Healthy Life Lessons

A few years ago a friend of mine, who is such a health nut she makes me seem like a real slacker (she never eats sugar OR artificial sweeteners and eats exclusively whole, organic foods!), said she hates the "Everything in moderation" motto because it just encourages people to eat everything bad in moderation. At first I thought she was just being a bit of an extremist, but I have started to see her point. First, there are lots of things that are NOT okay in moderation. Things like: *Smoking *Heroin/crack/cocaine *Unprotected casual sex *Suntanning *Sniffing glue *Drinking and driving *Listening to country music *Watching any television show called "The Bachelor" or "The Real Housewives of..." *Ha ha, just had to get that in there! Of course, most people associate the "Everything in moderation" philosophy with food. But even when it comes to food, this doesn't really hold true. For example, health experts and researchers h...

1 lb white chocolate chips 1 can low-fat or regular sweetened condensed milk 2 tbls butter 1/2 cup dried cherries 1/2 cup chopped pistachios 1/4 tsp ground cardamom Melt chips, milk and butter over double boiler.* Once smooth, remove from heat and stir in cherries, pistachios and cardamom. Pour into a 9x9 pan, spread evenly and then refrigerate for 2+ hours. Keep in air tight container (should last a few weeks). *Make your own double boiler by placing a heat safe bowl over a pot of simmering water. Make sure bottom of the bowl does not touch the water.

1 lb 70% cocoa dark chocolate chips 1 can low-fat or regular sweetened, condensed milk 2 tbls grated, fresh ginger 1/4 cup finely chopped chrystalized ginger Melt chips and milk over double boiler*. When smooth, stir in fresh and chrystalized ginger. Scrap evenly into 9x9 square pan. Refrigerate for 2 hours. Can be stored in sealed container for a few weeks. *Make your own by placing a heat safe bowl over a pot of simmering water. Make sure bottom of the bowl does not touch the water.

Adam rarely gets excited about vegetarian food, so when he raved about this meal the other night, I knew the recipe was a keeper. Don't worry if you don't have some (or any) of the herbs and spices I used, it will still turn out great. Falafel Pizzas 1 box falafel mix (or use fresh or frozen from the health food store) 4 small zucchini, cut into thin rounds 2 sweet red bell peppers, cut into quarters 1 red onion, thinly sliced 2-3 cloves garlic, minsed 1 tbls za'atar seasoning mix (or 1/2 tsp each ground dried thyme, oregano, marjoram, cumin, and coriander) 2 tsp olive oil 1/4 cup red wine vinegar Salt and pepper, to taste 1 can tomato paste 1 can of water 2 cloves garlic, minced 2 tsp za'atar seasoning mix (or 1/4 tsp each ground dried thyme, oregano, marjoram, cumin, coriander, and salt) Hot crushed chili flakes, to taste (optional) 2 tbls tahini Juice of 1 lemon 1 clove garlic, minced 1/4 tsp ground cumin 6-100% whole grain pocketless pita...

I love chocolate. But the truth is I have always been more of a vanilla (and butterscotch/caramel/spice) gal. Maybe I'm weird but please don't hate me. Ever since I was a kid I have preferred: pralines and cream over chocolate ice cream; vanilla or maple fudge over chocolate fudge; oatmeal raisin or gingerbread cookies over chocolate chip; and, carrot cake or vanilla cake over chocolate. So when I first discovered the concept of a blondie, a vanilla brownie, I was immediately smitten. Full of butter, vanilla, and brown sugar, it has all of the super sweet, vanilla/caramel qualities I love. But not so healthy. In the 1990s I perfected a zillion fat-free recipes for baked goodies by replacing the butter or oil with fruit purees and eggs with egg whites and using only whole grain flours. I even had a spectacular blondie one, which was chewy, sweet and delicious...and full of sugar. Two cups of packed brown sugar, to be exact. Because we know now that sugar is likel...

