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Can Diet Soda Make Your Food Cravings Worse?

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diet soda cravingsAccording to this survey, nearly 1 in 5 Americans, on average, consume at least 1 soda per day. Just one serving of soda can be loaded with sugar, dye, sodium, carbs and empty calories. Americans love their soda, but obesity and other health concerns are a serious, rising issue. A lot of people want to cut back on soda drinking, but how do they cope with letting go of their beloved drinks? Many turn to something that is sugar-free and has an attractive name: diet soda.

At face value, diet sodas seems like a really great idea. Lots of flavor and no calories? That sounds like a win. Unfortunately, diet soda may not be all it’s cracked up to be. You still get all the caffeine and potential chemicals. You could also be just as addicted to diet soda as you are to regular soda. Many consumers get so excited about it being sugar-free that they don’t stop to think about how something so sweet could affect their eating habits, health and cravings.

Dangers of Diet Soda?

Diet soda is not perfect alternative to regular soda. Many of the same issues of people experience from drinking regular soda coincide with those from diet soda. Caffeine withdrawal, kidney issues and ingesting too much sodium are just 3 examples.

Many people feel that common diet soda ingredients, like artificial sweeteners, are not healthy. Various chemicals and additives that make up diet soda could cause side effects due to intolerance, such as:

  • Dizziness
  • Heart palpitations
  • Upset stomach and other digestive issues
  • Headaches and migraines
  • Memory loss and difficulty focusing on tasks
  • Feeling lethargic and tired, even after getting enough sleep
  • Insomnia
  • Dehydration
  • Increase tooth decay and gum disease
  • Cell Damage

(I’ve included some links below for more info)

Negative reactions don’t happen to everyone. Some people feel perfectly fine drinking diet drinks/soda.  This is really a subject where you have to listen to your own body and do your own research.

Diet Soda and Food Cravings

Sadly, many of the people that decide to switch to diet soda do so because they want to lose weight. In actuality, diet soda may inhibit weight loss and has another side effect- it can increase food cravings.

It’s safe to say that one of the most difficult aspects of a weight loss journey is avoiding bad foods. Many Americans are pretty much addicted to sugar, and stopping a major sweet tooth craving is hard. Diet soda makes for a sweet indulgence that people feel ok giving in to because it doesn’t have sugar. Unfortunately, this can start a vicious cycle of cravings.

First off, recent studies have shown reliably that diet soda increases weight gain. It may sound backwards but it’s true. One notable study was done for the San Antonio Heart Study by The University of Texas Health Science Center, San Antonio. This 25 year study showed that the more diet soda a participant drank, the more they increased their chances of becoming overweight or obese. Percentage-wise, “for each diet soft drink our participants drank per day, they were 65 percent more likely to become overweight during the next seven to eight years, and 41 percent more likely to become obese”.

There are a few theories about why this happens but most agree that is comes down to diet soda drinkers believing that they can either, eat other sugary foods (and more of it) since their diet soda doesn’t have any, or they subconsciously crave sweet foods even more and their willpower is too weak.

  • Diet soda’s chemical sweeteners may trick your tongue into thinking you are eating something sweet but your body doesn’t recognize the “fake sugar”. You may feel like you are satiating your sweet tooth craving but you aren’t. This cycle often ends in overeating or binging on super sweet or fatty foods.
  • People subconsciously reward their behavior of eating sweet foods when they choose a diet soda. Even if the diet soda doesn’t contain sugar, they are still conditioning themselves to always give into cravings.
  • People may believe that diet soda doesn’t “count” and therefore they can drink it whenever they want, in large quantities while still indulging their sweet tooth cravings.

The simple answer to whether diet soda makes cravings worse is often a firm yes for vast majority of the population. Even if particularly strong-minded individuals can curb their cravings while still enjoying diet sodas, the question is why? With so many other healthy alternatives to diet soda, why continue to regularly drink soda of any type if you risk potential side effects.  There are so many natural sweeteners and other drinks to choose from that don’t carry the same risks.

Once in a while a regular soda or a diet soda is a nice treat- just don’t rely on it as a form of hydration or nutrition. Water, tea, milk, nut milk, natural no-sugar-added juices, coconut water, and homemade smoothies are all great alternatives that can help you to avoid side-effects or worsened cravings.

Additional info:

Mango Mint Mojito Smoothie

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mango mint mojito smoothieJust before all of the signs of Summer fade into Fall, you can enjoy this great tropical smoothie. This low calorie drink is half Mojito/half smoothie…no alcohol.  Feel free to add a little protein powder or a few tablespoons of Greek yogurt to the recipe if you would like for more protein. I’ve suggested frozen mango, just in case you can’t find fresh ones in the stores anymore.

