Fall is such an amazing time of year. The colours are gorgeous, the air is crisp, the days can still be warm while the nights are cool and great for sleeping, and there is an abundance of beautiful, fresh, local produce, including one of my very favourites, pumpkins.

A Powerhouse of Nutrition

Pumpkins are loaded with health-boosting nutrients, and they are so versatile, you’re bound to find a way to use them that will satisfy even the pickiest taste buds! Pumpkin flesh can be served roasted, steamed, mashed (I love it with coconut oil and cinnamon…yum!), and added to stews, soups, custards, pies and all  kinds of baking. I’m sharing some of my favourite recipes later in this post.

Pumpkin flesh is a great source of carotenoids, including beta-carotene, zeaxanthin, and lutein. The body can convert beta-carotene into vitamin A, which is essential for proper growth and healing, while zeaxanthin and lutein support eye-health, including decreasing the risk of macular degeneration.

Research shows that the amazing antioxidants in pumpkin are associated with the prevention of premature aging as well as many diseases, including cardiovascular disease and cancer.

Pumpkin flesh is also a great source of fibre, which supports digestive  health and promotes regular bowel movements. Eating a ½ cup of cooked pumpkin (or other squash) daily has been known to provide relief from constipation. Interestingly, many pet health experts recommend adding a tablespoon or so of cooked and mashed pumpkin into a pet’s food in order to promote digestive health (especially to assist with the passing of hair balls in cats).

Save the Seeds!

Pumpkin seeds are a great source of minerals, especially zinc, which is commonly associated with promoting prostate health and supporting the immune system. They are also high in the amino acid tryptophan, which is important in the production of serotonin, often referred to as our ‘happy hormone’. Pumpkin seeds can be enjoyed raw (pepitas) or roasted. Enjoy them on their own as a snack, or add them to soups, salads, baking, and trail mixes.

To roast pumpkin seeds, after you’ve scooped them out of the pumpkin (any variety), remove as much of the stringy flesh as possible, and then wipe the seeds with a dish towel or paper towel. Spread them out in a single layer on a cookie sheet lined with parchment paper, and sprinkle them with your favourite seasoning. Roast for 15 to 20 minutes in a 150-170F oven. It’s important to keep the temperature at 170F or less in order to preserve the delicate oils in the seed which can be denatured at higher temperatures.

What Kind of Pumpkin is Best?

There are numerous varieties of pumpkins. The ones that we typically buy to carve into jack-o-lanterns for Halloween are not recommended for cooking/eating as they are specifically bred to have tough, thick skins, and fibrous flesh, in order to withstand the rigors of being carved.

The varieties recommended for cooking typically have thin skin, are less fibrous, have finer and sweeter flesh, and will not be watery when cooked. Two of my favourite varieties for cooking are sugar pie and kabocha (a Japanese pumpkin/squash).

When you buy a local, freshly harvested pumpkin, you should be able to keep it for up to 3 months, provided you store it properly – in a cool spot out of direct sunlight.

My Favourite Pumpkin (and Squash!) Recipes

Below is a list of pumpkin-based and squash-based recipes that I’ve posted over the years. Pumpkins are a type of squash, so feel free to use either pumpkin or squash for any of these recipes. Simply click on the links to get to the recipes. If you’d rather use canned pumpkin instead of fresh pumpkin, make sure you choose 100% pumpkin puree rather than pumpkin pie filling, which may contain added sugars. Read the ingredient and nutrition labels and remember that 4 grams of sugar equals 1 tsp.

Gluten-free Baked Pumpkin Spice Donuts

Coconuty & Gingery Pumpkin Soup

Roasted Cauliflower & Butternut Squash Salad with Tahini Dressing

Coconuty Cinnamon Baked Squash

Butternut Squash-Leek-Ginger Soup

Winter Vegetable Stew

Butternut Squash and Goat Cheese Sprouted Grain Pasta

Kabocha Squash Oishii-ness

Roasted Butternut Squash Coconut Ginger Soup

Enjoy!

Anna

Green tea has long been associated with a long list of health benefits, which are primarily thanks to its high concentration of a health-boosting substance called epigallocatechin gallate, or EGCG. EGCG has received a lot of attention and extensive research for decades, and it is clear that it is a very powerful health-boosting substance that influences several key biological pathways involved in inflammation, fat metabolism, insulin signaling, and oxidative stress, which explains its broad range of potential health benefits, including:

Potent Antioxidant Activity

EGCG helps neutralize free radicals and reduce oxidative stress which contribute to aging and chronic disease.

