5 Reasons to Eat More Sweet Potatoes

Great for eyes, hair, nails, cancer prevention, digestive system, lowering blood pressure, etc etc etc. READ BELOW!! Of course you can’t load them down with butter, sugar, & marshmallows 😉 Try a little olive oil & spices/herbs that enhance their natural flavor & sweetness. I drizzled EVOO, oregano, & garlic on mine. You could also do cinnamon with honey drizzled over top! Steam (or boil) & mash them… Or cut into wedges and bake! I put mine in the oven for about 30 minutes at 400 degrees, but it depends on the thickness.

Superior Fiber Content

Sweet potatoes contain almost twice as much fiber as other types of potatoes. Contributing close to 7 grams of fiber per serving, they make an excellent starchy addition to any meal. The high fiber content gives them a “slow burning” quality. This basically means their caloric energy is used more slowly and efficiently than a low-fiber carbohydrate.

Heart-healthy

They contain a large amount of vitamin B6. This vitamin is crucial in breaking down a substance called homocysteine, which contributes to hardening of the arteries and blood vessels. Vitamin B6 helps keep the walls of these important blood passageways flexible and healthy which allows blood to flow freely.

In addition, sweet potatoes contain high amounts of potassium. Potassium plays an important role in lowering blood pressure by ridding the body of excess sodium and regulating fluid balance. It is also an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system.

Rich in Beta-carotene

Beta-carotene or vitamin A is an important antioxidant. One medium sweet potato provides your body with the complete recommended daily allowance of vitamin A and then some. Vitamin A is useful in the prevention of several different types of cancer as it is one of the most potent antioxidants out there.

Beta-carotene also helps to internally protect your skin from sun damage by both deflecting and repairing cell damage caused by excessive UV exposure. It also is an excellent nutrient for eye health and has been linked to prevention of vision loss and macular degeneration.

A Great Source of Manganese

Manganese is a little-discussed trace mineral that has some great health benefits. It is a pivotal component in the metabolism of carbohydrates which helps support healthy blood sugar levels. This can help stabilize the appetite for hours as opposed to the temporary satisfaction that comes with most other carbohydrates.

It also is a cofactor in enzymes that play an important role in the generation of energy as well as the efficient utilization of antioxidants. It is used for the treatment of anemia and is useful as a treatment for several premenstrual symptoms in women as well.

Rich in Vitamins C and E

As if being one of the top vegetable sources of beta-carotene weren’t enough, sweet potatoes are also rich in vitamins C and E. These are potent antioxidant vitamins that play an important role in disease prevention and longevity.

Both vitamins also play a huge role in the health and beauty of your skin and hair, making them popular supplements. The combination of beta-carotene, vitamin E and vitamin C in one food makes the sweet potato one heck of a “beauty food”. These nutrients all contribute to a healthy, glowing complexion and vibrant hair.

Learn more: http://www.naturalnews.com/035739_sweet_potatoes_beta-carotene_nutrients.html#ixzz284nM2lr2

HELLO Green SUPERfoods!

 

There are a few different categories of superfoods… but too much to cover them all in one post. So this is just about the green ones 🙂

 

“Greens are good, green superfoods are even better! Green superfoods have the highest concentrations of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. They contain a wide array of beneficial substances including proteins, protective photo-chemicals and healthy bacteria helping you to build cleaner muscles and tissues, aid your digestive system function and more effectively protect you against disease and illness.

Pancakes, Insanity, & a Weim….

Telling everyone you know about your workout goals should obviously increase the chance that you stick with it… I mean who wants to be a lazy failure to the general public? Ha so yeah, I’m doing that.

Today was day 5 of Insanity… IT. IS. INTENSE to say the least.  I’m really loving it so far though.  I’ve done Jillian Michaels and a few of the P90X dvds in the past, but this one is my favorite. I also feel like it’s the most challenging.  Today I did “Pure Cardio” and had to pause it a few times to catch my breath.  I assume this is a normal week 1 thing… maybe week 2 I’ll be able to go all the way with no breaks. They advise you to take “before” pictures. Did that. I’m not in bad shape, but standing against a white wall, with the flash on, while you’re staring straight ahead, looking all mug shot-ish… definitely not the most flattering picture for anyone. And not something I’d want displayed on a social network.  But if I make visible progress, best believe I will post it.

Insanity also comes with a nutrition guide and meal plan. I already eat pretty clean, but one thing I am going to work on is eating smaller amounts more often. They really stress the importance of eating 5 evenly spaced meals throughout the day while you’re doing a workout program like Insanity.  AND I can eat a little more in general, because I’m burning more calories… which is always nice. Because food is fun.

On to other highlights from my day…

Speaking of food, my new favorite breakfast is oatmeal pancakes. Ideally you would use raw oats, or a low sugar version… but I only had a packet of Quaker maple brown sugar. I put it in the blender, along with a banana, flax-seed, an egg, a little water, and a little almond milk. It’s also recommended to add whey protein (that’s on my grocery list).

I put fresh raspberries and chopped walnuts on top…. YUM! This meal has it all, good carbs, good fats, and protein.  Great start to the day and fuel for a workout.

Lunch was rolled in a whole wheat wrap with flax-seed. I used leftover chicken from dinner last night, with spinach, tomato, cucumber, grey poupon, and a tiny bit of light mayo.

Last, but most importantly, is my precious grey dog, prepping for fall in my new scarf 🙂  I just wanna squeeze her wittle face off sometimes.

Clean Eating 101

Basic rule… the less processed something is, the better. “Eating clean” means eating foods in their most natural state. I swiped these 5 steps from an article at Livestrong.com.