Healthy Life Lessons

Recently I was sent samples of a new health food product called Karmaffins .  Actually, they were hand delivered to me by Tim Sinclair and Paul Do, two of the earnest men behind their development. Karmaffins are gluten-free, refined sugar-free and nut-free muffins that come in four flavours: 1. Apple Cinnamon with Chia Seed 2. Belgian Chocolate with Banana 3. Smoothie Berry with Coconut 4. Orange Cinnamon and Mango Now, I hardly ever buy muffins, cookies or cakes as I prefer to make my own.  Most of the commercially produced muffins you find in bakeries, coffee shops and grocery stores are no better than cake and just empty sugar, fat and white flour calories.   Even many of the ones sold at health food stores, while usually made with whole grains, still contain lots of sugar and oil. Nevertheless, I know not everyone likes to bake, like I do, and everyone loves a good muffin for breakfast or with a cup of tea.  So I appreciate these products because...

  I love this combination of flavours, although if I'm honest, I would eat just about anything in a tahini sauce.  This meal went perfectly with Freekeh, but it is also perfect with brown rice, bulgur, or any other grain really. Moroccan Spiced Chickpeas and Veggies 1 can chickpeas, drained and rinsed (or 1.5 cans cooked chickpeas) 2 red onions, thinly sliced 4-6 small zucchini, cut into 3 pieces, and then quartered 1-28oz can diced tomatoes 3-4 cloves garlic 1/4 cup red wine or pomegranate vinegar 1 tsp harissa Morroccan spice blend (optional) 1/2 tsp cumin seeds 1/2 tsp salt, or to taste Place everything in a large, skillet set over medium heat and simmer until onions and zucchini are tender (30-40 minutes).  Turn heat down to low if liquid is absorbed before veggies are done. Tahini Sauce 1/2 cup tahini Juice of 2 lemons 1/2 cup white wine vinegar 1-2 cloves garlic, minced 1/2 tsp ground cumin Assembly: Cooked grain of choice 1...

I love grains.  Obviously.  I could never be on any diet that doesn't permit them.  I would literally go nuts.  I thought I was aware of most existing grains, even the more exotic ones, but I recently discovered a new one: Freekeh!  Okay, I guess it's not a new grain, as it is wheat, but it's young wheat that is dried and roasted. Here's some info about it: Freekeh (Pronounced Free – ka) has been appearing in recipes from as early as the 13th Century. It is a grain based food that is made from green wheat that has been dried, roasted and then “thrashed” or “rubbed” to make the flavour, texture and colour uniform. The result is an earthy, smoky grain that has a distinct flavour.  Freekeh is a delicious side dish and a great alternative to rice and other grains. Freekeh has up to four times the fibre of brown rice and provides more protein than mature wheat and most other grains. It is also a source of both prebiotics and probiotics and contains iron, zi...

Our lovely neighbour gave me some beautiful fresh beets from her organic delivery box this week.  I was just going to roast them up for dinner one night, but then I decided to go a little wild and experiment. I put coconut in the frosting, which I know is not traditional, but I was basically just going through the pantry looking for any ingredients that are white and yummy.  Unfortunately, I forgot that Little A does not 'do' coconut, so she wouldn't even try them.  Big A liked them, but it was Adam with whom they were really a hit.  I'm pleased because he is not a big fan of healthy-tasting junk food.  He prefers junk-food tasting junk food.  That being said, I doubt you could pull off serving these to someone used to white flour, white sugar products.  But frankly, I think everyone should try to adjust their tastes away from such things.  Anyways, you knew this wasn't Paula Deen's blog, so what did you expect?  I omitted any sugar and add...

