Simona Stepancic BSc, RHN, ROHP

In August 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.

 

                           

  Holiday Food Cravings: When and How to Indulge

Simona Stepancic BSc, RHN, ROHP, Registered Holistic Nutritionist, Orthomolecular practitioner, Raw Food Coach

 

Holidays are the hardest time for to stick with sensible eating habits. You are invited to parties and celebrations where you get tempted with rich traditional treats, sweets and goodies. But you don’t need to worry as long as you mentally accept and understand the importance of healthy eating habits. It is ok to indulge during the holiday season, but don’t feel guilty afterwards. Feel every bite with joy and love and you will experience a well-being of body, mind and spirit. And that is what counts.
 

PLAN AHEAD:  This will give you confidence and security

• Drink warm water with freshly squeezed lemon first thing in the morning to alkalize your body.  Let this become your every day routine.
• Have some ginger tea before the party; it will help digest food better, and prevent bloating and flatulence.
• Take digestive enzymes with you just in case you mix different foods and make poor food choices.
• Eat some protein before you go to the party; you will not be so hungry, seeking unhealthy treats.
• Bring your own special munchies and treats if possible; at least you know that they are without preservatives, additives and ingredients that you are allergic to.

 

AT THE PARTY:  Enjoy yourself

• Enjoy holiday party foods, but be selective.
• Try not to mix a lot of different foods; your tummy will thank you.
• For every glass of wine drink two glasses of water…you will prevent dehydration and a hangover.

 

THE DAY AFTER:  Replenish and detoxify

• Probiotics are essential for intestinal health, especially if you suffer from stomach aches, cramps, and bloating. They will replenish good bacteria and facilitate elimination.
• Detox your body with fresh homemade juices made of dandelion, beets, apples and carrots. They are easy to digest, will detox your liver, and flush out alcohol. And if you think that your body requires more food, then try only easy digestible foods such as quinoa, brown rice etc.

Remember, you don’t go to the party to only eat, but to visit your family and friends.  It is a celebration of life and friendship, and a time of giving and joyful reunions.

ENJOY and HAPPY HOLIDAYS to you and your family.

Body Detoxifying Techniques

Simona Stepancic, BSc, RHN, ROHP, Registered Holistic Nutritionist, Orthomolecular practitioner, Raw Food Coach

There are a few detoxifying techniques that you can incorporate into your life.

1.   Eat organic nutrient-rich food

3.   Exercise

4.   Dry skin brushing

5.   Infra-red sauna

 

ORGANIC NUTRIENT-RICH FOOD  – FRUITS

Foods are your first line of defense against the negative effects of lifestyle, stress, pollution, chemicals and disease.

Eating natural, live, raw food will provide a slow and gentle detoxification of the body. It is an ongoing process and it can be easily integrated into your lifestyle.

Below are the foods that are essential when detoxifying. They provide higher levels of vitamins and minerals, and possess energies that are important for healing, maintaining, building and cleansing the body.

 

FRUITS

 

Lemons:

Lemons are excellent liver detoxifiers and are antibacterial, astringent and antiseptic.

They are high in vitamin C and Potassium. Lemons cleanse the digestive system, purify the blood, lower cholesterol and stimulate bile production, which help cleanse the liver.

Have a glass of warm water with freshly squeezed lemon first thing in the morning to start your detox day.

 

Apples:

Apples contain malic and tartaric acid which promote good digestion and cleanse the liver.

Apples are rich in flavonoids and polyphenols. They are also an excellent source of vitamin B, beta-carotene, vitamin C, and pectin, a soluble fibre that can help remove toxins from the body. Have at least an apple a day, preferably before noon on empty stomach.

 

Cherries:

Cherries remove toxins from the kidneys and liver. They also help to eliminate uric acid from the body’s tissues and joints.

Cherries are rich in beta-carotene, vitamin C, B vitamins and pectin, which help to clean up heavy metals and cholesterol.

 

Grapefruit:

Grapefruit contains anticancer compounds such as flavonoids, terpenes and coumarins.

Research shows that grapefruit can prevent cancer, especially cancers of the pancreas and stomach.

Grapefruit contains vitamin C, beta carotene, phosphorous and potassium. It has also antiviral, antiseptic, intestinal and liver-cleansing properties.

 

Raspberries:

Raspberries have antiviral and anticancer properties. They are cleansing and anti-inflammatory. Raspberries are rich in pectin, vitamin C and potassium.

 

Cranberries:

Cranberries have antifungal, antibiotic and antiviral properties. They contain Hippuric acid, an anti-bacterial agent that reduces harmful bacteria that adheres to the walls of the urinary tract.

Simona Stepancic BSc, RHN, ROHP, Holistic Nutritionist, Raw Food Coach, Orthomolecular practitioner

 

 

After a long hot summer we are back to work and ready for a new journey of conscious eating.

Our busy schedule might prevent us from thinking about the healthy food that’s best for us each day. But with planning ahead, our lunches gives us confidence and security. When shopping for particular food, ask yourself:  “Do I want this food to become part of my healthy body cells?”

Think about your total nourishment of the day. We need to eat (I would like to encourage you to eat) every three to four hours to balance blood sugar in order to maintain energy and focus.

I always recommend green drinks first thing in the morning. Drink them on a bus or train if you don’t have time at home. Mix greens with water or your favorite juice to embellish the flavour. If we don’t fuel our body properly in the morning, we will feel grumpy and moody, and will not be able to think straight.

Be creative when preparing a meal or a snack for work. Use different colours, shapes and textures of organic fruits and vegetables.

Serve celery sticks, radishes, cucumbers, carrot sticks, and chopped fennel with home-made spreads. You can also prepare your own cream cheese by mixing pine nuts, lemon, celery and a little water in a blender or food processor. Dips and spreads can stay for a week in the refrigerator.

You can use wraps such as rice paper, kamut pitas, and raw Nori sheets. Fill them with hummus or choose from a variety of home-made raw spreads, and add fresh vegetables such as radishes, cucumbers, sunflower sprouts, etc.

Make your own salad of radicchio, green leafy lettuce, arugula, and dandelion. You can add beans, radishes and sprinkle some ground flaxseeds, pumpkin seeds, dulse or whatever you prefer. Bring your own salad dressing made of extra virgin olive oil, lemon and Celtic sea salt.

Munch on Goji berries, which are packed with nutrients and fibre.  Have at least two apples a day. You can also make yourself a smoothie made of parsley and mango, which can be prepared ahead of time.

Take a protein shake with you if your work hours are long and you are heading to the gym after work.  You can choose from hemp, rice or whey protein; just mix them with water and add some fresh or frozen berries such as blueberries, raspberries, strawberries and blackberries. Protein shakes will keep you energized and alert and you will be able to work out longer.

 

And remember to drink water! Recommended is at least ten glasses of Reverse osmosis water every day. The amount depends on climate, stress and exercise. Have a bottle with you every day.

Many of us eat lunches away from home. Here are a few suggestions to choose proper food when eating out.

• Choose a restaurant with healthful dishes on a menu.
• Eat a salad or other vegetables with your chicken or fish if you have to have a meat
• When having a salad, order dressing on the side, such as olive oil and lemon.
• Skip the bread and butter.
• Avoid deep fried vegetables; ask the server to steam your vegetables.
• If you have allergies and intolerances to food always ask your server for the ingredients and method of preparation of your particular dish.

The transition to a healthy diet and lifestyle can be easy. Once you make the change, you won’t want to go back.  The rewards include improved memory, clarity, and focus.

 

Simona Stepancic, Registered Holistic Nutritionist, Orthomolecular practitioner, Raw food coach