Wednesday, November 2, 2011

My New Toy

Remember the post about the Juicing? check it out here.

Well, after a lot of research and budget discussions with my husband (haha), I chose this one:

It is the OMEGA J8003 Nutrition Center Juicer

It is a great Juicer. 

It is pricier than the centrifugal juicers and the fruits and veggies have to be cut smaller.

It is a what you call a Masticating Juicer, which means it kind of chews the produce to get the juice out. 
This also means it does not heat up the fruits and veggies at all, so nutritionally it is the best one, no vitamins and minerals get lost. The juice is 'stable' for a longer period and can stay in the fridge for a few hours as with the centrifugal ones the juice should be consumed right after juicing.

And the cleanup is super fast, the parts are small and rinse off super easy. 

For us, this was the best choice and I have used it daily since I got it.

If you juice a lot of greens (greens are best!) add some lemons and an apple, takes the 'earthy' taste out a little bit.

And it is no secret that consuming a lot of greens supports your Immune System!
  (by the way, so much safer and more effective than any flu shot) 

 for a science article about the greens click here

smiles and stay healthy, n.

Saturday, October 22, 2011

The Flu

Please note that everything I write in this blog is my personal opinion.

With that said, here we go: 
I believe that getting the flu shot does not make any sense and wrecks your Immune System rather than helps it. 

The flu shot commercials on tv drive me up the wall and I think it is ruthless of King Soopers for giving flu shot customers 10% of their grocery purchase the day they get vaccinated in their pharmacies. You know that behind all this are the pharma companies who are NOT looking out for our best interests at all but for profit only!
(they belong to the 1%)

Also, who are we to think that it is not allowed anymore to get sick? It is good for your Immune System to fight something every now and then, and it is ok to let your body rest if you have a cold. 

Specially in the fall/winter months Vitamin C and green vegetables go a long way!

So, before you run and get a shot consider reading this article. Make an informed decision and don't believe everything only because they show it on tv or because your family physician is talking you into it.

Dr. Christine Anderson, Chiropractor in Los Angeles, wrote this article about the
7 Pillars of Natural Health Strategies for Cold-Flu Season

quote from the article:
'There are 4 issues in particular to the influenza vaccine. 1) The flu vaccine does not protect us from every flu; in order for the vaccine to be manufactured, they have to take an educated guess as to which strains will go into it well in advance. 2) One of the major downfalls of the flu vaccine is that the immune system become compromised right after the vaccine, leaving you susceptible to – you guessed it – getting the flu! 3) The flu vaccine is still manufactured using mercury based thimerosol; there is a mercury free version, but you have to ask for it and it may not be readily available. 4) The flu vaccine is cultivated in chick embryos; if you have an egg allergy or sensitivity you will want to avoid this vaccine and those who are concerned with animal welfare may object to this practice as well.'

stay healthy, n.

Wednesday, October 19, 2011

Zucchini Recipe

My friend gave me this Zucchini squash she got from a friend's garden, and needless to say I was in HEAVEN.

This thing was still big even after my first Zucchini dish:

Here is the recipe for those 'kind-of-breaded-zucchini wheels'

what you need:

Zucchini squash (as much as you want)
1 egg
handful of oats
handful of whole grain flour (which ever one you have or like)
herbs (the ones you use to flavor up your veggies)

how you do it:

cut zucchini wheels to your desired thickness (mine were about 1cm)
crack egg into a plate, whisk it up
mix oats, flour and herbs on a plate

soak zucchini wheels in egg
'roll' the 'in-egg-dipped' zucchini wheels in flour-oat-herb mix so they are nicely covered

cook them with olive oil (medium heat) in a frying pan, about 5minutes on both sides


The next day I made stuffed Zucchini. 
Unfortunately they were eaten before I could take a picture.
Basically I just cut thicker wheels, about 2 inches, cut out the middle part so they look like a tunnel with very thick walls. I laid them out in an oven safe dish and filled them with cooked ground beef, chopped up cauliflower and yellow peppers. Sprinkled some fake cheese on top and baked them in the oven until the Zucchini got soft.

It is one of my husbands favorite dish and a meal we both grew up with. Bummer he wasn't here to enjoy it.

 And of course the ground beef was from the happy cows found here.

love, n.

