-ATHLETE HEALTH TK

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How to Use this Toolkit The North Carolina Sweetpotato Commission’s (NCSPC) Toolkit for Registered Dietitians is a resource to help educate health professionals like yourself, as well as the general public alike about the heart healthy benefits of sweetpotatoes. This toolkit includes healthy sweetpotato recipes, social media post ideas focused on monthly themes and nutrition trends, talking points and printable “teaching tools.” Each tool is designed for print and includes pertinent nutrition and health information. We would love for you share any of these resources in your practice and community!

This project was funded by a grant (Raising Consumption of North Carolina Sweetpotatoes through Nutrition Education) through North Carolina Tobacco Trust Fund Commission Foundation. Content is solely responsibility of the authors and does not necessarily represent the official views of the North Carolina Tobacco Trust Fund Commission. Content written by: Marie Spano, MS, RD, CSCD, CSSD and the North Carolina Sweetpotato Commission Staff.

Talking Points For dietitians involved in media, these tips offer interesting, tidbits of information about sweetpotatoes and the topics covered in each month’s theme. Ty work perfectly for shar ing at events, tours, media interviews, television and radio segments, podcasts and so much more. Recipes The NCSPC has a wide variety of recipes to choose from, whether you are searching for dietary specific recipes or cuisine (gluten-free, vegetarian, kid-friendly, etc.) or just want inspiration for a meal or snack. Many of these recipes have been developed by Registered Dietitians, food bloggers, and professionals in the food industry, not to mention our own staff. Social Media Copy We invite you to use these examples of timely social media posts to keep your followers engaged and up to date. We’ve included seasonal recipes, cooking and nutrition tips, as well as links to other resources a well.

Newsletter Copy This section was designed with those in mind that write monthly newsletters for their clients. From the digital version, by using copy and paste tools, we have tips for you to share in your local newspaper or your personal newsletter. Remember to include your contact information so clients are easily able to reach you for more detailed advice and information.

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Social Media Handles:

@ncsweetpotatoes

Sweetpotatoes - one word Throughout this book, sweetpotato is deliberately spelled as one word unless directly quoting a source where it is spelled as two words. (i.e., sweet potato). The one-word spelling was officially adopted by the National Sweet potato Collaborators in 1989. Sweetpotato (Impomea batatas) must not be confused in the minds of shippers, distributors, warehouse workers, and above all consumers with the equally unique and distinctive potato (Solanum tuberosum) or the yam (Dioscorea sp.) which are also grown and marketed commercially in the United States.

Teaching Tools - Nutrition Tips

We’ve included seasonal recipes, cooking and nutrition tips, as well as links to other resources a well.

North Carolina Sweetpotatoes

North Carolina Sweetpotato Commission

Follow author and dietitian Marie Spano @mariespano on Instagram!

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TABLE OF CONTENTS

January ATHLETES BOOST YOUR ENERGY

Month/Theme

Page

Suggested Recipe

Page

January

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Sweetpotato Energy Cookies

TALKING POINTS y Energy used to fuel activity comes from fat and carbohydrates. While there’s always a mix of fuel used during activity, the percentage of each macronutrient varies depending on the intensity of the activity as well as the athlete’s regular diet. When an athlete is engaged in higher intensity activity, a greater percentage of carbohydrate, as compared to fat, is used as carbohydrates are a quick source of fuel. Fat is a slow source of fuel and therefore cannot keep up with energy demands during high-intensity activity. y Carbohydrate is an energy source for most cells in the body and a preferred fuel source for brain and nerve cells, and the required fuel for red blood cells. 1 Carbohydrate can come from food that is consumed, glycogen or gluconeogenesis. y The Acceptable Macronutrient Distribution Range for carbohydrates is 45 to 65 percent of total energy intake. 2 The Recommended Dietary Allowance (RDA) for carbohydrates is based on the minimum requirement needed for brain functioning and is currently set at 130 grams per day for toddlers, children, adolescents, and adults of all ages. Women who are pregnant need at least 175 grams per day, and women who are breastfeeding need at least 210 grams per day. The RDA is not adequate for most athletes and active adults. 3 y An athlete will experience muscular fatigue when glycogen stores become depleted (unless exercise intensity is slow to moderate, and they are therefore using mainly fat as fuel). When stores become depleted exercise must slow down or stop until more glucose is available by consuming carbohydrates or through gluconeogenesis. y Most athletes need 3 to 12 grams of carbohydrate per kg bodyweight per day. y One medium sweetpotato weighs approximately 5 oz. and contains 30 grams of carbohydrates and 0 grams of fat, making sweetpotatoes an excellent source of energy.

Athletes Boost Your Energy

February

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Sweetpotato Black Bean Salad with Toasted 8

The Power of Potassium

Cumin Citronette

March

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Ginger Orange Smoothie Creamsicle Smoothie

Recovery Roots

April

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Sweetpotato Pretzel Bites

Carb Loading

May

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Spiced Sweetpotato Overnight Oats

Fiber Focus

SOCIAL POSTS Sweetpotatoes are a delicious way to help athletes meet their carbohydrate needs. A medium sweet potato delivers 30 grams of carbohydrate along with 5 grams of fiber. For a sweet treat try these Sweetpotato Energy Cookies. Most athletes need 3 to 12 grams of carbohydrate per kilogram bodyweight per day. Sweetpotatoes can help athletes meet their carbohydrate needs while also delivering vitamins and fiber. Sweetpotatoes are available year-round and can be cooked, mashed, cooled and frozen for later use or cooked and incorporated into anything from smoothies to baked goods. For inspiration or recipes visit: www.ncsweetpotatoes.com. #sweetpotatoeskeepyoumoving #sweetenergy NEWSLETTER COPY Energy comes from food as well as stored energy in the form of glycogen and fat. Athletes engaging in higher- intensity exercise utilize a greater percentage of their energy source from carbohydrates as opposed to fat. Additionally, athletes who train for long endurance events need more overall calories and carbohydrates to fuel activity. Because athletes need more carbohydrates than they’re sedentary peers, it’s wise to make those food choices count by reaching for carbohydrate sources that also deliver vitamins, minerals, and fiber for good health. Sweetpotatoes are a nutrient dense source of carbohydrates to help athletes stay fueled and healthy.

