Quinoa Stuffed Butternut Squash

Looking for a nutritious, delicious, high fiber, high protein vegetarian dish for this week’s dinner, and may be leftover for lunch the next day? Look no further than this super fall recipe!:

Pumpkin the Superfood!

Did you know that pumpkin is a superfood?! Without all the sugar and additives in processed food, adding pumpkin to your homemade or home baked foods is a great way to add nutrition to your meals!

Check out some of the reasons why pumpkin is one of the best seasonal superfoods:

1. Boost your eyesight!
Rich in beta carotene, an antioxidant that your body turns into vitamin A, pumpkin can help sharpen your vision, allowing you to see more clearly in low light as well as supporting the health of your retina and cornea. Also high in Vitamin C, adding pumpkin to meals can help reduce your risk of developing macular degeneration and cataracts.

2. Decrease the risk of cancer!
“Pumpkins are packed with nutrients and antioxidants, making them a cancer-fighting food,” said Joshua George, R.D., Clinical Nutrition and Patient Services manager at Inspira Health. “Because they’re rich in vitamin A, pumpkins also lower your risk for certain types of cancer, including prostate and lung cancer.”  Pumpkins also contain carotenoids, an antioxidant found in that rich pumpkin orange color. These antioxidants may lower your risk of developing throat, pancreatic, stomach, and breast cancer.

3. Decrease your blood pressure!
“Pumpkins are rich in potassium, which can help regulate your blood pressure, lowering your risk for heart attack and stroke,” said George. “They also contain vitamin C, fiber and antioxidants, which can help prevent heart disease.”

4. Boost your immune defense!
The vitamins C and E, beta carotene, folate, and iron found in pumpkin can help bolster your immune system and become more effective at fighting off germs.

5. Full of fiber leaves you full longer!
“Pumpkins are high in fiber but low in calories, which means they can help you feel full without increasing your overall food intake,” said George. “Because they’re such a good source of fiber, pumpkins can also help curb your appetite.”

6. Add an anti-inflammatory boost!
Remember, to benefit from this seasonal superfood, avoid the high levels of sugar and artificial flavorings found in pumpkin-flavored processed foods. Keep it healthy by roasting your pumpkin to make a savory soup or side dish, or go for the organic pumpkin puree without any added sugar. Added to sauces, bakes, and casseroles, it’s a fabulously flavorful addition. Enjoy it with the addition of pumpkin spice for an extra anti-inflammatory boost!

HOMEMADE PUMPKIN SPICE RECIPE

  • 3 Tablespoons (21g) ground cinnamon
  • 2 teaspoons (5g) ground ginger
  • 1 and 1/2 teaspoons (4g) ground nutmeg
  • 1 teaspoon (3g) ground cloves
  • 1 teaspoon (2g) ground allspice

15 Pumpkin Recipe Ideas

It’s pumpkin time! Farmstands and nurseries across the state are gorging with our favorite squash! High in vitamins C, E, beta carotene, folate, iron, and fiber, check out these healthy recipe ideas to add this superfood to your mealtime!

15 healthy pumpkin recipes

Exercise of the Week: Hip Flexor & Quad Stretch

Do you sit for more than 4 hours a day? How is your posture? If you suffer from chronic lower back or knee pain or have trouble performing leg movements like squats, lunges, or hip hinges correctly and without pain, most likely you’ve experienced some lower back discomfort from tight hip flexors. Or those tight quadricep muscles are causing the tendons to pull on the patella and creating knee discomfort.
Pack a 1-2 punch with this video! Learn how to relieve tightness in your hip flexors, releasing the lower back, as well as stretching out the quad muscles, which will relieve the pull on your patellar tendon and help your knees perform properly and without pain.

Desk Stretch for Tight Hips

Have you stretched your hip flexors lately? Remember, sitting for long periods of time not only causes your hips to be tight, but your glutes forget how to work, too! So get up, go for a walk, do some squats, and don’t forget to stretch your hip flexors! Check out these stretches you can do daily at your desk:
https://www.livestrong.com/article/13771502-seated-hip-stretches/

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