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Saturday, October 18, 2014

Super Food Saturday Pumpkin Smoothie

Based on a recipe from Triathlete and chef Leslie Myers this nutrient-packed smoothie was posted on the Triathlete Magazine web site. She says “Pumpkins contain a huge dose of vitamin A, and bee pollen is a complete food that alkalizes your body, builds muscle, aids in exercise recovery and is even said to be an aphrodisiac.

Pumpkin Smoothie

This recipe can be thrown together in minutes, which means it’s great for a busy morning. In fall I really crave pumpkin and this is a great addition to my recipe collection. It’s hard to believe this is a healthy recipe, it takes really rich. Really yummy. They taste like pumpkin pie in a glass.

½ cup canned pumpkin

1 ripe banana

1 cup almond milk

3 tablespoons honey

1 tablespoon ground flaxseed

2 teaspoons pumpkin pie spice

1 teaspoon orange extract

Put all of the ingredients in a blender and process on high until smooth.

Serves one.

There was an additional pumpkin smoothie recipe on the website. They are very similar. The ice in the second recipe makes for a really thick drink. Both are really good. Try making both and see which becomes a favorite for you.

Pumpkin Smoothie 2

1 ½ cup almond mik

1 cup pumpkin puree

1 ripe banana

¼ cup pitted dates

1 tablespoon agave

1 tablespoon ground flaxseed

1 teaspoon pumpkin pie spice

6 ice cubes

Place all items except the ice cubes in a blender. Blend mixture on high until blended. Add ice cubes and blend until all the ice cubes are processed.

Makes 1 large smoothie.


Pumpkin puree has a number of health benefits including:

  • Vitamin C- one cup of pumpkin puree contains 20% of the daily requirement of vitamin C. That is really important during cold and flu season.
  • Carotenoids- These help your skin to stay healthy and reduce wrinkles.
  • Beta-Carotene- is an anti-oxidant which may play a role in cancer prevention.
  • Fiber- one cup has 3 grams of fiber. Fiber fills you up so you may consume less food.
  • Potassium- one cup of pumpkin puree has 564 miligrams of potassium, that is more than a banana which has 422 milligrams on average. So pumpkin is great to restore muscles after a work out and keep them functioning well.  Potassium can help reduce muscle cramping.
  • Vitamin A- one cup of pumpkin puree has 200% of your daily requirement. Vitamin A is needed to maintain vision.
Author at PATCO Dallas May 2014

Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finishe2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

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