What's a plank? Other than wood, of course. It's a Pilates move (that's how I learned it at least) that tones your abs without the boring sit-ups (works better and faster, too.) The standard plank is to lean on your elbows and stretch your legs out so you are balanced on your forearms and toes. You are, in effect, a plank. Hold for 30 seconds keeping your abs taut.
Variations:
Do a "boy-style" push up and when your arms are extended, lift one leg straight up a few inches, clinching your butt-muscles as well as your abs. Lower and repeat with other leg. Tones it ALL. (source: Health Mag, Oct. 2009, p. 20)
Do a standard plank, then twist your hips (just hips) to the left as you exhale, then back to center with inhale, then to the left with exhale. Repeat series as many times as you want. (Source: Health Magazine, March, 2010) - I read that one in the Pierz library today so I had to recall the date by memory.)
I'll be trying these out this week, how about you? :)
Thursday, June 24, 2010
Wednesday, June 23, 2010
Read this: Grayson, by Lynne Cox
OK, so losing 5 lbs on the way to vacation totally makes it ok to gain 5 on the way back, right?! That's what I say, it all comes out in the wash. Anyway, I picked up some free books at a church garage sale a few weeks ago and got around to reading one today, Grayson, by Lynne Cox. Borrow it from me, or the library, or get it here
for about five bucks, but read it. Lynne swam the English Channel at 15 and as part of her continued training as a swimmer, she regularly swam off the coast of California. The book is about her 3 and a half hour ordeal, of sorts, swimming with a baby gray whale that was separated from his mother, and found Lynne in the meantime. I could not put it down.
for about five bucks, but read it. Lynne swam the English Channel at 15 and as part of her continued training as a swimmer, she regularly swam off the coast of California. The book is about her 3 and a half hour ordeal, of sorts, swimming with a baby gray whale that was separated from his mother, and found Lynne in the meantime. I could not put it down. Thursday, June 10, 2010
The vacation diet
What do vacation and diet have to do with one another? Isn't that an oxymoron? I used to think so, but now, not so much. We are in the midst of a family vacation as I write this, and since leaving Minnesota on Friday, June 4, I estimate I have lost five lbs. The reason I say this is the shorts and tops I bought (on sale) for this trip are now on the too-big side. How did this miracle occur, you ask?
Before leaving we discussed ways to save money on the road. We were already planning on staying at a friend's home near Yellowstone which takes a good week off of our motel expenses, and we got the van serviced (amazing how your fuel economy increases once you get the mouse nest out of the air filter.) The biggest boon to our budget was grocery shopping before we left.
I filled a cooler and a plastic bin with healthy, low- or good-fat items that we would all eat on the road. I used the top of the ice chest like a counter to prepare sandwiches and to open cans, and we honestly have not visited one restaurant yet! This is the following Thursday as I write this. By the way, no one is suffering, crying or complaining about the menu. We all eat as we desire, which I suspect is a lot less than we do at home. At various sites we are getting out and walking to see the attractions, but not getting any other planned exercise.
Below is a list of what we packed:
Plastic bowls, plates, silverware and cups (clean silverware as you go to conserve)
can opener
Canned tuna in water (a great low-fat protein)
Canned beans like black beans, pinto, beans in chili sauce, and northern beans (low-fat protein, high in fiber)
Canned pineapple (chock-full of digestive enzymes)
Canned corn (low-fat fiber)
Fresh apples, oranges and bananas (vitamins, fiber, sweet)
Individual containers of organic applesauce, two flavors
Fresh lettuce (fresh crunch to sandwiches and salads, fiber)
Fresh sliced onions, carrots and celery (fiber, crunch and fresh flavor to sandwiches)
Bottle of ranch salad dressing (dip for cut veggies)
Whole grain bagels and mini-bagels (for smaller tummies)
Neufatchel cheese (like cream cheese but 1/3 the fat)
Natural peanut butter (protein satisfies)
Raw honey
Whole grain bread
Whole grain tortillas
Granola bars
String cheese (low-fat favorite for kids)
Sliced provolone and reduced-fat cheddar cheese
No preservative, natural sliced turkey (healthy, lean protein)
Olive oil mayonnaise (half the fat of mayo, heart-healthy fat)
Mustard (fat-free flavor)
Relish (fat-free flavor, but does have sugar)
Organic wheat crackers in plain and tomato-basil
Pitted prunes (the kids love them)
Britta water filter 18 cup size (fill up and use along the way) - no yucky city water!
