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Why Potatoes are a Health Food

July 20, 2023

Potatoes have gotten a bad rap. Because of fries. And Pringles. And chain restaurant menu items that start with “loaded.”

But spuds themselves? They’re one of the most nutritious and filling foods on the planet.

And that’s true even if you’re trying to lose weight.

Here’s the real problem: For most (if not many, many, many) eaters, “potato” means the food items toward the right side of this handy chart:

Calling out potatoes for being fattening is like thinking the issue with creamed spinach is the spinach.

Here’s the thing: When you add lots of fat and salt to a potato, it can be really hard to stop eating it. (Here’s a fun test: Have a nice baked potato without any toppings—you’ll likely find it tasty and satisfying… but not irresistible.)

The continuum above can provide a good guideline for incorporating potatoes into a healthy eating pattern. Including the fried kind.

Here’s the happy news.

Potatoes are seriously good for you.

✅White potatoes are packed with healthful nutrients. They’re rich in vitamin B6, potassium, vitamin C, and a host of additional vitamins, minerals, and phytochemicals.

✅ Nutritionally-speaking, white potatoes are right on par with sweet potatoes. Sweet potatoes have more vitamin A, but otherwise, it’s a virtual tie.

✅The carbs in potatoes are mostly resistant starch and fiber, which help you feel full and support gut health.

To enjoy potatoes as part of a healthy diet, separately portion out add-ons like butter, sour cream, cheese, and bacon when possible. You might, for example, treat potatoes more like you do other vegetables, such broccoli and asparagus.

Since most of us get a hankering for fries every so often, (yes, I’m in that camp), my treat for you this week is a recipe for amazing baked “fries.”

They’re Mr. Non-Compliant tested and approved.

I hope you enjoy these as much as we do.

The secret to making fries with fluffy insides and crispy outsides is the cold-water soak, so don’t skip that step! The soaking removes excess starch from the exterior of the potatoes, allowing them to get crispy when baked.

Baked French Fries

INGREDIENTS

3 to 4 large baking potatoes (Russets are best), about 1 ½ pounds, scrubbed well, or peel if you prefer
3 to 4 Tablespoons olive oil or avocado oil
1/2 Tablespoon seasoned salt, such as Lawry’s

INSTRUCTIONS

Preheat the oven to 375°F and line a baking sheet with parchment paper or take out your favorite stoneware pan. Cut potatoes into thin fries, about 1/4” thick. Let potatoes soak in cold water in a bowl for at least 30 minutes. Longer is ok too. Remove from water and dry very well with a paper towel. Toss fries with oil. Spread evenly in a single layer on a parchment-lined baking sheet or stoneware pan. Bake for 20 minutes then flip fries and spread in a single layer again. Turn the oven up to 425°F and bake until golden, about 20-25 minutes more. Shake the seasoned salt on them while hot and serve immediately. Makes 4 servings.

Cheers to potatoes,
Health Coach Carol

“I’ll only eat one French fry, said no one ever.” —Carol Slager

Baked French Fries French fries Mr. Non-Compliant potatoes Russets

The Simplest Way to Eat Better

July 13, 2023

Food, Health

\When it comes to improving our nutritional habits, we tend to get caught up in the minutiae:

“Do potatoes contribute to weight gain?”
“If I skip a protein shake after my workout, does exercising become pointless?”
“Is the keto diet truly the most effective way to shed pounds? Or should I be following the Paleo diet? Or maybe the alkaline diet?!”

Meanwhile, we hastily consume our meals over the kitchen sink, in our cars, or in a daze while glued to the television.

Is this a surprise? We have been conditioned to focus on WHAT we eat rather than HOW we eat.

It’s unfortunate because…

Practicing slow and mindful eating can actually have a profound impact on transforming our well-being.

I’m guilty of eating too fast. I think it’s a habit I developed during my pharmacy days when I attempted to eat my PB&J as fast as I could between patients.

