Healthy Life Lessons

Do you have exciting plans for tonight? Mine are to be in bed by 9pm. I don't think Adam and I have gone out on New Year's Eve since we had children. I don't think we will again until they both reliably sleep past 7am every day. I hate the idea of being hungover around my kids, and besides, tomorrow is our annual New Year's Day party and there is lots to do. This year on the menu: * Mulled apple cider * Wine and cocktails * Juice and soda * Cucumber maki (sans hidden cauliflower) * Thai salad rolls with peanut dipping sauce * Cobbs fresh whole grain baguette with vegetarian antipasto * Sea salt potato chips and popcorn, tamari almonds * Chocolate toffee treats (for dummies), fruit and nut bark, chocolate dipped, sea salt figs, and spiced candied pecans (all homemade by me!). * Fresh berries, tiny seedless mandarin oranges, carrot sticks, red grapes Here is the recipe for the peanut sauce. It's perfect for dipping salad rolls, or chicken, tof...

We're home! Although we had fun, I can't honestly say it was a restful trip. Right on cue Little A got sick. Again. She woke up the day before we left for Florida with "A bad cold mommy". Her poor little body was overwhelmed by a heavy, wet cough. Our first night there, sleeping in a big girl bed, sans guard rails for the first time, was a disaster. Her cough and some close calls rolling off the bed kept her up, so she kept us up. She ended up in our bed and I ended up in hers, in the room she shared with Big A. Although we all finally fell asleep in the early morning hours, Big A woke up at 5:40am, bright-eyed and bushy tailed to start the day. Night two we got a crib from the resort for Little A but her cough kept her up again. Adam ended up sleeping in the room with her. Fortunately, Big A was sleeping in my in-laws condo that night. On the third night, Little A asked to go to sleep at 6:30pm and slept 13 hours straight. Unfortunately, I had a c...

People seem to either love or hate baking. If you fall into the latter category, you will appreciate these no-bake treats I whipped up for our New Year's Day party this year. I've called them "treats" because you can use just about anything for the base (biscuits, cookies, pretzels, potato chips, etc.). I originally was looking for whole grain pretzels, but they don't seem to exist anywhere I looked around Toronto (I used to find kamut ones on occasion), so I used some whole wheat Italian biscotti I found at Fiesta Farms instead. No matter, I'm also making figs dipped in chocolate and sprinkled with sea salt for the party, so guests will still be able to satisfy their sweet/salty cravings. These are so good! They are also super easy (no baking required!) and make a perfect hostess gift or treat to serve to guests. I promise you will wow everyone. My only problem is I have to keep Adam and the girls away from them until the party! Thank goodness ...

I know I blab all the time about the importance of: (1) proper nutrition, (2) exercise, and (3) sleep/stress management to our health, but there is something else that is key: relationships. Humans are social beings. Babies cannot thrive without touch and stimulation, children need secure attachments with caregivers, and few adults can live without social support from others. In fact, research studies have found that while an unhealthy marriage or union is associated with chronic illness, and can shave years off your life, a healthy one promotes health and longevity. But romantic/love relationships are not the only important ones. Friendships are key too. Research has also found that social support is a key factor in recovery from a variety of physical and mental health challenges, and perceptions of available social support affect how we cope with stressors. Unfortunately, we often find ourselves caught up in friendships that do us more harm than good. You know, the folks...

Believe it or not, I have been creating my own recipes since I was 5 years old. My friend Rachel's mom would allow us, even at that young age, to create catastrophes masterpieces in her kitchen on a regular basis. My mean wise mother would not! By highschool I was regularly baking up treats for family and friends. At this stage in life I had not yet discovered that "healthy" and "treats" were not oxymorons. So it was ALL about decadence. Some of my favorite recipes were: * Moist carrot-pineapple cake with cream cheese icing * A triple chocolate cake recipe using boxed cake mix, chocolate pudding, full-fat sour cream, 4 eggs, and an entire package of chocolate chips * Gingerbread cake with lemon frosting * Gingerbread cookies covered in icing and candies * Caramel oat squares with a rich filling made from caramels and sweetened condensed milk, with a buttery oat crust * Almond cherry pound cake Now if you want stuff like this you'll have to ...

