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2018: MAKE COMMITMENTS NOT RESOLUTIONS!
Decide to make this your year; 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. I WILL NOT DRINK POP.
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 maintain a positive attitude. If I falter I will balance it out and proceed healthfully.
9/ I will not consume sugar laden foods or empty calories.
10/ I will smile more, laugh more, and help others whenever if possible.
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:
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.”
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 is an artificial flavor. It stands for butylated hydroxyanisole and is a suspected carcinogen and hormone disruptor.
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: diabetes, fatty liver disease, reproductive disorders, cancer, obesity, cellular energy depletion (adequate cellular energy is essential to all bodily functions), chronic inflammation, learning 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.
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 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.
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.
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.
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!
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!!
*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
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.
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.
FULL SERVICE WEIGHT LOSS PROGRAM
First Consultation free
$125 Program Preparation and Subsequent 30 minute set up appointment (paid at first consult)
$150 First 6 weekly appointments (to be paid at program setup)
$25 per weekly appointment ( # weeks determined by amount of weight to be lost). These are purchased in groups of 4 or more, after the first 6 weeks have been used.
$25 per maintenance appointment (may be monthly, bi-monthly etc, once healthy weight is achieved)
ONE HOUR NUTRITION CONSULTATION
$100 includes menu planning, recipes, pertinent reading material, supplement recommendations, exercise recommendations
COMPUTERIZED BODY COMPOSITION ANALYSIS
$25 Done by electrolipograph analysis. Find out # pounds fat and lean body mass.
All prices include HST
Covered by most health care plans
Debit and Credit Cards accepted
Please email firstname.lastname@example.org for more information or to book a first free consultation or appointment.
This is a summary from Dr Mercola`s latest write up on brocolli:
- Broccoli has been repeatedly shown to be one of nature’s most valuable health-promoting foods, capable of preventing a number of health issues, including but not limited to hypertension, allergies, diabetes, osteoarthritis and cancer
- Recent tests on cells, tissues and mice show that a broccoli compound, sulforaphane, blocks a key destructive enzyme that damages cartilage
- Sulforaphane, a sulfur compound, has also been shown to kill cancer stem cells, thereby slowing tumor growth. It also normalizes DNA methylation, which is important in regulating gene expression
- Specifically, it appears that broccoli contains the necessary ingredients to switch ON genes that prevent cancer development, and switch OFF other ones that help it spread
- Research has shown that fresh broccoli sprouts are FAR more potent, allowing you to eat far less in terms of quantity. Sprouts consistently contain 20 to 50 times the amount of chemoprotective compounds found in mature broccoli heads
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
spices of choice for additional taste (optional)
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.