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5 big ways eating pumpkin seeds could improve your health

They may be small, but pumpkin seeds pack a nutritional punch. Like nuts, pumpkin seeds are a great source of protein and healthy fats including omega-3. Eating only a small amount of them will provide you with substantial levels of many of the nutrients and minerals you need. In a one ounce serving (28 grams), you’ll get 151 calories — mostly from fat and protein — but also zinc (14%), magnesium (37%), iron (23%), vitamin K (18%), zinc (14%), copper (19%), manganese (42%), and phosphorus (33%). Pumpkin seeds may appear on menus or products by the name “pepita” — a Mexican Spanish term. This typically denotes that the white, hard seed you usually see when you carve a pumpkin, has been shelled, and you can expect only the flat, green, oval interior seed. Because of their profile, pumpkin seeds have been linked to improved heart health, prostate health, and protection…

Easy 20-minute Bone Broth Chicken Noodle Soup

Think back to your childhood. If there was one guarantee when you got sick, it was that Grandma would be making you a big batch of chicken noodle soup. But does chicken noodle soup have any actual impact on impending sniffles? According to UPMC, when you’re sick, your immune system can receive support to help fight infections from standard cold and over-the-counter medicines. However, in some cases, the nutrients you get from a big bowl of chicken noodle soup can give additional aid to that support system. Studies have shows that the anti-inflammatory effects from the ingredients in chicken noodle soup can help ease cold symptoms, while the warm broth can clear nasal congestion. So while it may not be a miracle cure-all, chicken noodle soup makes a great meal when you’re feeling under the weather because it’s packed with nutrients. They are easy to digest, soothing to the throat…

9 vegan-friendly foods you can order at Chick-fil-A

A fast food chain with the word “Chick” in its name just doesn’t sound like a safe place for vegans. But inevitable road trips and late night sustenance requirements land folks of almost any diet at a take-out window now and again. It’s good to know where you can go when you’re in a pinch. Here are 9 items vegans can safely order at Chick-fil-A: https://www.instagram.com/p/BoMmvFolV4o/?taken-by=chickfila 1. Waffle Fries Yes, Chick-fil-A’s best selling menu item — the iconic waffle fries — are made with only three ingredients (potatoes, canola oil, and sea salt), making them undoubtedly vegan. You can even dunk them in the BBQ, Polynesian, or Sriracha sauces — all of which are also vegan, but is anything better than classic ketchup (also vegan)? https://www.instagram.com/p/BS_QZsCh906/?taken-by=chickfila 2. Hashbrowns Because morning rushes happen, too. You can pick up a box of these perfectly golden tots and pair them with ketchup and…

Crock pot apple cinnamon oatmeal

Is there anything better than waking up to a hot breakfast on a cold fall morning? Sometimes we need an extra boost to drag us out of that warm bed. Next time the weather forecast calls for gloomy, grey showers, set this recipe in your crock pot the night before. You’ll look forward to gobbling up this super filling, healthy, hearty fall breakfast. It’s perfect as-is, but you can dress it up with all sorts of toppings. It’s easy to make, and you’ll be satisfied for hours. If you’re on a diet, leave out the brown sugar and it will still taste great. However, at just 1/2 tbsp per serving, you might be able to find it in your diet to enjoy this touch of sweetness. Crock pot apple cinnamon oatmeal Serves 4-5 Ingredients  1 cup steel cut oats (no substitutions) 4 cups water 1 large Honeycrisp apple, chopped 1…

The most likely places you’ll catch a cold this winter

The cold and flu are a harsh reality of winter for many. Between October and March, about 5 to 20 percent of the U.S. population comes down with the flu, according to the CDC. Adults average about 2-3 colds per year and children have even more. While we all know to wash our hands frequently and eat a healthy diet, to stay healthy it also helps to know the places where we’re most likely to pick up cold and flu causing bacteria and viruses in the first place. Both cold and flu are contagious infections of the respiratory tract. Coughs and headaches are common to both. Congestion, sore throat and sneezing are associated with colds, while the flu brings tiredness, a high fever and an overall feeling of weakness in the body.  A cold is milder than the flu, and one can’t turn into the other because they are completely different virus. What they…

