Dear Jake…

Before I became a ‘blogger” I was just an old fashioned, pen to paper writer. Usually these writings occurred around 2 AM on sleepless nights. Today, cleaning up the office, I stumbled across one such writing – a letter to my big brother Jake, who passed away when I was 15. While it’s deeply personal, it’s also inspiring and as I read through it I remember who I am and how I became the person that I am today. While you may question my decision to share this, I feel like it’s another step in my very long, slow healing process, and perhaps through my sharing, someone else may be affected. We never know whom we may be touching at just the right moment.

Jake,

On Aug 27/14 you would celebrate your 33rd birthday. In my head, we celebrate it with your wife and kids, at your home, with all your siblings, in laws, nieces and nephews. 

Then reality sets in. You’ll never have a wife or kids. You’ve never met your nieces, nephews, brothers/sisters in law. You’ll never own a home, grow old, or watch the sun set again.

You were taken from us far too soon. Some days that fateful snowy day feels like yesterday. Other times I question whether any of it ever really happened. 

If I could do it over again I’d make sure you had your snow tires on that day. I would not have watched you sweep the snow off your car and drive away. Instead, watching you from the kitchen window that morning, in that brief moment when you looked up and our eyes met, I would have run after you and begged you not to go. It was too slushy, too dangerous. Instead, I watched you go, never imagining it would be the last time I would see you.

You remain my inspiration, my hero. I close my eyes every night and am astonished by the fact that I am alive. I have outlived my big brother. I have had life experiences you never will. I have held our nieces and nephews – they are beautiful and energetic. I have tried wakeboarding, skydiving, and stand up paddleboarding. I have run 5k’s, 10k’s, half marathons, triathlons, and mud runs. I have organized events, sat on committees, and volunteered for a variety of causes. I have donated my blood, my hair, my time, and my money to those who needed it.

All of these things I do for you. I do them because you will never get the opportunity to. It seems so unfair to me that your life ended when it should have really just begun.

I take every life experience I can. I try to live without fear or worry. I am positive and hopeful for each day. Losing you has brought me to realize how short life is. Too short to be unhappy; too short to stay in a bad relationship; too short to spend it chasing someone else’s dream; too short to be afraid of the unknown; too short to put off the dreams that are forming in your head.

__________________________________________________________________________________

Now is the time to live your life. We only get one chance at this thing, and it can be stolen from us without notice at any moment. Chase your dreams. Take a risk. Dance. Talk to a stranger. Ask someone for their story. Listen. Play with a child. Hold those you love. Forgive & accept forgiveness. Make things happen – don’t wait for the opportunity to come to you, go & chase it! Smile.

A time is guaranteed to come that will knock you down and drag your weary body through the mud. Know that, as long as you are here, living & breathing, your story is not over. Your life will go on. Take that moment, allow yourself to feel the pain, the hurt. Then add that life experience to your story, pick yourself up, and move forward a wiser, more caring individual who is now capable to overcome more than you ever thought possible. Pass on your new-found wisdom with an open heart – you never know who may need it.

The Trouble With Busy.

We’re all busy.
We live in a world that glorifies busy. If you’re not busy, you’re not important.

Think about it: Our go to conversation starter is, “keepin’ busy?” and the answer, more often than not, is something along the lines of “too busy!”. We’re busy carting the kids from one event to another (though they’re too busy going from one activity to another to know any different); we’re busy going to work early and staying late (not that we get credit, as our bosses are also overworked and too busy trying to juggle their own schedule); we’re busy trying to keep our family and friends happy (unfortunately, they’re often too busy to notice).

Have you ever had someone shock you by responding to the “keepin busy?” question with a “no, not really”? What was your reaction? Lazy. Useless. We associate these words with people who aren’t busy, when in reality, it’s the jealousy we feel that causes us to think like this.

Just because you’re busy, doesn’t mean you’re being productive. It doesn’t mean that you’re doing good or causing change. Sorry, but your efforts might be futile.

Have you ever handed out the “too busy” answer? What is it that is/was keeping you so busy? If you can’t give me one or two simple answers of things that are occupying a lot of your time, chances are, you’re creating the busy in your life.

Why, you ask? Why on earth would we want to clutter our schedule? I’ve actually already given you the answer: because we glorify it. We associate being busy with being important. Surely if you’re running from place to place and never home, you’re doing a good thing and you’re irreplaceable, right?

I’ve been just as guilty at this game as the rest of the world. While working in a shop that always had a jam-packed parking lot, it was easy to stay busy. Working extra hours to put a few more cars through made me feel good – I was keeping my customers happy and being of value to my boss. At some point this came at a cost though – sacrificing dinners with my family or the occasional skipped workout. I’ve seen others in the trade choose between quality of work vs. quantity of work in order to meet their “busy” demands – fortunately I was taught this was never an option. Quality over quantity, all the time. Period.