Tuesday, September 6, 2011

Fat, Sick and nearly Dead

I am always trying to figure out a way to get to people, to get people to understand what they put in to their bodies affects their health, their brain, their behaviour. I haven't found the right way yet.

But, today I watched a movie by Joe Cross, an Australian who was in his late 30ies; sick, fat and nearly dead!
He started juicing vegetables and took a challenge to only 'eat' juices with fruits and vegetables for 60 days.

The Movie is on Netflix, watch it, it is very inspiring.

for the Trailer click here

Joe goes on a road trip/journey through the states and meets a typical American truck driver (no offence please, but he was the stereotype, and like Joe; fat, sick and nearly dead)
The guy starts seeing his problem, starts tackling it, lives on juices for 60 days, continues to live healthier, loses 200plus pounds and inspires a lot of people.
What I like about him the most is how you can see that he got so much happier, how he could see the world and what was happening so much clearer, to say it really simple: he became smarter and smarter. And its all because his body was finally so relieved from not having to fight so many chemicals, fats, hormones and whatnot from fast food.

I will definitely buy a juicer now and do a juice fast every month or so. Honestly, for me it seems the easy way out from cooking! Haha, seriously, I am a total nutrition crazy person, but I still do not like to cook and come up with meal plans for the family. I probably shouldn't have admitted that but hey, I am just human. and a mom. (-: 
And as long as I still feed my family fresh and healthy food, I feel just find admitting that. (-;

Also, if you already have a juicer and love it (or not) tell me about it, I would like to figure out which one to get.

Monday, August 1, 2011

Birthday Cake

Happy Swiss National Day!

...and now to another birthday;

When we were little we could always count on mom to make us 'our' birthday cake. I think each one of us kids had a different favorite.

Last year I made a carrot cake for Selina, in a bear form, decorated to look like Winnie the Pooh. Needless to say, it had to be the same one again this year. And she wanted to help make it. The first thing that came out of her mouth when she got up in the morning was; 'Mom, can we do the cake now? what ingredients do we need?'
It so happened that the cake was baked by 9am!!!

Here I share the recipe with you and also how you can have a fun colorful cake WITHOUT Chemical Food Dye's!

The carrot cake recipe is from the ridiculously awesome '1000 VEGAN RECIPES' Cookbook by Robin Robertson 

Check her out here!

2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
2 teaspoons ground cinnamon
1/2 teaspoon ground allspice
1 teaspoon salt
1 cup sugar (I left that out and added 3/4 cups of Maple syrup)
1/2 cup plain or vanilla soy milk (rice milk works too)
1/2 cup canola or other neutral oil (I used olive oil, if you use canola oil remember to only use the organic kind)
1/4 cup Maple Syrup (only if you haven't use it yet instead of the sugar)
2 teaspoons pure vanilla extract
2 cups finely shredded carrots
1/2 raisins

preheat oven to 350degrees Fahrenheit

mix dry and wet ingredients together (sugar goes with the wet ones) in separate bowls. Add the wet to the dry ingredients, mix well.
Stir in the carrots and raisins until just mixed.

Bake about 45 minutes, until a toothpick comes out clean.

Now for the fun part!

For the frosting I just mixed vegan creme cheese and organic sugar in my little food processor. 
Add Cherries for a kind of purple-ish color.
Add turmeric for yellow. 
(it is almost tasteless if used in minimal amounts and mixed with sugar) 

Experiment with different fruits and veggies, like Beet Juice, Blackberries, Raspberries.

Here is our masterpiece. (-;

Last but certainly not least, the sprinkles! According to our 4 year old girly girl, NOTHING goes without sprinkles!!! Sprouts Farmers Market has vegan chocolate sprinkles as well as the colored ones but without the chemical food colorings or high fructose corn syrup.
YAY! That makes Mamma happy! (-;

Enjoy! and thanks for stopping by!

Happy August!

Wednesday, July 27, 2011


We try to only eat meat that we know where it comes from. And to preserve our beautiful Mother Earth we have to make sure to only consume meat from animals that were raised the way animals are supposed to be raised. 
We found the Four Sisters Farm through a friend who sent me the link.

So, we bought a share of a cow. She had a happy life eating grass - and only grass - on the western slopes in the Colorado Rockies. 

Check out their website here.

See for yourself. 
A pictures says more than a thousand words!!!
(pictures are downloaded from their website, with permission)

(-: (-: (-:


Do you know whats in your meat???

