nutrition-with-noel

5 Guilt-Free Pumpkin Recipes for Fall

Fri, 09 Sep 2022 17:00:32 GMT

Five easy, healthy, and tasty pumpkin-packed recipes that you can make from the comfort of your own kitchen.

Pumpkin Pie Energy Balls

What you will need:

1 cup of nut butter (almond, cashew and peanut would all work)

1 tbsp of honey

2 tbsp of flour

1 tbsp of chia seeds (optional)

1 tbsp of pumpkin pie spice

2 tbsp of pumpkin puree

1 tsp vanilla

How to make it:

1. In a mixing bowl, combine flour, chia seeds and pumpkin pie spice

2. In a separate bowl, microwave nut butter, honey, vanilla and pumpkin puree for 30 seconds - 1 minute until it's easy to mix the ingredients together

3. Pour the nut butter mix into the dry ingredient mix and stir together

4. Freeze the dough for about 10 minutes so it hardens enough to handle

5. Line a baking sheet with parchment paper. Roll the dough into about 20 balls and arrange on the baking sheet. Refrigerate until fully chilled, then enjoy!

Chewy Pumpkin Bars

What you will need:

1 15 oz can of pumpkin puree

1 cup of sifted flour (I used coconut)

1/2 cup of monk fruit sweetener

1 tsp cinnamon

How to make it:

1. In a large bowl, mix all ingredients together until smooth

2. Spread mixture evenly along a baking dish lined with parchment paper

3. Refrigerate for 30 mins or until firm and enjoy!

*Note: if mixture is crumbling after combining all ingredients, add more pumpkin puree or a tbsp of water to thicken it into a dough-like consistency

No-Bake Pumpkin Cheesecake Bars

What you will need:

2 cups of cream cheese softened, at room temperature (I used Daiya DF Cream Cheeze)

3/4 cup of smooth nut butter

1/4 cup of pumpkin puree

1/2 cup granulated stevia or monk fruit sweetener

1 tbsp pumpkin pie spice

How to make it:

1. Line an 8 x 8-inch pan with parchment paper and set aside

2. In a large mixing bowl, combine cream cheese and nut butter

3. Add in pumpkin, granulated sweetener, and pumpkin pie spice and mix well

4. Pour the batter into the lined pan. Using a spatula, smooth out and place in the freezer for at least 45 minutes, or until firm. Cut into bars and enjoy!

Pumpkin Mousse

What you will need:

1 15 oz can of pumpkin puree

1 can of coconut cream, unsweetened

1 container of whipped cream (Truwhip is GF and So Delicious is GF/DF!)

1/2 cup of honey or agave nectar

1 tbsp of vanilla extract

2 1/2 tbsps of pumpkin pie spice

2 tsp of stevia or monk fruit sweetener

2 tsp cinnamon

How to make it:

1. In a medium saucepan, combine pumpkin, honey, vanilla, spices, sweetener and coconut cream

2. Heat until simmering, then remove from heat and place in the freezer for 10-15 mins

3. Remove mixture from freezer and fold in whipped cream then refrigerate for 30 mins to 1 hour allowing mousse to thicken

4. Pipe into small dessert dishes with a pastry bag, or pour into a dish and serve with graham crackers as a dessert dip!

*Store in the refrigerator to prevent mixture from becoming soupy

Pumpkin Oat Muffins

What you will need:

1 15 oz can of pumpkin puree

1 1/2 cups of flour

1/4 cup almond or coconut milk

1 egg

1/4 cup of rolled oats

1/4 cup of walnuts

1 cup of honey or agave nectar

1/4 tsp baking powder

1 tsp baking soda

2 tsp cinnamon

1 tsp vanilla

1/4 cup of pumpkin seeds (optional)

How to make it:

1. Preheat oven to 350 degrees F.

2. In a large bowel mix together the dry ingredients ( flour, oats, cinnamon, chopped walnuts, baking soda baking powder).

3. In a separate bowel mix the wet ingredients (egg, honey, milk and vanilla).

4. Combine wet ingredients with dry ingredients. Careful not to over mix!

5. Fold in the pumpkin puree until everything is combined.

6. Grease a muffin pan and fill each cup about 3/4 full. Sprinkle with pumpkin seeds and bake for 20 minutes. Let cool and enjoy!

How to Eat Seasonally: Fall Edition

Fri, 09 Sep 2022 16:52:06 GMT

Fruits and vegetables always taste better when they are in season.

