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10 Health Benefits of Pumpkins You Didn’t Know (And 32 Creative Ways To Have Pumpkin)

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10 Health Benefits of Pumpkins You Didn’t Know (And 32 Creative Ways To Have Pumpkin)

In the 6th grade, I won a 300 pound pumpkin through a raffle that my teacher held for us.

This was the biggest pumpkin I’d ever seen in real life! I was so stoked to have it, because nobody else in my neighborhood had one as big as this. Cutting it open and removing the insides was a primal experience. Carving it was exhilarating and I hardly had the patience to wait to get it on our front porch and show it off to everyone.

Then Halloween night came around, and the 300 pound pumpkin was on display on our front porch.  I’ll never forget that night.  Crowds of people hovered around to see the specimen. Some even took pictures. I was so proud of my pumpkin.

For nearly a decade after that night, that’s how I viewed pumpkin. It was something you carved out on Halloween and displayed for show. I never associated pumpkin as a food. Until I had it in my oatmeal (and I share an amazing pumpkin oatmeal recipe later in this post). Not only did I realize that pumpkin was delicious, I soon found out it’s an underrated super-food!

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Here are 10 reasons why:

1. You will feel fuller

Pumpkin seeds contain up to 1.7g of fiber, and mashed pumpkin has up to 3g of fiber per cup. Why is this important? First off getting 30-50g of fiber a day is recommended, unfortunately most people only get about half of that or less. Don’t worry, having some winter squash like pumpkin in your diet consistently (I’ll show you how you can do it at the end of this post) sets you up on the right path to hit your dietary fiber needs. Secondly, eating pumpkin increases satiation and helps you feel fuller longer, by slowing down digestion and regulating blood sugar levels.

2. You will sleep better

Pumpkin is rich in trytophan, an amino acid which gets converted to serotonin, which may also explain the post Thanksgiving sleepiness. Serotonin is the “feel good” neurotransmitter that helps you settle down, unwind and doze off to sleep.

3. You will have a healthy heart

Increased fiber intake can also help protect you from heart disease, research shows. In fact, one study of over 67,000 thousand women over a 10 year span, demonstrates that a diet high in fiber intake reduces the risk of heart disease.

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4. You’ll increase your prostate health

Pumpkin seeds should make their way in to every man’s diet for good reason. Prostate cancer is the most common type of cancer in American men. One man in 7 are likely to get prostate cancer. Cancerous prostates show much less Zinc compared to healthy prostates and several studies have implicated impaired zinc status in the development and progression of prostate malignancy. Pumpkin is rich in Zinc; it contains more than 2mg per ounce which can contribute to the prevention of prostate cancer, research shows.

5. You will get magnesium

Magnesium is an essential mineral that aids in many physiological functions like the creation of ATP (adenosine triphosphate, the energy molecules of your body), relaxation of the nervous system, muscle growth and regulating bowel movements. And, 80% of Americans are deficient magnesium. Just 1 oz. of pumpkin seeds deliver about 30% of your daily recommended magnesium requirements.

6. You’ll feel the antioxidant benefits

Beta carotene, is a provitamin the body converts into vitamin A, which is a powerful antioxidant that has been associated with its ability to fend of cancer. Beta carotene is thought to play a role protecting cells, boosting the immune system and helping to keep the reproductive system healthy. Get some pumpkin into your life! A half cup of canned pumpkin packs 953mg of vitamin A and only 42 calories. 

7. When you eat some pumpkin, you burn the fat

Pumpkin is a great high nutrient, low calorie food. With only 42 calories per cup and loaded with fiber, pumpkin will keep you full longer, and regulate your blood sugar levels to keep food cravings at bay which helps you eat fewer calories and burn more fat.

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8. It’ll keep your eyesight sharp

A cup of pumpkin will meet your daily vitamin A requirements that aid in the integrity of your vision, especially in dim light according the National Institute of Health. 

9. You will have to eat less bananas

Bananas have made themselves popular for their potassium benefits.  But did you know that a cup of cooked pumpkin has 564mg compared to bananas 422mg?  Potassium deficiency can lead to fatigue, muscle weakness and inactive reflexes, so switch it up and rotate some pumpkin into your diet instead of solely relying on bananas for potassium

10. It will boost your mood

Serotonin deficiency is a growing concern for many people. Researchers claim that it’s an epidemic  inflicting its unique dark cloud misery on people and it’s noted that 80% of people suffer from serotonin deficiency. The reason why serotonin is important to overall wellness is because it’s our primary defense against depression and anxiety. A simple way to make sure you’re producing natural serotonin is to include foods that contain the amino acid tryptohphan which gets converted to serotinin in your body. Pumpkin seeds contain loads of tryptophan which will help keep your outlook on life bright.

So how do you incorporate pumpkin into your diet?

You can do it in so many creative ways! Seeds, canned, cooked, raw, in a casserole, in a cookie. During the fall you can add canned pumpkin to almost any dish, and you have a seasonal autumn dish ready to go. I like adding canned pumpkin to my oatmeal. It’s quick, easy, nutritious and delicious. Here is my favorite pumpkin oatmeal recipe you can try.

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Don’t forget about the seeds: they are high in nutrition and super easy to prepare! After you remove the seeds from the inside of the pumpkin, rinse and dry them off.  Place them on a cookie sheet, sprinkle them with your seasoning of choice (Here are 5 great ideas for seasoning) and lightly roast at 160-170 degrees for about 15 minutes.

Lastly, here are 25 awesome and delicious ways to include pumpkin into your diet. Enjoy!

Featured photo credit: http://www.bigstockphoto.com/search/?contributor=Gorilla via bigstockphoto.com

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Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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