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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Health Tips and Tricks!

*Curcumin, the plant chemical that colors turmeric, helps block plaque related blockages in the brain that lead to Alzheimer’s. Do like they do in India, use turmeric like salt!

*The presence of a worm (or worm hole) in an apple ensures the lack of pesticides used!

* One tsp of thyme has as much antioxidant as 1/2cup of chopped tomatoes!

*Try this for a natural diuretic: 1 litre water, sliced cucumber, squeeze of lemon juice t taste and some fresh sliced ginger root. Tastes great too!

*According to German researchers, if you drink 16 ounces of cold water 1st thing in the am, you will boost your metabolism by 24% for a full 90 minutes! Why not try it; it’s good for you anyway!

*Your body effectively uses 94% of the protein in a whole egg!

*Red peppers have 9x the beta carotene, 10x the vitamin A and double the vitamin C then green peppers

*Drinking strong green tea within 2 hours after eating helps the break down of fat by 30%!

*Eating sugar at night causes hormones to shift into fat storing mode. Try to stick to protein and dairy of night snacks!

*Dark chocolate, tomatoes, pomegranate and green tea all contain a type of antioxidant that migrates to the upper layers of your skin and boost your resistance to damaging ultraviolet rays

*Consuming 2000mgs or more of vitamin C daily will boost your collagen production and thus cause your skin to age (wrinkle) more slowly

*Studies show that women who consume 2 tsps or more of olive oil per day have a 73% reduced risk of breast disease then women who take in little or no olive oil

*The kind of starch found in bananas (especially slightly green ones) is called resistant starch; it passes through the digestive tract largely undigested, and helps feed the GOOD bacteria in your gut

*Pure natural, raw cocoa is higher on the ORAC (antioxidant) scale then blueberries or blackbeans

*Research says that alcohol combined with artificial sweeteners gets you almost twice as drunk as booze mixed with normal sugar

* Diet sodas confuse our brains into thinking we ate sweets, but when the calories aren’t there to catch up, we crave more and more sweets to satisfy the deficit

*Sugar weakens the skin, causing wrinkles and sagging. Eat less sugar, age slower

*Sweet potatoes have fewer calories, more calcium and more vitamin c then white potatoes, and are loaded with beta carotene

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LIFEWISE PARTY TIPS

If you are stressed about eating and weight gain over the holidays, make your objective to maintain your weight. This is a great achievement for the busy, food filled, Christmas and New Years events!

  • Don’t go to a party hungry: It is wise to “save up”: when you know you are going to a party where irresistible foods will tempt you. Have your usual breakfast. Have vegetables and lean protein for lunch (no starch, no fat). We often eat faster and more when we are  hungry, so you may even need a small salad, some raw veg or veg soup before heading out!
  • Watch your portion sizes: Go for small portions. This way you can sample all the different foods. Moderation is always the key. If you have many events to attend, choose the ones that you are going to indulge a little more at, you cannot indulge at every one and not gain weight!
  • Make a conscious choice to go higher carb OR higher fat: Knowing what to expect at a party can help you set up your day. The worst thing you can do is eat BOTH too many foods rich in carbohydrate, AND too many high fat foods! So, its either the fat or the sugar/starch. Make the choice and stick to it. If you weaken, make up for it the next day by staying low fat and low carb, and getting some extra exercise.
  • Alcohol: Wine, Bloody Marys/Caesars or spirits with water or club soda, which have fewer calories. Avoid liqueurs, pop and fruit juice. Remember: Calories from alcohol tend to be stored in the abdomen. People who are overweight actually gain weight more easily when they consume alcohol.
  • Drink plenty of water: Alcohol and coffee can dehydrate your body. Try to remember to drink enough water, which can be soda water with lemon or herbal teas to make it more interesting!
  • Physical activity: Be sure to get an adequate amount of activity. If you were already in an exercise routine, stick to it. If you are finding it difficult to find the time, plan time. You may get a little less than usual in, but some is better than none! If you were not in a solid routine, be active by taking nice brisk walks! It is a great idea to get some good exercise in on a day you KNOW you are going somewhere that you will likely be off track. This will get your metabolism up so that you burn more calories, those extra ones that you will be eating, or drinking! If you know there will be dancing at a party, make sure to partake, this is a huge bonus!!

REMEMBER THE GOLDEN RULE: NEVER BE BAD TWO DAYS IN A ROW!!

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