Quick, Healthy Meal Ideas

One reason why people end up eating so unhealthy is because of a lack of time...you rush off to work in the morning, forgetting to take anything out for dinner; then get home after working all day, thinking that you might as well just order out (or eat the Mac & Cheese that's in your cupboard!), so you can sit down and relax.

Well, with just a little bit of planning and some inspiration, you can have tasty, healthy food made and on the table in less time than it would take you to get your food delivered!

An easy egg omelette or frittata can be made in 5 minutes (after you get groceries put together a Tupperware container of vegetables so they are easy to grab for the week) and a spinach salad can be whipped up in minutes if you buy the prewashed spinach.

Or you can easily grab some wraps and the chicken you have in the freezer (Cook 2 batches of chicken breasts when you get home from the grocery store and freeze in 3oz or half chicken breast portions in small sandwich bags) and make quick quesedillas with chicken, spinach, peppers and salsa, served with a quick salad or some of the fruit salad you have in the fridge.

Make big batches of soup and chili and freeze them in individual containers. Chili can also be used to top a salad with some baked pita chips, makes a quick and easy supper in a pinch.

When you have left overs, freeze them, you can use them another time when time is of the essence.

Left over pasta can be put in an egg frittata, make a great dinner and the pasta comes out a little crunchy which is great (sauté the pasta with some garlic and peppers, and maybe tomatoes if you like and then add your eggs and put it in the oven for 10 minutes, add some light shredded cheese near the end and broil until melted.

Tofu stir fries in minutes, if you are in a hurry, stir fry some tofu with garlic in some olive oil, and add some broccoli slaw salad mix then add Kraft Asian salad dressing and put it on top of the rice or quinoa you already have in the freezer. Serve with raw veggies from the fridge.

Always have tuna and beans in the cupboard, a quick tuna casserole can be whipped up in no time, beans also are great for a protein that can be whipped up into a soup in 20 minutes (as long as you have a good stock of reduced sodium stock in your cupboard).

In good health,

Wendy

Recipe of the Week

For those of you complaining that you still can't make time for breakfast...these bars leave you with no excuses!

Oatmeal On-the-Go Bars (Makes 18 Bars)

• 2 Cups Old Fashioned Oats
• 1 Cup Whole Wheat Flour
• 1 1/2 Tsp Cinnamon
• Pinch of Salt
• 1 Tsp Baking Powder
• 1 1/2 Cup Milk (any kind of milk — rice, almond, soy, cow’s — will work)
• 3 Tbsp Maple Syrup
• 1/2 Cup ripe, pureed banana
• 1/2 Cup natural peanut butter
• 1 Large Egg
• 1 Tsp Vanilla
• 3/4 Cup Dried Fruit (Cranberries, Raisins, Blueberries, and/or Cherries)
• 1/2 Cup Nuts (Walnuts, Sunflower Seeds, and/or Sesame Seeds)

1. Preheat oven to 375 degrees.
2. Place the first 5 dry ingredients in a bowl and stir to combine.
3. Mix the milk, applesauce, egg, agave, and vanilla in a separate bowl.
4. Pour the dry ingredients into the wet mixture, stir to combine and then stir in the dried fruits and nuts.
5. Pour the oatmeal mixture into a buttered or greased 7 x 11 inch baking dish.
6. Bake for 30 minutes or until thickened and golden.
7. Cool, cut into squares and serve.

*Allow to cool, cut into squares and place in a ziploc bag to freeze up to 4 months. When ready, allow to defrost in fridge for 24-48 hours.

*Refrigerating the bars will make them last up to 5 days.

How are you feeling?

Well, we're 9 months into our year to better health...how are you feeling?

I thought it would be a good time to recap some of what I think are the more important tips from the past 9 months....with 3 more months to go, this will be a good time to regroup and continue your quest to the healthiest and happiest you!

Water - every cell in our body needs water; keeping properly hydrated helps with our digestion, helps keeps our bodies free of toxins and helps our skin look fresh and young!

