A Christmas Poem

We, Angels and Mortals, Believers and Nonbelievers,
Look heavenward and speak the word aloud.
Peace. We look at our world and speak the word aloud.
Peace. We look at each other, then into ourselves,
And we say without shyness or apology or hesitation:

Peace, My Brother.
Peace, My Sister.
Peace, My Soul.

This is excerpt from the poem, Amazing Peace, that was read by Maya Angelou at the lighting of the National Christmas Tree (2005).

The Girl Effect

Two weeks ago, I watched an Oprah show that resonated with me. Nicholas Kristof and Sheryl WuDunn, co-authors of Half the Sky talked about the Girl Effect.

What is the Girl Effect?

There are 600 million adolescent girls living in poverty in the developing world. By giving one of these girls a chance, you start the girl effect. When girls have safe places to meet, education, legal protection, health care, and access to training and job skills, they can thrive. And if they thrive, everyone around them thrives too.

Watch the following video

Sharing Recipes--Eggnog

It wouldn't be Christmas without eggnog. This recipe has been in my family for years.

Enjoy!


Ingredients

6 cups cold milk
6 eggs
12 tsp sugar
3 tsp vanilla
6 scoops ice cream
Nutmeg

Procedure

• Combine all ingredients in a mixing bowl.
  

• Using a blender, mix until smooth.

• Cool in the refrigerator.

• Pour into punch cups and sprinkle with nutmeg.

Makes 12 servings

Mushroom Magic

A study of 2000 Chinese women found that daily consumption of mushrooms (more than 10 grams) reduced the risk of breast cancer by 64%. Mushrooms are loaded with conjugated linoleic acid, a compound that helps protect against the too-high levels of estrogen linked to some breast cancers. They also provide potassium, selenium, riboflavin, thiamine, folate, Vitamin B6, and zinc.

In a recent article, Dr. Oz proposed a few mushroom makeovers that could slash calories and saturated fat. Simply replacing some of the ground beef in such dishes as lasagna and chili can result in 420 fewer calories, and the mushroom makeovers taste just as good as the all-beef versions.

A few tips...

• When buying mushrooms, look for firm buttons with no bruises.
  

• Flavour develops as the mushrooms grow, so the largest of any variety have the most flavour.

• Do not store mushrooms in cling wrap or plastic. Place them in paper bags and store in the vegetable crisper of the refrigerator.

• Five days should be the maximum storage time in the refrigerator.

• Rinse mushrooms just before using them, but do not peel them or remove the stalks. the nutrition of mushrooms is just under the skin and will be lost by peeling. Just slice, quarter, or chop with the skins intact.
  

• Cook mushrooms quickly. If using them in a slow dish such as a casserole, add the mushrooms for the last 20 minutes.

Are You A Carrot, Egg, Or Coffee Bean?

When life throws you in hot water, you can choose to be a carrot, an egg, or a coffee bean.

The carrot goes in strong, hard, and unrelenting. However, after being subjected to the boiling water, it softens and becomes weak.

The egg is fragile: its thin outer shell protects its liquid center. But, after sitting in boiling water, its insides harden.

The ground coffee beans are unique. They change the boiling water.

When adversity knocks on your door, how do you respond?

Are you like the carrot that seems strong, but with pain and adversity, wilts and becomes soft?

Are you like the egg that starts with a malleable heart, but changes with the heat and acquires a stiff spirit and a hardened heart?

Or, are you like the coffee bean that actually changes the hot water--the very circumstances that bring the pain? If you are like the bean, when things are at their worst, you get better and change the situation around you instead of letting it change you.

Dieting on a Budget

As the temperature falls, many of us start to crave more carbohydrates. Breads, pasta dishes, and desserts are tempting fare on cold, blustery days. But, over-indulgence can result in unwanted pounds. So, it makes sense to be carb smart:

Consider the following tips:

• Look for the phrase "whole grain" on ingredient lists. Whole grains will help improve blood glucose and cholesterol readings.

• Stretch out servings of starchy foods like pasta and rice by adding plenty of low-calorie vegetables to the mix. For example, adding a cup of sauteed mushrooms and peppers to a cup of pasta will double the portion without adding too many calories.

• When baking items like muffins, increase the recipe yield. Make 15 smaller muffins instead of the 12 called for in the recipe. Be sure to adjust baking times.

