Tasty Tuesday's

Why Diets Fail

If you’ve tried — and failed — to lose weight, you’re certainly not alone. Up to 95 per cent of diets don’t work, according to Reader’s Digest.


Here are four reasons why your diet fails:
1. It’s too strict. You end up bingeing on foods that “aren’t allowed.”
2. It’s short-sighted. Go for long-term lifestyle change, not short-term satisfaction.
3. It’s too demanding. Go for gradual change and indulge a little.
4. You don’t exercise enough. Add a mix of different physical activities you enjoy.

Changes you should make to your eating habits:

1. Eat smaller portions more often.
2. Don't eat until you feel extremely full.
3. Eat slow to allow your body to digest the food.
4. Have your food prepared before hand (fruits and veggies already cut) so when you get home from work it makes it easier to grab and make.

Enjoy this tasty recipe that will leave you feeling full and satisfied.


Chicken jasmine (Caribbean)

Makes 4 servings

Ingredients
■1 lb (450 g) boneless, skinless chicken breast cut into ½ inch/1 cm squares
■1 tbsp (15 ml) olive oil
■2 cloves of garlic, chopped
■1 tsp (5 mL) ground ginger
■1 tsp (5 mL) black strap molasses
■1 sprig of fresh thyme or ½ tsp/2 mL dried thyme
■1 cup (250 mL) diced Spanish onion
■½ cup (125 mL) carrot, cut julienne
■1 cup (250 mL) diced red peppers
■1 cup (250 mL) diced green peppers
■1 cup (250 mL) bok choy, chopped
■1 tsp (5 mL) dried oregano
■Pinch of cayenne pepper
■1/8 tsp (0.5 mL) salt


Directions
1.Heat oil in a large fry pan over medium heat.
2.Cook the chicken, stirring often for about 10 minutes or until no longer pink inside.
3.Add garlic, ginger, molasses, thyme, onion and carrot. Cook for 2 minutes.
4.Add the peppers and bok choy. Cook for 5 minutes.
5.Sprinkle with oregano, cayenne pepper and salt.
6.Serve with baked sweet potatoes.

Nutritional information per serving
(1 ¼ cups/300 mL)
■Calories: 207
■Protein: 27 g
■Total fat: 5 g
■Saturated fat: 1 g
■Dietary cholesterol: 67 mg
■Carbohydrate: 12 g
■Dietary fibre: 3 g
■Sodium: 150 mg
■Potassium: 651 mg

Tasty Tuesday's

Make this appetizer the next time you have guests over.  They won't know what hit their tast buds.

Sun-dried Tomato & Goat Cheese Bruschetta



If you’re not a big fan of goat cheese, top this simple bruschetta with shaved fresh Parmesan instead.


Ingredients


1/3 cup (75 mL) sun-dried tomatoes, coarsely sliced
1/3 cup (75 mL) roasted peppers (bottled), patted dry and coarsely diced
1/3 cup (75 mL) artichokes (canned or bottled in water), coarsely chopped
1 large clove garlic, finely minced
6 medium leaves fresh basil, thinly sliced
2 tsp (10 mL) extra-virgin olive oil
1/2 tsp (2 mL) balsamic vinegar
Pinch ground pepper
12 thick, sturdy crackers (or slices of whole-wheat baguette)
1/3 cup (75 mL) goat cheese
1/4 tsp (1 mL) salt


Materials


Since tomatoes are one of the key ingredients in bruschetta, it can be a less appealing appetizer in the winter, when tomatoes are too well travelled and less tasty. Sun-dried tomatoes solve that because they have great flavour and are available in most grocery stores—look for them in bags in the fresh produce section, or buy them bottled in oil (but be sure to rinse them).


Directions


In a medium bowl, gently fold together sundried tomatoes, roasted peppers, artichokes, garlic, basil, olive oil, balsamic vinegar and ground pepper. Spread each cracker or baguette slice evenly with goat cheese. Top with vegetable mixture. Sprinkle each bruschetta with a few grains of salt, if desired.


Makes 12 pieces.


Nutritional information


Per piece: 59 calories, 2 g protein, 3 g fat (1 g sat¬urated fat), 7 g carbo¬hydrates, 1 g fibre, 5 mg cholesterol, 239 mg sodium

Tasty Tuesday's

More than three million Canadians have diabetes



There are three main types of diabetes. Type 1 diabetes, usually diagnosed in children and adolescents, occurs when the pancreas is unable to produce insulin. Insulin is a hormone that controls the amount of glucose in the blood. Approximately 10 per cent of people with diabetes have type 1 diabetes.


