Beneficial "Ignored" Foods!

There are some foods that people tend to avoid, or just simply look-over, that deserve full recognition for the nutrients they deliver to your body!

1. Eggplant
- contains a large amount of fibre and all B Vitamins (energy providing)
- antioxidants to keep your lipid levels controlled and protect brain cells

2. Parsley
- contains an incredible amount of Vitamin K (bone building), and a substantial amount of Vitamin C and Vitamin A, while at the same time being extremely low in calories

3. Bulger
- a lesser-known grain that contains a large amount of fibre and B Vitamins
- it has a low glycemic index which helps to keep your insulin/blood glucose levels in check

4. Radishes
- natural (healthy) nitrates to increase blood flow to the brain (frontal lobe), which can reduce chances of dementia
- a whole radish contains just 1 calorie

5. Iced Tea
- if you drink it regularly it can reduce chances of Alzheimer's/diabetes
- contributes to healthier teeth/gums, and stronger bones
*if you're keeping a large batch in the fridge add lemon juice (citric acid) to preserve the beneficial flavonoids (antioxidants)
*make sure to drink a lightly sweetened or unsweetened version to avoid excess sugar in your diet

Enjoy!
R

Everyday Kitchen Tips...

Chill your wine with grapes...
...frozen grapes are a great summertime snack but they're also perfect for keeping drinks (not just wine) cold without watering them down
*for iced coffee freeze some leftover coffee in ice-cube trays!

Peel ginger with a spoon...
...the skin looks super tough, but it's actually very thin and using a spoon gets all of it off very easily without wasting too much of the ginger like cutting it off with a knife would

Pit avocados in quarters...
...if you cut an avocado into quarters the pit will pop right off of the last section
...it's also easier to peel the skin from the quarters than it is from halves

Wooden spoons prevent boiling over...
...if you place a wooden spoon across the top of a pot with boiling water in it, it'll prevent the pot from boiling over
...part of it is due to the wood absorbing the moisture so don't try it with a metal spoon

Bread prevents staleness...
...placing a piece of bread in a container of brown sugar prevents it from hardening and clumping
...if you have a cake in the fridge you can place a piece of bread where you've cut a slice out and it'll prevent the cake from drying up

Roll a lemon or lime before juicing...
...by rolling the citrus fruit on a flat surface under the palm of your hand it causes the cells to burst therefore allowing you to extract more juice

Use a shell to scoop up the shell...
...it's hard to avoid getting a tiny piece of egg shell in the bowl occasionally when cracking them open
...use one of the egg shell halves to scoop it out
*if this doesn't work try wetting your hands and then picking the piece out

Reheat like a doughnut...
...if you're reheating foods like pasta and rice in the microwave make a hole in the centre of the plate so the food looks like a doughnut shape
...it allows the food to heat up evenly so you don't need to stir it constantly

Enjoy!
R

Stuffed Celery

Celery is great as an afternoon snack: low cal, gets the digestive system moving, and boosts our metabolism. But let's face it...it really isn't that filling. Here's a great recipe that is low in calories, but will help you stay satiated until dinner time. This stuffed celery recipe is perfect as an appetizer or finger food too!

Ingredients:
8 Celery Stalks
1/2 Cup Cottage Cheese (Low Fat)
1/2 Teaspoon Dill
1/2 Teaspoon Garlic Powder
1/4 Teaspoon Paprika

Handful of Olives (Chopped)
Sun-dried Tomatoes
Almonds (Chopped)

*Feel free to use cream cheese, however it'll increase the calories in this recipe...feta cheese is a great alternative though!

Instructions:
- Cut the stalks of celery in half to make them easier to eat.

- Mix the cheese, dill, garlic powder, and paprika together.

- Stuff the curves in the celery with the mixture.

- Top the stuffed celery with olives, sun dried tomatoes, and/or chopped almonds as you see fit.

Enjoy!
R

Thinking Yourself Thin?

A common weight loss technique is "thinking yourself thin". While I'm not a fan of the wording, I do believe that the ideas behind this method of thinking do make a difference if you're trying to lose a few pounds.

