Category: Food Stuff

Posted in Encouragement/Motivation, Food Stuff, intermittent-fasting

Lettuce Entertain You!

Posted on by HeatherLynn

Salads are a great addition for the journey to a healthier lifestyle. They are versatile and varied and nutritious if you choose the right ingredients and practice portion control.  The heart of every good salad is based on the greens you choose.    

Most people conjure up visions of salads where the Iceberg Lettuce is the base.   Iceberg lettuce has gotten a bit of a bad reputation with claims that it has no nutritional value and I, like countless others, bought into this rumor.      

An amazing sale on bagged “garden salad” caught my eye.   I noted the star of the show was Iceberg lettuce and it just burned me that they (whoever “they” are) were offering discounts on food that would do nothing for me.   It prompted me to do a bit of research, and I was surprised to find that I had been misled!   Iceberg lettuce is reasonable and nutritious!    

Nutritionally, it provides essential vitamins such as Vitamin A, Vitamin K, and Vitamin C, contributing to eye health, blood clotting, and immune function. 

Iceberg lettuce also contains beneficial minerals like potassium and calcium, which support heart health and strong bones.     

I’ll stop hating on Iceberg lettuce, for sure.   

There are some other greens to add to your mix.  I like to mix and match to keep my body guessing at what I’m going to throw at it next.  

  1. Raw Spinach  –  a great way to boost up your iron  
  1. Raw Beet Greens –  vitamin A  and vitamin K 
  1. Raw Swiss Chard  –  tvitamin A and vitamin C 
  1. Raw Dandilion Greens – high in calcium, iron, and prebiotic fiber & vitamin C  
  1. Raw Mustard Greens  – a bit of Folate, vitamin C and vitamin K 
  1. Raw Collard Greens  – Vitamin K, Vitamin C, and a small amount of E 
  1. Raw WaterCress – Vitamin K and Vitamin C 
  1. Raw Romaine – Vitamin K and Vitamin A 
  1. Raw Leaf Lettuce – Vitamin A 

As you’ll note, there are two vitamins that seem to be present in nearly all forms of the lettuce family.  Vitamin A & K 

Why you need Vitamin A –   

Vitamin A is essential in your Vision health, aids in Immune Function & Reproductive health, assists in Cell growth and development and is a workhorse for your skin health. 

Why you need Vitamin K –  

Vitamin K is important to contribute to blood clotting and is a major star when it comes to your bone health.   

You cannot choose a “wrong” combination of the lettuce family.  However, do not live on salad alone.  This is only a supplement to healthy journey you’ve chosen.  Continue to make wise decisions and eat mindfully!  

Posted in Encouragement/Motivation, Food Stuff, intermittent-fasting

Exploring the Carnivore

Posted on by HeatherLynn

A plateau is, no doubt, one of the most frustrating blockers in this journey of a better lifestyle.   I began to doubt myself and I felt old habits trying to creep back in as week after week nothing seemed to change.  The weeks turned to months and the numbers on the scale have refused to move.  I know my motivation is lacking, my hunger pangs are winning, and my self-esteem appears to dip down to those self-sabotaging moments that held me back for years.     

This must stop.  My brother reached out to me, having the same problem.  He has been plateaued for a full year.   He grew weary of it and did something about it instead of lamenting about the frustration.    He embarked on a side journey of a Carnivore diet combined with the intermittent fasting.    If anyone needs an inspiring talk, my brother is the one to speak with.  His scale is moving again, and the hopefulness has come back into his voice.   The daily text messages I get are all encouraging me to explore this method myself.   I’m going to let history repeat itself and I’m going to take his advice and dive headfirst and give it a go.   

Today is Day One.    

I spent a good portion of my morning reading up on the Carnivore diet and I have doubts, mostly because I am a lover of fruits and vegetables and this diet does not include those.  It’s an elimination diet with claims to help with weight loss, improve mental clarity, reduce inflammation, improve digestion and increase energy levels.     

The basic foods you get to consume include animal proteins, fatty cuts of meat, organ meats, fish and seafood, eggs and full-fat dairy products.      

The foods you are avoiding include plant-based foods, grains and cereals, legumes and beans, processed foods, sugars and sweeteners, and alcohol.    