So, this is a habit I’m working on with you.

Instead of obsessing over what foods to eat, how often, and in what portions – all crucial considerations – simply eating slowly is the easiest method for all of us to begin experiencing immediate improvements in our eating habits and overall satisfaction. Oh, and better digestion.

Why? There are two reasons:

It takes roughly 20 minutes for our body’s signals of fullness to kick in. By eating slowly, we allow our system enough time to function properly, enabling us to better recognize when we’ve had enough.
When we slow down and truly relish our meals, we tend to feel content with smaller portions and experience fewer feelings of deprivation.

However…

Many of us often struggle with adopting this habit.

Sometimes things that are simple aren’t necessarily easy.

So, what can be done?

Start by practicing the art of slow eating. You have my permission to not do it perfectly. It’s okay. That’s precisely why dedicating an entire month solely to cultivating this one habit is a worthwhile idea.

To assist you on this journey, here are a few helpful tips. You can experiment with them during a single meal or embark on a complete “30-day slow-eating challenge” if you’re up for it.

Take a moment to breathe.

Before diving into your meal, take a brief pause. Inhale deeply. Take a bite. Then exhale. Proceed one bite and one breath at a time. That’s all it takes.

Extend mealtime by one minute.

At the start of each meal, set a timer and challenge yourself to make each subsequent meal last one minute longer than the previous one.

In addition to taking a breath (or three) between bites, try:

Putting down your utensils
Taking a sip of water
Engaging someone at the table in cheerful conversation

Savor the flavors.

While eating, truly indulge in the experience. Enjoy every bite. Delight in the taste. Is it salty? Sweet? Does it linger on the roof of your mouth? How does it feel in terms of texture? Ponder over these questions with every mouthful.

Observe the factors influencing your eating pace.

Even subtle factors like silence or background music can influence our eating speed. That’s why some individuals have found success by listening to a curated “slow eating” playlist lasting 20 minutes.

And finally…

Remember this golden rule: Refrain from loading your fork with food… if there’s still food in your mouth.

Happy slow eating,
Health Coach Carol

“The secret of staying young is to live honestly, eat slowly, and lie about your age.”― Lucille Ball

eat slowly habits Lucille Ball mindful eating

July’s Outdoor Delights

July 6, 2023

Family, Fun, Health, In the Garden

Mr. Non-Compliant and I have been taking lots of walks lately. In fact, we have an ongoing friendly competition concerning our daily step count.

He usually wins.

Here’s why. We don’t have devices that attach to our bodies to record such statistics. We only go by the (free) ActivityTracker app. It works just fine, except for one thing.

I don’t always have my phone on me. Mr. NC usually does.

Therefore, he wins the step count most of the time because my phone sits on a non-moving surface.

Perhaps I need to attach my phone to a neighbor dog who takes lots of walks.

Just kidding—that would be cheating.

At any rate, the good news is that we’ve increased our activity level. And we get to spend more time together.

Last week we discovered a yard with a beautiful vegetable garden, several varieties of fruit trees and grape vines with baby grapes.

We’re obviously not speed walking. If you’re not spending much time enjoying the outdoors, I invite you to begin doing so.

Too warm? Try getting out early or late in the day.

Need a walking partner? Find one who will encourage you to get out even when you may not be in the mood.

Walking with a buddy is a win on many levels. You can solve world problems, keep one another on pace, notice the beauty of Nature from a different perspective–all while you’re improving your health.

If you prefer to run, go for it.

Do what you can and enjoy what you do.

Grapes Are Good

Grapes are a delicious and versatile fruit that also pack a nutritional punch. Bursting with flavor, grapes can be enjoyed as a healthy snack or incorporated into a variety of meals.

Grapes contain vitamins C, K, and various B vitamins. They are also a good source of minerals like potassium and copper. Rich in powerful antioxidants, they help protect the body against oxidative stress and inflammation.

