Best Teen Diets Nutrition Blog: October 2013

"Junk" Food

Healthy Tips for Halloween

7:26 PM

Food

Slow & Steady Wins the Race- Even When It Comes to Eating

5:21 PM

Exercise

Don't Stop Cycling Just Because Winter's Coming

9:02 PM

Avid outdoor bicyclists may view the upcoming season change with sadness or even irritation; seemingly forced from their beloved outdoors by colder weather and driven to find other activities to maintain their health during the winter. Depending on where a person lives, winter weather can vary from snow and ice, to drizzling rain and colder temperatures. Regardless of this, there are safety precautions and preparation a person can that will enable them to keep riding throughout any season.

Some cities make paths for bikers during the winter months, which helps with safety, but if a city doesn't have these adaptations there are still steps a person can take to ensure safety on the road. Stick to sidewalks or cleared streets, but if planning on riding through the snow there are specialized tires one can buy to increase traction. Check with local cycling stores for prices and information. When moving, experts recommend starting slowly to gauge road conditions, and make small corrections if the bike begins to waiver. Over time, an experienced cyclist will learn the sounds and texture of different types of ice and how best to adjust their riding technique.

Bicycles do not need to be “winterized” as cars do, but a small amount of low temperature grease on the chain and gears might be needed if the bike has trouble moving. If it seems to work fine as temperatures drop, this step won’t be necessary. Test the bike as temperatures lower to see if any adaptations will be needed.

While the air outside may seem initially chilly, cycling generates a lot of body heat; ensure clothes are warm yet comfortable to control the buildup of sweat which could lead to hypothermia if a person is exposed to the air for too long. Layers are a good idea, as well as light boots to protect the feet. Again, checking with a local cycling store will provide excellent ideas on how to adapt this outdoor activity to any weather condition or environment one may wish to ride in.

Original Source, "Enjoy Cycling During the Winter Months - Safety and Suggestions" by Expert Brand

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

Exercise

How To Sleep and Sleep Well.

4:24 PM

THE SECRET TO BETTER SLEEP

The average American sleeps 6.9 hours a night. When we get less sleep than we need, our reaction times get slower, our blood pressure rises, we eat more, and we’re more at risk of obesity and diabetes.

SLEEP-RELATED DISORDERS

Sometimes lack of sleep is caused by disorders that can also cause problems during the day. Examples include: Night sweats, which are caused by menopause, cancer, and infections. Hypersomnia, which is excessive day time sleepiness caused by narcolepsy, being overweight, use of certain medicines, or drug and alcohol use. Kleine Leven syndrome, where sufferers sleep up to 20 hours a day for several weeks. Insomnia, which affects 30 to 50% of the population. Narcolepsy, where sufferers may fall asleep easily during the day. Periodic Limb Movement Disorder, where limbs move rhythmically during sleep. Six percent of Americans suffer from sleep apnea, a condition where the sufferer stops breathing for 10 to 30 seconds, up to 400 times a night. Two to four percent of the American population suffers from apnea without a diagnosis. Apnea sufferers are six times more likely to die in a traffic accident due to fatigue. People who sleep next to apnea sufferers lose an average of one hour of sleep per night, and people with untreated apnea are four times more likely to suffer a stroke. Half of those with sleep apnea snore heavily.

FOODS THAT CAUSE INSOMNIA

Alcohol may relax you, but it prevents you from sleeping well. And it’ll make you have to use the bathroom a lot! Spicy foods can cause heartburn or indigestion that keeps you awake. Sugar can also cause you to wake up craving more. And chocolate can contain caffeine that keeps you perky in the wee hours.

WHAT SLEEP CAN DO FOR YOU

While the number of hours of sleep a person needs varies based on the individual, a good night’s rest has many benefits. It can reduce stress, improve memory, help you lose weight, prevent depression, and heal faster. Sleep can also reduce inflammation that could lead to heart conditions, cancer, and diabetes. Adequate sleep makes you more alert and gives you faster reaction times.