Now that I’m out of that zone and into this new one – one where I have got a few extra hours in a week – I found the first few weeks really hard on my self-esteem. I wasn’t as busy… and as a result my self esteem plummeted. I felt unimportant and totally replaceable. I didn’t realize that I had such a strong busy = important connection as I do, until I wasn’t busy. I kept myself busy, squirreling around from one project to the next, trying to maintain my “important” status. In hindsight, the things I kept myself busy doing… really weren’t important. Isn’t it ironic that I tried to feel important by doing unimportant things?

Having come to this realization, I wonder how many of us are doing the same thing: Keeping busy doing unimportant things so that we can feel important. Is this an area you need to work on? How do you feel when you’re not busy? People who are chronically busy can feel anxiety when they don’t have a full schedule. They look for little things to fill their schedule with. I know this because I’ve been there (still am there, most days. Working on it!) People who are chronically busy will have a hard time answering that last question, as most have been so busy for so long that they do not remember the last time they weren’t busy.

Don’t get me wrong, being busy in itself isn’t a bad thing. Glorifying it and making it your entire way of life, however, is. As with everything else it’s a balance. Finding that equilibrium between being busy and enjoying the little things in life is sacred. There’s something to be said for being able to stare up at the sky for a few hours without a mind cluttered full of I should be‘s.

While you’re scheduling your upcoming weekend, make sure to schedule a few “non busy” hours. It’s okay – you’ll still be just as irreplaceable when you’ve got no urgent demands.

How do you answer the question of “Keepin’ busy?”

How do you feel if someone answers that question with a “no”?

What are you so damn busy doing? How do you feel when you’re not busy?

“Invincible”

So after an incredibly tough day, I’m driving home and this Hedley song comes on the radio. Pretty much made a mess of me!

Sometimes things aren’t what you’re hoping. Sometimes they don’t go as you planned, to the point that even your plan B/C/D/E… is no longer going to work, either. Yet something inside tells you to hang on, that it isn’t over yet.

This applies to so many areas of my life right now and while those are all personal stories that aren’t meant to be blasted on this “Giant Interweb”, there’s no way I’m the only one. Maybe you’re clinging to the edge of that cliff financially; maybe it’s your marriage, your career, your friendship(s), your body, your children. What lingers over the edge of that cliff is taunting you to let go, fall apart, and get lost in the darkness that lies beyond whatever you’re clinging to.

Yes, there is a point where we can benefit from letting go; some things are meant to be let go of. Yet, others are worth holding on to. You know which ones are which. Really, you do. You just need to slow down and ask yourself honestly which category they fall into – and listen to the answer. Listening to that voice of wisdom requires you to be still and be prepared to face the truth. Sometimes it’s brutal. Perhaps it was the mistakes of your past that have brought you to that cliff – and now they’re the force that’s pushing you over. Maybe it’s your fear of being alone that has brought you here into a dangerous relationship that now threatens to push you over that cliff. Whatever mistakes, fears, challenges have brought you to this cliff – it’s better if you can deal with them and make that decision to let go or push back – before they push you over.

“Invincible”

Took a long hard look at my life.
Lost my way while I was fighting the time.
A big black cloud, stormy sky
Followed me while I was living a lie.
So heartless, so selfish, so in darkness,
When all your nights are starless,
You’re running outta hope.

But I found the strength inside to see,
Found the better part of me,
And I’ll never let it go.

I’ve come a long, long way,
Made a lot of mistakes,
But I’m breathing, breathing,
That’s right
And I mean it, mean it
This time
I’m a little run down,
I’ve been living out loud.
I can beat it, beat it,
That’s right,
’cause I’m feeling, feeling,
Invincible.
Whoa-oh-oh-oh [x3]

When you’re gone for a day on your own,
Tear your heart out just to find your way home.
I’ve been so high, I’ve sunk so low,
I’ve come so far with nothing to show
For it mistaken, I got so good at taking,
But now I’m tired of faking.
This story’s getting old.

So I found the strength inside to see,
From the better part of me,
And I’ll never let it go.

I’ve come a long, long way,
Made a lot of mistakes,
But I’m breathing, breathing,
That’s right
And I mean it, mean it.
This time
I’m a little run down,
I’ve been living out loud.
I can beat it, beat it,
That’s right,
’cause I’m feeling, feeling,
Invincible.
Whoa-oh-oh-oh [x3]
Invincible.

I’m not the only one,
To crash into the sun and live to fight another day.
Like a super nova, that old life is over.
I’m here to stay.