Cows are supposed to eat GRASS!!! Nature made them that way. Today, most of the cows that will be slaughtered for the beef on your table is fed corn. Corn is cheap and genetically modified to withstand pesticides. Cows spend their sad life cramped together in a grassless pasture standing in their own manure eating GM Corn and other foods that make them fat and grow faster.
(I have seen and smelled them; on roadtrips through Nebraska along I-80 and through California along I-5)

(along I-80, Nebraska)

Cows are injected with Bovine Growth Hormone (BGH) and rBGH (the genetically engineered version of BGH)

Everything the animals eat and get injected with, will end up in your plate as well.

In a one McDonalds hamburger might be the beef of a 1000 different cows.

To process large amount of beef artificial preservatives, sodium nitrite and chemicals are added.

Processed Chicken Nuggets contain several dozen ingredients.

Non organic meat contains more fat, and fat atracts and stores all the chemicals and polutions the animal ate through their food.

Organic grass fed beef is naturally very lean and contains the right amounts of all the different fats.

Read more here: 

'If slaughter houses had glass walls, everybody would be a vegetarian' paul mccartney

and now look at those cute cuddly cows again!!! 

love, n.

Friday, July 8, 2011

Homemade Pizza = Family Fun

We love to make pizza's as a family. It seems to have become a 'negro' family tradition. My Dad built a Pizza oven for his backyard and he makes 

I started making homemade pizza with my kids. Its been years that I had frozen pizza, just not worth it.

And its so easy, your kids can do it. (-;

making the dough

flattening into whatever shape you want

tomato sauce first
then add whatever veggies you like

so much fun
cheese on the top! 
don't forget some herbs and spices

they each ate their whole pizza!

Pizza dough recipe:
For a family of four, makes about 5 little pizzas

 3 cups of whole grain flour (I use spelt flour)
 1-2 tablespoons salt
 1/2 tablespoon dried yeast
 2-3 tablespoons olive oil

mix all those dry ingredients

 approx. 3/4 cups of slightly warm water

Mix the dough with wooden spoon or your hands. 
Add more water if needed (or more flour).

You should have a nice elastic ball of dough, not sticky. 
Cover bowl with clear wrap and let the dough rise for at least 2 hours.

Then it is ready to form into pizzas.

Add tomato sauce first, then veggies, meats, fish......after your own taste. 
Sprinkle cheese on top, add spices and herbs.
I also pour a little olive oil on top.

Preheat oven to 375degrees Fahrenheit and bake pizzas for about 20 to 23 minutes. 

Broiling at the end for a couple minutes adds some color to the pizzas.
Our Pizzas are usually vegan, we use vegan cheese (Daiya Brand) and whatever vegetables I have in  the fridge, there is always something, leftover veggies work as well.


love, n.

Tuesday, June 28, 2011

A Book Recommendation

I want to recommend one of the best books I have ever read in my life! Sorry, it is not fiction, it is the blood honest truth. 

Disease - Proof Your Child
 Feeding Kids Right  
by Joel Fuhrman, M.D.

Do you know those baby books/brochures they give you for free at the hospital after you had a baby? I believe that they should give EVERY parent THIS book!

Buy it or get it at your local library.

One of my favorite information in this book is probably how he explains why it is so beneficial to breast feed your child til the age of 2. Gaps in the digestive tract of a baby are designed to absorb the Immunoglobulins in mother's milk, a Babies Immune System is still underdeveloped and immature until the age of 2, the same age as those gaps in the intestine start to close. Nature designed it this way!

He even has kids tested recipes in the back of the book, so keep it in your kitchen for easy access.

The book reads pretty easy, a lot of information to absorb, but once you start you can not stop.

To Real Food for your Family! (-:

love, n.

Update December 2013: The book is now also available digital: 

Saturday, April 9, 2011

Easter - Eggs...!

It is almost Easter people! 
I love Easter, I don't really know why though, I think it comes from growing up in Switzerland, Easter is kind of a big deal, you know Swiss Chocolate Bunnies, the Sugar Eggs... yum! Also with Easter: spring and nicer weather finally came (sometimes). 
When I hear Easter I see bright cheery colors like grass green, yellow, pink, new flowers, tulips... you get the picture.

So, let's talk about Eggs! 
Yes, EGGS!

