The sweet potato is the champion of all veggies when it comes to nutrition.
The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. In addition, sweet potatoes are a good source of copper, vitamin B6, potassium and iron. All these benefits with only about 130 to 160 calories!
Did you know that…
- One cup of cooked sweet potatoes provides 1,922 mcg_RAE of beta carotene (Vitamin A).
It would take 16 cups of broccoli to provide the same amount.
- Sweet potatoes have four times the US Recommended Daily Allowance (USRDA) for beta-carotene when eaten with the skin on.
- Sweet potatoes are a great source of vitamin E, and they are virtually fat-free, which makes them a real Vitamin E standout. Most Vitamin E rich foods, such as vegetable oils, nuts and avocados, contain a hefty dose of fat.
- Just two thirds of a cup of sweet potatoes provides 100% of the USRDA for Vitamin E, without the unwanted fat.
- Sweet potatoes provide many other essential nutrients including Vitamin B6, potassium and iron.
- Sweet potatoes are a good source of dietary fiber which helps to promote a healthy digestive tract. Sweet potatoes have more fiber than oatmeal.
- Sweet potatoes are a complex carbohydrate which means they digest more slowly than white potatoes and therefore will not cause your blood sugar to spike.
- Sweet potatoes are virtually fat-free, cholesterol-free and very low in sodium. One cup (200 grams) of cooked sweet potatoes has 180 calories.
Sweet Potato Nutrition Facts (for one medium size sweet potato)
Fat 0.39 g
Protein 2.15 g
Net Carbs 31.56 g
Dietary Fiber 3.9 g
Calcium 28.6 mg
Sodium 16.9 mg
Potassium 265.2 mg
Folate 18.2 mcg
Vitamin C 29.51 mg
Vitamin A 26081.9 IU
Source: US Department of Agriculture
Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That’s because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It’s time to move sweet potatoes to the “good” carb list.
Oven fried sweet potatoes offer a nice change from traditional baked potatoes.
( by baking, they have ALOT less fat than fried potatoes…. but still all the flavor)
Wash and scrub 2-3 sweet potatoes or yams. Slice in ¼- ½ inch rounds. In medium bowl mix 1 ½ Tbsp olive oil, salt, butter buds and generous sprinkling of cinnamon.
Toss in sweet potatoes to coat with seasonings and oil.
Arrange in single layer on baking sheet.
Bake in 450 degree oven for approximately 20 minutes, turning once during cooking. Top with additional cinnamon, if desired.
- For spicy potato rounds, substitute, cumin,chili powder, and garlic salt for the cinnamon and butter buds.
- Cut lengthwise into 1/3 inch strips for potato “fries”.
“The Vi-Shape Shake is Fast Food made Healthy”.
It surprises people to find out that healthy protein shakes actually can taste great, fill you up, help you lose weight, maintain lean muscle, all while providing your body the nutrition it needs.
ViSalus products simply work! As a natural athlete, optimal nutrition is very important in my life. With the Vi-shape mix and entire ViSalus product line, me & my clients are getting the proper fuel needed for our systems to heal itself and function at peak level. The Bodybyvi challenge allows each person to decide for themselves what their personal health goal will be. With so many meal replacement and supplement companies to choose from, I chose to promote ViSalus not only for their scientifically advanced nutrition but the companies genuine desire to help people change their lives.
ViSalus Health Sciences Vi-Shape mix offers the ultimate in flavor, fun and convenience when it comes to meal replacements. It also provides the nutrients that you just can’t get from your average diet alone. The Vi-Shape Nutritional Shake includes a unique, concentrated and highly absorbable blend of proteins called Tri-sorb protein. What makes this blend special is it contains the highest quality whey available, (whey hydrosolate along with whey protein isolate) and non GMO soy with the isoflavones removed. The tri-sorb protein is the fastest absorbed and utilized form of protein available. It has been processed to remove fat, lactose, carbohydrates and isoflavones to provide the most pure concentrated protein.
In addition to the ultra-high-quality blend of protein, the shape mix formula includes fibersol, which helps to keep you feeling full without gas, pre-biotics, aminogen to help with nutrient absorption plus 23 vitamins and minerals along with other ingredients to help you burn fat.
Nutrition Information: (per 2 scoops of shape mix)
* Total Calories: 90
* Total Fat: 1 g
* Total Cholesterol: 15 mg
* Total Sodium: 75 mg
* Total Carbohydrates: 7g
* Total Dietary Fiber: 5 g
* Total Sugars: <1 g
* Total Protein: 12 g
The cost for a 30 serving supply is $49 month (less than $60 with tax/shipping). This equates to $2 per meal, a significant savings over what you are currently spending on a less nutritious meal right now. ViSalus has a referral program for customers as well. AND, when you refer 3 customers to buy the Vi-shake mix, you get yours free the next month.
ViSalus Nutrition Shake mix is known for its superior nutrition profile but it is also the MOST customizable to your taste preferences. The base is a sweat cream flavor, (tastes like cake mix) which you can enjoy as is but you can easily change the flavor by adding fruits, juices, yogurt, cocoa, peanut butter, coffee….
With that said, here are just a few mix-in ideas. Please feel free to share your recipes and ideas too.
To two scoops of the ViSalus Shape mix add one or any combination of the following: Feel free to be creative and experiment with flavor combinations!!
Milk, Soy, Almond, or low fat chocolate.
Fruit Juices (orange, pineapple, cranberry) – * use lower sugar versions
Fresh or frozen fruits or applesauce. (Peaches, berries, Mangos, Bananas)
Yogurt. (Again,use no sugar added or lower sugar versions) These come in a multitude of flavors. 1/2 container to one shake adds just the right consistency and flavor.
Peanut or Almond Butter (1 heaping Tablespoon)
Cocoa – Hershey’s baking cocoa or sugarfree syrup works and tastes YUMMY!
A couple of personal favorite’s of our are: Chocolate & Peanut butter, Banana & Peanut Butter, Strawberries & Bananas, Key lime yogurt, fresh lime and almond milk, Orange Juice, Mango and peach, Orange juice and almond milk (Dreamsicle), iced coffee, almond milk and creamer (latte)…. etc. etc…
What are your favorites?
For more information about ViSalus or the bodybyvi challenge, or to place an order please message me or visit the link provided:
Take the challenge…. and experience the profound benefits wellness and healhy living can bring to you.