Organic apple juice and black cherry juice (helps with constipation, too)
Avocados
Toilet paper (for our final destination)
Total cost: $145 to feed a family of 6 for at least one week on the road, with tons of leftover food to eat while at our destination.
If we went to a restaurant 3 times a day, we would have spent at least $180 a DAY, in comparison. I like it!
For more weightloss tips, see my book
Before leaving we discussed ways to save money on the road. We were already planning on staying at a friend's home near Yellowstone which takes a good week off of our motel expenses, and we got the van serviced (amazing how your fuel economy increases once you get the mouse nest out of the air filter.) The biggest boon to our budget was grocery shopping before we left.
I filled a cooler and a plastic bin with healthy, low- or good-fat items that we would all eat on the road. I used the top of the ice chest like a counter to prepare sandwiches and to open cans, and we honestly have not visited one restaurant yet! This is the following Thursday as I write this. By the way, no one is suffering, crying or complaining about the menu. We all eat as we desire, which I suspect is a lot less than we do at home. At various sites we are getting out and walking to see the attractions, but not getting any other planned exercise.
Below is a list of what we packed:
Plastic bowls, plates, silverware and cups (clean silverware as you go to conserve)
can opener
Canned tuna in water (a great low-fat protein)
Canned beans like black beans, pinto, beans in chili sauce, and northern beans (low-fat protein, high in fiber)
Canned pineapple (chock-full of digestive enzymes)
Canned corn (low-fat fiber)
Fresh apples, oranges and bananas (vitamins, fiber, sweet)
Individual containers of organic applesauce, two flavors
Fresh lettuce (fresh crunch to sandwiches and salads, fiber)
Fresh sliced onions, carrots and celery (fiber, crunch and fresh flavor to sandwiches)
Bottle of ranch salad dressing (dip for cut veggies)
Whole grain bagels and mini-bagels (for smaller tummies)
Neufatchel cheese (like cream cheese but 1/3 the fat)
Natural peanut butter (protein satisfies)
Raw honey
Whole grain bread
Whole grain tortillas
Granola bars
String cheese (low-fat favorite for kids)
Sliced provolone and reduced-fat cheddar cheese
No preservative, natural sliced turkey (healthy, lean protein)
Olive oil mayonnaise (half the fat of mayo, heart-healthy fat)
Mustard (fat-free flavor)
Relish (fat-free flavor, but does have sugar)
Organic wheat crackers in plain and tomato-basil
Pitted prunes (the kids love them)
Britta water filter 18 cup size (fill up and use along the way) - no yucky city water!
Organic apple juice and black cherry juice (helps with constipation, too)
Avocados
Toilet paper (for our final destination)
Total cost: $145 to feed a family of 6 for at least one week on the road, with tons of leftover food to eat while at our destination.
If we went to a restaurant 3 times a day, we would have spent at least $180 a DAY, in comparison. I like it!
For more weightloss tips, see my book
Monday, May 31, 2010
Shortcuts to Happiness
Are there any sure-fire ways to get happy? Harvard psychologist Daniel Gilbert lists a few in his best-seller "Stumbling on Happiness." I haven't read the book but I did read an interview in the Feb. 2010 issue of Reader's Digest Magazine. While Gilbert really seems to resist attributing feelings of contentment and satisfaction to a relationship with God, he does admit that those who regularly attend church report greater feelings of happiness, as do those who are married. Gilbert lived with his then-girlfriend for twelve years until his research uncovered the fact that a commitment to marriage leads to far greater feelings of joy than co-habitation, and he promptly proposed. He said he really does love his wife more than his girlfriend, "even though she's the same person." Gilbert attributes this to the fact that a commitment to something that is expensive or difficult to end leads to feeling more satisfaction with your decision. Gilbert is certainly not the first to report these findings, but his personal reaction and experience was enjoyable to read.
