Tag Archives: heart health

Healthy Holiday Eating

You can eat healthy during the holiday season.  If this is one of your goals, here are some tips to help you. Don’t go to a party hungry: we often eat faster and more and can’t stop eating when we are hungry. So be sure to eat well during the day to avoid overeating at the party. Watch your portions: treat yourself to a nice drink, dessert, or chocolate without guilt, but always watch your portions. Go for small portions. … + more

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Exercise Trends in 2012

Exercise Trends in 2012 With 2012 underway, it’s a good time to examine the latest trends in exercise. This information not only tells us which ideas are popular and which have staying power, but it can also inspire us to try out a trend ourselves! The American College of Sports Medicine (ACSM) conducted a survey and asked over 2600 health and fitness professionals to pick the top 20 trends for 2012. For several years now, “educated and experienced fitness professionals” … + more

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Moroccan Chickpea and Millet Soup

Makes 4 servings Ingredients 2 tbsp. olive oil 1 medium onion, diced 2 cloves garlic, minced 1 cup celery, diced 1 cup yam, peeled and diced 1 cup cooked chickpeas ½ cup raw millet, rinsed and soaked for 1/2 hour or more 1 ½ tsp. ground cumin ¼ tsp. turmeric ¼ tsp. nutmeg 3 lemon slices 4 cups water 1 tsp. salt Pinch of pepper 2 tbsp. cilantro, chopped Cooking Instructions Sauté onion, garlic, and celery in olive oil over … + more

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Spring into Action!

With warm weather just around the corner, now is the ideal time to start planning your work out routine. If you are not currently active or are looking to increase your fitness, consider the following tips: One step at a time! Every little bit helps. Add in activity wherever and whenever possible, park further away from work or take the stairs during the day. If all you can find time for is five extra minutes, that is the place to … + more

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Lauren’s Green Smoothie

Makes 1 serving Ingredients 1 cup milk (dairy or almond) 1 ripe banana, cut in pieces (can be fresh or frozen) Several handfuls of raw spinach, steamed 1 Tbsp peanut butter 1/4 cup raw oats Cinnamon, vanilla and honey to taste Cooking Instructions Steam spinach. Add all ingredients to blender and blend. This recipe is one that has been perfected by my daughter, Lauren. She sometimes adds cocoa to it and says that it makes it a strange colour but … + more

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Lively Up Yourself Lentil Soup

Makes 6 – 8 servings Ingredients 2 cups black beluga (or French lentils), picked over and rinsed 1 Tbsp extra virgin olive oil 1 large onion, chopped 1 large clove garlic, crushed 1 tsp sea salt 1 – 28 ounce can crushed tomatoes 2 cups water 3 cups of chard, kale or spinach, washed, deveined, finely chopped Greek yogurt (or plain yogurt) Cooking Instructions Bring 6 cups of water to a boil in a large saucepan, add the lentils, cook … + more

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Curried Rice Salad

Makes 4 – 6 servings Ingredients 1 cup brown rice, uncooked 1/2 cup toasted almonds 1/2 cup celery, diced 1 green pepper, diced 1 red bell pepper, diced 3 green onions, chopped 1/2 – 1 cup cilantro, chopped 1/2 cup lemon juice 3 Tbsp cold pressed extra virgin olive oil 2 tsp curry powder 1/8 tsp pepper Cooking Instructions Toast the almonds in a 350 degree oven for 7 – 10 minutes. Toss with one teaspoon of olive oil and … + more

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Beans in Tomato Sauce

Makes about 14 cups Ingredients 2 cups dried small white or navy beans 1 28-ounce can tomato sauce 1 cup vegetable stock 1/2 cup water or beer 1/2 cup barbeque sauce 1/2 cup cooking molasses 1/3 cup maple syrup 1 medium onion, finely diced 2 Tbsp dried mustard 1 tsp chili powder 1/2 tsp ground cumin Salt and freshly ground pepper to taste Cooking Instructions Place the beans in a large pot and cover with 10 cups of cold water. … + more

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Are Canadian Hearts Healthy?

February is heart month. According to a recent report by the Heart and Stroke Foundation, Canadians are in denial about their unhealthy lifestyles and how it is robbing them of years of living healthy. The report suggests that people are not tackling risk factors that can be managed. It also goes on to say that, although 90 percent of Canadians rated themselves as healthy, the reality is that nine out of 10 have at least one risk factor for heart … + more

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Salmon, Fennel, Parsnip and Coconut Stew

Makes enough for 2 people Ingredients 2 Tbsp. olive oil 1/2 leek, washed and sliced 1 clove garlic, minced 1/2 fennel bulb, diced 2 parsnips, scrubbed and diced 1 cup vegetable stock 1 cup coconut milk 1/2 tsp salt 1/4 tsp fresh ground pepper 8 oz salmon, cut into chunks Microgreens as garnish (optional) Cooking Instructions In a medium pan, heat the olive oil and cook the leek, garlic and fennel for about 5 minutes until tender. Do not let … + more

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