June

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Sweetpotato Mango Smoothie

Orange You Glad for Sweetpotatoes?

July

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Post Workout Antioxidant Recovery Smoothie 21

Hydration - Tips for Performance

Recovery & Health

August

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Sweetpotato Hummus

Sweet Dreams Sweetpotatoes

September

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Korean Candied Sweetpotatoes

Sweetpotato Snack Attack

October

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Sweetpotato Sliders

Sweetpotato Combination & Swaps

November Mindful Eating

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Deconstructed Sweetpotato Cheesecake

December

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Sweetpotato Protein Truffles

It’s a SWEET Season

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Sweetpotato energy Cookies

February THE POWER OF POTASSIUM

Ingredients

1¼ cups all-purpose flour 1 cup rolled oats 1 tsp baking soda ½ tsp salt 1 tsp ground cinnamon

¼ tsp nutmeg ¼ tsp allspice

½ cup unsalted butter softened ½ cup packed light-brown sugar ⅔ cup granulated sugar 1 large egg 1 tsp vanilla extract 1 cup mashed sweetpotatoes ¾ cup semi-sweet chocolate chips

Directions 1. Preheat oven to 350 degrees.

TALKING POINTS

y Potassium has several important roles for ath letes: Muscle function: Potassium is essential for muscle contraction and relaxation. Potassium also transmits nerve signals which are needed for muscle functioning. Relatively small changes in extracellular potassium levels can affect ner vous system functioning, muscle contraction, and blood vessel functioning. Fluid balance: as an electrolyte, potassium af fects fluid balance inside and outside of cells. Po tassium is also essential for acid-base balance.1, Potassium is lost in sweat. To help replenish po tassium lost during activity, a typical sports drink should contain 78 to 195 mg of potassium per liter. Blood pressure regulation: a diet rich in po tassium is associated with lower blood pressure. Potassium relaxes smooth muscle, which opens blood vessels allowing for greater blood flow and a subsequent drop in blood pressure. Potassium can help decrease the adverse effects sodium can have on blood pressure, reduce the risk of recurrent kidney stones, and potentially decrease bone loss. , y Electrolytes lost in sweat from the greatest losses to least include sodium, chloride, potassium, calci um, and magnesium.

y Both vomiting and diarrhea can lead to fluid and electrolyte losses, including potassium. Because electrolyte imbalances can lead to serious symp toms, it is recommended for people to consume an oral rehydration beverage if they’ve had vomiting or diarrhea. In particular, athletes who have had bouts of vomiting or diarrhea will need to make up for electrolyte losses, including potassium, before training or competing. y Potassium supplements do not contain much po tassium because of regulatory limits on the amount of potassium that can be included in a dietary sup plement. Regulatory limits are set due to potential ly dangerous side effects from high supplemental doses of potassium. y Potassium is considered a nutrient of public health concern due to widespread underconsumption. The average American consumes just over half of the potassium recommended each day for good health. Vegetables and fruits are among the high est dietary sources of potassium. All beans are ex cellent sources of potassium. Sweetpotatoes are one of the highest dietary sources of this nutrient.

2. In medium size mixing bowl, whisk together dry ingredients (flour, oats, baking soda, spices). 3. In separate mixing bowl, whip butter and sugars using an electric mixer. Add in egg, vanilla extract and mashed sweetpotato. 4. Add dry ingredients to wet and mix until combined, adding in chocolate chips last. Batter will be wet. Let it sit for 5-10 minutes to firm up.

5. Scoop out dough in 1 ½-2 inch scoops and arrange on baking sheets. 6. Bake for 14-16 minutes. Allow cookies to slightly cool before serving.

TEACHING TOOLS Download our Energy Facts Teaching Tool!

REFERENCES 1 Kenney, WL, Wilmore, JH, and Costill, DL. Physiology of Sport and Exercise. 6th ed. Champaign, IL: Human Kinetics, 2015. 2 U.S. Department of Agriculture. USDA National Nutrient Data base for Standard Reference, Release 26. http://www.ars.usda.gov/ ba/bhnrc/ndl. Accessed February 17, 2017. 3 U.S. Department of Agriculture. Dietary Guidelines for Americans, 2015-2020. 2015. https://health.gov/dietaryguidelines/2015/guide lines/. 4 Burke LM, Ross ML, Garvican-Lewis LA et al. Low carbohydrate, high fat diet impairs exercise economy and negates the perfor mance benefit from intensified training in elite race walkers. J Physi ol 2017;595(9):2785-2807. 5 Burke LM, Whitfield J, Heikura IA et al. Adaptation to a low car bohydrate high fat diet is rapid but impairs endurance exercise me tabolism and performance despite enhanced glycogen availability. J Physiol 2021;599(3):771-790. 6 Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American Col lege of Sports Medicine: Nutrition and athletic performance. J Acad Nutr Diet. Mar 2016;116(3):501-28. doi:10.1016/j.jand.2015.12.006

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Sweetpotato & BLACK BEAN SALAD WITH TOASTED CUMIN CITRONETTE

NEWSLETTER COPY Potassium is essential for athletic performance and health, yet the average American gets just over half of the potassium they need each day. In particular, only 1% of women meet their dietary potassium needs each day. Although potassium is incorporated into most sports drinks, most of our potassium intake comes through vegetables, fruits, dairy, nuts and seeds. Given the crucial role of potassium in athletic performance and recovery, athletes would be wise to focus on increasing their intake of potassium-rich foods including sweetpotatoes.

