Earth Day 2012: 6 Easy Ways to Improve your Diet and the Environment

Earth Day is a week away and in it's
honour and in appreciation to our bodies here are 6 easy ways to improve your diet and the environment.

We all know that natural nutrition is essential in preventing disease and bringing our bodies to a place of balance. Little tweaks in your current diet can make all the difference in the world to your health.

But did you know that these changes to what you put on your plate can have an impact on the environment?

Follow these 6 easy tips and enjoy your ride to optimum health and a greener earth through natural nutrition.

 

Eat Whole Foods

This means eat foods that are closet to their natural state or closet too nature. For instance, eat a baked sweet potato as opposed to a bag of potato chips, which has been processed, striped of its nutrients and saturated in oil and salt. Choose sprouted or multi-grain breads over refined wheat where the bran and germ (the reservoir for vitamins, minerals and essential fatty acids) have been removed. Try This: Close your eyes and imagine what a “whole food” looks like. Does a cereal box with a picture of a toucan come to your mind? (If so, you definitely need to continue reading) Or does the words “whole food” bring a picture of freshly harvested fruits, vegetables and whole grains?

Most “food” products, if not all, that come neatly packaged in colourful boxes and plastics have been made in a factory where pollutants are being pumped into our air and waste is being spilled into our oceans. Whole foods do great things for your body and even greater things for our earth.


Choose Local and Certified Organic

The term ‘organic’ simple means foods that have not been exposed to pesticides, herbicides, fungicides, hormones, fertilizers and other harmful chemicals during their growing stages. More organic food in the diet means less toxins in our soil, air and water and less toxic material entering the body, therefore less work your body has to do to get rid of it and less damage to your body.

Choosing local reduces carbon emissions from planes, trains and automobiles and supports your local farmers. When these non-local foods ride in trucks for a few days they lose some of their nutritional quality and taste. You should also keep in mind that local produce for instance is harvested at its peak whereas non-local is picked when it’s not even fully ripe. This ensures the produce will not rot on its way to the supermarket.

If you’ve ever eaten a tree-ripened peach I don’t need to tell you how it bursts with flavour and juices over the truck-ripened peach which is dry and bland. Ideally you want to eat food that is both organic and local.

Choose foods that are dense in their nutrients

When making food choices concentrate on picking foods that are dense in their nutrients. For example, eat oranges for their vitamin C and Kale for its calcium. Also, go for more nutritious foods; romaine lettuce over iceberg lettuce, yams over white potatoes, brown rice over white rice and lean cut meats over organ meats and pork. A package of frozen french fries is not dense in its nutrients because of the chemicals, fats and salt added to them.

Making your own homemade French fries reduces waste in the landfills and air pollutants spewed from the factories. And of course, they will taste a million times better and will be so much healthier than the packaged kind.


Moderation, Variety and Rotation

We are all human and sometimes you just want to go out for a burger and a beer with your bff. Let yourself have a cheat day and don’t feel guilty about it either. A ‘cheat day’ is an example of having moderation in your diet. But remember a ‘cheat day’ meal is not an ‘everyday meal.’

A Smithsonian study estimates that the need for grazing land and grain feed leads to the destruction of a land area equivalent to seven football fields in the Amazon basin every single minute. This means that if you eat a hamburger from a cow raised in South America, you’re meal has contributed to 55 square feet of rain forest destruction. (1) Still want that Baconator?

add variety to your plate

A good rule of thumb is to buy brightly coloured fruits and vegetables to ensure you are getting a variety of different vitamins and minerals in your diet. (similar colours =s imilar nutrients).
Lastly, make sure to rotate your foods every day. Eating the same foods day after day can result to food intolerances.

Drink Water

Drink fresh spring or distilled water every day.  Divide your body weight by 2 and then divide by 8 to get the number of 8oz glasses of water you should drink per day. Your body needs water to live, detoxify, metabolize fat, transports nutrients and oxygen to cells and moisturize and protect your organs.

Soda pop and so-called nutritious boxed juices come in a variety of plastic, tin and tetra materials which overflow our landfills. Substituting these non-foods with clean drinking water will help reduce landfill waste. Be sure to invest in a glass or stainless steel water bottle to reduce plastic bottle waste in the landfills.