Eating seasonally is beneficial for many reasons...

1. It saves you money.

When you buy food that is in season, you buy food that is at the peak of it's supply, which means it costs less for farmers and distribution companies to harvest it and get it to your local grocer.

2. It is more healthy.

Seasonal produce is grown more locally, so there is less transportation time needed and less likelihood that your produce has been sitting in a cargo box for days/weeks. It is also harvested at the peak of its season, which means that all of the flavonoids and powerful phytonutrients are in ample supply. Creating this habit also encourages a more diverse plate. Eating the rainbow is beneficial to our health in a lot of ways, but it is especially nourishing to our digestive health. Introducing new fiber-rich fruits and vegetables into your diet that you may not have eaten regularly before will be a welcomed treat to your gut microbiome!

3. It supports local farmers.

Since this produce is often grown and harvested close by, you can guarantee that you are supporting the farmers in your community. To be even more sure, shop at your local farmers market or produce stand. It is always a good idea to #supportlocal , however and whenever you can.

I like to keep things simple and enjoyable when it comes to nutrition, so to make it easier for you to plan your meals and make your grocery list while still fueling your health with your food choices rather than fighting it, I created this seasonal produce manual. I hope that it inspires you to prepare and eat foods that nourish the health of you and your family!

Fall Vegetables

Artichokes

Beetroot

Butternut Squash

Carrots

Celery

Kale

Leeks

Parsnips

Potatoes

Pumpkin

Wild Mushrooms

F all Fruits

Apples

Apricots

Blackberries

Figs

Grapes

Melon

Pears

Plums

H A R V E S T R E C I P E

Now that you have the list, what will you do to prepare them? There are so many delicious recipes that incorporate these Fall favorites. This one is a staple in my kitchen every year that Autumn rolls around, and I hope that it will become one for your home as well. Enjoy!

S w e e t & S a v o r y A u t u m n S o u p

Ingredients

1 package Al Fresco Sweet Apple Chicken Sausage, diced and browned

1 32-0z serving of Organic Vegetable Broth (or Chicken Bone Broth)

1 can of Organic Diced and Fire Roasted Tomatoes

2 Sweet Potatoes, peeled (optional) and diced

1/2 cup of Sweet Onion, peeled and diced

2 cloves of Garlic, diced

1 package of Assorted Mushrooms, sliced (baby bella, shiitake, oyster or crimini)

1/2 cup of Red Cabbage, chopped

1 bunch of Kale, chopped

1 tsp of Extra Virgin Olive Oil

smoked paprika, pink Himalayan salt and black pepper to taste

Instructions

1. Place a large pot over medium heat and toss in the diced sausage, onion, garlic and olive oil and cook until browned.

2. Add in tomatoes, broth, sweet potatoes, mushrooms and seasoning. Stir the mixture well and place the lid on the pot. Cook covered on low-medium heat for 20 minutes.

3. Add in the cabbage and kale then let it cook covered for 10-12 more minutes.

4. Uncover the pot, stir, and serve!

Tip: This soup is also delicious when made with butternut squash in place of sweet potato.

5 MAJOR Ways that Food Can Impact Your Health

Wed, 01 Jun 2022 12:19:18 GMT

1. 70% of Cancers could be prevented by a change in diet and lifestyle. Obesity is a key factor in the development of cancer because the most inflammatory cell in the body is the fat cell. Sugar (insulin) can also directly feed the growth of tumors. On the flip side, foods such as turmeric (circumin) and ginger have some of the most anti-inflammatory molecules found in all of nature!

2. Heart Disease affects 1 in 4 Americans, and it’s biggest risk factor is high cholesterol. Optimal levels of LDL in the human body are between 50-70 mg/dL, making the total cholesterol reading at or below 150. The average reading in America is 200 mg/dL. By simply boosting your Omega-3 rich foods and lowering your saturated fat (Omega-6) consumption, you could change the course of your health and significantly reduce your risk of heart attack.

3. High cholesterol and saturated fat intake is also associated with the development of Alzheimer’s. Women with high saturated fat intake have a 60-70% greater chance of cognitive decline over time. On the other hand, Harvard researchers found that women who consumed just one serving of blueberries and two servings of strawberries each week (due to their high flavonoid levels) had slower rate of cognitive decline by more than 2 1/2 years!

