Healthy Life Lessons

So, what are your plans for tonight?  Going out?  Partying hard? We are lucky if we go out at all, but tonight we are.  Nothing wild and crazy though, we're heading to our friends' house and bringing the girls (kids are welcome), so we'll likely be leaving by 9:30pm.  This is as much for Adam and I as it is for them, however, because we have our big New Year's Day party tomorrow and neither of us want to be tired and hung over for it. Do you have any goals or resolutions for 2015?   I have only come up with one so far: get better at standing up for myself. I am a pretty outspoken person and if there is something going on that I feel is unjust on someone else's behalf...watch out!  My problem is standing up for my own rights.  I have never been good at this and it means I often end up being a doormat.  This is, in general, more often a problem for women, who are socialized to look after the needs of others.  It's always bitten me...

It already seems like our trip to Florida was a lifetime away! Its hard to believe just 2 weeks ago we were soaking up the sun there. If you are looking for a place that will give everyone in the family a true holiday, Club Med Sandpiper is the way to go! We all had such an amazing time.  The food is great, the facilities are amazing, and there are activities for children of all ages as well as adults from morning to night. First, we got a suite with 2 bedrooms, which was awesome, because sharing beds or rooms with our kids never turns out well.  The girls even had their own half bathroom.  The rooms are definitely not luxurious, but there are some nice touches like chocolates on your bed every night, bathrobes and slippers for the adults and decent toiletries.  There is also a mini fridge stocked with pop, a coffee maker and a selection of coffee and tea. The food can accommodate even the pickiest of eaters with everything ranging from pizza, French fries, ...

  Hello!  How have your holidays been? We had a truly fabulous time in Florida! It was really amazing. One thing that made it so great was I was far more disconnected than usual. As it turned out, the resort had spotty Wifi and I could not get any Internet on my Ipad, except if I went and sat in the reception area.  Because of this, I ended up checking my email every other day, only because I'd left a voice mail telling clients I would be reachable by email, and checked Facebook once a day on Adam's computer.  Aside from that I was totally offline and out of touch with the whole world.  I barely watched television, and didn't read a newspaper once (I usually read 2-3 a day).  It was the most stress-free I think I've been in years.  It felt awesome. This photo was taken by Little A, with me wearing a dress of Big A's and my hair, in its naturally curly state, pulled back...and I am sandy, smelling of chlorine from the pool, and utterly rela...

Ah, don't you just love Grumpy Cat?  Not sure why he's so grumpy though, apparently he's made millions! I am going on a little blogging break.  We've got family stuff, a trip, and I have a lot of business stuff to work on over the next few weeks, so I will be back December 29th. If you want to get a jump start on your health resolutions for 2015, there are still 44 days to be first to try konjac powder and experience all its health benefits.  If you contribute to my campaign, you get to try some at a discount and, for those in the GTA, you get to try some goodies too!! Until then, I hope you have a safe, happy, wonderful holiday!!

This is a super yummy, comforting hot meal, perfect for chilly winter days.  Of course, besides being delicious, it is also packed with nutrition, guaranteed to fuel you for your busy life. Smokey Southern Bean and Bacon Stew (Vegan Option) 1 tsp olive oil 2 cloves garlic, minced A few drops liquid smoke or 1/4 tsp smoked paprika 1/2 tsp real maple extract or 2 tbls real maple syrup 2 lbs Brussels sprouts, trimmed and halved 1 cauliflower, cut into florets 1 onion, sliced 2 slices turkey bacon, tempeh bacon or 1/2 cup coconut bacon 1 lb okra, trimmed and sliced 1 can black eyed peas, drained and rinsed (or 1.5 cups cooked) 1 can navy beans, drained and rinsed (or 1.5 cups cooked) 2 tbls creole seasoning, or chili powder 1/4 cup cider vinegar 1 can tomato paste Cayenne pepper or hot sauce, to taste (optional) Salt and pepper, to taste Toss sprouts, cauliflower, onion and bacon with oil, garlic smoke and maple.  Spread on a foil-lined baking sheet and roa...

