Fallen off track

I have certainly fallen off track these days, my blog is far from being kept up to date, school work has been on complete hold for a few weeks...ok so probably pushing closer to 2 months, healthy habits have gone astray and finding time for the gym has become a bit of a memory for the past 4-6 weeks. Time to catch up!

Even though a lot of the things on my to do list have taken a back seat lately, I can say that I have not been feeling as stressed for time, I’ve had more family time, I’ve had more chill time and certainly had more make the pants fit tighter time as well! All of this down time has not been kind to my healthy habits, my oh my why is it so easy to fall off track?

Now I shouldn’t be so pessimistic on the situation. Its not like I’ve completely fallen off track, just dipped my toes into some days (maybe even some weeks) of complete lack of self control. Ok, scratch that, who am I kidding? I did not dip my toes into it, I jumped in with both feet, hands held high screaming woohoo, which has now turned into a few pounds gained and a boohoo.

So, why is it that it is so easy to totally forget all that you have learned and just dive back into old habits and lose the brain for a while? Obviously the old habits didn’t work before; obviously the old habits brought excess weight, lack of energy, lack of motivation etc, so why do we still get called back so often. We say its comfort, comfort food, comfort clothes etc. Really, I don’t know what’s so darn comfortable about feeling crappy, tired, slow, bloated, heavy, foggy, need I say more? I don’t find the extra little weight to be comfortable; I find my jeans tighter, my dress pants tighter and find I'm pissed at myself for getting further behind in my schoolwork, someday I'd like to complete the course in full.

Last week I decided to give myself until after my husband's birthday to get back on track (considering it’s less than a week away). However, really what am I waiting for? Seriously, that’s like a ticking time bomb, ok do whatever you want for the next week and then magically all will be well after that. Why set a time in the future to begin something? Why not today? Why give yourself that extra time to over indulge and get further behind on whatever it is you are avoiding? It certainly doesn't help. If you know you need to change then now's the time. Baby steps are ok, but big change is better and certainly provides a greater outcome in the end.

So, today it begins. I’m not perfect, but certainly need to at least be following the 80/20 rule with the 80% being good and 20% not (since it’s been reversed this holiday season). Clean up the diet, rearrange my calendar to fit in my 3 x week gym time, get some school reading done and get moving in the right direction.

What are you doing to get back on track? Don’t wait for the New Year to change something you know needs to be done today. Find some support if that’s what you need, you’re never alone in your struggles and help is always within reach if you’re willing to speak up when it’s needed. Be sure to make time for yourself and reach for your goals. Remember that everything is attainable and within your reach you just have to be willing to take the first step.

Birthdays

Well another year older and so far I can say that I'm not feeling any different. When you're a kid you can't wait for that next big day to arrive, you want to be that one-year-older. Kids think the world will change with a new number. I guess for some things in life the number really does make a difference.

When you’re a kid that number means you reach the age where you are able to go on that ride at the amusement park, ride in the back of the bus with the big kids, you are allowed to ride in the car in a normal seat (without a booster), as you get older you can get a license, go to the bar in Canada, then you are legal to drink in the US. Really when I think about it these are all milestones that we all anticipate, or most of us anticipate. I have memories of each of them. Beyond this there are the decade birthdays, 30^th, 40^th, 50^th, 60^th and so on.

I can honestly say my 30^th came in pretty mild, as I was pregnant with my daughter. For my 40^th (which is still a ways away) I would love to hop on a plane and take a trip, however am pretty certain that it may have to wait till my 50^th but a girl can dream!

Birthdays come and go, we tend to see a few more gray hairs in the mirror, we may have a few more wrinkles, but we’ve also created another year of memories, some good and some bad. It’s a great time to take some time to reflect on the year that has passed by and set a plan for the year ahead. Many people do this at New Year’s but birthdays are a great time to do it as well, however if you’re like me it all happens at once anyway.

Some years we may reflect and find that really not much has changed since last year, other years we may find that alot has changed. Take note of whether you learned the lessons and moved ahead or if you simply got stuck in a rut and stayed static. Without learning the lessons you will simply repeat as you have always done.

Remember, no regrets either, if at once it made you smile then it was worth it.

December has arrived, filled with all things Christmas!

It’s hard to believe just how quickly December seems to be passing us by. Forget November, where did 2011 go? Really, everyone I chat with says the same thing; days, weeks, months and years are flying by! 

Christmas is approaching just as quickly as ever! This year I vowed to myself that I would partake in a few of the Christmas season events that I missed out on last year. It really is a busy time of year but I wouldn't pass up December for anything.

