September 28, 2016

Resistant Starch: Potatoes are Good for You (Again)

Resistant Starch Helps Fight Inflammation and Does Lots More Good Things


Awhile back, I shared Bill’s Hash Brown Potato Salad recipe. Now, admittedly Bill likes to put hash browns in most anything. And he’s usually right. Hash browns combined with eggs and bacon in your morning breakfast taco? Nothing better, my friend.

Now, however, there seems to be medical research supporting eating those hash browns along with other kinds of potato fixings as well as other starchy stuff you thought was on the Bad Food List.

Potato flour It’s called “resistant starch.” Time Magazine covered the topic in its May 2016 article, “Eat This Carb and You Won’t Gain Weight.

That’s right. That is the title – from an article in Time Magazine. 

Good news, right? You’re already thinking French Fries, aren’t you?

What is Resistant Starch? 


Resistant starch is found in potatoes, as well as beans, unripe bananas, brown rice flour, and more stuff. It’s found in lots of leftovers because cooking certain foods and then cooling them down helps to create it.

There are different types. All forms fight against being digested in the human digestive tract, which means that they help fight against weight gain as well as boost consistent blood sugar levels.

They are also supposed to help fight against bad bacteria in the gut (as in the evil Candida that causes so many problems).

From Today’s Dietitian: 
"As their name suggests, resistant starches are starches that resist digestion in the small intestine. Their definition is “the sum of starch and products of starch degradation not absorbed in the small intestine of healthy individuals.”2 Starch polymers are present in granules in plants and exist as either a straight chain (amylose) or a branched chain (amylopectin). The structure of both the granules and polymer chains affect the starch’s digestibility, making some more digestible than others. 
Resistant starches are classified according to structure or source, as follows2,3: 
• RS1 is physically inaccessible to digestive enzymes. Its sources include whole or partially milled grains, seeds, and legumes. 
• RS2 resists digestion because of the granule’s nature. Sources include raw potatoes, underripe bananas, some legumes, and high-amylose starches, such as high-amylose corn. 
• RS3 is produced in the cooking-cooling process. Sources include bread, tortillas, cooked and cooled potatoes, rice, and pasta. 
• RS4 is a chemically modified starch found in a wide range of products. 
Check out the full article from Today's Dietitian here.

Exciting news, isn’t it?

Read more in this May 2016 article by Samantha Olson published in Medical Daily, “How To Eat Carbs And Still Lose Weight: Resistant Starch Foods Improve Gut Bacteria.

September 26, 2016

Time Ladders in Planning:Thank You, Ben Franklin


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This month, I'm pretty obsessed with Time Ladders.  I suppose the first one I saw was this one, created by Benjamin Franklin as he planned how he would spend his day.

You can find it here, in the free online version of his Autobiography, provided by Gutenberg.org (see pp. 68-69):



However, there are different ways to build a Time Ladder, and different uses for it.  I'm discovering that they really help me in planning out how much time a project should take, from research to final draft, among other things.  

For more examples, check out "time ladders" as a search in Pinterest or Instagram.  



September 25, 2016

Free Public Domain Image No. 4 - Encouraging Word




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I created this image using Canva's free service and I release it into the public domain.

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This file is in public domain, not copyrighted, no rights reserved, free for any use. You can use this picture for any use including commercial purposes without the prior written permission and without fee or obligation.


PSALM 46:1


Scripture source is the World English Bible - a version placed into the public domain.