Pepitas 3 Ways

Pepitas 3-Ways

Gluten free, dairy free, vegan

Smart Spiced Pepitas
2 C pepitas
1 T olive or avocado oil
1 T maple syrup
2 tsp pumpkin pie spice
½ tsp Himalayan salt

 

Umami Pepitas
2 C pepitas
1 T olive or avocado oil
2 T soy sauce
2 tsp honey
1.5 tsp ground ginger

 

Umami Pepitas
2 C pepitas
1 T olive or avocado oil
2 T soy sauce
2 tsp honey
1.5 tsp ground ginger

Directions

  1. Preheat oven 300O
  2. Line a sheet with parchment paper or Slipat
  3. Bake for 20 minutes, stirring at 10 minutes

 

Pepitas
These seeds are high in fiber (12g per cup) and Omega-3s (9g per cup). Pepitas also provide essential vitamins such as folate and minerals like Potassium, Copper, Zinc and Magnesium; which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth health, relaxation of your blood vessels, while helping to maintain proper bowel function.

Vitamin D (calciferol)

Vitamin D (calciferol)

vitamin d information

Vitamin D is also known as the sunshine vitamin. It is fat-soluable and is produced in our bodies through skin via sunshine and because of this function many experts categorize it as a hormone. Vitamin D helps maintain kidney and liver health.  It increases immunity support, regulates blood pressure and lowers the risk of hyper tension. When taken with Calcium it can reduce risk or colon cancer and menopause side effects.

recommended daily vitamin d

 

Best Types of Calcium Supplements?

How does Vitamin D function within the body?

Whether the intake is through food or sunlight, it is transferred within the blood stream to the liver. It is then metabolized to the kidney and then off to help strengthen bones and circulation.

What are the signs of deficiency?

Vitamin D deficiencies in children are associated with Rickets and Osteomalacia in adults.  Bone weakness and tooth decay are the first signs of vitamin D deficiency.

Calcium

Calcium

calcium informationCalcium is the most abundant mineral found in the human body! It is extremely critical for bone and teeth health. Other functions include muscle contractions, blood clotting support, hormone production and nervous system sustainability. Another primary function of calcium is that is mediates constriction and relaxation of blood vessels (overall management).

It is best to take Calcium supplements in the morning with food. Calcium is best absorbed in 500mg doses. If prescribed a higher amount, take supplement in two installments (AM and PM) for optimal absorption.

calcium recommended daily intake

Best Types of Calcium Supplements?

Always consult a healthcare specialist for specific needs. Look for Calcium with magnesium, zinc, vitamin D, vitamin K, boron; such as Bone-Up™

Impacts of Calcium deficiency?

Bone deformities and growth retardation in children. Osteomalacia and Osteoporosis in adults, or muscle spasms and leg cramps at any age.

What can cause calcium depletion?

  • Birth Control Pills 
  • Sodas 
  • Vitamin D deficiency 
  • Alcohol
  • Caffeine 
  • Sugar 
  • Nicotine 
  • Stress
all about dill

Dill (Anethum graveolens)

Dill (Anethum graveolens)

all about dillWhen you think of dill the first thing that comes to ones mind are delicious dill pickles. However, dill has great history and benefits that go well beyond pickles. Fresh dill is very easy to grow and is a tasty additional to everything from eggs to salmon.

Dill is a member of the parsley family and is native to eastern Asia and the Mediterranean. Most of the dill plant is edible; flowers, seeds and leaves. All of which bring a different quality and brightness to food.

Tips on how to store and grow dill:

Growing - Dill is a perennial and is self seeding, so if planted and it is allowed to seed, the plant will flourish yearly. It is a hardy herb and can survive in shallow sandy soil.

Storing leaves – keep in the refrigerator wrapped in a damp paper towel for up to a week, or chop and freeze with water in an ice cube tray. Making dill butter is simple by blending chopped dill with a ½ cup butter and a dash of lemon. Roll in wax or parchment and freeze for up to 6 months

Drying seeds and leaves – should be separated. Tie bunches lightly and cover with a paper bag (punch holes in bag for circulation). After about 10 days or when leaves and seeds are brown, remove stems and store in a light proof container.

Types of Dill:

Dill Weed: it is the dark green leaves of the plant. The primary use of dill weed is as an herb for cooking. Possibilities of use are endless and especially wonderful during summer.

Dill Seed: fruit of the plant, it is the leaf and stem of the plant. Most are familiar with dill seed in pickling mixtures.

Dill Oil: is extracted from the seeds and stems of the plant. It used as an antispasmodic, disinfectant and for digestive health. It is nicely blended with lemon, lime, orange, bergamot or caraway essential oils. However it should be avoided during pregnancy.

Health Benefits of Dill:

Dill is a member of the parsley family which means it is high in vitamin C and calcium, it also supports bone health. It is a natural anti-bacterial and has been used in ancient cultures to fight off infections. Because of its dark green color, it contains phytonutrients important in fighting free radical damage readily available during the summer months.  Dill has been used to help with insomnia and as headache relief. It is a powerful digestive support herb, as well.