Last night I was fortunate enough to have a night out with my mom and my sister to pay a visit to my Mom's church in Goodwood for “Carols by Candlelight”. The Goodwood United Church is the prettiest church around and the ladies (and gents) who keep the place going are extraordinary as well!  The place is always full of smiles and laughter and I can say that I have many memories in this pretty little place. This time of year it is always decorated so beautifully and the glow of the candle light in the evening always sets the mood perfectly.

The One Voice Choir from Uxbridge sang for us last night (which I can happily say my Aunt Donna is a part of), as well as an exquisite performance by Michael Hardock, Hayden Kerry, Victoria Ianou, Raphaella Cameron and Anthony Holt. Mixed in with the local talent was a Christmas story and a sing along which we all participated in. I have to say I sound much better in the car, alone, belting out Christmas carols than what I did last night! But no one was there to hear me sing and Christmas just doesn’t feel like Christmas without a visit to mom’s church and a night of singing carols.

Saturday we were fortunate enough to get a private session with Santa! Sweet World Media, Deborah De Ville, John Wood and Glen Buchanan put on a Photo with Santa event to raise funds for the Bonner Boys splash pad and Abby and I just couldn’t pass it up! Her pretty pic arrived today in my email box and made my day so I thought I would share it here.

They did such a fantastic job that I’m really hoping they do it again next year. Santa couldn’t have done a better job too! He’s a pretty busy guy this time of year with lots of events on the go but always a jolly soul with much love to share.

This time of year is filled with Christmas parties, baking, gingerbread house building, parades, the Living Nativity, the Festival of Lights, School concerts, Daycare Christmas and so on but you can bet I’m looking forward to making memories at each one.

I’m hoping you all find time in your busy schedules to enjoy some of the great festivities that are going on around you this time of year. You don’t have to be religious, you don’t have to celebrate Christmas and you don’t have to have children in order to find the spirit of the season and enjoy.

It's early, but Merry Christmas to everyone!

On a funny note, it was just yesterday that I was declared to be the meanest mommy ever which Abby quickly continued with "you are on Santa's naughty list and he's going to bring you coal in your stocking"! Could be an interesting December in our household!

Rice Paper Rolls

I had the worst craving today for rice paper rolls and peanut sauce, so dinner was created. I've made rice paper rolls many times before; they are easy and versatile. The ingredients are a snap because you can change it to whatever you feel like or have on hand.

Alternatively, peanut sauce is not something that I have ever attempted, so I decided to wing it (as usual) and made it with what I had and what I thought would be a good combo, whatever I did worked.

  

For the filling I used the following raw vegetables:

• Carrots
• Celery
• Green onions
• Red pepper
• Cabbage (sometimes I slightly cook it to soften)
• Shrimp – I was using raw shrimp so to cook it I heated some olive oil in a small frying pan, added the shrimp, squeezed ½ lime over it while it cooked till pink (also added a few Chinese peppers to spice up the shrimp)

 Peanut sauce

• 2 cloves of garlic - pressed
• equal amount of fresh ginger - finely chopped
• ½ lime squeezed
• 4 large Tablespoons of natural peanut butter (no added sugar or salt)
• ½ cup coconut milk
• 2 teaspoons sesame oil

Heat all ingredients together until warm (essentially you just need to warm enough to melt the peanut butter so it will mix with the remaining ingredients)

To assemble the rolls is quite easy:

1. Soak a few sheets of rice paper in some warm water for a minute or two until soft
2. Place your filling inside
3. Roll and eat
4. Serve with peanut sauce for dipping

That’s it, quick, easy and yummy.

Side note – don’t do what I did tonight, I soaked some of the sheets of rice paper got busy with something and attempted to make my rolls, needless to say the first few fell apart. You don’t need to soak them any longer than what it takes for them to soften or they will fall apart.

Shrimp is what I had on hand, however you could certainly prepare these with chicken, tofu, sprouts, rice noodles inside (are a really yummy addition).

Use your imagination and create your own version, you will be glad you did.

Where does your motivation come from?

I’ve had a few interesting things happen since I started writing this blog. I’ve had fantastic feedback, met some new people (virtually) and learned a thing or two along the way. When you post things up on the internet you kind of go off on a whim and hope that people will enjoy and take an interest in what you put out there but you never know who, if anyone is actually reading or paying attention to what you are saying.

  

I was speaking with someone (a blog reader) recently about health and fitness and motivation (which sparked this post) and had the following thoughts in regards to reaching your health and fitness goals, however, really they apply to any goal you reach for:

• Motivation is the key ingredient to attaining your goals
• Small attainable goals make it so much easier to achieve the much larger accomplishment that you are  aiming for
• Everyone wants to feel good about themselves and when you have smaller more manageable steps to take it makes it easier to accomplish things and provides a “winning” feeling, which in turns sets the motivation back in motion
• People often find themselves overwhelmed and feel that they have to miss out or lose out to get to what they are reaching for

So, the question is how do you find your motivation or what motivates you? We’re all different; we are all motivated by different means. Find your motivation and you’ll attain those goals that sometimes seem to be just outside of your reach.