Prep time: 
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Serves: 1
Half mojito, half smoothie. This drink will let you slip into a tropic state of mind anytime of year.
Ingredients
  • 1 cup of frozen mango
  • ½ cup pineapple, frozen or fresh
  • 2 tablespoons of lemon juice
  • 1 tablespoon of lime juice
  • 8 mint leaves
  • 1 tablespoon of honey
  • 1 cup of So Delicious unsweetened coconut milk, chilled
Instructions
  1. Load the ingredients into your blender. Start with the solids and then add the juice and coconut milk.
  2. Add a few pieces of ice if you would like a very frosty smoothie.
  3. Use 2 tablespoons of sweetener instead of one if you want a very sweet smoothie. Don’t forget to add in those calories.
Nutrition Information
Calories: 231 Fat: 5.2 Carbohydrates: 49 Sugar: 38.3 Fiber: 3.2 Protein: 1.74

Enjoy!

Blackberry Cheesecake Smoothie

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blackberry cheesecake smoothieLooking for a low calorie, high protein smoothie that will help tame your sweet tooth?  We’ve got the smoothie for you.  261 calories and 30.5 grams of protein.

Prep time: 
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Serves: 1 serving
High protein, low calorie smoothie. Great for cheesecake lovers.
Ingredients
  • ½ cup vanilla greek yogurt (Oikos)
  • ½ cup blackberries
  • 1 scoop vanilla protein powder
  • 1 tbsp cream cheese
  • ½ cup water
  • 7-9 pieces of ice
Instructions
  1. Load the ingredients into your blender. Start with the ice, cream cheese and blackberries.
  2. Then add the yogurt and protein powder.
  3. Add the water last.
  4. Blend until the ice is broken down.
  5. If you have a traditional blender, blend on the highest setting to crush the ice.
Nutrition Information
Calories: 261 Fat: 3.5 Carbohydrates: 26.1 Fiber: 5 Protein: 30.5

Blackberries are a great fruit for smoothies because they are low in sugar and high in fiber.  They also contain lots of nutrients, including vitamin C, antioxidants and vitamin K. (more info on the benefits of blackberries)

Protein Powder: You can use the protein powder that you like. I used the Vanilla version of Amplify Smoothie by NDS.  Purchased it at GNC and it has no artificial flavors, no sweeteners or preservatives.  20 grams of protein, 2 grams of sugar and 4 grams of carbs.
blackberry cheesecake nutribulletI blended everything up in my trusty Nutribullet. This photo includes all of the ingredients, except water. What I learned was that I should have put the yogurt in last because some of it stuck to the top of the Nutribullet blending cup. I had to take it off of the base and shake the cup to get to some of it to blend into the mix. Then, I blended for another 20 seconds.

blackberry cheesecake smoothie

The finished product was a bright, beautiful lavender color.  Delicious and perfect for cheesecake lovers.

Berries and Oats Breakfast Smoothie

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This is a great and simple meal replacement smoothie for breakfast with lots of protein. It’s a meal in a cup.

berries and oats smoothie recipe

There is a whole LOT of fiber in this smoothie and that is what balances out the carbs.  Because of the fiber, your blood sugar won’t rise like it would if you were just eating pure sugar. This recipe is also full of nutrients, like potassium, vitamin C, vitamin A and vitamin E.

You can use plain yogurt to cut out even more sugar and carbs, but you’ll want to add a low carb sweetener, like stevia, if you want to replace the sweetness.  You can also add vanilla protein powder if you would like more protein.

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A great breakfast smoothie with berries, oats and greek yogurt for a complete meal in a cup.
Ingredients
  • ½ cup frozen strawberries
  • ½ cup frozen raspberries
  • ½ banana, medium
  • 1 cup vanilla greek yogurt
  • ½ cup of oats (quick oats/rolled oats)
  • ½ cup of water
  • 1 teaspoon of honey or agave (optional)
Instructions
  1. Add the water and greek yogurt to your blender first.
  2. Then add the oats and banana.
  3. Add the berries and any sweetener last
  4. Blend until smooth. Add a bit more water if the mix is not blending due to the thickness of the mixture.
  5. Taste to make sure you’ve achieved the desired sweetness.
Nutrition Information
Calories: 400 Fat: 3.3 Carbohydrates: 71 Protein: 23.4

Notes:

  • If you want to use fresh berries instead of frozen, that’s fine.  Frozen berries can be a bit more affordable.  Just add a few ice cubes to chill the mixture.
  • Freeze the other half of the banana and use it with your next smoothie.
  • Find the brand of vanilla greek yogurt with the lowest sugar.  I used Oikos at 11 grams per cup.
  • The agave or honey is optional. Omit sweetener to reduce the calories and carbs in this recipe. The banana and berries will actually make the smoothie sweet. If you prefer, you can add a few drops of Stevia for a low carb boost of sweet instead.

What is the Ketogenic Diet?

