The 8-Week Healthy Skin Diet

The 8-Week Healthy Skin Diet
By Karen Fischer
Paperback, 480 pages

Includes More Than 100 Recipes for Beautiful Skin!

Healthy skin starts on the inside. You can't get the true glow of health from any bottle, no matter how expensive. In The 8-Week Healthy Skin Diet, nutritionist Karen Fischer shows you how to modify your diet for your particular skin type or skin affliction in order to eliminate flare-ups and increase your natural healthy glow. She pairs healthy eating with home remedies, fascinating science, exercise tips and lifestyle direction for long-lasting natural beauty.

Contents include:

Part 1: Getting Started

Part 2: Getting to Know Your Skin

Part 3: Eight Guidelines for Healthy Skin

Part 4: Specialized Programs

Part 5: Being Beautiful and Healthy

Part 6: The Healthy Skin Diet Program

Part 7: Healthy Skin Recipes

No matter what skin condition you have, if you supply your body the right nutrients to promote genetic health you could enjoy smoother, healthier-looking skin in a matter of weeks.

This is a great book, jam-packed with information to get you on the path to more beautiful skin. And to start your morning right - here are a couple of sample recipes from the book.

Papaya Beauty Smoothie, page 349

This thick, tropical, gluten-free smoothie is a delicious and refreshing drink. It contains vitamin C–rich papaya, which enhances protein digestion; bananas, which are a great source of fiber; and ginger and lime, which are alkalizing. The only thing missing from this recipe is protein, which is vital for firm skin, so ideally you should use this shake as a digestion-enhancing appetizer and have it 15 to 30 minutes before a protein-rich meal. If consumed before dinner, it may also aid weight loss because flaxseed oil triggers the satiety response.

Makes 1 large or 2 small servings

1⁄2 cup    pure apple juice (sugar- and preservative-free)    125 mL
1⁄2 cup    water    125 mL
1 cup    chopped papaya (optional: pre-freeze chunks)    250 mL
1    frozen banana (peel and chop before freezing) 1
1⁄2    lime, juiced (about 4 tsp/20 mL)    1⁄2
1⁄4 tsp    grated gingerroot (optional)    1 mL
1 tbsp    ground flax seeds or flaxseed oil    15 mL
1 tbsp    lecithin granules (GMO-free soy)    15 mL

1.    Combine apple juice, water, papaya, banana, lime juice and ginger in a blender and blend on high until smooth.
2.    Add flax seeds and lecithin and blend for a further 20 seconds. Serve and drink immediately. For a thinner mixture, add extra water.

Tip: Acne-prone people may need to use less or no flaxseed oil.

Excerpted from The 8-Week Healthy Skin Dietby Karen Fischer © 2013 Robert Rose Inc. www.robertrose.ca May not be reprinted without publisher permission.

Gluten-Free Muesli, page 369

Because gluten-free grains generally have a medium to high GI, so does this recipe. If you have eczema, favor soy milk instead of almond milk. If you have rosacea, use berries instead of banana. If using soy milk, note that barley malt contains gluten, so use gluten-free or malt-free soy milk.

•    Preheat oven to 400°F (200°C)

1⁄4 cup    almonds    60 mL
1 cup    puffed brown rice cereal    250 mL
1 cup    puffed amaranth cereal    250 mL
1⁄2 cup    rice bran    125 mL
1⁄4 cup    green pumpkin seeds (pepitas)    60 mL
1⁄2 cup    whole flax seeds    125 mL
1⁄4 cup    lecithin granules (GMO-free soy)    60 mL
    Chilled malt-free soy milk or Almond Milk
    Honey (optional)
1    banana, sliced    1

1.    Spread almonds on a baking sheet and toast in preheated oven for 4 minutes (do not burn them). Remove from heat and let cool.
2.    Mix puffed rice, puffed amaranth and rice bran with the almonds, pepitas, flax seeds and lecithin. Store in an airtight container.
3.    Serve 1 cup (250 mL) per person and add soy milk, honey and banana.