The remaining 90 per cent have type 2 diabetes, which occurs when the pancreas does not produce enough insulin or when the body does not effectively use the insulin that is produced. Type 2 diabetes usually develops in adulthood, although increasing numbers of children in high-risk populations are being diagnosed.


A third type of diabetes, gestational diabetes, is a temporary condition that occurs during pregnancy. It affects approximately 2 to 4 per cent of all pregnancies (in the non-Aboriginal population) and involves an increased risk of developing diabetes for both mother and child.


Is diabetes serious?


If left untreated or improperly managed, diabetes can result in a variety of complications, including:

• Heart disease
• Kidney disease
• Eye disease
• Problems with erection (impotence)
• Nerve damage

The first step in preventing or delaying the onset of these complications is recognizing the risk factors, as well as signs and symptoms of diabetes.


What are the risk factors for diabetes?


If you are aged 40 or older, you are at risk for type 2 diabetes and should be tested at least every three years. If any of the following risks factors apply, you should be tested earlier and/or more often.


Being:

• A member of a high-risk group (Aboriginal, Hispanic, Asian, South Asian or African descent)
• Overweight (especially if you carry most of your weight around your middle)

Having:

• A parent, brother or sister with diabetes
• Health complications that are associated with diabetes
• Given birth to a baby that weighed more than 4 kg (9 lb)
• Had gestational diabetes (diabetes during pregnancy)
• Impaired glucose tolerance or impaired fasting glucose
• High blood pressure
• High cholesterol or other fats in the blood
• Been diagnosed with polycystic ovary syndrome, acanthosis nigricans (darkened patches of skin), or schizophrenia

What are the symptoms?


Signs and symptoms of diabetes include the following:

• Unusual thirst
• Frequent urination
• Weight change (gain or loss)
• Extreme fatigue or lack of energy
• Blurred vision
• Frequent or recurring infections
• Cuts and bruises that are slow to heal
• Tingling or numbness in the hands or feet
• Trouble getting or maintaining an erection

It is important to recognize, however, that many people who have type 2 diabetes may display no symptoms.

How is diabetes treated?



People with diabetes can expect to live active, independent and vital lives if they make a lifelong commitment to careful diabetes management, which includes the following:


Education: Diabetes education is an important first step. All people with diabetes need to be informed about their condition.


Physical Activity: Regular physical activity helps your body lower blood glucose levels, promotes weight loss, reduces stress and enhances overall fitness.


Nutrition: What, when and how much you eat all play an important role in regulating blood glucose levels.


Weight Management: Maintaining a healthy weight is especially important in the management of type 2 diabetes.


Medication: Type 1 diabetes is always treated with insulin. Type 2 diabetes is managed through physical activity and meal planning and may require medications and/or insulin to assist your body in controlling blood glucose more effectively.


Lifestyle Management: Learning to reduce stress levels in day-to-day life can help people with diabetes better manage their disease.


Blood Pressure: High blood pressure can lead to eye disease, heart disease, stroke and kidney disease, so people with diabetes should try to maintain a blood pressure level at or below 130/80. To do this, you may need to change your eating and physical activity habits and/or take medication.

Recipe

Blueberry-Lemon Country Cobbler

Ingredients:

• Filling
• 3 tbsp (45 mL) sugar
• 1 tbsp (15 mL) cornstarch
• ¼ cup (60 mL) water
• 1 lb (450 g) fresh (or partially thawed frozen) blueberries
• 1 ripe medium pear, peeled, halved, cored, and diced
• 1 tbsp (15 mL) lemon zest

Topping

• ¾ cup (180 mL) white whole-wheat flour, spooned into measuring cup and leveled
• 2 ½ tbsp (40 mL) sugar
• 1 tsp (5 mL) baking powder
• ½ cup (125 mL) fat-free buttermilk
• 2 tbsp (30 mL) canola oil
• 1 egg white
• 1 tsp (5 mL) lemon zest
• ¼ tsp (2 mL) ground cinnamon
• Canola oil cooking spray

Instructions:


1. Preheat oven to 400° F/200° C.
2. Coat an 11 × 7-inch baking pan with canola oil cooking spray.
3. Combine sugar, cornstarch, and water in a large non-reactive saucepan. Stir until cornstarch is completely dissolved, then stir in berries and pears. Bring to a boil over medium-high heat and boil 1 full minute. Remove from heat and stir in 1 tablespoon (15 mL) zest. Place fruit mixture in the baking pan.
4. Combine flour, 2 tablespoons (30 mL) of the sugar, and baking powder in a medium bowl. Combine buttermilk, canola oil, egg white, and remaining 1 teaspoon (5 mL) zest in a small bowl. Add buttermilk mixture to flour mixture and stir until just blended. Spoon batter into eight small mounds on top of the filling. Mix remaining sugar with cinnamon and sprinkle on top of cobbler. Bake 20-25 minutes or until filling is bubbly and a wooden pick inserted into the topping comes out clean. Let stand 20 minutes to absorb flavors.


