3 Sweet Potato Recipes You’ll Adore Even Though There Are No Marshmallows

3 Sweet Potato Recipes You’ll Adore Even Though There Are No Marshmallows

There are so many ways to whip up a delicious batch of sweet potatoes. Here are three of our favorites.

Growing up in the Southwest, my only experience with sweet potatoes was at Thanksgiving, when they appeared on the table in a casserole dish, mashed and smothered in melted marshmallows and brown sugar. We considered this to be a healthy vegetable side. We weren’t totally wrong, because the sweet potatoes that lurked underneath the swamp of sugar were, in fact, chock full of vitamins and nutrients.

The sweet potato, an extremely versatile tuber, has been around for many centuries. Scientists believe that the sweet potato was domesticated thousands of years ago in Central America, making it one of the oldest vegetables known to mankind. Christopher Columbus brought the sweet potato back from his very first voyage to America in 1492 and introduced it to Europe in the 15th century. It made its way to China in the late 16th century, and spread throughout Asia, Africa, and Latin America during the 17th and 18th centuries.

The sweet potato is still wildly popular today. Found in dishes served from dawn until dusk, a sweet potato fan could start his or her day with sweet potato pancakes and end it with a piece of sweet potato pie served a la mode with a scoop of sweet potato ice cream. Because of its sugary flavor, the sweet potato tastes decadent, but is in fact fat free, fiber-rich, low-calorie (105 calories), and loaded with vitamins! According to Health.com, one baked, medium-sized sweet potato contains 438% of your daily value of vitamin A—a white potato contains 1%)—as well as 37% of your vitamin C, and some calcium, potassium, and iron too.

This nutritional content makes this peach-colored potato a super healthy choice, and its versatility has led to a veritable sweet potato recipe explosion. Stefania Manetti, RD, showed us three fun ways to mash, hash, and roast sweet potatoes in the mothwatering and health-boosting recipes below.

3 Sweet Potato Recipes You’ll Adore Even Though There Are No Marshmallows

Spicy Cinnamon Roasted Sweet Potatoes

Ingredients

2 large sweet potatoes
1 teaspoon cayenne pepper
2 teaspoons cinnamon
2 teaspoons olive oil

Directions

  1. Preheat to 425°F. Cut the sweet potatoes into “fries,” or cube them and mix them in a bowl with the olive oil, cayenne pepper, and cinnamon.
  2. Place flat on a baking sheet and bake in the oven for 20–25 minutes.

Sweet Potato Mash

Ingredients

2–3 large sweet potatoes (about 1 pound), peeled and cubed
1 quart water
1/2 cup plain, low-fat Greek yogurt
1/4 teaspoon cardamom, ground (can be replaced with 1/4 teaspoon cinnamon)
1/2 cup of warm low-fat milk
Black pepper to taste

Directions

  1. While preparing the potatoes, bring the water to boil.
  2. Add the sweet potatoes and cook until tender, about 15 minutes.
  3. Drain and transfer to a large mixing bowl.
  4. Mash with a potato masher. Fold in the yogurt and season with cardamom (or cinnamon).
  5. Add the warm milk a little at a time. The amount of milk can be adjusted based on the creaminess desired. Season with a little black pepper and serve.

Sweet Potato Hash Scramble

Ingredients

1 large sweet potato, chopped into small squares
8 large eggs
1 cup black beans
1/2 onion, chopped
1 sweet bell pepper, sliced
Pepper to taste

Directions

  1. In a medium lightly oiled saucepan, cook the sweet potatoes and onions on medium to high heat for 6–7 minutes, add in the bell peppers and cook for 2–3 minutes.
  2. Add in the eggs and black beans and cook until eggs are cooked through. Season with salt and pepper.

With recipe possibilities that include sweet potato chowder, quesadillas, and ravioli, the options for this tubular treat seem infinite. My personal favorite is sweet potato toast, which is stealing the spotlight from its popular cousin, avocado toast, on breakfast menus everywhere. I also love ordering sweet potato fries as a healthier alternative to traditional french fries. I am always excited when a baked sweet potato topped with cottage cheese appears on the latest fad diet I am trying to follow.

It turns out that sweet potato crops are super hardy, surviving in a variety of ground conditions.They also require less water than most crops, making the process of growing and consuming them climate-friendly. Grown in more developing countries than any other vegetable, the sweet potato continues to appear on the plates of new communities each year. After seven centuries, this beloved tuber continues to thrive, and it may prove the vegetable of the future—it’s been selected as one of the crops for NASA’s Advanced Life Support Program. In addition to being a part of the astronaut’s space diet, sweet potatoes are on the short list of vegetables that NASA is planning to grow in space.