Makes 3 servings

Excerpted from The 8-Week Healthy Skin Dietby Karen Fischer © 2013 Robert Rose Inc. www.robertrose.ca May not be reprinted without publisher permission.

http://www.healthbeforebeauty.com/karen-fischer

"Body image is a concern for many of us today. Young girls are dieting and as we age, wrinkles and sagging skin keep us from enjoying simple pleasures such as swimming in the ocean. I have suffered from a range of skin problems throughout my life and this led me to become a nutritionist who specialises in beauty and skin health. I want to enjoy life and help others to feel comfortable in their skin. So I put my research and treasured recipes into books and I live a simple and healthy life." KF

BIO:

Karen Fischer is a nutritionist and an award-winning author. Karen's first book, The Healthy Skin Diet won ‘Best Health, Nutrition or Specific Diet Book’ at the 2008 Australian Food Media Awards and her latest book is The Eczema Diet. For more than a decade Karen has worked with hundreds of eczema patients. Not content to follow the usual path, Karen is an avid health researcher in her spare time, with a passion for finding new, science-based ways to create beautiful skin. Please note Karen is not taking on new patients at present. 

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The Complete Gluten-Free Whole Grains Cookbook

The Complete Gluten-Free 

Whole Grains Cookbook
125 Delicious Recipes from Amaranth to Quinoa to Wild Rice
by Judith Finlayson
Paperback, 208 pages

 Whole grains! Great for your tummy and overall health and now more popular than ever. Also easier to find, thank goodness. In the old days we generally turned to whole wheat for our whole grain quota but now many people are discovering that a gluten-free diet is best for them. Even people who tolerate gluten benefit from having a diversity of grains in their diet. Whole grains offer essential nutrients and fibre, perfect for natural body rhythm and the feeling of satiety that keeps people from over-eating.

Judith Finlayson offers 125 delicious whole grain recipes, completely gluten-free, to kick-start your whole grain eating. With influences from all over the world, you'll be inspired to make whole grains an important part of your everyday routine.

Gluten-free whole grains include:

 Amaranth * Buckwheat * Corn * Millet * Oats * Quinoa * Job's Tears * Rice * Sorghum * Teff * Wild Rice

There are plenty of recipes for vegetarians, vegans, and omnivores alike. 

Chapters include:

Introduction

What is Gluten and Why Does it Matter?

A Whole Grains Primer

Just the Grains

Bread and Breakfasts

Appetizers

Soups

Salads

Poultry

Fish and Seafood

Meat

Meatless Mains

Sides, Sundries and Basics

Desserts

Diabetes Food Values

Index

Try one of these sample recipes in your home, and commit to more whole grains in your life!

Soba Noodles with Broccoli Sauce
This flavorful combination makes a great light weekday dinner. You can also serve smaller portions as a side dish. It is particularly enjoyable alongside miso-glazed tofu or fish.

Tips
Most soba noodles contain some wheat flour. Those made only with buckwheat are available in Japanese markets or some natural foods stores.
If you are a heat seeker, increase the quantity of chili sauce to suit your taste.
I make this using sambal oelek, which is widely available, but other hot Asian chili sauces, such as chili-garlic and Sriracha, will also work.

8 oz    dried 100% buckwheat soba noodles     250 g
    (see Tips)
1 tsp    sesame oil    5 mL

BROCCOLI SAUCE
3 tbsp    gluten-free reduced-sodium soy sauce    45 mL
1 tbsp    sake or vodka    15 mL
1 tbsp    cornstarch    15 mL
1⁄2 tsp    granulated sugar    2 mL
1⁄2 tsp    hot Asian chili sauce (see Tips, left)    2 mL
    Freshly ground black pepper
1 tbsp    vegetable oil    15 mL
2    cloves garlic, minced    2
1 tbsp    minced gingerroot    15 mL
4 cups    broccoli florets    1 L
2 tbsp    reduced-sodium vegetable or chicken     30 mL
    stock or water
2    green onions, white part with a bit of green,     2
    thinly sliced
    Sesame oil

