Pumpkin Bread: A New Twist on a Fall Favorite That’s Good for the Planet and the Palette

Image from Simply Recipes

Posted by guest blogger, Kia Guarino

A few weeks ago, my annual fall craving for everything pumpkin kicked into full swing. I found and bought a big can of pumpkin puree at Whole Foods with grand plans…and let it sit. Finally, after staring at it wistfully for a few weeks, I decided to make pumpkin bread today.

After conducting a general Google search on “pumpkin bread recipes,” I figured out a consistent list of ingredients and decided to do something a little different: make it as healthy and eco-friendly as possible.

Two main points that I kept in mind: everything in moderation and natural is always better than processed!

Improved Recipe
1 cup (organic) pumpkin puree
½ cup organic butter (melted)
1 cup organic cane sugar
2 free-range grass-fed chicken eggs
1½ cups locally grown pesticide-free whole wheat flower
½ tsp baking powder
½ tsp baking soda
½ tsp salt
½ tsp cinnamon
½ tsp nutmeg
½ tsp ground cloves

Pumpkin Puree:
Having already purchased non-organic pumpkin puree, I let this one slide. In the future I will definitely use organic instead. Either way, pumpkins are full of natural health benefits. Like carrots, the orange color indicates that it is an excellent source of beta-carotene, which is an antioxidant and has been shown to help prevent certain cancers.

Vegetable Oil:
One thing Americans need to learn is to not be afraid to use butter. The original recipe calls for ½ cup of vegetable oil, but I decided to use organic butter instead. Many vegetable oils on the market are made from genetically modified plants and go through extraction processes that can leave behind chemical solvent residues. You can use sunflower or safflower oils if they’re organic and cold pressed, but quite frankly, butter tastes better.

Sugar:
Refined white sugar has had all the minerals, vitamins and other benefits of natural cane removed. In a time when immune system strength is particularly important (to battle swine flu!), it is important to avoid refined sugar, which can lower the immune system and feed bacteria. I decided to use organic evaporated cane juice instead, since it does not undergo the same processing as refined white sugar and therefore maintains its natural calcium, iron and potassium.

Eggs:
Although they appear to be identical products, free-range eggs are much higher in Omega-3 than the factory farmed equivalent. There is also a significant difference between what chickens are fed in factories compared with those that are free-range grass-fed. These differences are then transferred to the egg. Plus, free-range just tastes better.

Flour:
As with processed white sugars, white flour is stripped of most of its natural nutrients and usually bleached. You can buy unbleached flours, but they are still missing the essential nutrients, including fiber. Using whole wheat makes the pleasure of pumpkin bread a little less guilty and is overall much healthier. Using locally grown flour is important on a much larger scale for long-term sustainability. While this might be hard to do, whenever you can buy local, do it! King Arthur flour is a good alternative since they are employee-owned and high quality.

Spices:
The spices used in pumpkin bread and in many fall favorites (cinnamon, cloves and nutmeg) also have many natural health benefits. Cinnamon and nutmeg have been known to help with stomach and digestive issues and clove with pain management. Cinnamon and clove also have antibacterial and anti-fungal properties.

Cooking Instructions
1 Preheat oven to 350°F (180°C) and grease a 9×5 baking dish.

2 In a large bowl, mix the pumpkin puree, melted butter, sugar and eggs.

3 In another bowl, combine the flour, baking soda, baking powder, salt, cinnamon, cloves and nutmeg, then combine with the other ingredients. Mix slowly.

3 Pour into a well-buttered 9x5x3 inch loaf pan. Bake 45 minutes to an hour until a thin skewer poked in the middle of the loaf comes out clean. Let it cool.

This recipe makes one moist and delicious loaf!

an apple a day

I love this photo from TreeHugger.com!

The following is a guest post by blogger, Julia Guarino.

