Holiday Stress-less

The holidays are coming and although they are supposed to be a time of joy, relaxing, socializing and fun they end up being a time of stress for a lot of people. The joy of giving and receiving tends to turn to the stress of shopping, line-ups, trying to find the perfect gift, not having enough money and feeling so obligated to buy gifts that they are bought without thought. How does this reflect the true spirit of giving? I remember a friend telling me about her families gift giving. There were 2 rules, you had to make it or it had to be second hand. I thought that was brilliant because it makes people get creative and it takes the pressure away from spending lots of money. Then you end up with gifts that really mean something like a mixed CD, a photo album, a painting, a poem, home made cookies, a vintage dress, a classic record or something silly and fun like a macrame owl. It becomes more about meaning and a time for gathering together rather than a time for collecting stuff. Not that stuff is bad, I like my new i-pod I got for my birthday. I am just saying give with thought, joy and ease. Then you and the receiver will appreciate it more. Another part of the Holiday Stress is around food. There is a whole lot of it around, much of which we label "bad", but oh it tastes so good! The way around the guilt of holiday eating is to know the danger zones such as the buffet table and have a few tricks up your sleeve so that you enjoy eating and feel good when you are done. You can choose to eat the chocolate cake with joy or with guilt. Like anything it just takes a bit of practice to re-frame your thoughts about food. Take a lesson from a kid. They love and enjoy every bite of the chocolate cake and when they are done they forget about it. The keys to Holiday Stress-less are:

1. Beat the cravings by keeping your energy and blood sugar balanced.
2. Have a list of "party tricks" that will allow you to enjoy the buffet without overindulging.
3. Change mindless overeating into mindless healthy eating. When you create a new healthy habit the old habits slip away and being healthy becomes easier.
4. Adjust your attitude to food and discover that there really is no "bad" or "good" food.
5. Discover your "danger zone" and know how to overcome it.

I will be going through all of these points and more at my upcoming workshop Holiday Stress-less at Totem Hall in Squamish on Dec.4th. I would love to see you there. Get more details here.

Why not Wheat?

We live in a world filled with wheat products and when you are told you can't have it, your selection of what to eat is narrowed. That is if you don't know where to look. That is when I can help you with creative alternatives that are easier than you would think. The protein in wheat is called gluten; it is very sticky and for many people is hard to digest. Some people have no tolerance for any amount of gluten (especially those diagnosed with Celiac disease) while others can handle some gluten grains just not wheat. The following grains and pseudo-grains are gluten free:

• Rice Wild rice (not related to rice)
• Quinoa (a complete protein)
• Amaranth (you can pop it like popcorn!)
• Millet
• Buckwheat (not at all related to wheat despite the name)
• Oats that are labeled gluten free (oats themselves do not contain gluten but are usually processed in plants that process wheat and are therefore contaminated with gluten)

The following grains are related to wheat and do contain gluten. They are easier to digest and suitable for those intolerant to wheat but not allergic to gluten:

• Kamut
• Spelt
• Barley
• Rye

When you are shopping for wheat free alternatives be a label reader as there are a lot of so called healthy wheat and gluten free products that contain not so healthy ingredients. Try these quick ideas to make a pot of grains more interesting:

• 3 tbsp lemon juice, 2 tbsp extra virgin olive oil, salt and ¼ cup fresh basil or parsley.
• 1 dice red pepper, ¼ cup diced red onion, juice of 1 lime, ¼ cup chopped cilantro and 2 tbsp of sesame oil.
• 1 cup of peas, 3 chopped green onions, 2 tbsp lemon juice and 2 tbsp Barleans flax oil.

Happy wheat free cooking and get a free recipe book here!

Coconut Oil- Is it really BAD for you? Get the answer here!

Coconut Oil, Good or Bad? This question comes up in every workshop I give so I thought I would let you all know the deal with coconut oil. I use coconut oil in many recipes and often people question why I do. They ask-"Isn't it a saturated fat and aren't those "bad" for you?, Won't it make me fat?, Coconut oil! Are you crazy?" and other things like that. Here are the facts to this amazing oil that is great for cooking, spreading on toast (recipes below) and enjoying in moderation:

• Yes, coconut oil is a saturated fat. It contains medium chain fats which are easily digested and go directly into cells to be burned as fuel. I takes very little liver strength to digest it. In other words your body likes it and can use it to make energy and burn stored fat! That's a good thing.
• No, coconut oil does not go directly to your hips, thighs and butt. Coconut oils contain the most amount of energy and the least amount of calories of any oil.
• Yes, coconut oil is great for increasing metabolism as it helps to support your thyroid gland (your body's regulator of metabolism).
• Yes, coconut is good for your digestive system as it helps to destroy candidiasis. It has antimicrobial, antibacterial and antifungal properties. Your body likes that too!
• Coconut oil helps to build hormones, especially progesterone and testosterone, which help increase levels of feel good neurotransmitters. We all like to feel good!
• In many indigenous cultures coconut trees are known as The Tree of Life. Can't beat that.
• Coconut oil must be organic, cold pressed, non-deodorized and extra virgin in order to be healthy for you. It is the other forms of highly processed coconut oil that are harmful to you and they taste bad. Coconut oil should taste like coconuts! It should be smooth, creamy and clear when melted. There should be no burnt after taste. For excellent coconut oil check out Crystal Coconut and Real Raw Food. Other good brands that do not use heat and press the coconuts within 1-3 hours of picking are Bali Sun and Artisana.

Coconut oil is great for cooking on medium heat, baking healthy treats, spreading on toast with a bit of cinnamon and mixing with raw cacao and agave nectar. Yum! Try these recipes too. Raw Power Snacks ¾ cup tahini nut butter ¼ cup coconut oil 1 handful raisins, finely chopped 1 handful seeds (hemp seeds add protein and omega-3 fats) 1 handful ground flax seeds 3 handfuls shredded coconut 1 tbsp raw cacao nibs

• Mix all ingredients, you can add more oats if it is too sticky.
• Press into a pan and cool for two hours.
• Cut and wrap individually.
• You can add other nuts, seeds, dried fruit or use your imagination to make these treats to your liking. Organic dried fruit is preferred as it is free of preservatives such as sulphites.

Powerful Bars ¾ cup coconut oil ½ cup sucanat sugar or honey 1 tsp vanilla extract 2 cups spelt flour 1 cup steel cut oats ½ cup hemp seeds 1 tbsp teff 1 tbsp baking powder a pinch of salt 1 cup chocolate chips ½ cup raisins ½ cup dried cranberries

• Preheat oven to 350°F.If the coconut oil is hard, put it in an oven proof bowl and put it in the oven while the oven is heating. Heat the coconut oil until it melted.
• Mix coconut oil honey and sucanat until blended in a large mixing bowl.
• Add flour, oats, hemp seeds, teff, salt and baking powder into the bowl and mix well.Stir in chocolate chips, raisins and cranberries.
• Lightly oil a baking pan (lasagna pan size) and dump mixture into it. Smooth out evenly.
• Bake for 30 minutes.
• Remove from oven and let cool completely (if you can) before cutting them into squares and removing from the pan.

