Consider this: Over 25 percent of the vitamins and minerals we consume go to supporting our eyes. For example, in healthy eyes, the concentration of vitamin C in eye vessels is higher than anywhere else in the body. It's not surprising that healthy food choices play a role in preventing age-related macular degeneration, glaucoma, cataracts and other major thieves of vision.

As eye health is connected to whole body health, a diet that supports healthy, strong vision is similar to a diet that supports health in all our body systems. We all know that eating mainly fresh, whole vegetables and fruits, whole grains and lean proteins with few processed foods or added sugar, sodium or trans fats is the best way to ensure good health and good eyes. In addition to these basics of eating well, however, there are specific vitamin and minerals that worth increasing your intake of via foods or supplements.

Beta-carotene. High levels of antioxidants including beta-carotene, selenium, and vitamins C and E protect against photosensitive problems such as macular degeneration, a leading cause of vision impairment in North America. Increasing one's intake of antioxidants means choosing bright orange and dark green vegetables more often. Your mother was right – carrots are good for your eyes!

Bioflavonoids. These compounds are a super-class of antioxidants which work in synergy with better known antioxidants like vitamin C. High intake of bioflavonoids such as the quercetin found in onions, apples and garlic are known to be effective prevention for cataracts which cloud our vision as we age.

Essential fatty acids. Also known as EFAs or “good” fats, these omega-3s and omega-6s are essential because every system in our body needs them and we can only get them from our diet. EFAs, which are polyunsaturated, compete with saturated fats to become part of the cell membranes in our eyes. Saturated fats make cell membranes stiff while EFAs are conducive to fluidity and less inflammation. As you probably know, cold water fish like salmon, mackerel and sardines are good sources, but so are seed oils from hemp, flax and black currants.

Lutein and zeaxanthin. These two carotenoids (they're yellow and orange-red) are in the same family as beta-carotene and are found in many of the same foods including egg yolks, corn and paprika. Research from Harvard Medical School found that eating carotenoid-rich dark leafy green vegetables at least once of week was enough to lower risk of macular degeneration. Of course, you ought to be eating way more that than but it goes to show how powerful these nutrients are!

Lycopene. Like lutein and zeaxanthin, lycopene is red or pink plant pigment that you may have heard of in association with prostate cancer or healthy skin. It 's also known to prevent aging of the eye. This antioxidant deserves all the press because it is twice as powerful as beta-carotene and ten times more powerful than vitamin E! Best food sources include watermelon, tomatoes, guava and pink grapefruit. 


In good eye health!
Cheryl Wahl, RHN
Certified Professional Cancer Coach
Cancer Exercise Specialist

Oh, I'm having so much fun with these national food days, why didn't I start them earlier!

This one is a good one, who doesn't LOVE strawberries (unless you're allergic to them I guess).  I got the following information from foodimentary.com.  They had some interesting facts and history on the strawberry:

1. Strawberries are the only fruit with seeds on the outside.
2. The average strawberry has 200 seeds.
3. The ancient Romans believed that strawberries alleviated symptoms of melancholy, fainting, all inflammations, fevers, throat infections, kidney stones, bad breath, attacks of gout, and diseases of the blood, liver and spleen.
4. To symbolize perfection and righteousness, medieval stone masons carved strawberry designs on altars and around the tops of pillars in churches and cathedrals.
5. In parts of Bavaria, country folk still practice the annual rite each spring of tying small baskets of wild strawberries to the horns of their cattle as an offering to elves. They believe that the elves, are passionately fond of strawberries, will help to produce healthy calves and an abundance of milk in return.​

And some nutrition and health facts on the strawberry:

1. Strawberries are the 4th best source of antioxidants among fruit
2. They are very fragile and lose a lot of their vitamin C after only 2 days in your fridge
3. 1 cup of strawberries can help to regulate blood sugar levels (I guess that's why you eat them with the shortcake, hey?)
4. C reactive protein is a marker in the blood for inflammation and regular consumption of strawberries help to reduce that (which reduces your risk of cancer, heart disease, diabetes, etc)
5. 1 cup has 113% of your daily intake of vitamin C and a good source of fiber
6. Decreases inflammation in the digestive tract, thereby reducing symptoms of inflammatory bowel conditions like IBS and colitis

I've got a really simple Strawberry Parfait recipe on my website.  You can have it for breakfast, an afternoon snack or dessert.

Enjoy!

In good health,
Cheryl Wahl, RHN
Certified Professional Cancer Coach
Cancer Exercise Specialist

It’s almost here!  Saturday’s a BIG day for me!

