Save Those Seeds!

It's pumpkin season! Whether you are carving or cooking, save those seeds! Not only are pumpkin seeds easy to prepare and delicious, but they also boast a long list of health benefits.

Pumpkin seeds...

Are a great source of vitamins (B, E and K specifically) and minerals (phosphorus, magnesium, manganese, iron AND copper).

Boast compounds called phytosterols that have been shown to reduce the level of LDL in the blood.

Contain L-tryptophan which has been shown to  increase sleep quality and lower depression.

Fight for bone health! They are high in zinc which makes them a natural defender against osteoporosis.  Zinc is important for, among other things, reproductive and cardiovascular health. Not to mention, it's a great natural immune booster!

Are the most alkaline seed. Alkalinity is key for proper digestion, and overall body pH. Some studies have shown that alkalinity makes it near impossible for cancer cells to grow (definitely some food for thought).

That's quite a punch to pack in such a little pocket. It goes to show that size doesn't matter, it's what's inside that counts (and the audience says awww).

So how do you turn what you scoop out of that Jack-o-Latern into a delicious treat? It's easy!

1. Rise the seeds in cold water. I use a colander and do my best to get the "goop" off. A little left on won't hurt, don't worry.

2. Pat the seeds dry on a paper towel.

3. Place on a cookie sheet (preferably one with sides - these little buggers get slippery).

4. Now you have options - sweet or spicy? For spicy, sprinkle with olive oil, sea salt, garlic and chili powder (a pinch of cayenne pepper if you like a real kick!) For sweet, sprinkle with coconut oil and cinnamon and nutmeg. 

5. Bake at 400 degrees for about 15 minutes, tossing once with a spatula. You're looking for a golden brown, not black.

6. Let cool and enjoy!

The moral of the story - don't toss those seeds!  They are so so good for you and easy to turn into a tasty snack loaded with nutritional benefits. But don't take my word for it, try it yourself.

4 Sunscreen Ingredients that Make Me Say "Huh?"

I have a fair complexion. Okay, fine, I'm as white as they come. Growing up, I'd lather on the SPF any time I went outside. I'd still burn, but that's beside the point. Now that I've become more health conscious, I make it my business to read labels. It started with what I was eating and drinking, but now has expanded to anything I put on my body.

Sunscreen...do you know what's in there?!?! Let's start with why you should care...

Stay with me on this. Your skin is your largest organ (no joke, look it up - wikipedia me, I dare you). It's also extremely absorbent.  Anything you put on your body (lotion, soap, make-up) can be absorbed into your body through your skin cells.  And your skin doesn't discriminate between good and bad - the healthy minerals sink in, the toxins and chemicals sink in. When those chemicals are carcinogens and hormone disrupters...well, you can see the problem.

So what ingredients should make you switch your sunscreen? In no particular order (read: avoid them all!)

#1 Oxybenzone
Oxybenzone is an endocrine-disrupting chemical that can cause hormone disruption and cell damage.  Researchers have specifically advised against using this chemical on children (some of the number one users of sunscreen!). This chemical is found in 97% of Americans and current research says that it may cause cancer.

#2 Octocrylene
 The most widely used sunscreen ingredient. The cons: estrogenic effects, disruption of thyroid hormone and brain signaling.  Sounds kind of important.  In the lab, it has been found to kill mouse cells when exposed to sunlight - ekk!
 
#3 Padimate O (Octyl Dimethyl PABA / PABA Ester)
 Based on the old favorite PABA, this chemical releases free radicals, damages DNA, and shows estrogenic activity. Doesn't that list make you want to lather up?

#4 Vitamin A (Retinyl Palmitate)   
It's a vitamin - doesn't that mean it's good for you? Not always the case. An FDA study found that when the form of vitamin A used in sunscreens (retinyl palmitate) is exposed to sunlight, it may actually speed up the development of skin tumors. So just keep it out...of...the...sun....Oh, I see the problem.

(Thank you to Dr. Mercola and EWG for the chemical details - check out the sunscreen hall of shame next!)

So there it is - 4 ingredients that make you go hmmmm...And we didn't even touch on the worst thing about sunscreen. If we slather it on "as directed" every time we're in the sun, we lose the chance to absorb vitamin D. Wonderful, beautiful vitamin D! It does so much in the body (bone health, heart health, immune system function, on and on and on) and if we're deficient, it hurts (ricketts, depression, weak immune system, loads more)! It won't kill you to let a little sun in; in fact, it might kill you not to...

