Healthy Pumpkin Pie Recipe!

With Halloween right around the corner, curb treat cravings with this delicious Healthy Pumpkin Pie recipe! Only 141 calories per serving (room for seconds anyone?) Yum!

Ingredients:

  • 1 can (15 oz) pumpkin puree
  • 1 (13.5 oz) can full-fat coconut milk
  • 1/4 cup rolled oats
  • 2 tbsp ground flax
  • 1/3 cup coconut sugar or brown sugar
  • Pinch of pure Stevia (or 2 tbsp extra brown sugar)
  • 2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1/2 tsp salt
  • 1 tbsp pure vanilla extract

Instructions:

Preheat oven to 400 F. Blend all ingredients together until smooth, then pour into a prepared pie crust (view recipe below) in a 10-inch round pan. Bake 27 minutes (it will still be underdone after this time, which is okay!) Let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and “set.”

Crust Recipe:

  • 1 1/2 cups whole wheat pastry flour
  • 1 tsp salt
  • 1/3 cup sugar of choice
  • 1/2 cup vegetable oil
  • 2-4 tbsp water

Preheat oven to 200 F. In a large mixing bowl, combine all dry ingredients. Add oil and stir. Add water as needed until it just sticks together but is not gummy. Press evenly into a 10-inch pie pan. Put the crust in the oven and immediately increase the temperature to 350 F. (The crust will rise, just press the pie crust back down afterwards.) Bake 15 minutes. Let cool.

Calories per serving: 141

Recipe sourced from: https://chocolatecoveredkatie.com/2013/11/04/healthy-pumpkin-pie-recipe/

Tips for a Safe Halloween!

With Halloween right around the corner, browse through these tips to ensure a fun (and safe!) Halloween for all.

  • Make or purchase costumes in a light material for better visibility.
  • Place strips of reflective tape on the front and back of costumes.
  • Dress for the weather, add layers if needed.
  • Bring a flashlight and cell phone.
  • Carry a white bag or pillowcase for candy, and attach reflective tape as well.
  • Always travel in groups.
  • Use the sidewalk as much as possible.
  • Don’t eat any treats before you get home and can check them out in good lighting.
  • Leave on the outside lights for visitors.
  • Remember that some children have allergies; stickers are a great alternative!

Pumpkin Spice Trail Mix!

Adding pumpkin to just about anything screams “fall is here,” and trail mix is a great way to munch on the good-for-you squash. After you’ve whipped up this treat, divvy it into servings for a perfectly portable snack.

Ingredients:

  • 1/4 cup Sucanat or whole cane sugar
  • 2 tsp ground cinnamon
  • 2 tsp paprika
  • 1 tsp pumpkin pie spice
  • 1 cup unsalted whole almonds
  • 1 cup rolled oats
  • 1 cup unsalted pecan halves
  • 1 cup roasted salted pepitas (shelled pumpkin seeds)
  • 1 cup walnut halves
  • 1/4 cup pumpkin puree
  • 2 tbsp all-natural apple juice
  • 2/3 cup dried cranberries
  • 2/3 cup raisins

Directions:

Preheat oven to 250°. Mix Sucanat, cinnamon, paprika, and pumpkin pie spice in a small bowl. Set aside. Place almonds, oats, pecans, pepitas, and walnuts in large bowl. Mix together pumpkin puree and apple juice; pour over nut mixture and toss until nuts are evenly coated. Sprinkle with spice mixture, tossing to coat well. Spread evenly on two baking pans. Bake 30 to 35 minutes, stirring halfway through cook time. Cool completely. Stir in cranberries and raisins. Store in airtight container. Delish!

Recipe via: https://www.fitnessmagazine.com/recipes/snacks/healthy/fall-snack-recipes/

Benefits of Essential Oils

Essential Oil Benefits

Essential oils have been used for thousands of years in various cultures for medicinal and health purposes. Because of their calming, antiviral, stimulating, detoxifying, and antibacterial properties, essential oils are gaining popularity as a safe, natural, and cost-effective way to aid in a number of different health concerns.

The particles in essential oils come from distilling or extracting the different parts of plants, including flowers, leaves, barks, roots, resin, and peels. The distillation process separates the oil and water based compounds of a plant through steaming. Essential oils are then produced, which are highly concentrated and give off a strong aroma.

There are many great benefits of essential oils. Here are our top six.

  • Balance Hormones – Clary sage, geranium, and thyme help balance out estrogen and progesterone levels in the body.
  • Boost Immunity and Fight Infections – Many oils have anti-inflammatory, antibacterial, and antiviral properties. Some of the best oils for immunity include oregano, ginger, lemon, eucalyptus, frankincense, peppermint, and cinnamon.
  • Support Digestion – Aid digestion by using ginger or peppermint oil. Ginger oil promotes digestive health by easing indigestion and relieving gas. Peppermint oil has been shown to provide rapid relief of IBS symptoms.
  • Boost Energy Levels – Some oils have stimulating effects and can actually increase oxygen levels to your brain, which will leave you feeling refreshed, refocused, and energized. Great essential oils to help boost energy levels include peppermint, grapefruit, lemon, lemongrass, and rosemary oils.
  • Reduce Anxiety – Lavender, chamomile, bergamot, ylang ylang, and orange essential oils can reduce stress and anxiety. These oils contain sedative properties and induce a calm, peaceful, and relaxed feeling.
  • Relieve Headaches – Essential oils work as a natural headache reliever because they effectively treat the trigger, addressing the root of the problem instead of masking it like painkillers do. Using oils for headaches can provide pain relief, improve circulation, and reduce stress, which can be major causes of headaches. Try using lavender and peppermint oil.

