time. It is now well known that trans fats are much worse for our health than saturated fats. Since the New York City ban, processed food manufacturers have reduced or replaced trans-fats in their products.

This month, New York City announced an initiative to urge food manufacturers and restaurant chains to reduce salt in their products nationwide by 25 percent over the next five years. California is considering setting salt limits on food the state purchase for schools, prisons and other public institutions.

Reducing Salt in the Diet Not Enough For Long Term Health - A Natural Diet Rich in Fruits and Vegetables is the True Long Term Solution

Reducing salt intake in processed foods is a good beginning, however if you want to truly avoid hypertension, you must not only reduce salt intake, but also simultaneously increase your intake of potassium. Excessive consumption of salt coupled with low levels of dietary potassium greatly stresses the kidneys' ability to maintain proper fluid volume, and as a result can cause high blood pressure or water retention.

Most Americans have a potassium-to-sodium ratio of less than 1:2 in their diets. This means that most people ingest twice as much sodium as potassium. Researchers recommend a dietary potassium-to-sodium ratio of greater than 5:1 for health maintenance. This is ten times higher than the average intake of potassium. However, even this may not be optimal. A natural diet rich in fruits and vegetables can produce a potassium-to-sodium ratio greater than 100:1, as most fruits and vegetables themselves have a potassium-to-sodium ratio of at least 50:1.

To make sure that you get an adequate amount of potassium, eat foods that have a naturally high potassium-to-sodium ratio. These include asparagus, avocados, carrots, corn, lima beans, potatoes, spinach, tomatoes and tomato sauces, apples, apricots, bananas, cantaloupes, oranges, peaches, plums, strawberries, cashews, plain yogurt, and unprocessed meats such as chicken and lamb, and fish such as halibut, cod, flounder and haddock.


Bibbins-Domingo, Kirsten, Ph.D., M.D., Chertow, Glenn M., M.D., M.P.H., Coxson, Pamela G., Ph.D., Moran, Andrew, M.D., Lightwood, James M., Ph.D., Pletcher, Mark J., M.D., M.P.H., and Goldman, Lee, M.D., M.P.H. Projected Effect of Dietary Salt Reductions on Future Cardiovascular Disease, published at January 20, 2010 (10.1056/NEJMoa0907355);

Belluck, Pam. Big Benefits Are Seen From Eating Less Salt, The New York Times, January 21, 2010;

Hope, Jenny. Salt Warning to the Takeaway Generation: Teens Risk Health by Eating One Ready-Meal a Day, Mail Online, November 18, 2009;

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