Now I’m gonna be,
Invincible.
Whoa-oh-oh-oh [x3]
Invincible.

I’ve come a long, long way,
Made a lot of mistakes,
But I’m breathing, breathing,
That’s right
And I mean it, mean it.
This time
I’m a little run down,
I’ve been living out loud.
I can beat it, beat it,
That’s right
’cause I’m feeling, feeling,
Invincible.

Mexican Stuffed Peppers. ‘Cause yum.

Special shout out to my hubby in Germany at the moment… If he was at home, no way I’d be making stuffed peppers! Don’t worry bae, the smell of peppers cooking *should* be out of the house before you arrive home!

So after searching for some time on my trusty allrecipes.com for a Mexican-style stuffed pepper recipe that fit what I was craving, I got bold a decided to just make my own. I live on the edge like that.

Here’s what I did!

**Note: I made WAY too much stuffing for the number of peppers I used! Cut this recipe in half, or do what I did – have the delish filling as a one-dish meal. I added a mashed avocado to my leftover filling. So yum 🙂

• 1 cup each mushrooms and onions, chopped finely (use a PC manual food processor!)
• 1 large can of diced tomatoes (no salt added)
• 1 can of black beans, drained and rinsed 
• 2 cloves garlic, prepared with garlic press
• 1 cup quinoa
• 2 cups water
• 1/2 – 1 tsp of cumin (season to taste!)
• 2 cups corn, thawed and drained
• 1 zucchini
• 2 cups spinach, roughly chopped
• 1 tbsp worcestershire sauce
• hot sauce… you know you want to! (season to taste!)
• (at least) 3 peppers!
• 1 can of condensed tomato soup
• a little cheese to garnish!

Saute onions, mushrooms, and garlic in a large dutch oven. Add quinoa, tomatoes, water, cumin, beans and hot sauce. Cover and simmer until quinoa is cooked, about 25 minutes. You may need to remove the lid for the last few minutes to allow any extra liquid to evaporate. Add corn and thinly sliced zucchini (I used my PC spiral n slice!) . Cook 5 minutes more at low heat.

While filling is cooking, cut peppers in half and discard veins and seeds, leaving stems attached (I accidently removed one of mine!). Place peppers in a shallow bath of boiling water for 5 minutes. Remove and cool slightly.

Cutting super-thin slices of zucchini is easy with the spiral n slice!

Now – the fun part! Place peppers in a shallow baking dish and stuff ’em full of your quinoa filling! Once filled, top each pepper with a little tomato soup. Rinse can with water, add water to baking dish.

Bake at 425 F for about 40 minutes (I left mine a little bit too long – try to get them out before the skins wrinkle up like mine did! Top with a little cheese, return to oven just to melt the cheese, and enjoy! They keep and reheat well, so enjoy them as leftovers for lunches, too!

The finished product(s): On the top, my food prep for the week! Clockwise from top: Stuffed peppers; Mexican quinoa (stuffed pepper filling!); sauteed mushrooms, zucchini, and spinach; steamed broccoli; roasted sweet potatoes and chicken breasts (for spinach salads – maybe I’ll prep some salads in a jar tomorrow!); and in the middle, my trusty ready to go veggies. On the bottom, my pride and joy… Mexican stuffed peppers. ‘Cause yum.

Nutrition: Do you plan to fail?

“You don’t plan to fail, you fail to plan”.

In essence, if you aren’t planning, you’re failing. That’s a little harsh, but let’s face it: When you roll in after a long, stressful day at work, the family is hungry, and you’ve got exactly 45 minutes to get everyone fed and off to the arena and dance lessons … oh, and don’t forget to put a load of laundry on and call your mom while you’re at it… At this point in your day, your not nearly as concerned about the nutrient density of your food as you should be. You may have done well all day – a healthy go-to breakfast staple, a carefully packed lunch and healthy snacks – then comes the suppertime mayhem and -boom- all hell breaks loose. You blame your lack of energy on your long day and struggle with weight management. Did you consider that perhaps all those quick, easy empty starches you’ve been serving for dinner could be the culprit?

We live in a world full of “carbage”… foods full of empty calories that offer very little nutritional benefit to us. They’re so far removed from nature that you’re not even sure how they’re made anymore. (How does one get all those little yellow fish to smile? Oh… and the really terrifying thing is that this stuff is marketed toward children!!) These foods are quick to pack in our lunches, easy to prepare for our dinners, and convenient to take with us while we’re on the go. They have an additive for everything: texture, colour, freshness, taste, consistency, and even an additive to try to put some sort of nutritional value back into the food that was destroyed during the process by which it was prepared.

So… how does one plan for success?