I like: DAVIDs TEA Noble Glass Travel Thermos as it's not only for your loose leaf tea but can also hold your water, smoothies and post-workout shakes.

 
Say NO to GMO

Genetically Modified Organism (GMOs) and Genetically Engineered Microorganism (GEM) refer to a living organism that has been genetically altered using molecular genetics techniques such as gene cloning and protein engineering, making them more stable and resistant to drought, disease and pesticides. Studies have shown that the B.T. gene used in the GMO crops caused death in organisms such as the monarch butterflies (1).

An article published in Lancet examined the effects of GMO potatoes on the digestive tract in rats (2)(3) This study claimed that there were significant differences in the intestines of rats fed GMO potatoes and rats fed unmodified potatoes which led to pre-mature death. “Would you like to super-size your fries?” Not unless they’re Certified Organic!

On Earth Day 2012 make an effort to find a diet that has balance in nutrients, food groups, flavours and colours. A varied diet will prevent boredom and nutritional imbalances. Be sure to keep it realistic and complementary to your lifestyle that way it becomes a part of your life and not just another ‘fad.’

By incorporating even one of the 6 tips you will not only be nurturing your body but also making a positive difference in preserving our beautiful precious earth. Remember, we only have one Earth and once it’s gone it’s never coming back.

(1) Smithsonian Institution, “Smithsonian Researchers Show Amazonian Deforestation Accelerating,” Science Daily Online, 15 Jan. 2002.
(2) Transgenic pollen harms monarch larvae (Nature, Vol 399, No 6733, p 214, May 1999)
(3)Effect of diets containing genetically modified potatoes expressing Galanthus nivalis lectin on rat small intestine (Lancet, Vol 354, No 9187, pp 1353-1354, Oct 1999)
(4)Safety of genetically modified food questioned: Interview with gene scientist, Dr Arpad Pusztai(http://www.wsws.org/articles/1999/jun1999/gmo-j03.shtml )
For more on GMOs visit: http://www.saynotogmos.org/scientists_speak.htm

Some of the photos in this post belong to Melissa Macchione.
Unauthorized use is prohibited. If you have any questions please contact the administrator.

All Aboard the Gluten-free Bandwagon

This post is inspired by Beauty FIT Beast's 5 for 15 Challenge. You can view my posts for the challenge here. Participants have cut out gluten, sugar, fake sugar, alcohol and preservatives. As the Nutrition Specialist for the challenge and for Beauty FIT Beast its my responsibility to inform and inspire participants during their 15-day challenge. This week it's all about gluten. 

What is Gluten?

Gluten is a special type of protein that is commonly found in rye, wheat and barely. Therefore, it is found in most types of packaged foods, cereals, energy bars and in many types of bread. Not all foods from the grain family contain gluten. Examples of grains that do not have gluten include brown rice, wild rice, corn, buckwheat, millet, amaranth, quinoa and oats.


For people with celiac disease (an autoimmune disorder that causes damage to the small intestine) cutting gluten can relieve a host of symptoms, including bloating, cramps, nausea, anemia, irritability and depression. But many other people who haven't been diagnosed with the intolerance are jumping on the gluten-free bandwagon.

Here's why...

Tip: Try millet flour as a wheat flour substitute when baking.

Gluten-free Grains and their Benefits 

Brown Rice  and Wild Rice: High levels of B Vitamins and fiber can be found in both brown and wild rice. Brown rice products can be easily found not just in health food stores but major grocery stores as well. You will find a variety of pastas, breads, tortillas and chips all made with brown rice. My Favourite: Brown Rice Bio-Buds by: Sha Sha Bread Co. 


Corn: Shocking, I know.  Not all corn has been converted to ethanol. Not only can you eat corn, but you can eat anything made from corn flour.  Tip: Buy Certified Organic corn and corn products as corn crops are generally GMO and sprayed heavily with pesticides.

Buckwheat: Despite the name, buckwheat does not contain wheat. Buckwheat contains all 8 essential amino acids making it a complete protein. Good source of calcium, B Vitamins, iron and fiber. My Favourite: Buckwheat Soba Noodles by: Eden Foods

Millet: Considered one of the first cultivated grains, millet is a great source of magnesium, potassium, phosphorous and B-complex vitamins. My Favourite: Millet Puffs by: Natures Path

Amaranth: High in protein, Vitamin C, calcium and iron. Great source of fiber. Gluten-free. High level of lysine, an essential amino acid. I like: Organic Amaranth Flour from: Bulk Barn for baking as well as Millet Flour.