I encourage you to read up on this :  The Beginner’s Guide to the Carnivore Diet – Carnivore Keto Secrets   This site is very thorough in detail, and you’ll have a good deal of information if you decide you wish to give this a try.    

I do know that due to my love of fruits and vegetables, this is not a diet that I will stay on for a great length of time. Especially given the time of year when all the best berries are coming into season.   I will most likely alternate this along with a plant-based diet to ensure I am getting all the nutrients my body needs.   I am not the same as my brother.  Our genders alone dictate that we will lose weight differently. Our age makes a profound difference as well.  He is exploring the needs of man entering his 50’s and I am tending the needs of woman mid-50’s in the middle of menopause.   Our results will be different, but the point of this exercise is to break the plateau.    

Would you give up fruits and veggies for a month to break your plateau?  

Drop a comment below and let me know what your thoughts are!  

Leave a comment

Posted in Encouragement/Motivation, Food Stuff

Water Me!

Posted on by HeatherLynn

Any article on dieting and healthy eating you read, inevitably you will find something in there pertaining to the encouragement of drinking water. It helps fill your stomach, making you feel full and reducing your overall calorie intake. silences dehydration disguised as hunger pangs; It is known to regulate body temperature and lubricate joints, helping give a bit of boost to the metabolism. and it flushes out excess sodium which if you leave unchecked, ironically causes, water retention. Water is good for you.

Water can also be boring. It’s recommended to take in at least six full glasses of the liquid elixir on a daily basis, but plain water is just sometimes hard to choke down. Fortunately, there are some great options to make water more enticing and exciting.

Option 1 = Admit it, you like carbonation. It wasn’t just the sugar in the sodas that made you smile. On the market today there are some great “fizzy” waters, better known as “seltzers” with flavors infused right in them. Brands like Waterloo and Bubly have a large line of flavorful sparkling waters with zero calories at a reasonable cost.

Option 2 = Infuse some flavor in your plain water! The natural flavors of fruits, herbs and other botanicals helps you hit that water goal every day. There are a few things to keep in mind with this method.

1 – Never use dried/dehydrated herbs/fruits/vegetables. You will not get the full flavor from these. Always use fresh and try to get the organic if possible. It goes without saying (but I’ll say it anyway), wash produce and rinse herbs to remove chemicals, pesticides and other residues.

2 – Always use cold or room temperature filtered water. Filtering the water will maximize your infused water flavors. Using hot water makes produce fall apart quicker and can compromise the nutrients you are hoping to get out of it.

3 – chop fruit or vegetables and tear the leafy bits of herbs to release the oils.

4 – Fill your container ( jug, glass jar, water bottle ), about 1/3 full of your solid ingredients and the rest with water.

5 – Soak (steep) for 2-4 hours at room temperature or you can soak overnight in the refrigerator.

6 – after the soak, squeeze the solid bits against the side of the container with a spoon to release the last of the flavor and then shake it vigorously (don’t forget to put a lid on it!)

8 – Gradually pour the water from one container into another (referred to as decanting) and filter out your solid pieces. A small fine screen mesh strainer or coffee filter will work well for this step.

9 – Store filtered water in the refrigerator for up to three days. OR you can pour the water into ice trays and have infused ice cubes.

Some interesting combinations to try :

Cucumber and Mint

Parsley and Celery

Ginger and Lemon or Honey

Raspberry and Mint

Celery (with pieces and torn celery leaves)

Watermelon and Basil

Watermelon, Kiwi, and Lime

Blueberry and Orange

Lime, Ginger, and Basil

Lemon, Raspberry, and Rosemary (or blueberries in season)

Grapefruit, Pomegranate, and Mint

Lime, Coconut, and Pineapple

Mango and Ginger

Strawberry and Kiwi

Blackcurrant and Lemon

Pear and Fennel

Lemon and Thyme

Orange, Guava, and Mint

There are so many different things you can try, these are just a few suggestions. Be inventive, find a combination that is uniquely your own!

Happy Drinking!

Leave a comment

Posted in Emotional Well-Being, Food Stuff

Food Noise – Hear me Roar

Posted on by HeatherLynn

When I was young, I remember breakfast discussions between adults about lunch plans and dinner plans.  To me this seemed normal, it would be necessary to have this information so you would know to get things out of the freezer to thaw or to know what time a meal would be served.   