I have always loved helping others.  I have always done various forms of volunteer work since I was a kid - my favorite experience being a companion to seniors in a hospital when I was a Brownie .  I also got a credit in high school tutoring children with learning disabilities, an opportunity that taught be a number of valuable lessons.  I'm not a saint.  Really, it's somewhat self-interested actually, as helping others makes me feel good. Unfortunately, as this blog documents, I lost my way.  I fell away from what is true to my heart and ended up in a career that was utterly meaningless to me.  I remember my anger, frustration and resentment of having to spend my days doing what felt like nothing more than helping other people (or companies and organizations) make more money.  If there was some sort of social value involved in the project, I was basically detached from it.  "Why would I ever care about this?"  I always wondering. ...

                                                                    Image Source For much of my life I have struggled with anxiety .  In fact, following Little A's birth, it got so severe that I was diagnosed with generalized anxiety disorder (GAD), which I have described here .  Essentially, I had serious insomnia, constant intrusive thoughts (mostly disturbing ones about something bad happening to the girls or other loved ones), and a racing mind.  I was unable to listen to any music with lyrics for months because no matter what it was, and how much I liked or disliked the song, it would get stuck in my head and repeat like a broke...

My spicy chili almonds have become a staple snack for Adam while he is at work. Replacing his more processed snacks with this healthier option has helped him get his cholesterol back down to safe levels. But just as importantly, he loves them. When he returned his empty almond jar to me this week, I decided to mix things up and try a new seasoning option. These still have a kick, but they are also 100% oil free! Oh, and there's nothing better than a wee bit of wasabi when you have a stuffy nose. Makes these a perfect snack for cold and flu season. Just make sure you have a box of tissues handy when you munch on them! Ginger Wasabi Almonds 4 cups almonds 2 tbls soy sauce/tamari/coconut aminos 1/2 tsp wasabi powder 1/2 tsp ground ginger Pinch of Japanese 7 spice (optional) Salt, to taste Toss everything together in a large bowl. When almonds are well coated, spread on a baking sheet and bake at 350F for 8-10 minutes. Make sure they don't burn!! Ke...

Last weekend Adam and I had a lovely dinner with some of his colleagues.  The hosts are foodies and put out an incredible spread that included all sorts of antipasti and cheeses to start, as well as fois gras (Adam and I skipped this course), and then roast chicken, peas and cauliflower, and an amazing rice pilaf with figs that I am going to have to try and recreate.  There was chocolate, more cheese, cake, lemon ice, and fresh fruit for dessert.  They also had EVERY kind of alcohol on hand, including the best champagne I've ever tasted.  I was good and had 2 glasses of champagne and then quit, despite being offered wine, liquor, and other drinks. One of the guests indulged in everything except anything involving vegetables.  He explained - while his wife rolled her eyes - that he doesn't eat ANYTHING green.  "Sheesh, you'd HATE my cooking!" I laughed.  It's true.  I can't really make anything without finding a way to toss in as much v...

A few weeks ago I got the results of my latest MRI: Small tears present in my tendon at the point where the left hamstring attaches to my pelvis. So unlike the MRIs last year that indicated swelling, there now are some small tears. Fortunately, nothing that warrants surgery, but unfortunately, nothing that can be fixed easily either. My sports medicine doctor suggested two treatments, neither of which is guaranteed to work: PRP therapy, and shock wave treatment. PRP is when they take some of your blood, and spin it to concentrate the platelets that contain growth factors that can stimulate healing. Then they inject it back into the site of the injury. Sounds delightful, doesn't it? Shockwave treatment involves administering pulses of high-pressure sound that travel through the skin in order to stimulate healing. He admitted it was a crap-shoot which one might have a better chance of working and both are super expensive. In the end, I decided to give PRP a try, beca...

Holy crap it's cold today!  Toronto is really not a good place to live if you hate temperature extremes:  stinking hot in the summer and ass-kicking cold in the winter.  But to be honest, I'll take the cold over the heat.  At least warming up can be fun with some comforting hot drinks and a cosy fireplace!  Also, there are added bonuses to the colder weather like not having to deal with frizzy hair, and not having to coat your entire body every morning in sun block (which of course you all do every day on every part of your body exposed to the sun...right?!?). Image Source Despite the chilly weather, the sun is shining bright, which is good because I'm in a snit right now.  Blogger is no longer allowing me to upload pictures from my computer.  I wasted far too much time already this morning trying to fix the problem but have not succeeded.  Fabulous! Such frustrations are just what I need on what is the beginning of a crazy busy weeke...

