Nutritional Powerhouse Pumpkin Seeds

The pumpkin seeds we roasted after carving pumpkins for Halloween
The pumpkin seeds we roasted after carving pumpkins for Halloween

Pumpkin seeds are nutritional powerhouses that can help fight off both cancer and diabetes. Packed with antioxidants and phytosterol (plant compounds), pumpkin seeds can also help your liver, immune system and heart health. Also, these tasty seeds offer up a dose of copper, zinc, magnesium and protein too!*

You can find raw pumpkin seeds in most specialty markets or in the health section of some grocery stores. Sprinkle some seasonings (like rosemary or garlic) and roast your seeds at 400 degrees until golden (usually between 5-20 minutes, based on the size of your seeds).

*http://www.care2.com/greenliving/13-health-benefits-of-pumpkin-seeds.html
Photo | Roasted Pumpkin Seeds | ©Brian Jackson | Used under a Creative Commons Attribution License

Share your comments here

Chew More for Your Health

854When you thoroughly chew your food you stand to gain a lot of benefits. Chewing slowly allows you to control intake and it ensures that you absorb most of the nutrients from your food. Also, chewing properly aids in digestion; gas and bloating tend to result from food that is chewed too little and swallowed too quickly.*

Try chewing more; swallow only when your food is completely broken down. Not only will you reap the benefits of conscious chewing, but you will also be able to enjoy your meals more by savoring them.

Express your love today!

Dr. Kim

*http://voices.yahoo.com/chewing-food-more-thoroughly-aids-digestion-has-2136674.html
Photo | Eating hedgehog | ©Janet McKnight | Used under a Creative Commons Attribution License

Share your comments here

Artichoke Lowers Cholesterol

849Statins are a class of drugs known to lower cholesterol. Research shows that artichokes are working as natural statins. In a six week study, participants’ cholesterol levels were reduced by 22.9%! Thanks to cynarin (the phytonutrient that is active in artichokes) people are experiencing better blood flow while balancing their HDL and LDL levels.*

Artichokes can lend themselves to a variety of recipes, from flatbreads, to salads, and dips. Have fun experimenting with this cholesterol-fighting veggie. An artichoke tastes great whether it is baked, streamed or boiled!

Express your love today!

Dr. Kim

*http://www.sciencedaily.com/releases/2008/07/080702170607.htm
Photo | Artichokes | ©Jewel o’ the Desert | Used under a Creative Commons Attribution License

Share your comments here

Feed Your Children Properly from Early Ages

Our taste buds may mature over the years, but what we eat during childhood formulates our food preferences. For this reason you can understand how important it is to incorporate healthy fruits and veggies into your kids’ current diet. If your kids consume a lot of sugar and fat now, chances are they will develop a lifelong taste for nutritional junk.*

Make eating healthy fun by getting your kids in on the action. Prepare colorful vegetable kabobs together or make your own yogurt-fruit parfaits for dessert. Training your kids’ taste buds to eat clean now will increase their chances of staying healthy in the future.

Express your love today!

Dr. Kim

*http://www.mindbodygreen.com/0-6240/5-Reasons-to-Feed-Your-Kids-Organic.html
Photo | d2536-1 | &Copy;U.S. Department of Agriculture | Used under a Creative Commons Attribution License

Share your comments here

Join Your Local Community-Supported Agriculture

764Don’t you wish you could have a farm in your backyard? Well, Community-Supported Agriculture (CSA) is offering the next best thing. By signing up for CSA, participants get fresh, local produce delivered directly to their door each week. The benefits are endless; healthy eating becomes a lot more convenient, the food is fresher and better tasting and your purchase supports local farmers in your community. CSA deliveries are also a creative way to get kids involved and excited about good nutrition.*

To find community-supported agriculture programs in your home town, visit www.localharvest.org/csa/ and search your city and state. Consider getting your neighbors in on the produce action for easier and potentially less expensive, bulk purchases.

Express your love today!