Supports Liver Health

EGCG has been studied for its role in non-alcoholic fatty liver disease (NAFLD). Evidence suggests it may reduce fat accumulation in the liver, improve insulin sensitivity, and lower inflammatory markers.

Improves Metabolic Function

EGCG supports metabolic health by activating AMPK, a substance which is a key regulator of fat and glucose metabolism. This supports blood glucose control, reductions in body fat, and cardiovascular health.

Anti-Inflammatory Effects

EGCG has been shown to help reduce chronic inflammation which is an underlying factor in numerous health conditions.

Cellular Protection and Cancer Prevention

ECGC has garnered significant attention for it potential anti-cancer properties across a range of cancers. Its protective effects may contribute to long-term cancer risk reduction.

Antimicrobial Power

Numerous studies have documented EGCG’s significant involvement in fighting various bacterial, viral, and fungal strains.

Neuroprotective Effects

Emerging research indicates EGCG may support brain health by protecting brain cells from oxidative damage and supporting cognitive resilience, particularly with aging.

That’s a very impressive list!

Dietary Sources of EGCG

In terms of dietary sources, there’s some good news, then some bad news, and then some more good news.

The good news is that many teas contain EGCG; in fact, it is found almost exclusively in tea, with matcha tea having the highest concentration. While black tea contains some EGCG, the level is significantly lower compared to green teas due to the fermentation of black tea.

The not so good news is that although all green teas come from the same plant (Camellia sinensis), where the plants are grown, how they’re processed, stored and prepared, and when they’re harvested make a big difference in the EGCG content, especially for matcha tea.

I make myself tea from high quality matcha tea powder almost every day and absolutely love it. Here are some things to look for when buying matcha tea powder:

• Country of Origin: Matcha tea powder from Japan is the gold standard (ideally from Uji, Nishio, Kyoto, Kagoshima, or Shizuoka regions). Beware of teas that don’t list a country of origin.
• Colour: The matcha powder should be a vibrant, bright green colour. This indicates the plants were properly shaded, boosting the matcha’s health-boosting nutrient content.
• Consistency: Look for a smooth and silky ultra fine powder that dissolves well when whisked with a traditional bamboo whisk (you should get a smooth, frothy tea).
• Aroma: Fresh, grassy, sweet.
• Flavour: Umami (subtly both sweet and savoury – think baby spinach) with little/no bitterness.
• Packaging: Airtight packaging to preserve freshness.
• Price: Low prices usually indicate low quality.
• Grade: Ceremonial grade is the highest quality.
• Ingredients: 100% matcha – no additives.
• Other: Look for matcha that is organic and has been tested for heavy metals.

The other not so good news is that to optimize the therapeutic health benefits of EGCG from drinking matcha, most people would need to drink several cups per day, which is often not realistic or well tolerated. Note that matcha contains caffeine, so if you need to avoid caffeine for any reason, look for decaf matcha. Also, be aware that using water that is too hot can degrade EGCG and other beneficial compounds in matcha. The optimal, nutrient-preserving water temperature is between 160F and 175F (70C-80C), so don’t use boiling water right out of the kettle!

To make a smooth, clump-free, frothy matcha tea, I suggest you get yourself a traditional bamboo whisk and tea bowl (chawan) for best results. I mix about ½ tsp of matcha tea powder with 2 to 3 ounces of water in a cup or bowl, and whisk until smooth and frothy.  I use an ‘M-shaped’ movement across my bowl with the whisk – not a circular pattern.

Is There An Alternative?

If you’re not into drinking matcha tea or can’t be bothered with the tools and process needed for optimal results, the good news is that EGCG can also be taken in supplement form. As is the case with any supplement, quality matters. Not all EGCG supplements are created equal. The effectiveness and safety of EGCG depend heavily on purity, standardization, dosing, and formulation. Many over-the-counter green tea extracts:

• are poorly standardized
• contain inconsistent catechin levels
• may include unnecessary fillers or stimulants
• are not tested rigorously for quality or stability

For this reason, professional-grade supplements, such as Biotic Research Canada’s EGCG-200mg, are preferred when EGCG is used therapeutically. This product:

• provides a standardized dose of EGCG
• is manufactured under strict quality control and third-party testing
• avoids unnecessary additives and excessive caffeine
• is formulated for consistent, predictable dosing, which is essential when supporting liver and metabolic health

This level of quality is especially important for individuals with fatty liver, insulin resistance, or chronic inflammation, where both efficacy and safety matter.

