May 7, 2012

Sauteed Bok Choy and Broccoli

1 pound bok choy

1 pound broccoli

2 Tbsp canola or olive oil

1 garlic clove, chopped

1 Tbsp finely grated fresh ginger

1-2 Tbsp soy sauce

Cut white stalks from bok choy, slice into 1 inch pieces. Coarsely chop the bok choy green leaves. Peel the broccoli stalks and slice 1/2 inch thick. Cut florets into bite-sized pieces. In a large skillet boil 1/2 cup water. Add bok choy stalks and broccoli; cover. Simmer over medium-low heat until broccoli is bright green, 5-7 minutes. Uncover; cook on high until water evaporates, 2-4 minutes. Add bok choy leaves, oil and garlic. Cook, tossing often, until garlic is fragrant, 2 minutes. Press ginger in a sieve over the skillet to release its juices. Stir in soy sauce.

Note: recipe from Martha Stewart’s web site

 

Reva’s Balsamic Swiss Chard

1 tsp canola oil

2 cloves minced garlic

1 large bunch Swiss Chard, washed and trimmed (about 6 cups)

1 Tbsp balsamic vinegar

freshly ground black pepper to taste

Heat oil in skillet over medium heat. Add garlic, saute for 1 minute. Add Swiss Chard, cover, and steam for 4-5 minutes, until the chard begins to wilt. Remove from heat and sprinkle with vinegar. Season with black pepper.

The Dirty Dozen and the Clean Fifteen: A Shopper’s Guide to Pesticides in Produce

Note: All produce, whether organic or not, should be thoroughly washed before eating.

The Dirty Dozen (try and buy these organic)

  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Nectarines
  7. Grapes
  8. Sweet bell peppers
  9. Potatoes
  10. Blueberries
  11. Lettuce
  12. Kale / Collard Greens

 

The Clean Fifteen (lowest in pesticides)

  1. Onions
  2. Corn
  3. Pineapples
  4. Avocado
  5. Asparagus
  6. Sweet Peas
  7. Mangoes
  8. Eggplant
  9. Cantaloupe
  10. Kiwi
  11. Cabbage
  12. Watermelon
  13. Sweet Potatoes
  14. Grapefruit
  15. Mushrooms

Using the Power of Visualization to Improve Your Health: 5 Tips to Get You Started

One of the most important health tools we all have at our disposal is often under-exercised: our imagination. There is scientific proof that positive visualization can help us to eat better, feel more relaxed, and get us moving!

A study conducted at Bishop’s University in Quebec has proven that just imagining yourself exercising can actually increase the strength of your muscles. No, it wasn’t as as effective as real action, but it was a good motivator and is an impressive example of how the mind can be used to affect concrete positive change. In the area of nutrition, a study carried out at Carnegie Mellon University in Pittsburgh proved that imagining yourself repeatedly eating a certain food will lead to consuming less of it once you’re presented with it. The key here lies in the principle of habituation – when you’re repeatedly exposed to a stimulus (food), you want less of it. And, when it comes to stress, most of us are aware that meditation and visualization can lower heart rate, reduce blood pressure and increase feelings of well-being.

How does visualization work? During visualization electrical impulses sent by the brain physically influence the body. Your imagination has a huge impact on how you view yourself and how you behave as a result. However, much like the skeletal muscles, the brain is also a muscle that needs to be exercised. As John Murray, a sports-performance psychologist in Palm Beach, Florida  explains “Imagery is the rehearsal of reality. There’s no magic involved.”

Here are a five tips to help you use visualization to improve your health: (more…)

January 5, 2012

23 ½ hours: What is the single best thing you can do for your health?

Starting the new year off on the right foot is something we all aspire to, but to ensure success it’s best to keep that resolution list manageable. What is the single best thing we can do for our health is a question Dr. Mike Evans – professor, health researcher, physician and health columnist – has asked. Please invest 9 minutes to watch his amazing visual lecture on You Tube: 23 ½ hours: What is the single best thing you can do for your health? The effectiveness of the treatment he prescribes is astounding.

Go to: http://www.youtube.com/watch?v=aUaInS6HIGo

Easy Tomato and Chick Pea Soup

This is one of my favourite soups. It’s easy to make and full of nutrients. The tomatoes are rich in vitamin C and lycopene, the chick peas are rich in fibre and protein and the spinach is full of anti-oxidants and  anti-inflammatory micro-nutrients. Enjoy!

2 cups vegetable stock or water

1 28oz can tomatoes, undrained

1 onion, chopped

1 clove garlic, minced

1/4 tsp sage

1 cup small pasta (I use whole wheat, brown rice or kamut)

1 19oz can chick peas, undrained

2 cups chopped spinach

1/4 teaspoon pepper and sea salt to taste

  • Combine stock and tomatoes in a large pot
  • Add onions, garlic, sage and bring to a boil
  • Add pasta and simmer 7 minutes
  • Add chick peas and spinach
  • Cover and cook 3 minutes
  • Stir in pepper and sea salt

August 4, 2011

Lentil Spaghetti

Lentils, a legume that originated in the Near East, have been eaten by humans for 13,000 years. 26% of its calories are from protein and they are a good source of iron, dietary fibre, folate, minerals and B1. This is a fast, delicious and nutritious meal.

