Alcan Slide foil is a staple in my house. I use it to grill and bake without oil or added fats.  Food bakes and grills without sticking.

 

 I was at Costco today and bought a large pack of fresh cod.  It is one of our favourites.  I place it on a piece of Slide foil and then place it on the bbq.  I don't add a thing!! No oil, salt etc...no seasoning. That way, I can add fats and spices later. 

When the fish is done..about 20 minutes later...I let the fish cool.  Using the bbq to grill the fish is a great option because it keeps your home from smelling like fish...and it is really easy.  Just close the lid and set your timer for 20 minutes and its done!!  

I place the fish in a container and keep it in the fridge to use in salads, wraps, etc.

Tonight's dinner was salad (mixed greens) with some fish (baked fresh cod).  When I make a salad like this I put all the ingredients in a large tupperware and then add my dressings...olive oil and apple cider vinegar, salt and pepper...and then put the lid on and shake!

That way the dressing gets evenly distributed and if you get full and don't finish the salad, you can put the lid on and save it for later or the next day!

Some interesting info I wanted to share with you....

Eating 'good' carbs, such as quinoa, lentils or sweet potatoes, sounds like what you should be doing, right? But what if I told you even healthy carbs like those can cause a blood sugar spike and insulin surge in some people? In fact, instead of making you feel full and satisfied, those carbs might push your appetite buttons, making you eat more. Your body might even interpret them the same way it would a big bowl of chocolate ice cream. No wonder it's so hard to lose weight! In this case, there's no difference between 'good' and 'bad' carbohydrates. What matters is sensitivity.

What is carb sensitivity?
If you're sensitive to carbs, your cells are resistant to insulin, which can make your overall insulin levels increase. This is a double whammy for your waistline, since insulin is the only hormone that instructs your body to store energy as fat and also blocks your ability to burn fat effectively. If you're worried you might be carb sensitive, here's a quick self-test: Pinch your waist. If you can grab a lot of excess fat, you probably have some level of insulin resistance, which means you're likely prone to carb sensitivity. Your metabolism, hormone production and long-term health may all be affected as a result. And despite the temptation to slash calories in general, the right solution lies in altering the type and amount of carbs you eat.

Lose your belly in three steps

1. Test your sensitivity levels.
Start by eating more lean protein and healthy fat, and cut back on starchy stuff. Avoid bread, pasta, rice, grains, oatmeal, potatoes, beans, carrots and squash for a week. Instead choose leafy greens, broccoli and fruit. The next week, introduce one serving of starchy vegetables like edamame or carrots. At the end of the week, assess your weight, cravings, appetite and energy. If you don't experience any digestion or vitality issues, reintroduce legumes and grains the next week. Keep a journal and make notes about how foods make you feel. During this process, pay special attention to foods that trigger cravings, bloating or mood swings — and consider eliminating them altogether.

2. Balance out your appetite, hormones and stress levels.
Here are four supplements that will help:

Relora: This natural herbal blend reduces cortisol (which can lead to cravings) and raises DHEA, a hormone that contributes to collagen production and usually declines with age. Take two 250-mg capsules at bedtime and one when you wake up.

Magnesium: This mineral reduces blood pressure, decreases cravings, relieves PMS tension, aids insulin sensitivity and helps you relax. Look for the glycinate or citrate form, which is most easily absorbed by the body.

Omega-3 fish oils: When we eat fish oils, our cell membranes become more receptive to insulin. And the more insulin receptors we have on our cells, the lower our insulin levels.

Vitamin D: It can lower insulin, improve serotonin, boost the immune system, control appetite and even improve fat-loss efforts. A study of New Zealand women published in the British Journal of Nutrition showed women who were given a daily dose of 4,000 IU of vitamin D3 showed improvements in their insulin resistance after six months of supplementation. I recommend 3,000 IU daily with breakfast for best results.

3. Add the right exercise.
Do 30 minutes of high-intensity resistance training three times a week. The wonderful thing about muscle is that it burns the sugar from our diets and the sugar naturally produced by our livers. The result? Fewer cravings and a slimmer waistline. A study in Archives of Physical Medicine and Rehabilitation compared a four-month strength-training program with aerobic training in subjects with type 2 diabetes. The results showed strength training led to an improvement in blood sugar levels and insulin sensitivity. Weight loss was similar in both groups; however, the participants in the weight room lost more than 9 percent of their body fat, while their counterparts on the treadmill lost an average of just 3 percent.

Natasha Turner, N.D. is a naturopathic doctor, Chatelaine magazine columnist, and author of the bestselling books The Hormone Diet and The Supercharged Hormone Diet. Her newest release, The Carb Sensitivity Program, is now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique.

Tonight's dinner....broccoli cole slaw with spicy peanut sauce and smoked tofu.

Place some coconut oil in a non stick pan and heat until it liquifies. Medium to medium low heat setting.

Add 2 packages of Mann's broccoli slaw (available in organic as well) and toss.

Make the peanut sauce:

• 1/4 tbsp of peanut butter (natural or whatever brand you have on hand)
• 2 tbsp of soy sauce ( I used reduced sodium brand)
• 1 tbsp of rice wine vinegar
• 1 tsp of sesame oil (I didn't have any on hand so I used sesame seeds)
• dash of garlic flakes or chopped fresh garlic (small clove)
• add asian hot sauce..I added 2 tbsps because I love spice but you can add to your "heat level"
• Wisk all the ingredients together and if it is too thick, (mine was..) then add some water to thin it out

Add peanut sauce to broccoli slaw and toss. 

Cut up the whole package of tofu into cubes and then add to slaw and toss again to heat it through.

I add a sprinkle of extra sesame seeds and chia seeds at the end to give an extra boost of fibre and omega 3.

If you like, you can garnish with cilantro, green onion and lime wedges...

I make extra so I have enough for tomorrow's lunch or a snack..

Enjoy!

Today's breakfast...scrambled eggs..one whole egg and half a carton of egg whites mixed together and a dash of salt and pepper.  Cook in a nonstick pan.  After the eggs are done I sprinkle some walnuts, chia seeds and cayenne pepper on top.  Enjoy with a high fibre crisp and your choice of fruit (1 cup serving).

Life can get hectic and sometimes you have to take your breakfast on the go so use a container and bring it with you!!!
Enjoy!

TRIANGLE PUSH UPS

Photo 1

Photo 2

Photo 3

Lots of exercises target that upper arm jiggle, or "chicken wings" that women hate but the triangle pushup has been scientifically proven to be the most effective. 

Assume a pushup position but with your hands close together under your chest so the thumbs and forefingers of each hand are touching (or almost touching) to make a triangle (see photo 1 above).  Lower your body (photo 2) and then press back up (photo 3).  Repeat as many times as you can...you can modify by dropping to your knees (like you do for a modified or "lady pushup").  You will feel it in your triceps!!!

Don't stop the tricep extensions and dips but be sure to add this highly effective exercise to your routine.