Sunday, December 31, 2017

PLEASE CHECK OUT MY IMPROVED, EASIER TO READ BLOG!!!


NANCY'S FIRST DAY ON FOOD PRINT FOR LIFE EATING PLAN WITH "DEB APPROVED" FOODS.

 Deborah,
Well today was a real eye opener! 


8:30am Breakfast - cinnamon raisin Ezekiel bread, almond butter and almost a whole banana. Man was I FULL!!!! I had black coffee which wasn't
my favorite, but I will get over that! I am going to look for unsweetened almond milk/coconut milk tonight. And I found it when I went to Mariano’s. 

11:30am - organic TJs hummus and Mary's Gone Crackers. Yum! 
At about 1pm today I got hungry, but i dealt with myself and had some green tea. 

2:30pm - I made TJs brown rice, Channa Masala and added rotisserie chicken. God so f-omg good. I feel like I shouldn’t be eating this stuff haha!

4pm - wasn’t hungry for a snack
5:45pm- 2 chicken lime patties from Trader Joe’s with guacamole and broccoli slaw with goddess dressing! It was so good! 

I want to eat fruit but I’ll just wait until my banana Ezekiel Bread tomorrow!

I’ve been so thirsty all day, so weird. I’ll keep chugging water. Eating like this is makes me feel good already. Walking down the isles of Trader Joe’s and Mariano’s today and lunch and this evening was torturous. There is shitty sugar infused foods EVERYWHERE. Ugh. 

Last night was a real eye opener for me when you came over and explained everything. I thought I was a healthy eater before, gosh Was I wrong. Paul is the best because he is so encouraging and doing this with me! 

I’m headed to soul cycle tomorrow morning at 6am so I hope I have fuel in my body to push through. I don’t plan on eating before or should I? I also am trying body pump out tomorrow with one of my friends. 
I am so thankful I found you! Don’t be surprised if you start hearing from my friends! Talk to you soon! 
Big hugs!
Nancy




Nancy,
I LOVED reading this!!!!!!! Ohhhhh I loved it!!!!

I am so proud of you for knowing that being full was probably going to happen and then still having your snack at 1130. See, if you had not had the snack, you would have been soooooo hungry at 1...and waiting for the 230 lunch would have been very hard and uncomfortable and that is what we want to avoid. So, GREAT job waiting for the 3 hour mark at 245!!!

I am soooooo thrilled that you are enjoying the food...that makes me soooooo happy!!! Isn't it crazy that for so long we have thought  that eating healthy and clean/correctly means we cannot love how it tastes??? We can have great tasting food and it CAN be healthy, easy and convenient...what a concept, right???

Your timing today was PERFECT!!!! You ate when you were hungry and were able to wait until it was time....so cool.

Broccoli slaw!!! Goddess dressing!!!! Chicken Lime patties!!!! Score!!!!
Great call waiting until the morning for the fruit. A handful of nuts might do the trick??

There is definitely more sodium in the foods you are eating, so make sure to drink more water and try not to use any extra sodium.

Knowing you feel better already is MUSIC to my ears!!!! And I LOVE that Paul
is sooooo supportive and that he is doing this with you...fantastic!!


It is insane the amount of food with sugar and bad fat in the ingredients, right???

You have no idea how much it means to me to have you say that our nutrition session last night was such an eye opener...and that you learned so much...my heart is so full of warm fuzzies from you saying that ...I love that we are working together.

Can you maybe have 1 slice of the Ezekiel bread with almond butter BEFORE the class and the other slice with almond butter and banana AFTER the class??? Or have a Lara Bar before the class...or 1/2 of one??? I would love to have your body fueled with a light snack so that your body can burn fat and not muscle. Without fuel in the body, it can end up using muscle as fuel instead of fat...if the body is "empty." Does that make sense???

