Interview Spotlight

Hi Friends,

I hope you enjoy reading this interview, as much as I enjoyed being interviewed. I am honored that someone wanted to sit down with me and ask these questions. (I find myself giggling aloud at the thought) ...

Your name: Kathleen “Katy” Lashua

Your Position: Owner, CRT Practitioner, Integrative Nutrition Health Coach

Company Name: CRT Wellness Center of Sarasota, LLC

Website: www.crtwellnesscenter.com

Phone Number: 941-780-1654

Business Address: 7131 Curtiss Avenue, Suite #3, Sarasota, FL 34231 (across the street from the Gulf Gate Library)

Industry: Alternative/Holistic Health and Wellness

How many people does the company employ?

Self Employed. I’m excited that the wellness center is growing and looking forward to offering more alternatives under one roof to provide an array of wellness care options for all ages; newborn to grandparents. Follow me on Facebook, YouTube, Twitter, Alignable.com, and more. Stay tuned...

How long has it been in business? 11 years

What prompted you to start your own business?

I've always been intrigued with natural and holistic ways to improve health and maintain wellness; this due in part to my own health challenges from birth through childhood.  At age 40, I decided to pursue my License in Therapeutic Massage and graduated from the Sarasota School of Massage Therapy.  Katy's Therapeutic Massage and Aromatherapy was established in 2005.  As a lifetime student, I have enjoyed

educational opportunities such as earning my certifications in Aromatherapy, Neuromuscular Therapy, and Medical Massage, as well as the Full Body Human Dissection course with Kent Health Systems and Dr. Julian J. Dwornik at USF, Tampa, FL. 2010.  This, together with my husband’s health challenges, led me to my training as a CRT Practitioner with Dr. William Doreste, DC, of the Cranial Release Technique, Institute.  The (first) CRT Wellness Center of Sarasota, LLC established in 2013.  In November 2014, at the annual CRT Summit Conference, I was awarded CRT Practitioner of The Year; both humbling and an honor!

Describe what your company does:  By relieving stress and tension, CRT immediately addresses the leading cause of illness; STRESS and INFLAMMATION!

Our bodies process stress all the time.  Cranial Release Technique® is a therapeutic, hands-on application that works to restore proper function to the nervous system and proper balance to body structure, thereby creating an internal environment within the body to heal itself from the inside out.  The effects on conditions ranging from aches and pains to overall health and wellness are profound! CRT sets in motion a release of anything connected to or associated with the cranium… which is a lot.  We’re talking spine, pelvis, shoulders, hips, knees, the fascia tissue that runs throughout the body, and the cerebrospinal fluid flow. The procedure releases the entire cranium and surrounding Dura mater, the protective covering of the brain and spinal cord. The technique restores the 22 bones of the cranium to proper balance and movement, resulting in dramatic benefits to the rest of the body. Wouldn’t it be great if you could just push a button to release your body’s natural capacity to heal?  CRT may be the closest thing.

Given your business expertise and the nature of what you do, what advice can you offer?  No matter your background, we all need ways to maintain wellness in our stressful world today.  Whether you are an athlete looking to enhance performance, a student preparing for exams, one who is healthy, or one who is working through chronic illness, a corporate professional, parents, newborn, grandparents… you get the idea;  CRT is for YOU!

Where did you grow up?  I am a native Floridian… born in Miami, FL.  My teenage years were in Leesburg, Fl.  

Tell us about your family:   My mother, who now suffers with dementia, was/is a great influence in my life… she is an amazing woman of faith who instilled in me that with God all things are possible.  I am a wife and daughter...a sister, cousin, friend,

worshiper, and a child of God by His grace alone through Jesus Christ.  My husband and I have lived  in Sarasota since 1988.  We married in 1990… I can hardly believe that was a little over 26 years ago!   No children, however, we have a wonderful cat, Jade.

What are your hobbies/interests?

I love to sing at the top of my lungs, and I love to laugh!  I love to spend time with my husband, enjoy good food, good wine, and good friends. Good books, good music, good movies, horseback-riding, walking, camping, fishing, roller coaster rides, dancing, and the beach..(not necessarily in that order)  We are blessed to live in such a beautiful town as Sarasota.  The long walks on Siesta Key are some of my favorite times. I've participated in several half marathons, and love walking the St. Armand's bridge, too.  Who knows, you may catch me training for another half marathon out there!  Enjoying our Downtown Market on a Saturday morning is another favorite... winding the morning up with breakfast and lingering with friends over coffee at a favorite place makes it even better! I love spending time with the Lord... reading His Word... and getting to know Him more, and more. Life, this side of Heaven, is short. I want to "live out loud" and thank God for each day He enables me to do so.

