What If You Could Give Talks That Sell?

To all my health and wellness colleagues, we all know how challenging it can sometimes be to pitch and sell at the end of a talk.

You want to make a big impact in people’s lives and that is why you got into this field; to help people improve their health and wellness.

And in order to do that, you have to let people know you can help them.

Giving talks – both in-person and online – is a GREAT way to get the word out about what you do and give people the opportunity to work with you.

​You’ve studied health and nutrition. You know your stuff……and you want to help people achieve life-changing results… while making a healthy living. There’s just one thing missing…clients!

If you can relate, you’re probably missing out on the ONE strategy that’s the quickest and most effective way to enroll private coaching clients AND fill group programs (such as cleanses and detoxes).

That strategy is SPEAKING – both in-person and on webinars. If you’re not consistently getting clients and selling your group programs, it’s because you need an audience… and audience of ideal clients.

Giving local talks and webinars will give you that audience!

Speaking is the #1 way to get clients!

Whether you’re a new coach or you’ve been in business for a while – this is the strategy that you can count on every time… if done the right way… to bring you new clients and program participants.

It’s more effective and a better use of your time than posting or advertising on social media, blogging, or email marketing.

That’s why I’m so excited to share that my friend and colleague, Amy Lippmann, is hosting a FREE webinar where she’ll answer these questions, and more, in detail.

Amy’s been in the health coaching field for 13+ years, first as a health coach and then working strategically with health coaches and nutritionists – helping them grow their businesses.

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She’s had the amazing opportunity to see what works and what doesn’t. And observing what makes some coaches successful, while others are spinning their wheels. 
Now she’s thrilled to help you.

If you’re a health coach or wellness entrepreneur, this is for you! You can register below: 

                           Free Webinar

“How to Give Talks that Get You Clients Every Time

(Even if You Haven’t Spoken to Groups Before)”

During this free webinar you’ll discover:

  • Why giving talks is THE best way to consistently get clients (and how much you can actually make, when you do it the RIGHT way)

  • The biggest mistakes that are stopping you from getting clients from your talks (and what to do instead)

  • How to give a talk, packed with great content, that’s designed to get clients hungry to work with you (without leaving you feeling salesy)

  • The top 4 things you need to do to get clients from every talk you give

SPECIAL BONUS!
Be sure to show up live and receive a customizable outline for your next webinar or live talk. Simply “fill in the blanks,” and speak! It’s that easy.

Click here to reserve your FREE spot now >>

 

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Natural Ways To Help Diabetes Symptoms

  1. Keep Up with Regular Checkups

Many people with complications of diabetes won’t have noticeable symptoms (for example, nonproliferative retinopathy, which can cause vision loss or gestational diabetes during pregnancy). This makes it really important that you get checked out by your doctor regularly to monitor your blood sugar levels, progression, eyes, skin, blood pressure levels, weight and heart.

To make sure you don’t put yourself at a higher risk for heart problems, work with your doctor to make sure you maintain near normal blood pressure, blood cholesterol and triglyceride (lipid) levels. Ideally, your blood pressure shouldn’t go over 130/80. You should also try to maintain a healthy weight and reduce inflammation in general. The best way to do this is to eat an unprocessed, healthy diet as well as exercise and sleep well.

  1. Eat a Balanced Diet and Exercise

As part of a healthy diabetes diet plan, you can help keep your blood sugar in the normal range by eating unprocessed, whole foods and avoiding things like added sugars, trans fats, processed grains and starches, and conventional dairy products.

Physical inactivity and obesity are strongly associated with the development of type 2 diabetes, which is why exercise is important to control symptoms and lower the risk for complications, such as heart disease. The National Institute of Health states that people can sharply lower their risk for diabetes by losing weight through regular physical activity and a diet low in sugar, refined fats and excess calories from processed foods.  The keto diet, for example, fits the bill for these requirements and will result in less insulin secretion.

You can join our Eat For Your Health group to learn more about using clean eating to manage disease.

