Sweet Potato Brownies - Paleo/Vegan Friendly

It turns out that baking is one of the favorite hobbies in the world. However, many people tend to bake treats that are not very healthy even though they are aware of that fact.

If you really enjoy treats, you should know that there are much healthier versions that the regular ones. On top of that, these healthier recipes don’t contain some costly ingredients and they are not very difficult.

A healthy recipe that is becoming very popular among people of all ages is sweet potato brownie recipe.

These sweet potato brownies are paleo-friendly, vegan-friendly, free of gluten and what is even more important – very tasty!

Sweet Potato Benefits

Natural Sweetness and Supports Blood Sugar Management
In case you want to reduce the intake of sugar and you love sweets, the taste of sweet potatoes will probably make you feel guilty, but the truth is that sweet potatoes are great for people dealing with type 2 diabetes despite their relatively high Glycemic index.

Anti-Inflammatory Effects
Anthocyanin is a compound that gives the specific color of sweet potatoes, but this compound also provides excellent anti-inflammatory effects. The benefits of this compound are felt the most in the nerve tissue and brain.

Minerals and Vitamins
In addition, sweet potatoes are packed with vitamin C and vitamin A, which means that they are ideal for the immune system. Sweet potatoes also contain vitamin B1, B3, B2 and B6.

Delicious Sweet Potato Brownies

Ingredients:

• Half a cup of nut butter (it is the best idea to use cashew or almond butter)
• One cup of sweet potatoes (mashed)
• Two tablespoons of maple syrup
• One handful of carob chips (not mandatory)
• ¼ cup of cocoa powder.

Instructions:

Turn on your oven to 350 degrees to preheat it. Take a small loaf or cake pan and grease it. Take the nut butter and pour the maple syrup and melt it on the stove. Take a large bowl and pour the melted nut butter mixed with maple syrup, mashed sweet potato and cocoa powder and mix everything well. Put the chocolate chips.

Take the mixture and pour it in the greased pan and bake for about 20 minutes until you noticed that the mixture is cooked evenly. Remove the pan and wait until it is completely cooled before slicing it and storing it in the fridge.

The sweet potato brownies taste great when they are cooled properly. Keep them in the freezer or fridge and enjoy this delicious healthy treat.

Weight Loss Updates!

THIS WEEK 

Jane - 26.4 lbs lost

Rich - 51 lbs lost

"Thanks to Dr. Chris and staff. I found the program great.
1. It works!
2. It is easy! – I lost 26.4 pounds at my last appointment and now 30.4.
3. You eat regular food and you don’t have to buy anything special. We eat out a lot, it was not a problem, took my own dressing and ordered wisely.
4. My cholesterol and triglycerides were greatly improved. And I feel great!
I do intend to lose a few more pounds. With Dr. Chris’ suggestions and guidance (via email now, we are snowbirds) I won’t have any trouble. And last but surely not least Dr. Chris – I enjoyed his sense of humor and his expertise. He Cares!"
-Jane Rose

Help Healing Your Body

​Along with exercise, a well balanced diet helps people manage their body weight, decrease inflammation, stimulate healing, and help the body stay healthy overall. Foods, just like anything else, have the ability to either stress your body or to help your body heal.

Help Healing Your Body

​Along with exercise, a well balanced diet helps people manage their body weight, decrease inflammation, stimulate healing, and help the body stay healthy overall. Foods, just like anything else, have the ability to either stress your body or to help your body heal.

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Amplifeied

Focus On The Positive

​Worrying is a misuse of your imagination. Focus instead on what can go right.

Focus On The Positive

​Worrying is a misuse of your imagination. Focus instead on what can go right.

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Amplifeied

Paleo - It's a "no grainer"!

What is Paleo Diet?

Diet based on lean meats, vegetables, nuts and seeds, some fruit, little starch and no sugar. This is based on Dr. Cordain’s “Paleo Diet”. The Paleo Diet mimics the types of foods a person (hunter-gatherer) ate prior to the Agricultural Revolution. This period of time comprises 99% of human history and is the diet to which the human species is genetically adapted. 