Did you know: increasing intake by just 7 grams a day is associated with a 7% risk reduction in stroke

4. Fiber is a great preventative against stroke. One study found that increasing intake by just 7 grams a day is associated with a 7% risk reduction in stroke.

5. Broccoli can help to prevent lung disease. A study gave smokers 25x the average American’s broccoli intake per day (equivalent of one stalk). Broccoli-eating smokers suffered 41% fewer DNA mutations in their bloodstream over a period of 10 days than non-broccoli eating smokers. This is associated with a lowered risk of lung cancer developing. With that being said, quitting is always the best option!

If you're interested in learning more about how your food choices impact your health, schedule a one-on-one consultation with me! BOOK A CALL

Fighting Infection Through Nutritional Methods

Thu, 10 Feb 2022 16:58:42 GMT

Infectious disease has always come with the changing seasons. Influenza, pneumonia strep throat, the common cold, and now COVID-19. It is vital that we look toward evidence-based nutritional methods for lowering the risk of contracting a number of potential infections. Before diving into this, I want to note that this advice is meant to be used for educational purposes only and should not replace medical diagnosis or treatment.

First, begin in your kitchen. Stock up on foods that are nutrient dense, NOT processed, FREE of refined sugars and FILLED with color.

Incorporate anti-viral spices such as oregano, sage, rosemary, thyme, garlic, ginger, shiitake mushrooms, peppermint, cinnamon, and turmeric. Cook with them, supplement with them, diffuse them, and take advantage of their affordability and powerful infection-fighting properties!

Second, supplement where you need it. Often, we can more easily get the recommended amount of immune-boosting compounds needed during times like these with a high-quality supplement in addition to choosing foods like the ones listed above. Especially since some of our go-to grocery orders may be temporarily out of stock or hard to come by.

Resveratrol

This is a plant compound that acts as a powerful antioxidant. Top food sources of this compound are grapes (especially muscadine), red wine, blueberries, cranberries, strawberries, peanuts, pistachios, cocoa powder and dark chocolate.

Both the concentration and the bioavailability of resveratrol is better when consumed via an emulsified supplementation. Meaning it is absorbed into our gut and distributed to our bloodstream much better when taken as a liquid, micronized supplement. My go-to product is Resvero made by Apex Energetics. This particular supplement is made from the Japanese Knotwood plant and is proven to lower cytokines (which means it would be helpful to take when battling an infection and not just for prevention of one). This particular supplement is also proven to inhibit growth of the Middle East upper respiratory syndrome coronavirus infection.1 This is NOT among the same strands of Coronavirus that we are dealing with in the U.S., but it is still good to know that such a non-invasive and widely available supplement can be used as an immune-booster that happens to have this powerful inhibition ability.

Trizomal Glutathione

Glutathione is the body's primary endogenous antioxidant. This powerful antioxidant plays a major role in many functions of the immune system, but what I want to note in terms of COVID-19 specifically is it's role in lung health. Glutathione plays a large role in how the lung lining functions, and it even helps to reduce the destructive inflammatory response called a "cytokine storm" that often accompanies a viral infection. There is also correlation between lower levels of glutathione in the body and increased severity of community acquired pneumonia similar to the cases that are being seen in conjunction with the COVID-19 virus.3 Apex Energetics' (again-I LOVE this company, they have incredibly high-quality and highly-absorptive supplements) Trizomal Glutathione is what I am using to increase my intake of this great immune-supporting antioxidant. The N-acetyl L-cysteine (NAC) in this particular supplement is also beneficial for breaking up mucus in the lungs, symptoms of sinus congestion and wet cough.4

Vitamin D

Vitamin D can modulate both the innate and adaptive immune responses. There have been multiple cross-sectional studies associating lower levels of vitamin D with increased infection. One report studied almost 19,000 subjects over a six-year period. Individuals with lower vitamin D levels (<30 ng/ml) were more likely to self-report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables including season, age, gender, body mass and race.5 Levels of Vitamin D change throughout the year, and they are typically lowest during the Winter months due to lack of exposure to the sun. On top of that, over 80% of Americans are deficient, which means that adding an appropriate daily dose is never a bad idea. The Vitamin D that I am using is Ultra-D5000 by Apex Energetics. It is emulsified and micronized, again, to ensure high absorption and to encourage better bioavailability.