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Note: Talk with your doctor before starting ANY diet/weight loss method. It’s important to educate yourself about any potential risks whenever you consider a diet. Going Keto/Ketogenic/Low Carb may be a great choice for someone else, but it may not be the right choice for you.

ketogenicThere has been quite a low-carb craze over the past few years and that only seems to be growing in popularity. A growing number of people want to know more about what they are eating and its effect on the body. Perhaps they are younger people doubting how healthy the average American diet is or the older generation looking for an answer to their health problems. Recently, there has been a buzz about how low carb diets, and American diets in general, should include more healthy fats.

“People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows…

By the end of the yearlong trial, people in the low-carbohydrate group had lost about eight pounds more on average than those in the low-fat group. They had significantly greater reductions in body fat than the low-fat group, and improvements in lean muscle mass — even though neither group changed their levels of physical activity.” – The NY Times reported on this study.

One low-carb style diet under a lot of scrutiny and gaining a lot of fans is the ketogenic diet. While some people wholeheartedly back the benefits of this way of eating a Low Carb/High Fat Diet/Moderate Protein, it seems as though an equal number or more people claim it’s unhealthy.  Most of this criticism is tied to old criticism about low carb diets, like the Atkins plan and the notion that “Fat is Bad”.

“Diets low in carbohydrates and higher in fat and protein have been commonly used for weight loss since Dr. Robert Atkins popularized the approach in the 1970s. Among the longstanding criticisms is that these diets cause people to lose weight in the form of water instead of body fat, and that cholesterol and other heart disease risk factors climb because dieters invariably raise their intake of saturated fat by eating more meat and dairy.” – Source

Like so many diets that contradict what is traditional or what is in a government food pyramid, keto diets are largely misunderstood – even by doctors- mostly due to a lack of research. Serious, adverse reactions have been seen in people using a Keto diet and some see it as a treatment for disease more so than a diet that should be used for weight loss.

History of the Ketogenic Diet

Though it may be in the spotlight right now ketogenic diets certainly aren’t new. In fact, the ketogenic diet was developed in 1924 by Dr. Russell Wilder as a treatment for epilepsy. Despite being very successful, the ketogenic diet unfortunately wasn’t able to maintain its popularity as anti-seizure medication took over in the ‘40s. Many people felt that a pill was an easier fix than a diet.

To this day there are many people that successfully use the ketogenic diet to maintain their epileptic condition and prevent seizures from occurring. One organization that promotes this diet for epileptic conditions is The Charlie Foundation which has been successful for 21 years now.

For the non-epileptic, the ketogenic diet still holds a lot of promise as a means to weight loss and overall improved health. I must note however, that in my opinion this diet is not for people with blood sugar issues, diabetes, kidney issues or cirrhosis of the liver. Not everyone can drastically reduce their carbohydrate intake or eat a diet that is rich in fats. For example, if you are on insulin or blood sugar medication and you remove all carbs from you diet, that could be a serious problem.

It is a drastic change for most people, illness or not, so please make a doctor’s visit before embarking on this way of eating. I have seem commentary online from people with diabetes or pre-diabetes and insulin resistance who sing the praises of Keto. However, I can’t recommend it universally due to the potential risk.

How does it work?

When you are on a Keto diet, your body uses fat (lipid energy) instead of glycogen from carbs/sugars as fuel for the body.

“What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body’s normal, everyday functions.” – Bodybuilding.com

Benefits of the Ketogenic Diet

There are a lot of benefits people find when they change to a ketogenic diet. The following are some of the most common.

  • It Reduces Appetite

The combination of protein, healthy fat, lack of grains and low number of carbs means you feel satiated more quickly and for longer. Many studies (see below) find that participants on the keto diet never complained of hunger, despite eating less.

  • It’s More Effective for Weight Loss

Ketogenic diets are incredibly successful for healthy weight loss as going into Ketosis causes your body to use fat as energy. Many people find that they begin losing weight very quickly even without exercise.

  • Visceral Fat is Greatly Reduced

Many diets can help reduce subcutaneous fat, like the jiggle on your legs and arms, but few are as effective as getting rid of visceral fat. Visceral fat is the dangerous fat on the abdomen that surrounds the organs.

  • Increase Good Cholesterol

Not all cholesterol is bad. HDL is actually a lipoprotein that carrier cholesterol away from the body and towards the liver where it can be used or excreted. Traditional diets increase LDL which does the opposite of HDL. (more info)

  • Naturally Improves Blood Sugar

Carbs break down into mostly glucose which increase insulin and blood sugar. By keeping carbs to a minimum and obtaining them only from plant or animal sources, blood sugar levels don’t experience spikes.  This is also the reason why people with blood sugar issues have to be careful and seek a doctor’s care when trying a Keto diet.  If their blood sugar drops too rapidly, that could be a serious health issue.