Biotic Research Canada’s EGCG-200mg is available in bottles of 60 capsules. Each capsule contains 400 mg of green tea extract supplying 200 mg of EGCG, along with 10 mcg each of superoxide dismutase and catalase, two very important antioxidant enzymes. It also contains less than 8 mg of caffeine per dose (for reference, an 8 oz cup of coffee can contain anywhere from 95 – 165 mg). 

How EGCG Is Typically Used Clinically

In practice, EGCG supplementation is often used as part of a broader nutrition and lifestyle strategy, rather than as a stand-alone intervention. It may be combined with:

• a whole-food, anti-inflammatory eating pattern
• targeted nutrients for liver support
• blood sugar–balancing strategies
• movement and stress management

Thanks to Biotics Research Canada’s practitioner affiliate program, if you live in Canada, you can now order its EGCG supplement online and have it delivered straight to your door (shipping fees will be applied).

When starting any new supplement, especially one like EGCG that has strong biological activity, it is important to consult your primary health care provider and/or nutritionist (like yours truly). More isn’t always better, so do not exceed the recommended dose. Also note that this product is not recommended for pregnant women and individual’s with liver disease or related disorders and is not intended as a weight loss supplement.

Interestingly, Health Canada has assessed EGCG and states that “a conservative background dietary exposure for adults, based on data from the 2015 Canadian Community Health Survey (Health Canada, 2018), was 3 cups of green tea per day or approximately 300 mg EGCG per day.”

and

“Based on the human studies of healthy populations, a NOAEL (no-observed-adverse-effect level) for GTE equivalent to 600 mg EGCG per day, was identified.”

Take control of what you can.

References:

Capasso et al. EGCG: Pharmacological Properties, Biological Activities, and Therapeutic Potential Molecules 2025

Yong Du et al. EGCG Dampens NAFLD Nutrients 2021

Kambog et al. Neuroprotective Insights into EGCG, Exploration of Neuroscience 2025

Summary of Health Canada’s Safety Assessment of Green Tea Extract for Use as a Supplemental Ingredient, September 20, 2023

Health Canada’s proposal to enable the use of green tea extract (EGCG/catechins) as a supplemental ingredient in foods. Notice of Proposal – List of Permitted Supplemental Ingredients Reference Number: NOP/ADP SI-001, July 28, 2022

I recently hosted my first holiday celebration, and one of the items I served was the veggie Christmas Tree pictured above (instructions are at the end of this article if you’re interested). You’re probably thinking: “Oh brother. Anna’s going to tell me that the only thing I should indulge in over the holidays is vegetables and dip.” Well, I’m not…but I would like you to consider trying out one or more of the twelve tips that I’m about to share with you that will help you to be a bit more mindful of your holiday indulgences so you don’t go too far off track over the holidays.

Statistics show we can gain anywhere from a few pounds to seven or eight pounds over the holidays, and that while we can lose some of that in the New Year, a couple of pounds tend to stick around – like the holiday gift that keeps on giving so to speak. Over the years, a couple of pounds here and there leads to ‘stealth’ weight gain that sneaks up on you.

Let’s face it. You want to enjoy everything that comes with the holiday season, and there is a way to do that without depriving yourself or packing on pounds. If your schedule is anything like mine, the challenge is that the holiday parties and get-togethers started a few weeks ago, and are running right in to the beginning of January. The Twelve Days of Christmas has become more like the Thirty or More Days of Christmas! With that in mind, here are my Twelve Tips of Christmas Holidays that I hope will help you stay on track throughout the festive season … and beyond, as these tips can be helpful any time of the year!

TIP # 1: EAT BEFORE YOU TREAT

Make yourself a healthy meal or snack before you go to a holiday party so that you aren’t starving when you get there. If your hunger is under control, you will be less likely to overindulge and/or make bad choices.

