Should we reduce the consumption of animal protein? Why?

For all of you who don’t know me well, I am Dietitian from my home country Colombia and I finished my studies with the Institute of Integrative Nutrition to become a Health Coach and I will call myself a Holistic Nutritionist.

I don’t believe in diets but I believe in having nutritious meals, which means having a correct amount of animal or vegetable protein, the correct amount of cereal, grains or complex carbohydrates like fruits and whole grains, and healthy fats. I believe in primary food; this is the base to have a happy life, the primary food are: relationships, career, exercise and spirituality.

I want to talk today about animal protein

What do you think when you hear about protein? And what is your favourite source of protein?

Usually, the first thing that comes to our mind is animals like chicken, beef, pork, fish, Lamb. They are all complete proteins. There are lots of people like me, who decided to give up on animal protein just for healthy life and digestion problems. I am pescetarian meaning I still eat seafood, so I am not that complicated!

There is a group of non-meat foods out there that also contain protein, including eggs, legumes, nuts, seeds, whole grains, such a brown rice, even green leafy vegetables as they contain amino acids.

A gram of protein offers four calories of energy and supplies the body with amino acids. This component is an important part of the immune system, meaning that protect us from cold and flu, influence our mood, and creates the muscles that provide you with the strength to carry groceries and maintain a good level of energy.

There are two kinds of amino acids: complete and incomplete.The complete amino acids are coming from animal sources.

Vegetable based protein sources are incomplete, however different vegetable-based protein sources from different botanical families can be combined to be completed examples:

1. Lentil + brown rice

2. Beans such black beans or kidney beans +brown rice

3. Chickpeas +seeds for example vegetable patties made with chickpeas and sunflower seeds or sesame seeds.

4. Hummus made from chickpeas and tahini.

QUINOA

Is one of the few plant-based proteins that contain all essential amino acids so is considered COMPLETE.

Animal meats contain just 25gr of Protein, meaning that 100 gr of meat contains 25 gr of protein. That’s a lot if you consider the amount of protein we have to consume daily.

Is important to have a balance in our diet and instead of consuming meat everyday, what If you reduce it to three times a week?

It will help to reduce inflammation in your digestive system, it will keep you out from cravings, you will be consuming food from live sources not dead sources.

Why is important to reduce the amount of red meats?

*Improve the health of the planet and the animals.

*Lose body fat.

*Increase the consumption of raw and natural food.

* Getting to know a huge variety of easy and delicious recipes , easy to make.

*Reducing the risk of cardiovascular disease.

*Improve the level of acidity in your body.

*Increase the level of energy.

*Give to your body the nutrients that body needs.

*Balance your mood.

*Cleanse and purify your body.

*We don’t need much protein as you believe.

The body needs just between 0,8- 1 gr of protein per kg of body weight per day. So If I weight 58 kg I just need between 46 -58 gr of protein a day. Not much really!

What if I get too much protein?

The load on your liver will be increased as the liver must change components to be excreted.

You might become easy dehydrated.

Calcium excretion will Increase and we need the calcium for our bones.

Let’s try new sources of protein.

Blessings.

AndreaP xxx

Should we reduce the consumption of animal protein?

For all of you who don’t know me well, I am Dietitian from my home country Colombia and I finished my studies with the Institute of Integrative Nutrition to become a Health Coach and I will call myself a Holistic Nutritionist.

I don’t believe in diets but I believe in having nutritious meals, which means having a correct amount of animal or vegetable protein, the correct amount of cereal, grains or complex carbohydrates like fruits and whole grains, and healthy fats. I believe in primary food; this is the base to have a happy life, the primary food are: relationships, career, exercise and spirituality.

I want to talk today about animal protein

What do you think when you hear about protein? And what is your favourite source of protein?

Usually, the first thing that comes to our mind is animals like chicken, beef, pork, fish, Lamb. They are all complete proteins. There are lots of people like me, who decided to give up on animal protein just for healthy life and digestion problems. I am pescetarian meaning I still eat seafood, so I am not that complicated!

There is a group of non-meat foods out there that also contain protein, including eggs, legumes, nuts, seeds, whole grains, such a brown rice, even green leafy vegetables as they contain amino acids.

A gram of protein offers four calories of energy and supplies the body with amino acids. This component is an important part of the immune system, meaning that protect us from cold and flu, influence our mood, and creates the muscles that provide you with the strength to carry groceries and maintain a good level of energy.

There are two kinds of amino acids: complete and incomplete.The complete amino acids are coming from animal sources.