Whether served on a holiday table or inside a space shuttle, sweet potatoes seem to be the vegetable that everyone adores. Let us know if you have a favorite way to serve up the sweet potatoes on your plate.

Source: Withings Blog






Moringa Benefits: Superfood or Super Hype?

What is moringa, and is it a superfood? Explore the potential health benefits, find out what moringa is used for, and discover whether there are any side effects.

What is moringa?

So maybe you know about chia seeds, flax, and quinoa, but there’s a new plant that’s been making waves in health food and nutritional circles over the last couple of years and it’s called moringa. One of the most recent plants to receive the “superfood” label, moringa. is also known as the miracle tree, the drumstick tree, or the ben oil tree—and it has been used for its health and medicinal benefits for thousands of years. It’s native to India, but also grows in Africa, Asia and South America, and is characterized by its twisted drumstick-esque pods. In fact, the plant’s name is derived from this feature: the word “murungai” means “twisted pod” in Tamil, a language predominantly spoken by the Tamil people of India and Sri Lanka.

Every part of the plant can be consumed or used as an ingredient. You can eat the seeds the same way you’d eat peas, or you can enjoy the small round leaves either fresh or powdered. Most people choose to powder them before adding them to smoothies. Tasting a little like matcha, many companies now include moringa in juices, kombucha, nutrition bars, and other health-food snacks. Because the plant is so cheap to grow and the leaves retain many of their vitamins and minerals after drying, moringa is seen as an important weapon in the fight against malnutrition across the world. That said, like all good things, there are some warnings as well, so be sure to read all the way down to see the possible side effects associated with this plant before throwing a moringa party.

What is moringa used for?

Practitioners of Ayurveda, the ancient Indian system of medicine, claim that the plant is able to prevent as many as 300 diseases. Although it’s important to remember that this sort of figure has not been verified by any clinical studies, moringa has been ascribed a wide variety of uses, including:

  • Protecting the liver
  • Treating upset stomach
  • Increasing sex drive
  • Protecting and nourishing hair and skin
  • Treating edema
  • Improving eyesight
  • Treating sickle-cell disease and anemia
  • Fighting bacterial diseases
  • Helping wounds to close and heal
  • Treating asthma
  • Treating diabetes

Top 5 moringa benefits

The plant has plenty of health benefits to write home about. Here are 5 of the top moringa benefits:

  1. Moringa leaves contain high levels of Vitamin A, calcium, iron, Vitamin C, protein and potassium, making them a great dietary supplement. The pods tend to be lower in minerals and vitamins, but they’re still rich in Vitamin C.
  2. Numerous studies have indicated that moringa may be used to reduce cholesterol, which can help to prevent the risk of heart disease.
  3. The plant is also rich in a variety of antioxidants, including chlorogenic acid and quercetin, meaning that eating moringa on a regular basis can significantly increase the levels of antioxidants in your blood.
  4. Keeping blood sugar within a healthy range is extremely important. According to several studies, moringa may lower blood sugar levels. In one study, for instance, six patients with diabetes found that adding just 50 grams of moringa leaves to a meal reduced the rise of blood sugar by as much as 21%.
  5. Moringa has also been known to reduce inflammation. However, it’s important to note that all of the scientific studies linking moringa to anti-inflammatory properties have been conducted on test tube studies or animals, so it’s yet to be determined whether this property carries over into human consumption.

Are there any side effects to eating moringa?

It’s not all good news for the humble moringa plant, however. Moringa has been linked to a variety of side effects, including:

  • The root and stems of the plant may lead to miscarriage. Some sources also claim that moringa leaves have this effect.
  • There is some research indicating that moringa seeds may have a cytotoxic or immunosuppressive effect.
  • Moringa leaves can cause digestive disturbances or have a laxative effect.

What’s the verdict?

Although moringa certainly seems to have some health properties, many of the more radical claims for the plant do not have any concrete proof behind them, while its potentially negative effects on fertility and pregnancy may cause some people to worry. It’s also important to remember that so-called “superfoods” are never shortcuts to good health, and should always be used to supplement a balanced, healthy diet.

Source: Withings Blog






Paleo and Yogurt Alternatives

Many on the paleo diet are totally cutting out dairy, but still want a yogurt fix. Luckily, there are now innovative yogurt alternatives, many of which are also appropriate for vegans and those with lactose intolerance. Read on to get the skinny on the best paleo-friendly yogurts out there today.

