Do you care about the food you put into your body? We hope you do! If you truly care about the effect food has on your physique and physical performance, then you most likely have your macros figured out. By macros, we are referring to the macronutrients: protein, carbohydrates, and fats. What about your micros (micronutrients), though? Vitamins and minerals are necessary for overall health and quality of life. They also work to optimize your energy levels and enhance exercise performance. 

Consuming micronutrient-rich fruits and vegetables can benefit the body in more ways than you think. The great thing about fall is that you can enjoy a variety of fruits and vegetables that contain a wide variety of micronutrients. In fact, diversifying your intake of micronutrients can help boost exercise performance. Start incorporating the following three fall produce items into your diet and feel the difference. 

Winter Squash

Yes, it is still fall and not winter yet. Don’t let the name fool you because winter squash come into season during early fall. These squash varieties are rich in potassium, fiber, magnesium, vitamin A, and vitamin C. The most interesting micronutrient, in terms of winter squash, is pectin. Pectin is a form of soluble fiber, which helps to regulate blood glucose levels, which are already in a healthy range. By regulating these levels, pectin may help you sustain energy for a lot longer. You’ll be able to squash any mid-workout fatigue if you include a little butternut in your diet. 

Pro tip: Save the seeds when you clean your squash out before you prepare it. Much like pumpkin, you can roast squash seeds, so long as they are large and plump. You don’t want to burn them during cooking, either! Rinse and dry them before roasting them in an oven with some olive oil and sea salt for about 15 minutes at 300 degrees Fahrenheit. 

Beets

Although beets are not the most attractive produce item, they pack a serious nutritional punch. Beets are naturally rich in potassium, fiber, folate, vitamin C, and nitrites, which help to lower blood pressure. Potassium is also a key electrolyte that is essential for muscle contractions and nerve signaling. Beets have a natural ability to enhance the delivery of oxygen and other nutrients to working muscles. That’s why it beats out others in terms of boosting exercise performance. The dietary nitrites have a positive impact on oxygen demand while you are engaging in physical activity. 

One study found that consuming 16 ounces of beetroot juice per day significantly decreased oxygen demand during moderate-intensity activity. Additionally, researchers noted that the participants who consumed beetroot juice experienced an overall reduction in oxygen cost. Chugging 16 ounces of beetroot juice per day is not for everyone, though. Through other studies, researchers determined that eight ounces of beetroot juice per day can elicit exercise benefits. 

Pumpkin

There is no individual nutrient in a pumpkin that will magically boost your exercise performance. That said, this glorious orange gourd is beneficial for your gains. Don’t skip on the impressive amount of fiber, B-vitamins, vitamin A, and selenium. After you scoop out your pumpkin seeds to roast, you can use the pumpkin meet in myriad ways. You can make homemade pumpkin puree, which you can use in many recipes, or roast the pumpkin or even turn it into pumpkin hummus. Pie pumpkins tend to be on the sweeter (and smaller) side, just in case you don’t want to grab a huge pumpkin.

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Every year, there is a long list of things to be grateful for, and that is especially true at Thanksgiving. Perhaps you got a new job or your sister agreed to babysit your child once a week so that you and your partner can have date night. One of the things you can be thankful for is your health. 

It’s no secret that people tend to get a little carried away, to put it gently, at the Thanksgiving spread. By staying mindful of your health and making small tweaks, however, you can create a healthier Thanksgiving feast. Not only will your dishes be incredibly tasty, but they’ll pack some more nutritional benefits than your average options. Whether you are hosting, showing up, or assisting in the kitchen, use the following tips to make your holiday weekend a little healthier. 

Eat Slowly And Savor Each Bite

It is very easy to move quickly during the holiday excitement of Thanksgiving Day. During mealtime, you may shovel food into your face in order to make room on your plate for the items you didn’t get during your first pass of the spread. While eating, health experts recommend that you slow down and enjoy the food on your plate. It’s easy to fill up too quickly if you do not allow your body the chance to process the calories that you’re consuming. It takes 20 minutes for the brain to realize that you are full. Between bites, consider speaking with a loved one and talk about how great the meal is. Additionally, drink lots of water to aid the digestive process.