------------------------------------------------------------------------------------------------------------- A quick note: For more info about CRT and to find a Practitioner in your area, please visit Dr. William Doreste's site www.cranialrelease.com

As always, I'm delighted for you to visit my website at www.crtwellnesscenter.com

Yours for living well,

Coach Katy

Catching a little R & R with my love, Kim Lashua

Dr. William Doreste and me

CRT Walk-In Wednesday

Freedoms-4th of July-God bless America

FREEDOMS - 4TH of JULY - GOD BLESS AMERICA

"Happy 4th of July!"

When you read that greeting, what comes to your heart's mind?

What are your plans for the day? How will you celebrate our nation's freedoms?

My mind goes to several areas... where we, as America, came from... where we are now... and where we're headed. I also think back to when I was in school; We began each day with prayer and the pledge of allegiance followed with singing, "God bless America" and/or "The Star Spangled Banner". I must confess, this year my heart is heavy. With that in mind, I go to the best history book of all time for truth, justice, encouragement and direction, The Bible. Below are a few of the scriptures I'm reading today as we celebrate our nation's freedoms. May God bless you this day!

Freedom and freedom from fear:

"Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom" 

2 Corinthians 3:17

"Blessed is the nation whose God is the Lord, the people whom he has chosen as his heritage" Psalm 33:12

"I will set my eyes on them for good, and I will bring them back to this land. I will build them up, and not tear them down; I will plant them, and not pluck them up. I will give them a heart to know that I am the Lord, and they shall be my people and I will be their God, for they shall return to me with their whole heart." Jeremiah 24:6-7

"For I know the plans I have for you, declares the Lord, plans for your welfare and not for evil, to give you a future and a hope" Jeremiah 29:11
"For God has not given us a spirit of fear, but of power and of love and of sound mind."
2 Timothy 1:7

“Tell everyone who is discouraged, Be strong and don’t be afraid! God is coming to your rescue…” Isaiah 35:4

The Lord will rescue me from every evil deed, and will bring me safely to His heavenly kingdom; to Him be the glory forever and ever. Amen. 2 Timothy 4:18

Ohhhhhh there are more!

Praying for you... praying and giving thanks this day for the many freedoms we enjoy. May God bless you and may God bless America!

 

Yours for living well,

Coach Katy

Easter celebration and the Crown of Thorns plant

We have a plant outside our home office window.  It is known as the Crown of Thorns plant. (pictured above) There are several stories surrounding the origin of this plant and how it came to be. Personally, I love what the plant symbolizes and it's gentle, beautiful reminder of what Jesus' suffering did on our behalf... bottom line, He paid the penalty for our sin, so we could have the freedom in Christ to live because of His death and resurrection, and have a secured eternity in heaven... forever! John 3:16-17 says it this way, "For God so loved the world that He gave his only Son, that whoever believes in Him should not perish but have eternal life. For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him."

This is much to reflect on and it can be heavy, however, come Easter sunday we can rejoice in celebration with all of heaven singing, "Hallelujah! The Lord is risen! He is risen indeed!"

Now to boil those eggs and color them!  What?  Yes, we color eggs, enjoy Easter egg hunts, chocolate bunnies and jelly beans, too.  I have wonderful memories from childhood etched in my heart's mind surrounding these activities... 

How do you celebrate Easter?

What are some of your best memories of Easter?

Please share your stories by commenting to this blog post. 

In great health! ... because of Him,

Katy

"Made to Thrive, not merely survive."

Made to Thrive; CRT and Spring Cleaning from the Inside Out

CRT and Your Body's Detox Team.  

Detoxing: Strengthening Your Body's Defense Team

Detoxification is a natural healing process that incorporates resting, cleansing, and nourishing the body from the inside out. By eliminating toxins, then fueling your body with healthy nutrients, a planned period of detox can strengthen your body's natural "Detox Team" and help maintain optimum health.