  1. Control Blood Sugar to Help Stop Nerve Damage

The best way to help prevent or delay nerve damage is to closely regulate your blood sugar levels. If you suffer from digestive issues due to nerve damage affects your digestive organs, you can benefit from taking digestive enzymes, probiotics and supplements like magnesium that can help relax muscles, improve gut health and control symptoms. Our 98% aloe gel drink is a proven natural product to control blood sugar

Other problems like hormonal imbalances, sexual dysfunctions and trouble sleeping also will be greatly reduced when you improve your diet, nutrient intake, stress levels and condition overall.

  1. Help Protect and Treat the Skin

People with diabetes tend to have more bacterial, fungal and yeast infections than healthy people do. If you have diabetes, you can help prevent skin problems by managing your blood sugar levels, practicing good hygiene and treating skin naturally.

Doctors also recommend you limit how often you bathe when your skin is dry, use natural and mild products like our aloe hand soap to clean your skin (instead of many harsh, chemical products sold in most stores), moisturize daily with something mild such as our moisturizing lotion which you can get here, and avoid burning your skin in the sun.

  1. Safeguard the Eyes

People who keep their blood sugar levels closer to normal are less likely to have vision-related problems or at least more likely to experience milder symptoms. Early detection and appropriate follow-up care can save your vision.

To help lower the risk for eye-related problems like mild cataracts or glaucoma, you should have your eyes checked at least one to two times yearly. Staying physically active and maintaining a healthy diet can prevent or delay vision loss by controlling blood sugar. One supplement that we recommend is our Forever Vision

Specially For Mother’s Day 👩🌹

Radishes and cucumbers 🥒 have a ton of health benefits; from improving digestion, to promoting weight loss. Both of the bright vegetables contain fiber and cucumber’s high water content work to hydrate your body and your digestive tract.

Don’t forget the olive oil! You won’t want to miss out on the addition of this incredibly flavorful, healthy fat. I made a simple dressing by just whipping olive oil and lemon juice and season with salt and pepper!

If you really want to make something special for mom, make her this salad 🍴

Recipe:

Ingredients

  • 1 English cucumber
  • 2 bunches radishes
  • 1/2 red onion
  • 1/2 cup olive oil
  • 1/2 freshly squeezed lemon juice
  • 1 Tbls fresh thyme
  • 1 tsp sea salt
  • 1 tsp ground black pepper

Instructions

  1. Slice cucumber, radish, and onion very finely with a knife. Combine together in a bowl.
  2. In a separate bowl, whisk together olive oil, lemon juice, thyme, salt, and pepper. Pour over vegetables and toss. To coats.
  3. Place in refrigerator to chill for 30 minutes to an hour.

This is just one of the delicious recipes you can have access to when you join our private group: Eat For Your Health on Facebook.

Check out the group here!

And by the way, you can still access our popular list: 7 Top Foods To Lower Blood Pressure.

You can download it here!

7 Foods That May Help With Weight Loss

Most people I know who are trying to lose weight would prefer to do it the natural way; with real food.

Weight loss is complex, some of us may think it is just about food and exercise; don’t we all wish it was that simple! If you’re struggling to lose weight, you may fear that your body is betraying you, you’ve messed up your metabolism, or you’ll have to live on chicken and broccoli for the rest of your life.

Factors such as hormones, sleep, inflammation, the gut microbiome, medication, unexpressed emotions, and genes all influence your ability to lose weight and keep it off. Just mentioning this because it is important that we understand how our body functions in our attempts to maintain a healthy weight. You can read more on this here.

When we hear weight loss foods, we often think about frozen, prepared, and often expensive “diet” meals. We hardly think about real, whole foods. These foods are not just filling and can help you manage your weight – but they offer numerous health benefits as well.

Let us look at a few of these foods:

  • Kale. This dark, leafy green vegetable provides fiber, iron and calcium – and at about 35 calories per cup (raw and chopped), it is a low-calorie way to fill up. Choose organic when possible. You can also place a bunch in a large, sealable bag and freeze. Once frozen, crush the bag and use the kale with eggs, or in soups or smoothies.

Dr. Weil has a great salad which you can enjoy: Tuscan Kale Salad

Kale belongs to a group of vegetables called cruciferous vegetables, which also includes cauliflower and brussels sprouts. These are some of the most nutritionally dense vegetables.

Dr. Josh Axe has 2 great recipes I have tried, you will enjoy them.