Moderate Your Meal

There is so much great food to enjoy! How do you only select a couple things to eat? Well, the good news is that you do not have to miss out on your favorite dishes. Instead, dietitians encourage you to help yourself to controlled portions that will discourage overeating. If you are hungry after you finish your plate, you can have an additional serving or two later. When you build your plate, include whole grains, lean protein, fruits, and vegetables. Try to leave carb-heavy dishes alone, or grab small portions of them just to have a taste. If you want a specific dessert, avoid overeating sugary side dishes to control sugar intake. 

Enjoy A Little Exercise

Pre-meal walk, anyone? Physical activity on the big day of feasting is beneficial for your cardiovascular health, but also for digestion. Studies indicate that walking for 30 minutes after you eat can stimulate the digestive process. Between courses, try to go on a walk with your dog, do some light yoga, play catch outside, or do some squats. Walking for two to five minutes post-meal can help lower blood sugar levels. Exercise also burns calories, which you will consume in excess on Thanksgiving. 

Avoid Processed Foods

How easy and convenient is it to take shortcuts in the kitchen when cooking the Thanksgiving meal? By shortcuts, we mean purchasing store bought varieties of things that you can easily make at home. Instead of grabbing a can of cranberry sauce, make your own with real cranberries, fresh oranges, and a lot less sugar. Click here for a healthy cranberry sauce recipe. Even if you can’t make everything from scratch, do your best to avoid processed versions of things, as homemade elements are also more nutritious.

Consider How You Cook

When you prepare your turkey and sides, be mindful of the seasonings and cooking methods you use. Beware of excess amounts of sugar, salt, and oil, as they can negatively impact the food’s nutritional value. That is especially true if you struggle with high cholesterol, obesity, or diabetes. Instead of deep-frying your food, consider roasting, grilling, or boiling your food to keep the meal a little healthier. Lastly, set seasonings and sauces on the table so that people can manage their health to their desired level of comfort.

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Get ready to roll….up some ingredients to transform them into delectable collard wraps. Collard greens make for excellent wraps because they are sturdy and do not tear easily. Just make sure that you get rid of that stiff, fibrous stem as best you can, or else your taste buds will be in for a bitter, chewy surprise. Think of those big, leafy collards as nature’s tortillas, only they are sodium-free and pack a serious nutritional punch. Not only that, you get to pack them with a colorful mix of crunchy veggies, for example, some shredded carrots, bell peppers, alfalfa sprouts, avocado, and some deliciously sweet mango. Each bite is better than the last!

The excitement doesn’t just end with these wraps. In fact, you could argue that these wraps are nothing without the silky, slightly sweet and salty almond butter dipping sauce. It is absolutely to die for! Think of this sauce like a raw vegan alternative to a classic peanut sauce. It is nutty, creamy, and has just the write amount of sweetness to complement the ingredients inside the wraps. You can pour some sauce over the ingredients before you roll them up inside the collard leaves, or you can serve it on the side and dip as you go. You can also pour a little inside the wraps and dip after every bite. There need be no shame in your dipping sauce game! T

here is no right way to do this! We just hope that you enjoy these wraps as much as we do, as they are a great way to shake up the salads and smoothies on your raw vegan diet. If you enjoy it, be sure to drop a comment, so that we know whether to keep posting recipes like this one. We love your feedback!

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Cranberries are not only reserved for cranberry sauce on Thanksgiving. You can impart the sweet-tart cranberry flavor into myriad recipes! From snacks and appetizers to entrees, desserts, and more, cranberries find their way into unique fall and winter favorites. Since they are only available for a short while, get your hands on them to make some of the recipes in this article.

Cranberries primarily consist of carbs and fiber, but they are also 90% water. They are some of the best sources of antioxidants, which work to fight free radicals. The most common health benefit associated with cranberries is the fact that they may help prevent urinary tract infections (UTIs). A-type proanthocyanidins prevent the binding of E. coli in the bladder, a common first step in getting an infection. If you usually develop UTIs, you may want to incorporate fresh cranberries, or fresh cranberry juice, into your diet. This is an excellent proactive approach to living a healthier lifestyle. 