I’m not sure of what my motivation was to take charge of my life. The verdict is still out on that one. Was it a book I read, was it something someone said, was I tired of how I felt, did I reach a birthday and realize that I wasn’t who and where I wanted to be? Most likely a combination of all those things, whatever it was it doesn’t matter, I found motivation somewhere and went with it.

When I decided to tackle my weight issue and joined Weight Watchers all those years ago I had two main motivators, those are clear:

1. Competition – my sister joined with me to provide support, I always thought she was the competitive one however it seems we both share that trait (she just has more of it).
2. Exercise points – the more I exercised and the harder the type of exercise the more I was allowed to eat on the program

Not only was it a competitive game between my sister and I but it was a competition with the group of people that were all there together. There’s something to be said about the power of people and being accountable for that number on the scale, not only to you but to others as well.

The points system helped empower me, it put the controller back in my hands, and it pushed me to try new things and to become creative, therefore giving me more options and a greater level of self esteem each time I reached a new level of achievement.

My motivation to step away from the Weight Watchers program came when the plateau I was on seemed to have no end in sight.

My motivation as to why I started to study nutrition was mainly for my daughter’s health issues, which thankfully have improved dramatically, however I don’t believe I can attribute them to her dietary habits.

I found new knowledge and pursued a different path, totally entered into a world of the unknown out of my comfort zone but I kept an open mind and it was worth it.

Motivation to keep going – I found myself, there is no going back. I've learned my lessons and none of them were easy.

Banana Chocolate Chip Millet Muffins

I was in search of some more healthier snack/breakfast/lunch options for the kids. You know, the kind that they may actually eat.

Turns out that the Pumpkin Chia Muffins that I have been making are a hit with the teenager so I thought I would seek out some more options to try.

I did a google search for millet and banana (or something like that) and found one on the http://www.thecleaneatingmama.com/ site called Banana Chocolate Chip Millet Muffins. I have some millet in the cupboard that I need to use up. It really is a tasty grain, I just haven't experimented much with it, so thought I'd try this.

Reasons why I have adapted the original recipe are:
a) to use a few healthier options than what were listed
b) to use ingredients that I had on hand, since I tend to improvise
c) and simply because I could

Ingredients:
2/3 cup millet
1 1/2 c kamut flour
1 1/2 t baking powder
1/2 t baking soda
1/4 t sea salt
1 tsp cinnamon
3 bananas, mashed
1/2 honey
2 T grapeseed oil (or coconut or olive oil)
1 c coconut milk (or almond, rice, soy, dairy, your choice)
1/2 c carob chips (dark chocolate or cacao would be other options, however I find if there are chocolate chips or any chocolate in the house it calls my name, I used to be able to leave the carob chips alone, however seem to be developing a taste for them as well....what to do!)

• Preheat oven to 375
• Measure the millet into a food processor or coffee grinder or blender and pulse into a fine flour texture. Pour into a medium bowl.
• Add the remaining dry ingredients, stir with a fork (because this is how I sift!).
• Add the bananas, honey, oil, milk alternative and chocolate chips, stir until mixed well, but don't over stir.
• Grease a muffin tin, fill up each one and bake for approximately 20 minutes depending on your oven. 17-22 minutes to be safe.

 Makes approximately16 muffins.
Note - since you will have empty muffin spots in your pan simply fill the empty ones half way with water so you don't burn those open areas.

Nutritional Highlights:
Millet - another great gluten free grain (under debate as to whether or not this is a safe for those suffering from Celiac disease) which has a higher protein content than wheat, corn and rice. It is hypoallergenic and a good source of fibre.

Kamut - an ancient wheat, with a higher protein content and nutritional value than regular wheat products.

Note - these were a hit with the kids! Bonus! Next time I think I may reduce the honey to 1/4 cup though, I find with carob chips that they tend to have a sweeter taste, therefore I will attempt these again with less added sweetness next time.

Happy Baking!

It is what it is, or is it?

Far too often lately I’ve been hearing the same words, “IT IS WHAT IT IS”, in reference to so many different situations. Heck, I’ve even been guilty myself of using this expression far too often. I actually started to write a post about this quite a few weeks ago and then got sidetracked with another.

It is what it is! The Urban Dictionary (http://www.urbandictionary.com/) defines it as:

"A phrase that seems to simply state the obvious but actually means "it will be what it is," as in "it ain't gonna change, so deal with it or don't."