• veggie prep. Fresh, washed, cut up veggies belong in a see-thru container at eye level in your fridge, ready to go at a moments notice. My sister no longer worries about how many veggies her boys get in a day – from the time they get home from school until dinner is ready, these veggies are on the table. The boys, who weren’t huge veggie fans before, munch away on these as they play and talk about their day. (She’s pretty awesome… Love you sista!)
• Make a menu. Yea, it doesn’t sound like a lot of fun, but it can save you a lot of time and money. Here’s how: when your local flyers arrive, sit down and pick out a few specials on lean meats and veggies. Spend a bit of time on allrecipes.com (or wherever you get your recipes from) to find some that sound like they’d appeal to your family. Look for things you can prep beforehand: can you cut, marinade, or cook the meat? Can you chop and freeze your veggies and meat in separate freezer bags, then pull them out the day before to thaw? This will cut your prep time down significantly.
• Speaking of allrecipes.com – if you’re not familiar with it, try the “ingredient search”. You can punch in whatever is on sale (and healthy!) at your local grocery retailer to find suggestions using those ingredients. You can even sort the search results by their rating to find tried, tested & true new favourites for your family.

Want more tips to help you plan for success? This is a topic I’m passionate about – so much so that I’ll be hosting a seminar about it at the North Huron Wescast Community Complex this spring! You won’t want to miss it – I’ll also be including some great, practical, easy recipes for you to take home. Stay tuned for more details!

Banana Sour Cream Bread: Make Over

I made this Banana Sour Cream Bread from Allrecipes.com today – it has over 3500 reviews and a 5 star rating. Of course, I made a few changes. Here’s the original ingredient list:

• 1/4 cup white sugar
• 1 teaspoon ground cinnamon
• 3/4 cup butter
• 3 cups white sugar
• 3 eggs
• 6 very ripe bananas, mashed
• 1 (16 ounce) container sour cream

• 2 teaspoons vanilla extract
• 2 teaspoons ground cinnamon
• 1/2 teaspoon salt
• 3 teaspoons baking soda
• 4 1/2 cups all-purpose flour
• 1 cup chopped walnuts(optional)

Here’s what I used:

• 1 avocado, mashed

• 1/3 c butter, softened
• 1 c honey
• 4 eggs
• 7 very ripe bananas, mashed
• 1 container sour cream (I bought it by accident… I thought I picked up Greek yogurt. That’s how this whole thing started) (FYI plain Greek yogurt would be an even better alternative, though you might need to thin it down a little)
• 2 tsp vanilla
• 4 tsp cinnamon
• 1/2 tsp salt
• 3 tsp baking soda
• 1 c wheat bran
• 1 c almond meal
• 2 1/2 c whole wheat flour
• 1/2 c chopped walnuts
• 1/2 c mini chocolate chips (this was my preference – you can adjust the chocolate/nut amounts to your taste!)

Directions:

1. Preheat oven to 350 degrees F. Grease four 7×3 inch loaf pans, or line muffin tins with liners (or use your Pampered Chef brownie pan like I did!!) 
2. In a large bowl, cream butter and avocado with honey. Mix in eggs, mashed bananas, sour cream, vanilla and cinnamon.  Combine remaining ingredients in another bowl; fold into banana mixture and stir. Divide into prepared pans.
3. Bake loaves for 45 minutes, or brownies/muffins 15-20 minutes, until a toothpick inserted in center comes out clean.

While mine are likely “heavier” than the banana bread is supposed to be (thanks to the added bran, additional banana and egg, and the whole wheat flour/almond meal combination) they’re also higher in fiber, protein, and lower in sugar. Did I mention that they’re also delicious??

Baking Make-Over: Transforming your favourites

Mmmm… fresh baking, The way you throw together random ingredients to make masterpieces. The way it fills your home with a delicious aroma. The way it melts in your mouth. The way it sits on your hips.

Yup, baking is great and while it’s important to enjoy treats on occasion, there are ways we can make those treats a little less detrimental to our bodies. The beautiful thing about baking is that you KNOW what you’re putting in it – as opposed to buying a prepackaged treat which likely contains more “crap” than you would add. In addition, if you’re a parent, passing on this vital skill while teaching your child(ren) to make healthier choices is imperative.  Here are some of the tips I use – feel free to add your own in the comments section below!!

