Autumn the colour of hope.

Time for Inner exploration

I have realised recently that energy and stress are two of the biggest obstacles we face in reaching out your goals of health. I was working so much during summertime, kids holidays etc that I have reached the point of exhaustion. I was not very excited when the first of March arrived, our first day of Autumnn. I wanted to think that we were living in a little piece of hot paradise; I loved summer very much , but I have to say that I have not stopped taking pictures of the sky on fire, the amazing orange, red, pink and blue sky in the mornings and even the amazing sunsets.One of the beauties of Qt is having the pleasure of enjoying every season with its different emotions, smells and colours.Interestingly I have seen some of my friends going through depression, sadness, or not good quality sleep, even starting having colds and flu. Not motivation whatsoever.Do you see yourself identified ?I don’t want to say that this beautiful season is bringing people down but I would like to take note about what is happening. After having amazing time during the summer season, it is time to stop and take care of ourselves. Taking care of ourselves is not selfish, is our responsibility. In other worlds by taking care of ourselves first, we can look after anybody around us, we can give the best advice and we can give the love to the ones we live the most or our close friends who may need a little bit of help.When we make one healthy and positive choice, you open the door to one additional one. What is your new choice now?Have you being generous to everybody but not generous to yourself. I am sorry but we have to start making little changes. I have been helping lately to my friends emotionally when I am not in my hundred percent and I don’t feel good at all. This is why I feel exhausted I need to start eating healthier and maybe drop a couple of kilos that I have put on lately.I feel terrible because I did not do enough exercise during summer time and I think I’m paying the consequence.One lady in her middle sixties came to my workplace and she said something that I want to share… She said… You really need to move or do any kind of exercise otherwise when you get to my age you won’t be able to move and your joins will be stiff and sore so remember this. Any kind of gentle or strong exercise is good not just for the present moment, is good for your future, the rest of your life.Stress is constant in our lives, everybody experiences a different level so this is why is important to check on ourselves, check our levels of performance and productivity and the duration of it.What happen when our body is under stress? The body produces more energy to handle the stressful event or even by having to handle someone else’s problem.We need to understand what stress can cause in our body and our emotional state. If the stress is allowed to build with no release it will rob the body good nutrients, and the energy and the capacity to fight off bugs. The following are some tips to help you to reduce the amount of stress.– Practice the exercise of your preference but move. Between 30 mins to one hour. – Breathe help you to reduce stress – Take at least 5 mins to meditate or pray if you prefer and be grateful for the wonderful things around you. – Listen to your favourite music. If you come from another country like me, put on your favourite music and sing out loud. – Have a lovely bath with Epsom salts to give you relaxation and good minerals to your skin. – Always be surrounded by positive people!

What are the nutrients that give you happiness or improve your nervous system ?

Magnesium is good to reduce, stress, relaxing the muscles and eliminating cramps.Echinacea, boost your immune system give you energy.Vitamin B, this vitamins are vital to reduce levels of stress in your body.Garlic, anti-inflammatory and boost your immune system.The most important person is YOU, remember to stop, think and check internally how you feel and take note of the changes you have to make. I would like to share my Autumn salad. Hope you like it. This combination of autumn ingredients is the perfect combination of salty, sweet, sour and savory.You won’t want to eating this salad… It’s so good!AUTUMNSALAD Ingredients1 bag of baby spinach1 cup very thinly cut of red onion1/2 cup of dried cranberries1 cup of raw walnuts1 cup of apple cored and thinly sliced1 cup of crumbled cheeseDressing1/4 cup extra virgin olive oil1/4 cup balsamic vinagretteSalt and pepperToss the spinach with the red onions, cranberries, walnuts, the apple and the blue cheese.Then add the vinaigrette and voila!! Blessings!Andreap

I don’t know what to put in the lunchbox?

Is that question familiar to you?