HOW TO GET MORE SLEEP

Keep the bed pet-free, as Fido or Jingles may keep you from sleeping well. Wind down before bed without checking email or watching TV. Read a good book and take a bath or shower to mentally prepare for sleep. If you’ve got a lot on your mind, write about it in a journal to unwind. Don’t sleep with electronics in the bedroom. They can distract you and rob you of sleep. Have a warm herbal or caffeine-free tea before going to bed. And don’t work out just before bed: Exercise can help you sleep, but work out earlier in the day for a good night’s rest. Before bed, opt for light snacks like yogurt or popcorn rather than heavy carbs.

YOU’RE NEVER TOO OLD FOR A NAP

The Spanish know the benefit of naps. They even close down stores and restaurants for several hours to catch a siesta. And for good reason! Naps do some great things for the body. They give you more energy and alertness, improve work productivity by as much as 30 percent, reduce stress and the risk of heart disease by 34 percent, and lower the risk of accidents on the job. Many famous people have benefited from regular napping. Brahms found inspiration for his musical compositions from naps he took at his piano. Napoleon caught a few zzz’s on his horse between battles. Einstein would sleep in a chair with a pencil in his hand. When the pencil dropped, he woke up. Even presidents need naps. Bill Clinton would nap to help deal with the pressures of the job.

Original Source: The Secret To Better Sleep [Infographic] by The Greatist Team

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

Breakfast

What can you make with a microwave?

8:48 PM

Most of the time, we see the microwave as a convenient tool for boiling water or re-heating a plate of leftovers. But when we literally only have a few minutes before running off to a meeting or back to class, the microwave can become a real lifesaver for pulling together a super-quick meal.

These microwave meals certainly aren’t the height of culinary achievements, but they’ll do the trick. Think about jazzing them up with some strong cheese or a sprinkle of your favorite spice mix.

First, some basic techniques:

• Eggs - Make them scrambled or poached.
• Steamed Vegetables - This tutorial on steaming broccoli applies to any other vegetable, too. Try cauliflower, carrots, and green beans.
• Cooking Pasta - Follow the first-half of the instructions for our microwave mac n’ cheese to get plain pasta.
• DIY Instant Oatmeal - It’s easy to make your own instant oatmeal mix.
• Bacon - This is a great way to cook a just few slices of bacon at once.
• Better Jarred Tomato Sauce - Try adding some zing and then heat just a few tablespoons of grocery-store tomato sauce in a ramekin.
• Stir Fry Sauces - To make any of these stir-fry sauces in the microwave, just combine them in a ramekin and heat in 20 second bursts until the sauce thickens. Stir between each burst.

And some meal ideas to try:

• Steamed Veggies and Scrambled Egg - Top with any of those stir-fry sauces.
• Poached Eggs over Oatmeal - Crumble on some cheese for a nice savory dinner.
• Egg Sandwich - Bacon optional!
• Steamed Veggies and Pasta - Pour on some tomato sauce or simply toss this with oil and lemon juice.
• Mac n’ Cheese - Add some steamed veggies for extra goodness or a few teaspoons of stir-fry sauce for flavor.

What other ideas do you have for microwave meals?

Original Source, "Microwave Dinners: Quick Meal Ideas for the Microwave" by the Kitchn

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

Fats

What Exactly ARE Omega-3 Fatty Acids?

7:51 PM

Omega-3 and omega-6 fatty acids are categorized as polyunsaturated fatty acids (PUFAs) and are nutrients essential to human health: The two play a critical role in brain and heart function as well as growth and development. (And just what are fatty acids? Long story short: They are the building blocks of fats.) Because our bodies can’t produce either omega-3s or omega-6s, we must get them from food.

Omega-3 fatty acids are associated with a number of health benefits, including protection against heart disease, possibly stroke, and autoimmune diseases such as rheumatoid arthritis. There are two major types of omega-3s in our diets. One is alpha-linolenic acid (ALA), which is found in plants, especially leafy green vegetables. Flaxseed, walnuts, and their respective oils are high in ALA, as is an oil everyone loves to hate, canola.

