ApplesManzanasMaçãsPommes

Apple


Apples

Apples help regulate your blood sugar. Apples are loaded with phytonutrients including polyphenols,
which help prevent spikes in blood sugar several ways.

Recent research has discovered that the polyphenols in apples can stimulate the beta cells of the pancreas to secrete insulin, helping diabetics and pre-diabetics.

The polyphenols also lessen absorption of glucose from the digestive tract, and stimulate the insulin receptors, increasing the uptake of glucose from the blood.

Also, the flavonoids like quercetin that apples contain inhibit enzymes (including alpha-amylase and alpha-glucosidase) which help break down complex carbohydrates into simple sugars. When these enzymes are inhibited, your blood will have fewer simple sugars.

Apples are among the alkalizing fruits. Unfortunately, apples are often covered in pesticides. If you cannot get organic apples, you may have to cut off the skin, sacrificing some of the nutrients (and cutting off the skin will not eliminate the pesticides that have been absorbed into the flesh of the apple, so the only real solution is to buy or grow your own organic apples).

Apples

Las manzanas ayudan a regular el azúcar en la sangre. Las manzanas están cargados de fitonutrientes incluyendo polifenoles, que ayudan a prevenir los picos de azúcar en la sangre de varias maneras.

La investigación cientifica recientamente ha descubierto que los polifenoles en las manzanas pueden estimular las células beta del páncreas para secretar insulina, ayudando a los diabéticos y prediabéticos.

Los polifenoles también disminuyen la absorción de glucosa desde el tracto digestivo, y estimulan los receptores de insulina, aumentando la captación de glucosa de la sangre.

Además, los flavonoides como la quercetina que las manzanas contienen inhiben enzimas (incluyendo alfa-amilasa y alfa-glucosidasa) que ayudan a descomponer los carbohidratos complejos en azúcares simples. Cuando se inhiben estas enzimas, su sangre tendrá menos azúcares simples.


Apples

Maçãs ajudam a regular o açúcar no sangue. Maçãs são carregados com fitonutrientes, incluindo polifenóis,
que ajudam a prevenir picos de açúcar no sangue várias maneiras.

Uma pesquisa recente descobriu que os polifenóis da maçã pode estimular as células beta do pâncreas a secretar insulina, ajudando diabéticos e pré-diabéticos.

Os polifenóis também diminuir a absorção de glicose pelo trato digestivo e estimulam os receptores de insulina, aumentando a captação de glicose do sangue.

Além disso, os flavonóides quercetina como que as maçãs contêm inibe as enzimas (incluindo alfa-amilase e alfa-glicosidase), que ajudam a quebrar os carboidratos complexos em açúcares simples. Quando estas enzimas são inibidas, o seu sangue terão menos açúcares simples.

CantaloupeMelon

Cantaloupe

Cantaloupe

Cantaloupe contains vitamin C, vitamin A, beta-carotene, manganese, and lots more nutrients.


Cantaloupe

Cantaloupe contains vitamin C, vitamin A, beta-carotene, manganese, and lots more nutrients.

Natalia’s Raw Vegan Carrot “Cake” SaladEnsalada “tortita” de Zanahoria de Natalia

Natalia's Carrot Cake Salad


This fantastic recipe comes from Natalia Star of Oceanica Wellness. Natalia has created a masterpiece that is nearly too pretty to eat.

Carrot Cake Salad  - grated carrot and alfalfa sprouts on top  of kale

Ingredients: Carrots, alfalfa sprouts, broccoli, sun dried tomatoes, extra virgin olive oil, fresh lemon juice, paprika, kale.

natalias carrot cake salad 2

Preparation instructions: shred two large carrots and a small head of broccoli. In a large bowl, mix the aforementioned shreddings with some alfalfa sprouts, sun-dried tomatoes, extra virgin olive oil, freshly squeezed lemon juice, and paprika. Press the mixture into the shape that you like, and top with more sun-dried tomatoes. Surround it with small bouquets of kale. Enjoy!

natalias carrot cake salad 3

Natalia Star

Natalia is the founder of Oceanica Wellness. Her writing is uplifting and inspirational. She wants to help you to enjoy a healthy lifestyle and is my co-hostess in our 7-day Raw Vegan Challenge.


Esta fantástica receta viene de Natalia Star de Oceanica Wellness. Natalia ha creado una obra maestra que es casi demasiado bonito para comer.

Carrot Cake Salad  - grated carrot and alfalfa sprouts on top  of kale

Ingredientes: zanahorias, brotes de alfalfa, brócoli, tomates secados al sol, aceite de oliva extra virgen, jugo de limón fresco, pimentón paprika, col rizada.

natalias carrot cake salad 2

Instrucciones de preparación: triturar dos zanahorias grandes y una pequeña cabeza de brócoli. En un tazón grande, mezcle los shreddings mencionados con algunos brotes de alfalfa, tomates secos, aceite de oliva virgen extra, zumo de limón recién exprimido, y el pimentón. Presione la mezcla en la forma que te gusta, y encima con más tomates secados al sol. Rodea con pequeños ramos de la col rizada. Disfrute!

natalias carrot cake salad 3

Natalia Star

Natalia es el fundadora de Oceanica Wellness . Su escritura es edificante e inspirador. Ella quiere ayudarle a disfrutar de un estilo de vida saludable y es mi co-anfitriona en nuestro Desafío Crudi-Vegana de 7 días.

