In the summer I like to invite friends to join me on a picnic, at the beach, on a farm or in my own garden.

A summer picnic is all about playing outdoors, laughing, relaxing and eating delicious food. As a host and nutritionist I feel a responsibility to provide the most nutritious food that will also satisfy every taste bud.

I create special recipes so that when my friends come they can’t wait to try my picnic-perfect ideas.

 

HEALTHY PICNIC – PERFECT IDEAS

 

1. Use colorful summer harvest

 

Take advantage of the fruits and vegetables that come into season gradually from June to August such as apricots, strawberries, blueberries, raspberries, cherries and plums. They are delicious in fruit salads or sliced and topped with seed sauces.

Asparagus, celery, carrots, red and yellow peppers, cucumbers, radishes and tomatoes are excellent summer vegetables to give color and texture to your dish.

 

2. Quick and Easy vegan appetizers

 

Create an easy healthy food by using fresh, crisp vegetables such as carrot sticks, celery sticks, peppers, chopped fennel, cucumbers, radishes, cherry tomatoes, cauliflower and broccoli florets.

Arrange sliced vegetables on a platter, and add home-made spreads or dips in the center such as parsley dip, hummus, white bean dip or spinach dip.

Raw almond butter is yummy and delicious with celery sticks. Baked tortilla chips are healthier version of high fat corn chips and excellent with my home-made salsa. Try brown rice crackers – they go with everything.

I always serve nori vegetable rolls stuffed with sunflower or almond pate and veggies. They are filling and a perfect bite size appetizer.

 

3. Perfect Salads

 

Cool and crisp salads are always fabulous to eat during the hot summer days. Make your own salad with English cucumber, tomatoes, red onion, black olives, oregano, olive oil, lemon juice and salt and pepper. This salad is a perfect summer meal and one of my favourites.

For building your own salad use vegetables that you can prepare the day before, such as broccoli, celery, carrots, green cabbage, red cabbage, green onions, radishes, zucchini, cucumbers and olives. You can sprinkle them with walnuts, sunflower or pumpkin seeds or almonds.

 

4. Delicious Fruit Salads

 

I use fruits as a sweet dessert. I like to mix strawberries, apples, bananas, peaches, grapefruits and oranges in the bowl. Watermelon is also very cooling on a hot summer day.

Prepare the fruit salad the evening before your picnic. Sprinkle fruit with lemon to prevent browning and cover the bowl with a clear plastic wrap. Store it over night in the refrigerator.

Serve the fruit salad as is or sprinkle it with cinnamon or coconut flakes. So good and refreshing!

 

5. Perfect Beverages

 

Pure water is of course the best for our body in the hot summer days. Drink at least 2 liters of water a day, especially if you are playing outdoors in a hot sun. You can add some freshly squeezed lemon to your water for flavour or you can make your own smoothie recipe with strawberries, banana and blueberries. Pour the smoothies into icy cold bottles and take to the picnic in a cooler with lots of ice-cubes.

 

 

Enjoying summer picnics does not have to be a challenge for healthy eating. Try these suggestions and appreciate the gifts that nature provides for us.

 

 

Foods that Romance

 

Have you ever thought about planning a romantic candlelight dinner for two in your home?

I encourage you to plan one as an expression of love, gratitude and connectivity to your loved one.

Let your spouse know that he or she is important to you and write your own invitation with a date and time of your romantic night. Be creative and place the invitation on mate’s pillow or in the pocket or send it by mail.

Bring romance into your life and feel the passion; buy yourself a sexy dress and buy flowers, candles and essential oils ahead of time.

 

ROMANTIC TABLE

 

Setting the mood on your table is as important as the food on the plate. Set the table in front of the fireplace with a pretty tablecloth. Light the candles on your table preferably from beeswax. They are natural, clean burning and healthy for you. Pure beeswax candles smell pleasant and the smell will not interfere with the smell of your wonderful delicious nutritious meal.

I like white tablecloth; it goes very beautifully with gold. You can use gold chargers and white plates and sprinkle some white or yellow rose petals on the table.

Play the soft music to set the right mood. Use pure organic essential oils such as vanilla, lavender or mandarin to fragrance the room.

This is a celebration of love; it is angelic.

 

 

LOVE FOOD

 

Express the love that is in your heart by choosing the most exquisite romantic food that will nourish your senses, body and soul and bring attraction to each other.

Food affects us how we feel and good nutrition is the foundation of our sexual vitality.

Excessive sugar, saturated fat, processed foods affects our sexual desire, our mood and energy level.

