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!


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.


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.


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!



Mi ensalada

I have been vegetarian for three years, and I have to say that has been the best changes I have ever made. When I was living with my parents back in Bogota (Colombia) I used to be very unwell. I was always constipated or the opposite, I remember I used to be scared of eating just because my stomach and my digestion did not work well I could be constipated for a week. I used to have a very strict diet just vegetables, fruits and protein, rarely I eat breads or potato or rice but it did not seem to be working.

The only sin I was doing was eating lots of cheese.

I could not give up. I did not even accepted the idea of cutting of what I liked the most.

Why did I decide to be vegetarian?

It was not because of the cheese 🙂 of course it was because I wanted to make changes in my life style and my eating behaviour.

I was not a big meat eater and I loved my salads and I started to think about all the stressed the animals were induced because of us.

I don’t know but It did not make me feel right. I was doing lots of yoga , meditation, being surrounded by beautiful human beings so I decided to cut meats and eat earthy.

I am vegetarian, but the vegetarian that eat fish and eggs and cheese. Hahaha

A real vegan or paleo will laugh at me ..

I could not give up on cheese but I avoid protein from animal sources like (beef ,pork,chicken) but I eat fish.

In Colombia, people eat usually very healthy, we always have salads and vegetable soups and women and men look after themselves very much. Too much that sometimes they decide to go superficial and put silicone. Hahaha

Sadly lots of women do that!

Fortunate I do believe in natural beauty and healthy eating and exercise without being obsessed.

I love salads and I love to make them.You just need motivation, creativity, good fresh vegetables and fruits if you prefer especially in the Summertime and the dressings are a plus.

Love my salads very much! Every day all the time!

This salad recipe is called Mi Ensalada meaning “ My salad “

My Untie Martha is an amazing cook and I always remember when we were having a getting together with the family she was simply the best.

She mixes , she creates she is just amazing in the kitchen.

I spoke to her last week and I asked her to share one of her favourite salads so I Could share it with you all.

Thank you Martica (untie) for sharing your recipe with us and I hope you can share this salad with us.

Let me know If you make it and what do you think about it?

Love and health

AndreaP xxx

Portion: 4 people

Duration: 10 mins


2 cups of lettuce

1 bunch of Basil

1 bush of mint

1 cup of strawberries sliced

1 green apple sliced in Juliana’s

1/2 cup of Corn


1/cup of sugar free, fat free yoghurt like kefir or Greek

1/2 cup of nuts cut them in littles pieces.

1 tbsp of maple syrup

Mix the ingredients together, make a dressing and put it in the salad.

Omg! The combination of fruits and vegetables are irresistible.

Then the sauce was exquisite with the nuts beside.

I want to know what you think.

Thank you, dear Martica.

The salad was absolutely delicious!

With Nutritious love!


2 cups of lettuce, break it with your hands and add the basil and mint together.

Add the strawberries and slice them, then add the strawberries to the greens.

Then take the green apple and slice it, add it to the greens.

Add the corn to the mix of greens, strawberries, it can be bought from a can, or frozen or fresh corn, whatever you feel is good for you.

Hmm! You can see in the photos the mix of colours and good nutrition. I am so looking forward to finishing it so I can sit with the boys and enjoy during this hot day of spring here in Queenstown.

Now it comes s the good part the dressing.

Mix the greek yoghurt or sugar and fat-free yoghurt, add the chopped nuts and add the maple syrup.

Maple syrup is a good source of sugars, and perfect for Vegans.


Now we have a delicious nutritious Ensalada Mia, the recipe was provided by my lovely and adorable untie Martica.

A disfrutar amigos Mi Ensalada.

Gracias a todos!

With nutritious love!


Life, family and Diabetes.

November is the awareness month of Diabetes. We are trying to get funds to find the cure for the lifelong condition called DIABETES, through the Spinal Cord Society.

I try don’t think much about this but when I want to have a mindful moment, when the kids are in bed or one of those days when I feel down and sad ; I close my eyes and the memories of that painful moment when one of my babies was diagnosed with Type one Diabetes come to my mind and I burst in tears.