  • Lower Blood Pressure

Hypertension is dangerous as it increase the chance of stroke, heart attack and organ failure. Studies have shown that those who eat low carbs have lowered blood pressure. (more info on this from WebMD)

  • Helps to Heal Brain and Mental Health Issues

The brain physically and psychologically improves on low-carb diets like keto. This diet provides the brain with ketones which it can burn. Glucose is provided naturally by the liver. The epilepsy example given early is excellent proof as to how healing ketogenic diets are for the brain. (more info)

Ketogenic and low-carb diets have been studied quite extensively and in nearly every study they come out on top as more beneficial for the participants. You can find a reference list to ketogenic/low-carb studies by clicking here.

Pursing any type of new diet, particularly one with dietary food group exclusions, requires research on your part. It is always a good idea to consult your doctor before starting a new diet. He/she may point out concerns you had not considered based on your unique situation. If you have questions about this way of eating, you may want to find a dietitian or nutritionist who has some experience with low carb diets and general nutrition. There are also books on the market to help those who want to learn more about going Keto. There is no one size fits all plan, so do your research.

affiliate links

I’d talked about the benefits a lot, so let me present some balance. Here are some articles that talk about the pros and cons of Keto and Ketosis:

Note: Again, this is not a plan I would suggest for diabetics, people with kidney issues, those with high cholesterol or people with other serious medical issues without doctor’s approval. (This is my opinion and I’m not a doctor.) It’s important to educate yourself about any potential risks whenever you consider any diet plan. 
Please consult your physician or a qualified health professional on any matters regarding your health and well being or on any opinions expressed within this website. The information provided in this site is believed to be accurate based on the best judgment of the author/individual member posting. However, you as the reader must be responsible for consulting with your own health professional on  matters raised within.

Chopped Brussels Sprouts with Pancetta and Garlic

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I love Brussel Sprouts! I REALLY disliked them as a child, but I was re-introduced to them as an adult and I’m a true fan. They are one of my favorite side dishes. My favorite way to sauté them is with Pancetta (Italian-style bacon), garlic, lemon juice and oilve oil. I whipped some up today and you’ll find the recipe below.

chopped brussels sprouts

Brussels Sprouts are a great low calorie food. 1 cup of fresh Brussels sprouts has about 40 calories, 4 grams of fiber, 3 grams of protein and 8 grams of carbs.  They have a taste similar to cabbage and you can cook them in a similar way and use the same kinds of flavors to season them. They are also a great source of protein, iron, antioxidants, folic acid and potassium. For this recipe, I chopped them up and this can help them cook faster.  Remove any dark, speckled leaves or bad spots.

fresh brussels sprouts

Chopped Brussels Sprouts with Pancetta and Garlic
Recipe Type: Side Dish, Veggies
Cuisine: Side Dish, Salad
Prep time:
Cook time:
Total time:
Serves: 3
Sauteed Chopped Brussels Sprouts with Pancetta Italian-style bacon, garlic, olive oil and lemon.
Ingredients
  • 1lb Brussels Sprouts, chopped
  • 1 oz Pancetta, cubed
  • 1 tbsp lemon juice
  • 1 1/2 tbsp olive oil
  • 1 tbsp minced garlic
  • salt to taste
  • pepper to taste
Instructions
  1. In a large or medium skillet, cook the Pancetta for about 5 minutes on low/medium heat to let the fat melt. Stir occasionally so that it doesn’t stick.
  2. Then add in the olive oil and garlic to the skillet. Cook for 1-2 min until the garlic starts to brown.
  3. Turn the heat to medium. Add the Brussels Sprouts to the skillet and pour the lemon juice over it.
  4. Stir the mixture to allow the oils and garlic to coat the sprouts. Cook for 8-11 minutes until the large pieces are tender to your liking (taste and see). Keep stirring every 2-3 min to make sure the mix cooks evenly and nothing sticks.
  5. Remove from the heat. Season with salt and pepper to your taste.
Serving size: 1/3 of the total – approx 5 oz Calories: 155 Fat: 9.8 Carbohydrates: 14.4 Fiber: 5.7 Protein: 6.7

Here is a photo of the recipe cooking.
cooking brussels sprouts

Here is the final finished product. Delicious!

brussels sprouts recipe

6 Ways to Lose Weight Without Counting Calories

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Even though creating a caloric deficit is vital for weight loss, counting calories is easily one of the most tedious parts of losing weight. I recommend that you track your calories and what you eat, keeping an actual goal in mind in terms of calories, carbs, fat, etc. This is become much easier to do because apps and websites make tracking calories super simple, but face it, sometimes you just forget to log your meals. Also, some people just hate calorie counting and wish there was another way. Well, you’ll be happy to know that you have options. Here are 6 ways you can continue your weight loss success even if you choose not to track what you are consuming. (Note: With these methods, you STILL have to eat right and use portion control.  These methods will just help you…they can’t overcome poor eating habits.)

weight loss without counting calories

Include More Strength Training in Your Workouts

Generally, people believe that cardio the main thing you need to focus on if you want to lose weight. Perhaps, they were told this by a trainer or came to the conclusion themselves because they may equate strength training with “bulking up” or just building muscle. You’ll be happy to know that strength and resistance training isn’t going to make you a muscle-bound hulk. Women’s bodies don’t work that way and most women need supplements to achieve large muscle gains that could bring on a “hulk” look. The right exercises will give you a lean, more toned, curvy physique that wouldn’t be possible to achieve with cardio alone.  Just compare the bodies of marathon runners and fitness models and you’ll see what I mean.