For the past couple of months, I’ve been training for the Spartan race and it’s this Saturday June 6th.  For those that don’t know what this is, it’s an obstacle course race that’s a 5, 10 or 15 km run with 15-20 obstacles spread throughout.  It’s tough, it looks a little scary, but I’m excited.

As a fitness instructor and nutritionist, I need to stay in shape.  I don’t know about you but for me, I need to have a goal and a schedule to stay on track.  At the beginning of the year, my friend Diane and I decided to organize a group of people into a team and train together every week.  I added in a weekly nutrition information program and here we are!

One product that I have come to love over the past couple of months, and is a staple in my house, is the mighty coconut. 

Did you know that the survival of ancient civilizations has a lot to do with the types of food they live off?  It's no wonder many ancient foods, like quinoa and the coconut of the Pacific Islanders, have all the nutrients to sustain these societies. These foods are now called super-foods in today's society, in contrast to villainous fast foods. However, these super-foods super-foods were considered the norm by history's most productive civilizations.

Coconut is a superfood in a class by itself because it contains saturated fat – yes, the fat we've all been told to avoid like the plague! There was a time when this tropical fruit was shunned for being high in saturated fat, but research has vindicated the coconut revealing that it contains a type of saturated fat that is beneficial to health. How can that be? The answer lies in the length of the fatty acid chain.

Here's a quick lesson in chemistry 101 (if science isn’t your thing, skip to the next paragraph, I won’t tell). Fatty acids are composed of a long chain of carbon and hydrogen molecules. The number of carbons determines the length of the fatty acid while the number of hydrogens determines the level of saturation. In the body, longer chain fatty acids have been found to have negative health effects while shorter chain fats may contain benefits.

The saturated fat in coconuts and coconut oil is medium chain in length and easily absorbed into the body. This means that energy from coconut fat burned up faster with less accumulation of the fatty deposits we all want to avoid. The medium chain fat in coconut has actually been called “the world's only low-calorie fat” because it metabolizes much like carbohydrates serving as a readily available, long-lasting energy source of the body. There's even evidence that eating rich coconut can aid in weight loss.

It's not just its special type of fat that makes coconut a healthful superfood. The raw flesh of a coconut is high in fibre and, like other nuts, provides an excellent source of B vitamins, iron and zinc. Drying coconut concentrates these nutrients giving them more nutritional impact per gram weight. Dried coconut is a versatile ingredient that's delicious on cereal, in trail mix or sprinkled onto a pure simple bowl of fruit. Coconut is naturally sweet so skip the sweetened dried coconut flakes and go for unsweetened.

You can also obtain the wonderful nutrition of coconuts in oil.  It’s what I cook with and use in my baking.  When using coconut in recipes, however, beware that high heat destroys its nutrients so avoid cooking them at high temperatures.

Another part of the coconut, I’m sure you’ve heard about, is coconut water.  It’s an extremely popular product on the market right now.  It is a clear, light, refreshing liquid (95 percent water) extracted from young, green coconuts that have not reached maturity. These look much different from the brown hairy ones you commonly see in the produce section—they are white, smooth, and pointed on one end, flat on the other.

Coconut water is rich in B vitamins and minerals and is an excellent source of electrolytes and natural salts, especially potassium and magnesium.  The health benefits of consuming coconut water are many:

• Combating dehydration (great for exercising!)
  
• Helps regulate blood pressure and improves circulation
  
• Aids in kidney function
  
• Balances blood sugar levels
  
• Feeds the good bacteria in our gut regulating our bowel movements
  
• Supports our immune system
  
• Rich in cytokinins which have anti-cancer effects 
  

So as I’m training, coconut water is my sports drink.  Just be careful of the many brands that are out there.  Make sure it’s 100% natural coconut water, no sugar added and not from concentrate.  I like to add one can to my water bottle and then fill it with cold filtered water.

Have a look at the infographic below.  It shows all the uses of this wondrous plant.

What uses have you found for coconut products?  Post in the comment below and share what you've discovered.

In good health,
Cheryl Wahl, RHN
Certified Professional Cancer Coach
Cancer Exercise Specialist

Eating out does not have to derail your weight loss and healthy eating efforts.  Being prepared and having a strategic plan will allow you to eat out at almost any restaurant and still stay on track. 