Enjoy guilt free!

Do You Know Enough About Protein?

Protein is an important part of our diets. I have simplified the facts on protein and what you need to know to make sure you are in protein balance.

Why do you need adequate protein?

• Protein is used by every single cell in the body.
• Protein is essential for muscle and tissue growth and repair.
• Protein is used in the formation of enzymes that are needed for digestion.
• Protein is needed for the production of hormones.
• Another very important use of protein is for the production of energy. Carbohydrates are seen as being the main source of energy while protein is an overlooked and underestimated source. Protein gives you long lasting energy.

What are good sources of protein?

• Animal protein provides you with a complete protein. This means that it contains all the essential amino acids (building blocks of protein) that you need to have in your diet.

• Sources are fish, eggs, chicken/turkey, red meat and dairy are all protein foods.

• There are different quality choices of animal protein. I am going to keep it simple for you by highly recommending that you eat locally raised organic meat or if that is not available eat certified organic or free range and antibiotic free meat from the store. Eat only certified organic eggs or farm fresh eggs.

• Certain animal proteins can be difficult to digest for some people. Many people are sensitive to dairy and eggs but chicken and red meat can also cause problems. This is when you need to find out what works for you specifically and how you can strengthen your digestion so that you are less sensitive. Start by getting in tune with your body and listening to what it tells you.

• Plant protein also contains many other nutrients and fibre. Fiber helps to stabilize blood sugar levels and promotes bowel regularity.

• Good sources of plant proteins are beans, lentils, whole grains, nuts and seeds.

• Combining these sources gives you a complete protein. Try to have at least 2 of the plant protein sources per day (they don't have to be in the same meal). This tip makes it simple.

• There are a few plant proteins that are very close to being complete. These are hemp, quinoa and spirulina or chlorella.

How much protein do you need?

This is really going to depend on your body type and your activity level, both physical and mental. But here are a few tips that will ensure you proper protein intake.

• Have one to two servings of animal protein per day. A serving could be 2 eggs, 1 piece of meat or fish (use the palm size as a serving guide) or a 1/2 cup of yogurt.

• If you are vegetarian or vegan it is very important to get 2 servings of plant proteins that are close to complete. Make sure you add spirulina to your diet.

• Have at least one vegetarian meal per day and try to have 2-3 vegetarian days per week. This will provide you with more fibre and a variety of nutrients.

• Have protein with each meal. This is especially important for breakfast because this will stabilize your blood sugar and energy for the day.

Your Assignment:

Take a look at what you get for protein every day. Are you stuck on eating the same foods day after day? Do you eat a lot of animal protein and little plant protein?

Think of where you can make some changes to create balance in your diet and look at where you need to add or remove protein. Too much protein can be hard on your system.

I'm Back!

Not that I went anywhere, I think I just got blogged out and distracted by other things. I can't believe how long it has been. I have been cooking up new recipes along with new ideas for my revised website that will be launched in November. As well I am organizing some new workshops, which include cooking classes at a new space. Oh and I am getting together the new Squamish Wellness Directory. Wow, a lot of stuff on the go, but I seem to be keeping my focus. In order to keep the recipes going here on the blog I am poaching a recipe from my monthly recipe club. This one is from February. It is a nice warm and satisfying soup. I love chickpeas, they add some "meat" to a veggie soup. Here is a chickpea soup for you to enjoy on a rainy day. 1 large yellow onion, chopped 2 stalks celery, chopped 1 tsp extra virgin coconut oil 1 tsp dried basil 1 tsp dried thyme 1/2 tsp ground kelp 1/2 cup millet 2 cups cooked or 1 can chickpeas, drained and rinsed 2 cups veggie stock 2 cups water 2 cups cauliflower, chopped 2 cups kale, chopped 1/4 cup parmesan cheese, grated

• Saute onion and celery in a large soup pot with oil for 5 minutes
• Rinse millet well and add to the pot along with veggie stock, water, herbs, kelp and chickpeas.
• Bring to a boil, turn down to a simmer and cover for 25 minutes.
• Stir in kale and cook for 2 more minutes.
• Serve topped with parmesan.

Tip #13 of 13 Tips to A Healthier Me

BREATHE!

This is the final tip of my 13 Tips to A Healthier Me and what I believe to be the most important. The one thing you can't live without. Breathing is the most powerful tool you can use against stress. The breathe delivers life to your cells. It brings oxygen into the body so that it can be circulated to every cell. Oxygen releases tension, wakes you up and keeps you focused. Breathing also helps to cleanse your body.

Start every day with a few deep breathes. make it the first thing that you do. Breathe in and out focusing only on the breathe. When you come to potentially stressful situations throughout the day go back to your breathe. Take 3 deep breaths and release the stress. You are the one creating the stress and you are the only one that can release it.

Breathing is something that our body does automatically but we do have the power to make our breath shallower or deeper. Deepening the inhale and exhale will benefit the body and mind. Here are some times when it is important to remember to breathe deeply:

• When you are feeling sleepy.
• When you are losing your focus.
• When you want to flip the bird at the guy that just cut you off.
• When you are getting impatient from being on hold to the phone company.
• When you are waiting in line and you are hungry and just want to go home.
• When someone is complaining to you non-stop.
• When things aren't going your way.
• When you feel the stress creeping up.
• When you are scared.
• When you are nervous.
• When you are sad.

You get the idea. Basically when you are feeling anything else than happy, joyful and at ease remember to breathe deeply. If you are feeling happy and joyful and at ease then you are already breathing at just the right rate.

Happy breathing!

UFO Squash and Other Market Scores

I like to stop at the farmer's market on Sundays and grab some fresh veggies, Okanagan fruit, spelt bread and farm eggs. I also like to look for inspiration for my recipes. I found this cool looking squash and I thought I could make something fun and tasty with it. I paid $2 for the thing, I was impressed. I almost felt like I was stealing it for that price. It is a summer squash so it grows quickly, kind of like zucchini; everyone gardener has a mass amount of them that they are trying to get rid of. I feel less guilty.

I guess you could just cut it up and cook it like zucchini, the seeds are soft so you can leave them in the squash and eat them. I opted for a stuffed squash because I wanted to keep the fun UFO like shape. I was going for presentation.

I am saving this recipe for my October issue of my recipe club but I am sure you creative chefs can figure out how to make something similar.

What I got next was by far the biggest score of the day. I felt like the luckiest person at the market. I got the very last of the apricots. The last box of the year! These apricots are a prize, they are ripe to perfection and have just the right amount of sweetness. I love their golden yellow glow with that little bit of pink tones added in. I got the apricots, plums and the crazy squash from Ambercott Acres, an organic farm in the Okanagan. They have the best apricots ever. They also sun dry apricots, so if you missed out on the fresh ones I recommend the sun dried ones over conventional dried apricots. They attend many Vancouver markets.

I am working on this cake recipe, it came out a little dense because I didn't have any eggs. I am going to try it again and will probably use sun dried apricots. I will put the recipe in a future blog so keep your eyes open and your taste buds ready!

Tip #12 of 13 Tips to A Healthier Me

Learn how and what to eat around your workout.