Now, that being said, I don’t think that you should focus solely on strength training. You do need to continue doing some kind of cardio for fat loss, just be sure you don’t omit some body weight work or exercises with weights. One of the most effective ways to get cardio and strength training into your regimen is circuit or interval training. Studies show that interval training is far more effective than traditional cardio and strength training practiced separately. Here is a great program to get you started from Bodybuilding.com

Don’t Eat 2 Hours before Bed

Another way people end up going over their calorie intake goal is by snacking right before bed. One study done by the American College of Sports Medicine showed that participants gained roughly a 1/4lb of weight per 100 calories consumed between 8pm and 4am.

Avoid feeling hungry before bed by ensuring you eat healthy meals with enough calories for your energy expenditure during the day. If you can stop eating by 9pm, that may be the best course of action. If you do feel hungry an hour or less before your bedtime, it is best to go to sleep on an empty stomach if possible and have a hefty breakfast in the morning than going to sleep on a full stomach. (Now, that’s a different story if you are pregnant, have blood sugar issues or other medical issues that would require you to eat for some reason. Follow doctor’s orders in that case.) Happy medium: If you just have to eat something, stick with veggies, popcorn and other low calorie foods!

Stop Binging on High-Sugar Foods

Some people have this idea that as long as they stay under their calorie limit they can eat whatever they want. This is absolutely not true, when it comes to binging on processed sugar. Sugary foods may be ok as a treat on occasion but don’t think your health will go unaffected if you stay under your limit.

“Research indicates that a diet high in added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF). Without BDNF, our brains can’t form new memories and we can’t learn (or remember) much of anything. Levels of BDNF are particularly low in people with an impaired glucose metabolism–diabetics and pre-diabetics–and as the amount of BDNF decreases, sugar metabolism worsens. In other words, chronically eating added sugar reduces BDNF, and then the lowered levels of the brain chemical begin contributing to insulin resistance, which leads to type 2 diabetes and metabolic syndrome, which eventually leads to a host of other health problems.  Once that happens, your brain and body are in a destructive cycle that’s difficult if not impossible to reverse.” – Forbes

Honestly, a clean diet made up of whole foods is often so filling that you’d really have to try and overeat to break your caloric limit. This is especially true of raw diets and paleo diets. Whichever diet lifestyle you choose to follow, limit the bad foods and you won’t need to micromanage your caloric intake.  When you do need a sweet fix, practice moderation and choose fruit first over processed sugar.

Drink Only Water and Herbal Teas

It seems like there is a lot of obsession these days with coffee, soda, diet soda energy drinks, sugar-laden juices and other beverages. While there are times when you can indulge in a sweet drink or one with caffeine, statistics show this happens far too often for many people. Consuming alcohol also fits into the mix, due to high carb content and the potential for addiction.

Giving up your favorite drinks sounds excessive but liquid calories are going to hinder your weight loss goals and overall health just as much as food. Remember that water should be a staple beverage…the main thing you drink. Herbal teas can also be beneficial for your health and the naturally caffeine-free ones may be the perfect alternative to coffee for some people.  Do your research on tea to learn more about the benefits of the herbs you are drinking.

Stop Eating Before You Feel Full

A common habit is to eat until you feel full or even continue eating until you simply can’t anymore. This is an old habit but one that is often instilled upon people as children- perhaps it was your mother saying you couldn’t be excused from the table until you finished your plate. Also, many people feel guilty about wasting food.

Dividing you meals into portions is a great way to limit calories but you can take it an extra step by stopping eating when you feel roughly 90% full, even if there is still food left. Many people are surprised that when they do this they feel satiated and don’t feel overfed.  Just because the food is served to you, doesn’t mean you have to eat it.  At restaurants, you can also ask them to box up half of your portions so that you can take it home.

Visit Your Doctor for a Check Up

This may be a surprising tip for weight loss but visiting your doctor for a physical and blood panel work should be done. Especially if you find that you are eating well and exercising regularly for a month or two but still struggling to lose weight.

Sometimes underlying health conditions like pre-diabetes, diabetes, cancer, hypothyroidism or hormonal issues like PCOS and menopause can inhibit weight loss. These problems need to be treated not only to help you get to a healthy weight but also to prevent future health issues. Everyone, even if you are healthy and never get sick, should get a complete checkup prior to starting a new lifestyle.  It’s a MUST!

