Health Highlight: Sweet Potatoes
Sweet potatoes are an excellent alternative to starchy white potatoes. Sweet potatoes are actually higher in fiber and lower in calories as well as much more flavorful. Most importantly, they contain a high source of beta carotene and vitamin C, both of these nutrients have anti-inflammatory properties which help reduce symptoms of arthritis, unlike the white potatoes which can actually aggravate arthritic symptoms.
Recent studies also show sweet potatoes can regulate blood sugar levels making them great for diabetics. When buying and shopping for sweet potatoes, you’ll want to avoid the ones in the refrigerated section as the moisture can cause them to sprout so do no place them in the refrigerator right away, simply keep them in a cool dark area.
Preparing sweet potatoes is very easy, you can chop them up into cubes, steam them, or mash them up and add toppings such as butter, chopped nuts, shredded coconut or even cinnamon. So give your taste buds a treat while incorporating a healthy alternative to standard potatoes and pick up some sweet potatoes and enjoy!
1 lb fresh apricots
1 tbsp honey, or to taste
1 1/4 cups water
2 ripe passion fruit, about 2 oz each or 2 whole star anise and 5 bruised cardamom pods
4 red currants, to decorate
2 raspberries, to decorate (optional)
2 strawberries, halved, to decorate (optional)
2 seedless grapes, halved, to decorate (optional)
1) Set the freezer to rapid freeze at least 2 hours before making the granita. Cut the apricots in half, discard the pits, and set aside.
2) Pour the honey into a pan and add the water. Scoop out the seeds and juice from the passion fruit and add these, or the spices, to the pan. Bring to a boil then reduce the heat to a simmer and cook gently for 5 minute.
3) Add the halved apricots to the pan, cover with a lid, and simmer for 10 – 12 minutes or until tender. Remove from the heat and cool.
4) Drain the apricots (discard the spices if used), reserve the juice, then transfer the apricots to a food processor and process for 1 to 2 minutes to form a purée, slowly adding a little of the juice to slacken, if necessary.
5) Pour the purée into a freezerproof container and place in the freezer for 2 to 2 1/2 hours, or until semi-frozen. Stir at least twice during the freezing time to break up the ice particles forming around the edges.
6) Once semi-frozen, serve spoonfuls in tall dessert glasses decorated with red currants, berries and grapes, if using. Return the freezer to its original setting afterward.
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Total Time Prep: 30 min.
4 tablespoons unsalted butter1 tablespoon cinnamon
1 tablespoon sugar
1/2 cup brown sugar
1 (14-oz) bag red pre-sliced apple
1. Preheat oven to 425ºF. Melt butter in saucepan over medium heat; whisk in brown sugar until smooth. Combine apples with mixture.
2. Arrange apple slices in a 9×13 inch baking dish; top with cinnamon and sugar. Bake 25-30 minutes or until are soft and dark brown.
Vit A: 8%
Vit C: 220%
Roasted Heirloom Squash with Sea Salt and Honey
Serving size: 8 (4 or 5 slices each)
Prep: 30 minutes
Roast: 30 minutes
4 to 5 pounds winter squash (use at least 2 varieties,
such as acorn, butternut, kabocha, or kuri), seeded
(but not peeled) and cut into 1-inch-thick slices or wedges
3 tablespoons olive oil
2 tablespoons honey (for first drizzle)
1/4 teaspoon sea salt
1/4 teaspoon black pepper
2 to 3 tablespoons snipped fresh herbs, such as sage,
rosemary, thyme, oregano, and / or marjoram
1/8 teaspoon sea salt
1 teaspoon honey (for second drizzle)
1. Preheat oven to 375°F. Line two large shallow backing
pans with foil; set aside. Place squash in a very large bowl;
drizzle with oil and 2 tablespoons of honey. Using fingertips,
rub oil and honey into squash pieces to coat. Sprinkle with
1/4 teaspoon sea salt and 1/4 teaspoon black pepper.
Arrange squash in single layer in prepared pans.
2. Roast squash 30 to 45 minutes or until tender, turning pieces
once or twice during roasting. Transfer squash to a serving platter.
Sprinkle with herbs and the 1/8 teaspoon sea salt. Drizzle with
1 teaspoon honey. Serve warm.
Nutrition Facts (Per serving):
Total fat: 5g
Weight Loss versus Weight Maintenance?
The Genetix Program has always based weight loss off of the sound principle of behavior modification. This means modifying a client’s behavior to suit the end goal; which is to help a client lose weight AND keep that weight off. And now medical research is beginning to reveal what the Genetix Program has known for quite some time.
Recent studies have indicated that overweight clients typically give up their newly learned health habits and regain 30 to 50% of the weight they lost within one year, even if they participate in a post-weight loss maintenance program.
“There’s something we’re missing in terms of what it takes to maintain our weight,” says Michaela Kiernan, an expert in behavioral weight management at the Stanford Prevention Research Center.
Kiernan is the lead author on a new study publishing in the Journal of Consulting and Clinical Psychology titled “Promoting Healthy Weight with ‘Stability Skills First.’”
Kiernan and her colleagues hypothesized that people would keep weight off better if they practiced doing so first. Their hypothesis was based on social cognitive theory – that having confidence in your ability to do something actually helps you do it.
More than 260 overweight and obese females were split randomly into two groups. Both groups participated in a six-month “intervention” period that included a weight loss program and a weight maintenance program.
In the “weight loss first” group, the women participated in a 20-week behavioral weight loss program, followed by an eight-week “problem-solving” maintenance program. Their maintenance program addressed obstacles the women might face in the upcoming year.
In the “maintenance first” group, the women participated in an eight-week “stability skills” maintenance program, where they were asked not to lose any weight.
They learned how to fine-tune their eating behaviors – savoring food mindfully, for instance, or leaving small amounts on their plate – “to get away from the idea that you’re either on a diet or off a diet,” Kiernan says. That group then participated in an identical 20-week weight loss program.
Both of these groups lost on average 16 pounds during the six-month program. But after 12 months, the “weight loss first” group had gained back at least 7 pounds. In comparison, the “maintenance first” group had only gained back 3 pounds.
The study focuses on two key factors for weight loss maintenance: Confidence and motivation, says Kim Gorman, weight management program director for the Anschutz Health and Wellness Center at the University of Colorado.
Asking “maintenance first” participants not to lose weight during the first eight weeks allowed them to learn important skills without fear, Gorman says.
“I say fear because so many of my folks lose a significant amount of weight and then fear a slight shift upward means the boat is sinking. I think (the study authors) contended with the emotional impacts associated with the scale … in short, they were prepared.”
Gorman was pleased to see that the “maintenance first” group didn’t lose their motivation for losing weight – evidenced by the fact that both groups dropped the same amount in six months.
Kiernan says the maintenance group may have benefited from that early energy. “Most of the time by the time they get to maintenance, they’re pooped,” she says. “This way it’s kind of a protected time to try things.”
The Genetix Program
started modifying the maintenance behavior of their clients while simultaneously allowing them to lose weight. This idea revolutionized the rate at which a client loses weight and gained confidence. The Genetix clients not only have a 95% success rate but is guaranteed to keep that weight off for life.
We’re glad the rest of the world is catching up.