Month: October 2016

Seek the healthy benefits of this and other orange-colored produce.

Pumpkin
Like other orange-colored produce, such as carrots and sweet potatoes, pumpkin is a rich in beta-carotene—an antioxidant that helps neutralize free radicals and has been linked to cancer prevention. I often use 100 percent pure canned pumpkin, rather than go through the hassle of chopping and roasting fresh pumpkin. There’s good evidence that the canned stuff is just as nutritious—if not more—than fresh. So why not save yourself the time? Just be sure not to get the sweetened pie filling kind.

I lean heavily on these super-good-for-you items in the meals, snacks, and treats in my new book, Sneaky Blends. Get your copy today at http://sneakyblends.com and grab your free copy of Sneaky Sweets, guaranteed to satisfy your cravings without adding to your waist-line.

The post The Benefits of Pumpkin, Pumpkin, Pumpkin appeared first on Tips on Life and Love.

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In the morning, it’s easy for a healthy breakfast to go out the window. So I make these ahead when I’m not in a rush, and then pop one in the toaster oven to warm before jetting out the door. They freeze perfectly, too. You can make these minus the tortilla, but I like that it gives this meal real portability. Try this recipe and many more from my cookbook Sneaky Blends.

Nonstick cooking spray
6 6-inch corn tortillas
4 large eggs
1 tablespoon chia seeds
⅔ cup shredded sharp cheddar cheese, divided
¼ teaspoon sea salt
½ cup *Broccoli-Pea-Spinach Base Blend
¾ cup finely chopped raw broccoli florets

*Broccoli-Pea-Spinach Base Blend
4 cups broccoli florets, fresh or frozen
3 cups frozen sweet green peas
4 cups baby spinach
Filtered water

Place a steamer basket into a large pot, pour in a few inches of tap water (make sure the water is below the bottom of the basket), and set it over high heat. Add the broccoli and steam, covered, for about 10 minutes if fresh, or about 2 minutes if frozen, until just tender. Add the frozen peas to the basket for the last 2 minutes of steaming. Pulse the spinach in a high-powered blender a few times to reduce its volume. Add the steamed veggies along with 2 to 3 tablespoons of filtered water, and puree until smooth, adding more water as necessary.

Makes 4 cups

Nutrition facts (per 1 ⁄2 cup): 42 calories; 0 g fat; 67 mg sodium; 7 g carbs; 2 g fiber; 2 g sugar; 3 g protein

Preheat the oven to 375 degrees. Mist a muffin tin with nonstick cooking spray. Wrap tortillas in a damp paper towel and microwave for 30 seconds to make them pliable. Gently press 1 into each of 6 muffin cups. In a large bowl, whisk together the eggs, chia seeds, 1/4 cup of the cheese, salt, the blend, and the broccoli. Pour 1/4 cup of the egg mixture into each muffin cup and top with the remaining cheese. Bake for 22 minutes, until the eggs are just set. Serve warm. Leftover frittatas freeze well for up to 3 months.

Nutrition facts (per serving): 162 calories; 8 g fat; 258 mg sodium; 12 g carbs; 3 g fiber; 1 g sugar; 10 g protein

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Just as companies campaigned in the 1990s to move employees toward 401(k)s and away from company-funded pensions, they are now trying to end company-provided health insurance in favor of Health Savings Accounts (HSAs). They reason that they can no longer afford to provide health insurance, and workers should be footing more of the bill. But is an HSA the right move for you? Find out more in Your Best Health Care Now: Get Doctor Discounts, Save With Better Health Insurance, Find Affordable Prescriptions .

If you work for a large company, you or someone close to you is likely to be pressured to sign up for an HSA soon—if you haven’t been already. Studies show that the number of workers at big companies who have signed up for HSAs has tripled in the past eight years. Overall, by 2016, there were 14.5 million HSA accounts, with $28 billion in assets, and another million new workers were expected to enroll by the end of the year.

My Advice. Do not rush to join that parade. By and large, you’ll be better off sticking with company insurance if your boss allows you to do that.

HSAs can be the best choice, but only for a select group: the young and fortunate. If you are young, remain healthy, and make a good income during your career, you could accumulate more than enough in your HSA to pay for your family’s health care and pass on the rest to your heirs. But relatively few hit the young, healthy, and wealthy trifecta.

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