Most people are familiar with menopause and the symptoms some women experience due to declining hormone (estrogen) levels. But fewer people are aware that as men age, they too experience a decline in sex hormones (testosterone), and this can cause a host of troubling symptoms. Known as andropause, the drop in testosterone levels can lead to low libido (low sex drive) and erectile dysfunction, fatigue, irritability, depression, poor concentration, loss of physical strength and decreased muscle mass. Although menopause typically hits women in their late 40s, early 50s, some women start perimenopause earlier on. Likewise, even men in their 30s can start to experience some of the symptoms of andropause if their testosterone levels drop significantly (I have seen this quite frequently). While the process of menopause is widely accepted as a natural part of aging for women, there seems to be less acceptance of andropause. Perhaps because strength, libido, and sexual prowess are so t...

Oh the sun is shining and I'm up to my eyeballs in chocolate. This is going to be a good day! Eyeballs, by the way, is Big A's favorite word. It could be worse: Little A can't stop talking about her penis. She doesn't believe me when I tell her she doesn't have one. I promise you this recipe has neither eyeballs nor penises. In fact, they are vegan. I used Angela's basic truffle recipe from Oh She Glows (http://ohsheglows.com/2011/12/19/easy-holiday-gift-vegan-chocolate-macaroon-truffles/) and modified it a bit. There are a zillion ways you can make these to suit your fancy. I made these for the girls' daycare teachers in lieu of the usual box of cookies or chocolate I buy. I figured home-made is more unique and special. And they deserve it. I don't know how they manage my children all day every day! Because the school and daycare have a no-nuts policy, these are nut-free, but they would be great rolled in crushed almonds or pecans if ...

I am in serious need of a haircut! Between my busy schedule and my stylist's, I wasn't able to get an appointment until Friday. Unfortunately, this means I look ridiculous. I've tried leaving my hair curly, blowing it out straight, and doing it half curly, half straight. No matter what I do, it looks awful. And because it's too short for a ponytail, there is little I can do. So I'm wearing a hat. Inside the house. All alone. Yep, it's that bad. I can't even stand to look at it myself. At least it will look nice for Florida. We leave Sunday and I can't wait!! I'm just crossing my fingers (on both hands) that no one gets sick while we're away. The first year we went Big A got an ear infection. With Little A's track record lately - of getting sick with something every other week - she's right on schedule for a new bug. Given that she's already being a true terrible 2 lately, I can only imagine how trying the trip will...

The unseasonably warm weather has turned seasonably cold. Perfect time for soup. Most smokey bean soup recipes use a ham hock to get the smokey flavour. I`ve made a vegetarian version which uses smoked paprika and liquid smoke to get the smokiness. I made it super fast by using these TruRoots organic sprouted beans I found at Costco, which require no soaking. You can use dried beans you have soaked, or a few cans of beans instead if you can`t find these. 1 tsp olive oil 1 onion, diced 3-4 cloves garlic, minced 2 zucchini, diced .5 tsp smoked paprika .5 tsp salt A few drops liquid smoke, to taste 2 cups sprouted bean mix (or 4 cups cooked or canned beans) 1 28oz can diced tomatoes, with juice 2-3 bay leaves 1 litre low sodium vegetable stock 4 cups water Pinch cayenne pepper (optional) Salt and pepper, to taste Pour oil into a large pot set over medium heat. Add onion and sweat for a few minutes. Next, add garlic, zucchini, paprika, liquid smoke and salt and ...

It's sunny and warmer than the weather-man predicted, but I'm still feeling anxious today. Little A is at daycare, the fever disappeared, but she's been constipated for 3 days and despite getting out one big boulder this morning, she's in a rotten mood. I'm just waiting for the daycare to call AGAIN! I am hoping they wait until AFTER my meeting with one of the doctors at the fertility clinic to discuss starting a miscarriage support group. Cancelling on a doctor (who it took me 6 weeks to get a meeting with anyways) would be BAD! No matter what your day, this recipe is perfect to make: healthy, delicious, easy and versatile. You can change up the protein and veggies based on what you have in the house, and even use leftover rice. I used Egg Creations, but you can use whole eggs or substitute tofu, beans, chicken, beef, pork, or shrimp. I also grabbed Chinese broccoli at the market. I`ve had it in restaurants, but never made it myself. It`s yum! I pre...