Omega-3

This essential fatty acid is one of my favorite nutrients. It contributes to SO MUCH within our biochemistry, and of course, immune function is one of them. Omega-3 is essential, meaning our bodies cannot make it, but we need it to live optimally. When it comes to infection, the main role that Omega-3 plays is in reducing inflammation in order to prevent it in the first place, however, studies are now showing that EPA and DHA (two strands of the Omega-3 polyunsaturated fatty acid) may have actual immune-enhancing effects as well.6 Specifically, they could aid in the immune response associated with clearing the infected pathogens from the bloodstream and reducing the impact of the inflammation that the infection would cause to the body as a whole.6

Third, GUT SUPPORT is a key player in immune health. This is because the microbiota (bacteria) in our gut directly influence immune system homeostasis. When infection is detected in the intestinal lining, those good bacteria send signals to the immune cells via virus transmitters to signal an immune response. In order to boost the presence of good bacteria within that microbiome, a probiotic is a very helpful tool. Sibotica by Apex Energetics is a fantastic probiotic and one that, again, I use everyday! When it comes to probiotics, you can find them in food sources as well. A capsule is typically best for guaranteed absorption, however, adding meals rich in fermented foods such as sauerkraut, kimchi, pickles, kefir, tempeh and drinking kombucha are all great ways to boost your intake as well.

Lastly, if you want to know more about what game plan is going to be best for YOUR body, let's chat. Everyone is different, so what works for one person may not work the same way for the next. When it comes to nutrition, how our bodies respond is always dependent on our unique biochemistry. If you have been wanting to start fresh with food and work towards optimal health, there could not be a better time than now to set aside an hour for yourself to do just that. Click Here to schedule your appointment today.

Stay well!

-Noel

References:

1. Lin, Shih-Chao et al. “Effective inhibition of MERS-CoV infection by resveratrol.” BMC infectious diseases vol. 17,1 144. 13 Feb. 2017, doi:10.1186/s12879-017-2253-8

2. Wu, Hsin-Jung, and Eric Wu. “The role of gut microbiota in immune homeostasis and autoimmunity.” Gut microbes vol. 3,1 (2012): 4-14. doi:10.4161/gmic.19320

3. Natalja Voskresenska, Julija Voicehovska, Sergejs Babikovs, Vladimirs Voicehovskis, Aivars Lejnieks, Andrejs Skesters, Alise Silova European Respiratory Journal 2017 50: PA988; DOI: 10.1183/1393003.congress-2017.PA988

4. Tirouvanziam, Rabindra et al. “High-dose oral N-acetylcysteine, a glutathione prodrug, modulates inflammation in cystic fibrosis.” Proceedings of the National Academy of Sciences of the United States of America vol. 103,12 (2006): 4628-33. doi:10.1073/pnas.0511304103

5. Aranow, Cynthia. “Vitamin D and the immune system.” Journal of investigative medicine : the official publication of the American Federation for Clinical Research vol. 59,6 (2011): 881-886. doi:10.2310/JIM.0b013e31821b8755

6. https://www.nutraingredients.com/Article/2013/04/02/Omega-3-backed-to-boost-immune-health-not-just-battle-inflammation

nutrition-with-noel

5 Guilt-Free Pumpkin Recipes for Fall

Five easy, healthy, and tasty pumpkin-packed recipes that you can make from the comfort of your own kitchen.

Pumpkin Pie Energy Balls

Chewy Pumpkin Bars

No-Bake Pumpkin Cheesecake Bars

Pumpkin Mousse

Pumpkin Oat Muffins

How to Eat Seasonally: Fall Edition

Fruits and vegetables always taste better when they are in season.

1. It saves you money.

2. It is more healthy.

3. It supports local farmers.

Fall Vegetables

Artichokes

Beetroot

Butternut Squash

Carrots

Celery

Kale

Leeks

Parsnips

Potatoes

Pumpkin

Wild Mushrooms

F all Fruits

﻿

Apples

Apricots

Blackberries

Figs

Grapes

Melon

Pears

Plums

H A R V E S T R E C I P E

S w e e t & S a v o r y A u t u m n S o u p

Ingredients

Instructions

5 MAJOR Ways that Food Can Impact Your Health

Did you know: increasing intake by just 7 grams a day is associated with a 7% risk reduction in stroke

Fighting Infection Through Nutritional Methods

First, begin in your kitchen. Stock up on foods that are nutrient dense, NOT processed, FREE of refined sugars and FILLED with color.

Resveratrol

Trizomal Glutathione

Vitamin D

Omega-3

References: