All posts by RX Integrative Solutions

Pumpkins With Purpose

Cathy Rosenbaum’s Holistic Health News

Pumpkins are an October-November staple for most people.  In addition to being a Halloween decoration, pumpkins provide lots of nutritional value at Thanksgiving and beyond.  Pumpkin seeds, or pepitas (hull-less), are  low in Cholesterol and Sodium, and a good source of Protein, Vitamin K, Iron, Copper, Magnesium, Phosphorus, and Manganese.  Raw seeds have fewer antioxidants than roasted seeds.  Fresh and canned pumpkins alike are packed full with healthy nutrients.

If you want some tips on keeping your decorative pumpkin out of landfills or from generating harmful methane gas that contributes to climate change, check out Pumpkin Smash in Illinois, and see these National Geographic tips below.  Try……..

  • Composting (first break the pumpkin into smaller chunks)
  • Pumpkin wine from the fermented pumpkin flesh
  • Roasted pumpkin seeds
  • Pumpkin puree mixed into dog food
  • Pig, goat, animal treats (check with local farmers)
  • Zoo animal treats/toys (see Oregon Zoo, Pumpkins for Pigs website)
  • Do not toss pumpkins out for wildlife (attracts predators)

Kale Chips – A Superfood Snack

Cathy Rosenbaum’s Holistic Health News

Ingredients:

One (1) bunch of fresh kale leaves

Salt to taste

Olive Oil

Prepare: Preheat the oven to 300 degrees.  Wash and strip the kale leaves from stems.    Individually place on a lined baking sheet. Sprinkle with salt and drizzle olive oil over the leaves.  Place in the oven and bake for 20 minutes until leaves are crispy but not brown.  Enjoy!

USDA Nutrition Facts In One Cup of Raw Kale:

Calories – 7.2

Fat – 0.3 grams

Sodium – 11 mg

Carbs – 0.9 grams

Fiber – 0.8 grams

Sugars – 0.2 grams

Protein – 0.6 grams

Vitamin A – 49.6 mcg

Vitamin K1 – 80.3 mcg

Vitamin C – 19 mg

Potassium – 71.7 mg

Calcium 52.3 mg

 

 

Functional Medicine Pharmacists Alliance Membership

News,

I am pleased to announce that I am a new member in the Functional Medicine Pharmacists Alliance (FMPHA).  Membership allows me to incorporate key FM principles and comprehensive FM tools into my client ‘root cause’ health & wellness evaluations as well as subsequent health recommendations for more sustainable, positive patient outcomes.

As a Certified Fitness Nutrition Coach, Certified Health Coach, and FM Pharmacist, I emphasize the importance of incorporating ‘food as medicine’ nutrition along with lifestyle modifications into any health change regimen.

As a Holistic Clinical Pharmacist, I may refer clients to other healthcare providers for optimal whole-person healing (e.g., acupuncture, guided imagery, aromatherapy, music therapy, and FM or Traditional, Integrative & Complementary Medicine physicians).

For information, to refer a client, or to schedule an in-person/Zoom virtual health & wellness evaluation, please visit www.rxintegrativesolutions.com or contact me at [email protected] . 

 

Dr. Cathy’s Speaker’s Bureau

News, ,

This is a short list of topics that Dr. Cathy, a Holistic Clinical Pharmacist, from Rx Integrative Solutions, offers to communities, corporations, support groups, and workshops upon request.  Please email her at [email protected] for more information, course descriptions, or to schedule an event.

  • The A to Zzz’s of Sleep Health
  • Memory Health: Even Elephants Forget Sometimes
  • Bottled Water: What You Don’t Know May Harm You
  • FDA and PhRMA: dance Partners or Double-Edged Swords?
  • Caregiving: From Compassion Fatigue to Compassion Satisfaction
  • Homegrown Medicinal Herbal Teas
  • Debunking Myths About Dietary Supplements
  • Hemp Cannabinoids: The Healthcare Professional’s Perspective
  • Antioxidants, Multivitamins, and Health: Insurnace Policies to Healing?
  • Managing Polypharmacy in Seniors
  • The Eight-Balance Point Model for Integrative Health and Healing
  • Integrative Health & Wellness Trends 2023-2028
  • Managing Stress: Holistic Interventions, Health Coaching
  • Functional Medicine
  • Primer of Integrative Health & Wellness Systems (TCM, Ayurveda, Naturopathy)
  • Let’s Have Some Applause for Menopause

 

Health Benefits of Pumpkin Seed Green Pepitas

Cathy Rosenbaum’s Holistic Health News

These ‘little seeds’ come from a variety of pumpkins and make a nutritious and delicious snack as they are  packed with protein, good fats, minerals, and antioxidants.  Regarding protein content, all nine essential amino acids are represented in these seeds.  Seed-based antioxidants include plant phenols, zinc, and vitamin E.  Pepitas are a great addition to smoothies, can be enjoyed with ice cream as a topping, or on oatmeal or other cereals.

A 1/4 cup serving of pepitas contains:

Protein – 9 grams

Fat – 14 grams

Carbs – 3 grams

Fiber – 2 grams

Magnesium -168 mg

Potassium – 240 mg

Iron – 3 mg

Zinc – 2 mg

Copper – 0.4 mg

Upcoming Events on Facebook.com/RxIntegrativeSolutions

News

Please visit Facebook.com/rxintegrativesolutions and ‘like’ us for an up-to-date listing of upcoming traditional, complementary, and integrative health & wellness events and classes with Dr. Rosenbaum, holistic clinical pharmacist.   We’re over the moon with excitement about your health and wellness!

