Wednesday 31 January 2018

How to Deep Clean a Washing Machine (Naturally)

How to deep clean a washing machine naturally with wellness mama

Many of us don’t think about cleaning out the washing machine. I mean, it’s supposed to clean our clothes, so how dirty can it get? Yet, mildew, bacteria, soap scum, and other yucky things build up in a washing machine over time. In this tutorial I’m going to explain how to clean a washing machine...

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Meal Prep Recipes with 9 Ingredients or Less!

If you’re worried about the time it takes to meal prep, keep it simple with these healthy meal prep recipes with 9 ingredients or less! These breakfast, lunch, dinner and snack recipes are nutritious, tasty and easy to make. Meal prep doesn’t have to take a lot of time or include a ton of elaborate...

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via Holistic Clients

A Day in the Life of Fit Foodie Finds with Lorissa’s Kitchen

I’ve wanted to write a day in the life post for so long because TBH, I love when other bloggers do! I find it fascinating how everyone’s habits, work, eats, and free time are spent. Today I am partnering with Lorissa’s Kitchen to bring you this fun look inside Fit Foodie HQ on a typical...

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Tuesday 30 January 2018

Skinny Chocolate-Banana Peanut Butter Chip Muffins

Olive Oil Benefits (& How to Choose One that Isn’t Fake!)

The problem with olive oil- it's not what you think

Is olive oil healthy? It is considered a highly nutritious and healthy oil due to its high levels of monounsaturated fatty acids and vitamins A and K (unlike oils like canola, soybean, and vegetable oil, which are problematic). It also contains high levels of certain antioxidants. The Many Benefits of Olive Oil This staple of the...

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Sweet vs. regular potatoes: Which potatoes are really healthier?

It’s an age-old debate: the sweet vs. the regular potato. Which should you be eating for maximum health?

Well, in today’s article, we’ll look to the research and crown an undisputed champion.

Why’s there a debate in the first place?

In recent years, the sweet potato (but not the regular potato) has enjoyed “superfood” status among healthy eaters and regular exercisers.

Some researchers have suggested that potatoes might carry harmful anti-nutrients. Others that their glycemic index (GI) is too high. As a result, the humble spud has taken a mashing in the recent low-carb years.

But, here’s the thing. Both regular potatoes and sweet potatoes are healthy, awesome, and delicious heritage foods.

You can eat and enjoy both, regardless of your goals.

With that in mind, let’s dig up the truth about our tuberous friends.

You say potato, I say potahto. But they’re not the same.

They’re both called “potatoes”.

They’re both nutritious, energy-rich tubers and ancient, honored foods whose cultivation stretches back thousands of years.

They both originated in Central and South America and have since spread throughout the world.

They both taste great and make a fine side dish.

Yet, botanically, potatoes and sweet potatoes are completely unrelated.

Potatoes (Solanum tuberosum) are in the Solanaceae family, related to tomatoes, peppers, and eggplant along with deadly nightshade. Plants in this family produce solanine, which is poisonous. So don’t eat the leaves or stems of any plant in this group, or potatoes that have gone green. Solanum phureja is a rarer, more wild-type species of potato cultivated in South America.

Sweet potatoes (Ipomoea batatas) are in the Convolvulaceae family with flowering morning glory vines. Unlike potatoes, you can also eat the leaves of sweet potatoes, which are very nutritious.

Also note: sweet potatoes aren’t yams. True yams are another type of tuber (genus Dioscorea).

(In New Zealand and the South Pacific, the tubers called yams are Oxalis tuberosa, a genus related to sorrel and shamrocks.)

Biodiversity

There are about 4,000 known varieties of potatoes (with about 3,000 in the Andes alone) and about 5,000 varieties of sweet potatoes grown worldwide.

Both potatoes and sweet potatoes come in colors ranging from white to orange to purple.

PotaoesOverallH
Photo credit: Jodi Pudge

Of course, we usually don’t see that diversity in the average supermarket. Commercial breeding ensures that we buy only a few potato or sweet potato types.

For instance, fast-food restaurants demand a potato type (such as Russets) that has a particular size and shape, cuts well into French fries and holds together when deep-fried, but has a mealy, floury texture on the inside.

Indeed, most of the potatoes grown in North America are destined for the deep fryer.

Potato types

Potatoes can also differ in their starch content and type, which affects not only how fast they’re digested, but how they act when cooked.

Floury or “mealy” potatoes, which have a fluffy texture and are thus ideal for baking or mashing, are higher in starch, particularly amylose.

“Waxy” potatoes have less total starch but are higher in amylopectin, which helps the potato hold together and gives it a slightly “gluey” texture. This makes them better for boiling. They also digest more slowly, especially if they’re cooked and then cooled.

Similarly, sweet potato types can vary in their texture, cooking properties, moisture, and sugar levels: White, yellow and purple-fleshed sweet potatoes are typically the dry type, while the orange-fleshed are moist.

What about the “carb” question?

Tubers are enlarged roots or stems that plants use to store nutrients. This is what makes them a good source of energy — in this case, starchy carbohydrates.

Tubers have been a food source for humans for millennia.

But in recent years, eaters have gotten concerned about carbs. People wonder about whether they should eat potatoes at all… aren’t they too “high-carb”?

For one thing, “high-carb” often isn’t the real problem.

Most people in North America, Western Europe, and Australia consume potatoes in some processed form — as French fries, tater tots, or potato chips.

And in North America — especially in the Southern US — the phrase “sweet potato” is often followed by “pie”.

We typically slather spuds with other stuff, like butter or sour cream — and for our poutine-loving Canadian friends, gravy and cheese curds.

So the tubers themselves are not necessarily to blame. It’s all the stuff we serve them with.

Carbs and satiety

In fact, partially due to their carbohydrate content, potatoes and sweet potatoes are highly satiating foods.