Out of sight, out of mind...
...if you clean out your kitchen of unhealthy foods then you won't be tempted to reach into the cupboard and start snacking unhealthily

Drink up...
...slowly sip on water throughout the time between meals to curb "hunger" pains (chances are you're simply thirsty)
...however if you do become hungry don't ignore what your body is telling you
...it's important to eat healthy snacks and to not starve your body if it's telling you it's hungry

Take a walk...
...a lot of snacking comes from being bored
...when you have nothing to do and feel the need to go grab a snack try going for a walk instead

Don't fill up 100%...
...take slow, small bites and avoid eating while distracted (don't watch TV or surf the net)
...if you're consciously aware when eating you'll be able to tell when you start to fill up (whereas if you're distracted you'll generally continue eating until you're finished what's on the plate in front of you)

Reward yourself...
...after eating healthy for a period of time it's important to reward yourself for treating your body kindly
...something like after two weeks of no junk food you can buy a new item of clothing you've been wanting is a great motivational tool to encourage your mind to treat your body well

It's important to not take these ideas too seriously. Don't think that when you do actually start to feel hungry that water will fill you up or that you can't eat because it's not lunch time yet. It's important to listen to your body and if it does start to tell you it's needing fuel that you don't ignore those requests (just be sure that you go for the healthy snacks instead of the chips or cookies).

Enjoy!
R

Lemon Chicken w. Mushrooms & Pasta

Ingredients:
6 Ounces Whole Wheat Pasta
1/3 Cup Coconut Flour
2 Cups Low-Sodium Vegetable Broth
4 Chicken Breasts
3 Teaspoons EVOO
10 Ounces Mushrooms (Sliced)
3 Cloves Garlic (Minced)
1/2 Cup White Wine
2 Tablespoons Lemon Juice
1/4 Cup Fresh Dill
2 Tablespoons Capers
2 Teaspoons Butter

Instructions:
- Boil a pot of water and cook the pasta until tender.

- While the pasta is cooking whisk 5 teaspoons of the flour and broth in a bowl. Take the rest of the flour and coat the chicken in it. Heat a frypan with 2 teaspoons of oil and cook the chicken for 3 minutes per side.

- Heat the rest of the oil in a frypan and cook the mushrooms for about 5 minutes. Remove the mushrooms from the pan and set them aside. Place the garlic and wine in the pan and cook for 2 minutes. Stir in the flour/broth mixture and the lemon juice. Cook until the sauce is thickened (4 to 6 minutes).

- Add the dill, capers, butter, and mushrooms to the pan.

- Remove half of the sauce from the pan. Add the drained pasta to the pan and toss with that half of the sauce. Serve the pasta with the chicken breasts and top with the remaining half of the sauce.

Enjoy!
R

Food & Dieting Myths!

1. Carbohydrates Are Bad...
...carbohydrates don't make you fat, but too many calories will
...generally people will eat too large a portion of pasta or rice, because it's seen as the base of the dish and not a topping
...go for a smaller portion of pasta and reach for the tomato sauces not the cream based sauces and you're fine!

2. All Salad Is Good...
...people tend to order salads instead of burgers at fast food restaurants when they're trying to eat healthy
...in reality some salads contain more calories than the other fried options
...choose grilled toppings instead of breaded, avoid the croutons and creamy dressings!

3. Don't Eat Late...
...eating late at night will not directly cause you to gain weight, but people who snack late often consume too many total calories throughout the day
...if you plan to have a snack late at night make sure you haven't already eaten more than you burned!

4. Starve A Fever...
...feed a cold, starve a fever is a commonly known saying, but one that could not be more incorrect
...when you have a fever your body needs to nutrition even though it might be hard to eat
...your metabolic rate goes up and without eating you'll lose weight too fast to be deemed safe, so small amounts need to be consumed regularly!

5. Dieting Works...
...the temporary change in your diet will result in a temporary change in your weight
...you need to slowly but permanently change your lifestyle to be healthier, but it's important not to deprive your body of the foods it naturally craves!