Vegetable based protein sources are incomplete, however different vegetable-based protein sources from different botanical families can be combined to be completed examples:

1. Lentil + brown rice

2. Beans such black beans or kidney beans +brown rice

3. Chickpeas +seeds for example vegetable patties made with chickpeas and sunflower seeds or sesame seeds.

4. Hummus made from chickpeas and tahini.

QUINOA

Is one of the few plant-based proteins that contain all essential amino acids so is considered COMPLETE.

Animal meats contain just 25gr of Protein, meaning that 100 gr of meat contains 25 gr of protein. That’s a lot if you consider the amount of protein we have to consume daily.

Is important to have a balance in our diet and instead of consuming meat everyday, what If you reduce it to three times a week?

It will help to reduce inflammation in your digestive system, it will keep you out from cravings, you will be consuming food from live sources not dead sources.

Why is important to reduce the amount of red meats?

*Improve the health of the planet and the animals.

*Lose body fat.

*Increase the consumption of raw and natural food.

* Getting to know a huge variety of easy and delicious recipes , easy to make.

*Reducing the risk of cardiovascular disease.

*Improve the level of acidity in your body.

*Increase the level of energy.

*Give to your body the nutrients that body needs.

*Balance your mood.

*Cleanse and purify your body.

*We don’t need much protein as you believe.

The body needs just between 0,8- 1 gr of protein per kg of body weight per day. So If I weight 58 kg I just need between 46 -58 gr of protein a day. Not much really!

What if I get too much protein?

The load on your liver will be increased as the liver must change components to be excreted.

You might become easy dehydrated.

Calcium excretion will Increase and we need the calcium for our bones.

Let’s try new sources of protein.

Blessings.

AndreaP xxx

Buffet? Cuáles mi opción más saludable.

Hola…

Uno de mis proyectos de este año es escribir en Español así pueden entender y conectar con mis artículos un poco más. Les recuerdo que soy Nutricionista Dietista graduada y certificada en Colombia y luego de muchos años he decidido volver a ejercer mi carrera. Tome un curso de Nutricion Holistica con IIN( Institute of Integrative Nutrition) por un año.Aprendi cosas maravillosas que complementaron mi carrera en Colombia en donde se dice que la buena alimentación no sólo viene de los alimentos , viene de los alimentos primarios que son: Relaciones personales, profesión , espiritualidad y el ejercicio. Si estos parámetros están en balance nuestra alimentación y salud serán exitosas.Decidí escribir en Inglés ya que vivo en Nueva Zelanda, por lo tanto son mis clientes más cercanos, sin embargo tengo que aceptar que mi Inglés no es perfecto, cometo muchos errores y se que no hay como hablar en el idioma nativo. Muchas gracias por sus likes y por apoyarme y espero poder guiar , comentar, recomendar aunque también aprendo mucho de ustedes.

Hoy voy a hablar de cuál es la opción más saludable en el momento de llegar a un buffet.

Los buffet son encantadores porque tenemos toda la comida a nuestra disposición los encontramos usualmente en Hoteles. Es uno de los mejores planes de fin de semana o en fechas especiales. Recuerdo cuando vivía en Bogota Colombia 15 años atrás, que en los cumpleaños solíamos ir a un hotel a comer Buffet, y esto era el regalo más especial del mundo.

Antes de ir a un buffet debemos tener en cuenta los siguiente:

1. Tomar una taza de té verde antes de llegar al buffet así tu sistema digestivo se prepara para recibir alimentos, se limpia y purifica y crea una sensación de plenitud así no estamos con mucha hambre.

Intenta coger una sopa para empezar; porque de este modo te llenaras con mas facilidad.

2. Hay que tomar el plato y pensar que la distribución de alimentos es la siguiente: una porción del tamaño de la mano de proteína ya sea animal o vegetal, si es animal prefiérela sin piel, no frito, una porción de ensalada, con un aderezo natural como limon y aceite de oliva o vinagre balsámico , una porción de carbohidratos que puede ser arroz, pasta, quinoa, couscous , papa o pan. Intenta consumir una porción de carbohidratos no dos ni tres , porque estos carbohidratos se convierten en grasa en tu organismo. Los culpables de los kilitos de más.

Preferiblemente estos carbohidratos deben ser de origen integral o enteros ya que proporcionan un índice glicemico bajo, por lo tanto los niveles de azúcar se mantienen en su nivel normal, creando un efecto de llenura o saciedad.

