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Nutrition

Pumpkin Facts

  • Bright orange color means high in beta-carotene
  • Beta-carotene is an important antioxidant
  • 1 cup boiled contains just 49 calories
  • Good source of Vitamin A and potassium
  • Pumpkin seeds are rich in amino acids and zinc
  • Has anti-inflammatory effect

Did you know that pumpkin is a fruit and is 90% water. They are planted in June and harvested in October for Halloween. Be careful when you pick out a pumpkin from a pumpkin patch. Did you know this is where they take broken pumpkin? Ha, Ha!

Exercise

Get the Most from Your Cardio

You should try interval training. It has been shown that short, intense workouts get you fitter in less time. Your metabolism will stay elevated longer after interval training

Here are several interval workouts to try on the treadmill, elliptical, bike or whatever equipment you prefer. It could also be in the pool or outside walking/jogging.
    On-Off
  • Warm up for about five minutes at and easy to moderate effort
  • Three minutes increase your intensity to almost full effort
  • Three minutes recover at a moderate pace
  • Repeat the interval for four times
  • Cool down for five minutes
    Three-Two-One
  • Five minute warm up at easy to moderate level
  • Tree minutes increase the intensity
  • Two minutes increase to next level
  • One minutes push harder and finish the last 15 seconds as hard as you can
  • Five minute recover
  • Repeat Interval one time
  • Three minute cool down

Keep interval training interesting and come up with some of your own. It is very easy to vary intervals and then it won't become a bore.

You can also vary your routine by using different cardio machines during your workout. If you workout for 30 minutes, do 15 minutes on the treadmill and the last 15 minutes on a step climber or elliptical. Remember to move from one machine to the next quickly and keep up the intensity when you move to the second machine.

Wellness

Annual Pap Test

This month my health watch is about pap tests. A pap test is use to look at sample cells from the woman's cervix. This test is used to diagnose cervical cancer and if detected early cervical cancer can be cured. The test is used to detect pre-cancerous cells and small tumors, and some infections. These conditions could lead to cervical cancer.

It is recommended that all women that are sexually active or has reached the age of 21 should have a pap smear. A pap smear should be a part of your annual well woman check-up.

Women Devotion

Forgiveness

This Bible passage taken from The Message gives us some guidance on forgiveness. Colossians 3:12-14 So, chosen by God for this new life of love, dress in the wardrobe God picked out for you: compassion, kindness, humility, quiet strength, discipline. Be even-tempered, content with second place, quick to forgive an offense. Forgive as quickly and completely as the Master forgave you. And regardless of what else you put on, wear love. It's your basic, all-purpose garment. Never be without it.

Forgiveness is a choice. Because we have been forgiven by God we should forgive others. It only takes one to forgive whether the other person accepts it or not. The other person might not even realize they have hurt you but you should forgive them for the hurt they have caused. When you refuse to forgive, it impacts you emotionally, physically and spiritually.

I heard Robin Marsh, award winning journalist, speak and she advised that you can truly know when you have forgiven someone if you are willing to give that person a gift, an item that is special to you. I had to go through this with a co-worker. I don't think the person even realized they hurt me but I was very hurt. I was upset and needed to get past all of that. I spent my daily quiet time praying and asking for a heart to forgive. I knew I had reached the point of truly forgiving the person when I was able to give them a special gift.

Remember unforgiveness is the root of bitterness. The seed of bitterness will continue to grow, sprout. You will have anger, be upset and disgruntled. The only cure for this type of bitterness is forgiveness. If you refuse to forgive, it will take over your life and it will crush you.

God made us in his own image. God has a heart of love. God forgave us of our sins and offered us eternity life. You must chose to have a heart like God.

This Issue

Recipes
Pumpkin Muffins
Annual Pap
Forgiveness
The most from your Cardio
Breast Cancer Awareness
Children and Type 2 Diabetes

This Month's Recipes

Baked Pumpkin Seeds

2 cups washed pumpkin seeds
2 tbsp olive oils
1 1/2 tsp salt

Dry seeds for 1 day
1. Mix oil and salt with seeds

2. Bake n cookie sheet in 250 degree oven
3. Enjoy!

Pumpkin Muffins

Pumpkin Muffins

    INGREDIENTS
  • 2 eggs, beaten
  • 1 cup splendra for cooking
  • 1 cup cooked pumpkin
  • 3/4 cup olive oil
  • 1/4 cup water
  • 1 2/3 cups wheat flour
  • 1 teaspoon baking soda
  • 3/4 teaspoon salt
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cinnamon
  • 1/2 cup nuts, chopped

    DIRECTIONS
  1. Preheat oven to 350 degrees F.
  2. Combine eggs, sugar, pumpkin, oil, and water in a medium-sized mixing bowl.
  3. Stir together flour, baking soda, salt, baking powder, and spices in a separate bowl.
  4. Add dry ingredients to wet, and stir to blend.
  5. Place batter 3/4 to top of muffin tin lined with cupcake cups.
  6. Bake 20 minutes or until toothpick inserted into the middle of a muffin comes out clean. Remove from pan right away.

WFFN
women friendly family news

Children and Type 2 Diabetes

Type 2 diabetes was once called adult-onset diabetes and was rare among children. With children having more sedentary lifestyles because of video games and computers along with the endless junk food, physicians nationwide are seeing more children with type 2 diabetes.

The main problem is overweight children. It is estimated that 70% of overweight children will mostly likely grow up to be overweight adults. The health problems are can be endless but type 2 diabetes is leading the way. Type 2 diabetes in children will have the potential to lead to many problems.

As a measure to help detect children that might be at risk of type 2 diabetes, some states require school screenings for a skin disease, Acanthosis Nigricans, that can be a marker for insulin resistance.

There's thing we can do as parents. We can get involved in outdoor activities year round. Kids are more likely to be active if they can do so with friends or family. Healthy meal portions is also a key. We can substitute wheat flour for white flour and bake food instead of frying.

Women Health and Family Tips


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