 Kale Shake or Turkey Bacon Brussels Sprouts

  • Lentils. High in protein, lentils can help prevent spikes in insulin levels that can cause your body to store excess fat. Just like kale, add to eggs, soups or salads. Low in calories and high in nutrition, they are the perfect legume to eat in the summer in salads, spreads, for crudité and crackers.

Lentils include all the beneficial nutrients like fiber, protein, minerals and vitamins, and they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied. This is very beneficial for those who want to lose weight.

  • Blueberries. A good source of antioxidants, blueberries have over 3.5 grams of fiber per cup, which can help to fill you up and keep your digestive system running smoothly. If fresh seasonable berries are not available,  frozen organic berries are just as good.

 

  • Coconut Oil. This is arguably the healthiest, most natural oil we can use in our food. It helps decrease body weight and body fat and helps in proper thyroid function.

 

  •  Chicken. If you’re trying to lose weight, chicken is a readily available, powerful fat-burning food. Just three ounces of chicken — about the size of a deck of cards — provides about 37 percent of your body’s daily value for protein This nutrient helps keep our bodies energized, our muscles looking sculpted and our bellies feeling satiated. Opt for quality, locally grown or organic chicken whenever possible.

 

  • Bone Broth. Regarded as one the healing foods and has the potential to transform your health in tangible ways and help burn fat. It is rich in amino acids and therefore, bone broth prevents muscle breakdown, increases your metabolism and helps detoxify your body. While our ancestors ate bone broth regularly, since they wasted no part of an animal’s body, it’s no longer as common in our daily diet. But you can reap the benefits of this ancient elixir. Try making my favorite Beef Bone Broth Recipe to add this nutrient-rich, fat-burning food into your diet.

 

  • Protein Shake. Adding protein powder to your breakfast smoothie or taking a daily supplement can help your body not only decrease body fat and increase muscle tone, but also spike energy levels while stabilizing blood sugar. Talk about a multitasker. You can get your supply of protein shake here.

Vitamin C Benefits

Vitamin C (also known as ascorbic acid) is abundant in vegetables and fruits. A water-soluble vitamin and powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin.

Vitamin C is easy to get through foods, as many fruits and vegetables contain vitamin C. Good sources include: apples, asparagus, berries, broccoli, cabbage, melon (cantaloupe, honeydew, watermelon), cauliflower, citrus fruits (lemons, limes, oranges), kiwi, fortified foods (breads, grains, cereal), dark leafy greens (kale, spinach), peppers (especially red bell peppers, which have among the highest per-serving vitamin C content), potatoes, and tomatoes.

When obtained from food sources and supplements in the recommended dosages, vitamin C is generally regarded as safe. Side effects are rarely reported, but include diarrhea, nausea, abdominal cramps, and other gastrointestinal symptoms. For most healthy individuals, the body can only hold and use about 200-250 mg of vitamin C a day, and any excess is lost though urine. At times of illness, during recovery from injury, or under conditions of increased oxidative stress (including smoking), the body can use greater amounts.

Dietary sources of Vitamin C are also great for incorporating in a healthy way of eating that can aid in weight loss, especially for diabetics.

Looking for a scientifically proven way to reverse type 2 diabetes and lose belly fat. Learn this 60 second habit that does not involve exercise, dieting, or drugs.

Take a look here:

New Recipe:Beef and Cabbage Stir Fry

Most days I have some ground beef  in my freezer or fridge, this recipe is great with ground beef and is low cost especially if you are on a low budget like me. For those of you who avoid beef, I think pork or even ground turkey would work just as well or better, and will most likely be less expensive than beef. You can use a whole pound of meat if you like extra protein, but I found that the half pound I had gave me just the right ratio of meat to cabbage.

Better yet, you can make a sizable amount to have dinner ready for those days of the week when you have either had a long day at the office or just need something healthy pronto!

You can also add some shredded carrot and sliced green onion for color. There are so many other fun things you can put in your beef and cabbage stir fry, though, like sliced mushrooms, thinly sliced red bell pepper, water chestnuts, or even some snow peas.

This makes 4 servings and can be prepared in 30 minutes!