Whoa...you are doing soul cycle in the morning and body pump at night? Can you explain why the 2 in one day? :)

You rock!!!! I am MORE thankful for you!!! I would LOVE to hear from your friends. Also, I do "Deb Approved" girls nights with "Deb Approved" snacks and a nutrition workshop. They are a ton of fun and informative. If you and your  friends  would like to do that...let me know!!! And any of your friends who would like to feel as good as you are going to feel and look as good as you are going to look...have them call or email me...I appreciate the referrals....sooooo much!!!!
Hugs!!!!!!!!!!
Deborah

Deborah,
Hi! You didn’t have to reply so fast! I am about to go to bed bc of soul, but I’m doing two classes by accident. Should I not go to bodypump tomorrow? I told two friends I’d workout and they fell on the same day. I will write tomorrow. You’re the best! Thanks! 
Tomorrow I’m going to work on less sodium! 
Hugs!
Nancy

Thursday, December 21, 2017

"DEB APPROVED" BOB MILLS MILLED FLAXSEED --"BREADED BROCCOLI"



             "BREADED" BROCCOLI 

                   Food print for Life Recipe


"BREADED" BROCCOLI
1. 1 BAG FROZEN BROCCOLI
2. 1/4 CUP MILLED FLAXSEED
3. 3-4 TABLESPOONS OLIVE OIL
SEA SALT, GARLIC AND RED PEPPER FLAKES (OPTIONAL) TO TASTE
MICROWAVE OR STEAM BROCCOLI. ADD FLAXSEED, OLIVE OIL, SEA SALT, GARLIC AND RED 
PEPPER FLAKES. TOSS TOGETHER TO MAKE A FABULOUS SIDE DISH WITH A "BREADED" TASTE 

AND FLAVOR. ENJOY THE GOODNESS...AND LOVE!!!

HOLIDAY EATING TIPS FROM DEBORAH STERN


Friday, December 15, 2017

REVISION POST!!! I AM SORRY ABOUT THE CONFUSION. HERE IS MY ANSWER TO MY OWN QUESTION: ARE CHEERIOS "DEB APPROVED" INGREDIENTS?

 REVISION POST!!!  I AM SORRY ABOUT THE CONFUSION. 

HERE IS MY ANSWER TO MY OWN QUESTION: ARE CHEERIOS "DEB APPROVED" INGREDIENTS?  

CHEERIOS ARE NOT "DEB APPROVED" BASED ON THE FOLLOWING LIST OF SUGARS TO AVOID IN YOUR INGREDIENTS. NOTICE THAT "SUGAR" IS IN THE CHEERIOS INGREDIENTS.


Not "Deb Approved" INGREDIENTS:

 Yes, "Deb Approved" INGREDIENTS:
AVOID THE FOLLOWING TYPES OF SUGARS AND BAD FATS IN YOUR INGREDIENTS:
  • Sugar
  • Brown sugar
  • Honey
  • High fructose corn syrup (any derivative of this: fructose, corn syrup)
  • Maple syrup
  • Molasses
  • Agave nectar
  • Evaporated cane juice
  • Brown rice syrup

Not "Deb Approved" INGREDIENTS:
  •  
         

  • BAD FATS:
  • Partially hydrogenated oil
  • Hydrogenated oil
  • Palm kernel oil










    Sunday, December 10, 2017

    Tuesday, November 28, 2017

    My client, Betty, gave up weighing herself after 45 years of having the morning ritual of getting on the scale. What happened? Could she do it?



    This is an email my client, Betty, wrote to one of my email support groups. Please read and feel the inspiration she gave all of us about judging herself by a number on the scale.



    Hi everyone,

     
    Haven’t posted in awhile, but just realized something …I don’t remember what I weighed on January 4th, the last day I weighed myself!  Now this is coming after a lifetime of weighing every day – with two exceptions:  the last two months of a pregnancy with twins in 1986 and a semester in Canterbury, England in 2007 where I didn’t have access to a scale. I can still recite what I weighed at every significant day of my life, starting with 8th grade graduation.   And now I don’t remember what I weighed the very last day I looked - what a change!


     

    And amazingly, I really don’t care!  I am so so done with trying to lose weight and feeling like a failure on a daily basis.  It is so freeing!!  And it’s not just giving up the scale, it’s redirecting thoughts toward taking care of myself, and appreciating that I am growing stronger and healthier as the months go by.  And couple of weeks ago, when I put on shorts for the first time this year, I was shocked to see that I didn’t mind how I looked in them!  I can’t remember how many years it's been since that’s happened!