(I took the cleaner version of the definition from urban dictionary!)

Learning to change what you can and accepting what you can’t is a great life lesson that is not such an easy one to come by. Now this lesson isn’t saying that you can't put up a fight, have your say or go to bat for what you believe in. It simply means, if you have any possible power to change something that is not right then you'd better step it up and be heard! And if you don't, then you need to find a way to accept it and move on.

Stepping up and being heard is often NOT where my issue lies.  Personally, I find I often have lots to say and will often share it with whoever will listen, sometimes whether they like it or not! The problem for many seems to be in the acceptance and moving on portion. Often times we are not prepared for an alternate outcome to a situation, we often anticipate that it will unfold in a completely different direction and when it doesn’t go as planned we have a choice as to whether we are going to deal with it or not.

Each time I hear this phrase it simply makes me want to stomp my feet and yell, “its not!” or “it doesn’t have to be”! Sometimes, it doesn’t have to be “it is what it is”, some days and some things are worth putting forth additional effort to change the outcome of whatever it may be.

Should you catch yourself using this expression (and I bet you will), be sure that you have exhausted all avenues of possible change before giving up and resorting to it being as it is. There may be some situations not worth the fight, there may be some situations that are unique and there may be times where there is nothing that you can do about it, and there are times that you have made the choice to not push further.

Unique situations happen every day and because they are “unique” there is never a cookie cutter solution, you must be prepared for an alternate outcome, often times we are not and that is where the issue really lies. It’s not the fact that you can’t change it, you simply were not prepared for the outcome and therefore not prepared to be faced with the choice to do something about it.

So, before you utter these 5 little words again, think about your situation. Can you change it? Are there steps that you can take, if so remember it only takes one step to move in a new direction. Before you simply accept something for “it is what it is”, make sure that its your choice to do so.

Coconut Shrimp Soup

This soup was first inspired after lunch at a Thai restaurant, many months ago.

As I don’t normally follow a recipe and often I create something from what I happen to have, this soup is no different. The first time I made it, I tried to make it more “thai”, however tonight’s creation was purely out of what I had and what I needed to use up:

• 3 cups of So Delicious Coconut Milk
• 1 cup canned tomatoes (fresh if you have it, I was simply using up what was leftover from something else)
• 1 Tbsp chopped fresh ginger
• 4 small pieces of Chinese dried peppers (chilli flakes or cayenne would also work) OPTIONAL
• ½ red pepper, julienne
• 6 green onions, julienne
• 1 cup frozen corn (fresh if you have)
• 1 cup of shrimp (cooked or raw – cleaned, with tails removed)
• Black pepper to taste

1. Place a pot over medium to low heat
2. Add the coconut milk, tomatoes, fresh ginger and dried peppers for approximately 10 minutes
3. Add the red pepper and green onions, corn and shrimp
4. Cook on low for 10 minutes more
5. Serve

This soup reheats beautifully the next day after the flavours have mingled overnight

You can use many variations in this recipe, chicken or vegetable stock mixed with the coconut milk adds great flavor, fresh lime juice, curry paste, carrots, celery, garlic, chicken, to name a few. I just happened to use what was available (and what needed to be used!)

Enjoy!

Nutritional Highlights:

Coconut Milk is non dairy, unsweetened, and a great source of fat - good to note: approximately 50% of the fatty acids provided by coconut is in the form of medium chain saturated fat called lauric acid, a health promoting fat whose only other abundant source in nature is human breast milk. 

Medium chain fatty acids are easily absorbed and preferentially used as an energy source in the body, their burning actually increases the body's metabolic rate. This doesn't mean you can consume more calories and not gain weight, it simply means that of the calories consumer, more are burned. 

Corn,although a complex carbohydrate and a good source of essential fatty acids and fibre, it is one of the most common food allergens; one of the biggest issues with corn is the widespread use of genetic modification on this grain. When purchasing, organic is always best.

Teff Pancakes

Makes 6-8 small pancakes (2 servings)

Mix together the following:

• 1/4 cup Teff flour
• 2 Tbsp ground flax seeds
• 2 eggs
• 1-2 mashed bananas
• 1/4 cup applesauce (unsweetened)
• coconut milk (or almond milk or rice milk or milk of choice) (optional - if you'd like a thinner consistency)
• 1 Tbsp coconut oil for frying

1. Place your frying pan over medium heat
2. Melt the coconut oil
3. Drop pancake batter by 1/4 cupfuls
4. Cook a few minutes per side (when bubbles start to form you should flip)
5. Continue until all are cooked

 Serve with maple syrup

Note: You can cook, cool and freeze these, then toast them in the toaster oven to reheat

 Nutritional Notes:
Teff flour is a gluten free, whole grain which contains higher levels of protein and fibre, as well as a good source of vitamins and minerals.