Foods that are fresh and live such as leafy green vegetables, sunflower and pumpkin seeds, nuts and deliciously rich chocolate made from pure cacao will boost your energy and stamina.

According to ancient wisdom tradition there are foods to be edible aphrodisiacs.

 

Fruits of the Gods:

 

Strawberries are heavenly fruit. Seduce your lover with red heart shape strawberries. They are perfect fruit for dipping in chocolate (raw cacao sauce)

 

Banana is favorite fruit of the sages. Banana is sweet and rich in potassium, vitamin C and pectin. It is essential to sex hormone production and provides energy and stamina. Dip banana in chocolate and feed your lover.

 

Mango is exotic tropical fruit. It strengthens the heart and provides energy and stamina. It contains vitamin C and E, potassium and magnesium. Mango has a sweet fragrance and is perfect fruit to share with your bellowed. Use your imagination…

 

Raspberry is sexy fruit. Raspberries with its shape and texture are perfect for finger feeding your lover.

Raspberries are sweet-and-sour fruit. They are a good source of vitamin C, magnesium and potassium.

 

Figs are luscious soft plump fruits rich in folic acid, iron, magnesium, calcium, phosphorous and potassium. Figs are considered aphrodisiac because of the shape and fig’s pink flesh…

Use figs in salads, as a snack or for dessert.

 

Avocado is sensual fruit, powerful stimulant and aphrodisiac. It is rich in essential fatty acids, vitamin E and B complex. Avocado is a traditional remedy for erectile dysfunction. It is also a good source of beta carotene, potassium and folate, nutrients good for circulation and heart.

Avocado contains monounsaturated fat that helps maintain levels of good cholesterol.

 

Raw Cacao is considered by the Aztecs nourishment of the gods. Raw cacao is a super food high in sulfur, magnesium, iron, copper, phosphorous, calcium, potassium, vitamin A, B, C, D, and E. It is super rich in antioxidants (the richest source of any food)

Raw Cacao is an aphrodisiac, high in feel good hormone serotonin and also dopamine and anandamide which increase feeling of well-being.

 

Asparagus has long been used as an aphrodisiac; because of its phallic shape and also because it increases circulation in the genito-urinary system.

Asparagus is packed with nutrients such as vitamin E, B, C, iodine, potassium and zinc. It also boosts vitality and is needed for healthy hormone production.

Feed asparagus to your lover by hand.

 

Celery is an aphrodisiac rich in folic acid, beta carotene, vitamin C, calcium, magnesium, potassium, silica and fiber. It is a blood purifier, helps neutralize acids in the body, freshen your breath and cleans your teeth.

According to the research celery contains androsterone a potent male pheromone which is released through perspiration after eating. Androsterone is thought to attract females.

Eat a lot of raw celery and you could increase your natural production of pheromones.

 

Sunflower seeds contain zinc needed to produce testosterone in the body. They are excellent for strengthening the nervous system, lowering cholesterol and preventing heart disease. Sunflower seeds build energy and increase sexual vigor in both men and women.

 

 

Vanilla is best known as an aphrodisiac. Vanilla has a powerful scent which is believed to arouse sexual desire.

 

Below are my delicious recipes made to induce romance and spark love between you and your partner.

Invite your partner to prepare dishes with you. Imagine kissing and hugging your partner while they chop veggies or preparing other dishes and desserts. Pour some wine or even champagne in glasses or make something alcohol free such as refreshing piña colada made of fresh coconut meat, coconut water, agave nectar and fresh pineapple chunks. It can be sensual experience.

 

Indulge yourself with a scented bath or a massage using bath oils later or after a meal.

 

Love requires care and nurturing and to plan a romantic meal at home more often is a beautiful way to symbolize love.

HAPPY VALENTINES DAY!

 

RECIPES

Black Mission Figs with Arugula and Macadamia Ricotta

 

6 – 8 Black Mission figs, halved

2 cups arugula

Extra virgin olive oil

1 cup macadamia nuts, raw

Celtic salt and pepper to taste

 

 

In a salad bowl toss the arugula with olive oil and sprinkle with lemon, salt and pepper.

Place arugula on the plate and arrange figs over the top.

Sprinkle with macadamia ricotta

 

Macadamia Ricotta

 

1 cup macadamia nuts, raw, soaked 2 hours

½ lemon, freshly squeezed

Celtic salt to taste

Water to a smooth consistency

1 tbsp chives, finely chopped

1 tsp. oregano, fresh, minced

 

Mix all the ingredients in a blender.