I am very excited because boys are going back to school, back to their routines, but it stress me out when I think about their lunchboxes… I don’t know what to do? I would love to give them something different something more exciting.

Are you one of this mums who are overwhelmed about school, routines, lunchboxes, extra school activities and bedtime? Welcome I am one of them!

Every morning I have to prepare four, can you believe? So I decided to write this blog about nutritious lunch boxes for going back to school.

The lunchboxes play an important part in our kid’s health and life so we have to make sure to pack a lunchbox easy to make, nutritious, full of colours and attractive to our kid’s eyes.

I would like to share with you some tips to make your child lunchbox more interesting and healthier.

1. Involve your child

When you involve your child in the preparation you will reduce the chances that the lunch box come home with them at the end of the day.

Educate your child about making healthy food choices and involve them in the shopping decision.

2. Keeping food fresh and safe

Before preparing your child lunch box always wash your hands with warm soapy water and make sure all chopping boards are clean and dry. Perishable foods such as diary products, eggs, and sliced meats should be kept cool and eaten within four hours of the preparation.

3. To keep kids lunchboxes cool and safe put a frozen bottle of water in the lunchbox. When it’s time to eat, the drink will be icy cold and the food will be beautifully cool and safe to eat.

4.If you make lunch the night before keep it in the fridge overnight.

5.Use a none leak thermos to keep food like soup or pasta delicious and hot.

6.Made just for kids. Children generally want to eat quickly so they can go and play so try to make lunch food easy to manage and don’t make servings too large.

7.Cut bread into thin slices and cut sandwiches into small shapes to make them easy to handle.

Avoid messy food in the lunch box not only can leak but if it’s too challenging to eat your child simply won’t.

6. Stinky lunch

Stop sandwiches from getting too soggy by minimizing the spreads on sandwiches and removing seeds from tomatoes. The other option is to keep the fillings and bread separate and let your child create their own sandwich. Think about the tuna and egg, although they are fabulously healthy and convenient they have the potential of taint their food in the lunchbox.

7. Lunchboxes or lunch bags

Make sure that your child has a container that seals well to prevent any leaking but is easy to open to your child.

8. Wonderful water

Always make sure your child has plenty of water with them either their own water or always available wherever they are.

7. How much food to pack and what to pack?

This depends on how long they are at school. If kids are going to be more than six hours it is better to pack their morning tea plus their lunch plus something else to have on the bus If they catch the bus.

  • Ideally 2 oz lean protein: turkey, chicken,chicken ham, beans, cheese, sausage or tuna.
  • 1 or 2 tbsp healthy oils: olive oil, coconut oil, butter.
  • 1 cup of raw veggies, like carrots, celery, cherry tomatoes, olives, cucumber or peppers.
  • 1 cup of wholegrains, like wrap, rice, couscous, quinoa, pasta, or 2 slices of wholeameal bread,potatoes.
  • 2 portions of fruit.
  • 1 portion of dairy like yogurt . You can put on the side a bag with cereals or muesli so the kids can mix it with the yogurt.

In the colder months a cup of soup will give you the veggie option plus the protein from last night dinner like chicken or mince meat and get your carbs by sprinkling in grains or enjoying a slice of warm wholegrain toast on the side.

  • Dried fruits: Just if they are natural without additives or extra sugar.

Home baking

It can be used as a treat and the great thing is you control over the ingredients so you can make it as healthy and nutritious as you like.

Healthy muffins, scones, make a large quantity and freeze it will defrost during the day and have the benefit of keeping the lunchbox cool.

Other ideas:

Soups, breadsticks, crackers, healthy dips( hummus, babaganish, tuna, cold meats, tofu, fruit bread, hard liked eggs, or wraps.

Leftovers: Pizza, samosas, sliced of pizza, instead of sandwiches.

And these are some of my favourite lunchboxes ideas to start school.

If you have any idea or any other suggestion please feel free to share it with us.

With gratitude!

AndreaP

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, tofu, 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

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

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