What are the health benefits of traditional yogurts?

Traditional dairy yogurts are reported to have numerous health benefits:

  • High in protein
  • Help with weight management
  • May be good for bone health
  • Can strengthen your immune system
  • Rich in nutrients
  • Could help to protect your heart
  • Aids digestion (through probiotics)

Although the paleo community is divided on the pros and cons of dairy consumption, if you’re on a paleo diet, you may wish to look for a paleo yogurt substitute that can offer access to some of the same benefits. We’ve provided some options below.

Coconut yogurt

A popular alternative to yogurt made with coconut milk, coconut yogurt contains the same active cultures you find in the dairy variety. Coconut yogurt is rich and creamy, which means that it’s a great choice for people who are looking for a type of yogurt that you can include in recipes. It also boasts many of the same vitamins and nutrients that are found in dairy-based yogurts. As you’d expect, coconut yogurt has a distinctive coconut flavor that might repel anyone who isn’t a fan of the fruit. It also has slightly less protein than dairy-based or soy yogurts.

Soy yogurt

A yogurt alternative that’s commonly enjoyed by vegans, soy yogurt is made from soy milk and resembles dairy yogurts both in flavor and consistency. You can buy this type of yogurt in many stores, but lots of people choose to make it at home—all you really need to do is substitute regular dairy milk for soy milk. Soy is a relatively common allergen, so it’s important to take this into consideration before you incorporate soy yogurt into your diet.

Arrowroot yogurt

Arrowroot powder is a grain-free, gluten-free, paleo-friendly ingredient that has multiple health benefits, including high levels of iron, Vitamin B and potassium and the ability to stimulate your immune system. Made from a combination of ground arrowroot, probiotics, and a thick fruit puree, arrowroot yogurt is ideal for anybody looking for a paleo yogurt. It’s important to note, however, that this type of yogurt offers a very different gastronomic experience than dairy varieties. It may have a grittier texture and taste more of grain or fruit than dairy.

Almond yogurt

Like coconut yogurt, almond yogurt has less protein than dairy or soy yogurts. It’s suitable for people following paleo, gluten-free, or vegan diets, and tends to have a smooth, creamy texture, as well as a sweet flavor. Although it doesn’t have the same probiotics and active cultures as yogurt, it’s a healthy alternative that offers some of the benefits of almonds, from added nutrients, antioxidants, and vitamins to lower blood pressure and cholesterol levels.

Rice yogurt

Made from rice milk, rice yogurt has the same actives cultures as dairy yogurt, offering a mild flavor that should be suitable for all palates. Because it’s much thinner than dairy or soy yogurt, it’s probably not a good choice as a dairy or soy yogurt replacement in recipes, but if you’re looking for a simple alternative that can be eaten on its own, it’s a great paleo yogurt option.

Kefir

Kefir—a fermented, cultured milk drink—is made from kefir grains and cow’s milk, although it can be made with coconut milk or sheep/goat milk if you prefer. Because it has a dairy element, kefir isn’t strictly a paleo yogurt, but many paleo experts support incorporating kefir into your diet because of the wide range of probiotic organisms, vitamins, and minerals that it provides. Offering positive effects for both bone and gut health, kefir is an excellent “not-quite-paleo” yogurt alternative.

Chia pudding

While it doesn’t really taste like traditional dairy yogurt, chia pudding still contains many of the same probiotics and omega-3s that make it a healthy alternative option—because chia seeds. Plus, it’s easy to make at home. All you need to do is soak the seeds in water, juice, or non-dairy milk (almond, coconut, etc.), add spices, fruits, nut butters or other flavorings, refrigerate it overnight, and serve. Suitable for people following gluten-free or vegan diets, as well as paleo-friendly ones, chia pudding is a perfect option for breakfast or a snack between meals. See our blockbuster article on the benefits of chia seeds for more on this and how to use them.

So, are you tempted to take a break from traditional yogurt yet? If so, take a walk on the prehistoric side and try some of these paleo-friendly yogurts for yourself!

Source: Withings Blog






How to Stay On a Diet When Traveling

Struggling with how to stick to your special diet while you’re on the road? If you’re paleo, vegan, gluten-free or allergic—check out our tips before you hit the road.

As I write this, I’m on a train from Boston to New York. It’s dinnertime, and I’m pretty sure the dining car will have a thrilling assortment of turkey and ham sandwiches, chips and cookies, and maybe nachos or mozzarella sticks.