 

 

Preparation:

 

Spoon 4 tablespoon of chocolate cream into a small bowl

Insert bananas into chocolate cream in a bowl.

Top it with whipped cream and sprinkle with pecans or other preferred nuts.

 

 

 

Celery Boats with Orange Ricotta Cheese

 

 

Serve this as the perfect beginning to your meal

 

5 – 10 Celery ribs

½ cup raisins, soaked 1 hour

1 cup macadamia nuts, raw, soaked 2 hours

1 orange, freshly squeezed juice

1 orange, flesh

Chives, fresh, to taste

 

 

Soak raisins for an hour before they are needed

Mix together macadamia orange ricotta cheese, freshly squeezed orange juice, raisins, and orange pieces.

Wash celery stalks. Cut stalks into 1 to 2 inch lengths.

Spread orange ricotta cheese onto celery pieces.

Place celery boats on a plate and top with celery leaves to garnish.

 

 

Strawberries Dipped in Raw Cacao

 

1 cup raw cacao or carob powder

½ cup agave nectar

¼ tsp Celtic salt

¼ cup coconut oil

10 to 15 strawberries

 

Mix raw cacao or carob powder, agave nectar, coconut oil and Celtic salt in a bowl until silky smooth.

Place in the fridge for 10 to 15 minutes to chill.

Place parchment paper on a large tray.

Hold the stem and dip each strawberry in the raw cacao or carob mixture.

Place strawberries on the large tray and put the tray in the freezer for 15 minutes before serving

 

Asparagus Salad with Oranges

 

1 bunch (15 spears) asparagus, trimmed

 

 

Orange Mustard Sauce

 

½ lemon, freshly squeezed

1 orange, freshly squeezed

Extra virgin olive oil

Agave nectar to taste

1 tsp mustard powder

Celtic salt and pepper

 

 

Arrange asparagus spears on a plate, drizzle with orange mustard sauce and sprinkle with pepper.

 

Note: Try to get thin spears as thick stalks tend to be woody.

 

 

Raw Banana Split

 

Chocolate Cream

 

½ avocado

2 bananas

¼ to ½ coconut water or to desired consistency

2 tbsp carob powder

 

In a food processor blend all the ingredients until smooth.

 

 

Whipped Cream

 

2 cups cashews, raw, soaked for 3 hours

Agave nectar to taste

Coconut water

1 tbsp vanilla extract, liquid

1 tbsp almond extract, liquid

 

Mix all the ingredients in a food processor to a smooth and creamy consistency.

 

 

Preparation:

 

Spoon 4 tablespoon of chocolate cream into a small bowl

Insert bananas into chocolate cream in a bowl.

Top it with whipped cream and sprinkle with pecans or other preferred nuts.

 

 

Angel Hair Pasta with Pistachio Pesto

 

Pistachio Pesto:

 

1 cup pistachios, shelled

2 cup basil, fresh

½ lemon, freshly squeezed

2 garlic clove

Extra virgin olive oil according to taste

Celtic sea salt to taste

 

Using food processor, mix all ingredients together to a crunchy consistency.

 

Angel Hair Pasta:

 

5 small zucchini, peeled and cut on half

Bragg aminos to taste

 

Using “Spiralizer”, slice zucchini into angel-hair noodles.

Place angel-hair noodles in the mixing bowl, add some bragg aminos, and sprinkle with lemon and olive oil.

Toss the pistachio pesto with the zucchini and serve.

 

 

 

 

 

 

How many times have you said to yourself, “I have to lose weight”, “I have to go to the gym more often”, “I have to eat healthier”, etc.

We tend to do the same resolutions every year, but nothing happens because we are simply not ready. We know that at some point we will have to decide what we really want.

What we think, believe and do is a reflection of our internal balance and harmony with ourselves. When we become conscious of that it becomes easier to make proper food choices.

The approach to healthy eating is a slow transition.

 

 

1.    LOVE YOURSELF

Find a quiet, peaceful moment in your busy schedule. Create a personal space using candles, incense, flowers and stones in your favourite room.
Think about all the good things that happened to you lately – especially when you feel down or caught in negative feelings. Be grateful for everything you have: health, people that you love and that love you, your parents, your spouse, friends etc. Write down your affirmations. Visualize what you would like to create in your life and sense it as if it is happening right now (health, slender body, happiness, harmony), and practice love, peace and compassion.

 

 

2.    LOVE YOUR FOOD

Listen to your Body. How do you feel emotionally, physically and spiritually after ingesting certain foods?  What are your cravings? Incorporate one food at a time and experiment with it. Prepare your food with love, as it will aid in digestion. Create your own recipes in order to develop a relationship with food.

