HBO:The Weight of a Nation

One of my favorite Mommy Blogs is written by three moms on a mission to feed their kids as healthfully as possible. They adhere to a plant based diet, something that I strive to do with my own children, so I find their blog useful in garnering new ideas on how to make healthy food as appealing to my kiddos as a cheeseburger. Whole Foods Mommies posted a few days back about a documentary that HBO has produced called HBO:The Weight of a Nation. It's fabulous! I have watched a few episodes so far and highly recommend taking the time to do so. Episode three addresses obesity and children, which is what I started with, and recommend all mothers watch. It gets you thinking about what you're exposing your children to in a whole new way - and might just inspire you to try a little harder to push that apple as a snack instead of some of the alternatives that commercials suggest. Take a look - let me know what you think!

Healthy Cookies

An important element in the healing process, whether after having a baby, surgery, or some other life altering event, is to feed your body optimal nutrition. As I've been dealing with sleep deprivation lately, I've noticed a remarkable difference on the days where I eat for health, and exercise for energy - honestly, it's like night and day! The days where I follow a clean diet are smoother because I have even blood sugars, consistent energy, and a steady supply of the nutrients my body needs to continue the healing process. Throw in a heavy lifting session or interval training on the treadmill, and I am smiling! 
In my quest to keep all food healthy and clean [if you're wondering what it means to eat 'clean' foods, here's a handy site to get you started] I've developed a new cookie recipe to satisfy my sweet tooth, and feed my body essential nutrients. Sound too good to be true? It probably is; but either way, these are delicious cookies chock full of goodness, and void of guilt laden ingredients. These cookies are high in protein, have healthy essential fats, and contain enough sweetness to make them absolutely fabulous. And did I mention they won't leave you bloated or craving more like a traditional cookie? Yeah, these are awesome - Enjoy!

Healthy Cookies

an original recipe, developed by me

2/3 cups water
1/3 cup quinoa
1 cup coconut oil
1 1/3 cup coconut sugar
3 large eggs
2 tsp pure vanilla extract
2 1/4 cups fresh ground quinoa flour*
1 1/2 tsp baking powder
1 tsp baking soda
1 1/2 tsp cinnamon
1/4 tsp sea salt
1 1/4 cups rolled oats
1 cup unsweetened shredded coconut
1/3 cup sunflower seeds, unsalted
1/3 cup fresh ground flax seed
1/3 cup hemp hearts
1 cup unsweetened raisins

Bring the water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered pot on the stove for an additional 6 minutes. Remove the lid and fluff the quinoa with a fork, then set aside to cool.

Preheat the oven to 350*

Cream the coconut oil in a mixer, then add sugar and continue to mix until fluffy and fully incorporated. Add the eggs and vanilla and mix thoroughly.

In a separate bowl, combine the quinoa flour down through to the hemp hearts and mix well. Once fully blended, add to the coconut oil mixture and blend well. The mixture will pull away from the sides of the bowl when it's ready for the next step. Add in all the raisins and mix until incorporated.

Roll into 1 1/2 inch balls and place 2 inches apart on a baking sheet. Flatten slightly, then bake in the oven for 7-10 minutes until the bottom of cookies are golden brown [my dark pans took 7 minutes, while my light pans took 8. Every oven and pan is different, so watch your first batch of cookies closely.] Let cool on pan before transferring to a cookie rack. These store best in the fridge, or if you want them to last even longer go for the freezer. 

Since the recipe yielded about 5 dozen cookies, I put half in the freezer, and the other half in the fridge. Both Darius and Eli LOVE these, and will eat a few at a time for a snack, or as an addition to breakfast [these definitely fit the bill of a breakfast cookie!] I hope you enjoy them as much as we do!

*I ground my quinoa flour in a coffee grinder, but it can also be ground in a blender or grain grinder. I also grind my own flax in a coffee grinder - it's a really handy tool! Just remember that if you do drink coffee, don't grind your grains and seeds on the same grinder as your coffee - you need separate grinders for these.

Proactive vs. Reactive

As I was sitting in the audience hanging onto Dr.Oz's every word, it occurred to me that even though this famous doctor has been pleading with the public to be their own health advocate for years that the obesity and disease epidemic has continued to spiral out of control. How many people nod their heads emphatically as they listen to Dr.Oz, Dr.Roizen and others, but then hit up their local McDonald's for a Big Mac on the way home? Are we getting the message? The under lying message is be PRO-active and take steps now to safe guard your health, stock pile longevity, and ward off illness. Why wait until cancer is knock on your door to fortify your defences? Here are a few simple steps you can take to take your health and wellness to the next level:

   1. Get a full blood work up. Not only will this give your doctor an accurate picture of your health, but it will give you a good starting point to measure your success. Health is not measured my the numbers on the scale, but by your blood pressure, cholesterol, blood sugars, iron levels, and more.

