After you're finished carving the jack-o'-lantern, keep the seeds for a nutritious treat.

Here at That's Fit, we're constantly telling you what we think about things, but sometimes it's nice to know what you think. So from time to time, we'll ask you a question. Don't be afraid to speak up -- we love feedback.

We Canadians had our Thanksgiving dinner more than a month ago, so it's with much jealousy that I remind you that Thanksgiving is coming up, you lucky jerks. If you haven't guessed, I am crazy about turkey, stuffing and all the dishes in between.

Come on, indulge me. Tell me what part of Thanksgiving dinner you're looking most forward to.

The countdown to Halloween has begun. Kids are itching to get out there and score some candy. But there's one thing parents need to do before the festivities begin.

Fall has definitely arrived. The leaves are turning vibrant shades of orange, red, and yellow. The air is crisp and cool. And the farmers markets are full of autumn veggies like squash, pumpkins, and sweet potatoes.

That's good news for you and me. According to Dr. Oz and Dr. Roizen, these fall veggies are rich in carotenoids. You might not notice it while enjoying their yummy goodness, but this essential nutrient helps your DNA fight off damage as you age. Not only that, they're high in nutrition and low in fat and calories, making them the perfect addition to a healthy meal.

So this Fall, include some of these autumn veggies in your daily diet. Not sure how? Sweet potatoes can be baked just like white potatoes, pumpkin tastes great in muffins, and the winter squash dishes in the gallery below will definitely make your mouth water.

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Halloween is always full of thrills and surprises, but that fun shouldn't include health risks. Here are some tips, adapted from the Sierra Club website, for having a happy and healthy October 31st.

Healthy Treats. It's OK to be the person on the block who hands out fruits, organic chocolate, or other healthier options. Nontoxic crayons, coloring books, stickers, and even pocket change can also be great alternatives to sugar- and fat-laden candy.

Eco-Friendly Costumes. Avoid costume jewelry, especially glossy, fake painted pearls and toys from vending machines, which may contain lead. To be sure, use a lead check kit, available at LeadCheck.com. Also, whether going glam or ghoul, use natural makeup to avoid chemical exposure.

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Jacki recently told us why we should all be picking pumpkin. They're rich in beta-carotene and many other vitamins and minerals. They're also a great source of fiber. The seeds, a tasty snack, are rich in manganese and magnesium.

But Great Lakes Brewery has come out with a new way to enjoy the seasonal treat -- pumpkin-flavored beer. Beer connoisseurs report that you can taste the nutmeg, cinnamon, and cloves that are in the brew along with the pureed pumpkin.

Flavored beer isn't the healthiest way to enjoy pumpkin (though it would be a tasty treat at an Oktoberfest celebration). But there are plenty of healthy pumpkin recipes to try.

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"They can be," I told him.

Sure enough. Pumpkins can be for cooking. Now my boys know. Here's what you should know about pumpkins, according to the American Cancer Society.

• Pumpkins can be a tasty main ingredient in many autumn dishes.
• The pumpkin is a versatile food -- bake, steam, mash, cube, or puree it and you can't go wrong.
• Pumpkins have vitamins -- A, C, and K, especially.
• Pumpkin puree is full of fiber.
• Try pumpkin like this: Cube and add to a medley of roasted vegetables, toast pumpkin seeds, and for a sweet seasonal treat, give this pumpkin muffin recipe.

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Autumn's cooler weather may be starting to chill the air, but don't let it put a freeze on your fitness and nutrition habits. Enjoy the best autumn has to offer, healthfully.

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The leaves are turning, the days are shorter -- it's impossible to ignore the fact that fall is coming ... er ... make that already here. Despite the fact that it means the impending doom of winter is just around the corner, I like fall -- the colours, the clothes, the warm food and the selection of produce at my local farmer's market.

Mark's Daily Apple Recently counted down the top veggies for fall -- next time you go shopping, stock up on these:

• Endive
• Broccoli
• Brussel Sprouts
• Cabbage
• Cauliflower
• Celery root
• Onions
• Pumpkin
• Spinach
• Zucchini

Want to know more about these awesome veggies, including how to eat them? Head over here for more info.