Health Coaches, (see www.katythewellnesslady.com), CRT Practitioners, and proponents of detoxing suggest following a detox plan at least once per year, with spring and fall being the ideal approach. You may have heard critics argue the human body is designed with just the right physiological processes necessary to clear the body of impurities and maintain health. Unfortunately for many people, lifestyle habits and the environments where we live, work, eat and play often expose us to toxins that our bodies don't efficiently eliminate.

The toxins you can be exposed to everyday include:

• chronic low level stress
• heavy metals in the food and water supply
• environmental pollution
• chemical food additives
• smoking; overuse of alcohol or drugs
• use/overuse of Rx medication
• prolonged high stress
• poor quality diet and lifestyle habits
• frequent colds or chronic illness

Your Body's Natural Detox Team

Your body naturally detoxifies itself via a Detox Team of organs that work synergistically to neutralize and eliminate toxins, with the goal of keeping the blood and cells free of impurities. The liver leads the Detox Team by processing toxins for elimination. The supporting detox defense players are the kidneys, intestines, lungs, lymph, and skin. When your body's natural Detox Team becomes compromised, impurities aren't properly filtered out. This makes it a real challenge for the Detox Team to maintain or restore health and well-being.

Detoxing Boosts Your Health

Regular CRT appointments, along with following a detox program suited to your personal needs, supports the body's natural cleansing process and boosts your health in many ways:

• Allows digestive organs to rest
• Stimulates the liver to process toxins more efficiently
• Promotes movement of bowels
• Improves circulation
• Enhances sweating, which facilitates release of impurities
• Restores vital nutrients and energy to the body

6 Things to Know Before You Detox

Before you begin a detox, prepare mentally and physically. Plan your dates a few weeks in advance. Inform the people closest to you about the time you've set aside to take care of yourself. Clear your schedule of routine obligations that may create stress. Stock up on inspirational music and reading material.

Gather Herbal Support. Herbal and nutritional supplements such as burdock, milk thistle, dandelion, and vitamins C and B protect and support the body's Detox Team, especially the liver. They also have antioxidant effects that benefit the whole body.

Hydrate! Without enough water, toxins will not be sufficiently flushed from the body. Aim to drink at least 2 quarts of water per day with lemon/lime during a detox.

Dry Brush Your Skin. Look for a brush with soft natural bristles. Begin with light, gentle brushing over the skin (don't make the skin red). Always brush towards the heart. Shower immediately after to rinse off exfoliated skin.

Get Wet. Therapeutic use of water also supports detoxification. A steam or sauna can accelerate the release of toxins.Hydrotherapy provides support to the muscles and promotes relaxation. Mineral bath salts also help release toxins.

Sweat it Out-Gently. Exercise facilitates digestion, circulation, metabolism and hormone balancing. During a detox, decrease the intensity of your usual exercise routine, but do break a moderate sweat. Get outdoors for fresh air and natural sunlight. Good exercise options are easy hiking, dancing, walking, yoga, or tai chi.

Rest Your Body and Renew Your Mind. For your mind and body to fully assimilate the benefits of detoxing, begin your day thanking God for His mercies that are new each day.  Invite Jesus to be with you as you read, talk (pray/meditate) on His word (the Bible), and listen. If you aren't familiar with the Bible, I recommend opening it up to the middle. There you'll find Psalms. I double dog dare ya to do the backstroke through Psalms each day while detoxing!  

You also need good quality sleep. Plan your least stimulating activities (reading, bathing) for right before bed.

How to Detox?

There are many ways to approach detoxing, from fruit and vegetable juice fasts to herbal tea cleanses. A typical approach is a short period of fasting with proper fluid intake followed by whole or raw foods and beverages before resuming your usual daily routine. There are people who must be under the care of a health practitioner, such as pregnant or nursing women or those diagnosed with certain conditions such as diabetes. In general, it's important to work with your health care provider to select a program that matches your health needs.

References

Last, but not Least!

I'd love your feedback!  These Blog Posts are for YOU (and me).  Let me know the topics you most enjoy reading about, or want to know more about.  I'm new at this blogging thing... I see it as a helpful and fun tool to grow healthier together.  After all, we are Made to Thrive! (not merely survive) Also, please visit my websites: www.crtwellnesscenter.com  and my newest addition: www.katythewellnesslady.com  The latter of the two is still under construction.  In the near future you will find under "Resources" featured recipes, events, and even another Blog section.  For now, please visit and feel free to poke around and enjoy.