Quinoa: This is a nutty, rice-like grain from South America that can be used as a substitute side for rice, couscous and pasta. Quinoa contains all 8 essential amino acids making it a complete protein. Rich in iron, calcium and phosphorous. TIP: Instead of water, cook quinoa in chicken, beef or vegetable stock for added flavour.

Oats: There has been some debate as to whether people with the digestive intolerance can eat oats. Research in this area continues. What I know is that oats are delicious and insanely nutritious. Oats are known to lower bad cholesterol, are mildly laxative and contain excellent levels of protein, B vitamins and minerals. My NEW Favourite: Cavena- Naked Oats by: Wedge Farms

Top 5 Benefits of going Gluten-free

1) Weight loss as sugar and fat intake is drastically reduced.

2) Increase in energy levels, lower bad cholesterol levels and even assist the body’s digestive processes.

3) Eliminate symptoms such as diarrhea, constipation, bloating,  and excessive gas.

4) Decrease congestion, sinus and skin problems.

5) Since consuming processed foods will be virtually eliminated and replaced with fresh whole foods, overall health and well-being sky rockets!

Savory Grain-free Crackers by: Gluten-free Goddess

You can find many gluten-free recipes on-line. For the BEST source for delicious, inspiring gluten-free recipes visit Karina, The Gluten-free Goddess’ blog: http://glutenfreegoddess.blogspot.com/

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Top 5 Healthy Sugar Substitutes

This post is inspired by the challenge I am about to embark with a group of individuals, some who I know and some who I hope to get to know a bit better. If you've been living under a rock and haven't heard of Beauty FIT Beast's 15-day Challenge here's what it's all about.

For 15 days participants will give up the following 5: Gluten,  Sugar, Artificial Sweeteners, Processed Foods and Alcohol (Cigarettes as well, if you smoke) and whatever else they want to give up (example: I am giving up coffee) or do something to enhance your health (example: I promise to sweat everyday). For more information on this free challenge and the professionals leading the challenge (I am one of them) simply follow this link and sign-up. 

One of the most challenging things to give up is sugar. As most of us know, sugar is found naturally in fresh fruit and vegetables. This is the most clean and natural source of sugar. Fruits and vegetables are packed with vitamins and minerals needed for us to maintain optimum health.


There are five other healthy sugar substitutes that are clean, tasty and lower on the glycemic-index when compared to refined sugar and have health benefits.

Stevia

Stevia is believed to have anti-bacterial, anti-septic, anti-microbial, anti-oxidant, anti-glycemic, and anti-hypertensive properties which may help with hypertension (high blood pressure), diabetes, chronic fatigue, indigestion, upset stomach, heartburn, weight loss cold and flu and candidiasis. It may also improve energy levels, strengthen immune system, stimulate mental activity, and may also help in withdrawl from tobacco and alcohol addiction.

Honey

Honey contains a variety of flavonoids and phenolic acids, which act as antioxidants, eliminating free radicals. Darker honeys have higher antioxidant content than lighter honeys.

100% Pure Maple Syrup

Maple syrup is an excellent source of manganese and zinc. Zinc and manganese are important allies in the immune system. Manganese is an essential co-factor in a number of enzymes important in energy production and both act as antioxidant defenses.

Agave Nectar

Agave nectar's sweetness comes primarily from a complex form of fructose called inulin. Fructose is the sugar that occurs naturally in fruits and vegetables. The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the sugar rush and blood sugar spike caused by refined sugars.

Dates

Dates are an excellent source of dietary fiber which prevents dietary LDL cholesterol absorption in the gut. It is also a good bulk laxative keeping you regular.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Consious Eating: Should I or shouldn't I?

The foods you eat affect all aspects of your life. If you listen to your body, it will give signals as to the best nutritional choices for you. Notice how certain foods affect you.

Do certain foods affect the quality of your sleep?

Are you waking up in the middle of the night?

Are you having trouble falling asleep?

Do your food choices affect how you feel first thing in the morning?