(source: https://www.budgetbytes.com/beef-cabbage-stir-fry/)

INGREDIENTS

STIR FRY SAUCE

  • 2 Tbsp soy sauce 
  • 1 Tbsp toasted sesame oil 
  • 1 Tbsp chilli sauce
  • 1/2 Tbsp brown sugar 

STIR FRY

  • 1/2 head green cabbage 
  • 2 carrots
  • 3 green onions 
  • 1/2 Tbsp neutral cooking oil 
  • 1/2 lb. lean ground beef 
  • 2 cloves garlic
  • 1 Tbsp fresh grated ginger 
  • Pinch of salt and pepper 

INSTRUCTIONS

  • Prepare the stir fry sauce first. In a small bowl stir together the soy sauce, toasted sesame oil, chilli sauce, and brown sugar. Set the sauce aside.
  • Shred the vegetables so they are ready to go when you need them. Cut one small cabbage in half, remove the core, and then finely shred the leaves of one half the cabbage (4-6 cups once shredded, save the other half for another recipe). Peel two carrots, then use a cheese grater to shred them (1 cup shredded). Slice three green onions. Mince two cloves of garlic. Peel a knob of ginger using either a vegetable peeler or by scraping with the side of a spoon, then grate it using a small-holed cheese grater.
  • Heat a large skillet over medium heat. Once hot add the cooking oil, ground beef, garlic, ginger, and a pinch of salt and pepper. Cook the beef until browned (about five minutes).
  • Add the cabbage and carrots to the skillet and continue to stir and cook until the cabbage is slightly wilted (or fully wilted, if you prefer). Stir in the prepared sauce and the green onions. Top with a sprinkle of sesame seeds and a drizzle of chilli, then serve.

If you would like more recipes, join a community of like minded individuals where you can get help with weight loss through healthy eating, toxic free products to help your skin and hair. There is new content added every week on healthy eating, recipes, weight loss ideas, women’s issues, and any other issues that may arise.

You can try out the group for $1 for 14 days and see if it is for you, if not, no worries.

Join here

 

Eating For Auto Immune Disease

Chances are if you do not have an auto immune disease, you have one way or another heard about it.

An autoimmune disease is a condition in which your immune system mistakenly attacks your body. The immune system normally guards against germs like bacteria and viruses. When it senses these foreign invaders, it sends out an army of fighter cells to attack them. Normally, the immune system can tell the difference between foreign cells and your own cells.

In an autoimmune disease, the immune system mistakes part of your body, like your joints or skin, as foreign. It releases proteins called autoantibodies that attack healthy cells.

There are a lot of different autoimmune diseases. Common ones include:

1. Type 1 diabetes

The pancreas produces the hormone insulin, which helps regulate blood sugar levels,  the immune system attacks and destroys insulin-producing cells in the pancreas.

2. Rheumatoid arthritis (RA)

The immune system attacks the joints. This attack causes redness, warmth, soreness, and stiffness in the joints.

3. Psoriasis

Psoriasis causes skin cells to multiply too quickly. The extra cells build up and form inflamed red patches, commonly with silver-white scales of plaque on the skin.

4. Multiple sclerosis

Multiple Sclerosis damages the protective coating that surrounds nerve cells in the central nervous system. This slows the transmission speed of messages between your brain and spinal cord to and from the rest of your body.

This damage can lead to symptoms like numbness, weakness, balance issues, and trouble walking. The disease comes in several forms that progress at different rates.

5. Inflammatory bowel disease

This is a term used to describe conditions that cause inflammation in the lining of the intestinal wall. Each type of IBD affects a different part of the GI tract.

  • Crohn’s disease can inflame any part of the GI tract, from the mouth to the anus.
  • Ulcerative Colitis affects only the lining of the large intestine (colon) and rectum.

7. Addison’s disease

Addison’s disease affects the adrenal glands, which produce the hormones cortisol and aldosterone as well as androgen hormones. Having too little of cortisol can affect the way the body uses and stores carbohydrates and sugar (glucose).

Symptoms include weakness, fatigue, weight loss, and low blood sugar.

All autoimmune diseases, at their root, have similar triggers. How it manifests in your body is largely due to a genetic predisposition.