What you eat and when you eat it can really change the amount of energy, endurance and weight loss that you get from exercising. Following these simple tricks will help you to optimize your workout.

Eating Around Workouts for Energy and Endurance:

• If you are working out in the morning have something to eat ½ to 1 hour before. A good easy to digest and energizing choice is a smoothie of ½ cup of berries, 1 banana, 1 cup of water and 2 tbsp of protein (hemp protein, rice protein, hemp seeds) and 1 tsp of spirulina or 1 tbsp of greens.
• If your workout is during the day keep it to 2 hours after a meal or 1 hour after a snack. Drink ½-1 cup of water every 15 minutes during your workout. Lack of water will slow down your bodies’ energy producing system and cause you do bonk or feel groggy.

For Tips on recovery and what to eat after a workout read the printable version "Optimize Your Workout" at http://www.ahealthierme.ca/freestuff.htm

Eating Around Workouts for Weight Loss:

• You don’t need to eat before your morning workout. But drink a glass of water when you get up. If you are hungry or are hypoglycemic have a smoothie of ½ cup of fruit, 1 cup of water and 1-2 tbsp of protein (hemp protein, rice protein, hemp seeds) or 1 tsp of spirulina or 1 tbsp greens.
• If you are working out later in the day have either a regular meal 2 hours prior to your workout or a small snack (small smoothie, fruit, yogurt, etc.) 30-60 minutes before. Avoid eating within 30 minutes before a workout; this will disturb digestion and potentially cause side stitches.
• Drink ½-1 cup of water every 15 minutes during your workout. Lack of water will slow down your bodies’ energy producing system and cause you do bonk or feel groggy.

For Tips on how to keep fat burning after a workout read the printable "Optimize Your Workout" at http://www.ahealthierme.ca/freestuff.htm

Tastes Like Kool-Aid But is Much Better

I was wondering around Granville Island Market in Vancouver looking for some cooking inspiration for recipes for my monthly recipe program. I found some interesting spices, exotic vegetables and some dried flowers. I was really intrigued by the dried flowers because of their vibrant red colour and large size. I have only made teas with more local flowers such as calendula and rose hips. These new found flowers seemed to resemble some of the properties of rose hips; mainly containing a lot of vitamin C. Further reading after I got home led me to learn that these flowers I found are also a mild diuretic and are good for people with high blood pressure, circulatory problems and digestive ailments.

The flowers are called Jamaica pronounced ha-MIKE-uh in Spanish or Hibiscus flowers. You can find them dried in speciality stores or google "jamaica hibiscus flower tea" for online shopping. They are beautiful. Here are the flowers after they came out of my tea.

The tea is easy to make, refreshing, tasty and good for you. It is sure to impress and is a must have at your next barbecue. The kids will like it too because it is fruity, tangy and sweet. Plus it it such a naturally vibrant colour; no chemicals here.

Here is the how to make iced tea:

1/2 cup dried Jamaica (Hibiscus) flowers

4 cups water

1/4 honey or agave nectar

3 cups cold water

1 lime, sliced for garnish

• In a large pot, bring to a boil, 4 cups of water and 1/2 cup Jamaica flowers. Turn off heat, cover and let steep for 10 minutes.
• Stir in honey or agave until dissolved and then stir in 3 cups cold water. Taste and add more water, honey or agave if desired.
• Place in the fridge for 2-6 hours.
• Strain out flowers, pour into glasses over ice and garnish with a slice of lime.

Enjoy on the deck or the beach!

Tip #11 of 13 Tips to A Healthier Me

Take a break!

When things are getting stressful, when your muscles are getting stiff, you are losing focus, you are getting irritated or frustrated take a break. Walk away and change your environment to clear your mind, relax your body and let yourself refocus and re-evaluate.

Often we try to push through in an effort to get things done on time and make things happen quicker. These efforts are lost though when we are in a place of stress. The best thing you can do at this point is to give yourself a break. It doesn't have to be long, even a few minutes will help.

Here are some situations when it is a good time to take a break:

1. When your mind keeps wandering away from your focus.
2. When you are getting bored with what you are doing.
3. When you are procrastinating away from your focus and goals.
4. When you are getting frustrated or irritated with what you are doing.
5. When you feel like you are chasing your tail.
6. When you are watching the clock, waiting for the end of the work day.
7. When you are snacking and grazing while you are working or in the avoidance of work.
8. When your eyes are getting sore from staring at the computer.
9. When your butt is getting numb from sitting in front of the computer.
10. When you are getting a headache and feeling tension in your neck.

Here are some ideas of ways to take a break and refresh.

1. Stand up and walk, shake your limbs out or dance; around the room, around the block, wherever you can go.
2. Stand up and stretch or do stretches in your chair every 30 minutes.
3. Take 3 deep breaths (this only takes a minute).
4. Close your eyes, rub your hands together briskly and place them over your eyes.
5. Get a cup of herbal tea to replace your snacks. Enjoy it for 5-15 minutes in silence.
6. Change your environment with a plant, fresh flower, aromatherapy, a poster, a quote, good tunes, colour or art.
7. Tell your coworkers a joke, read a joke, or call your friend and tell him/her a joke.
8. Do something that inspires you.
9. Eat a piece of fruit and a few spirulina tablets to get your energy back and your blood sugar stable. If your blood sugar is low you are more likely to react to situations.
10. If you are getting stressed while driving then crank the tunes, sing loudly and remember that you are lucky to have the freedom of a car and that you are better off late than never and there is nothing you can do about being late or the rude, bad drivers. Don't join them in their misery; create your own joy.

Tip #10 of 13 Tips to A Healthier Me

A Healthier Home is an important part of creating A Healthier Me

Here are some things to think about to have a healthy, clean and relaxing home.

• Make sure you open the window at some point during the day, even if it is cold outside.
• Get plants that will clean the air such as spider, prayer and peace lily. An air purifier is helpful too, especially if you are windowless.
• Get full spectrum lighting all year round. Windows block sunlight that is needed for your body to produce vitamin D.
• Get a shower and sink filter so that you are drinking clean and pure water. During a 10 minute shower you absorb as much chlorine as drinking 2 litres of tap water. Filters save you time and money.
• Clear out the clutter and get organized. A cluttered space makes for a cluttered mind.
• Once you organize start cleaning with natural cleaners. Cleaning with essential oils will actually energize your body and mind and get the job done effectively and in no time. Natural cleaning products are available at health food stores and grocery stores.
• Keep a collection of tea on hand. Ginger and mint for digestion, fennel, rooibos and licorice for energy, valerian for nerves and echinacea/elderberry for immunity. Once you are done cleaning relax with a cup.
• Keep your eating space simple, calm and free of stuff. That includes being free of t.v.

Watermelon Blender Drink

I bought a really nice, bright red organic watermelon. I cut into it and had a couple of sweet, juicy slices. Grommit (the dog) had ignored the piece of watermelon that fell to the floor when I was cutting but after she saw me eating it she enjoyed some herself.