Ingredients

Salad Ingredients • 1 medium sweetpotato peeled and cut into ½″ diced cubes (about 1 cup) • 2 Tbsps extra virgin olive oil • 10 grinds of the black pepper mill or 1/4 teaspoon • 1 cup cooked black beans drained and rinsed from a can is fine • ½ of an avocado diced (about 1/2 a cup) • ¼ cup thinly sliced scallion about 2 whole • ¼ cup cilantro stems and leaves finely chopped • 2 Tbsps mint roughly chopped • ¼ cup of chopped pecans or pepitas • ¼ cup crumbled goat cheese • 1 tsp kosher salt divided • 1 tsp granulated sugar

Cumin Honey Citronette Ingredients • Juice of two limes (about ¼ cup) • 1 Tbsp of honey • 2 Tbsps tablespoons extra virgin olive oil • 3 dashes hot sauce • ¼ tsp toasted and crushed cumin seed • ¼ tsp kosher salt

SOCIAL POSTS Potassium is a widely under consumed nutrient that is important for health, athletic performance and recovery. Improve your potassium intake by incorporating more sweetpotatoes into your diet. Make these Sweetpotato Mango Sangria Popsicles (with juice or seltzer instead of wine) as a sweet treat that cools you off after a hard-core exercise session. Potassium is critical for fluid bounce, muscle, and nerve functioning as well as blood pressure. Yet most Americans do not get enough potassium each day for good health and optimal athletic performance. Increase your potassium intake with sweetpotatoes. For inspiration or recipes visit www.ncsweetpotatoes.com. y While sodium and chloride are the top two electrolytes lost in sweat, potassium is third in line. Calcium and magnesium losses are lower compared to sodium and potassium. y Athletes who have had diarrhea or vomiting in the days before training or competition need to be especially cognizant of their potassium intake to make up for potassium losses. y These veggie-loaded Skillet Sweetpotato Nachos are packed with potassium thanks to beans and a base made from sweetpotatoes.

REFERENCES 1. U.S. Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academies Press, 2011. 2. Sawka, MN, Burke, LM, Eichner, ER, Maughan, RJ, Montain, SJ, and Stachenfeld, NS. American College of Sports Medicine position stand: Exercise and fluid replacement. Med Sci Sports Exerc 39:377-390, 2007. 3. Haddy, FJ, Vanhoutte, PM, and Feletou, M. Role of po tassium in regulating blood flow and blood pressure. Am J Physiol Regul Integr Comp Physiol 290:R546-R552, 2006. 4. Hajjar, IM, Grim, CE, George, V, and Kotchen, TA. Im pact of diet on blood pressure and age-related chang es in blood pressure in the US population: Analysis of NHANES III. Arch Intern Med 161:589-593, 2001. 5. Morris, RC, Jr., Sebastian, A, Forman, A, Tanaka, M, and Schmidlin, O. Normotensive salt sensitivity: Effects of race and dietary potassium. Hypertension 33:18-23, 1999. 6. Hoy, M, and Goldman, J. Potassium Intake of the U.S. Population: What We Eat in America, NHANES 2009 2010. U.S. Department of Agriculture, 2012. 7. U.S. Department of Agriculture. USDA National Nu trient Database for Standard Reference, Release 26. 2013. http://www.ars.usda.gov/ba/bhnrc/ndl.

Directions 1. Preheat the oven to 350 degrees. In a medium bowl, toss the sweetpotatoes with the olive oil, ½ teaspoon salt, sugar and black pepper. Spread the sweetpotatoes out onto a baking sheet so that it is evenly distributed and the sweetpotatoes are not touching. Slide the baking sheet onto the middle rack of the oven and cook for 35-45 minutes. 2. While the potatoes roast, make the dressing. In the same bowl you seasoned the sweetpotatoes, whisk together the lime juice, honey, salt, hot sauce and toasted cumin in a bowl. Stream in the two tablespoons of finishing olive oil as you whisk so that the dressing will emulsify. 3. Heat your waffle maker per owner instructions. Lightly spray cooking spray into iron and then add just enough batter to cover and cook. 4. Allow the potatoes to cool slightly and add them to the mixing bowl with the dressing. Stir in the black beans, avocado, scallions, herbs, pecans or pepitas, and remaining salt. 5. Coat all the ingredients in the dressing. Top with the goat cheese and serve. Note: This salad can sit and will actually benefit from mingling together for about 30 minutes before serving. If over 30 minutes, the avocado will begin to brown.

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TEACHING TOOLS If you have not already, we suggest downloading our Teaching tools: • Heart Health Runner Recovery

NEWSLETTER COPY Recovery is an essential part of each athlete’s training plan. Without adequate recovery the athlete will not feel their best and not train their best. Sweet potatoes don’t just provide the carbohydrate needed to replenish carbohydrate stores lost during activity but, sweetpotatoes also provide a wealth of naturally occurring antioxidants including vitamin C and beta carotene. Additionally, sweet potatoes can be combined with protein and fluid and made into a smoothie for an ideal recovery drink. They can also be paired with protein via a variety of meals.

TALKING POINTS y Optimizing recovery after training or competition can help athletes feel better and less fatigued while also improving their preparation for the next training session. y Recovery plans should focus on the 4 R’s: Rehydrate with fluids. Sweating leads to fluid and electrolyte losses. Is important to replenish both prior to the next training session. Electrolyte losses can be replaced through foods. In particular, the number one electrolyte lost in sweat, sodium, is in many foods. Though sodium can be easily replaced, many athletes need to focus on fluid intake after activity. In particular, athletes need to consume 1.5 times the amount of fluid they lost through sweat to adequately replace fluid losses. The fluid does not need to be consumed right away and instead it is fine to get it in over a period of time after exercise is completed Replace carbohydrates used during activity It is essential to replace carbohydrate stores prior to the next training session. For athletes who train once a day, this can be done over the course of the 24 hours before they train again. For athletes who train more than once a day, it is essential to replace carbohydrates in a shorter period of time, Inflammation is an essential part of the recovery process. Inflammation is a signal to the immune system to clean up damaged tissue. Yet excess inflammation can be detrimental to muscle. A healthy balance of antioxidants from fruits, vegetables, nuts and seeds helps tame inflam mation without completely squashing it which can delay recovery and impair training gains. Sweetpotatoes are great recovery roots They contain about 30 grams of carbohydrate per medium sweetpotato along with naturally occurring antioxidants including vitamin C and beta carotene as well as others. They are tubers which is a category of root vegetables. As a tuber they also pair very well with other root vegetables including carrots, beets, turnips, and onions. prior to the next training session. Reduce potential damage