Going Veg - this one couples with eating more fruits and vegetables....try making one night a week vegetarian night. You'll find new recipes that you'll love and new ways to cook veggies that you may not have liked before. Taking a break from meat, at least one night a week, is great for your digestion!

Mind/body connection while eating - this tip again has importance when it comes to proper digestion; making meal time stress free, with good conversation or relaxing music and taking the time to enjoy the food that is fueling your body will help reduce that heavy feeling that some people experience after eating (and can prevent over eating too!).

Breakfast - meal of champions...right? We're all eating healthy breakfasts now, right? There are so many great recipes for on the go breakfast foods, that there really isn't any reason to not be fueling up before beginning your day. Check out this weeks recipe for a Oatmeal on the Go bar.,,

The friendship connection - check in with your "people" and see where everyone else is at! Make sure that they feel appreciated...it's so easy to let friendships slide when you are feeling busy and stressed, but you need to remember to take the time to nourish these relationships. (this is a great reminder for me...I need to take the time to do this myself!).

Tips that are also up there in importance are trading in your refined products for whole grains, including more beans in your diet for extra fibre, and listening to your body...it has lots to say!

In good health,

Wendy

Thinking of Cleansing?

Do You Need Internal Cleansing?

How do you know when it’s time to free your body of accumulated toxins and other waste material?

We all like to jump in the shower each morning to feel clean and refreshed. What we don't often think about, is that it is important for us to keep clean on the inside as well as the outside. To detoxify, is to clean our internal organs from a toxin or pollution. Toxicity occurs in the body when we consume a substance more than we can utilize or eliminate. From time to time it is beneficial to open our channels of elimination and purge stored toxins. Exposure to toxins comes from the food we eat and the air we breathe. Chemicals, pollutants and drugs all compromise our body's natural balance - called homeostasis.

Are You Suffering From Toxic Overload?

ü Are you constantly tired?

ü Is your skin spotty or dull?

ü Are you constipated?

ü Do you have dark circles under your eyes?

ü Are your eyes and hair dull?

ü Do you suffer from headaches?

ü Do you have achy joints?

ü Do you have sinus problems or allergic type symptoms?

ü Do you suffer from night sweats?

ü Do you suffer from flatulence?

ü Do you have abdominal bloating and water retention?

ü Do you have cellulite?

ü Do you have body odor?

ü Do you have problems sleeping?

ü Do you have problems concentrating?

ü Do you suffer from mood swings, or anxiety?

ü Do your muscles ache for no apparent reason?

ü Do you suffer from skin problems or eczema?

ü Do you suffer from stress?

ü Do you suffer from irritable bowel syndrome?

Cleansing May Not Be For You

It is normal to experience mild symptoms while cleansing, like mild headaches, achy muscles and joints, and some weakness or light headedness during the detoxification process. However, if you begin to feel very weak, dizzy, shaky, nauseas and develop severe headaches, it is important to stop, and gently improve nutrition, and slowly decrease exposure to toxins before trying again.

These symptoms are a sign of a highly toxic body. If the body is highly toxic, the portals of elimination can become blocked which could result in a “healing crisis.” This indicates that too many toxins are just bouncing around and cannot get out, causing the liver to become overloaded and increasing overall levels of toxicity.

Who Should Not Fast or Cleanse?

· Anyone malnourished

· People who are obese

· Those with severe candida

· Women who are pregnant

· Those with hypoglycemia or diabetes

· Anyone with ulcers, the sick, the very stressed, very thin or very toxic

What Will a Cleanse Do For You?

· Your digestive system will be flushed of accumulated waste and putrefied bacteria.

· Your liver, kidneys and blood can be purified.

· Your mental clarity will receive a boost.

· Possible dependency on habit forming refined sugar, caffeine, nicotine, alcohol, or drugs is relieved as body chemistry normalizes.

· Bad eating habits can be broken.

· You stomach has a chance to normalize in size for better weight control.

· You will feel lighter and more energized.

· You will feel more mentally alert, less spacey, more emotionally balanced.

How to Reduce Consumption of Toxins?

