Sexy, Fit and Fabulous for 2014

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”, I want to look sexy, fit and fabulous.

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. We want to look sexy, fit and fabulous!

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, sexy, fit and fabulous 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,sexy, fit and fabulous 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 milk in a blender.  Add some maca and/or bee pollen, as well as frozen bananas. It is so 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 and we want to be sexy, fit and fabulous.

HERB BROCCOLI SALAD

2 cups broccoli, chopped in florets

1 yellow red bell pepper, cubed

2 tbsp capers, sundried

1 lemon, freshly squeezed

2 tbsp olive oil

1 tsp garlic, minced

½ tsp marjoram, dry

½ tsp sage, dry

Celtic salt to taste

Sunflower seeds

 

Combine broccoli, red bell pepper, capers, lemon, olive oil, garlic, marjoram, sage and salt in a salad bowl

Marinate the mixture for ½ hour

Sprinkle with sunflower seeds

 

BODY DETOX

with

Nutrient-rich foods: Seeds, Seaweeds and Blue-Green Algae

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

SEEDS:

 

Flaxseeds:

Flaxseeds are rich in omega-3 and omega-6 fatty acids. Flaxseed is a potent laxative, and is beneficial for intestinal tract and cardiovascular system.

 

Quinoa:

Quinoa (pronounced keen-wah) is an ancient grain-like seed. Quinoa has been cultivated in Andes, South America for more then 5.000 years.

Quinoa is high in insoluble fiber which helps prevent formation of gallstones, constipation, colon cancers, and heart disease. It also balances your blood sugar levels, which is very important during a detox when you may be eating less than your body is used to. Quinoa is a highly nutritious food packed with complete protein, iron, and high levels of potassium, B vitamins, magnesium, zinc, copper and manganese. Quinoa has a delicate taste and a nutty flavour when cooked. Have a bowl of quinoa every day.

 

 

SEAWEED:

 

Seaweeds are superfoods with remarkable health benefits. They are abundant in minerals and antioxidants such as beta-carotene, calcium, iron, magnesium, selenium, iodine and zinc.

Sea vegetables also contain alginic acid which binds in the intestines with heavy metals and then eliminates them through the stools.

 

WHEATGRASS:

 

Wheatgrass is a superfood with a good source of minerals, beta-carotene, B’s, vitamin C, E, calcium, magnesium, zinc, sulfur, chlorophyll, and amino acids.

Wheatgrass is anti-viral, anti-bacterial and a potent anti-oxidant. It detoxifies and alkalizes the blood, cleanses the gastrointestinal tract and liver, eliminates heavy metals and improves digestion.

 

SPIRULINA:

 

Spirulina is a green superfood rich in chlorophyll; it contains complete protein, minerals, carotenoids, all B-complex including high amount of B 12, and essential fatty acids. Spirulina is also a powerful antioxidant; it works on the lymphatic system, boosts the immune system and increases energy. Energize your mornings with a green spirulina drink.

 

Simona Stepancic BSc, RHN, ROHP, Registered Holistic Nutitionist, Raw Food Coach

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

 

 

HEALING AND BEAUTIFYING FOODS

 Arugula

Arugula, also known as roquette or rocket; is a pungent and highly alkaline cruciferous vegetable. It neutralizes acid waste products from the blood and lymphatic system and has antiviral and antibiotic properties.

Arugula contains dithiolethiones which is an anticancer and antioxidant compound recommended by American Cancer Society.

Arugula contains beta carotene, vitamin A, calcium, iron and sulphur. Sulphur is the mineral that will detoxify your liver, create mineralized hair, nails and glowing skin.

Arugula’s strong and spicy peppery/mustardy flavour gives a little punch when mixed with milder greens and salads. I use arugula regularly in my freshly made pates and salads.

Watercress

Watercress is a cruciferous vegetable in the mustard family. It has a bitter sweet taste and is rich in chlorophyll, vitamin C and E, beta-carotene, and vitamin A.

