Category Archives: Health and Wellness

Riced Cauliflower: Yay or Nay?

Riced CauliflowerI am not sure about you, but I grew up in a meat and potatoes family. My mom served meat, potatoes and a vegetable for dinner almost every night. It seemed like an unwritten rule that meals were served in three’s. Over the years, we have moved away from this, but I still often feel like something is missing when we only have two dishes instead of our traditional three. One of the things I like to do is serve Riced Cauliflower in lieu of potatoes or rice. We had it last night, but I was still in recovery mode with it only being my first day of holidays and I didn’t even think of taking a picture. This picture was borrowed from another blog with a great post on cauliflower rice that includes thorough instructions and some great cooking tips. Click on the image to visit the site.

Riced Cauliflower:

This really isn’t so much a recipe as an alternative cooking method.

  • Break the cauliflower into florets
  • Drop them in your blender or food processor and chop until the pieces are small and rice like.
  • Sauté in butter or oil. (I like coconut oil.)

What I love about this is that you can spice it up however you want or just serve it plain. We have eaten it with soy sauce just as you would rice or topped with a sauce from the meat, if applicable.  I also love to use it as a bed for a stir fry.

One of our favourites is to chop cabbage and an onion in the blender with the cauliflower. I season it with salt, pepper and lots of dill as it cooks. (I sometimes will add a drop or two of lemon juice, as well.) The finished dish is very much like Lazy Cabbage Rolls, but with cauliflower instead of the rice.

Cauliflower and The Plan:

Now, I can’t feel good about sharing this great idea for reducing the grains in your diet without also sharing that in Lyn-Genet Recitas book, The Plan, she identifies cauliflower as being highly reactive. So, if you are in the midst of trying to lose some weight and you think this is a fabulous alternative to rice, I don’t want to be the one to steer you wrong. In her book, she teaches you how to read your own body and know how your body reacts to different foods. She states how so many people who struggle with weight loss do so because they truly believe they are doing everything right. I have done several posts in which I have referenced her work and I believe it is the key. I don’t think there is any single diet or plan out there that works for everyone because we are all different and the ability to digest foods properly varies from person to person. So many of the foods that have been coined “super foods” or healthy choices do in fact provide the nutrients and benefits they claim, for certain people, but not everyone. So you may read this and say to yourself, “Riced cauliflower, what a great idea!” (like I did), without realizing that there is a good chance that you will fall into the category of those that find cauliflower “reactive” and cause weight gain. Through her practise, she has found that approximately 85% of the population react negatively to cauliflower.  According to Lyn, cauliflower is one of many goitrogenic foods. Foods containing goitrogens have been shown to interfere with thyroid function by blocking enzymes responsible for producing hormones. Although not all people with thyroid issues react to all foods with goitrogens, she does say that raw foods seem to be more problematic.

If you love cauliflower and are looking for some new ideas on how to serve it – go for it. I love riced cauliflower. However, if you are careful about what you eat and/or trying to lose weight, just be aware and watch to see how your body reacts. I know that I sometimes will find a great “healthy” alternative and begin to incorporate it into my diet on a regular basis and it used to take me months to figure out what I was doing wrong. I love how Lyn’s plan taught me how to read my body and determine what foods agree with me and as well as those that don’t, as soon as the next morning. It may seem crazy to weigh yourself everyday, but even the slightest weight gain indicates that my body is reacting to either my sodium intake, my level of water consumption, lack of sleep or a specific food I have eaten. I can look back on the previous day and often determine the culprit right away! Her system really allows you to take control. You can eat what you want, whenever you want and then get right back on track with “friendly foods”.

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Preventing Treadmill Tragedies

We don’t have a treadmill, so I’ve never really spoken to my children about the dangers associated with their use. However, over the weekend, the kids were roaming between the pool, arcade and guest rooms, as they hung out with their friends and teammates at the hotel. I didn’t even know that Shay had gone into the workout room until he came and told us that he and a friend had been on the treadmill and that he had somehow slipped and “burned” the top of his foot. It was very sore, but fortunately not very serious. This photo was taken on Monday, 2 to 3 days after the injury (I can’t remember which day it happened), so it’s already started to heal.

