Sweet Potato vs. White Potato

sweetpotatochips_6454A friend once asked me why I choose sweet over white potatoes if sweet potatoes have more sugar?

Despite their name, they don’t!

On the glycemic index compare 45 to 75-100 on the white potato.

Sweet Potatoes are also richer in anti-oxidants. The deeper the color of flesh, the greater the antioxidant content.  If you can’t see the flesh buy the variety with the darkest skin.sweet potato salad

A note on cooking these sweets…Steaming, roasting or baking them can double their anti-oxidant value while boiling reduces it.

One sweet potato delivers 438 percent of your daily value of Vitamin A, eye health, while a single spud serves up none.  They also provide a third more vitamin C, has more fiber and has fewer calories and carbs.

Clearly the sweet potato takes root.

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Reference information for this blog post from “Eating on the Wild Side: The Missing Link to Optimum Health”  – Jo Robinson

18 Million pounds of POTATO chips on Super Bowl Sunday – gone : O !!!!

SWEETFRIES5964We consume eighteen million pounds of potato chips on Super Bowl Sunday alone!  We eat 7.5 billion pounds of French fries a year!

It’s no wonder POTATOES have gotten a bad rap for being a high-glycemic food.

This means that we digest sugars so rapidly that they give us a sharp rise in blood glucose. We are not designed to handle this sugar rush so we end up overweight, pre-diabetic, which can lead to Type 2 diabetes and that leads to a multitude of other diseases.

Our bodies function best when you eat low-glycemic foods that release their sugar over a short span of a few hours rather than in a short burst.

Potatoes are not necessarily bad for you. They are unprocessed, whole foods and can become a nutritious part of your diet as a great source of potassium, vitamin C and high in B2, B3 and folic acid.

Here are some tricks to tame the sugar rush of high glycemic potatoes:

•If you cook potatoes and then chill them for about 24-hours before you eat them, they are magically transformed into a low- or moderate-glycemic vegetable.

The cool temperature converts the potatoes’ rapidly digested starch into a more “resistant “starch that is broken down more slowly. This can reduce your blood sugar response by as much as 25 percent.

•Adding fat to potatoes or cooking them in fat also slows down the digestive process.

French fries produce a smaller increase in blood sugar than baked or steamed potatoes.


•And, sprinkling fries with vinegar slows down digestion even more.  BONUS

Blue, red & purple potatoes offer the most antioxidants & health benefits.

I am NOT suggesting you run out and get fast food fries.  I am however suggesting you prepare them yourselves and still enjoy this tasteful treat while reaping the nutritional benefits from the spuds.

Sweet treats on the next blog…see you there.

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Reference information for this blog post from “Eating on the Wild Side: The Missing Link to Optimum Health”  – Jo Robinson

Nutritional Support for Your Adrenals

Joycelyn-253webIf you’ve been following my recent posts on adrenal fatigue then you are now familiar with all the things you can, should & shouldn’t do.

There is yet another thing I have not mentioned…

Nutritional Support!

There are supplements that are specifically designed to repair your adrenals.

Might you be able to do without, sure!  But it’s going to take a lot longer without them to get you back on track to feeling like your self and even better.

If you let this linger longer than you should you might find yourself on hormone replacements.

Yes it does get that serious!

Though the rest of general medicine dismisses these symptoms as normal Adrenal Fatigue is not something to be taken lightly.

How to get additional support :

•Saliva Hormone testing
•Blood tests
•Nutritional supplements for adrenals can be prescribed by doctors in the field of alternative medicine, osteopaths &  specific chiropracters.

This book may answer many of your questions:

Adrenal Fatigue: The 21st Century Stress Syndrome


Take control of your own health.

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Sub High-Carb Meals with this Rockstar Vegetable

Joycelyn-253webOde to the Cauliflower

Cauliflower is…

A cruciferous vegetable in the same plant family as broccoli, kale, cabbage and collards.

•Nutritionally dense & full of vitamins and minerals
•An excellent source of vitamin C
•Contains many vitamins from the B group especially Folate
•B5, B6, B1 & B3
•Vitamin K
•A good source of minerals such as manganese, copper, iron, calcium and potassium
•Has Phyto–nutrients that help prevent prostate, ovarian & cervical cancers
•High in dietary fiber

All these vitamins are required from external sources to replenish and required for fat, protein & carbohydrate metabolism.

Cauliflower contains just 25 calories, 5g carbs per cup and has 0 g of fat and 0 mg of cholesterol.

Remember carbs are good to eat, but not at night!

This rock star vegetable can take the place of high starch potatoes for a low carb meal.