3. Puedes comer los platos de vegetables que quieras. No hay límites ya que las verduras contienen un mínimo de carbohidratos , vitaminas , minerales y mucha fibra.

4. Si tienes como opción sushi puedes contar tomarlo como un carbohidrato ya que contiene arroz y sería saludable consumir tres porciones como maximo.

5. Intenta no mezclar líquido como agua con la comida ya que el ph del agua y el pH de nuestro cuerpo y el de los alimentos es completamente diferente por lo tanto la digestión será alterada.

Ya hablare de esto en otra oportunidad.

6. En los buffets no suelen colocar comida integral, pero por ser una ocasión especial puedes comer tus carbohidratos normales.

7. Si eres vegetariano que consume pescado, obviamente prefiere como proteína el pescado, el queso, leguminosas como el frijol, lenteja o quinoa, con la misma distribución.

Mi selección:

A la hora del postre ,,, bueno que vamos a hacer es una tentación muy grande tener postres de todos tipos y no comerlos.

Intenta escoger postres livianos, con la menor cantidad de calorías, como por ejemplo: helado, fresas con crema,merengue , una ensalada de fruta ya que proporciona fibra pero no consumas en mucha cantidad de lo contrario te causa flatulencia.

Esta fue mi selección.

Come solo una porción y si sientes que quieres comer más, ve a la zona de bebidas calientes y termina tu cena con un digestivo té verde o con una infusión de manzanilla o menta.

Estamos de vacaciones y decidí llevar a los niños de paseo. Cogi mi carro y a dos horas de camino encontramos estos paisajes hermosos en Nueva Zelanda en la Isla sur.

En la parte de atrás pueden ver un glaciar . Es hermoso pero triste como el calentamiento global esta acabando con ellos😞.

<
n alguna duda, pregunta o comentario no duden en contactarme.

AndreaP

Detox Resolution

Happy New Year to you all. It has been definitely an amazing summer in this part of The world Queenstown – New Zelaand.I love wearing light clothes and go for a walk in the sunshine, it reminds my home country Colombia. Beautiful and warm all year long!

Another Christmas is over and I have to say that I enjoyed so much my sweet, cakes, wine and extra food during the happiest time of the year. Christmas is about love, sharing, laugh and compassion with our loved ones. One of our primary food are relationships If we are sharing a good time with our loved ones, our health will shine from the inside out.

The only inconvenience about overeating is feeling bloated, constipated and everything that comes with that.When I feel this happens I know what I have to do, going back to my routines, having a cup of green tea the next morning and through The day If I need it and cutting out all the extra calories that I have the day before.

January… the whole world is turning towards being super body focused. Obsessing about diet, working out, and weight loss. Just 1% will say something like reduce the carbon footprints or read more books, laugh more. I like the word judgment as we use to judge how our body should be or why this person has that body, instead of appreciating what we have, and how we are.

“Judgment Detox”

What is your Judgment Detox this year?

What does it mean?

It is a beautiful practice. That means that you are more conscious of the ways you separate yourself from others and the world.

This requires an inventory of your thoughts, words and actions. When you look at the ways you judge, we judge ourselves.

What actions would you like to take this year? Maybe eating less saturated fats or eating less red meat? or maybe including whole foods or becoming vegan or exercise one more day a week, maybe drink more water or exercise more with your kids?

What is your action? and what is the cause of that change?

When I witness my judgment I can be proud of my willingness to heal and grow.

My Judgement Detox this year is being grateful every single day for all we have, stop dieting and start nourishing, it is time to stop counting calories.

I will teach my kids the benefits of eating real food, eat fat from whole food sources, eat carbs from real food sources and animal protein from real food sources,and If its animal protein make sure the animal has been raised eating the food it is supposed to eat not what humans have decided makes them grow faster.

To finish do the next healthy thing.

I don’t like the sentence YEAR RESOLUTION. When we make a resolution we try to plan the next month or the next year but honesty is a trap. We cannot control what is going to happen around the road. Pledging of going to the gym four days a week or never eat chocolate or cake for a year is a recipe for failure. So forget the future.Make the next healthy choice for yourself right now.When you follow this approaches you will find them easy as time goes on.

And remember to make your health a priority, and watch your health and body transform, and just as wonderfully free yourself from a life lived in the fear of weight gain, calorie counting, deprivation and never feeling good enough!

Your tomorrow depends on how you eat today!