I thought a blender drink would be really nice and I had some sparkling mineral water in the fridge. I am going to give this one to you how I made it, which is how I make most of my recipes; without a recipe and without measuring. I start cooking or preparing a dish with an inspiration, which may be an ingredient or many, a photograph, a smell, or someone mentioning what they had for dinner the night before. Then I begin creating it. If I am trying to make a classic dish with my own twist I will find a recipe first to see if there are any key ingredients that make it up. Then I start playing with it, adding healthier ingredients, different grains or veggies and more flavour.

This time I was inspired by the tasty watermelon. My watermelon had seeds, just the way I like them as you can see from the photo below. That was my prize for counting the most seeds in my slice of watermelon at the fall fair (I was a kid). The button is sitting amongst my future crop of tomatoes.

After I sliced the watermelon I cut off the rind of 3 big slices and chopped the watermelon into a blender (including the seeds). Try to save all the juice and get it in the blender. The blender was about 3/4 full of watermelon chunks. I added 1 big spoon of local, unpasteurized, red clover honey. I also squeezed in half a lime. Then I blended it up until it was smooth and frothy. You may have to stop the blender a few times and give it a stir if it is not blending well. Don't add any water though because once it does get blended it will be very juicy.

Now find some pretty glasses and fill them half way with sparkling mineral water then top them up with the blended watermelon. You can add a sprig of fresh mint and some drops of red currant sauce. The key to adding perfect little drops of red current sauce is to use a teaspoon and put just a little sauce on it and then drop the sauce right above and very close to the drink. Patience and gentleness is needed so the drops float. If you don't have patience or don't want to make the sauce then just drink them as is.

Enjoy!

Red Currant Sauce

I remember picking currants and gooseberries as a kid. They were really tart and tangy but somehow I liked them. Kind of like a sour candy, you eat them till your tongue hurts. I found some fresh bright red ones at a store and after I bought them I thought it was funny that I had just paid for something that I used to pick in my back yard. My back yard picking has now changed to black berries; they're not ripe yet.

I have to admit the tart and astringent berries sat in my fridge for a bit. They seemed a little high maintenance and I wasn't really into having them raw. Finally I decided to cook them up with a bit of honey for a sweet tart taste.

I had about 3 cups of berries after I picked them all off the stems, which you don't have to do very meticulously because I ended up straining it. That was an after thought when I discovered that I didn't want the crunchy and still astringent seeds in my sauce.

I put the currants into a medium sauce pan and added 5 big spoonfuls of local honey. I heated the mixture on low/medium and let it simmer lightly for about 15 minutes. Then I mashed the whole thing with a fork and squished it through a very fine sieve. Try to get all the juice and pulp out of the mixture leaving behind the skins, seeds and stems. Scrape all the pulp off from underneath the sieve and stir up the sauce. Now taste it and add more honey if it is still to tart. Store it in the fridge for several days.

I just had some on yogurt, see above photo. I think it would be really yummy on coconut milk ice cream...

Tasty Granola

Photo Credit Nadia Schiesser, Nelson, BC

It took me awhile to perfect my granola recipe, lots of experimenting. I wanted it to be easy to make, healthy and of course tasty. My goal was to mimic those super sweet, sugar filled boxed cereals with the crunchy oats and puffs. Without all the sugar and the soy protein. Those cereals are organic but I feel they are too full of sugar and the soy is hard to digest and therefore your body is not utilizing the soy protein very well. More on the topic of soy soon.

I did sell my granola last year at fairs and a local cafe. Then I realized that to keep doing that I needed to make it on a big scale. That was not what I wanted to do. Instead I am sharing the recipe with everyone so you can make your own.

When you make your own you can control the sweetness and use a healthier sweetener like honey. You can also be ensured that it is fresh and you can add whatever favourite extras you like. Plus you can impress your family and friends when you invite them to brunch or make bags as holiday or any day gifts.

Buy your ingredients in bulk to save money and packaging. Ask your local health food or grocery store if you can special order larger bags of organic rolled oats. That way you know it is fresh and you save money. Order bulk nuts too. A great place to get fresh and bulk ingredients is from Real Raw Food. When you have ingredients on hand you will tend to use them and make your own granola instead of opting for store bought.

Here is my recipe for you and to share.

Tasty Granola 4 cups whole oats 2 cups kamut puffs 1 cup millet puffs ¼ cup hemp seeds ¼ cup pumpkin seeds ½ tsp cinnamon 1/3 cup extra virgin organic coconut oil 1/4 cup honey pinch of Himalayan salt 1 cup dried cranberries (apple juice sweetened) · Turn oven on to 300° · Melt the coconut oil, and then add honey and salt. Stir well. · Mix all remaining ingredients together in a large bowl. · Drizzle in oil and agave slowly while stirring. · Put mixture into 2 large glass baking dishes and spread out evenly. · Bake for 50 minutes stirring every 15 minutes. · Remove granola from oven and stir in dried cranberries. · Allow granola to cool completely before storing in jars. · Serve with rice/nut milk or yogurt, chia seeds and berries. Yummy!

Make small batches so the granola stays fresh. You can double or triple this recipe if you are feeding a family.

Add extras such as:

• sunflower seeds
• sesame seeds
• flax seeds
• almonds
• any nut or seed
• raisins
• dried apricots
• dried blueberries
• dried cherries
• other dried berries or fruit

ENJOY!

Tip #9 of 13 Tips to A Healthier Me

Have A Really Good Breakfast

I know you have been told time and time again that breakfast is the most important meal of the day and maybe you are getting sick of it. Well every meal is important; what you put into the meal that is. A really good breakfasts sets up your entire day. It gives you energy, keeps your blood sugar levels stable, feeds your brain and puts you in a good mood. How did you like that last one? A good mood, yes!

When you start your day with a super grande cup of coffee with sugar and a chocolate muffin or even a sugar filled blueberry bran muffin you are setting yourself up for a big old sugar crash. And you know what happens after a sugar crash...irritability, impatience, stress and grumpy smurf syndrome.

A really good breakfast will get you into a good mood and keep you there. It will also encourage and motivate you to have a healthy lunch and dinner. When you are feeling good and balanced you won't have the desire to eat junk food.

Start tomorrow off with a really good breakfast and see where it takes you. It may be tricky at first and you may miss the sugar fix. But stick with it and you will feel better and better. Here are some examples:

• 
  
  Poached eggs on a bed of raw spinach with a piece of rye toast.


• 
  
  A super smoothie, get the recipe here


• 
  
  An sliced apple with almond butter


• 
  
  Plain organic yogurt with chopped seasonal fruit and 1 tbsp hemp seeds. Add a touch of agave to sweeten.


• 
  
  Soaked muesli with fresh berries or sliced banana.

I am sure you are wondering where the coffee fits in. Here are a few thoughts on that one.

• 
  
  Drink it black or with almond/soy/rice milk and a bit of honey or agave.


• 
  
  Cut back to a smaller cup.


• 
  
  Switch to organic.


• 
  
  Switch to organic decaf.


• 
  
  Drink green tea, matcha is yummy.


• 
  
  Enjoy each cup and make it a treat instead of a need.