So be smart in the sun! Limit exposure, wear a hat, and, if you choose to go sunscreen, make sure you check (and double check!) the label.

Erin Turo is a wife, mom, health enthusiast and the office manager at Turo Family Chiropractic. Visit Erin, her husband Dr. Dan and their son Ethan at their North Hills Pittsburgh office or their website.

6 Ways to Make Water Sexy

We all know we should drink more water.  The problem: sometimes it's downright boring. In honor of Drink Water Week (May 6th - 12th), I'm sharing 6 additions that can make any glass of water sexy. 

Let's start with a few did-you-knows:

Here's 8 things water does for your body (by no means an all-inclusive list):

• Transports nutrients and oxygen into cells
• Moisturizes the air in lungs
• Helps with metabolism
• Protects our vital organs
• Helps our organs to better absorb nutrients
• Regulates body temperature
• Detoxifies the body
• Protects and moisturizes our joints

Those all sound pretty important...So let's raise a glass to having MORE than the recommended daily amount of water (This is one of those times where it's good to overdo a little).  


And now, my 6 favorite ways to make water sexy-delicious (Note that all of these should be "on the rock" in my opinion, but that's your personal judgement call):


#1 Lemon and Lime Wedges
This is one that a lot of you have probably tried. If you haven't tried lime, it goes great with Mexican food. And if you haven't tried them together, I do recommend it. Just remember, squeeze the fruit into the water to really enjoy the flavor - otherwise it's more like decoration! 


#2 Mango
A good mango is nice and juicy and can add a sweet tropical flavor to regular old water.  It's like an island cocktail without the sugar (or potential hangover) and is perfect for poolside hydration. 


#3 Cucumber
Veggies in water? Say what? Trust me, it's delicious.  Refreshing without the sweetness. Cool and crisp - just what you're looking for in a quality glass of water. I know you're nervous, just give it a try.


#4 Berries - One, Two, Three - Wee!
 Strawberries, Raspberries, Blackberries, Blueberries, Yay! Mix and match whatever is in season for a tasty treat.  Want an extra kick? Mush up a few and enjoy the flavor mingling - just watch out for seeds! 


#5 Orange
Make a citrus splash with this one. It's along the same line as #1, but a little sweeter.  If you want to get crazy, mix #1 and #5 for a citrus circus!

#6  Melon - Water or otherwise
Watermelon...water is in the name, this should be a no-brainer.  Chunk it up and add it to a glass - sweet and delicious.  Cantaloupe and Honey Dew are also a nice touch.  If you want to get fancy, you can mix those subtle melons with cucumber. It's the smell that everyone loves, and a surprisingly refreshing twist on agua.

So if plain old water gets you down, throw some of these fan favorites into your sports bottle for a nice change.  Celebrate Drink Water Week this coming week by trying something new! If you want to get real crazy, mix and match #1-6 to develop a recipe you love (and check out the recipes we're trying this week at the office).  

We're Bringing Sexy  Water Back...



Erin Turo is a wife, mom, health enthusiast and the office manager at Turo Family Chiropractic. Visit Erin, her husband Dr. Dan and their son Ethan at their North Hills Pittsburgh office or their website.

5 Tips for Guilt-Less Desserts

I'm not going to lie to you - dessert is delicious. And after a long day, I feel like I've earned a cookie.  But sugar is the devil no matter how you look at it: it's poison to your body, evil to your waistline, and the more you have it, the more you want it.  What's a girl to do? Cold turkey is not the answer. Saying "never again" to dessert turns into "just a little bite" in a week.  Then "it's a special occasion".  Pretty soon, you're off the wagon and on the dessert cart headed back to Sugartown.

I'm here to help and, while I can't make cake as good-for-you as broccoli (yet - I'm working on it...give me time), I can make a few suggestions to decrease eater's remorse.

So here's 5 Tips to Guilt-Less Desserts

#1 Make it Yourself
Let's be honest here - if you pick up a Twinkie, there's a pretty good chance that A) there are more than 5 ingredients on that label and B) you can't pronounce the last 18. Danger, Danger! One of the worst things we can do is eat a UMD (Unknown-Material Dessert) chalked full of sugar, preservatives and chemical toxins. Might as well say, Liver, I hate you and you deserve to be punished.

