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Scott Morrison

2 months ago

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Post from Scott Morrison

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My Week of Intuitive Eating

Unlike keto and intermittent fasting, intuitive eating is less of a trend and more of lifestyle choice. I know, that’s what they all say but hear me out. Any diet/ trend you can think of has an end therefore making it not a lifestyle change. Intuitive eating is simply following w ...

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Neil Smith

shared this post in Fitness & Nutrition

4 months ago

group_work in Café beBee and in 5 more groups

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Queensland Quay is Quintessentially Quandamooka

Let me tell you how a recent Sunday afternoon stroll along Wynnun Jetty unexpectedly turned into a journey of cultural awareness. · Not so long ago we took the opportunity to take the short ferry trip across Moreton Bay to ‘Straddie’ (North Stradbroke Island) and were introduced ...

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Renée 🐝 Cormier

shared this post in Fitness & Nutrition

5 months ago

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WHITE VS. SWEET POTATOES:
WHICH ARE REALLY HEALTHIER?

Think sy ta thier than white potatoes? Or that you should avoid both because
ofc abs? H feos hese tubers compare — and why they both deserve a place in your diet

THE BASICS

Potatoes and sweet potatoes share a name, but botanically they're unrelated

PLANT PLANT

FAMILY RELATIVES BIODIVERSITY EDIBILITY

POTATOES Tomatoes, peppers, 4.000 Leaves and stems (and
eggoiant, deadly | yoo lc potatoes that have tumed
nightshade green) produce solanine,
which is poisonous.

(5OUANUM TUBEROSUM)

SOLANACEAE

-

SWEET
POTATOES

[HONORA BATATAS)

Momng glories and 5,000 Leaves are edible
other vines, trees, known varieties and nutritious.
shrubs, and herbs

(note: not yams!)

CONVOLVULACEAE

CLAIM: SWEET POTATOES
ARE THE ‘SUPERFOOD’

If all you want is Vitamin A, then sure, sweet potatoes win
But when you pit them against white potatoes for overall nutritional value, it's a virtual tie

POTATO <3 &p SWEET POTATO
Medium, baked* - Medium, baked
161 CALORIES 103
4.3G PROTEIN 2.3C
0 FAT 0
37G CARBS 24G
3.8GC FIBER 3.8C
Percent daily recommended intake

0% VITAMIN A 438%
VITAMIN C 37%
VITAMIN Bé 16%
FOLATE (B9) 2%

THIAMIN (B1) 8%

RIBOFLAVIN (B2) 7%

NIACIN (B3) 8%

PANTOTHENIC ACID (BS)

MAGNESIUM 8%

PHOSPHORUS 6%
POTASSIUM

IRON 4%

COPPER 9%
MANGANESE

CLAIM: AVOID POTATOES
BECAUSE OF GLYCEMIC LOAD

Worried potatoes will make your blood sugar and appetite spike?
Here's what the evidence says.

BOTH POTATOES AND SWEET POTATOES FALL IN THE MIDDLE
TO HIGH RANGE ON THE GLYCEMIC LOAD (GL) SCALE.

J ¢ @0N® os =
ANC YY TSC TEE LY

BUT OVERALL, THE SCIENTIFIC EVIDENCE DOESN'T
SUPPORT GLYCEMIC LOAD STRONGLY AFFECTING:

* Appetite « Inflammation
* Body weight * Blood glucose control
Total carbohydrate and calorie intake has a much

bigger impact on these health markers

PLUS, GL IS GENERALLY IRRELEVANT TO HEALTH AND LEANNESS BECAUSE
YOUR BLOOD SUGAR'’S RESPONSE TO FOOD VARIES DEPENDING ON:

=
& ®

TIME OF DAY MEDICATIONS COOKING METHOD SLEEP QUANTITY
AND QUALITY

CENETICS CUT BACTERIA HOW MUCH PROTEIN, FIBER, ACTIVITY LEVEL
AND HEALTHY FAT YOU EAT

CLAIM: AVOID ALL TUBERS
BECAUSE OF CARBS

Think the carbs will cause weight gan? Actually, the carbs in potatoes and sweet
potatoes are mostly starch and fiber, which help you stay lean and healthy