• Substitute whole grain bread crumbs for regular ones.

• Use whole wheat flour for part of the all-purpose flour called for in cookies and muffins.
  

A Bit of Humour

Children were lined up in the cafeteria for lunch. At the head of the table was a large pile of apples. Someone had written a note and placed it next to the apples. It read, "Take only one. God is watching."

A large platter of chocolate chip cookies was placed at the opposite end of the table. One little boy wrote the following note and placed it next to the cookies, "Take all you want. God is watching the apples."

Source: God Jokes

Sharing Recipes--Francesca's Chocolate Snowballs

Growing up, this was one of my favourite Christmas treats. Each year, my mother (Francesca) would make a few batches of these snowballs during the holiday season.

Enjoy!


Ingredients

4 ounces Kraft Philadelphia cream cheese, softened
2 tbsp milk
2 cups icing sugar
2 squares unsweetened chocolate
1/4 tsp vanilla
Dash of salt
3 cups Kraft miniature marshmallows
2 cups coconut (amount may vary)

Procedure

• Combine softened cream cheese and milk until well blended.
• Gradually add sugar.
• Melt chocolate and add to mixture.
• Stir in vanilla and salt.
• Fold in marshmallows.
• Drop rounded teaspoons of the mixture in coconut and toss until well covered.
• Place on baking sheet.
• Chill for 24 hours or until firm.

Makes 36 snowballs

Do You Have A Missing Tile?

In his book, Happiness Is A Serious Problem, Dennis Prager talks about the Missing Tile Syndrome.

According to Prager, many of us suffer from this syndrome and are very effective at sabotaging our happiness. Whenever we look at something or someone in our lives, we fixate on the smallest of flaws and ignore everything else. In the book, Prager mentions a conversation he had with a bald man who was very sensitive about his hair loss. Whenever he entered a room, all he saw was hair--other people's hair.

Prager advises us to identify the missing tile in our lives and then follow one of these steps:

• Get it.

• Replace it with a different tile.

• Forget about it and focus on the tiles in your life that are not missing.

Ask Yourself...

Sometimes, money can buy stuff that makes us happy. But, before opening our wallets, we should pause and mentally ask ourselves a few questions which must be answered honestly. Only then, will we know if we are investing in something that will truly add joy and/or utility to our lives.

Ask yourself...

• Is this something I will use at least once a week?

• Will this thing be useful for at least a year?

• Will this thing make me smile each time I use or wear it?
  

• Am I hoping that this thing will make me as thin and beautiful as the model in the ad?

• What am I willing to give up for this purchase?

• Can I wait until this thing goes on sale?

A Bit of Humour

A man was lying on the grass and looking up at the clouds. He was identifying shapes when he decided to talk to God. "God," he asked, "how long is a million years?"

God replied, "In my frame of reference, it's about a minute."

The man asked, "God, how much is a million dollars?"

God replied, "To Me, it's a penny."

The man then asked, "God, may I have a penny?

God replied, "In a minute."

Source: God Jokes

Better Sleep On A Budget

According to clinical psychologist, Dr. Michael Breus, more than 70% of North Americans are sleep deprived.

He provides the following tips to help decrease our sleep debts:

• Wake up to the light. Sleep with the shades open and allow natural light to enter the room and wake you up at an appropriate time.

• Once you are up, turn on all the lights.
  

• Position the alarm clock so it cannot be seen once in bed.

• Avoid napping the day before and three days after the seasonal time change. Naps can actually make it harder to fall asleep.

• Exercise on a regular basis. Try to schedule workouts several hours prior to turning in.
  

Dieting on a Budget

According to the experts, no more than 30% of our calories should be coming from fat. And that should be good fat, like the type in olive oil and fish containing omega-3 fatty acids.

Consider the following fat-busting tactics:

• Spread your fat throughout the day.
  

• Use wine, herbs and spices, broth or juices (lemon, orange or tomato) to cook vegetables.

• Switch from high-fat meats such as ribs and sausages to leaner cuts like skinless chicken, turkey breast, or fish.

• Use more egg whites and less yolks. Two scrambled eggs have a fat content of 5 grams compared to two scrambled whites which have less than 1 gram.

• Be careful at the salad bar. Use a regular spoon instead of a large ladle when pouring salad dressing.