You eat them, they “stick to your ribs”, and you feel full for a long time.

(There’s a reason that “meat and potatoes” is used to describe a satisfying meal.)

In fact, in 2010, Chris Voigt, the executive director of the Washington State Potato Commission, tried a crazy experiment: 2 months of eating only potatoes.

At first, he ate only when he felt hungry, and lost 12 lb in 3 weeks. To get enough calories, he then increased his intake to 20 potatoes a day… and he said he’d never felt so stuffed.

Despite apparently meeting his calorie needs, Voigt lost 9 more pounds throughout the rest of the experiment. Not only that, his blood measures (such as cholesterol, triglycerides, and blood glucose) improved.

Now of course, we don’t recommend the 20-potato-a-day diet. But Voigt’s results suggest — at least anecdotally — that in fact, starchy tubers are more satisfying and less fat-promoting than low-carb advocates might expect.

In part, this is because of the type of carbohydrate that occurs in potatoes and sweet potatoes.

Carbohydrate type: Starch or sugar?

Here’s how 100 grams (about a cupped handful) of raw regular potatoes and orange sweet potatoes compare in terms of calories, fiber, and macronutrient content.

Potatoes Sweet potatoes
1 medium sized, baked 1 medium sized, baked
Calories 161 103
Protein 4.3 g 2.3 g
Fat 0 g 0 g
Carbohydrates 37 g 24 g
Fiber 3.8 g 3.8 g

Looks pretty similar. But let’s examine the carbohydrate type more closely.

Potatoes Sweet potatoes
1 medium sized, baked 1 medium sized, baked
Starch 29.9 g 8.0 g
Sugars 2.0 g 7.4 g
Sucrose
692 mg 2599 mg
Glucose
761 mg 650 mg
Fructose
588 mg 570 mg

Source: Nutritiondata.self.com

As you can see above, sweet potatoes are indeed sweeter: They have almost 4 times the sugar content of regular potatoes. (However, if regular potatoes are stored in cold storage, over time their starch content slowly transforms into glucose and fructose.)

Resistant starch

Most tubers contain some resistant starch — complex starch molecules that we can’t digest, which are then broken down by our gut bacteria in our large intestine.

Compared to sweet potatoes, regular potatoes have more resistant starch.

Potatoes also have a type of resistant starch known as retrograde starch: When you cook and then cool potatoes, the starch molecules shuffle themselves around into a different structure.

(You might have noticed the same type of phenomenon if you’ve ever cooked a batch of oatmeal, refrigerated it, and noticed a jelly-like texture after it was chilled.)

You can see the difference that temperature makes in the chart below. We’ve added some cooked lentils and bananas for comparison.

Amount of resistant starch (g) per 100 g of food
Amount of resistant starch (g) per 100 g of food. Source: Landon et al 2012.

To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells.

Because some of that starch is resistant starch, this breakdown takes time and effort, so although both potatoes and sweet potatoes are high in carbs, they don’t act the same way in our body as high-carb processed foods.

(For more on resistant starch, see All About Resistant Starch.)

Glycemic score

Along with being “high-carb”, eaters have often worried about the glycemic index (GI) and glycemic load (GL) of potatoes and sweet potatoes.

GI is a measure of how quickly a food converts to glucose.

GL is a measure of how much a food converts to glucose.

Thus, eaters are told to avoid foods with a high GI and/or GL. Many people thus choose sweet potatoes over regular potatoes, fearing that regular potatoes will shoot their blood sugar sky-high.

Here’s how the GI and GL of potatoes compares to sweet potatoes.

(We’ve also included lentils and bananas, just to give you an idea of how the tubers stack up to other common “high-carb” foods.)

Glycemic index and glycemic load
Glycemic index and glycemic load

Interestingly, an extract (known as caiapo) from white sweet potatoes is a promising type 2 diabetes treatment, and has been shown to improve many markers of metabolic disease.

In fact, locals in Japan commonly ate white sweet potatoes raw as a treatment for anemia, hypertension, and diabetes.

Here’s a comparison of the blood glucose response to sweet potatoes, regular potatoes, regular potatoes with caiapo, and plain old glucose.

Average glucose response relative to fasting blood glucose concentrations for foods containing 50 g of carbohydrate
Average glucose response relative to fasting blood glucose concentrations for foods containing 50 g of carbohydrate. Source: Allen et al 2012.

The problem with GI / GL

As you can see, white potatoes do often score higher on glycemic index and glycemic load tests than sweet potatoes. But does this mean we should treat regular potatoes like they’re dirt-covered sugar cubes? Absolutely not.

GI and GL are only a small part of the story.

GI changes with food type (say, floury vs. waxy potatoes).

GI changes when other foods are introduced. We don’t usually grab a plain baked potato and start gnawing on it. We generally eat both potatoes and sweet potatoes as part of meals.

GI changes with food preparation. Boiling usually results in a lower GI, since starch can bind with water. The dry heat of baking, on the other hand, lowers moisture and concentrates sugars. Cutting up potatoes and sweet potatoes helps preserve their starchiness, while cooking them whole results in more sugariness.

As you can see in the chart below, sweet potatoes do not automatically have a “better” GI than white potatoes. A roasted or baked sweet potato has a higher GI than a boiled white potato, for example.

Average GI of 10 varieties of sweet potato based on cooking type
Average GI of 10 varieties of sweet potato based on cooking type.
Source: Bahado-Singh, 2011.

In the end, if you’re following Precision Nutrition guidelines, you’re probably including lean proteins, healthy fats, other vegetables and fruits, and naturally occurring fiber in your diet.

You’re probably also active, which helps your body process carbohydrates better.

This means that GI / GL is not the only thing you should consider when judging the “healthiness” of a food.

And it also means that most healthy and active people can eat potatoes and sweet potatoes just fine.