The other type of omega-3s—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—is found in oily fish such as salmon (particularly wild), Atlantic and Pacific mackerel, sardines, anchovies, and herring, as well as in oysters and some aquatic plants. The human body partially converts ALA to EPA and DHA. (Fun fact: Life’s fastest tasks require DHA. Ours is concentrated in the brain and eyes, followed by sperm, then heart muscle.)

Health experts encourage increased omega-3 consumption (in place of, not in addition to, saturated fats and trans fats) because of their deficiency in the diets of most Americans. The newest (2010) Dietary Guidelines recommend at least 250 milligrams per day. Many omega-3 specialists think the target should be higher, approximately 500 mg per day.

Of course, this summer’s news that the second large study by scientists at the Fred Hutchinson Cancer Research Center confirmed a link between high blood concentrations of omega-3 fatty acids and an increased risk of prostate cancer does give one pause. Omega-3 authority William Harris takes issue with their findings here. The one thing I’ll bet they all agree on is that nutrition research and the interpretation of data are very difficult.

Omega-6 fatty acids, primarily composed of linoleic acid (LA), are found in nuts, seeds, many vegetable oils (thus almost any processed food you can think of), and meat. Most people today consume far more omega-6s, which are linked to inflammation, than omega-3s, and many experts think this dietary imbalance may be the cause of many chronic inflammatory diseases and metabolic disorders. Science writer Susan Allport gives a compelling account of the science and politics behind this theory in The Queen of Fats (2006). And a fresh interpretation of clinical trial data first collected in the 1960s and published in the British Medical Journal in February 2013 suggests that omega-6s may be linked with a higher risk of death among patients with heart disease.

Article adapted from: Jane Says: Fish Aren't the Alpha and Omega of Fatty Acids

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

Breakfast

A Doable Challenge: Eat Breakfast (with these tips)

9:48 PM

Eat Protein for Power

Have protein at every meal—including breakfast—and as part of every snack. Because protein is digested slowly, it will give you the benefit of a steady, sustained rise in blood sugar, rather than the rapid rise and fall that comes from sugary foods. "Protein at every meal also helps with satiety, so you're less likely to overeat," Zelman explains. Eggs and dairy, such as fat-free or low-fat milk or yogurt, are obvious morning choices, but also consider nuts, which are loaded with healthy fats, as well as beans, a fantastic fat-free source of fiber. Other options include protein powder and tofu. For the most protein in each bite, try Greek yogurt or other strained yogurts, which are more concentrated than regular yogurt. (Learn to make your own regular and Greek-style homemade yogurt.)

Consider Eggs

Eggs were once considered the ultimate evil breakfast food due to their cholesterol content, but these days, "even the American Heart Association says an egg a day is OK if you are healthy," notes Zelman. (If you have health problems, such as elevated cholesterol, talk to your doctor about including eggs in your diet.) The amount of cholesterol in the average egg has actually gone down over the years, possibly thanks to changes in chicken feed, "but more important than that," says Zelman, "is studies have shown convincingly that it's not dietary cholesterol that increases your blood cholesterol, it's the amount of saturated fat. And eggs are low in saturated fat." She takes the long view, measuring the AHA's egg-a-day allowance over the course of a week, so it's fine to eat, say, two eggs every other day rather than one each day. And while egg whites are a good source of protein and can be used to stretch a dish, such as an omelet, it's the yolk that contains some of the most healthful ingredients, including vitamin D, choline, lutein, selenium, and folate.

Stay Satisfied with Fiber

"People have such a hard time getting fiber into their diets," says Zelman, but "breakfast tends to be a really good time to do that." Fiber from nuts, fruit, vegetables, beans, whole grains such as oatmeal, and some packaged cereals and breads is good not only for overall well-being (including digestive and heart health), it also helps you to feel full. If you're buying packaged foods, look past the marketing lingo and check labels to make sure whole—as in whole wheat—is the first word.

