Foods That Heal: #2: SWEET POTATOES!!!! (and RECIPES!)! Does Your Body Hurt? Do You Feel Sick? Want To Prevent Disease? Start Eating These Foods!!

Well folks its time for spotlighting another awesome anti-inflammatory, antioxidant food!  This time I thought I'd pick a starch that may surprise you!  SWEET POTATOES!!  

Yes, thats right folks, I'm talking about potatoes!  But sweet potatoes aren't really "potatoes" as we think of them!  While doing research for this post, I was surprised to discover that sweet potatoes themselves are actually not part of the "potato family"--they are a root vegetable in their own family completely separate from white potatoes & even yams!  So bring on these "potatoes!"   As I shared last week with KALE, in each post I'll share why each food rocks nutritionally and give you some recipe options to try to prepare it!  Once again, I'd love to hear any recipe ideas that you have to cook/prepare yummy meals with the featured "Food That Heals!"  Please share your ideas in the comments below!

And now:  back to the sweet potatoes!

You'll note that sweet potatoes showed up on all three of the anti-inflammatory/antioxidant lists I've shared on the blog.  Thats because they are full of powerful micronutrients that pack a major punch to fight & prevent pain, cancer & even stabilize blood glucose in diabetics!  Extra bonus--they taste delicious & have a relatively low glycemic index which makes them a perfect food to satisfy a sweet tooth!

I really love sweet potatoes--I have since I was young but when I became vegan and sugar-free I got a bit stumped on how to cook them!  I was so used to having them baked with butter and brown sugar or in a casserole with marshmellows!!  Luckily, the vegan blogger world stood ready to provide me with many tasty recipes to enjoy this nutritious & delicious treat!  I'll share some yummy recipes later in the post but first, why do sweet potatoes rock?  Remember, I'm a doctor but still engaged in my own nutrition education so I'll do the best I can explaining these nutrients!

Antioxidant Value

• Vitamin A (1 cup provides 438% of the RDA!)--as I shared in Kale last week, Vitamin A is one impressive vitamin.  
• It protects cells against cancer and other diseases and is necessary for new cell growth
• It contains Carotenoids: lutein and beta-carotene--studies have demonstrated a cancer-preventive function for prostate cancer and colorectal cancer in particular! 
• The beta-carotene & anthocyanin in the sweet potatoes is what gives them their rich orange color--beta-carotene is a precursor for Vitamin A (which means it is a substance that helps make Vitamin A)!
• Vitamin C--like Kale, according to "Prescription for Nutritional Healing" this vitamin is an "antioxidant that is required for at least three hundred metabolic functions in the body including tissue growth and repair..."
• THE POWER OF PURPLE: 
• In one study, the antioxidant activity in purple sweet potatoes was 3.2 times higher than that of a type of blueberry! This is due to the anthocyanin (discussed in anti-inflammatory value below) which was  found in one study to have the strongest antioxidizing power out of 150 flavonoids
• I haven't been able to find any purple sweet potatoes at my local Whole Foods but I'm going to see if my little organic shop up the street will order me some from these folks that I found via Google!:-)

Anti-Inflammatory Value (some overlap with antioxidant)

• Anthocyanin:  the pigment that makes sweet potatoes orange and sometimes, even purple!
• a class of flavonoids.  As I mentioned last week, flavonoids are extremely beneficial, check out this paper by Dr. Joel Fuhrman.
• Shown in studies to reduce the inflammatory agent  cyclooxygenase-2 (COX-2) {small informational note: COX-2 inhibitors--things that reduce COX-2--include the drug Celebrex!}

Other fantastic nutritional benefits include:

• Potassium; manganese; Vitamins B6, B3 & B5; copper; tryptophan
• FIBER:  nearly 4 grams per cup!
• and MORE! 

What diseases are Sweet Potatoes thought to influence, prevent, reduce or improve:

• Reduces Pain
• "In animal studies, reduced inflammation following sweet potato consumption has been shown in brain tissue and nerve tissue throughout the body.
• Once again, check out Dr. Neal Barnard's book: "Foods That Fight Pain"
• Helps improve blood glucose control in diabetic patients
• Recent research has shown that extracts from sweet potatoes can help improve the control of blood glucose levels by improving insulin sensitivity in diabetic patients.  
• "It also has been shown to significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism." 
• Helps prevent cancer (like all antioxidant dense foods!) 
• May reduce damage to the aging brain, including reducing cognitive deficits
• May help reduce obesity
• studies have shown that the purple sweet potato's anti-inflammatory effects includes suppressing leptin (the molecule that generates fat tissue in the body)
• Helps fight arthrosclerosis & stabilizes the walls of small  blood vessels which can improve blood flow throughout the body
• Improves cholesterol
• A study shared in Dr. Fuhrman's Disease Proof blog indicated that anthocyanin dense foods reduced LDL cholesterol & increased HDL cholesterol

***Caveat:  If you have kidney or gallbladder problems, check with your doctor before you eat a lot of sweet potatoes--they have oxalates in them which can crystallize.***

Recipes:  SO many great recipes!!  What are YOUR favs?

