Twice Baked Sweet Potato Recipe

There are many health benefits from sweet potatoes. I personally consider it a 'super food' due to its abundance of vitamins, especially vitamin A. At the end of this blog, I've included a link with nutritional facts about sweet potatoes. My favorite benefit from sweet potatoes are their anti-inflammatory effect. Sweet potatoes will help you ditch the ibuprofen, tylenol, aleve and other pain relievers, as well as their side effects.

Ingredients:

Sweet potato

Extra virgin olive oil (EVOO)

Sea salt

Coconut Milk or almond milk

Honey

Cinnamon

Prep time~5-10 minutes

Cook time-1 hour 15 minutes

1. Preheat oven to 400 degrees.

2. Cover baking sheet with enough aluminum foil for potato.

3. Apply thin layer of EVOO and sprinkle with sea salt to flavor potato skin.

4. Pierce potato with fork making a dotted line lengthwise to allow consistent heating.

5. Bake for 1 hour.

6. Remove potato from oven and reduce oven heat to 375 degrees.

*CAUTION* Potato will be hot. Allow to cool if you cannot handle with care to avoid burns.

7. Cut potato in half lengthwise and scoop out contents into mixing bowl.

8. Add milk, spoonful of honey, cinnamon, and a dash of sea salt to taste. (Since potatoes vary in size, it is difficult to give exact measurements. You will want a smooth, not runny consistency.

9. Spoon mixture back into skins.

10. Cook additional 15 minutes.

11. Allow to cool and enjoy!

Feel free to leave comments and suggestions about your variations on this recipe.

Sweet Potato Health Benefits

Self Reality Check

Self Awareness is the first step to change. Reality checks can benefit everyone. Some people are lucky enough to have people they love take time to help them. If you haven't had that opportunity or if you did and ignored it, take a moment to answer these questions. I suggest writing the answers down physically on paper so you can focus on their substance.

Am I happy with my actions over the past week? Why or why not? How have I been treating my loved ones? How should I be treating them? Who am I making a priority in my life? How does that hurt me? How does that benefit me? Am I neglecting anyone in my life who needs me? Am I neglecting responsibilities I need to take care of? In the last week what did I spend my time doing? How did these things impact my life? What did I eat this past week? How did that hurt my body? How did that benefit my body? Where is my life heading if I continue as I have been? Do I respect myself? Would strangers meeting me for the first time think I treat myself with respect. Do I ever act in a way that is embarrassing? What kind of attention am I getting from strangers? Do I like this attention? Why or why not?

Finish this sentence: I wish I knew how to ____ less and ____ more.

Stop ignoring your feelings that something is wrong. Addressing these issues is the only way to fix them. Talk with someone you can trust to have your best interest in mind and brainstorm ways to make better decisions in your life. I'm always open to talk and help.

Some Sugar Isn't Nice!

Like many others, my addiction to sugar and caffeine was obvious. I actually became proud of my love for all things sweet. What was I actually proud of as I proclaimed my obsession for substances that do not benefit my health. I became so dependent on these substances that I could not function without them. I encourage you to read a little about me. I've been overweight, unhappy and longed for change. I want to share my experiences to help you. This post will also give you some information about sugar, caffeine and how these substances affect your life and your body.

While struggling with Epstein-Barr virus and the great range of symptoms it carried such as gross fatigue, aching pains, depression and a depressed immune system. I had surgeries in college to remove infected tonsils, adenoids and teeth. On and off I cut carbonated beverages and replaced them with caffeine pills. This would greatly decrease my appetite, make me lose weight, and give me energy. It would also make me emotionally unstable, anxious and overly excitable. The weight I had lost was not just fat. My muscles and organs suffered the loss of essential vitamins, minerals, proteins, fats and carbohydrates. Although I ate, my caloric intake was low and comprised of useless calories. I looked sick and anorexic because I was. I can say that without shame now because I know that I am on the right track keeping myself healthy today. At the time I didn't realize what I was doing to myself. Only after changing my lifestyle and taking responsibility for my actions have I been able to look at my past with a nonjudgmental mind so I can make better decisions today. Take steps that you are comfortable with as you try to better yourself.

It was not always this easy for me to admit my problems. I thought I had everyone fooled. After all, I had myself fooled! Lying to myself and living in denial only hurt me and the ones I love. My health deteriorated and I was on death's door. My spleen became enlarged and left me unemployed and unable to function. I went from an athletic ball of joy to a broken shell of the woman I was. I felt depressed, needy, anxious, angry, worthless, suicidal and mean. While exciting my nervous system, sugar and caffeine also encouraged bacterial growth and helped me starve my body. A couple weeks into January 2012, I decided to change everything. In just 3 weeks, I was able to resume Zumba which is a group dance class that lasts an hour. I've continued attending class weekly. I started yoga which bulked up my muscle and immunity. My diet has turned me into the woman I have been meant to be. I am driven, confident, and happy.