Its always best to reach for whole grains opposed to refined grains. When the grain has been refined, it has been stripped of alot of the valuable nutrients. To compensate for the nutrient loss, often times you will find "enriched" products. The protein content and quality of whole grains are greater than that of refined.

You will note that I did not add any sugars to this recipe. Pancakes are often served with maple syrup, and these particular pancakes contain applesauce and banana (two natural sweeteners), therefore I omitted. You could also serve these with nut butter, apple butter, chopped fresh apples or additional apple sauce.

Who's got junk?

I came across a fantastic picture on my friend Katie's facebook wall this morning and thought I would share.

This message holds so true and can be applied to all aspects of our lives. Our past certainly helps to shape us into who we are today, however it does not define us. It should not hold us back, should not limit us, should not restrict the pathway ahead.

So why are you still holding yesterday's junk in your hands? It's a fair question and can most likely apply to anyone who is reading this right now. So, what's your junk? Is it a past that you have yet to accept, is it limiting beliefs about yourself, is it physical items which clutter your house, what it is?

Think about the feeling you get when you tackle a room in your home or even a closet or a drawer and you get rid of all those things that you had crammed in there. All of a sudden there is all this room, space. I love that feeling. You are able to breathe again, it's somewhat peaceful even. The same thing applies when you offload all of the emotional baggage within as well.

Often times we hold onto yesterdays junk simply because it is familiar. Sometimes we may even think its comforting. When we actually let it go and become open to something new, we realize it may have actually been quite uncomfortable.

Sometimes yesterdays junk holds feelings and emotions that we just haven't been able to face. So, it feels safer to hold onto it and avoid dealing with whatever feeling it may have attached to it. You may require baby steps, you can't expect yourself to all of a sudden take that baggage, toss it away and feel great. Sometimes that works but not for everything.

It's certainly something to think about. It's the weekend, it's sunny and bright. It just may be the right time to take a look at that junk, whether it's internal emotions or beliefs, or physical junk. Now may be the time to consider letting go.

What's holding you back?

Coconut Milk - and I don't mean the kind in a can!

So Delicious Unsweetened Coconut Milk

So, I've limited my dairy intake now for the past few years, ever since we had our daughter off dairy. Now, this does not mean that I am dairy free, I was at one time, however am not completely anymore. Will I be again, yes but not right now.

Anyway, I do not drink milk, I will admit that I still enjoy regular cow's milk in tea and there are times that I enjoy being a tea tottler (yes, I am fully aware that caffeine free herbal teas are way better for me than the regular Tetley and when drinking them I do not require milk or sugar, however, again, sometimes its a matter of taste and habit and some things I am just not ready to change.

So, no I do not "drink" milk, however I do still use dairy products, however I often try and limit my intake and frankly some weeks I use them more than others.

When I bake and cook something that requires "milk", I generally use Almond Milk, which is great, however I personally do not enjoy the unsweetened one and therefore only use the "Vanilla flavored" one which has added sugar, so I've been trying different dairy free alternatives over the years to try and find something that does not have that added sugar, since none of us need it.

Tada, I have found So Delicious Coconut Milk, unsweetened, and loving the total wholesome goodness it contains! There are very few items listed on the ingredient listing, they are: Organic coconut milk (water, organic coconut cream), carrageenan, guar gum....and thats it, simple.

So far I have used the coconut milk in pancakes, potato soup, in oatmeal, on cereal (this I'm not completely sold on, however I will keep trying), really it can be used in any recipe that calls for milk. One thing to note is that I have a friend who tried to use it in their protein shake and it thickened way too much, to a pretty much undrinkable, undesireable state! It would be great for curries or any sort of thai dish as well. There is not a strong coconut flavor at all, it is a fairly simple flavor, so easily substituted in any milk requiring dish.

Costco sells a 6 pack for $6.97, good deal.

Zucchini Latkes

So, had some zucchini kicking around the other day and needed to find something to do with it. Hhhhmmmm, got me thinking Zucchini Pancakes, or otherwise known as Zucchini Latkes or even Fritters.

I stopped by an Indian Grocer I found near my work and picked up some chick pea flour, which I thought would be the perfect combo for the latkes, and I was right! Fyi, I also found out later that the local Bulk Barn now carries chick pea flour as well, it really is amazing to realize how things have changed just over the past 3 or 4 years and how easily accessible so many healthier alternatives are. Just be sure when purchasing items from a bulk bin that the turnover is high, you want a fresh product, if you are unsure then you are better to purchase it in a sealed container.

