When you meet amazing people in your life…

Celebrating friendship.

I am in Dresden Germany with my eldest son , visiting my brother who lives here and who I have not seen in more than 9 years, my loving mother is here as well, making this getting together even more special, she had to flight from Colombia.

My heart was beating fast and even the feeling of tiredness disappeared as I was so excited to this meeting. I live in New Zealand , you can imagine how long it took us to be here.

My brother introduced us, to a wonderful couple , their names are Ines and Jens , they both are in their late forties, they’re both Germans. I really wanted to have the experience of being and enjoy this beautiful country culture.

Ines and Jens , invited us to not just one day, but two to give us special attention and a taste of Germany.

Saturday; they took us to a big castle for a tour, then they invited us to have cake and coffee, and to end the day they invited us to a traditional bbq. I’ve never seen so much food and the combination of delicious vegetarian food,

Inés prepared a delicious vegetarian recipe that I want to share with you.

It’s perfect for a summer bbq. So easy to make.

I ended up sleeping on a chair after so much food on the table. How wonderful to meet people like this.

Halloumi with vegetables on the bbq

In a foil paper , put a bit of olive oil, make a layer of onions and tomato.

On top of this put a portion of Halloumi cheese and to end, put your favourite herbs like basil and coriander.

Make sure the foil paper is nice and tight and put it on the bbq for about 10 Mins.

It’s ready for you! The perfect halloumi with vegetables on the grill.

But this is not all, on Sunday we were invited to another castle , from Ines and Jens( the same wonderful people), then straight to a traditional fish restaurant where we ate a lot! I think my clothes are not fitting anymore 😦 I forgot to mention the photo session at every stop!We went to have a visit to a couple of castles in a place called Meissen and to end our day, can you guess what we ate…

Cakes , coffee and beer:)

Perfect combination

This is to remember

You never know when you can find friends for life. Those people who open the doors from their homes, who open their hearts to receive yours, who give you their time and spend every little bit of it to make you happy!!

They are a treasure! I could not believe what wonderful people they were. I live very isolated, people don’t share very much, people don’t open their hearts much and receiving so much love from unknown people is MAGIC , magic for the heart and magic for the soul.

We need more people like this in the world! If we do the world will transform!



How to choose healthier beauty products?

Beauty comes from within.
Always wear your face imperfections with pride. Natural skin care.

Lately, I have been seeing lots of different videos of young girls selling cosmetics online and it amazes me the amount of make up the girls are using nowadays.

I have never been a close friend of so much make up, but, I understand that sometimes we have to look amazing by covering those skin imperfections we all have to being out our perfect beauty. There is a little comparison: Do you prefer to have a quick and yummy meal at KFC or have a healthy bowl of fruit with cereal in the morning? If you choose KFC, you’re going to pay the consequences by adding more kilos or giving you stronger cravings for sugar and other unhealthy stuff which is bad for you.

The beauty products may give you a short term fix or smelling or looking better but over time the kind of chemicals you are ingesting could be throwing your body way out of balance. Why would your favourite cherry-red lipstick do that to you? Well, just like highly processed packaged foods, many beauty products are made with certain kinds of ingredients that research has shown could be harmful to your health. Some of the topical ingredients you are putting on our skin over time, will damage your skin, defeating the purpose of taking care of our appearance in the first place. Remember, our skin is the largest organ in our body and it is semipermeable.  That means some ingredients in cheap cosmetics contain molecules that are so small enough that they penetrate the layers of skin. So we can be absorbing our blush or foundation into our blood stream. That means that some of what you use topically can interfere with our hormones and our cellular health. To do a serious clean-up of your routine, start doing this – I do it and I love it:


Exfoliate your face with Coconut oil and sugar. Take 1 tsp of coconut oil, add 1 tsp of brown sugar. Mix them together and this way you will cleanse all impurities in your face. It will leave your face nice and very soft.

Use a natural soap to cleanse and remove the impurities and finish with an almond oil or any other natural oil like jojoba. Smoothly massage onto your face.


