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Overview of Mineral Nutrients

Overview of Mineral Nutrients

mineral-nutrients-200-300No one should underestimate the importance of getting adequate minerals in our daily diet. Composed of metals and other inorganic compounds, minerals are just as important as vitamins when it comes to the proper functioning of the human body’s systems. And since the body cannot produce its own minerals, we must get them from the food we eat.

While many common minerals, such as calcium, potassium, sodium and magnesium are required in larger amounts, others are only necessary in trace amounts. However, modern farming practices have depleted the soil of some of these important trace minerals, resulting in a greater risk of mineral deficiencies in the overall population. A 1992 study found that the mineral content of soil in the U.S. was 86% lower than it had been a century before.

Minerals are needed in order for our body’s enzymes to work and to facilitate the transport of nutrients across cell membranes. Without minerals, our cells would essentially starve. Minerals are responsible for proper conduction of nerve impulses, for the contraction and relaxation of muscle tissue, and they help regulate tissue growth.

Following is a short overview of some of the most important minerals for our health:

* Calcium supports bone formation, muscles, the heart and the digestive system. A persistent feeling of “pins and needles” may indicate a calcium deficiency. Other symptoms include rashes and muscle cramps. Magnesium is necessary for the proper absorption of calcium.

* Copper helps the intestines in the absorption of iron from food. Copper deficiency sometimes leads to anemia, as low copper intake makes iron absorption far more difficult.

* Iodine is key to the production of thyroid hormones, particularly thyroxine. Seafood and seaweed are the best sources of iodine. In areas where seafood is scarce, governments often add iodine to salt or other foods. Iodine deficiency can cause goiter and mental problems.

* Iron is particularly important to red blood cells, as it allows our blood to transport oxygen. Insufficiency iron in the diet leads to anemia, whereas too much iron can cause serious liver problems.

* Magnesium is used mainly by the bones and teeth. Although it is necessary for calcium absorption, many people do not get enough of this mineral. Low levels of magnesium can cause weakness and muscle cramps, and a severe deficiency can cause cardiac arrhythmia.

* Manganese is used for enzyme production, and is also important for wound healing. Those with low levels of manganese heal very slowly.

* Molybdenum is needed in trace amounts for the development of the nervous system, waste processing by the kidneys, and cellular energy production.

* Phosphorus is a major component of teeth and bones and plays a key role in the body’s system of energy storage. It is also integral to many of the body’s chemical reactions.

* Potassium works with sodium in the regulation of the body’s energy supply. It also supports the nervous and digestive systems. Muscle cramps and high blood pressure are the most common deficiency symptoms.

* Selenium is most important for the health of the thyroid gland, the heart and cartilage. Low levels of selenium can lead to thyroid disease.

* Sodium helps to regulate the body’s energy supply and supports the nervous and digestive systems. Too little sodium can cause headaches, nausea and confusion, whereas too much sodium causes weakness, lethargy and edema.
* Zinc is important for the production of healthy sperm and is necessary for several liver functions. A lack of zinc causes sensory problems as well as hair loss and skin lesions.

Following the Science on Genetically Altered Crops

Following the Science on Genetically Altered Crops

farm-machine-200-300It’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 Organic Food Really More Nutritious?

Is Organic Food Really More Nutritious?

organic-blueberries-200-300There is no question that organic food costs more than conventionally grown food, and organic has long been out of reach for many consumers due to higher prices at the market. But if you have the money to fork out, is the extra that you are spending worth it? The bottom line is that it depends to some extent on the reason why you are buying organic in the first place. If it is because you believe it is more nutritious, then recent research suggests that you may just as well buy conventionally grown produce. But if you are concerned about pesticide intake and conventionally grown agriculture’s effect on the environment, in addition to avoiding GMOs (genetically modified organisms), then your money is well spent.

A recent meta-study performed by researchers at California’s Stanford University published in the journal Annals of Internal Medicine found that their analysis of 223 studies performed on food evaluating nutrient and contamination levels “lacks strong evidence that organic foods are significantly more nutritious than conventional foods.” However, they did conclude that “Consumption of organic foods may reduce exposure to pesticide residues and antibiotic-resistant bacteria.” Only 17 of the included studies had been performed on humans, the longest of these lasting for only two years. The long-term effect of one type of food compared with another has yet to be established.

