There are more ways to use that pumpkin than as a Jack-o-lantern -- you can bake those seeds into a delicious, nutritious snack that the whole family will enjoy. Prepared healthfully, pumpkin seeds are low in calories and fat and high in fiber, protein and -- if you use this recipe -- flavour.

Yesterday was the birthday of a food item that's probably a staple in your freezer: The frozen pea. According to USA Today, frozen peas were invented 56 years ago by Clarence Birdseye and have been packing a nutritional punch on the plates of Americans ever since. Here are some things you should know about frozen peas:

• They're more nutritious than canned peas -- and better tasting, if you ask me.
  
• They're multi-functional -- not only can you eat them, you can use them to ice a sports injury.
  
• They're very good for you -- they have lots of fibre and nutrients and more protein than most vegetables.
  
• They're easy to cook. Steam them in the microwave or on the stove.
  
• They keep for a long time, so you can stash them in your freezer and break them out whenever you're in need of a quick, nutritious side dish.
  
  

How do you like your peas?

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On the run? Grab and energy bar -- they're a good source of the nutrients you need when you're in a hurry. But sometimes it's hard to find one you like, so one company has come up with a novel approach to finding the right energy bar.

Element Bars offers you the ability to build your own energy bar. You start by choosing the core of the bar -- your choices are chewy, oaty, crispy and datey. Then you select your fruit--blueberries, cherries, apricots, etc.--followed by the kind of nuts you want and any sweet stuff you care to add (including chocolate chips ... mmm.) Finally, you can select add-ons like protein, fibre and Omega-3s. Neat, huh?

The best part? They have a nutrition chart on the side that let's you know the running calorie count of your custom bar so if you're watching carbs, calories or fat, you can make sure you stay within an acceptable range.

Thanks for the tip, Gadling!

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One recent story that's been populating my google reader several times over is the recent comparison of diets. In short, low-carb diets were found to be the most successful, followed by the Mediterranean diet, with low-fat diets in last place.

But don't be so quick to trash all your bread and pasta. Low-carb diets aren't all their cracked up to be. I'm Not Obsessed recently revealed one very big problem with low-carb plans: Not enough fiber, leading to digestive issues, particularly constipation. As someone with IBS (read: regular digestive issues) I would stay away from this kind of diet, and I'm not expert but maybe you should too.

The key, if you ask me, is balance. Low-carb diets can help you slim down, but don't take it to an extreme. Make sure you're still getting a bit of healthy, whole grain fiber in your diet. You know, to keep things moving.

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Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Growing up, my mother always told me whole wheat bread was better than white bread. She could never explain exactly why--it was just one of those things that was. And now, the benefits of whole grains aren't just touted by mothers. Doctors, researchers, nutritionists -- everyone who has a say in the world of healthy living is speaking out about how important whole grains are to your diet.

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Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

It's no secret -- beans are great for you. In fact, we've told you before on You Are What You Eat about the amazing health benefits of two common types of beans -- kidney beans and garbanzo beans, aka chick peas. But when it comes to beans, don't limit yourself; there are other healthy beans you should make sure you're eating too. Case in point? Black beans.

Black Beans aren't a staple of most people's diets, but maybe they should be -- In addition to being a great source of fiber and protein, black beans also contain valuable antioxidants and vitamins, including manganese, magnesium, folate and iron. All that and they're virtually fat free. You can't do much better than that, huh?

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When you're grabbing a meal on the run, most of us know better than to order our meal with fries. Why? They're loaded with fat and sodium, and will make a big caloric dent in our daily intake.

But when a sandwich isn't enough, what can we get to go with our fast food entree? Most places now offer sides of stuff like salad, fruit or other healthy fare. And at Wendy's, you can even enjoy potatoes without having to order them deep-fried and covered in salt -- you can order a baked potato on the side.

But are baked potatoes a healthier option than fries? One would think so, based on the fact that they're cooked in the oven instead of the deep fryer. But what baked potatoes lack in deep-fried goodness, they make up for with add-ons like sour cream, bacon bits, butter and cheese. Still, how bad can it be? You tell me.

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Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Peas are one of my favourite vegetables -- especially when they're fresh from the garden. Crunchy, juicy and just a little bit sweet, they're absolutely delicious. Even in the winter, when they come frozen from a bag in the freezer, they're still really tasty. And usually, things that taste good aren't good for you (and vice versa) but peas are the exception; not only do peas taste good, they're really good for you too.

But just what about green peas makes them so nutritious?

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Flax is an ancient crop (it was used as a food source in 3000 BC!) but there's nothing outdated about it's benefits. Perhaps you've heard of the many, many benefits of flax? If not, well, I'll tell you right now: It's really good for you.

How good? Here's just a short list of ailments it can help ward off: Cholesterol, cancer, constipation, diabetes, heart disease, menopause, inflammation and depression. And it's no surprise -- Flax contains all-important omega-3 fatty acids, as well as a special thing called lignans. Lignans act like antioxidants and have anti-tumor properties. And that's not all: Flax has fiber, which, in addition to helping you lower your cholesterol and risk of heart disease, helps keep you ... well, regular.