Do you wake up feeling rested?

Are your joints stiff?

Do you have a stuffy nose?

How do you feel the rest of the day? Physically, Mentally, Emotionally and Spiritually

How do you feel before, during and after a meal? Energy level before and after eating, level of hunger, stress level, bloating, gas, fatigue?

How are your bowel movements: Frequency, quality, ease of elimination?

Practicing conscious eating is one of the very first things I teach my clients and the biggest challenge most of them face. I do this by asking them to keep a Food and Mood Journal. In your Food and Mood Journal use the questions above and track what foods you are eating, when you are eating them and where you are eating them (in your car, at the table, over the sink). Before you eat that double cheeseburger, again, you can look back a few days before when you ate the same thing and see how you felt before, during and after the meal. You may be surprised to see similarities of how you felt before eating it. Chances are if you experienced indigestion, fatigue, emotional instability, constipation after eating the burger you will probably experience the same symptoms again.

Take the time to bring awareness to your food choices and notice how they are affecting you as a whole. You may be surprised to find out some of the foods, which are considered healthy, may not be for you. In addition, you may notice you are eating too many of the foods or shall I say, non-foods, that are satisfying while you are eating them but in the end give you that yuck feeling. Your conscious eating will bring insight on your choices, which than will bring you a sense of clarity, well-being and a balance of the body, mind, and spirit.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage. 

VIDEO: Tips on Healthy Snacks

Trail mix

Look for a healthy mix that includes nuts, seeds and dried fruits; avoid varieties with high-sugar ingredients such as milk chocolate chips and bad fats such as vegetable oil. The dried fruit will provide you with healthy sugars for a quick energy boost, while the seeds and nuts will prevent your insulin level from dropping, giving you a long sustained energy level. For a healthier sweet alternative include dried fruit, shredded coconut and cacao nibs. Be sure to include almonds as well. The monounsaturated fats found in almonds provide energy-boosting essential fatty acids such as omega-3s and omega-6s.

Recipe in video: 2 tbsp Raw almonds, 1 tbsp Raw pumpkin seeds, 1 tbsp Raw sunflowers seeds, 1 tbsp Goji Berries, 1 tbsp Cacao nibs and 1 tbsp Unsweetened Shredded Coconut.

Yogurt

The magnesium in yogurt activates enzymes that are involved in the metabolism of protein and carbohydrates giving you an energy kick. This explosive source of energy is best used before physical activity (example: cardio or weight lifting). Choose plain yogurt over the fruit bottom/stirred kind as these tend to be packed with sugar. Missing the fruit? Add your own! I like: 1 cup Plain Greek Yogurt, ½ cup fresh raspberries, my trail mix (see above recipe) and a drizzle of agave nectar. Yum!

Energy bars

There are many types of energy bars out there. Some contain mostly protein, whereas others are composed largely of carbohydrates. For a quick boost in energy choose a bar that leans more toward carbohydrates, such as Kashi granola bars, Larabar and Vega Energy and Vibrancy Bar. Bars are an easy on-the-go snack packed with a balance of essential nutrients.

Hummus
Hummus is a great source of carbohydrates, protein, fiber, B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. It will provide you with a great energy boost all while being low in fat and calories. Pair it with your favourite raw veggie combo and/or whole grain cracker or pita. 

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage. 

My Favourite Stress Busting Snacks

Blueberries are extremely high in vitamin C and high in fiber. Vitamin C is important to helping our body reduce tension, while fiber helps to regulate our blood sugar levels. Drastic changes in our blood sugar can cause us to have mood swings, which may contribute to anxiety.  I add a handful of blueberries to my Morning Glory Oatmeal every morning and have oatmeal as a snack especially before a workout. Have you tried my oatmeal recipe yet?

Green Salad containing Spinach, kale, broccoli, kale and other dark green vegetables are great stress reducing foods. They are packed with vitamins that nourish our bodies. They are also high in potassium, which is especially good for calming our nerves. Like blueberries, these are also high in fiber, which not only controls blood sugar but aids in digestion.  I have a salad a day. Whether it be part of my lunch or dinner or just a snack. Try my Pralines Salad you'll be happy you did. 