I know that for me – and I don’t think I’m alone – when I hear or read “H1N1”, I experience an emotional mix of exasperation and fear. I am pretty tired of hearing about the threat, but as a 20-something with asthma, I am classified as “high-risk”, and a raw egg allergy prevents me from receiving a flu shot (about which there are varying opinions). Whether or not the virus poses a threat to me, I have come to the conclusion that I should seek out other methods of prevention; the natural way of course. Here are some tips I came across in my research.

1. Wash your hands, of course! The first tip I came across everywhere; flu season basics. (But it’s best to avoid antibacterial soap!). This tip also goes along with other general flu-season hygiene; keep your hands away from your eyes, mouth and nose, and avoid others who are sick. Stay home if you have a fever or don’t feel well! (I know it’s hard, but think of your co-workers).

2. Take care of yourself; sleep, and eat well. Avoid sugar and alcohol, sometimes a difficult feat at this time of year, but it’s worth it! Kurt Williamson, virologist and Assistant Professor of Biology at the College of William & Mary, says that keeping your immune system strong is the best way to keep the flu at bay.

3. Get fresh air, and keep your home and office ventilated; air flow is good for keeping bacteria from lingering.

4. Take your vitamins. Vitamin D helps boost your immune function. Williamson says that the best source of Vitamin D is sunshine! Since it is hard to get sufficient amounts of Vitamin D from diet alone, make sure to get outside whenever you can.

5. Supplement your diet. Zinc, elderberry, and Echinacea have also been shown to have some anti-viral properties.

6. WebMD recommends a sauna. Research has shown some correlation between saunas and lower rates of cold and flu infection; plus they feel good!

Want to learn more about flu prevention? My sources were: the Centers for Disease Control and Prevention, WebMD, LiveStrong, and BlackVoices. You can also visit http://www.flu.gov/.

Running and Rocking for Cancer Awareness

A couple of days ago, I received an email announcing the Inaugural Gynecologic Cancer Awareness Movement (GCAM) Weekend in Washington, DC. I was asked if I would write a piece about this event and the headlining act, and I agreed because this is a topic near and dear to me. In addition to being the Chief Herban Developer of Herban Lifestyle, I also coordinate the scientific review of cancer prevention and survivorship programs, and I volunteer for Inova Hospital’s Life with Cancer program, and I have a couple of friends who are gynecological cancer survivors.

The weekend includes a 5K and half-marathon race to end women’s cancer on November 8th, as well as a 1-mile walk intended to promote awareness for the diseases and raise funds for they Gynecologic Cancer Foundation (GCF). As part of this, a unique band, N.E.D., will conclude the events with a live performance at the post-race party. There will also be special celebrity appearances, including one by Mandy Moore, who is excited to be supporting the cause. Information on the race and associated activities can be found on the GCF Race website.

Interestingly, N.E.D. is comprised of six musically talented gynecologic cancer surgeons, whose mission is to create awareness about gynecologic cancers, to save lives and bring hope to women currently undergoing treatment.

The band and their EP have received support from MTV’s social change site, ThinkMTV where they were a  featured topic and Lifetime Women’s Network, who throughout the month of September, featured their public service announcement pushing women to know the warning signs and get checked regularly for gynecologic cancers.

The band has also created a viral widget to promote the initiative, which provides data/statistics about gynecologic cancers, album/band updates, event info, information about the diseases, the band, as well as links to donate and purchase N.E.D.’s music.

You can download a PDF copy of the Race Flyer here.

A New Way to Do Yoga

This post is by guest blogger, Julia Guarino. 

Yoga is, for me, the ultimate workout. I began my athletic career as a dancer, and later a gymnast and diver, thus it seemed natural that as an adult I would gravitate toward a workout that not only provides strength and stamina, but also balance and flexibility. But, of course, you do not have to be a gymnast to enjoy the practice of Yoga, and over the past 12 years as I have grown as a Yoga practitioner, I have also witnessed the popularity and availability of Yoga practice grow, as it is recognized as an excellent way to increase flexibility and strength, and is actually good for your joints.