TIP 1 - Plan ahead:  Most restaurants have their menus online and some even have the nutritional info posted (chains mostly).  Go online, search for the nutrition information of the restaurant you want to go to, and plan out your choices. Popular restaurants that have all their nutrition facts posted online include Starbucks, Pizza Hut, Chipotle, The Keg, Milestones, Montana's, Boston Pizza and more.

http://caloriecount.about.com/restaurants-mc1 – This website also has a pretty broad listing of restaurants and their menu item nutrition facts.

If you want the low-down on nutrition information for menu items, The Economist ran a great commentary on the issue as it pertains to New York when in first hit the fan in 2011. http://www.economist.com/blogs/babbage/2011/07/menu-labelling

Once you arrive:

TIP 2-  Drink please!  Try ordering a warm drink first thing such as hot water with some fresh lemon slices.  You’ll be surprised how this warm calming drink can fill you up and soothe the craving/hunger beast.  Herbal tea is also a great option while coffee tends to throw off blood sugar levels and may lead to cravings and bad decisions later on.

TIP 3 - Be an assertive orderer:  Don’t be afraid to modify the menu.  Trust me, in this age of “nutritionism”, waiters are used to it. Ask questions and know the terminology.  Grilled, steamed, broiled, boiled and baked are fine but beware of terms such as creamy, smothered, lightly breaded, deep fried.   Ask for sauces on the side and leave out the fries/rice/pasta/potatoes that usually come with the main and ask for extra veggies instead (most restaurants are happy to do this).      

TIP 4 - Start with soup or salad:  both can be filling and satisfying.  Order the dressing on the side and dip your fork lightly in the dressing before every forkful.  Stay with non-creamy soups.  Ask the server if dairy is added that will let you know if they add cream or cheese or even butter (you can even tell your server that you are lactose intolerant to make sure they don’t add cream, butter or cheese) 

TIP 5 - Appetizers as the main course: Try ordering from the appetizer menu if you don’t find anything you want on the main menu such as grilled calamari, caprese salad, or shrimp cocktail.  Saves calories with smaller portions and is less expensive.

TIP 6 - Liquor Control:  Alcohol can stimulate hunger so never drink on an empty stomach (really throws off blood sugar) and try to follow the 1:1 rule; follow a glass of wine with a full glass of water.  Even try to cut the wine with ½ club soda or Perrier in a wine Spritzer or mix vodka with soda water.

TIP 7 -  Portion Control/Leftovers for the next day:  Most restaurants provide huge portions-take a look at the size of the plate or bowl!  Eyeball your serving size (palm of your hand) and divide your portion accordingly.  Make a mental note to have the rest packed-up for home, or, better yet, ask the waiter for a to-go container and box it up right away.  Bonus: Less for you to cook the next day.

The smart phone world is still trying to stay on top of restaurant nutrition. There are a few good apps out there, but they need constant updating. Here are a few free ones that are worth trying, just to get a sense of what your waistline is up against:

https://itunes.apple.com/app/restaurant-nutrition/id285180322?mt=8 – Restaurant Nutrition by Foundation HealthCareNetwork

https://play.google.com/store/apps/details?id=com.unifiedlifestyle.rn&hl=en – Restaurant Nutrition by Unified Lifestyle

http://appworld.blackberry.com/webstore/content/755/?countrycode=CA  - Calorie Count Nutrition Search by Calorie Count

 

A busy schedule can also throw off the timing of your meals so keeping healthful, wholesome snacks like trail mix and all-natural granola bars in your car or purse can keep you from having a blood sugar freak out.

And what happens when our blood sugars crash?  We usually crave something sweet, simple carbs, like chocolate, donuts or cookies.  This only creates the rollercoaster ride of blood sugar highs and lows.

Here are some natural stress-busting foods:

Hemp seeds. Also known as hemp hearts, hulled hemp seeds are great for sprinkling on cereal or salads and they're an excellent source of protein, omega-3 fatty acids and B vitamins that help your body make nerve-calming tryptophan.

Coconut water. Available in convenient single-serve tetrapaks, this tropical drink is a natural source of electrolytes, vitamin C and medium-chain fatty acids that are used as immediate energy for your active body.

Granola bars with no refined sugar. Between meals, when you're on the go, granola bars are easy to slip into your bag so you don't have to resort to vending machines or gas station fare. Choose a bar with no refined, white sugar in the ingredient list as that will only aggravate your overworked adrenal glands. 

A few of my favourite brands are Kashi and Kind.  Or you can make your own with this recipe from 'Oh She Glows', my current go to recipe book.

Trail mix. Pre-pack small handfuls of dried fruit, seeds and nuts to help keep blood sugar levels stable during a long day. Like granola bars, these little bags of raw energy will prevent resorting to non-nutritive processed food that may stress you out further.


