How to Stay Young of Body and Mind Part 2 of 3


Sweet Potatoes! Here are two recipes that will greatly satisfy your desire for pasta and tortillas, without the white flour! Keep in mind altitude and the type of heat you’re using can change the outcome of what you are cooking. Feel free to make your own adjustments.


Makes 20 5" tortillas (70 Calories each)


  • 2 cups mashed sweet potato (3 medium sweet potatoes)
  • 2 cups of spelt flour
  • 1 teaspoon salt

NOTE: The taste and chew has always come out great when I make these, but I am still playing with making the dough less sticky. I have tried the following:

  • 2 cups of coconut flour and 2 cups of almond flour or
  • 2 cups of spelt flour with 1/4 cup + 2 tablespoons tapioca flour with 2 tablespoons + 2 teaspoons coconut flour
  • *optional spices to add: cinnamon, onion powder, garlic powder, paprika, cayenne (I don’t add any of those)
  1. Combine the flours, salt and any desired spices and sift to mix. Then add the mashed sweet potato. Mix well until a thick dough forms. You may need to add extra spelt or almond flour.
  2. Once the dough is done, let it rest for 5 minutes.
  3. Dust a flat surface liberally with spelt or almond flour and shape the dough into a long log
  4. Divide the doug into about 18 - 20 portions. If you want larger burrito size tortillas, divide into 9 - 10 portions. You may need to use a spatula to move tortillas. I also suggest doing all of this on waxed paper which will make transferring the tortilla to a pan easier.
  5. Roll out tortillas with a rolling pin and/or by hand, sprinkling extra flour on the dough just before rolling out.
  6. Heat a pan over medium heat (spray lightly with oil if pan is not non-stick). Once the pan is hot, carefully peel off the tortilla dough from the wax/parchment paper and place into the pan. If the tortilla has any holes, quickly cover with a thin piece of extra dough over top and flatten slightly (being careful not to burn your fingers)
  7. Heat roughly 2-3 minutes, until the tortilla starts to ‘bubble’ slightly, flip and cook an additional 2-3 minutes. You’ll notice some char going on, and that is a tasty thing in this case.
  8. Stack the cooked tortillas and cover completely with a towel to keep the steam in, thus keeping them more flexible and soft. Serve immediately or cool and store in the refrigerator or freezer for later use


Ingredients: (Makes 2 servings… make more and freeze them)

  • 1 cup mashed sweet potato
  • 1/2  - 1 cup almond flour or cassava flour (If dough is too wet, add more almond or coconut flour)
  • 2 teaspoons olive oil
  • pinch of sea salt


  • 1 tablespoon olive oil
  • 1 small red onion, minced
  • 2 - 3 large garlic cloves (you can add more to your liking)
  • 1 can of coconut milk
  • 1/2 cup of coconut cream
  • 1 tablespoon tapioca flour
  • 1 tablespoon chopped rosemary
  • 1 tablespoon chopped fresh sage
  • 1/2 teaspoon sea salt
  • 1 cup fresh spinach
  • 2 tablespoons of chopped cilantro (optional)
  • red chili pepper flakes to taste (optional)


  • In a bowl stir together the cooked mashed sweet potato and flour (use Anthony's Goods brand to get same results) for the gnocchi until completely smooth. If you don't have cooked sweet potato on hand, make it by peeling a large sweet potato, cutting into 2" chunks, and boiling in water until soft (drain water from sweet potatoes after boiling).
  • Separate dough into four equal parts and roll out into 3/4" diameter tubes on a surface dusted lightly with cassava flour. Cut the tubes of dough into 1" pieces.
  • Bring a large pot of water to a boil and drop gnocchi into it. Once they have risen to the surface, remove, and drizzle lightly with olive oil.
  • Heat a skillet over medium heat and pour 1 tablespoon olive oil into the pan. Add gnocchi and cook on each side until golden, then remove.


  • In a skillet sauté the minced onion and garlic in 1 tablespoon olive oil for the sauce until golden then set aside.
  • Add rest of ingredients for the sauce (except spinach and leave out tapioca flour if you want the sauce to be thinner) to the sautéed onion and garlic. Bring sauce to a low boil and boil for 1-2 minutes, stirring continuously (otherwise the flour will clump in the sauce) until sauce thickens. Then stir in spinach, let it wilt, and add gnocchi.


BALANCE is key to surviving any future falls… here is what I have used and what I suggest very strongly!


Pilates focus on your core, and when our upper legs, abdominal region and lower back are strong AND flexible, our balance improves dramatically over time. Regarding Pilates, I like the P90X 30 session and I practice at home. Find what works for you, know you can always modify, and add this to your weekly routine, even if it’s only a 15 minute session.

Regarding planks, there are many versions. The key is to go from a standard plank to:

  • one leg up
  • one leg and the opposite arm up
  • knee up to you same side elbow
  • knee up to opposite side elbow
  • knee up to same side elbow with opposite arm up
  • knee up to opposite side elbow with opposite arm up



While this could include traditional meditation, it can also be informal. The key is to stop what you’re doing and focus on the meditation process itself. Some of my favorites approaches include, but are not limited to:

  • Gratitude - go through a mental list of people, things, and places you are grateful, including people, things, and places which you find frustrating.
  • Mantra - choose a set of words, and/or a phrase, which have specific meaning to you and either speak these aloud or silently whenever needed.

With both of these you can also choose a device that reminds you to meditate on gratitude and/or use your mantra. For example, anytime you see a red light, or a green light, or a coffeehouse, this can be your reminder to embrace gratitude and/or your mantra.

Create beauty in all you do,



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