What I haven't been keeping you up to date on is my weekly quest to eat foods starting with a certain letter of the alphabet. I am currently working on "J" week but I need to start at the beginning. Some "A" foods I bought I had already mentioned to you i.e. the atemoya, apricot, almonds, acai berry juice and agave nectar. Now, we must remember that the focus needs to be on healthy foods, although my kids keep trying to weasel the opposite as often as possible but to no avail!!! You may notice they pulled a fast one on me and substituted a pear for my arugula for this photo!
Acai berries - these berries are very healthy. The berries come from the acai palm tree found in Central and South America and are known for their antioxidant properties aiding in the prevention of heart disease and cancer. I wasn't able to find actual berries, so the juice had to suffice! It can be quite tart so I water mine down some.
Acorn squash - known as a winter squash and is very tasty! I cut mine in half, scoop out the seeds, add a little butter and brown sugar and bake in the oven until it is nice and soft. Squash is very high in fibre and potassium, making it a good addition to a diabetic diet.
Agave nectar - a natural 'sugar' that has a much lower glycemic index than granulated sugars and is vegan to boot! I often use agave nectar to sweeten my coffee now instead of sugar.
Almonds - while high in fats, they are actually good for your heart health as they contain magnesium and potassium. Potassium is good for maintaining blood pressure and lack of appropriate magnesium can be linked to higher risk of heart attack. Remember according to "Wheat Belly", you can eat as many nuts as you wish as long as they are raw! Almonds also have antioxidant properties!!
Amaranth - having never heard of amaranth before this was a shot in the dark. Is it a grain or a seed? The store labelled it as a grain, but there may be some debate there. I added mine to some yogurt and added some chopped apricot. Afterwards I Googled some information about amaranth and discovered that I should have cooked it. Oh well, what's done is done and I lived to tell the tale!! Amaranth is very high in protein and fibre, therefore aiding in the prevention of heart disease and is effective in lowering cholesterol levels. Bring it on!!!!
Apples - you know what they say, 'an apple a day keeps the doctor away!". Apples are good for maintaining blood pressure. In "Foods That Harm, Foods That Heal", I read that those who eat apples are 37% less likely to have hypertension and 28% less likely to develop Diabetes. Apples also aid in the reduction of LDL (bad) cholesterol. I really should start obeying those Dr.'s orders huh?
Apricots - much like apples, this fruit is also helpful for reducing high cholesterol, blood pressure, cancer risk, and can also lower LDL cholesterol. From my high school days as an anaemic, I can tell you that dried apricots are a good source of iron too!
Artichokes - are high in antioxidants and good for reducing one's risk of breast cancer and skin cancer (hopefully my friend Melissa is reading this part!). They are also full of fibre and can alleviate indigestion...and hangovers too apparently!
Arugula - My British friend Amanda knows this as 'rocket' and has somewhat peppery taste in comparison with other lettuces. It is very high in fibre and antioxidants, good at lowering cholesterol levels, keeping blood sugars in balance and reducing risks of heart disease.
Asparagus - is very high in fibre, essential minerals and antioxidants. It is also good for maintaining a healthy blood pressure as it helps to rid the body of excess salt.
Atemoya - I've already touched on this in a previous entry, but didn't realize that this fruit is a hybrid cross of sugar apple and cherimoya. It is good for reducing high blood pressure and risk of cancer. The seeds are toxic so be careful!
Avocado - last but not least - the avocado! I still don't like the taste of straight avocado but I do enjoy it mixed with mango in a smoothie! Avocados are great for reducing cholesterol, risk of heart disease and cancer.
Bananas - great source of potassium, and good at maintaining healthy blood pressure and blood sugar levels. Also known to decrease stress, anxiety and depression! To mix things up a bit I bought red bananas which kind of scared the kids off a bit, but there really wasn't much difference in taste. They are a little smaller so it's a great snack size!
Beans - beans are good for decreasing the risk of heart disease, cancer and diabetes. I went out on a limb here and bought black beans for the first time. Each time I've been in Costa Rica I purposefully avoided any rice or veggie dishes containing black beans as if they would induce symptoms of the black plague! Fear not the black bean, I professed to myself - I will consume said beans and yet prevail! After all, you know what they say about beans! "Beans. beans, they're good for the heart; the more you eat the more you _ _ _ _!"
