Tag Archives: diet

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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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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HONEY

Use honey for all of your sweetening. Do not touch artificial sweeteners or sugar (natural or not). 1 teaspoon of honey is only 15 calories, and full of health benefits. Read on and you will be sold!

When we look at the word “raw”, we associate it with the preservation of important vitamins, minerals and enzymes. Just as raw vegetables are preferable because of their nutritional content, the same is true of honey. Raw honey is honey that has not been heated, pasteurized or processed in any way. The differences between raw and pasteurized honey are substantial. Raw honey is an alkaline-forming food that contains natural vitamins, enzymes, powerful antioxidants and other important natural nutrients. These are the very nutrients that are destroyed during the heating and pasteurization process. In fact, pasteurized honey is equivalent to and just as unhealthy as eating refined sugar.

Raw honey has anti-viral, anti-bacterial, and anti-fungal properties. It promotes body and digestive health, is a powerful antioxidant, strengthens the immune system, eliminates allergies, and is an excellent remedy for skin wounds and all types of infections. Raw honey’s benefits don’t stop there. Raw honey can also stabilize blood pressure, balance sugar levels, relieve pain, calm nerves, and it has been used to treat ulcers. Raw honey is also an expectorant and anti-inflammatory and has been known to effectively treat respiratory conditions such as bronchitis and asthma.

Raw honey purchased from a local source is an excellent way of treating seasonal allergies. Local honey is preferred for treating allergies because the likelihood is great that it will contain small amounts of the specific pollens an individual may be allergic to.
Raw Honey is an effective natural remedy for a variety of conditions

For centuries, honey has been used to treat all sorts of ailments. It can be applied topically to heal wounds and rashes, or it can be taken internally to treat infections and address other health concerns. Although there are numerous remedies, the following are popular remedies for common everyday conditions.
For skin burns, rashes, and abrasions, place a honey poultice over the affected area.

Raw honey is also an effective treatment for acne. A small amount placed on blemishes and acne nightly will often clear the skin in a short period of time. Washing your face with honey will also leave you with sparkling, clean, soft skin.

Raw honey’s antibiotic properties are effective in treating colds and sore throats. Raw honey coats the throat and reduces irritation. For blocked sinuses, mix a teaspoon of honey in a pot of hot water, put a towel over your head, and just inhale the steam.

To treat allergies, take a teaspoon of raw honey a couple of times a day starting a few months prior to allergy season.

The many varieties of honey

There are many varieties of honey, some of which are used to treat specific health conditions. Manuka honey has strong anti-bacterial properties and is used to treat a variety of conditions which include colds, sore throats, indigestion, stomach ulcers, and acne.
Acacia honey cleanses the liver, promotes intestinal health, and reduces inflammation in the respiratory tract.
Buckwheat honey, a strong tasting and dark honey, has strong antioxidant properties. Unfortunately, Buckwheat Honey is very scarce, especially in the United States. An alternative would be Red Gum Honey that also has strong antioxidant properties.
Eucalyptus honey can be used to prevent colds and headaches.
Heather honey has been used since ancient times for its medicinal properties. This honey contains a high level of protein.
Linden honey is known for its sedative and antiseptic properties. It is used to treat anxiety, insomnia, colds, coughs, and bronchitis.

WHAT/WHERE TO BUY HONEY ON PEI

Sobeys- Island Gold

Superstore- Presidents Choice Organics Unpasteurized

Island tailored Meats- Island Gold (jars and 5-10 lb pails)

Farm Gate from your friendly neighborhood/country beekeeper! Ask around…Stan Sandler/Murray River, Liquid Gold, Rustico are 2 sources on PEI

N.B. Stevia is a non toxic, zero calorie sweetener that s not bad for you, and may be used when you are eliminating sugar from your diet completely.

How to use honey (other than the obvious J )

  • Apply honey liberally on a wound to speed healing.
  • Apply honey to a rash, burn or scrape, and cover loosely.
  • A tsp taken 3 times per day can help prevent seasonal allergies.
  • A tbsp of raw honey sprinkled with cinnamon taken 3 times per day can boost the immune system and fight off a cold or sore throat.
  • A spoonful of honey can soothe a cough caused by a tickle or sore throat.
  • A couple of tablespoons of honey stirred into hot tea can lessen the symptoms of a cold or flu.
  • Honey mixed with equal parts coconut oil makes a wonderful skin conditioner.
  • Some studies say that honey can help control blood sugar fluctuations.
  • Raw honey increases the production of antioxidants in the bloodstream.
  • Recent studies proved that honey reduced overall cholesterol levels when taken daily.
  • Honey applied topically to a wound or incision moistens the skin and helps prevent or reduce scarring.

 

Recipe: Homemade Cough Syrup

Ingredients

  • 2 lemons, scrubbed and thinly sliced (organic please, or buy the organic juice)
  • 6 tbsp of grated ginger root (grate from frozen on fine side of grater)
  • Honey as needed

Directions

  1. In a glass jar, layer the lemon slices and grated ginger until the jar is full.
  2. Pour honey into the jar, using the blade of a kitchen knife to move the lemon and ginger around and make room for it.
  3. Store it in the fridge for at least 2 weeks before using it.  Then, take 1-2 tsp 3 times per day, as needed, for coughs or sore throats

 

You can also stir a few tablespoons of the syrup into hot water for a homemade “Neo-Citran”-style hot drink without all the nasty chemicals. It is delicious as an evening tea; also great for digestion.

When you feel nauseous, drink this instead of sugar laden ginger ale!!

Lemon juice has valuable liver cleansing benefits, and is alkalizing for the body. Ginger is anti-inflammatory, great for digestion and alkalizing. Consider starting your day with this nutrition packed beverage. You can have your CUP of coffee or tea afterwards!