Other short-cuts to happiness included giving to others (money, time, or belongings); letting time soothe hurt or angry feelings (this only works if you are willing to let the negative emotions go over time); finding small, everyday moments that make you happy instead of waiting for some huge event to make your month; and finally, investing in experiences instead of in material possessions. Gilbert reminds us that things are shiny and new for a short time, then begin to lose value, whereas experiences are associated with other people and events that connect us with feelings of excitement, joy, belonging, etc., and these things maintain or grow in value over time.
So what does this have to do with eating for health and happiness? Grab your spouse and head over to the church cookout and pig-out with your friends and family. On the way, stop by the red, charitable giving container by WalMart and finally drop off that bag of out-grown clothes your kids don't need. That should cover all your bases and give you at least one good afternoon!
Seriously, today, tomorrow and the day after, pick something from this list and try it out. Write down what you did and also how you felt about yourself afterwards, or about life in general. Some things will make you feel really good right away, others will grow over time. Writing it down will give you a starting point to see what seems to make a real difference in how you feel. Then, keep doing it!
Other short-cuts to happiness included giving to others (money, time, or belongings); letting time soothe hurt or angry feelings (this only works if you are willing to let the negative emotions go over time); finding small, everyday moments that make you happy instead of waiting for some huge event to make your month; and finally, investing in experiences instead of in material possessions. Gilbert reminds us that things are shiny and new for a short time, then begin to lose value, whereas experiences are associated with other people and events that connect us with feelings of excitement, joy, belonging, etc., and these things maintain or grow in value over time.
So what does this have to do with eating for health and happiness? Grab your spouse and head over to the church cookout and pig-out with your friends and family. On the way, stop by the red, charitable giving container by WalMart and finally drop off that bag of out-grown clothes your kids don't need. That should cover all your bases and give you at least one good afternoon!
Seriously, today, tomorrow and the day after, pick something from this list and try it out. Write down what you did and also how you felt about yourself afterwards, or about life in general. Some things will make you feel really good right away, others will grow over time. Writing it down will give you a starting point to see what seems to make a real difference in how you feel. Then, keep doing it!
Where Can I Find Goat Milk in Central Minnesota?
Last week I visited Missy Isder's Sparkling M's Dairy Goat Farm in Little Falls, MN and took home three gallons of fresh, raw goat's milk. You can buy raw milk in MN if you purchase it on the farm and bring your own container. Goat milk tastes quite a bit like cow's milk, with just a hint of an after-taste that is a smidgen different, but not unpleasant. Try it, and don't forget to scoop some of the cream off the top and eat it right off the spoon - amazing! Make sure you leave the milk whole, the butterfat contains important enzymes and other properties crucial to your health and the bacteria-fighting nature of raw milk.
Once we got home, we made mouth-watering ricotta cheese, and Boursin-style herbed, creamy cheese to die for, and drank the rest of the milk right off. Later in the week we visited the Little Falls Farmer's Market next to Zoomski's restaurant and bought a carton of truly delectable sun-dried tomato and basil goat cheese from Becky Lindholm of Scandia Valley Dairy. Wow - I have to make this cheese next! In the meantime, I will just grab some more at the Farmer's Market when I am in town on Wednesdays and Saturdays. You can contact Missy at sparklingms@hotmail.com and Becky at goatdairy@q.com.
If you are concerned about safety, know that raw milk is inherently disease-resistant and hypoallergenic. Pasteurization does extend the shelf-life of milk (and profitability, tax revenue, processing fees, etc.), and destroys potentially harmful bacteria, but also eliminates beneficial bacteria that otherwise makes raw milk naturally disease-resistant. This includes 65 percent of raw milk’s lactoferrin, a protein the FDA has approved for use as a spray to prevent contamination of meats with E. coli, and 69 percent of its xanthane oxidase, an enzyme that potently inhibits the growth of E. coli and Salmonella enteritidis, at concentrations naturally present in raw milk.