Shay's treadmill burns

I’ve actually seen treadmill injuries that have been much worse. In fact, a few years ago, I had two injured kindergarten students within the same school year. Although many injuries happen when the children are playing on or near the treadmill, others occur when a parent is using the machine and a child comes to close.

The USA averages about 8700 treadmill injuries involving children per year. The injuries range from “rug like” burns to broken bones and can sometimes be so severe that skin grafting is necessary. In fact, Mike Tyson’s 4 year old daughter died from injuries sustained in a treadmill accident in 2009. Below is a picture of a child’s treadmill burn that required surgery.

treadmill injury

It takes but a fraction of a second, to lose your footing and be thrown from a treadmill. Injuries often occur when a victim is trying to regain their footing. Often the tread will continue to run and traps clothing or even a limb in the moving belt.

I write this post as a warning to parents. If you own a treadmill, please use extreme caution and ensure that the treadmill is unplugged when it’s not in use. Have strict rules regarding home exercise equipment and use the safety features on your machine. If you are interested in reading more on this topic, check-out this article:  The startling reality of children’s treadmill tragedies: 9 ways to prevent home exercise accidents in your home.

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My Weekend Shopping Scores

We have been in Grand Forks for the last few days for a hockey tournament and unfortunately the only scoring that has been happening is in the stores. Our poor boys team only won one game and has gotten shellacked most of the others. We’re in an atom tournament in which most of the kids are at least one year older than our boys….they are bigger than us, stronger than us, faster than as and in a nut shell, much better than we are. The boys have been a bit down on the ice and beating themselves up afterwards, but once we’re out of the rink, they have had an awesome time hanging out and swimming in the pool.

I do love watching Shay play, but must admit that this weekend’s games were a bit hard to watch with such lopsided play, so of course, I made it my mission to come back a winner, regardless of the score sheets! We still have a few stops to make, but I thought I would take the time to brag about my best “scores” so far.

There really have been some great deals, but the best by far was my trip to The Children’s Place. I found a rack marked 50% off the lowest ticket price and obviously got there before it had been too picked over. I landed Shay a pair of jeans, sweats, a sweater, an awesome hoody and two t-shirts. How much you may be asking? Brace yourself…..$15.65! The jeans were regularly $30 and I got them for 50% of $1.99 ~ 99 cents for jeans!  Of course, there really was no beating this, but I did manage to find a few other really good deals.

Children’s Place purchase for under $16.
99 cent jeans!

We did quite well at JC Penny as well. I ended up getting 7 items including a Melton coat for Eden, 3 pairs of jeans, 2 sweaters and a t-shirt for $59.96. The coat alone was regularly priced at $76, so not a bad deal.

melton coat

I got myself a $40 sweater for under $5 and a two pack of sports bras that were regularly $40 on for under $5, as well as quite a few other great buys. We haven’t hit Menards or Kohl’s yet, so I can’t wait to see what I can find there. I know I will be getting spray paint for sure as it is about half the cost of home.

Well, here’s to a better game today, more great deals and safe travels home!

 

 

Average is Beautiful!

I’ve done a few posts on body image over the past few months, as this is a subject close to my heart with a “tween” daughter. The stats on how young girls feel about their bodies is really quite alarming . A staggering number of children (girls as young as 6) are already comparing themselves to others and making comments about their perceived imperfections. My friend Kelly just shared this link on Facebook and I just had to pass it on.

Meet Lammily:


Lammily is a beautiful doll that has been designed with the body proportions of a typical 19-year-old female.  Her body reflects the beauty an average woman,  unlike Barbie, whose body proportions are so distorted she couldn’t even support her own weight. Lammily portrays an active, healthy life style and is a much better example for our young girls.  If you are interested in learning more about Lammily or her designer Nickolay Lamm, follow this link.

Check-out my previous posts on body image and/or raising a tween girl:

Barbie Blunders – get the real scoop on Barbie

The Tween Challenge – How to support your daughter as she enter puberty.

It’s Girl Talk – This is one of my favourite posts. There is a hilarious video embedded, so check it out if you have a chance.