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CHIA SEEDS

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January 23, 2014 · 11:37 am

Brussells Sprouts Chips

Surprisingly delicious…you don’t have to like Brussells Sprouts to like these! Same thing can be done with Kale, which can now be purchased ready to go (President’s Choice Organics)

 

Brussels Sprout Chips

2 cups fresh brussels sprouts leaves (outer leaves from about 2 pounds of sprouts)

1 1/2 tablespoons olive or melted coconut  oil

Sea Salt

spices of choice for additional taste (optional)

 Instructions:

Preheat oven to 350 degrees.

Wash brussels sprouts and trim away the ends of the stems, and peel off the outer layer leaves.  Discard any discolored or wilted leaves.

In a large bowl, mix the leaves with olive or coconut oil.  Season with sea salt and other spices (of choice) to taste.  I used a little garlic powder and a dash of paprika.  You could add a variety of spices to change these little chips up.

Line a large (or two) baking sheets with parchment paper arranging the leaves evenly in a single layer on sheet.  Bake for 8 to 10 minutes, or until crispy and brown around the edges.

 

Free food!!

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Buy Local for Real, Health Promoting Food

As the  agriculture industry now stands, antibiotics, pesticides, genetically engineered ingredients, hormones and countless drugs are fair game for inclusion in your food. So if you purchase your food from a typical supermarket, you’re taking the chance that your food is teeming with chemicals and drugs — even those that have been banned in other countries due to adverse health effects.

So please do your health a favor and support the small family farms in your area. You’ll receive nutritious food from a source that you can trust, and you’ll be supporting the honest work of a real family farm.

It all boils down to this: if you want to optimize your health, you must return to the basics of healthy food choices. Put your focus on WHOLE foods — foods that have not been processed or altered from their original state — food that has been grown or raised as nature intended, without the use of chemical additives, drugs, hormones, pesticides, fertilizers, and “mystery concoctions” of discarded scrap parts.

It’s really as simple as that!

And it’s not nearly as daunting a task as it may seem to find a local farmer that can supply your family with healthy, humanely raised animal products and produce. At http://acornorganic.org  for instance, you can find farmers’ markets, family farms, and other sources of sustainably grown food in your area, all with the click of a button. Once you make the switch from supermarket to local farmer, the choice will seem natural, and you can have peace of mind that the food you’re feeding your family is naturally wholesome. That said, regardless of where you do your grocery shopping, these are the signs of high-quality, health-promoting foods you want to look for:

  1. It’s grown without pesticides and chemical fertilizers (organic foods fit this description, but so do some non-organic foods)
  2. It’s not genetically modified
  3. It contains no added growth hormones, antibiotics, or other drugs
  4. It does not contain any artificial ingredients, including chemical preservatives
  5. It is fresh (keep in mind that if you have to choose between wilted organic produce or fresh conventional produce, the latter may actually be the better option)
  6. It did not come from a factory farm
  7. It is grown with the laws of nature in mind (meaning animals are fed their native diets, not a mix of grains and animal byproducts, and have free-range access to the outdoors)
  8. It is grown in a sustainable way (using minimal amounts of water, protecting the soil from burnout, and turning animal wastes into natural fertilizers instead of environmental pollutants)

If the food meets these criteria, it is most likely a wise choice, and would fall under the designation of “real food.” Keep in mind that reclaiming your kitchen is part and parcel of healthful living, so you know exactly what you’re putting in your body.

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Self Talk for Self Sabotage

 

No One is perfect. There will always be times of moderate to extreme temptation. If we give in to this temptation, we can save the day by balancing out at other meals the extra food group we have consumed.

 

We should, however, always try to NOT give in. Here are a number of conversations we can have with ourselves to talk ourselves out of giving in:

 

1/ NOTHING, I MEAN NOTHING, tastes as good as  healthy/fit feels!!!

 

2/ NO food is going extinct!! It will be there tomorrow, next month, next year, whenever your weight loss journey is complete, it WILL be there.

 

3/ A small occasional treat is ok, IF, and only IF, you can stop at a reasonable amount. If you know that having a little sugar, or a few chips, will lead to a binge, tell yourself this, and don’t even start.

 

4/ Think about how you are going to feel AFTER you have finished eating the badness. Mentally, you feel guilty, remorseful and like a loser (but not a weight loss loser!); physically, you feel drained, bloated and possibly a little nauseous! Doesn’t seem worth it does it???

 

5/ Reading the label on the bad food you are tempted to eat can be a deterrent; chips= 1 gram of fat per chip…Imagine, 10 chips, 10 grams of fat; is it really worth it???

 

6/  Think of alternate healthy choices to satisfy your cravings.

 

Sweet craving- Source dessert yogurt, fruit (with dip even!), vanilla yogurt with 2 tbsp blue menu granola, sugar free pudding, ff/sugar free jello made with yogurt instead of water, a lifewise muffin with jam, Silver Hills toast with honey or jam, a chocolate vitamuffin (freezer, Health food section), Chai tea with stevia and milk…

 

Salty Craving- so you want chips…there are so many alternates!! Popcorn, baked nachos, baked chips, rice cakes, rice crackers, Bulk Barn has loads of baked snacks…cheesies and more…

Rice crackers, thinly sliced cheese or low fat cream cheese, and red/hot pepper jelly can go a long way to satisfy salty, sweet and crunchy cravings!

 

Crunchy craving- you likely can satisfy this (more of a physical thing) by gnawing on raw veg, with dip if you like!! By eating veg, you don’t have to worry about going over on your food groups! Try to have a good mix of green and colored, or just green as colored veg like carrots have more sugar. Choose a light dressing/dip.

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