PearsPeras

Pears

Pears

Pears contain vitamins B, C, E and K, plus calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.

Pears

Las peras contienen vitaminas B, C, E y K, mas calcio, hierro, magnesio, fosforo, potasio, sodio y zinc.

PineapplePiña

Pineapple

Pineapple

Pineapple is a sweet tropical fruit that is loaded with manganese and vitamin C, plus several B-vitamins and many other vitamins and minerals.

You can enjoy pineapple by itself or combine it with almost any other fruit or vegetable… pineapple is a great addition to salads, smoothies and raw vegan desserts including pies and ice cream.

Pineapple

Piña es una fruta dulce tropical cargada de manganeso y vitamina C, además de varias vitaminas B y muchas otras vitaminas y minerales.

Puedes disfrutar la piña solita o combinala con cualquiera otra fruta o vegetal… la piña es excelente en ensaladas, batidos, y postres crudiveganos incluyendo helado de piña.

GrapesUvas

Grapes

Grapes

Grapes are high in antioxidants such as resveratrol, flavanols, flavonols, phenolic acids and carotenoids, as well as vitamins K and B2, and copper. Please choose organic grapes as conventionally-grown grapes are unusually-high in pesticides.

Grapes

Las uvas son ricas en antioxidantes como el resveratrol, flavonoides, ácidos fenólicos, flavonoides y carotenoides, así como las vitaminas K y B2, y cobre. Por favor, elija uvas orgánicas como las uvas de cultivo convencional son muy altos en pesticidas.

WatermelonSandia

Watermelon

Watermelon

Watermelon is more than 90% water, and it has several B-vitamins, vitamin C, lycopene, amino acids, calcium, iron, magnesium and many more important nutrients. Plus it has a delicious taste that ranges from light to moderate sweetness. The watermelons that we have here in Panama are among the sweetest varieties in the world.

You can enjoy watermelons a variety of ways: Slice it up and eat it piece by piece, preferably with family or friends. You can easily make watermelon juice or even watermelon ice cream.


Watermelon

Más del 90% agua, además de muchos nutrientes importantes incluyendo varias vitaminas del complejo B,
vitamina C, licopeno, aminoácidos, calcio, hierro,magnesio y muchos más.

Puede disfrutar la sandia de una variedad de formas: cortalo y lo comes pedazo-por-pedazo, preferible con familia o amigos. Ademas, puede hacer jugo de sandia, e incluso puede hacer helado de sandia.

7-day Raw Vegan ChallengeEl reto crudi-vegano de 7 dias

7-day raw vegan challenge Click here (or click the image to the right) to download our 7-day raw vegan menu and shopping list

Welcome to our 7-day Raw Vegan Challenge! We are so happy you joined us! It is time to try a beautiful healthy way of eating! This challenge will help you to start developing the habit of eating more fruits and vegetables, to avoid toxins and to reduce inflammation. The raw vegan lifestyle can help you with skin problems, digestion, weight management and it will definitely give you more energy!

“Vegan” means absolutely no animal product (meat, fish, eggs, and dairy). And “Raw” means uncooked. So you’ll be eating the foods that nature intended for human consumption… foods that are delicious in their natural form, and the easiest to digest.

During this challenge you can follow our 7-day meal plan. But don’t stress over following it exactly. You can add, subtract or substitute any raw fruit or vegetable that you choose. You can also modify the quantities to suit your appetite. Feel free to create your own recipes too! Make sure to fill up your fridge before the challenge… there is a shopping list at the end of our PDF!

Remember, you are stronger than this challenge and this challenge will make you stronger!

Peace & Love,

Natalia Star
Oceanica Wellness

 

Michael Ducharme
Lotus Garden Spa and Wellness Community

Click here to download our 7-day raw vegan menu and shopping list

 

Monday

Breakfast suggestion: 1⁄2 – 1 Watermelon

More than 90% water, plus many important nutrients including several B-vitamins, vitamin C, lycopene, amino acids, calcium, iron , magnesium and many more.

Lunch suggestion: 1 kg of Grapes

Grapes are high in antioxidants such as resveratrol, flavanols, flavonols, phenolic acids and carotenoids, as well as vitamins K and B2, and copper. Please choose organic grapes as conventionally-grown grapes are unusually-high in pesticides.

Dinner suggestion: FullyRaw Deep-Dish Lasagna!

Dessert suggestion: Berry Rhubarb Pie!

Tuesday

Breakfast suggestion: 1⁄2 – 1 Pineapple

Pineapples are loaded with manganese and vitamin C, plus several B-vitamins and many other vitamins and minerals.