As I grew older, I found myself planning future meals while devouring a current meal.  Often, I would be thinking about it as I drove to work or took a walk.  It was okay, that was the way it was supposed to be. I was being proactive.  

Now let’s go back to those younger days and fill in some time gaps.  When I was offered a baked good or sweet treat, it was GOOD. They made me feel warm and happy inside, albeit only for a short period so I always wanted more and the cravings would become obsessive.   As I gained in years, I also gained in pounds.  I had a yen for the sweets.   Since I lived in an area where fast food was twelve miles away and an absolute special occasion, processed goodies were not yet an issue.   However, I gained my independence and loved the taste of cheeseburgers and fries.    

Adulthood came upon me.  Still planning my meals, thinking about yummy snacks to get at the store, stopping at convenience stores for a quick chocolate bar and then mentally berating myself for being a compulsive snacker with no self-control.  I would become angry with myself and sometimes I would be able to turn away from the temptations, but 90% of the time I would give in.   The underlying reason?   Food had always been a comfort to me and although it was making me miserable physically and mentally, it was giving me brief moments of comfort that I apparently needed as I struggled with life.   

I had no idea this had a name.  Currently its trending as “Food Noise” and I am most certainly a victim of this.   

Food Noise is a preoccupation with food.   For example, after (or during) you’ve had a meal, you may instantly start thinking about your next snack or next meal.  It is an internal dialogue that can be influenced by factors such as diet, mental well-being, and nutrient deficiencies.  

– fixate on what, when, or how much to eat.   

-plan the next meal before having finished your current one.   

-compulsively check restaurant menus or delivery services   

-stress about the consequences of food choices.   

– internally beat yourself up over your lack of self-control but still give into the impulse 

However it manifests for you, the impact on your life and eating behavior can be both harmful and overwhelming to your physical and mental health. 

It is possible to quiet the Food Noise. 

  1. Focus on a healthier diet 
  1. Eliminate the processed foods (no more Fast Food! ) 
  1. Meal Prepping – having the meals prepped makes it easier to not overeat 
  1. Stop buying the unhealthy snacks, get them out of your house, if they are not there you cannot eat them 
  1. Educate yourself on healthy recipes and learn how to prepare them.  Taking this time to prepare your meals makes you more mindful of what you are doing. 
  1. Eat Intentionally 
  1. Make an eating schedule and stick to it.   
  1. If Joe brings in donuts for the office, you don’t have to eat one, you can politely decline and remove yourself away from the temptation. 
  1. Bring healthy snacks for yourself so when you are tempted to give in for that sweet stuff, you have a workaround. 
  1. Exercise 
  1. Its hard to walk and stuff a cheeseburger in your mouth at the same time. 
  1. Find activities that keep your hands busy and your blood pumping, you’ll find that thoughts of food are nowhere in sight. 
  1. Reduce Stress 
  1. What i love about this one is people throw this suggestion out like you are intentionally bringing stress into your life.   Do your best to find ways to reduce the stress factors.  I know some things are not in your control but you do have the power to control how you handle it. 
  1. Get more sleep 
  1. Tired and fatigued equals the desire to fuel up.  If you are rested you won’t feel the extra need to gain energy. 
  1. Look into Medication 
  1. Semaglutide medications tend to activate certain receptors, which promote the release of the hormone GLP-1 which basically quiets your food noise.   
  1. Talk to your doctor if you consider this direction, it is important to make sure you understand all side effects and results of using this method to quiet your food noise.  

I will tell you this.  My food noise started when I was a child.  It’s lived with me for decades and honestly, it’s like a family member in my head.   Since beginning my journey and making changes in my lifestyle, this family member has become noticeably quieter.   There are days, admittedly, when Food Noise roars and is nearly deafening.  On those days, I have my arsenal of weapons to fight it.  An always available full water bottle, a portioned out healthy snack, and a “Before” and “After” photo nearby to show me what determination and perseverance looks like.   

Leave a comment

Posted in Food Stuff

Delivered to My Door

Posted on by HeatherLynn

Losing inches and pounds in today’s world is a task that is much easier than perhaps even ten years ago. In the past we had limited resources to help us on our journey; we had to depend on our own sheer will and determination for most of it. Today our resources are vast and seemingly unlimited. From the helpful apps to put on your phone, right to the meal delivery services bringing the food directly to your home.