Beets - great source of essential nutrients and low in calories and contain no trans fats or saturated fats. I think I went a good 10 years or so without eating beats, and now I've got all my kids liking beets! However, I had never tried the leafy parts before and thought this challenge was the apt time to do so! I steamed the leaves just like I would spinach and we ate the whole vegetable root & leaves!
(Chinese) Bitter Melon - or rather Blech Melon!!! Part of this challenge involves trying as many new foods as possible, and unfortunately this was one of them! Bitter is an understatement! I sliced it like a cucumber and handed out the slices raw for each of us to taste - needless to say one was plenty! This is the "Buckley's" of "B" produce! It's a good source of fibre and antioxidants and has so many health benefits that I would suggest trying it as a cure all for all that ails you - if you can stomach it that is! From what I read when Googling what it was and what to do with it, I found it seems to be especially beneficial for diabetics as it helps reduce blood sugar levels.
Blackberries - rich in antioxidants which can reduce cancer risk. Next time you are suffering from PMS, you might find relief from a handful of these black beauties!
Blueberries - has a lower glycemic index than most fruits and may prevent hardening of the arteries!
Bok Choy - not a favourite of mine or the rest of the household, but it is low in calories and full of antioxidants.
Bran - the fibre in bran reduces blood cholesterol levels and is therefore good for reducing risk of heart attacks, Diabetes, and cancer. I use bran in cranberry bran muffins which are delish!
Brazil nuts - these are great for a vegetarian diet because they are considered a complete protein and are high in fibre and the antioxidant selenium. Although they contain fat, Brazil nuts are helpful in reducing cardiovascular disease and cholesterol
Broccoli - high in fibre and calcium, it can help decrease your risk of bladder, colorectal, breast and lung cancers as well as heart disease! Try out this Broccoli Cheese & Potato Soup recipe found at http://www.skinnytaste.com/2010/12/broccoli-cheese-and-potato-soup.html. I couldn't wait to eat it and nearly forgot to take a photo - until the bowl was half empty - very tasty!
Brussels Sprouts - a relatively new staple in our house that even my kids have come to accept over the past year or so - they are great for reducing cholesterol (even more so when steamed than raw) and blood pressure levels, and risk of heart disease and cancer. I recently found some purple ones as the store!!!! Purple Stew anyone?
Bulgur - this is a grain that contains more fibre than oats and is great for your digestive system. I admit that I haven't tried this food yet, the package is still in the pantry. Perhaps I'll revisit it during a week where there is little letter availability!
Butternut Squash - low fat, high in fibre and carotenoids. I made a butternut squash and apple soup recipe from my Canadian Living cookbook and wrote names in the bowls with yogurt! Yummy!
...and then there were the culinary "C's"
Cabbage - helps prevent colon, breast and gynecologic cancers as well as diabetes
Cardoni - looks like thick celery, but tastes nothing like it - rather more like bitter melon - ewww! Supposedly good for lowering cholesterol levels but unfortunately the bitterness makes it unpleasant to eat. I just bought this last week as it wasn't available the week I was searching for "C"'s.
Canary Melon - has some essential nutrients but is high in sugar.
Cantaloupe - Full of antioxidants and anti-inflammatories and linked to reduced risk of metabolic syndrome.
Carrots - Here's some trivia for you - did you know that carrots are native to Afghanistan? They are really helpful in reducing cholesterol levels and risk of diabetes and cancer and also improve eyesight. Avoid purchasing 'baby' carrots. These aren't really baby carrots - they have been run through machines to attain a uniform shape. Furthermore, Carla told me these 'baby' carrots are also bleached. I was saddened to hear of this as they are convenient for packing in kids lunches. Sorry kids but you will be taking a more natural kind of carrot sticks to school in future. It's worth the extra effort to buy the real deal if you ask me! "Foods That Harm, Foods That Heal" informs that carrots have an increased nutritional value when cooked as it breaks down the walls encasing the beta-carotene.
Cashews - good for heart health!
