Andrea Puentes Holistic Nutritionist and Health Coach

28/05/2023

16/09/2022

We usually breath unconsciously. If we focus towards our breathing , it can have profound effects.When our out breath is longer than your in breath, you activate the parasympathetic nervous system “Relaxation mode”. Many of us spend so much time in fight mode and not enough in relaxation mode, so to being able to achieve this I would recommend you to do the 3-4-5 breathing exercises. By doing this you will activate your relaxation mode in your brain.
1️⃣ breath in for 3 seconds
2️⃣ hold for 4 seconds
3️⃣ breath put for 5 seconds
This exercise has decrease the levels of stress, anxiety, improve focusing and even better sleep. Good sleep habits are like having a healthy meal, promotes longevity , make people happy and healthy.
You can start small , with 2 minutes, every day at the same time so it will become a habit. When was the last time you were fully immersed in something you loved? What gives you that flow? Is it cooking, painting, walking, swimming? Whatever it is seize it, own it, guard it. Thanks Jewellery

29/08/2022

Miamor, sabes cual es el problema con los azucares?que están en todos lados. Gaseosas,postres,yogures y en casi todo lo que comemos. Azúcar es el primero o segundo en la lista de aditivos para exaltar el sabor de comidas procesadas.Que pesar cuando es uno de nuestros building blocks.Sabían que la forma más pura de azúcar es la caña de azúcar y tiene propiedades nutricionales, posee vitaminas, minerales,polifenoles, antioxidantes.En países subdesarrollados los niños que mastican caña de azúcar no tienen caries, a diferencia de los niños que comieron dulces de paquete en otros países. ❌❌Comer en exceso azucares procesados es como poner gasolina al fuego.🔥Genera obesidad, resistencia a la insulina, inflamación sistémica😢y deteriora tu sistema inmunológico. Estas son las mejores alternativas naturales. ✅stevia✅jarabe de maple( maple syrup), miel pura, melaza, néctar de agave. Pero de nuevo con moderación. Mi hijo con diabetes solo consume azúcar natural proveniente de las frutas, verduras, granos.

29/08/2022

Se han preguntado alguna vez la importancia de la alimentación (comer saludable) en el ser humano? Comer alimentos naturales, no procesados, que alimento no haya pasado por manos de ninguna empresa manufacturera. El alimento es medicina, es información, controla cada uno de los órganos de nuestro cuerpo y mente, conecta todos los puntos que son esenciales en nuestra vida, une a las familias, a los amigos, a las comunidades, es un medio de comunicación y expresión de amor. Mejora la economía, el medio ambiente , mantiene a nuestros hijos saludables y activos mentalmente, felices lejos de las dr**as y malos hábitos, disminuye los indices de obesidad, y mejora las enfermades de autoinmunidad como la diabetes. Nosotros somos responsables de cuidar nuestro cuerpo y el de las personas que amamos. Creemos consciencia en lo que ponemos en nuestro cuerpo, demosle a nuestro cuerpo gasolina de calidad, para asi poder cumplir con nuestros sueños y el de las personas que nos rodean.”

23/08/2022

Feliz disfrutando el fin de semana con Chris en Wellington. Sabían que dentro de cada célula de nuestro cuerpo hay células q convierten oxígeno en energía=mitocondrias?Cuando respiramos el@oxígeno entra a nuestras células y la(mitocondria) lo convierte en energía,esta energía va a nuestros órganos, para mantenernos saludables.Cuando hay inflamación en nuestro cuerpo hay unas células llamadas RADICALES LIBRES, se encargan de dañar la parte externa de nuestra célula y afectan nuestros órganos y sus tejidos. La única forma de eliminar este daño es neutralizando nuestra alimentación con antioxidantes, vitaminas,que actúan como esponjas..Cuiden su cuerpo,+ vitaminas +antioxidantes-inflamación

15/08/2022

Agradecidos de vivir en un lugar tan hermoso. Aquí estamos todos Chris, Franco, Alex, Marco y Mateo. Caminando hacia la parte más alta de TrebleCone. Con una vista espectacular!
Aquí uno de mis consejos para hoy!
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Comes intuitivamente o eres fanático de dietas?
Una de las claves para tener buenos hábitos alimentarios es tener apreciación por todo lo que nos rodea, nuestra familia, nuestro medio ambiente, la naturaleza, nuestro cuerpo, en cuanto esto sucede tu cuerpo y tu mente se sentirán seguros. Cada día tengo una conversación con mis hijos y les digo que tienen que amar mucho su cuerpo no importa como sea, en cuanto nos aceptemos, nuestra relación con la comida es tranquila.
Sigue los siguientes consejos:
🥝Dile adios a las dietas: Piensa en tu estilo de vida, ámalo, aprecia,no pienses en la dieta de moda.
🍐No tengas miedo de pasar hambre. Cuando comes saludable no tienes necesidad de comer entre comidas.
🥦No te prohibas alimentos. En dietas usualmente decimos,NO COMAS ESTO 🍟en vez, dilo en voz alta…ninguna comida esta prohibida para mi. Disfrutaras mas una comida cuando sabes que nada es prohibido y sabras escoger mejor.
🫒Aprende a reconocer cuando estas lleno. Despues de cada comida , espera 12-15 min. Este es el tiempo que el estomago y el cerebro conectan, entonces date un tiempo.
🥬No sientas culpa.Escoge la comida dependiendo de tu estado financiero, medio ambiente, lo que te hace feliz. Aceptalo , empoderate y disfrutalo.
🍏Aprende a premiarte sin necesidad de usar comida. Si te sientes feliz, triste, confundido, frustrado busca otra alternativa que no sea comer. La comida no sana ninguna enfermedad.
🫑MUEVETE, busca la forma de mover tu cuerpo, ejercítate,no veas el ejercicio como un castigo, en vez disfruta y sal con tu familia a caminar, correr, eskiar.
Si quieres tener buenos habitos alimentarios tienes que conectar mente +cuerpo+ alimentos =Happy Life Style. Es un reto , pero vale la pena