Heat also denatures the milk proteins which renders milk more allergenic and difficult to digest. In fact, a 2006 study found that people who drank more raw milk were less likely to suffer from eczema and allergic disorders. Those who are lactose intolerant often find they can drink and enjoy raw milk without any of the stomach upsets normally associated with pasteurized dairy products. Among a host of other ailments, supporters have credited drinking raw milk with relieving the symptoms of autism, behavior problems, frequent infections, deafness, asthma and allergies and other serious health conditions.
If nothing else, buying raw milk directly from the farmer supports the local economy at the source. If you are concerned, heat the milk at home per the guidelines provided at www.foodsci.uoguelph.ca/dairyedu/pasteurization.html.
I was raised on raw goat's milk as I had a severe allergy to cow's milk. Since recently experiencing a resurgence of lactose intolerance I've returned to raw goat's milk products with great satisfaction. I still love goat's milk and since their first drink, so do my kids (human kids, not goat kids, although . . never mind.) For more info read my Examiner.com article.
Resources:
“Minnesota Dairy Goats,” Mills Farm Life, Fall 2008, p.4
“Response to Anti-Raw Milk Article Published in Clinical Infectious Diseases, January 2009 Prepared by The Weston A. Price Foundation,” http://www.realmilk.com/documents/ResponsetoInfectiousClinicalDiseaseArticle.pdf, accessed on May 31, 2010
“Where Can I Find Real Milk?” http://www.realmilk.com/where3.html#mn, accessed on May 31, 2010
More reading:
The Raw Milk Revolution: Behind America's Emerging Battle Over Food Rights
Storey's Guide to Raising Dairy Goats: Breeds, Care, Dairying
Raising Goats For Dummies
Raising Milk Goats Successfully
Powdered Goat Milk (good for baby formula):
Meyenberg Evaporated Goat Milk, 12-Ounce Cans (Pack of 12)
Meyenberg Powdered Goat Milk, Vitamin D, 12-Ounce Cans (Pack of 3)
Meyenberg - Meyenberg Goat Milk (Powdered), 12 oz powder
Milk, Goat, Powder, Instant, Can, 12 oz.
Once we got home, we made mouth-watering ricotta cheese, and Boursin-style herbed, creamy cheese to die for, and drank the rest of the milk right off. Later in the week we visited the Little Falls Farmer's Market next to Zoomski's restaurant and bought a carton of truly delectable sun-dried tomato and basil goat cheese from Becky Lindholm of Scandia Valley Dairy. Wow - I have to make this cheese next! In the meantime, I will just grab some more at the Farmer's Market when I am in town on Wednesdays and Saturdays. You can contact Missy at sparklingms@hotmail.com and Becky at goatdairy@q.com.
If you are concerned about safety, know that raw milk is inherently disease-resistant and hypoallergenic. Pasteurization does extend the shelf-life of milk (and profitability, tax revenue, processing fees, etc.), and destroys potentially harmful bacteria, but also eliminates beneficial bacteria that otherwise makes raw milk naturally disease-resistant. This includes 65 percent of raw milk’s lactoferrin, a protein the FDA has approved for use as a spray to prevent contamination of meats with E. coli, and 69 percent of its xanthane oxidase, an enzyme that potently inhibits the growth of E. coli and Salmonella enteritidis, at concentrations naturally present in raw milk.
Heat also denatures the milk proteins which renders milk more allergenic and difficult to digest. In fact, a 2006 study found that people who drank more raw milk were less likely to suffer from eczema and allergic disorders. Those who are lactose intolerant often find they can drink and enjoy raw milk without any of the stomach upsets normally associated with pasteurized dairy products. Among a host of other ailments, supporters have credited drinking raw milk with relieving the symptoms of autism, behavior problems, frequent infections, deafness, asthma and allergies and other serious health conditions.