Happy Thoughts and Good Eats,

Marissa

Chocolate Hearts

I usually make birthday cakes. It's not often that I buy one, especially for my boyfriend's birthday. But I was a little overwhelmed and busy so I did. I bought a cake and it was really good. It was made with good ingredients; the real deal. It was filled with cocoa, butter, sour cream, raw cane sugar, good eggs; it was a "real" cake. When I was standing in the store deciding whether or not I was going to take the easy route I realized that it was Ryan's birthday and I should do what he would want. Which meant a "real"cake, not one made with spelt flour, agave nectar and rice milk. Although my cakes are really good and he loves them, I thought that maybe I should just buy a cake that he would really love and be done with it. So I did. That's my confession. The great part of it all was that we were having such a good time hanging out with friends, eating nachos (birthday boy's desired dinner, organic of course) andchoosing the wine that our friend's would serve at their wedding that I didn't have any food anxiety. I ate it and enjoyed every bite and stopped when my taste buds were happy and my stomach was full.

Enjoying food is the best way to digest it; it beats any digestive enzyme. When your body and mind are relaxed and you are in a place of joy what you eat is not an issue. Ponder that.

I did have to add my own touch to the cake, which was super luxurious and very well received. I topped it with these totally decadent chocolate hearts. Easy to make and soooooo amazing.

All you need is:

1 can of premium (NOT lite) coconut milk

160 gram of really good dark organic chocolate

Love

Heat the thick part of the coconut milk in a medium saucepan. The trick to separating the coconut milk is to put it in the fridge, right side up, for at least 20 minutes. Then take it out, turn it upside down, open it and pour out the watery part (save it for a smoothie or soup). Then scoop out the thick part and put it in the pan.

Now grate or finely chop up the chocolate and stir it into the hot, but not boiling coconut cream.

Once it is all mixed in pour the chocolate into molds. I used heart shaped ice cube trays.

Put it in the freezer for at least one hour.

Pull them out and enjoy the yummy-ness!

Tip #8 of 13 Tips to A Healthier Me

Distract yourself from food with something positive.


Late night snacking can be a hard thing to beat. If you have already followed tip #7 and are still craving something sweet after dinner then it is probably emotional and not physical. Distraction can help you get past it. Write a list of things that make you feel good and bring you joy that aren't related to food and eating. Here are some of my positive, fun bringing distractions:

• Getting creative and crafty. Busting out the paints and the "Creativity" Flower Essence. You don't have to be a professional artist to express your creativity.

• Get outside. It may be a short walk, a hike, a bike ride or climbing. When I get moving I have more energy and feel good. See tip #5
• Hang out on the deck in the sun with my boyfriend.
• Read a good book or something funny.
• Call up a friend and ask for her/his best story of the day/week.
• Turn on some good tunes...loud...sing...dance
• Get out of town.
• Remember how good things actually are and appreciate that.

Create a list for yourself and have it handy for when you are feeling blah and wanting to eat the whole cake. Then once you feel good and happy have a piece of the cake and enjoy every bite. Food is about enjoyment not just nourishment and definitely not guilt.

Tip #7 of 13 Tips to A Healthier Me

Eat Your Greens!

I know that you know that green veggies are good for you and that they are full of nutrients and fibre. They are high in calcium and magnesium to build strong bones and relax tight muscles. There are so many good health giving nutrients in those green veggies; they even have omega-3 fatty acids. But really do we need to know those details? I think what is more important than breaking a food down into parts is seeing food as a whole and what it brings to the body as a whole. Any unrefined, non-processed natural food is going to be good for you, unless of course you're allergic to it or it's poisonous.

What I like about greens is how they make me feel, how they taste, their texture and how they balance out my taste buds. Greens are great! I'm talking about veggies like broccoli, kale, chard, watercress, spinach, rapini, broccolini, rocket, brussel sprouts (love 'em), dandelion greens, escarole, bok choy, collard greens, arugula and more... These veggies make me feel full of energy, as well as feeling relaxed and balanced. I also feel like I have given my body something good. Greens are tasty too; they have a bitterness to them, sometimes light and sometimes strong. Greens even have a bit of sweetness, especially broccoli and broccolini, but also the more bitter greens. Greens are crunchy and fresh or soft when cooked, while still keeping their shape (unless boiled to mush, not recommended).

The really cool and unique thing about greens is they balance out a meal with that bitter flavour. Bitter balances out sweet and is the best way to stop those sweet cravings. If you start your meal with green veggies your taste buds will get that bitter flavour which stimulates digestive enzymes and balances out the sweet flavours that you have in your meal. The sweet flavours in a typical dinner include the carbohydrates such as pasta, bread, rice and other grains. Surprisingly meat is also a sweet flavour. Imagine if you have a meal of pasta with meat sauce and a slice of garlic bread, which all contain "sweet" flavours. You fill up as full as you can and then 30 minutes later you want desert. There are a few things going on here including, possibly Tip #3 of 13 Tips to Be A Healthier Me. But the big thing and the easiest thing to change is to add a green veggie; ideally at the start of the meal.

Here are some ways to get the greens into every meal, including breakfast.

1. Add a handful of spinach to a smoothie. Yes that's right, it is so tasty and I haven't had a complaint yet. Put some berries, half a banana, 1/2 a cup of apple or pear juice, 1tbsp of ground flax seeds and 2 tbsp of hemp seeds.
2. Lightly steam greens until they turn just bright green, not too long. Then drizzle on a bit of healthy oil (extra virgin olive or coconut oil , butter, flax, hemp...) and a pinch of Himalayan salt.
3. Add greens to a stir fry or pasta sauce right at the end.
4. Put a handful of spinach in the bottom of a bowl and put soup, stew or hot rice on top letting it warm and wilt the spinach.
5. Grate zucchini and use it in baking.
6. Add greens to your favourite wrap or sandwich.
7. Blend up greens into a salad dressing.

Enjoy!

Smoothie for a Hot Summer Day

I love smoothies right now. With all the fresh berries arriving with the hot days, a smoothie makes a nice breakfast or snack. Smoothies are good if you eat breakfast on the run because they are portable, quick, packed full of nutrition (if you make them right) and are easy to digest. If you eat in a hurry or when you are in motion you will not digest your food as well as when you eat while seated at a table relaxed. Any stress in the body, like being in a hurry, causes your digestion to slow down. While you work on giving yourself more time and a relaxed environment to eat, do eat meals that are simple and easy to digest. Smoothies are already blended for you, making things easier.

In order to have a complete meal in a smoothie you need to add some key ingredients. The carbs are easy to put in, those are your fruits. Fruit is a healthy carb in that it is filled with nutrients, fibre and natural sugar. Choose fruits that are lower in sugar such as berries, apples and pears. Bananas and other tropical fruits are fine too, just use them to compliment a less sweet fruit like blueberries. One tip about blueberries; use only 1/2 a cup per smoothie or your smoothie will get all thick and jelly like. Not in a good way either.

Next you need some sort of protein. I like plant base proteins myself because they have more than just protein; they also contain fibre, minerals and enzymes. Hemp is a great protein, brown rice protein is also a good choice. The most popular type of protein is whey, which comes from dairy. If you choose whey protein look for New Zealand based in order to avoid growth hormones. Whey does mix well but I recommend trying out a plant based protein for it's added value.

