Take 10!

Check out the “exercise and stretching” page to find great You Tube 5-20 minute workouts. Try to alternate body parts at least 4 x per week. Whether you do 5 or 20 minutes, you are doing SOMETHING!!

 

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LIFEWISE MEAL IDEAS

Planning meals is crucial to healthy eating. It does not have to be a multi ingredient recipe or anything high maintenance.
No matter how easy the meal, it must be thought of in advance; you need to take something out of the freezer, and also need to be sure you have the starch and veg to go with it. NEVER plan a meal without vegetables. They are the easy part. You can always keep frozen green beans or California mix stocked. Fresh broccoli is quick and easy. Carrots and turnip last weeks in the fridge.
Slowcookers are must for the busy working mother. Get it all ready the evening before and plug it in in the morning. Always use the low setting if it’s going to be on for 8 hours, or it will be overcooked.
A take out night or two is ok! Make it a cooked roast chicken with baked potato and a garden salad, or a low fat Sub or wrap.
Below are some easy ideas for meals:
Roast a chicken or turkey on the weekend; you will have leftovers for lunches and possibly Monday night supper if you start with a large enough bird/roast.
Pita or flatbread pizzas. Protein will be cheese and chicken or burger.
BBQ’d burgers on silver hills buns with salad or coleslaw/broccoli slaw or salad.
Simple bbq’d or broiled cuts of meat with veg and baked potato.
Shrimp or scallop stir fry with arctic garden stir fry frozen veg. (of course you can use chicken or meat, but the fish can be thrown in from frozen if you haven’t taken anything out of the freezer in advance)
FISH like haddock is so quick and easy, always have some in your freezer.
Tacos/fajitas…leftover or precooked breasts, sliced peppers, onions etc and salsa and a bit of grated cheese and low fat sour cream! Add a salad or some slaw!
Recipes; there are many, if you have planned properly you will have ingredients to at least 2 for the week (chicken pot pie, sheppards pie…)
Slow Cooker: recipes such as cabbage roll casserole or lasagna to name just a couple. OR, just cook your meat, and do the veg and starch when you get home.
Keep in mind that it doesn’t need to be complicated or fancy. Can be basic and easy. Just PLAN IT!!

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Zucchini Blueberry Muffins-12

 

Ingredient Amount
Cereal, oatmeal, dry, uncooked 1 cup
flour, sprouted 1 cup
Baking powder 3 tsps
Cinnamon, ground 1 tsp
Purvia OR OTHER HEALTHY SWEETENER 1/4 cup
Squash, zucchini, with skin, grated 1 cup
Oil, olive 1 tbsp
Eggs, raw 1 egg
milk, almond, unsweetened 1 cup
Blueberries, raw 1 cup

 

Directions

Preheat oven to 400.
Mix dry ingredients and blueberries.
Mix wet ingredients and zucchini.
Add wet to dry and stir until just mixed.
Distribute evenly into 12 muffin cups.

Bake 15-20 minutes.

1 starch per muffin

Note: 1/2 c chocolate chips can be used in place of berries.
Banana may be used in place of zucchini.
Sprouted wheat, spelt or kamut flour may be purchased at the bulk barn.

 

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SPROUTED GRAIN BREAD AND FLOUR

Oh, no, not some other new thing we ‘should’ be doing, right? In the case of sprouted flour, it’s true.
Not exactly new, sprouted whole grain flour stands to revolutionize baking as we know it. You might think all whole grain flours are alike and in most cases that’s true, but sprouted whole grain flour is like no other flour…in fact, it might not even be flour.
Sprouted whole grain flour is a finely ground, powdery, whole grain plant food made by intentionally sprouting the excellent quality whole grains and then milling them. The finished product is the result of germinating the whole grain into a living plant. It’s made from the entire plant: the germ, bran and endosperm.
So what? It’s still flour, with all the implications of flour: hard to digest, contributes to weight gain, right? Not really. Sprouting grain literally changes the composition of the resulting flour, creating a vegetable and not a starch.
When whole grains are sprouted, they are naturally converted into more digestible…and in some ways, more nutritious food. As the grain sprouts, it turns into a plant which the body recognizes as a vegetable, which are the easiest of foods to digest, in my view, because they are broken down by vegetable enzymes instead of pancreatic enzymes (which are usually less abundant in most people).
See, once the sprout pierces and opens the shell of the grain, the body can digest the sprouted grain as a vegetable. After all, they are sprouts now, like sprouting grass or any other plant. The sprouted grains are then dried and milled into flour.
The benefits to eating sprouted whole grain flour are numerous, but here are the Top Ten benefits:
1. Increased bioavailability of nutrients which are generally dormant in whole grains before sprouting which increases the nutrient density of the foods they are used in.
2. Sprouting returns the whole grain to a plant state, making for products that digest in the body as vegetables.
3. The glycemic response is significantly reduced and satiety is increased, both of which are useful in the management of weight and type 2 diabetes.
4. Sprouting increases the antioxidants, Vitamins C, B and carotene which help in the absorption of calcium, magnesium, iron, copper and zinc during digestion.
5. Sprouting grains increases amylase activity, the beneficial organisms like lactobacilli that aid in digestion.
6. It also enhances the hydrolysis of phytic acid, an enzyme inhibitor, which allows for better absorption of nutrients.
7. The grain remains whole, meaning it includes the bran, which contains most of the vitamins, minerals, fiber and phytochemicals found in intact whole grains.
8. The flavor is deeply developed and not bitter like the flavor in many whole grain flours that are not sprouted.
9. Baking with sprouted flour is the same as with other flour…substituted one to one for other flours, your result will be light, with a wonderful texture and flavor.
Sprouted wheat, spelt and kamut flour can be purchased at the Bulk Barn.