   2. Eat more colour. If you focus on eating a wide range of fruits and vegetables, you will be ingesting a wide range of antioxidants. Antioxidants cleanse your body of free radicals which travel around your body causing damage to cells. Since our health is a manifestation of the health of our cells, focusing on increasing the antioxidant load in our diets is a fantastic way to increase health and vitality.

 
3. Drink more water. Just like antioxidants, water is vital to cellular health. Think of it this way, do you want your cells to look like plump, round, delicious grapes, or like dried, wrinkly, dying grapes? Drink enough water to keep your urine clear. If your pee is yellow or foul smelling you need to drink more!

  4. Move! Chris Powell [from ABC's Extreme Makeover Weight loss Edition] recommends 5 minutes a day. Anyone can move for 5 minutes a day! While watching your favourite show today, march in place, do some squats, jumping jacks, or even high knees for just five minutes.




  5. Take a full spectrum multi vitamin. Dr.Oz recommends taking a half dose in the morning, and the other half in the evening. This will give you a more even absorption rate, as well as keep your immune system in a high functioning state. Think of your supplement as an insurance policy, and look for something that will give you the best coverage possible [would you only put theft coverage on your house? or are you looking to cover fire and water damage too? Same logic applies here] containing A, B, C, D, and E at a minimum. Look for a big reputable company, and for a delivery method that has high bio-availability [meaning, it absorbs quickly and that the majority of what you are ingesting is absorbed into your blood stream instead of being excreted as waste.] The highest bio-availability will be found in a liquid form, but that being said, you need to find one that does not contain preservatives, and comes from whole food sources. Personally, I take liquid Vemma, and also give this to my kids and Hottie Husband.


These steps are simple, straight forward, and easy to implement into your life. Do yourself a favour and become a proactive participant in your health and wellness!

Take it to Heart

On the website PCRM.org, there is a plethora of information on how to increase your energy and enthusiasm for life through eating to live - instead of living to eat. Today being Valentine's Day, pcrm is focusing on heart health, and the article on Dr.Barnard's Blog says it all! If you are looking for something to whip up for you sweet heart[s] today, try thinking outside of the take out box, and focus on produce. A meal based on fresh produce will not only fill you up faster due to all that yummy fibre, but it will strengthen your heart and help clean up your arteries too! For supper tonight, my little ones will be dining on one of our families favourite soups, which just so happens to be RED - perfect for Valentine's Day!

Ginger Beets Soup

An original recipe created by me!

5-6 beets

4-5 parsnips

5 carrots

1 bulb garlic

olive oil

1 " fresh ginger, peeled and minced

3 celery stalks, chopped

1 onion, minced

6-8 cups water

2 reduced sodium organic vegetable broth cubes

Wash, trim, and dice the beets parsnips and carrots. Toss in a bowl with 1 tbsp olive oil, then arrange in a pan. Trim off the top of a bulb of garlic and drizzle with olive oil. Roast in a 425*F oven for about 40 minutes, or until a fork can easily pierce the vegetables.

In a heavy bottomed stock pot, saute the ginger, celery, and onion until onion is tender. Add the roasted vegetables, water, and vegetable broth and bring to a boil. Once the soup boils, reduce heat to a simmer and cover. Let simmer for 30 minutes, then remove from heat. Once the soup is cool enough to be place in your blender without melting it, blend it in batches, returning the soup to the pot after each batch, until the entire soup has been pureed. Alternatively, you can use a immersion blender right in the stock pot.

Serve this soup with a fresh green salad, and homemade rolls for the perfect supper that all ages will enjoy!

Happy Valentine's Day!



