Tag Archives: charlottetown weight loss

Lemon Fish “Picatta”


(Recipe for 2 servings)

 

Ingredient Amount
Haddock, cod or hake, raw 16 ounces
flour, sprouted 1/3 cup
Salt, table 1/2 tsp
Oil, olive 1 tbsp
Bouillon, chicken 3/4 cup
Juice, lemon

Capers

3 tbsps

¼ cup

 

Directions

Mix flour and salt. Rinse fish in water and pat dry with paper towel. Dredge fish in flour mixture.

Heat oil in skillet. Brown fish bout 2 minutes per side. Remove and set aside.

Add chicken broth, lemon juice and 1/4 c capers to skillet, scraping any brown bits from pan and stirring them in.

Simmer to reduce sauce to almost half.

Place fish back into pan and simmer about 3-4 minutes.

 

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The Dirty Dozen Food Additives to Avoid at All Costs

 

 

When you consider the 5,000 additives actually added to food along with the additional 5,000 that leech into food from packaging, we are regularly exposed to 10,000 food additives in the US—the bulk of which have never undergone any safety testing. And, almost none have been tested for the way in which they impact the body in combination. Given these factors, it is difficult to choose the 12 worst food additives to avoid, but here are my selections:

ARTIFICIAL COLORS

Since the medical journal the Lancet first published a study on the effects of artificial colors being linked to hyperactivity, groups like the Center for Science in the Public Interest—a consumer advocacy group—has called for a ban on the use of artificial dyes in food. Yellow 5 or tartrazine, is derived from coal tar, and blue dye number 1 and 2 have been linked with cancer in animal tests, while red dye number 3 causes thyroid tumors in rats. Green dye number 3 is linked to bladder cancer, and yellow dye number 6 is linked to tumors of the kidneys and adrenal glands. Check out my blog “The Dark Side of Food Colors.”

ASPARTAME

Not only has aspartame been linked to headaches, according to Lynne Melcome, author of Health Hazards of White Sugar, aspartame’s effects can be mistaken for Alzheimer’s disease, chronic fatigue syndrome, epilepsy, Epstein-Barr virus, Huntington’s chorea, hypothyroidism, Lou Gehrig’s disease, lyme disease, Meniere’s disease, multiple sclerosis, post-polio syndrome and sensitivity to mercury amalgam fillings. Aspartame is now known as Neotame or NeoTame. It is considered a cancer-causing ingredient that is added to many foods, particularly diet foods. It has also been linked to premature puberty in girls and blood sugar imbalances that lead to obesity.

BHA

BHA is an artificial flavor. It stands for butylated hydroxyanisole and is a suspected carcinogen and hormone disruptor.

CARBOXYMETHYLCELLULOSE

According to research at the Georgia State University Institute for Biomedical Sciences, this emulsifier alters microbes in the gut, which contributes to the risk for colorectal cancer. Dr. Viennois, head of the study identified that a key feature in colorectal cancer is the presence of altered intestinal microbes that create conditions for the tumors to develop.

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HIGH FRUCTOSE CORN SYRUP

While it is difficult to pin our overweight and obesity problem on just one food additive, high fructose corn syrup would be it. That’s because HFCS has been linked a wide variety of serious health concerns, many of which are linked to weight gain, including: diabetesfatty liver diseasereproductive disorderscancerobesity, cellular energy depletion (adequate cellular energy is essential to all bodily functions), chronic inflammationlearning impairment and high blood pressure and heart disease. Check out my blog “9 Reasons to Avoid High Fructose Corn Syrup like the Plague.”

MONOSODIUM GLUTAMATE (MSG)

This chemical is a well-established neurotoxin, meaning that it is damaging to the brain and nervous system. Most fast food companies simply list “Spices” in their ingredients as they are not required by law to actually list this harmful ingredient outright. As a result, there is no way of knowing which companies use MSG or not based on their ingredient lists. Because the ingredient is so ubiquitous it is highly likely that most fast food burgers contain MSG. Monosodium glutamate is frequently used in laboratories to create obese animals for testing. Here are two examples of this practice. Additionally, research links MSG consumption to initiating or aggravating fibromyalgia symptoms.

NITRITES AND NITRATES

The World Health Organization classified bacon and other processed meats as “Group 1” carcinogens, along with cigarette smoking and asbestos. Group 1 carcinogens are those that have what the WHO describes as “sufficient evidence” on humans that the consumption of processed meat causes colorectal cancer. The common link between bacon and processed meats are the presence of the preservatives known as nitrites and nitrates.

POTASSIUM BROMATE

It sounds like a harmless mineral, but don’t be fooled: this ingredient is added to most of the commercially-prepared baked goods and breads, including many “freshly-baked” breads available in grocery stores and some bakeries. It has been linked to cancer in animal studies.

POTASSIUM SORBATE

Potassium sorbate has been shown in human studies to be both genotoxic and mutagenic, meaning that it damages our genetic material which can lead to genetic mutations that are linked with disease. It is also a suspected carcinogen.

POLYSORBATE 80

These nanoparticles are associated in animal studies with brain cell death and brain inflammation and have been shown to, not only gain access to the brain, but to deposit themselves in the frontal cortex of the brain. It has been linked to liver damage when used in medications.