Watercress also contains iron, manganese, iodine and sulfur. Watercress is highly alkaline and also neutralizes acid in your blood and body. It stimulates bile, detoxifies the liver, and has been used in treatments for eczema, dermatitis, hair loss, and gout.

Watercress has a tangy taste and smell. It can be used in salads, dips, pates, and soups and added to vegetable juices.

Kale

Kale is rich in iron, beta-carotene, vitamin C, chlorophyll, calcium, potassium and sulfur. Kale has anti-viral and antibiotic properties. Kale has been used to treat constipation and arthritis.

Kale has a sweet and slightly bitter flavour; it can be used in salads, vegetable juices, soups, and can be steamed or stir-fried.

Cucumbers

Cucumbers are a very refreshing vegetable especially during the hot summer months. Cucumbers are high in water, fiber, and minerals such as silica, potassium, magnesium and phosphorus. In addition, cucumbers contain vitamin E, vitamin C, folic acid, beta-carotene and an enzyme erepsin which helps digest protein and kill tapeworms. Cucumbers are both a diuretic and laxative, and are the best kidney cleanser. They are alkaline and can reduce uric acid in the body. Cucumbers are low in calories, and go very well with avocados and nuts of all types. They can be also used is salads and juicing.

Red Radishes

Red radishes are high in B, E C, iron, potassium, silicon and sulfur. They contain an enzyme diatase which aids in the digestion of starches. Radishes are considered diuretic and are the most beautifying food. They are especially beneficial for skin, hair, nails, teeth and gums.

Radishes clean the liver, increase bile flow and prevent constipation. I add red radishes to my salads and wraps; I eat them with my home-made dips or just on their own with a little bit of sea salt. Red radishes add sweetness, punginess and colour to your dish.

Onion

Onions contain two powerful antioxidants, sulfur and quercetin. Sulfur is a beautifier; it cleanses the liver and skin, and helps build the connective tissue in the body. Quercetin has anti-bacterial and anti-fungal properties and helps neutralize the free radicals in the body. It also reduces the risk of certain cancers.

Onions go very well with avocados, nuts and seeds. I used them extensively in my homemade nut and seed pates.

Spirulina

 Spirulina is a blue-green algae found in warm alkaline and saline lakes and ponds in Central and South America and Africa.  A green superfood rich in chlorophyll, it contains complete protein, minerals, carotenoids, all B-complex including high amount of B12, and essential fatty acids. Spirulina can boost your immune system and increase energy. It is an excellent detoxifier and blood cleanser. Spirulina is available in powder, tablets, liquid and capsules. You can add spirulina to protein powder smoothies, soups, salads or stir a teaspoon into a glass of water.

Coconut and Coconut oil

Coconut is a good source of protein, B-complex, Beta carotene and minerals, especially iodine which is important for thyroid function.

 Coconut contains saturated fats called medium chain fatty acids or medium chain triglycerides (MCT) and is used as an immediate source of fuel and energy. It digests better and it is not stored in the body as fat reserves. Coconut butter has anti-bacterial, antimicrobial and anti-viral properties; it contains Lauric acid, Caprylic acid and Myristic acid.

Those who suffer from candida, yeast infections or allergies to mold can benefit from coconut oil.

I use coconut oil and young coconuts with the soft “meat” in my smoothies, creams, pies, cakes and ice-creams. Coconut water is also a great source of electrolytes, and is a good dehydration drink very similar in composition to human plasma.

Hemp (seeds, oil and protein)

Eating hemp seeds gives the body all the essential amino acids of Omega-3 and Omega-6.  The ratio of Omega 6 to Omega 3 EFA’s in hemp oil is thought to be the best in nature for promoting cellular health. Hemp foods reduce inflammation and benefit those with arthritis, cardiovascular disease, psoriasis and diabetes. You can use hemp seeds or oil on salads, cereals and in shakes and smoothies.  Find organic hempseed seeds and oil. Store it in a fridge after opening. Do not heat the oil!