Vemma

Do you remember my post about a quick health fix? If you don't you can read it here. Health and wellness are major areas of study for me - as well as millions around the world. I want to share with you a vitamin, mineral, antioxidant formula that I found with AMAZING health benefits. And these benefits are not just found in testimonials - they're found in the lab. With two double blind studies documenting the effectiveness of the Vemma formula, and clinical trials showing actual lab results [blood test results] where the bio markers IMPROVE ENORMOUSLY with the use of this formula, I couldn't turn away from it. Here's why:
 Over $40 Billion is spent every year in America on pain medications. Pain and inflammation are HUGE problems, and bring in big dollars for the pharmaceutical industry. What if I told you that mangosteen and minerals [the Vemma formula] are a powerful anti-inflammatory, and pain reliever [while being completely and totally NATURAL] that will reduce pain and inflammation in two weeks by a measurable amount.
  High cholesterol is an issue that is so prevalent across North America that even Cheerios boasts its cholesterol lowering benefits. What if I told you that Vemma lowers cholesterol by 30 -40 points on AVERAGE in that same 2 -3 weeks time frame. That is HUGE!
In a clinical trial preformed at the        by     Vemma increased immunity. The ramifications of increased immunity are countless - less sick days at school or work meaning more productivity and income; less missed training sessions on your way to your next event, whether that is a marathon, triathlon, fitness competition or other; decreased susceptibility to virus and bacterial infections that take over society [remember the avian flu? mad cow disease? hand and foot disease? The list could go on!]
Above I mentioned just a few of the positive health benefits, all of them stemming from a simple solution. If there are vitamin or mineral deficiency in your body, Vemma will correct them with its full spectrum of vitamins, and 65 minerals [all plant sourced,organic and bio-available]. If your body is riddled with free radicals [which, lets face it, even the healthiest diet and lifestyle does not combat all the free radicals we ingest from our environment and foods and create from our activities] the wide spectrum of antioxidants, including 43 xanthones [found in the mangosteen fruit] mop them up and flush them from your body. Xanthones are described as "free radical scavengers" by pubmed.com and have anti-bacterial, anti-inflammatory, and anti-prolific properties [read: anti-cancer, as the spreading of cancer is called 'prolification'.]
Many different products have been brought to my attention by those consuming them, or contemplating doing so. I have looked at cleansing systems, weight loss systems, meal replacement systems, juices and pills. None had all I was looking for in a supplement. Then Vemma was brought to my attention by a Nutritionist, and after researching the product, I can honestly say this is something that anyone and everyone can benefit from.
IF you want to invest in your health, send me an email, or leave a comment, and lets chat! You will never regret prioritizing your health.

 katiefisher05@gmail.com

Fast and Frenzied

This week and next are stacking up to be crazy! We move on Tuesday, and so this week is packing, buying appliances, and more packing. Oh, and Thanksgiving. Which means company. Yikes! With all this on my plate, I have just spent an hour researching Christmas projects (have I mentioned that we're doing a handcrafted Christmas?) instead of packing, cleaning, or baking ahead of time...oh well.

When life seems to pick up speed, I respond by finding ways to fit in exercise, me time, and healthy eats, in a shorter time allotment [which is why we had leftover brown rice, steamed broccoli, and brown beans for supper - a winning combo for all!] The following workout took me 17 minutes to complete. Then I wanted to puke. Consider yourself warned.

5 rounds of 5 repetitions of each exercise

Push Ups
Diamond Push Ups
Dive bombers
Sit Ups (no bracing)
Leg Levers
Flutter Kicks
Lunges [5/leg]
Broad Jumps
Squats
Sumo Dead Lift High Pull [SDLHP]
Dips
100yrd Sprint [one sprint per round]

For a breakdown of what each exercise is, reference the SEALFIT site that this workout comes from. My Amazing Husband put himself through the paces with this workout at work, then came home and challenged me to do the same. He did 10 rounds of 10 reps each, but seeing as time is of the essence, he suggested sticking to 5/5 and it was killer! With only preforming 5 repetitions, it allows you to push yourself beyond capacity [which is where the after-puke affect comes into play.]

Follow up your workout with dry heaving a cool down and stretching, before diving into one of these

or these

or even one of these

What are your Thanksgiving Weekend plans? Any big dinners? or guests? Thankfully our move occurs after the craziness of the weekend, so we'll be able to enjoy vegan pumpkin pie and roasted vegetables all the same! Either way, I'll be enduring enjoying this workout again this weekend!

Grandma Bread

My Mother in Law is amazing. Seriously. On top of being amazing, she bakes wonderful, fluffy, whole wheat bread full of flavor and bursting with goodness. Everytime we are visiting and my MIL is baking bread, I watch carefully, often getting in her way as she putters around the kitchen, and try to replicate the miracle of bread at home. While I have made a mean loaf in my day, my bread is not a consistent hit, so I took it upon myself to truly crane my neck, write copious notes, and snap too many pictures all in the pursuit of moan worthy bread. My oh my was it worth it! If you are in search for whole wheat bread worth baking, look no further - MIL will show you the way.

Grandma Bread

Ingredients
6 cups pretty warm water
13 cups (roughly) freshly ground whole wheat flour
4 cups white flour
1/2 cup - 2/3 cups honey
3 tbsp fast rising yeast
2 large eggs
1 1/2 tsp coarse salt
1/2 cup oil
1/2 cup freshly ground flax seed (measured before grinding)
2/3 cups millet
2/3 cups sunflower seeds


Before you begin, grind all the flour and flax, and bring all ingredients you will need out to the counter.