Jump-Start Your Recommended Servings

In addition to being an optimal meal for fiber, breakfast is a great time to incorporate some of your other USDA daily recommended servings, including dairy and fruits and vegetables. For example, it's easy and tasty to have cereal with milk or yogurt, and you can add fruit to just about anything, and pack precooked vegetables into omelets, frittatas, and scrambled eggs. "With a nutritious breakfast, you can easily knock off a serving of whole grain, dairy, protein, and fruit," says Zelman. "It really helps you get a jump on the nutrients that you need for the rest of the day."

Think Outside the Cereal Box

Don't be afraid to mix it up at breakfast time! Zelman finds that people tend to limit themselves too much: "For lunch and dinner, anything goes, but in my opinion, anything goes at breakfast, too." An easy way to expand your breakfast options is to incorporate last night's dinner—chicken and rice, a bowl of soup, avocado spread on toast, or a sandwich with hummus or turkey—into your morning meal.

Eat Enough

While the old adage that you should eat like a king at breakfast, a prince at lunch, and a pauper at dinner might be a bit extreme, Zelman says a quarter to a third of your calories should ideally be consumed at breakfast: "The theory there is that if you have your biggest meal first, you have the rest of the day to burn it off." In fact, she favors a 30/30/30/10 distribution, with 30 percent of calories at each meal and 10 percent for snacks. If you're not much of a breakfast person—or if most of your activity comes later in the day and you'd like to save more calories for snacks—don't feel like you have to overdo it first thing in the morning. Zelman's recommendations for small yet nutritious breakfasts include an egg with a piece of whole-grain toast; a bowl of cereal with low-fat milk and fruit; oatmeal with nuts; Greek yogurt with nuts and berries; a smoothie; toast with peanut butter or nut butter; and whole-grain pancakes with fruit. Another strategy for those who aren't hungry first thing in the morning is to divide up breakfast, eating a bit when you wake, and then refueling a little later after exercise or to get you over a midmorning energy slump.

Keep an Eye on Calories

To eat nutritiously, select foods with quality calories, not empty ones. It may be tempting to reach for sugary scones, muffins, and doughnuts, or fast-burning carbs like white bread and bagels, but "a muffin or doughnut is not a good breakfast! They are not good sources of protein or fiber." And when it comes to nutty granola, use it as a topping rather than eating an entire bowl of it, Zelman cautions.

Another way to pare down calories is by limiting them in your drinks: Don't load your coffee with sugar and cream, and keep juice to 4 ounces or less. Even some healthy ingredients—nuts, olive oil, and avocado—have a lot of calories, so use them judiciously, and keep an eye on the total number of calories consumed over the course of the day to keep your weight in check.

When you eat a healthy and energy-boosting breakfast, you lay the foundation for a productive, nutritious, and weight-wise day. Doable challenge? Done!

Original Source, "Doable Challenge #1: Get a Healthy Breakfast Boost" by Megan O. Steintrager, Epicurious.com
Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

back to school

How to: Carry the the weight of the world on your shoulders

12:45 PM

The best bag is an empty bag — perhaps something that looks sharp slouched off the shoulder or slung low by the hip. But more often than not, our bags are loaded with all sorts of junk that make them heavy pains in the neck (and back). With the back to school season upon us, kids aren’t the only ones having to haul huge backpacks around. Here’s how to carry a heavy bag (from messenger bags to totes to double-strappers) without needing a trip to the physical therapist (or worse).

(Photo by Lisa Goulet)

CARRY THAT WEIGHT — THE NEED-TO-KNOW

Bags have been a huge boon since very early in human history — ancient texts and drawings show men in particular carrying trinkets around in small bags. Just like us, hunter-gatherers used bags to schlep their stuff (usually wood or food).

More modern packs were used starting in the early 20th century, but they were pretty uncomfortable to wear and heavy. It wasn’t until the 1950s, when avid hiker Dick Kelty developed a lightweight but sturdy bag meant for civilian use, that they became common throughout society. Since then, bags of all shapes and sizes have become a staple of everyday life with ergonomic designs and fancy straps and doodads to make them “easier” on our backs. One 2001 study estimated 40 million American children carried backpacks to school. Smaller bags are just as ubiquitous for young professionals who might need to carry essentials to work like a laptop (guilty), gym clothes (guilty), notebooks (guilty), and more. That extra weight can mess with posture and cause intense pain — especially when taken for long hauls.