I have a recipe (I kind of invented it) I want to share with you and some Egg facts!

Eggs are the best and safest animal product you can get. Our family loves eggs. The kids mostly like them hard boiled and peel them themselves; good for breakfast, a snack, dinner...

The facts:

- 1 egg has 6 grams of protein
- 1 egg contains 13 essential nutrients
- in Europe hens were domesticated as early as 600 B.C.
- the U.S. produces about 75 billion eggs a year
- egg yolk have the highest source of choline 
(a supporter of the brain, nervous system, cardiovascular system)
- egg whites contain less nutrients than egg yolks 
(so do not leave the egg yolk out, it has all the good stuff)

And how it all comes together:

The egg yolk is kind of like the uterus of the growing baby chick, right? so it makes total sense that the egg yolk contains so many different nutrients and is actually very good for us. Just think about it for a little bit and then move on, it is kind of gross. It nourishes the growing baby. OK, time to let it go again (-:

to the recipe:


you need:
-handful of spinach
-half a pepper
-handful of carrots
(or whatever veggies you have available, onions, mushrooms, or even some deli turkey or chicken)
-5 eggs
-muffin forms
-seasoning, herbs
(or cheese alternative, we use almond cheese)

preheat oven to 400 degrees Fahrenheit (200 Celsius)

chop veggies into small pieces
 (I use a little food processor that chops it for me)
add them all to a big bowl
crack the eggs in there
add seasoning and herbs after your own taste

(I love this one)

mix everything with a whisk

fill up the muffin forms to 3/4 full
 bake in the oven for about 15 minutes, insert a toothpick or something to check if egg is baked thoroughly

while still hot, sprinkle some cheese on top, or you could also add the cheese to the muffins a couple minutes before you take them out of the oven...

perfect Easter breakfast!

Friday, April 8, 2011

International Seed Day

Join us for Seed day and GO GMO-FREE!

just a reminder from the tree hugger network. read it here.

do it for your children:

the animals:

and nature!

Thursday, March 31, 2011

Hello Spring

The beginning of spring is the perfect time for renewing yourself
in nutrition language this means to detoxify your body!

Is this a big unknown for you? Scared? You should be (-; not from the phrase ‘to detoxify’ but more from all the accumulated toxins in your body... so keep reading and you will be fine!

WE live in a very toxic world. 
Pollution in the air and water, the daily stress, our surroundings are as unhealthy as ever.
To make matters worse, the typical American diet contributes to very poor health. 
Because only if we nourish our body with the proper organic food and supplements we stand a chance to fight all the other ingested toxins.
But if the body is malnourished and does not meet the basic nutritional needs, then diseases and obesity are inevitable.
This problem is called Autointoxication.

Autointoxication is self-poisoning caused by microorganisms, metabolic wastes and other poisons produced within the body.

Where does all this bad stuff end up?
In all our excreting organs and cells most definitely and the biggest part of it in an unhealthy large Colon. (Colon = large intestine: the end portion of the human digestive tract)

You might think now: if it is in the colon, why aren’t we just eliminate it out by going to the bathroom?

That is exactly where the problem hides: average American diets do not contain nearly enough fiber to eliminate toxins from the body on a daily basis.
The average American diet consists of high-fat, low fiber, refined – processed junk food, sugar, preservatives, artificial sweeteners, and white flour products...

All these unhealthy foods cannot pass through the colon without fiber. White flour products as an example are stripped of all the fiber, nutrients, vitamins and minerals. It cannot be passed through the colon and accumulates on the colon walls building up waste and toxins to the extent of Colon toxicity.
You must also understand that if the colon doesn’t work right, is full of toxins and waste, the Immune System gets impaired. A lot of diseases and illnesses have been found to have a toxic Colon as an underlying/primary cause.

recommended daily fiber intake: 20-30grams/day
other authorities recommend 40 grams, those with diabetes should consume about 50grams/day
 a pear has 5 grams of fiber
a healthy Colon contains nearly 60 varieties of micro flora and bacteria to help w/ digestion, maintain pH and prevent overgrowth of harmful bacteria
in a healthy colon the good bacteria outnumber the bad
the average American may be carrying as much as 10-25 lbs of impacted fecal matter in their colon measured on an average sized NOT overweight person

How to detoxify?