God bless you in this day!

yours in great health,

Katy

Made to Thrive and Thankful

Introducing the CRT Savings Pass

Making WELLNESS affordable.

If you think about it, having "health" insurance is something that works only when you are "sick". In most cases one must reach a deductible of several hundred to thousands of dollars per year in order to utilize the so called "health benefits". What if you had a CRT Savings Pass that enabled you to receive regular CRT to help keep you well? What if your overall body systems were restored to optimal function and you found yourself not getting sick? Well, here at the CRT Wellness Center of Sarasota, your wellness is our top priority.

Single Adult - $2,000.00 per year Two Adults - $4,000.00 per year Family package - $5,000.00 per year (children must be under 18 years of age and living with parents) All passes can be billed monthly, or simply paid in full.

The CRT Savings Pass includes the benefit of discounts on all products and services offered.

doTerra Essential Oils to Rejuvenate Energy Levels

If you are feeling depleted, essential oils can be a gentle and safe way to rejuvenate your energy and invigorate your senses. Essential oils are typically blended into and applied with a thicker carrier oil (such as coconut, grapeseed, jojoba, or almond). With this method, you can massage the oil into your feet, behind your ears, or along pulse points on your arms and legs.

Essential oils also can be inhaled ("air therapy") much the way one inhales the aroma of a good meal. Hold the bottle a few inches below your nose and breathe deeply. Another option is to use an aromatherapy diffuser. It's a great way to use around the house, at your desk, or after a long drive.

These uses of essential oils are believed to stimulate the brain centers that are active in regulating hormones, including those that affect emotion and energy levels. The oils listed below are just a few that are recommended for boosting alertness, elevating mood, and restoring balance when you feel fatigued. Check with your wellness practitioner to see if these oils are right for you.

Energy-boosting oils can be blended or used individually. Remember, these oils are stimulating, so you would not want to use them within a few hours of going to sleep.

• Wild Orange (Citrus sinensis) uplifting, refreshing, and energizing.
• Ginger (Zingiber officinale) has a stimulating fragrance that can boost motivation when you feel sluggish.
• Lemon/Lime (Citrus limon/Citrus aurantifolia) are energizing, cleansing scents that can help dispel worry and clear emotional confusion.
• Peppermint/Spearmint (Mentha piperita/Mentha spicata) both can awaken mental activity and help relieve fatigue. Spearmint has a sweeter, less medicinal scent than peppermint.
• Rosemary (Rosmarinus officinalis) helps calm anxiety and boost mental alertness.

References

Mindful Eating

The race is on! Cooking, cleaning, hosting, visiting, and tackling a holiday shopping list that is growing faster the summer's weeds. Before you know it, the table is set and you're serving the holiday meal. This year, though, is going to be different--you're going to sit down and savor the cornucopia of flavors and the good company at your table.

The art of Mindful Eating... When you eat mindfully, you are in tune with the aroma, taste, and texture of food. You become much more aware of your appetite--just how hungry are you? And, you become more sensitive to the feeling of fullness, so you'll be less likely to overeat. Mindful eating brings enjoyment back to mealtime.

4 Ways to Slow Down and Savor Your Holiday Meal

Pause & Connect. After you give thanks for your meal, but before you pick up your fork, take a moment to connect with your appetite. How hungry are you... really? Of all the glorious food on the table before you, what are you truly hungry for? What flavors will nourish you and replenish your energy? Try not to choose foods out of habit. Fill your plate first with the foods your body most needs. Then, embellish your plate with smaller amounts of those traditional holiday favorites.

Clear Digital Distractions. Although it's less likely at holiday time when family and friends gather from near and far, it's easy to forget to turn off the digital devices that are such a huge part of our lives. Sure, someone will complain about missing a "key play" in the big game, but what's more important? :)

Take Bites, Not Gulps. Instead of shoveling food into your mouth, take smaller bites and focus on chewing and tasting it. Pause between bites to set your utensils down and breathe.

Engage All the Senses. The taste of food is just one way to appreciate it. Throughout your meal, notice how food smells and how it looks on the plate. Notice the colors and the textures. Consider the nutrients that the food will provide for you. Appreciate every aspect of eating (and celebrating) the holiday meal.

References

Cranberry Orange Biscotti

Almost too good to be true ... vegan, gluten-free, cranberry orange biscotti are a delicious treat to enjoy with a cup of tea or your preferred after-dinner elixir. Even the kids will love them!