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I celebrated today, celebrated the outcome of a six-month cancer follow-up that turned up nothing more than a referral for massage therapy. Not a bad deal.

The bad deal is what I chose to eat for my celebration. It started out well, with a cup of Panera low-fat chicken noodle soup and accompanying hunk of sourdough bread. OK, the bread part is questionable but still an indulgence I normally order when I eat out. The pumpkin muffin -- what I normally do not choose, with good reason -- is what set me back today. I had no idea exactly how deep I put myself in food overload, though, until I checked out my muffin's nutritional information. Let me just say this: If you are watching what you eat and striving for the healthiest of foods, do not eat a pumpkin muffin. Here's why.

Total calories: 530
Total fat: 20 g
Saturated fat: 4 g
Cholesterol: 30 mg
Total carbohydrates: 82 g
Sugars: 47 g

I can feel the sugar-induced headache coming on. I can feel the fat creeping onto my thighs. And I'm scared to peek at my scale tonight once all the gunk has distributed itself all over my body. Really, though, I'm OK with my treat. I was celebrating after all. Celebrating the fact that I no longer have cancer. A pumpkin muffin was in order. And yummy it surely was.

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If it's not already on your Turkey Day menu, you might want to consider whipping up some pumpkin delights for your holiday guests. Nutrition experts say a little pumpkin in your diet could help ward off everything from cancer to blindness.

The low-calorie pumpkin -- also rich in vitamin A, potassium, and fiber -- is a known Superfood with super powers that can help save your sight, lower your blood pressure, even help you drop those unwanted pounds. Both fresh and canned pumpkin work wonders but the canned variety is the most nutritious since canning allows for the preservation of vitamins.

Are your recipe wheels turning? If so, aim for dishes that combine the healthiest of ingredients and minimal amounts of sugar.

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Did you buy a pumpkin earlier this month with the perfectly good intentions of carving it for Halloween but never got around to it? I'm more into painting on them than carving them, but either way -- what to do with that pumpkin when Halloween is over? Although in my opinion pumpkins look just great sitting around through and well past Thanksgiving (as long as they don't start rotting!) if you're not keen on that idea consider taking it into the kitchen and whipping up some healthy dishes for the family. Learn how to make a basic pumpkin puree (the staple of all good pumpkin recipes), and then pick from any number of pumpkin recipes online or in cookbooks. One that sounds particularly good to me are these Pumpkin Popovers.

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Chances are, you've already carve your pumpkin this year but if you're a leave-it-to-the-last-minute person like me, and you just finished gutting your jack-o-lantern 10 minutes ago, hold on to those seeds.

Why? Because you can toast them and make yourself a delicious, nutritious snack that will help you stay away from the Halloween candy. Pumpkin seeds are fairly low cal and high in protein. There's a little bit of saturated fat in there, but mostly it's good fat. So enjoy in moderation, but enjoy nonetheless.

Want a recipe? I just did this one and it's fantastic -- I'm eating them right now!

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Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to cook a dish that would make even your nutritionist proud.

Imagine my surprise when I saw this pumpkin soup recipe on WebMD, touted as a healthy one. It looks it now, thanks to the Rehab, but the original recipe calls for lots of low fat dairy (milk, cheese and sour cream) that you simply don't need to have a delicious pumpkin soup. I know the dairy industry will have you believe that it is a good healthy choice, but unless you are eating moderate amounts of organic (or even better, raw), whole milk yogurt, I just don't agree. So put those leftover pumpkins on your stoop to good use!

Ingredients (adapted from original recipe):

• 3 cups mashed potatoes, organic, made with organic chicken or vegetable broth
  
• 1/2 cup canned pumpkin
• 1 1/2 cups cashew cream (see Rehab Rundown)
  
• 3/4 teaspoon pumpkin pie spice
• 1/2 teaspoon ground cinnamon
• Pepper to taste
• Sea salt or kelp powder to taste (optional)
• 5 tablespoons organic, whole milk, plain yogurt
• goat cheese crumbles, optional
  

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