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!


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!


The month of awareness

I don’t know what happened this week but I feel like I did not have enough time to do it all. When I have the kids with me, my week go so fast, of course, I am usually a taxi driver which is fine, waking up early in the morning, breakfast, lunchboxes which takes me forever and rushing to go to high school, the primary school. For some of you who don’t know me, I have four wonderful boys who keep my life entertained.

One of my sons was diagnosed with type 1 Diabetes at the age of two and since then, it has been like having another child, for a number of responsibilities that this condition brings and the awareness of how sugars and a diet high in carbohydrates can change the wellbeing of a person with Diabetes.

As a Dietitian and Nutritionist, I was always aware of having a healthy diet, exercising, reducing simple carbohydrates, lean meats and wholemeal bread, fruits etc, but I am naughty and I do have biscuits as well in my pantry …There is nothing more exciting than Friday night when we all indulge and have a bowl of popcorn and an ice cream, and maybe a biscuit, we deserve it and we all enjoy these treats very much. In my personal experience I do my best to give to my children a healthy diet, therefore they don’t have cravings for sugar, therefore, the glucose levels remain stable therefore less insulin for the next injection.
A Diabetic must have a healthy diet and families need to support and being an example for society. We all know the importance of reducing simple carbohydrates, fruits with the high content of sugar, high content of sodium and proteins with the high content of saturated fats.



img_2973A person with Diabetes produces insufficient insulin to control glucose levels in their blood. Each of us needs glucose in our blood but the levels of glucose cannot be too high otherwise can damage your body with time. Glucose in the blood stream comes from carbohydrates which are change into glucose after you have eaten them.Your liver makes some glucose. The INSULIN is a hormone produced by the pancreas so for a person with DIABETES the pancreas does not produce enough insulin to keep your glucose levels in the normal range.

This happens because

The pancreas does not produce enough insulin or the body has become insulin resistant (insensitive to insulin) and the pancreas cannot produce enough insulin.


If you have type 1 Diabetes your body does not produce any insulin (or it produces very little). Type 1 Diabetes is most commonly diagnosed in children and adolescents; however, it can occur at any age. This type of Diabetes cannot be prevented, but it can be managed through a combination of healthy food choices, exercise and medication (INSULIN). We as parents generally carry with us this every day.


Insulin Pen

Jet injectors that use high pressure to send a spray of insulin through the skin

Insulin pumps that dispense insulin trough flexible tubing to a catheter under the skin of the abdomen

A periodic test called the A1C blood test estimates glucose levels in your blood over the previous three months.Its used to help identify overall glucose level control and the risk of complications including organ damage.


Frequent testing of your blood sugar levels
Careful meal planning
Daily exercise
Taking insulin and more medications as needed


When I finished my degree in 1998 Diabetes type 1 was common in kids and young teenagers, but nowadays it can be developed at any age. Adults may develop a specific form of type 1 diabetes known LADA (Latent autoimmune diabetes adulthood). It tends to develop slowly than type 1 diabetes in children and young adults and people with LADA may be misdiagnosed as having type 2 diabetes.


The symptoms of type 1 diabetes in children and young adults tend to develop quickly over a few weeks or a few days. Type 1 diabetes is a dangerous condition If is left untreated for too long


Excessive thirst
Unusually high levels of urination
Feeling tired all the time
Loss of muscular weight and unexplained weight loss
Pains in the stomach
Extreme tiredness


Is a lifelong disease that affects the way your body manages glucose in the blood. The insulin produced in our pancreas lets cells turn into glucose from the food we eat into energy. People with type 2 diabetes make insulin, but their cells don’t use it as well as they should.Doctors call this insulin resistance.

At first, the pancreas makes more insulin to try to get glucose into the cells.But eventually it cannot keep up and the sugar builds up in your blood instead. There are a few others that are related to the source of the condition.

GENES: There are different pieces of DNA that affect how your body makes insulin

EXTRA WEIGHT: Being overweight or obese can cause Insulin resistance, especially If you carry your extra pounds around the middle, it seems that type 2 diabetes is affecting more children and teens, adults because of the childhood obesity.


People with insulin resistance often have a group of conditions including high blood glucose extra fat around the waist, high blood pressure, high cholesterol and triglycerides.


When the blood sugar is low your liver makes and sends out glucose.After you eat, the blood sugar goes up and usually the liver will slow down and stores glucose for later, but some people livers don’t.


Sometimes cells send wrong signals or don’t pick up messages correctly. When these problems affect how your cells make and use insulin or glucose a chain reaction can lead to diabetes.


Sometimes cells send the wrong signals or don’t pick up messages correctly. When these problems affect how your cells make and use insulin or glucose, a chain reaction can lead to diabetes


If the cells that make insulin send out the wrong amount of insulin at the wrong time, your blood sugar gets thrown off. High blood glucose can damage these cells too.

Other factors that are very common nowadays are affecting more people with Diabetes.

Getting too little or no exercise



Sleeping too little or too much

Diets high in simple carbohydrates (sugars)

There are other kinds of Diabetes-like GESTATIONAL DIABETES


Is important to stop and think for a minute the importance of having a healthy lifestyle and is not necessary to be ill to realised the importance of being healthy , and feeling healthy to make the right choices every time we go to the supermarket, every time we go to a restaurant, every time we go to a birthday party.

