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

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!




Carrot and apple glow juice

When I was a child living in my hometown Bogota, it was a ritual to have an orange juice for breakfast.

The oranges in my country are the cheapest and they are all year long available as you know Colombia don’t have seasons, we have dry months and rainy months but not winter or summer.

We have tropical weather so we are very lucky to have this fruit full of antioxidants all year long.

My father used to make this juice by hand but later in years a juicer and blenders came up.

So the normal orange juice turned into new tastes and flavours.

My dad used to wake up early in the morning and bring the juice to our beds… so special!

Now that I’m older have such beautiful memories about my childhood and the good habits we created with little things.

Back in years, having a juicer was a novelty , it was so cool to put everything green and some fruits from the fridge out and laid them all on the kitchen counter.

We experimented a lot , some juices were bitter or very acid or very sour or too thick.

It is hard to find a good combination.

But one day this combination made me change my mind and from then on I started to liked it a lot. This combination is

Carrot and Apple and orange.

The juice was so sweet and refreshing.

I loved it so much that one day I turned a bit orange.

Why do I call it GlowJuice?

Because of the combination of antioxidants. Carrots contain the antioxidant Beta carotene which turns into Vitamin A in our bodies. Vitamin A helps form and maintain healthy skin and improve vision. Orange contains Vitamin C which is a potent antioxidant specific to improve immunity and improve the collagen in our skin and he lovely apple that give us natural sugars.

Together this juice will keep you Glowing.

I don’t recommend to have this juice more than one serving a day. There is so much natural sugar in it as well as betacarotene that will have you turning orange just like I did as a kid.

It’s harmless and will go away as soon as you stop consuming the juice, but keep that in mind.

People use juices in different ways. Some do cleanses, and in my personal opinion I like juices for complement our healthy diets, instead of being a replacement for whole foods .

In my personal experience , I prefer to chew fresh food and being mindful about the food I am putting into my mouth than a smoothie or a juice , but in a hot day or after a workout I will definitely will have a glow juice like this and even before I go to work.

My kids love this juice very much so say …

Good morning darlings with a good and healthy smoothie.

See my notes below for my juicing tips.




  • Large organic carrots
  • 1 organic apple
  • 1 orange quarter and peeled orange
  • Any juicer or blender


Place the ingredients into the juicer and I will add 1/4 of water, mix and enjoy.



Rinse your fruits and vegetables well, but don’t worry about peeling the skins as long as you are using organic.I do peel the skin of citrus as the contain really bitter oils.

Now oranges are in season so …make the most of them.

Perfect start of the day for our kids.

The simplest juices the better!

I keep asking myself … Why do I exercise?

I remember when I was a teenager and the worries that I had with my weight.

I had flat feet so I walked in a funny way and my knees were sore ,making lots of noises , I was a chubby teenager .One day my mum took me to the orthopedist and he said that I have to lose weight If I wanted to improve my knees otherwise I had to go on to surgery.

The diagnosis from this doctor changed the way I was looking at myself. I decided to start a food and exercise regime.I said to myself, I dont want to be overweight anymore. So I cut completely any kind of carbohydrate specially bread which I loved , no rice, no pasta, no potato and just having animal protein like red meat, chicken and sometimes fish, eggs and lots of vegetables.I started skipping rope for 20 mins everyday, and 20 mins abdominals. After 6 months I lost aprox 8 kilos.

I did not go to nutritionist I just kind of made my own changes, I was very commited to look better and improve my health and of course I wanted to look good. Playing tennis is my passion and back in years my dearly father who is not in the earth anymore, he might be reencartnated in a bird.There is one bird that comes and sings to me everyday.My dearly father used to take me to the tennis classes and wait for me forever. I do recommend you to practice whatever makes you happy?

What exercise makes you happy? Running, walking?

There is a rule with food and exercise 80/20. What does it mean? 80% is food habits and 20% exercise. Both together are the perfect combination.

Our body is designed to move, to do physical exercise. From the time from our ancestors when the man was the one who had to go out , hunt and bring food to the family, the woman were walking the kids, washing clothes on the rivers, bulding houses, scaping from depredators ,walking miles to get from one village to the other, all survival techniques . in the old days , exercise was not an option.

Technology, working long hours , busy parenting , have decreased the amount of physical activity and in some cases is not existent, specially in last generations. But there is still disbalance in the way we were created for , the needs of out body and the life style.

THis is not just about ESTETIC, to look good, to look fit , have six packs , big muscles to show off, this is all about supporting our organs, to get strenght and energy, to eliminate free radicals in our body that couse toxicity ,improve, circulation, elimination, regulate hormonal cycles, improve mood, and sleep better.

We should never see exercise as optional, sometimes we think that is luxurious to go to the gym or practice some sport, but it does not take anything to do 20 mins of exercise a day by walking, running, meditating, otherwise we could do something called HIIT ().

I am going to leave you a link to have a look and practice every day. There is no excuses for not to.


  • Healthy body , mind and spirit .
  • Reduce of stress.
  • Improve our digestion.
  • Improve our digestive system (constipation)
  • Natural antidepresant.
  • Tonic of muscles .
  • Reduces anxiety.
  • Release of happiness hormones like serotonine.
  • Impove the quality of sleep.
  • Help to maintain the weight in balance. It works both ways, putting weight on and loosing weight.
  • Maintain the health of our hearts and improve circulation.
  • Eliminate toxins and work as a cleanse of our body.
  • The brain circulation is improved by releasing good hormones , more oxigen, better and positive thoughts.
  • The more oxigen we get into our body the healthier and cleaner we will become.