Sweet potato isolated on white background

Once again I dove into a project without all the information I needed. I was sure it would be okay. Sagittarius enthusiasm would carry me through whatever came up. I went on a detox and purification diet about 4 years ago. It was a 21-day program. The first 10 days of the program were meatless with a pretty specific menu of regimented veggie recipes choice to follow. There were good supplements and juice shakes with protein powder to consume daily. I lost 7 or 8 pounds the first week even though it wasn’t designed to be a weight loss program. The program meals required prep time and, of course, no “out to eat” meals.

NutriBullet NBR-1201 12-Piece High-Speed Blender/Mixer System, Gray (600 Watts)

I fired up my Nutribullet and followed the program. By day 4 I hit the lack of energy wall plus the “brain fog” thing was real. When I finally reached day 11 and was allowed to add small portions of clean meat back into my diet, I hoped to brain fog would lift. No luck, the mid-day slump continued.

Day 12’s meal plan was similar to the others except the dinner included a baked whole sweet potato. I had only eaten the holiday version and was not a big fan. That fact made this baked, buttered, and cinnamon tuber in med detox a heavenly rescue for my program. The brain fog lifted and my energy returned. At the end of 21 days, I had learned a lot and I saved the excellent veggie recipes.

After thinking there must be something wrong with this program, I went back over all the literature to see if I had missed something. I found that I had misread the directions and was supposed to have made myself another veggie juice shake with protein powder added about the time of my regular afternoon slump. It was my fault, not the program.


In the late 1980s, I belonged to a backpacking club, The Sunset Beach Trudgers. We would head into the local mountains once a month for an overnight outing. The group was almost all novice hikers of various ages and physical abilities. There were a couple of organizers who would scout out spots and acquire any needed permits. Alton was a sort of spiritual leader of the group. He was in his 60’s and fit. The group always had some new young enthusiast, who would have the latest rental gear from REI. Alton’s gear was from garage sales. Our newcomer would snack on the latest protein bar from Whole foods. Alton had a baked sweet potato wrap in foil. By the end of the hike, Alton was still full of energy and our newcomer was learning a nutrition lesson.

The baked sweet potato is now on my regular menu.

***Nutrition Facts

Baked Sweet potato, boiled Sweet potato, mashed Sweet potato

Amount Per

100 grams 1 sweet potato, 5″ long (130 g)1 cup, cubes (133 g)

1 cup, cubes (133 g)

Calories 114


% Daily Value*
Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 73 mg 3%
Potassium 448 mg 12%
Total Carbohydrate 27 g 9%
Dietary fiber 4 g 16%
Sugar 6 g
Protein 2.1 g 4%


Vitamin A 377% Vitamin C 5%
Calcium 4% Iron 4%
Vitamin D 0% Vitamin B-6 15%
Cobalamin 0% Magnesium 8%

Be Healthy,


50 — Whatever

You didn’t know this because I didn’t say anything about it, but I recently had a brief mid-life crisis, which I thought was about turning 50. And because I was efficient about it, I had it last year. What had happened was, after I was done with my book tour for The Consuming Fire in…

via 50 — Whatever

Top 5 Fitness Gifts for Mom

Get something useful, colorful, and a sign you appreciate all the work. Here are 5 choices that fit the perfect gift plan.

Never miss rope is great for travel workout.


  • by Volare-HK

I love mine. The fiber stays in your diet,

Lots of choices.

Pick your color.

Enjoy these gifts with a click.

Be healthy,


Please help with the site upgrade

You will receive a free ebook on how to stay diabetes free.



Swallows To Capistrano



It is spring and summer will be here soon. Everyone is preordained to go outside for recreation. By some genetic vestige of the pre-urbanite, like swallows returning to Capistrano, we head for our favorite outdoor activity. The air breathes differently. The sun feels warmer but not burning hot. Our body energy patterns seem all tuned up. The truth may hurt. Our bodies might not be ready for Spring. Recreational Fitness: activities where the primary purpose of the activity is participation, with the related goals of improved physical fitness, fun and social involvement ( Biking, running, walking, swimming, all types of water sports, climbing, horseback riding, and park lawn relaxing all fit the definition and all have their hazards.

Summer bodies are made in the winter

The fitness industry says, “Summer bodies are made in the Spring”. They are trying to capitalize on our natural drive for spring activity and sell us something. Logically, we know it takes more than 2 or 3 months to get a “summer body”, but let’s keep the dream alive. We can start the activities, but let’s do it right.

Every activity needs a warm up. Do some basic stretches. Start slow and work your way up to the more strenuous conditions.

bike parts

In the 1970s and 1980s, I was a High School Physical Education teacher. Student classes in P.E. were changing from being mandatory to being an elective. Physical Education teachers were looking for ways to keep students active, enrolled, and interested. I started a bicycling class. It was well attended and fairly popular. The class began by getting to know your bike. Students learned the names of the parts and how they worked. They learned some basic maintenance. The boys and girls learned how to fix a flat tire. Next, I went over what safety gear to have and how to stretch before a ride. All this was done before students could ride their own bike in the class. It was the preparation for a successful recreational activity. We started riding with short trips around the campus. The purpose was to practice gear changes and braking before we headed out. The workout excursions were on the nearby concrete and asphalt riverbed and there we all got our fitness workout safely.


The concepts and the rituals apply for any spring activity. You should get to know your gear (including your body), learn some basic maintenance, have the safety gear, stretch to warm up, start slow and short to make sure everything works, and you know how to work everything.

Your spring activities could be gardening or a long jungle river rafting excursion, let’s come out of it whole, perfect, and complete.

Grocery Store Gardening

Summer bodies are not built in the spring, summer bodies are built in the shopping cart. Eat right all year.

Be well,


Next Blog: How the Sweet Potato rescued me, really.