The Power of Proper Nutrition: For the Mediterranean Diet, the Jury is In!

October 16, 2013 oblanderchiropractic

Although the health benefits of the Mediterranean diet have been supported by anecdotal evidence and have been touted for years by health gurus and even a large number of doctors, it is only recently that the science to back up these claims has emerged. Researchers from the University of Barcelona performed a large-scale 5-year study that found that those who follow a Mediterranean diet can reduce their risk of death from the effects of cardiovascular disease, such as heart attack and stroke, by 30 percent.

The study, published in the New England Journal of Medicine, followed 7,447 people who had been selected to participate due to significant cardiovascular risk factors, including high blood pressure, diabetes, smoking, high cholesterol, a family history of heart disease and being overweight. The participants were randomly assigned to one of three groups:

A standard Mediterranean diet, supplemented with at least 4 tablespoons of olive oil per day
A standard Mediterranean diet supplemented with about an ounce per day of nuts (walnuts, almonds and hazelnuts)
A low-fat diet group.

Participants in the Mediterranean diet group consumed two servings of vegetables and three servings of fruit daily. They were to add fish and legumes to the menu at least three times a week and were asked to substitute white meat for red. If the participants drank alcohol, they were advised to drink a minimum of seven glasses of wine per week with their meals. Participants in this group were asked to reduce the amount of commercially baked goods they consumed to no more than three times a week, and to limit processed meats and dairy products.

Participants in the low-fat diet group were to avoid eating nuts and any type of vegetable oil (olive oil included), cut off visible fat from meat and limit store-bought desserts to less than once a week. They were asked to eat three or fewer servings daily of a simple carbohydrate such as bread, potatoes, pasta or rice, and consume three servings of low-fat dairy products, as well as fruits and vegetables.

No calorie limits were placed on any of the groups, nor were they encouraged to increase their level of physical activity. Those in the low-fat group had the most difficult time adhering to the dietary guidelines and most participants reverted to a standard Western diet, with a slightly lower fat intake.

Those assigned to the Mediterranean diets were found to be not only 30% less likely to have suffered a stroke, heart attack, or died during the study, they were also 40% less likely to have suffered a stroke in the study’s 4-year follow-up period than those who were assigned the low-fat diet. The aim of the study was not to reduce the participants’ cholesterol, blood pressure or weight, but to count the number of heart attacks, strokes and deaths from any cause to evaluate how effective the Mediterranean diet was in reducing these events and increasing longevity.

Not only have low-fat diets been shown to not be of much benefit, but they are known to be difficult to maintain because they leave people feeling unsatisfied. Dr. Steven E. Nissen, from the Cleveland Clinic’s department of cardiovascular medicine said “Now along comes this group and does a gigantic study in Spain that says you can eat a nicely balanced diet with fruits and vegetables and olive oil and lower heart disease by 30 percent,” he said. “And you can actually enjoy life.”

The Benefits of Phosphorus

August 6, 2013 oblanderchiropractic

Our need for phosphorus is almost as great as our need for calcium. In fact, phosphorus is the second-most abundant mineral in the human body after calcium, so it’s no wonder that it has a major part to play in achieving good health. It works with calcium to ensure strong bones and teeth, helps the kidneys to filter waste products, and plays a key role in how the body uses and stores its energy. On top of all that, phosphorus is also necessary for the production of DNA and RNA, and is needed to produce, maintain and repair our body’s cells.

Even though phosphorus is as important to maintaining healthy bones and teeth as calcium, we do not hear as much about its importance in our diet as we do about calcium. This is likely because most people get enough phosphorus from their diet. In fact, some get more than is necessary (particularly if they’re not getting enough calcium), which can cause a number of health problems. Too much phosphorus in relation to calcium can lead to an increase in your risk of cardiovascular disease. The greater your phosphorus intake, the more calcium you need.

