Tag Archives: pei weight

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.

 

Advertisements

Leave a comment

Filed under Recipes

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.

Bottom of Form

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!

Leave a comment

Filed under Articles

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!!

2 Comments

Filed under Articles, Recipes

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!

Leave a comment

Filed under Articles

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!!

Leave a comment

Filed under Recipes

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.

Leave a comment

Filed under Articles

Fun Fat Facts…and a little Motivation!

There is as much fat in one doughnut as there is in 12 angel food cakes!

 If you choose to eat one measly apple turnover you’ll be choosing 17 grams of fat, the equivalent of eating 17 cups of spaghetti!

Reducing caloric intake too unrealistically low targets means that you’re not getting the nutrients your body needs to function properly and stay healthy. What’s more, if you don’t eat, your body goes into starvation mode; it slows your metabolism and tries to hoard any fuel that comes along, with fat being the prime candidate because it lasts the longest in famine. The only thing you do lose on dangerously restrictive diets is your health and self esteem!

Ugghhhh! Cellulite!  Those unsightly dimples! If you’re thinking of using creams, pills or injections to “spot reduce” where fat and cellulite live, think again. You can’t spot reduce fat, no matter where it is. Getting rid of cellulite involves the same process as getting rid of cellulite anywhere on the body; cutting back on the bad fat you consume and getting regular exercise if you are able. You can’t eliminate fat from a certain part of your body by exercising that part alone. Your body doesn’t selectively draw energy from fat stores in the parts being exercised. It draws on fat from all areas. So don’t waste your time and money on miracle pills, potions, creams, or schemes to fight cellulite!, are full of calories, fats and sugar. You’d have to oink out on 200 pretzel twists To consume the 20 grams of fat found in one hot dog!

If you chose to eat 1/2of a cup of French vanilla ice cream, you are choosing 18 grams of fat, the equivalent of eating 450 caramel rice cakes!!!!

You would have to eat 23 whole wheat pitas to consume the 16 grams of fat found in ½ cup of French Onion chip dip!

If you chose to eat 1 ounce of Colby cheese you’ll be choosing a whopping 9 grams of fat, the equivalent of eating 30 bowls of Corn Flakes with skim milk.

Maid Marians for breakfast…think again! A typical breakfast of 2 fried eggs, 1 sausage, hash browns, 2 toast with butter….56 grams of fat! go for a veggie or western omelette, and butter your toast yourself (if you WANT toast). Make sure those homefries are not deep fried!

Granola, granola bars, trail mixes, even though they’re often called “health foods” or all natural  are far form it. The average granola bar ( hold the chocolate chips) derives 52% of its calories from fat.

You may sometimes ask yourself “Why should I bother with low fat food? Nothing comes close to the taste of a nice juicy cheese burger and fries anyway.” Actually, you’ve got it all wrong. Nothing tastes as good as being fit feels. Making smart food choices will help change your body for the better. If you change the way you look and feel, chances are the overall quality of your life will improve as a result. If you don’t feel good about yourself, it’s hard to feel good about the world around you. Poor nutrition can contribute to a poor self image, which affects your mood, and this may in turn affect your personal relationships, your job and your health. So think twice about that greasy burger….your family, friends and co-workers may end up thanking you!

Contrary to popular opinion, the concept of “healthy eating” is not about dietng. Simply put, it’s about changing the way you think about food- permanently!

Healthy eating means choosing to eat less fat more often, enjoying more of the sensible nutritious foods that will help build a leaner, stronger you- foods like grains, potatoes, rice, lean proteins, vegetables and fruits. The healthy eating school of thought suggests learning to love the foods that contribute to your overall well being and that help you to look and feel great. With a little practice, you’ll find that sensible eating decisions become second nature.

 

 

Leave a comment

Filed under Articles