     

    Deb started working on me to give up weighing last fall and initially, that idea sounded so scary.  To abandon the close watch I’d been keeping for years, which, I figured, would probably result in being careless with what I eat and how much exercise I got would backfire.  Weight would slowly but surely creep on – until my butt was the size of New Jersey!  Pretty terrifying. 

     

    But eventually it hit me that daily weight tracking certainly hadn’t worked in any reliable way – and made me feel like a miserable failure most of the time anyway, so why not just trust Deb and try giving it up? After all, she is the one with so much experience at helping people do just what I want – to be healthy and strong.  I didn’t feel “ready” to give it up at all.  But it dawned on me that if I waited to be ready, I’d never even give it a try.  



    It turns out that what started as an unnerving leap of faith has turned into a very real experience of feeling so much better about myself!  It’s really great to not start every day “facing the music” and instead spending a few minutes thinking about what I am going to do that day to take care of myself.  It is SO freeing not to be stuck in the vicious cycle of weighing and feeling bad!  And to top it all off, it works! I don’t look gross in my shorts!  Thanks Deb...

    Betty

    Monday, November 27, 2017

    Monday Morning Post: Ruby's dedication is so inspiring!!!




    "Deb!!! I'm so sorry to text you so much while you are in holiday but look at my snack! I'm at the opera and it's intermission and everyone is drinking champagne and eating cookies. NOT ME!!😅" RUBY


    AT THE OPERA!!! This is the best text/picture that I have received in my 25 years as a personal trainer and nutrition counselor. Ruby brought a yummy snack of sliced apples and almond butter...TO THE OPERA!!!

     We have been working together for a few weeks on her goals of feeling healthier, having more energy, losing body-fat and building lean muscle. She has been feeling so much better and loves  the "Deb Approved" food and the Food Print for Life plan . 

    Thinking ahead to the opera house, she knew there would not be any healthy choices for a snack and brought her own favorite snack. When I received this picture and text tonight, I was speechless. 

    My clients constantly fill my heart with joy and they constantly amaze me with their dedication and commitment to feeling better physically, mentally and emotionally through food and exercise.

     Wow, what a perfect way to celebrate  the Thanksgiving motto...I am sooooo thankful for Ruby and all my clients!!!!
    DEBORAH

    Friday, November 24, 2017

    "DEB APPROVED" SPICY EGGPLANT RECIPE FROM FOOD PRINT FOR LIFE


    SPICY EGGPLANT

    1. TRADER JOE’S PUNJAB EGGPLANT OR "TASTY BITE" PUNJAB EGGPLANT

    2. TRADER JOE’S “JUST CHICKEN" OR ADD YOUR OWN COOKED CHICKEN.  IF YOU DO NOT EAT MEAT YOU CAN ADD A CAN OF YOUR FAVORITE BEANS


    3. TRADER JOE’S PRE-COOKED BROWN RICE OR SEEDS OF CHANGE BROWN RICE PACKET

    4. FROZEN OR FRESH BROCCOLI

    STEAM BROCCOLI IN MICROWAVE OR ON THE STOVE. WARM BROWN RICE AND PUT INTO A 
    BOWL. 

    CUT “JUST CHICKEN” INTO BITE SIZED PIECES AND ADD TO THE RICE. 

    OPEN THE POUCH 
    OF THE PUNJAB EGGPLANT AND ADD IT TO THE RICE, CHICKEN AND BROCCOLI. 

    RE-HEAT THE YUMMY 
    MIXTURE IN THE MICROWAVE OR IN THE OVEN. ENJOY THE SPICY LOVE.

    Monday, November 20, 2017

    MONDAY MORNING POST:DO YOU WANT TO AVOID GAINING BODY-FAT OVER THE HOLIDAYS? WHAT HAPPENS TO YOU AFTER THANKSGIVING? HERE ARE MY THOUGHTS, WHAT ARE YOURS?




    What happens to you after Thanksgiving?

    Something I have witnessed over the years with my clients, my friends, my family, myself and probably 98% of our population is that Thanksgiving, Christmas and New Years Eve last from, well, Thanksgiving and every day/weekend in between until New Years Eve.  