I am really hoping that Nickolay Lamm can develop a really successful business based on Lammily. I think it’s time Barbie had some serious competition. Of course, there is a bit of a down-side. I think it is pretty safe to say that Lammily will need to be suited up with her own clothing line and won’t be the recipient of Barbie’s “hand-me downs”.

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Protein Particulars

With age, I have come to know and understand my body so much better. It has taken me years to begin to figure things out regarding what constitutes a healthy diet for me personally and I still feel that I have so much to learn about proper nutrition and my body in particular. However, my experience with exercise programs and various fad diets has revealed a few things that I know for sure:

  • protein is absolutely essential to how I feel each day (I am quite conscious of my protein intake and try to have an adequate source of protein with every meal.)
  • I have trouble digesting many forms of meat. I am not saying I can’t eat meat, but I have learned what kinds of meat are “friendly” and easily digested by my body. I have also discovered that I must eat red meat in moderation (one to two times per week), fish rarely (depending on the kind) and turkey once in a while. For me, chicken is the staple that I eat several times per week.  I also try to plan a minimum of one meatless dinner per week.
  • For me, I get most of my protein from eggs, nuts, seeds and chicken.

How to Calculate Your Protein Needs:

I do not count or keep track of my protein intake, but it is sometimes interesting to reflect on what you are eating just to see if you are in fact falling short on your protein intake. Here is a link for a protein calculator.  I used two different ways to calculate my recommended levels and both systems came out about the same. For my age and size, I should consume between 74 and 80 grams of protein per day, depending on my activity level.

Protein Sources:

Despite the fact that we often equate “meat” with protein, there are numerous other foods that offer great sources of protein as well. It really wasn’t until recently that I discovered the value of seeds. I had always tried to incorporate plenty of nuts in my diet, but never really consumed seeds other than the not so healthy salted sunflower seeds we would eat over the summer months. It was The Plan that actually taught me the value of seeds and since then, a day rarely goes by that I do not eat seeds. Raw pumpkins seeds have become one of my favourite additions to my lunch time salads and I will often add raw sunflower seeds or chia seeds to soups and salads as well.  Seeds are packed with protein and when eaten raw, make a very healthy addition to any meal.  Below are some of my favourite protein sources with a quick comparison of their protein, fat and caloric values. Of course, there are many other nutritional elements in each of the foods below, but I am primarily looking at their protein values.  If you are interested in searching for other protein rich foods, Health Alternatives offers some great charts with nutritional information.protein chart

As mentioned earlier in the post, pumpkin seeds are one of the few foods that I eat almost every day. You can see how just an ounces of pumpkin seeds on a salad can boost your protein intake and help you to maintain that “full” feeling for much longer than when you eat vegetables only.  I found a post that highlights some of the many nutritional benefits of eating raw pumpkin seeds. To learn more about these protein packed little morsels, check-out this post on Young and Raw.

Next time you make a salad, add a handful of raw pumpkin seeds to it and see how much longer you feel “full”.  Also, when considering your breakfast choices, always consider how you might incorporate some protein into your meal.  We all know breakfast is one of the most important meals of the day and including a good source of protein is vital!

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Common Cold Busters

Vicks VapoRubI have been dodging the “cold” bullet for weeks now, with symptoms surfacing and then disappearing before they ever really amount too much. However, this afternoon, I could feel that impending blanket of congestion settling in as the afternoon progressed. I am one of those people who can go from feeling healthy and fine to full-blown cold within 20 minutes. So, as I sit here forcing myself to get something posted for tomorrow, I have tissue shoved-up my nostrils to prevent my nose from dripping on my laptop.  Ugh!!