Not exactly healthy…but the main problem? I’m a vegetarian. I’ve been a vegetarian for going on 20 years now, and I’m not inclined to change that because of a four-hour train ride. When I’m traveling, sticking to my diet can be tricky. Depending on where I am, restaurants may have few (if any) vegetarian offerings, and much as I love street food, it can be questionable unless it’s specifically labeled “vegetarian.” If you’re paleo, keto, vegan, gluten-free, or on any kind of restricted diet, finding “safe” foods to eat on the road can be tough, and “accidents” can be serious trouble if you have allergies or other sensitivities. So what can you do?

Plan ahead…

If you’re on a special diet, look into culinary options at your destination, including at the airport—airport websites can be super-helpful!—and, if pickings are slim, consider packing your own meals and snacks if you can. Our friend, certified lifestyle mentor and life coach Dai Manuel, who often follows a keto diet and recently moved to Bali with his family, says he packs snacks and meals ahead of time if he knows food won’t be available. He also suggests staying hydrated and eating mindfully. “Don’t be drawn in by the ‘super-size me’ offers or ‘2 for 1′ gas station deals,” he says. “Pay attention to the foods you buy and how much you are eating, and ultimately just be smart about your overall food choices. You know what’s good for you.”

Another option when you’re in the planning stage: Look into restaurants that specialize in your diet and make reservations in advance. In Paris last fall, I mostly ate on a budget—except for one glorious lunch at the vegan restaurant Gentle Gourmet, where I pulled out all the stops (and my credit card). And let it be known that New York City has a zillion gluten-free pizza options.

…Especially when visiting relatives

Let’s face it, dinners with family and friends can be tough if you’re on a diet. You don’t want to be rude, but you want to stick to the plan. What can you do?

As always, planning ahead can help. Consider bringing your own food, and asking friends who are on your same diet what they do. Good hosts will often ask in advance if you have any dietary restrictions, and if they do, there’s your cue! If that does happen, you might offer to bring something, and even sneak in an idea or two that the host already knows or is easy to prepare: “Thanks for asking! I’ve been following a vegan diet since January. I love your pear salad!”

Of course, if none of that happens, you might try taking a tiny bit of the questionable food and pushing it around your plate. But avoid evangelizing your new diet—no one wants a lecture at dinner. If anyone asks, dumb it down: “I’m on a diet and trying to stick to vegetables, thanks.”

Just trust me on this. You don’t get into the “Paleo? What’s that?” conversation, because it will become the only topic of conversation while you are there…and then after you leave.

Ask around

One of my fondest travel memories is visiting my friend Liz in Buffalo, NY for the first time. She took us to this magical place: a totally (whoa) vegan (wait for it) diner (whaaaaat?!) That’s right, all vegan. We’re talking more than one type of veggie burger, and tasty shakes, and the best chili cheese fries I’ve ever had.  So many options, and all so good.

Which brings me to my next tip. While doing a simple Google, TripAdvisor or Yelp search can yield a ton of recommendations, don’t forget to ask people you know. A really great source for vegan restaurant recommendations? Other vegans. Paleo? Other paleos. You get the idea. Ask your diet-cquaintances before you go and you will most likely be rewarded.

And don’t forget to ask around when you get to your destination, too. I find that asking shopkeepers (especially if you’ve just spent money in said shop) helps.

Incidentally, for those of the veg persuasion, if you’re ever in the Boston area, Veggie Galaxy is fantastic. And when in the Windy City, you must do The Chicago Diner. Meat-free since ’83, y’all.

Private to my friend Liz: I’m coming at you for recs the next time we go to Montreal.

 

Go for the gadgets

Whenever I travel, my first stop is usually the local grocery store—where I can check ingredient lists to be absolutely sure—and/or farmers’ markets, for local produce and treats. It’s a great way to stay on budget, too. I also keep a few packable little gadgets and tools on hand to make things easier. Here’s what I bring.

  • My trusty spork. I love love looove my Light My Fire BPA-free spork, and by “spork” I mean a combination fork, spoon, and knife frequently used in prisons, even though my friends and family think it’s hilarious. They make eating at farmers’ markets, food trucks, and festivals so much easier. You can often find them in shops like Eddie Bauer and REI—I find that the camping section of any outdoorsy store is a good place to find travel gadgets.
  • A reusable waterproof sandwich bag. There are tons of options out there—here’s a good roundup. They’re good not only for sandwiches, but storing leftovers and carrying berries, veggies or cheese. You can rinse them out in the hotel sink, and even use them to wrap up breakable or leak-prone things for the trip home.
  • Beeswax wraps. Use in addition to or instead of the sandwich bag (not if you’re vegan, obv.) They’re also waterproof, also rinsable, also good for wrapping stuff up for the trip home.
  • A collapsible water bottle. Because you are NOT paying $6 for bottled water at the airport. I use Vapur because they roll right up and come with a carabiner you can attach to your bag.
  • A stainless steel straw. This is not strictly a diet thing, but: If you’ve ever been to New York, you know that every single convenience store and food cart gives you a plastic straw with your drink, even if you don’t ask for one. All those straws can wind up in the ocean and affect marine life—and, in fact, the city is considering banning them altogether. If that bugs you, consider buying the stainless steel variety. I bring one, as well as my trusty spork, everywhere I go.

