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Healthy Alternatives to Mashed Potatoes

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With the holidays coming up, there’s no doubt your family will be serving mashed potatoes again. It’s a dietary staple during this festive time of the year, and there’s a chance that you’ll eat a little too much of it as well. But did you know that mashed potatoes can be unhealthy for you?

A 100-gram serving of potatoes contains 68 grams of carbs, and offers very little dietary fiber. This is way too many carbohydrates than you should normally eat in a single day. I regularly encourage people to limit their carb consumption to just 50 grams a day from all sources, including fruits and vegetables. Carbs, when digested, turn into sugar that can cause metabolic complications in the long run.

If you still want to enjoy mashed potatoes, you need to look for healthier alternatives — namely, taking out the potatoes themselves. These three easy-to-cook recipes from Paleohacks will satisfy your “mashed” cravings without sacrificing your health during the holidays. If you want to learn more healthy recipes, Paleohacks has more to offer here.

Carrots and Rutabaga Mash

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 35 minutes Serving Size: 4

Ingredients

  • 1 pound carrots, peeled and chopped
  • 1 pound rutabaga, peeled and chopped
  • 4 tablespoons ghee
  • 1 tablespoon fresh parsley, minced
  • Sea salt and freshly ground black pepper to taste

Procedure

  1. 1 pound carrots, peeled and chopped
  2. 1 pound rutabaga, peeled and chopped
  3. 4 tablespoons ghee
  4. 1 tablespoon fresh parsley, minced
  5. Sea salt and freshly ground black pepper to taste

Bacon and Thyme Mashed Cauliflower

Prep Time: 15 minutes Cook Time: 20 minutes Serving Size: 6

Ingredients

  • 2 pounds cauliflower florets
  • 2 cloves garlic
  • 6 slices organic free-range bacon
  • 2 tablespoons ghee or grass fed butter
  • 1 teaspoon chopped thyme
  • Coconut oil for frying bacon

Procedure

  1. Bring a large pot of water to boil and steam cauliflower florets and garlic cloves until tender.
  2. Meanwhile, cook six slices of bacon in coconut oil to desired crispness.
  3. Once cooked, remove the bacon and pulse in a food processor or blender until small bits are created.
  4. Once the cauliflower is cooked add to a blender along with thyme and ghee or butter then process until smooth.

Mashed Butternut Squash

Prep Time: 15 minutes Cook Time: 20 minutes Serving Size: 3

Ingredients

  • 1/2 roasted butternut squash
  • 2 tablespoons coconut oil
  • Bone broth to cover
  • 3 cloves garlic
  • 1 teaspoon garlic powder
  • Salt and pepper, to taste

Procedure

  1. Begin by roasting the butternut squash in an oven at 375 degrees Fahrenheit for 45 to 70 minutes or until the squash is tender and you can poke a fork through the flesh.
  2. Once the butternut squash has finished roasting, cut up half the squash and put it in a small pot. Pour bone broth into the pot until it almost reaches the top of the butternut squash. Add chopped garlic. Turn heat to high until it almost starts to boil, then turn heat to medium-low.
  3. Once the squash is mushy enough to be able to puree, turn off the heat. Use a potato masher or a hand blender to puree. Once it is smooth, add the coconut oil, garlic powder, salt and pepper and mix with a spoon until the coconut oil has melted. Then mix again with the hand blender until smooth.

Tip

Most recipes suggest cutting the squash in half and scooping out the seeds and membrane then brushing it with oil and placing it in the oven to roast it. To save time, just put the whole squash in the oven for the same amount of time, then feel when the squash is soft when you squeeze it with an oven mitt to know when it’s done. Once it’s done, let it cool, then slice in half and scoop out the seeds and membrane. Either way will work for this recipe.

Rutabaga Is a Vegetable You Must Try

Known as “swede” around the world, rutabaga belongs to the cruciferous vegetable family, making it a potent nutrient powerhouse. It is part white and part purple, with a creamy orange flesh and a nutty, turnip-like flavor. Aside from being mashed, rutabaga can be baked, fried, boiled or added to salads. The most notable thing about rutabaga, however, is its health benefits.