So, I needed a quick post without having to put too much effort into figuring out what to write about. It only took me a moment to think about this fabulous cold busting tip. When I was growing up, my mom used to do one of two things to help fight the cold symptoms. We didn’t have cold medicine in our house. We would occasionally take cough syrup for a very sore throat, but never for stuffy nose, cough or congestion. When the symptoms struck, my mom did one of two things:

  1. Made her famous “Mustard Plaster” ~ a homemade mustard paste that was spread on a paper bag and then set on your chest. This always helped, but you had to be careful because it could cause blistering if not watched closely.
  2. Vicks VapoRub ~ when it wasn’t a mustard plaster, my mom would rub Vicks on our chest to help alleviate the symptoms

I am not saying these remedies didn’t work, but recently, a friend shared that her mom always applied the Vicks to the soles of their feet and then had them put socks on over the Vicks before bed.  She said it worked like a charm. Of course, when she told me this I was in the midst of fighting off a nasty cold. I went home that night and tried it and could not believe how effective it was. Since then, we use this simple remedy all the time. Most often, we don’t have to take any night-time cold medication as this seems to relieve all of the symptoms without the need of drugs. I am already dreaming of a cozy sleep with my trusty Vicks remedy.

I decided to do a bit of research to see if I could find out any info about this cold remedy and I found this post on about.com. Check it out if you are interested in reading more about it. I love that this can effectively help to relieve congestion and help you to have a good night sleep without loading up with cold medicine.

Roasted Carrot and Apple Soup

You all know how much I love Lyn Genet-Recitas and her book The Plan. I have posted about it often and have been feeling the need to need to give my body a break and what better way than with carrot soup. I had stopped taking my Omega 3 supplements months ago because I have been so “reactive” to fish. I thought I would give it another whirl for two weeks to see if it made a difference or not. Now I must admit my body has not been in a purely “friendly” state for testing the supplements, but I can say that the scale has steadily climbed and they might just be the culprits. I quit taking them again today and will wait and see what happens over the next few days….interesting?? 

So, this brings me to today’s recipe. I have made the Carrot Ginger Soup from The Plan many times, in fact I’ve had it so much that I am a little tired of it. Although it is good, I never really loved it. I think the problem is that the recipe doesn’t give much direction in the form of how much of each spice to add. I am not great at figuring things like this out and don’t write down how much I added as I am often trying to add a bit more of this or that to tweak the flavour.   The result is that I ended up with a different flavour every time I make it and even when it is really good, I can’t seem to match it the next time. So, I decided to go in search of a recipe that was similar, but perhaps more thorough or with a splash of something different. I had to be careful because I need this to remain a “friendly” food that can be a great alternative for the recipe I had.

Ginger and Roasted Carrot Soup

This is a picture of Lily’s soup from Big Bang Studio.

Roasted Carrot Soup with Apple:

I found this awesome sounding recipe at Big Bang Studio and decided to see if it would serve both of my purposes – provide the same nutritional value and be outrageously delicious, as claimed in the post. I have to start by saying that this soup was “souper” easy to make and it is my absolute new favourite ~ unfortunately I’ll have to wait until tomorrow morning to see if the rest of my body likes it as much as my taste buds….it is in fact outrageously delicious as claimed!! I followed the recipe quite closely, but made a few minor changes.  Here’s Lily’s recipe with the few changes I made.

Ingredients:

olive oil
salt and pepper
Jumbo bag of  baby carrots (I used just under two pounds of regular sized organic carrots and chopped them in about 3″ chunks and halved the shaft if it seemed too big)
1/2 zucchini cut into thick chunks (I added this because my recipe from The Plan had zucchini in it and I wanted to keep it as close as possible).
1 MacIntosh apple
1 good-sized sweet onion, diced (Maui, Vidalia, or Walla Walla)
1 clove garlic, minced
1 to 2 tablespoons fresh ginger, minced
2 32 oz. cartons of good chicken stock
few sprigs of thyme
curry powder
orange juice (optional)
cream (optional)

In roasting dish: Mix a little olive oil and salt and pepper over the carrots, apple and zucchini. Roast on the middle rack for 1 hour at 400 degrees, tossing once if you remember. You seriously could stop here. The roasted carrot, zucchini and apple was unbelievable. I will be making my next roasted veggie dish exactly this way.

In large stock pot, sauté the onion,  garlic and fresh ginger. Place the onion mixture and the roasted veggies in a food processor or blender. Don’t over process into mush. (I actually used my little manual processor so mine ended up being very finely chopped, but not puréed) .

