It is a gray day - but also a good day!
Take a look at this beautiful video recorded by a Benedictine Monk:
http://www.youtube.com/watch?v=3Zl9puhwiyw
Monday, March 7, 2011
Tuesday, February 22, 2011
The Power of Mindful Eating
Eating with awareness is an important part of a healthy lifestyle.
When we take time to pay attention to the food we choose, and listen to our body's cues for hunger, preferences and satiety we will receive benefits that go far beyond the simple enjoyment of the food. We will tune into what we really need for health, gain more satisfaction from our food, eat less quantity, and family ties will grow stronger around the kitchen table.
Unfortunately, our fast- paced society with its emphasis on 'doing', 'busy-ness' and multi- tasking has left little time or respect for sitting down to real meals and savoring every bite. I am not suggesting that we must meditate and practice yoga everyday (although they are certainly health-giving practices), but rather, to take the time to 'be in the moment' when we are choosing and eating our food.
Follow these steps towards mindful eating:
Delegate time to food preparation and eating. Planning meals ahead can help with this - and I can help you start meal planning!
Sit down to meals with minimal distractions.
Notice the appearance and smell of the food before you begin to eat.
Take small bites, chew well, and notice the texture, temperature and taste of the food.
Put your fork down between bites.
Be grateful for the food and your body.
Tune into your body's response to the food - How does your stomach feel?
Are you getting full?
Is it time to stop eating?
Everyone can benefit from these simple steps - be ready to be amazed!
Sunday, February 6, 2011
Excuses, Excuses!
One of my New Year's Resolutions was to write a pep talk to you folks once a week. Sorry I am late, but with those snow days ...and we had a guest stay at our home for a couple of days...and I had some trouble with my faucet, so had to get Kenny the plumber....and writer's block ...and...and....
This week the topic is excuses for not keeping our New Year's Resolutions!
By February many of us fall back to our old habits even though we were so keen to create newer healthier habits. Let's look at the example of exercise as a resolution or goal.
Perhaps last week - with kids home from school, and the icy sidewalks - you did not get as much walking in as you had planned, and your dumbbells just sat by your bed looking....well....dumb. And you are starting to get into some negative thinking: "I never stick to an exercise routine", "I may as well give up."
Let's look at the flat tire analogy:
If you were on a trip from Halifax to Antigonish and realized in Truro that you had a flat tire; what would you do?
Would you keep driving to Antigonish and risk ruining your rims?
Would you head back to Halifax with a flat tire?
Or,.....OR.....would you pull over in Truro and fix the flat tire?
Hmmmmmmmm......................
SO, no matter what, life is going to happen, unexpected events will come up, and we will get off track sometimes. The secret is to get back on track ASAP!
Be creative in your pursuits of your goals and resolutions: It is a great idea to have a variety of exercises and activities that you can do, so that you are not sidelined by weather or schedule changes.
Be flexible: If your yoga class is cancelled, go online to download a class that you can do at home.
Think around the obstacles: If your child's hockey team has an away tournament, why not take your exercise clothes and use the gym at the hotel.
So, in other words, fix your flat tire and get back on the road! That is what I plan to do with my weekly pep talk - and you can hold me to that!!!
Edie
P.S. Check out my blog: A Dietitian's Kitchen for the latest recipe: http://www.nutritioncoachedie.blogspot.com
This week the topic is excuses for not keeping our New Year's Resolutions!
By February many of us fall back to our old habits even though we were so keen to create newer healthier habits. Let's look at the example of exercise as a resolution or goal.
Perhaps last week - with kids home from school, and the icy sidewalks - you did not get as much walking in as you had planned, and your dumbbells just sat by your bed looking....well....dumb. And you are starting to get into some negative thinking: "I never stick to an exercise routine", "I may as well give up."
Let's look at the flat tire analogy:
If you were on a trip from Halifax to Antigonish and realized in Truro that you had a flat tire; what would you do?
Would you keep driving to Antigonish and risk ruining your rims?
Would you head back to Halifax with a flat tire?
Or,.....OR.....would you pull over in Truro and fix the flat tire?
Hmmmmmmmm......................
SO, no matter what, life is going to happen, unexpected events will come up, and we will get off track sometimes. The secret is to get back on track ASAP!
Be creative in your pursuits of your goals and resolutions: It is a great idea to have a variety of exercises and activities that you can do, so that you are not sidelined by weather or schedule changes.
Be flexible: If your yoga class is cancelled, go online to download a class that you can do at home.
Think around the obstacles: If your child's hockey team has an away tournament, why not take your exercise clothes and use the gym at the hotel.
So, in other words, fix your flat tire and get back on the road! That is what I plan to do with my weekly pep talk - and you can hold me to that!!!