Carb type matters

Thus, even though both potatoes and sweet potatoes are “high in carbs”, not all carbs are created equal.

Because of the type and nature of the carbohydrates they contain, both potatoes and sweet potatoes fill us up, give us energy, and leave us satiated for a long time.

As a bonus, sweet potatoes often satisfy sugar cravings, especially if they’re baked and caramelized.

Purple-skinned, white-fleshed sweet potatoes in particular (often found in East Asian cuisines) tend to have a “cakey”, caramel taste that makes them perfect for managing the occasional sugar jones.

Vitamins and minerals

In general, potatoes and sweet potatoes are roughly similar in their vitamin and mineral content.

But when it comes to vitamins and minerals, orange sweet potatoes are vitamin A superstars.

Vitamin A occurs in retinol form in animal foods such as eggs, and in rich industrialized countries, many people can afford to eat these foods. Many processed foods are also vitamin A fortified, so few of us in North America suffer vitamin A deficiency.

However, in poorer countries, vitamin A deficiency is a common problem, causing blindness, other health problems, and over 600,000 deaths per year (mostly of young children or pregnant women).

Along with other colorful fruits and vegetables (such as leafy greens and squash), orange sweet potatoes contain high levels of the carotenoid form of vitamin A. As little as a cupped handful of sweet potato a day can provide all the vitamin A that a small child needs.

Improving access to sweet potatoes and breeding vitamin A-rich sweet potatoes are thus important nutritional strategies for preventing vitamin A deficiency.

Potato Sweet potato
1 medium sized, baked 1 medium sized, baked
Vitamin A 17.3 IU 21907 IU
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.1 mg
Niacin (B3) 2.4 mg 1.7 mg
Pantothenic acid (B5) 0.7 mg 1.0 mg
Vitamin B6 0.5 mg 0.3 mg
Folate (B9) 48.4 mcg 6.8 mcg
Vitamin B12 0 0
Vitamin C 16.6 mg 22.3 mg
Vitamin D 0 0
Vitamin E 0.1 mg 0.8 mg
Vitamin K 3.5 mcg 2.6 mcg
Calcium 25.9 mg 43.3 mg
Copper 0.2 mg 0.2 mg
Iron 1.9 mg 0.8 mg
Magnesium 48.4 mg 30.8 mg
Manganese 0.4 mg 0.6 mg
Phosphorus 121 mg 61.6 mg
Potassium 926 mg 541 mg
Selenium 0.7 mcg 0.2 mcg
Sodium 17.3 mg 41.0 mg
Zinc 0.6 mg 0.4 mg

Source: Nutritiondata.self.com

Antioxidants & phytonutrients

Both potatoes and sweet potatoes contain antioxidants, substances that help control oxidative damage in the body.

The phytochemicals (plant chemicals) in potatoes and sweet potatoes may also keep us healthy by regulating the immune system, fighting viruses and other pathogens, controlling inflammation, and inhibiting tumour growth.

Along with substances such as carotenoids (vitamin A precursors), ascorbic acid (vitamin C), and tocopherols (vitamin E), potatoes and sweet potatoes also contain a host of other potentially helpful phytochemicals, including:

  • polyphenols
  • alpha-lipoic acid
  • selenium
  • lycopene
  • chlorogenic acid
  • isochlorogenic acids
  • caffeic acid
  • scopolin
  • chlorogenic
  • cryptochlorogenic acid
  • ferulic acid
  • anthocyanins (in red and purple varieties)
  • lutein
  • zexanthin
  • violaxanthin
  • catechin
  • epicatechin
  • superoxide dismutase
  • catalase
  • defensin (in sweet potatoes)

As with other colorful fruits and veggies, colored potatoes and sweet potatoes (i.e. yellow, orange, and purple-fleshed varieties) are higher in these beneficial plant chemicals.

In fact, red-fleshed or purple-fleshed potatoes are comparable to Brussels sprouts, blueberries or spinach!

Feel-good chemicals

Fun factoid! Potatoes also contain trace amounts of naturally occurring temazepam and diazepam (aka Valium) along with L-tyrosine (a precursor to dopamine, one of our “feel-good” neurotransmitters).

Both potatoes and sweet potatoes also contain roughly the same amounts of L-tryptophan, the raw materials for serotonin, another “feel-good” neurotransmitter that makes us feel calm and happy.

No wonder you feel so groovy after those spuds.

Antinutrients

Antinutrients are substances that either interfere with nutrient absorption, or act as toxins in the body.

Almost all plant foods contain antinutrients as natural defenses against pests, diseases, and environmental threats. Tubers are no exception.

For instance, most tubers are relatively toxic when uncooked. And, as mentioned, green potatoes are poisonous (so cut off the green bits or toss green potatoes altogether).

In the end, both potatoes and sweet potatoes — like nearly all other plant foods — have some antinutrients.

Luckily, these occur in very low levels, and most of the time our bodies are perfectly able to process them.

Potato antinutrients

Potatoes contain proteins such as patatins and lectins which can be allergenic, particularly if potatoes are eaten raw.

People who have other allergies (particularly latex allergies) are more susceptible to potato allergies, as are children. Lectins can cause intestinal damage.

Potatoes also contain protease inhibitors, which may prompt an allergic reaction or interfere with the digestion of proteins.

Potatoes contain salicylates, which can cause problems for those with a salicylate intolerance.

Finally, the Solanaceae family of plants (which, again, contains tomatoes, peppers, and eggplant) may be somewhat inflammatory, and can produce reactions in susceptible people.

However, most of these are problems only for people with existing allergies, intolerances, and autoimmune disorders. If you eat potatoes and feel fine, don’t worry about it.

Sweet potato antinutrients

About 80 percent of the protein in sweet potatoes is sporamin, which is a trypsin inhibitor. Trypsin inhibitors can interfere with digestion by reducing the action of the digestive enzyme trypsin (which helps us digest proteins).