1.    In a large pot of boiling salted water, cook noodles until tender to the bite, about 7 minutes. Drain, rinse well in cold running water and drain again. Toss with sesame oil. Transfer to a serving bowl or deep platter and set aside.
2.    Broccoli Sauce: In a small bowl, combine soy sauce, sake, cornstarch, sugar, chili sauce and pepper to taste. Mix well and set aside.
3.    In a skillet or wok, heat oil over medium heat for 30 seconds. Add garlic and ginger and cook, stirring, for 1 minute. Add broccoli and toss to coat. Sprinkle with stock. Reduce heat to low. Cover and cook until broccoli is tender, about 5 minutes. Add soy sauce mixture and cook, stirring, until thickened, about 30 seconds.
4.    Arrange broccoli mixture over noodles, sprinkle with green onions and drizzle with sesame oil. Serve immediately or let cool to room temperature.

Makes 4 servings

Excerpted from The Complete Gluten-Free Whole Grains Cookbook by Judith Finlayson © 2013 Robert Rose Inc. www.robertrose.ca May not be reprinted without publisher permission.

Salmon Stew with Corn and Quinoa

This tasty stew is easy to make and, with the addition of licorice-flavored Pernod, has a uniquely sophisticated flavor. Add a simple green salad to expand the range of nutrients and bump up the amount of fiber you consume.

1 tbsp    olive oil    15 mL
2 tbsp    finely chopped pancetta or bacon    30 mL
3    leeks, white part only, cleaned and     3
    thinly sliced (see Tips)
1⁄2 tsp    dried thyme leaves    2 mL
1⁄2 tsp    cayenne pepper    2 mL
1    bay leaf    1
1⁄2 tsp    salt    2 mL
1 cup    dry white wine    250 mL
6 cups    fish stock or 3 cups (750 mL) bottled clam    1.5 L
    juice diluted with 3 cups (750 mL) water
2 cups    corn kernels    500 mL
1 cup    quinoa, rinsed and drained     250 mL
11⁄2 lbs    salmon fillets, skin removed and cut into    750 g
    1-inch (2.5 cm) pieces
1⁄2 cup    heavy or whipping (35%) cream or     125 mL
    half-and-half (10%) cream
1⁄4 cup    Pernod, optional    60 mL
1⁄2 cup    finely chopped chives    125 mL

1.    In a Dutch oven, heat oil over medium heat for 30 seconds. Add pancetta and cook, stirring, until it begins to brown, about 3 minutes. (If you’re using bacon, cook until crisp and drain off all but 1 tbsp/15 mL fat from pan before proceeding with recipe.)
2.    Reduce heat to medium. Add leeks and cook, stirring, until softened, about 5 minutes. Add thyme, cayenne, bay leaf and salt and cook, stirring, for 1 minute. Add wine, bring to boil and boil until reduced by half, about 5 minutes. Add stock and corn and return to a boil. Stir in quinoa. Reduce heat to low. Cover and cook until quinoa is almost tender, about 15 minutes.
3.    Add salmon and simmer until opaque and flakes easily with a fork, about 6 minutes. Stir in whipping cream and cook until heated through, about 2 minutes. Stir in Pernod, if using. Garnish with chives.

Makes 8 servings

Excerpted from The Complete Gluten-Free Whole Grains Cookbook by Judith Finlayson © 2013 Robert Rose Inc. www.robertrose.ca May not be reprinted without publisher permission.

Kasha and Beet Salad with Celery and Feta

I love the robust flavors of this hearty salad. Beets, parsley and feta are the perfect balance for assertive buckwheat. It’s a great combination and a wonderful buffet dish.

Tip
Buckwheat groats that are already toasted are known as kasha. If you prefer a milder buckwheat flavor, use groats rather than kasha in this dish. Just place them in a dry skillet over medium-high heat and cook, stirring constantly, until they are nicely fragrant, about 4 minutes. In the process they will darken from a light shade of sand to one with a hint of brown. Groats you toast yourself have a milder flavor than store-bought kasha.