I’m not big on the apps, though I preach that you should use them. I have them on my phone and I do dabble with them, but I have never gotten in the habit of being chained to the daily logging. It is one of my weak points.

I have also never taken part in the revolution of meal delivery services; however recently I have needed to research them for my long-term-should-be-married-but-we-are-not-yet-boyfriend. He was recently diagnosed with Type 2 Diabetes and he is not exactly disciplined when it comes to restricting his diet. To help him out, we decided to get him a meal delivery service and make the new way of life transition a little easier.

I found a great site for comparing different services https://comparemealdelivery.com . This site lists out the top ten meal delivery services and what plans they offer as well as the pricing. There is one for every budget and most give you the option of pausing the subscription at any time.

Why do people choose meal delivery services?

-Time. Schedules often do not allow for you to go home daily and prepare a good meal, nor do they allow the luxury of prepping for the week.

-When comparing the cost to how much you spend at a fast food place – the price per meal beats it out nearly every time and is much more nutritionally geared towards a healthy lifestyle

-A week of meal service delivery compared to a week of groceries is compatible. You may even be saving a bit.

-Instructions on how to prepare the ingredients gives you new cooking experiences and you’ll find many new dishes to please your palate.

-You can opt for prepared meals that have already been portioned out. No guess work involved.

Personally, I enjoy going to pick out fresh fruits and vegetables. I love the experience of pulling a meal together ; including the chopping, dicing, preparing and all the little things involved. It brings me a sense of fulfilment. I love that these services exist for those who do not have that same passion as I do.

In conclusion, I would say, look into the meal delivery system. Its a great resource to assist on your journey to a happier, healthier you.

Leave a comment

Posted in Emotional Well-Being, Encouragement/Motivation, Food Stuff

Self-Destruction and Re-Learning

Posted on by HeatherLynn

I’ve been stuck on this barren plateau for nearly two months. Its frustrating and disenheartening, but I’m the queen of self-sabotage. I’ve cheated on myself several times. I ate outside my eating window. I ate things that I knew were not healthy for me and I over indulged. I didn’t exercise willpower at the store and I doubled up on portions when I knew I should have had one. I have no excuses. I could try and justify it but those who know me would see right through the veil of disguise. I have only myself to blame. I am responsible for my actions.

Knowing this, I must start over.. How shall I do this? The hard way, of course. Re-learn the basics.

