national pumpkin month

It would make sense that October would be National Pumpkin Month. I honestly have never tried to eat pumpkin, not even pumpkin pie. I know, I am weird. But, in researching this post I decided I will most definitely be trying pumpkin. It is actually quite healthy, and with a hint of sweetness it could make a healthy snack option. I have had pumpkin seeds, but I don’t much care for them. I don’t care for seeds in general, though they are wonderfully good for you. Make sure you go for unsalted or lightly salted varieties if you have High Blood Pressure, or CKD. I would probably go for canned pumpkin, as it is quite a job if you just buy a pumpkin and do all that.

Here is some nutrition facts about pumpkin per 1 cup:

Calories: 30

Sodium: 1 mg

Potassium: 394 mg If you are on potassium restricted diet reduce amount to 1/2 cup serving size.

Carbs: 8 g this makes it a great low carb option but be careful how you prepare it.

Fiber: less than 1 g this is kind of disappointing , but another website said it had 3 g, go figure that one out.

Protein: 1.2 g another great snack option if you have CKD

Vitamin A: 197% DV Vitamin A is great for healthy eyes.

Vitamin C: 17% Vitamin C is a powerful antioxidant

Iron: 4% this is great for Anemia

Vitamin B-6: 5%

Magnesium: 3%

Pumpkin is also great to add to dog food if your dog needs a little fiber or Vitamin C for skin.

So, what to do with pumpkin once you have some? Well, for me I will probably just throw it in a smoothie. That is how I eat a lot of fruits and veggies. But, with cooler weather coming I don’t enjoy smoothies as much. I might try it in soup, or make a cookie or bar treat.

Below there is a video showing 5 different recipes using pumpkin. The pumpkin mac n cheese looks fabulous, but that is a lot of cheese, and cheese means a lot of phosphorus. If you have CKD you may wish to cut back on the cheese in that recipe.

If you would like to learn more about Health Buddy Melissa and my Health Coaching Services, please use the contact form after the video to message me. I am offering all new clients one month of coaching for 25 dollars.

Is squash a fruit or vegetable? Tell me in the comments.


Portion Distortion!

Well, it was an interesting past 7 days. My internet was in and out, and every afternoon went out for at least an hour. So, I have decided to try to blog in the mornings instead. I missed three scheduled posts last week, and I will get them done within this week. We had a tropical storm come by us, and it rained buckets for days.

I have started coaching my husband on diet and portion control. It is working quite well for him. He had no clue how much he was really eating. I am guessing a lot of people don’t follow the recommended portions on the food label of every food item. Plus, learning how much saturated fat is in fast food has really opened his eyes as well. He has already lost 5 pounds. Below you will see an image of my breakfast this morning.

This breakfast is one scrambled egg, 1/2 cup of skim milk, and 1 cup of Chex Vanilla cereal. This breakfast has 277 calories, and 12 grams of protein, and is the correct portion size of cereal and milk. The cereal may have a small amount of protein, but I had thrown the box away so I can’t say for sure. Cereal is a great option for breakfast. It is almost always fortified with vitamins and minerals. Be sure and try to find the lowest added sugar variety that you can tolerate eating. Why? Because, cereal is expensive and if you are not going to like it why buy it. If you add a 3 oz glass of orange juice, it will help the body absorb any iron in the cereal and egg. I do not tolerate orange juice well, so I don’t drink it. This portioned breakfast will help keep you going until lunch and give you a great start to your day.

How are your cereal portions? Check your portions, read the label, and realize how much you are really consuming.

If you need to lose weight this is a great place to start, proper portion control. If you are underweight, please disregard the portions I recommend. Chances are very good you actually need to eat more portions, and should seek the assistance. Believe it or not, being underweight can be just as dangerous to the body as being overweight.

Take care! If anyone is interested in learning more about my coaching services, please use the contact form below the image to message me. You can always email me at