Try these cauliflower recipes:

Cilantro-Lime Cauliflower Faux Rice
Cauliflower- just the head  (lightly steamed)
2 Tbsp Lime Juice
2 Tbsp Cilantro-Chopped
Garlic -Chopped
1 Tbsp Coconut oil or Olive Oil
Put Cauliflower, Cilantro, Lime, in blender on chop
heat Pan with coconut oil and garlic and sautée blended ingredients in pan

Mashed Cauliflower
Cauliflower-head only (boil)
Almond milk or coconut milk  (a splash)
Vegetable Broth (optional)- I do without
Garlic (minced)
Salt & Pepper to taste
Put all ingredients in the blender. Add Almond milk to create desired consistency

*For People with thyroid dysfunction- excessive use of cauliflower as with other members of the brassica/cruciferous family may cause swelling of thyroid gland and thyroid hormone deficiency.

Bon appetite!
GO for Life! ™

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

More on the “B’s”

Question: “There are many types of vitamin b…. I am on an increased folic acid diet… can u blog about this so i can learn some more?”lolo

B9 folic acid

B9 works in conjunction with B6 and B12.  They all help to convert food into fuel and this gives you energy!

Folic Acid is crucial for brain function and plays an important role in mental and emotional health

Pregnant women need more folic acid to lower the risk of neural tube birth defects. Pregnant women who don’ t get enough folic acid are more likely to have children with birth defects.

Recommended dosage:

600 mcg- pregnant women

400 mcg per day-plan to become pregnant

Folic acid deficiency can cause poor growth, tongue inflammation, gingivitis, loss of appetite, shortness of breath, diarrhea, irritability, forgetfulness, and mental sluggishness.

Folate can be found naturally in: Beans, citrus fruits, whole grains, green leafy vegetables, beets, cauliflower, lettuce, asparagus, Brussels sprouts, lima beans, soybeans, beef liver, brewer’s yeast, root vegetables, whole grains, wheat germ, bulgur wheat, kidney beans, white, mung beans, salmon, orange juice, avocado, and milk.

note* Folate is found in foods while folic acid is a synthetic supplement.

I recommend taking a B-complex and additionally B-12.  Solgar products are highly rated.  Liquid form is best for absorption.

Isogenix – has a B supplement product as well. (for more info on this hit me up)

In peace, health & with much love,

Certified Fitness Nutrition Specialist
Certified Personal Trainer

The Mood Vitamin – B6

From last week’s discussion you now understand the importance of B12.  B6 is equally as important.  For one thing, B12 needs B6 to aid in the absorption of B12.

Other Benefits of B6 include:

Intake of B6 is  necessary to control hormones and treat emotional disorders.

It’s involved in carbohydrate and fat metabolism, including energy production.

Plays a role in more than sixty different aspects of protein metabolism.

Essential for proper growth and development.

Essential for tissue repair maintenance.

Needed to make antibodies that are instrumental in protecting against disease.

Necessary for the production of hydrochloric acid.

Aids in maintaining sodium and potassium balance.

Promotes red cell formation.

Required by the nervous system.

Needed for normal brain function.

Needed for the synthesis of the nucleic acids RNA and DNA.

Maintains healthy skin and hair.

Activates many enzymes.

Boosts immunity.

Vitamin B6 is found naturally in turkey, chicken, salmon, tuna, bananas, potatoes (skin included), soybeans, nuts, brown rice, carrots peas, spinach, eggs, lean beef, lamb, liver and clams, just to name a few.

Please note all vitamin sources can obtained from natural food sources, unfortunately deficiencies in our food exist in today’s environment.  Deficiencies can be supplemented with vitamins.

In peace, health & with much love,

Certified Fitness Nutrition Specialist
Certified Personal Trainer




To Vitamin B…

I have to admit, when Vitamin B injections became all the talk, I was skeptical.  I now understand the importance of Vitamin B, not specifically injections but in any form and it is not without merit.

Vitamin B is critical for helping with the transfer of energy and is crucial to the normal functioning of the brain and the nervous system.  If Vitamin B deficiencies exist, the process of energy transfer can be impaired and:

•lead to poor health

•reduced energy levels

•worsening of body composition

•decreased performance

•poor sleep

And just the opposite, by adding Vitamin B it can improve everything!

Vitamin B-12 can be found in meat, poultry, fish, milk and eggs.

I was experiencing sleeping problems, the list of everything I tried goes on.  Once I had integrated the “Bs” and my system was balanced, my sleep quality improved drastically, and now sweet dreams forever!

Sleep well and feel well.

In peace, health and with much love,

Certified Fitness Nutrition Specialist
Certified Personal Trainer