Tea, Coffee, Energy drink? 3 questions to ask

Many of us drink a cup of tea, coffee, a coke, energy drink or any caffeinated beverage regularly. Here are 3 questions I invite you to ask each time you reach for a caffeinated beverage:

What is my energy level?

How steady is the ‘boost’ I receive from the drink?

How much and how well did I sleep last night?

These questions help to give you more awareness in the effects of the caffeinated beverage specific to yourself. The more aware of how a caffeinated beverage affects you at different times of the day, the more you can gain a better understanding of what will help you feel your best. Caffeine is a stimulant and needs to be taken in balance for optimal health.

Zen Exercise Garden?

I went to Canada Blooms yesterday and came across an ‘exercise garden’ that received an award for innovation. It is a wonderful innovation to plan an outdoor space with exercise in mind. One of my favourite ways to exercise is outdoors and many clients and friends feel the same way.

I would love for everyone to experience an indoor/outdoor space that is designed with mindfulness and physical activity in mind-a zen exercise garden.

And enjoying a nearby park is always a great too:

 

The view from an all time favourite run in a Toronto Park

The view from an all time favourite run in a Toronto Park

 

Recipe: Sauteed Kale with Apple

Here is a recipe that I have used for a few years inspired by Eating Well magazine and Feeding the Whole Family cookbook. I generally like organic black kale best for the milder flavour and texture. The mix of butter, brown sugar, dijon mustard and apple cider vinegar brings the flavours of kale and apple together very nicely. This is a veggie side dish that is finished up quickly!

1 bunch organic black kale

1-2 royal gala apples, cored and sliced thin

1 tablespoon of salted butter

1 teaspoon brown sugar

1 teaspoon dijon mustard

1 teaspoon apple cider vinegar

In a skillet, melt butter over medium heat, saute apple slices and sprinkle with brown sugar for 2-3 minutes. Add kale and saute until kale is bright green and desired tenderness, 2-3 minutes. Stir in dijon mustard and apple cider vinegar.  Enjoy warm or at room temperature.

Sauteed Kale with Apple

Sauteed Kale with Apple

 

The Bond Workout

Daniel Craig as agent 007 James Bond has been a physical fitness inspiration to me since Casino Royale. I like the concept that mental and physical fitness is referenced in the book by Ian Fleming-‘Bond was determined to be completely fit and relaxed…’  Bond has lunch, sits by the window gazing out at the sea as he awaits the massage he ordered. Those are some really good relaxation techniques that he uses…Granted, he is getting ready for a long night of gambling-a performance that requires mental and physical strength, agility and relaxation.

We can take the philosophy of having a balance of mental and physical strength, agility and relaxation and apply it to handling our daily lives even when we are not fictional secret killer agents. We had a lot of fun looking into and testing a Bond inspired workout at our studio recently, here is the workout if you would like to try it:

http://www.befiteveryday.com/the-bond-workout/

Ps. It is challenging and the Indo Row water rower is the icing on the cake for this workout

Recipe: Fennel, Blood Orange and Avocado Salad

This recipe is adapted from Bi Rite Market’s Eat Good Food. The combination of crunchy fennel, sweet and tart blood orange is offset by the creaminess of the avocado. If you have access to dungeness crab, this salad reaches another level of delicious topped with crab.

1 medium fennel, sliced thinly (fronds removed and reserved for soup)

2 blood oranges, peeled and sliced crosswise

1 small shallot finely minced

fresh juice from 1/2 a lemon

2 tablespoons olive oil

salt and pepper to taste

In a small bowl, whisk together shallot, lemon juice, salt and pepper. In a large bowl, toss sliced fennel with dressing. Add avocado on top and salt lightly. Top with blood orange slices. Enjoy at room temperature.

 

12 Minute Walk/Run Workout

The 12 minute run is a classic fitness test devised in 1968 by Dr Ken Cooper to measure aerobic fitness. A person simply walks or runs as far as he or she can in 12 minutes and the distance is recorded.

The 12 minute run is actually a simple workout that can be used on a regular basis. If you are able to run-you run as many laps as you can on a track or use a treadmill to record the distance you complete in 12 minutes time. If running does not work for you, then walking as far as you can in 12 minutes is also very effective. The key is to push yourself to a point where you feel out of breath and cannot really talk.

I have found the 12 minute run to be an effective way to get me on a treadmill lately, as I have needed motivation to get on a treadmill (I much prefer outdoors). 12 minutes is a short enough time to talk yourself into exercising when you may not feel like it. Once you get going, you may feel like competing with yourself to match or surpass your previous distance. The 12 minute run is a great way to watch yourself improve with the distance you can cover in that time. Give this workout a try-you most certainly can find 12 minutes to get active!

