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Organic Food #6

posted by Estelle July 13, 2013 0 comments

Organic_Stamp

FOODS SPRAYED WITH PESTICIDES: eat as close to only organic as possible

I previously did a post on why buying organic is important and some foods to concentrate on buying organic, aka The Dirty Dozen, and also a list of the foods that are on the Clean List that you don’t need to worry about buying organic. Check it out here!

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#5 Farmed Fish and Meat

posted by Estelle July 13, 2013 0 comments

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FLESH IN THE FORM OF FARMED FISH & MEATS TREATED WITH HORMONES & ANTIBIOTICS: beef, canned meats, cold cuts, raw fish, frankfurters, kielbasa, hot dogs, sausage, shellfish, pork

Here is a chart to summarize the differences between farmed and wild fish:

Cold cuts and processed meats are full of chemicals and preservatives that are carcinogenic. “Studies have showed an increased risk of colorectal cancer among regular eaters of processed meats, like hot dogs, bacon and pepperoni. Consumption of processed meats has also been linked to increased risk of diabetes and heart disease.”

Read more: Hot Dog Cancer Billboard – Cancer Project Hot Dog Billboard – The Daily Green

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Not Such a Baby Step #4

posted by Estelle July 12, 2013 0 comments

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BLEACH REFINED FLOURS

Nearly everyone knows that white flour is not healthy for you, but most people don’t know that when white flour is bleached, it can actually be FAR worse for you.

It’s generally understood that refining food destroys nutrients. With the most nutritious part of the grain removed, white flour essentially becomes a form of sugar. Consider what gets lost in the refining process:

  • Half of the beneficial unsaturated fatty acids
  • Virtually all of the vitamin E
  • Fifty percent of the calcium
  • Seventy percent of the phosphorus
  • Eighty percent of the iron
  • Ninety eight percent of the magnesium
  • Fifty to 80 percent of the B vitamins

And many more nutrients are destroyed — simply too many to list.

 

Whole Grain Flour vs. White Enriched Flour

  • Whole grain foods are higher in fiber because the wheat germ and bran have not been processed out of them.
  • Whole grain foods are digested more slowly, leaving you feeling fuller for a longer.
  • Whole grain foods have more nutrients than “enriched” foods.
  • Whole grains are not processed as a starch, so they don’t throw your body into a sugar dependency cycle.

Experiment with a 10 day, no enriched white flour challenge, you might be surprised at how easy it is.

 

There are alternatives to enriched white flour. Try replacing enriched flour with whole wheat, spelt, oat flour, rye flour, almond meal, brown rice flour, or millet flour. Pasta and bread are the foods that most commonly contain white flour, but pay attention as many processed and frozen foods contain enriched flour. If available, sprouted flours are best. Preferably, organic.

 

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Baby Step # 3

posted by Estelle July 11, 2013 0 comments

Day 3- TRANS FATS, REFINED OILS & ROASTED NUTS AND SEEDS

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Here are the top 10 Trans Fat foods:

  1. Spreads. Margarine, for example, contains both trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat.
  2. Packaged Foods. Favorites such as cake mixes and Bisquick generally have several grams of trans fat per serving.
  3. Soups. For example, Ramen noodles and soup cups contain very high levels of trans fat.
  4. Fast Food. Those beloved French fries and other crunchy foods are deep-fried in partially hydrogenated oil.
  5. Frozen Food. From frozen pies to pot pies to breaded fish sticks, frozen foods generally contain trans fat. Even if the label says the product is low-fat, it can contain trans fat.
  6. Baked Goods. Commercially baked products contain more trans fats than any other foods. Examples include doughnuts, cookies and cakes.
  7. Chips and Crackers. That crispy texture comes from shortening. Even reduced fat brands may contain trans fat.
  8. Breakfast Food. Cereals and energy bars often contain trans fats, even if the labels claim to be “healthy.”
  9. Cookies and Candy. Check the labels for the fat content. For example, a chocolate bar probably will contain more trans fat than gummy bears.
  10. Toppings and Dips. Flavored coffees, nondairy creamers, whipped toppings, gravy mixes and salad dressings typically contain trans fat.