  If you are under age 50, you probably aren't terribly concerned about your bones.  But you should be!  The latest issue of the Nutrition Action Healthletter summarizes the latest research findings.  Your bones generally reach peak mass in your 30s and by your 50s most folks start to lose a significant proportion of their bone mass (men too, although women lose bone more rapidly). A million and a half Canadians have osteoporosis and many more have low bone mass and don't even know it.  Not only does this put you at risk for fractures, it also costs our health system millions of dollars.  Among frail, elderly, a fracture can also mean death.  Osteoporosis is referred to as the silent disease because often people don't know they have it until they experience a serious break. Genes play a role in your risk of osteoporosis, but lifestyle also has a significant impact on risk and is the one thing you can control.  Uncontrollable risk fact...

Ironically, while this yummy salad is festive with the colours of Christmas (okay maybe more pink and green than red and green, but close!), I took it to our family Hanukkah party...hey it's pretty hard to come up with a blue and white salad...blueberries and cottage cheese maybe? Anyways, this is great for a pot-luck because it is served at room temperature and balances out some of the super 'healthy' ingredients with a bit of sweetness. Salad 1 cup quinoa 1 lb organic baby kale 1/2 cup juice-sweetened cranberries/cherries and goji berries 1/4 cup pepitas (pumpkin seeds), or sub sunflower seeds Dressing 1 cup cranberries 2 tbls orange rind Juice of 2 oranges 2 tbls maple syrup or honey 1/4 cup cider vinegar 1/4 cup olive oil 1/4 tsp salt Cook quinoa according to package instructions and let cool.  Toss with kale, berries and seeds. For the dressing, place cranberries, rind, juice and sweetener in a small pot and bring to a boil.  Turn heat down t...

Its Monday!  No doubt about that.  Little A was in Monday morning mode which is always delightful...not!  The girls just wanted to stay home and do all the crafts they got at the Hanukkah party yesterday.  I tried to put things in perspective for them and explained that they are damn lucky they get to go to school because in some countries only boys get to go and girls have to stay home, aren't allowed to learn to read and have to do nothing but have babies and scrub toilets their whole life.  Surprisingly, it actually worked and they were so flabbergasted by my preaching that they forgot all about complaining.  Ha! Anyways, on Mondays its particularly important to appreciate the little things.  Here are the little things bringing me joy right now. First, my new winter jacket I got on Black Friday for 50% off. It is the lightest, warmest and most flattering winter coat I have ever owned.  LOVE IT! By the way, that is not me in the p...

You may think it odd that as a therapist, I do a lot of work from home?  Well naturally I do all my paperwork and report writing at home, but I also do a lot of my counselling.  No, I don't have clients come over to my house...while it would be awesome to have a home office, we don't really have an appropriate space nor are we close enough to subway stop to make it realistic.  Actually, I do a whole heck of a lot of counselling by phone. In person is best, of course, but sometimes it just isn't possible. You see, there are few infertility counsellors in small towns outside of the Greater Toronto Area, so I get many clients from north and west of the city...and a few from east - I've even had clients from my hometown of Kingston!  Also, sometimes clients that start out seeing me in-person, switch to phone counselling.  Why?  Because if they don't live downtown, it can be a nightmare to get in and out of the city core.  Its getting really difficult ...

  This is a photo of a yummy teriyaki chicken and cabbage stir-fry I made for Adam and I using home-made teriyaki sauce. I am very careful about what sauces and condiments I purchase because most of them are pretty much pure sugar and other crap.  If you think its too much work to make your own, you're wrong.  Most are very easy to make yourself, just like this teriyaki sauce which is sugar-free and corn-starch free and can be gluten-free if you want. Sugar-Free Teriyaki Sauce 1/2 cup, packed dates Boiling water Chunk of ginger, peeled 2 cloves garlic 1/3 cup soy sauce or coconut aminos 1/4 cup rice vinegar (unseasoned) Optional: 1 tsp konjac powder Place dates in measuring cup.  Cover with boiling water up to 1 cup line.  Meanwhile, place remaining ingredients in blender.  Add dates and water and blend until smooth.  Keep in fridge for up to 3 weeks.