If we can’t avoid the heavy stuff, what’s the best way to carry our poor, over-stuffed bags with ease?

TAKE A LOAD OFF — YOUR ACTION PLAN

The bad news is that the best way to carry a heavy bag is to not carry a heavy bag. Lighter loads put less stress on the carrier and minimize all sorts of problems like changes in posture to the cranio-vertebral angle (neck) and spinal lordosis angle (small of the back) [1]. And it’s not just kids: Adults are just as susceptible to back problems (including scoliosis and kyphosis) from carrying heavy loads, with many of those problems stemming from back injuries suffered at an earlier age [2] [3].

Even though young ‘uns are more susceptible to bag-induced pain, there are some simple tips to carry a heavy load with (relative) ease:

Only carry 15 percent of bodyweight (at most). When carrying a heavy bag, try to keep the load capped at 15 percent of the carrier’s total bodyweight, with a recommended limit of 10 percent [4] [5]. So, for a person weighing 145 pounds, aim for a bag weighing around 21 pounds, at most. Anything heavier significantly alters posture and can lead to longer term spinal problems.

Place heavier objects on the bottom. Neck straining? Try keeping most of the load low in the bag. One study found that low load placement caused fewer changes in posture and spinal curvature. It also made carrying the bag (relatively) easier for middle-school aged children [1]. Taking breaks (where possible) will also reduce strain. If heavy loads are unavoidable, aim to strengthen core and back muscles to help shoulder the load. This will help keep the spine from twisting and promote better posture.

Use two straps. One study found that the neck, not the back, was the weak point for carrying loads. To help, try using a bag that has two straps instead of one to help correct posture and more evenly distribute weight [3]. The same study found that women were more prone to pain as were people who spent a large amount of time sitting. If one-strapping is the only option, try to periodically swap sides.

Even everything out. When packing a bag, try to distribute the weight evenly to avoid postural stress. One study found that an evenly weighted bag decreased lateral spinal motion when ascending and descending chairs [8]. Asymmetrical bags (for example, totes and messenger bags) should follow the same principles but weigh no more than 10 percent of the carrier’s weight to reduce injury.

Keep it all close to the body. Weight is just one of two factors that can lead to injury. “Postural sway” is the amount of torque and tension placed on the spine by a heavy load. Carrying a bag closer to the body will reduce the amount of sway and stress placed on the spinal muscles [9]. For concerned bag owners, a physical therapist can help find bag with ergonomics best suited to your body type.

Article adapted from: How to Carry a Heavy Bag Without Wrecking Yourself by Zachary Sniderman

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

Food

Pumpkin Season!!! Recipes and More!

8:47 PM

Pumpkins are the sign that Halloween and Thanksgiving are near! There are so many fun things to do with them, from carving, to painting to EATING!

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is a phytochemical that is converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health, including cancer prevention and healthy survivorship!

Pumpkin Nutrition

Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

Beta-carotene is an antioxidant that prevents cell damage from oxidation that occurs with aging and long-time exposure to environmental pollutants. Studies show that eating orange-colored vegetables and fruits daily may help fend off cancer and heart disease while protecting your vision, immune system and skin.

Your body only uses beta-carotene to form as much vitamin A as it needs. Additional beta-carotene can, however, perform important functions as an antioxidant and in supporting cell-to-cell communication that controls normal cell growth.

Note that it's diets high in beta-carotene rich foods that are linked with cancer protection, however. High doses of beta-carotene from supplements do not protect against heart disease or cancer, and some studies show they can even be harmful, especially in smokers.

Once again, research is showing that it's the combination of all the nutrients in a food that works together to fight cancer. It's not just one part of it!

Pumpkin Pancakes

Use canned pumpkin puree, freshly prepared puree, or frozen puree which has been thawed. Cold leftover pancakes are an appetizing snack.