Recipe: Pineapple Avocado Salsa

This is a recipe I came across years ago in Martha Stewart Everyday Food magazine and have adapted to add a bit more zip. This tasty salsa is great with corn chips, as a condiment for grilled pork, chicken, shrimp or rice. The avocado is a healthy fat and the pineapple contains bromelain, a digestive enzyme with anti-inflammatory properties.

1 ripe avocado, mashed

1/2 cup chopped fresh pineapple

1 green onion chopped

1 tablespoon chopped cilantro

1 tablespoon minced jalapeno pepper (optional)

salt to taste

In a medium bowl, scoop out avocado and mash until it is a smooth consistency. Season avocado with salt to taste. Stir in pineapple and green onion evenly. Stir in cilantro and jalapeno. Enjoy!

 

Recipe: Sweet Potato and Rapini Mash

This is a nutrient packed vegan dish I first tried in the fall of 2012 at Mela Cafe. I was told it was yummy, which it absolutely was with the sweet potato balancing the slight bitterness of the rapini in a addition to a topping of homemade tomato sauce. The delicious combination of sweet potato and rapini is a super dose of beta carotene, vitamin C, folic acid, lutein and vitamin K. Here is my simple version:

3 sweet potatoes, peeled and cubed

1 tablespoon coconut oil

1 bunch rapini, chopped

Homemade tomato sauce

In a large pot, bring water to a boil and cook the sweet potato until soft. Drain potatoes and put back into the pot. Using an immersion blender, mash sweet potato to desired consistency. Stir in coconut oil, bring back to medium heat and stir in the chopped rapini. Cover and heat until rapini is bright green and cooked through.

Heat desired quantity of homemade tomato sauce in a saucepan. Serve the sweet potato and rapini mash topped with the tomato sauce.-Enjoy!

 

Recipe: Chocolate Sour Cream Bundt Cake

Valentine’s Day is the birthday of a special person in my life and I will need to make a cake. Chocolate with chocolate chips is the request. This recipe for a rich, hand mixed chocolate cake is adapted from BiRite Market’s Eat Good Food-wonderful in celebration of Valentine’s Day in addition to any other occasion.

Chocolate Sour Cream Bundt Cake with Chocolate Chips

For Cake:

1 cup unsalted butter

1/3 cup high quality cocoa powder

1 teaspoon salt

1 cup water

2 cups all purpose flour

1 1/2 cups sugar

1 1/2 teaspoons baking soda

2 large eggs

1/2 cup sour cream

1 teaspoon vanilla extract

1/4 cup bittersweet chocolate chips

Position rack in the center of oven and preheat to 350 degrees. Butter and flour a 10-12 cup Bundt pan, set aside.

In a small saucepan, combine the butter, cocoa powder, salt and water. Melt together over medium heat, stir to combine and remove from heat when all is just melted. Set aside.

Whisk together flour, sugar and baking soda in a large bowl until blended. Add half of the melted butter mixture and whisk until completely blended (mixture will be very thick). Add the remaining butter mixture and whisk. Add eggs one at a time, and whisk each to blend completely before adding the next. Whisk in the sour cream and vanilla until smooth. Fold in chocolate chips.

Pour the mixture into the prepared pan and bake until a toothpick inserted in the centre comes out clean, about 40-45 minutes. Let the cake cool in the pan for 15 minutes and before inverting to a plate to serve and enjoy.

 

 

 

 

 

Veggie Inspiration: Choi Sum

It seems highly appropriate to introduce Choi Sum, a Chinese green vegetable during  Chinese New Year. Choi sum is mild in flavour, somewhat similar to bok choy. It is part of the mustard family of greens and is a source of vitamin C, soluble fibre, calcium and phytonutrients such as indole 3-carbinol, which helps cells repair their DNA.

Baby Choi Sum

Baby Choi Sum

Choi sum came to my attention in Hawaii while I sampled the incredibly diverse and blended Asian food on Oahu. I found choi sum as a tasty cold salad at a Korean place in the food court at Ala Moana Mall. I believe the choi sum was steamed and seasoned with sesame oil and soy sauce among other unidentified seasonings to create the ‘salad’. I also enjoyed and ordered extra portions of choi sum in tan tan ramen (a spicy sesame infused broth for ramen and a new favourite food!).

With these sources of inspiration, I procured some tender baby choi sum with a little help. It’s an interesting leafy green vegetable to have, which works well for healthy eating and fat loss. Look for baby choi sum, or choi sum that is bright green at your local Asian grocer. Try it stir fried, lightly steamed and enjoyed hot or cold dressed as a ‘salad’, or in a noodle soup.