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Mexican Sweet Potato Salad!

MEXICAN SWEET POTATO SALAD

September 15, 2015/0 Comments/in Blog, Recipes /by The Nutrition Twins
We’re not sure if it’s our sweet tooth, but there’s something about a sweet potato that just hits the spot. Cozy comfort food that also squashes a sweet tooth, sign these veggie-loving, twin dietitians with a sugar tooth up! Our clients are always so relieved to know we aren’t anti-carb girls. In fact, we know from research, the results on ourselves and on our clients that small amount of a high-fiber quality carb gives you energy, helps you to lose weight, prevents mood swings and helps prevent binges—woohoo! And sweet potatoes, well these cozy nutrient-packed spuds are just our style! Remember these satisfiers? Roasted Sweet Potato Wedges with Pumpkin Dip, Kale Salad with Warm Roasted Sweet Potato and Carrots, Sweet Potato Cutie Pies and our Sweet Potato and Carrot Mash, just to name a few?

mexican sweet potato salad

Well, now you can even say buh bye to potato salads that are loaded with fat and that pack on the pounds! This sweet potato salad is a lighter, Mexican style salad and you’ll flip for it! And the fiber in our ‘ole sweet potato helps to control blood sugar control, fills you up and plays a role in helping you to eat less and lose weight, oh yeah!

 

Think this isn’t enough reason to cozy up with this satiating salad? We’ve tossed in yummy black since they’ve got protein and fiber to keep you full and satisfied—plus they’re packed with antioxidants and anti-inflammatory compounds to keep your body in better working order. In fact, recent research has shown that black beans provide special support for digestive tract health, and particularly the colon. So if you struggle with a digestive system that seems to always be bloated and be having issues, ironically, black beans can help you in the long term!

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Mexican Sweet Potato Salad

Makes 9 servings

Ingredients:

4 medium sweet (6 oz each) potatoes, peeled and cut into 3/4 inch slices
1 can non GMO corn, rinsed and drained
1 can black beans, rinsed and drained
2 red peppers, diced
4 green onions, chopped
1 medium avocado, pit and skin removed, chopped

Directions:

1). Microwave sweet potatoes one at a time (about 5 minutes each side) or until you can pierce with a fork.

2). In a large bowl, combine the corn, black beans, red pepper, green onions, cilantro, and avocados. Once the sweet potatoes are cooked through, quarter the rounds and add them to the bowl!

3). ENJOY! Easy as 1-2-3

Nutritional Information:

9 servings

Calories 106; Fat 3.4g; Saturated Fat 0g; Carbohydrates 19g; Protein 3g; Cholesterol 8mg; Sodium 20mg; Fiber 5g
Mexican Sweet Potato Salad

Print
Author: NutritionTwins.com
Serves: 9 servings
Ingredients
4 medium sweet (6 oz each) potatoes, peeled and cut into ¾ inch slices
1 can non GMO corn, rinsed and drained
1 can black beans, rinsed and drained
2 red peppers, diced
4 green onions, chopped
1 medium avocado, pit and skin removed, chopped

Instructions
). Microwave sweet potatoes one at a time (about 5 minutes each side) or until you can pierce with a fork.
). In a large bowl, combine the corn, black beans, red pepper, green onions, cilantro, and avocados. Once the sweet potatoes are cooked through, quarter the rounds and add them to the bowl!
). ENJOY! Easy as 1-2-3
Nutrition Information
Serving size: 1 cup Calories: 106 Fat: 3.4 Saturated fat: 0 Carbohydrates: 19 Sodium: 20 Fiber: 5 Protein: 3 Cholesterol: 8

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2016! New Year, New You

New Year, New You: Healthy Nutrition Hacks to Ring in 2016

Decorate your plate, trim the fat and more ways to ring in next year in optimal health.

Kidney beans in a bowl next to ingredients on a table.

Try your hand at roasted Brussels sprouts or a bean salad.

By + More

With the New Year steadily approaching, it’s time to take a look back at 2015. Did you hit your health goals? Are you getting close? It’s never too late to modify our eating, exercise and sleep patterns, especially around the holidays when an abundance of festive food makes its way into our kitchens, shows up unexpectedly at parties and lurks around office corners. The good news is you can still meet your 2015 health goals, have fun along the way and set yourself up for a new way of eating – and living – in the year to come.

Here are five ways to ring in optimal health in the New Year:

1. Decorate your plate: Aim for seven colors each day. Don’t forget to leave out your plate when you break out the bright and colorful holiday decorations this year. Prioritize dark leafy green salads and glazed carrots, or even try to find a way to get some deep purple beets in your next holiday potluck lineup. Seasonal pureed pumpkin, yams and sweet potatoes now make it easier than ever to sneak in immune-boosting beta-carotene. Be sure to keep this tradition going even after the lights and New Year’s noisemakers are put away.