To start, rutabaga is low in carbohydrates, with a 100-gram serving providing only 8.1 grams.1 This makes it considerably healthier than potatoes, which have a high glycemic load that can cause rapid spikes in your blood sugar levels.2 Another notable thing about this vegetable is in the same serving, it contains 25 milligrams of vitamin C, an important nutrient essential for many biological functions such as managing blood pressure levels,3 lowering the risk of heart disease4 and significantly boosting iron absorption.5 Rutabaga also contains the following nutrients that offer various benefits:6

  • Potassium — This nutrient has been shown to help reduce blood pressure in adults.7
  • Phosphorus — Increased phosphorus intake may help lower the risk of hypertension.8
  • Magnesium — Intake of this mineral may help manage inflammation better.9,10

Cauliflower Packs a Lot of Power

Similar to rutabaga, cauliflower is a cruciferous vegetable, and is commonly stir-fried, roasted or pickled. Being a crucifer, cauliflower is one of the best health food choices you can make. Research has found that this vegetable may help:

  • Lower your risk of cancer — Cruciferous vegetables contain a mixture of antioxidants that have chemopreventive benefits against colorectum, lung, prostate and breast cancers.11,12,13
  • Promote digestive health — A single cup of cauliflower contains 2.1 grams of dietary fiber,14 which is essential in promoting regular bowel movement, proper appetite control, stable glycemic control and prebiotic growth in your stomach.15
  • Boost choline intake — Cauliflower is rich in choline, an important nutrient important to maintaining various biological processes.16 One study found that choline plays a role in lowering the risk of neural tube defects in pregnant women, lowering the risk of heart disease and managing inflammation.17

If you want to try another version of cauliflower “mashed potatoes,” try my recipe here. It uses different ingredients, which open up a completely new world of flavors for you to enjoy.

Butternut Squash Can Be a Great Alternative to Potatoes

Another vegetable that can work great as a healthy substitute for potatoes is butternut squash, thanks to its creamy and soft flesh. Mashing it gives a new twist to how you eat it, since it is often baked, sautéed or steamed.18

Another notable thing about butternut squash is that it has certain health benefits that will definitely catch your attention. This vegetable is high in antioxidants, which can help neutralize dangerous free radicals throughout your body.19 Another study has found that the winter squash family (the one that butternut squash belongs to) can help boost the immune system thanks to its beta-carotene content.20 Butternut squash may also reduce the risk of cancer, as evidenced in a study published in Cell Research.21

Make Your Mashed ‘Potatoes’ Healthier and Tastier by Adding Keto Gravy

Instead of consuming the usual mashed potatoes during the holidays, expand your horizons by trying out the three alternatives outlined above. I guarantee that these will be just as good, if not better, than regular mashed potatoes. To make them even healthier and tastier, pour some homemade keto gravy over them to produce fat-burning ketones that your body will surely appreciate.

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Post-vaccine surge? Michigan’s spring coronavirus case spike close to previous year’s autumn high

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(Natural News) The spike in new Wuhan coronavirus infections recorded in Michigan over the spring is similar to a spike seen during the 2020 fall season. According to a Wall Street Journal analysis, the state’s daily coronavirus case count averaged more than 7,000 for almost two weeks – before taking a slight dip to 6,891 on April 20. This echoed similar figures back in November and December 2020, which saw sharp rises in infections for those two months before plunging.

Back in autumn of last year, Michigan averaged more than 7,000 cases per day for a span of 10 days. New infections dropped slightly, then briefly spiked as the December holidays approached. It then fell to the low 1,000s for the succeeding two months – until ascending again in March.

According to University of Michigan internal medicine professor Dr. Vikas Parekh, the sudden increase in new infections could be attributed to several factors. Among the factors he cited was re-openings, which increased people’s interactions and mobility. Parekh said the loosened restrictions contributed to the spread of the highly contagious U.K. B117 variant.

“As the B117 variant spreads nationally, we will likely see other stats [with] their own surges – although I hope none are as bad as Michigan,” the professor remarked. He continued: “The milestone just tells us we are not yet in the clear, especially as we still have large portions of our population who are not vaccinated yet.”

Parekh also expressed optimism over the lower daily caseloads the Great Lakes State reported. He said he believes both cases and hospitalizations have plateaued and will likely decline soon. The professor commented: “[COVID-19] positivity has been declining now for one week, which is usually a leading indicator of case decline.”

Meanwhile, the state cited younger populations and youth sports, such as basketball, wrestling and hockey, to increase new COVID-19 infections. Because of this, Gov. Gretchen Whitmer called to suspend youth sports and indoor dining in the state. She also exhorted high schools to conduct remote class sessions for two weeks to curb the spread of the pathogen.

Michigan still experienced the spike in cases despite having one of the highest vaccination rates in the country

During the opening stages of the U.S.’s immunization drive against COVID-19, Michigan boasted of having one of the highest vaccination rates nationwide. A report by Bridge Michigan even noted the initial “frenzy for vaccines” that “far exceeded the state’s limited supply.” But things have appeared to turn around for Michigan, as it now struggles to reach the 70 percent vaccination rate needed for herd immunity.

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Scottish mom’s legs turn into a pair of “giant blisters” after first dose of AstraZeneca’s coronavirus vaccine

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(Natural News) Sarah Beuckmann of Glasgow, Scotland, felt a tingling sensation in her legs and noticed a rash flaring up around her ankles a week after getting her first dose of AstraZeneca’s coronavirus (COVID-19) vaccine on March 18.

