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

 

WHITE COCONUT CREAM CAKE

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

 

White Coconut Cream Cake Crust

2 cups almonds, soaked over night

1 cup Medjol or honey dates

Pinch of Celtic sea salt

White Coconut Cream Cake Filling

3 cups raw macadamia nuts, soaked

1 1/2 tbsp vanilla extract, liquid

1/2 lemon, freshly squeezed

1 cup water

Pinch of Celtic salt

Agave nectar to taste

2 tbsp coconut oil

White Coconut Cream Cake  Preparation

Grind the almonds in blender to get flour consistency.

Transfer almond flour to food processor, add Medjol dates, salt and blend ingredients thoroughly.

Form a ball.

Place the ball into a cake pan a gently press to form a crust.

In a food processor, mix macadamia nuts and water. Add freshly squeezed lemon, vanilla extract, coconut oil, pinch of salt and agave nectar.

Pour filling over crust and put in the freezer for a few hours.

When the cheeze cake firms take it out and decorate it with different fresh fruits.

                           

  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 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

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

 

 

 

DETOX YOUR BODY 

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

Body cleansing has been around for thousands of years. In ancient times people cleansed the body and the mind.

Detoxification today is even more important then in ancient times. Today we are exposed to millions of pounds of chemicals in our environment. Toxins such as pesticides, herbicides, plastics, petrochemicals, heavy metals, pollutants in our water, additives in our food and residues from drugs, cigarette smoke, dental filings and paints irritate our bodies, making them more prone to disease and ailments such as allergies, cancer, arthritis, heart disease etc.

Our bodies are overloaded and work overtime to eliminate toxic materials from tissues and organs.

Detoxification helps the body open all channels of elimination to remove toxins and waste deposits.

 

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

 

1.      Drink water

2.      Eat organic nutrient-rich food

3.      Exercise

4.      Dry skin brushing

5.      Infra-red sauna

 

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

 

 

 

 

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

 

 

LIVE BLOOD CELL ANALYSIS – NOW AVAILABLE in Toronto area

Nutrition House: Humbertown, Burlington

 

A small drop of blood taken painlessly from your fingertip is viewed with a high magnification microscope that transfers the image to a monitor. We analyze the immediate test result together, revealing subtleties which cannot be seen by standard laboratory tests!

 

Find out what’s REALLY going on in your body.  Recognize imbalances, detect early signs of serious health conditions, and maintain optimal health!

 

Life blood cell analysis can reveal:

­ Nutritional deficiencies

­ Digestive issues – incomplete digestion of fats and proteins

­ Liver stress

­ Bacterial and fungal levels

­ Circulatory problems

­ Blood PH – Acid/Alkaline balance

­ The condition of red blood cells

­ Folic acid, B12 and iron deficiencies

­ Hormonal imbalances

­ Environmental sensitivities

­ Chronic fatigue syndrome

­ Compromised immunity

Seeing your blood live on a TV screen is one of the most exciting and beneficial experiences you will ever go through.

Simona Stepancic, Restired Holistic Nutritionist, Orthomolecular practitioner and Raw food coach

www.wholeimagenutrition.com

 

 

 

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