  1. Cut back on carbs
    Yes. Cut back on carbs right as Carb-Season hits. Such an easy thing to do for a girl that loves bread and pasta and potatoes. This is where the willpower is needed but often lacking.
  2. Increase exercise frequency or intensity.
    Time Change. It doesn’t matter that you gained an extra hour of sleep, it does not help because it takes at least three days for your body to figure it out. In the meantime, its dark when you get home from work. Exercise feels “wrong” when its dark, I don’t know why, it just does. Your motivation wanes with the daylight. This is when you must push yourself and find that inner strength to go to the gym or do that extra 15 minutes of exercise in your living room. Every little bit helps.
  3. Track everything you eat
    Every piece of stolen Halloween candy, every time you do a “This once won’t matter”; every taste test when you’re cooking; it all adds up. Tracking is a major pain and using the available apps helps! It does help you visualize how much you are consuming.
  4. Don’t skimp on protein
    This is unwaveringly true. Protein sustains you for a long time and you do not get hungry near as quickly as if you had just filled up on vegetables alone. Proeins also boosts your metabolic rate which translates into calorie burning. Eat some chicken, eat some beans, treat yourself to some steak!
  5. Manage Stress
    This is the most difficult of all. Stress comes in many forms. Family issues, work issues, personal, and even national. Many of us handle this by eating. Its a normal response, but its one that has to be controlled, especially when you have chosen to lead a healthier lifestyle. Make sure your snacks are healthy, stay within your portion size, and if you are intermittent fasting, do not stray outside of your eating hours.
  6. Avoid Alcohol.
    During the holiday season. Okay, it is sound advice, after all, alcohol packs a lot of calories, it loosens inhibitions which may lead you to overindulging, and it can suppress fat burning. I personally found that with the weight-loss, I also have no idea what my alcohol tolerance is. If you do drink, limit yourself to one or two and switch out to water.
  7. Eat more fiber.
    Perfect time of the year for the hot cereals like Oatmeal and Cream of Wheat. There are many other sources of fiber as well. Chickpeas, barley, broccoli, and kidney beans just to name a few. The fiber fills you up and helps with your digestive track.
  8. Drink water, coffee, or tea
    If you are intermittent fasting, you are already doing this. Remember to avoid the creamers and sugars – this includes the fun flavored black coffees. Stick with Columbian Roasts or Jamacian Blends. Green teas are particular good to drink but don’t shy away from the black teas, they are just as tasty. Water is always your first option. Its fine to drink seltzer water, but check the calories on the can first. I’ve found that some companies produce both water without sweeteners and no calories, and they also produce water that has sweetener and run anywhere from 5 to 10 calories a serving. If its sweet and has a calorie, its going to break your fast.
  9. Get plenty of sleep
    This is difficult. Time change messes with your biorhythm to start you off. Then there are the fluctuating temperatures that cause sinus issues and often difficulting breathing at night. The cold virus can run you down quick. Set yourself a bedtime just like you had to do when you were a kid, and stick to it. If possible, take a nap during the day, but no longer than an hour. Have a cup of Chamomile tea before bed to relax you, or a nice warm bath. Stay off of your social media an hour before bedtime to avoid stimulating your senses.
  10. The scale is a dirty liar
    One morning it tells you that you’ve lost 3lbs.; the next day it tells you you’ve gained 5lbs. It is not a reliable source of information when it comes to your weight loss. The way your clothes are fitting is a good indicator. The way people respond to you, the compliments you get, your overall attitude… all good signs that you are on the right path. The scale is just a tool and should only be brought out once a week as a guideline.

Don’t feel guilty about what has lead you to this point. Brush yourself off and go forward. All is not lost, you merely stumbled in the road. YOU GOT THIS!

Leave a comment

Posted in Food Stuff

Winter Foraging

Posted on by HeatherLynn

The days of Winter will soon be upon us and with it comes the days of naturally reaching for those foods that make us feel all warm and cozy. Who wants a salad when there’s chili and beef stew?? I liken us to bears this time of year; we forage like we will be scarce of food for several months. Honestly, I’m sure with a bit of research we’d find that its hard coded in our DNA to behave in this fashion!
However, we are not bears and we do have access to food more readily than our forefathers did. It is for these reason that we have every opportunity to stay on track during the colder months.

  1. Keep adding protein to your diet! Beans and beef are in chili, so there’s protein there! I never said chili was bad; I am saying that like all things, you must practice portion control and mindful eating. A high-protein diet can make you feel fuller, boost your metabolism, and reduce your appetite.
  2. Those whole, single-ingredient foods should be a priority. To clarify, Whole Foods are either not processed or minimally processed. The list includes fresh fruits and vegetables, whole grains (oats, brown rice and barley), nuts, beans, fish, and eggs. Devouring these types of foods is associated with a lower risk of cancer, type 2 diabetes, heart disease and stroke.
    The are naturally very filling and provides your body with the essential nutrients it needs to function properly.
  3. Go easy on the processed foods. Frozen meals (yes, the frozen pot pies that are easy and delicious), boxed products, and canned items. Generally, these have the least amount of healthy ingredients and the higher number of calories, fat, salt and added sugars.
  4. Fast-Food. Limit it to once a week if you absolutely cannot live without it. In all truth, its better to skip it all together, there is very little healthy about fast food and the cost is ridiculous.
  5. Watch your sauces and dips and dressings! Those little amounts make a difference! Take the time to measure them out if you are uncertain about how much you are using. I was surprised to find that 2 tablespoons of dressing was more than enough for my salads.
  6. Practice Mindful eating like your life depends on it! ( sort of does ). These months are filled with food that is comforting. Foods that are comforting are filled with calories, starches, sugars, salts and the sense of… comfort!
  7. Don’t forget to throw in some exercise. Instead of sitting down when you get home from work, immediately do something that is active. Walking the dog, talk a walk, do a dance session with YouTube video, go to the gym, catch up on some cleaning… Just donate at least 30 minutes of your day to movement.
  8. As always, drink that water! Its not as easy in the colder months, but it still has to happen. Aim for at least four tall glasses a day. I know the recommendation is higher, but we do baby steps in my world!
Posted in Food Stuff

Holiday Food Season is Upon us!

