Merry Christmas and Happy Chanukah

Merry Christmas and Happy Chanukah to all my friends and family. I hope that you all have a wonderful holiday.

Pumpkin Soup

Pumpkin Soup

• 1 cup chopped onion
• 2 cloves of garlic
• 2 stalks celery chopped
• 2 tablespoons olive oil
• 2 (14.5 ounce) cans vegetable broth
• 2 (15 ounce) can pumpkin puree
• 1 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground ginger
• 1/8 teaspoon ground black pepper
• 1 Tablespoon curry
• 2 cup heavy whipping cream or unsweetened coconut milk
• Pinch of cayenne optional
• 1/4 cup of maple syrup optional to sweeten
• 1/2 cup roasted pumpkin seeds for garnish

Saute onion, garlic and celery with oil in a medium saucepan until tender. Add 1 can vegetable broth; stir well. Bring to a boil; cover, reduce heat, and simmer 15 minutes. Add remaining can of broth, pumpkin, spices; stir well. Bring to a boil; cover, reduce heat, and simmer 10 minutes, stirring occasionally.

Blend mixture in a blender or food processor until smooth. Will need to do in batches. Return mixture to sauce pan and add milk, and maple if desired.

Pour into bowl and garnish with pumpkin seed and Greek yogurt optional

Holiday Drinking

The holiday parties have begun and that usually means drinking.  Everyone should drink responsibly and DO NOT drive after drinking.

If you find that you have drank to much here are some helpful tips that might help you deal with the next day a bit easier.

•  Excessive alcohol consumption can lead to a magnesium deficiency, Individuals with lower magnesium levels may experience a more severe hangover.  (pumpkin seeds are very high)
• Eat eggs the next morning, it help break down toxins in your liver and will also give you energy.
• Drink lots of water, before you drink while you are and after. Dehydration causes headaches and makes it harder for your body to dilute the toxins in your body. Drink one glass of water to every alcoholic drink, it will help space your drinks and keep you hydrated.    Drink fruit juice to help rid the body of toxins and replenish vitamins.
• Vitamin C helps the liver to break down the alcohol, drink orange juice
• Eat foods high in potassium like a bananas, cantaloupe, papaya and carrots

The Tranquility Mineral

Magnesium helps your body absorb Vitamin C and Calcium, but it also helps decrease stress.  So during this stressful time of the year here are a few foods that you can eat while you are out shopping or an easy snack to pack for your kids for school.
A handful of any of these- Almonds, Brazil nuts, cashews, pine nuts, pumpkin seeds
1 medium Banana  (that's why monkeys are so relaxed)
1 cup of any of these-  Barley, oat bran, buckwheat, brown rice, whole wheat
3 oz. - Tuna
1 Cup of any of these- Black beans, artichoke, spinach
For a quick on the go snack try this recipe.
Granola

INGREDIENTS:

8 cups rolled oats 1 1/2 cups wheat germ 1 1/2 cups oat bran 1 cup pumpkin seeds 1 cup finely chopped almonds 1 cup finely chopped pecans 1 cup finely chopped walnuts 1 1/2 teaspoons salt

1/2 cup brown sugar 1/4 cup maple syrup 3/4 cup honey 1 cup vegetable oil 1 tablespoon ground cinnamon 1 tablespoon vanilla extract 2 cups raisins or sweetened dried cranberries 1 cup dehydrated banana chips

DIRECTIONS:

1.	Preheat the oven to 325 degrees F (165 degrees C). Line two large baking sheets with parchment or aluminum foil.
2.	Combine the oats, wheat germ, oat bran, pumpkin seeds, almonds, pecans, and walnuts in a large bowl. Stir together the salt, brown sugar, maple syrup, honey, oil, cinnamon, and vanilla in a saucepan. Bring to a boil over medium heat, then pour over the dry ingredients, and stir to coat. Spread the mixture out evenly on the baking sheets.
3.	Bake in the preheated oven until crispy and toasted, about 20 minutes. Stir once halfway through. Cool, then stir in the raisins or cranberries and banana chips before storing in an airtight container.

Dog treats

Here's a recipe for your furry kids (dog) in your house.The treats have a cranberry or blueberry peanut butter yogurt  glaze on top

Cranberries and  blueberries, are 2 of the top 5 foods containing anti oxidants.  Raisins are not good for dogs because grapes are bad for dogs; raisins are dried grapes. Grapes have an adverse affect on the dogs organs (live and/or kidneys) causing them to shut down.

Safflower oil is used to help moisturize your dog’s skin. Pumpkin is also used because it has many health benifits for your dog.

1) Constipation: Pumpkin can be a very effective treatment for the occasional abnormal stool. (If your pet has regular GI issues, consult your veterinarian.) Pumpkins have a high water and fiber content and can act to hydrate the intestines and their contents when dogs are suffering from constipation. Start with 1 tsp for smaller dogs and 2 tsp for larger dogs at the first sign of constipation. The water and fibers will be absorbed by the dry stools in your dog’s intestines, and your pup should experience relief in a few hours.

2) Diarrhea: Pumpkin can also be used to treat diarrhea. The soluble fiber in pumpkins actually helps absorb excess water in the bowels that the body didn’t absorb properly, thereby helping to calm diarrhea. Start slowly, and adjust accordingly.

3) Urinary Health: Pumpkin seeds are high in essential fatty acids and antioxidants (good for overall healthy skin and fur), and the oils in pumpkins’ flesh and seeds are believed to support urinary health. They are also an excellent source of Vitamin A, beta-carotene, potassium and iron, and may even reduce the likelihood your pet will develop cancer.

4) Weight Loss: Pumpkin is also recently gaining popularity as a supplement to a dog’s food to aid in weight loss.

1 1/2 cups water

1/2 cup safflower oil

2 eggs

1 teaspoon vanilla

1 1/2 cups whole wheat flour

1 cup white flour

1/4 cup ground flax seed

1/2 cup cornmeal

1/2 cup rolled oats

Mix all ingredients in a bowl.  Divide dough in half.  Mix 1 Tablespoon of  canned pumpkin to dough .  Add 3 Tablespoons of peanut butter to the other dough ball.    Roll out dough on a floured surface.  Add flour if the dough if sticky. Cut into shapes place on an ungreased  cookie sheet and bake for 20-25 minutes at 400 degrees.

Cook and add yogurt icing (optional)

1 container of greek yogurt

1 Tablespoon peanut butter

add fruit Blueberries or cranberries if desire color or more nutrients.  My dog likes to like off the icing

Pregnancy and eating

The old wives tale is your eating for two. What leads to major weight gain is the idea that you now have a free ticket to eat anything. Pregnancy increases your energy needs and requires you to consume more calories than you normally would. Even though you are technically eating for two, however, your extra energy needs are well below what you probably think.
The energy requirements increase about 300 calories per day. So choose wisely and eat extra lean protein or dairy as your extra calories and not the cake. Add broccoli, cauliflower, brussel sprouts, green peppers, and tomatoes to your diet for vitamin C. Every pregnant woman should have extra folic acid. Lima beans, black beans, and chick peas are a good source of folic acid. Beef , turkey, One cup of cooked beans,One-half cup of tofu
1 ounce of pumpkin, sesame, or squash seeds are great choices for extra iron.

Have you check out my new website?

Fit and Fabulous has a new website!  I think you will find it easier to navigate.  I will still post on here for awhile. 
Go check it out
www.nutritionwarriors.net

Thanks Kim