· Eat a diet rich in antioxidants and omega-3 fatty acids - both help neutralize the damaging effects of free-radicals (toxins). Vegetables and fruits are the best sources of antioxidants. Cold-water fish, freshly ground flaxseed and walnuts provide omega-3s.

· Green drinks – help to alkalize the body, help flush toxins from the body and are high in nutrients (Greens+, PhytoGreens, Barley Green, etc.)

· Buy organic foods whenever possible

· Avoid drinking tap water – opt for filtered or bottled water. Water flushes and cleanses your body. Don’t wait until you get thirsty to drink water; thirst is a late signal that your body is dehydrated.

· Reduce intake of processed or packaged foods, and avoid anything artificial

· Always wash and peel non-organic fruits and vegetables

· Eat meat and dairy products in moderation

· Keep your body at a healthy weight – lots of toxins are stored in body fat

· Minimize or eliminate caffeine from your diet

· Read labels carefully to avoid artificial additives

· Choose non-chemical household cleaners

· Install a filter on your shower head to minimize chlorine

· Avoid scented body products

Cleansing Tips

· Always ensure you are consuming a diet high in fibre while cleansing. Toxins released from cleansing ultimately end up in the colon, therefore it is important to keep the bowels moving during a cleanse so as not to re-infect or re-intoxicate the organs. Flax meal is a healthy mild fibre that can be sprinkled on cereals, salads, or added to smoothies.

· Drink plenty of water to speed up the elimination of toxins in the body.

· Do not start a cleanse if you are feeling unwell.

· Epsom salts baths are very relaxing and detoxifying – 2 cups per bath

· Eliminate caffeine and alcohol during this time.

· Water with the juice of ½ a lemon taken each morning aids digestion and cleanses the blood.

· Juicing is an excellent way to load up on essential vitamins, minerals, and antioxidants.

· Dandelion root tea acts as a mild liver cleanser and can be taken daily.

· Avoid wheat, dairy, sugar, and animal protein as much as possible during a cleanse.

· It is beneficial to relax, de-stress, and get lots of rest while cleansing. The body has a lot of work to do during this time so be kind to it and avoid heavy exercise, and stressful situations whenever possible. Visualize peace and serenity.

· Finish your cleanse by taking good quality probiotics (acidophilus/bifidus) to reinstate the good bacteria/flora in the intestinal tract.

Preparing for a Detox

· Check your calendar and choose a time when you know you can take time to rest and relax

· You might want to book a massage during this time

· Stock up on everything you need to avoid trips to the grocery store

· Ensure your surroundings are calm (not always easy, I know)

· A day or two before starting a detox, being to prepare yourself. Eat simple, fresh foods and cut down on meat and dairy products, alcohol, wheat, sugary food, tea and coffee, and junk food.

· If you plan to detox for more than two weeks, seek professional advice.

In good health,

Wendy

9 Contributors to Weight Gain...

It's not always just about what you are eating...here are some other reasons why people may gain weight. Being able to recognize these contributing factors can help you avoid the weight gain in the first place.

1. Stress – When the adrenal glands are stressed they produce hormones than contribute to weight gain. People who are depressed often have decreased serotonin levels in the brain, causing cravings for sweets and starchy foods.

2. Genetics – Children born to overweight parents are at risk of being born with more fat cells, so keeping the weight off is not impossible, but it will be more of a challenge.

3. Skipping Meals - Many people think if they skip a meal their body will use fat for fuel. Nothing could be further from the truth. When there is no food for fuel, the body holds onto fat and uses lean muscle tissue, which is a cleaner burning fuel for the body. Consequently, we lose muscle mass and become soft and spongy. Going any longer than 3.5 hours between meals also causes blood sugars to drop which can lead to hypoglycaemia and in some cases, diabetes.

4. Food Choices – Foods high on the glycemic index (sugary or refined foods) contribute to weight gain. Overeating, and food sensitivities lead to leaky gut syndrome which impairs good digestion, stresses the liver, contributes to weight gain.