The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health

News, ,

Damani et al.  The role of prunes in modulating inflammatory pathways to improve bone health in postmenopausal women. Adv Nutr 2022;Jan 3: 162 doi. 10.1093/advances/nmab162

Who knew!  New pre-clinical and clinical research indicate prunes (Prunus domestica) are a fruit that might be more than a nutritious antioxidant and anti-inflammatory-rich food as well as one that helps keep us regular.

Two of these clinical studies looked at the effects of prune consumption  (50-100 grams/day) for 6-12 months on bone mineral density and blood biomarkers in postmenopausal women and in postmenopausal women who did not consume prunes.  Results in the former group indicate some improvement in both outcome measures.

We already know that calcium, vitamin D3, vitamin K2, magnesium, and other nutrients in food and dietary supplements (e.g., strontium ranelate) may help strengthen bones.  Prunes cannot take the place of adequate nutrition and bone-stressing exercise, like weightlifting, for maintaining bone health and in preventing osteopenia or osteoporosis.

Health Tip:  Eat more prunes, eat a balanced diet, and keep exercising!

 

 

 

Morning Glory Zucchini Carrot Muffins

Cathy Rosenbaum’s Holistic Health News,

zucchini carrot muffin with a bite taken out

Morning Glory Zucchini Carrot Muffins from Monique Volz @ AmbitiousKitchen.com Photos by Eat Love Eats
zucchini carrot muffins next to a mug of coffee
PREP TIME 20 MINUTES
COOK TIME 25 MINUTES
TOTAL TIME 45 MINUTES
SERVES 10

Wonderful morning glory zucchini carrot muffins that are naturally sweetened with pure maple syrup and filled with delicious mix-ins like coconut, raisins and nuts. These healthy zucchini carrot muffins have a boost of nutrition from oat flour and make the best freezer-friendly breakfast or snack that’s great for kids!

  • For the wet ingredients:
  • 1 medium zucchini, squeezed of excess moisture with a paper towel (1 cup shredded zucchini)
  • 1 cup shredded carrot (from 2 medium to large carrots)
  • ⅓ cup unsweetened applesauce (or sub 1 ripe mashed banana)
  • ½ cup pure maple syrup
  • 2 eggs
  • 1/3 cup coconut oil, melted and cooled
  • 1 teaspoon vanilla extract 
  • For the dry ingredients:
  • 1 cup oat flour (I used store bought oat flour)
  • 3/4 cup all purpose flour (or all purpose GF flour)
  • 1/2 cup shredded unsweetened coconut (not the large flakes)
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon salt
  • For the mix-ins:
  • ⅓ cup chopped walnuts (or pecans)
  • ⅓ cup chopped Medjool dates or raisins
  • For topping (optional):
  • Rolled oats
  • More chopped walnuts

Instructions

  1. Preheat your oven to 350 degrees F. Line a muffin tin with 10 muffin liners and grease the inside of the liners with nonstick cooking spray to prevent sticking.
  2. Shred and measure out zucchini (it should be about 1 heaping cup), then place in a paper towel or cheese cloth and squeeze out all the excess moisture.
  3. In a large bowl mix together the wet ingredients: shredded zucchini, shredded carrot, applesauce, maple syrup, eggs, coconut oil and vanilla extract until well combined.
  4. In a separate large bowl whisk together the dry ingredients: oat flour, all purpose flour (or gf flour), shredded coconut, baking soda, cinnamon, nutmeg and salt.
  5. Add the dry ingredients to the wet ingredients and mix until just combined. Do not overmix. Fold in chopped walnuts and chopped Medjool dates/raisins.
  6. Evenly divide the batter between the muffin liners. Sprinkle the tops with rolled oats and a few more chopped walnuts if you’d like. Bake for 23-27 minutes or until a tester comes out clean or with just a few crumbs attached.
  7. Allow muffins to cool in the pan for 5-10 minutes, then remove and transfer to a wire rack to finish cooling.
Nutrition
Servings: 10 muffins
Serving size: 1 muffin
Calories: 272kcal
Fat: 14.2g
Saturated fat: 9.1g
Carbohydrates: 34.7g
Fiber: 2.9g
Sugar: 15.7g
Protein: 4.6g

The Health Benefits of Artichokes

Cathy Rosenbaum’s Holistic Health News

Artichokes are vegetables from the edible flower buds of Cynara scolymus.  It’s important to purchase fresh globes that are firm, round, and seem heavy, avoiding ones with dry leaves that are already opening/opened (old).

Fresh artichokes can be prepared by boiling them in 2 quarts of water for one hour, along with olive oil, salt, lemon juice, chopped garlic, thyme, rosemary, and tarragon to taste. Once they are cooked, residual strained liquid is separately retained as a perfect base for soup or for boiling pasta.  Artichokes can be served with EVOO and balsamic vinegar, melted butter.

Artichokes have a high antioxidant profile including polyphenols like cynarine and silymarin, and flavonoids like rutin, quercitin, apigenin and luteolin (Negro.  J Food Sci 2012).  A medium sized artichoke provides 70 calories and 7 grams of fiber, including the fiber inulin to help balance blood sugar.  This vegetable is a good source of folate, magnesium, iron, zinc, copper, manganese, vitamin C, vitamin K.  Enjoy some artichokes today!

Uncategorized

“Dr. Rosenbaum was very respectful to address the topics of interest to [me] and to follow up wit appropriate studies for [me] to evaluate individual [health] circumstances.”

NH