Makes 8 servings • Serving size: ½ cup (125 mL)


Notes:
Nutrient analysis per serving


Calories: 165 g
Total fat: 4.0 g
Saturated fat: 0.3 g
Trans fat: 0.0 g
Cholesterol: 0 mg
Sodium: 70 mg
Carbohydrate: 31 g
Fibre: 4 g
Sugars: 17 g
Protein: 3 g

Tasty Tuesday's

There are many types of special populations in today's world.  Some people have high cholesterol, some people consume far too much sodium, and some people are diabetic.  Whatever the case may be, you are required to adapt your eating habits.  Here is a tasty and healthy recipe I found on the Canadian Diabetes Association website that is sure to infuse your taste buds.

Greek Lentil Salad

Ingredients:

1 19 oz. can (540 mL) lentils, rinsed and drained
½ cup (125 mL) calamata olives (optional)
½ cup (125 mL) onion, chopped
1½ cups (375 mL) grape tomatoes, halved
½ cup (125 mL) green peppers, chopped
1 cup (250 mL) cucumber, diced
¼ cup (50 mL) feta cheese, crumbled
¼ cup (50 mL) fresh parsley, chopped
¼ cup (50 mL) canola oil
¼ cup (50 mL) lemon juice
1 tbsp (15 mL) dried oregano

Makes 10 servings • Serving size: 2/3 cup (175 mL)

Instructions:
1. In a large bowl, combine lentils, olives, onion, tomatoes, green pepper, cucumber, feta cheese and parsley.
2. In a small bowl, whisk canola oil, lemon juice and oregano together.
3. Add dressing and parsley to lentil mixture and toss to coat.
4. Can be eaten right away or covered and left in refrigerator to marinate for 2 hours before serving. Salad can be made a day in advance.

Nutrient analysis per serving

Calories: 133g
Total fat: 6.0 g
Saturated fat: 1.0 g
Trans fat: 0.0 g
Cholesterol: 4 mg
Sodium: 112 mg
Carbohydrate: 15 g
Fibre: 3 g
Protein: 6 g

OPA!

Tasty Tuesday's

Health Benefits of Eating Fish

Did you Know? A single 150 gram serving of fish or other seafood provides from 50%-60% of daily protein needs of an adult. All seafood is low in fat, generally less than 5%. The majority of fish types are low in cholesterol with the exception of prawns, squid and fish roe. However the higher amounts of cholesterol in these foods is offset by the higher levels of beneficial EPA and DHA omega 3 oils that they contain.


In comparison with meat, most seafood types have similar levels of cholesterol, but only a fraction of the saturated fat. A 150 gram fillet of fresh fish has less than 1 gram of fat and most of this fat is polyunsaturated.  The leading reason for fish being a health hero is fish and seafood is practically the only natural source of Omega 3 fatty acids.  Omega 3 fatty acids are an essential nutrient.  There are three main omega-3 fatty acids, ALA, EPA and DHA. EPA and DHA appear to provide the greatest health benefits.

Grill it, poach it, broil it, or bake it. Any way you cook it, fish really is brain food. Not only that, but according to research, also food for your heart, prostate and more. Fish, particularly fatty fish, is an excellent source of the Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).


Sources of Omega-3 Fatty Acids

• Fish
• Pecans
• Eggs
• Meat
• Milk
• Cheese
• Flaxseed
• Walnuts
• Wheat Germ
• Omega-3 tablets made with plant source ingredients

Try this low calorie, Omega 3 enriched recipe below.


Baja-Battered Fish

Serves: 8

Prep Time: 40 min.

Total Time: 30 min.

You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you've had one, you'll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy's Tacos in Baja California.

Ingredients

3/4 cup beer, preferably lager or pilsner

1/2 cup all-purpose flour

1/4 cup whole-wheat pastry flour

1/2 teaspoon salt

1/4 teaspoon dried oregano

1/4 teaspoon dry mustard

1/4 teaspoon cayenne pepper

1/4 teaspoon freshly ground pepper

1-1 1 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips

3 tablespoon canola oil, divided

Cooking Directions

Step 1

Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.

Step 2

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.

NUTRITION INFO

Per serving

Calories: 120

Carbohydrates: 4g

Fat: 6g

Protein: 11g

Dietary Fiber: 0g

Saturated Fat: 0g

Monounsaturated Fat: 3g

Cholesterol: 33mg

Potassium: 180mg

Sodium: 112mg

Exchanges: 2 lean meat
Carbohydrate Servings: 0