Back when I was a gym-rat, I really didn't think it was possible to get fit without going to a gym.  Working out at home just gave me images of someone lying on the ground doing side leg lifts with Jane Fonda or jogging on the spot for a few minutes.  But when life no longer allowed me to get to a gym regularly (i.e. I had kids), I had no choice but to keep active by working out at home.  I now much prefer doing it that way.  No having to look presentable.  No waiting for equipment.  No wasted time getting to and from somewhere else.  I love it!!  And I've realized you don't even need much equipment or space to become a lean mean fighting machine right in your own space. One of my must-have home gym items is a doorframe pull-up bar.  I use ours 2x week when I do my back/shoulder/chest strength workouts.  There is really nothing better for building upper body strength!  So I was more than happy to review a copy of Doorframe Pu...

I am always looking for new flavours, particularly when it comes to granola.  Just when I thought I'd exhausted all the possibilities my puny brain could think up, I was inspired by the juicy, orange persimmons at the market, which are now in season.  Being an Asian fruit, they team up perfectly with Chinese Five Spice.  If you aren't a fan, just omit and stick with the cinnamon.  Either way, this granola is sweet and fragrant, and, of course, healthy and delicious! Persimmon Five Spice Granola 3 ripe persimmons, chopped 1 tbls lemon juice 1 tsp ground cinnamon 1/2 tsp Chinese Five Spice powder (optional) 1/2 tsp pure, uncut stevia powder (or other sweetener, to taste) 1 cup water 3 tbls coconut oil 4 cups large flake oats (gluten-free, if necessary) 6 cups puffed millet 1 cup uncooked millet 1 cup raisins  (and/or almonds, cashews, dried apricots, etc.) Place persimmons, juice, spices and water in pot and bring to a boil over medi...

Hi and welcome to the start of a new week! This weekend Big A officially passed Swim Kids 10!  In case you are not familiar with these levels, this means she is now ready to start Bronze Star level...even though at age 8, she isn't eligible to pass Bronze Star for another 3 years, until she is 11.  I am so proud of her, she is such an amazing swimmer.  Something I can never say about myself.  So far, she has no interest in joining a swim team, and I can't blame her, I was never interested in competing either. I did love swimming as a young kid, but then there was a point where I stopped enjoying it.  I actually remember the moment.  The swim instructor threw weights into the deepest part of the pool and asked us to retrieve them.  I dove down and remember if felt like miles just to get to the bottom.  I struggled and ended up having to come up for breath before I got the weight.  In the end I got it, but something about the w...

Because we here in Canada celebrate Thanksgiving in October, one can only conclude that we've appropriated Black Friday solely for commercial reasons.  As if there was ever any other reason for it?  While it may make no sense to me, I won't complain that we have it now too as I am all about a good deal. Fortunately, we don't get as loonie here as folks do in the U.S....you don't usually see shopping-related violence here.  I've had enough chaos for a while anyways.  Last night was the girls' daycare's annual fundraiser and it is always, crazy and exhausting.  I am (by choice!) no longer on the fundraising subcommittee (I am now the communications person for the daycare), but last night was still nuts.  I helped with the basket raffle we have. The entertainment this year was a big hit: DJ Trevor , who the kids absolutely adore. Tonight I have a Christmas party for one of the fertility clinics I work with, which should be fun.  I work tomorrow...