TIP #2: DISENGAGE FROM FOOD; ENGAGE WITH GUESTS

Standing around the food table often leads to mindless eating, so instead, grab a small plate, put what you want on it, then move as far away from the table as possible, and engage with guests.

Tip #3: BEWARE OF SWEET DECEPTION

It’s easy to associate sugar with baked treats and chocolates, but what about associating sugar with drinks? I’m betting you would think twice before knowingly pouring ten or more teaspoons of sugar down your throat in one night; but when you drink beer, alcohol, liqueurs, soft drinks, hot chocolate mixes, eggnog, and fruit juices or punches, you’re sort of doing just that. These liquid sugars don’t satisfy your hunger, and will do a super job of putting your fat-storing hormones into action. Unfortunately, it’s so easy to consume a significant amount of sugar in a short period of time if you’re drinking it. When it comes to alcoholic beverages, choose red wine. We tend to drink it more slowly than beer and mixed drinks, which are often consumed as frosty-cold thirst quenchers. At least red wine offers some powerful antioxidants. Limit your intake to one or two glasses. Instead of soft drinks or fruit punches, squeeze some fresh lemon or lime juice into some sparkling water.

TIP #4: SWITCH TO DARK CHOCOLATE

Research shows that dark chocolate offers some health benefits due to compounds called flavonoids. While milk chocolate contains some flavonoids, dark chocolate contains almost four times more. White chocolate has no flavonoids and that’s because it isn’t really chocolate. Whether you’re buying chocolate to eat as a treat or to use in your baking, buy chocolate that contains at least 70% cocoa (the higher the better), and read the ingredients to make sure cocoa is listed before sugar. To make it an even better choice, buy dark chocolate that is organic, fair-trade.

TIP #5: GO CUCKOO FOR COCONUTS

I love all things coconut: fresh and dried coconut, coconut milk, coconut flour, coconut oil – you name it. Many of my students and clients fondly refer to me as the Crazy Coconut Lady due to my LOVE of coconut oil. It’s a wonderfully unique fat that offers loads of health benefits. I’ve shared them before, but I’ll remind you of a couple right now: it can promote weight loss by boosting metabolism and burning body fat, and it boosts our immune system – all very helpful over the holidays! Try some coconut oil and flour in your baking. Most recipes work well substituting up to 1/3 of the fat or flour in the recipe with coconut oil and coconut flour respectively. You may have to experiment a bit to see what works. And why stop at baking? Try some coconut oil in your holiday meals – in vegetable dishes and soups for instance. One of my favourites is to mash baked sweet potatoes with coconut oil and top with crushed pecans and cinnamon.

TIP #6 – SPICE UP THE HOLIDAYS

Many of the spices we associate with the holidays offer some great health benefits that can counter-act our indulgences. Cinnamon helps to boost metabolism and regulate blood sugar levels. Ginger and cardamom have also been found to boost our metabolism, and help with appetite control. These spices are delicious in savory and sweet dishes – vegetable dishes, curries, stews, soups, cereals, yogurt, smoothies – and they’re a great addition to just about any holiday baking. So sprinkle away and enjoy!

TIP #7 – PLAY TRICKS ON YOUR POTATO HEAD

I generally avoid potatoes because of all the starch they contain, but they aren’t all bad. Potatoes provide fibre, some nutrients, and some phytochemicals that are good for us. The problem is that most of that goodness is in the potato peel, or in the flesh of the potato right under the peel, so a lot of it is lost if the peel isn’t eaten. If potato side dishes are part of your holiday tradition, you can optimize on their goodness by leaving the peel on. Also, if you buy small potatoes and leave the peel on, you will maximize the peel to starchy flesh ratio! Unpeeled potatoes are delicious roasted or mashed. If mashing, dice them up before mashing to avoid big pieces of skin in your finished dish. If you’re not tied to having potatoes as a side dish, try substituting them with sweet potatoes (mash with coconut oil and cinnamon, and you’ve got a nutrient-packed, metabolism-boosting alternative to potatoes!).