Ingredients:

• 1 1/4 cups blanched almond flour
• 1 T arrowroot powder
• 1/4 tsp Celtic sea salt*
• 1/4 tsp baking soda
• 1/4 cup local/raw honey
• 2 tsp orange zest
• 1/4 cup dried cranberries
• 1/4 cup pistachios

Instructions:

1. In a food processor, combine almond flour, arrowroot powder, salt, and baking soda.
2. Pulse until ingredients are well combined.
3. Pulse in local/raw honey and orange zest until the dough forms a ball.
4. Remove dough from food processor and work in cranberries and pistachios with your hands.
5. Form dough into 2 logs on a parchment-lined baking sheet.
6. Bake at 350°F for 15 minutes, then remove from oven and cool for 1 hour.
7. Cut the logs into 1/2-inch slices on the diagonal with a very sharp knife.
8. Spread slices out on a baking sheet and bake at 300°F for 12-15 minutes.
9. Remove from oven and allow to cool, set, and become crispy.

Serves: 12 baby biscotti

* Celtic Sea Salt has a stronger taste than other salts. If you find your biscotti too salty for your liking, try reducing to a little less than a 1/4 tsp.

References

CRT with Digestive Enzymes

With CRT, I've seen great improvements for those with Digestive Issues. That said, occasionally we need a little added help. The digestive system has an intricate relationship with all other systems in the body, including the immune, endocrine, and nervous systems. If your digestive system cannot properly digest food, absorb nutrients, and eliminate waste products from the body, then it becomes very difficult to maintain optimal health. Even if you eat an ideal diet, if you experience a great deal of stress, have an underlying medical condition, or are taking medications that affect digestive processes, you can experience digestive difficulties and have problems absorbing nutrients. CRT is my first recommendation!

Digestive enzymes are proteins that facilitate specific chemical reactions to break down food (e.g., carbohydrates, fats, and proteins) into smaller, absorbable components.  CRT with Digestive Enzyme Supplements (DES) are a natural remedy for many conditions that have a root cause in the digestive system, including food sensitivity, allergies, behavioral disorders, and other health conditions that may be related to a nutrient deficiency.

Your health practitioner may suggest taking a plant-based DES with meals along with regular CRT.  DES are usually derived from pineapple (bromelain) or papaya (papain). Another source of DES is derived from microbes and includes varieties of lipase, amylase, protease, and lactase, which all have unique effects in the digestive process.

The medical premise for a DES is to facilitate thorough digestion of food and to prevent foodstuffs from lingering in the gut where they can generate unfavorable bacteria and yeast (at the expense of healthy gut bacteria). Regular CRT and Digestive enzyme supplements may also enhance the nutrition received from the foods you eat, which is good for the whole body. Research shows that regular CRT, or taking a DES can promote bowel movement regularity, reduce or eliminate other gastric disturbances such as reflux or gas, and ease the symptoms of food intolerance (e.g., lactose).

Digestive enzymes can be used by adults and children alike, but consult your practitioner for proper dosage. Do not take digestive enzymes without the input of your doctor if you have active stomach or duodenal ulcers, inflammation of the bowels, bleeding disorders, or are scheduled for surgery. 

CRT, for enhancing health benefits and overall wellness, is a perfect choice for all ages; newborn to grandparents. 

References

I will give thanks to you, Lord, with all my heart; I will tell of all your wonderful deeds. Psalm 9:1

Happy Thanksgiving! 

October 2015 Made to Thrive

October 2015 Edition  Made to Thrive! (not merely survive) The Lord bless you and keep you.

What's New

Bats pollinate about 450 commercial plants we consume, such as: bananas, mangoes, peaches, figs, avocado and
vanilla!   Who knew? Now I have a whole new appreciation for these strange creatures! :)                                                                

CRT, Cranial Release Technique

Did you know that 90% of ALL illnesses can be linked to chronic stress*?!

(* World Health Organization)  

 Consider this with me... If we nip chronic stress in the bud, in this case with CRT, the body that is no longer in a "chronic stress" state, now has the capacity to greatly improve in overall health and wellness. That's huge!