2. Trim the fat: Embark on a new holiday tradition. Still ruminating over your Thanksgiving dinner?The good news is it’s never too late to start a new tradition that celebrates physical activity and the healthy basics – fresh fruits, vegetables, whole grains and legumes – at your next gathering. The secret to healthful trailblazing: Make it fun, and make it festive!

3. Call the shots: Create a precision eating plan. Keep a food diary, and write down what you eat, the serving sizes and how you feel after you eat specific foods. Which foods help you satiate hunger, and which ones ramp up your appetite? Plan accordingly, and stock up on those that keep hunger at bay.

4. Prepare in advance: Share your favorite recipes. We’ve all been to gatherings with foods that could derail our health and fitness goals. To avoid this situation, make a healthful pit stop along the way. Pick up a veggie platter, or if you like to cook, try your hand at roasted Brussels sprouts or a bean salad. Nobody will know if your next “meatloaf” is actually a lentil loaf, a mix of fiber-packed lentils, beans, nuts and seeds. And if they do, encourage them to have a slice and share the recipe.

5. Reset your mindset: Give it 21 days. Still need help fine-tuning your diet? Getting fit and healthy is everyone’s No. 1 goal this year, for good reason. It’s hard to prioritize our health when other demands – family, work, and the holidays – take center stage. The easiest way to make your health goals a reality, for 2015 and beyond, is to make reaching for disease-fighting foods a daily habit. It takes 21 days to begin to retrain our brains. After a few weeks, everything falls into place. With Jan. 1 right around the corner, now is the perfect time to kickstart your health into high gear. Don’t wait another day.

If you need to help, visit NutritionMD.org for recipes or to learn more about the link between diet and health.

  • Cameron Wells

    Cameron Wells, M.P.H., R.D., is a registered dietitian for the nonprofit Physicians Committee for Responsible Medicine and Barnard Medical Center. With a background in disease prevention and passion for helping others, Ms. Wells guides clinical research studies, employee wellness programs and nutrition education initiatives at K-12 schools.

    Ms. Wells previously worked as a bariatric dietitian and enjoys helping others improve their health through diet education and lifestyle changes. She holds a Bachelor of Science from Virginia Tech in Human, Nutrition, Foods and Exercise, completed a Dietetic Internship at the University of Alabama at Birmingham and recently earned a Master of Public Health degree with a focus in epidemiology from George Mason University.

Equality Wheel

 

equality wheel

Domestic abuse is complicated, and not everyone understands what it means if they haven’t been through it. Even some people who have been through it aren’t sure what constitutes abusive behavior. So back in the 1980s, the Domestic Abuse Intervention Project (DAIP) created the Power and Control Wheel to help describe the abuse women in domestic violence relationships were experiencing.

The wheel helped women identify abusive behavior and helped teach those less familiar with the issue about domestic abuse, but it didn’t help women learn what healthy relationships looked like.

“Their experience with relationships was that one person was in control and the other person was being controlled,” says Melissa Scaia, executive director of DAIP. “The women didn’t have any reference point for what a relationship was supposed to look like.”

So a short time later, the DAIP developed the Equality Wheel.

“The team listened to women in support groups saying they knew one type of relationship but didn’t know an alternative,” she says. “They wanted an example to be able to look for in their lives.”

The Equality Wheel offers an alternative to power and control. “If you lay the equality wheel over the Power and Control Wheel, you’ll see they are corresponding opposites,” Scaia says. “So, for instance, instead of emotional abuse, you’ll see respect.”

Today, both wheels are used in individual and community settings around the world. They’ve even been translated into 22 different languages. “That fact alone speaks to the socialization of the problem,” Scaia says. “Domestic violence is not an individual, psychological problem. It’s everyone’s problem.”

Recharge, Rejuvenate and Renew

Recharge, Rejuvenate and Renew

Increased body toxins can occur as a result of things we consume, such as air, food, water and chemicals. Stress, anxiety, sadness and other emotions experienced by domestic violence survivors can also increase body toxins.

Mixed opinions on the impact of toxins and the importance of cleansing the body of toxins abound. However, some believe detoxification can recharge, rejuvenate and renew the mind, body and spirit, and play a role in a survivor’s restoration.

Regardless of which side of the debate you’re on, one thing that isn’t debatable is that the healing process for a survivor should involve a personalized recovery plan. You should do what works best for you, and body cleansing—or detoxification—may be an option to explore.

When you hear about cleansing these days, it is often talked about in the context of a brief change in diet. While that works for some, there are other activities you can put into play to produce a more holistic experience to create improved balance, harmony and total well-being.