School Concession Stands can benefit from adding more healthy food options, study shows

Once upon an unhealthy time, high school students would buy a Coke and candy bar from a vending machine and call it a day. But kids and teens today are much more health-minded. A new study shows that school concession stands — best known for their greasy hamburgers and cheese soaked nachos — can actually benefit from adding some healthy fare to their menus. The study was recently published in the Journal of School Health. “We found that an average of 77% of students purchased healthier food items when they were available and that revenue also increased when a variety of healthy items were available,” said Brian Wansink, PhD, Professor and Directory of the Cornell Food and Brand Lab and study co-author. Beginning 2014, researchers at Cornell University and the University of Iowa teamed up with booster club presidents to publish their findings on healthy snack sales at their respective school concession…

Slow cooker Italian chicken, peppers and onions

When I gave up eating sausage, I knew Italian sausage sandwiches would present a problem. I always loved coming home on a Sunday to the smell of that big simmering pot of spicy sauce and peppers. What I always knew though, was that the sausage, strangely, was my least favorite part. Sure, the meat added heartiness to the sandwich, but the flavor and the spice could be replicated in a healthier way with veggies and lean chicken as the centerpiece. If you’re trying to eat healthier, you have to try this easy slow cooker recipe. Just toss in all of the ingredients and forget about it until dinner time. The peppers and sauce are delicious, and the sprinkling of fennel seeds will trick your taste buds, just slightly, into thinking it’s the original sausage recipe. If you like foods really spicy, consider adding even more hot pepper liquid. If you like…

AUTUMN QUINOA SALAD

I’m convinced we grow sick of salads because we stop taking the time to focus on the flavors — or lack-their-of — that we’re adding to the bowl. We fall in a rut, and start throw tomatoes over lettuce, grab the nearest salad dressing and call it a day. With truly endless combinations of veggies, grains, and fruits, there’s no reason on Earth you should get sick of salad. Take the time to explore different fresh tastes and usual dressings, and you’ll surely opt for healthy salads much more often. Here’s a salad that’s interesting enough to serve to at a fall feast, yet simple enough to whip up for weekday lunch. You’ll have most of these ingredients already in your well-stocked pantry — just pickup an apple, lemon, and basil from the produce department. I like using Red Delicious apples because of the bright color and feeling of fall…

The beach is good for your brain, studies show

Nearly 77% of employees don’t take all of their eligible time off, according to a survey from Glassdoor. And that’s a shame because slaying away at work and at home all day every day can take a toll. In case you needed more motivation to set that pile of work papers aside and hit the beach, know that recent research shows that spending time near the water does your body and mind a lot of good. According to an analysis of English census data published in the journal Health Place, people who live by the ocean report better physical and mental health than those who live inland. And living in a home with an ocean view can make you feel calmer than those without, according to a study published in the Journal of Coastal Zone Management. So it makes sense that Hawaii is regularly ranked as the happiest state in the United…

Keto Blackberry Smoothie

Berries are one of the few fruits that are allowed on the Keto diet. That’s because they are lower in sugar and carbs than most other fruits (don’t even try to eat a banana or grape on Keto!). Berries like blueberries, strawberries, raspberries and blackberries have exceptional anti-inflammatory properties as well, so they’re a great addition to any diet. A small handful can help new keto followers get a taste for something sweet and fresh while they’re getting accustomed to their new diet. Here’s a relish leto-approved berry smoothie to get your morning started: Keto Blackberry Smoothie Ingredients  1/4 avocado 1/4 cup frozen blackberries 1/4 cup unsweetened coconut milk (the full-fat kind) 1 cup cold water Directions Add all ingredients to blender and process until smooth. Pour over ice if desired, or drink as-is. Enjoy! Also see, Healthy candy corn popsicles. Get groceries delivered from everybodycravespantry.com, where shipping is always free. Follow us on…