The next ingredient is fat, good fat that is. Flax, hemp or borage oil are all good choices. Add about 1 tbsp of oil to get your omega 3 brain food for the day.

Finally I like to add something green. Greens are important to balance out the sweetness of a smoothie. Too much sweet will leave you hungry for more. The slight bitterness of greens will balance out the sweet. Don't worry it won't make your smoothie taste weird or bitter, not at all. I promise. It will change the colour a bit though. Good greens are spirulina, chlorella, wheat grass juice or plain and simple a handful of spinach, kale or romaine lettuce. Yes, that's right, I am suggesting you put spinach in your smoothie. It's good, trust me.

Here is a recipe to get you started. Look for more smoothie ideas in the future and let me know your favourite blends.

Standard Smoothie Recipe

1/2 cup water
1/2 cup pear or apple juice
1/2 banana
1 cup berries/peach/pear/nectarine
1 scoop hemp protein
1 tsp Spirulina or 1 handful of spinach
1 tbsp EFA oil (I like Barlean's Flax the best)

Blend it all up and enjoy.

To make your smoothie even easier use Vega's Smoothie Infusion. It includes complete protein and greens all in one and it is vegan.

Hummus is SO Easy to Make and Tasty to Eat

I really do like hummus and I don't think I could ever get sick of it because it is so good. Beyond it's yumminess I like that it is filled with protein, fibre and calcium from the chickpeas and tahini; such a great combo for so many reasons. Another great thing about hummus is that it is quick and easy to make and it is very versatile. Oh and I like it because after I eat it I feel satisfied and my blood sugar levels stabilize quickly. I'm not really sure when I first started eating hummus, I imagine some time ago. Maybe my mom could comment on that (hint, wink).

As for the versatility of hummus here are some ideas beyond dipping pita in hummus (which is tasty).

• A dip for carrots, celery, red pepper, cucumber, sliced jicama, cherry tomatoes...
• A sandwich spread; nice with feta, red pepper and sprouts. (from the classic Dogtooth Cafe in Golden BC. I believe it is on Jita's Cafe menu now)
• Great in wraps too; try grilled veggies and spinach.
• As a base for pizza instead of tomato sauce. Cook the pizza crust for a bit on it's own first then spread on hummus and toppings. Try black olives, zucchini, basil and goat cheese.
• On rice cakes for a quick snack.
• Stuffed into half a red pepper.

I would love to hear your ideas of what you make with hummus. Send me an idea and get a free issue of Recipes to Be A Healthier Me.

Hummus can also be made with different ingredients to mix up the flavour and keep you from getting bored with it. Some ideas follow the recipe below.

Hummus, My Way 1 can drained chick peas or 2 cups cooked chickpeas 1-2 cloves garlic 1 tbsp tahini 4 tbsp lemon juice 3 tbsp water 1 tbsp extra virgin olive oil or flax oil 1 tsp ground cumin ½ tsp ground kelp

Blend all ingredients until smooth. Add salt to taste and more lemon juice or water if mixture is too thick. Spread on sandwiches or use for a veggie dip. Make a big batch and freeze in portion size containers. Hummus Variations: Add fresh herbs such as cilantro, parsley or basil. Mix other beans such as romano, kidney or navy. Add a fresh hot chili. Add ¼ cup black olives and 1 tsp oregano. Add 2 finely chopped artichoke hearts. Mediterranean Tortilla Pizza Spread hummus on an Ezekiel Tortilla. Top with sliced red pepper, tomato and olives. Sprinkle on basil and feta cheese. Place in the oven at 350°F for 15 minutes.

Enjoy!

Tip #6 of 13 Tips to A Healthier Me

Make sure you have a healthy snack between meals.

Healthy snacks will keep your blood sugar levels stable, your mind focused, your mood happy, your stress levels low and will steer you away from unhealthy snacks and meals. If you snack healthy, which will keep your blood sugar stable and your mood level, then it will be so easy to choose healthy foods for your meals. If you have an unhealthy snack it is easy enough to say " oh well, I blew it already, might as well just keep eating crappy". Plus you know the sugar filled food will bring you back to that good feeling that you got after eating a chocolate bar for snack time. The only problem, is that the good feeling won't last and you will wake up tired and have to start on the caffeine or sugar to get you going. It takes some perseverance to create new snacking habits so take it one snack at a time and notice how much better you feel.

Picking a healthy snack can be daunting especially with all the marketing and gimmicks out there. Be aware of labels that read "lite" or "natural". Check the ingredients and see what's really in there. The best thing you can do is make your own snack, then you know exactly what's in it. I have one recipe for you today and more coming, including a yummy smoothie and easy to make hummus.

Here is the nutrition info for these yummy, blueberry filled muffins. Make a big batch and freeze them individually for a snack on the go.

Fibre binds to and removes toxins from the body. Toxicity in the body creates an array of symptoms from lethargy to indigestion to depression. A clean body contributes to a healthy mind. Whole grains provide B-vitamins, which help your body and mind deal with everyday stress. B-vitamins are essential to a healthy nervous system. Refined grains such as white flour products are void of B-vitamins.

Oat Bran Blueberry Muffins

1 cup oat bran 2 cups rolled oats 1 cup light spelt flour 1 ½ cups apple or pear juice ½ cup high oleic sunflower oil or melted virgin coconut oil or butter 2 eggs ½ cup honey 1 cup blueberries 1 grated apple ½ cup sunflower seeds 2 tsp cinnamon 1 tsp baking soda 1 pinch Himalayan or Celtic salt

Mix all dry ingredients and wet ingredients separately except for blueberries. Then pour wet ingredients into dry and stir quickly. Stir in blueberries. Grease muffin tins with butter or olive oil and fill with batter. Bake at 425 for 20-25 minutes.

Strawberry Shortcake My Way

I went to the North Arm Farm in Pemberton on the weekend and got a flat of their incredible strawberries. I don't know what their trick is, besides growing organic, but I do know that they are really tasty berries. I would have to say they are second best to wild strawberries. I don't think you can beat those teeny and incredibly flavour filled berries. I got a hand full here.

They hide in fields and on the sides of trails. So subtle, tiny and unsuspectingly bursting with flavour. It does take a whole lot of wild berries to make strawberry shortcake so I stuck with the big ones for this recipe. As a kid we picked buckets of wild strawberries in the family field. I'm not sure how many actually got in the bucket but I recall having wild strawberries on vanilla ice cream. So good.

I was inspired to create this recipe after a client in my group program had felt the after affects of eating too much strawberry shortcake, traditional style. This one is healthy, guilt free and good enough for guests, kids and breakfast. Ryan and I had it for breakfast on Sunday.