Yucky is the only word to describe this day: * Up since 4am with sick 2-year-old (unknown virus causing fever and crankiness) * Pouring rain * Sick 2-year-old who woke up over 3 hours earlier than normal STILL won't nap! Fortunately, these brownies are pure yumminess. They are not particularly healthy, but I made them for the teachers' appreciation lunch at Big A's school tomorrow and I figured if anyone deserves a little indulgence, it's the teachers. 1/2 cup semi-sweet chocolate chips 1/2 cup butter 1 cup sugar 2 large eggs 1 tsp peppermint extract 1 cup whole wheat flour 2 tbls good quality pure cocoa powder 1/2 tsp baking soda 1/2 tsp salt Glaze 1 cup semi-sweet chocolate chips 1 tbls coconut oil or butter 1/2 tsp peppermint extract Place chips and butter in heat safe bowl set over simmering water and melt. Remove from heat and stir until smooth. Let cool slightly. Whisk in sugar, eggs and peppermint. In a smaller bowl, whisk together fl...

Sometimes, I'm not sure which category these go in... Best: Little A: "Daddy is a big boy, right mommy?" Little A: "Oh oh, Catherine?" (hand waving wildly to get teacher's attention during circle time at daycare) Catherine: "Yes Little A"? Little A: "My daddy's name is Adam!" Little A: Anytime she uses the words "porcupine", "pinecone" and "pineapple" interchangeably. Big A: Pointing to used condom on the sidewalk, "Look mommy, a baloon!" Me: "Oh that's not a baloon. Never ever touch one of those!" Big A: "Why mommy, what is it?" Me: Trying to think of a reasonable lie, but then deciding on truth: "It's a condom". Big A: "What's a condom?" Me: "Ah, it's what mommies and daddies use when they want to make love but not babies". Holding my breath and waiting for the next question... Big A: "Oh" (In thi...

As we count down to a new year, I always like to look back and see how far I've come since this time last year. All-in-all, I am feeling really good about where I am now. My goals had been to address some minor health problems (frequent eye infections, allergies, hamstring pain), and I managed to do this. Daily wear contacts have cleared up my eye problem, and allowed me to put the issue of having laser surgery to rest (apparently not good for someone with dry eyes). After a KILLER sinus headache a few weeks ago I finally followed up with my allergist (something I was supposed to do back in the spring!), and am now taking Aerius and Omnaris nasal spray, along with my daily saline sinus wash. I hate being on a cocktail of drugs, but I'll do ANYTHING to avoid those sinus headaches!! And my stubborn hamstring tendonitis is 90% better! I have even been able to resume my walking/running treadmill workouts and feel fine as long as I keep the incline at 4% or below. The o...

Obviously I am a strong believer in the importance of a healthy lifestyle. This means daily physical activity, a nutritious diet, and adequate sleep/stress management. But sometimes, particularly when it comes to nutrition it is easy to feel overburdened by all the warnings and recommendations out there: It's not enough to eat an apple, it has to be an organic apple; Eating fish is good, but only if it is wild, rather than farmed; Eat homemade rather than prepared food, but never use the microwave and store everything in glass, rather than plastic containers. What most of these recommendations have in common is that THEY ARE REALLY EXPENSIVE!! Organic foods are much more expensive than non-organics, wild fish is much more costly than farmed, and storing everything in glass (particularly when you have little kids!) is not always practical. If you get into some of the trendy new "super foods" (i.e. Maca, lucuma, goji berries, acai berries, etc.) the cost can be astr...