Adam loves it when I make anything involving meat and/or potatoes.  This is kind of funny to me, because I would NEVER describe him as a typical 'meat and potatoes man', but he was brought up on traditional Ashkanazi Jewish cuisine, which is, essentially, a lot of meat and potatoes.  So while I may never get him dancing with joy over beans and grains, he's still pretty easy to please.  Simple roasted potatoes and he's smiling.  These are extra special because of the lemon, garlic and seasoning which makes them irresistable.  Also, they are 100% oil free, which means you can eat them guilt free.  How 'bout them apples??? Potatoes get a bad rap, but the reality is, they are full of fibre, vitamins and minerals and can easily fit into a healthy diet.  It's not usually potatoes that are problematic, but the way they are prepared.  I make potatoes a lot at home, but I never order them in restaurants because they are always fried or prepared w...

You would literally have to be living under a rock to not have heard about quinoa.  In case you have been sleeping under boulders, quinoa is a seed that cooks up like a grain and is gluten-free and high in protein and fibre, making it perfect for people on a gluten-free diet, vegetarians and vegans, or anyone interested in healthy eating.  It is also kosher for Passover, which has made that holiday much more tolerable for many Jews!  It has been a staple in parts of South America for ages, but just recently gained popularity here.  I have been using it as an alternative to rice or other grain, as well as baking with quinoa flour at Passover and using quinoa flakes for baking and cooking. A few weeks ago, I was sent Cooking with Quinoa for Dummies to review.  It was written by Cheryl Forberg, a registered dietitian in the U.S. who has worked as the nutritionist for the NBC show The Biggest Loser .  This is not much of a selling feature for me as I ...

This is probably the healthiest banana muffin recipe you'll find, but they are also super-duper delicious.  I guarantee it. But don`t just take my word for it.  Adam loved them.  Little A and Big A loved them, but so did Little A's good friend F, and his mom who were over for playdate - folks who are not necessarily used to all the crazy healthy stuff we eat in our house.  Within a very short period of time, two-thirds of the batch had been devoured.  The next morning, the remaining ones disappeared.  Sweet, moist and delish.  I'm definitely going to be making these again! Monkey Muffins 4 large, ripe bananas 2 chia eggs, or flax eggs (2 ground chia or flax + 6 tbls hot water) 1/2 cup xylitol or stevia baking blend (or coconut sugar, if you prefer) 2 droppers full of liquid stevia, or adjust to taste 1 tsp vanilla extract 1 tsp lemon juice 2 cups gluten-free oat flour 2 tsp baking powder 1/2 tsp baking soda 1/2 tsp sea sa...

I have always told people that one of the easiest changes they can make to their diet to lose weight and improve their health is to stop drinking calories. Eat fruit instead of juice.  Skip the whip cream, whole milk and sugar syrups in your coffee drinks.  Alcohol should be consumed in moderation and should be considered a treat, NOT part of a healthy lifestyle.  Sorry folks! And pop (soda, if you're in the U.S.)?  Well, come on, who doesn't know by now that it's bad for your health?  Aside from all the sugar and calories, it usually contains some scary ingredients such as caramel colour, brominated vegetable oil, and phosphoric acid.  Even if you go for diet sodas, a lot of these chemicals are still present. But hey, I understand the appeal of soda.  Sometimes there is nothing more refreshing and palate cleansing than something with bubbles.  I've been known on occasion to give in and drink a diet Dr. Pepper or diet ginger ale, but I t...