Please do not use a cleanser with the ingredient ‘sodium laureth sulphate’, sometimes called “sodium lauryl ether sulfate (SLES)” which strips the skin of its natural protective oils and leaves it vulnerable for other skin penetrating chemicals.

Fragances: and perfumes as up to 200 unnamed ingredients many of which can trigger allergies, hormone disruption headaches, skin irritation and more.

Parabens: This is probably the most commonly recognized ingredient that people understand to be dangerous. There are lots of studies which say different things about it but I can say that parabens can mimic the hormone estrogen, disrupting the endocrine system , which is known to developed skin and breast cancer.

I keep saying and telling you all other healthy food for healthy skin , so If you can mix them all up and If you are older than 40 I will suggest to have a supplement of Collagen as our skin is lacking this wonderful component that nourish and hydrate our skin.

8 Foods for Glowing Skin

Healthy and beautiful skin

  1. Artichokes: are one of my top ten all-time favourite foods. These green spiky vegetables contain phytochemicals that act as anti-inflammatory agents in the skin. If you’re seeing redness, or looking to recover from a laser treatment, toss some on your salad or snack on them right from a jar or pouch to speed your recovery.
  2. Avocados are hydrating and help to promote collagen production, which makes for younger, firmer skin. Eat them and reap the benefits of the B vitamins and vitamin E. As if you needed another reason to have a little guacamole.
  3. Grapeseed oil is full of proanthocyanidins (pro-ANTHO-syan-ID-ins), which act as antioxidants that help protect against free radical damage caused by pollution and the sun. It has been found to play a role in the stabilization of collagen and maintenance of elastin. They add support and elasticity, preventing wrinkles and returning your face to its natural shape after you flash your killer smile.
  4. Matcha tea is a great way to stay well hydrated and load up on the anti-inflammatory benefits. Proper hydration helps prevent your skin from drying out and helps eliminate toxins. It also improves cell turnover, meaning you’ll have more healthy new cells to improve your skin tone, giving you healthy, vibrant skin. All green and black teas (unsweetened) help reduce inflammation, so if matcha isn’t your cup of tea, you can still reap the benefits. You can also throw some matcha into a morning smoothie.
  5. Mushrooms: They provide B6, folate, niacin, riboflavin, iron, potassium, and selenium, all of which you need for beautiful and healthy cells. In ancient times, Chinese women ate them to promote a smooth complexion. Selenium shields newly formed skin cells from damage brought on by too much time in the sun. Those new cells keep your skin looking soft and young. Slice raw mushrooms on your salad, or toss them into your stir fry for a virtually calorie free addition to your dinner.
  6. Salmon is a superfood. Salmon is good for your brain, your heart, weight management, your immune system and it also makes your skin glow. The omega-3 fatty acids play a role in wrinkle free skin, reducing inflammation and preventing collagen breakdown. Keep salmon in your fridge and a can of salmon in your pantry as a staple so you can always pull off a healthful beauty boosting meal or snack in minutes.
  7. Turmeric is a traditional spice that is newly hot with good scientific reason. It’s full of curcuminoids, which are antioxidant phytochemicals. Think fighting free radicals that cause wrinkles. Besides serving as a super transport for these antioxidants, turmeric is great at nourishing skin and promoting skin elasticity — preventing wrinkles and age spots. Sprinkle some on eggs or add to your morning vegan smoothie or add a spoonful to your roasted veggies before you toss them in the oven.
  8. Organic Eggs are something everyone needs in their regular diet because eggs are healthful for so many reasons. For your skin, you need them for their zinc. Zinc is important in controlling oil content of the skin and minimizing breakouts. It’s also essential in the formation of collagen, which forms connective tissue and skin. Scrambled or sunny side up? Hope these tips make you change some of your bad habits and make sure you always look after yourself from within. Always smile and be happy no matter the scars, no matter the wrinkles. Carry them with pride.

Blessings and always be natural.


What food are good for glowing skin


First of all I would like to invite you to visit my new website.