At the core of all autoimmune conditions are three factors:

  • Genetic predisposition (you often know your weakness based on things that “run in the family”).
  • Environmental triggers
  • Leaky gut (this is covered extensively in our group “Eat for your health”, which you can join here)

DIETARY CHANGES

  1. Eliminate all processed foods. Anything that came in a package with a long list of ingredients was out. No exceptions. No cheat days.
  2. Eliminate gluten 100%. Eliminating gluten does not mean some of the time, it means adhering to a gluten-free diet strictly, as if gluten caused an anaphylactic reaction. It is not an option.
  3. Eliminate processed dairy 100%. See gluten above for what “eliminated 100%” means.
  4. Eat minimal grains, beans, pulses and legumes. Complex carbs found in grains and beans can be tough on the most ironclad digestive systems. And given my limited nutrition knowledge, the conflict around these being in the diet when trying to heal the gut inspired me to avoid them.
  5. Make your own meals. 
  6. Eat organic. Eliminate any potential disruption from chemicals.
  7. Eliminate all coffee, alcohol and refined sugar. Again, elimination is not “mostly” or “not a lot”. Elimination is complete avoidance.
  8. Eat small portions of animal-based protein. .

Consume loads of bone broth. I cannot stress enough the importance of consistency when it comes to healing. If we consider that what we eat and drink will either build health or build disease, when we are in an acute state of disease, we want to focus on the foods that will heal.

It is evident that the focus here is eating real food, minimally processed, gluten and dairy-free, low to no chemicals and made with love, attention and care.

The Diabetic Diet: Create Your Eating Plan

 

Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here’s help getting started, from meal planning to counting carbohydrates.
A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.

A diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.

Why do you need to develop a healthy-eating plan?

If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats.

When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a high blood glucose level (hyperglycemia) that, if persistent, may lead to long-term complications, such as nerve, kidney and heart damage.

You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.

For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.

What does a diabetes diet involve?

A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through a medication.

Recommended foods

Make your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and “good” fats.

Healthy carbohydrates

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:

Fruits
Vegetables
Whole grains
Legumes, such as beans and peas
Low-fat dairy products, such as milk and cheese
Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

Fiber-rich foods

Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:

Vegetables
Fruits
Nuts
Legumes, such as beans and peas
Whole grains
Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.

Avoid fried fish and fish with high levels of mercury, such as king mackerel.

‘Good’ fats

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:

Avocados
Nuts
Canola, olive and peanut oils
But don’t overdo it, as all fats are high in calories.

Foods to avoid

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.
Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
Sodium. Aim for less than 2,300 mg of sodium a day. Your doctor may suggest you aim for even less if you have high blood pressure.
Putting it all together: Creating a plan

You may use a few different approaches to create a diabetes diet to help you keep your blood glucose level within a normal range. With a dietitian’s help, you may find that one or a combination of the following methods works for you:
The American Diabetes Association offers a simple method of meal planning. In essence, it focuses on eating more vegetables. Follow these steps when preparing your plate:

Fill half of your plate with nonstarchy vegetables, such as spinach, carrots and tomatoes.
Fill a quarter of your plate with a protein, such as tuna, lean pork or chicken.
Fill the last quarter with a whole-grain item, such as brown rice, or a starchy vegetable, such as green peas.
Include “good” fats such as nuts or avocados in small amounts.
Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.
Counting carbohydrates

Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. To help control your blood sugar, you may need to learn to calculate the amount of carbohydrates you are eating so that you can adjust the dose of insulin accordingly. It’s important to keep track of the amount of carbohydrates in each meal or snack.
Choose your foods

A dietitian may recommend you choose specific foods to help you plan meals and snacks. You can choose a number of foods from lists including categories such as carbohydrates, proteins and fats.

One serving in a category is called a “choice.” A food choice has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same category. For example, the starch, fruits and milk list includes choices that are 12 to 15 grams of carbohydrates.

Glycemic index

Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood glucose levels. Talk with your dietitian about whether this method might work for you.

A sample menu

When planning meals, take into account your size and activity level. The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.