The daily recommended intake for phosphorus is as follows:

Babies 0 to 6 months: 100 mg/day
Babies 7 to 12 months: 275 mg/day
Children 1 to 3 years: 460 mg/day
Children 4 to 8 years: 500 mg/day
Adolescents 9 to 18 years: 1,250 mg/day
Adults: 700 mg/day

Conditions such as diabetes, malnutrition and alcoholism can increase a person’s risk of phosphorus deficiency. This can also be a problem for those who have conditions that create problems with absorption, such as celiac disease and Crohn’s disease. Symptoms of phosphorus deficiency may include weak bones, stiff joints, fatigue, anxiety, loss of appetite, bone pain, irritability and irregular breathing.

Foods high in protein have the greatest amount of phosphorus. Meat and dairy products, as well as nuts, eggs and legumes are good sources of phosphorus in the diet. It can also be found in whole grains and dried fruits. You generally do not have to worry about not getting enough phosphorus in your diet, as it is so prevalent in most of the things we eat. For example, one three-ounce serving of meat contains between 150 mg and 250 mg of phosphorus. What is more important is that you get a sufficient amount of calcium so that it will balance out any excess phosphorus in you get from your diet so that it does not lead to adverse health issues.

The Benefits of Potassium

June 10, 2013 oblanderchiropractic

As the third most common mineral in the body, potassium is responsible for supporting a wide range of bodily activities. Without sufficient potassium, the heart, brain, kidneys and muscles would not function properly. However, the Western diet’s preponderance of processed foods has created a population with a growing risk of potassium deficiency.

Potassium is an electrolyte that is crucial to the body’s electrical circuitry so that proper signals are conducted to and from the brain and between cells. It works in conjunction with the minerals sodium, calcium, chloride and magnesium. Simply moving a muscle requires potassium. Potassium helps to regulate the heart, which is triggered by potassium to contract, squeezing blood through the body a hundred thousand times each day.

In addition to keeping our muscles and heart in good working condition, potassium is also responsible for healthy bone maintenance, protecting against osteoporosis, reducing high blood pressure, lowering cholesterol and helping the kidneys to filter blood. It can also reduce feelings of stress and anxiety and keeps the body’s water levels balanced.

The recommended daily intake of potassium is as follows:

Infants birth – 6 months: 400 mg/day
Infants 7 – 12 months: 700 mg/day
Children 1 -3 years: 3,000 mg/day
Children 4 – 8 years: 3,800 mg/day
Children 9 – 13 years: 4,500 mg/day
Adolescents and Adults 19 years and older: 4,700 mg/day
Breastfeeding women: 5,100 mg/day

Most Americans are potassium deficient. “Relying on convenience and restaurant foods and not eating enough fruits and vegetables is why so many people don’t get enough potassium. Fresh and lightly processed foods, including dairy and meat, have the most potassium,” according to registered dietitian, Marla Heller.

An excess of sodium in the diet (which is common among Americans) can increase the amount of potassium you need. Others at risk of potassium deficiency (hypokalemia) are those who experience diarrhea, vomiting, malabsorption syndromes (such as Crohn’s disease) and excessive sweating. Alcoholics, smokers, drug users, athletes (or anyone who uses their muscles excessively), and those who use diuretics are also prone to hypokalemia. Symptoms include irregular heartbeat, muscle cramps, irritability, chronic diarrhea, weakness and stomach problems.
Food sources abundant in potassium are meat, poultry, fish (cod, salmon, and flounder), dairy products, legumes and fruits and vegetables (particularly bananas, citrus, avocados, tomatoes, potatoes and green leafy vegetables such as Swiss chard). Cooking destroys potassium, so try to eat potassium-rich foods either raw or minimally cooked (lightly steamed or roasted).

How to Maintain and Improve Your Memory

April 22, 2013 oblanderchiropractic

No matter how old you are, you’ve probably already had what is commonly referred to as “a senior moment”. It’s not the least bit unusual to occasionally misplace your car keys or walk into a room and forget what you went there for.

While this sort of thing is not necessarily a sign of declining memory, some types of cognitive ability do seem to decline naturally as we age. Experts have examined how the brain’s functions change as we age and have found that practicing certain behaviors can help you maintain and improve your memory as you get older.