Dr. Kim

www.localharvest.org/csa/
Photo | Prospect Farm – 03 | ©elsacapuntas on flickr | Used under a Creative Commons Attribution Share-alike license

Share your comments here

Healthy and Tasty Trail Mix

754Are you feeling sluggish throughout the day? While you need sleep, you also need proper nutrition. Because they do not provide your body with anything of value, sugary snacks and processed foods can cause you to crash. Give your body the fuel it needs by eating healthy, easy-to-grab snacks like nuts and dried fruit. A trail mix is a great way to get the carbohydrates and protein your body craves.*

For a tasty and healthy trail mix, combine 1 tablespoon (each) of: raw pumpkin seeds, dried cranberries, raisins, sliced raw almonds and raw sesame seeds. If you have a sweet tooth experiment with crystallized ginger or shredded coconut. Yum!

Express your love today!

Dr. Kim

*http://www.livestrong.com/article/397236-how-healthy-is-trail-mix/
Photo | Trail Mix | ©Mary | Used under a Creative Commons Attribution License

Share your comments here

Eat Organic When Possible

True Food Co-op at Reading Repair Cafe held in the old Jacksons building, Kings Road, Reading, 15th June 2014.

Organic crops are grown in safe soil, without the use of synthetic pesticides, petroleum-based fertilizer or bioengineered genes (GMOs). Non-organic crops, on the other hand, are often grown with the use of pesticides, which can leave trace residues and can be absorbed into the fruits and vegetables that you eat. Studies show that organic produce boasts some nutrient levels that are 40% higher than non-organic produce.*

Buying organic can be expensive, so try to shop at a local farmer’s market, which will likely have better prices. If a supermarket is your only option, consider buying organic for the most commonly contaminated items such as apples, celery, strawberries, peaches, spinach, nectarines, lettuce and potatoes.

Express your love today!

Dr. Kim

*http://www.helpguide.org/articles/healthy-eating/organic-foods.htm
Photo | Karen Blakeman | True Food Co-op at Reading Repair Cafe (2) | Used under Public Domain

Share your comments here

Strengthen Your Eyes Naturally

1432Eye health and good nutrition are clearly linked. For example, lutein and zeaxanthin are commonly found in green leafy vegetables, and support your eye health. Lutein and zeaxanthin protect the retina from harmful blue light. By reducing the risk of light-induced oxidative damage, lutein and zeaxanthin help prevent macular degeneration of the eye.*

You can source lutein and zeaxanthin from spinach, kale, broccoli, collards, Swiss chard, radicchio, turnip greens, corn, green beans, peas, eggs, and oranges. When taken as a supplement, it is recommended that you take 10 mg of lutein and 2 mg of zeaxanthin per day.

Express your love today!

Dr. Kim

*http://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein?sso=y
Photo | Rachel Collins | Eye eye, cap’n | Used under a Creative Commons Attribution License

Share your comments here

Artichokes are Chock-full of Benefits

1374Packed with nutritional benefits, artichokes can boost your immune system, lower your cholesterol, and protect you from diseases such as heart attack and stroke. Artichokes are great detoxifiers and can improve your liver’s health. They aid in digestion too, improving issues such as constipation, indigestion, and diarrhea. Artichokes will provide your body with folate, magnesium, potassium, copper, and vitamins C and K.*

To steam artichokes, fill a saucepan with an inch of water, insert a streamer basket, and bring water to a boil. After trimming the artichokes, reduce the heat to low, place them in your streamer basket, and cover for 20 minutes. When an outer leaf can be pulled off with ease, the artichokes are ready!

Express your love today!

Dr. Kim

*http://www.lifeextension.com/Magazine/2011/11/The-Amazing-Artichoke/Page-01
Photo | Vegan Feast Catering | Artichokes | Used under a Creative Commons Attribution License

Share your comments here

A Healthy Bite of Dark Chocolate

chocolateThe high levels of flavonols found in dark chocolate have been known to improve glucose regulation, which can protect you from developing Type 2 Diabetes. The dark chocolate flavonols known as oligomeric procyandins have been credited as being the most effective at controlling glucose levels. Another study, conducted by The American Journal of Clinical Nutrition, also found that dark chocolate can be linked to lowered blood pressure and decreased insulin resistance.*

Don’t just add dark chocolate to your diet, instead you should swap it out for an already-sugary treat. Remember that the closer your cocoa is to a natural state, the healthier it is, so make an effort to choose raw, dark versions over milk chocolate varieties whenever you snack.

Express your love today!

Dr. Kim

*http://healthyeating.sfgate.com/can-diabetics-eat-chocolate-5950.html
Photo | “Chocolat de Bonnat tasting” | ©Everjean | Used under a Creative Commons Attribution License

Share your comments here