Add the chicken stock to the large stock pot you used for the onions and turn the temperature to medium.  Throw a few sprigs of thyme in and a dash of good curry powder. (I couldn’t find fresh Thyme, so I used some ground Thyme that I had at home). Stir occasionally, letting soup thicken and the flavours ripen. Add a splash of orange juice if your carrots aren’t sweet enough. Just before serving, add a cup or two of cream if you like. I didn’t want to add the cream to the base and it was very good without, although I am guessing it would be over the top with the cream. However, I absolutely couldn’t resist giving my freshly made Crème Fraîche a try. I added a blob to my bowl of soup an stirred it in . They must serve this soup in heaven. I am sure of it! 

Serve hot. For an A+ presentation: in each bowl add a wee swirl of cream, sour cream, Greek yogurt or Crème Fraîche with a crack of black pepper, and a leaf or sprig of whatever live herb you have on hand. Crusty rustic bread is a must. Enjoy!

Comparing the Two Soups:

The Plan recipe calls for carrots, zucchini, onion, garlic, raw ginger, cinnamon, cumin, onion powder, pepper and water.

This recipe also contains carrots, zucchini, onion, garlic, pepper and raw ginger. However, it also has an apple, chicken stock and a few different spices. The other possible issue in terms of being “cleanse worthy” is that the veggies are roasted. Although The Plan recommends roasted vegetables for other meals, I am not sure if it alters the “state” of the soup and thus may impact its effectiveness.

So here is my summary – Who cares?  This soup is to die for, I absolutely loved it. Having said that, it would be so sweet if I were able to get similar results to that of Lyn’s recipe from The Plan.  Here’s to being hopeful that I pass the scale test tomorrow a.m.! Be careful with the cream as that is where the danger is. It really is very good without it, so you may want to omit the cream from your shopping list on purpose, so you won’t be tempted. I ‘m doomed. I have a full jar of Crème Fraîche in my fridge and I already made the mistake of testing it in the soup. Most likely a big mistake ~ it was so good! Let me know what you think of the soup. Hopefully you’ll enjoy it as much as I have. (I made it for dinner, but have already had 3 small bowls – I hope it last until dinner time!)

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Life Hacks I Love: #3 “Balloon-aid”

The Story Behind the Balloon-aid:

Okay, I have to start this post by confessing that my husband is always getting after me for my inappropriate use of tools around the house. It is like I have my very own Work Place Health and Safety Officer ~ lucky for me, that he has not yet fired me. My motto is not so much “Safety 1st!”, but more so “Get ‘r done!”. For the most part, I have been seemingly unscathed other than the hidden effects of self-inflicted lead poisoning over the years. (I am much more cautious now and always wear a mask, but not so much in the past. Yikes!!) So, my husband was not surprised when I cut my thumb on Sunday evening preparing supper. Just so you know, those handy little “mandolin” slicers do thumbs as well as carrots! Yep! Took the end of my thumb right off. I wouldn’t really describe his response as sympathetic, more of an “u-hu…”, you know kind of like “I told you so” without using the actual words. He did help me bandage it up and attempted to reassure me by telling me not to bother going to emergency as they wouldn’t be able to do anything and that there was really no need to keep the tip I had so carefully dug out of the carrot bowl. Ugh!

He had to leave for work shortly after it happened and I was supposed to get my son to hockey practise, but thought I would phone Health Links to see what kind of pain killers might help. In the end, I had to lie to the nurse and tell her I would find someone to drive me to emergency. She said they would stitch it or glue it, but I knew that wasn’t happening because the end of my thumb was already in the garbage by that time. I did take her advice and continue to apply pressure in an attempt to stop the bleeding and tried to keep it elevated. The bleeding had slowed, so I packed Shay up and got in the van for hockey, but as soon as I began to move and stopped applying pressure the bleeding started all over again. We came back in and Shay texted the coach to say we wouldn’t be able to make it. I called my cousin, a nurse practitioner and my own personal medical consulted, and she agreed that there was no point in going to the ER. She gave me some suggestions and it seems better today.