If you think my kids eagerly fill their dinner plates with spicy tamarind chicken or thai curries, you'd be drastically overestimating them! Nope, like most kids they are pretty picky. They almost always get offered a seperate dinner than whatever I am making for Adam and I. They usually eat pasta, chicken, eggs, grilled cheese, or pancakes (with broccoli!) for dinner, and if I'm lucky, a side of some veggies or salad. I also admit to frequently resorting to my favorite "Life Choices" frozen foods because they adore their multigrain coated chicken nuggets, fish sticks, organic whole-wheat mini pizzas and all-beef, nitrite-free hotdogs. If I dare place other foods on their plate, I am often faced with screams, protests and tears. They will, however, try the food off of OUR plates. Little A, in particular, will always request a taste and shows a surprising affinity for spicy, exotic dishes. On a good night, she'll end up eating quite a bit of our food. ...

I could say today sucks. I could feel pretty grumpy and frustrated. One week since my cortisone injection and my tendonitis isn't showing a huge improvement. The doctor did warn me to give it a full 2 weeks, but I'm feeling kind of pessimistic since apparently once this type of problem has become chronic it is very stubborn to get rid of. Also, even if the cortisone does decrease the inflammation, it doesn't address the anatomical/biomechanical cause, so it's not likely to be a "cure". Over 2 full years of pain and counting. To make matters worse, I am having killer tooth pain. When I called the dentist yesterday she said it was likely the tooth she has suspected of having a crack, and I better go see my father-in-law (an endodentist) first because I may need a root canal. Ouch! As if it couldn't get any worse, yesterday after my cardio workout I got down on the ground to do some core training and during the first rep of using our ab wheel felt...

Some days my girls will gobble down bowls of coleslaw, or battle for the last baby brussel sprout, carrot or broccoli spear. Some weeks neither of them will allow ANYTHING in the vegetable family to pass their lips. If you are a parent, you know this is par-for-the-course with young children. I have learned not to worry (too much) about their nutritional intake when the girls have declared a moratorium on veggies. But I do still try to compensate, when I can, by throwing pureed greens into their pancakes or muffins or serving them kale chips as a snack. Or I make them foods I know they enjoy using superfoods from the other food groups. Like these muffins, which may not have spinach in them, but thanks to the quinoa, flax, chia seeds, and blueberries, are chock full of protein, omega-3 fats, fibre, vitamins and minerals. You can easily make them vegan by replacing the eggs with flax eggs and the milk with a dairy-free alternative. They are already gluten-free if you use quin...

This weekend was the 2011 Can-Fit-Pro conference here in Toronto. It attracts presenters and fitness professionals from around the world. Unfortunately, as I mentioned last year, I don't always enjoy it. The quality of the presenters and the sessions and workshops varies dramatically, and spending 24/7 for 3 straight days with thousands of other fitness professionals and fitness-related retail companies (in the tradeshow) can be psychologically (and financially) draining. To make matters worse, this year Adam didn't attend so I was on my own. At least this meant childcare wasn't an issue. As per usual there were highs and lows during my conference experience. The biggest low was a spinning session with a presenter who lacked any dynamism and didn't offer any new information at all. The lecture was a waste of time, but the workout she gave was worse. It was so boring I almost hung myself from the rafters of the room with my towel. Imagine 45 minutes of gene...

After 2 years of chronic pain I finally got some answers: The MRI of my pelvis shows swelling in the tendon that attaches my left hamstring to my pelvis and in the pelvic bone where the tendon attaches! By the way, I'm kind of being sarcastic about the significance of this. It's not surprising there is swelling in that exact area since that's where I'VE BEEN FEELING PAIN FOR 2 YEARS!! I guess the good news is it tells us what it isn't: it isn't a tear or a fracture or a joint problem. It also meant that I am a good candidate for the cortisone shot. So I got a huge needle in the ass today. It hurt like hell, but I'd be willing to do it 50 more times if it will take the pain away permanently. Unfortunately, I can only get one more shot if this first one doesn't take and I have to wait a few weeks to see if it has been successful. What bugs me is we still don't know the why. But the doctor said that given the nature and location of this inj...