Cassava - kind of looks like a really long, waxy potato. High in antioxidants and good at alleviating arthritis. I made a new recipe called Cassava in Coconut (Muhogo Wa Nazi) from http://www.food.com/recipe/cassava-in-coconut-muhogo-wa-nazi and paired it with salmon and bok choy. You may appreciate cassava more than I did if you can get past the smell of it, not that it's particularly unpleasant - just oddly different. While I don't foresee myself purchasing another cassava from the supermarket, I was recently introduced to a cassava coconut pone (cake) at a scrapbooking retreat I attended a couple of weeks ago. Thanks to my Short Stack Foodie buddy Jackie, I was privy to this delightful dessert which just so happens to be wheat-free! She purchased the pone from a small restaurant called Ya-Man along with some tropical ice creams(coconut, mango and sour sop). Sometimes things just taste better in a different package! I plan on visiting this restaurant at some point and yes, I will be purchasing some cassava pone!
Catfish - low in calories and fat and a good source of protein. First time ever trying catfish and it was a success! I guess I avoided it in the past because I couldn't get past the vision of eating whiskers! It was a nice light tasting fish! I baked mine in the oven covered in fresh tomatoes, green pepper and basil from my garden along with some garlic!
Cauliflower - high in fibre and vitamin C, therefore good for reducing cancer risk. In fact, a friend of mine who has had cancer was treated with vitamin C injections so this makes perfect sense!
Celeriac or Celery Root - an odd looking vegetable that indeed smells and tastes like celery. Celeriac reduces risk of heart disease and is fat free! I found a recipe on Pinterest for Celeriac Champ which I really enjoyed. You can find the recipe at http://www.bbcgoodfood.com/recipes/333626/celeriac-champ
Celery - good for reducing rish of cancer and lowering blood pressure
Cheerios - I added this because they are made from oats which is good for hearth health
Cheese - I've mentioned before that cheese may be a leading contributor to my cholesterol issues due to the fat content, but it sure does taste good! Pg. 75 of "Foods That Harm, Foods That Heal" has a warning:
"Tyramine, found in aged cheeses such as cheddar, blue cheese, and Camembert, also interacts with monoamine oxidase (MAO) inhibitors, drugs sometimes used to treat depression, and can cause a life-threatening rise in blood pressure."Yikes! Perhaps I should acquire a taste for non-aged cheeses - any suggestions?
Cherries - can reduce risk of cancer, lower cholesterol and risk of heart disease. I didn't find any fresh cherries so I bought frozen cherries and covered them with dark chocolate - mmm...mmmm!
Chia Seeds - packed with antioxidants, fibre, and protein. Also good for maintaining blood sugar levels and decreasing risk of heart disease. As with the amaranth grain, I added chia seeds to some Greek yogurt.
Chiles - reduces cancer risk. Spicy foods can increase metabolism, therefore good for losing weight! I used a Cubanelle Pepper that week and added it on my pizza
Chocolate - Thank heaven for chocolate! Much to the chagrin of my kids, I purchased dark chocolate (good news is that are starting to develop a taste/tolerance for it!). Dark chocolate is much better for you than milk chocolate, particularly if it's at least 60% cocoa. Chocolate has many health benefits including lowering blood pressure, risk of heart disease and mood disorders. Pg. 79 of "Foods That Harm, Foods That Heal" states:
"Chocolate can cause or exacerbate canker sores."Unfortunately, my two youngest kids inherited troublesome canker sores from their father who also suffers from them. Sorry kids, but you had better hand over all chocolate to me in future!
Cilantro - antioxidant, effective for toxic metal cleansing, anti-anxiety, and may improve sleep
Clementines - high in vitamin C
Coconut - full of fibre and potassium and therefore helpful in reducing blood pressure, but it is high in cholesterol so avoid cooking with coconut oil. I bought my first whole coconut and the kids and I punctured the bowling ball like holes in the bottom with a screwdriver to draw out the water to drink. I then grated some fresh coconut flakes to add to some butternut squash soup. I also made this Grilled Hawaiian Chicken with Coconut-Cilantro Rice recipe found at http://bevcooks.com/2011/07/grilled-hawaiian-chicken-with-coconut-cilantro-rice/, but next time I'll leave out the cilantro (not a fan)
Cranberries - good for preventing urinary tract infections, heart disease, cancer and blood cholesterol levels. Juice should be 100% juice and diluted to minimize effects of high sugar content.