The same A-type proanthocyanidins, which only exist in cranberries, that reduce the risk of UTIs also reduce bad bacteria in the gut. More research is necessary, but preliminary research shows that cranberries promote optimal digestive health. Lastly, and then we will provide you with the recipes, the certain antioxidant compounds in cranberries may exhibit anti-cancer properties. Needless to say, cranberries are superfoods that deserve a featured spot in your diet. 

Cranberry Persimmon Pomegranate Smoothie

Embrace some of fall’s most nutritionally diverse ingredients when you enjoy this refreshing cranberry persimmon pomegranate smoothie.

Click here to make the recipe. 

Cranberry Orange Vitamin C Smoothie

Not only is this a tangy, refreshing, and tasty creation, but it also packs a healthy dose of vitamin C, antioxidants, and other minerals.

Click here to make the recipe.

Cranberry Pistachio Energy Bites

These quick and easy-to-make energy bites are packed with great flavor and a ton of nutrients. The best part is you don’t have to bake them!

Click here to make the recipe.

Healthy Homemade Cranberry Sauce

This cranberry sauce is free of refined sugars and uses fresh cranberries! It’s citrusy, rich, vibrant and incredibly delicious.

Click here to make the recipe.

Spicy Cranberry Hummus

What are you making for your holiday meal? If you need a seasonal appetizer to start the meal off right, this cranberry hummus is the ticket!

Click here to make the recipe.

Red Cabbage And Carrot Cranberry Slaw

Delicious and easy to make, this red cabbage and carrot slaw contains dried cranberries, walnuts, and shredded apples.

Click here to make the recipe.

Cranberry, Apple, And Brussels Sprout Salad

A shaved Brussels sprout salad made with dried cranberries, apple, walnuts, and pomegranate salad embraces the best fall produce items.

Click here to make the recipe.

Kale Salad With Almonds, Cranberries, And Apples

Boost your nutrient intake by enjoying this raw vegan kale salad that’s perfectly balanced with apples, cranberries, and a tart vinaigrette.

Click here to make the recipe.

Butternut Squash And Cranberry Quinoa Salad

This salad combines some of fall’s tastiest flavors in one healthy bowl. The balsamic vinaigrette really elevates the butternut squash.

Click here to make the recipe.

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Maintaining a healthy brain can improve your ability to retain and recall information, problem solve, focus, and connect with others on an emotional level. As you age, your risk of developing Alzheimer’s disease, dementia, or other cognitive disorders increases. To help reduce the risk of developing these conditions, we outline integral supplements to support brain health in this article. 

Although the supplements in this article may support a healthy brain, they alone will not fight off cognitive disorders. That said, taking supplements may help to fill in any nutritional gaps in your diet and boost overall cognition. And while certain nutrients may play a role in cognitive function, there isn’t evidence supporting their efficacy for improving brain health. Read on to learn about supplements and nutrients that support brain health.

Choline

Choline helps the Brian make acetylcholine, a neurotransmitter involved with memory, cell signaling, cognition, and mood. One study monitored choline intake via diet and supplements and the cognitive function in people over the age of 60. Study authors noted that choline intake of 188-399 milligrams (mg) per day reduced the risk of low cognitive function by about 50%. The recommended daily intake (RDI) of choline in adults 550 mg for males and lactating persons, 450 mg for pregnant persons, and 425 mg for females. You can find choline in potatoes, shiitake mushrooms, broccoli, egg yolks, Brussels sprouts, kidney beans, quinoa, peanuts, and cruciferous vegetables. 

Ginkgo Biloba

This is a popular supplement in Traditional Chinese Medicine (TCM). According to smaller studies, ginkgo leaf extract may improve brain function and memory in people with age-related cognitive decline. More extensive studies are necessary in order to arrive at the same conclusion. Research in healthy adults found that ginkgo biloba may improve attentiveness, recognition, information processing, and memory. Most of the studies confirming these findings have been small, so more studies are necessary to determine the full effects of ginkgo biloba on brain health. 

