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It’s pumpkin season!! Not only that, but pumpkins have an array of health benefits.  They can actually strengthen your immune system and keep you strong through these coming winter days. Pumpkins offer Vitamin E, Iron, Zinc, Magnesium and folates which all strengthen your immune system and make up 19% of our recommended daily intake (women’s health magazine, 2021).  Pumpkins in your diet can help with fighting off germs and/or bacteria and even help with wound healing (WebMD, 2019).


Pumpkins contain potassium levels that can lower your risk of Stroke, Kidney stones, Type 2 Diabetes, and Heart Disease by including high doses of fiber from our little orange friends (Cleveland Clinic, 2020).


According to Medical News Today, pumpkins also have a high dose of tryptophan, an amino acid that helps make serotonin (2020).  Serotonin is a major component in promoting our wonderful and much needed sleep. 


Lastly, and you thought we were done…well get ready ladies (and men, you count too); pumpkins have the power of beta carotene which also can help combat the effects of aging in your skin, and help fight inflammation (, 2018).  They may keep you looking pumpkin-y fresh!


To say the least, pumpkins are my superfood! Even though we love our pumpkin spice latte’s, it is obviously better to have natural pumpkin.  Luckily enough for  our friends of Illumina, we use all natural pumpkin for our pies, cupcakes, and treatsJ. Check them out!


--Ariel Clatty, PhD


Apple Cider Vinegar

Two table spoons away could actually keep the doctor away!  Apple cider vinegar (ACV) has been known to be in the “news.”  Why?  Its’ properties contain: magnesium, iron, phosphorus, manganese, amino acids, plant-based antioxidants. 


For those nutrition nerds, WebMD explains ACV as mostly apple juice, but adding yeast turns the sugar in the juice into alcohol. This is a process called fermentation. Bacteria turns the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell (2019).


It only contains 3 calories per tablespoon.  So if you count your calories you are in luck!  Two table spoons of ACV makes your morning tea/water (suggested) filled with beneficial nutrients that could reduce cravings and help satiety levels all day!  


Other small studies have also shown that it can improve digestion, act as a natural laxative, lower blood sugar levels, improve insulin sensitivity, reduce belly fat, lower cholesterol, and improve heart health. Overall, it is a potent pre-biotic crucial for microbiome or as we may call it, “gut health”.


Come in and try our ACV tea.  Stay warm, stay healthy.  It is a great way to start your day, so you can shine all day long! 

--Ariel Clatty PhD


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