Do you have any healthy portable snacks?  Share them with us in the comments below.

In good health,
Cheryl Wahl, RHN
Certified Professional Cancer Coach

The Food Marketing Institute has recently reported that 71% of us are cooking at home more often these days. That means more people are sitting in rush hour traffic rummaging through their cupboards and fridge in their minds, trying to figure out what's for dinner. Naturally, home cooking has fewer calories and more nutritional value than restaurant meals but are you maximizing your savings or adding to your stress when you eat at home?

The average household wastes 14% of the food they buy due to poor planning and wastage. If you spend $250 a week on groceries (the average family of four), 14% is the equivalent of three gourmet lunches.

By planning your meals you only shop for the fresh items you need for the week, thus reducing wastage and worry. Any extra portions can be labelled with the date and frozen right after you make them so they avoid becoming funky experiments in the back of the fridge.

When you plan meals, make sure to include enough foods from each food group, with special attention to fresh vegetables and fruits for every meal as well as snacks. Always keep an eye out for sales on grain products like rice, pasta, couscous and oats so you can stock up and have them as staples for every meal. Frozen fish, frozen vegetables and even frozen fruit are also good to keep on hand for quick entrees, side dishes and smoothies when you haven't had a chance to buy fresh ingredients.

Meat is definitely the most costly mealtime staple but re-thinking how you use it can be better for your wallet and your waistline. With books like In Defence of Food by Micheal Pollan, it's becoming increasingly popular to think of meat as a condiment for vegetables as opposed to the meal's focal point. Diversify your cooking skills and learn techniques to stretch your food dollar. For instance, braising or slow cooking cheaper cuts of meat is an easy way to save on meat. Or, better yet, swap out meat for lentils and other beans once or twice a week for even greater savings – and health benefits.  Soups, casseroles and salads are all great ways to pepper in a little meat instead of serving it in one big chunk.

The benefits of meal planning are numerous and getting started is surprisingly simple. All you need to do is jot down your meals before you go grocery shopping,  know what you have on hand, and write out your shopping list so you buy only what you need.

At the beginning of the year, when money and budgeting is on our minds, here a few tips that allow us to eat healthy while managing our food budget:

• Buy produce in season when prices are lowest and nutrient value is peaking. If possible, buy locally grown foods. 
  
• Invest in proper storage containers, or save old jars from peanut butter or spaghetti sauce (these are free).
  
• Buy generic and store brand items. They are less expensive yet comparable in quality and nutrient content. 
  
• Buy in bulk when possible and avoid pre-cut fruits and vegetables. Select family-size packages of meat or poultry and freeze meal-size portions. 
  
• Shop sales and do your homework with the weekly flyers before shopping. Different food stores put high visibility staples on sale, but have higher prices on other items. 
• Buy frozen fruits and vegetables that are more economical and require little preparation. Most retain more nutrients than “fresh” produce, as they are harvested and packaged at peak ripeness, compared to “fresh” produce that must be picked early and therefore have less nutrients. 
  
• Warehouse chains usually have lower cost on staple items like dairy, meat, and eggs. 
  
• Use water from the tap or purchase a water filtration system. Purchase a stock of refillable bottles that can be filled each week and then reused. 
  
• Create your own single serving snack packages. This will help you maintain proper portion control while avoiding the premium pricing associated with the excess packaging. 
  
• Buy canned fish including tuna, salmon, and sardines as they are great sources of omega-3 fatty acids, which have been shown to provide a wide range of health benefits. They are easily added to pasta dishes, salads and more.

Grow your own fresh herbs for seasoning vegetables, meat and pasta dishes. Basil, parsley, oregano, cilantro, thyme, rosemary and sage are all easy to grow in pots or in the ground. 


So, take a few moments at the beginning of your week and plan out your meals and snacks.  You will save money by avoiding impulse buys and purchasing ready-made meals.


Let me know what time and money saving tips you have.  Post in the comments below.

In good health,
Cheryl Wahl, RHN
Certified Professional Cancer Coach

Will this be you tomorrow?

You wake up with a headache, upset stomach, your mouth is dry and you're feeling down…

It's official...you have a “hangover". No matter what you do your body needs rehydrating, rest and sleep to recover. You need to nourish your body with vitamins and liquids. Here are some tips;

1. Sleep

Your body needs to recover so sleep is your best option. Try to stay in bed if you have the luxury, if not, put off unnecessary errands and chores until the next day.