Luckily, it is my day off, so I am able to sit around and not do much. I am even able to type using the side of my thumb without too much pain. However, I was in desperate need of a shower and feeling a bit worried about breaking it open again when the wound is still so fresh. Suddenly, I had a wave of brilliance and thought of a possible solution. My first thought was a balloon of a more personal nature, but we don’t have any of those, so I opted for the bag of dollar store balloons I still have from the snow lanterns. It worked! No wet soggy band-aid falling off and I didn’t re-open the wound. Yay! You might just want to add a balloon to your first-aid kit. Although you could use latex gloves, I was really not wanting to wear a whole glove and the elasticity of the balloon neck really helped to seal it off.

My Balloon-aid:

S
Great for taking a shower or washing dishes!

Warning: Although this is a great way to protect your bandaged wounds from getting weight, it also means that you may be back on dish duty!

I am not claiming to be the inventor of this idea, but thought it up all by myself and thus have no one to offer credit to. So, to those like-minded individuals that may have had the same brain wave, prior to mine, I apologize if I have stolen your thunder. You know what they say “Great minds think alike”!

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Fool Yourself Into Eating Less

This viral video contains some great little weight loss tips…. some of them new and some that you have probably heard before. I am not sure that I would call the tips “amazing”, but I am guessing that if you were to do some or all of them, you would see some results. I know that we switched to smalller plates a few years ago and rarely use our full-sized dinner plates anymore (except to take snap shots of meals for the blog).  So, for all of you who are trying to establish better eating habits in 2014, check-out the video and see if you can pick-up a few ideas to aid in your quest. Most of the tips are psychological and involve playing tricks on yourself.  I do believe that it many cases, it is the little changes that make the most difference.

I have found that drinking adequate amounts of water each day has made a huge difference in managing my weight. Lyn-Genet Recitas (The Plan) recommends dividing your weight (in pounds) by 2 and drinking an equal number of ounces of water.  For example, a 140 pound person would drink 70 ounces of water per day. I stick to this and have been very impressed with the results. I notice a difference on the scale the following morning, if my water intake was either too low or high on the previous day.

 

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Got static?

We have a huge problem with the very dry air in our 1921 home. We used to have a humidifier, but it died a few years ago and we just never got around to replacing it. Our son tends to get lots of nose bleeds, especially in the winter when it is so dry. Needless to say, this record-breaking season of endless days of minus 3o temperatures is taking its toll. Despite the fact that I could probably count the number of times I left the house in the last two weeks (on one hand), I decided to brave the cold and spend most of Friday out doing errands. I was literally gone for about 6 hours, but I guess that’s what happens when you avoid going outside for such an extended period of time ~ the errands add up! So, on this very cold day, I went to not one or two, but five stores looking for one of the two humidifiers that seemed to have the highest customer ratings.

In the end, I gave up and bought the Honeywell Quiet Care unit that was on sale for $60 at Target. It was 50% off and I was starting to believe the two units I sought (Sunpentown SU-4010 and the Air-O-Swiss A0S7135), didn’t actually exist in Winnipeg. I brought home the Honeywell and Tim set it up. I also purchased a little humidity reader and it said that our humidity level was at 3%, so I figure we were just a smidge above the level in which one dries-up and turns to dust. (I am not sure, but just guessing that is what happens when you reach 0% humidity??) Luckily the Honeywell seems to work quite well and within several hours, we had already reached just over 20%. This of course is still at least 10% below what is deemed to be the “comfort zone” which is denoted as being between 30 and 50% humidity. However, when you’ve been living in 3% humidity and your hair has been standing on end for 3 weeks straight and any physical contact results in an electric shock that has you constantly recoiling, 20% feels pretty good. It is now Sunday evening (two days later) and we are hovering around 28% on the main floor of the house. I must say, I feel like a new woman! Who knew that humidity could make such a difference!

Our Honeywell Quiet Care Humidifier:Honeywell Quiet Care Humidifier

  • we need to fill it about every 20 to 22 hours, but have had it set on “high”
  • it seems to work well and has resulted in raised humidity levels throughout most of our main floor which I am guessing is about 1600 square feet
  • it is a bit awkward to fill as the top of the water tanks are not level and thus when turned upside-down to fill, you must hold the tank to keep it from tipping over ~ not a big deal for us, but perhaps annoying to others
  • we have only had it two days, so can’t comment on the long-term functioning of the unit, but so far so good ~ I would recommend this humidifier to others looking to buy one.

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