March “RECOVERY ROOTS”

Creamsicle SMOOTHIE

Ginger Orange SMOOTHIE

SOCIAL POSTS Sweetpotatoes are an ideal recovery food! Blend mashed, cooled sweet potatoes with yogurt, orange juice and protein powder for a protein and carbohydrate rich smoothie that also helps you hydrate and delivers naturally occurring antioxidants for recovery. Improve your recovery with sweet potatoes. Athletes need to rehydrate, repair and replenish carbohydrate stores after activity in order to feel and perform their best. In addition, it’s wise for athletes to reduce excess inflammation by consuming a wide variety of antioxidant rich foods. With 30 grams of carbohydrates and natu rally occurring antioxidants, sweetpotatoes are an ideal food for recovery. For inspiration and recipes visit www. ncsweetpotatoes.com/recipes y Antioxidants are best consumed through anti- oxidant-rich foods including fruits, vegetables, nuts and seeds. Consuming large doses of supplemental antioxidants can be more harmful than healthy for some individuals depending on the antioxidants and person. For athletes, high dose of supplemental antioxidants may dampen the positive actions of free radicals. Free radicals are needed for the muscle’s ability to produce force. y Athletes who are training more than once per day need to replenish their carbohydrate stores prior to the second bout of activity in order to feel their best and train their best. #MarchMadness #RecoveryRoots #HealthyEating #ncsweetpotatoes

Ingredients • 1 cup frozen fat-free vanilla yogurt • ½ cup cold mashed sweetpotatoes • 1 cup orange juice • ½ tsp vanilla extract Greek yogurt

Ingredients • 1 medium baked sweetpotato cooled and peeled • 1/2 tsp teaspoon orange zest • 1 medium navel orange peeled after zesting • 1 medium apple cored • 1 banana peeled • 1 Tbsp maple syrup • 1/2 tsp grated fresh ginger • 1/4 tsp ground cinnamon • 1½ Cups water

Directions 1. Mix all ingredients into high speed blender and blend. 2. Add more ice and sweetener as needed.

Directions 1. Puree all ingredients in a blender until smooth. 2. If desired, add a little more water or ice.

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April CARB LOADING

TALKING POINTS y Carb-loading is a technique used to maximize glycogen stores before a long endurance event. When more glycogen is stored, the athlete has more energy available for their event. If implemented correctly, carb-loading is an effective strategy for endurance events lasting more than 90 minutes. 1 Carb-loading can improve performance by approximately 2 to 3% compared to competing on typical glycogen stores. y Every gram of stored glycogen also stores 3 to 4 grams of water with it and therefore carb-loading protocols typically lead to a temporary increase in body weight. This can make some athletes feel “weighed down” and therefore weight gain must be taken into consideration before implementing a glycogen-loading protocol. 2, 3, 4 y There are a few different ways carb-loading can be approached. Each one involves consuming more carbohydrate, 8 to 12 grams per kilogram body weight per day for 1 to 3 days before the event. 5 For carb-loading to be effective, athletes must exceed calorie needs each day during carb-loading. Carb-loading combined with inadequate calories is an ineffective strategy. y When carb-loading, athletes should primarily choose low-fiber foods to prevent excessive or untimely bowel movements. It’s also wise to experiment first during practice or training rather than implementing a new carb-loading protocol for the first time prior to a race. y Distance runners, road cyclists, cross-country skiers, and open-water swimmers may benefit from carb-loading. y Sweetpotatoes are an excellent option for those who are carb-loading. Although they are a good source of fiber, they can be paired alongside low and no fiber foods.

SOCIAL POSTS Carb-loading requires more calories than burned each day along with 8 to 12 grams of carbohydrate per kilogram bodyweight. Carb-loading protocols should be well planned and meet the specific needs of each athlete. Sweetpotatoes are an excellent option that fit into carbohydrate loading plans. Although they are a good source of fiber they can be easily paired with low and no fiber foods. Try these Sweetpotato Pretzel Bites. Carb-loading takes work and planning to get enough carbohydrates and calories. Athletes need 8 to 12 grams of carbohydrate per kilogram bodyweight along with more calories than they are burning (a minimum of 2,500 calo ries). Make carb-loading tasty with sweetpotatoes. There are many high-carbohydrate recipes on our website ncsweetpotatoes.com. y Carb-loading can be beneficial for endurance sports lasting over 90 minutes. For shorter events is not necessary and in fact, can leave an athlete feeling “weighed down.” y Pair sweet potatoes alongside low and no fiber foods to get enough total carbohydrates when carb-loading. y Try Spinach Sweetpotato Tater Tots at meals or for a snack #CarbLoad #HealthyEating #ncsweetpotatoes

NEWSLETTER COPY Carb-loading can help improve endurance performance in events lasting over 90 minutes. Although there are different protocols and each one should be tailored to the specific athlete, athletes generally consume between 8 to 12 grams of carbohydrate per kilogram bodyweight per day in the days leading up to their event. It is also very important to consume more calories than needed each day so much of the carbohydrate consumed is utilized for glycogen storage. Some athletes report feeling weighed down by carbohydrate-loading and therefore each individual athlete needs to consider the potential benefits carefully given they may be carrying extra weight at race time. Sweetpotatoes are an excellent option that can be incorporated into a carbohydrate loading protocol. Although they are a good source of fiber they can be easily paired with low and no fiber foods. TEACHING TOOLS If you have not already, we suggest downloading our Teaching tools: • How Sweetpotatoes Keep you Energized

REFERENCES 1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Cana da, and the American College of Sports Medicine: Nu trition and athletic performance. J Acad Nutr Diet. Mar 2016;116(3):501-28. 2. Marmy-Conus N, Fabris S, Proietto J, Hargreaves M. Preexercise glucose ingestion and glucose kinetics during exercise. J Appl Physiol 81:853-857, 1996. 3. Marsh A, Eslick EM, Eslick GD. Does a diet low in FODMAPs reduce symptoms associated with function al gastrointestinal disorders? A comprehensive sys tematic review and meta-analysis. Eur J Nutr 55:897 906, 2016. 4. Massougbodji J, Le Bodo Y, Fratu R, De Wals P. Re views examining sugar-sweetened beverages and body weight: Correlates of their quality and conclu sions. Am J Clin Nutr 99:1096-1104, 2014. 5. Burke LM. Nutrition strategies for the marathon : fuel for training and racing. Sports medicine (Auckland, NZ). 2007;37(4-5):344-7.

