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.

1.TURMERIC LATTE

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.

RECIPE

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.

ICED ALMOND MATCHA LATTE

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.

INGREDIENTS

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

KOMBUCHA

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 LATTE CASHEW LATTE

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.

INGREDIENTS

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?

Blessings.

AndreaP

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

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

Ingredients

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

Dressing

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!

andreaP

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.

perfect!

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!

AndreaP