Omega-3 Fatty Acids

In addition to reducing inflammation and supporting heart health, omega-3 fatty acids may encourage better cognitive function. Fatty acids work to build cells and exhibit anti-inflammatory and antioxidant properties. Various studies indicate that including omega-3 fatty acids in your diet or supplement routine may help boost brain health. In fact, diets high in omega-3s have been associated with a lower risk of dementia and Alzheimer’s disease. Although you can take an omega-3 supplement, you can consume fatty fish, soybeans, nuts, seeds, and other foods to get your daily fill of omega-3s.

Caffeine

This stimulant wakes you up and helps promote energy. Researchers note that consuming caffeinated beverages, such as coffee or black/green tea, helps improve alertness and cognitive capacity. Caffeine doesn’t affect mental performance or accuracy, and there are no long-term benefits for brain health. Ideally, keep your caffeine doses between 50 to 260 mg per day. Generally speaking, one cup of black coffee contains 95 to 200 mg of caffeine. 

Ashwagandha 

This popular adaptogenic herb may be beneficial for certain brain-related conditions, such as anxiety, stress, insomnia, alertness, and aging. One study observed people between the ages of 65 and 80 who took 600 mg of ashwagandha per day for 12 weeks. Researchers observed that the participants who took ashwagandha improved sleep quality, mental alertness, and overall wellbeing. More research is still necessary to understand the full brain-boosting benefits of this nutrient. Before taking ashwagandha, consider how this product may interact with medications or the central nervous system. 

Magnesium

This essential mineral is found in many foods and supplements. Magnesium plays many important roles in the body, one of which is assisting with the transmission of signals through nerves and the brain. Some evidence suggests that low magnesium levels increase the risk of cognitive impairment and neurological diseases. More research is necessary to determine if higher magnesium intake in people over age 60 can improve cognitive function. As of now, there is conflicting evidence on this matter. You can increase magnesium intake by taking supplements or eating leafy vegetables, nuts, seeds, whole grains, and some other fruits and vegetables.

Theanine

Theanine is a natural amino acid commonly found in tea. It may help improve mental performance, especially when combined with caffeine. Green tea, for example, contains both caffeine and theanine, the winning one-two punch. A small study found that a one-time 100-mg dose of theanine improved attention. That said, participants who received a 200-mg dose of theanine daily for four weeks saw no improvements in memory, motor speed, or decision skills. For this reason, more research is still necessary on how theanine may improve cognitive skills.

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Acid reflux can flare up after a large meal, especially if it is rich or highly acidic. You may also experience symptoms if you lie down too soon after you finish eating. The stomach acid rises into the esophagus, which causes heartburn and other symptoms. You may be able to manage acid reflux if you only experience it occasionally, but chronic acid reflux, also known as gastroesophageal reflux disease (GERD), may require treatment. 

What Is Acid Reflux?

The contents of the stomach are only supposed to travel one way: down. Acid reflux is characterized by stomach acid traveling up back into the esophagus and throat. When acid creeps into places it does not belong, you will feel the results. Acid irritates the tissues and causes inflammation in the esophagus, which runs from the stomach up through your chest to the throat. 

Nearly everyone has experienced the occasional bout of acid reflux, which may feel like burning stomach pain or indigestion after eating. You may also experience a burning sensation in the sternum area, or heartburn. Occasional acid reflux is not a disease, but constant acid reflux can cause real damage.

Why Is Acid Reflux Worse At Night?

Many people experience acid reflux if they eat too late and do not wait before lying down to go to sleep. Gravity works against you, as lying flat makes it easier for the contents in the stomach to enter the esophagus. The size and contents of your meal also play a role in acid reflux development. Drinking alcohol, smoking, or other lifestyle factors, such as taking certain medications, can make heartburn worse. 

Chronic acid reflux can interfere with sleep quality, according to the U.S. National Library of Medicine. Making small adjustments to your nighttime routine can help improve sleep and reduce heartburn or acid reflux symptoms at night. Continue reading to learn more.