Let's turn the attention back to you. Flip over a candy bar or carbonated beverage. Check the first few ingredients. My educated guess is that you are reading sugar, corn syrup, corn starch, dextrin and other sugar substitutes. Toward the end of the list there will be a host of artificial colors and flavors.

What do these ingredients do to you? After consumption, expect happiness and an energy rush, possible anxiety followed by a crash and depressed or low feeling. If you eat and don't burn off this energy, expect a future fat deposit as well. Sugar is a carbohydrate. Simple sugars are NOT the only carbohydrate. Complex sugars and fiber can be found in whole grain breads, oatmeal, brown rice, fruits and vegetables.

Some measurements of carbohydrates' effects on the body are glycemic index and load. Glycemic index is basically how fast the carbohydrate is broken down in the stomach and moved to your blood stream. Glycemic load tells how much glucose, or sugar, is in a substance. Insulin resistance is a problem that means the body is unable to properly regulate and use insulin. Genetics, stress, and excessive carbohydrate intake all play a role in contributing to insulin resistance. This leads to diabetes which is changing lives for the worst when people to do not take responsibility and decide to make a change. Learning these terms and how to apply them to your food choices is important for you and your family. Most all of us are making uninformed decisions resulting in 30% of our nation being obese. If your child is struggling with hyperactivity, START with their diet. Decreasing sugar and caffeine intake will give you your angel back.

Suddenly stopping sugar and caffeine consumption can lead to withdrawal. These substances are addictive for the body. Symptoms can be fatigue, drowsiness, depression, headaches, and skin aggravation. Supplement with healthy carbohydrates to maintain energy. I encourage you to talk to your doctor or a dietitian about ways to change your diet safely. If your primary doctor fails to see the importance of the relation between diet and your health, I encourage you to find someone who will help solve your issues naturally with healthy changes instead of another processed substance that will change you even more. It is often true that less is more.

Learning exactly how the body uses the fuel you give it can help you make more responsible choices. Food can be rewarding, tasty, fun and a source of a good time. First and foremost, food is fuel and the building blocks for your body. Take a closer look at what you are putting in your mouth, chewing on and consuming. Are you building a fragile house on unsteady foundation? What can you do to help yourself? Talk to anyone who makes you feel comfortable enough to seriously open up. If you don't have anyone like that, talk to me. Below is a link with information about healthy carbohydrates.

http://commonsensehealth.com/Diet-and-Nutrition/Carbohydrate_Foods_List_with_Healthy_Carbohydrates.shtml

Motivated to Change~Social

In many aspects of life I have found that until a person is ready, it's like moving a mule to get them to change their lifestyle. This is not necessarily a bad thing, in my opinion. Taking the drive and determination and applying it to a positive goal is where the difficulty lies. This post is meant to show how to build stronger relationships to help achieve your goals.

Are you unhealthy? Do you want to lose or gain a few pounds? Do you want to quit that pesky bad habit that you just can't seem to stop? Admitting that you are unhappy with your current situation is the first step. Pride can often stand in the way of raising your awareness. Perhaps, you are scared to change or that you may not be able, you may be embarrassed you have let yourself get to the point you are, or you may even be upset that you will have to admit you are wrong. Whatever is holding you back, address it head on. When I see a genuine person taking responsibility for their own actions, their humility sparks respect and appreciation in me.

For example, Jenny might say to herself, 'I don't feel very healthy because I have lost too much weight, but everyone says I look great in my skinny jeans. If I admit to myself I'm too skinny, my brother will be right and totally rub it in my face.' This brings me to another point. Your family and friends are in your life to support and encourage you. If they are not currently doing that, you need to become aware and address the person or people that are hurting more than helping. The best way to do this is meditate on the situation for a day or two. Get in a quiet place and a comfortable position. Take deep breaths in and out. Do not think of attacking things to say. Think in terms of 'As my (brother, sister, son, spouse, mother) I want a more positive relationship. These are things that I think keep our relationship from being positive.' As you go through your thoughts, take time to address your own shortcomings in this relationship. Do NOT beat yourself up over it! It is very important to realize that dwelling on your past behaviors only let them continue to control your life. The best way to show you are truly sorry is to make a conscious effort to change.