 Some of the benefits from regular CRT include, but are not limited to, the following:

-Balanced Body Structure/Muscles

-Improved Athletic Performance

-Relief of Pain in Neck and Back

-Greater Mind Focus and Calmness

-Better Sleep

-More Energy

-Headaches/Migraines disappear

-Depression/Anxiety relief

-Adrenal fatigue/Exhaustion relief

-Enhanced creativity

-Improved outlook on life

-Ability to better handle stress and life

-Lightness, Clarity, less negativity

-Supports Immune system

-Lowers blood sugar/pressure

... and more!

We were Made to Thrive, not merely survive! 

This is great news!  Here at the CRT Wellness Center of Sarasota, LLC, we specialize in CRT and encourage you to make the CRT Choice for overall health and wellness.  Check out the CRT Savings Pass and make CRT a part of your whole family's wellness routine. Truly affordable wellness care at it's core; Your central nervous system.

Don't Let Food Labels Give You Indigestion

It seems I'm forever reminding myself and others to be sure and "read those labels!" Of course the best way to be sure of what you're eating is to eat whole, (organic if possible) foods, and simply leave the packaged foods on the shelf.  I know... I know... we're in a hurry and thrive on convenience. As you're cruising the grocery store aisles, you probably flip over a few items to scrutinize their nutrition labels. But do you understand what you're looking at?  Many of you know I'm not a huge fan of our government having anything to do with what we do, however, the government is working on updating the label to reflect today's nutritional concerns and include more realistic serving sizes.  Until that happens, use the diagram included with this article to help make quick, informed food choices that contribute to a healthy, balanced diet. Also, remember these helpful tips:

1. Nutrition information is provided for one serving of a food or beverage. Many products contain more than one serving. If a serving size is one cup, and you eat two cups, then you must double the calories, fat, sugar, and other ingredients to get an accurate estimate of how much you've eaten. If you've eaten a smaller portion than what is on the label, calculate accordingly.
2. Pay special attention to the amount of sugars (including carbohydrates) in one serving. This is especially important if you have diabetes (or other health concerns) that require you to monitor sugar intake or the glycemic index of foods.
3. Check out the amount of fat, especially saturated fat, in one serving. Unhealthy fats contribute to many chronic health problems. Trans fats are also labeled because they are known to contribute to "bad cholesterol," which contributes to heart disease. Choose foods that are low in these fats. However, some foods, like nuts, have high fat content, but the source of fat is actually good for the body--it's not a saturated or a trans fat.
4. Be aware that "0" does not mean zero! It means less than 5% per serving!
5. In addition to understanding the nutrition label, take a look at the list of ingredients. If you cannot pronounce the words that are listed on a food label, it's likely coming from chemicals and processed (unnatural) elements that are not healthy for the body. Some of the items (there are thousands of names for hiding these chemicals from us)  to avoid include:
   • Preservatives including BHA, BHT, brominated products
   • GMO - genetically modified organisms, common in corn and soy derivatives
   • Dextrose
   • Xanthan gum
   • Hydrocarbons (pesticides PCB, DDE, DDT)
   • Soy and cottonseed oil
   • Dyes (e.g., yellow dye no. 5, tartrazine)
   • MSG - monosodium glutamate (common in canned foods and Asian cooking)
   • Food allergens - if you or family members have a known allergy to peanuts, wheat, soy, or gluten

Worth repeating... If you are in a hurry and can't take the time to read labels, be sure to avoid packaged (bag, box, or bottle) foods. Instead, buy fresh foods and "eat a rainbow everyday" (e.g., fruits, veggies, nuts, seeds). Also, choose water, herbal teas, and for a fun added health benefit, try infusing your water/tea with doTerra Essential Oils!  Wonderful!  I specify the doTerra brand for internal use, because to my knowledge, this is the only brand with specific oils safe for human consumption. By the way, did you know "doTerra" means, "gift of the earth"? I like that.

Finally, pay attention to what's happening in the news ... in July 2015 the government proposed a new nutrition information panel for food labeling. The public is invited to provide comment.

References

Food for Thought. . .

"The only way to live a remarkable life is not to get everyone to notice you, but to leave noticeable marks of love everywhere you go"

- Ann Voskamp

Pumpkin

From Shakespeare's reference to "pumpion" in The Merry Wives of Windsor to The Legend of Sleepy Hollow, pumpkin is woven into the fabric of history and cuisine. Native Americans roasted long strips of pumpkin over an open flame and ate them. Colonists made pumpkin pie by slicing off the pumpkin top; removing the seeds; filling the rind with milk, spices, and honey; and then baking the pumpkin over hot ashes. And we all know pumpkin transforms into Jack-o-lanterns for Halloween decor. Today, we appreciate pumpkin not just for culinary traditions, but also for its abundance of nutrients and versatility in healthy meal preparation, such as soufflés, soups, bread, jam, butter, and desserts.