A Cranberry Remedy

According to researcher, Amy Howell of Rutgers University, drinking cranberry juice beverages or eating cranberries regularly can lower the odds of getting a urinary tract infection in women who get recurrent infections. "Drinking one to two glasses of cranberry juice cocktail a day is really all you need," says Howell.

Cranberry juice is a good source of calcium--it strengthens teeth and bones and helps prevent osteoporosis. It is also effective in reducing harmful bacteria in the mouth and preventing plaque formation.

Other benefits of cranberry juice include...

• Breaking down and preventing the formation of kidney stones.
• Slowing down the aging process and breaking down breast cancer cells.
• Decreasing the problem of cellulite and improving overall skin health.
  

Cranberry juice is too astringent to drink straight. So, companies sell "cocktails" which can contain large amounts of sugar. Ocean Spray Low Calorie Cranberry Cocktail is about 27% cranberry juice and 73% water plus the safe artificial sweetener, sucralose. It's a good way to get the benefits of cranberry for only 40 calories.

The Joy of Yawning

According to the authors of the book, How God Changes Your Brian, yawning is one of the best-kept secrets in neuroscience. Both Dr. Andrew Newberg and therapist, Mark Robert Waldman believe that yawning should be integrated into all exercise and stress reduction programs.

Brain-scan studies have shown that yawning activates the precuneus, a tiny structure in the folds of the parietal lobe. The precuneus plays a central role in consciousness, self-reflection, and memory retrieval. This is one of the hardest hit areas by Alzheimer's and other age-related diseases. Yawning also helps regulate the temperature and metabolism of your brain.

Evidence has shown that yawning helps individuals on military assignment perform their tasks with greater accuracy and ease. And, Olympic athletes yawn before performing.

So, if you want to maintain a healthy brain, yawn...

• When you wake up.
• When you are confronting a difficult problem at work.
• When you prepare to go to sleep.
• Whenever you feel anger, anxiety, or stress.
• Before giving an important talk.
• Before you take a test.
• While you meditate or pray.
  

The authors suggest that you may have to fake six or seven yawns before a real one will emerge.

Sharing Recipes--Chocolate Zucchini Cake

This easy-to-make cake is both nutritious and delicious. Adults and children alike will find it hard to resist the combination of zucchini, chocolate chips, and cinnamon.

Enjoy!



Ingredients

1 3/4 whole grain pastry flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1 1/2 tsp cinnamon
1/4 tsp salt
2 eggs
1/3 cup brown sugar
1/2 cup plain yogurt
1/3 cup canola oil
2 tsp vanilla extract
1 1/2cups shredded zucchini
3/4 cup semi-sweet chocolate chips

Procedure

• Preheat oven to 350 degrees Fahrenheit.
• Line a 8" x 8" baking pan with aluminum foil
• Coat the foil with cooking spray.
• In a large bowl, combine the flour, baking powder, baking soda, cinnamon, and salt.
• In a separate bowl, beat the eggs, sugar, yogurt, oil, and vanilla with a wire whisk. Stir in the zucchini and chocolate chips.
• Add the zucchini mixture to the flour mixture and stir until blended.
• Scrape into the prepared pan.
• Bake for 40 minutes or until a wooden pick inserted into the center comes out clean.
• Let the cake cool for 30 minutes.

Makes 16 servings

Antioxidant Power

Different types of antioxidants are found in fruits and vegetables. They help to prevent and repair the damage that can be caused by free radicals and other toxins in the environment. These toxins attack our cells and can cause heart disease, cancer, eye disease, Alzheimer's...

The more antioxidants we eat, the more protected we are against disease and the effects of aging. It is not necessary to take vitamin pills or supplements as long as we eat a variety of fruits and vegetables daily.

Although the research is still evolving, scientists have offered the following suggestions:

• Broccoli, cabbage, and Brussels sprouts may prevent colon cancer and heart disease.

• Onions, garlic, and leeks may prevent stomach cancer and heart disease.

• Spinach and collards may prevent colon cancer, stomach cancer, eye diseases, and heart disease.

• Tomatoes and watermelon may prevent prostate, stomach, and lung cancer.

• Carrots and sweet potatoes may prevent breast, stomach, mouth, throat and lung cancer.

• Blueberries, strawberries, apples, red grapes, red cabbage, beets, and plums may prevent cardiovascular disease.