She also had flu-like symptoms right after the vaccination.

Beuckmann called her doctor to arrange an appointment the morning she noticed the rash, but by the afternoon her skin was already breaking out into blood-filled blisters. Blisters also appeared on her legs, hands, face, arms and bottom.

“I ended up asking my husband to take me to A&E,” said Beuckmann, referring to “accident and emergency,” the equivalent of an emergency room (ER). “When I got there, my heart rate was sitting at 160bpm, which they were very concerned about. I got put on an ECG machine.”

Doctors determine AstraZeneca’s COVID-19 vaccine triggers the rash

Medics carried out tests for HIV, herpes and other skin conditions to work out what triggered the rash, but all results came back negative. Doctors finally determined that the vaccine caused her rare reaction after carrying out two biopsies.

“Once they found that it was a reaction to the vaccine, they put me on steroids and that really seems to be helping my progress,” said Beuckmann. She had been advised by her doctor not to get the second dose of AstraZeneca’s COVID-19 vaccine because of her reaction.

Beuckmann spent 16 days at Queen Elizabeth University Hospital. She was discharged to recover at home. The 34-year-old mother of one is currently wheelchair-bound due to the bandages on her legs and blisters on the soles of her feet. She may need physiotherapy to help strengthen her leg muscles.

“They are starting to heal and they’re looking a lot better than they were but as the blisters started to get worse, they all sort of merged together,” she said. “I didn’t know what was going on.”

With the blisters merging, her legs have looked like a pair of “giant blisters.” Beuckmann admitted that at one point she feared her legs might have to be amputated.

Dermatologist agrees COVID-19 vaccine causes the blisters

Dr. Emma Wedgeworth, a consultant dermatologist and spokeswoman at the British Skin Foundation, agreed that Beuckmann had likely suffered a reaction to the vaccine.

“Vaccines are designed to activate the immune system. Occasionally people will have quite dramatic activation of their immune systems which, as happened in this case, can manifest in their skin” Wedgeworth told MailOnline. “This poor lady had a very severe reaction, which thankfully is extremely rare.”

It is not clear why Beuckmann, who works in retail, was invited for a vaccine. Scotland’s vaccine rollout was focused on people over the age of 50 when she got vaccinated, although vaccines are available to those who are considered at risk from the virus, or live with someone considered vulnerable.

At least 20 million Briton have had AstraZeneca’s COVID-19 vaccine, which drug regulators say causes a rash in one percent of cases. They say rashes caused by the jab tend to go away within a week.

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Trojan labs? Chinese biotech company offers to build COVID testing labs in six states

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In 2012, BGI acquired Complete Genomics, a DNA sequencing company and equipment maker. The funds for the $117.6 million purchase were raised from Chinese venture capitals. The company has expanded its footprint globally. According to its website, BGI conducts business in more than 100 countries and areas and has 11 offices and labs in the U.S.

People are concerned about China’s access to American DNA data

Some said that with Complete Genomics providing an American base, BGI would have access to more DNA samples from Americans, helping it compile a huge database of genetic information. Some also worried about the protection of the genetic information’s privacy.

According to a 2019 report from the U.S.–China Economic and Security Review Commission (USCC), BGI “has formed numerous partnerships with U.S. healthcare providers and research organizations to provide large-scale genetic sequencing to support medical research efforts,”

There are three main reasons why many people in the biotech community and government have expressed concerns about China’s access to American DNA data.

In the “60 Minutes” interview, Evanina discussed the very likely scenario in which Chinese companies would be able to micro-target American individuals and offer customized preventative solutions based on their DNA.

Evanina asked: “Do we want to have another nation systematically eliminate our healthcare services? Are we okay with that as a nation?”

The second concern is that China may use DNA to track and attack American individuals. As the USCC report states: “China could target vulnerabilities in specific individuals brought to light by genomic data or health records. Individuals targeted in such attacks would likely be strategically identified persons, such as diplomats, politicians, high-ranking federal officials or military leadership.”

The third concern is that China may devise bioweapons to target non-Asians. Steven Mosher, president of the Population Research Institute, discussed it in his article “What Will China Do With Your DNA?” published by The Epoch Times in March 2019.

He wrote: “We know that the Asian genome is genetically distinct from the Caucasian and African in many ways. … Would it be possible to bioengineer a very virulent version of, say, smallpox, that was easily transmitted, fatal to other races, but to which the Chinese enjoyed a natural immunity? … Given our present ability to manipulate genomes, if such a bio-weapon can be imagined, it can probably – given enough time and resources – be realized.”

An article from Technocracy said: “China’s aggressive collection of American DNA should be doubly alarming because it can only spell one ultimate outcome: biowarfare. That is, genetically engineering viruses or other diseases that will be selectively harmful to U.S. populations.”

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