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REFINED OILS

Here’s an easy checklist of oils to avoid:

  • Vegetable Oil
  • Organic Vegetable Oil
  • Soybean Oil
  • Corn Oil
  • Canola Oil
  • Organic Canola Oil
  • Grape Seed Oil
  • Hydrogenated Oils
  • Margarine

Instead you can use coconut oil, olive oil, flaxseed oil or sesame oil.

nuts-and-seeds-are-superfood-by-Satoru-Kikuchi

ROASTED NUTS AND SEEDS

Raw nuts and seeds are excellent sources of health-supporting unsaturated fatty acids. The downside to these beneficial fats is that once exposed to high temperatures, they can easily oxidize. Roasting these types of food is tricky. They don’t only reduce the nutritional advantage; they can also add harmful components – trans fatty acids.

One study showed how roasting added the presence of trans fats in sesame seeds, peanuts and various other kinds. There was none in the previously raw and untreated food. Trans fatty acids are known to increase chances of heart disease.

 

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Baby Steps

posted by Estelle July 9, 2013 0 comments

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On Day 1 of this Essential Cleanse I started a couple weeks ago they shared a list of 12 things you want to avoid in your diet. Over the next 12 days I thought it would be fun to do a post each day and focus on one of the items. I encourage you to slowly try and work your way to eliminating each one out of your diet. Ready?

Day 1- Refined Sugar

These include-

white and brown sugars

high fructose corn syrup

evaporated cane juice

artificial sweeteners

sodas

5 Reasons to Avoid Sugar
1. Sugar makes us hungry.

 Sugar lurks not just in soda, candy or cakes; it’s also in alcoholic beverages, sweetened teas and coffees. Because refined flours quickly convert to sugar, they create a similar reaction. When we eat these things, our blood sugar rises. This signals the pancreas to release insulin, which is needed to deliver glucose from the blood into the cells, and therefore lowers blood sugar levels. When blood sugar levels drop, this signals the body that it is hungry, so we tend to reach for that quick fix again.

2. Sugar makes us moody and sluggish.

When the blood sugar gets low, so does our energy and mood; some people might even get shaky and lightheaded. Naturally, we’ll want to reach for something that will boost our energy and make us “happy” and energized again, which puts us on a “sugar roller coaster.”

 3. Excess sugar is stored as fat.

When insulin is released, it signals the body to store excess calories as fat — so sugar promotes the storage of fat in the body. Eating a lot of sugar and carbs over time makes the body resistant to insulin, so more of it has to be released to get the job done. And when there’s more insulin, there will be more signals to store the glucose as fat. Increased fat stores (especially around the midsection) is a major contributing factor to developing heart disease, diabetes, and other diseases.

4. Sugar Ages us.

Sugar creates something called advanced glycation end-products (AGEs), which damages the collagen and elastin in our skin, thereby sagging it and making it look more wrinkled. Ditch the sweets and the skin can recover some of its youthful glow again.

5. Sugar impacts our immune system.

When we eat something sweet, the pancreas releases insulin to reduce the elevated blood sugar and deliver it to the cells. Insulin inhibits the release of human growth hormone, which depresses the immune, making us less equipped to fight off infections and viruses. Sugar also raises our risk of many diseases, including heart disease, diabetes and cancer.

 

http://www.mindbodygreen.com/0-10169/5-reasons-to-quit-sugar-for-good.html

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Cleanse Time!!

posted by Estelle June 19, 2013 0 comments

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It’s that time of year, spring cleaning for the body! I have been searching for a cleanse to do and I have found the one I am going to do this year. The cleanse is a 21 day guided cleanse and it will help you:

  • Reduce or eliminate sugar cravings, food allergies and addictions (You can do it!)
  • Stay focused with a clear action plan and daily video recipes that are totally doable
  • Make a commitment to yourself by finding ‘your big enough why’
  • Listen to and trust your body (It knows more than your mind!)
  • Reprogram your subconcious beliefs around food with deeply healing Deep Trance Technology™

Check out www.theessentialcleanse.com and register today. I will post lots more about the cleanse over the next few weeks, I hope you join me and let me know how it’s going for you! Good luck!