Similar to exercising your body on a regular basis to keep it in shape, exercising your mind appears to help maintain cognitive ability. A study conducted by Dr. Joe Verghese and published in the New England Journal of Medicine found that the more cognitively stimulating leisure activities that were performed by older adults, the less their risk of dementia. Those who played board games, read, played a musical instrument or danced, for instance, were 63% less likely to develop dementia than those who did not. Other studies have found that the more time people spend learning something, the lower their risk of dementia. Those who know two or more languages develop Alzheimer’s over four years later on average than those who know only one language.

Following are some activities that may help to maintain your cognitive ability:

* Join a book club
* Do crossword puzzles
* Learn a new language
* Play new board games
* Play chess or bridge
* Take an online course
* Go to lectures in your community
* Learn how to play a musical instrument
* Learn how to dance

Studies have shown that what you eat and how much you exercise also have a lot to do with your risk of Alzheimer’s or other types of dementia. One study found that walking 30 minutes a day for six months significantly improves cognitive ability. And people who do weight training in addition to aerobic exercise benefit more greatly than those who only perform one type of exercise.

Certain foods feed the brain and have been shown to help improve memory and general brain function. A diet high in omega-3 fatty acids and antioxidants can contribute greatly to maintaining a good memory. Increase your intake of fatty fish such as salmon, sardines and herring, and add an array of colorful vegetables to your plate. Bright red, orange, purple and yellow vegetables are particularly high in antioxidants. Also, studies have found that drinking alcohol in moderation improves the brain’s ability to form and maintain memory, which was not the case for those who either abstained or drank heavily.
Not only can we maintain our cognitive ability as we age, there are ways of improving it as well. The more you use your brain, the more cognitive pathways that are developed and the better your memory becomes. Following are a few tips on how to improve your memory:
* Involve all your senses when learning. The more senses that are involved when learning a new thing, the easier it is to remember. One study found that people who were shown a series of images along with a smell were better able to remember the images, even when the smell was not present.
* Repeat what you want to remember. Speaking information out loud or writing it down helps to cement it in the brain. For example, if you are meeting a new person, repeat their name as you greet them: “So Daniel, how do you know Trish?”
* Repeat things over time. Review information you need to memorize at increasingly longer intervals: first every hour, then every several hours, then every few days. The information will stay in your memory better than if you study it intensively in a short period of time.
* Create mnemonics. Using acronyms to remember information can be helpful. For instance, RICE for acute injuries: Rest, Ice, Compression, Elevation.

Following the Science on Genetically Altered Crops

March 26, 2013 oblanderchiropractic

It’s often hard to know whose science to believe and whose advice to take when it comes to Genetically Modified Organisms (GMOs) in our food. The information available on this subject is complex, the stakes are high (in terms of the health, social, environmental, political and economic issues involved) and passions run hot on all sides of the debate. So it’s not surprising that facts are often used selectively and much of the discussion is biased.

On one side of the debate, large agribusinesses such as Monsanto stress the potential human and environmental benefits of genetically altered crops, such as reduced pesticide use and being able to feed a growing worldwide population. On the other side of the debate, opponents of genetic engineering are often guilty of scaremongering and using emotionally-loaded labels like “Frankenfoods” to color the conversation. So what does the science currently tell us?

Genetically modified plants have now been with us for three decades, and have been widely planted since the mid-1990s. This kind of technology differs from conventional plant breeding in that it uses genes from other species to modify DNA rather than selecting for certain characteristics from within a breeding population. Of particular interest to farmers is the ability to engineer plants that are resistant to certain pests and herbicides, can tolerate harsher or more variable environments and have increased nutritional value (more vitamins or minerals, for example).

On the other side of the fence, concerns of consumers and environmental activists are threefold:

1. That genes from crop plants will spread to the wild and other, non-engineered or organic, crops or that there may be unanticipated environmental impacts

2. That there may be unknown long-term health effects from this relatively untested technology

3. That farmers, especially in developing countries, will become over-reliant on global seed companies rather than saving their own seed, resulting in greater dependency and poverty.

Thus far, some 13 plant species have been genetically engineered in one form or another, including wheat, soybeans, corn, tomatoes, alfalfa, canola, potatoes, rice and sugar beets. In 2010, genetically engineered crops accounted for over 320 million acres of planting–165 million in the USA alone. Over 80% of the soy and corn being eaten as food in the USA is now consumed in its genetically modified form.

