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🎃 Pumpkin – A Healthy Fall Superfood

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Now that Thanksgiving has passed, you may still be enjoying leftovers like pumpkin pie or sweet potato casserole. Fall is the perfect season to celebrate foods that are both comforting and nutritious—and pumpkin tops the list. 🎃 Why Pumpkin Deserves a Spot on Your Plate 🥄 Nutrient powerhouse: One cup of cooked pumpkin has only ~49 calories, yet delivers 78% of your daily vitamin A , plus vitamin C, potassium, copper, and fiber. 👀 Eye health: Pumpkin is rich in beta‑carotene, lutein, and zeaxanthin , carotenoids shown in recent studies to protect against age‑related macular degeneration and screen‑related eye strain. ( Nutrition Advance ) 🛡️ Immunity boost: Vitamin A, C, E, and zinc from pumpkin and pumpkin seeds strengthen immune defenses. ( Healthline )  (See: What Foods Will Power Up Your Immune System )     ❤️ Heart health: Potassium and fiber help regulate blood pressure and cholesterol. Pumpkin pie and pumpkin pudding are low in sodium but high in potassiu...
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🦃 Guilt-Free Thanksgiving: 2025 Edition

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Thanksgiving is a celebration of gratitude—and yes, delicious food. But with the average feast clocking in at 1,800 to 3,500+ calories , it’s easy to feel weighed down afterward. The good news? You don’t need to diet or skip dessert. You just need a plan. 🍽️ Smart Swaps That Still Taste Amazing ·          Pumpkin pie : Use 2% evaporated milk and reduce sugar to ½ cup. The pumpkin flavor shines through. ·          Cranberry sauce : Make it fresh and cut sugar to ¾ cup for a tangy twist. ·          Sweet potato casserole : Reduce butter and sugar slightly—but keep the marshmallows and crunchy topping. ·          Pecan pie : Try an oatmeal-thickened version (recipe below) with less corn syrup. Each slice is ~311 calories vs. 739 in traditional pie. 🥗 Portion & Plate Tips ·       ...
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Can Eating Eggs Lower Your Risk of Alzheimer’s?

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Who knew that merely eating eggs might lower your risk of Alzheimer’s.   Recent studies suggest that eating eggs may be linked to a lower risk of Alzheimer’s disease.   However, so far, the evidence shows association, not proof of cause-and-effect.   🥚 What does the Research Show?   Weekly egg consumption : Older adults who ate at least one egg per week had about a 47% lower risk of developing Alzheimer’s dementia compared to those who ate eggs less than once a month. Brain autopsy findings : People who consumed eggs regularly showed less buildup of amyloid plaques and tau tangles , the toxic proteins strongly associated with Alzheimer’s. Nutrient drivers : About 39–40% of the protective effect was explained by higher dietary choline intake , a nutrient abundant in eggs . Choline supports neurotransmitter production (acetylcholine), cell membrane integrity, and memory-related gene expression. Other nu...
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What are the Health Benefits of Green Tea?

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Sip Smart This Season  🍵  As the temps drop, a warm cup of green tea isn’t just comforting—it’s a wellness win. Packed with antioxidants like EGCG and L-theanine, green tea supports: ✅   Heart health  (may lower LDL cholesterol and blood pressure) ✅   Brain function  (linked to better memory and reduced cognitive decline) ✅   Skin glow  (antioxidants help reduce inflammation and boost collagen)   ✅   Stroke prevention  (studies show reduced risk with 4+ cups/day) ✅   Stress relief  (L-theanine promotes calm focus) 💚   Green tea is the least processed of all teas,  meaning it retains the most polyphenols and antioxidants. How much is safe?  Up to 8 cups/day is considered safe for most adults. Even 1–2 cups can offer benefits. Pregnant? Stick to 1–2 cups max due to caffeine. Or try decaf! Bonus:   Green tea  may support weight management and oral health too. 📚  Full blog post:  What are ...
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Is Sourdough Bread Good for Your Health?

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Last week I brought home fresh sourdough bread from a bake sale.   It was delicious.   Then my sister sent me an article, What Happens to Your Blood Pressure When You Eat Sourdough Bread Regularly?   Does sourdough bread help with blood pressure and are there other health benefits of eating sourdough bread?   Does eating sourdough bread help with blood pressure? Sourdough bread may modestly support healthy blood pressure, but it’s not a cure-all. Its fermentation process produces compounds that can help relax blood vessels—but the effects are subtle.   🧠 Why Sourdough Might Help Blood Pressure        Fermentation creates peptides that may block angiotensin-converting enzyme (ACE) —the same enzyme targeted by many blood pressure medications. It also contains GABA (gamma-aminobutyric acid) , which has a calming effect on the nervous system and may help lower blood pressure. Lower glycemic index : Sourdough causes a slower rise in bloo...
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The Many Health Benefits of Apples: What Science Says

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Who hasn’t heard the old proverb, “an apple a day keeps the doctor away”?   As fall rolls in, it’s the perfect time to visit an orchard and grab a basket of fresh apples.   With so many varieties to choose from including tart Granny Smiths, sweet Fujis, and the ever-popular Honeycrisp – it’s easy to forget that apples aren’t just delicious they are also nutritional powerhouses.   Growing up I often heard that apples did not provide much nutrition.   But modern research paints a different picture. Apples are loaded with fiber, antioxidants like quercetin and polyphenols, vitamin C, and potassium. These nutrients work together to support heart health, digestion, and blood sugar regulation. 🍏 Are Apples Really That Nutritious? Absolutely. A medium apple contains about: Low in Calories about 104 calories 4 grams of fiber (mostly soluble, which helps lower cholesterol) Vitamin C (boosts immunity and skin health) Potassium (supports heart and musc...
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