For Your Mind

Meditation. Research has shown that meditation can reduce levels of stress and promote well-being. The primary goal of meditation is to obtain inner peace, which can be achieved by learning to quiet your mind. If you are a beginner, you may want to try guided meditations—listening to a recorded voice that helps you visualize images in your mind to help you relax and quiet the chatter in your mind. This can also help you to eliminate unhealthy thoughts and feelings.

For Your Body

External cleansing. Due to the many chemicals used in soap and cosmetic products on the market today, look for those containing natural ingredients. What you put on your body is absorbed through your skin and into your blood stream. EWG (Environmental Working Group) is a non-profit organization that has a large database of consumer products which contain toxic ingredients. Research the ingredients in the products you are using.

Internal Cleansing. There are natural ways to do an internal body cleanse without having to purchase expensive products from health food stores or websites. The Livestrong Foundation notes that a diet that emphasizes certain foods (e.g., fruits, vegetables, organic to limit pesticide exposure, and raw preparations to keep the fiber and nutrients intact) and eliminates others (e.g., caffeine, refined sugars and flours, alcohol, saturated fat and processed foods) can help achieve the objective. Also, it is important to drink plenty of water, which naturally cleanses the body.

For Your Spirit

Elements of Nature: Connecting with nature allows you to release stress. With summer upon us, it’s a good time to enjoy the outdoors. Water hydrates the body and cleanses it internally and externally. Consider submerging yourself in a nearby ocean, lake or river; participating in water sports; or just enjoy the tranquility each offers. Camping and hiking, or even something as simple as walking barefoot through the grass and feeling the coolness of the earth beneath your feet, can work.

When cleansing holistically, keep in mind that it is a process. Therefore you are not limited to the length of time you remain on a cleanse. You can practice these methods at your own pace to experience total well-being as you recover from the after-effects of abuse and live a happier, healthier life.

By Connie Sloane
Revitalization Coach

New book about habits by Gretchen Rubin

Hello Readers,

Today, in addition to sending you the usual daily Moment of Happiness quotation, I wanted also to let you know that my book, Better Than Before: Mastering the Habits of Our Everyday Lives, just went on sale today.

No surprise, it’s packed with many of my favorite quotations. The epigraph? Publilius Syrus: “The greatest of empires, is the empire over one’s self.” One of my other favorites? From John Gardner: “Every time you break the law you pay, and every time you obey the law you pay.” But there are many…and I cut out many, too.

For a writer, publication day is a big milestone, so thanks for bearing with me as I take this opportunity to spotlight the book. As always, thank you, readers!

I’m thrilled to have Better Than Before out in the world. It explores how we can make and break habits—one of the most interesting subjects ever.

Three or four years ago, I began to notice that when people told me about a happiness challenge, they often pointed to some crucial habit that they weren’t able to master.

I became increasingly intrigued with the subject of habits, and became determined to answer the many questions that puzzled me—perhaps they’ve puzzled you, too:

• Sometimes people acquire habits overnight, and sometimes they drop longtime habits just as abruptly. Why?
• Why do some people dread and resist habits, while others adopt them eagerly?
• Perhaps it’s understandable why it’s hard to form a habit we don’t enjoy, but why is it hard to form a habit we do enjoy?
• Why do so many successful dieters regain their lost weight, plus more?
• Why are people so often unmoved by the bad consequences of their habits? For instance, one-third to one-half of U.S. patients don’t take medicine prescribed for a chronic illness.
• Do the same strategies work for changing simple habits (wear­ing a seat belt) and for complex habits (drinking less)?
• Why is it that sometimes, though we’re very anxious—even desperate—to change a habit, we can’t? A friend told me, “I have health issues, and I feel lousy when I eat certain foods. But I eat them anyway.”
• Do the same habit-formation strategies apply equally well to everyone?
• Certain situations seem to make it easier to form habits. Which ones, and why?

In Better Than Before, I answer all these, and more. I learned many things that astonished me.

My argument, in a nutshell: There is no magic, one-size-fits-all solution for habit change. To change our habits, we first have to figure out ourselves and the strategies that will work for us. My great hope is that this book will help people find ways successfully to change their habits—even if they’ve failed before.

If you’d like to know more about Better Than Before, you can read a descriptionread an excerptlisten to an audio-book clip (yes, that’s me reading); and download reading guides for book groups, work groups, andspirituality groups.

I’ve gotten some very thoughtful notes from readers who have asked me what they can do to help. Which I very much appreciate. In this era of fewer bookstores and shrinking book reviews, the actions of readers make a big difference in the fate of a book.

So please forgive me if this is an imposition, but if you’re so inclined, and you liked the book, here are some suggestions:

First, tell your friends! Word of mouth is the best. The thing that makes me most want to read a book is when friends tell me that they liked it. Mention it on Facebook, Twitter, Instagram…whatever social media is your habit.