Here is the recipe. It is wheat free but not gluten free. I think that brown rice flour could be substituted for the barley flour. Or maybe just use all coconut flour. Let me know how it works if you experiment with this one. If you can't find coconut flour you can use all barley flour, ground almonds or light spelt flour. I got my coconut flour at crystalcoco.com

Strawberry Shortcake, My Way 1 1/4 cup barley flour

1 cup coconut flour

2 tsp baking powder

6 tbsp butter or extra virgin coconut oil, cold

3/4 cup hemp, rice or almond milk

1 tbsp honey

4 cups strawberries

1 can of coconut milk (NOT lite), cooled in the fridge for 30 minutes at least

Preheat oven to 450. Mix the dry ingredients together. Mix in butter or coconut oil with a pastry knife, 2 butter knives or in a food processor. Mix it until the butter is in granular chunks but not blended completely. Add wet ingredients and stir very lightly. Knead the dough a bit until it is fully mixed. Pull off 1/2 cup chunks, round them a bit and flatten them onto an oiled baking sheet. Bake for 14 minutes until they are just browning.

While the biscuits are baking clean, de-stem and cut up strawberries. Open the can of coconut milk and scoop of the top white part leaving the clear liquid behind. Whisk the coconut cream. You can add a bit of vanilla and honey if you would like it to be sweeter.

When the biscuits are done place them on cute individual plates, pile on strawberries and spoon on coconut cream.

Enjoy and indulge in this goodness!

Tip #5 of 13 Tips to A Healthier Me

Get moving! Yes we all know that exercise is imperative to good health. That knowing doesn't stop us from making excuses to not exercise. Not enough time, not enough energy, have to work, have to help someone else, have an injury, don't have enough money for the gym or equipment, don't like....

Exercise doesn't have to be hard, painful, expensive or time consuming. Find little ways to get moving every day. Drive less and walk and bike more (I had a lot of fun cruising the beach in Costa Rica, above), take a walk with a friend or loved one instead of watching tv. Walk to the gelato shop instead of driving, dance, skip rope like when you were 9, vacuum to loud music, garden, walk the cat or dog or chicken...

What is your favourite way to move? Let me know how you put your body into action without feeling like you are exercising. When you get moving you feel better, have more energy, clearer focus and uplift your mood. Plus the more you move the more you want to move. Oh yah, exercise keeps you healthy, prevents dis-ease and helps make and keep a healthy weight.

Strawberry Brunch

This recipe is in the upcoming July issue of Recipes to Be A Healthier Me but it is so yummy and in season that I want to share it with everyone. The strawberries are sweet, juicy and perfect right now. I am indulging in them as much as possible. BC fresh strawberries are red all the way through; so much better than out of season, white in the centre, strawberries.

I choose 2 breads for this recipe, a kamut soda bread from Caper's and a fresh loaf of rye from the Squamish Farmers' Market. Any nice and dense bread will work well. Let me know how you enjoy this recipe and what your version is. The pecans are a nice addition. I also thought of making it with coconut oil and topping it with coconut cream. Mmmmmm good.

Strawberries and Cinnamon Bread Brunch

Easy Rating: Easy
DF, EF, GF, SF
3-4 servings
Active time: 20 minutes
Total time: 40 minutes

¼ cup butter or coconut oil
¼ cup honey
1 tsp cinnamon
1 tsp fresh mint, minced
1 tbsp agave nectar
1 loaf of dense day-old bread, cut into ½-inch cubes
3 cups of ripe strawberries, trimmed and sliced
2 cups thick whole milk organic yogurt
½ cup pecans, chopped
2 tbsp hemp seeds

· Preheat oven to 350°
· Melt butter, honey and cinnamon in a large pot and remove from heat.
· Add bread cubes and toss until coated.
· Dump bread cubes onto a baking sheet and arrange them into a single layer.
· Bake for 20-25 minutes tossing every 5 minutes. They are done when they start to get golden and crispy.
· While the bread is baking mash strawberries, mint and agave nectar in a small bowl until the strawberries are juicy.
· Allow the bread to cool for five minutes and then toss in a nice serving bowl with strawberries and pecans.
· Serve topped with yogurt and hemp seeds.

Enjoy on the deck with friends and a good cup of tea.

Tip #4 of 13 Tips to A Healthier Me

Feed your body and mind with daylight.

If you sit inside all day going from your house to your car to your office then back to your car and back to your house you are missing a vital and essential nutrient; it's daylight. Daylight stimulates your pituitary to help regulate your internal clock. The pituitary gland also produces melatonin, which helps you sleep and seratonin which helps you get up on the right side of the bed in the morning, if you know what I mean. Seratonin uplifts the mood and makes everyday sunny.

During the summer your body is making and storing the very important nutrient vitamin D. Getting out in the sun for 20 minutes a day will allow your body to make adequate vitamin D. Your skin has to be exposed without sunscreen; just your face, arms and legs is fine. Vitamin D supplementation and light therapy in the winter is important in Canada. Right now just gt out in the day and have fun!

If you want light for those dark and rainy days read more here, just click on Light up Your Life!

Tip #3 of 13 Tips to A Healthier Me

Remember to chew your food. There can be many reasons to overeating and not chewing properly is one of them.

Some people just don't feel full after a meal, they may crave something sweet or want a second helping in order to feel satiated (the feeling of fullness that stops the hunger that causes you to eat). If your cells aren't getting the nutrients they need they are going to scream out for more. One of the reasons that your cells won't get proper nutrients is because your body isn't digesting and absorbing nutrients efficiently. Chewing is the first stage of digestion (well actually sight and smell are). As you chew your mouth releases enzymes that break down carbohydrates. Breaking down carbohydrates into sugars is an important factor in making you feel satisfied and satiated. Glucose (sugar) is the brains primary fuel and the sooner the brain is happy the better you will feel and the less you will want to eat.

So start chewing your food, take time to eat and you will fill up quicker. Allow yourself 15 minutes before going for seconds, your body needs this time to digest and feel full.

Tip #2 of 13 Tips to A Healthier Me

Eat raw veggies or fruit before each meal.

Having some raw veggies or fruit before you eat stimulates digestive enzyme, provides your body with raw power and nutrients and cuts down on cravings. Easy to digest veggies will provide your cells with instant nutrients and make them happy. When you give your cells what they need and they are satisfied, they won't scream out for more. Snacking on some red peppers, celery and carrots while you make dinner will give your brain a little bit of glucose to help you focus and feel calm. This is helpful if you find that you are often reaching the point of being "starving" by dinner time. If you have a snack of raw veggies then when you have your dinner you will be able to eat it slower because your blood sugar levels will be normalized and your brain will be fueled. The brains primary fuel is glucose so that bit of sugar from a carrot, a sliced raw beet or an apple will stop the brain fog.

If plain raw veggies seem too boring you can add a bit of hummus or tzatziki, or some healthy dressing. You can get recipes for these ideas and more here. Try a bit of almond butter on sliced apples or pears. Wrap a piece of raw organic cheese in a leaf of Swiss chard.

Put this tip into action this week and feel the difference it makes. You will be encouraged to eat less and eat better by simply adding more raw veggies to your diet.

Happy thoughts and good eats!

Tip #1 of 13 Tips to A Healthier Me

I thought I would pass on a series of easy to implement tips. This being Friday the 13th I decided to make a series of 13 tips. Start following these tips to really notice a difference with your energy and stress levels and your overall health. Little changes do make a big difference.

