Welcome November

It is hard to believe we are already in November. It seems every year goes faster and faster. Well this week we celebrated Halloween with my sweethearts and as you can see I dont really know what they are wearing but they just had fun. One of the boys was shy and even cried before putting the costume (kind of) on.

I remember when I moved to New Zealand , the idea of celebrating Halloween was unreal. People used to say that it was an American tradition. In Colombian tradition, Halloween is a very important date, for adults as well as kids.

Kids go trick or treat in malls as is safe and more practical than being on the streets although some neighbourhoods make special celebrations for the kids.

I was so happy seeing lots of kids around and the people’s generosity. One of my sons is Type 1 Diabetic and that means that his pancreas does not produce insulin which is the hormone that controls sugars in our blood stream. He needs injections of insulin every day so in case you wonder having a bomb of sugar is not a good idea.

He knows it and it does not mean that he cannot go and trick or treat.

It sounds terrible , being on Halloween , trick or treat and not having any sweet…?

Well I just let him have one candy thats all! he was happy with that and in the end of this day I have to say that his sugar levels were perfect yey!!!

He has created good habits for his future .This is why is so important to have good healthy habits from early ages. Is the guarantee of longer younger life.

 

I made a lovely recipe with sweet potatoes.

Have you ever wonder what are the qualities of sweet potatoes?

  • Orange-fleshed sweet potatoes may be one of nature’s unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all vitamin A needs, and in many cases enough to meet over 90% of vitamin A needs (from this single food alone).
  • Sweet potatoes are not always orange-fleshed on the inside but can also be a spectacular purple color. Sometimes it’s impossible to tell from the skin of sweet potato just how rich in purple tones its inside will be. That’s because scientists have now identified the exact genes in sweet potatoes (IbMYB1 and IbMYB2) that get activated to produce the purple anthocyanin pigments responsible for the rich purple tones of the flesh. The purple-fleshed sweet potato anthocyanins—primarily peonidins and cyanidins—have important antioxidant properties and anti-inflammatory properties. Particularly when passing through our digestive tract, they may be able to lower the potential health risk posed by heavy metals and oxygen radicals. For more details on purple-fleshed and orange-fleshed sweet potatoes, please see our Description section below.
  • It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include. In our Healthy Mashed Sweet Potatoes recipe, for example, we include 1 tablespoon of extra virgin olive oil, and with just this one tablespoon, each of our 4 servings for this delicious recipe provides 3.5 grams of fat.
  • Some nutritional benefits from sweet potatoes simply may be easier to achieve if you use steaming or boiling as your cooking method. Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. The impact of steaming is particularly interesting, since only two minutes of steaming have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanins found in the sweet potato. In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than synthetic food colorings. This benefit isn’t limited to the food’s appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.
  • Most dry beans and tubers have their own unique storage proteins. Soybeans have glycinins, potatoes have patatins, yams have dioscorins, and corn has zeins. While researchers have long been aware of sporamins—storage proteins in sweet potato—only recently has research shown some of their unique antioxidant properties. The potential health benefits of the sweet potato sporamins in helping prevent oxidative damage to our cells should not be surprising since sweet potatoes produce sporamins whenever subjected to physical damage to help promote healing.

WHFoods Recommendations

Sweet potatoes don’t have to take a long time to prepare. Cutting them into 1/2-inch slices and Quick Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. And you can add cinnamon, nutmeg, and/or cloves for extra flavor and nutrition. For more on The Nutrient-Rich Way of Cooking Sweet Potatoes see the How to Enjoy section below.

Sweet Potato, baked
1.00 cup
(200.00 grams)
Calories: 180
GI: medium
NutrientDRI/DV

Hope that from today on you have some potatoes as a good source of complex carbohidrates . You can eat eat with lots of green leaves, and some animal protein as meat, fish or pork or If you are vegetarian with some lentils, beans , hallumi cheese or just feta cheese.

xxx

AndreaP

 

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