Enjoy!
R

Healthy Burger

Ingredients:
Rolls
Tomato Slices
Lettuce
1/2 Cup Low Fat Yogurt
1 Teaspoon Red Pepper Flakes
1 Tablespoon Olive Oil

7 Ounces Pumpkin (Cubed)
1 Can Chickpeas
2 Slices Whole Wheat Bread
1 Teaspoon Cumin
1 Teaspoon Coriander
1 Teaspoon Dijon Mustard
1 Teaspoon Paprika
2 Garlic Cloves (Minced)
1/2 Lemon (Zest)

Instructions:
- Preheat oven to 400 F.

- Bake the pumpkin on a baking tray for 15 to 20 minutes, then remove the cubes from the oven and let them cool.

- Blend the pumpkin, chickpeas, cumin, coriander, dijon mustard, paprika, garlic, and lemon zest until smooth.

- Remove this mixture and set aside. Blend the bread and add it to the other mixture (mix carefully).

- Heat a frypan with olive oil on medium-high. Separate the burger mixture into four and form each into a pattie. Cook in the pan for 4 minutes per side.

- Place each on a roll and top with tomato and/or lettuce.

- Mix the yogurt and pepper flakes and drizzle over the burger.

Enjoy!
R

Mason Jar Crafts!

Glitter Coated Vases...
...you'll need: a foam brush, modpodge, glitter, painters tape
...to do: paint the inside of the jar with modpodge, cover in glitter, let it try, dump excess glitter OR put painters tape around the outside of the jar, paint the bottom half with modpodge, coat the outside of the jar in glitter
...spray painted mason jars are also common!

Spice Jar Storage...
...label the jars on the front if it's a shelf or on the top of the jar if they're in a drawer

Bathroom Storage...
...fill them with q tips, cotton balls, cotton pads etc.

...if you decorate them they're cute on the counter top, or easy to store in a cupboard to keep things organized

Candles...
...you'll need: soy wax flakes, wicks w. tabs, scissors, large & small pot, pouring cup (pyrex measuring cup)
...to do: prepare the wicks w. the tabs and place in the empty jars, fill the large pot half way with water and stick the small pot in it (double broiler) with the soy flakes, melt the wax and use the pyrex jar to pour into the jars, then let it cool
...you can add in cloves or cinnamon, vanilla or peppermint oils etc. to the wax as it's melting

Layered Food...
...salads: place the dressing at the bottom with layers of hard vegetables, pack tightly with the greens at the top to avoid spillage and soggy greens
...cookie or cake mixes
...individual servings of desserts (microwave mug cakes)

Enjoy!
R

Cutting Calories?

I truly believe that "counting" calories makes it more difficult to enjoy a healthy lifestyle. It's not fun to be tracking the numbers all day, and it won't always allow you to appreciate the foods that you're nourishing your body with.

Here are some simple ways to healthily cut calories to avoid having to do the math...

1. Nonstick Pans
- little to no cooking oil is required when frying meats or vegetables

2. Eat Veggies
- non-starchy vegetables like greens, peppers, onions, mushrooms, and broccoli
- add bulk without adding too many calories
- increase in fibre which will leave you feeling satiated
- add a lot of veggies and subtract a few of your calorie-dense foods

3. Measure
- don't casually eyeball your ingredients
- it's easier to calculate measurements than it is to calculate caloric intake throughout the day

4. Soup
- large volume without a large caloric content (avoid cream based soups)
- water based soups give the illusion of a large portion/will keep you satiated

5. Add Fruit, Subtract Cheese
- if you already have a sliced meat in your sandwich, try adding slices of apple, avocado, or pear to your sandwiches instead of cheese
- you still get the protein from the meat, and it adds a new creative, flavour to your day

Enjoy!
R

Salmon w. Pesto

Ingredients:
4 Salmon Fillets
1/3 Cup Roasted Red Bell Peppers (Fresh/Bottled, Chopped)
1 Tablespoon Tomato Paste
1 Teaspoon EVOO
7 Blanched Almonds
1 Clove Garlic





Instructions:
- Heat a pan and coat it with olive oil. Place the salmon in the pan and cook for approximately 3 to 5 minutes per side.

- While waiting for the fish to cook mix the peppers, tomato paste, EVOO, almonds, and garlic in a blender until smooth.

- Serve the pesto over the fish.

Enjoy!
R