Cucumbers - are 95% water, therefore a good healthy food to prevent weight gain! I found out this summer just how easy they are to grow in your very own garden!!
My friend Michelle recently shared something on Facebook that I'd like to share with you. When you bring home your groceries, fill the kitchen sink with water and add 1 cup of vinegar, then add your fruits and veggies and let sit for 10 minutes or so. This will clean the produce of dirt, pesticides and residue! Aren't those little purple Brussels sprouts cute?
A couple of weeks ago, four friends and I attended a fashion show at the Burlington Art Centre featuring clothing from local stores. As an added bonus, the price of the ticket included wine and food samples from local restaurants. The proceeds from the event went to Breast Cancer Support Services which is my philanthropy of choice - so one couldn't go wrong attending this event! I'm glad I opted not to have a meal at home beforehand because the food was AMAZING! Our favourite morsel of the evening was the Braised Pork Belly Taco with roasted poblano & maple vinaigrette, apple & chive slaw and crispy sweet potatoes created by Adam Baxter, Head Chef of Honey West in Burlington. Majella and I would be utterly embarrassed to recall how many times we returned for seconds, thirds....! This photo is of the very last one - which shortly after posing for this photo, performed a most elegant happy dance in my belly as it met up with it's many friends consumed before it! These tacos are not part of the regular menu at Honey West, but I do declare - you simply must go in and ask Adam to whip some up for you! Just this afternoon, I called Adam asking him to recreate these for our upcoming Christmas party!! For those of you planning to attend, I suggest you come rather early to try these before some (ah hem - Madge!) snatch them up! The somewhat peculiar thing about these tacos is that those yellow sticks are actually sweet potato! I do NOT like sweet potato as a rule, but Adam has opened up my culinary palate. Granted, this is not the healthiest way to eat sweet potato as they are deep fried (definitely not conducive to heart health) but they are small and it's ok to treat yourself once in a while - everything in moderation! I need to come clean and confess that we grabbed a handful of these sweet potatoes to much on like popcorn during the show!
Last week I went to Woodstock to visit my dad only to find he wasn't doing very well. His blood sugars were irregular and his blood pressure plummeted when standing, causing him to faint - not good! The next day he had a follow-up appointment with his surgeon and was readmitted to hospital. He had lost too much weight too fast and became dehydrated so he was hooked up to an IV for a couple of days. Just when he thought he'd be going home again, ultrasounds revealed a pseudoaneurysm in his groin where the angiogram was performed. It had tripled in size in the span of 2 days, requiring additional surgery to remove. The procedure was successful and Dad is back home again - hopefully for good this time!! He's also been given the OK to drive again so I'm sure he is appreciating the reward of regaining some autonomy back!
On Friday I had a follow-up appointment with my Diabetic Nurse to check my blood pressure. I was sure to drink lots of water in the morning and I conjured happy images of paddle boarding with Rocket on the way there. My blood pressure read 123/86!!!!!! Best reading at the doctor's office yet!!! Needless to say, I left feeling elated and didn't bawl my eyes out this time! Now, she was still concerned about the diastolic but it has improved. She was going to discuss the situation with my doctor and thought he may want to put me on a water pill - but since I haven't heard from them yet, I'm assuming I've got the all clear!!! Before I left her office, I laid my hands on her desk and very emphatically declared, "I am NOT going to get Diabetes!"
The last lines from "When Did You Last See Your Father" were very poignant and luckily things didn't reach this far with my dad - and for that I am very grateful! I now have more time to appreciate my relationship with my dad and work together to improve our health!
"And when did you last see your father? Was it when they burned the coffin? Put the lid on? When he exhaled his last breath? When he sat up and said something? When he last recognized you? When he last smiled? When did you last see your father? The last time he was healthy, active? The last time he had an argument about something? Those weeks in which we tried to say goodbye were like a series of depletion's. Each day I thought 'he can't get less like himself than this.' Yet each day he did. So I've been trying to recall the last time I actually saw him. The last time he was unmistakeably... there. In the fullness of being, I dunno... him."
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