Is colourful food better than white food?

Let’s talk about colours and the level of antioxidants in the food.

The meaning of Antioxidant is oxidation or elimination or getting rid of free radicals in your body. The free radicals in our body are caused for stress, overweight, unhealthy diet, lack of sleep or simply genetic.

This is the reason why we should have in our diets antioxidants, and the antioxidants are usually in our colourful food like for example the reds from fruits and vegetables: watermelon, raspberries, blueberries, strawberries, apples, and in vegetables like ;

Tomatoes, radish, red pepper, red onion, beetroot and red cabbage.

Green food like broccoli, kale, spinach is with the highest content of antioxidant and omega 3.

The colours are a gift of nature, they offer many health benefits because they have some of the following nutrients.

Lycopene, quercetin, hesperiding, fibre, Vit A, Vit C, Vit E, selenium and zinc.

Gratefully after having this beautiful food in our bodies we will be preventing:

– Prostate Cancer

– Cervical cancer

– Lung cancer

– Reduces tumor growth

– Protects body against free radicals

– Protects body against heart disease

– Lowers blood pressure

– Lowers LDL CHOLESTEROL(bad cholesterol)

– Support Join tissue for people with arthritis

– Keep gastrointestinal health.

But what about the food in white?

Of course they have their benefits as well.

All coming from nature is a gift and these are the advantages of consuming white food like

Onions, mushrooms, pear, banana, white corn, cauliflower.

Understanding the science behind food is amazing and never ending.

Advantages of consuming white food :

-Lower inflammation

-Reduce the blood pressure

-Help to eliminate liquids

-Fight against infections

-Strength the immune system

-Reduce the sugar levels in the blood

Nutritious love!

AndreaP

Do you know what is the healthiest kind of sugar?

When I was growing up in Colombia, I remember going with my family to the Cane sugar plantations. Wow!It was amazing to see how they extract the sugars from this amazing trees.

Back in years, I did not care about the number of calories a gram of sugar it has but I just remember the taste and the sugar cubes we take from my mum’s cabinet. IN Colombia the chocolate is sold like a big rectangle full of cocoa and sugar, I will say nineteen percent of sugar plus 10 % of cocoa. The method of cooking is fantastic and easy as you just have to drop a rectangle of chocolate inside a litre of milk, let it boiled and listo!Pure Colombian Chocolate with a hint of cinnamon. Delicioso!

There are lots of different kind of sugars nowadays and so much information that we don’t really know what is good or what is bad for our bodies.

There is a different kind: The Natural and the Artificial sugars. Let’s explain what is the difference so you know from now on what you are putting in your mouth.

Honestly, whether you are talking about Coconut Sugar Or Honey or Maple Syrup or table sugar, these sweeteners are all sugar, some are Sucrose, some are fructose so they affect the body in a different way.

What is SUCROSE: is a disaccharide (Glucose + Fructose)

What is FRUCTOSE: is a monosaccharide

SUCROSE: is broken down into glucose and fructose before going into the bloodstream and raising your body glucose levels. High levels of blood sugar can damage blood vessels and lead to cavities and gum disease.

FRUCTOSE: Does not go into the bloodstream like Glucose. It has to go to the liver first to be processed so it does not raise blood sugar levels, but If you are consuming an excess of calories coming from Fructose it can increase the levels of Triglycerides which makes it mildly worse than glucose in that regard.

So, too much sugar in the form of Sucrose, Glucose, or Fructose can lead to health problems like being overweight, high triglycerides, high cholesterol, diabetes.

EAT THE SUGAR YOU LOVE IN MODERATION AND EAT IT SLOWLY and until you are satisfied, never in excess. Just remember any extra sugar you eat today means an extra kilogram for tomorrow as the glucose is turned into fat molecules which means is very hard to lose weight. It can become serious and if you have a history of high cholesterol it can lead to this. 

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I do believe our diet should be full of raw vegetables and fruits, wholemeal grains, beans, raw nuts and our cravings for sweet will disappear. I really would like you to try. But honestly, I don’t believe in diets I don’t believe in restrictions, I believe in being mindful with your meals and always be cautious about what you are putting in your mouth and how will you feel afterwards.