Elevate Your Sleeping Position

If you have acid reflux, sleep experts recommend that you elevate your head four to six inches higher than your stomach. Extra pillows may not be sufficient, though, so you may require a special wedge support block or pillow. You can also use risers at the head of your bed to confirm that your head is elevated. 

Make Some Lifestyle Modifications

If you are overweight or obese, losing weight may help alleviate symptoms of acid reflux, such as heartburn. There are so many diets and weight loss programs available, so losing weight is very doable, so long as you can motivate yourself. You can also try our Full Body Cleanse to help improve your overall health. If you smoke, consider reducing your intake or quit entirely. Finally, choose pajamas or clothes that are not too tight when you go to bed, as putting extra pressure on the stomach may worsen acid reflux symptoms. 

Plan Dinnertime And Bedtime

Whatever you do, do not go to bed soon after finishing your dinner. Ideally, stay up for at least three to four hours after your last meal or snack. When you eat smaller meals throughout the day, you’ll be less inclined to eat a large meal for dinner. You can also make lunch your biggest meal of the day to reduce the size of your meal for dinner. 

Consider Medication

If you can avoid non-steroidal anti-inflammatory medications, such as ibuprofen, naproxen, and aspirin, that would be ideal. Choose acetaminophen when you need an over-the-counter pain reliever. You can also experiment with antacids to provide quick acid reflux relief. If symptoms persist, talk with your healthcare professional to develop a plan of action. 

Check Your Diet

Last, but certainly not least, you have the easiest way to correct symptoms. Besides eating smaller portions more frequently, it is best to avoid foods that cause problems when eaten too close to bedtime. Limit drinks that contain caffeine and avoid alcohol, in addition to avoiding highly acidic fruits and vegetables. The more acidic your meal, the more likely you are to experience acid reflux symptoms.

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The liver is the largest internal organ in the body and is tasked with several important duties. It works to remove toxins, such as alcohol, from the bloodstream, regulates blood clotting, and aids with bile production. Much like most other organs and systems in the body, the liver is prone to damage based on certain lifestyle habits. The more damaged the liver is, the worse it functions. 

It’s estimated that liver disease affects 4.5 million adults in the United States. Liver disease is a broad term that encompasses different conditions, which impair healthy liver function. Liver conditions include liver cancer, hepatitis, and non-alcoholic fatty liver disease. Sometimes, symptoms of an impaired liver happen immediately, but they can also take time to show up. Additionally, they usually don’t show up until there is significant liver damage. 

How do you know when something is wrong with the liver? How do you know what to do to address the problem? Hepatologists want you to know about the five most important warning signs of liver disease, and what to do if you notice them. 

Dark Urine, Even If You Are Hydrated

Usually, dark urine indicates dehydration, and it is quite common to see in the morning or after long periods without fluids. Dark urine is also typical for people with liver conditions. This is due to the buildup of bilirubin, which causes urine to appear dark orange, brown, or amber in color. If you regularly hydrate and still notice issues with urine color, something else is likely afoot, so consult your healthcare provider to determine the cause. 

Swelling In The Legs, Ankles, Or Abdomen

Swelling may not be the first thing you associate with the liver, but swelling in the legs and feet may indicate a problem in the body. This is especially true when you have cirrhosis, or scarring of the liver. Cirrhosis basically slows the flow of blood through the liver and increases pressure in the vein that delivers blood to it. The pressure in the portal vein, as it is called, can lead to fluid buildup in the legs and abdomen. The swelling may also occur if the liver cannot produce enough of certain blood proteins, such as albumin. 

Yellowing Of The Skin Or Eyes

Jaundice, or yellowing of the skin or whites of the eyes, can be a subtle sign of liver disease. Jaundice occurs when there is excess bilirubin, which is a pigment created during the breakdown of red blood cells. The liver typically processes bilirubin and removes it from the body, but too much can cause jaundice and other liver issues. High levels of bilirubin, however, are not always a concern for adults, which is why it is crucial to speak with your healthcare provider if you notice jaundice. 

