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Healthy Alternatives to Mashed Potatoes





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


  • 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


  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


  • 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


  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


  • 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


  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.


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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Bill Gates: Third Shot May Be Needed to Combat Coronavirus Variants





With more than 40 million Americans having received at least the first dose of the Pfizer or Moderna vaccine, a third dose may be needed to prevent the spread of new variants of the disease, Bill Gates told CBS News Tuesday.

Gates’ comments come amid growing concern that the current vaccines are not effective against the more contagious Brazilian and South African variants.

Pfizer and Moderna have stated that their vaccines are 95% and 99% effective, respectively, against the initial strain of COVID. However, some scientists have questioned those statements. Additionally, the World Health Organization and vaccine companies have conceded that the vaccines do not prevent people from being infected with COVID or from transmitting it, but are only effective at reducing symptoms.

Gates told CBS Evening News:

“The discussion now is do we just need to get a super high coverage of the current vaccine, or do we need a third dose that’s just the same, or do we need a modified vaccine?”

U.S. vaccine companies are looking at making modifications, which Gates refers to as “tuning.”

People who have had two shots may need to get a third shot and people who have not yet been vaccinated would need the modified vaccine, explained Gates. When asked whether the coronavirus vaccine would be similar to the flu vaccine, which requires yearly boosters, Gates couldn’t rule that out. Until the virus is eradicated from all humans, Gates said, additional shots may be needed in the future.

AstraZeneca in particular has a challenge with the variant,” Gates explained. “And the other two, Johnson & Johnson and Novavax, are slightly less effective, but still effective enough that we absolutely should get them out as fast as we can while we study this idea of tuning the vaccine.”

The Bill & Melinda Gates Foundation is funding the studies being conducted in Brazil and South Africa, CBS News said. The foundation has also invested in the AstraZeneca, Johnson & Johnson and the Novavax vaccines, which are being tested against new variants. Once the AstraZeneca vaccine is approved, the Global Alliance for Vaccine Initiative or GAVI, founded by Gates, will distribute it globally.

“Gates continues to move the goalposts,” said Robert F. Kennedy, Jr., chairman and chief legal counsel of Children’s Health Defense. “Meanwhile the strategies he and others have promoted are obliterating the global economy, demolishing the middle class, making the rich richer and censoring vaccine safety advocates, like me.”

Kennedy said that the exclusive focus on vaccines has prevented the kind of progress required to actually address and recover from the pandemic:

“From the pandemic’s outset, clear-headed people familiar with the challenges inherent in the vaccine model have understood that the path out of crisis would require multiple steps. Those steps would need to include the development and/or identification of therapeutic drugs, the sharing of information among doctors to hone improved treatment models that reduce infection mortality rates below those for flu, and the kind of broad-spectrum long-term herd immunity that protects against mutant strains and that only derives from natural infection.”

Instead, Gates and vaccine makers are proposing a lifetime of boosters, supporting insufficient testing to determine safety and failing to address the inadequate monitoring of vaccine injuries, Kennedy said.

The views and opinions expressed in this article are those of the authors and do not necessarily reflect the views of Children’s Health Defense.

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Young nurse suffers from hemorrhage and brain swelling after second dose of Pfizer’s COVID-19 vaccine





(Natural News) A 28-year-old healthcare worker from the Swedish American Hospital, in Beloit, Wisconsin was recently admitted to the ICU just five days after receiving a second dose of Pfizer’s experimental mRNA vaccine. The previously healthy young woman was pronounced brain dead after cerebral angiography confirmed a severe hemorrhage stroke in her brain stem.

Her family members confirmed that she was “breaking out in rashes” after the vaccine. She also suffered from sudden migraine headaches, and got “sick” after taking the second dose of the vaccine. At the very end, she lost the ability to speak and went unconscious. The migraines, nausea, and loss of speech were all symptoms of a brain bleed and brain swelling, something her family did not understand at the time, and something nobody would expect after vaccination.

While on life support, neurologists used angiography to image the damage inside the brain. They found a subarachnoid hemorrhage, whereas a bulging blood vessel burst in the brain, bleeding out in the space between the brain and the tissue covering the brain. The ensuing swelling cut off oxygen to the brain and caused brain death. On February 10, 2021, Sarah reportedly had “no brain activity.” Some of the woman’s organs are now being procured, so they can be donated to other people around the world.