If nothing else, buying raw milk directly from the farmer supports the local economy at the source. If you are concerned, heat the milk at home per the guidelines provided at www.foodsci.uoguelph.ca/dairyedu/pasteurization.html.
I was raised on raw goat's milk as I had a severe allergy to cow's milk. Since recently experiencing a resurgence of lactose intolerance I've returned to raw goat's milk products with great satisfaction. I still love goat's milk and since their first drink, so do my kids (human kids, not goat kids, although . . never mind.) For more info read my Examiner.com article.
Resources:
“Minnesota Dairy Goats,” Mills Farm Life, Fall 2008, p.4
“Response to Anti-Raw Milk Article Published in Clinical Infectious Diseases, January 2009 Prepared by The Weston A. Price Foundation,” http://www.realmilk.com/documents/ResponsetoInfectiousClinicalDiseaseArticle.pdf, accessed on May 31, 2010
“Where Can I Find Real Milk?” http://www.realmilk.com/where3.html#mn, accessed on May 31, 2010
More reading:
The Raw Milk Revolution: Behind America's Emerging Battle Over Food Rights
Storey's Guide to Raising Dairy Goats: Breeds, Care, Dairying
Raising Goats For Dummies
Raising Milk Goats Successfully
Powdered Goat Milk (good for baby formula):
Meyenberg Evaporated Goat Milk, 12-Ounce Cans (Pack of 12)
Meyenberg Powdered Goat Milk, Vitamin D, 12-Ounce Cans (Pack of 3)
Meyenberg - Meyenberg Goat Milk (Powdered), 12 oz powder
Milk, Goat, Powder, Instant, Can, 12 oz.
Tuesday, May 18, 2010
Guilt-Free Hollandaise
I recently discovered this wonderful, light, and creamy sauce when I ordered Eggs Benedict for the first time. The funny thing is, I've always wanted to try Eggs Benedict, but was convinced I wouldn't like them. It all started when I was about 9 years old and out for breakfast with my mom. E.B sounded great to me, so I ordered them, but the waitress convinced me the Hollandiase sauce draped over the fried egg, Canadian bacan, and english muffin stack was too "mature" for my taste-buds and I should order something else, like pancakes, which I did. Since then I have lingered over the menu at diners and cafes across the country, longing for Eggs Benedict, until that little voice creeps in the back of my mind whispering, "You won't like it. Order something safe, like pancakes."
A few weeks ago, it hit me that I have allowed one comment made by a well-meaning waitress to influence my breakfast choice for the past 35 years! So, I ordered it and you know what? I loved it! I loved it's buttery, lemony goodness. I loved its delectable, rich creaminess. I loved it until I realized how much fat and calories it contains. But, now that I have found my love I will not be thwarted that easily.
Lucky for me I came across a recipe on EatingWell.com with only 1 gram of fat and 17 calories per delicious tablespoon. I made it this morning and well, let's just say that 1 cup of Hollandaise contains 16 tablespoons of delectable yellow cream, and well, 15 of those tablespoons got in my belly! So what - if you're gonna pig out on 15 grams of fat, breakfast is the time to do it. I'll do an hour on the treadmill and burn off 250 calories before lunch like that (snap.)
By the way, if you can stir gravy, you can make this incredibly easy and tasty sauce. It's not just for eggs, replace your cheese sauce on broccoli or cauliflower with this recipe, or use it as a twist on biscuits and gravy. You can cover it and keep in in the fridge for two days (good luck with that) and just reheat in the microwave for a minute.
Hollandaise Sauce
1 tbl unsalted butter
3/4 cup non-fat buttermilk (I mixed mine from dry baking buttermilk) - divided
**Tip: you can make butter milk by mixing 1 tbl lemon juice or vinegar to 1 cup skim milk.
1 tbl cornstarch
1/2 tsp salt (I used kosher coarse salt)
pinch of cayenne pepper ( I used a dash)
1 large egg, lightly beaten
1 tbl FRESH lemon juice (about 1/3 of a fresh lemon - you do want that fresh taste)
Melt butter in a medium heavy saucepan over low heat, swirling pan to coat, and letting it turn golden before pouring off into a small bowl, reserve.