Sprouted breads, buns, bagels and English muffins can be found in the grocery store health food section freezer. Silver Hills and ezekiel brands make a wide selection, including hamburger buns!

If you haven’t already, convert ASAP!

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HOHOLIDAY COOKING (and eating)TIPS

Turkey Dinner

Turkey – lean protein, roasted, so no problems here!

Stuffing – make it healthier by using sprouted grain bread (Silver Hills). To make breadcrumbs, simply gradually add pieces of bread to blender. Let sit in open air until dried out. Add seasonings etc as you normally would.

Cranberry Sauce – use ½ the sugar and add stevia to desired sweetness, cutting the carbohydrate content in half!

Gravy – not much fat in turkey juices, but you can skim off any fat that is there. Pour juices in a clear pitcher/container. Fat will rise to the top. Thicken with a mixture of wheat or chickpea flour.

Starch – remember that sweet and white potato, squash and stuffing are all starches, so try to have only 2 choices here. If the stuffing is a must, choose from white or sweet potato and squash.

Vegetables –  try to have as much green as yellow and orange vegetable. You may like carrot, turnip and green beans or broccoli for example.

Dessert –  Do you really need it? This is always a large meal that all are quite adequately stuffed afterwards. If you must, go for a low fat trifle, or a crustless pumpkin flan or pudding. Even easier would be fresh fruit with soft cheese.

 

Leftovers – use leftover turkey wisely by making pot pies, soup, Divan and even saving some for salad. Hot turkey sandwiches on Silver Hills are great as well, but don’t have potatoes as this will double your starch intake!

If you are on a low carb plan: NO stuffing, NO potato or squash, thicken gravy with Guar or xanthan gum, and green veg, cauliflower and/or turnip only. Also, sorry, but no dessert! Unless you have decided to take the day off!!Cranberries should be sweetened with stevia only. You may have extra turkey! J

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HOLIDAY COOKING (and eating)TIPS

 

 

 

Turkey Dinner

Turkey – lean protein, roasted, so no problems here!

Stuffing – make it healthier by using sprouted grain bread (Silver Hills). To make breadcrumbs, simply gradually add pieces of bread to blender. Let sit in open air until dried out. Add seasonings etc as you normally would.

Cranberry Sauce – use ½ the sugar and add stevia to desired sweetness, cutting the carbohydrate content in half!

Gravy – not much fat in turkey juices, but you can skim off any fat that is there. Pour juices in a clear pitcher/container. Fat will rise to the top. Thicken with a mixture of wheat or chickpea flour.

Starch – remember that sweet and white potato, squash and stuffing are all starches, so try to have only 2 choices here. If the stuffing is a must, choose from white or sweet potato and squash.

Vegetables –  try to have as much green as yellow and orange vegetable. You may like carrot, turnip and green beans or broccoli for example.

Dessert –  Do you really need it? This is always a large meal that all are quite adequately stuffed afterwards. If you must, go for a low fat trifle, or a crustless pumpkin flan or pudding. Even easier would be fresh fruit with soft cheese.

 

Leftovers – use leftover turkey wisely by making pot pies, soup, Divan and even saving some for salad. Hot turkey sandwiches on Silver Hills are great as well, but don’t have potatoes as this will double your starch intake!

If you are on a low carb plan: NO stuffing, NO potato or squash, thicken gravy with chickpea flour, or better yet, guar or xanthan gum. have plenty of green veg, cauliflower and/or turnip. Cranberries should be sweetened with stevia, xylitol or erythritol only. You may have extra turkey!

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WEIGHT LOSS- ON LINE!

Lifewise is pleased to offer a new option for a healthier, leaner you!

For those of you who do not reside on PEI, or just don’t want the face to face appointments, or cannot travel, this is your answer!

What you get:

-complete personalized program consisting of menu plan, recipes, grocery lists- all based on your lifestyle, likes and dislikes, and present health status.

-weekly accountability (you will submit a food log via email)

-weekly feedback and motivation (includes troubleshooting if necessary)

-new recipes each week based on your participation in using them

-fast food lists and dining out guidelines

-weekly articles to educate you on good nutrition

-more energy, more focus and clarity, better sleep

-exercise and supplement recommendations

What you need:

-a computer and a scanner or a smart phone

-a good body weight scale

-a good food weighing scale

-a 3 ring binder and hole puncher (to stay organized)

-DESIRE to be healthy and lean

For more information please consult: http://www.lifewiseonline.wordpress.com

or email Alison at   lifewisepei@gmail.com

 

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