Oranges contain high amounts of Vitamin C which helps to reduce tension and stabilize blood pressure, but also helps to boost our immune system, which can suffer under stressful situations. Go for the whole orange as opposed to orange juice. A whole fruit will provide you with the dietary fiber you need to give you sustained energy levels. Fruit juice on the other hand will spike in blood sugar giving you a quick boost of energy followed by a crash. 

Sweet potatoes Chips satisfy those of us who crave carbohydrates, while also satisfying one's sweet tooth. They are rich with beta-carotene and other vitamins, and again, the fiber helps your body process the sugar and carbs more slowly. You can easily make your own or buy ready-made ones. 

I like Terra They also make a killer beet chip as well!

Can of Tuna Fish is high in omega-3 essential fatty acids protect against heart disease, keep the stress hormones cortisol and adrenaline from peaking. Go for tuna packed in olive oil for extra omega-3. 

My favourite Clover Leaf Solid Light Tuna - Yellowfin in Olive Oil because is contains 19 grams of protein in one can.

Turkey Slices contains an amino acid called L-Tryptophan, which releases serotonin - a feel-good chemical - into our systems. L-Tryptophan has been proven to provide a calming and relaxing effect. Try to avoid cold cuts which contain nitrite/nitrates and sulfates. You can read more about the effects of Food Additives here: Food Additives to Avoid I have bought the natural cold-cuts in specialty shops up until Maple Leaf released their Natural Selections. It tastes just as good, contains no preservatives and is cheaper by 50% on most brands.  

Apricots are rich in magnesium, Vitamin C and fiber. Magnesium is a natural muscle relaxant, which can help reduce tension in our muscles. Include some in your post-workout to lessen muscle soreness. This time of year you won't find apricots in your supermarket. Go for dried unsulphured apricots. The unsulphured kind are brown whereas the sulphured are bright orange.

Almonds, Pistachios and Walnuts are great stress reducing foods. Almonds, specifically, are loaded with both Vitamins B and E - known to boost your immune system, and walnuts and pistachios help reduce tension and lower blood pressure. 

Avocados provide a healthful dose of monounsaturated fat and potassium, which help reduce tension and lower blood pressure. Believe it or not avocados have more potassium than bananas. My favourite way to enjoy an avocado is making my own guacamole than purchasing store-bought. Recently I was lured in by the Mad Mexican with their unique packaging. The guacamole was fabulous! Completely natural, no additives and fresh. You can find the Mad Mexican  in such retailers as Rowe Farms, Loblaws and specialty shops.   

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage. 

Breakfast: Why is it SO important?

Morning Glory Oatmeal - see recipe below

It has long been said that breakfast is the most important meal of the day, but is it really true?

I certainly know that when first meeting with my clients they confess they rather sleep-in than grab some grub in the morning.  I certainly have been guilty of neglecting my breakfast on many occasions and believe me when I say I do not function to the best of my ability without it.  In fact, I am a complete space cadet sans my breakie. It has become a habit, like all things, the breakfast ritual. I mean if I am feeding it to my son and preaching how important it is to him and my clients than why wouldn't I eat it myself? You simply have to make time for it just like you make time to brush your teeth in the morning. It's of the same importance!

So why is it so important to eat breakfast?

Filler up

Breakfast is breaking the fast because after sleeping for eight hours and being without food during the night, our brain and muscles need energy to function. You've basically been starving your body the entire time you were in dreamland.  Eating breakfast within 1 hour of waking to break the fast will give your body the much needed glucose found in your food to give you energy. Food is your energy like gas is a car's fuel. Without it you will stale (unable to concentrate), break down (mental and physical fatigue) and perhaps end up in scrap yard somewhere not knowing how you got there (confusion). Hey, you never know! With this rush of nutrients and glucose to your brain, you are better able to concentrate, focus, be productive, have a better short-term memory and be in a better mood! Your family, friends and colleagues will appreciate it and so will your body!

Eat more weigh less

Research has shown a connection between skipping breakfast and being overweight?  People who skip breakfast are more prone to being overweight or obese than those who have their breakfasts regularly. I have been a Nutritionist and Fitness Professional for almost a decade. Almost every single person who has walked into my door who is overweight or obese had a habit of regularly skipping breakfast. Fact.  Until they meet me and I convinced them to take their breakfast seriously. Fact. They lost weight. Fact. Felt more energized. Fact. Made better choices throughout the day. Fact. And were in a better mood. Fact.