Poor Adam, between his cholesterol and his health-conscious wife (that would be me!), he rarely gets to indulge in his favorite foods for dinner: red meat, chicken wings, garlic bread and pizza. So I thought I'd treat him to a meal reminiscent of some of his favs, but still super healthy. I generally make pizza that is vegetarian, dairy-free or both anyways, since he is lactose intolerant, and follows the Kosher dietary law of no milk and meat products together. You could always recreate this dish with animals (butter, ground meat and real cheese), and I am sure it would be divine...just not quite so healthy. But I assure you that this pizza is so good, even carnivores will dig it. Adam did!! The topping and sauce makes enough to cover 2 1.5 lb balls of dough. I recommend making that much because you'll be happy to have leftovers. It freezes well and reheats perfectly in the oven or toaster oven. But if you don't want to make that much, you can stir the remainin...

I strongly believe in the therapeutic benefits of both yoga and massage. So when I heard that Thai massage integrates components of both, I was intrigued. For years I have wanted to give it a try but just never seemed to get around to it. Then a few weeks ago there was an offer from Dealicious (like Groupon) for a 75 minute Thai massage for $35 at a studio near us and I decided this was the perfect opportunity. The verdict? A very pleasurable experience, although I DO NOT recommend this particular studio: http://ascensionarts.ca/(I'll explain all that below). I was warned that some parts might be challenging for me, but it wasn't at all. I think it may be intense for someone who has very limited flexibility and/or mobility, but all the yoga I've been doing put me in good shape for it and the whole experience felt gentle, and not the least bit strenuous. The therapist explained it as a type of massage that focuses on acupressure and uses assisted stretching base...

When it comes to the opposite sex, hands are something that I have always noticed immediately. I don't have some weird hand-fetish, but I am totally disgusted by long fingernails on guys. I don't care if they are long for guitar picking, nose picking or coke snorting. Long fingernails on guys are GROSS. Fortunately, Adam has always kept his nails very short, tidy and clean. While I demand nice looking hands from my man, ironically, I have incredibly ugly hands. My fingers are short and stubby, my skin tends to be dry, and they turn bright red when exposed to extreme temperatures (which are common 9/12 months a year in Toronto!). I am really not being overly critical here. People constantly comment on how red my hands are, and one doctor actually asked if I'd been checked for genetic diseases because of how stubby my fingers are. It probably hasn't helped that when I was pregnant with Big A I decided to cut my fingernails super short. I was tired of trying ...

I'm on a sweet-spicy recipe theme this week. Why not? There's something extra comforting and satisfying about the balance of flavours, perfect antidote for the cold, dreary weather we've been having. I also seem to be adding kale to everything. I think it's taken the place of broccoli as my favorite green vegetable. I also experimented with another green veggie for this dish: chayote. I always see these guys (which, because of their seam look like little green bums to me...), but have never bought them before. Curiousity got to me so I took a few home. Turns out these are a mild tasting variety of squash, native to Mexico. To bring out the most flavour, I decided to roast them before throwing them into this dish. The result is tasty and less sweet than something like a butternut squash, with a firmer consistency. Nutritionally, these guys are a good source of Niacin, Vitamin B6, Pantothenic Acid, Magnesium and Potassium, and a very good source of Dietary...

I have never really labeled myself a "feminist", but going by Wikipedia's definition of a feminist (see below), I definitely am one. Feminism is a collection of movements aimed at defining, establishing, and defending equal political, economic, and social rights and equal opportunities for women. Its concepts overlap with those of women's rights. Feminism is mainly focused on women's issues, but because feminism seeks gender equality, some feminists argue that men's liberation is a necessary part of feminism, and that men are also harmed by sexism and gender roles. Feminists are "person[s] whose beliefs and behavior[s] are based on feminism." Undoubtedly I was brought up in a home with strong feminist beliefs! My mother NEVER told me to get married and have children. Instead, the mantra she repeated to me over and over as a child and young adult was: "Never become financially dependent on a man." Perhaps that's why the past ...

This dish is a beautiful balance of flavours. A little bit sweet (from the apricots), a little bit spicy (from chili, if you use it), and a little bit tangy (from yogurt and vinegar). It's a lot delicious. Serve it over brown rice, quinoa or couscous. FYI: couscous is not a grain, it is a type of pasta, so make sure you buy a whole grain kind (whole wheat and spelt are common), otherwise it's just made from white flour. 1 tsp olive oil 1 onion, diced 2-3 cloves garlic, minced 2 red, yellow or orange sweet bell peppers, diced 1 tsp ground coriander 1 tsp ground cumin 1/2 tsp salt 1 can chickpeas, drained and rinsed 1/2 cup all fruit/no sugar apricot jam 1/2 cup slivered dried apricots (preferably organic, unsulphered) 1/2 cup cider vinegar 1 can diced tomatoes 1 bunch kale, torn into pieces, tough stems removed 2 cups plain, low-fat yogurt 1 can tomato paste crushed red chilis, to taste A few handfuls fresh flat leaf parsley, roughly chopped Pour oil int...