Given the widespread planting and consumption of GM crops over the last decade, it might be expected that there would be a wide range of studies on the safety of these foods. However, a report in 2003 found only 10 such studies in a search of the literature. This number had grown to just 42 by 2011. Of these, 36 studies were found to demonstrate no negative effect when GM crops were fed to animal species, four had positive effects and two negative. The two negative studies were both carried out prior to 2000 and have not since been replicated. Despite the largely positive conclusions drawn from these studies, a subsequent review of 19 studies found that there was sufficient data to indicate a likelihood of liver and kidney damage. The authors also noted that some significant results were stated as being “biologically insignificant,” a conclusion that they found questionable.

It is notable that soy allergies in the UK rose by 50% following the introduction of GM soy products. One study found that levels of a known allergen, trypsin inhibitor, were increased by more than a quarter in GM compared to non-GM soy, and that these levels were seven times higher following cooking. Further studies have also demonstrated negative environmental effects related to the use of GM crops, such as an increased mortality of wetland and water insects exposed to genetically modified corn pollen, and increased use of herbicide in plantations of GM soy, cotton and corn compared with their conventional counterparts. This casts considerable doubt on one of the main proposed benefits of herbicide resistant crops.

Independent scientists reviewing the safety of GM crops have called into question both the general lack of safety testing of GM crops and absence of follow-up studies, especially ones that are not in some way funded by the biotech companies themselves. Given this and the lack of stringent testing requirements for GM crops prior to both widespread field planting and human consumption, there remains cause for concern. The notion of “substantial equivalence” that largely exempts GM food from safety testing if it is seen to be the same as its conventional counterpart, has also been flagged as unnecessarily lenient on a technology most regard as unproven.
While the general public has (for the most part) been reassured by the fact that there have been very few few short-term disasters, genes from GM crops continue to find their way into wild and conventionally grown (including organic) plants as well as the larger food chain. Until sufficiently rigorous independent studies are available to determine the short- and long-term effects of GM crops, it is hard not to conclude that we are currently in the middle of a long-running experiment in which most of the benefit is gained by the biotech companies while most of the risk is carried by consumers and the environment. The problem is that if GM crops, or even just some of them, are eventually found to be a risk not worth taking, it is hard to put the genie back in the bottle. In some respects, it is simply too late now to do the long-term safety assessment that should have been carried out well before widespread approval was granted.
For the time being, the best that consumers can do is to push for disclosure and choice so that they have more flexibility when they shop at the local grocery store.

Is There Such a Thing as a Negative Calorie Food?

February 11, 2013 oblanderchiropractic

One of the most widespread diet gimmicks circulating around the Internet is the practice of eating “negative calorie food.” What is meant by this term is the idea that certain low-calorie foods burn more calories in their preparation, consumption and digestion than the calories they contain. Although this is an attractive idea that would seemingly allow you to eat as much of these foods as possible without gaining weight, there is no scientific research confirming that it is actually true.

Celery is the most frequently used “example” of this idea in action. A stalk of celery contains only between 8 and 10 calories. Ninety-five percent of it is water, with the remainder being composed mostly of fiber. Chewing food burns only around 5 calories an hour, and digestion adds just a few more calories to that amount. The process of digestion does not take very much energy, accounting for only about 5 percent of your daily energy expenditure. To put it in perspective, consider that it takes 15 minutes of strenuous exercise to burn 100 calories. Dr. Nancy Snyderman, the Chief Medical Editor for NBC news, says in an article in Time magazine, “The calories your body burns in fueling the digestive cycle are minuscule compared with the calories in the food itself. Although chewing celery might seem like a strenuous activity, it burns about the same amount of calories as watching grass grow.”

One of the features that nearly all supposed negative calorie foods share is that they have very high water content. In addition to celery, among the other foods on this list are watermelon, lettuce, apples, grapefruit, lemons, limes, onions and pickles. All contain a lot of water and are relatively high in fiber (which is healthy in itself). However, making a diet exclusively out of these types of foods would eventually cause nutritional deficiencies.