If you make something yourself, you know exactly what's in it and how much.  There's no room for guilt when you're accountable for what you put in a recipe.

#2 Skip the Processed Sugar
 I know, it sparkles - it's pure and perfect, right? Like anything else, the word "processed" should be a dead give-away. There's no nutritional value...in fact, there should be a negative nutritional value attached to processed sugar.  Worse, it's addictive (one sweet tooth begets more sweet teeth and leads to a mouth full of dentures).

Don't cry - good news is here! There are several other sweeteners that are low on the glycemic index (yay blood sugar levels and waistline), natural and mmm mmm tasty. My two favorites: Honey and REAL (no log cabins please) Maple Syrup.  These natural sweeteners can be added in moderation to lots of recipes that call for regular old sugar. Just be careful when you are substituting! You don't need nearly as much of these powerhouses.

#3 Nix the Artificial Sweetener
This one probably goes without saying, but it's worth repeating: just say no to those little colored packets of poison. Not only have they been linked to cancer, diabetes, and now weight-GAIN, they also dull your taste-buds.  It's a great business model for the sweetener companies - the more you add, the more you want. Genius, but a little mean.

If you must sweeten your beverages, cane sugar is the only option. Take the calories, leave the carcinogens. I like to drink my iced tea straight and on the rocks.  I didn't always.  I convinced myself that I liked it better that way and now I actually do. Take that, you little packets of doom!

#4 Use Naturally Sweet Ingredients
If you're following Tip #1 and making something yourself, then the best way to make Tips #2 and 3 painless is to use Tip #4 (I'll wait while you wrap your head around that...). Pick ingredients that have a natural sweetness and bake in season for the best flavors. Use real apples, peaches, and berries in dishes - it might take a little extra time, but it's so very worth it in flavor and quality. Often, the best part of the dessert is what isn't in it (fake and processed sugars just add sweetness, not flavor).

Don't forget - spices are the spice of life! Cinnamon, mint, and even pepper can pump up recipes and give tasty treats an extra pop. Embrace the flavor!

#5 Top it Right
Here comes the big secret...add a little love on top.  And by love, I mean whipped cream.  I bet you're thinking, how can whipped cream be guilt-less? (*cough* Tip #1 *cough*) That's right - Make it yourself! Here's my fool proof "recipe", or what a real baker would call a list of ingredients.  You will need: Organic whipping cream, pure vanilla extract, and honey. Put those in a blender, turn it on for 30 seconds and BAM whipped cream to die for.  Use a cup of whipping cream to start and add a little honey and about a half teaspoon of vanilla. From there, it's completely based on your taste as to where you need more honey or vanilla.

Now some of you are probably thinking - hold up, aren't we supposed to avoid dairy? In general, yes - it's really not that good for you. But if a little homemade whipped cream on top of fresh fruit becomes a substitute for an ice cream sundae, I think we're doing alright.

So that's it - 5 tips to guilt-less (not guilt-free, but we're working on it!) desserts. Instead of a closing, I'm going to leave you with something better: a recipe!

No Crust Apple Pie Cup
Prep Time: Minimal  Enjoyment Level: High

You Will Need:
2 Medium Red Apples (I recommend fuji or gala)
1 Tbsp Real Butter
1 Tsp Cinnamon
Whipped Cream from Tip #5

1) Peel, de-core and slice the apples, just like you would for apple pie
2) In a saute pan, heat butter, apples and cinnamon. Cook down until apples are to your liking. I recommend slightly crisp, but some people prefer baby soft. If needed, add a little water or extra butter while cooking - remember that the apples will lose water as they cook down.
3) Spoon into bowls and let cool slightly
4) Add whipped cream
5) Enjoy with way less guilt than apple pie!

Erin Turo is a wife, mom, health enthusiast and the office manager at Turo Family Chiropractic. Visit Erin, her husband Dr. Dan and their son Ethan at their North Hills Pittsburgh office or their website.

5 Reasons I Love My Doula

It's World Doula Week (March 22-28) and that seems like a great time to talk about why I love my Doula.  You might be asking yourself, what's a Doula? I'll be honest, for most of my life I didn't know.  Put simply: she's a birth coach. But that hardly does the profession justice.