Whisk in a diffferent small bowl 1/4 cup of the buttermilk, the cornstarch, salt and cayenne until smooth. Whisk in the egg and remaining buttermilk and pour in buttered saucepan.
Put pan over medium low heat and continue to whisk continually until it starts to lightly simmer. Whisk and stir 15 seconds. (Mine never simmered, it just continued to thicken to about a pudding consistency.)
Remove from heat and squeeze in the lemon juice (remove any seeds that come out with the juice) and the reserved butter.
Serve hot or warm.
*To make Sauce Moutarde, add 2 tsp Dijon mustard. For Sauce Maltaise, use 1 1/2 tbl orange juice instead of lemon juice.
Eat healthy and happy! By the way, here are some links to the Eating Well magazine and also their cookbooks. EatingWell
; The Eating Well Cookbook: Favorite Recipes from Eating Well, the Magazine of Food & Health
Source: http://www.eatingwell.com/print/6144
A few weeks ago, it hit me that I have allowed one comment made by a well-meaning waitress to influence my breakfast choice for the past 35 years! So, I ordered it and you know what? I loved it! I loved it's buttery, lemony goodness. I loved its delectable, rich creaminess. I loved it until I realized how much fat and calories it contains. But, now that I have found my love I will not be thwarted that easily.
Lucky for me I came across a recipe on EatingWell.com with only 1 gram of fat and 17 calories per delicious tablespoon. I made it this morning and well, let's just say that 1 cup of Hollandaise contains 16 tablespoons of delectable yellow cream, and well, 15 of those tablespoons got in my belly! So what - if you're gonna pig out on 15 grams of fat, breakfast is the time to do it. I'll do an hour on the treadmill and burn off 250 calories before lunch like that (snap.)
By the way, if you can stir gravy, you can make this incredibly easy and tasty sauce. It's not just for eggs, replace your cheese sauce on broccoli or cauliflower with this recipe, or use it as a twist on biscuits and gravy. You can cover it and keep in in the fridge for two days (good luck with that) and just reheat in the microwave for a minute.
Hollandaise Sauce
1 tbl unsalted butter
3/4 cup non-fat buttermilk (I mixed mine from dry baking buttermilk) - divided
**Tip: you can make butter milk by mixing 1 tbl lemon juice or vinegar to 1 cup skim milk.
1 tbl cornstarch
1/2 tsp salt (I used kosher coarse salt)
pinch of cayenne pepper ( I used a dash)
1 large egg, lightly beaten
1 tbl FRESH lemon juice (about 1/3 of a fresh lemon - you do want that fresh taste)
Melt butter in a medium heavy saucepan over low heat, swirling pan to coat, and letting it turn golden before pouring off into a small bowl, reserve.
Whisk in a diffferent small bowl 1/4 cup of the buttermilk, the cornstarch, salt and cayenne until smooth. Whisk in the egg and remaining buttermilk and pour in buttered saucepan.
Put pan over medium low heat and continue to whisk continually until it starts to lightly simmer. Whisk and stir 15 seconds. (Mine never simmered, it just continued to thicken to about a pudding consistency.)
Remove from heat and squeeze in the lemon juice (remove any seeds that come out with the juice) and the reserved butter.
Serve hot or warm.
*To make Sauce Moutarde, add 2 tsp Dijon mustard. For Sauce Maltaise, use 1 1/2 tbl orange juice instead of lemon juice.