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May FIBER FOCUS

Sweetpotato Pretzel bites

SOCIAL POSTS Americans are only getting about half the fiber they need each day for good health. Sweetpotatoes are an easy and delicious way to add more fiber to your diet. Try these Spiced Sweetpotato Overnight Oat Parfaits to add more fruits, vegetables and nutrients to your diet. Increase your fiber intake with sweetpotatoes. Super versatile sweetpotatoes can be added to any meal and snack to help you increase your fiber intake. Here are a few excellent ways to increase your fiber intake with sweetpotatoes: y Bulk up your breakfast. Make your breakfast potatoes or hashbrown casserole from sweet- potatoes. Use mashed sweetpotatoes in your morning parfait, oatmeal or overnight oats alongside oatmeal and spices with any number of toppings including nuts, seeds and fruit. This Sweetpotato Blueberry Coconut Oatmeal Is a tasty nutrient-packed way to start your morning. For a savory breakfast, you will love this Sweetpotato Breakfast Bake. y Add sweetpotatoes as a topping. Although they typically they take center stage in dishes, sweetpotatoes can also be used as a topping for salads, casseroles and other dishes. Cube sweet potatoes and cook them anyway you like. Cool them off to refrigerator temperature if adding to a salad or other cold dish. y Snack on sweetpotatoes. Sweetpotatoes make a fantastic snack or mini-meal. Bake them or air fry and top with cottage cheese and broccoli for a mini meal. Or cook and purée sweetpotatoes and cool them off in the refrigerator. Once cooled, you can mix the purée into plain yogurt for a sweet potato yogurt. If you need additional sweetness, add a little honey or date paste. For recipe inspiration visit: ncsweetpotatoes.com #FiberFocus #HealthyEating #ncsweetpotatoes

TALKING POINTS y Fiber has a multitude of benefits for the body. Fiber supports digestive, immune and cardiovascular health. And a healthy gut and immune system homeostasis are important for performance and recovery. y Due to widespread underconsumption, dietary fiber is considered a dietary nutrient of public health concern for the general U.S. population. 1 In fact, most Americans are getting less than half of the fiber they need each day for good health. 2 y Sweetpotatoes are an excellent source of dietary fiber containing over 20% of the daily value for fiber in one cup of cooked sweetpotato. 3 Sweet- potatoes contain both soluble and insoluble fiber. NEWSLETTER COPY Many Americans will benefit from focusing on fiber. Although the human body cannot digest or absorb fiber and it passes through the body intact, fiber has a plethora of important functions. Fiber is important for digestive and cardiovascular health and plays a crucial role supporting immune system homeostasis. This is critical for athletes given the immune system is needed to heal wounds and injuries and remove damaged muscle tissue helping set the stage to lay down new muscle tissue. Insoluble fiber forms a gel-like material and is helpful for lowering blood cholesterol and glucose. It is found in a number of fruits and vegetables as well as oats. Insoluble fiber promotes the movement of food through the digestive system and also increases stool bulk. Cereal grains, nuts beans, vegetables are good sources of insoluble fiber. Sweetpotatoes have a great mix of both soluble and insoluble fiber. It is important to eat a wide variety of high fiber foods each day for good health.

Ingredients

Pretzel Ingredients •

Topping Ingredients • 8 cups water • ½ cup baking soda • 1 egg • 1Tbsp water • Course Sea Salt to taste

4 cups all-purpose flour

•

2 tsp instant yeast • ½ tsp garlic powder • ½ tsp salt • 3 Tbsp melted butter • 1¼ cups water • 1 large sweetpotato cooked and mashed

Directions 1. Add dough hook attachment to KitchenAid and mix flour, yeast, garlic powder and salt for 15-20 seconds, until mixed evenly. Next, add in melted butter and warm water, and mix on low for 2-3 minutes. . 2. Increase speed to medium and mix for 3 more minutes. 3. Transfer dough to bowl and cover with plastic wrap. Let sit for 2-2.5 hours, or until dough has risen and doubled in size. 4. Break dough into 35- 40 small bite sized pieces. 5. Cook your sweetpotato. I like to microwave for 6-7 minutes, or until cooked. Once it cools, separate into 30-40 small circles to stuff in the dough. 6. Take your dough and press it around each little piece of sweetpotato, to create a sweetpotato stuffed dough bite. 7. Preheat oven to 400° 8. Line sweetpotato dough bites on baking sheet lined with parchment paper. 9. Mix 8 cups water and baking soda in large pot and bring to medium high heat. Heat until the baking soda is dissolved. 10. Using tongs or a large spoon, dip each sweetpotato pretzel bite into baking soda water mixture and hold for 20-25 seconds. Then transfer back to parchment lined baking sheet. 11. In a small bowl, mix egg with 1 tablespoon of water to form egg mixture. 12. Brush egg wash over each bite and then top with sea salt or coarse salt, to your taste. 13. Put baking sheets with bites in the oven and bake until the bites are golden brown, about 15 to 18 minutes. 14. Let cool at least 10 minutes and serve warm with mustard or marinara sauce, for dipping.