Chick pea flour is ground up chick peas, really, its that simple. Other names for it are Garbanzo Bean Flour or Gram Flour. Chick peas are very versatile and are common in many Middle Eastern and Indian dishes. They provide a good source of fibre, protein, folic acid and manganese, also such minerals as iron, magnesium, copper and zinc.

Zucchini, which is a summer squash has a 95% water content, not nearly as nutrient dense as winter squash. They are low in calories and provide good amounts of potassium, carotenes and vitamin C. Zucchini can be grated and added to muffin and bread recipes (just be sure to decrease the amount of liquid in your recipe). I have used them to make zucchini bread (much like a banana bread) and in brownies as well.

So, I am not a photographer, my picture is not the best, however I thought these turned out great, taste wise just maybe not presentation wise. The youngest would not eat them, however it was not a big surprise, the teenager on the other hand ate them up.

Zucchini Latkes (approximate recipe)
4 cups grated zucchini
1 small diced onion
1/2 tsp cayenne pepper
sea salt and pepper to taste
3/4 cup chick pea flour

Mix all together, heat some coconut oil (or olive oil or grapeseed oil or even butter) in a pan and drop by 1/4 cup onto the pan, flatten with a spatula, heat approximately 5 minutes per side. Serve with sour cream.

You can adjust the seasonings on this, maybe add some garam masala, grated carrot would also be a nice colourful addition. No eggs are required, the liquid from the grated zucchini should suffice, however if you find the batter is dry simply add a small amount of water (I never have, however maybe you will need to).

Enjoy!

Chia Apple Pumpkin Muffins

I was perusing the internet this morning and stumbled upon a recipe for Chia Pumpkin Muffins. Since I still had some leftover pumpkin in the fridge I thought I would adapt this recipe to what I had on hand, since following someone’s else’s instructions doesn’t always work for me!

These muffins are not only gluten free but they are a good protein and fibre source and are moist and delicious!

Apple Pumpkin Chia Seed Muffins

• 1 cup pureed pumpkin (canned organic works, just be sure its pure pumpkin)
• 1 cup applesauce (unsweetened), I had some homemade in the freezer
• 1 Tbsp chia seeds (ground in the coffee grinder)
• ½ cup brown rice flour
• ½ cup quinoa flour
• ½ cup tapioca starch
• 2 tsp cinnamon
• 1 tsp nutmeg
• ½ tsp sea salt
• 2 eggs (or substitute)
• ¼ cup coconut oil (melted)
• ½ cup pure maple syrup (may decrease to ¼ cup next time)
• ¼ cup honey
• 1 Tbsp pure vanilla extract
• ½ cup chopped nuts are optional (since I plan on sending these to school, I had to sadly omit the nuts)

Directions:

• Preheat oven to 350
• Mix all ingredients together
• Spoon into lined muffin cups
• Bake for 20-25 minutes or until done (when toothpick inserted comes out clean)

I just baked these and all I can say is heaven on a Sunday morning! Yummy!

Nutritional highlights:

• Quinoa – not only is this gluten free, it also has a high protein content as it contains all of the essential amino acids. It is an excellent source of fibre and magnesium as well as a good source of minerals. It has a slight nutty flavor, which pairs well in this recipe.
• Chia seeds – a whole food that is an excellent source of essential fatty acids, high in fibre and contains protein too! It is better known as a “super food”
• Pure maple syrup and honey are used as sweeteners in this recipe as they are a natural sweetener, better for you than processed white sugars.

Apples and pumpkin spices have fall written all over it, paired with a cup of tea these muffins would have a perfect match.

Pumpkin Oats - Breakfast

 A girlfriend of mine sent me this recipe the other day, its healthy, its yummy and I had all of the ingredients in my cupboard, which meant it was a total had to try kind of recipe.

Pumpkin Oats Recipe:

1/2 cup (uncooked) steel-cut oats

1/4 cup greek yogurt (or plain full fat yogurt)

1/2 cup unsweetened almond milk or coconut milk

1/4 cup no-sugar added pure pumpkin puree

1/4 tsp cinnamon or pumpkin spice

1 tsp pure vanilla extract

Mix everything together in a bowl and refrigerate overnight. In the morning heat it up in a saucepan and than add your choice of:

1/4 cup fresh fruit of your choice

1 Tbsp of nut of your choice

Splash of Almond Milk

1 Tbsp brown sugar 

 (I diced a small apple and added a few raisins. I used full fat plain yogurt and coconut milk as that is what I had in the fridge). One thing to note is that I looked on the side of my steel cut oats container and 1 serving is actually 1/4 of a cup, so this recipe may be heftier than what some may want, I ate the entire amount for breakfast and found it kept me full until lunch (which doesn't usually happen). Hearty, healthy, whole grain goodness!