Eat healthy and happy! By the way, here are some links to the Eating Well magazine and also their cookbooks. EatingWell
; The Eating Well Cookbook: Favorite Recipes from Eating Well, the Magazine of Food & HealthSource: http://www.eatingwell.com/print/6144
Saturday, May 15, 2010
Potato: A Good Food with a Bad Rap
What's the deal with white potatoes having such a bad rap? They are a natural vegetable, a tuber, just like sweet potatoes, so why are they banned from so many diets? I get it that if you slather them with milk or cream, butter (or that nasty,cancerous, chemical laden, wanna-be margarine), and a load of full-fat sour cream, then you've kinda defeated the whole vegetable purpose, but what about a plain potato, skin and all?
I checked the FDA website for the nutritional value of white, russet potatoes and was pleasantly surprised at the results. Potatoes seem pretty darn healthy to me.
The main difference I saw between white and sweet potatoes is that the sweets are minimally lower in calories (a 7 oz. sweet potato has about 208 calories versus 220 in a white potato.) Sweets do have more calcium (56 grams in the sweet to 20 grams in the white) and thousands of RE units of Vitamin A (4350) whereas white potatoes have none. If you need Vitamin A - hands down, eat a sweet potato. Plus they taste great plain.
On the other hand, white potatoes have a bit more protein than sweet potatoes (5 grams in a white 7 oz. potato versus 3.5 grams in a sweet) and iron (2.8 mg compared to 1 mg in a sweet), and slightly less sodium (16 mg versus 20 mg sodium in a sweet.)
Harvard Medical School's Health Publications website lists the Glycemic Index for a russet potato (26) as slightly higher than that of a sweet potato (17), which could make sweet potatoes a safer bet if you are pre-diabetic or diabetic. Alternatively, the glycemic load for a boiled white potato was actually less (14). Go figure. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels.
I like the fact that one medium white potato has about 110 calories (not bad for a 100 calorie "snack") and NO fat of any kind: no saturated fat, no trans fat, no unsaturated fat. White potatoes are a good source of protein, low-fat carbohydrates, fiber, and various vitamins and minerals including high levels of Vitamin C, as well as a good amount of Potassium, and Vitamin B6. Go easy on the butter and choose low-fat sour cream if you must, but for heaven's sake, enjoy it!
So at the end of the day, eat a potato, it's fine.
Sources:
http://www.drmirkin.com/nutrition/sweet_potatoes_not_white.html
http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
http://www.nutritiondata.com/facts/vegetables-and-vegetable-products
I checked the FDA website for the nutritional value of white, russet potatoes and was pleasantly surprised at the results. Potatoes seem pretty darn healthy to me.
The main difference I saw between white and sweet potatoes is that the sweets are minimally lower in calories (a 7 oz. sweet potato has about 208 calories versus 220 in a white potato.) Sweets do have more calcium (56 grams in the sweet to 20 grams in the white) and thousands of RE units of Vitamin A (4350) whereas white potatoes have none. If you need Vitamin A - hands down, eat a sweet potato. Plus they taste great plain.
On the other hand, white potatoes have a bit more protein than sweet potatoes (5 grams in a white 7 oz. potato versus 3.5 grams in a sweet) and iron (2.8 mg compared to 1 mg in a sweet), and slightly less sodium (16 mg versus 20 mg sodium in a sweet.)
Harvard Medical School's Health Publications website lists the Glycemic Index for a russet potato (26) as slightly higher than that of a sweet potato (17), which could make sweet potatoes a safer bet if you are pre-diabetic or diabetic. Alternatively, the glycemic load for a boiled white potato was actually less (14). Go figure. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels.
I like the fact that one medium white potato has about 110 calories (not bad for a 100 calorie "snack") and NO fat of any kind: no saturated fat, no trans fat, no unsaturated fat. White potatoes are a good source of protein, low-fat carbohydrates, fiber, and various vitamins and minerals including high levels of Vitamin C, as well as a good amount of Potassium, and Vitamin B6. Go easy on the butter and choose low-fat sour cream if you must, but for heaven's sake, enjoy it!
So at the end of the day, eat a potato, it's fine.
Sources:
http://www.drmirkin.com/nutrition/sweet_potatoes_not_white.html
http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
http://www.nutritiondata.com/facts/vegetables-and-vegetable-products
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