Lunch suggestion: 4-5 Pears!

Vitamins B, C, E and K, plus calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.

Dinner suggestion: FullyRaw Tabouli!

challenge-wednesday-header


Apple


Cantaloupe

Dinner suggestion: Kristina’s awesome rainbow salad & guacamole!

oceanica and lotus challenge - thursday

Breakfast suggestion: 1 Kg of Strawberries!

Lots of vitamin C, manganese, and essential unsaturated fatty acids. Strawberries also contain anti-inflammatory phytochemicals (such as polyphenols, flavonoids and phenolic acids) that help prevent both cancer and heart disease.

Lunch suggestion: 4-5 Avocados!

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins such as folic acid. Avocados are high in healthy fats such as oleic acid, palmitic acid and linoleic acid, and studies have shown that consuming avocados regulates blood cholesterol (increasing HDL “good” cholesterol while decreasing LDL “bad” cholesterol)

Dinner suggestion: Megan’s Raw Vegan Falafel!

  • Raw Sunflower seeds (soaked)
  • 1 tsp. lime juice
  • Purple cabbage / Romaine
  • 2 cups of carrots
  • 1/2 tsp. coriander seeds
  • Tomatoes
  • 1/2 cup Cilantro
  • 1/2 tsp. cumin seeds
  • Chopped green onions
  • 1/4 cup sesame seeds
  • 1/2 Tbsp. sesame tahini
  • 1 Tbsp. lime juice

Dessert suggestion: FullyRaw Jelly Donuts!

oceanica and lotus challenge - friday

Breakfast suggestion: 1⁄2 – 1 Papaya!

Papayas are loaded with vitamin C, plus vitamin A, potassium, magnesium and lots of other nutrients. Papayas are alkalizing and extremely easy to digest.

Lunch suggestion: 6-7 Kiwis!

Kiwis are high in vitamin C, plus vitamins E and K, potassium and magnesium, and the carotenoids beta-carotene, lutein and zeaxanthin. Kiwis have been shown to prevent blood clotting as effectively as aspirin, with no side effects. The skin is edible and nutrient-dense.

Dinner suggestion:
Kristina’s Fully Raw Holiday Salad

oceanica and lotus challenge - saturday-1000x300

Breakfast suggestion: Dragonfruit!

Lunch suggestion: Ice Cream!

Dinner suggestion: FullyRaw Minestrone Soup!

oceanica and lotus challenge - sunday header

Breakfast suggestion: Bananas!

Lunch suggestion: Peaches!

Dinner suggestion: Raw Vegan Pizza!

oceanica and lotus challenge - sunday header

Sugerencia para el Desayuno: Bananas!

Sugerencia para el Almuerzo: Duraznos!

Sugerencia para la Cena: Pizza Crudi-Vegana!

oceanica and lotus challenge - saturday-1000x300

Sugerencia para Desayuno: Dragonfruit!

Sugerencia para Almuerzo: Ice Cream!

Sugerencia para Cena: FullyRaw Minestrone Soup!

oceanica and lotus challenge - friday

Sugerencia para Desayuno: 1⁄2 – 1 Papaya!

challenge-wednesday-header


Apple


Cantaloupe

desafio-crudivegano-7-dias
Haga clic aquí (o en la imagen a la derecha) para descargar nuestro menú crudi-vegana y lista de compras de 7 días

¡Bienvenid@ a nuestro Reto Crudi-Vegana de 7 días! ¡Estamos contentos de tenerl@ con nosotros! Es hora de probar una hermosa forma de comer! Este reto le ayudará a comenzar a desarrollar el hábito de comer más frutas y verduras, para evitar las toxinas y reducir la inflamación.

El estilo de vida crudi-vegana le puede ayudar con problemas de la piel, la digestión, control de peso y sin duda le dará más energía!

“Vegana” significa absolutamente ningún producto de origen animal (carne, pescado, huevos y productos lácteos). Y “Crudi” significa sin cocinar. Así que van a comer los alimentos que la naturaleza destina para el consumo humano… Los alimentos que son deliciosos en su forma natural, y los más fáciles de digerir.

Durante este desafío, puede seguir nuestro plan de comidas de 7 días. Pero no se estrese en seguirlo exactamente. Puede sumar, restar o sustituir cualquiera fruta o verdura cruda que usted elija. También puede modificar las cantidades para satisfacer su apetito. Siéntase libre de crear sus propias recetas también!

Asegúrese de llenar la nevera bien antes del desafío… hay una lista de compras al final de nuestro PDF!

Recuerde, usted es más fuerte que este reto y este reto le hará más fuerte!

Paz & Amor,

Natalia Star
Oceanica Wellness

Michael Ducharme
Lotus Garden Spa y Comunidad de Bienestar

Haga clic aquí para descargar nuestro menú vegana cruda y lista de compras de 7 días

challenge-wednesday-header


Apple


Cantaloupe