I am passionate about health , nutrition as well as skincare. I always use natural products to put onto my face skin and my body, never bought expensive cosmetics, I do my own creams , lip balms and body lotions.

This is the beginning of my new adventure with skincare plus natural products handmade by me from New Zealand.

I am 42 years old with four kids so I am happy to share some of my favorite tools and secrets to have glowing skin.

Hope you come , visit and like my site. Thank you in advance!

Nowadays, it seems like everybody is worried about fine lines, wrinkles, and anything that causes premature aging. And we are becoming much more aware that our physical appearance can be compromised by the foods we eat. Healthy good food is essential to promote glowing healthy skin.

As well as good food, there are also lots of different creams and make-up beauty products available on the market that promise to offset the worrying signs of aging.  These products can be made from either simple, natural organic ingredients – all the way up to complex, artificial synthetic chemicals.  Beauty creams and make-up can be either simple or sophisticated and this fact is reflected in their wide range of prices.

I have always loved natural creams, so, I make my own!  I make body and face lotions, including a natural face mask and much more. Today, I am going to share with you all, my little secrets! I am not a friend of expensive make up, or for that matter, any expensive beauty products at all. I think that some of these products can contain dangerous chemicals, which can be absorbed in to our body and interfere with our vital organs, including the finely-tuned delicate biological processes that take place every second within our body.

A couple of months in the past, I went to a talk with a very interesting professor of Buddhism and he said: “The age and beauty does not come with the wrinkles, the beauty of a woman comes in the brightness of her eyes, so all you ladies, are very beautiful”.  It does not matter how many wrinkles you have. And the more natural you are, the more beautiful you become.  Feeling happy and proud of who you are makes you more beautiful too.”

But you don’t need to spend a fortune to give your skin some love. There are plenty of ways to support healthy skin from the inside-out, through our diet. Generally, by eating a diet that contains a variety of fruits, brightly coloured vegetables, healthy fats, limiting processed foods, and keeping hydrated, then that will support healthy skin.

Here are some of our favorite ways to use diet to support skin health!

1 Grapefruit:

Grapefruit is an excellent source of vitamin C. It has a very sour taste, which I personally don’t like very much, but when I think about the benefits of grapefruit, I would rather eat it than not.    It is a powerful antioxidant that helps keep early signs of aging at bay. As a necessary component of collagen, vitamin C also helps keep skin resilient and supple.

Try grapefruit with shredded coconut, cinnamon, and chopped pecans for a satisfying snack.

Other great sources of vitamin C include bell peppers, strawberries, kiwi fruit, and papaya.

2 Green Tea:

Green tea is a fantastic way to decrease inflammation and support hydration, both of which are essential for good skin health.  Green tea contains powerful polyphenols that help support health in a variety of ways. Research shows that green tea helps reduce the risk of cancer and support the immune system as well as reduce signs of aging.

I love having a cup of green tea first thing in the morning. It’s also a powerful cleanser.

Other great sources of polyphenol include red wine, black tea, and dark chocolate.

3 Walnuts:

Walnuts are a fantastic source of omega. Similar to vitamin C, omega-3 fatty acids work to reduce inflammation or oxidative damage that can lead to skin imperfections.

Other good and healthy sources of omega-3 fatty acids include chia seeds, salmon, and flaxseeds.


Almost as important as the foods you do include in your diet to support healthy skin – are the foods you don’t include.  Evidence shows that a diet high in sugar can lead to signs of premature aging, like wrinkles, fine lines, and decreased skin elasticity.

Excessive sugar can be found in processed foods like cookies and cakes, donuts and croissants, sweetened pastries like tarts and other so called ‘bakers’ confectionery’. Chocolates and candies may also lead to acne or breakouts.

While it is nice to enjoy a treat now and then, be mindful of portion sizes.  Take note of the role these foods play in your diet to best support skin and overall better health.



What can I have instead of coffee? 4 healthy, nutritious and delicious morning drinks.

what can i drink different to colombian coffee.