There have been many criticisms of this study, one of the most relevant being that researchers did not define what they meant by “significant” in terms of health benefits. In terms of detectible pesticide residues, conventional produce had an average of 38%, and conventionally grown produce, 7%. However, the researchers did not take into account the type of pesticides and their individual impact on health.  It’s also important to note that the amount of pesticide contamination is not the only factor to be considered. Charles Benbrook, from the Center for Sustaining Agriculture and Natural Resources at Washington State University says, “Pesticide dietary risk is a function of many factors, including the number of residues, their levels, and pesticide toxicity.”

In fact, studies that have followed young children from the earliest days of their mothers’ pregnancies through the first few years of childhood have found that exposure to pesticide residues from the beginning of pregnancy can have a significant effect on a child’s development. The children of women who consumed organic food during pregnancy and who ate it throughout childhood had a lower risk of birth defects, eczema, autism, learning and neurobehavioral problems.

Benbrook’s commentary letter on the study, also published in the Annals of Internal Medicine, stated that “I recently completed an assessment of relative pesticide health risks from residues in six important fruits-strawberries, apples, grapes, blueberries, pears, and peaches. Using the latest data from USDA’s Pesticide Data Program (USDA, 2012) on these foods, I found that the overall pesticide risk level in the conventional brands was 17.5 times higher than in the organic brands…. The differences translate into a 94% reduction in health risk from the selection of organic brands.”
Essentially, it’s what you are not getting in your organic produce that you are paying extra for. If your budget is limited, it might pay to take some time to discover which items of produce are likely to be highest in pesticide residues and buy organic forms of that produce. The rest of your produce can be conventionally grown, and there are many local farmers who basically grow their crops in an organic manner but are not certified, which can save you some money.

Look Who Else Uses Chiropractic: Elite Gymnasts

Look Who Else Uses Chiropractic: Elite Gymnasts

gymnastics-collage-200-300Gymnastics is among the most difficult sports and among the most demanding in terms of stresses placed on the body’s musculoskeletal system. Both overuse injuries and acute injuries are common among these athletes due to the enormous strain placed on the joints, tendons and ligaments. Gymnastics is the second-leading cause of traumatic sports injuries in female athletes (just behind cheerleading), according to the National Center for Catastrophic Sports Injury Research. This may be due to the increasing level of competition and the more advanced (and riskier) acrobatics that come with it. A significant amount of force is placed on the spine in the many bends, flips and twists that gymnastics involves. Chiropractic care has helped many gymnasts recover from injuries far more quickly than with conventional care alone, returning them speedily to competition.

McKayla Maroney, the 2011 World Vault Champion, had been injured during the pre-Olympic trials in June 2012 during a pre-meet warm-up. She had landed on her back during a flip, hitting her head hard enough to receive a concussion and fracture her nasal bone. She had to get approval from the Olympic medical board to be allowed to compete in the national team trials. The day before her assessment, she was treated by chiropractic neurologist, Dr. Shad Groves, who assessed her neurological function and performed targeted neurological treatments to restore McKayla’s equilibrium. Despite the post-injury problems she had sustained, including problems with eye-tracking, muscle weakness and lack of balance, the Olympic medical board evaluation the day after her treatment by Dr. Groves found normal balance, improvements in her muscle strength, and no eye-tracking problems. She successfully completed the Olympic team trials and went on to become one of the five gymnasts to be included on the U.S. women’s Olympic gymnastics team, going on to win a silver medal on vault at the 2012 Olympic Games in London and helping her team win gold.

McKayla’s mother, Erin Maroney, said of her daughter’s chiropractic care, “My daughter, McKayla, is an elite gymnast and spends 8 hours per day in the gym 6 days per week. She was constantly in pain due to the rigorous exercise and injuries, which are common at this level of gymnastics competition. [Chiropractor] Dr. Armstrong uses low-force chiropractic, nutrition, and Class IV Laser Therapy when treating McKayla and our family. The results are simply incredible!”

Kyla Ross, another member of the 2012 U.S. Olympic women’s gymnastics team who also placed first in the all-around at the 2009 Visa Championships, is another enthusiastic chiropractic patient who is treated by Dr. Armstrong. Kyla’s mother, Kiana Ross, says, “Kyla was having constant pain in both heels and had been misdiagnosed by several doctors over the course of 2 1/2 years. None of these doctors could find the cause of Kyla’s problem. During her initial examination, Dr. Armstrong immediately found that Kyla had a spinal cord impingement in her lower back that was causing her heel pain. He was able to relieve the pain after a couple of visits with chiropractic and the K-Laser and the pain never returned.”

Gymnasts both male and female can benefit from regular chiropractic care. Your chiropractor can keep your body in alignment and treat any misalignments before they become a problem and interfere with your performance.