2. Hydration

The symptoms you're feeling post-drinking are signs of dehydration caused by the alcohol. That's why you must rehydrate yourself by drinking a lot of water when you get up. Rehydrating your body is the key to recovering from the hangover, this cannot be stressed enough. You can even put some lemon in your water because it'll help soothe your stomach and will add vitamin C. When drinking water, avoid water that is extremely cold or hot; drink water at room temperature.


If you have a juicer, or even a good blender, trying juicing some veggies and fruits the night before.  A glass of easy to digest anti-oxidants is great for helping to flush out the toxins of the night before. 

3. Avoid caffeine

Even though you feel like coffee is your cure, caffeine is a diuretic and it will cause further dehydration of your body. Also milk and other dairy products are not a good idea for an upset stomach and nausea. Stay away from them.


Try a cup of green tea instead.  The polyphenols in green tea will help balance blood sugar levels and reduce cancer risk while too.

If you want to prevent a “hangover” then try to eat a meal, or at least a snack, before or while you are drinking. Water before bed will also help wash out the alcohol from your system, and drinking water between drinks is also a great way to prevent the hangover effects.


Happy New Year and all the best for 2015!
Cheryl

Christmas is a time for sharing, caring, and visiting family and friends, but what if you don’t feel like doing any of those things?

You have cancer and just want to be alone.  All you really want for Christmas is for the cancer to be gone.

How do you get through the holidays when you’re not feeling cheery?  How do you enjoy the Christmas festivities when you’ve been told to watch what you eat and drink?  How do you prepare for Christmas so that you don’t feel stressed and overwhelmed?

Here are six recommendations to successfully get through the holiday season happier and healthier.

1.     Shop online – The thought of visiting a mall full of germs, with your lowered immune system, kind of freaks you out.   This year, take a break from bacteria and visit the Internet instead.  You can get anything you wish for online.  If the gift doesn’t fit or isn’t quite right, the purchase policy probably allows you to exchange it in store.

Gift cards/certificates are great too.  You can enlist the help of a friend or family member to go out and buy them for you. Remember all those people that asked, “What can I do to help?”  Take them up on the offer.  Not only will it keep you safe from the exposure to potentially harmful germs but also your loved ones will feel good knowing they are helping you.

2.     Limit sugary treats – I am the first to admit that I love my Mum’s holiday baking.  It wouldn’t be Christmas without it.  However, when battling cancer, eating sugar and white flour is another story.  Glucose is the #1 fuel for the cells in your body and that includes cancer cells.  It is imperative that you reduce your consumption, or cut it out altogether.

However, if there is a traditional cookie or bread that fills you with joy during the holidays, have it.  There is something to be said about feeding your soul.  My recommendation, though, is to take a few moments in a comfy chair and truly savor not only the flavor but also the memories behind it.

3.     Eat extra veggies and fruit – As you go through cancer treatment, whether it’s chemotherapy or radiation, your immune system takes a beating.  You need to build up your immune system as best as you can.  The main nutrients you need for this are Vitamins A, C and E, as well as zinc and selenium.  There are many supplements on the market today that have these immune building ingredients, but I always advise my clients to eat a rainbow of real fruit and vegetables every day.  And please make sure it’s organic!

These foods contain beta-carotene and carotenoids that convert to vitamin A in our body: Tomatoes, carrots, squash, sweet potato, pumpkin, apricots, cantaloupe, tangerine, asparagus, broccoli, kale, collard greens, beets

Vitamin C rich foods: peppers, tomatoes, strawberries, raspberries, sweet potato, peppers, oranges, papaya, cantaloupe, broccoli, kale, Brussels sprouts, kiwi fruit, blueberries

Vitamin E: red peppers, carrots, pumpkin, mangoes, papaya, broccoli, mustard and turnip greens, spinach, swiss chard, nuts, sunflower seeds

Zinc: Oysters, poultry, beans, nuts, whole grains

Selenium: Brazil nuts, tuna, poultry, whole grains

For tips and delicious recipes to bring more veggies and fruits into your diet, check out my eBook titled, “Cancer Prehab 101: Juices and Smoothies”.

4.     Avoid alcohol – The holidays are often a gathering of friends and family, and it often involves a glass of wine or spirits.  However, with cancer it is critical to eliminate alcohol.  Your liver is already going through hell trying to metabolize the cocktail of drugs introduced to your body.  It doesn’t need more trying to eliminate alcohol.

Again, if a glass of wine at Christmas dinner is an important tradition to you, then have a glass, but limit it to one.  Then drink sparkling water and pure cranberry juice. It is delicious and festive and you’ll be doing your body a favor.