Once you have had ample time to reflect on your relationship, seek out the person. Make a phone call or a special visit. Writing down your feelings can help to prepare you for this conversation, but I find being present and having this person's attention shows that you are serious. Phrases that help convey your message without attacking are 'When you do this, it makes me feel that.' 'I want to make our relationship better and these are some things I think hold us back.' 'I realize I need to change too and I want support and encouragement from you.' Make a commitment to one another and agree to keep each other accountable.

At times, disappointment and frustration can overcome feelings of wanting to help. Understand that it may have been difficult for your loved one(s) to watch your behavior. Accept this information and transform it into the motivation you need to change. Wallowing in your self pity and disappointment will only leave you there wallowing. This is not the 'go ahead' to pretend you are not at fault or permission to ignore the past. You have to start weighing all your options as something that will be positive and helpful or something that will hurt you or family and set you back from your goal. Detaching emotion is difficult, but you have to be strong and rational. Meditation comes to the rescue again! Below I have added a few sites that give direction and tips for meditating. Remember that you are not too cool for meditation and it will help you if you are open to it. It took me the longest time to accept meditation. Now that I have, I can think more clearly and find solutions to my problems that benefit others as well.

Unfortunately, life is not all rainbows and puppy dog kisses. You may find that some in your life are not as willing to change or open to help you. This is their prerogative. Accept their opinion and move on. After you have started to change and progressed in your personal journey, they may become more open after seeing your level of commitment. Conversely, they may never come around. You cannot change someone else's actions. You can only change your own actions and reactions. Think about that statement and let yourself learn to live with its implications.

For more help getting motivated to heal your personal relationships e-mail pharmdancer@yahoo.com or contact me on Facebook.

http://zenhabits.net/meditation-for-beginners-20-practical-tips-for-quieting-the-mind/

http://www.how-to-meditate.org/breathing-meditations.htm/

What Should I Drink?

For many people, the aluminum can or plastic bottle of carbonated sodas are the equivalent of a baby bottle. You always see them being carried and guzzled down like a sweet sense of security is being released upon ingestion. The easiest way to start down the path to healthy living is changing what you feed your body. I'll start with some common beverages you should avoid and follow with healthy alternatives. I've included links to support my claims. I also urge you to search the web yourself to identify the negative and positive effects of these items on your health.

1. Sodas (or 'dopes' as I call them) are stocked full of sugar and caffeine. 'Diet' soda is much worse, having artificial sweeteners that have been classified as neurotoxins. The effects of these chemicals on the body are slowly coming to light and the results are scary. They are revealed as carcinogens and contributing factors to heart disease. These drinks also increase the acidity of your body making you less healthy overall. 8 Dangers of Diet Soda

2. Cow's milk is a staple in many Americans' diets. The milk of our generation is highly likely to contain growth hormones and antibiotics. These additives increase the risk of cancer and decrease the ability of your body to use antibiotics when you actually need them to fight illness. A large portion of the nation is also found to have difficulty digesting cow's milk. Cow's milk can be affecting your body without you even realizing it. Milk: America's Health Problem

3. Sweet tea is among the ranks with dopes. As a Southern woman who was raised on the goodness that is sweet tea, this was the most difficult drink for me to give the boot. It is full of caffeine and sugar. The diuretic effect causes you to become dehydrated and use the good nutrients in your diet less efficiently. The Effect of Caffeine on Vitamin Absorption

4. Alcohol use is something many people cringe to think of as unhealthy. There has been debate this way and that about the positive and negative effects of alcohol on the body. Alcohol is empty calories with low nutritional value. Many young adults often skip meals, purposefully or not, to increase the effects of alcohol. Ditching food is not cool! You need to keep yourself full of healthy calories or you run the risk of throwing your metabolic balance out of whack. When you decrease caloric intake on a regular basis, your body slows the rate of metabolism to conserve energy. CDC Alcohol Fact Sheet

5. Electrolyte supplements have been advertised as a healthy drink for athletes, however, most are sugar and sodium. The negative effects are weight GAIN, high blood pressure and tooth decay. Gatorade Health Risks Gatorade Not Fit for Gators or Kids

6. Energy drinks are mostly full of caffeine and additives. Same ole story on caffeine. A quick list of side effects include but are not limited to insomnia, nervousness, restlessness, nausea, gastrointestinal problems, heart disease, muscle tremors, headaches and anxiety. The effects of supplements that are being added are widely unknown. Caffeine: How Much is Too Much?