    Now, correct me if I am wrong but I count only three days/nights of the actual holiday. Right? Thanksgiving day/night. Christmas day/night (I am not including Hanukkah because I cannot make my point with eight extra days/nights!!!) New Years Eve/Day. Of course there are parties and office parties and family parties and friend's parties and lots of parties. Which means lots of unhealthy foods and lots of alcohol. And if you think about it, 98% of our population (my own guess) starts with the  Thanksgiving party and goes full speed ahead from party to party until New Years Day. 

    And on New Years Day, the good 'ole resolutions come out.  The realization that for about a full month all they have been doing is eating a ton of  unhealthy food and drinking a ton of alcohol. And now, sitting on the couch with an extra layer of body-fat and a wicked hangover, they vow never to do that again. Until it happens, again.

     I suggest making the three days very special. On Thanksgiving day/night, Christmas day/night and New Years Day/Night go full speed and enjoy every minute of that day/night. Eat tons of unhealthy food and drink tons of alcohol. And then stop. Until the next actual day/night of the actual holiday. 

    It works!!! And it feels great to have those three days to eat and drink a ton. And it feels even better on New Years Day to know you had a fabulous holiday season,  how it was meant to be, without the guilt or the extra 10 pounds that creep up and never go away.

    HAPPY THANKSGIVING!!!

    Monday, November 13, 2017

    MY SIMPLE EXPLANATION TO MY CLIENT CINDY ON WHY WE CRAVE SUGAR/STARCH AND HOW TO BEAT NIGHT TIME CRAVINGS.



    Hey Cindy,

    I want to explain something that I have learned and I might have explained it to you but it is so important, so I want to explain it again. You probably know this already but it is the part that makes staying on a healthy eating path essential:


    When the body has the right amount of good calories ( I use "calories"  in this context because it is about quality...not quantity, ) the right amount of good fuel, the right amount of nutrients and the right amount of water, the body will not NEED/WANT/CRAVE the unhealthy treats on a regular basis. The mind will crave them once in a while because that is human nature...the smell....the visuals...the taste...the memories...these are all normal and that is what the treats are supposed to do.


    However, if the body is NOT getting the right amount of good calories, etc. it will start to "starve" and the physiological body is going to start NEEDING the sugar/starch...not just a want but a NEED because blood sugars drop, the gas tank (body)  is only being given "water" (unhealthy, empty calories)  which prevents the body from working correctly.


    When this happens, we start to veere off the path of healthy eating/correct eating...having a bite here and a bite there and then that bite sparks those chemicals in the brain (and those of us with missing dopamine/seratonin get hit HARD) and a huge rush comes and swoops in and there is no going back. We are now taken over by the physiological NEED the body has and those chemicals are too powerful to fight with the mind and we find ourselves back in the bad habits of choosing treats all the time and having a glass or two of alcohol every night.


    I asked you  the question about why you think your body is NOT craving those treats, etc. right now because this is the KEY to not going into the same visious cycle that you have been on for a long time. These scientific facts of how the body has to have the nutrients/the right amount of fuel and the correct eating formula is the only way to make sure you do not start to dip or slip with old habits.


    Your body is not craving those treats, etc. right now because you are being so good to your body. You are eating correctly. You are fueling your body with the right amount of good calories, you are drinking water and moving your body. That is why you feel so good. Now, at this point, we have to be very careful. I read your food log from yesterday and it seems like you did not eat enough good fuel.


    At this point, I have had a lot of clients who start to feel some changes and when that happens, they think/want even more changes and they think/want to start cutting more fuel/calories. It is just human nature. We see/feel our pants getting looser and we want even more...so we make more changes and start depriving the body of fuel or increase our exercise.


    Sometimes we are not even aware that we are doing this. The problem is that the minute we start to screw with what is already working and what is best for the body everyday to function and what is healthy, we lose. If it is not broken, don't try and fix it...that works very well in this situation.


    If you are feeling good, you are making changes (maybe not as fast as you want because you are doing it CORRECTLY) and you can understand what I just wrote and have patience to know this is the ONLY way to continue making HEALTHY changes...you win.