Although no scientific studies have proven the theory, it may be possible-technically speaking-that eating some kinds of negative calorie foods could provide a very slight negative calorie deficit under a particular set of conditions. However, it would not be significant enough to affect any kind of weight change and, as a practical nutritional matter, has big drawbacks. The only way negative calorie foods can help you lose weight is if you eat them in place of higher-calorie foods that have more nutritional value.

The Director of the obesity and diabetes programs at Harlem’s North General Hospital, Cathy Nonas, notes that, “If you substitute celery for cookies and pretzels, and those are the things that were putting you over the top in terms of weight then yes, you will lose weight. But you’re not going to lose weight by chewing celery a couple times a day if you’re not exercising and changing what else you eat.”

For Thanksgiving – A Healthy Green Bean Cassarole Recipe!

November 19, 2012 oblanderchiropractic

From EatingWell: November/December 2008
This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

6 servings, about 3/4 cup each
Active Time: 30 minutes
Total Time: 45 minutes

Nutrition Profile
Diabetes appropriate, low calorie, low cholesterol, low saturated fat, heart healthy, healthy weight, high calcium, high fiber.

Ingredients

•   3 tablespoons canola oil, divided
•   1 medium sweet onion, (half diced, half thinly sliced), divided
•   8 ounces mushrooms, chopped
•   1 tablespoon onion powder
•   1 1/4 teaspoons salt, divided
•   1/2 teaspoon dried thyme
•   1/2 teaspoon freshly ground pepper
•   2/3 cup all-purpose flour, divided
•   1 cup low-fat milk
•   3 tablespoons dry sherry or chicken stock
•   1 pound frozen French-cut green beans, (about 4 cups)
•   1/3 cup reduced-fat sour cream
•   3 tablespoons buttermilk powder or dry milk powder, (see Ingredient Note)
•   1 teaspoon paprika
•   1/2 teaspoon garlic powder

Preparation

1.   Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2.   Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3.   Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4.   Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Tips & Notes

• Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
• Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.

Nutrition

Per serving: 212 calories; 10 g fat ( 2 g sat , 5 g mono ); 10 mg cholesterol; 23 g carbohydrates; 7 g protein; 3 g fiber; 533 mg sodium; 259 mg potassium.
Nutrition Bonus: Calcium (16% daily value).
Carbohydrate Servings: 1 1/2
Exchanges: 1/2 starch, 1 vegetable, 2 fat

Reduce Joint Discomfort Through Weight Loss

November 14, 2012 oblanderchiropractic

We want to share this great article with you! Every day our lives are influenced by the choices we make (or neglect to make) our attitudes and the care (or lack of) we choose to give ourselves. There is no such thing as a person who cannot change – there is only such thing as a person who refuses to change or to believe that they can change.

If you have joint and weight issues – there is help. Eating healthy is not the same as eating cardboard. Our diet counseling program can help you make the transition from junk food to food that nurtures your body and your health. An added bonus is that you will lose weight at the same time! Give us a call at 652-3553 if you have decided you are ready to improve your life and your health!

Enjoy!:

You may not realize it, but with every step you take throughout your life, the pressure on your joints will be made worse if you’re carrying extra body weight. To carry even a single pound of extra body weight places added physical stress through the joints in your feet, ankles, knees, hips, and spine. The pressure is made worse if you’re walking up or down steps – and much worse when running.

The pressure on upper joints is just as bad. The spine has to support much of the body’s weight. Compression of intervertebral discs ensues, as does increased stress to the facet joints and to the supporting tissues of the spine.

So often medical doctors will mention that a patient should lose weight, then write a prescription for an anti-inflammatory. They know that most people will struggle to shed their excess pounds, so it’s much easier to medicate the condition rather than try to convince the patient that a lifestyle change is needed.