My recipe for today is:

with love Andrea

SPINACH AND SHRIMP SALAD WITH ORANGE VINAIGRETTE

cooking preparation: 25 mins 330 calories

17 gr total fat

5 gr saturated fat

22 gr protein

23 gr carbohydrate 3 gr dietary fibre

FOR VINAIGRETTE:

3 Tablespoons (45ml) freshly squeezed orange juice (juice of one orange)

2 tablespoons ( 10 ml) rice vinegar

1 tsp honey

1/2 dijon mustard

1 tbsp extra virgin oil

1 pinch of salt

Whisk orange juice, vinegar, honey, mustard in a medium bowl.Drizzle in the oil while whisking. Add the warm shrimp and marinate for a few minutes in the dressing.

FOR SALAD

5 ounces (140 gr) cooked shrimps(about 1 1/4 cups) peeled tails removed

4 cups or 120 gr fresh spinach

8 thin slices or parmesan cheese halved diagonally 1/4 cup slivered dried apricots

1 medium shallot thinly sliced

2 tbs sliced almonds toasted

1/4 tsp freshly ground black pepper.

Combine spinach, cheese, apricots, shallot, almonds, and pepper in another medium bowl.Pour in vinaigrette holding back the shrimp. Toss salad with tongs and divide among salad bowls.

Place shrimp atop salad in each bowl and enjoy immediately.

With love and Happy New Year.

AndreaP

How to create a perfect healthy Party Platter

Have you ever been invited to a party and you don’t know what to bring? Or are you planning to do a party at Christmas day and you don’t know what to do?

Making a healthy platter is an art especially if is about to put healthy ingredients all together.

If you can master the art of the healthy party platter is all you need to surprise people and make everybody happy.

Just think: It’s the perfect appetizer situation. First, making one super simple, since it’s almost all about assembly rather than labour – intensive cooking.

Second, If you do it right, it basically doubles a decor since it would bring a gorgeous mix of colours and textures.

And finally, it’s all about variety there will always be something for everyone (lots of exciting flavours) to eat.

A perfect platter should contain protein, antioxidants, fibre, vitamins, minerals and good fats for instance:

cheese, salmon, blueberries, strawberries, veggies, roasted nuts, and much more.

Cheese is one of my favorites , because with a little will make you feel satisfied, it provides protein and calcium.

You can choose at least two kinds for your platter.

Veggies add colours, fibre and antioxidant, also add water volume to fill us up. For example: Radish, carrots, peppers, celery, tomatoes, broccoli and always get a dip from supermarket it could be:

hummus or any other you would like.

Sweet: Add some dry fruits to your plate ; it gives a little bit of sugar like: apricots, dried cherries, cranberries, or simply fresh fruit like : grapes, strawberries, blueberries.

Roasted nuts: cayenne flavour and crunch or tamari nuts. They are fantastic to add a little but of spice to the nuts.

Olives: good source of source and omega 3 spicy!

Crackers: grains free, make them at home If you like.

It will give you fibre and lots of healthy and protein.

So Christmas is all about to share and to enjoy your time with family and friends and why not have…

Party on!

With love!

AndreaP

xxx

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

Authentic self

Sometimes the idea of being vulnerable, and authentic seem difficult. Sometimes we live between people who force us to be the person we don’t really want to be usually in the work place.

Sometimes we need to smile even if our hearts are broken and pretend to be the person we are not.

What about the question that everybody makes ” how are you” your answer is always the same I am fine Thank you, but this is truly what we want to say?

Of course we are not going to show and tell every body how we really feel but instead we could say… I am not in my good days thank you!

Maybe we can awaken the compassion of somebody else.

Are you showing up as your authentic self?

Or are you trying to fit into a mold of what you think you should be?

We are here in this planet in this present moment, we are on a journey with scars, with pain but we are here and we have to be grateful for what the present it is.

We need to be genuine, we need to learn to accept the pain to accept whatever situation is happening into our lives and live it, feel it experience it. Itmay be giving us signs of knowledge or helping us to improve areas in our life that have not been sorted.

Do we know where we are from? Do we know why we appeared to be in the other side of the world doing things we never expected?

Everything has its reason and is so powerful.

Being vulnerable is one of my favorite qualities because we are showing what we really are, we are showing what is our pain and accept it we become more compassionate because we know what pain is and that makes us stronger emotionally.

Show your true self, never be scared of saying the truth have passion for every situation you are going through and grow from that.

Always be loving and caring because you never know who is the person who is going to give you their hand to help.

Always be you never give up even if people turn around and leave you alone, keep walking straight and be proud of how amazing human being you are.

With love

AndreaP

Xxx