If you feel like having a giant Ice cream… go for it but try the next day cut out in some carbohydrates and calories, or simply do more exercise. Is the law of compensation.

FOLLOWING ARE THE LIST OF THE HEALTHIEST SWEETENERS AVAILABLE FOR US.

  1. STEVIA:

PROS: Natural Substitute for this magic product is Sugar-Free and non-caloric, made from the leaves from the Stevia plant. It does not raise blood sugar and it’s natural and beneficial in reasonable amounts. It’s bio-active so it could have some anti-inflammatory compounds. CONS: A minor aftertaste that can take getting used to and overusing it could cause you to develop more of a taste for sweets.

2. HONEY:

Blend of Fructose and Glucose Honey it has antibacterial and antimicrobial properties which is why it can also be used as a cough suppressant or sore throat soother.Manuka and other high-grade honey often contain more beneficial properties, it is more food than sugar. CONS: It contains high doses of calories and carbs.

3. COCONUT SUGAR:

Sucrose with some nutrients. Its made from the sap from the coconut trees and is less processed because the sap is extracted and then placed in the heat to dry this is why the sugar is kind of brownish like raw sugar.It contains minerals like Magnesium, Potassium, Inulin and prebiotic fibre.CONS: It’s a high-calorie sweetener it breaks down in our collagen.

4. RAW CANE SUGAR

Sucrose, also called Turbinado Sugar come in the form of a juice which is often used to sweeten non-dairy milk like almond, hemp, and cashew and in many baking options, is less processed than table sugar you are consuming less sugar and calories per serving.

5. AGAVE

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More Fructose than Glucose (it can be 90% fructose)

It has a syrupy flavor.It mix well with tequila, making it a mainstay of artisanal margaritas. CONS: It seems that it has a low glycemic index but this can be misleading. That may be beneficial if someone has diabetes but not so much if you don’t.

6. BROWN SUGAR

Sucrose

PROS: Some of the molasses left over from the refining process is added back into the sugar after processing, which provide a darker colour and a minor amount of trace nutrients. CONS: Not enough nutrients is just sugar.

7. GRANULATED WHITE SUGAR

Sucrose

PROS: Made from Sugarcane or sugar beets, it offers the mildest flavour melts and blends easily into beverages, warm and cold and is ideal for baking CONS: Best known as table sugar and the most common it is almost the most chemically processed and refined.

8. SWEETENERS (Aspartame and Splenda)

Artificial Substitute

PROS: Sugar-free and non-caloric.

These sweeteners are chemical compounds and not real food.Splenda is Sucralose(sugar mixed with chlorine in a patented process, Maltodextrin which is a corn product and can be genetically modified is then added as a bulking agent. Aspartame is on the list of potential carcinogens.In the animal, a dosis is linked to Leukemia in very high doses.

After reading the differences between the Sugars, always make sure to buy hundred percent natural Stevia as nowadays in the supermarkets there are lots of brands with different mixes with Stevia and the amount of Stevia present is very small.Definitely, the best option to follow is STEVIA, is hundred percent natural sweetener which does not increase the sugar levels in your bloodstream, people who want to lose weight, people wight high amount of tryglicerides, people with Diabetes, should take and make recipes with Stevia as a Natural Sweetener. The rest of the sugars are just pure sugars coming from different sources but just Sugar.

Hope you found this article interesting. If you want to ask me something please do. looking forward to your comments and questions.

 

Love xxx

AndreaP

 

 

Sugar free Matcha pudding

The most powerful Green tea in the world now in a form of dessert.

It is very healthy, detoxifying , cleanser and has a delicious taste.

Serve Matcha pudding with Berry fruits and Greek yoghurt in the morning or afternoon tea, with family and friends.

Write me any comments and tell me what you think.

With light and love!

Andrea

The sugar-free lemon cake

Hmm. November the month of the Diabetes I want to share sugar-free recipes for the family and friends or just for YOU, one of those days when you feel like staying home and have a treat with a cup of coffee or tea.