Is There Such a Thing as a Negative Calorie Food?

Is There Such a Thing as a Negative Calorie Food?

woman-wondering-200-300One 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!

For Thanksgiving – A Healthy Green Bean Cassarole Recipe!

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

Reduce Joint Discomfort Through Weight Loss

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

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(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.)

How to Find a Great Chiropractor!

How to Find a Great Chiropractor!

If you already have a chiropractor that you love and feel comfortable with – you do not need to read any further. However, if you don’t know much about chiropractic and you are thinking about seeing a chiropractor…read on.

There are plenty of ways to get information on chiropractors. The Internet and Social Media have all kinds of links and sites. However, the best way to get information on a chiropractor is from his/her patients (word of mouth). An amazing website is great but it can’t substitute for a person who has been treated and cared for by the doctor in person.

Admittedly, I am a huge chiropractic fan but that does not mean that I think that all chiropractors are created equal. Here are the things to look for and do if you want to find a great chiropractor:

•    Scheduling – does the doctor limit his/her appointments to five minute increments? If they do, this is a sign that they are more interested in getting people in and out than they are in giving the patient the time and attention they need. (I call that a cattle chute operation)
•    Does the doctor listen to and then attempt to answer your questions? No chiropractor can take unlimited time with you but a great chiropractor will do their best to make sure your questions are answered.
•    Does the doctor take time to explain what he/she is doing? A great chiropractor tries to make the patient feel comfortable and will take the time to explain what they are doing.
•    Is the prime concern of the office efficiency (getting people in and out) or with making sure that the patient knows that they are genuinely cared for?
•    Is the doctor caring and does he/she develop relationships with his/her patients?
•    Is the doctor concerned that you feel comfortable?
•    Ask his/her patients what kind of care the doctor gives.
•    Does the doctor x-ray every patient? If so, they are probably more interested in paying for their x-ray equipment than in x-raying a patient only when there is a demonstrated need.
•    How does the doctor treat his/her staff? Does the doctor’s staff recommend him/her when they are away from the office?

Try not to pay too much attention to the décor of the office. Many doctors have very nice, well decorated offices – and offices of that sort are certainly easy on the eyes but they don’t tell the whole story of the care that the doctor is willing to give you. I would want a doctor’s office to be nice, clean and well organized but I would rather be treated by a “great” chiropractor in a modestly decorated office than be treated by a chiropractor who runs a “cattle chute” operation in a high end office space.

I am fortunate to be married to a great chiropractor.  It always makes me smile when my husband’s patients share their experiences with me; so many of them come not just to have an adjustment but to be with friends.  I understand how important it is to them that my husband takes the time to answer their questions, explain what he is doing and that he genuinely cares. My husband has not always been a chiropractor. I think that being a chiropractor as a second career has helped him see his practice through a lens of experience that is not common to many practicing doctors. I am grateful that life has taught both my husband and me the amazing things that chiropractic can do for those it treats! Grateful too to understand that genuine care and concern is always an integral part of any great chiropractor’s practice!

Great Sweet Potato Recipe!

Great Sweet Potato Recipe!

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.

 

Cooking With Coconut Oil

Cooking With Coconut Oil

Coconut oil should be a staple in the kitchen of any health conscious cook.

The benefits of coconut oil are far and wide.  One of the best features is that coconut oil has a high melting point. This helps it to hold up to the high temperatures of cooking where other oils become rancid. During the cooking process other oils can become toxic.

Not only does coconut oil hold up to cooking, its unique molecular structure offers nutritional benefits not found in other oils. Almost half of the fat in coconut oil is called lauric acid. Lauric acid is not found in many other places in nature. Once metabolized in the body, lauric acid is converted into monolaurin which has anti-microbial, anti-viral, and anti-fungal properties. This makes coconut oil a great friend to your immune system.

Coconut oil is also a rich source of medium chain fatty acids. Unlike long chain fatty acids, MCFA are easily digested and metabolized in the liver to produce energy. This makes it an ideal food for endurance athletes or anyone concerned about their weight or blood sugar. Since it is a fat and not a carbohydrate, you avoid the spike in blood sugar that is often followed by a crash in energy as the body works to balance the blood sugars and insulin levels.

With the increase in popularity of coconut oil in recent years you can find it in almost any grocery store. I encourage you to give it a try. For those of you who don’t like coconut, the flavor of the oil is relatively mild and is usually overpowered by the flavors of the other ingredients you are cooking with.

Bon appetite.