A member of the Cucurbitaceae family of vegetables (along with cucumber and squash), pumpkin is cultivated around the world for both its fleshy vibrant orange meat and seeds. It is a naturally low calorie (49 calories per one cup serving), yet filling food that offers the following health benefits:

Health Benefits

• Pumpkin contains no saturated fats or cholesterol. It is rich in dietary fiber, antioxidants, minerals, and many antioxidant vitamins, including A, C, and E.
• It is also an excellent source of many natural polyphenolic flavonoid compounds such as beta-carotenes, lutein, and zeaxanthin. Carotenes convert into vitamin A inside the body. Zeaxanthin is a natural antioxidant that may offer protection from age-related macular disease.
• Pumpkin is a good source of the B-complex group of vitamins including niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
• It is a rich source of copper, calcium, potassium, and phosphorus.
• Pumpkin seeds provide dietary fiber and pack a powerful mix of protein, minerals, and vitamins: 100 g (1 cup) of pumpkin seeds provide 559 calories, 30 g of protein, plus folate, iron, niacin, selenium, and zinc.

References

Spiced Pumpkin Bread

Adapted from Bon Appétit Fast, Easy and Fresh cookbook

Yield: 2 loaves

Preheat oven to 350°F

Butter and flour two 9x5x3 inch loaf pans (I use coconut oil and gluten free flour)

Ingredients:

• 1 1/2 c. all-purpose flour (or gluten-free flour mix)
• 1 1/2 c. whole wheat flour (or gluten-free flour mix)
• 1 tsp ground cloves
• 1 tsp ground cinnamon
• 1 tsp ground nutmeg
• 1 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp baking powder
• 2 c. raw sugar (or raw honey)
• 1 c. sunflower oil
• 3 large eggs (room temp)
• 15 oz. (1 can) pure pumpkin
• 1 c. chopped walnuts (optional)

Directions:

Sift first eight ingredients into a large bowl. In second bowl, beat sugar and oil to blend, and then add eggs and pumpkin. Mix well. Stir dry ingredients into pumpkin mixture in two additions, just until blended. Add nuts, if desired.

Divide between loaf pans. Bake approximately 1 hour 10 minutes, or until tester inserted into center comes out clean. Transfer to racks and cool in pans for 10 minutes. Cut around sides of pan with a knife to loosen. Turn loaves onto rack to cool completely.

References

What's Really in Your Herbal Remedy?

Herbal supplements (botanicals; plant-based medicine) have been used for medicinal purposes for thousands of years. Today they are recognized for having drug-like effects such as improving mood. Products that can have medicinal effects also carry risk, especially if taken with other medicines or supplements. However, most over-the-counter herbal supplements are not subjected to the same scientific scrutiny and aren't as strictly regulated as medications. Makers of herbal supplements are not required to submit their products for FDA approval before going to market. Their only requirement is to demonstrate their products meet quality manufacturing standards. Studies have shown this is not enough: Many over-the-counter herbals are contaminated or substituted with alternative plant species and fillers that are not listed on the label. According to the World Health Organization, this adulteration of herbal products is a threat to consumer safety.

Before buying herbal supplements, do your homework and investigate potential benefits and side effects. Follow our tips below to help identify quality herbal supplements. Before taking an herbal supplement, talk your health practitioner--especially if you take other medications, have chronic health problems, or are pregnant or breastfeeding.

Quality Factors: Look for products that indicate standardized extracts; no fillers, preservatives/additives; naturally harvested; fair-trade/sustainable manufacturing practices.

Quality Control: Quality control (QC) refers to processes for maintaining the purity of a product. Without QC, there is no assurance that the herb contained in the bottle is the same as what is stated on the outside. One of the key solutions to the QC problem that exists in the United States is for manufacturers and suppliers to adhere to standardized manufacturing practices.

Products should indicate they are third-party tested. Look for a USP (U.S. Pharmacopeia) seal of approval. Check products (and product recalls) on these websites: Council for Responsible Nutrition, ConsumerLabs, and the National Institutes of Health Dietary Supplement QA Program. Check the product website for more information.

References