 

 

3.    LET IT GO

Our body needs natural food, rich in nutrients and enzymes without pesticides, herbicides, fungicides, and that has not been irradiated, packaged, processed and genetically modified. Eliminate them!  Remember what you put in your body is what you become. If you put junk in your body, your body becomes a junk yard, and if you put superfoods in your body you become healthy, happy, and beautiful in body, mind and spirit. A work of art!

 

 

4.    EAT SUPERFOODS

Superfoods will detoxify your body and nourish and rejuvenate the cells. These life-force foods include fruits, vegetables, and raw or sprouted seeds and nuts. Think about live, organic food taken from the garden and solar-powered with the sun’s energy. When we eat this food, this energy is transferred into our body and gives us energy, youthfulness, and well-being.

SEA VEGETABLES: Eat spirulina, dulse, wakame, arame, kombu, or chlorella on a daily basis. They are packed with trace minerals, and they remove toxic chemicals and metals from the body. Toss them on salads or use in soups.
VEGETABLES: Make your own salad with radicchio, green leafy lettuce, arugula, and dandelion. You can add beans or radishes and sprinkle on some ground flaxseeds, pumpkin seeds, or dulse.
WHOLE GRAINS: Eat fibre such as basmati brown rice, amaranth hemp seeds, kamut breads and Quinoa. They are important for digestive health and efficient bowel movements.

GOJI BERRIES: Packed with nutrients and fiber, eat this fruit at least ½ hour before your meal. Have a bowl of fruit in the morning. Mix apples, papayas, mangoes, pineapples, bananas, pears and sprinkle with Goji berries.

SEEDS AND NUTS: Eat almonds, sunflower seeds, pumpkin seeds, and brazil nuts. For better digestion soak seeds and nuts over night.

SMOOTHIES: Mix hemp or rice protein with almond or soy milk in a blender.  Add some maca and/or bee pollen, as well as frozen bananas. It is yummy and filling.

WATER: Drink water that has gone through reverse osmosis.  Make sure that you get at least two litres of water a day to help your body remove toxic waste, especially if you drink coffee and alcohol, which are diuretics and promote fluid loss.

GREEN TEA: Drink this instead of coffee. It is a potent antioxidant, contains flavonoids, helps regulate blood sugar, and is anti-inflammatory.

LEAN PROTEIN:  Fish, eggs, and chicken are very good for non-vegetarians.

 
5.    EXERCISE

There is no weight loss and fit body without exercise. Adding 30 to 45 minutes of gentle physical exercise such as walking, cycling, and dancing will promote cleansing of the blood by stimulating circulation and perspiration. It will increase strength and well-being, and reduce stress. Be around people that exercise regularly and eat healthy!

 

 

Treat your body, your temple, the house of your soul with care and respect. You want to make the best choices for your body; you want to eat the best food available on the planet.

Did you know that each food has a different energy vibration level?

Kirlian photos of food showing their energy levels. According to Brian Clement raw sunflower greens and wheat grass, have large auras, 2 feet around them, and the aura has the colours gold, white and purple. The same items, after being cooked have no aura.