Fats

• Avoid margarine at all costs – this stuff shouldn’t even be in your home. My favourite substitute is mashed avocado. It substitutes nicely for most recipes calling for margarine, butter, or shortening. Avocado is a source of healthy fat. A caution: it may turn really “white” baking slightly green, so use it wisely! If you’re not into using avocado, butter or coconut oil is always a better alternative than margarine.
• Some oils react to heat – flax & olive, particularly. While these oils are great sources of Omega 3 and we should consume them, they are best consumed raw, such as in salad dressings. If you’re going to be heating a fat, choose one that doesn’t break down when heated, like butter or coconut oil.
• Swap out a portion (1/4 to 1/3) of the fat source (ie butter) for some mashed fruit. I’ve heard of people using baby food for this, but any mashed fruit works. This is especially great when making banana or pumpkin breads – simply increase the amount of mashed fruit/vegetable for extra flavourful baking.

Sugar/sweetener

• The more research that’s done regarding sugar and it’s effects on the body, the scarier this stuff is. Don’t believe me? Take 5 minutes to Google “Effects of Sugar” and read through a few articles, then come back; I don’t need to tell you why it’s harmful – there’s so much information out there on it already. From its physical and physiological effects, to the way it rots our teeth and the deficiencies it creates in our bodies, there is no lack of research regarding its harmful effects on our bodies. So, what can YOU do about it?
  • most recipes use way too much sweetener. Your first step is to reduce the amount of sweetener by about half. If you’re used to prepackaged foods, this may seem like a shock at first, but as you conquer your sugar cravings over time, you can continually cut this back.
  • sweeten smarter. While I’m not a fan of any chemical sweetener, there is a better alternative than sugar. Your #1 choice? Honey. Packed with antioxidents (as many as spinach!), this all natural sweetener is worth buzzing about. Look for opportunities to buy locally and support an apiary (“bee farm”!). We buy directly from Fear’s Apairies in Wingham, ON. Bee farmers have struggled in the past few years with the harsh conditions and some of the pesticides being used on crops that are killing their hives off – they need our support, both at the farm gate and to rally against the chemicals killing their bees. Don’t know the difference between a bee and a wasp? The following infographic will quickly educate you…
  • 

Flour:

• This one’s a little tougher; everyone loves the soft, fluffy texture of their baked goods. Unfortunately, that texture has a price. Refined flour, made by stripping all the “good stuff” (bran, germ, etc) off wheat and bleaching what remains, has no nutritional value and is yet another fast-burning fuel source that, like sugar, will leave you feeling more tired and lethargic after consumption. Finding a “fuel source” that’s going to last a little longer and actually help you feel full isn’t always easy. Using whole wheat flours changes the texture slightly, but results in a much healthier product. The additional fiber will add satiety and slow down the absorption of your baked good.
• Swap out some of the flour for soaked large flake oatmeal, wheat or oat bran, or pulsed oatmeal. Any of these will increase fiber content.
• Other alternatives: if you’re looking to reduce your gluten intake, alternative flours have become more mainstream lately. Beware that some of them are treated in much the same manner as all-purpose baking flour: stripped of nutrients and bleached. Brown rice flour, whole grain amaranth flour, or almond meal/flour are great options to increase nutritional value (higher protein content) without the gluten. Keep in mind, it takes a lot of time for even gluten-free wizards to get the combination right. You may find you have a heavier product using gluten free flours.

Artificial Colouring

• Here’s another ingredient that we are only beginning to find out it’s effects. Artificial colouring (often labelled something like “FD&C # 53” on prepackaged items) in conjunction with sugar (because lets face it, they always appear together – usually in packaged food geared towards children) is being linked to ADHD & obesity. While this research is preliminary from my understanding, you wouldn’t let your child eat paint, would you?
• Skip the artificial colours whenever possible. A natural vanilla or chocolate frosting is a better choice. If you want to add colour, try adding natural fruit juices, say from thawed berries or fresh squeezed fruits or veggies. Other garnishes that are all natural: lemon zest, fresh berries and fruit slices.

Undoubtedly, it will take a little getting used to, but you’ll learn how to create mouthwatering treats that don’t have to derail your best efforts to be healthy. Most importantly – don’t forget that it’s OKAY to have the treat you really want – occasionally. It may be better for you to buy one brownie at the bakery and thoroughly enjoy eating that one brownie, than to bake an entire 9×13 of brownies that disappear within a few hours, only to magically reappear attached to your hips (they’ll last longer than a few hours there!!). It’s all about consistency – have your treat on occasion – eat clean the rest of the time. Your consistent good efforts will win out overall.

A Week’s Worth of Healthy Eating!

Those of you that know me will know a few things about me –

• I love to shop local and support my friends and neighbours
• I’m a bit of a health freak (obvious?)
• I’m on the cheap side (I blame my Dutch background – thanks Dad!)

So, how does a girl support all three of these criteria? By making a thrifty menu based on the local grocery store flyer. If you’re in the Lucknow area, you’ll appreciate this one! Here’s our menu for the week, based on what’s on sale. Grocery list and Recipe prep below!