Ingredients:

1 cup all purpose flour (for even healthier pancakes, use 1 cup whole wheat pastry flour, or 1/2 cup all purpose and 1/2 cup whole wheat flour)1 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon pumpkin pie spice
1 egg, slightly beaten
2 cups pumpkin puree
1/2 cup molasses or maple syrup
3-4 tablespoons fat free buttermilk or skim milk
2 tablespoons canola oil
1/2 cup chopped pecans or hazelnuts, optional

Instructions:

In a large bowl, sift together flour, baking powder, salt, and pumpkin pie spice. Set aside.
In another bowl, beat egg slightly. Add pumpkin or squash puree, molasses or syrup, milk or buttermilk and melted butter or margarine. Mix until smooth.
Blend in the dry ingredients all at once. Mix until batter is smooth. Allow batter to rest for 30 minutes or more.
Stir nuts into batter, and add additional tablespoon of buttermilk or milk if batter is too thick.
To make pancakes, spoon a heaping tablespoon of batter onto a lightly greased preheated griddle or heavy skillet. With the back of the spoon, flatten batter to about 1/2-inch thickness. Cook slowly until bubbles appear on top and bottom is golden brown. Lift edge to check. Turn and cook until other side is golden brown.
Place on a platter and set platter in a warm oven. Continue making pancakes until all batter is used. Makes about 24, 3-inch pancakes. Serves 4 to 6 people.

Healthy pancake toppings:

Here is something that my husband and I do to make our pancakes even healthier. Rather than topping with butter and syrup, we often will top with yogurt, marmalade or fruit jam, peanut butter, or a little honey. And we almost always top that with some fresh or frozen fruit!

For more recipes, check out this page!

Pumpkin Facts

If you are someone who REALLY likes pumpkins, you might enjoy these facts! I got them from the University of Illinois Extension Office Website.

Total U.S. pumpkin production in 2008 in major pumpkin producing states was valued at $141 million.
Total production of pumpkins by major pumpkin-producing states in 2008: 1.1 billion pounds
496 million pounds of pumpkins were produced in Illinois in 2008.
The top pumpkin production states are Illinois, Ohio, Pennsylvania and California.
The top ten pumpkin producing counties in Illinois are Tazewell, Kankakee, Mason, Logan, Will, Marshall, Kane, Pike, Carroll and Woodford.
Pumpkins are grown primarily for processing with a small percentage grown for ornamental sales through you-pick farms, farmers' market and retail sales.
Around 90 to 95% of the processed pumpkins in the United States are grown in Illinois.
Pumpkin seeds can be roasted as a snack.
Pumpkins contain potassium and Vitamin A.
Pumpkins are used for feed for animals.
Pumpkin flowers are edible.
Pumpkins are used to make soups, pies and breads.
The largest pumpkin pie ever made was over five feet in diameter and weighed over 350 pounds. It used 80 pounds of cooked pumpkin, 36 pounds of sugar, 12 dozen eggs and took six hours to bake.
Pumpkins are members of the vine crops family called cucurbits.
Pumpkins originated in Central America.
In early colonial times, pumpkins were used as an ingredient for the crust of pies, not the filling.
Pumpkins were once recommended for removing freckles and curing snake bites.
Pumpkins range in size from less than a pound to over 1,000 pounds.
The largest pumpkin ever grown weighed 1,140 pounds.
The name pumpkin originated from "pepon" - the Greek word for "large melon."
The Connecticut field variety is the traditional American pumpkin.
Pumpkins are 90 percent water.
Pumpkins are fruit.
Eighty percent of the pumpkin supply in the United States is available in October.
In colonial times, Native Americans roasted long strips of pumpkin in an open fire.
Colonists sliced off pumpkin tops; removed seeds and filled the insides with milk, spices and honey. This was baked in hot ashes and is the origin of pumpkin pie.
Native Americans flattened strips of pumpkins, dried them and made mats.
Native Americans called pumpkins "isqoutm squash."
Native Americans used pumpkin seeds for food and medicine.

Original Source, "Pumpkin: Nutrition Information, Healthy Recipes, and Fun Facts!" by Julie Lanford MPH, RD, CSO, LDN