However, sporamin may also be an antioxidant.

As with potatoes, cooking decreases or removes many sweet potato antinutrients. Sweet potato allergy or intolerance is quite rare.

What makes a food “healthy”?

As you can guess by now, several factors determine whether potatoes and sweet potatoes (or, for that matter, most other foods) are more or less “healthy” or appropriate for your goals.

How they’re prepared

Eat potatoes and sweet potatoes cooked rather than raw.

Baking, boiling, or roasting potatoes and sweet potatoes is generally healthier than frying them. When fried, the starch can create harmful acrylamides.

(For more on this, see Healthy French Fries and All About Cooking & Carcinogens.)

What you eat them with

Check your sweet potatoes. Is there a pie crust underneath them or marshmallows on top of them?

Can you even see that baked potato underneath the mound of sour cream and cheese?

Hmm… then maybe not ideal for a daily dish.

But if you see broccoli and perhaps a nice grass-fed steak, or wild-caught salmon, or some beans with those tubers… go for it!

A little bit of healthy fat with sweet potatoes in particular will help you absorb their vitamin A.

Processed vs unprocessed

When eaten as whole, minimally processed plant foods, both potatoes’ and sweet potatoes’ carbohydrates are relatively slow-burning.

So opt for the Niçoise salad over the instant mashed potato flakes, potato vodka, and sweet potato syrup.

Nutrient density

When eaten as whole, minimally processed foods, both potatoes and sweet potatoes are nutrient-dense.

(Sure, they’re not kale, but then again, few foods are.)

Both potatoes and sweet potatoes contain vitamins and minerals, antioxidants and phytonutrients.

If you’re looking for a blast of carotenoid vitamin A, an orange-fleshed sweet potato is a clear winner. However, if you fancy a little anthocyanin antioxidant action, try a blue-fleshed potato. Mix it up!

Satiety

Less-healthy foods are often easier to overeat. They leave you unsatisfied, craving more.

Sure, we’ve all indulged in a mashed potato fest at Thanksgiving or sweet potato fries at our local pub. But when we prepare both potatoes and sweet potatoes properly and eat them slowly as part of a normal, PN-friendly diet, we’ll usually find both to be satisfying and filling.

Effects on the food chain and environment

Potatoes and sweet potatoes are relatively hardy crops that are easy to grow in most climates, although sweet potatoes prefer things a little warmer. Even if you only have a little space, you can grow both types of tubers in a bucket.

Comparatively, potatoes and sweet potatoes are low-impact crops, requiring minimal water or additional processing.

Your heritage and history

Part of “health” is being able to enjoy food with others, and connect to our heritage. Potatoes and sweet potatoes are part of most traditional cuisines.

Thus, aside from their nutrient content, potatoes and sweet potatoes promote “health” through food and social relationships.

Summary: What we recommend

“Lab significant” vs “real-world significant”

You might have guessed that while we rely a lot on clinical research, we also try to keep a sense of perspective.

We try not to get bogged down in the numbers, or look at single nutrients or foods in isolation.

After all, people don’t eat “nutrients”. They eat food. They eat meals.

Having a baked potato with a meal or enjoying Grandma’s potato salad at a family reunion along with 7 other dishes is a lot different from being a fasted test subject who is fed exactly 200 grams of baked potato and nothing else.

“Lab significant” — i.e. small variations in numbers — is not “real-world significant” — i.e. what matters to real, unique people living real lives in real bodies.

So we work closely with Precision Nutrition Coaching clients to see how scientific theories and findings manifest in real life — outside of the lab.

PN’s eating guidelines

Based on the available research and our experience helping nearly 100,000 clients improve their eating habits:

We recommend both potatoes and sweet potatoes as part of a health-promoting diet, because we know that including both:

  • gives people “carb variety”;
  • helps people feel psychologically satisfied and physically satiated;
  • helps give people steady, slow-burn energy; and
  • helps people feel “normal” when changing their dietary habits (because potatoes and sweet potatoes are familiar foods).

Moreover, people can easily adapt this general recommendation to meet their individual goals.

We recommend starting with a baseline of 1 to 2 cupped handfuls of starchy carbs per meal. This can be potatoes or sweet potatoes, but also a host of other delicious and nutritious choices: beans and lentils, fruit, whole minimally processed grains, etc.

We recommend that people adjust their portion sizing and food choices based on:

  • their individual goals (fat loss, mass gain, fuel for athletic performance, etc.);
  • their individual body size (smaller people get less; larger people get more);
  • their individual carb needs (which, if you’re active and leaner, will usually be higher);
  • their individual food sensitivities; and
  • their individual preferences.

We recommend that people experiment with various types of potatoes and sweet potatoes as well as cooking methods and cuisines. Variety is the spice of life!

For more on potatoes, check out All About Potatoes.

What to do next:
Some tips from Precision Nutrition.

Get beyond “good foods” and “bad foods”.

Instead, ask: Does this food add value to my body? Does it nourish me and benefit me? Both potatoes and sweet potatoes can be a valuable part of your healthy diet.

Try something new.

Explore the types of potatoes and sweet potatoes available. Look for unusual or colorful varieties at your local farmers’ market. Or grow some in your own garden.

Choose whole, fresh, minimally processed foods.

Whether it’s a regular potato or a sweet potato, it’s still better than potato chips.

Give thought to preparation.

Bake, boil, roast, and/or steam your potatoes and sweet potatoes. Cook potatoes instead of eating them raw. If you want to take advantage of the retrograde starch, cool your potatoes after cooking.

Observe how YOU feel after eating a given food.

Do you feel invigorated or immobilized after a potato or sweet potato? Satisfied or starving? Full of long-lasting energy or napping in the corner? Lean and light or heavy and sluggish? Gather data and act accordingly.