As a genuinely authentic Colombian woman, I just love to drink coffee. Colombian coffee is very different compared to the coffee we drink here in New Zealand. We call a short Americano a “TINTO”. This is the perfect drink to start your day with, or to socialize with friends, or simply to help digestion after having a meal.

Colombia is one of the most important producers of coffee in the world. Colombian coffee has a mellow acidity and a strong caramel sweetness, perhaps with a nutty undertone.  It is delicious!

I don’t like fancy coffees.  I just prefer the simple and authentic.

I have been trying different kinds of drinks lately – different to coffee, not because coffee is unhealthy (in fact, there are innumerable studies which highlight the health benefits that coffee brings) but just to give myself and other people alternative options to drinking coffee.   Some people might think that they are drinking too much coffee or they want to cut back for other reasons.  It could be overproduction of acid in the stomach, or maybe you have been thinking that your coffee habits are affecting your ability to fall as-sleep.

If you are affected by having too many coffees and want to try other healthy options, yet you still want a healthy drink that kick-starts your day right – just like a hot cup of coffee, then rest assured, here are some alternatives to coffee which contain properties and compounds that will give you a similar energy boost that coffee does, or at least promote better overall health.

Here you go the four drinks to consider in the morning or in those cold and lazy days.


what can i drink different to coffee

Turmeric has immense health benefits. Turmeric contains curcumin, which is a substance that has powerful anti-inflammatory properties.  A Turmeric Latte is a tasty way to get more of this substance in your diet. It does not have any energy booster ingredient but it will support your overall wellbeing especially combined with the healthy fats from coconut oil and the calming and nutritious cinnamon.

What are the advantages of cinnamon?

Cinnamon is loaded with antioxidants.   In fact, cinnamon beat out more than two dozen other foods in terms of its antioxidant capacity in one study.  Anti-inflammatory: from skin conditions to autoimmune diseases and cancer. Brain benefits: eating cinnamon increases neurotrophic factors which keep existing neurons in your brain alive and encourage new ones to grow. Cinnamon also regulates blood sugar levels and promotes weight loss, and helps your body to fight infections.


1 Cup unsweetened almond milk

1/2 tsp turmeric powder

1/3 tsp cinnamon

Dash cayenne pepper

Dash black pepper

2 tsp coconut oil

Optional: 1 tsp maple syrup or coconut sugar.


what can i drink different to coffee?

I have posted another article about matcha in the past. Matcha is a true Superfood. It’s filled with powerful antioxidants and provides a nice energy boost. It contains caffeine plus L-theanine combo.

This recipe is called Ice Matcha Tea. This recipe is made with almond milk, my favourite.

You need to know what a good quality matcha is, because nowadays, supermarkets are selling different quality brands.

First: Colour: the more vibrant the colour, (dark green matcha), the better it will likely be. A dull gray green is not acceptable. Second: taste: it should be a bitter, grassy taste.  But if the flavour is too bitter – then that’s likely down to the quality.


2 tsp matcha powder

1/4 cup almost boiling water

6 ounces unsweetened almond milk

1/2 tsp cinnamon

1. Dissolve the matcha powder in boiling water-whisking out the lumps.

2. Fill a cocktail shaker with ice and pour in the matcha water and almond milk

3. Shake liberally

4. Serve over ice

5. Top with cinnamon


Maybe your gut bacteria needs and a.m wake up call. Bubbly Kombucha is great for your microbiome – which is good for your immune system. It is made with a black tea base and it has got a little bit of caffeine for a gentle jolt.

So what is KOMBUCHA?  It is a fermented tea!  It is made by brewing tea, adding sugar, and then adding the SCOBY symbiotic culture of bacteria and yeast, which starts fermenting by feeding on the sugar. The fermentation process will produce a very small amount of alcohol of around 1 percent.

The tea is slightly fizzy and the taste can be described as sweet and sour, almost like a mild sour beer. It is very easy to drink.


Yerba mate is a tea made from the leaves of the rainforest mate tree. In Argentina almost everyone drinks it socially by passing around a cup called “gourd” and sipping through a bombilla which is essentially a fancy straw. Not only does mate have some pick me up effects but is full of minerals and vitamins.