These take up little space in your bag—throw the spork, straw, and wrap or bag into a clear sandwich bag, stick it in a front compartment, and you’re good to go.

Make smart airport food choices

As I mentioned, airport websites aren’t bad places to start scouting out food options in advance. In fact, we’re planning a trip to Japan next year, and I’m already planning for extra time at the airport because I hear the food is legendary. I can’t wait. And if you plan to eat on the flight, don’t forget to call your airline a couple of days in advance to request your special meal.

Finally, I thought I’d give a shoutout to my favorite airport chain for healthy snacks: CIBO Gourmet Market. They have outposts in several different U.S. airports—including Chicago O’Hare, LaGuardia, and JFK—and it’s special-diet snack heaven, with sweet and savory options for vegans, those on gluten-free diets, and more. Recently, at the one in O’Hare, I went for black rice crackers, honey-and-blood-orange candies, and pear fruit snacks. I totally blew my airport food budget, but I regret nothing.

I hope these tips make your eatin’ life easier when you’re on the road. Happy traveling!

Source: Withings Blog






Ray Cronise on the Science Behind Why Plant-Based Diets Rule

Ray Cronise on the Science Behind Why Plant-Based Diets Rule

Are plant-based diets really better for you? We talked to scientist, author, and diet coach Ray Cronise to find out.

I asked one of our writers for a Ray Cronise interview way back in 2015 because his unorthodox plan, his ability to rethink nutritional norms using evidence-based exploration, and his many passionate supporters (called Cro-Nuts) intrigued me. Cronise is a former NASA scientist and superstar in the weight-loss world, and he’s the brains behind the success of many celebrity transformations—as well as the weight-loss successes of regular Joes. In February, “Clerks” director Kevin Smith revealed he had suffered a massive heart attack, and initially credited Cronise and our friend Penn Jillette with his rapid weight loss and improved blood-pressure levels.*

Cronise—whose latest project, JustSides.com, offers tasty plant-based side dish recipes—also provides personal weight-loss coaching, and he’s made headlines with his “potato diet.” And while headlines are good for business, “the potato diet” isn’t a thing, really. Yes, Cronise is known to recommend a “mono diet” at the start of his weight loss plan as a tastebud reset, but it doesn’t last long, and it doesn’t begin to explain the core of his beliefs—a lifestyle change to a plant-based diet for optimal health.

Ray Cronise Julieanna Hever

Cronise’s new book, Plant-Based Nutrition, penned with Julieanna Hever (both pictured above), who’s a registered dietitian and has a master’s degree in nutrition, makes this clear. It’s an update on the first Idiot’s Guide, and it goes way beyond potatoes. The book contains a lot of good science and includes a side of recipes from celebrity chefs, as well as anecdotes from notable people who say they’ve benefited from the lifestyle, including Jillette, who wrote the intro—which is funny and sticks the landing, natch.

Although I’m not 100% plant-based yet, I loved the book and found it inspirational, and this bit buried on page 183 in the chapter titled “Winning at Weight Loss” really struck me:

“We’ve been deluded to think that all this swallowing and wiggling is the secret to success. People want to blame the battle on food deserts, knee injuries, GMOs, broken metabolisms, and hormones. The reality is that a century ago, food was economically scarce and many handed-down, traditional recipes are built from the bottom of the Food Triangle. That’s a plus when food is scarce. But, today, it is maladaptive.

Interview with Ray Cronise, 2e

For our second interview, I asked Cronise a few follow-up questions ranging from his motivation to his advice for people who struggle with this change. I also asked if we could share a recipe at the end, and he said yes. So come for the science—but stay for the smoothie.

Q: With so much nutrition advice already out there, what inspired you to write this book?