I challenge you to eat breakfast, within 1 hour of waking up, every morning for 1 week and report back to me. Deal? You can start by trying my very own, Morning Glory Oatmeal. Quick, hearty and wholesome. You'll love it! Fact. 

Morning Glory Oatmeal

What you'll need:

1/2 Quick Oats (the quicker, the better.  I'm a busy mom. I like PC Organics Quick Oats )
1 cup Water
1 cup Soy Milk (I like PC Organics Original Fortified Soy beverage)
1 tbsp Ground Flax Seed
1 tbsp White Chia Seeds
1/3 cup combination raw almond slivers, pumpkin seeds, sunflower seeds and dates (or try a prepackaged combo such as: JK Gourmet Hazelnut and Date Granola or ShaSha Co. Buckwheat Snack)
1 tbsp Pure Canadian Maple Syrup (I like PC Organics 100% Pure Maple Syrup)
1/3 cup Fresh Berries
Cinnamon to taste

What to do:

1) In a small saucepan bring 1 cup of water to a boil.

2) Add quick oats and let simmer while stirring until water is absorbed.

3) Add soy milk and stir until preferred consistency.

4) Stir in flax seed, maple syrup and cinnamon.

5) Remove from heat and pour in bowl.

6) Top oatmeal with raw nuts, seeds and date combo, chia seeds and berries.

7) Serve and enjoy!

Cook time approx. 5mins

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage. 

The photograph in this blog post belongs to Melissa Macchione. Unauthorized use is prohibited. 

Recipe: Cranberry-Apple Kiki Sauce

What you'll need:

2 small packages (approx 4 cups) fresh cranberries

4 small tart apples (Cortland, Mutsu, Granny smith, Honey Crisp), peeled, cored and diced.

 

1 bottle Kiki Maple Sweet Water - Lemon Ginger 

What to do:

 Bring the cranberries, apples and Kiki Maple Sweet Water to a bowl. Reduce heat and simmer until desired thickness.

 Give it a taste. If it is too tart for your liking add 1/2 cup organic cane sugar while still on stove. Stir and serve.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Recipe: Butternut Squash and Apple Soup (with a bite!)

I made this today, Canadian Thanksgiving, for my family. I've made a similar recipe last Thanksgiving but this year I added apples and made a few tweaks in the recipe. By far this is the best batch I have made to date. We enjoyed the soup for a light lunch with olive foccacia which I picked up from the farmer's market. 

What you'll need:

2 medium butternut squash, each cut lengthwise in half, seeds removed
3 medium sized tart apples (Honey Crisp, Cortland, Granny Smith)
2 medium stalks celery, chopped
1 medium cooking onion, chopped
1 teaspoon ground cumin
1/4 teaspoon chipotle chili powder or dried chili flakes
Sea salt and fresh ground pepper
4 cups of chicken or veggie stock
2 cups water

1 tablespoon extra-virgin olive oil

Toasted pumpkin seeds and fresh chives for garnish

What to do:

1. Preheat oven to 450 degrees. Line cookie sheet with foil. Place squash halves, cut sides down, in lined pan, and roast about 45 minutes or until very tender when pierced with knife.

During the last 10 minutes of baking place the apples, whole, on baking sheet. Continue baking until the 10 minutes is up. Cool until easy to handle, then, with spoon, scoop squash from skins and place in large bowl. Discard skins. Keep the peel on the apples and simply cut into large slices.

2. Meanwhile, in 5- to 6-quart saucepot, heat oil on medium until hot. Add celery and onion, and cook 10 minutes. Stir in cumin, chipotle chili, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper; cook 30 seconds, stirring.

3. Add broth, water, and squash to saucepot; cover and heat to boiling on high. Reduce heat to low, and simmer 10 minutes. I made this today, Thanksgiving, and was busy making other things so I simmered the soup for an hour. The longer you simmer it the better it tastes!

4. In batches, ladle squash mixture into blender. With center part of blender cover removed to allow steam to escape, blend squash mixture until pureed.

Pour soup into large bowl. Return all soup to saucepot and heat through. Garnish each serving with pumpkin seeds and chives. Makes 10.5 cups (great for freezing).

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.