Saturday, November 15, 2025

Sweet potato pie

Sweet potatoes provide significant health benefits, including high levels of vitamins A and C, potassium, and fiber. These nutrients support vision, immune function, skin health, blood pressure regulation, and digestive health. They may also help manage blood sugar and have antioxidant and anti-inflammatory properties. [1, 2, 3, 4, 5, 6, 7]  
Immune system and vision 

• Rich in Vitamin A: Sweet potatoes are an excellent source of beta-carotene, which the body converts to vitamin A. Vitamin A is crucial for a healthy immune system and good vision, and it can help protect against eye diseases. 
• Supports skin health: Vitamin C is an antioxidant that helps protect cells from damage and is essential for collagen production, which is vital for wound healing and skin health. [1, 2, 4, 5, 7, 8]  

Heart health 

• Potassium content: They are high in potassium, which helps regulate blood pressure and is important for heart, muscle, and nerve function. 
• Fiber: The fiber in sweet potatoes can help lower blood cholesterol and blood glucose levels. 
• Antioxidants: The antioxidants in sweet potatoes can help reduce inflammation, which is a risk factor for heart disease. [1, 3, 4, 6]  

Digestive health 

• High in fiber: Both soluble and insoluble fiber are beneficial for digestion. Soluble fiber helps lower blood sugar and cholesterol, while insoluble fiber promotes regular bowel movements. 
• Resistant starch: Sweet potatoes contain resistant starch, which acts as a prebiotic. It is fermented by beneficial gut bacteria, producing short-chain fatty acids that improve digestive health. [1, 4, 8, 9]  

Other benefits 

• Blood sugar management: Despite being starchy, sweet potatoes can help manage blood sugar. When boiled, they have a low glycemic index, meaning they raise blood sugar levels more slowly than high-glycemic foods. 
• Weight management: The high fiber content helps you feel full longer, which can aid in weight management. 
• Antioxidant and anti-inflammatory: Sweet potatoes are packed with antioxidants that protect against cell damage from free radicals. Chronic inflammation is linked to various health problems, including heart disease, cancer, and diabetes. [1, 4, 5, 6, 7]  

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New tools 🔧

A nut milk maker is an automatic appliance that blends nuts, seeds, or grains with water to create homemade, plant-based milk. These machines typically have built-in filters, and many models can also be used to make soups, smoothies, or other beverages, with some featuring a heater for making hot drinks or cooking. [1, 2, 3, 4, 5]  
You can watch this video to see how a nut milk maker works: 
How it works 

• You add your ingredients, such as nuts and water, into the machine. 
• The machine then blends them together, often with a set of sharp blades. 
• The built-in filter separates the liquid milk from the leftover pulp. 
• Some machines have a hot function, which can heat the ingredients to make things like hot chocolate or to help cook other recipes. [1, 3, 6, 7, 8]  

Key features and benefits 

• Versatility: Many models can also be used to make other items like soups, juices, and smoothies. 
• Customization: You can control the ingredients and flavorings, ensuring your milk is free of preservatives and additives. 
• Convenience: Some machines offer automatic self-cleaning cycles and delay-start functions, so your milk can be ready when you wake up. 
• Efficiency: Many new models have designs that eliminate the need for a separate soaking step, making the process faster. [1, 2, 5, 9, 10, 11]  

This video demonstrates how to make nut milk with a nut milk maker: 

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Go Green

The best time to drink green tea for weight loss is in the morning or early afternoon, preferably an hour or two before or after meals, to maximize metabolic and fat-burning benefits without interfering with iron absorption or sleep. Drinking it before a workout can also boost performance and calorie burn, while drinking it after a workout helps replenish the body. [1, 2, 3, 4]  
Recommended times and why 

• In the morning or early afternoon: Green tea's caffeine can boost metabolism and energy levels, making it a good alternative to coffee. This timing also helps ensure you don't consume it too close to bedtime, which could disrupt sleep. 
• Between meals: Drink green tea about one to two hours before or after eating to avoid the tannins, which can inhibit the absorption of minerals like iron. 
• Before or after a workout: Consuming green tea before exercise can increase fat burning and endurance, while drinking it afterward can help replenish your body and refresh you. [1, 2, 4, 5, 6, 7]  