Better Sleep On A Budget

Getting a good night's sleep is a challenge for most of us. Most of us have one or more of the following issues--tossing and turning for more than 20 minutes before falling asleep, waking up at least once each night, getting less than 7 hours of sleep.

Here are a few of his tips from Ronald Kotler's best-selling book, 365 Ways to Get a Good Night's Sleep:

• Prepare for the next day before going to bed. Have clothes, purses, bags, and lunches lined up and ready to go.

• Use your weekends to catch up on your sleep, especially if you had a week of five-hour nights.

• Make lists in your head of all the shoes in your closet, names of your elementary school teachers, or anything else of a mundane nature.

• Make sure you have a good mattress. Check for lumps, tears, sags, or smells.

• If you snore, have it checked. You could be suffering from sleep apnea.

• Gently stretch before going to bed.

• Get your B12 levels checked. A deficiency in this vitamin is associated with depression, bad temper, apathy, and a number of psychiatric disturbances.

Boosting the Immune System

In addition to improving eating habits, it is also important to pinpoint and avoid any flu germs lurking in unlikely places.

I will make sure I wash my hands thoroughly or use a hand sanitizer whenever I encounter the following situations:

• Soap dispensers in public washrooms are rarely cleaned.

• Tiny buttons on elevators, telephones, vending machines, and bank machines are used frequently and not always cleaned on a regular basis.

• E. coli bacterium is common on shopping carts. It is a good idea to wipe the cart and hands with a sanitizer.

• Restaurant menus are rarely cleaned and should be kept away from plates and flatware.

• Ketchup and condiment bottles can be crawling with germs.

• A TV remote control is the dirtiest object in a hotel room.

More Brainpower On A Budget

Each weekday afternoon, I look forward to watching Dr. Oz on television, and I also enjoy reading his weekly column in The Toronto Star. I appreciate all his advice, especially that which pertains to improving brain function. As the daughter of parents with Alzheimer's and Parkinson's diseases, I am always on the lookout for new ways to increase my brainpower.

I found the following suggestions very easy to implement:

• If we get 55 micrograms of selenium daily, it is possible for the brain to perform as well as someone who is 10 years younger. One egg has 14 mcg and a slice of whole-grain bread has 10 mcg.

• Three or four servings of dark, leafy greens like spinach and kale can slow mental decline by as much as 40%.

• Compounds in blueberries can protect the brain against inflammation which is linked to Alzheimer's disease.

• Turmeric, which is found in yellow mustard, will also guard against inflammation. All that is needed is 17 mg of turmeric a day, about a teaspoon of mustard.

• Salmon, trout, and walnuts contain omega-3s which help keep the brain young.

A Bit of Humour

A man sees a beautiful woman at the end of the bar. He walks up to her and asks, "Where have you been all my life?"

"Well," she says, "for the first half of it, I wasn't even born."

Source: Readers' Digest

Fidgeting

While reading Ultra Metabolism by Mark Hyman, I discovered more information on fidgeting, also known as "interindividual variation in posture allocation."

In the United States, the Department of Health and Human Services implemented a Small Steps campaign which provides a variety of ways to adjust your "posture allocation" or increase your fidgeting.

• Do sit-ups or any form of activity in front of the television.
• Walk during your lunch hour.
• Take a family walk after dinner.
• Get a dog and walk it.
• Get off the train or bus a stop early and walk.
• Bicycle to the store instead of driving.
• Wash your car by hand.
• Pace the sidelines at the children's athletic games.
• Play with your children thirty minutes a day.
• Walk briskly in the mall.
• Walk to a co-worker's desk instead of sending an email.
• Use a snow shovel instead of a snow blower.
  
• When walking, go up the hills instead of around them.

Sharing Recipes--Zucchini Squares

This quick and easy-to-prepare recipe can serve as a main entree or a side dish. The squares can be served warm or cold.

Enjoy!


Ingredients

2 eggs
5 egg whites
4 cups shredded zucchini
1 1/2 cups shredded mozzarella cheese
1 cup chopped onions
1/2 cup grated Parmesan cheese
1/2 cup all-purpose flour
1 tbsp chopped fresh dill
1/4 tsp baking powder

Procedure

• Preheat the oven to 350 degrees Fahrenheit.
• Coat a 9" x 13" non-stick baking dish with cooking spray.
• In a large bowl, beat together the eggs and egg whites.
• Stir in the remaining ingredients.
  