5.     Reduce animal protein consumption –The bestselling book “The China Study” by T. Colin Campbell, Ph.D., examines the relationship between the consumption of animal products (including dairy) and chronic illnesses such as coronary heart disease, diabetes and cancers of the breast, prostate and bowel.  The authors conclude that people who eat a plant-based/vegan diet—avoiding all animal products, including beef, pork, poultry, fish, eggs, cheese and milk, and reducing their intake of processed foods and refined carbohydrates —will escape, reduce or reverse the development of numerous diseases. They write that "eating foods that contain any cholesterol above 0 mg is unhealthy."

Campbell also goes on to say that animal protein fuels cancer that already exists. 

Numerous studies also show animal protein cooked at high temperatures form carcinogenic compounds, which, as the name states, contribute to cancer risk.

Consume plant-based proteins as your main source.  They provide the antioxidant effects of vegetables to help offset the effects of the traditional turkey you eat at the Christmas dinner table.

6.     Spend time with loved ones – You may feel like crawling under a blanket and forgetting about the world.  You could be experiencing feelings of anger, vulnerability, sadness, fear of recurrence or death, depression, anxiety or panic.  This emotional distress can affect your ability to carry out everyday activities. 

First of all, know that these feelings are common, and it’s okay to feel the way you do, but keeping them to yourself is not a healthy way to deal with them.  Being in the company of others and talking about what you’re feeling does wonders for the soul.  Whether it’s with a support group or your doctor, with family and/or friends, talk with whom you feel most comfortable.

And when someone says, “What can I do to help?” let them do something for you.  Your loved ones care about you and want to offer support.  Come up with a list of things that you really could use help with: a ride to the doctor, making meals or snacks (like muffins), going to the grocery store, yard work, housecleaning or just coming over for a visit to talk about anything else but your cancer.

Do what you feel comfortable doing, not what others expect you to do, and don’t feel guilty about your decisions, only you know what’s really best for you.

As you move through the holiday season surviving cancer, know that your focus on wellness, tradition and friends and family, will turn surviving into thriving.


Making simple changes can feel overwhelming, finding a starting point is often a challenge.  If you or anyone you know needs assistance making these diet and lifestyle changes, I am a Certified Professional Cancer Coach and can help.  We can meet one-on-one, chat on the phone, or connect through Facetime or Skype.  Call me at 778-836-3831 or send an email to [email protected].

In good health,
Cheryl Wahl, RHN
Certified Professional Cancer Coach

The origin of the sweet potato is thought to be in either Central America or South America.  In Central America, they were domesticated at least 5,000 years ago and in South America, remnants dated as far back as 8000 BC have been found.

Although the soft, orange sweet potato is often called a "yam" in parts of North America, the sweet potato is botanically very distinct from a genuine yam, which is native to Africa and Asia.  Despite this confusion, the nutritional content is very similar.

As a root vegetable, it is a powerhouse of nutrients for the winter season, helping to build the immune system.

Nutritional Value

Top Nutrients in Sweet Potato

You'll get a respectable 4 grams of fibre and 3 grams of vegetable protein in one medium sweet potato. Flavorful and filling, a baked sweet potato is only 103 calories - and fat-free and low in sodium to boot!

The sweet potato really shines when comes to the B vitamin niacin, vitamin B-6 and vitamin A.  For about 100 calories, you’ll get 69% of the RDA for niacin, 25% of the RDA for vitamin B-6 and 122% of the RDA for vitamin A in the form of beta-carotene.

Sweet potatoes also provide some calcium, iron, potassium and vitamin E. Here is the nutrition information for on medium baked sweet potato with the skin on:

Nutrient name & amount

Protein 2.29 g
Total Fat 0.17 g
Carbohydrate 23.61 g
Energy  103 kcal
Fibre, total dietary 3.8 g

Calcium 43 mg
Iron 0.79 mg
Potassium 542 mg
Sodium 41 mg
Beta carotene 13.12 mg

(Source: Canadian Nutrient File, 2007)

Top Phytochemicals in Sweet Potato

Sweet potatoes are an excellent source of beta-carotene, an antioxidant phytochemical that’s part of the carotenoid family. Beta-carotene, which our bodies convert to the active form of vitamin A, plays an important role in eye health as well as disease prevention and building our immune system. Although there is no official recommendation for beta-carotene, some health experts suggest daily consumption of 3 to 6 milligrams of this orange pigment to prevent chronic disease. Sweet potatoes out-rank other bright orange vegetables that contain beta-carotene:

Beta carotene (milligrams) - per 1/2 cup serving

Sweet potato 16.8
Carrot juice 11
Canned pumpkin 8.5
Cooked carrots 6.5
Raw carrots 4.6
Winter squash 2.9

(Source: Foods that Fight Disease, 2008)

Varieties of Sweet Potatoes

Not to be confused with yams which have off-white, yellow, purple or pink flesh that’s lower in vitamin C and A, sweet potatoes come in two main varieties - the moist (orange-fleshed) and dry (yellow-fleshed) sweet potato. The pale or dry sweet potato has a thin, light yellow skin and a pale yellow flesh. Its flavor is not sweet and after being cooked, it is dry and crumbly, similar to a white baking potato. The darker or moist variety has a thicker, dark orange skin and a bright orange flesh that is sweet and has a moist texture. The darker orange color also means that the moist sweet potato has more beta-carotene than the yellow dry sweet potato.

Tips on Buying and Enjoying the Sweet Potato

How to Choose Sweet Potato

Choose sweet potatoes that are small to medium-sized with smooth skins. The potatoes should be heavy for their size. You may find canned and frozen sweet potatoes in ethnic food markets. These may be labeled yams, although incorrectly. The canned ones are usually packed in heavy syrup or "candied" although some processors do pack them in water. To get maximum nutrition buying fresh sweet potatoes is recommended. Canned or processed sweet potatoes (including sweet potato fries) are lower in beta-carotene, vitamin C and B vitamins.

How to Wash Sweet Potato

Eating the sweet potato with the skin on imparts the maximum nutrition. Use a vegetable scrubbing brush to remove any traces of dirt while running cool water over your sweet potatoes. Ideally, sweet potatoes should be washed immediately before eating – instead of before storage – to minimize the risk of mold growth during storage.

How to Store Sweet Potato

Sweet potatoes should be stored in a cool, dry place – but not the refrigerator. Doing so will produce a hard core in the center and an "off" taste. If stored somewhere that is too cool, the natural sugars turn to starch which affects their flavor. Stored at lower than room temperature, sweet potatoes will keep for a month or longer. If kept at normal room temperature they should be used within a week of purchase. Cooked sweet potatoes freeze well. Wrap unpeeled cooked sweet potatoes individually in aluminum foil or freezer wrap. Place in plastic freezer bags, label, date and freeze.

How to Cook Sweet Potato

To get the most nutrition out of your sweet potatoes, cook and serve them with the skins on. Many of the nutrients - like fibre - are contained in the skin. Sweet potatoes have a very thin skin and should be handled carefully to prevent bruising. When cutting them always use a stainless steel knife or vegetable peeler. As with carrots (see above chart), exposure to heat during cooking heightens the bioavailability of beta carotene in sweet potatoes.

Baking: Pierce the potatoes with a fork or small knife before baking. This will let the steam escape. The potatoes tend to ooze sticky juices as they bake so you may want to put them on a foil-lined baking sheet. Cook for 30 to 60 minutes or until tender in a 400F oven. The bigger they are the longer they will take to fully cook.

Grilled: Wrap medium-size potatoes individually in heavy duty foil. Place on the grill about 5 inches from the coals. Cook for about 45 minutes or until tender. To speed up the process, boil 10 minutes before wrapping in foil.

Mashed: Place whole unpeeled potatoes in boiling water and cook 35-45 minutes, or until the potatoes give easily when pricked with a fork. If the potatoes have been cut into chunks, cooking time will be about 10 to 15 minutes. Drain immediately. You can leave the peel on for extra nutrients or remove them for a smoother mashed potato. Mash with a potato masher, fork or electric mixer.

Microwaving: For best results, choose uniformly sized potatoes. (e.g. do not vary much in width from center to ends) Pierce, place on paper towel and cook on high, turning each potato halfway through cooking time. Remove and wrap in aluminum foil and let stand for at least five minutes.

Microwave cooking times from the North Carolina Sweet Potato Commission:
·       1 medium: 3-4 minutes
·       2 medium: 5-6 minutes
·       3 medium: 7-8 minutes
·       4 medium: 8-9 minutes

Keep in mind that times may vary depending on microwave size and power.

Sautéed: In a large deep skillet, heat enough oil to cover the bottom of the pan. Add sweet potato strips to cover bottom of skillet. Sauté for five minutes or until brown and tender. Remove from hot oil and drain on paper towels.