Doctors warn FDA about COVID vaccines causing autoimmune attacks in the heart and brain

Experimental COVID-19 vaccines may cause inflammation along the cardiovascular system, leading to heart attack and/or stroke. This serious issue was brought forth to the Food and Drug Administration (FDA) by Dr. J. Patrick Whelan, M.D., Ph.D. and further confirmed by cardiothoracic surgeon, Dr. Hooman Noorchashm, M.D., Ph.D. The two doctors warned that a recently-infected patient who is subject to COVID-19 vaccination is likely to suffer from autoimmune attacks along the ACE-2 receptors present in the heart, and in the microvasculature of the brain, liver and kidney. If viral antigens are present in the tissues of recipients at the time of vaccination, the vaccine-augmented immune response will turn the immune system against those tissues, causing inflammation that can lead to blood clot formation.

This severe adverse event is likely cause of death for the elderly who are vaccinated despite recently being infected. There is no adequate screening process to ensure that this autoimmune attack doesn’t occur. The elderly are not the only people vulnerable to vaccine injury and death. Pfizer’s experimental COVID-19 vaccine could be the main cause behind the sudden death of Sarah Sickles, a 28-year-old nurse from Wisconsin. The Vaccine Adverse Events Reporting System has captured five permanent disabilities in Wisconsin, 58 ER visits, and eleven deaths in just one month. This is the first case in Wisconsin of someone under 44 years of age suffering from severe COVID-19 vaccine side effects and death. There are now more than 1,170 deaths recorded in the U.S. related to the experimental mRNA vaccines, a reality that the FDA and CDC continue to ignore.

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Powering hypersonic weapons: US armed forces eyeing dangerous 5G tech





(Natural News) Much of the conversation surrounding the benefits of 5G is geared toward the consumer side of the technology. People will be able to download videos at lightning speed and will be more connected than ever, proponents claim, although there are serious questions regarding its safety. However, some of the most important 5G applications are not civil at all – the technology will be used extensively in the military domain.

Some of its military uses are outlined in the Defense Applications of 5G Network Technology report, which was published by the Defense Science Board. This federal committee gives scientific advice to the Pentagon. Their report states: “The emergence of 5G technology, now commercially available, offers the Department of Defense the opportunity to take advantage, at minimal cost, of the benefits of this system for its own operational requirements.”

The 5G commercial network that is being built by private companies right now can be used by the American military for a much lower cost than if the network had been set up exclusively for military purposes.

Military experts expect the 5G system to play a pivotal role in using hypersonic weapons. For example, it can be used for new missiles that bear nuclear warheads and travel at speeds superior to Mach 5. These hypersonic weapons, which travel at five times the speed of sound and move a mile per second, will be flying at high altitudes on unpredictable flight paths, making them as hard to guide as they will be to intercept.

Huge quantities of data need to be gathered and transmitted in a very short period in order to maneuver these warheads on variable trajectories and allow them to change direction in milliseconds to avoid interceptor missiles.

5G for defense

This type of technology is also needed to activate defenses should we be attacked by a weapon of this type; 5G automatic systems could theoretically handle decisions that humans won’t have enough time to make on their own. Military bases and even cities will have less than a minute to react to incoming hypersonic missiles, and 5G will make it easier to process real time data on trajectories for decision-making.

There are also important uses of this technology in combat. 5G’s ability to simultaneously link millions of transceivers will undoubtedly facilitate communication among military personnel and allow them to transmit photos, maps and other vital information about operations in progress at dizzying speeds to improve situational awareness.

The military can also take advantage of the high-frequency and short-wavelength millimeter wave spectrum used by 5G. Its short range means that it is well suited for smart military bases and command posts because the signal will not propagate too far, making it less likely that enemies will be able to detect it.

When it comes to special forces and secret services, the benefits of 5G are numerous. Its speed and connectivity will allow espionage systems to reach unprecedented levels of efficiency. It will also make drones more dangerous by allowing them to identify and target people using facial recognition and other methods.

Like all technology, 5G will also make us highly vulnerable. The network itself could become an attractive target for cyber-attacks and other acts of war being carried out with cutting-edge weaponry. In fact, the 5G network is already viewed as critical infrastructure and is being carefully protected before it is even fully built.

While the focus on 5G’s dangers to human health and the environment is absolutely warranted, it is also important not to lose sight of the military implications of 5G. After all, it is not just the United States that is developing this technology for military purposes; our enemies, like China and other countries, are also making great strides in this realm.

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