Principles of Paleo Diets only eat foods that can be picked or hunted in nature, avoid foods that cannot be eaten raw, and prefer meat products from animals fed their natural food . In practice, this translates into the following: 

• Avoid sugar, high fructose corn syrup, and refined seed and vegetable oils as these are not available in nature, and only become available after heavy industrial processing.
• Avoid grains (particularly wheat), legumes (particularly soy), and starchy tubers (such as potatoes) as these foods cannot be eaten raw. 
• Prefer grass-fed and grass-finished beef over grain-fed beef.
• Prefer pasture-raised poultry over conventionally raised poultry.
• Natural fats like butter , coconut oil , lard , and tallow are generally considered neutral but superior to refined seed and vegetable oils.

Note that Paleo diets do not prescribe 

that all foods be eaten raw. 

Foods that cannot be eaten raw should be avoided, but remaining 
foods may be eaten either cooked or raw. 

Benefits of Paleo Diets

The adherents of Paleo diets have reported the following improvements in their health markers:
• Reduction of body fat percentage and increase in muscle mass with no change in exercise.
•Reduction of fasting blood glucose levels, in some cases allowing for the elimination of diabetes medication.
• Reduction in triglyceride levels and increase in HDL levels, in some cases allowing for the elimination of cholesterol medication.
• Reduction in blood pressure, in some cases allowing for the elimination of blood pressure medication.
These health markers are the key predictors of chronic diseases such as metabolic syndrome, diabetes, and coronary heart disease. This is why it is important for us to share the Paleo wisdom with the public, and help combat the chronic disease epidemic that is sweeping the industrialized world today.

John Theeck D.C.

1950 Laurel Manor Dr Ste. 204

The Villages, FL 32162

p. 352-259-0024

f. 352-430-1904

www.legacyclinic.org

Why are Athletes traveling to Legacy Clinic

    The world's best athletes push their bodies to their limits and need the next level of recovery to perform at their best. Athletes like Jordan Spieth get their recovery by using NormaTec Recovery Systems now offered at Legacy Clinic. 

"Training only takes you so far, recovery optimizes your efforts." 

Active Compression Therapy is now offered at Legacy Clinic of Chiropractic. Active Compression Therapy does more than just relieve the symptoms of stress to the muscular system; it tackles the causes of muscle soreness, and its accompanying impact on performance, right at the source. 

The NormaTec Recovery Systems is a dynamic compression device designed for speedy recovery and rehab of injured muscles.  
Normatec increases venous return, rapidly accelerating the body's reabsorption of the elements causing soreness and fatigue in the muscle.  
Removes metabolic waste faster than any traditional mode of recovery or rest alone. 

Speed up your body’s own natural means of recovery and quickly climb back to your peak performance levels with the only technology that addresses muscle pain at its source. 

Benefits: 

Lymphatic drainage 

Tight Muscles 

Muscle soreness 

Sprain/Strains 

Muscle pain, tenderness, soreness 

Pre-Training 
Use the Normatec before training or competition for 15-20 minutes to get blood moving and begin to dilate the vascular system. The effect is very similar to a warm-up jog but can be done at rest, without wasting valuable energy stores.  

Rehabilitate Athletes Post-Injury/Surgery 
Removing inflammation before starting treatment helps to relax the muscle and increase circulation. This rids the limb of inflammation in the muscle, joint and surrounding tissue.  The following are just two of many studies that support this approach to recovery: 

The technology utilized by NORMATEC is based on some of the latest clinical studies on muscle physiology and sports injury recovery.

Healthy Summer Thirst Quenching options

Healthy Summer Thirst Quenching options

Orange Lemon Lime

6 slices of orange

3 slices of lemon

3 slices of lime

Lemon Raspberry Mint

8 raspberry

3 slices of lemon

3 mint leaves

Lemon Cucumber Mint

4 slices of lemon

6 Slices of Cucumber

3 mint leaves

Blackberry Cherry Lime

8 Blackberries

4 cherries

3 slices of lime

Combine fruit and water and refrigerate overnight! Enjoy the next day!

Don’t forget to discard after 48 hours!