TIP #1 Stop Cravings Dead in their Tracks

I want to tell you a big secret that is easy and free to implement and will make big changes to your health. Here it is. The most common cause of carbohydrate cravings (all the sweet stuff and breads and baked goods) is dehydration. Sounds so simple and it is. When you are craving something sweet like a cookie or candy or even bread it may simply be that you are thirsty. So before you do anything else have a glass of water. That one glass of water will often wipe out the craving. There may of course be other reasons for the craving such as lack of sleep, gut imbalance, emotional cravings or others. But dehydration is the most common and the easiest and quickest to resolve.

The best thing to do, of course, is to keep your body properly hydrated in the first place. The average amount of water needed is 8 cups a day, this will vary due to personal needs, weight and activity levels. For a more accurate amount of water intake divide your weight in pounds by 2 and then divide that number by 8 (140pds÷2=70, 70÷8=9 glasses). This will give you the number of glasses of water you should drink per day. Gradually increase water consumption until you reach your goal that way your body can slowly adjust and absorb the water.

Remember for every cup of coffee you need 2 cups of water to break even. Sugar drinks such as pop and sweetened juice are dehydrating. Instead of sugar filled drinks try this summer drink recipe.

Water should be purified and re-energized. For information on filtration systems click here. You can add back to your water by putting in a few drops of Himalayan salt sole. This will help you absorb water better by providing trace minerals and electrolytes.

Commit to drink more water and to have a glass of water when you get a craving. This will also help you to be more aware of your food choices and to make better choices.

Get more tips like this when you join A Healthier Me Group Wellness.

Healthy Snacks for Active Kids (and big kids a.k.a. adults)

It is important to provide your active child with adequate nutrients for energy, growth and repair. A variety of fresh whole foods throughout the day will meet their needs. Be sure to provide a source of protein with every snack and meal; protein helps stabilize blood sugar and provides long lasting energy. Protein sources can come from animal products but can also come from plant sources. Plant sourced protein is easy to digest and convenient. Try adding nuts and seeds to your baking recipes, make dips with beans and experiment with different nut butters.
Try out this recipe for apple sandwiches. They are a fun new way to make a sandwich using apple slices as bread. These snacks are great for after school, lunch bags and birthday parties. You can lay out the ingredients and let the kids put them together. This snack is all naturally sweet, no added sugar here just the sweetness of fruit.

When buying dried fruit try to stick with organic as non-organic contain preservatives such as sulphites which can cause allergic reactions especially to those with respiratory problems.

Apple Sandwiches

What You Need:

1 apple for every 2 children, core the apples and then slice horizontally, keep slices to about 1cm thick. If the apples will be sitting for awhile before serving, squeeze on fresh lemon juice to prevent browning.
Natural unsweetened peanut butter, almond butter or other nut/seed butters
Sunflower seeds
Pumpkin seeds
Sliced almonds or other nuts
Raisins
Dried cranberries
Thinly sliced organic dried apricots or other dried fruit (mango, pineapple, etc.)
Sliced banana

Kids can spread on nut butter and then arrange other ingredients on their “bread”.

Encourage children to be creative when decorating their sandwich. Raisins and sliced apricots can be used to make faces.

Sandwiches can be open faced, closed up with another slice of apple or triple layered like a clubhouse.

Get more recipes and articles here.

Bubbly Summer Drink- No Sugar Added!

This is a great refreshing summer drink. It is a good substitute for pop. It contains natural sugar and flavour plus some fruit. Enjoy!

Fill glasses to 1/3 full with pear juice. Top with carbonated spring water. Toss in a handful of frozen raspberries, 5 pieces of chopped mint and a slice of lime.

Easy refreshing and good for you.

Bill C-51

I have been asked by some friends and clients why I haven't commented on Bill C-51 yet. My answer is that I don't want to come out of fear and anger; that is what I have experienced around me with people that have heard of this Bill. If we fear, which is a natural reaction, we will not progress. On Tuesday evening I listened to more than 30 people express their concern, fears and hope over a proposal for a wellness based, addiction recovery centre in my community. The reading was passed unanimously by council. The reason it was passed was because the stories of success, hope, caring, compassion outweighed those of fear and anger. Concerns were addressed with knowledge, experience and compassion. That is what wins. So I ask that you take a look at this Bill with understanding and compassion and you address it by sending your stories of success, caring, hope and compassion to parliament. Help them understand why it is so important for you to walk into a store and have the freedom to purchase the products that help you live your life to it's healthiest potential.

Thanks for your care and your help,

Marissa

If you believe that this Bill is not in your best interest please forward this blog to your friends, family members and coworkers. Please help to get the message out to as many Canadians as possible as quickly as possible. At the bottom of this blog are some other ideas on how you can help spread the word. Please make sure to sign this online petition (http://www.thepetitionsite.com/1/billc51) when you're done.

On April 8, 2008, Bill C-51 was introduced into the House of Commons by The Canadian Health Minister, The Honourable Tony Clement. Bill C-51 passed its first reading on April 9th. It is now scheduled to go to second reading on May 8, 2008. (To read up on how Bills are passed into Laws, click here)

What is Bill C-51? Bill C-51 will amend the current Food and Drugs Act and will make consequential amendments to other Acts AUTOMATICALLY. Bill C-51 will have a major impact on natural health in Canada and restrict the choices Canadian people have when it comes to their health and choice to purchase health products. Click here to view Bill C-51 on the Canadian Government's website. Here's what Bill C-51 has the ability to do:

• Remove democratic oversight, bypassing elected officials to vote in laws and allow bureaucrats to adopt laws from other countries without our consent.
• Remove 60-70% of all Natural Health Products from Canadian stores. Many others will be available by prescription only.
• Restrict research and development of safe and natural alternatives in favour of high risk drugs.
• Punish Canadians with little or no opportunity for protection or recourse for simply speaking about or giving a natural product without the approval of government. More than 70% of people in Canada use a Natural Health Product. The new law goes so far as to warrant action against a person who would give another person an “unapproved” amount of garlic on the recommendation that it would improve that person’s health.
• Allow inspectors to enter private property without consent, take your property at their discretion, dispose of your property at will, not reimburse you for your losses, seize your bank accounts, charge owners shipping and storage charges for seized property, be empowered to store your property indefinitely, and levy fines up to $5,000,000 and/or 2 years in jail per incident.

How can you help? Forward this email to your friends, family and coworkers (please, no unsolicited email) If you have a blog or personal website, add some content all about Bill C-51 and provide people with information on how they can help (please use any part of this blog) Take a look at this excellent kit for consumers from the CHFA - you can use any of this on your website....or create a link Contact your local MP and let them know that you are against Bill C-51 and you want them to vote against it www.snipurl.com/localmp Write a hand-written letter to Tony Clement stating your views about the Bill - Sample 5 (suitable for a consumer) - Francais Letter to Minister of Health, Download and print copies of postcard. English Francais Talk to your local press (newspapers, magazines, television and radio) Ask the leaders in your community to get involved Sign this ONLINE PETITION