• Roasted Sweet Potato Wedges and Zippy Yams & Bok Choy from p.9 of Dr. Neal Barnard's "Diabetes Recipes" pdf
• Susan Voisin of Fat Free Vegan Kitchen's Millet Sweet Potato Flat Bread sounds AMAZING!  She uses it to make a "cheese" sandwich!  Going on my list for next week!
• Probably my FAVORITE soup: The Healthy Librarian's version of Robin Robertson's Sweet Potato, Spinach, Fire-Roasted Tomatoes, and a Bit of Peanut Butter Soup
• Ok this looks amazing and I'm so sad that with my soy-free life I can't have it but for the rest of you:  The Vegan Epicurean's Sweet Potato Torta with Dijon Cream
• My New Roots Sweet Potato Hummus:  OK YUMMY!!!
• Sweet potatoes for breakfast?  Oh yes!  Check this out from "Oh She Glows":  Sweet Potato Oatmeal Breakfast Casserole and this other Sweet Potato Breakfast Salad recipe from "Choosing Raw"
• Healthy Girl's Kitchen shared this great looking Sweet Potato Stew recipe from another blog The Jana/Dr. Joel Project 
• When Lindsay Nixon's new book the "Everyday Happy Herbivore" came out, she was kind enough to send me one of the recipes as a preview--yummy Sweet Potato Dal!

Ok thats all folks!  Enjoy!

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.

Struggling With Loved Ones' Choices: A Guest Post from The Happy Nurse

It's the Happy Nurse (the Happy Rehab Doc’s husband) here with a little post.

I'm Canadian yet I've lived and worked in the U.S. since the mid 1990's. My parents are retired and like so many Canadian seniors they head to warmer locations for the winter. We had the good fortune of having them here with us over Christmas this year, as they stopped in on the drive south. Unfortunately my father had some chest pain on Christmas day and spent a few days in the hospital having labs and other tests performed.

I spend my working life taking care of patients immediately after open heart surgery. I'm a critical care nurse and enjoy the challenge of open heart, trauma and ER. In short I'm a bit of an adrenaline junkie. I like having to make quick choices and having to be really good at my job. Yet I still know that however many numbers I'm looking at, however many labs I'm reviewing, however many xrays I look at, it's always some one's mother, father, son or daughter. I think that the real strength of my job is being able to blend the technology with the person. Medicine is both art and science. When we bring the two together we are much more successful than either alone.

This time it was my father lying on the hospital bed waiting to find out if he was going to be ok. All the knowledge I have doesn't change the heart ache of seeing him and my mother scared. It's debilitating. I find myself having a very difficult time being objective. I try to remember this sensation, the fear, the helplessness, when I care for patients. If I do then maybe I can ease the pain of another family.

My father is a wonderful man. I have learned so much from him about how to live, give and love. It hurts to see him and my mother worrying about what will happen. I wish so much I could take that pain and worry away. My father also eats poorly. He smokes and doesn't exercise very much. I do my best to help him make better decisions but they are his to make.

I'll always love him no matter what he chooses. I know that others out there struggle with loved ones who make poor choices, I see it at work every day. I know your pain and I share your prayers. Thank goodness everything worked out and he was discharged to continue the trip.

I can't control or force him to change. I can try to lead by example. I can make sure he sees how much happier and healthier I am when I choose to eat vegan. When I choose to get on the rower rather than the sofa. When I celebrate life by living it to its fullest. I have my own health challenges. I have years of poor choices including what and how I ate to overcome. Today I choose to try to be an example to myself and my family.

RECAP: Medical Resources Posts--from Pain to Vitamins and MORE!

I've noticed from the blog traffic that a lot of you really like the medical resources posts!  I'll keep more of them coming, but for new readers, here is a quick recap of some helpful medically-related info from my previous posts!  


Remember, I'm not your doctor and you always need to check with your own doctor before starting any new diet, vitamin/supplement or exercise regimen!


What do I eat?? Anti-inflammatory, Vegan, Gluten-free, Sugar-free, Oil-free....and yet, YUMMY!



Q&A: Omega-3's for Vegans Post-Breast Cancer





RESOURCE: Find out how your Medications & Vitamins Interact with a FREE Online Tool!! 





PAIN: How to Treat Everything From Arthritis to Back Strain With Food (Part 1)


Q&A: B-12 Supplements for Vegans








Coming Soon:

• Cooking in Bulk:  A Week of Recipes from The Happy Herbivore
• PAIN: How to Heal with Food (Part 2)
• How To Get The BEST Medical Care: Tips to Patients from a Doc
• RECIPES & Ideas: Snacks!  YUMMY & Portable Plant-Based Snack Food--all sugar-free, gluten-free & without adding oil or fat!!
• SuperImmunity Foods for KIDS (Calling All PARENTS!)

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.

What do I eat?? Anti-inflammatory, Vegan, Gluten-free, Sugar-free, Oil-free....and yet, YUMMY!

In the last four years as I've lost nearly a 100lbs I've learned so much about food & its effect on my body. Over time, my food plan has morphed into the anti-inflammatory, vegan, gluten-free, sugar-free, oil-free program that it is today. But to get to that specific a point, it has been quite a journey! I'm not telling you that everyone has to eat this way--in fact it is much more restricted that Dr. Esselstyn's actual plan (gluten, sugar & anti-inflammatory foods are ok). 