For most people, exercising on a cardio machine is not their favorite way to work out, but it is often the only, or at least most realistic option. While these machines do not provide the most stimulating, scenic route to cardiovascular fitness, they can provide an excellent workout. Here are some tips to get the most out of them. 1. Wear a heart rate monitor to gage your intensity. Don't rely on how much you sweat or your speed alone. The more stationary the activity, the less of a chance your sweat has to evaporate. In addition, the amount you sweat is determined by genetics, the temperature of the environment, your fitness level, hydration, etc. Speed is only one factor that determines intensity. For example, walking on a steep incline can require more energy output than jogging on a flat surface. 2. If you use an elliptical, ensure you are using it efficiently. I am not a big fan of elliptical machines because they are not a functional form of activity (they d...

If you ask me, there are 4 types of people in the world: 1. Cat lovers; 2. Dog lovers; 3. Cat and dog lovers (these folks generally like most animals), and 4. Folks who don't like cats or dogs (these people usually don't like any animals all that much). I have ALWAYS been part of the cat lover camp and this seems to be a trait that I was born with. Neither of my parents grew up with cats and we did not have cats when I was very young. Nevertheless, by 18 months of age, I showed an unusual affinity for cats. I was very attached to my stuffed cat, "Chiggy". Little did I know that over the years I had 3 Chiggies because my over-zealous love for this object destroyed these toys rather quickly. Unfortunately, when the third Chiggy lost its' head when I was 3 years old when I wacked my taunting brother with her, my grandmother - who had purchased all 3 - discovered that the manufacturing company was no longer making this doll. I was stuck with a decapitate...

What better way to celebrate the bounty of fresh fruit during summer than with a crumble? Maybe one that includes chocolate?? Berries are ridiculously healthy and delicious, but also highly perishable. They generally only last in the fridge a few days. Just DO NOT throw out your over-ripe, mushy berries! They are still perfectly good for baking with. For most recipes, you can always use frozen berries if you don't have any fresh available. 1 lb strawberries, halved 1 pint blueberries 1 pint raspberries 2 tbls whole wheat flour 1/4 cup dark or semi-sweet chocolate chips 1.5 cups oats 1/4 cup cocoa powder 2 tbls whole wheat flour 1/4 cup agave syrup 2 tbls coconut oil, melted In large bowl, toss berries with flour and chocolate chips. Turn into large, greased baking dish. Combine dry ingredients for topping in medium bowl. Stir in syrup and oil and mix until combined. Spread topping over berry mixture. Bake at 350F for about 30 minutes. Serve plain or wi...

Last night's dinner experiment was a success! I should point out that the 20% of the time that my experiments don't work, it's not because they taste bad , it's usually that they are bland or not exciting, for my tastes. You really should not be afraid to experiment in the kitchen, that is often how wonderful discoveries occur! I realize that those of you in less cosmopolitan places than Toronto may not be able to find "Amba", but you could easily substitute mango chutney, abricot jam, (and omit the pomegranate molasses or other sweetener) or simply puree a mango with about 2 tbls cider vinegar. Remember that recipes are just a guide, and you always have the freedom to adjust to what you have available and to your own personal tastes. 1.5 cups medium bulgur 2.5 cups water 1 can chickpeas, drained and rinsed 4 small zucchini, cut into thin strips 2 red bell peppers, cut into quarters 1 onion, cut into chunks 2-3 cloves garlic, minced 1 tsp oliv...

What is food? In simplest terms it is essential fuel for our bodies. A purely physiological need. But for humans, as opposed to animals, it is also much more than that. As social beings with complex cognitive abilities, we often meet emotional and psychological needs with our food too. Since food is usually a key part of culture, ritual and celebration, this is natural and healthy. It can also be unhealthy if social and emotional cues to eat override our physiological needs leading to obesity and chronic illness. Occasional overeating or eating foods with little nutritional value because we feel social pressure to eat or are celebrating or are trying to fill an emotional void are part and parcel of life. It's when this type of behaviour becomes habitual that it usually begins to negatively affect our physical or mental health and is problematic. But the reality is, most of us eat with our eyes, noses, hearts and brains, as well as our stomachs. If we didn't, we...

