Tag Archives: lifewise pei

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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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

WHAT ARE YOUR NEW YEARS RESOLUTIONS?

Decide to make this your year to commit to a lifelong healthy lifestyle! Here are some tips to help with your commitment:

1/ I will do something active every day.

2/ I will ALWAYS eat a healthy breakfast (or drink a shake).

3/ I will plan ahead and be organized for my meals.

4/ I will keep my food group intake balanced; always eating lean, healthy  proteins and vegetables at my meals.

5/ I will not drink more than 2 caffeinated beverages per day.

6/ I will take vitamin D and omega 3 daily.

7/ I will drink at least 1 litre of pure water daily.

8/ I will buy local and organic whenever possible.

9/ I will not consume sugar or fat laden foods.

10/ I will smile more, laugh more, and help others whenever if possible.

 

 

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