Julieanna wrote the first edition in 2011, and it was a big hit for the Idiot’s Guide series. The two of us began working together in late 2016 and had our first peer-reviewed journal article published in the Journal of Geriatric Cardiology in early 2017: “Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease.” We came to this from completely different perspectives—one focused on clinical side of plant-based nutrition and the other on healthspan/longevity.  As we wrote the paper, it became clear that the messages not only resonated, but were unbelievably synergistic.
So many people approach nutrition from the vantage point of being deficient—this idea, after all, was present at the birth of nutrition more than a century ago, when food was economically limited. Today, however, the number of chronically overnourished outnumber the undernourished. It’s malnourishment—too much nutrition—that is often overlooked in the clinical setting. Healthspan research all seems to be pointing to the idea that less is more. A whole-food, plant-based diet seems to mimic these healthspan-promoting effects seen in longevity research.

In short, why do you believe following a plant-based diet is best for long-term health?

According to associates like Nephrology & Hypertension Medical Associates, a plant-based diet is the only diet shown to reverse advanced cardiovascular disease and type 2 diabetes and has been associated with a decreased risk of hypertension, high blood cholesterol, obesity, certain cancers, and most chronic diseases. Further, swapping out animal products and processed foods for whole plant foods supports immune function by improving the microbiome and offers a high nutrient load without excessive calories. Plant-based diets are also associated with a reduction of common non-specific symptoms, such as heartburn, irritable bowel syndrome, acne, sleep apnea, eczema, and more.

What advice would you give to those who are interested in eating a more plant-based diet, but are struggling to make the transition?

 It’s easy to invent worry out of perceived loss, but recognize that most of the plate is already plants. Many traditional side dishes were the main course when food was less abundant and only the affluent were chronically overnourished. As of 2011, the overnourished outnumber the undernourished for the first time in history. Obesity is now a symptom of poverty, and most of that is due to the availability of hyperpalatable foods. While everyone is worried about “getting enough,” nutritionally speaking, people cut their lives short by eating too much. Some of that behavior is likely due to the drumbeat of frequent meals and adequate protein, when, in fact, nutritional deficiency diseases that were common a century ago, like scurvy, rickets, and pellagra, aren’t very common in modern times. We use deficiency prevention as a basis for nutritional education, and yet most people are dying early of nutritionally induced diseases of excess. Our advice is to simply find whole food, plant-based recipes you love and to build your repertoire of healthy meals.

What are some of the most important nutritional considerations to keep in mind for those who want to eat a more plant-based diet?

 The most important myth we shatter is the idea that adding animal products to the plate somehow makes a plate nutritionally complete. Nothing could be further from the truth. We hear people clamoring about “protein,” and yet most don’t know that the tens of thousands of proteins (plural) are synthesized from just 20 amino acids. No animal makes all 20, and the 9 amino acids that must come from our diet are made by plants. All whole plant food contains all 20 amino acids, and this is why the 10 largest mammals walking the planet—including 5 rhinoceroses, 2 elephants, the hippopotamus, the giraffe, and the gaur—don’t eat animal flesh, and yet are still plenty muscular.
A diet rich in vegetables, fruits, whole grains, legumes, mushrooms, nuts, seeds, herbs, and spices has an abundance of healthy phytonutrients and restricts nutrients that may be detrimental to health.

What type of recipes will readers find in this book?

 We have a collection of about 45 delicious, simple, and nutritious recipes from the original book, and new ones from celebrity plant-based chefs. You will find a wide variety of dishes, from light fare to mouthwatering mains, and even sensational sweets like cookies and cakes.
Many thanks to Ray for his time, and for the recipe below, which is from their book. Fast and filled with only good stuff, it might just be your new summer groove.

Easy Beans and Quinoa

This warm and hearty one-pot wonder has a very Southwestern flair.

Ingredients

1 small yellow onion, chopped
2 medium cloves garlic, minced or crushed
1/4 cup vegetable broth
1/2 cup dry quinoa
1 (15-oz.) can no-salt-added pinto or black beans, rinsed and drained
1 cup water
1/2 tsp. ground cumin
1/4 tsp. sea salt (optional)
1/4 tsp. freshly ground black pepper
1/2 cup frozen corn kernels, thawed
1/4 cup chopped fresh cilantro

Directions

  1. In a medium pot over medium heat, saute onion and garlic in vegetable broth for 5 minutes or until onions are translucent.
  2. Add quinoa, beans, water, cumin, sea salt (if using), and black pepper. Bring to a boil, lower heat to low, and simmer for 20 minutes stirring frequently, or until all liquid is absorbed.
  3. Stir in corn and cilantro until heated through. Remove from heat and serve. 