Some nutritional highlights:

Steel cut oats are a total different texture from regular oatmeal, they have not been subject to the same processing as regular oats, they have a coarse consistency.  

Oats are low in gluten, high in fibre, and have beneficial effects on blood sugar levels, studies have also shown that people with high cholesterol levels benefit from consuming oat fibre as it helps to lower cholesterol levels.

Pumpkin is a winter squash, as it is richly coloured it is an excellent source of carotenes. Carotenes are found in all plant foods, however the greater the intensity of color, the higher the level of carotenes. Carotenes act as antioxidants and enhance the immune functions, excellent for this time of year (any time of year really, however even more so with the change of the seasons). Pumpkin contains Vitamin C, B1, folic acid and potassium.

Greek Yogurt has been very popular lately, it is naturally made, for anyone without a dairy issue it provides a great healthy source of protein (please note that most people do have issues digesting dairy)

Coconut milk - unsweetened (not the kind in a can but the one in the box – really, does it sound better to be in a box instead of a can?) is a great non dairy substitute. It is a good source of fat (medium chain fats have thermogenic (fat burning effects)– the excess energy provided by medium chain fats is generally burned and not stored)

Cinnamon has antibacterial and antifungal properties, is helpful to warm your internal organs, can help to treat diarrhea, indigestion, gas, bloating, abdominal pain, cramps, coughs, lower back pain, respiratory complaints and helps to increase blood circulation - really, what’s not to love!

To be honest, I never ate oatmeal as a kid, or certainly not that I remember. I started eating it about 10 years ago and originally it was the prepackaged, sweetened kind. I still buy it on occasion as my kids do ask for it, however it is way better to make it yourself and season to your liking, preferrably without all of the added sugars. Steel cut oats are something that took a longer time to get used to, now I prefer them, however not everyone does on their first try. So, just keep in mind that sometimes new foods take a while to become accustomed to and then you may wonder what it was that kept you away from it originally.  

School Lunches

School lunches, here we are half way thru October and I am still dealing with the school lunch issue each week and in the debate as to what to send.

Most kids I know want a lunch box filled with crap, sugary granola bars, packaged cookies, sugary sweetened yogurt containers, candy, chocolate, Lunchables! My daughter is no different and asks me constantly for a range of the above items, which I, for the most part deny. Don’t get me wrong, and certainly don’t let my kids fool you, they get their share of unhealthy sugary sweet “treats”, however I prefer to keep them controlled, to a minimum and preferably out of their lunch boxes when I can.

Kids, adults too, all of us really, need proper fuel to get us through the day. Sometimes what is proper and what offers itself up as convenient are complete opposite ends of the spectrum.

Protein, fats, vegetables and fruits are what I typically try to get into the lunch box each day. I try to avoid simple carbs as much as possible and only use whole grains if I can, however have to keep in mind that I’d like my daughter to eat and not binge after school at snack time.

I find it difficult to find good protein sources that she will happily eat in her lunch, I try and limit sandwiches and avoid as much pre-packaged, pre made foods as I possibly can.

Some lunch box choices that are common in our house (for the 5 year old anyway)

• Hard boiled eggs – a little nutrition powerhouse, contains B vitamins, K, D, selenium and protein, keep some handy in the fridge for quick easy snacks
• Yogurt – not the sweetened kind, plain, whole, full fat yogurt with no added sugar, greek yogurt is taking centre stage lately as it is produced naturally without added sugar and is naturally low in fat (which for some seem to be a priority). 
• Yogurt is something that I buy on occasion, as it is a dairy product, dairy is mucus forming and so in my house we tend to limit the dairy products. Kefir is supposed to be an excellent substitute, which is dairy free, however I have not yet tried it
• It’s too bad that peanut allergies are such an issue these days, I love using nuts as a protein, however they are a strict no no when it comes to school!
• Cheese, again you run into the dairy issue here, I try and use this on occasion
• Meats – leftovers are handy, this is where a sandwich comes in handy, I find she eats anything if it’s in a sandwich, more so than if I put it by itself in her lunch.
• Lunch meats are highly processed, often full of sodium, bad fats, preservatives etc so should be avoided as much as possible.
• Canned tuna and salmon – although fresh fish is certainly much healthier and tastier, I find these to be quick protein sources in my house that she will eat without complaint
• Raw vegetables and fruits, homemade apple sauce (without sugar), homemade soups (this we’re still working on!)
• In place of jam I prefer to use organic apple butter, it is yummy and there is no added sugar to worry about

A treat that I made last week seemed to be quite enjoyed in the lunch box was Chocolate Banana Bread, made with Chick Pea Flour. Chick pea flour is gluten free, a good source of protein, high in fibre and a good source of minerals as well.