Upcoming Live-food healing Workshops: Healthy Transition, Lean and Healthy for Life, Beautiful on Raw. Raw Delight: Healthy meal preparation, The Healing Power of Foods, Eating for Energy and Ecstasy How Sweet it is     RAW DELIGHT: Healthy meal prep Location: Woodbridge Cost: $55 Includes Brunch/Dinner, handouts and Raw Delight Recipe Book Thursday, January 19th, 2012  6:30 pm – 8:30pm Thursday, February 23rd 2012  6:30 pm – 8:30 pm   Raw Delight: Healthy Live-food meal prep   Are you eating balanced meal everyday? Busy schedule might prevent you from thinking about the healthy foods that are best for you each day. Planning ahead will enable you to stock the healthy foods that are the best for you to get every day. My live-food meal preparation workshop will give you the basics to create easy delicious and nutritious flavourful healthy dishes. All foods are vegetarian, wheat and dairy free with an emphasis on raw and simple. In this two hour workshop you will: explore how to shop for a particular food learn a new way of eating healthily – breakfast, lunch, dinner, snacks learn how to design a 7 day menu plan fast and easy get a shopping list discover how to develop a healthy recipe by modifying traditional to reduce its calories, sodium, sugar and fats get knowledge about nutritional information of foods learn how to organize your kitchen     THE HEALING POWER OF FOODS Location: Woodbridge Cost: $55 Includes Brunch/Dinner, handouts and raw delight recipe Book Thursday, February 9th, 2012  6:30 pm – 8:30 pm   Foods that we eat daily affects our body, emotions, mind and spiritual life. What we eat and how we eat also reflects a state of harmony within ourselves, the environment and the planet. Food is much more than fat, protein and carbohydrates. It also possesses energies that are important for healing, maintaining, building and cleansing the body. In this workshop you will: find out about the healing power of foods discover the anti-inflammatory foods that help prevent disease. learn how to incorporate more raw and living foods into your lifestyle explore how to make smoothies, wraps, treats and pates from scratch discover superfoods that will help create the right conditions.     LEAN AND HEALTHY FOR LIFE Location: Woodbridge Cost: $55 Includes Brunch/Dinner, handouts and Raw Delight Recipe Book Sunday, February 19th, 2012  11:00 am – 1:00 pm Saturday, March 31st, 2012  11:00 am – 1:00 pm   Lean and Healthy for Life How many of you have declared that you are going to get in shape before summer? You are trying on your bathing suit and perhaps you see an extra roll around the tummy, or flabby muscles on your arms; you may not be as firm as you would like to be. Eating less to loose weight will not work! The real trick for ideal body composition is healthy and balanced eating. Changing eating habits is the key. In this two hours workshop you will: discover the best food choices to maintain weight balance get the knowledge what to eat, when to eat and how much to eat learn steps to achive a balanced weight with no depravation find out about the superood that bulid a lean and younger body get delicious nutritious meal plan ideas.     HEALTHY TRANSITION Location: Woodbridge Cost: $55 Includes Brunch/Dinner, handouts and Raw Delight book Saturday, March 3rd 2012  11:00 am – 1:00 pm   Healthy Transition: Daily essentials for healthy transition Many people think that healthy foods are boring with no taste. Wrong! Healthy foods  can be as mouth-watering as crusty-pizza, creamy pasta or decadent chocolate cake. I suggest a slow transition to a healthy diet to allow your body to shift automatically into the new pattern by incorporating my tips you will start to look and feel better I this two hour workshop you will: get tips on how to transition your eating habits learn how to gradually replace processed foods with healthier options discover healthy alternative options to make healthy meals, snacks and deserts receive a knowledge to make slow and sustained change learn how to prepare your favorite meals with ease discover the best food choices to enhance your well-being     EATING FOR ENERGY AND ECSTASY Location: Woodbridge Cost: $55 Includes Brunch/Dinner, handouts and Raw Delight Recipe Book Thursday, March 8th, 2012 6:30 pm – 8:30 pm   Eating for Energy Do you have difficulty waking up in the morning or a problem with feeling sluggish? It could be your diet. We all need energy to function properly. We need energy for the growth, repair and function of our organs. One way to increase our energy is to eat properly. We live in a fast-paced society where everything needs to be done quickly; we sometimes don’t have time to sit down and enjoy our food. When our busy schedule and level of stress forces us to skip meals, we can get attempting craving for sweets such as donuts, chocolate, coffee, potato chips, and french fries. These refined carbs will elevate insulin, which causes fatigue. Refined carbs stress our body and steal energy from us. Join me on this two hour workshop journey of conscious eating where I will provide you with tools and tips on how you can eat healthy for more energy. In this workshop you will: find out about super-bio-energetic foods that will boost your metabolism and restore your energy. learn how to properly balance meals and snacks for proper balance of your blood sugar get clarity on what to eat, when to eat and how much to eat to increase energy and stamina. receive a delicious 7 day meal plan get the nutritious delicious recipes taste food made in front of your eyes     BEAUTIFUL ON RAW Location: Woodbridge Cost: $55 Includes Brunch/Dinner, Handouts, and Raw Delight Recipe Book Sunday, January 22nd, 2012  11:00 pm – 1:00 pm Saturday, March 17th, 2012  11:00 am – 1:00 pm   Beautiful On Raw Since ancient Greek times, being physically beautiful means being in harmony with self and with the universe. In order to achieve physical and emotional well-being you need to feel good about the way you look. But how do you achieve this? Loustrous hair, supple skin, clear eyes and a fit body all contribute to harmony with the universe, they come from inner cleanliness as well as proper thoughts, emotions, nourishment an the body from the inside out is the key to a healthy radiant and glowing skin. In this two hour workshop you will: discover foods that can make you beautiful and foods that can cause inflammation in your body and skin learn about foods for easy and gentle detox of the body and skin learn the health benefits of being raw discover a new way of eating that can improve your appearance and your life.     HOW SWEET IT IS location: Woodbridge Costs: $55 Includes Brunch/Dinner, Handouts, Raw Delight Recipe Book Thursday March 22nd, 2012   6:30 pm – 8:30 pm   Let’s be honest. We like rich creamy decadent desserts full of texture and flavor. When we eat them we feel good, happy and satisfied. But sweets are usually reserved for occasional treats and special celebrations; they are okay in small servings. The problem is when we indulge ourselves a little bit too much!   This can lead to unhealthy weight gain, hormonal imbalance, headaches, mood swings and bad skin. Most traditional desserts contain flour and are high in unhealthy fats, refined oils and sugar. They are also loaded with additives, preservatives, stabilizers and calories. Did you know that you can make your own desserts that are sweet and healthy for you. In this 2 hours workshop you will: Explore the alternative options to make healthy desserts Discover the nutritious ingredients that will help contribute to your overall health and wellbeing. Learn how to make flourless chocolate cake get the nutritious delicious sweet recipes taste healthy desserts made in front of your eyes