  I had an epiphany recently: I am an imperfect parent, I do many things wrong...but that doesn't make me a 'bad' parent, and just possibly I'm a good parent. If you read all my parenting posts, then you know I spend a lot of time berating myself because of all my parenting weaknesses and mistakes.  One of the things that bothers me most is how much like my own parents I am in certain ways: impatient, distracted, task-oriented and very career-focused.  I remember always promising myself that I would be a more 'fun' parent than my own were.  But frankly, I don't think I'm always so fun.  In fact, I believe the girls both consider Adam to be the fun parent.  I think I've made a lot of improvements in this area through my efforts to manage my anxiety and stress, but I probably still have a ways to go. A lot of things necessary for effective parenting besides patience,  also don't come naturally to me.  Like discipline and not person...

This is another vegan recipe that was a total hit with my meat-loving husband.  Ah, success!  Comforting and satisfying and incredibly delicious.  The sauce contains beans, but the bean-haters in your life will never know...they'll be too focused on enjoying this rich, flavourful dish. Sundried Tomato Pasta Sauce 1 lb whole grain short/gluten-free pasta 1 tsp extra virgin olive oil 175g sundried tomatoes, not in oil 1 can romano or white kidney beans, rinsed and drained (or 1.5 cups cooked beans) 1/4 cup balsamic vinegar 2-3 cloves garlic 1/4 cup nutritional yeast 1 cup vegetable stock or water 2 tsp Rustic Tuscan Seasoning from Costco (or Italian Seasoning) Crushed red chili flakes, to taste Salt and pepper, to taste 2 cups reserved pasta cooking liquid Optional: Roasted or sauteed veggies of choice (I used roasted zucchini and bell peppers, and garlic-sauteed kale - pictured below) and/or garnish with a few handfuls of fresh chopped parsley and...

I have been dying to try my hand at some gluten-free baked goods.  It irks me when people assume that just because something is gluten-free, or vegan, or organic, that this means it is healthy.  Many commercially-made gluten-free products are made with white rice flour and corn starch, arrowroot starch or other binders, and are low in fibre and nutrition.  This was my first attempt at gluten-free cookies that don't contain nuts or oat flour and they turned out great!  One of my sister-in-laws said these cookies taste like cookie dough.  Aside from being gluten-free, they contain whole grain brown rice flour, and no refined sugar. If you want to dress them up, you could drizzle melted chocolate over them, once they have cooled. Gluten-Free Chocolate Treasure Cookies 2 chia eggs (2 tbls sprouted ground chia seeds + 6 tbls hot water)* 4 tbls coconut oil (softened to room temp, but not melted) 1 cup xylitol or stevia baking blend 1/3 cup coconut sugar ...

I love snap peas.  They are one of the few veggies I really love eating raw, they make such a great snack.  So much so, that I don't usually cook with them.  But recently I've had a hankering to stir fry them.  So I did.  And boy am I glad I did.  This was so yummy.  Even Adam gave it top marks, and when he praises a vegan dish, you know it's a winner!  Of course, adding some natural sweetness from fruit always makes vegan savoury dishes more appealing to him.  On top of being delicious, this recipe could not be easier to make. Stir Fry 2 lbs snap peas, washed and trimmed, as needed 1 can black beans, drained and rinsed (or 1.5 cups cooked black beans) 2 cups fresh or frozen mango chunks Sauce 2 heaping tbls fermented black bean paste* 1/4 cup all-fruit/sugar free orange or apricot spread 1/4 cup rice vinegar 3-4 cloves garlic, minced 3-4 tbls finely chopped fresh ginger Crushed red chili peppers, to taste (optiona...