 

Sourced from: https://draxe.com/essential-oil-uses-benefits/

Pumpkin Peanut Butter Dip

We approve of eating apples and celery alone, but combining them with this dip will give you a major vitamin-A boost. And let’s be real, if a snack is healthy and tastes like dessert, we’re going to eat it again (and again and again!)

Ingredients:

  • 1/2 cup pumpkin
  • 1/4 cup plain low-fat Greek yogurt
  • 1/4 cup peanut flour (or PB2)
  • 1/4 cup baking stevia
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon pumpkin pie spice

Directions:

Place all ingredients in a small bowl. Stir until smooth and creamy. Keep refrigerated and serve chilled. Serve with apple slices or eat alone.

 

Recipe courtesy of: https://www.fitnessmagazine.com/recipes/snacks/healthy/fall-snack-recipes/

October Don’t Get Sick Challenge

Don’t Get Sick Challenge

Happy October 1st! For the month of October, join us in our Don’t Get Sick Challenge. We will be posting daily tips and reminders to avoid getting sick as we head into the colder weather. Keep healthy with us, as our Naturopathic Clinic staff will be participating as well.

Here are some tips to get you started:

  • Get moving! Your immune system responds to exercise by producing more of the blood cells that attack bacterial invaders. And the more regularly you exercise, the more long-lasting the changes become. Research shows that people who exercise moderately 5 or 6 days a week catch half as many colds and sore throats as people who don’t.
  • Stay away from sugar! Just 10 teaspoons of sugar, the amount in two 12-ounce cans of pop, impairs the ability of white blood cells to deactivate or kill bacteria. Instead opt for a natural sweetener, such as one made from the stevia plant to boost the immune system.
  • Make room for mushrooms!  Experts explain the rare Reishi mushroom fungus stimulates the production of T-cells, white blood cells involved in protecting the body from infection. It increases levels of substances that strengthen the immune response. It also promotes sleep and reduces stress by suppressing the production of the stimulant hormone, adrenaline.

Ways To Relax (5 minutes or less!)

Ways To Relax (in 5 minutes or less!)

  1. Sip green tea – Herbal green tea contains a source of L-Theanine, a chemical that helps relieve anger.
  2. Meditate – All it takes is five minutes of peace to reap the benefits of meditation. Find a comfortable spot in a quiet place, concentrate on your breath, and feel your anxiety disappear.
  3. Remember your breathing – Slow, deep breaths can lower blood pressure and heart rate.
  4. Rub your feet over a golf ball – Get an impromptu foot massage by rubbing your feet back and forth over a golf ball.
  5. Nosh on chocolate – A square of dark chocolate can help calm nerves, regulate levels of the stress hormone cortisol, and stabilize the metabolism. (And it’s delicious.)
  6. Drip cold water on your wrists – When stress hits, head for the sink and drop cold water on your wrists & behind your earlobes. There are major arteries right underneath the skin, so cooling these areas can help calm the entire body.
  7. Find the sun – If it’s a sunny day, head outside for an easy way to lift your spirits.
  8. Stretch – Take a few minutes to stand up for a quick stretch, which will help relieve muscle tension and relax your body during a busy work day.
  9. Write it down – Putting our emotions on paper can make them seem less intimidating. Try journalling to get your thoughts out.
  10. Try aromatherapy – Drip some lavender, tea tree, or spearmint oil into your palm and inhale. The soothing scents help quiet anxiety and stress by stimulating smell receptors in the nose that connect to the part of the brain that regulates emotions.

 

Courtesy of: https://greatist.com/happiness/40-ways-relax-5-minutes-or-less

Pumpkin Quesadilla Recipe

Immune Boosting Facts!

Immune Boosting Facts!

1. Each part of the immune system has a unique function.

Dat Tran, MD, an immunologist at the University of Texas Health Science Center, shares, “Think of the immune system like the military. There are different branches that each serve unique function in protecting the body.”

2. Every day we encounter billions of germs, but they’re not all bad.

Countless micro bacteria live in and on our bodies, and they play a vital role in maintaining good health. Tran shares, “Good bacteria in our body provides us with the nutrients we need and also provides a defense against bad bacteria, as well as infections.”

3. Positive emotions and a healthy lifestyle can boost your immunity.

Studies show that optimism, positive emotions, and a healthy lifestyle can actually make our immune system work better. Tran explains, “The happier, or more positive you are, the more likely you are to eat right and be less stressed, which will help your immune system.”

4. Sleep deprivation can impact immunity.

Not reaching optimum levels of sleep can really wreak havoc on our bodies and immunity. Research shows that lack of sleep makes it harder to fight off infection, and easier to catch viruses such as the common cold.

5. Stress can affect the way your immune system works.

Increased stress levels are never ideal. This leads to increased cortisol levels in your body, a hormone that is important for overall bodily functions, but too much of it can lead to numerous health problems, including a compromised immune system. “The high level of cortisol can blunt your immune system.”, Tran says.

 

Immune Boosting Facts Courtesy Of: EverydayHealth.com

Baby Boy Oliver!

Dr. Nicole Hartman’s baby boy, Oliver, made an early appearance!

Oliver made his grand entrance into the world on Thursday, September 13th.

We are pleased to announce both Mom and baby are doing well.