PUMPKIN...

My favorite time of the year!

Loaded with nutrients - In addition to fiber, there are many other nutrients packed into this gourd. Carotenoids like beta-carotene are plentiful, as is vitamin A (each 1/2-cup serving has 300% the daily value!). Muscle-fueling potassium? Yup, got that too. Yay, pumpkin!

Delicious yet neutral - The stuff is naturally yummy with a fantastic creamy texture, but it's not that sweet on its own. Its mild taste makes it an excellent base for all sorts of flavors: cheesy, spicy, maple-y... even chocolatey! This means you can use it in SO many different recipes.

Watch out farmers market - coming to get my gourd on!

Until Monday - keep thinking veggies and protein!

Oregano...

Superstar levels of antioxidants mean that a half teaspoon of dried oregano has the benefits of a spinach salad. Oregano has the ability to act as an expectorant, clearing congestion, and can also improve digestion.

Working Out and Caffeine...

Coffee is my choice of caffeine and glad to know it has a place before, during and after workouts if you want to perform your best. For me it’s in the AM and glad to know that my cup of Java has it’s advantage as a booster!

Before A Workout

What it does: Caffeinated beverages like coffee or tea prior to a workout can help promote endurance and a lower rate of perceived exertion (RPE) during exercise. In events lasting two hours or less, caffeinatng beforehand may even help you have more strength at the end of your workout, so you may have extra kick to get across the finish line—or at least you won't feel so drained. Tip: Get the caffeine in 45 minutes to an hour before your workout so it has time to take effect.

How much it takes: About 3 milligrams of caffeine per kilogram of body weight. That means a 150-pound person would want 210 to 400 mg caffeine. A 20-oz Starbucks coffee contains about 200 mg; iced tea has about 40 mg.

BTW - BLOG # 500

I MIGHT NEVER EAT COCONUT AGAIN...

The words written on food packaging are a contract between you and the manufacturer, as mandated by the federal government via the FDA. Many food producers hire lawyers that help them craft words to get you to buy their products while toeing the line of legality. Here is something very interesting, in a scary way, about coconut and flavoring!

Flavored

Both natural and artificial flavors are actually made in laboratories. But natural flavorings are isolated from a natural source, whereas artificial flavorings are not. However, natural flavors are not necessarily healthier than artificial. According to Scientific American, the natural flavor of coconut is not from an actual coconut, as one might expect, but from the bark of a tree in Malaysia. The process of extracting the bark kills the tree and drives up the price of the product when an artificial flavoring could be made more cheaply and more safely in a laboratory. 

Overview

Coconut serves as an important source of nutrition in many island cultures. However, shredded coconut is a processed food item most often used for baking or as a topping for your hot cereal or salad. Coconut is high in fat and calories, and knowing its nutrition information can help you adjust your intake!

POTASSIUM...

Without this essential mineral, your heart couldn't beat, your muscles wouldn't contract, and your brain couldn't comprehend this sentence. Why? Potassium helps your cells use glucose for energy.  

Half an avocado contains nearly 500 mg potassium, while one banana boasts roughly 400 mg. Not a fan of either fruit? Pick up some potatoes—a single large spud is packed with 1,600 mg. Most multivitamins have less than 100 mg of potassium, so eat your fruits and vegetables, folks! 

So glad to know there is more out there for potassium than bananas! The only time I eat a banana is after a race and if it is the only fruit being served!