Hemp protein containins all 20 amino acids, including the eight essential amino acids. It also contains essential fatty acids omega 3 and omega 6, and is an excellent source of dietary fiber, vitamins, minerals and antioxidants. Hemp protein provides you with energy, reduces food cravings, and improves the immune system.  Hemp protein is made by grinding the seeds of the plant Cannabis sativa L.  Unlike marijuana, hemp is free of THC (tetrahydrocannabinol), an active ingredient in marijuana. It is grown in Canada, China, Russia, France, England, Hungary and Holland.

Olives and Olive oil

Olives and olive oil are beautifying foods, high in vitamin E that erases fine lines and wrinkles. Olives are rich in protein and polyphenols, which are water soluble antioxidants with anti-fungal and anti-bacterial properties.

Olive oil soothes the stomach and helps a congested lymphatic system and lungs.

Olive oil greatly enhances salads and pates and also makes great snack foods.

Papayas

Papaya is a tropical fruit from Central America. It contains a high concentration of vitamin C, folic acid, potassium, calcium, vitamin A and the enzyme papain.  Papaya is a great detoxifier; it cleanses the digestive tract and alleviates flatulence. It is also enhances skin complexion, gives shiny hair and strengthens nails.

Papaya grows in clusters near the tops of the tree. There are different varieties with different shapes, sizes, and colours such as yellow, orange and red.  Choose at least half yellow papaya. Cut papaya in half lengthwise and scoop out the seeds. Seeds are edible, very spicy, and look like black peppercorn seeds. I use them in salad dressings to add spice, or I save them for garnishing.

Turmeric

Turmeric is an Indian curry spice. It was used for thousands of years in ayurvedic medicine to treat inflammation and gastrointestinal problems.

Turmeric is a potent antioxidant, anti-cancer and anti-microbial agent. It contains iron and manganese and is also a good source of fibre, potassium and vitamin B6.

Curcumin flavonoid in Turmeric is an anti-oxidant and is responsible for prevention and treatment of cancer. It enhances the liver’s ability to eliminate dangerous carcinogens and purifies the blood which helps clear the skin of pimples, acne and other impurities.

Turmeric is also a skin beautifier; it makes skin smooth, improves complexion and gives skin colour and texture.

Turmeric has a peppery and bitter flavour. You can use turmeric in salads, salad dressings, smoothies, juicing and lentil recipes.

Ginger

 Ginger is a potent cancer fighter and beneficial for treatment of arthritis and colds. It aids digestion, improves circulation and is anti-inflammatory.

Look for fresh ginger that is firm, not wrinkled.  You will find it in grocery stores, organic markets, as well as in pill form in health food stores. Fresh ginger can be used in cooking to make tea or adding it to fruit or vegetable juices.

These healing and beautifying foods are only a few among a long list that will maintain health of your body, not only nutritionally but therapeutically. Try to incorporate at least a few into your daily menu. Your body will thank you.

Simona Stepancic, Registered Holistic Nutritionist, Orthomolecular practitioner, Raw Food Coach

 

 

Foods that Heal

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

Foods that we eat daily shape our body, emotions, mind and spirit.

What we eat and how we eat also reflects a state of harmony within ourselves, the environment and the planet.

Food heals, prevents, and in some cases fights disease. Certain food can make us beautiful, while some causes inflammation in the body. Knowing this, it is easier to become conscious about our food choices.

Eating organic, fresh living plant food such as fruits and vegetables, nuts and seeds, sea vegetables, sprouts, and high quality oils is essential to get the glow, and experience vibrancy and aliveness.

These foods contain minerals, vitamins and plant pigments which are disease preventive phytonutrients and anti-aging antioxidants.

Phytonutrients are naturally occurring substances that plants create for their own protection. They give plants their colour, taste and flavour, strengthen digestion, detoxify your body, preserve your beauty, but most of all they are anti-inflammatory and have the greatest preventive effects against free radicals and inflammation.

The goal is to eat as many anti-aging antioxidants and anti-inflammatory foods as possible to boost the immunity and obtain lustrous hair, vibrant glowing skin, and strong healthy nails.

 Simona Stepancic, Registered holistic nutritionsit, Orthomolecular practitioner, Raw food coach