Do you have difficulty waking up in the morning and feeling sluggish all day long? It could be your diet?

We all need energy to function properly. We need energy for grow, repair and functioning of our organs. One way to increase the energy is to eat properly. We live in a fast paste society where everything needs to be done quickly we don’t have time to sit down and enjoy our food.

Our busy schedule and level of stress forces us to skip meals, than we get this tempting craving for sweets like donuts, chocolate, chocolate bars, coffee potato chips, and french fries. These refined carbs will elevate insulin and makes you tired after. Refined carbs stresses our body and still energy from us.

 

Our body needs natural food, rich in nutrients and enzymes and grown without pesticides, herbicides, fungicides etc. This is super-bio-energetic food that will nourish your body and rejuvenate your cells. These life-force foods are fruits and vegetables, and raw or sprouted seeds and nuts. Think about live, organic food taken from the garden, full of suns energy (solar powered). By eating this food we transfer this energy into our body. It will make us stronger, and give us abundant energy and stamina.

 

It is good to have five balanced meals a day (3 meals and 2 snacks).

The trick is to be conscious of the food you are eating. Plan ahead so you can have healthy snacks on hand all the time.

 

9  ENERGY BOOSTERS

 

1. GREEN FOODS concentrates are nourishing and also easy to prepare. You can mix them with unsweetened fruit juice or pure water until dissolved. It is preferable to take greens on an empty stomach or 15 – 20 minutes before a meal. You can start with a 1 teaspoon in the morning. Grate drink whether it is at work, school or on the road.
2. SMOOTHIES – live foods and very easy to prepare in a blender and there you go. You can mix them with fruits, and it can be a whole meal if mixed with soaked nuts and seeds. For instance hemp protein mixed with raspberries or blueberries, you can also add some goji berries and maca powder. After drinking the smoothie you will feel energized, alert, happy, stressless and have no cravings for junk.
3. MUNCH OF VEGGIES – Fresh celery sticks, fennel, baby carrots, red radishes, red peppers, with a sunflower deep that you can prepare ahead of time (recipe below) hummus, almond, hemp and sunflower nut butters are also fabulous healthy snacks.
4. TRAIL MIX – mix your own seeds and nuts such as almonds, sunflower seeds, pumpkin seeds, and brazil nuts. For better digestion soak seeds and nuts over night. You can also add some dry un-sulphured apricots, dates, figs, raisins goji berries, and they can also be soaked. These is calorie-dense snack, try to eat them only two to three times a week. Raw energy bars are also delicious alternatives if you don’t have time to prepare a snack.
5. ROLL-IT-UP – kamut pitas, raw Nori sheets. Fill them with hummus, different home-made raw spreads, add some fresh veggies and you are done. You can find some healthy crackers in a health food store. You just need a good dip.
6. AIR-POPPED popcorn preferably organic, another good snack to go. I recommend to find organic corn kernels that you can pop them on the stove or in the oven. Add some coconut oil or butter, some of your favourite herbs and spices.
7. FRUITS – good snack especially when eaten on empty stomach. Eat fruit at least ½ hour before your meal. Have a bowl of fruit every day. Mix apples, papayas, pineapples, bananas and pears. Papayas and pineapples  needs to be prepared in bite size pieces ahead of time and store in a plastic container
8. WATER – REVERSE OSMOSIS – sip it throughout a day. Make sure that you get at least two litres of water a day. Fill up the container in the morning so you know by the end of the day how much water you actually drink. Remember if you drink coffee you would need even more water because coffee dehydrates your body.
9. GREEN TEA – drink it instead of coffee. It is a potent antioxidant, it contains flavonoids, helps regulate blood sugar, and is anti-inflammatory.

