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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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“Fried” Rice

This dish is for those of you avoiding starches (there is actually NO rice in it).

Coconut oil              2 tbsp

Cauliflower, raw      3 cups or 1 medium

Eggs                         1

Water                       1 tbsp

Broth                        1/2 cup

Green onion            1/2 cup

Carrots, grated        1/2 cup

Garlic, minced          2 cloves, or 2 tsps

Ginger, grated          1 tbsp

Braggs or Soy Sauce 2 tsp

Sesame oil                 1 tsp

 

Shred cauliflower in food processor or grater.

Beat egg and water together.

Heat the coconut oil and cook cauliflower until light brown, about 5 minutes. Add broth and simmer, covered, 5 minutes.

Add onion, carrot, garlic and ginger and cook another 5 minutes. stirring constantly.

Stir in the soy seasoning and sesame oil. Push mixture to outer edge of skillet. Pour egg/water mix into centre, Cook for 2 minutes, then mix with “rice” mixture.

1 veg, 2 fat per serving (1/4)

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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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23 and 1/2 hours: What is the single best thing we can do for our health?

Watch this short and sweet video, an eye opener!!

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Best Fast Food Choices

IMPORTANT: ALL FAST FOOD CHOICES ARE HIGH IN SODIUM!

 

McDONALDS

Grilled Chicken Thai/ 3 protein/ 2 veg/ 1 starch

Chicken Caesar Salad/ 4 protein/2 veggie

Southwest Chicken Salad/ 4P, 2V, 1S

Tuscan Salad/ 3P, 2V, 1S

Garden Salad w Grilled Chicken/ 3 Protein, 2 veg, ½ starch

Chicken Snack Wrap/ 2 S, 2 protein

Fajita w grilled chicken/ 1 ½ starch, 2 protein

Side Garden Salad/ 1 veg

Vanilla reduced fat ice cream cone / 2 starch

Egg McMuffin/ 2P,2S

 

SUBWAY

6″ Subs

Choose  6″ whole wheat bread . Go for a lot of Veggies!

 

Turkey Breast and Ham/12%cal from fat/ 2 starch, 2 protein,, 2 veg

Turkey Breast// 13%cal from fat/ 2 starch, 2 protein, 2 veg

Roast Beef/12% cal from fat/ 2 starch, 2 protein, 2 veg

Roast Chicken/ 3 protein, 2 starch, 2 veg (lowest in sodium)

Subway Club/ 2 starch, 2 protein, 2 veg

Honey Mustard Turkey with Cucumber/ 2 protein, 2 starch 2 veg

Sweet Onion Chicken Teriyaki / 2 starch, 2 protein, 2 veg

Ham/ 2S, 2P, 2v

Double stack any of the above/2starch, 4 protein, 2 veg

Salads

Order any sub as a salad; same count but no starch.

HARVEYS

Veggie Burger/ 3 protein, 2 starch

Grilled Chicken Salad/ 2 Protein , 2 veg

Side Garden Salad/ 1 veg

WENDY’S

Grilled Pico Wrap/ 2S, 3P

Sour Cream & Chives Baked Potato/ 3 starch, 1 dairy

Brocolli and Cheddar Potato/ 3 starch, 1 dairy

Small Chili/ 2 protein , 1 starch, 1 veg

Large Chili/ 3 protein, 2 starch, 1 veg

Apple Pecan`Salad/ 1S, 5P, 2V

Garden Salad/ 2 veg

Grilled Chicken Caesar (lite dressing)/ 3 veg, 2 protein (no bread stick) 1 starch for croutons

Cobb Salad/ 6 protein, 2 veggie

Grilled Chicken Burger/ 3 protein/2 starch  (no mayo/no cheese)


SWISS CHALET

Chicken

1/4 breast, skinless/ 32% cal from fat/ 4 protein

Chicken Sandwich on Bun/ 19% cal from fat/ 2 starch, 5 protein

Chicken Soup/ 19% cal from fat/ 1 starch, 1 protein

Stir Fries ( ask for little sauce to be cooked in and more sauce on side)

Veggie/ 2 starch, 2 veg

Chicken Stir Fry/ 4 protein, 2 starch, 2 veggie

Sauce

Bar-b-que/0 fat/ 1 oz = 55 cal from others

Honey Mustard/ 12 % cal from fat/ 1 oz = 75 cal from others

Chalet Sauce/2% cal from fat/ 1/2c = 24 cal from others

Salads

Garden Salad/ 0 fat/ 1 veg

Santa Fe Grilled Chicken Salad/ 3 protein, 2 veg

Spinach Chicken Salad/5 protein, 1 starch

Low Cal Italian Dressing/ 80% cal from fat/ 1 oz =11 cal from others

Sides

Baked Potato/ 0 fat/ 3 starch without peel

Mixed veg/ask for them “naked” / 2 veg

Rice/2% cal from fat/ 2 starch

Caesar Chicken Salad, dressing on side/ 2 protein/ 2 starch

French roll/ 2% cal from fat/ 1 starch

BURGER KING: Note that all are high in sodium ( use your own dressing (lite Italian best here) on salads!)

Tendergrill Sandwich/ 3 protein, 2 starch

Jr Whopper 2S, 2P

Chicken Salad/ 3 protein, 1 vegetable

Chicken Caesar Salad / 3 protein, 2 veggie, 1 starch (with croutons)

Side Garden Salad / 2 veggie

TIMS

Note: All muffins are 4-5 starch because they are very high in sugar

Bagel /3 starch, 1 protein

Lite Cream Cheese/ 1 dairy

Yogurt and Berries/ 1dairy, 1 fruit

 

BUNS’N THINGS

Design your own wrap; 10″ whole wheat tortilla, chicken or turkey, vegetables, and lite salad dressin

ANYWHERE:

Chef Salad(romaine not iceberg) no cheese, no egg, dressing on side

Chicken Caesar Salad, no bacon, little parmesan, dressing on side ( I ask for extra lettuce!)

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If you consider yourself a “carb addict” you should read this….

I hear these all the time, “I am addicted to carbs”, “I need to eat a lot of carbs”, “I crave bread”, “I crave sugar”……

If you are consuming poor quality carbohydrates on a regular basis, yes, you will crave them. What is happening is your blood sugar is being manipulated  dramatically by the simple sugar in the carbohydrates you are eating. Consume simple carbs and blood sugar rises; then with in minutes it falls;your cravings are actually drops in blood sugar, which you then think you need to fix by eating more carbs.

If you are trying a low carbohydrate approach to weight loss you need to understand these facts. The more technical term for carbohydrate withdrawal is “keto-adaptation,” because the body is adapting to the state of ketosis that results from eating fewer than sixty or so grams of carbohydrates a day.  This reaction is why some who try carbohydrate restriction give it up quickly. Carbohydrate withdrawal is often interpreted as a ‘need for carbohydrate. It’s like telling smokers who are trying to quit that their withdrawal symptoms are caused by a ‘need for cigarettes’ and then suggesting they go back to smoking to solve the problem.

If you can persevere, and get through the first few days of consuming only high quality carbohydrates, your blood sugar will stabilize, and you will no longer crave them. (The number of servings you require will depend on your goals, ie weight loss, diabetic control, maintenance of weight, etc)

Some examples of healthy carbohydrates are:

brown rice products (crackers, pasta, rice cakes, puffed cereal and of course brown rice)

sprouted grain breads

sweet potatoes

squash

quinoa

amaranth

millet

buckwheat

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