2 cups    vegetable or chicken stock     500 mL
2    cloves garlic, minced    2
1 cup    kasha or buckwheat groats (see Tip)    250 mL

DRESSING
1⁄4 cup    red wine vinegar    60 mL
1 tsp    Dijon mustard     5 mL
1⁄2 tsp    salt    2 mL
1⁄2 tsp    freshly ground black pepper    2 mL
3 tbsp    extra virgin olive oil    45 mL
2 cups    diced peeled cooked beets    500 mL
4    stalks celery, diced    4
6    green onions, white part only, thinly     6
    sliced
1⁄2 cup    finely chopped parsley    125 mL
3 oz    crumbled feta cheese    90 g

1.    In a saucepan over medium-high heat, bring stock and garlic to a boil. Gradually add kasha, stirring constantly to prevent clumping. Reduce heat to low. Cover and simmer until all the liquid is absorbed and kasha is tender, about 10 minutes. Remove from heat. Fluff up with a fork and transfer to a serving bowl and let cool slightly.
2.    Dressing: In a small bowl, combine vinegar, mustard, salt and pepper, stirring until salt dissolves. Gradually whisk in olive oil until blended. Add to kasha and toss well.
3.    Add beets, celery and green onions to kasha and toss again. Chill until ready to serve. Just before serving, garnish with parsley and sprinkle feta over top.

Makes 6 to 8 side servings

Excerpted from The Complete Gluten-Free Whole Grains Cookbook by Judith Finlayson © 2013 Robert Rose Inc. www.robertrose.ca May not be reprinted without publisher permission.

 Judith Finlayson

After a long career as an author and journalist, Judith Finlayson decided to transform her passionate love of cooking and interest in the culture of food into a second career. Her slow cooker books, including The Healthy Slow Cooker, 175 Essential Slow Cooker Classics, Slow Cooker Comfort Food, and The Vegetarian Slow Cooker, have sold more than 750,000 copies. Using her recipes, thousands of people have discovered not only how delicious and convenient food prepared in the slow cooker can be, but also how this handy appliance can be used to create an extraordinary range of dishes not typically associated with a slow cooker.

Judith, who is also the author of 125 Best Rotisserie Oven Recipes, The Convenience Cook and The Complete Whole Grains Cookbook, has a long history of community involvement and has served on numerous committees and boards, focusing on the arts and social issues. In 1994, she received the YWCA Women of Distinction Award for her work in communications. Judith, her husband, and daughter live in Toronto, Ontario.


 

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Supergrains! Cook Your Way to Great Health

Supergrains
Cook Your Way to Great Health
by Chrissy Freer
Softcover, 224 pages

By now most of us know that eating whole grains is best for healthy digestion, weight loss, blood pressure, sugar levels and all-around good living. But we can do better than just choosing whole wheat bread at the grocery store - there are all sorts of great grains that pack a nutritional punch and have unique flavour and texture.

Supergrains wants to help you expand your great grain repertoire with 12 different and exciting grains - over half of which are gluten-free!

There are 100 simple supergrain recipes to help you get your year off to a great start. You are what you eat - this year you can be even more super! 

Contents of Supergrains include:

Introduction: 

What are supergrains?

Health benefits

Cooking guide

How to use supergrains

Quinoa

Amaranth

Buckwheat

Brown Rice 

Chia

Millet 

Oats

Spelt & Kamut

Barley

Farro & Freekeh

Look for the Supergrains challenge at http://www.cravebyrandomhouse.ca/!

Try this Supergrains recipe tonight, as published on the Ottawa Citizen

Chia-Crusted Salmon with Asian Greens & Tamari Dressing

Makes: 4 servings
Preparation time: about 20 minutes
3 tbsp (50 mL) white chia seeds
3 tbsp (50 mL) black chia seeds
Four 6-ounce (170-g) skinless salmon fillets
2 bunches choy sum (the small centre parts of bok choy, about 1 lb 9-12 ounces or 700-800 g), washed and trimmed
3 tbsp (50 mL) sunflower oil, divided
1 1/4-inch (3-cm) piece ginger, peeled and julienned
2 cloves garlic, thinly sliced
Noodles or steamed brown rice, to serve

Tamari dressing:
3 tbsp (50 mL) oyster sauce
3 tbsp (50 mL) tamari
1 1/2 tbsp (22 mL) Chinese rice wine
1 tsp (5 mL) sugar

1. Combine the white and black chia seeds on a plate. Press each salmon fillet in the chia seeds to evenly coat one side, then set aside. Remove the stems from the choy sum.