I am not a fan of baking, because it takes me a little bit of time to prepare, and to wait until is finished so I am more keen on cooking recipes that can be eaten straight away, although when I find a sugar free recipe that I can bake to my boys I will go for it.

This recipe was very delicious especially because is not sweet, I used a normal sugar-free yoghurt but if you want to have more lemony flavour please find a lemon yoghurt is soft, not very sweet, but sweet enough for a dessert. Is a perfect dessert in any season, good for lunchboxes, or afternoon teas, or even for breakfast, is healthy and kids love it.

In the video, I did not put the ingredients but just watch the video to see how to make it.

Let me know what you think about it and share it with me

Much love

xxx AndreaP

INGREDIENTS

3 eggs
1 sugar-free lemon yoghurt (125ml)
3 cups of wholemeal flour
1 cup of coconut oil or almond oil
1 lemon (the juice and the skin)
3 tbsp of stevia
3 tsp baking powder
pinch of salt

STEP 1
Separate egg yolk and egg whites in two different bowls. In the bowl with the egg yolks, add lemon juice, lemon peel, yoghurt, oil and stevia. Mix them together.

Once everything is mixed add the three cups of flour plus the baking powder, it will become a little thick but just keep mixing until is soft.

STEP 2
We have the other bowl with the egg whites, so mix the whites until fluffy approx for 2 minutes.

STEP 3
Let’s mix the dry ingredients with the fluffy egg whites then put the mixture into a fully oily tin

STEP 4

Put the tin in the oven for 40 mins, test with a knife, and make sure the knife will come out clean.

STEP 5

Let it cooled and enjoy!

The cake will be delicious warm or cold with some yoghurt on the side or cream with some berries or even kiwi fruit.

If you have any comments please do .I want to hear from you.!

Adios

In the beginning of November…

I cannot believe we are already in November. Every year seems to go faster I dont know If it is because we are busier in our  life or because we are just getting older and taking live seriously.

Halloween just happened and I am surprise to see how New Zelanders are enjoying this American tradition.

I remember 5 years ago when I arrived to this small town Queenstown NZ, nobody worried about dressing up or making parties about Halloween. It was just another day. It was seen like a horror tradition. Look how interesting is that when this country is not Catholic at all.

In my Country Colombia, Halloween was a big celebration. All kids were so looking forward to dress up and put their best costume and it was not just horror or terrifying outfits.

When I was about 8 years old I remember going to the mall with my parents because it was the only place where I can show off my dress but instead, we were stuck in the traffic so my father after 3 hours , inside of the car, decided to go back home so the idea of picking up sweets and showing off my princess dress was just an ilussion

I am a mother of four, so I try to organise parties or playdates for my boys. After being separated, being a single mum, I have lost my interest I dont even have more energy to get together with people but of course I love to see kids all dressed up and going trick or treating on the streets, seeing my boys all happy and just enjoying  people around them. It takes  part of the best memories.

I know is a little too late to talk about Halloween and  healthy recipes but I want to share an easy recipe for the kids . It does not necessary need to be halloween to make it, you can use any other cookie cutter even for christmas , or just circles or triangules or any other shape you have in your mind.

The recipe is with the popular SWEET POTATOES.

Do you want to know what are the nutritional advantages of sweet potatoes?

In one medium spud ,there is over 400 percent of your daily Vitamin A requirement , plus loads of fiber Calcium and Vit B6. They have more grams of natural sugar than a regular potatoe but more overall nutrients with fewer calories.

Nutritional content of the sweet potatoe:

Per 100 grams

Calories:86

Total Fat:0,1g

Cholesterol:0 mg

Sodium 55 mg

Potassium 337 mg

Total carbohydrate 20 g

Dietary fiber: 3 g

Sugar 4,2

Protein 1,6

Vitamin A 283%

Calcium 3%

Vitamin B6 10%

This is what you have to do with the sweet potatoes. You can have this for dinners with protein like meat, chicken or pok or even by themselves.

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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