 

Snacks can be the important part of our hectic lifestyle. It needs to be nourishing, easy to prepare, but good to eat. These are just a few suggestions that you can plan ahead for your new journey to a conscious eating.

 

 

 

 

 

When my niece was diagnosed with cancer I become emotionally stressed and depressed.I was thinking: ‘she is too young, she can’t die just like that, I have to save her… but how?’ ‘O K’, I thought, ‘I will take care of the food and supplements. That is all I can do with my knowledge and expertise.’

I wanted to teach her how to eat healthy, and to appreciate food that nature provides. I wanted for her to become fully developed in mind body and spirit.

Walking through the garden was always a joyful experience. I introduced her to a variety of flavourful fruits and vegetables. She smelled them, touched them and picked them fresh.

It has been nine years since we started this journey of conscious eating. She is a powerful fourteen years old girl, who swims, rollerblades, bikes, hugs the trees and meditates. But the most important is that she is cancer free. 

Here are a few DO’S and DONT’S that she has learned throughout her precious years.

DO’S

Decorate your plate with cruciferous vegetables such as cabbage, broccoli, brussels sprouts, bok choy, onion, garlic. They are fabulous cancer fighters, potent phytochemical compounds that plants use for their own protection.

Eat bitter greens such as endive, arugula, dandelion, swish chard. They are packed with vitamin C, vitamin A and beta carotene.

Have Turmeric every day. According to Ayurveda, turmeric is the top anti-cancer herb. It is good for digestion, is antibacterial, and has an anti-inflammatory properties.

Turmeric is more effective when used in cooking. Just sauté ½ teaspoon of turmeric in olive oil. You can use it on salads or in grain dishes.

Eat sea vegetables such as spirulina, dulse, wakame, arame, kombu, chlorella on a daily basis. They are packed with trace minerals, and they remove toxic chemicals and metals from the body. Toss them on salads or use in soups.

Munch on nuts and seeds such as almonds, walnuts, Brazil nuts. They nourish  the brain, and contain protein, vitamin E and calcium. Soak them over night before eating them for better digestion.

Eat fibre such as basmati brown rice, amaranth hemp seeds, kamut breads and quinoa. They are important for digestive health and efficient bowel movements.

Juicing: fresh fruits and vegetables. They are easy to absorb and the enzymes aid in digestion, assimilation, and detoxification. Buy a good quality juicer that can juice all vegetables and plant food, including stems, peels, seeds and grass.

Use coconut oil. It is rich in medium chain triglycerides.  MCTs help the body metabolize fat efficiently. Coconut oil contains lauric acid which has anti-bacterial and anti-viral properties. It is safe for cooking and even frying (which I don’t recommend) and it is non toxic at high temperatures.

Buy organic food as much as possible. Studies show that organic food produces higher levels of vitamins and minerals and that using chemicals, pesticides and herbicides deprives our foods of vitamins, minerals, enzymes and macronutrients.

DON’TS

Eat processed (fat and sugary) food like cheesecake, commercial muffins, ice cream, potato chips, donuts, and cinnamon roll. It will imbalance blood sugar level and nerve chemicals, affect emotional wellbeing, and make you crave food even more.

Use partially hydrogenated oils such as palm oil, margarine, vegetable shortening, and bottled salad dressings. They are full of dangerous chemicals that are associated with heart disease and arthritis.

Use leftovers. Older foods are mouldy, lose vitality and are harder to digest.

Buy frozen pizza and other processed food from the freezer. They are full of chemicals, additives and preservatives. Processed food is dead food.

Eat a lot of meat especially commercially raised. Animals accumulate environmental toxins in their organs and fatty tissues. They cause cancer, heart disease and arteriosclerosis.

Eat fruits with other food. Fruit digests better by itself and leaves the stomach within half an hour. Otherwise it will ferment in the stomach, especially if your last meal was meat.

Eat past 8 pm. If you eat after 8 pm your insulin level will rise and you will not be able to have a deep sleep, and feel rejuvenated, fresh, rested and full of energy in the morning.

According to the Max Planck Institute about 50% of the protein is coagulated when any protein is cooked, so soy and other legumes that need to be cooked are for this reason not the best protein as compared to nuts, seeds, and grains which can be eaten raw or sprouted.