For many, the greatest barriers to practicing (as with any other form of excercize), is often time. Additionally, yoga practice tends to be very expensive (often $16 – $20 per class). But for Derik Mills, founder of Yogaglo, this became not a barrier, but inspiration. Yogaglo is a new online studio, where students can take unlimited classes for a membership fee of $18 a month. These classes can be accessed online from anywhere, or can be taken in person in Santa Monica, CA. Classes are offered at varying levels of difficulty, in yoga styles that include Vinyasa Flow, Anusara®, Pre and Post-natal, Ashtanga, Hatha and Meditation. A variety of lectures are additionally offered, and the website, www.yogaglo.com, offers guest speakers, blogs, and information on their nonprofit partners. As a Yogaglo member, you can choose which nonprofit partner 5% of your membership goes to!

As Derek Mills, says, “There is a need for a more accessible, affordable yoga practice that will attract and unify students from around the world who have different experience levels and resonate with different yoga traditions. Under this premise, I built a website and studio that deliver the essential teachings of yoga and a business that makes a social impact by funding non-profits in which we believe.  As we navigate our way financially and spiritually through our current global crises, Yogaglo offers an affordable, time-saving solution and  a much-needed sense of community that is accessible to all.”

 I, personally, find many things about Yogaglo appealing, from its social mission, to the price, to the green nature of the e-commute to the studio. Although I will still often choose to practice in the presence of an instructor – especially important for beginners, I believe – I regularly practice with a DVD, and the chance to practice in my home with a live instructor is a wonderful opportunity!

Mary’s Note 6/16/09: I just heard form Yogaglo that they will be hosting an event along with LA Yoga called “Here Comes the Sun,” a free summer kick-off festival celebrating the yoga community, local businesses and non-profits working together for social change. The event will highlight philanthropic efforts in the Los Angeles community by featuring a marketplace of local vendors who share a passion for giving back to the neighborhood and world at large. Here Comes The Sun is truly a party with a purpose so join us to enjoy great music; shop and sample select products, all whilst learning what businesses are doing to give back. Local vendors will offer food and beverages, and the Hypnotic Gurus and DJ Drez will be providing the evening’s musical entertainment. Sponsors include Lululemon Athletica, Tom’s Shoes, Whole Foods Market Santa Monica, and many more businesses that are working toward social change.

The event will be held on Friday, June 26th from 5:00pm-10:00pm at the Yogaglo Studio, 1800 Berkeley Street, Santa Monica, CA 90404.

2009 NIH Yoga Week: Exploring the Science and Practice of Yoga

my lotus flower candle holder

Mary’s Note: See my new blog post for an update on the schedule and location of NIH Mind Body Week 2009.

The week before last, I was fortunate to be able to attend a day of programming at the National Institute’s of Health’s (NIH) first annual CORE Week, where I heard wonderful speakers on Reiki, stress reduction, excercise and meditation, from the perspective of pracitioners and researchers. 

I was eager to attend after having experienced the first annual NIH Yoga Week last May, which was the first of this type of event to be held by the NIH. It was a truly groundbreaking event in that the NIH, a 120-year-old US government agency, endorsed a practice that 30 years ago, would have been considered very alternative. The first yoga week, in May 2008 received national attention with over 1300 participants – it also resulted in National Yoga Month, a National Health Observance being designated for every September from now on.  

If this sounds good to you, mark your calender from September 8-11, 2009, when the NIH will hold its second annual Yoga Week. Highlighting the science and practice of yoga, this four-day series of events is open to the public. You will not only learn about the benefits of yoga but also experience them first-hand through hands-on instruction. Yoga Week will focus on yoga, yoga therapy, yoga research, and presentations on meditation, stress management, and other mind/body modalities. There will also be an opportunity to gain Continuing Education credits through Yoga Alliance and several other health education partners. And it’s all completely free!

This week of events will take place in Bethesda, MD. I encourage you to be a part of this innovative and enjoyable event. For more information, contact Dr. Rachel Permuth-Levine at levinerac [at] mail [dot] nih [dot] gov.