I adapted this recipe from one I found online at http://www.luculliandelights.com/

Chocolate Banana Bread (made with Chick Pea Flour!)
3 eggs

200 ml sugar

100 g salted butter, melted

3 ripe bananas, mashed (used some I had in the freezer)

2 full tablespoons sour cream

1.5 cups chickpea flour

4 tablespoons cocoa powder

1 tsp baking powder

• Using a hand blender, whisk or beat eggs with sugar until it becomes extremely fluffy (will increase in size!) before adding butter, sour cream and the mashed bananas.
• Mix with a hand blender
• Sift flour, cocoa powder and baking powder into the batter and stir until completely mixed.
• Pour into a greased loaf tin and bake in a pre-heated oven (175°C/350°F) for 40 minutes or until done. The original recipe stated 25-30 minutes, however I found mine to be too liquid at that point so I baked it longer, probably closer to an hour, you may need to experiment with your oven!

 So the lunch box saga continues on, as I experiment with a few more items I will be glad to post, in the meantime I am open to suggestions as well.

Time, oh how it flies right on by

Time, it seems that we are all pressed for time lately. The hours, the days, the months and even the years just seem to be flying by faster and faster and I don’t see it slowing down anytime soon.

A friend asked me the other day how I had time to keep up with everything, specifically a blog on top of everything else. The simple answer is that I don’t, however I make the time and use my time the best that I can and everything seems to fall into place. Some days are a little more hectic than others, but it works, for the most part.

I started this blog as a motivational learning tool for me and for you (whoever it is that seems to be reading and keeping up with me) and am very pleased with the responses that I have received so far.

I am surprised each week by someone new emailing me, messaging me etc asking me to keep doing what I am doing, telling me that they have been inspired to make a change or many changes, that they no longer feel alone in some of the issues that they have been dealing with etc. My list goes on and on and I love it!

If I could help just one person to realize that they are not stuck where they are but have it in them to take a step out of their comfort zone (you know the one that doesn’t necessarily seem too comfy some days!) then I will keep making the time to do what I am doing.

One quote from an old friend that I received last week was:

“Your blogs are amazing to read and I really think it helped me take a bigger step than I was going to take”

That quote totally made my day and provided motivation right back to me, so I continue to keep doing what I am doing.

Time may be flying by, but be mindful and don’t waste it, utilize it to it's fullest potential!

Thanksgiving Road Ride

 Saturday morning, I was afforded the luxury of getting out for a ride on my road bike (the pedaling kind!).

I am ashamed to admit and actually cannot believe how many weeks had passed since the last time I had gotten out, almost 9 weeks, that’s over 2 months! What happened to the rest of August and all of September? Seriously, not so sure of how 2 months so quickly disappeared.

I have been spinning weekly during this time, however there is nothing that beats getting outside and sucking wind on our beautiful back roads. Feeling the sun beat upon your back, the wind in your face and the beautiful views.

Any road ride that I begin, especially from home, has to go uphill within the first 5 - 10 minutes, since Uxbridge seems to be situated in a hole you must climb up up up to get out.  That first hill is always dreaded. I can see it for quite some time before I actually reach it and I don't ever think my climb looks graceful. There are times when I have seen other cyclists climb this same hill, namely Adam Ruppel from Chico Racing (www.chicoracing.com). I swear he just walks right up it, without missing a peddle stroke, losing his breath or uttering a curse word under his breath, he makes it look graceful, I however tend to suck wind, curse a bit and feel the burn the entire way up the climb. Yesterday was no different, however it felt amazing. I literally reached the top and it felt like there should have been a ribbon to cross beneath a finish line banner and I was ready to throw my hands in the air and feel the excitement of completing a victorious race, it was just that damn good!

On this particular route, once you get up that first hill climb, its beautiful riding from there and the colours this weekend were spectacular.

I passed 18 other road cyclists’ on my particular route and about half a dozen motorcycle riders as well. It was an absolute perfect start to my day and the long weekend. It served as a reminder that sometimes you just need to step away from the chores and responsibilities and make some time for what you truly enjoy. The smile it put on my face and the joy I felt in my heart was certainly worth every moment of that ride. I hope to enjoy a few more adventures out on the bike this season, however if that was the last for me I will be content in the fact that it was perfect. Extra kudos to Elie at Impala Bicycles as well as he made some adjustments to my bike after the last time I had rode and I have to say, my bike never rode so well, perfection! (www.impalabicycles.com)

So along with great family, great friends and great food, I can also say I am truly thankful for this weekend’s road ride as well.

Wishing everyone a Happy Thanksgiving! I hope you too were able to enjoy the great outdoors this weekend and take in the spectacular views!