You Bleed Or Bruise Easily

It is possible for people with liver damage to bruise or bleed easily when injured. The reason this happens is because the liver produces proteins necessary for blood clotting. If the liver is not functioning optimally, then you are at greater risk of bleeding or bruising easily.

Confusion

It is perfectly normal to forget things from time to time. You walk out of the house without your lunch after just packing it, or you can’t find your sunglasses, which you put on your head. You should not ignore major changes in your mental state, though, as they may indicate liver problems or other underlying issues. A person who is generally healthy can develop acute liver failure, which can manifest in mental changes or disorientation, even personality changes. 

What To Do If You Think You Have Liver Damage

Do not dismiss liver issues, so do not dismiss these symptoms if you notice them. It is common for people to experience liver problems if they have type 2 diabetes, drink alcohol heavily or moderately, or share needles. It is also common to experience liver problems if there is a family history of liver disease. Discuss any liver damage symptoms with your doctor to determine the right course of action. Stool changes, appetite changes, and exhaustion are also symptoms of liver problems.

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We are in the thick of cold and flu season, people! For this reason it is integral to enhance immune function, which is why we are providing you with some nutrient-dense recipes in this article. The unfortunate reality is that there is no magic pill or silver bullet that magically transforms the immune system into a forcefield that protects the body from everything. And the sad reality is that most immune-boosting recommendations seem boring. Hopefully, the recipes in this article are anything but boring to your taste buds!

Why Is The Immune System So Important?

In brief, the immune system protects the body from harmful substances, including germs, bacteria, fungi, and pathogens. As long as it is running smoothly, you don’t even notice the immune system’s existence. If it stops working properly, either because of aggressive germs or general weakness, you will get sick. Some germs may only make you ill the first time you encounter them, while others may cause sickness time and again. When the immune system is working properly, it:

• Activates and mobilizes to neutralize germs that can harm the body
• Ends the attack once the threat has been taken care of
• Distinguishes between cells that are yours and those that do not belong in the body
• Learns about germs after you have come in contact with them, and develops antibodies against them
• Sends out those antibodies to destroy germs that attempt to enter the body in the future

You can improve sleep hygiene, exercise regularly, spend time outside, and eat healthy foods to maintain healthy immune function. Rather than just giving you a list of foods to eat, we are providing you with tasty recipes that may contribute to more efficient immune function. 

Green Juice Shots

Feeling a little sluggish lately? Boost your energy, enhance immune function, and improve digestion with these green juice shots.

Click here to make the recipe. 

Carrot Ginger Soup

One of the best ways to keep your immune system strong is by focusing on immune-boosting foods, and this soup has a lot of them!

Click here to make the recipe. 

Vitamin C Immune Booster Smoothie

The best way to load up on vitamin C is by consuming foods that are rich in this nutrient. This smoothie is full of vitamin C, so drink up!

Click here to make the recipe. 

Fall-Spiced Persimmon Smoothie

Persimmons, ginger, mandarin oranges, homemade almond milk, and more come together for a tasty, autumnal smoothie.

Click here to make the recipe. 

Garlic Miso Soup

Roasted garlic is simmered with miso and kale to create a wonderfully fragrant soup that helps boost gut health and immune strength.

Click here to make the recipe. 

Kale Ginger Smoothie

A refreshing and filling kale, ginger, and mango smoothie that’s brimming with immune-boosting vitamins, minerals, and antioxidants.

Click here to make the recipe. 

Lemon Ginger Sorbet

Obey the sorbet! Boost your immune system with a bowl of this sweet and tangy dessert. Ginger lemon sorbet is exactly what you need in life.

Click here to make the recipe.

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Carving pumpkins is a great family activity to do on or before Halloween. What happens to all of those nutritious seeds that you scoop out with the pumpkin guts? If you are like most people, you probably throw them away. We urge you not to throw out pumpkin seeds because they contain valuable nutrients. Plus, they make for the perfect fall snack! 