TYPES OF CARBOHYDRATES IN POTATOES AND SWEET POTATOES

POTATOES SWEET POTATOES
(Baked, 100 g) (Baked, 100 g)
SUGARS SUGARS
1.26 65GC

FIBER FIBER
2.2¢ 33C
<3 OTHER CARBS OTHER CARBS
05GC 39¢C

STARCH STARCH
17.3¢C 7.0C

Potatoes contain 5
beneficial resistant
starch, which, like fiber, |
doesn't digest at all

Resistant starch and fiber
get fermented in the gut,

J producing short-chain
pat fatty acids

SHORT-CHAIN FATTY ACIDS MAY:

« Keep you fuller longer « Increase mineral absorption

« Act as fuel for healthy gut and nutrient circulation
bacteria and mucosal cells « Prevent absorption of toxins

« Inhibit pathogenic bacteria « Decrease inflammation

« Stimulate blood flow to the colon « Decrease risk of colon cancer

HOW TO EAT POTATOES
AND SWEET POTATOES

Tubers get a bad rap because they're often used for high Helps you achieve health and fitness goals

“Source for rutribon data: Nuriondata self com

[ERLISTE 2
Nip .itwww precisionnutrition.com/regul.

Sweet Potatoes vs. Potatoes: Which are really healthier?

Let's get to the bottom of this never-ending debate. · By Brian St. Pierre · Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Here’s how these tubers compare — and why both deserve a place in ...

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Renée 🐝 Cormier

shared this post in Fitness & Nutrition

5 months ago

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Top 10 Toxic Foods and Top 10 Healing Foods

I eat pretty healthy already, but I still like to hear that what I'm eating is good for me.  · The best thing that you can do is educate yourself on toxic and healing foods because their affect can be different for everyone. None of this is breakthrough information, but if you ar ...

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Javier 🐝 CR

shared this post in Fitness & Nutrition

5 months ago

group_work in Fitness & Nutrition

Skip the Situps: My Effective Ab Workout

There are so many benefits to having a stronger core…. medical studies showing reducing belly fat lowers your risk of cardiovascular disease and diabetes… a stronger mid-section improves mobility and reduces back problems. But for many people, the physical appearance of having a ...

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Javier 🐝 CR

shared this post in Fitness & Nutrition

5 months ago

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From Obesity to Fitness

Perhaps, it’s unimportant that how you rank in maturity, moderation and mercy. Who cares any scarcity in these elements can impact one’s character and mindset? · Come any flaw in health, we humans become too scary, bothered and sad as if life is at brim and anytime it can collaps ...

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Javier 🐝 CR

shared this post in Fitness & Nutrition

5 months ago

Neil Smith

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5 years ago

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Rock It To Fitness.

Lots of us want to be fit. We train, practice and sweat it out to perform better at our chosen sports and feel better and more confident in ourselves. · Sometimes though we all just get to a point where we seem to have stalled and the joy goes AWOL from our exercise routines. · T ...

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Javier 🐝 CR

shared this post in Fitness & Nutrition

5 months ago

Royce Shook

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1 more

4 years ago

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Staying Fit

In a workshop, I give on Staying Fit we talk about the benefits of exercise for seniors. I have talked about these before but I need to emphasize the points again. Many of us don't exercise enough, which is for seniors defined as 30 minutes a day. · However, before starting an ex ...

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Neil Smith

shared this post in Fitness & Nutrition

5 months ago

Neil Smith

3 years ago

group_work in Fitness & Nutrition

There is no Path to Fitness.

What's the secret to getting fit? What's the best way to lose weight and get healthier? I would like to run but how do I get started? What's the ideal pathway to fitness? · In Western societies there exists a massive health and fitness industry. Publishers, bloggers, gyms, broadc ...

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Five Ways to Build Muscle and Stay Fit

There are many reasons why you should want to stay fit, and being able to look good naked is only one of them.  · I have a real passion for fitness and coming from a fitness-oriented family I can tell you I see the benefits of long practiced exercise habits in myself, my parents ...

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