TIP #8 – IF YOU’VE GOT IT IN THE BAG, GET IT OUT

Pretzels, potato chips, flavoured popcorn, cheesies, and all things ‘snacky’. We know they’re not good for us, but sometimes a bag or two will mysteriously find their way into our laps! Ever started eating a snack food out of the bag while you’re watching TV or a movie, and next think you know – POOF – just like that, the bag is almost (or completely) empty? To avoid mindlessly polishing off five, or ten, or twenty servings, pour some out into a small bowl, seal the bag and put it far, far away (in the pantry, or better yet, in your neighbour’s pantry!), and then go watch your movie. Chances are, when you’ve finished what’s in the bowl, you’ll have had enough, you’ll be engaged in the movie, and hopefully you can’t be bothered getting up for more. Eat slowly so it lasts (one piece of popcorn at a time instead of shoving a fistful into your mouth), and make the healthiest choices you can; for example, buying root veggie chips instead of potato chips, or eating organic corn chips with salsa instead of Doritos is a step in the right direction!

TIP #9 – REMOVE THE TEMPTATION

Whether you’re at home, or at work, keep treats as inaccessible as possible. For example, when you’re at home, keep the boxes of chocolates (or any other treat!) in the pantry, not on the kitchen counter, where you’ll be tempted to pop one into your mouth every time you walk by. At work, if people are bringing in treats, ask that they be kept in the kitchen or staff room – not on their desk, or by the water cooler. This forces you to make more of an effort to go and get the food as opposed to it being easily accessible, which most often leads to mindless eating. FYI, we keep our holiday baking in the basement freezer! It lasts longer that way! :o)

TIP #10 – SAVOUR THE FLAVOUR

It takes so much time and care to prepare wonderful holiday treats and meals, and sometimes they are wolfed down in no time at all. Before you start eating, take a moment to look at what you’re about to eat. Enjoy how it looks and smells, enjoy the beautiful table setting, and think about all the effort that went into making such a lovely meal that is going to be shared with loved ones. Really appreciate it – and the person who made it for you (even if that person is you!) – and enjoy it with your senses and emotions before putting it into your mouth. Once you do put it in your mouth, take the time to really savour it. Chew it slowly, appreciate the texture, the saltiness, the sweetness, the spices – I think you get the idea. Wait to take your next bite, or forkful, or spoonful, until you have finished the previous one. By calming down, slowing down, and appreciating what you are about to eat, your environment, and your company, not only will you enjoy your food more, but you’ll be more conscious of what and how much you’re eating, which will help prevent overeating.

TIP #11 – STAY ACTIVE

Exercise has many benefits, including reducing stress, improving mood, and boosting immunity – all of which are definitely useful, especially over the holidays. Even though studies show that exercise doesn’t necessarily lead to weight loss, a lot of people still fall into the trap of viewing it as a way to compensate for overeating and /or poor food choices. You’ve likely fallen into this trap if you’ve ever said something like “I had a one hour walk today/went to the gym today, so I’m going to go nuts at that Christmas buffet tonight!” The fact of the matter is that managing your weight isn’t just about calories in and calories out – but even if it were, it would take you about an hour of very brisk exercise to burn off the calories contained in a glass of eggnog that took you about five minutes to drink! So, while exercise offers many benefits, using it as a trade-off for over-indulging isn’t one of them.

TIP # 12 – BLESS IT, DON’T STRESS IT

When you do have the occasional holiday indulgence, it’s important that you thoroughly enjoy every bite of it. One of my favourite expressions is bless it, don’t stress it! Stressing over it will set off a negative emotional and physiological cycle that won’t do you any good. Remember, in the end, it’s not a few days of holiday indulgences throughout the year that are going to do you in, just as going on a grapefruit diet for a few days isn’t going to get you on the path to wellness.

I hope that these tips will help you to mindfully and healthfully navigate your way through the ‘Thirty Days or More of Christmas’. I look forward to continuing to partner with you throughout the holidays and the New Year to ensure that your daily choices are health-boosting ones!

Merry Christmas and Happy Holidays!

Click here for the instructions for the Veggie Christmas Tree. Note that I used a really fat cucumber for the structural cone instead of the styrofoam cone suggested in the instructions. I just cut one end flat so that it sat steadily on the platter, then carved the top so it was more of a cone-shape. I used black olives and mini bocconcini instead of pearl onions. I made my dip with 1 cup of organic kefir and 1.5 tablespoons of Epicure Selections ‘3 Onion Dip Mix’. Enjoy!