The Hemp Connection:
pumpkin seeds

It's little things that add up to big changes. And it's the canister of little pumpkin seeds in my kitchen cabinet that reminded me it was time for a new food of the week!

One of the things I think people miss most when eating healthier is the perception that they are sacrificing the"crunch". I'm not sure where that perception comes from, with most produce providing a great crunchy alternative…but for those of you who just don't think carrots are a fair crunchy trade for potato chips, think about seeds and nuts.

I used to hate pumpkin seeds as a kid, but it's probably because we scooped them out of the gooey Halloween aftermath and had to take the shell off to eat them. These days, shelled roasted pumpkin seeds are available in the bulk food sections of most grocery stores.

I like pumpkin seeds because they contain omega-3 fatty acids. Not the kind you'll get in fish, but still a healthy fat. I also like their versatility. You can sprinkle them on a salad or soups. You can add them to a tuna or chicken salad. Crushed or ground, you can add them to any flour you're using for a baking recipe. Mix them into your bread crumbs and crust your chicken or fish. Or…just have a handful when you walk in the door while you wait for dinner to be ready.

I like to store all my seeds and nuts in glass canisters so that I'm reminded that I have them. And if I remember they are there, I'm challenged to think of ways to put them into my other foods.

Gotta love the Fresh and Easy demos. Yesterday Steven had a great sample of individually packed Mountain Mix.

As you can see, it contains pumpkin seeds (pepitas), dried cranberries, almonds, cashews, peanuts, raisins, and a few chocolate chips.

The mix comes in individually packaged 210 calorie portions.

I know, I know, you're reading this thinking,"I can make that myself, no need to buy!" Yes, you can, and I encourage you to get in the habit. This is one of those items you might want to consider having on hand for those times when your day is busy, you need to throw something in your purse or daypack, and time in the kitchen simply isn't going to go on the list. It's great for traveling, to pull out of your gym bag after a workout, or to get in on a morning when you just didn't get around to eating breakfast.

And…if you're someone for whom portion sizes with foods like trail mix are an issue, the prepackaged presentation is a subtle mindfulness reminder that you're done with the portion you aim to respect.

The more you prepare yourself for success, the more likely success is what will come knocking at your door.

I've been reading a lot about inflammation recently, and thought the next few posts I would focus on foods that can reduce inflammation, which is the driving process behind PCOS. One of the most important nutrients you can get in your diet is magnesium. I thought for the next few weeks I'd highlight a food high in magnesium to help drive home the fact that these foods are crucial for everything from preserving fertility to keeping cholesterol low to protecting your mental health.

Several of my Facebook friends mentioned in their status reports that they were cooking pumpkin seeds from their Halloween pumpkins, so I thought I would take advantage of the fact that this food is a little plentiful in some households, and perhaps I can convince some of you procrastinators to not pitch a wonderful nutrient into the garbage! (Here you see my friend Tracey's daughter Reese creating her own stash.)

One-quarter cup of pumpkins seeds (AKA pepitas) contains almost half of your daily magnesium requirement. That's not shabby. Except…how the heck are you going to include that much on a regular basis? Here are some ideas:

1. Make your own trail mix for snacks and include them.
2. Sprinkle them on a sandwich.
3. Sprinkle them on salads.
4. If you're ever breading meat, grind some and add them to the flour.
5. Add them to your baking.
6. Buy them already shelled so they're handy for snacking.
7. Go to this website and look at some of their tasty recipes.

That should get you started!