2. Cut choy stems in half if long and reserve. To make the tamari dressing, put the oyster sauce, tamari, rice wine and sugar in a small bowl and stir to dissolve the sugar.

3. Heat 1 tbsp of the oil in a large non-stick skillet over high heat. Cook the salmon, chia side down, for 2-3 minutes or until golden. Turn and cook for a further 2 minutes or until done to your liking.

4. Set cooked salmon aside on a warmed plate and keep warm. Meanwhile, heat the remaining oil in a large wok or skillet over high heat. Add the ginger and garlic and stir-fry for 30 seconds.

5. Add the choy sum stems and stir-fry for 1-2 minutes, then add the choy sum leaves and stir-fry for 1 minute more or until almost wilted. Add half the dressing and toss to combine.

6. To serve, divide the choy sum among serving plates, top each with a piece of salmon and drizzle over a little of the remaining dressing. Serve with noodles or steamed rice.

Chrissy Freer  is a qualified nutritionalist, food writer and recipe developer who has worked with a host of celebrity chefs, including Bill Granger. She has contributed to more than ten Weight Watchers cookbooks, as well as the Biggest Loser Families Cookbook. She is a regular contributor to an extensive list of publications, including Delicious and Bon Appetit magazines. 

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Wylde on Health by Bryce Wylde

Wylde on Health
Your Best Choices in the World of Natural Health
by Bryce Wylde
Trade Paperback, 352 pages

I was pleasantly surprised at how thorough and insightful this book on health was. I have to admit, my early flower-child years with parents who eschewed regular doctors for naturopaths, etc., left me suspicious of alternative medicine for quite some time. (Note to all hippie parents out there - if your child wets the bed - suggest peeing before going to sleep, rather than vibrationally charged homeopathic medicines. Just sayin'.)

Bryce Wilde encourages his readers to take charge of their health through education, nutrition, exercise, traditional medicine and alternative medicine - together for a whole-being, whole-person, healthiest living possible. I love that. He also calls out the myths and snake-oil types of alternative medicines and gives you all the information you need to make healthy choices.

The well-organized, quite thorough book is also filled with links that can be scanned with a QR Smart Device and/or accessed by web page - to view video clips that further illustrate the subjects.

Wylde on Health goes above and beyond expectations and will be the perfect guide book for a healthier new year and a healthier new you.

Wylde on Health

Contents include:

Chapter 1 - Introduction

Chapter 2 - How Healthy Are We?

1. They've Got Us Surrounded

2. The Digestive System

3. Of Men and Women

4. Pumping Iron

5. The Life of the Mind

6. A Pain in the Life

7. A Matter of Years

Chapter 3 - Getting Healthy 

1. The First Defence

2. What Goes In

3. Sexual Healing

4. Wide Circulation

5. Compos Mentis

6. Dealing with Pain

7. As Time Goes By

Chapter 4 - Staying Healthy

1. The Immune System in Balance

2. Your Guts, Your Glory

3. Libido for Life

4. Changes of Heart

5. Mind Your Own Brain

6. Anti-Inflammation

7. Beyond Your Years

Chapter 5 - Conclusion:

Past, Present and Future Medicine 

BRYCE WYLDE is the author of the national bestseller The Antioxidant Prescription. He graduated with a combined honours degree in biology and psychology from York University in Toronto. He went on to pursue a career in complementary alternative medicine and nutrition, graduating with a diploma in homeopathic medicine and health sciences (DHMHS) from the Ontario College of Homeopathic Medicine. Known as a world leader in complementary alternative health, Wylde is a highly knowledgeable and respected natural healthcare practitioner specializing in homeopathy, clinical nutrition and botanical medicine and whose focus is routed within functional medicine.  Wylde began his television hosting career with CTV in early 2008 with the highly-rated weekly television show Wylde on Health. Wylde lectures frequently on the prevalence of junk science in the natural health world and has made it his mission to “debunk the junk.” Bryce Wylde tweets @wyldeonhealth out of Toronto.

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