I know that we all have the best of intentions when we're attempting to stick with a healthy eating plan but obviously it's impossible to be perfect all the time. There are always going to be days when you want to eat or drink someting that doesn't fit into your diet. The key is not to give up altogether on those days by continuing to eat unhealthy food.

What's the best way to make up for a bit of overindulgence? This piece is pretty useful as it gives suggestions for what else to eat on days when you've fallen off the wagon. For example, if in a rush you choose to have a greasy, fast food meal for lunch, the article suggests making up for it at dinner by eating a big salad topped with chicken (to keep you full), beans (they're full of fibre) and oil and vinegar for dressing (low in sodium unlike the burger and fries at lunch).

Or, if you've used up much of your daily caloric intake at breakfast with a high-cal muffin and full-fat latte, for lunch you should try a turkey sandwich on whole wheat bread with lots of veggies. It's low fat and the the fibre in the bread and vegetables will make up for the lack of fibre in the muffin and latte.

It's best to remember that one little slip isn't an excuse to ruin your healthy eating plan for the rest of the day as well. For more suggestions, check out the article in full.

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There are plenty of ways to tell if you have an unhealthy diet. But how do you ultimately discern if yours is healthy or not? According to Everyday Health, here are the seven signs you have a healthy diet:

• You don't skip meals. This is a big no-no -- especially if it's breakfast!
• You eat lots of fibre, found in beans, fruits, veggies and whole grains
• You choose meats that are leaner -- like chicken, fish and turkey -- and you don't eat the skin.
• You get your RDI of calcium and vitamin D every single day, either by eating low-fat dairy or taking supplements
• You eat foods that are fortified with vitamin B12
• You choose healthy snacks like nuts, dried fruit and low-fat cheese over chips, cookies and other junk foods.
• You drink lots of water -- 64oz a day to be exact.
  

So, is your diet a healthy one? Why or why not?

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Almonds are one of those things that have been around for ages but are just now gaining the notoriety they deserve. Those delicious nuts are now being lumped in with many superfoods for the nutritional value they offer. True, they're high in calories and fat, but if you consume them in moderation, they have a number of health benefits.

Like? Well, according to a new study on Almonds, almonds can help you feel full for longer periods of time, keeping you from overeating other stuff. Almonds are also a great source or protein and don't have all the bad fats that other protein sources may have. Almonds lower cholesterol and can increase your levels of a number of important nutrients, including Vitamin E, magnesium, fiber, potassium, calcium, and iron.

The best part? Studies have shown that adding up to 570 calories worth of almonds to your daily diet doesn't lead to weight gain. Why this is, I don't know. But I do know I'll be eating more almonds from now on.

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Finding the energy to get through the day is something I know a lot of us struggle with -- I know I do. Energy has a lot to do with your diet and so it shouldn't come as a surprise that there are certain foods that will leave you peppy for hours and certain others (like sugar) that will cause you to crash. Energy-friendly foods are ones that slowly release glucose into your bloodstream, giving you sustained energy for hours. These include items like whole wheat pasta, nuts, lean proteins and anything high in fiber.

For a quick energy fix, avoid foods high in refined sugar and instead opt for things that have natural sugars and carbs, like veggies and fruit. Whole-grain cereal and coffee will also give you an instant perk-up, though be sure to enjoy them without sugar.

Other energy tips? Drink lots of water, and not surprisingly, get lots of sleep -- at least 8 hours a night. And you'll be amazed at how much a walk around the block can wake you up.

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There are times when I'll sit at the table during a family dinner and wish I could eat whatever tasty, meaty meal is being served. Alas, I don't eat any meat other than fish, so I usually end up making something for myself. Naturally, I don't expect anyone to cater to me and I don't mind making my own meals, but at times I do wish I could try a veggie version of what's on offer.

That's why I was pretty excited to see this recipe for Vegetarian Shepherd's Pie while searching google. The tasty creation is a fun twist on the original. A curry-lentil filling is substituted for the usual ground beef, and the recipe calls for sweet potatoes rather than the regular white ones. Other healthy ingredients include zucchini, garlic, broccoli, red pepper and mushrooms. It's a vegetarian's (or veggie-lover's) dream!

One serving weighs in at a fairly high 503 calories, but served for dinner with a basic salad covered with low-cal dressing, and the pie really isn't bad for an evening meal. Plus it contains all those super-healthy vegetables, as well as a whopping 23g of protein and 22g of fiber. Basically, this is one pie you don't have to feel guilty about.

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Muffins are one of my favorite treats, either for breakfast or as a snack. Unfortunately, many of the ones you find at the grocery store or at coffee shops are high in fat and calories, and are made with excessive amounts of sugar and oil. If you're a fellow muffin-fan and want to try to bake a healthier variety on your own, check out this recipe for ginger bran muffins.

They contain ginger (obviously), which is thought to help settle an upset stomach, and bran (also obvious based on the title), a grain that is high in fib re and may help lower the risk of heart disease. At 136 calories per serving and only 6 g of fat (including only a single gram of saturated fat), and boasting 3g of fib re and 4g of protein, these muffins are a healthy, low-fat and delicious treat that you can enjoy any time.

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