Calorie counting and keeping track of your meals with a specific goal in mind is not the only way to lose weight, but it can really help. If you really hate calorie counting or perhaps aren’t getting the results you want despite staying under a recommended calorie limit, you should consider perhaps changing your diet and workout regimen. Embracing some of the tips above, dealing with the source of any emotional eating and nixing bad habits like smoking could really help.

The Benefits of Sweet Potatoes

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sweet potato benefitsWho doesn’t love Grandma’s sweet potatoes? Sweet potatoes make a vibrant edition to any meal but sadly aren’t used as often as regular potatoes. They always make an appearance around Thanksgiving and Christmas in the form of pie and are staples of good soul food cuisine. Many may not realize that they are arguably the healthiest potato out there. Let’s take a look at what sweet potatoes are and why you really should be eating them throughout the year, not just on the holidays.

Sweet Potatoes vs Yams

There seems to be a common misconception that yams are sweet potatoes and vice versa. In reality, yams aren’t that common in grocery stores and they certainly aren’t the traditional yellow-orange fleshed potatoes sold in stores.

True yams are in a totally different family of edible roots. They resemble a normal baking potato on the outside (rough skin) but are more elongated in shape like a sweet potato. True yams also have a white/cream flesh. The potatoes so commonly seen with a smooth sienna to red colored skin with a yellow to bright orange flesh are the true sweet potatoes.  This is what you’ll see in most southern cooking or served up as sweet potato fries. (Side Note: Oddly enough, sweet potatoes can also have purple flesh.)

Why You Need to Eat More Sweet Potatoes

Sweet potatoes shouldn’t just be saved for holiday pies. These potatoes are chock-full of health benefits and easily make traditional white Russet potatoes pale in comparison. Here are a few reasons why sweet potatoes are so superior.

  • Fiber

Sweet potatoes are a great source of dietary fiber. There is roughly 6-7 grams in one medium baked potato. Many Americans are deficient in fiber and by introducing high fiber foods like sweet potato into the diet, they won’t need to take supplements.

  • Low Calorie

If you are calorie counting to maintain a deficit you’ll be happy to know that a medium sweet potato has approx.112 calories. One medium Russet has about 169! Alos, sweet potato is very dense, so despite being lower in calories it is often far more filling.

  • Low Carb

People on low carb diets find that sweet potatoes are a perfect alternative. One medium sized sweet potato has roughly 26 gram of carbs vs 38 carbs in a medium Russet. It would also have only about 5.4 grams of sugar and 3.9 grams of fiber. Those on Paleo diets can eat sweet potatoes as well, despite not being able to eat traditional potato varieties.

  • Low Glycemic Index

Those struggling with blood sugar may be better able to digest sweet potatoes than white potatoes since they have a lower glycemic impact depending on how they are cooked. Even those without blood sugar problems can benefit from how slowly sugar from the sweet potato is released as spikes in blood sugar are associated with weight gain and other health problems. It’s all about portion size and how you cook this vegetable.

“The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.”

“The glycemic load is a way to take a food’s carbohydrate content into account when figuring its impact on blood sugar. The GL considers both the quality and quantity of the carbohydrates in a food. A boiled sweet potato has a GL of 11, compared to a GL of 42 for a baked sweet potato. Because the GL doesn’t take a food’s nutritional content into account when measuring its metabolic effects, it’s important to consider the health benefits of the sweet potato’s vitamins and phytonutrients when making your food choices.” – Livestrong

  • Vitamins

It’s almost crazy how full of vitamins sweet potatoes are. They contain vitamin A, C, D, B1, B2 and B6. The beta-carotene associated with the orange flesh is especially a good source of vitamin A.

  • Minerals

Sweet potatoes have manganese, calcium, potassium, phosphorus, copper and more. These minerals all have their own individual benefits that make them extremely important for overall health.

  • Magnesium

As mentioned, sweet potato is a great source of the mineral manganese. Magnesium is important for preventing the effects of stress and improve over heart, circulatory and nerve functions. Roughly 80% of Americans have a magnesium deficiency.

  • Vitamin D

This vitamin is also a hormone and is prevalent in sweet potatoes. Not only does vitamin D support healthier bones but it also affects mood, similarly to magnesium. Consuming enough vitamin D will give you a life in spirits and prevent issues like SAD from occurring.

  • Iron

If you’ve been feeling tired and weak or have been getting ill easily, you’re probably lacking iron. Sweet potatoes give plenty of this immune system protecting, white blood cell count boosting mineral.

How to Prepare Sweet Potatoes

Sweet potato pie may be delicious but it certainly isn’t the only way, or the healthiest, to prepare them. You can easily substitute sweet potato in many potato recipes or bake one in place of a Russet. If you like to experiment in the kitchen, here are some recipe ideas to get you started.