SODIUM BENZOATE

The Lancet also found that a commonly-used preservative, sodium benzoate, is linked to hyperactivity in children, suggesting the chemical has neurological effects. Sodium benzoate is known to form benzene in the body in the presence of vitamin C. Benzene has been linked to leukemia.

TERT-BUTYLHYDROQUINONE (TBHQ)

TBHQ is a petroleum-based, butane-like (yes, that’s lighter fluid!) ingredient used as a preservative in vegetable oil used for frying. I think it goes without saying that maybe we shouldn’t be eating lighter-fluid-like chemicals.

Keep in mind that there are many other chemicals to avoid but these are my top picks for the dirty dozen to avoid at all costs.

Keep your eating as clean as possible to avoid an over worked liver and immune system. You will lose weight more efficiently, and be healthier overall. Another reason to buy local and eat clean unprocessed foods!

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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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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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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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BEVERAGES

Coffee and Tea:

In general, caffeinated coffee and tea are not healthy. In moderation (1-2 cups/day) they are just ok. Many people enjoy a good cup of coffee r tea in the morning. Choose a good Fair Trade Organic coffee and you are better off. For tea, Earl Grey ahs the most healthy properties of all the black teas.

Decaffeinated are usually no better, as the chemicals used in the decaffeinating process are as, or more, harmful then the caffeine. The Swiss Water Process of decaffeination is the cleanest. Swiss Water decaf can be purchased at most grocery stores. Herbal teas are naturally decaffeinated, and are your best choice in tea. You can customize your herbal tea purchases to various individual health needs as well; such as herbal diuretic, calming, energizing, even cleansing for specific organs. Green tea has a small amount of caffeine(unless you buy caffeine free, which is fine), and is by far the healthiest tea you can drink. It contains other healthful properties, such as anti-oxidants and metabolism enhancing ingredients! So, try to like it. We have available to us naturally flavored green tea. My personal favorite is peppermint. A nice evening/after dinner tea is naturally caffeine free Chai or Bengall Spice, with a little honey and milk it is flavorful and gives the palate the sensation of dessert!

Water Flavorings:

Mio, Nestea juice flavored crystals, Crystal Lite, flavored waters…to name a few. These ALL contain chemicals that are harmful to us; artificial sweeteners and color (dye). I recommend avoiding them. Flavor your water naturally! Some ideas are fresh mint leaves, cucumber, lemon or lime…

Emergen-C is the exception to water flavorings. It is a powder that contains vitamins, minerals and electrolytes. It comes in a variety of flavors, and is available at most grocery and drug stores, as well as the Bulk Barn. My personal favorites are the lemon-lime and the pink lemonade. The bulk barn sells them individually; an opportunity for you to try a few flavors!

My absolute favorite drink, hot or cold, day or night, is a honey/lemon/ginger drink. Organic dried ginger can be purchased in bulk at the health food store. Put about 1 tsp in a small tea ball. Add this, along with 2 tsp honey (local, unpasteurized) and no more then ¼ c lemon ( I buy organic in the health food section of the grocery store) in a large cup filled with boiled water. This drink is cleansing, calming, anti-inflammatory, immune boosting and very tasty!!

Soda:

Drinking regular pop is like drinking a cup full of sugar, with added chemicals and dyes. It is without a doubt one of the worst things you can consume. Diet sodas are not much better, as they contain artificial sweeteners, as well as dyes. Really, just get off the pop! If you like a bubbly beverage, club soda is fine, as it is simply carbonated water. You can flavor it up with fresh lemon or lime slices, or even a touch of pure pressed cherry or cranberry juice and some stevia(natural sweetener). Zevia is soda pop sold at Sobeys. It is sweetened with stevia. If you find it too sweet, cut it with club soda! Tonic Water is pop, as much sugar as pepsi or sprite.

Juices:

Fruit juice is loaded with calories and fructose (sugar). Fructose is natural fruit sugar, but sugar nonetheless. Sugar, when not burned for energy, gets stored as fat; fructose gets stored the fastest. You are far better off eating whole fruit, adn avoiding fruit juice.

Vegetable juice, as long as it is low sodium, is a good choice. Each ½ cup of vegetable juice is 1 serving of vegetable. You can even buy “high fibre” juices!

Pure pressed cranberry and cherry juice are very concentrated and have no added sugar, so are quite pungent and bitter. They are useful for gout (cherry) and urinary health (cranberry) and also for adding flavor to plain or carbonated water, but they are not calorie free.

Alcohol:

One bottle of beer, one ounce of liquor, five ounces of wine, are all equivalent in calories. It is what you add to them that can make all the difference. Wine is easy, has some healthful properties, and can be diluted with carbonated water to make a spritzer (add ice and lemon too!)

Lite beer is easy, if you like beer, try to drink lite. Most of the imported beer is lite, although it is not labeled as such.

Vodka is versatile; Caesars or Mary’s are tasty and not over the top in calories. It is also good with water (carbonated or not) and lemon or lime. Any alcohol mixed with water and ice is obviously ok.

Liqueurs are OUT. High calorie, loaded with sugar.

PURE WATER, HERBAL TEA, GREEN TEA, HONEY LEMON GINGER DRINK, & SODA WATER ALL COUNT AS PART OF YOUR DAILY WATER INTAKE. ENSURE THAT YOU ARE GETTING ADEQUATE AMOUNTS. THE IMPORTANCE OF THIS CANNOT BE OVERSTATED!!

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