It reduces inflammation and is a perfect start for a healthy morning.


6. 1 cup warm water

7. 1 Argentinian yerba mate tea bag

8. 1/3 cup soaked cashews

9. 1 cup cold water

10. Dash Cinnamon

11. 1/2 tsp honey

Put the tea bag in hot water, and remove the tea bag after 2 minutes.

Add steeped Argentinian yerba mate beverage to a blender.

To the same blender add the soaked cashews, cold water Cinnamon and honey.

Blend until completely smooth.

To a clean glass, add blended late, ice and enjoy.

Hope you taste them all and I would like to hear and read your experiences. What is your favorite?



The best three bad habits to boost your immune system

Hola amigos;

Hope you are enjoying this beautiful time of the year. The color of the trees is stunning as well as the smell of the smokey chimneys when the sunset arrives.

I love the feeling of getting back home early , having my boys and cuddle them, homework and then go to bed early with a cup of my favorite tea… The warming and magic Nettle tea. Have you ever heard about Nettle tea? The stinging nettle tea is a perennial flowering plant that has been used medicinally for ages dating back as far as ancient Greece. Every-time I have a cup of Nettle tea my body automatically gets warm and keep me calm. I highly recommend to you to try it.

It has antioxidant antimicrobial, anti-ulcer, astringent and analgesic capabilities. The plant has been used most commonly throughout history was a diuretic for treating painful muscles and joints, eczemas, arthritis , gout and anemia.

Having said that I have been warmly home with my cup of tea but tolerating an annoying flu. I was kind of happy a couple of days ago talking to a friend and saying how lucky I am, because I rarely get sick , unfortunately not this year. It is not too bad; but still not fun having runny nose , sore bones and sneezing all day long with my watery eyes.

Beside your cup of Nettle tea I want to share some interesting practices you could start following which are not the best advice from a Dietitian , but sometimes we need to indulge ourselves in some bad habits to be happy, to get back to our childhood and teenage years and remember the good times those little times that gave us so much peace and happiness.

These are my favorites: Don’t think too much about perfect body, perfect workout , perfect sleep , don’t follow the rules just feel what your body needs. This is the secret for living a happy , healthy life therefore and you will be boosting your immune system automatically.

My first one is skipping the early workout and sleep in.

Regular exercise is the healthiest habit you can have, prioritizing the workout over having more sleep can change the rest of your day. Lately I have been sleeping in and it feels great.I feel more energy and I feel more awaken and I just change my schedule and the time to exercise. Sleep is benefitial for immunity, brain health, energy and so much more. Those days when you feel like you dont want to wake up , when you hear the alarm and the alarm goes off, means that your body needs to sleep more than the spin class at that moment.

My first one is skipping the early workout and sleep in.My first one is skipping the early workout and sleep in.

Stressing about a project at work.

Chronic stress is bad because it causes inflammation, but some kind of stress like the acute , short , emotional is healthy as some human beings need challenges to feel alive. It pushes us to be the best, so try to challenge yourselve with new projects, new ideas , get out from the comfort zone. There is a real evidence that people often perform better responding to a challenge. Once you finish your challenge please congratulate youselve with a pad in your back or a celebration with your loved ones.

Ordering Dessert

I dont believe in cheat meals , I believe in “conscious indulgences” what is your favourite dessert? what is that favorite ice cream? dont think twice and indulge yourselve. Every meal is an opportunity to eat well, and a conscious indulgence is a desition taken from a place of positive energy. If you feel like eating that delicious dessert , dont feel like you have failed or given in just enjoy it!Be confident to start a healthy breakfast the day after or just have my warm immune booster early in the morning and skip your breakfast .

I hope you have a fantastic autum and be strong over winter time with this healthy , rich in Vitamin C , Vitamin A , zinc and Iron drink.

I am sure is going to give you all the vitamins you need to boost your immune system be healthy – be happy and indulge yourselve in the bads to get the best from you.