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SPICED SweetPotato OVERNIGHT OAT PARFAIT

REFERENCES 1. Dietary guidelines for Americans. Food Sources of Select Nutrients. Source: https://www.dietaryguidelines.gov/re sources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients 2. Food Consumption and Nutrient Intakes. USDA. Source: https://www.ers.usda.gov/data-products/food-consump tion-and-nutrient-intakes/ 3. Dietary Guidelines for Americans. Food Sources of Dietary Fiber. Source: https://www.dietaryguidelines.gov/re sources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0 v 4. Weickert MO, Pfeiffer AFH. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. J Nutr 2018;148(1):7-12. 5. Fu L, Zhang G, Qian S, Zhang Q, Tan M. Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials. Front Nutr 2022; 9: 972399. 6. Suriano F, Nyström EEL, Sergi D, Gustafsson JK. Diet, microbiota, and the mucus layer: The guardians of our health. Front Immunol 2022; 13: 953196. 7. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr 2019; 149(10): 1742–1748. 8. Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW. Increased dietary fiber is associated with weight loss among Full Plate Living program participants. Front Nutr 2023;10: 1110748. 9. Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr 2003;78(5):920-7. 10. Davis JN, Hodges VA, Gillham MB. Normal-weight adults consume more fiber and fruit than their age- and height matched overweight/obese counterparts. J Am Diet Assoc 2006;106(6):833-40. 11. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Pro tein, and Amino Acids (Macronutrients). Washington, DC: National Academies Press, 2005. 12. Slavin, JL. Position of the American Dietetic Association: Health implications of dietary fiber. J Am Diet Assoc 2008;108:1716-1731. 13. Venter C, Meyer RW, Greenhawt M et al. Role of dietary fiber in promoting immune health-An EAACI position paper. Allergy 2022;77(11):3185-3198. 14. Mirrafiei A, Jayedi A, Shab-Bidar S. Total and different dietary fiber subtypes and the risk of all-cause, cardiovascular, and cancer mortality: a dose-response meta-analysis of prospective cohort studies. Food Funct 2023;14(24):10667 10680.

Ingredients

• 1 medium sweetpotato about ½ cup (peeled and cut into 1-inch cubes) • 1 tsp olive oil • 2 Tbsp maple syrup • ½ tsp kosher salt • 1 cup steel cut oats • 4 tsp chia seeds • 2 Tbsp dried coconut flakes plus more for topping • ⅓ cup black raisins

• 1 ¼ cups unsweetened vanilla almond milk • 2 pitted Medjool dates • 1½ tsp ground cinnamon • ¼ tsp ground ginger • ⅛ tsp ground cardamom • 1 tsp vanilla extract • 1½ cups strawberries diced • ¼ cup candied nuts roughly chopped, for topping

Directions 1. Preheat oven to 375 degrees F. Toss sweetpotato cubes with olive oil, maple syrup, and salt. Transfer to a parchment lined sheet pan. Roast 30 minutes, tossing halfway through cook time. 2. Combine oats, chia seeds, coconut, and raisins in a large bowl. Place aside. 3. To a blender, add almond milk, sweetpotato, dates, cinnamon, ginger, vanilla extract. Blend on medium-high speed until smooth, about 1 minute. 4. Pour blended mixture over oat mixture. Stir to combine. Divide mixture into serving cups or jars, alternating with layers of chopped strawberries. Cover with aluminum foil. Refrigerate overnight. 5. Remove oats from refrigerator. Top with additional strawberries, dried coconut flakes, and candied nuts. Serve chilled.

TEACHING TOOLS If you have not already, we suggest downloading our Teaching tools: • Fiber Facts

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June ORANGE YOU GLAD FOR SWEETPOTATOES?

SweetPotato MANGO SMOOTHIE

TALKING POINTS y Sweetpotatoes are often recognized for their brown-copper colored skin and vibrant orange flesh. The orange-colored flesh is due to the presence of Beta-carotene. y Beta-carotene is a type of carotenoid that is converted to the active form of vitamin A in the body. This process depends on several factors including the food matrix, food processing, and dietary fat intake, as well as genetic differences. 1, 2 y Beta-carotene is the most important carotenoid as more of it is converted to vitamin A, and then other carotenoids. y Consuming sweetpotatoes and other foods rich and Beta-carotene with a source of fat improves carotenoid bio-availability. 3 If a sweetpotato recipe doesn’t incorporate a source of fat such as eggs, avocado oil or light butter, consider adding a few chopped nuts on top. y Beta-carotene acts as an antioxidant, support ing overall health and immunity, which is crucial for athletes. In addition, vitamin A has many roles in the body including helping form healthy teeth, bones, soft tissue, skeletal tissue, mucous membranes, and skin. Vitamin A also promotes good vision, particularly night vision, and is necessary for growth, development, tissue repair, cellular communication, and many other functions in the body. 4 y One medium sweetpotato is approximately 5 oz in weight and is a good source of vitamin A (in the form of Beta-carotene) in addition to vitamin C and manganese. Sweetpotatoes are also an excellent source of fiber. One couple of mashed sweet- potatoes has more vitamin A than 1 cup of canned pumpkin, 1 cup of raw or cooked carrots or a serving of cooked greens. 5

NEWSLETTER COPY Celebrate the vibrant color of sweetpotatoes thanks to their high beta-carotene content. While many athletes think of macronutrients, particularly protein and carbo hydrate, micronutrients such as vitamin A are critical as well. Beta-carotene acts as an antioxidant, supporting overall health and immunity, which is crucial for athletes. In addition, vitamin A has many roles in the body including helping form healthy teeth, bones, soft tissue, skeletal tissue, mucous membranes, and skin. Vitamin A also promotes good vision, particularly night vision, and is necessary for growth, development, tissue repair, cellular communication, and many other functions in the body. 6 REFERENCES 1. Lobo GP, Amengual J, Baus D, Shivdasani RA, Taylor D, and von Lintig J. Genetics and diet regulate vitamin A production via the homeobox transcription factor ISX. J Biol Chem 288: 9017-9027, 2013. 2. Tang G. Bioconversion of dietary provitamin A ca rotenoids to vitamin A in humans. Am J Clin Nutr 2010;91: 1468S-1473S. 3. Mashurabad PC, Palika R, Jyrwa YW, Bhaskarachary K, and Pullakhandam R. Dietary fat composition, food matrix and relative polarity modulate the micellariza tion and intestinal uptake of carotenoids from vegeta bles and fruits. J Food Sci Technol 2017;54: 333-341. 4. U.S. Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromi um, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academies Press, 2001. 5. USDA Nutrient Database. Source: https://fdc.nal.usda. gov. 6. U.S. Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromi um, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academies Press, 2001.

