Pumpkin is one of, if not, the most common fall flavors that everyone enjoys. Several types of desserts have pumpkin added to them to increase taste or appearance. Here are a few healthy pumpkin recipes to enjoy this fall season without feeling guilty about eating bad:
Healthy Pumpkin Pie
Directions:
Healthy Pumpkin Pie Recipe: Preheat oven to 400F. Blend all ingredients together until smooth, then pour into a prepared pie crust (such as the 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.”
Honey Whole Wheat Pumpkin Bread
Directions:
Whole Wheat Pumpkin Cookies
Directions:
-Written by Braden Carmody, SDSU Dietetics Student
It was a busy, but fun weekend. 18 weeks of training together over the Summer to get ready for this marathon culminated in one day. One day of fun, work…heartbreak! We all had a goal we wanted to accomplish…first, we all finished. Many did not get the time we were shooting for. But, it is disappointment for a short time. Until you are in the marathon, you have no idea what it takes to finish, much less achieve a time you had in mind. We already achieved more than everybody who did not run the marathon. Here is the reward for finishing…waiting for us at the finish line!
Nothing makes you more proud than to have this hanging across your chest! The people along the way were incredible for cheering you on, and helping you to get to the finish line. I had this printed on the front of my shirt, and had people calling out my name from start to finish.
This came into even more help when I began struggling at mile 24. My legs were doing ok, but my stomach was not. I started cramping, and then starting throwing up! 4 times from mile 24 1/2 to 25 1/2. I would keep walking, but as soon as I started running, I would get sick again. I did not know how I was going to get in. Jen and I were running together until mile 19, and then when I looked to my side, then behind, I could not see her. What happened? She was just beside me. I put my head down and tried to keep going. When I was really struggling at this point, the people were literally screaming at me to keep going…”You can do this”; “You are tougher than this race”; somebody waved a sign at me that said: “If this were easy, I would be doing it. You are almost there! Don’t quit now”. I tried to keep going, and then I heard a familiar voice behind me. It was Jen, and she was screaming out “don’t you walk now, we are almost there!” I told her I could not stop throwing up, and she told me she could not feel her legs anymore. Go! I started running again, and then felt a surge because I saw a flag hanging down, and looked back at her and said “there is the finish…let’s go!” Only to find out the finish line was still 0.2 miles from there! But now people were jammed packed on both sides…there was no place to go off and try to hide if I had to throw up, so I told myself “just get across”! And then it was there! We had finished, and Jen was just behind me. We endured. We made it. We dug down deep, just like everybody in that race did yesterday!
I also kept thinking of one of my patients throughout this whole run, and a good friend of mine…Don Hauck. He was suffering from pulmonary fibrosis, and had been put on hospice last week. His son Steve was one of my training partners. I kept thinking of him, and when I was getting short of breath, I thought of him. I was choosing to be short of breath then, he had no choice. It helped give me some motivation to keep going. Things had gotten worse over the weekend, and I am glad I did not know it. I received a text message at 5:45 Sunday afternoon from Steve telling me his Dad had just passed away! The marathon no longer had any meaning for me at that moment…I had run with Don on my mind the whole race. You will be missed Don.
Jen received a bracelet from one of the spectators during the time she was struggling…I think it now has more meaning to her than anything of this race!
“You got this”…and it kept her going!
The marathon will always remain a mystery to me. This was now number 13 for me, and I learn something different every time…not just on how to do this race, but about myself. You put yourself through a lot during the training time, and then the actual race. You figure out how to become a better you! You find out what you are made of, and what you can accomplish. You become unstoppable!
You also begin to realize that anything you do in life becomes possible!
And after all is said and done, you realize that is was all worth while…even if we fall a little short of our specific time goal. Jen and I were trying to break 4 hours…I came across in 4:02:24, and she was just over 4:03. Owen came across in 3:10,and needed a 3:05 to qualify for the Boston Marathon. Jill cut 35 minutes off of her personal best, and Paula finished here first Marathon ever! And Jim signed up Monday last week to run the marathon with Paula! I have to say, it was still quite an accomplishment for the Watertown Area Run Club! The back of my shirt I ran in sums it up…
It was a successful training time, and a successful marathon day. This marathon will teach us a lot about ourselves going forward, and again, what we are made of. Don’t ever lose sight of what you can achieve. Never lose sight of your dreams and visions. Ever! Work at becoming a better you!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3300
October is Breast Cancer Awareness Month. Many of us know of someone who has been affected by breast cancer as it is the most common cancer in women and more than 230,000 women are diagnosed with breast cancer every year in the United States as stated by the American Cancer Society.
It is important to recognize some symptoms of breast cancer. The most common symptom is the presence of a painless lump in the breast area. Less common symptoms include swelling, tenderness, skin irritation, redness, or nipple abnormalities which may include ulceration or discharge.
Factors that increase the risk of developing breast cancer include the onset of menstruation before age 12, menopause after the age of 55, not breastfeeding for at least one year, not having children, or having children after 30 years of age, and having a high body mass index.
Increased body weight in postmenopausal women who are not taking hormones increases the risk for developing breast cancer. The more fat cells you have, the higher your levels of estrogen in the postmenopausal period, when your ovaries are no longer producing estrogen. Moreover, overweight women have higher insulin levels, and insulin may promote breast tumors.
Nutrition Tips for Cancer Prevention:
Fruits, vegetables, and whole grains are great sources of antioxidants and phytochemicals. Antioxidants and phytochemicals play a role in cancer prevention. Carotenoids is a type of antioxidant that is found in red and yellow produce. Some examples of foods that contain carotenoids are carrots, pumpkin, winter squash, tomatoes, citrus fruits, and red sweet peppers. All dark green vegetables contain nutrients that protect against cancer. Good sources of dark green vegetables include spinach, asparagus, bell peppers, broccoli, brussels sprouts and kale. An additional benefit to eating a well balanced diet that includes a variety of fruits, vegetables, and whole grains is that it promotes a healthy weight. Maintaining a healthy weight will help you to decrease your risk of developing cancer. A helpful tip to remember is that the more colorful the fruit or vegetable, the more nutrients it contains; so pack your plate with colorful choices!
-Kelsey Raml, MS, RD, LN
It’s the middle of the afternoon and you are struggling to keep your eyes open and focus. You keep yawning and you’re thinking isn’t it 5’oclock yet?! Has this ever happened to you? I’m sure it has! Many of us can have lows in our energy levels and we often turn to caffeine to rev us back up…which isn’t always the best or smartest choice. Here are some tips to help you keep your energy levels stable and get you through the day!
-Kelsey Raml, MS, RD, LN