~I just want to share my own experience--take what you like and leave the rest.~

Before starting Dr. Esselstyn's program I had already made some major changes in my eating habits:
1) Three plus years ago, I gave up cheese because I couldn't eat 1 serving without eating the whole thing! I already did not eat milk because when I was in high school a doctor removed it from my diet to relieve chronic sinus infections (and without the milk, those sinus infections ended!)
2) About 7 months ago, I gave up refined sugar (in every form--esp. high fructose corn syrup), caffeine, other dairy fats (including sour cream, etc) and gluten (wheat products) on the advice of my sponsor--I didn't think I had any issues with these, but I discovered:
            1st:   that all of them are HIGH INFLAMMATORY foods
            2nd:  I was shocked to discover there is sugar in EVERYTHING (frozen chicken breasts, spaghetti sauce, salsa of some kinds, canned soups, etc)
            3rd :  After the initial highly painful withdrawl period (a one week headache that totally made me want to quit--thank God for program support!), I was amazed at how much energy I suddenly had.  I was so much sharper at work and I didn't get the afternoon "fuzzy brain" any more!
3) Over the last year, I had purposefully begun eating mostly "ANTI-INFLAMMATORY" foods and avoiding "INFLAMMATORY" foods.  I capitalize those words because I can't emphasize enough how much of a difference this made in my daily pain level!!  I herniated a cervical disc (a disc in my neck) a year ago in a car accident and it gave me a wicked case of TMJ and significant daily pain for 8-10 months).  I wasn't able to do my usual rehab exercises for my back (chronic degenerative joint disease, herniated discs, sacroilitis--and yes, I'm only 34!), so then my back kept "going out."  A mess. BUT NOT ANYMORE!  


I'm going to devote a whole blog post to what these ANTI-INFLAMMATORY foods are and why this helps--seriously go buy Jessica Black, N.D.'s book: The Anti-Inflammatory Diet and Recipe Book!  I don't know her personally so I don't have any reason to promote it, but this awesome book--especially the chart on p. 42-43 of what foods to eat and what foods to avoid is SO worth the $12 purchase price on Amazon! The Anti-Inflammatory Diet by Jessica Black, N.D. (Amazon link)


Ok, so that is what I did BEFORE--now, I do all of that, and we follow Dr. Caldwell Esselstyn: Prevent and Reverse Heart Disease Diet (with a side benefit of it preventing cancer &stroke as well as reversing diabetes, hypertension and obesity!).  


I'll talk more about the "why" for this diet in a later post but here is the "what."


We don't eat chicken, beef, pork, eggs, dairy, fish or added oils.  Here is the direct explanation of the diet from Esselstyn's himself:



"Here are the rules of my program in their simplest form:

• You may not eat anything with a mother or a face (no meat, poultry, or fish).
• You cannot eat dairy products.
• You must not consume oil of any kind—not a drop. (Yes, you devotees of the Mediterranean Diet, that includes olive oil, as I’ll explain in Chapter 10.)
• Generally, you cannot eat nuts or avocados.

You can eat a wonderful variety of delicious, nutrient-dense foods:

• All vegetables except avocado. Leafy green vegetables, root vegetables, veggies that are red, green, purple, orange, and yellowand everything in between
• All legumes—beans, peas, and lentils of all varieties.
• All whole grains and products, such as bread and pasta, that are made from them—as long as they do not contain added fats.
• All fruits

p.5, Chapter 1: Eating to Live, Prevent & Reverse Heart Disease

So there you go...from the master himself.


So what the heck DO we eat? TONS of stuff--and guess what, much to my surprise I really don't miss the meat!  I'll share more of my menus in later posts. Also, The Healthy Librarian's Blog also has a nice sample menu for 10 days on Esselstyn's plan.


The part that is the worst for me is the olive oil!  I'm not going to lie--I'm not perfect and I'm still working on that part.  But overall I have cut that consumption down from about 3 tablespoons per day (somehow I was still losing weight!) to about 1 tsp every 4 or 5 days.  I know I'm going to keep craving fat until I eliminate it completely (like with my other "trigger foods" i.e. cheese, sugar, gluten, etc), so I'm praying for a little willingness on that.  


But like with everything in my life these days, I fall back on the classic "one day at a time!" and make an effort to be gentle with myself.


I've discovered through my 12 Step Program that my overeating illness is spiritual, physical and emotional disease.  My food addiction that ballooned me up to 268 lbs (likely higher b/c thats only my highest weighed point) was more than JUST the food--in later posts I'll talk some about meditation, stress management & good sleep hygiene as a necessary part of the healing process.


Next time:  The Plan for the Blog:  Using Food to Heal Can Change Your Life


Coming up:  

• Recipes: Soups Galore: Butternut Squash, Split Pea & Lentil-Barley!
• PAIN:  How to Treat Everything from Arthritis to Fibromyalgia With Food!
• Recipes: Applesauce (sugar free!!)
• Why Disability Can Be a Scarier Threat Than Death...

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.