So what's the deal with protein, you may be wondering?  It seems to be added to everything from granola bars to breakfast cereal to orange juice these days. And I am guessing that either you or someone you know has at least once attempted a high protein, lower carb diet at some point, right? I can't say the same for myself though...I already know that I couldn't restrict my carbs too much.  No one takes away my daily oatmeal I say! But every day it seems their is another headline contradicting the next in terms of how much we need and whether or not eating lots of it (and little to no carbs) will make us all look like Greek Gods. So, what's the deal with protein? North Americans have been obsessed with it since the resurgence of the Atkins and other low-carb diet trends in the late 1990s.  After failing to improve our health and lose weight on the popular low-fat diet (primarily because we gorged on high sugar, low nutrition carbs), the pendulum swung back ...

Why did the cookie go to see the doctor? Because he was feeling crumby! That's currently Little A's favorite joke. If you are feeling crumby and only a cookie will do, but you want something satisfying and nutritious that won't leave you with a sugar-crash, then these fit the bill perfectly.  They are sugar-free, gluten-free, vegan and high in protein.  Oh, and super delicious as confirmed by the family, including the picky little ones. I used pea butter so they could go in the girls' lunch boxes, but you can use peanut butter if you want, or any other nut or seed butter for that matter. If you want them a wee bit more decadent, feel free to add chocolate chips. PeaNOT Butter Protein Cookies 1 cup nut/seed/pea butter 1/4 cup ground flax 1/4 cup vegan, stevia sweetened vanilla or chocolate protein powder 1/2 cup granulated stevia 1/4 cup hot water 1/2 tsp vanilla extract 1/2 tsp baking soda 1/4 tsp ground cinnamon (optional) Stir together all...

I have an admission...I am cheating on my beloved Tapout XT fitness program! Although I still think Tapout XT is super awesome, I had grown bored of it...something that happens to me frequently.  There is a second edition, but it is not yet available in Canada.  So when I was at the mall a few weeks ago with the girls and spied the UFC Fit program, I decided to take a risk and check it out. Oh man!  I have fallen in love all over again!  Honestly, I think this program is even harder!!  I also like how its organized.  Each workout has a set number of rounds and exercises in each round.  You do each exercise twice, for 30 seconds at a time.  Its essentially HIIT training, with a mix of strength, cardio and MMA exercises.  So much fun! I will warn you that there is a ton of level change exercises (BJJ get ups, burpees, sprawls, etc.) including going right from lying on your back to standing quickly, so if you have back or neck problems...

For a few years now this has been in the works, but its taken a very long time for everything to come together.  I am starting a business called Konjac for Life selling konjac powder (Some of my recipes on this site use it but I've been hoarding a ton more) and building an online community where you can not only purchase it, but learn everything you need to know about its health benefits and how to cook and bake with it. I am excited to finally have a product to bring to market that is perfectly aligned with my interests in healthy cooking and baking, and nutrition. Konjac Root has been harvested and consumed in Asia for centuries and is only now being discovered by North Americans.  Shirataki noodles, now widely available, are made from konjac, but the flour from this amazing plant has many other culinary applications and I have spent the past 4 years building up a repertoire of recipes using konjac powder.  It can be used to replace a variety of less healthy ingre...

We may be past the toddler stage in this house, but feeding the kids still remains a challenge.  Like most kids, they would prefer a steady diet of cake and candy, with the only savouries being pizza and hotdogs.  Sigh! I guess I should feel lucky that I can whip up all sorts of whole grain, stevia-sweetened concoctions and they'll gobble them down whereas I hear a lot of kids clearly distinguish between true crap and healthier imitations and will only go for the former. My kids also don't notice all the fruits and veggies hidden in their food, and they will, sometimes willingly eat vegetables. Its frustrating, because I feel like no matter what I do at home, they are still exposed to way too much junk from the outside world.  Probably a day does not go by...and I am seriously not exaggerating...when they get cookies, candy or other garbage either from school, daycare or other family members who tell me, there is no harm in the occasional treat.  The problem is...

