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...
Continue Reading...How to Deep Clean a Washing Machine (Naturally)
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...
The post Meal Prep Recipes with 9 Ingredients or Less! appeared first on Fit Foodie Finds.
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...
The post A Day in the Life of Fit Foodie Finds with Lorissa’s Kitchen appeared first on Fit Foodie Finds.
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...
Continue Reading...Olive Oil Benefits (& How to Choose One that Isn’t Fake!)
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.
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.
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.)
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.
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.
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.
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.
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.
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.)
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.
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.)
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.)
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.
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.
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.
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.
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
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:
|
|
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!
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 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.
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.
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.
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.
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.)
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.
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.
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!
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.
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.
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.
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.
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:
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:
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.
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.
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.
Whether it’s a regular potato or a sweet potato, it’s still better than potato chips.
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.
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.
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.
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.]
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.
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.
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.
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).
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?”.
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.]
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.
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.
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)
Heavy metals may play a role in your child's behavioral disorder. Learn how to reduce your exposure.
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!!
If you’re looking for more Valentine’s Day recipe inspiration, here is a round-up of some faves!
Ultimate Flourless Brownies for Two
No-Bake Chocolate Fudge Cookies
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)!
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!...
The post Copycat Healthy Egg McMuffins Made with Egg Muffins! {VIDEO} appeared first on Fit Foodie Finds.
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
When you subscribe to Harder to Kill Radio, you help new people discover the show. And it means the podcast will automatically show up in your app of choice every time a new episode is released on Tuesdays.
Now, let’s meet this week’s guest…
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.
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.
The post ReWild Yourself with Ben Logan – Harder to Kill Radio #88 appeared first on Stupid Easy Paleo.