    You win the prize of knowing how and why the body works and how to make this a lifestyle. Eating correctly will keep you where you want to be with your weight/bodyfat/pants and with good energy/strong muscles/clarity/confidence. Reading your food log from yesterday made me a little nervous. I do not want to assume anything but I want to know if you were aware of eating less....were you thinking about it? I know you said you were not hungry. But I want to make sure that we keep talking about how you feel and think right now.


    I know that I have had times in the past where I just want more. I want more loss or more muscle or more time in the gym and I can go overboard and then I crash and burn. I want to help you and be here for you to get over that hump...if that is where you might be...or go...or just want to prevent that from happening. I am here for you...
    HUGS!!!!!!!!!

    DEBORAH


    Friday, November 10, 2017

    A NEW "DEB APPROVED" SNACK CALLED BRAMI!!! HIGH IN PROTEIN AND CHOCK-FULL OF GREAT INGREDIENTS.

    "Lupini has the most protein per calorie of any plant on earth. An important building block of life, protein helps keep your bones, cartilage, tissue, skin and blood healthy. Plus, plant protein keeps you satisfied longer, allowing you to conquer hunger without the saturated fat, cholesterol and nitrates found in meat products.

    When you’re hungry between meals, there is no better snack than BRAMI. It’s packed with protein and fiber to satisfy and energize you, but low in calories, carbs, fat, and sugar, so it doesn’t compromise your diet or leave you feeling sluggish."

    https://bramisnacks.com/collections/shop/products/garlic-herb

    Ingredients: Water, Lupini Beans, Sea Salt, Organic Vinegar, Garlic, Rosemary, Lactic Acid (from vegetable fermentation).

    • Contains 8 pouches of Garlic & Herb BRAMI Lupini Snack (150g each).
    • Known as lupini in Italy, BRAMI is a lightly pickled legume snack that is incredibly nutritious and deliciously addicting. 
    • For the first time ever, Garlic and Lupini, two of the most storied foods in history, have been combined into one delicious snack.
    • 50% more protein than chickpeas
    • 80% fewer calories than almonds
    • 0 net carbs
    • Perfect snack for: afternoon hunger, pre-dinner appetizer, salad topping, midnight munchies, healthy party snack, and more!

    Monday, October 30, 2017

    MONDAY MORNING BLOG POST: SWEET POTATO PUMPKIN DELIGHT

    SWEET POTATO PUMPKIN DELIGHT-created by  FOOD-PRINT-FOR-LIFE



    1. 1 CAN SWEET POTATO PUREE (WHOLE FOODS)

    2. 1 CAN PUMPKIN PUREE (WHOLE FOODS)

    3. ¼ CUP CRUSHED WALNUTS

    4. ¼ CUP SLICED ALMONDS

    5. ½ CUP RAISINS

    6. A LOT OF CINNAMON




    IN A LARGE BOWL…PUT ALL OF THE INGREDIENTS AND MIX TOGETHER. YOU CAN USE THIS 
    (HOT OR COLD) AS A SIDE DISH FOR CHICKEN, TURKEY OR FISH. OR YOU CAN ADD IT TO 
    OATMEAL OR COTTAGE CHEESE. OR YOU CAN HAVE IT AS A SNACK. IF YOU ARE MAKING A 
    PIE…YOU CAN GET A WHOLE WHEAT PIE CRUST AND USE IT AS A FILLING. WITH NO ADDED 
    SUGAR AND ALL NUTRIENT DENSE INGREDIENTS…THIS IS A YUMMY, SWEET AND FILLING TREAT. 
    ENJOY...

    Monday, October 16, 2017

    MONDAY MORNING POST: ARE PUMPKIN SEEDS "DEB APPROVED?" ARE PUMPKIN SEEDS A GOOD SNACK?

     When I was little and we got our Halloween pumpkin, I could not wait until my mom emptied it out and put the pumpkin seeds on a baking sheet to bake in the oven. I loved the crispy, salty taste of roasted pumpkin seeds.  (Click to buy)-http://amzn.to/2zsUyMX


    Once I got older and my mom made me and my sister remove the pumpkin "gunk" and separate the seeds to roast, I decided that it was too much work and gave up on my yummy treat due to laziness!!! 