What the heck are Holographic Acupressure Discs? Well, apparently they are "All-natural, non-invasive pain relief discs used by world class and Olympic athletes now available to consumers." They are just one of the products sold by the Winning Factor wellness company. I had just wrenched my shoulder when these arrived for me to try out.  I stuck one on the effected shoulder in the area indicated in the instructions for shoulder pain before bed.  Is my shoulder better?  It is actually.  Can I attribute it to the discs? Impossible to say, to be honest, because the day before I did an acupuncture session.  In any case, a sample of 1 does not make for scientific data.  I couldn't find any data, actually, on any link between holographic acupressure discs and pain.  In fact, I found just one study on holographic anything in relationship to health...apparently holographic arm bands do not improve balance or stability.  But here's the thing, perh...

Whenever Adam expresses delight over a vegetarian recipe, I know its one I need to share.  Generally, its hard to get him excited about savoury dishes that have no meat in them.  This one's a sure winner though.  Hearty enough for even the biggest, carnivorous appetite! Chickpea Sweet Potato Roti 1 tsp coconut or olive oil 1 onion, diced Large chunk ginger, minced 2-3 cloves garlic, minced 2 tbls madras curry powder (hot or mild) 1 tsp garam masala 1/2 tsp turmeric 1/4 tsp ground allspice 1 tsp salt (or to taste) 1/4 cup cider vinegar 1 cabbage, sliced 1 can chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas) 1 can light coconut milk 1 large sweet potato, cooked, peeled and mashed Caribbean hot sauce, to taste (optional) Roti skins or whole grain tortillas Heat oil in large skillet, pot or fry pan.  Add onion, garlic, ginger and spices.  Cook for several minutes over medium heat.  Add in vinegar, cabbage, chickpeas and coco...

  Good Morning! I hope you had a nice weekend.  We woke up to a winter wonderland this morning.  Good think the girls were cooperative, or actually, pretty excited, to get all dressed up in their winter gear.  Don't they look cute? I can't help but brag a bit about my girls.  They got great report cards last week and we had lovely parent-teacher interviews.  I am so proud of them!  Big A is a good student, but what makes me so incredibly proud of her is just what a good person she is.  It was noted on her report card and by her teacher in person, that she is very kind and helpful to all the other kids.  All.  She is not clique-y at all.  And she apparently is learning not to be as bossy as she used to be.  I would say that between her kindness and her assertiveness/confidence, she has the makings of a very effective leader (CEO, politician...), ha ha!! Little A is miss smarty pants, blowing away her teachers with her...

I have made it no secret that I believe strength training is absolutely critical to health and fitness.  Unfortunately, I find even committed fitness fanatics, particularly female ones, resist embracing it.  I suspect this is due to many misunderstandings and myths about strength training, but its very frustrating to watch people failing to reach their fitness goals because they are missing out on this vital component in their exercise program. Why is strength training so important?  This is why, it: - Reverses sarcopenia, or the loss of muscle mass we experience with age - Lowers risk of osteoporosis - Lowers risk of dementia - Strengthens tendons and ligaments, lowering risk of injury - Improves overall strength and helps to maintain mobility as we age - Builds lean mass which increases metabolism, making it easier to lose weight and maintain weight loss - Improves sport performance - Is empowering Need I say more? But since the world is primarily moti...

Yep, it snowed yesterday.  Didn't stick, thank goodness.   Nothing to build snowmen with yet at least. But there is no denying winter is here, whether its 'official' or not.  Tuesday we had a gorgeous, warm, sunny day, but I think that was it for that until spring. I am already looking forward to our trip to Florida in the middle of December with my family.  We usually go to Orlando with Adam's folks, but in honour of her 70th birthday, my mom is treating us, and my brother's family to a vacation in West Palm at the Sandpiper Club Med resort.  Apparently its just a dream for people with kids as they keep the little ones occupied practically 24-7, giving adults time on their own.  Sweeeeeeeet! But this does mean we will be in town over Christmas, which is going to necessitate some serious planning on my part to keep them busy when they are home from school and daycare. I just worry that if we have another particularly bad winter, whic...