Health Risks Tied to Energy and Sports Drinks

7. Fruit punch and other children's drinks often contain excess amounts of sugar. The additives and coloring may help your child drink more, but they are not necessarily drinking something good for them. With hyperactivity and mental disorders consuming our young generations, it is high time we pay attention to the ingredients in food and beverages that are being marketed to our babies. A Closer Look at Popular Beverages

Stop putting these toxic beverages in your body and feel better today! I suggest consulting a doctor before completely discontinuing use of these drinks. Because caffeine and sugar are essentially drugs, your body is likely to have withdrawal symptoms. This fact alone should be a wake up call. Suddenly stopping intake of caffeine can cause severe headaches and fatigue. From experience, I can say that you will get through this, and it will be more than worth it! Some professionals suggest a gradual decrease of intake over the course of weeks to lessen the effects of withdrawal. How to Minimize Caffeine Withdrawal

Now for the good part! Here is a list of things that will make you feel fabulous and boost your health.

1. WATER..water and more water!!! Many people hate the taste of water. To this I reply, get over your palate! Your body is made of water and needs constant replenishment. The positive effects are plentiful. Water aids in the digestion and absorption of food, regulates body temperature and circulation and help eliminate toxins from the body. Although water intake is important, it is also important to listen to your body and not force more water than your body can handle. Something important to consider with water intake is the source. I choose to use a personal filtered water bottle to decrease my impact on the environment while getting healthy. There are many options to choose from besides bottled water. Water Health Benefits Green Alternatives to Water Bottles

2. Vegetable and fruit juices are a great source of essential vitamins, nutrients and water. It is what we like to call nutrient dense so the calories you are drinking are full of the things your body really needs. Juice boosts the immune system and provides a healthy source of energy to replace all that caffeine and sugar. Juice is a great source of antioxidants which decrease your chance of cancer. *Beware* Many juices available on the grocery shelf contain additives, preservatives, artificial flavor and dyes. Take the extra time to search labels and find juices that are 100% juice so that you will get the full benefit of your beverage. Vegetable Juice Benefits

Fruit Juice Health Benefits

3. Herbal Tea is healthy beverage that has been used for centuries to remedy illness. There is a wide variety of flavors from which you can choose. Each ingredient has different health benefits on the body. Allergic reactions may occur with the use of green tea so it is important to do your own research and consult a physician before diet change or after an adverse reaction. Herbal Tea Benefits

4. Milk alternatives provide the nutrients associated with dairy milk without the risks. Raw almond milk is a tasty alternative full of protein and nutrients essential to health. Almond milk is comparatively lower in calories and does not contain cholesterol. Almond Milk: 3 Health Benefits

Natural Calcium Sources

I know what you're thinking, 'Just 4 healthy drink alternatives?' Vegetable and fruit juices spread over a wide area though. There are so many choices and different combinations that it is difficult to get bored with the possibilities.

*Coffee is a beverage that I have left out of these lists. Personally, I cut all caffeine sources from my diet and feel like a brand new woman. I will not be adding them back to my diet any time in the foreseeable future. Just like many foods, coffee is a popular 'frienemy' that goes back and forth in the scientific community as healthy then not healthy. 11 Health Risks of Coffee Coffee and Your Health

With the recent rapid evolution of our diet, Americans are feeling the negative effects of consuming products of which we do not know the full effects, positive and negative. As a nation our health is declining. I hope these lists provide you with information that you will use while researching ways to create a healthy diet and lifestyle. I urge you to consider the sources of information, the possible sponsors that may have influenced the content of material you will read and any ulterior motives they might have. As always, consult a physician before making changes in your diet to make your transition into healthy living as safe as possible.

You Are What You Eat

If you put anything in your vehicles except the gas, diesel or oils that it needs and can use, it will run less efficiently or break down completely. Expecting anything else would be mechanically ignorant.

Why do we fuel our bodies with excess sugars, fats, preservatives, flavorings and many toxins, then wonder why we are sprinting down a path to diabetes, cardiac disorders, obesity, gastrointestinal and other serious health issues as a nation.

We're smarter than this. We have to be. Cliche as it may be 'You are what you eat.' I started a change in my diet and have experienced ZERO negative effects aside from critics and naysayers who can watch me get healthy while I eat delicious food to my heart's content and argue with that!

Here We Go!!

I haven't been on this blog in 3 years. It was previously an outlet for the cooky encounters I had while working in a pharmacy. I've learned a lot about diet and exercise in my short life and am now practicing the things I've long dreaded. What I have found is that it is not much of a challenge at all! The hardest part is changing habits. This blog will be my outlet to help others transition towards a healthy lifestyle. It's not just about diet or exercise. It is about changing the way you look at yourself and realizing you deserve better! Obesity is crippling our nation. The good news is that it doesn't have to continue. Please join me as I share my opinions and habits for healthy living.