Newsletter September 13, 2022

Living Well Newsletter – Sept 2022


Healthy Halloween Candy Alternatives

Are you dreading that Halloween sugar rush and crash your children will have this year (and maybe you too)? You’re not alone! That’s why we’ve rounded up healthy Halloween candy alternatives conveniently available at your local health food store.

Candy Corn

What is Halloween without candy corn? Luckily, some grocery stores offer this fall classic with a healthy twist. You can find candies that are vegan, gluten-free, nut-free, non-GMO, organic, and/or kosher.

Graham Crackers or Cheese Crackers

Kids love crackers, and healthy versions of their favorites are easy to find. Look for honey and chocolate grahams or cheese crackers made with organic wheat flour and no artificial flavors or synthetic preservatives.

Mini Nut-Butter Cups

Check out the organic version of this seasonal favorite. These gluten-free nut-butter cups with certified cocoa and 4 grams of protein are sure to please most trick-or-treaters!

Also in this issue…
Pumpkin: It’s Not Just for Carving
Understanding Pre-Workout Supplements
Flying Doesn’t Have To Be a Bumpy Ride
Roasted Pumpkin Seeds

Pumpkin: It’s Not Just for Carving

Plump, orange pumpkins are a beloved part of American autumn culture. They’re a hands-down favorite decoration for doorways and tabletops. Carving the jolly jack-o-lantern is one of the season’s most treasured traditions.

The downside is that many of us waste most, if not all, of the pumpkin. And what a waste it is, because pumpkins are delicious, low in fat and calories, and chock full of nutrients. They can be roasted like any other squash. You can also use them to make soups, sauces, pies, and breads.

Plan to carve a pumpkin? You can still make the most of its seeds and “guts.” Roasted pumpkin seeds are not only yummy; they also provide healthy protein. You can even use the seeds to make a pesto. While it’s tempting to toss the slimy pumpkin guts, consider using them in stocks or pumpkin bread instead.

If you’re fortunate enough to harvest a pumpkin, remember the leaves and flowers are edible. Toss the flowers in a salad, prepare the leaves like spinach or other greens, and relish the sustainability of the pumpkin!

Understanding Pre-Workout Supplements

Pre-workout supplements are meant to give you a boost of energy before you hit the gym while also lessening post-workout fatigue. Here are some ingredients commonly used in these supplements.

Caffeine can keep you focused, give you energy and improve your overall performance.

Beta-alanine is meant to help you complete high-intensity excercises. It may also reduce muscle fatigue both during and after the workout.

Creatine works to replenish your adenosine triphosphate (ATP) stores, which give your muscles the energy to contract. It can also help increase your levels of lean body mass.

Branched-chain amino acids have been shown to promote muscle growth and reduce damage to your muscles after an intense workout.

Contact your health care provider for more information.

Flying Doesn’t Have To Be a Bumpy Ride

While a clinical diagnosis of aviophobia – fear of flying – is rare, about 40% of people admit they have some anxiety associated with air travel. Worst-case scenarios aside, people worry about lost luggage and delayed or canceled flights. On the more intense end, some dread claustrophobia, engine malfunction or exposure to germs.

Some people choose not to fly, opting for destinations accessible by road or rail. But that’s not always practical or possible.

Nervous air travelers can try some of these tactics to alleviate travel-related distress.

Learn about the aircraft and its normal but seemingly mysterious knocks and noises. For example, turbulence is common, and planes are designed to accommodate such episodes. Technology can help pilots predict turbulence. If it can’t be avoided, the pilot can often alert passengers that some bumps are coming.

Research airplane safety features and emergency protocols. Statistics show that flying is safer than driving, so you can breathe easy since cabin air is constantly refreshed.

Chat up flight attendants. They’re your best source for support and safety information. The fact that they fly so often is a testament to air travel safety.

Choose an aisle seat to feel less closed in and more in control of your situation.

Bring entertaining inflight distractions. These can include a good book, soothing music, crossword puzzles, or a movie downloaded on your phone or tablet.

If you’ve tried all the usual advice and the thought of flying still makes you anxious, consider talking with a mental health professional who may suggest a fear-of-flying class or provide additional ways to help you stay calm during your flight.

Roasted Pumpkin Seeds

Seeds from 2 large pumpkins
½ tsp. salt
½ tsp. grapeseed oil
½ tsp. Lawry’s Seasoned Salt

Scrape out seeds from pumpkins. Using a colander, wash and clean seeds, removing pumpkin pulp and deformed seeds.

Soak clean seeds in a large bowl of water for 30 minutes or overnight in refrigerator. Drain.

Bring a stock pot of water to boiling, then add seeds and salt. Boil for 10 minutes.

Drain seeds and place in a bowl. Toss seeds with oil, then spread in thin layer on greased cookie sheet. Sprinkle with seasoned salt.

Place in 350° F oven and stir every 10 minutes to keep from burning. Bake for about 40 minutes, or until the seeds become firm and dark yellow. Remove from oven and allow to cool.


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