Write an online review; readers respect the views of other readers. This really helps. (The book comes out today, but because Amazon Vine readers get early copies, Better Than Before already has more than thirty 5-star and 4-star reviews  on Amazon—and not from anyone I know!)

Adding a rating (the more stars, the better) also makes a big difference.

Note, too, that if you vote an existing review as “helpful,” it gets pushed to the top of the reviews list, where it’s more visible. Conversely, if you mark a review “unhelpful,” it moves down.

Request a signed bookplate for your copy of the book.

I know a lot of people plan on giving Better Than Before to other people, in a not-so-subtle bid to help them change a habit. If you’d like signed bookplates to make the books more special giftsrequest here.

If you want a “starter kit” to launch a group for people who are working together to change their habits, email your request to gretchenrubin1@gretchenrubin.com.

Come to an event! I love to meet readers and hope to see many of you when I’m on my book tour. Info here. If you don’t live in a tour city, maybe you can see or hear me talking about the book.If all goes as planned, I’ll appear on theToday show (3-part series), The Dr. Oz Show, “the Cycle” on MSNBC, on “Weekend Edition” on NPR, and elsewhere.

Finally, to give you a sense of what you’ll find in the book, here’s my Habits Manifesto:

  • What we do every day matters more than what we do once in a while.
  • Make it easy to do right and hard to go wrong.
  • Focus on actions, not outcomes.
  • By giving something up, we may gain.
  • Things often get harder before they get easier.
  • When we give more to ourselves, we can ask more from ourselves.
  • We’re not very different from other people, but those differences are very important.
  • It’s easier to change our surroundings than ourselves.
  • We can’t make people change, but when we change, others may change.
  • We should make sure the things we do to feel better don’t make us feel worse.
  • We manage what we monitor.
  • Once we’re ready to begin, begin now.

If you’ve decided to tackle an important habit (or to help someone else to tackle a habit), I hope that you find Better Than Before useful. When we change our habits, we change our lives.

Thank you, dear readers, for all your support and enthusiasm, and for sharing this moment with me. I’m so grateful. And thanks for your patience with this self-promotion! I’ve worked so hard on this book; I want to do everything I can to spread the word.

(Note my excellent Better Than Before cell phone case! Fancy.)

“Do you have a bad habit you’re trying to shake, or a good one you wish you could cultivate? Gretchen Rubin is one of the most charming and erudite authors of her generation. Here, she uses her gifts to help you eat right, sleep well, stop procrastinating, and start enjoying all that life has to offer.”
—Susan Cain, New York Times bestselling author of Quiet

“Gretchen Rubin combines deep research and observations from her own life to explain how habits emerge and—more important—how they can change. It’s indispensable for anyone hoping to overhaul how they (almost unthinkingly) behave.”
—Charles Duhigg, New York Times bestselling author of The Power of Habit

“Filled with insights about our patterns of behavior, Better Than Before addresses one of life’s big and timeless questions: how can we transform ourselves? In a way that’s thought-provoking, surprising, and often funny, Gretchen Rubin provides us with the tools to build a life that truly reflects our goals and values.”
—Arianna Huffington, founder of the Huffington Post and New York Times bestselling author of Thrive

“Is there a habit in your life you’d like to change? If so, here’s your first step: Read this book. It’s loaded with practical, everyday tips and techniques that will guide you to success.”
—Dan Heath, New York Times bestselling coauthor of Made to StickSwitch, and Decisive

“Almost everyone wants to be ‘better’—slimmer, smarter, better looking, more interesting, more productive—and we want to know we’re improving, we want the reinforcing evidence. Gretchen Rubin’s new masterpiece, Better Than Before, shows us how.  Unlike other books on habits, Rubin’s book gives us the specific tools and a blueprint for getting back on track—the fast track.”
 —Brian Wansink, Ph.D., New York Times bestselling author of Slim by Design and Mindless Eating

“With bold and original insights, Gretchen Rubin reveals the hidden truths about how to change our habits—from resisting junk food and hitting the gym to ending procrastination and saving money. Better Than Before is a gem, and the first habit you should form is reading a chapter every night.”
—Adam Grant, Wharton professor and New York Times bestselling author of Give and Take

“Gretchen Rubin’s superpower is curiosity. Luckily for us, she’s turned her passionate inquiry to the topic of making and mastering habits. Weaving together research, unforgettable examples, and her brilliant insight, Better Than Beforeis a force for real change. It rearranged what I thought I knew about my habits, and I’m better for it.”
—Brené Brown, New York Times bestselling author of Daring Greatly and The Gifts of Imperfection

Gretchen RubinWarmly,
Gretchen
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