Yep, another flavour of oatmeal squares.  Why? Because having a prepared breakfast in the mornings that the kids love is brilliant.  It makes life so much easier. Since its pumpkin everything season I thought I'd jump on the bandwagon. The frosting is optional but it always increases the attractiveness of a baked good for the girls (of course!).  You can also choose to make it less sweet but I knew I had to mask the pumpkin taste completely if they were going to go for it. Success was mine.  The girls fought over the frosting bowl and were covered in it before I plunked them both in the bath.  They refused to wait until morning to try these and ended up having a couple for dessert after dinner. Pumpkin Chocolate Chip Oatmeal Squares 2 cups quick cooking steel cut oats 1/4 cup flax meal 2 cups boiling water 1 cup canned pumpkin 1 scoop vegan vanilla protein powder 1/2 cup granular stevia 1/2 tsp vanilla extract 1/2 tsp pumpkin pie spice ...

Given that I don't believe in cleanses/detoxes, etc. nor the Paleo diet, you might be wondering why I agreed to review this book. Well I try not to judge a book by its cover...or its title.  You might recall I reviewed Paleo Fitness , which I expected to be ridiculous, but actually was pretty good?  So I decided to give this a chance too. Unfortunately, that was a mistake. Paleo Cleanse is written by Camilla Carboni and Melissa Van Dover, who both have a background in marketing.  I guess it should come as no surprise that they clearly don't understand how to do proper research. These women are devout followers of Loren Cordain, who supposedly came up with the whole stupid Paleo Diet thing.  The book starts with them chronicling their own health journeys are their discovery of the Paleo Diet.  Next, they compare the Paleo Food Pyramid with the traditional one here in North America.  In the third chapter they supposedly 'debunk marketi...

Sorry that the picture is so crappy.  I snapped it quick with my phone...and also had just finished guzzling 2 beers, which likely clouded my perspective...or at least my motivation to get a decent shot. All you have to know about these is when I asked the girls if they were good, Big A said, "No mommy, they aren't good...they're the best!" Good thing they don't realize how healthy they are!  Low-fat.  Gluten-Free. Vegan. Sugar-Free.  Yet, super rich and fudgy.  How do you beat that?  As soon as they were cool enough to eat, both girls scarfed down 4 each before I cut them off.  About 20 minutes later they begged me for another and I gave in.  Yeah, seriously!  I feel so smug when they go nuts for things I make which they think are a major treat but are actually super healthy.  Ha!!  I kid you not, these disappeared in less than 24 hours and the girls have been begging me to bake more ever since. "The Best" Sweet Potato Bro...

Sorry for the bummer blog post on Friday but man, the day just got worse from there.  One of my favorite clients got a negative on her IVF cycle...I think I took it as hard as she did.  Some times I just feel like raging about how unfair the world is.  But that's kind of pointless, because it just is.  I try to focus on making it a little less unfair, if I can, in some small way.  I guess that's why I love, love, love my job.  I can't do magic, but if I can at least support someone through a difficult time, I guess that's something, no? I didn't work on Saturday, for a change, and even though it was cold and rainy, it was nice to have some family time.  We got new portraits done of the four of us, and they turned out pretty good!  I have to acknowledge just how lucky I am to have these guys: The grey weather continues, but am pretty pumped about some work-related stuff happening this week.  I can't give any details yet until I know mo...

In my line of work, I see so-called miracles and happy endings, but I also see an unbelievable amount of pain and loss.  I am astonished by what some of my clients have endured.  Loss of loved ones, accidents, health issues, abuse, betrayal...its heartbreaking.  But what's truly amazing to me is the ones that, despite all the seemingly insurmountable obstacles and set backs that would crush many of us, not only survive, but thrive. Life is not fair.  It just isn't.  So often when a tragedy occurs we spend a whole lot of time asking, "Why me?"  And the answer is - in my opinion, at least - its just all random.  Bad things often happen to good people and good things happen to bad people. Occasionally karma seems to work.  Like this whole CBC Jian Gomeshi scandal, for example.  He is hopefully going to get his comeuppance now...but, unfortunately, before that happened, this total scum bag was able to spend years getting away wit...