Note: I didn’t include breakfast, but I recommend fruit, eggs, or the biggest oatmeal you can find and have the time to cook (not from a package please!!). While you’re in Lucknow, grab some flaxseed at the Bakery – they’ll grind it fresh for you. Throw it on your oatmeal along with chia seeds, cinnamon, ginger, and honey for some superfood oats!

Menu:

• Monday
• Lunch: Salad with chicken, tomato, and peppers (dressing of choice, I’ll include one below!)
• Supper: Wraps with prepared salad
• Tuesday
• Lunch: Spicy Chicken Soup
• Supper: Sausage Pasta Primavera
• Wednesday:
• Lunch: Soup, salad, or leftovers
• Supper: Chicken Stir Fry
• Thursday:
• Lunch: Soup, salad, or leftovers
• Supper: Wild Sole Filet with brown rice and veggies
• Friday:
• Lunch: Soup, salad, or veggies
• Supper: Pork tenderloin with apples, baked potatoes, and veggies.

*Most of the recipes I’m sizing for about 4 people, but some make 6-8 servings, so leftovers for lunch!

Groceries:

Snacks:

• Oranges (10 lb bx, $7.99)
• Plain yogurt (750 g, $1.88)
• Apples (3 lb bag, $2.69)
• Kiwi (1 kg, $3.49)
• Bosc Pears ($1.29/lb)
• Grapes ($2.49/lb)
• Veggies: carrots, celery, cucumber, etc…

Other groceries:

• Produce:
• Roma tomatoes (1.29/lb, need about 3 lbs)
• Zucchini (1.99/lb, need about 6 zucchini)
• Peppers (Mixed mini bell peppers, pk 4, $3.49, need one package
• Spinach or lettuce for salad
• potatoes (5 lb, $1.79)
• garlic
• 1 green bell pepper (for pasta)
• 20 fresh basil leaves (for pasta)
• Avocado (for salads and wraps)
• :Meats
• Chicken breasts (boneless, skinless. $3.99/lb – need 8 for soup recipe [seems like a lot, haven’t tried it yet!], plus enough to have for stir fry and wraps one night each, and more for salads)
• Fresh Farmer’s Sausage ($3.99/lb – need 1 lb)
• Pork tenderloin ($4.49/lb, need 2 lbs)
• Canned Goods
• 2 cans peeled diced tomatoes (for soup – Aylmer brand is 99 cents!)
• 1 can whole peeled tomatoes (for soup)
• 1 can condensed tomato soup (Campbells, 4/$3) (for soup)
• 1 can whole kernal corn (soup)
• 2 cans chili beans (for soup)
• 1 jar chunky salsa (650 ml, $2.99) (for soup)
• Dairy:
• Cottage cheese (500 g, $2.89 – optional, for snacking!)
• Sour cream (optional – to serve with soup)
• fresh Parmasan cheese (for pasta)
• Others:
• Frozen: 2 bags green giant valley selcection mixed frozen veggies (1 California blend for stir fry + 1 other)
• Brown rice
• whole wheat or brown rice pasta (bow ties)
• whole wheat wraps (for Monday night wraps)
• Pantry items you probably already have: olive oil, balsamic vinegar, basic spices, onions,

Meal Prep Instructions:

Weekend food prep (or whenever you have some time

• make fruit salad with all your fresh fruit, if desired
• cook chicken for salads and wraps, prepare soup according to recipe
• Pork tenderloin with apples:
• Smoky  Applewood Pork  Tenderloin  with  Apples (6-­‐8  servings) – prep and freeze (this is a freezer meal workshop recipe!)
  1. Gallon bag – Add  items  below  to  bag.
  � 3  apples,  wedged  with  Apple  Wedger and  then  cut  in  half
  crosswise
  � 1  red  onion,  wedged  with  Veggie  Wedger and  then  cut  in  half
  lengthwise
  � 1  tbsp  (15  mL) canola  oil
  � 1  tbsp  (15  mL) Smoky  Applewood Rub
  Squeeze  out  as  much  air  as  possible;  seal.
  2. Combine  in  Measure,  Mix  &  Pour® or  Manual  Food  Processor.
  � ½  cup (125  mL) balsamic  vinegar
  � 3  tbsp (45  mL) olive oil
  � 2  tbsp (30  mL) Smoky  Applewood Rub
  � 1  tbsp (15  mL) sugar
  � 2  tsp  (10  mL)  Dijon  mustard
  Process  marinade  until  blended.
  3. Open  large  bag  containing  trimmed  pork  tenderloins.
  Add  marinade  from  step  #2.
  4. DOUBLE-­‐BAG:  Place  both  bags  into  another  large freezer  bag.  Insert
  pre-­‐bagged  instruction  label.  Seal  and  freeze.

