8 Nutrients to Lift Your Spirits - Part 2

Did you know there is a mineral that actually helps increase serotonin, melatonin, and norepinephrine levels in the brain?!

By increasing these components in the brain, you will naturally feel more alert, sleep better, and feel happier!

Today's Spirit Boosting Nutrient


  • A trace mineral found in the body that helps metabolize food
  • Helps support the regulation of insulin
  • Works directly with the brain's mood regulators and has been found the be effective in treatment of depression
  • Recommended Daily Allowance (RDA): 25mcg per day for women; 35mcg per day for men

pea on fork


  • offer up Oatmeal for Breakfast!  1/2 cup serving of cooked oatmeal will offer about 5mcg of Chromium!!!
  • Consider Boosting Your Mood with a Snack!  - A Whole Wheat English Muffin Topped with Turkey Breast will give you a total of 6mcg of Chromium
  • Pack Broccoli with Your Lunch. 1/2 cup of Broccoli will Provide You with 11mcg of Chromium
  • Power up with Potatoes!  Serve roasted or mashed potatoes with your dinner!  1 cup of potatoes will provide you 3mcg of Chromium.




Fighting Fatigue with Food - Miniseries Part 2

Be Complex

Foods high in simple sugars, like soda or candy, lack substance to sustain blood sugar which may result in an energy crash.  Simple sugars tend to give a short-lived energy spike that may not last as long as you need it.  Choosing complex carbohydrates prevents blood-sugar crashes due to the amount of fiber. Fiber is considered an energy stabilizer because it allows the body to receive a steady stream, rather than a tide, of energy into your bloodstream.  You can become "more complex" by adding in foods such as whole wheat bread, brown rice, couscous, bulgur wheat, high fiber breakfast cereals, beans, whole fruits, and vegetables.  A major superstar food for energy is oatmeal because it is low on glycemic index, loaded with fiber, and contains stress-lowering B vitamins which help turn carbohydrates into useable energy.

Putting Pumpkin Seeds on the Plate

The first step of cooking pumpkin seeds, is to rinse the seeds well under  running water in    order to lose the pumpkin flesh flavor. Once the seeds are clean, use a damp dish towel to blot the seeds dry.  After drying the seeds,  sprinkle them with the herbs of your choice and arrange in a single layer on a baking sheet.  For even cooking while in the oven, it is best to turn the seeds every 10 minutes. Also feel free to experiment with your favorite flavors such as cinnamon, pumpkin pie spice, or Italian herb mix for example.  If you prefer your seeds to have a salty flavor, consider boiling your seeds in salted water.

Pumpkin Seed Serving Tips

  • Add crunch to your vegetables by adding pumpkin seeds
  • Add flavor to your salad by sprinkling candied pumpkin seeds on top of your mixed green salad

Candied Pumpkin Seeds:  Recipe From www.tasteofhome.com

  • 1 cup fresh pumpkin seeds
  • 1/4 cup packed brown sugar
  • 1/2 teaspoon pumpkin pie spice
  • 1/4 teaspoon salt


In a small bowl, combine all ingredients. Spread into a greased foil-lined 15-in. x 10-in. x 1-in. baking pan. Bake, uncovered, at 250° for 45-50 minutes or until seeds are well-glazed, stirring occasionally. Cool completely; break into pieces. Store in an airtight container. Yield: 1 cup.

  • Whole Foods offered this great tip: Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
  • Make your morning oatmeal standout by adding canned pumpkin and chopped pumpkin seeds.  Pumpkin seeds are also a great addition to your favorite cold cereal.
  • Add pumpkin seeds to your homemade granola.  Don’t have time to cook?! Pick up Back to Nature’s Sunflower and Pumpkin Seed Granola at your local grocery store!
  • To give your burgers more texture, add ground pumpkin seeds
  • Add kick to your afternoon snack by packing Spicy Pumpkin Seeds in your lunch bag! (Following Recipe is from All Recipes)

Sweet and Spicy Pumpkin Seeds -  Recipe From www.allrecipes.com

  • 2 cups pumpkin seeds, rinsed and dried
  • 2 tablespoons butter, melted
  • 1 teaspoon salt
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon brown sugar
  • 2 drops hot pepper sauce


  1. Preheat oven to 300 degrees F (150 degrees C). Line a baking pan with aluminum foil.
  2. Stir together the pumpkin seeds and butter in a bowl. Add the salt, Worcestershire sauce, brown sugar, and hot pepper sauce; stir. Spread the seeds in a single layer on the baking pan.
  3. Bake in preheated oven until crispy, about 45 minutes.

Wanting to know more? Check out this link which will provide  More Pumpkin Seed Information