1. PHYTONUTRIENTS AND ANTIOXIDANTS

Phytonutrients are naturally occurring substances that plants create for their own protection. They give plants their color, flavour, taste and resistance to disease. Phytonutrients are beneficial for us also as they boost immunity, fight disease and slow down the aging process.

a. Eat a variety of red and orange organic fruits and vegetables that are high in carotenoids such as carrots, pumpkins, red and yellow peppers, red potatoes, papaya, strawberries, raspberries, peaches, mangoes, and acerola berries.  Carotenoids destroy free radicals before they do any cell damage, decrease heart disease, prevent cataracts and support the immune system.

b. Colour your plate with green cruciferous vegetables such as broccoli, arugula, brussels sprouts, cauliflower kale, bok choy, onion and garlic. They speed up the removal of excess body estrogen, which inhibits the growth of breast tumor cells, and boosts the immune system.

 

c. Incorporate dark bitter greens that contain the potent phytonutrient chlorophyll, such as endive, arugula, dandelion, radishes, mizuna, mustard greens, swiss chard, kale, watercress and parsley in your daily menu. They are packed with vitamin C, vitamin A, calcium, iron, magnesium and sulphur that contribute to the growth of lustrous hair, glowing skin and strong healthy nails. They are anti-inflammatory and detoxify your body.

 

d. Eat organic berries and grapes, a rich blend of phytonutrients that fight disease.  Ellagic acid is a plant pigment that has anti-mutagenic and anticancer properties. It is found in high concentration in blueberries, raspberries, blackberries, strawberries, and green and purple grapes.

 

e.  Have Turmeric every day. According to Ayurveda, turmeric is the top anti-cancer herb. It is good for digestion, is antibacterial, and has anti-inflammatory properties. Turmeric is more effective when used in cooking.

 

f. Eat sea vegetables such as spirulina, dulse, wakame, arame, kombu, and chlorella on a daily basis. They are alkaline-forming to buffer the acid ashes of proteins and grains. Sea vegetables are packed with trace minerals, and they remove toxic chemicals and metals from the body. Toss them on salads or use in soups.

 

g. Juice your organic fruits and vegetables. They are fresh, easy to absorb and the enzymes aid in digestion, assimilation, and detoxification. One glass of pure, raw, fresh juice per day will help improve the immune system and increase energy.

Buy a good quality juicer that can juice all vegetables and plant food, including stems, peels, seeds and grass.

 

h. Take protein drinks for repairing and building the body tissues including muscles, organs, skin and hair. Protein keeps us energized, alert, and is needed for healthy cells, maintenance of lean muscle tissue, and formation of happy hormones such as seratonin and dopamine, so that you can cope better with stressful situations.

 

Arugula, chlorella, spirulina, Goji berries, hemp seeds, bee pollen, Maca, Almonds and sprouted grains are all easy digestible sources of protein building blocks. You can also use rice or whey protein in shakes. Mix with the protein water and add some fresh or frozen berries. Wild Sockeye salmon is an excellent source of animal protein for non-vegetarians.

 

i. Eat fiber! It is essential for eliminating toxins from the bowel. A good bowel movement at least once a day is important for a healthy immune system. Fiber is the part of plant food that you cannot digest. It is suggested to eat at least 35 grams of fiber-rich food daily.

 

There are two types of fiber: soluble and insoluble. Insoluble fiber speeds up elimination and does not dissolve in water. It is found in whole grain breads, cauliflower, dried beans, flaxseeds, fruit skins, popcorn, and whole grain pasta.

Soluble fiber dissolves in water and soaks up toxins; it is found in apples, oranges, lentils, beets and carrots.

 

j. Essetial Fatty Acids (EFA’s) are the key to health. They cannot be made by the body; they must be supplied in the diet. There are two primary forms of EFA’s. Omega-6 found in plant sources, and Omega-3 found in flaxseeds and cold water fish such as wild salmon, tuna, sardines, mackerel etc.  EFA’s lowers blood pressure and triglycerides (bad cholesterol) and are essential for membranes that surrounds and protect our cells. Mix flaxseeds in protein shakes, salad dressings and dips. Hemp and black currant oil are plant sources of omega 3 and evening primrose and borage oil are plant sources of omega 6.

 

k. Remember to drink water! It is essential for healing. Water lubricates tissues, flushes wastes and toxins, hydrates the skin, and transports minerals, vitamins, proteins and sugars around the body for assimilation.

Recommended is approximately ten glasses of reverse osmosis water every day. The amount depends on climate, stress, exercise and the amount of cooked food that you are eating daily.  Coffee and colas dehydrate your body, and are aging. Water keeps your skin moist and supple, your brain sharp and elimination system regular.