Monday – no recipe for salad or wraps – pretty sure you can figure those out! Here’s my salad dressing I’m loving

Italian Dressing
1/2 c White wine vinegar or balsamic vinegar
1/4 tsp each salt, onion powder, dried basil
1/2 tsp dried oregano
2 pressed garlic cloves
1 tsp honey
Top up with enough olive oil to equal 1-1/2 cups of dressing total. (Does that make sense? It will take just under a cup of oil.)

Mix in a jar, shake it up and enjoy!

Tuesday: Sausage primivera  – with a few modifications – all green zucchini, ww noodles!

Wednesday: Chicken stir-fry – chicken, 2 zucchini, 1 bag green giant valley selections California mixed veggies + sauce of your choice. Serve with brown rice, if desired.

Remove pork tenderloin from freezer to thaw for Friday!

Thursday: Wild Sole Filet – prepare as desired, try sprinking with lemon juice, pepper, garlic, and dill, brown rice, and the other bag of frozen veggies.

Friday: Pork tenderloin with apples:

COOK  TIME:  About  25  minutes
DAY  OF  COOKING:
1. Preheat  oven  to  425°F (220°C).  Place  thawed  pork  in  center  of  Large  Bar  Pan.
2. Pour  thawed  apple  mixture  around  pork.
3. Bake  20-­‐25  minutes  or  until  pork  reaches  145°F (63°C).
SERVING  SUGGESTION:  Serve  with  a  mixed  green  salad, brown rice, and mixed fresh veggies.

Creating a Veggie “Tray” They’ll Remember you for!

For our family Christmas this year, I was asked to bring a veggie tray (seems to be a trend!). Rather than just bringing a plain ol tray of veggies, I wanted to make it fun… So, I made a Winter-y scene of veggies, complete with a decorated broccoli “tree”.

Here’s what I used!

• 1 styrafoam cone (Found mine at a dollar store, I’d say it was about 9″ tall)
• 2 small bunches of broccoli
• 1 orange sweet pepper
• 1 yellow sweet pepper
• 3 large carrots
• 1 pkg grape or cherry tomatoes
• additional veggies (optional): cucumber, radish, mushrooms, etc…
• Toothpicks and (optional) a large bamboo skewer.

(Right) First, wash all your veggies. Use a salad spinner to make sure all the moisture is out of your veggies! 

(Left) Insert a large bamboo skewer down the centre of your cone. This step is optional, but makes it easier to handle the cone both when building it and eating from it!

Next, trim all broccoli to the right size. You’ll want them to be serving size pieces, with about a half inch of stalk on each piece. You’ll need this stalk to put a toothpick in, and to make a big, full tree! As you trim it, insert a toothpick into the stem end and gently press it into the cone. You’ll want them on a slight downward angle, so that the toothpick holds the broccoli up – See pictures!!

Now for the really fun part!! Use your cherry tomatoes to add cute “decorations” to your tree! Fill in any of the gaps in your tree with cherry tomatoes or other colourful diced veggies. I used tomatoes as balls and orange pepper strips as a ribbon around the tree – but this is the fun part where you use your imagination to do whatever you’d like! Don’t forget a yellow pepper “star” for on top!To complete my “scene” I created a “walkway” of carrot coins cut with a crinkle cutter (everyone loves carrot so use lots!) and filled the rest of the tray with “snow” (cauliflower pieces). Make sure all the pieces in your masterpiece are snack size!

I also added a little “snowman” made from mushrooms. I should have done several of these tho! They were too easy and pretty cute. I gave mine a hat made from my yellow pepper but could have also added some celery or carrot stick arms! This little guy was super popular!!

For the finishing touch, I added a “frame” around the outside of cucumber and radish, sliced with the crinkle cutter. This added a little more variety and gave the whole tray a really nice, “polished” look. I served mine with Epicure Ranch dip mix (using greek yogurt and a little milk) and my yummy sweet potato hummus!

Ten Tips to Keep You on Track Over the Holidays

Who doesn’t LOVE this time of year? All the parties, gathering with family and friends, the dinners shared, cookies and candies that only come out once a year… While all of these are good things that we should be able to enjoy, they can wreck havoc on our progress that we’ve worked so hard all year to achieve. Here’s a few tips to help keep you on track over the next few weeks!

“What you do between New Year’s and Christmas is more important than what you do between Christmas in New Year’s”… well, apparently not…

1. Hydrate!

One idea for tracking your daily water & making sure you’re getting enough – use a permanant marker to mark your bottle!

Drinking enough water is important anytime of year, but especially right now. Water will help keep your metabolism engine running and help you feel full sooner. It’s also really important when we’re snacking on all the sweet & salty snacks available right now. Sometimes, the “hunger” we feel is really just thirst – pay attention to your body’s signals.