*On the April 23, 2018, episode of “The Today Show,” Kevin Smith announced he was a new Weight Watchers ambassador.

Source: Withings Blog






What Is a Keto Diet and Is It Healthy?

Keto diets are trendy, but are they healthy? We’re here to give you the lowdown.

Maybe you’ve heard people talking about their “keto diet” and wondered if it was based on a new Star Wars character. We’d understand if you did. But “keto” is short for ketogenic—and the low-carb, high-fat diet is intended to put your body into a metabolic state known as ketosis. The aim of people who seek ketosis is to get the body to use stored fat as fuel instead of glucose, which can help you lose weight in as few as 10 days.

When you’re on the keto diet, you’ll need to restrict yourself to approximately 20–30g of carbs a day. The initial shock of eliminating an entire food group from your body can have some side effects, but if you persevere, you may come out the other side feeling energized.

Dai Manuel, certified lifestyle mentor and life coach, claims he has experienced a number of benefits from following the ketogenic diet. “I have an autoimmune disease and have adhered to a paleo/keto program—high fat, moderate protein, low carb—for many years to keep many of my symptoms at bay,” he says. Among the positives, he cites less inflammation, improved post-recovery recovery post, weight release, increased muscle mass, increased energy, and less stress.

Are there any downsides?

Although keto has lots going for it, some safety issues have been raised. Here are some of the most notable downsides of a ketogenic diet:

  • It may be a trigger for disordered eating. People on a restrictive diet can easily become obsessive about food, which is why it’s so important for anyone who has had previous experience of disordered eating to stay away.
  • You may get bad breath. Okay, it’s not the worst thing in the world, but it’s definitely worth knowing about. The breath of people in ketosis can smell like acetone due to the breakdown of acetoacetic acid. Acetone is often described as apples which are a little bit past their best, just so you know what you’re getting into.
  • The long-term effects of keto aren’t yet understood. Because the keto diet is relatively new, we don’t have any long-term studies on its effect. What are the long-term effects of a drastically reduced carb intakes over 10, 20, or 30 years? We just don’t know.
  • It may be dangerous for your heart. Some studies have shown that the original ketogenic diet could initiate heart conditions, whereas the weight loss version of the diet can actually decrease the risks of heart disease. Because of this, it’s important to be extra careful if you do decide to follow the diet.

The keto diet can be especially dangerous for people with underlying kidney issues, and this extreme weight loss diet may not be ideal for the general population. For these reasons, it’s important to consult with a doctor before making the switch over.

What is keto flu?

In addition, such an extreme change in diet will likely have side effects. One of these effects, ”keto flu,” involves flu-like symptoms such as fatigue, dizziness, and muscle aches. This reaction happens because your body has lived its whole life using carbs as fuel and is now being deprived of them. The effects can last anywhere from a few days to a few weeks, depending on your body.

You may be able to treat the symptoms of keto flu by carefully monitoring exactly what you’re eating. Eating more fat and calories can help, because you’ve just eliminated an entire food group from your diet, so it’s important to increase the amount of other foods you’re eating. Processed foods and carbs often have a lot of salt, so when you stop eating them, it might result in a lack of sodium in your body. Increasing your sodium intake can also help symptoms of the keto flu. Less sodium also means you’ll be holding less water, so don’t forget to increase the amount of water you’re drinking. A pick-me-up that is cited for those suffering from keto flu is to drink some homemade bone broth, which is nutritious and provides the body with fat, calories, water and salt.

Manuel’s advice? “Stay the course,” he says. “It gets way better once you are through the first initial stage.”

How can keto help me lose weight?

When you remove the carbs in your diet, your body has no choice but to burn stored fat to create energy, entering ketosis. Sodium causes the body to retain water, so with less sodium in your diet you’ll also be losing water weight while on the keto diet.

One of the main appeals of the keto diet is that you may see quick results, which can encourage you to keep going. This motivation is definitely needed, because eliminating an entire food group requires discipline and the diet needs to be strictly followed. Otherwise, your body won’t enter ketosis. Despite having fewer calories in their diet, some people say they feel fuller and have more energy. The diet may also help to keep your blood-sugar levels stable.

One of the challenges Manuel has personally faced is staying on the diet while traveling. “Finding keto-friendly snacks or food options in small towns and restaurants can be challenging,” he says. “We’ve been really good at preparing coolers for our meals and snacks ahead of time if we know we are not going to have foods readily available.”

What can I eat on the keto diet?