• Spoon the mixture into the prepared dish.
• Bake for 30 to 35 minutes or until a toothpick inserted in the center comes out clean.
• Cool in the pan for 5 minutes.
• Cut into squares

Makes 24 squares

Taking Precautions With Your Cell Phone

In his book, Anticancer, David Servan-Schreiber, makes it very clear that there is no definite proof that the electromagnetic fields of cell phones have carcinogenic effects. But, with over four billion cell phone users on the planet, even a small risk could translate into many illnesses and deaths.

More research is needed. Part of the problem is that people have not been using cell phones long enough to draw any concrete conclusions. Widespread cell phone use did not begin until the mid 1990s and the number of people who spend time on their mobile phones has increased exponentially.

In the meantime, consider the following precautionary measures suggested by Dr. Servan-Schreiber:

• Children under twelve years of age should use a cell phone only in emergencies. Their organs are developing and most sensitive to any possible effects of exposure to electromagnetic fields.

• Try to use the speaker phone or a hands-free device. The amplitude of the electromagnetic field is four times lower at a distance of 10 cm (4 inches) and 50 times lower at 1 metre (3 feet).

• Stand away from a person using a cell phone and avoid using your phone on subways, trains, or buses where you can passively expose your neighbours to your phone's magnetic fields.

• When speaking, switch sides regularly. Try to limit the duration of each call.
  

• Avoid using your cell phone when the signal is weak or when moving at high speed. Repeated attempts to connect to a new transmission antenna result in increased electromagnetic power.

• Whenever possible, communicate via text messaging rather than making a call.

Boosting the Immune System

I have decided not to get the H1N1 vaccine. Instead, I am focusing on keeping my immune system strong. If the system is working properly, it will protect the body from attack by microorganisms, abnormal cells, and chemicals.

I strongly believe that the right diet is critical to a strong immune system. I am making a special effort to include the following foods in my daily diet.

• Omega-3 and Omega-6 fatty acids help in immune function. These can be found in cold-water fish and flaxseed. Each morning, I have 2 tablespoons of ground flaxseed in my smoothie, and I try to have salmon 1-2 times a week.

• Vitamin E can also assist in the production of antibodies. It can be found in oils, nuts, and avocados.

• Vitamin C assists in the building and maintaining of mucous membranes and collagen. I am not overly fond of oranges. Instead, I have 2 kiwis a day and have roasted red peppers 2-3 times a week.

• Probiotics are friendly bacteria which can help improve immune responses against viruses. I have 1/2 to 1 cup of yogurt daily.
  

• Iron is needed to produce hemoglobin which transports oxygen throughout the body. I try to have at least one serving of red meat each week. I also enjoy eating eggs and dried fruits which are excellent sources of iron.

• Proteins are central to the proper functioning of the immune system. Each morning, I have one scoop of whey protein which contains 23 grams of protein--a great start to the day.

Fidgeting

I was fascinated by the following study conducted at the Mayo Clinic:

The Mayo Clinic researchers equipped people with special clothing containing sensors that measured every calorie they burned by moving. They found that those little motions--scratching your head, getting up and stretching at commercial time, moving to another chair--make a huge difference. The "skinny" people tended to fidget away 350 calories a day more than the "overweight" people. That adds up to 35 pounds a year!

Now, some people are better at being still while others cannot sit still. It may be difficult to change our unconscious tendencies, but we can change our environments. Consider the following tips which can make our lives less convenient and a little more "fidgety".

• Take the stairs.
  

• Don't waste time looking for the closest parking spot. Park so you have to walk awhile.

• When you watch television, get up and stretch periodically.

• Whenever you think of a task that needs to be done, get up and do it. Do not procrastinate.

• Keep dumbbells near your sofa, office, or reading area. Several times a day, stop and do a short routine to exercise your upper body.
  

A Bit of Humour

A rabbi and a priest met at the town's annual picnic. They were old friends and began their usual banter.

"This ham is delicious," the priest teased the rabbi. "Your really ought to try it. I know it's against your religion, but you haven't lived until you've tried Mrs. Hall's prized Virginia ham. Tell me, when are you going to break down and have some?"

The rabbi looked at his friend with a big grin and said, "At your wedding."