Watch for signals of sensitivities and intolerances.

If you suspect you may have a food intolerance, try keeping a food journal to see if you can associate your symptoms with a particular food. White potatoes may be a problem, if you have an underlying susceptibility (such as an autoimmune disease or other allergies, particularly a latex allergy). Most common potato intolerance symptoms reported are eczema, stomach upset, hives and swelling, or — in rare situations — anaphylaxis. For most people (especially adults), potatoes are perfectly fine.

Passionate about nutrition and health?

If so, and you’d like to learn more about it, consider the Precision Nutrition Level 1 Certification. Our next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the most respected education program in the field. It gives you the knowledge, systems, and tools you need to really understand how nutrition influences a person’s health and fitness.

Developed over 15 years, and proven with nearly 100,000 clients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 4th, 2018.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

References

Click here to view the information sources referenced in this article.

The post Sweet vs. regular potatoes: Which potatoes are really healthier? appeared first on Precision Nutrition.



from Blog – Precision Nutrition https://www.precisionnutrition.com/regular-vs-sweet-potatoes
via Holistic Clients

Sweet potatoes vs. potatoes: Which are really healthier? [Infographic]

Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Here’s how these tubers compare — and why both deserve a place in your diet.

++++

A few years back, some crazy nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”.

One group compared the glycemic index and load of sweet potatoes vs. potatoes. They suggested that since white potatoes tend to be higher, they should be avoided.

Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors.

And, of course, the carbophobes had their own take: All potatoes should be avoided because they’re too high in carbs and all those carbs will mess with your insulin regulation and cause fat gain.

Nonsense, all of it.

Both white and sweet potatoes, when eaten as part of a balanced and intentional diet, provide a fantastic array of nutrients while contributing to the satiety and deliciousness of any meal.

Check out this infographic to learn more about white and sweet potatoes, and why you should consider including both in your diet. (You can even download them for your printer or tablet).

precision_nutrition_sweet_vs_regular_potatoes

Want to share this with family, friends, and clients? Click here to download the infographic and print it out, or save it on your tablet.

For an even more comprehensive take on this topic, check out our accompanying article, “Sweet vs. regular potatoes: Which are really healthier?”.

Passionate about nutrition and health?

If so, and you’d like to learn more about it, consider the Precision Nutrition Level 1 Certification. Our next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the most respected education program in the field. It gives you the knowledge, systems, and tools you need to really understand how nutrition influences a person’s health and fitness.

Developed over 15 years, and proven with nearly 100,000 clients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 4th, 2018.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Sweet potatoes vs. potatoes: Which are really healthier? [Infographic] appeared first on Precision Nutrition.



from Blog – Precision Nutrition https://www.precisionnutrition.com/sweet-potatoes-vs-potatoes-infographic
via Holistic Clients

Cheesy Tuna Casserole Recipe (Kid Friendly & Gluten Free)

Tuna Casserole Recipe

Tuna is a quick, easy protein choice that tastes great in a variety of dishes. My family enjoys it in recipes like this apple walnut tuna salad. This gluten-free tuna casserole recipe is another way to enjoy tuna as a healthier twist on the popular classic. Which Tuna Is Best? There are a few things...

Continue Reading...Cheesy Tuna Casserole Recipe (Kid Friendly & Gluten Free)



from Blog – Wellness Mama® https://wellnessmama.com/317930/tuna-casserole-recipe/
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Heavy Metals and Behavioral Disorders in Children

Behavioral disorders: A pandemic disabling our children

It is normal for children to be energetic and occasionally distracted, upset, or argumentative. However, when these behaviors become disruptive and cause harm to the child or others, a diagnosis of a behavioral disorder may be made. Recent research indicates that one in six children in the United States is afflicted with developmental and behavioral disorders, including attention-deficit/hyperactivity disorder (ADHD), oppositional defiant disorder, autism spectrum disorder (ASD), anxiety disorder, learning disorders, and conduct disorders. (1) According to neurology experts Philippe Grandjean and Philip Landrigan in a 2014 report in The Lancet Neurology, “a silent pandemic of neurodevelopmental toxicity” is disabling children around the world and contributing to the meteoric rise of ADHD, ASD, and other behavioral disorders. (2) What is responsible for the rapidly rising rates of behavioral disorders in children? Research indicates that heavy metal exposure promotes neurodevelopmental toxicity and may be one of the underlying causes of childhood behavioral disorders.

Mercury

Childhood exposure to mercury occurs primarily through the consumption of seafood, vaccines containing thimerosal, and dental amalgams. Mercury is a potent neurotoxin that directly passes through the blood–brain barrier and accumulates in brain tissue and the spinal cord, disrupting neurological function. Children are especially susceptible to the harmful effects of mercury, and a growing body of research indicates that mercury exposure is associated with an increased risk of behavioral disorders.
  • Prenatal mercury exposure, measured through samples of cord blood, is associated with ADHD symptoms in children. (3)
  • Postnatal mercury exposure from thimerosal in vaccines has been linked to ASD, ADD, ADHD, and tic disorder. (4, 5, 6)
  • A systematic review of 44 studies concluded that mercury levels were significantly higher in the whole blood, red blood cells, and brains of autistic subjects compared to controls. (7)
  • Mercury content in ambient air is linked to an increased prevalence of autism in children. (8)
  • Even low levels of mercury are harmful to the developing brain and have been associated with learning disabilities. (9)
Heavy metals may play a role in your child's behavioral disorder. Learn how to reduce your exposure.

