Don't do this to your fish!

Okay, so we all know that eating fish has ton's of health benefits, like lowering our risk for cardiovascular disease, reducing some cancers and improving our brain function but did you know that if you fry your fish you can pretty much say good bye to all those health benefits!  The frying process can completely destroy the EPA and DHA omega 3 fatty acids which most people are not getting enough of in their diet.  So if want the most out of your fish dish try lightly searing, broiling, baking or sushi raw and skip the battered and high temperature fry up.

Try sprinkling some powdered fennel seed or cardamon spice on your fish and broil it long enough to cook through but not dry up.  I've always said that when I can smell the fishing cooking, it's done. Though I can't stand fish that's too dry and you may enjoy it a little more cooked, so do check it with a fork.

Can Chocolate Really Be Good For You?

According to a recent study on the metabolic effects of dark chocolate consumption, dark chocolate helps to ease emotional stress.  "Most of chocolate's healthfulness comes from antioxidants that reduce the everyday oxidative stress on our bodies," write David Joachim and Andrew Schloss, co-authors of The Science of Good Food (Robert Rose.) They write that the health-promoting antioxidants in chocolate are called polyphenols.

Studies have shown that these compounds can increase blood flow and make blood platelets less sticky. Flavonoids, a subclass of polyphenols that are found in cocoa solids, protect the heart, according to several studies. It seems that these compounds act like scavengers with antioxidant capacities. In one study of 34,000 post-menopausal women who consumed flavonoid-rich food, 22 percent had a lower risk of developing heart disease.

Darker chocolate has the most flavonoids and to capitalize on the health benefits, chocolate manufacturers now list the amount of cacao in a bar. Look for at least 70% to get the most benefit from a bite. Generally speaking, the more bitter the chocolate, the higher the amount of antioxidants. But more important is the fact that the higher the cacao content, the lower the sugar content in the chocolate.

Dark chocolate protects against high blood pressure, too. According to a study published in 2007 in the Journal of the American Medical Association, dark chocolate may actually help to lower blood pressure.

In one study of people who were under a lot of stress, it was found that eating about an ounce and a half of dark chocolate a day for two weeks reduced levels of their stress hormones. This gives scientific support to what chocolate lovers have always called "the chocolate cure" for everything from bad moods to PMS.

Up until recently, the last pro-chocolate person you'd think of was a dentist. But last year, Dr. Linda Niessen, a dentist from the Baylor College of Dentistry in Texas, identified the tannins present in chocolate to be beneficial to dental health. She explained that the tannins stop the action of the bacteria on the teeth, thus stopping cavities in their tracks.

So can a chocolate a day truly keep the doctor away? The truth is, it's really too early to tell for sure, but the evidence so far is overwhelmingly favoring dark chocolate as a healthy food.

http://www.torontosun.com/life/healthandfitness/2009/12/10/12109496.html

The best breakfast on the planet!

This low glycemic (GI), easy to make and great tasting breakfast cereal is the bee's knee's.  Just bring to a boil 2/3 cup of water, add a pinch of salt and 1/4 cup of steel cut oats, cover and simmer for 10-20 minutes.  Try soaking it over night to cook faster or prepare a larger amount and store it in the fridge for a couple of breakfast meals.  You can also add a pinch of ginger to boost the taste and improve digestion.

My favourite toppings include 1/4 cup of wild berries or a tbsp of sweetened dried cranberries or apple cubes and cinnamon with a splash of 2% milk.  You can also add soya milk or rice milk or yogurt just as long as you're not adding too much sweetness as that will bump up the GI of your breakfast.

If there was ever a breakfast of champions this is it!

(Have any wonderful breakfast idea's that you want to share?  Just add them to the comment box below)

TPD CHALLENGERS APRIL 2011



click the comment box for more success stories



Congratulations to all the TPD Challengers who stayed focused and worked hard to achieve their goals.  27 participants weighed out and a total of 189 lbs was lost...Bravo!  The program was much more demanding this time with 2 scheduled sweat producing exercise sessions per week.  As well, over $600 dollars was raised for the BC SPCA!

