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Archive for October, 2013

Here are 4 breakfast suggestions from

Scientist / Nutrition expert Dr. Aileen Burford-Mason

The following breakfasts are healthy high protein, high 
energy breakfasts

1)    1 hard-boiled, micro-waved or poached eggs
      1 slice whole wheat or rye bread with a little butter
      1 piece of fruit or 1 large tomato
2)    Cottage Cheese and Fruit plate
      1 ½ cup cottage cheese
      1 cup of any combination of the following: Grapefruit, 
      cantaloupe, water melon, blueberries, mango, kiwi
3)    Fruit Shake
      1 cup of strawberries or ½ cup of blueberries 
      (fresh or frozen; not tinned)
      ½ cup plain 1% yogurt with active bacterial cultures
      1 cup 1% milk
      1 tbsp. whey or other protein powder
Blend all ingredients well. Can be made and stored overnight 
in the fridge
4)    Swiss Muesli
      1 cup of plain 1 or 2% yogurt
      1 scoop whey protein powder
      1 pear or apple, grated with the skin on, or 
      1 cup strawberries or other berries, mashed
      Cinnamon to taste
      1 tbsp. uncooked oatmeal
      1 tbsp. sunflower or pumpkin seeds, or chopped walnuts
Mix all ingredients together and leave overnight 
in the fridge

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Fall is the perfect time to make the most of our seasonal vegetables. This is my favorite slow-cooker soup recipe. (But, it can also be made stove top) For a high protein addition choose Quinoa rather the rice or pasta. Enjoy !

Slow Cooker Lentil Vegetable Soup Recipe

Ingredients  This recipe makes 12 servings

  • 1 1tbsp tbsp( 15 mL) (15 mL) vegetable oil
  • 4 celery stalks, with leaves, chopped
  • 2 onion, chopped
  • 2  tsp (10 mL) cinnamon
  • 2  tsp (10 mL) ground cumin
  • 2  tsp (10 mL)  ground ginger
  • 2  tsp (10 mL) pepper
  • 2  tsp (10 mL) turmeric
  • 2 cans 10 oz/284 mL) vegetable stock
  • 1  can (28 oz/796 mL) diced tomatoes
  • 2 cups (500 mL) diced peeled  seeded squash or Sweet Potatoes
  • 3/4 cup (175 mL)green lentils or brown lentils
  • 1  can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1 cup (250 mL) cooked small pasta or rice OR Quinoa
  • 1 zucchini, diced
  • 1/4 cup (50 mL) fresh parsley, chopped
  • 1/4 cup (50 mL) fresh coriander, chopped – optional
  • 1/4 cup (50 mL) lemon juice

Preparation:

In large skillet, heat oil over medium heat; fry celery, onions, cinnamon, cumin, ginger, pepper and turmeric until onions are softened, about 5 minutes. Scrape into slow-cooker. Add vegetable stock, tomatoes, squash, lentils and 4 cups (1 L) water. Cover and cook on low until squash is tender, about 6 hours.

Stir in chickpeas, pasta and zucchini. Increase heat to high; cover and cook until pasta is hot and zucchini is softened, about 25 minutes. Stir in parsley, coriander and lemon juice.

    Nutritional Info
Per each of 12 servings:
cal 161
pro 7 g
total fat 2 g
sat. fat trace
carb 30 g
fibre 5 g
chol 0 mg
sodium 487 mg
% RDI:
calcium 6%
iron 22%
vit A 23%
vit C 32%
folate 49%

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  1. Take Vitamin D3 daily.  1000 I.U is minimum amount.  For optimal health, tell your Doctor you would like your blood levels checked (25 Hydroxy Vit. D. test) and increase accordingly.
  2. Stock up on Oreganol (capsule form of oil of oregano) the best remedy for colds, viruses and bacteria.  Take one at first sign that you might be getting “something” For reduction of flu symptoms, try Oscillococcinum a homeopathic remedy.
  3. Use a slow cooker to make nutrient rich vegetable soups, chilli  and stews
  4. Create a small home gym to maintain your fitness when it is icy, too cold or stormy to go out to a gym.  All you need is a mat, stability ball, some hand held weights.
  5. Surrender to sleep.  Be good to yourself and go to bed 15 min. earlier.  Don’t watch violent or disturbing TV programs or news before bed.  Turn off technology.
  6. Make friends with winter.  Try snowshoeing for a top cardio workout.  If you can walk, you can snowshoe!
  7. For inner calm, here is a 1 minute exercise:  slow down your breathing to 6 diaphragmatic breaths for one minute.
  8. Start your day with a healthy protein breakfast:  smoothie (protein powder, unsweetened almond milk, a dollop of Greek yogurt) or have eggs.  A handful of almonds or walnuts contains fibre vitamins and minerals
  9.  Avoid slipping and falling on icy patches on the sidewalk: try winter traction cleats over your shoes or boots.  Available at sports stores or internet.
  10. Wash your hands frequently to stay germ free.

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