Breakfast. Whole-wheat bread (1 medium slice) with 2 teaspoons jelly, 1/2 cup shredded wheat cereal with a cup of 1 percent low-fat milk, a piece of fruit, coffee
Lunch. Roast beef sandwich on wheat bread with lettuce, low-fat American cheese, tomato and mayonnaise, medium apple, water
Dinner. Salmon, 1 1/2 teaspoons vegetable oil, small baked potato, 1/2 cup carrots, 1/2 cup green beans, medium white dinner roll, unsweetened iced tea, milk
Snack. 2 1/2 cups popcorn with 1 1/2 teaspoons margarine
What are the results of a diabetes diet?

Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals.

Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer..

If you really want to change and manage your health through healthy eating, if you are diabetic, if you are a woman who wants to eat right for their reproductive health, or you need to lose weight, or battling any chronic illness, you need to join our community.

Our group, Eat For Your Health, is a group of like-minded individuals who share ideas on healthy, clean eating.

This is a resourceful group with tried and tested ideas and recipes to help you reach your health goals.

You can join the group here for just $1 and try it out for 14 days. If you feel it is the program for you, you can continue for the low price of $7 per month!

Each week, you get new information on research being carried on in the world of clean eating, new recipes, meal plans, illness specific information and a weekly Facebook live for new information.

Join us here and we will see you in the inside.

7 Reasons Sweet Potatoes Are Good for Diabetes

1. Stabilizes Blood Sugar

Sweet potatoes are an excellent dietary addition for those with diabetes as they have been shown to help reduce and regulate blood sugar levels. In fact, there are several studies focused on learning more about the connection between the sweet potato and diabetes. Caiapo, in particular, is a type of white sweet potato that has been studied extensively for its anti-diabetic properties.

2. High in Antioxidants

Antioxidants are compounds that help fight off harmful free radicals to reduce the risk of chronic disease and prevent damage to the cells. Antioxidants may protect against diabetes, heart disease and even cancer. Besides being rich in fiber and many important vitamins and minerals, sweet potatoes are also loaded with these beneficial antioxidants.

3. Boosts Brain Function

Some research has found that eating sweet potatoes could help boost brain function and improve memory thanks to their abundance of nutrients and antioxidants.

4.  Enhances Immunity

Sweet potato nutrition is jam-packed with vitamin A, with each medium potato cramming in about 438 percent of the daily vitamin A requirement. This vitamin plays a role in many aspects of health, but it is especially important in terms of immunity.

5.  Promotes Vision Health

In addition to boosting immunity, vitamin A is also integral to maintaining healthy vision. A deficiency of vitamin A can result in symptoms like dry eyes, night blindness, a buildup of keratin on the conjunctiva and even total vision loss in severe cases.

One medium sweet potato can meet and exceed your daily vitamin A needs. In fact, if you can squeeze even just one-fourth of a sweet potato into your diet, you’re set for the entire day.

6. Aids in Weight Loss

If you have a few stubborn pounds that you’re trying to lose, incorporating this nutritious root vegetable into your diet may be able to help. The sweet potato benefits weight loss because it’s nutrient content and loaded with fiber to help keep you full.

Just one cup of sweet potatoes Provides 6.6 grams of fiber, or up to 26 percent of what you need for the entire day.

7.

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Butter vs Margarine

For some of us who enjoy bread, spreads are always confusing. Extra virgin olive oil is usually a great choice. Its a heart-healthy fat. It is a much better choice than margarine. Margarine was originally developed as a cheap substitute for butter, and has evolved from some fairly unappealing animal-based ingredients into a vegetable oil based spread with added chemicals that make it more flavorful and easier to spread. To achieve that solid, spreadable consistency, margarine manufacturers add hydrogenated vegetable oil, creating unhealthy compounds that may contribute to heart disease and stroke. In addition, the heat and chemicals used to harden vegetable oils produce trans-fatty acids (TFAs), which can contribute to heart disease, increase cancer risks, promote inflammation and accelerate tissue degeneration.

Butter1957621_L is definitely the better choice. In fact, some recent studies suggest that natural saturated fats, such as those found in butter, may not significantly contribute to cardiovascular disease, though further study is warranted. In any case, butter is closer to a whole food than margarine. If you must opt for a spread that is not extra virgin olive oil, I suggest moderate amounts of grass-fed, organic butter. Also be cautious of store bought spreads that promote having “olive oil”. Olive oil is generally a minor ingredient while the rest of the fats are essentially margarine.