I am sure there are lots of parents, who have gone trough the same situation, the same pain and worries, the feelings of not knowing what is going to happen, how we can live normal when our kids must have injected insulin to be alive.

It is very hard to understand !

It is very hard to comprehend the responsibility we have as parents with kids with Type one Diabetes.

Mateo one of my sons, was diagnosed at the age of 2.

I remember I was toilet training him when suddenly , his eyes started getting blurred and watery, he was complaining about a sore tummy, he was doing wees more than his twin brother and drinking so much water that I couldn’t believe it!

He could have a full glass of water straight away!

His father is Type 1 diabetic as well, so the possibilities to get Diabetes are much higher. I’ve been at hospitals in the past, I loved the subject of Diabetes when I was studying it, so I knew that his symptoms were not normal but I did not want to accept it.

One day we went to have dinner away from home and while everybody was sitting quiet, Mateo drunk a full glass of water and the entire meal. We all worried and waited to get back home and take his sugar levels with his father’s glucometer… I did not want to know! And oh surprise his sugar levels were 33mcg when the normal values are between 4-12 mcg in children.

The father , my eldest son and me all hugged together and cried because we knew the meaning of that…

So we went to hospital the day after and stayed there for a week and it was the time when I realised that life is vulnerable and we don’t know what can happen tomorrow that makes us appreciate life more, especially when they are so little and so soft and precious!

What is Diabetes? What does it mean Type 1 Diabetes?

Diabetes Mellitus occurs when the body cannot produce insulin or when the insulin the body makes does not work properly. The name comes from Greek as Diabetes meaning siphon or running through, excess of urine.Mellitus, meaning honey like ( sweetness of the urine ) What are the causes of Diabetes?

It could be a combination of genes, and some things in the environment, which are harmless to most people for example common viruses or immune system that attack the beta cells of the pancreas, causing a decrease of insulin.

When Diabetes develops, glucose levels rise above normal, often as much as five to ten times normal. Excess spills over into the urine drawing water with it causing excessive passing of urine and dehydration. Weight loss is common as the body cannot use glucose as source of energy and instead starts break down in fat and muscle.

Excessive tiredness and mood changes are common because the kids feel unwell.

How do I provide Insulin to the body when the body does not produce it?

Insulin cannot be given by mouth because it would be destroyed by the acid in the stomach, so the only way to give insulin is by injecting short and long acting insulin that goes straight to the bloodstream through the use of injections or a pump. That means that the kids or adults diagnosed with Diabetes need to put insulin with needles before every meal and they have to test their sugars levels at least 8 times a day.

It seems easy ah?

And nobody talks about this!

We as parents would like to create awareness of the importance of having a healthy diet free of simple sugars, full of complex carbohydrates, full of vegetables and fruits with low content of sugars as well as water as the main source of liquids and the most importantly full of love and patience.

It is hard to understand what it means to have a normal life with four kids and one with diabetes.

How can I give him a normal life when I need to have restrictions with sugars and food?

Well this is the part that I want to work on this month as I know there are a lot of misunderstanding and lack of information about a healthy diet for diabetics.

I would like you to keep connected because I want to share some of my experiences with you, it is possible to have families with diabetic children, and have a healthy and happy life.

I will be sharing sugar free recipes, model of ideal menus for the whole family .

Live and love!


Honey and garlic

Have you ever wondered why our grandmothers and mothers always wanted to give us a spoon of honey and lemon or garlic when we were cold?

I have done it a few times with my boys, especially when they were under five.

They used to be coughing and being cold all the time. It was a mission to get them to like the honey and garlic, although is sweet, the new texture was not very appealing to them.

Here are the benefits of having garlic and honey together. Here in New Zealand, we have a kind of honey called Manuka honey. It does have antibacterial benefits and this kind of bee( abeja) is found just here in New Zealand, although there are lots of kind of honey around the world. Make sure is pure and better organic.

This combination of Honey and Garlic have properties:







Keep it as staple in your pantry