While it might be a good idea to target all organs in your body, 
(there are is a variety of different herbs that help detoxify certain organs, if you know of an organ in your body that needs special detox care talk to someone at you local health food store, they can educate you about the special herbs or supplements for the specific organ. For example milk thistle for a liver detox)
I want to emphasize on the nutritional aspect and the detoxification of the Colon as it plays a major role in the overall health of a human being.

Detoxify your body means to not ingest any more toxins. So, for at least 10 days, your diet should not contain any processed food, meat, eggs, dairy, wheat, white flour, sugar, preservatives, food coloring, coffee and alcohol.

What it should contain is:
WATER 2 quarts per day (more if you are overweight, work out or in hot weather)
Fresh fruits and vegetables: any berries, pears, apples, watermelon, broccoli, carrots, cauliflower, sweet potatoes, beets, Brussels sprouts (just to give you a few)
NO corn,  NO potatoes
Whole grains like brown rice, oat bran, quinoa.
Fish (without coloring)

As for supplements I recommend a multivitamin,
a fiber supplement containing both soluble and insoluble fiber 
(a good fiber supplement should always contain psyllium husk – one of the best sources of fiber)
and an antioxidant 
(antioxidants are found in fruits, specially berries. There purpose is to eliminate free radicals from your body)

Last but not least, there are also commercially prepared pills on the market, which contain all the right supplements to help with detoxification. One I can recommend is found here

Just always keep in mind: only swallowing a pill does not detoxify your body, your diet needs to be adjusted, eliminate the intake of toxins as much as possible!

Just a few symptoms that could be a sign that a spring detox might be in order;

Overweight, tired, apathy, 
headaches, constipation, skin rashes, 
insomnia, bloating, dark eye circles, mood swings

Ideal a detox with the whole package of nutrition changes and appropriate supplementation would last about 3 weeks. If you feel overwhelmed just by the thought of changing everything for 3 weeks, start with 10 days...
 After the 10 days try to add another 10 and go from there. Some of you might not even feel like it is so bad. 
Key to success: plan ahead. Get the family involved. Yes, also kids can eat like this! Put together a meal plan, write down all the good foods you can eat and you enjoy and then add some new ones to try. Observe changes to your body, challenge yourself and have fun with it!

If you need help, please let me know. I would love to be of assistance.


love, n.

Tuesday, March 15, 2011

The Most Forgotten Nutrient


 Here comes a post about water - the most important nutrient there is and unfortunately still not  accessible enough for all people on this planet!!!

(Tip for kids: have them choose their  BPA free water bottle and have it accessible for them at ANY TIME and ANY PLACE)

Do I drink enough water? a question we should ask ourselves from time to time.
Water is essential for survival, if humans do not intake water for 4 days or more we die!

How much water;
recommended are 1.5 -2 quarts of fresh, filtered water daily.
2 quarts equal about 2 liters, 8 cups or 0.5 gallon

Two thirds of our body is H2O: which makes it the most important nutrient.

Natural water (meaning typical spring water - which has the source deep underground) can provide significant quantities of minerals such as Calcium. In natural spring water 100mg Calcium can be found per quart. Which could make water a significant source of Calcium. Since tap water is not safe to drink in all cases and regions, bottled store bought water is the alternative to it. But while it does not contain any harmful bacteria or pollution the purification process also washed out all the good minerals and nutrients. A compromise I guess that has to be made.

Symptoms of not getting enough water;
mental confusion,
higher risk of urinary tract infections and kidney stones.

Other problems:
Diabetics or borderline Diabetics are often thirstier than healthy people, because the body tries to dilute the glucose level in the blood, but through drinking excess of water it can actually be more toxic for body cells.

Kids who are unusually thirsty may be deficient in essential fats.

Drinking sugary drinks makes you drink even more as well.

Can we drink too much?
Actually YES: the intake of too much water can lead to kidney failure.
(people on drugs such as Ecstasy may drink too much in fear of dehydrating and there are other drugs that disturb the normal thirst reflex)

But while only a handful of people actually die from drinking too much water, way more loose their live to not drinking enough.

So, my recommendation is:
Drink 8-10 glasses (8oz) of pure, filtered water daily. 
add more if you are working out, in hot weather or for weight loss
Add freshly squeezed lemon juice or herbal teas for some flavor if desired.

and make your body and yourself happy!

love, n.