15/02/2022

Having to cook every day for a big family is a challenge, specially when we don’t know what to cook, how to cook or how much🤔. One of the big challenges is the amount of food we waste day by day. Did you know that 4,5 million tones of food that could have been eaten is thrown in the bin in our homes each year? That means 418 NZ dollars/year, or 1468,12 NZ dollars/family. This definitely makes a big impact in the environment and our pockets too.
🙁🥺.Our behaviors and habits play an important role. Simple changes, like freezing food before it expires, eating leftovers, and making a list before going to the supermarket, can make a huge difference in how much food gets tossed each year. Here are some advice to how to reduce food waste.
1. Keep a pad and pen in the kitchen or on your fridge.
2. Spend a few minutes before shopping thinking what meals you will prepare. That will help you to use what you buy and stop buying food you don’t need.
3. Think about buying food that can be used for different dishes like can of tomatos, beans, chickpeas, lentils, etc give you flexibility of using fresh food before it goes off.
4. Look for food with longest expire date and fresh food that can be frozen.
5. Have a quick look to your fridge once a week add to your list anything that is empty.
6. Ideally take a picture of the fridge when is full so you know exactly what your ideal fridge look like.
If you feel like you need help planning your meals in a healthy way, contact me. 📲

06/12/2021

Marco and Mateo started their journey with Jiujitsu this year. I remember them complaining of going to the class😩…Mama,I dont want to come back, mama I dont like it etc. I did not listen instead, kept taking them there. Commitment and discipline are two key components that can change our kids life forever. They both went to a competition, they both fought against each other. They experienced for the first time to fail, and to win. My message is about how important is for the kids to have a passion, either a sport, music, arts. But If you want to have a healthy and happy kid, make your kids participate in sports just because…
* reduced risk of obesity
* increased cardiovascular fitness
* healthy growth of bones, muscles, ligaments and tendons
* improved coordination and balance
* a greater ability to physically relax and, therefore, avoid the complications of chronic muscular tension (such as headache or back ache)
* improved sleep
* mental health benefits, such as greater confidence
* improved social skills
* improved personal skills, including cooperation and leadership.
💪🏅🏊😁😁 🍓

28/10/2021

If you don't eat your greens, you can't have icecream." Your parents said it to you; now you say it to your own children, and still they don’t eat they leave the mushrooms out. Now one man is suggesting that we turn this dinner table threat on its head. If we don't want kids to develop negative and unhealthy associations over food, it's better to encourage them to eat dessert in order to earn the greens. So says Dr Joachim Westenhöfer, professor of nutrition at the University of Applied Sciences, Hamburg.
"It's a basic problem that food considered not nutritionally valuable is offered to children as reward," he says. "Children learn from this that chocolate and ice-cream are very valuable."
So you want them to eat well . . .
* Encourage children to prepare their own food.
* Visit farms and orchards to establish the connection between soil and sustenance.
* Don't use rewards such as sweet foods to get children to eat - make healthy foods the reward.
* Celebrate the seasonality of food; eg, the first strawberries, new potatoes, sugar snap peas.
* Eat with your children.
* Remember that there are no good or bad foods. Food itself is not unhealthy; it's simply a matter of quantity.

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27/10/2021

⁣What is emotional eating? It is relieving physical hunger that we don’t feed, preference for junk food,candy and other empty calorie- nutrient food.
Emotional eating uses food to make you feel better than your heart. Sadly emotional eating does not resolve emotional problems. Emotional feeding means eating for other than wishful thinking like; I should be eating lonely, miserable, upset, nervios. When you mentally feed yourself, you may not notice that the body natural signs of hunger, and fullness can impact your healthy food choices. How are you feeling today? Emotional or Mentally connected to what you want to eat? ⁣⁣⁣

20/10/2021

Kids need to find the way to be happy, either by loving nature, by swimming on the beach or lake, by drawing by running and doing sports etc. Are your kids eating to much sugar?Do you know how much sugar are you and your kids consuming? The WHO defined too much sugar more than 10% of the total daily intake of calories 2000cal/ adult /50grms of sugars which means 5 tbsp of sugar a day. For kids should be half of this.
A candy bar ( 6 cubes of sugar),
can of energy drink (7 cubes of sugar), 1 cup of vanilla icecream (21 cubes of sugar), 2 pancakes ( 9 cubes of sugar), 1 glass orange juice (5 1/2 cubes of sugar), a single cookie( 4 and 1/2 cubes of sugar). How much sugars are you having today?⁣
😇motivation 🍃 💪