Pumpkin Beef Chili: Last week was Mental Health Awareness week, and November is National Family Caregiver’s Month. Sadly over 50% of caregivers suffer from anxiety and depression due to the stress of caring for a loved one with special needs. When stress is high, blood sugar often becomes imbalanced leaving you feeling jittery, anxious, fatigued, dizzy, angry and confused. Chronic blood sugar dysregulation also creates imbalances in important neurotransmitters serotonin and dopamine, and when these neurotransmitters are low, the body naturally seeks out sugar to increase them.
Simple Blood Sugar Dysregulation Tips
With so many things to do and think about, it’s easy to forget about eating on a regular schedule, but this is the time when you need to do just that. To help you remember, simply create an alarm on your smartphone for different intervals throughout the day. I recommend eating smaller protein-rich meals (animal protein is high in brain loving zinc and vitamin B6) every 3 to 4 hours for calming and blood sugar balance.
If you’re going to be out and about, pack food in a cooler with blue ice blocks. I do this all the time, even when I’m meeting friends and family for dinner (yes you read that right, meeting them for dinner).
Another great tip is to make large meal batches to portion out for the day, saving you time and alleviating the stress of coming up with multiple meal options.
Depression Busting Pumpkin Beef Chili
Get out your crock pot and join me in celebrating the many wonderful flavors of fall!
Ingredients for Pumpkin Beef Chili:
2 lb. grass-fed ground beef (great substitutions include organic ground turkey and chicken)
2 carrots, diced
3 ribs celery, diced
1 large zucchini, peel and diced
1 tablespoon turmeric*
1 teaspoon cumin*
2 teaspoon garlic powder*
1/2 teaspoon ground coriander*
3 tablespoons maple syrup
1 teaspoon Himalayan crystal or Real salt
1 pound cubed pumpkin or 1 can (15 oz) organic pumpkin (if you are sensitive to pumpkin, try spaghetti, acorn, or butternut squash)
1 1/2 cups organic (preferably homemade) chicken stock
Brown the meat in a large skillet with either coconut oil or ghee (for salicylate or severe dairy intolerance, use organic cold-pressed sunflower oil).
Directions for Pumpkin Beef Chili:
Put all of the ingredients into your crock pot, plus the browned meat. Stir to combine and cook on low for 6-8 hours (I don’t recommend high heat cooking).
This recipe is so easy you can make it the night before and it’ll be ready when you wake up!
*Spices can be omitted for sulfur and histamine intolerant individuals. The mineral-rich salts alone will meld flavors giving this recipe a wonderful profile on its own.
Samantha Gilbert
Samantha Gilbert is a Nutritional Therapist and Certified Holistic Nutrition Practitioner who works with Mensah Medical patients on dietary plans that compliment patient biochemistry results. Samantha’s new clients receive a 1 hour comprehensive assessment from her. She provides them with an online assessment to complete prior to their initial phone consultation with her where patient health history, emotional traits and triggers, and environmental influences are discussed with her. Mensah Medical patients who become clients of Samantha Gilbert get a customized dietary protocol based on their biotype and nutrient protocol from Drs. Mensah and Bowman. She will also provide her clients with recipes and supportive action guides. All Mensah Medical patients receive a special rate.