    I would eat other pumpkin seeds, like David's, but they were never the same as when they came directly out of the pumpkin and out of our oven. 


    Well, about 4 years ago I saw a bag of whole, white pumpkin seeds at Trader Joe's. I figured I would buy them and probably be disappointed in those, too. Ohhhhhhh no!!!! They were the BEST pumpkin seeds I have ever had and tasted just like they came right out of the pumpkin and right out of the oven. 


    I got all my friends and clients hooked and addicted to these amazing little seeds. And the best part? Pumpkin seeds are 100% "Deb Approved" and they are so full of nutrients and protein that they make a fabulous snack. 


    They are also a great addition to any vegan eating plan because of the magnesium, iron and protein. Here is the nutrient breakdown for pumpkin seeds:











    Evidence Based

    Top 11 Science-Based Health Benefits of Pumpkin Seeds

    Pumpkin seeds may be small, but they're packed full of valuable nutrients.
    Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.
    Because of this, pumpkin seeds have been associated with several health benefits.
    These include improved heart health, prostate health and protection against certain cancers.
    What's more, these seeds can be easily incorporated into your diet.
    Here are the top 11 health benefits of pumpkin seeds that are supported by science.

    Extra! Extra health updates!
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    1. Full of Valuable Nutrients

    Pumpkin seeds are the edible seeds of a pumpkin. They are also known as "pepita" — a Mexican Spanish term.
    Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought from the supermarket do not have a shell.
    These shell-free seeds are flat and oval in shape, and have a green color.
    There are roughly 151 calories in an ounce (28 grams) of shell-free pumpkin seeds, mainly from fat and protein.
    In addition, a 1-oz (28-gram) serving contains (1):
    • Fiber: 1.7 grams.
    • Carbs: 5 grams.
    • Protein: 7 grams.
    • Fat: 13 grams (6 of which are omega-6s).
    • Vitamin K: 18% of the RDI.
    • Phosphorous: 33% of the RDI.
    • Manganese: 42% of the RDI.
    • Magnesium: 37% of the RDI.
    • Iron: 23% of the RDI.
    • Zinc: 14% of the RDI.
    • Copper: 19% of the RDI.
    They also contain lots of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.
    Pumpkin seeds and seed oil also contain many other nutrients that have been shown to provide health benefits (23).
    BOTTOM LINE:Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.

    2. High in Antioxidants

    Pumpkin seeds contain antioxidants like carotenoids and vitamin E (456).
    Antioxidants can reduce inflammation and protect your cells from harmful free radicals. Because of this, consuming foods rich in antioxidants can help protect against many different diseases (7).
    It is thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.
    In one study, inflammation was reduced when rats with arthritis were given pumpkin seed oil. Rats given an anti-inflammatory drug experienced negative side effects, whereas rats given pumpkin seed oil had no side effects (8).
    BOTTOM LINE:Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.
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    3. Linked to a Reduced Risk of Certain Cancers

    Diets rich in pumpkin seeds have been associated with lower levels of stomach, breast, lung, prostate and colon cancers (5).
    A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women (9).
    Others studies suggest that the lignans in pumpkin seeds may play a key role in the prevention and treatment of breast cancer (10).
    Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells (1112).
    BOTTOM LINE:Some evidence suggests that pumpkin seeds may help to prevent certain cancers.

    4. Improve Prostate and Bladder Health

    Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition where the prostate gland enlarges and can cause problems with urination.
    Several studies in humans found that eating these seeds reduced symptoms that are associated with BPH (13).
    A study of over 1,400 men looked at the effects of consuming pumpkin seeds on BPH. After one year, men receiving them reported reduced symptoms and a better quality of life (14).
    There is also research to suggest that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.
    One study found that taking a supplement of 10 grams of pumpkin seed extract daily improved urinary function in 45 men and women with overactive bladders (15).
    BOTTOM LINE:Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.