With its delicious flavor and numerous health benefits, having sweet potato once or twice a week is a wonderful idea. Pick up a few the next time you go shopping and try out a promising recipe.

How to Make Cauliflower Rice

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how to make cauliflower riceI want to show you how to make one of my favorite side dishes: Cauliflower Rice!  I like to make this dish in a simple and straight forward way. I’ve eaten it heated, as well as unheated as a Vegan or Raw Vegan side dish.  This dish is low carb, paleo and vegetarian/vegan (if you don’t use butter).  Also, it is very low calorie compared to regular white rice. 1 cup of cauliflower has 25 calories, 5.3 grams of carbs and 2.5 grams of fiber, compared to a cup of regular white rice with 204 calories, 44 grams of carbs and .6 grams of fiber.  It can be served with any dish that is supposed to be served over rice, like stir fry and curry, or you can just have it on the side.

Today, I’m going to show you how to break down a cauliflower, chop it up with a food processor and heat it up on a stove top.  Simple and Delicious!  Let’s get started.

How to Make Cauliflower Rice
Recipe Type: Vegan, Paleo, Vegetarian, Low Carb
Cuisine: Side Dish
Prep time:
Cook time:
Total time:
Serves: 5-7 servings
A simple yet tasty recipe for Cauliflower Rice or Califlower Couscous, depending on the size of the “rice”. Serving size 1 to 1 1/2 cup of chopped cauliflower
Ingredients
  • 1 large head of cauliflower (rinsed)
  • 1 tbsp of unsalted butter or virgin olive oil
  • handful of chopped onion
  • Salt and/or pepper to taste
Instructions
  1. Prep Cauliflower by removing the leaves and stem. Cut the head into quarters and rinse. Place on paper towel and pat dry.
  2. Cut the quarters into florets the throw the rest away.
  3. Place the florets into your food processor and “pulse to chop” until the rice reaches your desired size. Remove any large pieces and chop them as well
  4. In a medium sized skillet, add olive oil or butter and the onion and heat at the medium setting for one or two minutes.
  5. Add 1 to 1 1/2 cups of cauliflower rice to the skillet. Cook for 5-9 minutes depending on how tender you want the rice to be. Stir while cooking and taste to find the desired tenderness.
  6. Remove from the skillet on to the plate. Season to your liking with salt and pepper and serve.
  7. Put the rest of the rice in sandwich bags, one portion per bag, and freeze.

raw cauliflowerBreak it down!  Set yourself up on a clean counter top or cutting board. If you see any dark spots on the outside of your cauliflower, remove them first with a sharp knife.  Next, you want to remove the leaves and stem.

cut leaves off

Next, you will cut the whole head of cauliflower into quarters so that you can remove the internal stem.  Rinse the quarters with water, place them on a paper towel and pat dry. I prefer to use just the florets, but you can cut off just the bottom of the stem and use the internal stem if the cauliflower is fresh and tender. Your choice. Note: Raw cauliflower can have a stinky smell when you chop it, just like broccoli. Don’t be alarmed.

quatered cauliflower rice

florets cauliflower rice

Now, it is time to chop up the florets in your food processor. I used the “Pulse to Chop”button. This allowed me to control the size of the “rice” grains. I pressed the button 3 times, checked the size, then pressed the button a few more times until the size was just right. Depending on how small you chop the cauliflower, you may be making cauliflower couscous, but that’s up to you. Tip: if you do not have a food processor, you can use a cheese grater/box grater using the side with the larger holes.

before chopped cauliflower

pulse chopped cauliflower

After the cauliflower was chopped up to rice size, I knew that I only wanted to make 2 cups worth, so I put the rest of the rice in sandwich bags so that I could freeze 1 cup portions (packed down in the cup measure).  I usually freeze these portions for up to 3 weeks.  When I cook these portions, I will take the bag out of the fridge for about 5-6 min and let it sit at room temperature to unthaw a bit before cooking.

bagged cauliflower rice

Now, it’s time to cook! I added 1 tablespoon of olive oil and a handful of chopped onion to my medium sized skillet and turned the heat to medium. You can also use butter or coconut oil if you prefer. If you love buttered rice, I suggest that you use butter. Let the oil/butter and onion cook for about 1 1/2 minutes.  Cook the mixture for 5-9 minutes depending on how tender you want the cauliflower rice.  You’ll need to stir it while it cooks and taste a little to check for tenderness you are looking for.  I cooked this batch for about 6 minutes because I like my rice a bit firm.

cooking rice

Here is the finished product with chicken breast on the side.  Sprinkle with salt and pepper to your taste.  You can also add things like green onion, sautéed mushrooms, herbs, etc…just as you would with rice.