Stayed tuned for the next TPD Challenge coming soon!

TASTE THE DIFFERENCE OF A REALLY GOOD OLIVE OIL

The right tasting salad dressing can make or break your fresh vegetable enjoyment so it is important that you use a good tasting, quality olive oil.  Read the labels to identify if the oil is a first cold pressed extra virgin olive oil.  You can really taste the difference, not the rancid flavor a lot of lower quality olive oils have. Press fresh garlic in the oil and drizzle it over salads and you'll never go back to premixed salad dressings again.

Another salad favourite is balsamic vinegar and again the right pick will decide the success of your fresh vegetable dish.  When choosing a good quality balsamic vinegar look for 6-12 year aged.  The taste is much more than just the acidic taste of vinegar.  Mix it with a lovely olive oil and you'll be in flavour heaven.

Here are a few excellent choices you can purchase locally:
Olive Oil:   Krinos (IGA)    Mastrodonato and  Italissima (Capers Whole Foods)
Balsamic Vinegar:   La Molisana (Capers Whole Foods)    Lucini Italia (IGA)  * note they can be expensive

(Have an olive oil or balsamic vinegar you love please add it to the comment box below)

QUINOA FESTIVE SALAD!
My favourite recipe!  All you need is:

2 cups of cooked quinoa grain
1/2 cup of shelled fresh english peas
1/4 cup chopped green onion
1/4 cup chopped celery
1/4 cup dried sweetened cranberries.

Mix all these ingredients in a bowl, add a dash of salt and pepper, chill and serve.

I think it's working I'm down 12 pounds in just 4 weeks!

The end of February, I cut out meat from my diet. That is red meat and chicken. I am still eating fish. I also eliminated bread during the week and only eat it on weekends. A special type of bread being "sprouted" and only 2 slices on Sat. and 2 on Sunday. I eliminated most dairy products including cheese. If I have yogurt, it's plain. I also eliminated all refined sugar. I only have sugar from the fruits I eat which includes lots of berries. I also don't eat tropical fruits right now since they do have a higher sugar content as well as green grapes. I am eating more green leafy vegetables in general which includes lots of spinach and brussel sprouts. I also love avocados and eat 1/2 of one with my omlettes or in a salad. I also cut down my portion size and try to eat slower and not so fast. No second helpings!!!

BREAKFAST: Monday to Friday, I eat a special concoction I prepare and received the recipe from a couple that operate an organic farm outside of Kamloops called Suede Hills Organic Farm. Check out their website which is great information.
I have a mid morning snack - usually a piece of fruit - grapefruit or apple
LUNCH: Salad of mixed greens or various beans usually chickpea, with tabouleh and a small piece of salmon or a hard boiled egg
SNACK: 10-12 almonds or a piece of fruit
DINNER: small piece of fish with various mixed vegetables. Lots of green usually spinach, green beans or squash
If not fish, then a 2 egg omlette with fresh spinach, mushrooms, chopped onion and garlic
Also usually eating hummous every day which I love!
BEDTIME: I take my 2 "Happy Pills" which are pure alphalfa pills with water

I am drinking more water; as well as my San Pellegrino sparkling which I love and I still do have 1-2 cups of coffee max. each morning with some creamo. In February, I did a PH balance test and I was off the chart. I'm in my early fifties and for me this was a wake-up call since I was a person who worked out on a regular basis for over 20 years. The last 2 years, I've had a lot of stress in my life, seperation from my husband (soon ex) and then the death of my father and then I bought a house which I totally gutted and I'm renovating still. This all happened in 1 year! My job is also stressful but I am managing it in that I joined your class!  And I love the bootcamp sessions the most!  I really feel like I have a lot more energy!

EM