Joint arthrosis, known to most as arthritis, is stressful enough without adding the stress of losing weight to the equation. However, it’s very important to find ways to shed the extra pounds, because with each minute you have that extra weight on you, increased joint compression is adding to your discomfort. Lose weight successfully, and you’ll overcome much of your physical load in the body’s joints. You’ll then be more open to dietary change and exercise, as the discomfort in exercise will be lessened with less body weight, and your openness to a healthier diet shall follow. By losing just a few pounds, your joints will have a greater chance of recovery. The joint arthrosis will progress considerably slower, your joints will receive a better nutrient supply through production of more synovial fluid, and the articular cartilage will last much longer.

Your joints have well-formed cartilage at youth, but through wear and tear, the articular cartilage is jeopardized. The result can be compared to metal rubbing against metal, while the grease needed to lubricate the moving apparatus is worn away. With added weight combined with reduced cartilage, the jarring effect – through the knees in particular – becomes continually worse. The articular cartilage diminishes, leading to increased inflammation and discomfort.
Arthritis doesn’t tend to resolve itself, and generally gets worse simply through increased wear and tear. Weight loss doesn’t occur without some lifestyle changes, but it’s something that certainly doesn’t require drugs. It’s one aspect of control you can exert over the crippling effects of joint arthrosis. Take control, take action, lose weight… and reduce your joint discomfort.

by Corey Mote, DC

________________________________________
(Dr. Corey Mote is a chiropractic physician, professional natural bodybuilder, exercise physiologist, columnist for various fitness magazines nationally and internationally, as well as a consultant for a United Kingdom-based vocational fitness program known as U-Phorm.)

Cranberries

November 7, 2012 oblanderchiropractic

The cranberry has long been thought of as simply a holiday food or a tart snack. The truth of the matter is that the lonely cranberry is one of nature’s best super fruits. And now the cranberry craze has moved beyond cranberry sauce and has moved into the topping world. Dried sweetened cranberries, more commonly known as “craisins”, have become a topping of choice on most salads, as well as just a simple treat.

The cranberry is considered one of the top super fruits because of its natural antioxidant characteristics and its nutritional content. Raw cranberries contain healthy levels of vitamin C, manganese and dietary fiber, as well as high levels of polyphenol antioxidants which have been shown to improve the cardiovascular system, as well as the immune system. The polyphenols within cranberries have also been studied for their anti-cancer benefits.

Probably the best known rumor tied to cranberries has to do with women consuming cranberry juice to fight against recurring urinary tract infections. Preliminary studies have shown that consuming 300 ml of cranberry juice (not cranberry cocktail) per day can help to limit the amount of bacterial infections in the urinary tract. Cranberry juice has also been studied for its abilities to decrease dental plaque and its ability to decrease kidney stone formation. There have been many studies done on the various health benefits of cranberries and other so called super fruits. Most of these studies are still in their preliminary phase or are looking for other similar studies to confirm the findings.

The benefits that come from a natural unaltered food far outweigh anything man made that can be placed in a pill, drop, or powder. The moral of the story is that nature provides the things we really need to allow the body to heal from above, down, and inside out.

So, go out and enjoy what nature has to offer!

Great Sweet Potato Recipe!

October 24, 2012 oblanderchiropractic

Sweet potatoes seem to be one of those things that you either like or you don’t. I honestly thought I was in the Don’t Like category until I had a chef serve a recipe similar to this one. I thought I was going to have to put on a good face and endure a couple of bites. Instead, I loved them and I would have gladly eaten more than I was served! This recipe comes from the following link: http://southernfood.about.com/od/sweetpotatoes/r/bl51029d.htm. I recently made this recipe and found that it tasted just like the sweet potatoes my chef friend served to me and my family. Sweet potatoes are a great source of fiber. They are low in sodium, saturated fat and cholesterol. They are also a good source of Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese.

Bon Apetite!

Easy Maple Mashed Sweet Potatoes

Ingredients:

3 to 4 medium sweet potatoes, about 2 pounds
1/4 teaspoon salt
2 tablespoons butter
2 tablespoons maple syrup (I used real maple syrup)
cinnamon, to taste
3 to 4 tablespoons half-and-half or milk

Preparation:

Cook sweet potatoes in boiling water until tender. Let cool slightly; peel. Mash with salt, butter, and maple syrup. Add cinnamon to taste then continue to mash with the milk or half-and-half to desired consistency.
Serves 4 to 6.

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