I brought this dessert to the BBQ last night and it was a hit so I thought I'd share the recipe. 4 cups fresh or frozen mango chunks 1 lb fresh or frozen strawberries, halved 2 tbls whole wheat flour Topping 1.5 cups oats 1/4 cup packed brown sugar 4 tbls whole wheat flour 1/4 tsp ground cinnamon 1/4 tsp ground cardamom 2 tbls coconut oil, melted Stir fruit with flour and turn into a greased oven-proof dish. In a large bowl, combine the ingredients for the topping and then pour it evenly over the fruit. Bake at 350F for 30 minutes or until top is golden. Serve warm or at room temperature either plain or with vanilla yogurt or ice cream.

Who is your family? What does "family" mean to you? Counselling in the family-building industry has taught me that genetic ties are only one kind of kinship. We see clients who are close with their parents and siblings and are desperate to create a family with genetic links. We also see people who are completely estranged from their biological families and are completely unconcerned with having biological ties to their children. Adoption, egg donation and sperm donation are common scenarios. So family can mean blood or it can mean emotional ties that we build. But this is a lesson I've learned in my own life too. This past weekend was fabulous. My mom was visiting, because like every summer, my dad is in Cambridge, England for a few months collaborating on various academic projects with a long-time friend and colleague at the university there. Saturday we went to my brother's house for dinner and had a great time while the kids played together. I love th...

Do you find it confusing to make sense of all the health information floating around out there? If so, don't feel bad, there's a good reason for that. First, the information changes quickly, second, the media often does a poor job of interpreting research accurately. Even the most intelligent, well-read individuals can end up having serious misconceptions about fitness and nutrition facts. Take my own mother, for instance, who happens to be one of the smartest persons I know. She often has slightly inaccurate beliefs about this stuff, like when she recently told me she's almost completely given up eating rice because it is so high in calories and replaced it with quinoa. Huh? I tried to explain to her that rice and quinoa have comparable caloric values. Quinoa is higher in protein, but replacing rice with quinoa is not going to change anything from an energy intake perspective unless one finds quinoa more filling, and therefore eats less. But I am sure she is ...

Its now been about 2 years that I've had pain in my glute/hamstring insertion area. At first it was annoying but now it's ridiculous. Over 18 months of physio and while the pain has improved because I now know how to manage it, the frequency of the pain has become all the more constant. I don't think there is a person in the world who has done more planks and bridges (rehab to strengthen my core and pelvis) and where has it gotten me? Sitting without pain is impossible unless I sit on a yoga block or roll up a towel to sit on. Lying in bed on my left side even causes pain now. Nothing showed up on the MRI of my spine, but we're still waiting to hear back about the MRI of my pelvis. Nevertheless, I am hopeful for the first time in ages that things might improve. I saw another sports med doctor yesterday and he has several new approaches that we are going to try. When he suggested trying a totally different treatment strategy I nearly kissed him. If he...

Are you artistic? As an adult when people ask me that I always answer with an emphatic "Not at all!" Which is ironic really, because until I was about 11 or 12 years old, I was artistic. I was happy to spend literally hours drawing, colouring or painting. My parents were convinced that I was going to be an architect or interior designer. But by the time I started highschool, that all changed. I don't really know why. But everything became about academics. Drawing, painting and colouring was replaced with reading and writing. In fact, the only visual arts course I took was photography and I only took it because I had to in order to get my diploma. Nevertheless, I have retained my interest in architecture and interior design...I could watch HGTV for hours! So perhaps because of this, something's been bugging me for a long time now. When we moved into our house a month before Big A was born, we painted the entire house. I purposely left the two smalle...

Last night I surprised Adam with a little birthday get together with his friends at a pub. Adam's friends mean so much to him, but like a lot of men, he doesn't reach out to them as much as he'd like to. I knew that he would like nothing more than to see them in a relaxed setting to celebrate his birthday. Unfortunately, it being a long weekend in Canada, MOST of the people on the invite list had already made plans to be away. Can't fault folks for trying to make the most out of the last long weekend of the summer before Labour day. What I DO fault people for, however, is not even giving me an RSVP! With the exception of our wedding, every event Adam and I have thrown since we've been together has been plagued with the problem of people failing to respond to the invitation. Seriously, WHAT IS UP WITH THAT? Am I the only person who sees that as horribly rude and inconsiderate??? The exception last night was Adam's friend Dave, who lives an hour out...