    5. Very High in Magnesium

    Pumpkin seeds are one of the best natural sources of magnesium. This is important, since magnesium deficiency is common in many Western countries.
    In the US, around 79% of adults had a magnesium intake below the recommended daily amount (16).
    Magnesium is necessary for more than 600 chemical reactions in the body. Adequate levels of magnesium are important for:
    • Controlling blood pressure (17).
    • Reducing heart disease risk (18).
    • Forming and maintaining healthy bones (19).
    • Regulating blood sugar levels (2021).
    BOTTOM LINE:Pumpkin seeds are a rich source of magnesium. Healthy magnesium levels are important for your blood pressure, heart health, bone health and blood sugar levels.
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    6. May Improve Heart Health

    Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids, all of which may help keep your heart healthy (22).
    Animal studies have also shown that pumpkin seed oil can help reduce high blood pressure and high cholesterol levels.
    These are two important risk factors for heart disease (2324).
    A study involving 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure by 7% and increased the "good" HDL cholesterol by 16% over a 12-week period (25).
    Other studies suggest that it may be the nitric oxide enzymes contained in pumpkin seed oil that are responsible for its positive effects on heart health (26).
    Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in the arteries.
    BOTTOM LINE:Nutrients in pumpkin seeds may help keep your heart healthy by reducing blood pressure and increasing good cholesterol.

    7. Can Lower Blood Sugar Levels

    Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar (2728).
    This is especially important for people with diabetes, who may struggle to control their blood sugar levels.
    Several studies have found that supplementing the diet with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes (28).
    The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.
    An observational study involving over 127,000 men and women found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women (29).
    More research is needed to confirm this beneficial effect on blood sugar levels.
    BOTTOM LINE:Pumpkin seeds may help reduce blood sugar levels for people with type 2 diabetes. However, more research is needed.

    8. Very High in Fiber

    Pumpkin seeds are a great source of dietary fiber. Whole seeds provide 5.2 grams of fiber in a single 1-oz (28-gram) serving.
    However, pumpkin kernels with the shell removed contain 1.7 grams of fiber per ounce. These are the green pumpkin seeds available in most supermarkets.
    A diet high in fiber can promote good digestive health.
    In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes and obesity (30).
    BOTTOM LINE:Whole pumpkin seeds are an excellent source of fiber. Diets high in fiber are associated with many health benefits, including a reduced risk of heart disease, diabetes and obesity.
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    9. May Improve Sperm Quality

    Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men (31).
    Since pumpkin seeds are a rich source of zinc, they may help improve sperm quality.
    Evidence from one study in mice suggests they may also help protect human sperm from damage caused by chemotherapy and autoimmune diseases (32).
    Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health.
    Together, all these factors may benefit fertility levels and reproductive function, especially in men.
    BOTTOM LINE:The high zinc content of pumpkin seeds may help improve sperm quality and fertility in men.

    10. May Help Improve Sleep

    If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They're a natural source of tryptophan, an amino acid that can help promote sleep.
    Consuming around 1 gram of tryptophan daily is thought to help improve sleep (33).
    However, you would need to eat around 7 oz (200 grams) of pumpkin seeds to get the necessary 1 gram of tryptophan.
    The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.
    In addition, pumpkin seeds are an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep (34).
    Some small studies have found that taking a magnesium supplement improved sleep quality and total sleep time in people with low magnesium levels (3536).
    BOTTOM LINE:Pumpkin seeds are a good source of tryptophan, zinc and magnesium, all of which help promote good sleep.

    11. Easy to Add to Your Diet

    If you'd like to experience the benefits of pumpkin seeds, they're easy to incorporate into your diet.
    In many countries, they're a popular snack that can be eaten either raw or roasted, salted or unsalted.
    As well as eating them alone, you can add them to smoothies or to Greek yogurt and fruit.
    You could incorporate them into meals by sprinkling them into salads, soups or cereals. Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes.
    However, as with many seeds and nuts, they contain phytic acid, which can reduce the bioavailability of some nutrients you eat.
    If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce the phytic acid content. Roasting them may also help.
    BOTTOM LINE:Pumpkin seeds can be easily incorporated into the diet as a snack or as an additional ingredient in meals or baking.
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    Do Pumpkin Seeds Have Any Other Benefits?

    The rich nutrient content of pumpkin seeds means they may provide many other health benefits, such as improved energy, mood and immune function.
    Eating them can help solve dietary deficiencies and may protect against various health problems.
    An evidence-based article from our experts at Authority Nutrition.

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