Once your mind and body create new and healthy habits will be difficult to fall into sugar temptations. IS important to work in any physical activity.People with Diabetes should get at least 150 mins of moderate to vigorous aerobic exercise spread out over at least three days a week, housework or gardening will be fine.



Aim for at least two servings of non-starchy vegetables each day, especially leafy greens.Like spinach, kale, swiss chard, bok choy. They are very low in calories and have wonderful vitamins and minerals and antioxidants. Enjoy fresh fruit every day, except apples and grapes and banana as they have the high content of sugars.

One of the most important recommendations is being Mindful of food. Take the time to sit on the table, ask yourself … What Am I eating? Am I hungry, nervous, anxious, bored?

Am I eating this for the sheer pleasure of it?

If we stop and become aware of what we eat , this will be half of the battle.

Some of the information contained in this article is coming from New Zealand Diabetes Association, WebMD, and the Journal of Clinical Nutrition.

If you have any comment or any experience with Diabetes please write and say something to me. I would love to hear from you. Si me quieren escribir en Espanol por favor no lo duden.

Un abrazo!

With 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!


Welcome November

It is hard to believe we are already in November. It seems every year goes faster and faster. Well this week we celebrated Halloween with my sweethearts and as you can see I dont really know what they are wearing but they just had fun. One of the boys was shy and even cried before putting the costume (kind of) on.

I remember when I moved to New Zealand , the idea of celebrating Halloween was unreal. People used to say that it was an American tradition. In Colombian tradition, Halloween is a very important date, for adults as well as kids.

Kids go trick or treat in malls as is safe and more practical than being on the streets although some neighbourhoods make special celebrations for the kids.

I was so happy seeing lots of kids around and the people’s generosity. One of my sons is Type 1 Diabetic and that means that his pancreas does not produce insulin which is the hormone that controls sugars in our blood stream. He needs injections of insulin every day so in case you wonder having a bomb of sugar is not a good idea.

He knows it and it does not mean that he cannot go and trick or treat.

It sounds terrible , being on Halloween , trick or treat and not having any sweet…?

Well I just let him have one candy thats all! he was happy with that and in the end of this day I have to say that his sugar levels were perfect yey!!!

He has created good habits for his future .This is why is so important to have good healthy habits from early ages. Is the guarantee of longer younger life.


I made a lovely recipe with sweet potatoes.

Have you ever wonder what are the qualities of sweet potatoes?

  • Orange-fleshed sweet potatoes may be one of nature’s unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all vitamin A needs, and in many cases enough to meet over 90% of vitamin A needs (from this single food alone).
  • Sweet potatoes are not always orange-fleshed on the inside but can also be a spectacular purple color. Sometimes it’s impossible to tell from the skin of sweet potato just how rich in purple tones its inside will be. That’s because scientists have now identified the exact genes in sweet potatoes (IbMYB1 and IbMYB2) that get activated to produce the purple anthocyanin pigments responsible for the rich purple tones of the flesh. The purple-fleshed sweet potato anthocyanins—primarily peonidins and cyanidins—have important antioxidant properties and anti-inflammatory properties. Particularly when passing through our digestive tract, they may be able to lower the potential health risk posed by heavy metals and oxygen radicals. For more details on purple-fleshed and orange-fleshed sweet potatoes, please see our Description section below.
  • It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include. In our Healthy Mashed Sweet Potatoes recipe, for example, we include 1 tablespoon of extra virgin olive oil, and with just this one tablespoon, each of our 4 servings for this delicious recipe provides 3.5 grams of fat.
  • Some nutritional benefits from sweet potatoes simply may be easier to achieve if you use steaming or boiling as your cooking method. Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. The impact of steaming is particularly interesting, since only two minutes of steaming have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanins found in the sweet potato. In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than synthetic food colorings. This benefit isn’t limited to the food’s appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.
  • Most dry beans and tubers have their own unique storage proteins. Soybeans have glycinins, potatoes have patatins, yams have dioscorins, and corn has zeins. While researchers have long been aware of sporamins—storage proteins in sweet potato—only recently has research shown some of their unique antioxidant properties. The potential health benefits of the sweet potato sporamins in helping prevent oxidative damage to our cells should not be surprising since sweet potatoes produce sporamins whenever subjected to physical damage to help promote healing.

WHFoods Recommendations

Sweet potatoes don’t have to take a long time to prepare. Cutting them into 1/2-inch slices and Quick Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. And you can add cinnamon, nutmeg, and/or cloves for extra flavor and nutrition. For more on The Nutrient-Rich Way of Cooking Sweet Potatoes see the How to Enjoy section below.

Sweet Potato, baked
1.00 cup
(200.00 grams)
Calories: 180
GI: medium

Hope that from today on you have some potatoes as a good source of complex carbohidrates . You can eat eat with lots of green leaves, and some animal protein as meat, fish or pork or If you are vegetarian with some lentils, beans , hallumi cheese or just feta cheese.





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



Spanish tortilla

The Spanish tortilla. One of the most popular dishes in Spain. I make the light version and I wont usually flip it over is complicated so I prefer to put it in the oven. People usually eat it cold or warm , mix it with green peas or with tuna.

Tell me what you think. Are you going to make it?

You can have it as main dish or finger food. Just need to cut it in squares and add a toothstick.


Much love,