Salt and Pepper Steak Rub <br /> Photography by Ryan Brook Credits: Salt and Pepper Steak Rub <br /> Photography by Ryan Brook
Beyond Thanksgiving dessert and carving jack-o’-lanterns, this autumn gourd has a host of health benefits. Here are five ways pumpkins can improve your diet, sleep and skin, plus five easy and nutritious pumpkin recipes.
1. Healthy eyes
Pumpkin is a rich source of beta-carotene—it’s what gives it that rich, vibrant colour. Packed with potent antioxidants, it helps protect your vision from degeneration. Bonus: You’ll also see stronger nails and healthier hair.
2. Glowing skin
Pumpkins are rich in a host of skin-healthy vitamins: the properties from antioxidant-rich vitamin A (retinol) act as a shield for your skin, protecting you from the damaging affects of free radicals; vitamin C helps promote collagen production and renew the skin for a glowing face; and vitamin E improves skin tone.
3. Energy boost
The daily recommended iron intake for women is higher than for men, and as women age or become pregnant, the necessary dose increases. Pumpkins are full of iron, an immunity-boosting mineral that can help ward of illness and fatigue and keep your energy high.
4. Better diet
High in fibre (7 grams per one cup of canned pumpkin) and low in calories (26 calories for 100g), pumpkins can help you stay full longer and keep your digestion on track. The Heart & Stroke association recommends 21 to 38 grams of fibre a day, however most people don’t quite reach half that amount.
5. Improved sleep and mood
Don’t toss the seeds. Raw pepitas (hulled pumpkin seeds) are rich in tryptophan (yes, the same snooze-inducing amino acid that kicks in post-turkey dinner) and can help you get more Zs. This compound also supports serotonin, which not only helps you sleep better, but boosts your mood, too.
Whether you use the whole pumpkin, the pulp or the seeds, here are five must-try recipes, ranging from savoury to sweet.
Thai Pumpkin Coconut Soup
This silky soup is a mix of traditional sweet and sour Thai flavours and has only 159 calories per serving. It’s guaranteed to be your go-to winter warm-up soup.
Pumpkin Spice Muffins
A muffin is a great grab-and-go treat. Skip the maple cream cheese spread to keep the calorie count (250 calories) low.
Arugula and Pepita Pesto
Add this pesto to salad, soups or over meat. Keeps in the freezer for up to six months.
Almond Pepita Butter
This fragrant nut butter with a mix of almond and pepita is a super-satisfying topper.
Pumpkin Pie Granola
A mix of pepitas, pecans, flaxseeds, puffed rice cereal and a medley of aromatic spices, such as cinnamon, ginger and cloves gives this granola loads of flavour.
Our experts answer reader questions about dropping the last 10 pounds—or more.
Question: I've heard that lifting weights helps the body burn calories even when you're not active. True or false? — Reiko
Answer: That's true. A lot of women prioritize cardio because they want to lose fat, but that burns calories only while you're exercising; as soon as you stop, you're no longer burning as much. Instead, lifting weights revs up your metabolism, so you'll continue burning calories for a few hours after your workout. And don't worry about bulking up; women don't have enough testosterone for that. But you will get leaner!
— Trudie German, certified personal trainer and owner of bodyenvy.ca, Toronto
Question: Is it possible I'm meant to be this big? I've been about the same size all my adult life, give or take a dress size. My mom and my sister are both size 14, and so were my grandmas. Maybe it's genetics? — Anne
Answer: Your genes do play a role, but it's more important to remember that size isn't really a good measure of health. If you're active, feeling good and sleeping and eating well, you probably don't have to worry. According to the World Health Organization, obesity is defined as "abnormal or excessive fat accumulation that may impair health." Of course, as you get heavier, there's a greater likelihood your health could be negatively impacted. But it's impossible for me to tell just by having you step on a scale; I have to do all sorts of tests to see if your weight really is affecting your health.
— Dr. Arya Sharma, founder of the Canadian Obesity Network and professor at the University of Alberta
Question: I'm injured and I can't work out. Is it still possible to lose weight? (Even if I'm eating my feelings about not being able to exercise?) — Katie
Answer: It's certainly possible! In fact, what you eat has more of an impact on your weight than exercise. You won't be able to work off extra calories, so be particularly mindful of other factors that influence weight, too, by getting enough sleep, finding ways to manage stress and choosing healthy whole foods in appropriate portions. And try these tricks: Serve vegetables family-style so they're within easy reach, but keep richer foods on the stovetop; use a smaller plate; and focus on your food—you're more likely to overindulge if you're distracted, so try not to eat in front of the TV, in the car or at your desk at work. Lastly, don't deny your hunger; eventually, it will backfire and you'll find yourself overeating or grabbing a convenient but unhealthy snack. People often think they have to cut back on food if they're going to lose weight, but I counsel my clients to eat more during the day. The idea isn't to willpower your way to weight loss; it's to make sustainable changes.
— Casey Berglund, registered dietitian and owner of worthyandwell.com, Calgary
Watch, listen or read:
The Tragically Hip's Gord Downie releases a multimedia project, Secret Path that documents the death of Chanie Wenjack, the Indigenous boy who died trying to run away from a residential school. You can listen to the 10-song album, read the illustrated graphic novel or watch the hour-long special on Sunday, October 23 at 9:00 p.m. (9:30 NT) on CBC.
Whether you prefer tart or sweet, grab a bushel and head to a pick-your-own apple orchard before the season closes. Then, make this free-form apple galette that's topped with a crispy, oatmeal streusel.
In the podcast Modern Love, adapted from The New York Times column, Sarah Paulson discusses modern love and Dash Mihok of "Ray Donovan" tells a story about fatherhood.
Netflix Canada will be streaming scary movies and shows until Halloween. From Scream Queens to Poltergeist, grab a cozy blanket and turn down the lights (or not).