First, put the pretty warm water in your mixer. Add honey, and yeast, and 6 cups of fresh ground whole wheat flour. Pulse your mixer three times or so, then set it to mix on low speed for 30-60 seconds.


Stop the mixer and add the eggs and salt. Blend.


While blending, add the oil.


Stop the mixer and add the flax, millet, and sunflower seeds. Blend.


Continue mixing and add 2 cups fresh ground whole wheat flours. Blend until smooth.


Add four 4 cups white flour (my MIL has found that this is what makes her bread so fluffy. If you wish to omit the white flour, your bread will simply be denser, and not rise quite as high.)


Blend.


Now, add fresh ground whole wheat flour until mixer begins to 'whine' a bit. This will come with practice, and also patients. Add 1 cup at a time, allowing time for the flour to work into the dough. Whole wheat flour absorbs more moisture as it works into the dough, so if you add flour too rapidly it will end up making a very dry dough, and yucky bread. Patients is key!


My MIL ended up adding 2 1/2 cups whole wheat flour during the space of about five minutes. Hit the sides of the bowl while its mixing to help the dough pull away.

If it is still really sticky and wet, add some more whole wheat flour.


Once the dough is right, let the mixer knead it for 10 minutes. VERY IMPORTANT - this works the gluten in the flour and the yeast in the dough. Both need time to be activated and help the bread to raise and be a nice and fluffy loaf when baked.

Once the dough has kneaded, lightly oil a clean counter and let the dough rest for 10-15 minutes. After the dough has rested, it feels less tacky. When sliced with a knife, it doesn't stick to the knife. Then slice in half, and each half into thirds, making six loaves.


Spray six loaf pans with PAM, then put shape dough so that the top is smooth, and put into pans. Let the dough raise in the pans until roughly 2" above the rim of the pan (approximately one hour, depending on the heat of your home.) There is no need to cover the dough with a towel.

Bake at 350*F for 30 minutes [this is the same if you've making buns, however I find that 25 minutes is ussually sufficent for bunms.]

Tip: Pans make a difference! Old pans bake bread more evenly, and can often be found at garage sales for a steal of a deal. The size you are looking for is 8 1/2"x 4 1/2" across the top inside rim of the pan.


Tip:Buns are a great option if you don't have enough pans! Follow the directions as noted, but instead of shaping into loaves, shape into little buns, place on pan, and let rise for an hour, then bake as directed.

THE break up

If you are looking for the great giveaway, here it is! Don't forget to leave your comments on that post - yeah for contests!

I have been unexpectedly afforded much too much free time this weekend. When it came time to pack up our bags and head on home, Darius opted to stay with his Grandparents, play with cousins, and have an absolute blast. Honestly, I can't blame the kid for choosing to stay when going home meant Dad going back to work, and hanging out with Mama and Eli...really it's no contest. And have found myself with extra time - a precious thing I didn't realize I had lost - that has facilitated great bonding time with my wee little man. Eli and I headed outdoors after his immunization appointment this morning [tell me I'm not the only one extremely behind on these, simply because I hate to hear my baby cry] to go for a fresh air workout. Secure in his BabyBorjn, Eli slept on my chest as I climbed endless flights of stairs, then went for a walk in a beautiful park. Seriously good sweaty workout - and just what I needed this morning.

You see, when my sweet boy decided to stay behind, my anxiety slowly began to build, until it spiked yesterday evening. As I inhaled nibbled on coconut chocolate popcorn, and licorice babies, I realized that all I was trying to do was shove the anxiety back down with sugar, instead of working through my feelings, and resolving the anxiety. Sugar has often been my go to 'shoulder to cry on' so to speak. When something in my life has me feeling out of sorts, chocolate is a great band aid...or so I convince myself as I'm eating it, instead of savoring it.

As I walked I reflected on the night before, the panic that I felt rise in my throat as Darius' bedtime neared, and the numbness and stomach ache that my self soothing technique brought. The anxiety was still there, it was simply waiting for me to lay in bed [with no distraction insight] so it could creep back up on me.

Well, I worked through my anxiety, and then decided 'enough is enough' with my relationship with sugar. We've had a long run sugar and I, and simply this relationship is not giving me what I have been trying to get from it. I wanted comfort, pleasure, or a sweet treat [depending on the moment] - and it gave me stomach aches, sugar crashes, and excess calories. Sugar, you really are a horrible companion. [There are so many more reasons, from a health perspective, to give up my sugar habit that I will delve into in another post.]

And so, in the classic line that many teenage girls have heard at one time or another,

"Sugar, it's not me, it's you. This is just not working. I'm sorry, [not really] but we're through."

Do you have a bad habit you're ready to break?