Posted on by HeatherLynn

As the days grow shorter and we pull our jackets out for those cooler Autumn mornings, there is a hint of something in the air.   Festival season!   In Southwest Missouri there are plenty of them to see, from Chief Sarcoxie Days, Apple-Butter Making Days and the Maple Leaf Days, just to name a few.  With them come the temptations of carnival treats. We’re talking about corndogs, funnel cakes, homemade pies, pulled pork and the list just goes on and on.   

Not only does this time of year bring the festivals, it brings us the holidays and all the mouth-watering temptations that go with them.  Halloween treats, Thanksgiving delectables, and we must never forget the wide variety of Christmas sugary goodness that will pass our way.   

In essence, this time of year is a true test of will power and self-control.   I am never going to stand on a soap box and preach at you to avoid all those things.  You shouldn’t.  You should have some of the good things in life, but you need to practice control and the art of saying, “Just a small piece”. 

Its never easy.  No matter how well you have been doing, you’re core memories will remind you how great everything is and make you want it even more.   BE STRONG!  

Stick to your meal schedule.  It’s been working for you and deviating from it will spell disaster no matter what kind of promise you make to yourself.  “I’ll just fast an extra hour tomorrow.”  No, you won’t.   You say you will, but tomorrow comes and you want to stay in your rigid schedule.     Make sure your meal is balanced and nutritious.   Keep track of the extra bites you take during your eating hour; they still count as calories even if its only one bite.

Get your sleep.  That seems to be the advice I read all the time, and I know its easier said than done. Holidays bring a lot of extra worry and stress.  Do your best to relax and slip an afternoon nap in here and there if possible.  Set your bedtime to an hour earlier if you have any way possible, those nights of binge-watching can be put on hold.  Try to stay off your phone an hour before bedtime, its said that those happy little devices are stimulating and distracting, not in the least bit relaxing.  I must admit, I have been lured into the dark abyss of videos more than once and forgone the hour of sleep that would have made a difference to my day.

Make sure you are still moving.  Its easier to get less stringent about your exercise as it gets cooler outside and the idea of snuggling up on the couch wrapped in a blanket, balancing a cup of hot cocoa and watching movies sounds divine, now is not the time to slow down.   The heat of the summer is gone and the fresh air outside is invigorating!  Weather permitting, park a bit further from the door when you go shopping, take the stairs instead of the elevator, go for a nice walk in the park, rake some leaves.  I just started playing golf and by no means is this a sport that is non-physical!  I have pulled muscles I didn’t even realize were there!

Choose satisfying and healthy snacks.   A bag of chips is not going to do the trick.  Instead go for an apple and a slice of cheddar cheese, frozen grapes, some trail mix.   Keep it healthy and fulfilling.  Yes, you’ll have a cookie or a piece of candy, but those should not be your primary snacks!  You’ll have to watch those “treats” with caution.   Instead of a full cookie, take a half.   Someone brought pie to the table.   You can be okay with ¼ slice and not throw your whole day to ruins.

Don’t be afraid of offending your family and friends if you don’t eat their creations for the family holiday meals and don’t allow them to enable you.    What do I mean by this?    These are the people who should be on your fighting side, supporting your decision to lead a healthier lifestyle.  Choosing to pass on the heavier calorie-laden dishes should not lead to an all-out guilt trip.    Telling you “Just one bite won’t hurt.”  Is not supporting your cause.  It is enabling you to fall back on your old unhealthy habits.    Be firm in your convictions.    Not saying you cannot have those things,  if you want them, have them with some control, but do not let the idea of hurting your Aunt’s feelings because you won’t eat her deep-fried butter on a stick, be the reason you lose control.

Holidays are certainly challenging, but you can do this!  

