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.

 

 

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

 

                      

HEALING WITH COLOURS IN FOOD

Simona Stepancic BSc, RHN, ROHP

Holistic Nutritionist/Plant Based Nutrition Coach, Holistic  Orthomolecular Practitioner

I have a simple explanation what colour is. Colour is a result of light and it is broken down into wavelengths and into different vibrational levels.

Foods that we eat daily also carries a vibration  and each colour of the rainbow has its own frequency.  When we eat this colourful, high frequency food, we ingest positive energies into our body.

 Foods affect our body, emotions, mind and spiritual life.  What we eat and how we eat also reflects a state of harmony within ourselves, with the environment and with the planet.

Food is much more than fat, protein and carbohydrates. Foods also possess energies that are important for healing, maintaining, building and cleansing the body.  Each food has a particular taste, shape, colour and texture.

Full spectrum coloured food contains sunlight energies stored in plants through the process of photosynthesis.

Seven spectrum colours in food correspond to seven main energy centers or “chakras” in the body. The word “chakra” is derived from Sanskrit meaning “wheel”. A chakra is a spinning vortex or wheel of energy; each one is located along the spine from the base to the crown of the head.

Chakras can be affected by specific emotional and psychological issues, as they are connected to our nerves, hormones and emotions.  Chakras are the link between energy and the physical body.

                           

  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.

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

 

 

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