They are a good source of dietary fiber, promoting healthy digestion and supporting weight management. With high water content, grapes contribute to your daily hydration needs.

Enjoy them on their own, in a fruit salad, paired with goat or your favorite cheeses, added to chicken or any salad, frozen as a summer treat.

Make grape salsa: Combine chopped grapes, red onion, cilantro, lime juice, and a touch of jalapeño for a unique salsa that pairs well with grilled fish or chicken.

Roasting grapes brings out their natural sweetness and adds a caramelized flavor. They can be served as a topping for yogurt, oatmeal, or even roasted meats.

Wishing you a joyous July,
Health Coach Carol

“July is a picnic and a red canoe and a sunburned neck and a softball game and ice tinkling in a tall glass.” – Hal Borland

activitytracker fiber grape salsa grapes hydration July Mr. Non-Compliant roasted grapes walking

Delightfully Delicious Rainier Cherries

June 29, 2023

Family, Food, Fun, Health

Rainier cherries, with their vibrant golden hue and succulent sweetness, are truly a delight to behold.

Now is the time to enjoy this unique fruit since the growing season is brief.

The growing season for Rainier cherries typically occurs during the summer months, from late June to early August. July 11^th is Rainier Cherry Day.

Washington state is one of the major producers of Rainier cherries due to its ideal growing conditions. They require a certain number of chill hours during winter to initiate fruit production, followed by warm temperatures during the growing season to ensure proper ripening.

Rainier cherries are a favorite of mine. My father-in-law loved them and I think of him every time I see them in the store.

One of the ways I celebrated Father’s Day was to enjoy some cherries in his honor.

Fun fact: The Rainier cherry is named after Mount Rainier in Washington state, where it was developed in the late 1950s by crossing the Bing and Van cherry varieties.

These cherries are not only good, they’re also good for you.

They are a great source of essential vitamins, including vitamin C, which supports the immune system, and vitamin A, which is beneficial for eye health.
They contain dietary fiber, which aids in digestion and helps maintain a healthy digestive system.
Rainier cherries are low in calories and fat, making them an excellent choice for those watching their weight or seeking a guilt-free snack.
They also contain antioxidants, such as anthocyanins, which have been associated with various health benefits, including reducing inflammation and protecting against chronic diseases.

Rainier cherries are known for their exceptional sweetness, which is slightly milder and less tart compared to other cherry varieties.

These cherries are often described as having a flavor reminiscent of honey or nectar, with hints of citrus notes. Their delectable taste makes them a true summer treat.

When selecting Rainier cherries, look for plump, firm fruits with a bright yellow color and no blemishes. They should feel slightly soft when gently squeezed.

Indulge in this seasonal delight and savor the essence of summer.

Fourth of July Celebration: A Time for Cookouts, Family, and Fireworks

One of the highlights of this festive day is gathering with loved ones for a classic American cookout.

Backyards, parks, and beaches come alive with the aroma of sizzling hamburgers, hot dogs, and juicy steaks on the grill.

I’m not sure what Mr. Non-Compliant will be grilling on Tuesday, however I do know that it will be amazing!

Beyond the cookouts, fireworks, and flags, the Fourth of July is a time for reflection and gratitude.

As the sun sets and the fireworks conclude, may your celebration leave lasting memories of joy, togetherness, and patriotism.

Happy Birthday, America!

Sending love,
Health Coach Carol

“May we think of freedom, not as the right to do as we please, but as the opportunity to do what is right.” — Peter Marshall

cookouts fourth of July patriotism Rainier cherries Washington

« Previous Page

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How to Eat Healthier at Any Restaurant

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7 Late Summer Wellness Tips

What to Do with All That Zucchini

Echoes of Summer

August Anxiety. Sunscreen vs. School Bells

Recharging After Your Vacation

Traveler’s Guide to Food and Fitness

The Peach vs. Nectarine Debate