Recently I wrote a review of Fit Fix for the Huffington Post.  Fit Fix is a personal training studio in the Yonge & Eglinton neighbourhood of Toronto owned by husband and wife team, Jonathan and Tania Skelcher.  Their clientele range in age from kids to seniors, however, they recently expanded their business to include FitFix Junior, which provides specialized fitness programs, camps and birthday parties for children aged 18 months to 12 years. Following my first visit, Jonathan generously offered to have me bring the girls to check out their new facility and do a private class with Michelle Deremo, manager of Fit Fix Junior.  We booked our visit for this past Saturday morning.  Unfortunately, Little A had a major meltdown 5 minutes after we arrived and stubbornly continued to sulk, cry, scream, kick her legs and whine the entire time we were there.  Just what you want from your child when people are meeting her for the first time!  Needless ...

I've admitted several times on this blog that I am not a true chocoholic.  Believe it or not, you can actually find the term in the dictionary , which defintes a chocoholic as: a person who craves or compulsively consumes chocolate. I know lots of chocolohics, including my mom, my mother-in-law, and Adam.  While I have always liked, or maybe even loved chocolate I know I don't qualify as a chocoholic because I don't often crave it.  Actually, I am not one to 'crave' particular foods very often at all aside from when I was pregnant.  In fact, as my diet has improved over the years, I get cravings less and less often.  Also, chocolate has not often been my first choice for sweets.  I generally prefer spicy stuff like gingerbread, oatmeal raisin cookies and carrot cake.  Also, REAL chocoholics like the good stuff: the darkest of dark chocolates; expensive; artisanal; local, or imported from somewhere like Belgium or Switzerl...

We've been a granola-free household since we devoured the Black Forest batch I made.  I haven't felt like making the usual and lacked inspiration for something new.  So I headed to my favorite health food store and explored the aisles.  It was the Funky Monkey snacks that gave me the idea.  These snacks are made from 100% organic, freeze-dried fruit and nothing else.  I purchased 2 bags of the Bananamon (banana cinnamon) flavour. Hmm, banana granola...with cinnamon.  Yep, that sounded good, and I knew all the monkeys in my household would love it too. This makes a lot, because it disappears quickly, and it's a great thing to share with friends and neighbours, but feel free to cut the recipe in half, if you wish. Banana Bread Granola 1 kg large flake oats (gluten-free, if necessary) 2 tbls chia seeds 2-128 ml pouches, or a heaping cup of organic banana puree (baby food) 2 droppers full of stevia liquid, or to taste 2 tsp vanilla extra...

This year our annual New Year's Day drop-in party was a busy one!  Every year I vary what I serve, but this time around the menu included: Homemade mini tomato basil pizzas Stuffed Mushrooms My vegetarian maki sushi Baby carrots and snap peas Clementines Chocolate dipped strawberries Chips, popcorn, and pretzels Several types of nuts Shasha spelt ginger snaps and whole grain cheese crackers for the kids Homemade rice crispy squares Wine, juice and mulled apple cider The stuffed mushrooms were a new experiment, and they went over very well.  Makes a great appetizer and they are simple to make. Vegan Stuffed Mushrooms 3.5 lbs stuffer mushrooms (I had 32 mushrooms) 2 cups whole grain or gluten-free cracker crumbs (measured after crushing crackers, if making your own) 1 cup oil-packed sundried tomatoes, drained 2 cups fresh basil 1/3 cup nutritional yeast 4 tbls balsamic vinegar 2 tsp Rustic Tuscan seasoning from Costco (or Italian seasoning) ...

GOOD MORNING!  If just seeing those letters in caps is giving you a headache, you might want to check out these hangover remedies .  Just when many of you were probably heading to bed after your new year revelries, Adam and I were getting up to workout.  Yeah, I know, we're a bit nuts around here. You might say that both of us are a wee bit on the Type A, obsessive-compulsive, perfectionistic, OCD side.  I have always been very organized and task-oriented, but over the last couple of years, my ability to complete tasks has declined.  Increasingly, I have become distracted, scattered and my short-term memory is totally shot.  If I don't write everything down, it's almost instantly in one ear, and out the other.  It's become so bad that when my good friend Emily, who is a genetic counsellor specializing in dementia, was visiting last summer, I told her I thought I was losing my mind.  She told me she frequently has women, not much...