cauliflower rice

Paleo Egg Muffins with Ham and Bacon

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egg muffin finishedEgg Muffins are awesome for breakfast! If you are focused on Keto, Paleo, Grain-free, Clean or Low Carb eating, you definitely want to try making these.  They can be made pretty cheaply with a variety of ingredients. Left over protein or veggies from yesterday’s dinner or lunch are perfect for egg muffins. I love using spinach, mozzarella, herbs, mushrooms, onion, broccoli, low sodium sliced turkey, bacon, chicken breast and turkey sausage. My family loves them. Whip up your own recipes and make them to fit your taste. Alter the calories by using lean meat, egg whites and lots of veggies.  Add fresh herbs, dried herbs/spices, salt, etc for more flavor. (Full recipe at the end of this post)

Calories, Protein and Carbs: The serving size is one muffin. The way we’ve made this recipe, you get approx. 144 calories/11 grams of protein for the bacon cups and 120 calories/13 grams of protein for the ham cups. Carbs will depend on your ingredients.  This recipe has about a gram of carbs per serving…depending on how much onion is in the serving. (Fat: one whole egg has 4.9 grams of fat.)

We were inspired by Oh Snap Let’s Eat‘s recipe for Baked Ham in Egg Cups. We started by trying out these Reynold’s baking cups.  The thought was that it may have been easier to remove than baking right in the pan, which we did in the past.  The eggs really stick to the sides of the pan and it is messy, so we thought this might be a great solution. You can use a non stick spray, olive oil or coconut oil as well.

egg muffins foil cupsThe aluminum cups worked OK…but I think I’ll keep looking for a better solution.  The muffins stuck to the inner paper liner, so it was only a little bit better.  However, the foil helped the mixture to cook very well, especially the bacon.  That was a plus.  If you have silicone baking cups, I’m pretty sure they would work very well. I’m going to try porcelain ramekins next.

For the egg mixture, we used; One egg per cup = 12 eggs.  Green onion = 2 tablespoons chopped.  1 tablespoon of oregano. Salt and pepper to taste.  Meat: 3 slices of bacon and 9 slices of ham.  That’s all…very simple.

The first step is to mix your eggs with the veggies, herbs, spices, cheese and other ingredients you choose.  It’s like whipping up a large batch of scrambled eggs.  Next, turn on your oven and set it to 400 degrees. Side Note: You can also drop whole eggs into the cups if you prefer.
egg muffins mix

Moving on, we added the ham and bacon into the muffin tins.

egg muffin bacon

Then, we used a 3/4 cup measuring cup to ladle in the egg mix into the cups.  We didn’t put a full 3/4 cup in each one…we just used it as a guide.  Don’t full the cups to the top because the mix will rise while it cooks.  Add too much and could be scraping egg out of your oven for a few days.

egg muffin prep

This is what the egg muffins looked like before cooking.  Cook for 15 minutes at 400 degrees.

egg muffin before cooking

Here is what they looked like fresh out of the oven.  Issue: We had to cook them a bit longer than we did when we used only ham because the bacon was so thick.  So, I would recommend doing either sandwich meat or bacon, not both at the same time, to avoid this.  You could of course remove the ham muffins and keep cooking the bacon ones.  Perhaps I should have done that…but I’m scatter brained when I cook in the morning. The hunger takes over.  😀  Also, you’ll need to cut into one of the muffins to make sure that the egg has cooked through. If you add a lot of wet ingredients like tomato or crab meat, it could take longer to cook.

egg muffin fresh out of oven

Freeze and Eat: Egg muffins can be frozen for 3-4 weeks (depending on the ingredients), so you can make a couple days worth to heat and go to save time.  Let them cool down before prepping them to be frozen.  Wrap them individually with plastic wrap and then put them in a freezer bag.  Microwave to reheat or let them thaw overnight in the fridge and re-warm in the oven in the morning. (Of course you need to remove the plastic warp before reheating.)

Paleo Egg Muffins with Ham and Bacon
Recipe Type: Paleo, Low Carb, Grain-Free
Cuisine: Breakfast
Prep time:
Cook time:
Total time:
Serves: 12 servings
Delicious egg muffins can be made to fit your taste.
Ingredients
  • 12 whole eggs
  • 2 tbsp chopped green onion
  • 1 tbsp oregano
  • Salt and pepper to taste
  • 3 slices of thick bacon
  • 9 slices of low sodium ham
Instructions
  1. Pre-heat oven at 400 degrees.
  2. Mix eggs, onion, oregano, salt and pepper in a large bowl. Mix as you would scrambled eggs.
  3. Prepare muffin baking tray. Use liners, butter, coconut oil or cooking spray.
  4. Add meat to each cup.
  5. Add egg mixture to each cup. Do not fill to the top as the mixture will rise when cooked.
  6. Put the muffin tray in the oven for 15 minutes. Thick bacon may require 1-2 additional minutes.
  7. Take the tray out and cut through a muffin to see if they are fully cooked.
  8. Let the tray cool for at least 1 minute before removing the muffins.