When I first began drinking coffee in my second year of university, I could only tolerate cappuccinos, with lots of sugar, or instant flavoured coffee. Then I moved on to flavoured coffees from Second Cup (Butter Pecan was my fav) and eventually I graduated to "real" coffee. In fact, I haven't been able to stomach flavoured coffees for the past 10 years as I've developed a more discerning palate. So I don't have any clue what made me pick up a package of President's Choice Candy Cane Coffee, which is in stores now for the holiday season. Curiosity, I suppose? I liked that it is flavoured naturally and doesn't contain any creepy ingredients. This morning I brewed some. The verdict? Imagine eating coffee grinds right after you have brushed your teeth! Disgusting! I immediately cleaned out my coffee maker with vinegar to get any remaining flavour out of it. Gross...totally gross! Back to my organic, dark roast. UPDATE (Dec. 10/11): The pack...

I have discovered that oat flour makes an incredibly scrumptious pancake, that is positively melt-in-your-mouth good. Like so good I feel like I'm cheating on Adam when I eat them! These incorporate all the flavours of the winter holiday season and taste decadent while actually being very nutritious. They make a perfect holiday breakfast, brunch or breakfast for dinner (which is how I enjoy them!). This recipe makes about 10 large pancakes or about 18 small ones, so it's good for a crowd. Extras can be frozen for a quick meal, or you can always half the recipe. For a richer pancake, use milk/non-dairy milk instead of water and whole eggs instead of egg whites. If you or your peeps find fresh cranberries too tart, use dried. This will still produce a delicious, albeit not quite as healthy, pancake. 2 cups oat flour (purchased or ground from regular oats in food processor) 1/2 cup old fashioned/large flake oats 2 tbls sugar or equivalent amount of other granular sw...

If you are eating, or have just eaten, you may not want to read this post! It's been a crazy week with both good and not so good events. Sunday I had the first emergency I have ever had in my almost 20 years of teaching fitness in my spinning class! Just after we finished, a man became unresponsive and collapsed. It was super scary, but he is fortunately just fine. Nevertheless, we called EMS to come check him out. Little A has been grumpy, which we attributed to her ear infection from last week and/or being 2. But she proved us wrong when she woke up in the middle of last night barfing her guts up. Poor thing! And Adam, who did ALL of the work caring for her (for some reason she only wants daddy during the night!), has a bad cold and is now on really shaky legs. I am just dead-tired and I can't think straight. I'm also clearly an idiot. When Little A got up this morning, she wanted milk. I tried to sway her towards juice or water, but she was adament. She...

Healthy, hearty and delicious...need I say more? 1 lb butternut squash, cubed 1 tsp olive oil 1 garlic clove, minced 1/4 tsp chili powder 1/4 tsp ground cumin 1 tsp olive oil 1 onion, diced 2 cloves garlic, minced 1 tsp chili powder 1 tsp ground cumin 1/2 cup cider vinegar 1/2 cup salsa (your favorite kind) 1 can black beans, rinsed and drained 2 red bell peppers, diced 1 head kale, torn into pieces, stems removed 1 jar passata (strained tomatoes) Cayenne pepper, to taste (optional) 1/2 cup shredded reduced fat cheese (cheddar, pepper jack, etc.) or non-dairy cheese alternative 6-8 large whole grain tortillas Toss squash with oil and seasonings and spread on baking sheet. Roast at 350F for about 30 minutes. Pour oil into large pan or skillet and add onion, garlic spices and vinegar. Cook over medium heat until liquid has been absorbed. Add squash, salsa, black beans and peppers and continue cooking until peppers have softened. Add kale and tomato sauce and...