Are Sweet Potatoes Healthy?

The nutrition facts, plus how they compare to white potatoes.

Diets Decoded: The Sirtfood Diet

We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets like, ahem, the Grapefruit Diet. However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any!) is right for you. We’ll quickly explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life. The trending Sirtfood Diet promises to help you lose seven pounds in seven days. It made headlines when singer Adele said it was the secret to her recent weight loss. But, is it safe — and more importantly sustainable? We have the Sirtfood Diet decoded. RELATED: Diets Decoded: The Elimination Diet What is the Sirtfood Diet? This diet’s foundation rests on research surrounding sirtuins (SIRTs), a family of proteins found in the body that may play a role in metabolism, inflammation, aging and chronic diseases. Certain polyphenols (plant compounds that act as antioxidants) may increase levels of sirtuins in the body. Diet founders,  Aidan Goggins and Glen Matten — who refer to  SIRTs as  your body’s natural “skinny genes” — have named foods high in these polyphenols as “sirtfoods,” claiming they will activate mechanisms controlled by your body’s SIRTs to burn fat. By combining these sirtfoods with calorie restriction, the founders state your body will produce higher levels of sirtuins, which will then result in greater weight loss.  What You Eat The top 20 sirtfoods include a variety of nutritious foods such as kale, strawberries, parsley, dark chocolate, arugula, turmeric, soy, walnuts, blueberries, coffee, and red wine.  WEEK 1 The first phase of the diet lasts one week. During the first three days, you’re restricted to 1,000 calories from one meal of sirtfoods and three green juices (recipes found in The Sirtfood Diet book). The rest of that first week you can consume two sirtfood meals and two green juices adding up to 1,500 calories per day. WEEK 2 In the second two-week phase, you can eat three sirtfood meals and one green juice a day.  After these phases, you’re encouraged to include sirtfoods in your diet and eat mostly plant-based meals in order to maintain results.   What You Don’t Eat This is where it gets a little tricky. The Sirtfood Diet has a long list of what you can eat and  focuses on having you consume those recommended sirtfoods. But while no food is technically off limits, the severe calorie restriction in the first phase of the diet means you won’t be able to eat many foods outside of the Sirtfood meals and juices. Goggins and Matten promote that by focusing on eating as many sirtfoods as possible, you won’t have much space left for other foods and beverages. RELATED: The Step-By-Step Guide to Mindful Eating Pros and Cons A pro of this program is that sirtfoods are nutrient dense foods that are high in health-promoting plant compounds — and they are great choices to incorporate into your meals regardless of the type of diet you may follow.  There are some studies suggesting the health and weight loss benefits of sirtuins —showing an increase of fat loss, reducing inflammation, and combating aging and age-related diseases — but overall, the research is still pretty slim. One study found that mice genetically engineered to have high levels of the sirtuin SIRT1 were leaner and more metabolically active. In addition, researchers found that increased sirtuin activity in yeast extended their lifespan by 70 percent. While this research sounds promising, there is no evidence that this will have the same effects on humans — as well as no long-term studies to support sirtfoods being more effective than any other calorie-restricted diet.  Also, it’s important to note the Sirtfood Diet has the potential to cause some negative health effects. Extreme calorie restriction may lead to short-term weight loss, but it is difficult to sustain and can create nutrient deficiencies.  You’re not only losing fat, but you’ll also lose important muscle mass needed to keep you fit and healthy. Severely cutting calories can even increase the stress hormone cortisol, which wreaks havoc on the body and can lead to weight gain.  The Bottom Line Sirtfoods are healthy foods. But do they have the ability to turn on your “skinny genes,” as claimed by the diet founders? The science is shaky. Chances are this plan may “work” in the short term because of the calorie restriction. But, there’s no magic bullet here. Instead of following this very restrictive diet, incorporate these delicious sirtfoods into a healthy diet and lifestyle. (Photo: Shutterstock)

