Food, Recipe and Activity of the Week - November 18, 2007
This week's features include:
Food - Sweet potato
Recipe - Sweet potato, pineapple and pecan salad
Activity - Interval training
The highest nutrient dense vegetable according to the Center for Science in the Public Interest is the sweet potato. This popular vegetable, commonly consumed during fall and winter, was a popular food item of the Native Americans. The sweet potato was also the primary food consumed by the soldiers during the Revolutionary war. Sweet potatoes are tuberous roots with smooth thin skins and white flesh and are grown in the U.S. This sweet potato is often confused with yams that were imported from the Caribbean . Yams, who received their name from African slaves, have an orange flesh and can weigh up to 100 lbs. Yams, with their long cylindrical shape and rough, scaly skin, are not as nutrient dense as sweet potatoes. Yams must be cooked before consumption. However, yams and sweet potatoes are both commonly defined under the name "sweet potato". The sweetness of the potato develops from an enzyme in the potato that converts some starch into sugar. The sugar concentration increases with storage and cooking.
Select firm potatoes without cracks or bruises at the store then store them in a cool and dark room. Refrigeration may alter the flavor of the sweet potato. The sweet potato with its high sugar content is versatile and the shelf-life can be up to 2 weeks, however, if stored over 60 ° F the potato may became woody in texture, or sprout sooner. Therefore, after cooking, the sweet potato can be stored for up to 1 week in the refrigerator.
Sweet potatoes can be used in many dishes such as casseroles, breads, and good desserts combined with nutmeg, ginger, cinnamon, honey, coconut, or lime.
Nutrition fact (1 sweet potato 5"): Energy 136.5 kcal, Carbohydrates 31.6 g, Fiber 3.9 g, Protein 2.1 g, Fat 0.4 g, water 94.7 g, Calcium 28.6 mg, Potassium 265.2 mg, Magnesium 13 mg, Phosphorus 36.4 mg, Sodium 16.9 mg, Vitamin C 29.5 mg, Folate 17.9 m g, Vitamin A 26082 IU, Vitamin A, RE 2608 m g
Makes 10 servings
Ingredients:
Sweet Potato Salad
- 2 pounds sweet potatoes, peeled and cubed
- 2 Tbsp. fresh lemon juice
- 1 can (20 oz) pineapple chunks, drained
- 1 bunch scallions, sliced
- 2 ribs celery, chopped (about 1 cup)
- 1/4 cup chopped pecans, toasted
Orange-Honey Dressing
- 1/3 cup light mayonnaise
- 1 tsp. finely grated orange zest
- 2 Tbsp. orange juice
- 1 Tbsp. honey
- 1/4 tsp. ground ginger
- 1/8 tsp. ground nutmeg
- Salt (optional)
Directions:
To make the sweet potato salad: Bring a large saucepan of water to a boil over high heat. Add the sweet potatoes and cook for 8 to 10 minutes, or just until tender. (Do not overcook). Drain. Place the potatoes in a large bowl and gently toss with the lemon juice until coated. Add the pineapple, scallions, celery, and pecans, tossing to mix.
To make the dressing: In a small bowl, mix together the mayonnaise, orange zest and juice, honey, ginger, nutmeg, and salt, if desired, until well blended. Spoon over the sweet potato mixture and gently toss until coated. Serve, or cover and refrigerate up to several hours.
Nutritional information per serving: 151 calories, 2.5 g protein, 31.1 g carbohydrate, 2.8 g fat, 0.3 mg cholesterol, 1 mg sodium, 3.3 g dietary fiber
Reprinted with permission from 5 a Day: The Better Health Cookbook by Dr. Elizabeth Pivonka and Barbara Berry
Are you tired of only doing long distance running, or have you reached a plateau and do not seem to be able to improve your performance? Interval training is not only a change in your routine, but is a great way to improve your physical capacity, which will enable you to do harder and longer workouts. In addition, interval training shortens the workout when you are lacking time, yet increases fat burn and calorie expenditure. In fact, you will burn more calories than you would if running at a continuous pace.
What is interval training? Interval training means varying the intensity of exercise in one workout. In other words, you alternate the speed so that you are working very hard for a period of time, then actively resting for a period of time. You do this over and over again until you have reached a preset goal.
Often interval training is performed on a track or an even grass field. Running on a street may put greater stress on your limbs due to the pounding. However, if this is your only option this is better than not running at all. If running on a street or a sidewalk you can use natural signs to enhance your workout. For example, if running between telephone poles you can run hard to one pole and walk to the next, then run hard again and so on. If you run on a track you may divide your intervals into actual distances.
Interval training does not have to include running. If you are not a runner, but want to become more active, walking is a great option. First, set a goal for how far you would like to walk, the divide the distance into intervals. Walk easy for two blocks, then speed walk for one block. Make sure you are breathing hard and that your heart rate increases. Repeat until you have reached your goal. For runners it is important to include a five-minute warm-up before and cool down after the workout. Then sprint at a 70% of your max for one minute then run or walk for one minute. The rest depends on your shape, the better in shape you are the shorter the rest period. You can also do intervals on a treadmill where you can alternate walking or running flats and hills in five-minute intervals. Stationary cycling is another alternate exercise where you can alternate standing and sitting and/or alternating the intensity of the program.
Before you take on the challenge of an interval program it is important to consider the following advice:
- Before doing interval training, exercise a period of long distance continuous running.
- The longer the workout the better the effect
- Listen to your body, you should breathe hard and increase your heart rate, but if you are hurting, STOP!
- The number of repetitions can be higher in younger runners in good shape.
- The rest interval should bring your heart rate to 100-110 beats per minute.
- The changes should be gradual and done over a period of time.
- Always consult your physician if you are concerned if the exercise is right for you.
Since the variation in type of exercise, intensity, and duration of training is very individual it is difficult to provide a close estimate of calories burnt. The range can be anywhere from 200-600 kcal if doing intervals for 20 minutes. However, people in good shape who do an extended workout burn twice those amounts.