Ingredients

Directions 1. Microwave sweetpotato for 5-6 minutes to cook ( until fork tender ). Let cool, remove skin and add to blender. 2. If using fresh fruit, cut pineapple and mango into cubes. If using frozen, add to blender. 3. Add remaining ingredients into a blender 4. Blend until smooth. Add more water if the smoothie is too thick. • 1 cup cooked sweetpotato (1 medium sweetpotato yields about 1 cup with skin removed ) • ½ cup pineapple fresh or frozen • ½ cup mango fresh or frozen • ½ cup canned coconut milk no sugar added • ½ cup water • ¼ tsp ground turmeric • ½ cup low-fat Greek yogurt

SOCIAL POSTS One medium sweet potato is a good source of Beta- carotene and antioxidants that supports overall health and recovery from exercise. Try this Sweetpotato Man go Smoothie which is naturally packed with Beta-caro tene rich foods including sweet potatoes and mango. Enjoy antioxidant rich sweetpotatoes. Their orange color signifies Beta-carotene and sweetpotatoes are also a good source of vitamin C. This sweet, filling Sweetpotato Mango Smoothie is naturally packed with Beta-carotene rich foods including sweetpotatoes and mango. y Beta-carotene is an especially important source of vitamin A in the diet. More Beta-carotene is converted to vitamin A, and then other carotenoids. y Add a little bit of fat to your sweetpotato recipe to improve Beta-carotene absorption since this is a fat-soluble nutrient. y It is not recommended to consume Beta-carotene supplements but instead get Beta-carotene from food sources such as sweetpotatoes! #FreshFruitAndVeggiesMonth #SummerEats #HealthyEating #ncsweetpotatoes

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Post workout antioxidant recovery smoothie

July HYDRATION - TIPS FOR PERFORMANCE, RECOVERY & HEALTH

SOCIAL POSTS Did you know the foods you eat contribute to about 20% of your fluid needs? Ramp up your fluid, vitamin, mineral and fiber intake with this post workout smoothie containing nutrient rich sweetpotatoes: Post Workout Antioxidant Smoothie. Ramp up your fluid intake with sweetpotatoes. Super versatile sweetpotatoes can be prepared in a multitude of ways to help your summer hydration. For inspiration or recipes visit ncsweetpotatoes.com y Add sweetpotatoes to a soup, salsa or smoothie. Our Sweetpotato & Yellow Tomato Gazpacho is the perfect refreshing dish for a hot Summer day. Roasted Sweetpotato Mango Salsa is an excellent option for summertime cookouts y Make a cabbage, sweetpotato slaw with purple cabbage and sweetpotatoes, Whisk a dressing with olive oil, 100% orange juice and apple cider vinegar. Or try this Creamy Peanut & Lime Sweet potato Slaw. y Add cooked, mashed sweetpotatoes to your baked goods for a sweet, nutrient-dense treat. #SummerTreats #Popsicles #Sweetpotatoes #JulyFun #ncsweetpotatoes NEWSLETTER COPY With temperatures rising, it’s a good time to focus on maintaining adequate hydration. Though hydration is often synonymous with drinking a certain amount of water each day, focusing on water alone isn’t the best message for athletes and active individuals. Instead, incorporating drinks with taste can help encourage people to drink enough so they meet their daily fluid needs. Additionally, it’s the perfect season to enjoy water rich fruits and vegetables. In particular, cold soups, yogurt topped with fruit, fruit salad, and salads are an excellent way to improve hydration and nutrient intake. You can even sneak more hydration into baked goods by adding fruits and veggies such as sweetpotatoes.

TALKING POINTS y Water makes up the largest part of the human body. For optimal health and human performance, total body water must be kept within a narrow range. Despite the importance of staying hydrated, 1 studies show over half of all children and adolescents ages 6 to 19 are inadequately hydrated. Approximately 30% of adults are inadequately hydrated. 2, 3 And, several studies suggest over 50% of athletes start training or competition in a hypo-hydrated state. Hypohydration refers to the uncompensated loss of body water. y Adequate hydration is essential for many vital processes in the body including temperature regulation, circulatory functioning, transporting nutrients, metabolism and waste removal. Hypohydration is associated with poor health. Even mild hypohydration can lead to symptoms including headache, poor athletic performance irritability, and decreased cognitive function. 4,5,6,7 y According to the Institute of Medicine, approximately 80% of a person’s total fluid intake comes from beverages and 20% from foods. All drinks, except alcohol, count toward meeting except alcohol one’s hydration needs. y A raw sweetpotato is about 77% water by weight. Sweetpotatoes can contribute to your overall fluid intake, supporting hydration. In addition to its water content, sweetpotatoes are a good source of potassium. Potassium helps regulate the balance of fluids and electrolytes, which is essential for proper hydration and nerve and muscle function.