The Nutrients You Need After a Workout

This post is sponsored by Sunkist, but all thoughts and opinions are my own. By Keri Glassman, MS, RD Ask Keri: What’s Your Favorite Post-Workout Meal? Keri Says: Just the other day, I had so much fun in the kitchen with my good friend Adam Rosante whipping up some nourishing new recipes. And one of them? A post-workout smoothie! It was a great excuse to create something with a friend, and to enjoy real, whole foods, while getting the chance to catch up with one another. Both recipes are great for refueling post-workout, depending on what time of day your workout falls. For most of us, everyday – post-workout should be your breakfast or lunch, afternoon snack, or dinner, and provide the protein, healthy fats, and antioxidants needed for muscle growth, repair, and satiety. Both of these recipes feature citrus, which most of us know is a great part of a healthy diet. But, in case you don’t realize just how good, I’m going to fill you in. Citrus is loaded with one of my fave antioxidants: vitamin C. This little molecule has some very impressive power. It supports the production of collagen, which gives our skin elasticity, and is super important in the summer months to protect our cells against free radical damage. Free radicals are those bad guy molecules that disrupt normal cell functioning. Antioxidants like vitamin C are the first line of defense against them. Vitamin C is important to incorporate into your post-workout snack or meal. It will help reduce the inflammation caused by an intense workout. RELATED: Inflammation, Explained. What It Is And How It Affects Your Health Citrus is also famous for its immune benefits. Studies have shown that vitamin C is linked to a reduced rate of severity and length of the common cold. And, Sunkist citrus is packed with fiber, which we know is important for gut health and heart health. For my post-workout nourishment of choice, get started with the two recipes below (depending on what time of day you get your sweat in). Then, keep the juicy Sunkist citrus flowing at any meal. Orange Creamsicle Post-Workout Smoothie  Ideal day? An energizing group workout followed by a batch of this super-refreshing, post-workout smoothie to keep the fun going. It’s simple to make, packed with protein and healthy fats, and contains what your body craves after a workout. This combo is exactly the snack or meal you want in order to replenish glycogen stores and maximize all that effort you put into your workout. Zucchini Noodles with Creamy Lemon Herb Sauce This recipe is for those days when you need something a little bit comforting, yet light. In-season summer squash, fresh herbs and bright citrus come together to create a quick and easy meal that’s ready to be enjoyed in 10 minutes. Pair with easy seared salmon, chickpeas, or another protein to round it out. If you’re getting your exercise in after work, this is a great option as a post-workout dinner to make with your family or friends. There’s really nothing better than getting in the kitchen with the ones you love (and fresh ingredients!) to make something easy, healthy and delicious. Good food, good conversation, and authentic connection is what it’s all about, and these recipes will inspire exactly that, while supporting your physical health. So grab some fresh citrus, #ShareWhatsReal with friends in your life, and get cooking! For more delicious recipes, visit Sunkist.com/recipes.

5 Delicious Foods for Cancer Prevention

Roasted broccoli and beets, anyone?

The 411 on Flavanols

Created in partnership with CocoaVia. You know about the importance of antioxidants and vitamin B12, but you may not have heard about the health benefits of flavanols. These compounds are one of the reasons cocoa (in its pure, non-sugary form!) is considered by many to be a health food (thanks, flavanols!). So, we’re guessing you want to get to know them pretty intimately. Here’s what you need to know, including why you should get yours from CocoaVia supplement. What Are Flavanols? Flavonoids are naturally occurring compounds found in plants. Among flavonoids, there is a distinct sub-group known as flavonols. These flavanols are predominant in foods and beverages such as tea, apples, grapes, red wine, and cocoa. And cocoa flavanols are special on their own—they’re a unique blend of phytonutrients found only in the prized cocoa beans. Before you run out and buy your favorite chocolate bar, be aware that although cocoa beans are a natural source, the processing of cocoa beans—fermentation, roasting, and alkalization—can lead to the destruction of some of these unique flavanols. What Do They Do? Of course, what they do for your body is what matters, and research points to some pretty impressive health benefits. Numerous studies have demonstrated that cocoa flavanols help support blood vessel health and healthy circulation. That’s good news for your heart and your overall health, since the circulatory system is the pathway for delivering vital oxygen and nutrients to organs and tissues. Where to Find Them Flavanols are found in a variety of foods, including many fruits, but the levels can be variable, so there’s no way to know how much you’re actually getting. The best way to guarantee that you’re getting a lot of them in your diet is through CocoaVia, a daily cocoa extract supplement. CocoaVia provides 375mg of cocoa flavanols in every serving and comes in a variety of flavors, including a chocolatey flavor that’s great in a smoothie or overnight oats. That’s a pretty good deal, right?