5. Metabolic Rate – Low thyroid function makes losing weight more difficult. Thyroid hormones control our metabolic function. The thyroid and adrenal glands work very closely together.

6. Liver Dysfunction – The liver processes hormones, eliminates toxins, cleans the blood, metabolizes proteins and carbs into energy, manufactures bile to help break down fats, and hundreds of other functions. It’s important to keep the liver squeaky clean.

7. Hormones – Any disruption of liver detoxification contributes to excesses or imbalances of hormones, particularly estrogen. Often referred to as “Estrogen Dominance” which contributes to fat around the abdominal area – “Jelly Belly.”

8. Lack of Exercise – Exercise burns calories and builds muscle, both of which are required for maintaining a healthy weight.

9. Medications – especially anti-depressants contribute to weight gain.

Recipe of the Week

Curried Zucchini Soup - people were looking for a recipe involving soup and something to help use up the loads of zucchini from their veggie gardens. I came across this recipe last year on allrecipes.com and had almost forgotten about it; if you like curry then this one's for you!

Ingredients:

· 2 tbsp extra virgin olive oil

· 1 large onion, halved and thinly sliced

· 1 tbsp curry powder

· Sea salt to taste

· 4 small zucchini, halved lengthwise and cut into 1inch slices

· 1 quart low sodium chicken stock

· Red pepper flakes (optional), to taste

· Plain yogurt for garnish (optional)

Directions:

1. Heat the oil in a large pot. Stir in the onion, and season with curry powder and salt. Cook and stir until onion is tender. Stir in zucchini, and cook until tender. Pour in the chicken stock. Bring to a boil. Cover, reduce heat to low, and simmer 20 minutes.

2. Remove soup from heat. Use a hand blender, or transfer in batches to a blender, and blend until almost smooth.

3. Sprinkle with red pepper flakes and garnish with yogurt (optional).

Eating Healthy on a Budget

Most people claim that eating healthy is too expensive; while I agree buying a case of Macaroni and Cheese can be a weeks worth of cheap and easy meals, it's not very good for your body. There are a few ways you can make the most of your money, so that you aren't breaking the bank, but also aren't compromising your health.

Make meat the side dish - instead of focusing your entire meal around a cut of meat, how about putting the focus on your veggies and grains and letting the protein take a back seat? This way, you can afford to purchase better cuts of meat (organic or grass-fed). If you're concerned about not getting enough protein, just include some beans or lentils in your veggie or grain dishes.

Have a plan and stick to it - if you take the time to meal plan at the beginning of the week, then you should only be purchasing the food you need. This will cut down on how much uneaten food you are throwing away at the end of the week. It can take a bit of practice, but soon you'll figure out how to plan meals using left overs from meals earlier in the week. Also remember that most foods can be frozen, so if you have leftovers that you know won't be eaten, try freezing them for a lunch later in the week, instead of tossing them.

Double recipes - when cooking soups, stews or casseroles, why not double the recipe and freeze leftovers in single servings for lunches? Having meals waiting for you to grab in the freezer may stop you from purchasing your lunch on days that you are in a hurry or feeling to lazy to make something. Invest in a slow cooker, they make big meals so much easier.

Other tips:

• Grow your own – cherry tomatoes, herbs, lettuces, and small peppers can be grown in pots on your deck during the summer months.
• Buy the whole chicken and cut it up yourself.
• Buy in bulk, avoid packaging
• Cook more – eat out less
• Buy in season and buy locally – to avoid transportation costs
• Eat nutrient dense food – you’ll be less hungry
• Don’t throw out wilted veggies – these make beautiful soup stock that can be frozen and used later
• Don’t spend too much time in the grocery store – you’re apt to spend more
• Avoid “ready-to-eat” foods. Buying basic food items will save you money and will be healthier for you and your family.
• Read labels – be sure you’re getting the best nutrition for your food dollar.
• Foods that have a Nutrition Facts label will also have an "ingredients" list. The ingredients are listed from "most" to "least" -- in other words, if sugar is the first ingredient, you know that the food is mostly sugar!

In good health,

Wendy