I'm going to tell you about my Doula (catching the theme of this blog yet? I pretty much just tell you what I'm thinking).  We were pregnant with Ethan, our first, and were in search of a Bradley Child  Birth class (picture Lamaze without the hyperventilating - then add empowering information and fun...Voila! That's Bradley - link it http://bradleybirth.com/). Anyway, google lead us to Jody (link it again http://jodysbirthjoy.blogspot.com/ fantastic birthing blog). Interestingly enough, Jody lead us to our midwife Ellen who is also amazing, but that's a whole separate post I'm betting. During our classes, Jody explained that she was also a Doula.

At the time, I didn't think I wanted a Doula. Don't get me wrong - they sounded awesome in theory. Someone who looks out for what you want and need during the birth; someone who can give your hubby a break after he's been supportive for hours and just needs a sandwich; generally just extra hands and heart in the room.  The downside? One more person watching me in the unattractive, naked process of giving birth. Now, after it's all said and done, during labor the last thing I was was shy. But leading up to that point, I thought I'd be a bit more modest. The key was to find someone I was comfortable with - strike that, extremely comfortable with. That person was Jody.

So, now that you've got the background, here they are - The 5 reasons I love my Doula:

#1 She knew what I needed before I needed it
This was key. During the actual birth, when Ethan (then just Baby, we didn't know the sex or the name until he made his world-debut) was making his push to freedom, I was in the zone. But childbirth is a marathon, not a spirit. I'd say that sometimes it's a triathlon, depending on who you're talking to. Anyway, before I realized I was thirsty, Jody was there with ice chips.  She suggested warm compresses that were the best thing in the world between pushes.  And she took pictures - lots of pictures. They were something I didn't know I wanted (again, not the most attractive I've ever been).  Now I can look at them with a 6 month old in my lap and marvel at the miracle. I don't pass around the album at Christmas, but they are something special for me and my husband.

#2 She taught me what I didn't know I didn't know
Ladies - your body knows how to grow and have a baby naturally, without any drugs or interventions.  I knew that.  But to make sure that you are ready to go when the time comes, you need to prep.  Not just physically, mentally too. Visualization was key to staying calm and making it through what I will lovingly call the "get-out-of-me-now-baby" moments.  More than that, do you have any idea how many positions you can labor and give birth in? A lot. My Doula was a wealth of information for any random question I had (or didn't have but should have had). She still answers my questions when I ask 6 months post-baby.The thing is, she's been there before herself and attended so many births that she has a list of ideas and tips to try.  Super handy!

#3 She was honest
She never lied about the birth process.  She never said a natural birth would be easy, fun, or pain-free.  She did say it would be rewarding, and that I could do it.  Both turned out to be quite true.  I did transfer to the hospital with Ethan and the staff was great.  But there was one nurse...She was younger and I know she meant well. She kept telling me that I was "almost done" and it would be "just one more push".  Two hours later...She was lucky I was trying to be serene and at peace for the baby, because she was headed for "just one more push" out the window.  Honestly, I had a great birth, but pretending it was almost over made it seem so long. Give it to me straight, I can take it.

#4 She's really loves what she does
You can tell when someone is passionate about their occupation. It is so clear that Jody loves to teach moms and dads how beautiful childbirth can be and that she really appreciates each birth she attends.  You can't fake that. And you don't want someone who's going to try. The truth about Doulas I've met: They love it and they want you to love the experience, too. They are there to help. 

#5 She still tells me what a champ I was
This one probably sounds a little self-serving (maybe it is - sue me) but any time Jody talks about my experience, she says how great of a job I did. You know what? That makes a mama feel good.  Not to mention, it makes me think I could do it again with gusto.  That's empowering.  Men, be jealous - Women are made to do some extraordinary things.  Peeing standing up is handy, but I think we have you beat, hands down.

To sum it up, I loved my birth experience and my Doula helped to make it amazing. Do I recommend having a Doula? I did and it was wonderful.  But like everything in your birth plan, you have to decide what's right for you.  I can say without hesitation that I will have a Doula present for any and all of my future births. And I'll have the pictures to prove it.

Erin Turo is a wife, mom, health enthusiast and the office manager at Turo Family Chiropractic. Visit Erin, her husband Dr. Dan and their son Ethan at their North Hills Pittsburgh office or their website.