 

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Sunscreen, is it safe?

posted by Estelle June 14, 2013 0 comments

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My cousin requested I do a blog post on the good and bad of sunscreen and the next day I got an article in my email about just that. Kris Carr goes over the pros and cons of the sun and what to avoid when buying a sunscreen. She even included a list of some safe and natural sunscreens that you can buy.

http://kriscarr.com/blog/sunscreen-sun-protection-your-questions-answered/

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Chia Mango Pudding

posted by Estelle June 6, 2013 0 comments

I recently jumped on the working out bandwagon and the first mistake I made was to go to the 7am bootcamp class and then come home and NOT EAT! It wiped me right out. So today I didn’t make that mistake again and my husband was kind enough to make me a bowl of oatmeal and then I followed it with nice bowl of mango chia pudding to help replenish my body. I love chia. Especially when they have been soaking in almond milk, so yummy. MangoCoconutChiaPuddingRecipe-162552_590x340 Chia Mango Pudding

1 cup almond milk

2 tbsp chia seeds

1 ripe mango

1/2 tsp maple syrup or honey (optional)

Just mix up all the ingredients and let it sit for at least 2 hours. Enjoy. You could also use coconut milk instead or add in some shredded coconut for added flavour and texture.

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Nutrient Density Score Chart

posted by Estelle September 29, 2012 0 comments
Nutrient Density measures the benefits you get from a food compared to the number of calories it contains. Nutrient dense foods give you the most nutrients possible for the fewest calories. One way to measure nutrient density is the ANDI (Aggregate Nutrient Density Index) scale. Dr. Joel Fuhrman developed this scale and the nutrients included in the scale are calcium, carotenoids, lycopene, fiber, glucosinolates, iron, magnesium, niacin, selenium, B vitamins, vitamin C and E, and zinc. It also measures ORAC (Oxygen Radical Absorbance Capacity) which is a method of measuring the antioxidant capacity of foods. One thing to keep in mind is that the ANDI scale does not measure protein or fats, so remember that when you are formulating your diet and be sure to add in your beans and avocados!

 

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Roasted Vegetables with Lentils

posted by Estelle September 28, 2012 0 comments

This is my new favorite dish. It is a recipe from Whole Living and I just changed it slightly and it was delicious! And once again sorry my pictures are so lame, my SLR camera is a little under the weather thanks to my wonderful children. 


Roasted Vegetables with Lentils

1/2 pound carrots, halved lengthwise
1 red onion, cut into 1-inch wedges (I skipped)
1 small acorn squash, halved, seeds removed, cut into 1/2-inch slices
2 bell peppers, sliced (added)
10 tablespoons extra-virgin olive oil
Coarse salt and freshly ground pepper
1 cup dried French green lentils, rinsed
1 shallot, halves
8 teaspoons apple cider vinegar
2 teaspoon Dijon mustard
1 stalk celery, thinly sliced, plus leaves (didn’t have on hand, but wish I did)


  1. Heat oven to 425 degrees. On two baking sheets,
    arrange carrots, onion, squash and peppers; drizzle
    with 2 tablespoons oil, and season with salt and
    pepper. Roast, turning once, until caramelized
    and tender, about 30-40 minutes.
  2. Meanwhile, place lentils and shallot in a medium saucepan
    and cover with water by two inches.
    Bring to a boil, then simmer, covered, until
    lentils are tender, about 20 minutes. Drain;
    Season with salt and pepper.
  3. Combine vinegar and mustard and remaining oil and whisk together. 
    Toss lentils and celery with vinaigrette and season with salt
    and pepper. Spoon over roasted vegetables.
    Garnish with celery leaves.