REFERENCES 1. https://ajph.aphapublications.org/doi/full/10.2105/ AJPH.2015.302572 2. https://pubmed.ncbi.nlm.nih.gov/28727528/ 3. https://pubmed.ncbi.nlm.nih.gov/27401419/ 4. Popkin BM, D’Anci KE, Rosenberg IH. Water, hydra tion, and health. Nutr Rev 2010;68(8):439–458. 5. Edmonds CJ, Burford D. Should children drink more water? The effects of drinking water on cognition in children. Appetite 2009;52(3):776–779. 6. Benton D, Burgess N. The effect of the consumption of water on the memory and attention of children. Appetite 2009;53(1):143–146. 7. Shirreffs SM, Merson SJ, Fraser SM, Archer DT. The effects of fluid restriction on hydration status and sub jective feelings in man. Br J Nutr 2004;91(6):951–958. 8. Maughan RJ, Watson P, Cordery PAA, Walsh NP, Oli ver SJ, Dolci A, Rodriguez-Sanchez N, and Galloway SDR. Sucrose and Sodium but not Caffeine Content Influence the Retention of Beverages in Humans Under Euhydrated Conditions. Int JSport Nutr Exerc Metab 29: 51-60, 2019. 9. Dalbo VJ, Roberts MD, Stout JR, and Kerksick CM. Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Br J Sports Med 42: 567-573, 2008. 10. Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, and Almada A. Cre atine supplementation during college football training does not increase the incidence of cramping or injury. Mol Cell Biochem 244: 83-88, 2003. 11. https://pubmed.ncbi.nlm.nih.gov/29635499/

Ingredients

• ¾ cup frozen mango chunks • Handful of ice • ⅓ cup chopped beets (can use canned if drained) • ⅔ cup vanilla fat free Greek yogurt

• 2 Tbsp maple syrup • 1 tsp vanilla extract • ½ tsp cinnamon

• ⅔ cup mashed cooked sweetpotato (about 1 small to medium sweetpotato)

TEACHING TOOLS To keep you and your family safe during the holiday grilling season, check our Teaching Tools: • Food Safety Tips for Grilling and Gatherings! • Hydration Facts Directions 1. Add all ingredients to a high speed blender and blend. 2. Add more ice and sweetener until desired flavor is achieved. 3. Enjoy!

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Sweetpotato HUMMUS

August SWEET DREAMS SWEETPOTATOES

SOCIAL POSTS Sweetpotatoes are rich in carbohydrates and easy to digest making them an excellent addition to a pre-bed meal or snack. Try these quick and easy Air Fryer Sweetpotato Wedges For optimal sleep and recovery, it is important to get enough carbohydrates. Under fueled athletes may have more sleep issues and wake up not feel refreshed. Sweet potatoes can be used in a variety of snacks to improve calorie and carbohydrate intake before bed. For something very light, choose bread, roasted or air-fried sweetpotatoes or a sweetpotato muffin. Combine carbohydrates with protein for a more robust snack before bed. All of the recipes you need for inspiration can be found by visiting our website at ncsweetpotaotes.com y This Sweetpotato ‘n Blueberry Bread will satisfy hunger and may promote good sleep as well. y A carbohydrate-rich, easy to digest pre-bed snack may help you sleep better while protein will help build muscle overnight. These Sweetpotato “Toast” with Poached Eggs are an ideal, easy-to digest pre bed snack. #ncsweetpotatoes #sweetdreams NEWSLETTER COPY Carbohydrates are the primary source of energy for the brain and muscles. Consuming a balanced meal that includes carbohydrates helps ensure the body has adequate energy to support the restorative functions of sleep. Sweetpotatoes are a fantastic addition to an evening meal or snack. And, by pairing sweet potatoes with a high-quality source of protein, a person will not only get their pre-bed carbohydrate-rich snack for good sleep but also a dose of protein to spike muscle-building overnight. This Pear Ginger Sweetpotato Shake is a satisfying pre-bed snack.

TALKING POINTS y Sleep is complex and controlled by multiple complex mechanisms. However, what a person drinks and eats can influence sleep positively or negatively. y Caffeine can disrupt sleep depending on how much is consumed, when it is consumed genetics, and lifestyle factors. Though it is absorbed fast, caffeine doesn’t leave the body quickly. The half life of caffeine (the amount of time it takes for ½ of the caffeine consumed to leave the body) averages 4-6 hours in adults (some metabolize it fast, some moderately, some slowly). Genetics and many other factors influence caffeine metabolism including pregnancy, smoking, specific medications taken, grapefruit and grapefruit juice. 1, 2 y Alcohol can help people get to sleep faster but decreases sleep quality. Alcohol will delay a person’s ability to get into REM sleep and decrease total time in REM (dreaming occurs in REM). When a person drinks alcohol, they are also more likely to experience sleep disruptions during the second half of the night. y Ideal bedtime snacks include easy to digest complex carbohydrates like the kind found in sweetpotatoes. Carbohydrates are the primary source of energy for all human cells and influence brain function and sleep-related hormonal regula tion. Also, some research suggests higher dietary carbohydrate intake prolongs REM sleep. Heavy, fatty meals before bed can not only interfere with sleep but cause issues for people with reflux or heartburn.

Ingredients

• • • • •

• • • • •

2-3 medium sweetpotatoes 2 Tbsp avocado oil or olive oil

1 tsp sea salt

Parsley or basil for garnish Dipping sauce optional:

1/2 tsp paprika

1 tsp Italian seasoning

2 Tbsp mayo 2 Tbsp ketchup

1 tsp minced garlic or 2 garlic cloves

Directions

1. Preheat air fryer to 380F. 2. Cut sweetpotatoes into wedge shape and place in mixing bowl. 3. Add avocado oil and spices and toss well, making sure to coat sweetpotato wedges evenly. 4. Transfer wedges to air fryer basket (you may need to do this in two batches so they aren’t over-crowded). Be care ful not to stack them all on top of each other, you want a flat layer.

5. Cook for 14-17 minutes, flipping the wedges halfway during baking. 6. Let cool and garnish with herbs of choice - I like parsley or basil. 7. Pair with mayo-ketchup dipping sauce, if desired.

REFERENCES

1. Grzegorzewski J, Bartsch F, Koller A, Konig M. Pharmacokinetics of Caffeine: A Systematic Analysis of Reported Data for Application in Metabolic Pheno typing and Liver Function Testing. Front Pharmacol 2022:12:752826. 2. Nehlig A. Interindividual Differences in Caffeine Me tabolism and Factors Driving Caffeine Consumption. Pharmacol Rev 2018;70(2):384-411.

3. Benton D, Bloxham A, Gaylor C et al. Carbohydrate and sleep: An evaluation of putative mechanisms. Front Nutr 2022; 9: 933898.

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