Lead

Lead is a pervasive environmental toxin that adversely affects the developing nervous system in children. Children may be exposed to lead through paint chips, dust, and water pipes in homes built prior to 1978, as well as dirt, drinking water, and air pollution. (10)
  • In animal studies, prenatal exposure to lead has been found to alter synapses in the brain, impairing neurotransmission and learning behaviors. (11)
  • Children who grew up near the location of a former lead refinery were found to have a higher risk of ADHD. (12)
  • Even very low levels of lead have adverse effects on the brain and behavior in children. Blood lead levels less than 1.8µg/dL, well below the CDC’s recommended threshold of 5µg of lead per dL of blood, are associated with an increased risk of ADHD. This suggests that there is no safe limit for lead exposure in children. (13)

Manganese

Manganese is a heavy metal that is required by the body in small amounts to create antioxidant enzymes, for the metabolism of carbohydrates and amino acids, and to promote bone development and wound healing. It can be found in foods such as green leafy vegetables, tea, and legumes. However, manganese toxicity can occur when manganese dust from sources such as chemical manufacturing and welding is inhaled or when high levels of manganese are present in drinking water.
  • Manganese exposure has been linked to ADHD. (14)
  • Children exposed to high levels of manganese through drinking water have been found to experience diminished intellectual function and behavioral problems. (15, 16, 17)

Aluminum

Aluminum is a pervasive heavy metal used as an adjuvant in vaccines, as a food additive, and in metal cookware, beverage cans, antacids, and antiperspirants. Research has found high levels of aluminum in the brain tissue of deceased individuals with autism; the aluminum was most concentrated in immune cells of the brain, suggesting that aluminum elicits a neuroimmune response. (18) A significant correlation also exists between the amounts of aluminum adjuvant administered to children in vaccines and the prevalence of autism spectrum disorder, further supporting the theory that aluminum adversely impacts the developing brain. (19)

Arsenic

Arsenic has become a common contaminant in soil and groundwater due to its prevalence as a byproduct of industrial manufacturing processes. Arsenic is also present at high levels in conventionally raised poultry, which is fed arsenic-containing drugs, and in rice from India and areas outside of California. Urine arsenic levels have been associated with decreased IQ in children. (20)

How heavy metals harm the brain

Heavy metals pass through the blood–brain barrier and accumulate in brain tissue. Once in the brain, they harm neurological function through several mechanisms.
  • Heavy metals displace essential minerals such as zinc and iron that are required for neurotransmitter production. (21)
  • Heavy metals induce oxidative stress, which reduces neuronal plasticity and impairs learning and behavior. (22)
  • Aluminum accumulates in immune cells of the brain. This may provoke an inflammatory immune response that ultimately affects neurological function and behavior. (23)

Heavy metal testing

Heavy metal testing is a controversial topic because each of the currently available methods of testing—hair, urine, and blood—has some drawbacks.
  • Hair testing. Hair testing has become a popular method for assessing heavy metal status. However, using hair testing alone, we cannot know for certain whether a high level of a metal in the hair reflects a significant body burden of that metal or indicates that the patient is efficiently eliminating the metal through the hair and thus has a low level of it in the body.
  • Urine testing. Urine heavy metal provocation tests, which use a chelating agent such as DMSA to provoke a release of heavy metals into the circulation, present problems similar to those with hair testing; it is possible that a metal may be high in the urine because the body is efficient at excreting it, or it may reflect a high body burden of the metal. Another problem is that reference ranges for provoked urine results have not been developed or validated.
  • Blood testing. Blood testing is problematic for assessing heavy metal status because heavy metals typically circulate in the blood for only a short time before becoming sequestered in tissues.
While each of these testing methods is faulty when used alone, combining a couple of techniques may be a more accurate way to assess heavy metal toxicity. For example, you could do a provoked and an unprovoked urine test, or a hair test and a provoked urine test. Combining two tests may paint a more accurate picture of the body’s total heavy metal burden.

How to avoid heavy metals

Reducing exposure to heavy metals may lower the risk of childhood developmental disorders. Pregnant women should be conscientious about heavy metal exposure because heavy metals cross the placenta and can affect the brain of the developing fetus. Parents with young children also need to be careful since the brain is especially sensitive to toxic insults during childhood. There are a handful of steps you can take to reduce exposure to heavy metals:
  • Don’t use aluminum pans for cooking. Choose stainless steel or enameled cast iron instead.
  • Choose seafood low in mercury. The Monterey Bay Aquarium’s Seafood Watch program is a helpful tool for learning which types of seafood are highest and lowest in mercury. Wild-caught Alaskan salmon, wild-caught Pacific sardines, and pole-caught albacore tuna are among the lower-mercury choices; Atlantic cod, halibut, shark, and swordfish tend to be much higher in mercury.
  • Choose thimerosal-free vaccines.
  • Filter your drinking and bathing water. Invest in a high-quality drinking water filtration system that removes heavy metals.
  • Choose organic chicken. Conventionally raised chicken is high in arsenic.
  • Limit intake of brown rice and white rice from India and areas outside of California. Rice from these regions tends to be high in arsenic. White rice from California is lower in arsenic and thus a safer option. See my article “Arsenic in Rice: How Concerned Should You Be?” for more information.
  • Prevent heavy metal pollution from entering your home. If you have children and work in manufacturing, construction, or another profession that involves heavy metal exposure, bathe and change clothes immediately after work to avoid contaminating your home with heavy metals in dust, dirt, etc.