Edie
P.S. Check out my blog: A Dietitian's Kitchen for the latest recipe: http://www.nutritioncoachedie.blogspot.com
Sunday, January 23, 2011
January 21st 2011 - Weekly Pep Talk - FOOD FOCUS - Lentils
LENTILS
BIO: Lentils are a legume, like beans and peas. They come from pods grown on a bush.
WHY EAT THEM???: Lentils are a great source folic acid and fiber, and a good source of protein and iron as well as many other nutrients. They can take the place of animal protein (meat, chicken, etc) in a meal.
What else is so great about lentils, you ask? Well, they are very inexpensive are quick and easy to prepare, can be used in tons of dishes (soups, stews, indian dahls, burgers, cold salads, etc.. AND, get this: they don't have to be pre-soaked before cooking!
HOW TO PREPARE: I almost always buy dried lentils in a bag. You can purchase them prepared in a can - but I feel, why bother when they are so easy and quick anyway. Rinse the dried lentils well and add about 1 cup lentils to 1 1/2 cups water. Bring to a boil and then simmer until tender. Seasonings can be added - but do not add salt until they are tender, as the salt will toughen them.
I have cooked them in my rice cooker with brown rice with great success.
You can also just add them to soups or stews.
There are many types of lentils, but the three main types you will see in a grocery store are:
Green Lentils: These are nice and chewy and hold their shape quite well. Great for making a burger, a cold salad or adding to soups.
Red Lentils: These cook up quickly (10-15 minutes) and become quite mushy. They are beautiful for thickening soups or stews, or for Dahls
French DuPuy or Puy Lentils: These are a dark green / black colour and hold their shape nicely, which make them great for a cold salad or other dish where you want the lentil to remain intact.
For some lentil recipes, you can refer to my other blog: A Dietitian's Kitchen
STORAGE:
Dried lentils can be stored in a cool, dark place...but not the fridge...for up to a year.
After they are cooked, store them in a covered container in the fridge for up to three days.
So dig out that poor, neglected, forgotten bag of lentils and create a nutritious, delicious dish! I know you will be happy you did!!
Let me know how it goes!
BIO: Lentils are a legume, like beans and peas. They come from pods grown on a bush.
WHY EAT THEM???: Lentils are a great source folic acid and fiber, and a good source of protein and iron as well as many other nutrients. They can take the place of animal protein (meat, chicken, etc) in a meal.
What else is so great about lentils, you ask? Well, they are very inexpensive are quick and easy to prepare, can be used in tons of dishes (soups, stews, indian dahls, burgers, cold salads, etc.. AND, get this: they don't have to be pre-soaked before cooking!
HOW TO PREPARE: I almost always buy dried lentils in a bag. You can purchase them prepared in a can - but I feel, why bother when they are so easy and quick anyway. Rinse the dried lentils well and add about 1 cup lentils to 1 1/2 cups water. Bring to a boil and then simmer until tender. Seasonings can be added - but do not add salt until they are tender, as the salt will toughen them.
I have cooked them in my rice cooker with brown rice with great success.
You can also just add them to soups or stews.
There are many types of lentils, but the three main types you will see in a grocery store are:
Green Lentils: These are nice and chewy and hold their shape quite well. Great for making a burger, a cold salad or adding to soups.
Red Lentils: These cook up quickly (10-15 minutes) and become quite mushy. They are beautiful for thickening soups or stews, or for Dahls
French DuPuy or Puy Lentils: These are a dark green / black colour and hold their shape nicely, which make them great for a cold salad or other dish where you want the lentil to remain intact.
 | |||||
| Green Red French Puy |
STORAGE:
Dried lentils can be stored in a cool, dark place...but not the fridge...for up to a year.
After they are cooked, store them in a covered container in the fridge for up to three days.
So dig out that poor, neglected, forgotten bag of lentils and create a nutritious, delicious dish! I know you will be happy you did!!
Let me know how it goes!
Wednesday, January 12, 2011
January 2011 Pep Talk - Goals!
Have you set a few resolutions for yourself: eat healthier, exercise more, meditate, get organized.........
Feeling a little overwhelmed?
Some people are a little negative about New Year's Resolutions - saying that they set people up for failure.
I think setting goals is always a good thing - but if the goals or resolutions are unrealistic, unplanned or vague, then you may not get very far. It is also a good idea to measure progress and set new goals several times a year...not just at New Year's. January, June and September may be natural times to do this.
If you haven't made some clear goals yet, but know in the back of your mind that you need and want to eat healthier, take these three specific healthy eating goals and watch your health and energy improve!
- Eat Breakfast Everyday
- Choose Fresh fruit for a snack
- Fill half of your plate with vegetables at dinner
These simple tips can make a big difference in your health - then in June, you can take a look -if you have mastered these then move on and set some more healthy goals!
By the way, one of my resolutions: To send out a Pep Talk every week! Yikes! You can monitor my progress on this one!!
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