Health benefits of sweet potatoes

In our opinion, sweet potatoes are a fundamental food you should incorporate into your diet. They are a versatile root vegetable that can be prepared in many ways. They have a natural sweetness, so you can enjoy this root veg as a savoury or sweet dish.

They are lower in calories & carbs than your average potato, and are also higher in vitamin A. They are a good source of fibre, potassium, vitamins (A,C & B6) and other essential nutrients. 


Here are just a few ways in which they may improve a person's health:


- Reduction in insulin sensitivity in diabetes

- Improvement of digestion and regularity

- Reduction of inflammation 

- Protection against free radicals (free radical damage has been link to chronic illnesses, heart disease and ageing. Therefore, eating antioxidant-rich food is good for your health)

- Promotion of gut health and brain function

- Support of your immune system

As you can see from the few examples above, sweet potatoes have many health benefits, and that's why we encourage you to swap your average spud to a sweeter, healthier version. 

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Sweet potato salad recipe

Ingredients:

x2 sweet potatoes (mostly peeled, but remember that the skin is loaded with nutrients) cut into roast potato shape
x2 handfuls of diced cherry tomatoes
x1 chopped red onion
x1 chopped roasted red pepper (optional)
x1 large handful of freshly chopped chives and parsley
x1 half lemon
x2-3 tablespoons of hummus (homemade or shop bought)
x1 tablespoon coconut oil

Dried spices:
At least a teaspoon of each

Sweet and smoked paprika
Cumin
Cinnamon
Turmeric
Sea salt 
Black pepper

Method:

Heat oven 200 degrees (fan)
Heat coconut oil in an ovenproof dish 
Chop the sweet potatoes
Add sweet potatoes to the melted coconut oil and then add all the spices. Shake dish so the sweet potatoes are evenly covered in the spices, and then pop it into oven for 40-45 minutes or until soft
Once cooked, leave to cool
Meanwhile, add the chopped veggies and herbs to a bowl, and once the sweet potatoes have cooled, add them to the bowl and gently combine
Add the lemon juice, hummus, and pinch more paprika, pepper and salt if needed
Gently combine again, and that's that !

The Fit Retreat : Beat Those Winter Blues !

Who's glad that January is nearly over? 

People put so much pressure on themselves when it come to the month of January. New year resolutions, loose weight, exercise more, go back to work, dealing with the grim weather and the long dreary days. Looking at everyone’s else’s perfect life on social media (we are all guilty of that)
 It is so hard not to get caught up and feel, dispirited, uninspired and well... Just a bit glum! 
Let’s look at what we can do to change this and look forward to February and the year ahead!

Beat The Blues :


Focus on positives 
Try to think positive, surround yourself with happy and positive people, read something inspiring, laugh more. Being positive will help you cope easier with your daily routine and will help you make constructive changes in your life. Try and focus on the good and not the negative. Pros V cons... Make a list and keep going until the Pros outweigh the Cons. 

Help Others
Whether it's helping an old lady carry her  shopping, helping a college with their work or giving a little to charity. Helping others even if its only a small gesture will give you a sense of satisfaction, it will promote positive behaviour and make us feel happy.

Get Outdoors
Even if its only for 10 minutes, give yourself a break and get some fresh air. No phones, no interruptions just YOU embracing the outdoors. Go for a walk, sit on a bench and watch the would go by, however you choose to send that time, but try and give yourself that time in the fresh air to recharge and promote a sense of well-being.

Eat Smarter
Instead of stressing about losing weight, make small changes and nothing too drastic. Don’t put yourself under pressure to lose the extra pounds gained. Instead make a plan, don’t cut out everything you love straight away. Have an idea of your general eating patterns and try to make small changes where possible. Example; Eggs on toast for breakfast. Make sure the bread is wholemeal/rye, add some avocados to your plate and have a piece o fruit after if your not quite full. Small steps will take you further than making drastic changes to your diet. Your mind will be able to cope with small changes here and there and eventually you will be losing the weight without the stress of underrating, fad diets and feeling low. 

Listing to music or podcasts
If you are on your way to work, waiting for the bus, driving in your car ect... Listen to music or something that makes you feel happy, it will put you in a good mood and is a great way to stop negative thoughts entering your mind and it will lower your stress levels. 

Exercise
I know everyone says it but exercise is good for you and it will make you feel better in yourself. More positive, focused and you will have higher levels of energy. So if you are feeling blue, stick on your gym gear and have a little workout. It will help promote weight-loss, stress relief, realise endorphins and it is easier to relax/sleep after a good workout. Plus all of the other health benefits that develop long term when you exercise regularly. 

Plan a holiday
January/February is a great time to plan your next trip (even if its just a day out) Looking forward to something definitely sets you up with a positive mindset. Dreaming of your next trip creates excitement and makes you feel happy. If you can’t quite afford it, don’t get down, make a plan of action. Figure out ways where you can budget so you can afford something you really want. Have a holiday goal. 


Lets see if we can bring some happiness & positivity to 2019 !

If you fancy a wellbeing holiday this year then come and visit

The Fit Retreat !