Strategies for the treatment of heavy metal toxicity in children

Research indicates that detoxification and excretory pathways responsible for detoxifying heavy metals may be impaired in children with behavioral disorders. (24) However, by enhancing detoxification pathways, replenishing essential minerals and vitamins, and supplementing with probiotics, it may be possible to alleviate heavy metal toxicity and reduce symptoms in children with behavioral disorders. Support the glutathione pathway The glutathione pathway is a crucial system in the body for detoxifying mercury and other heavy metals. Glutathione, often referred to as the “master antioxidant,” binds to heavy metals and facilitates their removal from the body. Research has found that ASD patients have lower glutathione levels than controls, a problem that may promote the retention of heavy metals in the body. (25) Oral and transdermal glutathione supplementation raises plasma glutathione levels in the blood of autistic children, an effect that may facilitate heavy metal detoxification. (26) Replenish essential minerals and vitamins When the body is deficient in essential minerals, heavy metals preferentially bind to sites normally occupied by those minerals. Replenishing the body with essential minerals can, therefore, help prevent heavy metal accumulation and increase metal excretion.
  • Selenium. Selenium, an essential mineral that serves as a cofactor for the enzyme glutathione peroxidase, may benefit children with autism. (27)
  • Zinc. Another essential mineral, zinc, alleviates heavy metal toxicity by competing with heavy metals for binding sites on cells and enzymes. Research indicates that zinc replenishment is beneficial for kids with autism and ADHD. (28) To replenish zinc levels, I suggest feeding your children zinc-rich foods, such as oysters, rather than zinc supplements, which may not be safe for children over the long term.
  • Iron. Iron competes with heavy metals for intestinal absorption, and iron sufficiency downregulates transporters that bring heavy metals into intestinal cells and the systemic circulation. Restoration of iron levels has been found to relieve ADHD symptoms in children. (29) I recommend feeding your kids organ meats and shellfish to ensure optimal iron levels.
  • Vitamin B. Replenishment of vitamin B6 may also alleviate heavy metal toxicity. B6 supplementation reduces the accumulation of lead in body tissues. When combined with magnesium, it has been found to improve symptoms of ADHD. (30, 31) The top dietary sources of vitamin B6 are liver and other organ meats, egg yolks, nuts, bananas, and avocados. (32)
The power of probiotics Several studies indicate that probiotics alleviate heavy metal toxicity. Research indicates that Lactobacillus rhamnosus and L. plantarum, commonly found in probiotic supplements and fermented foods, protect against heavy metal toxicity. (33, 34) These findings also suggest that a healthy gut microbiome may protect against heavy metal toxicity.

Chelation therapy: Use with caution

Chelation therapy involves the use of synthetic chelating agents such as CaNa2 EDTA and DMSA and may be necessary to remove certain metals like lead. However, there are significant concerns about the safety and efficacy of chelation. Chelation depletes essential minerals and has the potential to redistribute heavy metals within the body. These effects may be especially harmful to children. For this reason, chelation should only be done under the guidance of a qualified healthcare professional. Avoidance of heavy metals and the use of nutritional detoxification strategies such as those mentioned above may be a gentler and safer method for reducing a child's heavy metal burden. Now I want to hear from you. Do you have a child with a behavioral disorder? Do you think heavy metals might be impacting your child’s health and behavior? What strategies have you tried for treating heavy metal toxicity? Let me know in the comments below.

from Chris Kresser https://chriskresser.com/heavy-metals-and-behavioral-disorders-in-children/
via Holistic Clients

Cheerful Vegan Nachos

HEALTHY COMFORT FOOD FOR THE WIN! Whohoo. No matter who you’re cheering for, if you’re looking for a tasty game day appetizer, this is the recipe for you. It could even double as a cozy Valentine’s Day meal in or I’m-so-sick-of-winter family pick-me-up. Not that you really need a reason anyway because, seriously, look at these plant-powered beauties! I posted this recipe to the app over the weekend and was thrilled to see so many of you run right to your kitchens to make them!

I have to say, I’ve had a pretty bad case of the winter blahs this month. I kicked off the new year feeling uninspired and was soon run down by a cold, random injury, rough parenting phase, and string of bad sleeps. Anyone else have a tough start to the new year? I’ll be welcoming February with WIDE OPEN ARMS and all the heart-eyed emojis this Thursday, I tell ya!

Not surprisingly, that low energy and lack of inspiration crossed over into dinnertime menu planning, so in a bid not to serve the same meal for the 15th time I came up with these nachos to change up our regular rotation. And I’m so glad I did—they were a huge hit! I also love that the All-Purpose Vegan Cheese Sauce and Spicy Black Beans can be made in advance so the meal comes together fast.

Here’s a fun GIF showing how I built the nachos! Full disclosure: I went light on the cheese sauce for these photos, but just know that in real life I’m dumping that stuff on!!

Print

Cheerful Vegan Nachos

Vegan, gluten-free, refined sugar-free, soy-free

My family and I were getting a bit tired of our regular weeknight dinners so I came up with this crowd-pleasing nacho plate to freshen things up. It can also make for a cozy date-night-in meal alongside a good movie or game! The beauty of this recipe is that you can make a couple components in advance, and pick and choose which store-bought foods you’d like to include to save time (like salsa or guacamole). I encourage you to customize this nacho plate to your heart’s content! If you’re looking to cut down on prep work, you can make the All-Purpose Vegan Cheese Sauce and Spicy Black Beans in advance (they’ll keep in the fridge for a few days) so there’s less you’ll need to do the day of.

Yield
4 servings
Soak time
30-60 minutes
Prep time
40 Minutes
Cook time
35 Minutes

Ingredients:

For the cooked toppings:
For the fresh toppings:
  • 1 bag tortilla chips of choice
  • 1 medium (240 g) avocado (pitted and chopped) or guacamole***
  • 2 medium (20 g) green onions, thinly sliced
  • 3 to 4 tablespoons (45 to 60 mL) pickled jalapeños, drained****
  • 1/3 cup (80 mL) chopped jarred roasted red pepper, drained
  • 1/4 cup (20 g) finely chopped purple cabbage
  • Handful (12 g) fresh cilantro, chopped
  • Salsa, to taste*****

Directions:

  1. Begin preparing the All-Purpose Vegan Cheese Sauce by soaking 1/4 cup cashews in a small bowl of boiling water for at least 30 to 60 minutes.
  2. Prepare the All-Purpose Vegan Cheese Sauce. While you’re making the cheese sauce, preheat the oven to 400°F (200°C) and line a medium rimmed baking sheet with parchment paper. Set the cheese sauce aside once prepared.
  3. Spread the chopped sweet potato onto the parchment-lined roasting pan and toss with the oil. Sprinkle with a generous amount of salt and chili powder. Roast for 25 to 30 minutes, until the bottoms are lightly charred.
  4. While the potatoes are roasting, prepare the Spicy Black Beans found in my DIY Burrito Bowl recipe (linked in ingredient list). After cooking, leave the beans in the skillet so you can reheat them just before layering onto the nachos.
  5. Gather and prep any fresh toppings you’d like to use so they’re ready to go. Please note my measurements are simply a guide. Feel free to add as much or as little of each as you wish!
  6. On a medium rimmed baking sheet or platter (if your sweet potatoes are finished roasting, feel free to set them aside and re-use the same sheet here), spread a layer of chips to cover the base entirely.
  7. For warm nachos, reheat the Spicy Black Beans in the skillet and the All-Purpose Vegan Cheese Sauce in your microwave or a small pot on the stovetop.
  8. Now it’s time to dress up those nacho chips! Layer the beans first before adding cheese sauce, roasted sweet potatoes, avocado (or guacamole, if using), green onion, pickled jalapeños, roasted red pepper, cabbage, cilantro, and salsa. Season with salt and serve immediately.

Tips:

* You may have leftover cheese sauce, but because blending a half-batch can be difficult, I suggest preparing the whole recipe as directed. I love having leftovers on-hand to mix into pasta, top off a bowl of chili, layer on a wrap, etc.

** You could also switch things up by using my Lentil-Walnut Taco Meat in place of the Spicy Black Beans! I’d recommend preparing the taco meat with canned lentils so it comes together quickly.

*** Looking for a guacamole recipe? Try The Freshest Guacamole in Oh She Glows Every Day, p. 65.

**** My go-to brand of pickled jalapeños is Sunrise Farms Organic Pickled Jalapeños. If you don’t have any on hand, feel free to drizzle Sriracha or hot sauce for a little extra heat.

***** For a delicious homemade salsa, try my Fresh Cherry Tomato Salsa in Oh She Glows Every Day, p. 63. Store-bought works too, though!

 

If you prefer a more classic take on cheesy nachos, you can also add a layer of shredded vegan cheese before the avocado (or guacamole), salsa, and cilantro. Pop your nachos in the oven for a few minutes, top with remaining fresh ingredients, and serve.

If you’re looking for more Valentine’s Day recipe inspiration, here is a round-up of some faves!

Next Level Vegan Enchiladas

Hunky Heartbeet Cabbage Soup

Ultimate Flourless Brownies for Two

Pink Power Detox Smoothie

No-Bake Chocolate Fudge Cookies

Avocado Strawberry Caprese

Roasted Beet Salad with Hazelnuts, Thyme, and Balsamic Reduction (The Oh She Glows Cookbook, p. 113)

Seductive Raw Chocolate Walnut Fudge

Psst…the first 6 recipes are also found in The Oh She Glows Recipe App (iOS/Android)!



from Oh She Glows http://ohsheglows.com/2018/01/30/cheerful-vegan-nachos/
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Copycat Healthy Egg McMuffins Made with Egg Muffins! {VIDEO}

Meal-prep your way into the week with these Copycat Egg McMuffins Made with Egg Muffins! All of the delicious flavors of a breakfast sandwich, without any bread! Homemade sausage patties, easy and fun egg muffins, and your favorite veggies will make up a delicious breakfast sandwich that you can eat all week long!  Happy Tuesday, everyone!...

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The post Copycat Healthy Egg McMuffins Made with Egg Muffins! {VIDEO} appeared first on Fit Foodie Finds.



from Fit Foodie Finds https://fitfoodiefinds.com/copycat-healthy-egg-mcmuffins-made-egg-muffins-video/
via Holistic Clients

ReWild Yourself with Ben Logan – Harder to Kill Radio #88

Survival expert Ben Logan is all about making more resilient, harder to kill human beings. In this episode, Ben and I explore simple ways you can reconnect with and start building the capacity to better live and play in natural environments. He details ways to incorporate cold water immersion into your routine as well as survival tips for urban environs.

Ben Logan walking with his Alaskan Malamute in New Zealand.

Click below to listen to this episode right here on the blog (no app needed)

Or, listen on your favorite app:

iTunes (Apple Podcasts) | Spotify | Stitcher | Google Play

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Click here to subscribe & review the show

Links & Resources:

Now, let’s meet this week’s guest…

About Ben:

As an elite athlete, health, performance and survival specialist, Ben’s ultimate purpose is teaching men the art of performance and survival then translating those skills and mindset strategies across into their chosen profession.

When he’s not in the backcountry mountains of Wanaka, New Zealand training with his Alaskan Malamute, Maska, you can usually find him testing new research on human optimization, survival training and exploring with his family the beautiful region of Wanaka that he calls home.

He has worked and trained with some of the world’s best athletes and special forces personnel.

Thanks for Listening…You’re Rad

If you liked this episode, share it with friends and family. We need your help in getting the word out!

Please subscribe and leave a review for Harder to Kill Radio in iTunes. When you rate and review the show, it really helps others discover the podcast, and I am so grateful for your kind words.

Ben Logan walking with his Alaskan Malamute in New Zealand.

Click here to subscribe & review the show

Please let me know what resonated for you in this episode. I’d love to hear from you in the comments below!

The post ReWild Yourself with Ben Logan – Harder to Kill Radio #88 appeared first on Stupid Easy Paleo.



from Stupid Easy Paleo https://www.stupideasypaleo.com/2018/01/30/rewild-yourself-ben-logan-harder-to-kill-radio-88/
via Holistic Clients