1 onion, chopped

2 cloves of garlic, crushed

2 carrots, chopped

2 celery sticks, chopped (I’ve replaced the celery with chopped fennel bulb)

6-8 chopped mushrooms (optional)

3 Tbsp olive oil

2/3 cups rinsed red lentils

14 oz canned chopped tomatoes

2 Tbsp tomato paste

2 cups vegetable or chicken stock

1 tsp marjoram

salt and pepper to taste

 

·         Saute the onions, garlic, carrots, celery and mushroom in the oil.

·         Add lentils, tomatoes, tomato paste, stock and marjoram.

·         Bring to a boil, cover and simmer 20 minutes.

·         Serve over cooked whole wheat spaghetti.

Can’t Get Motivated to Exercise?? Just START!!

You’ve all heard the famous Nike Inc. slogan “Just Do It” along with images of fit, muscled people racing on a track, or running along an ocean-side road. You even make plans to “Just Do It”, but never seem to get around to “just doing it.”  

Why? Changing habits is uncomfortable and activates fear in our brains. Habits form neural pathways in the brain and re-paving them with healthier routines takes time. More of the feel-good chemical dopamine is released in the brain for behaviours we’re used to. So, it takes time for new habits to produce that dopamine high.

When it comes to exercise, a better personal slogan is “Just Start“. Just start to exercise and don’t even think about finishing. Lace up your shoes and go outside for a few steps. Or, do a couple of squats and a push-up or two.

Here’s how you can Just Start:

1.       Have one main exercise goal only: to start. Start moving on your treadmill, do a few sit ups…

2.       If you feel better with a time constraint, aim for 5 minutes to start.

3.       Stop trying to be perfect. You don’t need to look great or have the best technique.

4.       Remember that your brain has to rebuild its habit pathways. It takes 3 to 4 weeks for this to happen. Aim for continuous, low level change.

5.       Keep Starting. Start more often.

6.       If you stop starting, don’t worry about it, just start again.

7.       If necessary, get help from a personal trainer.

 

“Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.” Samuel Beckett

Happy Starting!!

March 17, 2011

Vegetarian Shepherd’s Pie

This is a stand-by in our house. It’s a very delicious way to increase your vegetable intake – and empty your fridge!

INGREDIENTS

2 1/2 Tbsp olive oil

2 cloves minced garlic

1/2 cup minced onion

1 large tomato chopped

6 cups mixed vegetables, finely chopped

These can be:

·         bell peppers

·         carrots

·         celery

·         corn

·         green beans

·         leeks

·         mushrooms

·         peas

·         spinach, chard or kale

·         zucchini

·         cauliflower

·         broccoli

1 cup vegetable stock or water

1 teaspoon soy sauce

pepper

2 to 2 1/2 cups mashed potatoes

Garnish ideas: grated cheese, paprika, minced parsley, sesame seeds

 

DIRECTIONS

- In a large sauce pan heat 2 Tbsp oil over medium heat , add garlic and onions and saute until soft. Add tomato and cook for 2 more minutes, stirring frequently. (If you need to make the mashed potatoes, make them now)

- Add stock and chopped vegetables, bring to a boil, cover, lower heat and cook until vegetables are tender, about 5-10 minutes. Add soy sauce and pepper to taste, and adjust seasonings as necessary.

- Preheat oven to 350F

- Use remaining 1/2 Tbsp oil to grease a pie plate. Arrange vegetables in it, then cover with a layer of mashed potatoes. Garnish with desired toppings.

- Bake until bubbly, about 30 minutes. Serve hot.

Enthusiasm: The Essential Ingredient for Success

What does it take to be successful?  Whether we define success as building some muscle, strengthening our cardiovascular systems, losing weight or enjoying our job - how do we ensure we reach the goals we’ve set for ourselves?

As a personal trainer I’ve observed people begin a new fitness regime with very reasonable goals, goals that they KNOW will make them feel better and live longer, only to see them give up after a few weeks or months.  I’ve asked myself what distinguishes them from someone who achieves their health goals? I believe the ingredient essential for success is ENTHUSIASM.

“Flaming enthusiasm, backed up by common sense and persistence,

is the quality that most frequently makes for success.” Dale Carnegie

 

Enthusiasm is defined as “an absorbing possession of the mind by any interest or pursuit”. It takes enthusiasm and persistent work to keep the momentum needed to pursue and reach your goals.

How do we maintain the enthusiasm needed to achieve success? Here are 14 tips: (more…)

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