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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BUILDING IMMUNITY FOR THE WINTER SEASON

1/ VITAMIN D

If you are not already taking vitamin D, or taking it sporadically, now is the time to get into a daily routine of taking it. Among many other things, vitamin D is a huge immunity builder. We get vitamin d from some seafood, but can not ever eat enough to obtain adequate levels. Our bodies manufacture D from sunlight, another thing we do not get enough of during Canada winters. It must be supplemented.

Vit D is a fat soluable vitamin; meaning it must be ingested with fat in order for our bodies to absorb it. Some brands are sold with D in an oil solution in a gel cap, which allows for absorption. Others are sold as a tablet, which must be taken with food containing fat, or in combination with an omega 3 oil supplement.

Adults need 3-5000 iu’s per day. If you have never taken it, take 5000 iu/day. If you are already a believer and have been in a routine of taking D, take 3000iu/day over the winter.

2/ ZINC

Zinc is a huge factor in keeping our immune systems strong, and aiding in warding off bugs and viruses. Zinc may be obtained from oysters, dark poultry, eggs and seeds such as sunflower and pumpkin. It is wise to supplement for the winter months, as we do not eat enough of these foods to get an adequate supply of zinc, unless you consume an ounce of seeds daily! (see recipe for Snicker Snackers!)

About 15mgs/day for adults is the proper dose. As zinc will deplete copper, you should also take 3mgs of copper every 2nd or 3rd day to ensure you don’t get deficient. NOW brand sells a combination zinc/copper supplement.

3/ VITAMIN C

Vitamin C is huge at keeping our defense system charged for fighting off bugs. Simple ascorbic acid is all you need. Take 2000 mgs/day when you are feeling well. Increase to 5000 mgs/day if you feel the start of a bug affecting you. Try to buy a C with bioflavanoids for increased absorption. NOTE: The only fruit rich enough in Vit C is locally grown, fresh fruit. We cannot get this in the winter in Canada.

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Vitamin D- More then the obvious

We know that vitamin D is crucial for bone health, immunity, weight loss and more…. deficiencies can wreak havoc.

Further studies now conclude that it is beneficial in treating depression and anxiety. Click on the link to be directed to an article by Dr Mercola that will explain this in detail:

http://articles.mercola.com/sites/articles/archive/2014/08/21/vitamin-d-depression-dementia.aspx?e_cid=20140821Z1_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20140821Z1&et_cid=DM54156&et_rid=630035275

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