Leave a comment

Posted in Food Stuff

The Edible Squash

Posted on by HeatherLynn

Its September!  Which means the Winter Squash is starting to become available. I have always been a mediocre fan of squash having had it served to me often in ways that just was not appealing.  My mother, however, made darn good Acorn squash every fall season and so I based all my experiences on her variation.

As an adult, I’ve learned to expand my palette and more variety has come into play.  Spaghetti squash and butternut squash now visit the table and this year I am setting a goal to try a few new varieties. 

The health benefits of the squash are awesome!  They are loaded with antioxidants and can play a role in reducing oxidative stress.  Loaded with vitamin C and beta-carotene, it has the benefit of improved eye health.  Foods rich in these minerals may help slow the progression of macular degeneration a reduce chances of related vision loss. 

Vitamin C can also help prevent cataracts and it is important for growing and repairing cell tissue.

High in fiber, squash aids in digestion. Additionally, it is a good source of magnesium, calcium, iron, Vitamin A and Vitamin B6. 

As with anything, too much of a good thing can be bad for you so its important to incorporate this into your diet occasionally but not for every meal 

Some quick ideas for squash:

Clean and roast the seeds for healthy snack time

Replace the flour pasta with Spaghetti Squash

Use Butternut or Acorn squash as ravioli filling

Blend butternut squash with milk, dates and cinnamon to make a smoothie

Use acorn or Red Kuri squash to create a filling replacing for pumpkin pie

Enjoy this short list of Winter Squash that should look familiar to you :

Acorn Squash

Acorn Squash

Banana Squash

Black Futsu Squash

Boston Morrow Squash

Buttercup Squash

Carnival Squash

Butternut Squash

Field Pumpkin

Delicata Squash

Galeux d’Eysines Squash

Green Striped Cushaw Squash

Honeynut Squash

Kabocha Squash

Lakota Squash

Long Island Cheese Pumpkin

Musquee de Provence

Red Kuri Squash

Spaghetti Squash

Sugar Pumpkin

Sweet Dumpling Squash

Turban Squash

Hubbard Squash

2 responses to “The Edible Squash”

Leave a comment

Posted in Emotional Well-Being, Encouragement/Motivation, Food Stuff

His Name is HUNGER PANG

Posted on by HeatherLynn

I have been Intermittent Fasting for exactly one year now. I’ve been successful in my goal to drop some weight and lose some inches off my waist. I have gained even greater success with new habits of mindful eating and better choices.
One of the challenges I have not been so very successful in is the battle of the hunger because I changed up my schedule or had too little to consume at lunch. I will be living my life, working along just fine and then I am ferociously attacked by the hollowness within, a growling in the pit of my stomach and this weird feeling at the back of my throat I only know as a sign of being hungry.
I have removed all food from locations other than my kitchen so I will generally only have a bottle of water nearby. It is a gentle reminder to myself that I might just be thirsty. I reach for the water and down it like a man trekking through the desert, hoping to slake my thirst and drive away those mis-directed hunger signals.
It works for about ten minutes, and the signal returns. If that happens, I will get up and move around a bit, go refill that water and get my circulation moving. I should be doing this regardless since I do work a sedentary position at a computer, however this is a great motivator.
If I am truly hungry, those pangs will return. Since there isn’t anything edible nearby, I content myself with more water and then empty my desk hoping for a stray cough drop or a piece of hard candy that may have been forgotten. If I am truly desperate, I will give in. I will walk out to the desk of a co-worker where I know there is candy, or a cookie or something that will ease the annoyance. Since we are not all on the same journey, I can always count on them having something. This is both a blessing and a curse. It gets me past the hump, and I can finish my day and get home to make dinner.
You see what has happened? I had to make a poor decision because I did not plan well. Every day is an opportunity for success or failure. Some days do not start well and you leave the house without a good plan (aka, an afternoon snack that you have approved for your journey). Or the day started out well enough and something has occurred to throw your plan askew. We have to be prepared for these sorts of mishaps and sadly, I am nearly always woefully unprepared. I have gotten to writing myself notes and posting them all over my kitchen and front door to remind me of what I must take with me. It does the trick… when I remember to write the notes… sometimes I need a note to remind me to write a note.
While I sit and write this, I am currently suffering such an attack. It isn’t horrible, but I’m already contemplating what I shall cook up for dinner tonight.

And I’m chugging my water.

Leave a comment