There are a few reasons why most people throw out pumpkin seeds when they carve pumpkins. First and foremost, it can be very time consuming to separate them from the pumpkin’s gooey insides. After you do that, you have to rinse them and then pat them dry before you can roast them. The second reason is that most people would rather consume a bag of chips than take the time to roast their own pumpkin seeds.

Regarding pumpkin seeds, you have a few things you can do with them after carving pumpkins. Repurpose these seeds to help reduce food waste! Continue reading to learn how to save and use pumpkin seeds. 

Compost Your Seeds

If you do not want to use the pumpkin seeds at all after carving your Jack, please don’t throw them in the trash. Pumpkin seeds, and the pumpkin guts, make for great compost additions. You can add them to green material, such as lawn cuttings or other food scraps, and mix them with dry leaves or hay. The green matter helps provide nitrogen and leaves offer carbon. Don’t soak the seeds prior to composting them, though, or else they can germinate and you may end up with a rogue pumpkin plant as a result. 

Preserve The Seeds To Plant Them

You can save your pumpkin seeds to grow another pumpkin by next Halloween, just as long as you dry them for long-term storage. Soak them in warm tap water to remove any pulp and then stain them through a colander. At this point, put the seeds on a dish towel and let them dry for about a day or so. Wrap them in paper towels and place them in a sealable plastic bag or airtight jar. Store them in a well-ventilated place (such as a refrigerator) and plant them in late April or May to harvest the pumpkins by September. 

Transform The Seeds Into Butter

Pumpkin spice lattes take center stage during fall, but autumn is about all things squash. Spreading homemade pumpkin seed butter on warm toast is a special autumnal treat. Begin by washing your seeds after a successful carving session. Dry them and then add them to a food processor. Blend until they are smooth and creamy, adding a touch of oil and sea salt to help ease the blending process. It will take some time, but it is worth it. You can also add a drizzle of honey and cinnamon for more flavor. 

Roast The Pumpkin Seeds

This is potentially the best way to utilize and enjoy pumpkin seeds. All you have to do is wash and dry the seeds and place them in a large mixing bowl once you pat them dry with some paper towels. Season them with a little olive oil, sea salt, and black pepper and mix to combine. Scatter the pumpkin seeds across a parchment paper-lined baking sheet and bake at 350 degrees Fahrenheit for about 30 minutes. You can experiment with different seasonings or flavor combinations, such as cinnamon sugar pumpkin seeds, coconut aminos with white pepper and garlic powder, or create a sweet and spicy mix. Chili powder, sea salt, and fresh lime juice make for an incredible batch of roasted pumpkin seeds! To start you off right, use the following recipe. 

The Perfect Roasted Pumpkin Seeds

Pumpkin seeds are some of the most nutrient dense seeds, so don’t get rid of them after pumpkin carving. Turn them into a healthy snack.

Click here to make the recipe.

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If ever there was a recipe that was focused on green ingredients, it’s this one. All but two of the ingredients are green, and the ones that are not exhibit some impressive health benefits. Before we get into the ingredients, let us first cover what wellness shots are. Wellness shots are essentially concentrated juices made from nutritious ingredients. You may have seen turmeric ginger immunity shots in health food grocery stores. You know…those little tiny bottles with orange-yellow liquid inside them? Think of these wellness shots as their green counterparts.

Why should you make your own wellness shots? As with any homemade item, you have full control of the ingredients. For these wellness shots, you can always switch up the ingredients based on the nutrients you want in them. Perhaps you would enjoy beets, carrots, apples, and ginger, or oranges, lemon, turmeric, and persimmons. The possibilities are endless, and you can use the natural sugars in the fruits you use as sweeteners. There is no need for added sugars, preservatives, or anything else that will help maintain shelf life.

The ingredients in these green wellness shots were selected based on their nutritional profiles. These ingredients contain a mix of essential vitamins and minerals, such as vitamin K, vitamin A, vitamin C, digestive enzymes, water, and an array of antioxidant compounds. Both celery and cucumber are rich in water, which work to aid your hydration efforts. Finally, almost every single ingredient in these wellness shots boosts the immune system in one way or another. Drink one of these to start your day!

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