How to Enjoy Sweet Potato

Sweet potatoes can be used in place of white potatoes or squash in most recipes. They are very versatile and can be added to soups, stews, curries, stir-fries and even baked goods. Before adding cooked sweet potato to a muffin, bread or pancake recipe, pureed the flesh in a food processor.

Looking for a new way to enjoy sweet potatoes? Instead of carrots, try grating raw sweet potato into your favorite coleslaw recipe for a boost of beta-carotene.

What’s a kid-friendly way to eat sweet potatoes? Make sweet potato chips by thinly slicing this nutritious tuber. Brush the slices with oil, season with salt, paprika and cumin for a savory snack or brown sugar and cinnamon for a sweet treat. Roast in a 400 F (200 C) oven until golden and crisp.

Main Health Benefits of Sweet Potatoes

Foods that are high in beta-carotene, like sweet potatoes, help prevent vitamin A deficiency which can cause dry eyes, dry skin, impaired bone growth and night blindness. In addition to maintain optimal health, the nutritious sweet potato may also play a role in preventing chronic diseases such as heart disease and lung cancer.

Studies have shown that high intake of carotenoids – like the beta-carotene in sweet potatoes – can reduce the risk of heart disease by preventing oxidation of “bad” LDL cholesterol in the bloodstream.[1]

Research has also shown that lung cancer risk in smokers and non-smokers alike can be reduced by eating foods that are high in beta-carotene. However, high intake of this carotenoid by way of supplements can raise the risk of lung cancer in smokers.[2]

Fun Fact

Did you know that chopping, pureeing and cooking your sweet potatoes in a little bit of fat increases the absorption of beta-carotene? Drizzling just one teaspoon (5 ml) of extra virgin olive oil on your baked sweet potato boosts its benefits to your health.

Enjoy!
Cheryl Wahl, RHN
Certified Professional Cancer Coach



[1]           Am J Clin Nutr 2003, 77(6): 1390-99
[2]           N J Engl Med 1994, 330(15): 1029-35

The key to successful weight control is learning to listen to your body’s cues. You want to eat when you feel hungry, but not famished. Feeling overly hungry can trigger overeating. The following tips can help you get in touch with the signs of hunger and satiety to prevent overeating:

1.    Stick to a schedule - Plan to eat every three to four hours, stopping after dinner.

2.    Include lean protein - Protein-rich foods such as lean meat, fish, poultry, egg whites, tofu and legumes help you feel full longer because they require more time to digest and absorb than other nutrients. Divide your protein intake among three meals and two snacks. Protein-rich snack choices include nuts, soy nuts, edamame, hard-boiled eggs, part-skim cheese, yogurt and/or a protein bar.

3.    Don’t skip protein at breakfast - Research suggests that eating lean protein in the morning keeps you satisfied longer than if eaten at other times of the day.

4.    Choose low-glycemic foods - Avoid refined (white) and sugary foods. These are high-glycemic foods that cause blood glucose and insulin levels to spike after eating. In response to excess insulin, blood glucose levels drop more quickly over the next few hours, which can trigger hunger and overeating. Low-glycemic foods are more slowly digested and help keep hunger at bay. They include beans, lentils, nuts, pasta, brown rice, sweet potatoes, steel-cut or large-flake oatmeal, oat bran, Red River cereal, 100% bran cereals, yogurt, milk, unflavored soy milk, apples, oranges, peaches, pears and berries.

5.    Add grapefruit -  People who eat grapefruit have significantly lower levels of insulin after eating which was thought to control hunger.

6.    Spice up meals - Capsaicin, the component that gives red chili peppers their heat, can reduce hunger and increase calorie burning. Adding cayenne pepper to meals was effective at reducing appetite for fatty, salty and sweet foods, especially among people who did not consume it regularly.

7.    Chew sugarless gum - A recent study found that chewing gum for one hour in the morning helped participants eat fewer calories at lunch. Chewing stimulates nerves in the jaw connected to the brain region that regulates satiety.

8.    Slow down - It takes roughly 20 minutes for appetite-related hormones to kick in and tell your brain you’ve had enough food. After every bite, put down your knife and fork, chew thoroughly and sip water. Do not pick up your utensils until your mouth is empty.

9.    Savour your food and ban distractions - Eating in front of the television, while reading, or while driving leads to mindless eating. Reserve the kitchen or dining-room table for meals and pay attention to the delicious flavors and aromas in your meal.

10. Rate your hunger - Determine how hungry – or satisfied – you feel before you eat, halfway through a meal, and after you finish. Stop eating when you feel about 70% full.