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Thursday, Aug. 8, 2013
How to ‘healthify’ your favourite foods Do you have a favourite food, an addictive behaviour or that indulgent “something” that you tell yourself you could never live without as you attempt better health? I could be healthier, but I just could never live without my sticky toffee pudding from such and such restaurant. Or I would be healthier but I just have to have my chocolate cherry vanilla swirl ice cream … oooo, that sounds good doesn’t it? Such excuses may just be holding you back from achieving your optimal health. The best part about those cravings, indulgences and addictions is that you in fact can have your cake and eat it, too. KRISTIN The key is to understand FRASER these cravings and satisfy them that with things that might just actually taste better and make you feel better. The way I like to start is to get over the huge misconception that “healthy” food doesn’t taste good. Taste buds may just have been tainted. I’ve had clients complete juice cleanses who said they would never stop drinking coffee and seven days later they’ve lost the taste for it. That’s one way to think about it. The next is to look at the ingredients of your favourite recipes and just “healthify” them. Swap out
refined sugar with a whole food sweetener such as maple syrup or honey (add between one-half and three-quarters of the amount and adjust dry ingredients if necessary). Make your own dressings. This is a big one that people really should watch out for. If you like creamy dressings, make your own using tahini (sesame seed butter), garlic, ginger and honey with tamari to make it Asian. Season your food with fresh lemon or lime juice and spices that you like — Mexican, Italian, etc. If you want something crunchy and snacky, go for popcorn with coconut oil and sprinkle nutritional yeast. Flavour comes from spices, herbs and foods that are naturally healthy for us! Satisfaction typically comes from fats — so choose fats that will satisfy and healthify! Make homemade guacamole (healthy fats from avocados), incorporate olives, and coconut oil into your daily intake of food and you won’t be as susceptible to craving fried fatty foods. A final tip is in cooking style. Grill, sauté, steam or keep raw! If you want chocolate cherry ice cream, make an ice cream with whole food sweeteners, coconut meat and cashews and add some dark chocolate and cherries. Or, really simplify with blended frozen bananas and melted dark chocolate with cherries. Or try the chocolate quinoa cake recipe below. Sooner than later, healthier indulgences will become something that you can’t live without.
SOMETHING TO CHEW ON
Chocolate cake
(Healthified with Quinoa! – revised from Quinoa 365) 2 cups cooked Quinoa, (2/3 C dry with 1 1/3 C water) 1 cup almond milk 4 eggs, large 1 tsp. vanilla extract ¾ cup coconut oil, melted 1 cup maple syrup 1 cup organic cocoa powder (no sugar) 1 ½ tsp. baking powder ½ tsp. baking soda ½ tsp. salt Cook quinoa as directed. Preheat oven to 350F. Lightly grease two eight-inch (20-cm) round pans. Blend or food process almond milk, eggs, vanilla, melted coconut oil, maple syrup, and 2 cups of cooked quinoa until smooth. Whisk dry ingredients in bowl. Add wet ingredients to dry ingredients and mix well. Divide batter evenly between two pans and bake for 35 minutes or until toothpick inserted comes out clean. Remove cake from oven and allow to cool. Top with chocolate avocado frosting under Recipes from the Kraze under the full archive of articles at www.innerglownutrition.ca/something-to-chew-on Kristin Fraser, BSc, is a holistic nutritionist and local freelance writer. Her column appears every second Thursday. She can be reached at kristin@somethingtochewon.ca.
Two fat swaps that stop cancer A new, headline-grabbing report reveals the nonfat yogurt with chopped walnuts, ground flax or amazing power of two crucial “fat swaps” to protect chia seeds and sweeten it with berries, peaches or guys against fatal prostate cancer. We think this way melon chunks. If you already eat a healthy, wholeof eating could slash breast cancer risk, too. grain cereal like steel-cut oatmeal, add nuts, nut butJust make two changes: ter or even avocado to your favorite smoothie. 1. Choose vegetable-based fats — extra virgin olLunch: Upgrade your sandwich. Instead of cheese, ive and canola oil, nuts and seeds, avocado — over tuck avocado slices into your sandwich. Opt for peaanimal fats. nut butter or almond butter instead of lunchmeat. MIKE ROIZEN & MEHMET OZ 2. Replace some of the carbs on your plate with Use one piece of bread instead of two, and spend the vegetable fats, too. saved calories on an extra tablespoon of peanut butThat’s right. 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They also lowered their overall risk for or fish with toasted, finely chopped nuts (or with est, visit sharecare.com. fatal health problems 26 per cent. Guys who went for veggie fats instead of fatty meats, butter, ice cream, cheese or processed foods got a big bonus. Those who ate the most vegetable fat daily had a 55 per cent lower risk for aggressive prostate cancer than those who ate the least. But those who ate the most animal fats and trans fats (the scary fats found in processed foods) had a 35 per cent higher risk for aggressive cancers than LOTTERY 2013 those who ate the least. That’s big news for the 2.5 million men living with a diagnosis of prostate Calgary cancer, and the one in six Edmonton who will receive a diagnosis during their lifetime. 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