9 Health Benefits Of Eating Sweet Potatoes

Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables. 

Here are 9 reasons why you should start eating these sweet potatoes:

1. They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.
3. They contain Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
4. Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.
5. Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.
6. They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.
7. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.
8. Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet. Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.
9. They are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods.

Read More

10 Healthy Snack Ideas

Eat more veggies, drink more water, move more and get rid of the junk. All great ideas.
It also got me thinking. For me at least, the most difficult part of healthy eating is when it comes to snacks.

It would be nice to think we’re all going to start reaching for a raw carrot or celery stick when hunger strikes between meals. But it can be difficult to go from junk to super healthy in one step.
So here are a few ideas to help you snack more healthfully.

As with all things, remember that even healthy snacks are not going to be good for you in large quantities, so moderation is key.

10 Healthy Snack Ideas

Nori sheets

Head to your local Japanese or Asian grocery store and grab some nori. Yes, the seaweed stuff used in sushi rolls is delicious fresh from the pack. Although it is quite drying so you will need some water with it.

Nuts

My to-go snack, especially when I’m traveling. Almonds, brazil nuts, macadamias, pistachios: there’s so much variety to explore. Nuts are portable, delicious and packed with minerals. Look for dry roasted, preferably unsalted. And remember nuts like almonds with their skins on have more fiber than those without.

Kale chips

There are a heap of different commercial kale chips on the market these days. While delicious, they tend to be expensive, so you could have a go at making your own. Just toss some kale (or other leafy greens) in a little oil, layer on a baking sheet and bake for 5-10 minutes until crisp.

Salsa

Based mostly on tomato and chilli, a good salsa can be a great way to boost your veggie intake.

Nut butters

Look for unsweetened nut butters such as almond or cashew butter at your local health food store, or try making your own. Pop a handful of nuts in your food processor and whizz until it forms a nut butter, adding a little oil to help if it looks too dry.

Antipasto

The Italians know a thing or two about healthy snacking. Olives, marinated veg like eggplant, artichokes or peppers all make wonderful quick snacks. You can even throw in a little proscuitto (but don’t tell Leo).

Mezze

Similar to antipasto, these Lebanese small plates are a great thing to have in the fridge. Hummus is probably the most famous but there’s also babaganoush, tatziki and beetroot drips to make your carrot and celery sticks more appealing.

Boiled eggs

While not for the vegans, eggs are a wonderful source of protein. Boil up a whole batch at once then keep them in the fridge to peel and eat with a little salt and pepper as needed.

Roast chickpeas

I just adore chickpeas (garbanzo beans) in all their forms. And have recently started roasting them and tossing with a little spice to serve as a snack. So. Good. [recipe below]

Dark chocolate

When only something sweet will do, dark chocolate is your best bet. At least you’ll also be getting some antioxidants. Look for good quality brands that tell you the % cocoa solids. The higher the cocoa, the less sugar.

Read More

5 Healthy Fruits You Need To Eat

Virtually, all fruit is beneficial as part of a healthy diet, but there are some that have higher concentrations of vitamins and nutrients. These “power fruits” are great for improving your health and encouraging healthy weight loss. 

Below is a list of the top 5 healthy fruits to eat for weight loss and general health:

Healthy Fruit #1 – Berries

Berries are loaded with vitamin C and fiber, and they are also one of the fruits with the lowest sugar content.  They are also low in calories:  1 cup of strawberries has only 50 calories; 1 cup of blueberries has 80 calories; 1 cup of raspberries has 65 calories; and 1 cup of blackberries has only 60 calories.  Berries are an excellent snack if you’re craving something sweet.

Healthy Fruit #2 – Bananas

Bananas have gotten a bad reputation over the years for being one of the more fattening fruits, but recent studies show that they are actually very beneficial.  Not only are they high in potassium and fiber, they contain a special kind of starch called “resistant starch”.  Preliminary research shows that this starch can actually help improve your body’s fat burning process and suppress your appetite.  One medium banana has just over 100 calories.

Healthy Fruit #3 – Mangoes

One medium mango has only 130 calories, more than 3 grams of dietary fiber, and substantial amounts of vitamin C, vitamin A, and even a little bit of calcium.  Mangoes contain more sugar than some of the other fruits listed here, so eat them in moderation.

Healthy Fruit #4 – Apples

The old adage goes, “An apple a day keeps the doctor away” – and with good reason!  Apples are definitely one of the healthiest fruits you can eat.  A medium apple has less than 100 calories, more than 4 grams of fiber, and a good dose of vitamin C.

Healthy Fruit #5 – Grapes

One cup of grapes has just over 100 calories.  They are rich in vitamin C, but they have only a modest amount of fiber.  If you have a choice between green grapes and red grapes, go for the red!  Red grapes have more antioxidants and a bigger nutritional punch than green grapes.

There are many other healthy fruits to eat beyond the five we have shared with you here, but these are a great start if you want to improve your health and drop a few pounds.

Read More