Keri Glassman, Nutritious Life

Nutritious Life Tips

October, 2009

The leaves are turning, the air is crisp, and the sun is falling a little earlier than most of us like. This month, learn how autumnal-inspired foods and activities can help improve your body, your skin, and your overall wellness.

Beauty: Pumpkin seeds usually get tossed after you're done carving jack-o'-lanterns, but this year, think twice before you get rid of them! Instead of throwing the seeds away, wash them off and roast them for a healthy and delicious treat that will work wonders for your skin! Pumpkins are high in the antioxidants vitamins A and C. Vitamin A helps strengthen the protective tissue of the skin and prevent acne, while Vitamin C helps combat free radical skin damage from UV rays, to prevent age spots, wrinkles and inflammation. Try our simple recipe for roasting pumpkin seeds, and eat your way towards brighter, younger skin!

Roasted Pumpkin Seeds

Pre-heat your oven to 300 degrees

Rinse the seeds off and pat dry with a kitchen towel

Spray your oven-safe dish or baking sheet with Spectrum's Extra Virgin Olive Oil Cooking Spray

Spread the seeds evenly across the baking sheet and sprinkle with sea salt (note: if you prefer a sweet snack over a salty one, skip the sea salt and sprinkle with cinnamon, for an added antioxidant boost!)

Bake for 30 - 40 minutes, or until they start to brown.

Diet: Just because you're hosting this years Halloween party, doesn’t mean you're limited to serving food that is unhealthy. Instead, why not skip the candy shelves and make something more nutritious for the kids. By getting a little creative in the kitchen, you’ll find that it’s easy (and fun) to make treats that are healthier, without compromising the spirit of the holiday. Try our Boo-Nana Stick recipe, for a spooky snack that all of the kids will gobble up!

Boo-Nana Sticks

Cut bananas into halves

Insert 2 popsicle sticks, side by side, into the bottom of the banana (for legs/handles)

Add 2 chocolate chips for eyes

Add 4-5 raisons for mouth

Place bananas in freezer until they harden

Exercise: Autumn foliage is beautiful, but it also means that the leaves are falling, and smothering your lawn. So why not skip the gym and clean up some leaves. Rake the leaves from your lawn or garden about 3 times a week for at least 45 minutes, and you’ll be doing a good amount exercise while beautifying your yard. And if you don’t have a yard- don’t worry! Take a walk through a nearby park… Even better, give back to the community by going to iparticipate.org, where you’ll find local volunteer opportunities to help clean up your community, and keep America looking beautiful!

Fluids: Just because you’re not on vacation in paradise, doesn’t mean you can’t dream of being there. Treat yourself to an antioxidant packed Pomegranate Paradise Smoothie! In my upcoming book, THE O2 DIET, The Cutting Edge Antioxidant Based Program That Will Make You Healthy, Thin And Beautiful, I recommend different ways to incorporate antioxidant rich foods like pomegranate, into your everyday diet. Certain antioxidants such as pomegranate contain compounds that slow the effects of aging like sun spots and skin discoloration. The naturally occurring phyto-nutrients in pomegranate will help protect the connective tissues in your skin, and prevent wrinkles. For a creative (and delicious) twist to your morning breakfast, try this simple smoothie recipe:

Pomegranate Paradise Smoothie

1 Medium, ripe peach, sliced

2 Tbsp chopped Hass avocado

1/3 cup unsweetened frozen strawberries

3/4 cup plain nonfat yogurt

2 Tbsp 100% pomegranate juice

1 tsp grapeseed oil

1 tsp pure vanilla extract

Place all ingredients in blender. Puree about 15 seconds or until smooth. Pour into tall glass and serve.

Stress: If your jam-packed schedule is building additional stress, your body is probably worse-off. This means that your cortisol levels are increasing, and when that happens, your body produces more free radicals. Studies show that Vitamin C helps reduce feelings of stress, so why not boost your citrus intake; it may help calm your nerves! Eating citrus fruits like grapefruit will also help strengthen your immune system, and battle free radical damage. Try adding half a grapefruit for breakfast, or add orange slices to your salads for a tangy twist!

Sleep: Are restless nights making you feel groggy during the day? Try adding foods rich in magnesium, such as coconut, to help improve the quality of your sleep. By adding coconut to your diet, you’ll help improve the absorption of calcium and magnesium. These minerals may help you doze off when you hit the pillow, instead of while you’re at your desk. Spread coconut butter on a fiber cracker for the perfect afternoon snack, or sprinkle some shredded coconut onto your morning yogurt parfait!
Personal Time: Too many hours in the office could mean that your beloved pet is getting a little bit neglected. Try to find ten to twenty more minutes in your schedule to spend some quality time with your pet. Studies show that caring for animals helps your body generate more oxytocin, which acts as an antioxidant that calms and soothes your nerves. Don’t have a pet? Your body can also generate oxytocin just by spending some extra time cuddling with your spouse or relaxing with your family!

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