Keto diet foods should be high in fat and moderately high in protein. Throw everything you think you know about fat out the window, because fat is going to become your new source of energy, meaning you need to eat a lot of it. Some healthy fats include olive oil and grass-fed butter, as well as some nuts and seeds. Low-carb, high-fat meats, eggs, and raw dairy products are also great, as are non-starch vegetables like leafy greens and cucumbers. “I recommend whole foods, healthy fats, and lots of fruits and veggies,” Manuel says.

You should avoid all the usual naughty diet foods, like processed foods, desserts, and drinks high in sugar, as well as grains, white/wheat flour and conventional dairy products. There are plenty of free online resources where you can find suitable keto diet foods.

While the keto diet could be a great option for those looking to lose weight and see quick results, it’s best to consult your doctor before trying it out. Losing weight can be positive and improve your quality of life, but it should never come at the risk of your health. Many people have had great results with the keto diet, so if your doctor thinks it’s the right option for you, it could be a great way for you to feel healthier.

Source: Withings Blog






The History of the “Dad Bod”

What’s a “dad bod,” and is it really a health issue? We decided to find out.

From teaching us to ride bikes to keeping us on the straight and narrow, dads are models of strength and support. And once upon a time men only worried about being a father figure, not maintaining their father figure. It turns out there is stuff that’s great and not-so great about the “dad bod” trend.

So, what is a “dad bod”?

A few years ago, the term “dad bod” took social media by storm—but instead of fizzling out after a few weeks of Internet fame, the term has become a staple in the way we describe and label male bodies. The viral spread of this trend is often attributed to Mackenzie Pearson, who wrote the blog post “Why Girls Love the Dad Bod.”

“The dad bod is a nice balance between a beer gut and working out,” Pearson explained. “The dad bod says, ‘I go to the gym occasionally, but I also drink heavily on the weekends and enjoy eating eight slices of pizza at a time.’ It’s not an overweight guy, but it isn’t one with washboard abs, either.” Additionally, she noted that men who aren’t overly focused on keeping up appearances help put their partners at ease and provide a sense of openness, whereas “ripped” bodies may seem intimidating.

Of course, while the term initially focused on describing frat boys who had skipped a few too many days at the gym, it was quickly re-appropriated by the very people it was named for: dads.

Taking back the “dad bod”

After word of the dad bod began spreading through social circuits, dads took notice, and for many, it was a  validation, and for others, a wake-up call.

On the upside, a dad bod is fit and strong with a little extra padding. It shows that a dad doesn’t let himself go all the way, he just stops being a gym rat after kids. Celebrities including Will Ferrell and Jay-Z have been commended for “rocking the dad bod.”

But another way of viewing it is less flattering, because pounds on one’s middle are not a good thing for health. Abdominal weight—a key feature of the dad bod—leads to increased risk of “heart attacks, strokes, high blood pressure, cancer, diabetes, osteoarthritis, fatty liver, and depression,” according to Harvard Health. And for many dads, realizing just how out-of-control their bodies had gotten was a source of shame and self-consciousness. After all, being a dad is all about setting a strong example for your children, and while that doesn’t mean you have to be sporting six-pack abs into your seventies, it does mean showing your kids how to maintain a happy and healthy lifestyle.

Matt Weik of Weik Fitness believes firmly that a dad bod is not something to aspire to, saying, “in a nutshell, dad bod is society’s way of accepting complacency when it comes to health and exercise. We call it ‘dad bod’ to justify someone’s unwillingness to take control of his life. As the years go by, we go further down the rabbit hole when it comes to accepting obesity.” With this in mind, a few dads have taken matters into their own hands to ensure that their bodies stay healthy, and that they’ll be fit enough to attend ballet recitals and football games for years to come. Best and secured online shop to buy cialis online fast shipping cheap without prescription

Using Dad Bod for good

Naturally, for some dads, there are more important health issues to focus on than just getting fit. In 2016, one West Coast dad launched a Movember fundraising campaign called #DadBod Challenge to bring awareness and support to men’s health issues. An article in the Sonoma Index-Tribune profiled Matt Villano of Healdsburg, California and his “travel selfie spoof, a series of tongue-in-cheek portraits in which Villano wears nothing but an American flag Speedo and hiking boots or Teva sandals.” While the goal of this dad-bod exposition wasn’t to promote weight loss or healthy eating, Villano focused on raising funds for equally important health issues for men, including prostate cancer, testicular cancer, mental health, and suicide prevention.

So, whether you’re looking to tone up your dad bod or you’re simply admiring dad bods from afar, be sure to take some time to appreciate the dads in your life this month—no matter what size or shape they are!

Source: Withings Blog