Times to avoid 

• Right before bed: Avoid green tea in the hours leading up to bedtime because the caffeine can interfere with sleep and lead to nighttime awakenings. 
• On an empty stomach: For some people, green tea on an empty stomach can cause stomach irritation or heartburn due to increased stomach acid. It's best to have a light snack or breakfast first. 
• With meals: Drinking green tea with meals can hinder your body's ability to absorb iron and other nutrients. [1, 4, 5, 6, 7, 8]  

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Green

Yes, green tea may help with weight loss by boosting your metabolism and increasing fat burning, primarily due to its high levels of catechins and caffeine. However, the effects are modest, and green tea is most effective as a supplement to a healthy diet and exercise plan, not as a magic bullet for weight loss. [1, 2, 3, 4, 5]  
How green tea can help 

• Boosts metabolism: The combination of caffeine and catechins, particularly EGCG, may increase your metabolic rate, which helps burn more calories. 
• Increases fat burning: Studies suggest that green tea can promote the breakdown of fat cells (fat oxidation). 
• Reduces calorie intake: Swapping high-calorie, sugary drinks for green tea can significantly cut your calorie and sugar intake, supporting a calorie deficit needed for weight loss. 
• May reduce belly fat: Some research indicates that green tea may help reduce body fat, including in the abdomen. [1, 3, 4, 6, 7, 8]  

Important considerations 

• Brewed tea vs. extract: The most significant weight loss effects seen in studies have been with concentrated green tea extracts, not necessarily with a few cups of brewed green tea. 
• Modest effects: Even in studies that show a benefit, the amount of weight lost is often small and may not be clinically significant. 
• Individual differences: Results can vary due to factors like genetics, lifestyle, and how the tea is prepared. 
• Best as a supplement: Green tea should be part of a larger weight loss strategy that includes a healthy diet and regular exercise. It is not a standalone weight loss solution. [2, 5, 9, 10, 11, 12]  

How to get the most out of green tea 

• Drink 2-5 cups a day: Some research suggests this amount can provide the most benefits. 
• Avoid sugar: Don't add sugar or honey, as this will add extra calories. 
• Consider matcha: Matcha is made from the whole tea leaf and contains higher levels of antioxidants compared to steeped green tea. 
• Be mindful of caffeine: Avoid drinking it too close to bedtime. [2, 11, 13, 14]  

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Coffee ☕️

Starbucks is the most profitable coffee company in America based on revenue, with 2024 revenue of $36.2 billion. It leads the market in both revenue and store locations, significantly outpacing its closest competitors in the United States. 

• Revenue: Starbucks' annual revenue of $36.2 billion in 2024 makes it the largest coffee company in the US by revenue, according to pass_by (https://passby.com/blog/top-10-coffee-chains-in-the-us/) and Coffeeness (https://www.coffeeness.de/en/biggest-coffee-companies/). 
• Market presence: The company has a vast number of stores, with more than half of its 32,000+ global locations in the US. 
• Profitability drivers: Its success is attributed to a combination of factors, including its large scale and high volume of sales, a diverse menu of specialty drinks, and strategic marketing. 
• Competition: While Starbucks is the largest, other major players in the American coffee industry include Keurig Dr Pepper, The J.M. Smucker Company, and Dunkin'. [1, 2, 3, 4, 5]  

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Bone brorh

Dr. Steven Gundry views bone broth as a potentially beneficial addition to a diet, especially for supporting bones, joints, and fighting inflammation, though he advises caution regarding potential heavy metal contamination and the lack of robust scientific evidence for some gut health claims. He emphasizes that bone broth should be organic and consumed as part of a varied diet, not as a sole source of nutrition. [1, 2, 3]  
Potential benefits 

• Supports bones and joints: Dr. Gundry notes that organic bone broths contain beneficial nutrients that can help improve bone and joint health. 
• Fights inflammation: He suggests bone broth is a good choice to include in a diet of other anti-inflammatory foods. [3]  

Considerations and precautions 

• Heavy metal risk: Be aware of the potential for heavy metals, which can seep from the animal bones into the broth during cooking. 
• Lack of robust scientific evidence: While some rodent studies show potential benefits for digestive health, there is currently no strong scientific evidence to confirm that bone broth changes the gut microbiome in humans. 
• Part of a varied diet: Bone broth should be consumed alongside other foods to ensure you get a complete range of necessary nutrients. Avoid relying on it as a sole source of nutrition. [1, 2, 3, 4]  

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Henry McClure  
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