HEALTHY SNACKS WITH A WARM-WEATHER ZING

Simona Stepancic BSc, RHN, ROHP

 

Healthy snacks are an important part of a balanced diet. Eating something nutritious every few hours keeps your glucose levels healthy, maintains mental and emotional stability, boosts your energy and provides nutrients that your body needs.

 

 

5 EVERDAY ESSENTIALS

 

GREENS Drink green food concentrates first thing in the morning. They are nourishing and easy to prepare. Mix them with water or your favourite juice to embellish the flavours. Green drinks detoxify the body, have an anti-inflammatory effect, and give you abundant energy and stamina.

 

PROTEIN Take a protein drink every day to repair and build the body tissues. Protein keeps you energized, alert, balances blood sugar, and is needed for healthy cells, maintenance of lean muscle tissue, and formation of happy hormones. Arugula, maca, chlorella, bee pollen, hemp seeds, goji berries, spirulina are all good protein sources. You can also use rice, hemp or whey protein in shakes. Mix it with water, and add some berries.

 

NUTS and SEEDS Bring along a bag of almonds, sunflower seeds and/or pumpkin seeds to snack on in-between meetings or on a long drive. They nourish the brain and contain protein, fibre, vitamin E and calcium. Make your own pâtés with almonds, parsley, lemon, green onions and olive oil. You can also use arugula and watercress instead of parsley. Filling and nutritious, use them on whole grain bread and crackers. You can also use pâtés in wraps, such as rice paper, kamut pitas and raw nori sheets.

 

FRUITS AND VEGETABLES

Fresh berries, whole apples, papaya, mango, pineapple and banana can provide energy. They’re refreshing and packed with nutrients and fibre. Eat fruit as a snack at least 30 minutes before a meal and two hours after a meal.

 

Prepare a convenient salad-in-a-jar. Make a dressing from olive oil, freshly squeezed lemon and Celtic sea salt and pour it in the bottom of the jar. Add in radicchio, romaine, green leafy lettuce, collard greens, red cabbage, napa cabbage, kale, dandelion, endive, watercress, and parsley. Toss in some ground flaxseeds, hemp seeds or dulse.

 

SEA VEGETABLES Include seaweed, daily, such as dulse, wakame, arame, kombu, spirulina, and chlorella. They are a good source of organic minerals – alkaline-forming to buffer the acid ashes of proteins and grains. They remove toxic chemicals and metals from the body. Toss them on salads or use in sandwiches and wraps.

 

 

 

I recommend a step-by-step approach, in order to be successful in your journey to conscious eating habits. Start incorporating new food choices one week at a time. If possible, eat at least 70 to 80 per cent of raw, live food every day. Write your daily and weekly menus for snacks on paper; it will help save you time, and prevent impulse shopping.

 

 

Body Detox Techniques

with

Exercise, Dry skin Brushing and Infra-red sauna

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

 

 

EXERCISE

 

Physical exercise speeds up removal of toxins by stimulating circulation and perspiration.

It stimulates the lymphatic system and transports oxygen and nutrients to the cells, and carries toxins and wastes from the cells to the elimination organs.

Exercise increases strength and well-being, energizing both body and mind.

It lowers blood pressure, improves your mood, reduces stress, and raises feel good hormones such as dopamine and serotonin.

Rebounding, cycling, swimming, dancing, yoga, stretching, walking, and aerobic exercise are excellent during a detox.

Exercise daily and you will feel energized, self confident and emotionally high.

 

DRY-SKIN BRUSHING

Dry Skin brushing is a wonderful way to stimulate your circulation and help with lymphatic drainage. It increases cell skin renewal, makes your skin smooth and soft, removes cellulite, tightens the skin and strengthens the immune system.

 

Dry skin brushing techniques:

 

Use a soft natural fiber brush; avoid synthetic bristles as they can be too hard on the skin.

Always dry brush your skin before you shower.

Start at your feet and toes, and use long strokes to brush toward your heart and up.

Avoid tender areas where the skin is thin around the breasts and face, and avoid moles and birth marks.

Brush your stomach using circular motions clockwise.

Brush your hands from your fingers up to your shoulders towards the heart.

Dry-brush your skin every morning and evening before bathing for 5 minutes.

After brushing take a nice shower to remove all those dead skin cells.

Towel dry the whole body and apply sesame, coconut or almond oil to soften the skin.

 

Cleansing the body is one of the best ways to restore vitality and remain healthy in the polluted environment.

 

INFRA-RED SAUNA

 

Studies show that infra-red sauna therapy can eliminate a wide range of chemical compounds such as heavy metals, PCB’s, pesticides, and prescription and non-prescription drugs.

Heat causes fat-soluble chemicals to be released from the fat cells and tissues into the lymph fluid. These toxins are then expelled from the body through the sweat.

Infra-red sauna can be applied to a wide range of conditions such as chemical sensitivities, auto-immune conditions, allergies, chronic fatigue and cancer.

 

The benefits of infra-red sauna:

Improves circulation, regulates blood pressure, and promotes a better skin tone and healing of skin conditions such as acne, eczema and psoriasis. It relaxes muscles, reduces fatigue, and reduces physical and emotional stress.

 

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