How much water is “enough”? Divide your body weight (in pounds) by 2. Aim to drink that many ounces of water every day. For example, if you are 150 lbs, you should be drinking 75 oz of water daily. (8 oz per cup/4 cups per litre = 9.4 cups or about 2 and a half litres)

2. Don’t “save up” for a meal

How many times do you hear of someone skipping lunch because they’re holding out for The Big Feast later in the day? This is when the red lights should be flashing in your head. “Saving up” for a meal pretty much guarantees that you’re going to overeat. You’ve waited so long that you’re so damn hungry you consider eating the centrepiece while the meal is being served. Keep reading for the better bet…

3. Have a snack before you go!

Having a light snack or small meal before you leave for your party (think something nutrient-dense but calorie light, such as a spinach salad with raspberries and walnuts or a broth soup). Having a snack to keep hunger in check will help you maintain your portion sizes when the mashed potatoes are passed around.

4. Just. Keep. Moving.

Swimming, walking, dancing… whatever you’re doing, KEEP doing it!

I get it, it’s a crazy busy time of year. You’re busy with visiting and parties and school concerts and… well, your workout routine has begun to slip a little. With all the extra goodies around, this is the worst time of year to neglect your workout! If you’re struggling to find the time to workout, remember that you can break down your regular 30 minute workout in to 3×10 minute segments spread throughout the day, if that’s easier to fit into your day. If you can’t afford to spare much time, kick up the intensity (try some HIIT – High Intensity Interval Training) and go for a shorter period of time. Alternatively, getting your workout done first thing in the morning will take the pressure off you for the day and ensures you don’t procrastinate.

Use the extra time with family and friends as a reason to go for a walk and be active together. Not only will you have a good chance to catch up, you’ll also BOTH get the benefits of physical activity!

5. Choose treats that are “worth it”

Auntie Barb brought her fruitcake over? While it’s a super kind gesture of her, if you don’t truly 100% love the “treat” food you’re eating… WHY are you eating it?? When the cookie tray is set in front of you, rate (in your head, not out loud!!) the ones you REALLY want on a scale of 1 to 10. If it’s anything less than an 8, skip it.

6. Bring a healthy dish!

How about building yourself a reputation as the girl who brings the veggie platter or healthy side dish? People will appreciate having a healthy alternative, and you’ll always know that at least one dish at the party will be clean!

7. Practice portion control 

Some of our favourite “once a year” foods make their appearance at this season – it can be difficult to stick to a small serving of stuffing when we really just want to sit down with the entire serving bowl and a spoon. Here’s an easy guide for your servings, any day:

When enjoying a Christmas party, it’s not uncommon for everyone at the party to bring a dish, resulting in a main meal of 10 dishes. Even if you’re taking small portions, you can still end up with a heaping plate full. Pay attention as you “load up” – and do you really need that second plate??

8. Observe your plate…

Yup, that’s right – look at it. First thing to notice,  before you fill it: what size is it? Use a smaller plate to assist with potion control. Second thing to look for (as you’re filling it) – is it colourful? Filling your plate with colourful veggies – salads loaded with mixed greens and colourful peppers, raw veggies, steamed broccoli and carrots, roasted yams and squash – will fill you up with nutrient dense food that has a high water and fiber content.

9. Limit alcohol

I went there, I said it. I don’t drink and people think I’m crazy for it, but it’s for a good reason! One of the reasons I pass on the booze? At 7 calories per gram (that’s almost twice as many cal/gm as protein or carbohydrates) and ZERO function in the body, alcohol weighs in at the TOP of the list of empty calories. Keep consumption in moderation!

10. ENJOY

Here’s an important one: I’ve talked all about being conscience of what you eat and how much you eat. REALITY CHECK: It’s the holidays. You should be sharing every part of the holidays with people you love. If you’re spending every minute of your holidays STRESSING not only about the parties and plans and gifts and etc, etc, etc…. AND worrying about everything that you’re eating – you leave very little of yourself to enjoy your time with family and friends.

Follow the tips I’ve given you, but don’t stress to the point that your entire holidays are ruined. If you’re dreading your family dinner because you’re so worried about your waist, something is wrong. Enjoy the things you love about the holidays – even the treat. Eat them slowllllly.. notice the appearance, the texture, the flavour, and the aroma of your food. When you fully enjoy your food, you’ll be satisfied with less. Try it – eat your dessert slowly, enjoying it fully; when you get half way through it, set it down. You may be surprised at your lack of desire to pick it back up again.

Have a safe and healthy holiday season! Merry Christmas & Happy New Year!