3 Myths About Chiropractic Care You Should Read Before Lunch

Chiropractic care changed my life. Seriously. No, I wasn't in a car accident, I didn't have a terrible fall; I didn't even have a sore neck or back.  What I had was poor balance, knee pain, chronic headaches, and debilitating "lady problems" (sorry to the male readers - I don't get any more graphic, I promise). I took medicine, I had knee surgery - nothing helped.  I decided I'd live with it.  Thankfully, I married a guy headed to chiropractic school and found out I didn't have to.

Myth #1: Chiropractic is for Neck and Back Pain

The fact is, chiropractic is very good for neck and back pain, but that's not all.  I didn't think I needed a chiropractor - my neck and back were fine. Oh, and I'm stubborn...maybe I should have mentioned that in the intro. Luckily, so is my husband, and off I went to the student clinic at Life University just to shut him up (sorry Hun, I promised to be truthful here).  Under care and after time, my issues started to fade away. My balance has gotten much better (and my living room furniture probably thanks me for it).  I've been under care for 3 years and I honestly don't remember what a real headache feels like.  Is it magic? No.  It's common sense, something we all understand but have somehow forgotten. Don't worry, I'm going to let you in on the secret that you know.

Myth #2: Chiropractors "Crack" Your Back

No. Chiropractors adjust your spine. And they get rather annoyed when you say they "crack" you. So what's the difference? An adjustment is a correction at the specific point that needs to be realigned. Truthfully, I have no idea what a "crack" is - sorry.  And here's that secret I mentioned before, the one we all already know but have misplaced somewhere in that mess of information we have jumbled in our heads at any given second. Here's the "why" - why it's common sense that a misalignment can be so bad and an adjustment so good.

Your brain controls your whole body - we learn that in, what, 4th grade?  Well, it controls everything that happens in your body whether you think about it or not.  It tells your heart to beat (important, yes?) and so they must be connected somehow...enter the spinal cord.  It's the freeway between your house (brain) and the mall (heart).  Your car (the message between the heart and brain) has to get to the mall and back again to get anything done.  Well, if there's a traffic jam (read: misalignment in the spine, or what chiros call subluxation), you're not getting there on time, and well, nobody likes a traffic jam. And it's not just that you can't get through - there are side effects to traffic: road rage, stress, maybe you have to pee. All things that can be corrected by moving that jam and getting you to the mall before you wet your pants.

Leaving my metaphor, when you have a subluxation, you just aren't functioning as well somewhere - could be your back, could be your heart, in my case it was my head and hips. I got adjusted. The chiropractor removed my subluxations.  My body healed and now I feel and, more importantly, function great.

Myth #3: If I Start Going to a Chiropractor, I have to Keep Going for the Rest of my Life

Almost correct - change the words "have to" to "want to" and you've got it.  The truth is, after you start heading towards a better functioning you, it's hard to want to change directions.

A chiropractor is part of my wellness team for two major reasons:

1) Drugs and surgery aren't for me.
I am careful about what I put in my body because I'm 98% sure that I only get one.  Chiropractic is safe and natural, and the least invasive place to start for health challenges.  Can drugs and surgery save lives? You bet. I go to my chiro in the hopes that I never need them to save mine.

2) Getting healthy was the BEST decision of my life - I'd like to stay here, thanks!
I hurt my knee playing soccer (enter pain killers and surgery - both of which were less than helpful in my case).  After that, I couldn't exercise without pain, sometimes couldn't walk much at all without being sore.  I was 20 at the time - that sucks. I mean, that really really sucks.  I gained a lot of weight and a bad attitude.  Did getting adjusted change everything all at once? No (remember, I said it's not magic), but it was one healthy choice that lead to others.

Now that I've made health a priority in my life, I really love living. Sometimes obnoxiously so.  And I like to help others make it a priority in their lives too - if they want to make that choice.

So do you have to keep going to a chiropractor once you start? Of course not. No one's holding a gun to your head.  Do people keep coming back because they love getting adjusted, getting healthy, and getting the life they want? Hell yeah they do! Can you blame them?

So that's it.  The 3 myths. You can have lunch now.

Erin Turo is a wife, mom, health enthusiast and the office manager at Turo Family Chiropractic. Visit Erin, her husband Dr. Dan and their son Ethan at their North Hills Pittsburgh office or their website.