Source: Readers' Digest

Baby Steps Into the Unknown

Whenever we are anxious, our instinct is to stay put. Although this is comforting, it does cut us off from opportunities to grow and improve our circumstances. In his upcoming book, Change Your Brain...Change Your Body, Dr. Daniel Amen provides a few tips that will help us set change in motion.

The following baby steps are either low-cost or no-cost and are designed to have a domino effect on our lives.

• Buy or borrow a magazine that you don't usually read but interests you.

• Ask a friend or relative with very different tastes if you could borrow his/her favourite book.

• When renting or borrowing a DVD, browse through a section you normally pass over (science fiction, foreign films, documentaries).

• Use familiar food in a different way. Consider adding slices of peeled oranges or other fruits to your usual salad. Substitute chicken broth for milk in your favourite mashed potato recipe.

• Buy an unfamiliar food like daikon, quinoa, or bresaola. Then, find a recipe and make a meal using it.

• Sleep on the opposite side of the bed. You will have a different perspective when you wake up in the morning.

• Reconnect with a friend you haven't seen for awhile.

• Rearrange the furniture in one room of your home.
  

• Think back to a favourite hangout or activity from your high school or university days. Revisit the place or activity and watch your mindset change.

Avoiding PERC

I was shocked to discover that the clothes I send to the cleaners are being washed in a solvent that has been classified as a "probably human carcinogen" by the World Health Organization.

Perchloroethylene, or PERC, is used by three out of four dry cleaners. Whenever we pick up our clothes at the cleaners, we get a whiff of its strong, fresh scent. And, many of us appreciate that "like-new look" that it gives many of our more expensive clothes. We know that our clothes will not shrink or fade and they will last longer.

According to Consumer Reports Magazine, there is "a small but definitely increased risk of cancer from wearing freshly dry-cleaned clothes once or twice a week." Other negative effects could include: dizziness, fatigue, headaches, irritation to the skin, eyes, nose, and throat.

So, what can we do?

• Stop buying clothes that require dry cleaning.

• Investigate cleaners who are using more environmentally-safe methods. "Wet cleaning" washes garments using special soap and plain water.

• When picking up your clothes from the cleaners, unwrap them and air them out as soon as you get home. It would be a good idea to take the plastic bag off before entering the house.

• Anyone who lives or works in a building that has a PERC dry cleaner, should ask the Ministry of Health to check the level of PERC in the air.

Spicing It Up With Sage

Sage is a silvery-green plant which was first grown in the regions around the Mediterranean. Today, it also grown in many parts of North America.

This flavourful herb contains antioxidants and has been used for a variety of culinary and medicinal purposes. In many European countries, sage is used as a gargle for sore throat and inflammation of the mouth and gums. It is also commonly used for upset stomach, symptoms of menopause, rheumatism, and strengthening the nervous system.

Modern research has shown that sage reduces perspiration by about 50%. The German government approved the use of sage infusion to treat excessive perspiration. today, there are sage-based natural deodorants sold at most health food stores.

It may also help keep the brain sharp--it contains compounds similar to those used to treat Alzheimer's Disease.

Making Sage Tea...

• Add 3 grams of sage leaf to 150 ml of boiling water.

• Strain after 10 minutes and then let cool. The resulting tea can be used as a mouthwash or gargle a few times a day.

Sharing Recipes--Chocolate Banana Protein Shake

Quick and easy to make, this shake will keep you satisfied and energized all morning. It contains between 30 and 35 grams of protein and is an excellent source of calcium and Vitamins D and B12.

Feel free to experiment with the strawberry or vanilla flavoured whey protein.

You may wish to start with 1 tbsp of ground flax seeds and gradually work up to 2 tbsp.

Ingredients

1 banana
1 cup skim milk
6 ice cubes
1 scoop chocolate whey protein
2 tbsp ground flax seeds

Procedure

• Combine all ingredients in the blender.

• Blend until smooth and frothy.

Makes 1 serving

Surviving the Food Court

The mall can be a disaster for healthy eaters who are hungry and tired after a day of shopping. Consider the following tips on how to avoid stress and watch your waistline:

• Take advantage of late shopping hours. Head out after an early dinner at home.

• Wear comfortable waking shoes and leave your coat in the car. You won't be as tired or on the lookout for a snack to cool you down or revive you.

• Try shopping downtown where you can stroll the streets and eat a healthy meal at a local cafe.

• Bring your own food--bottled water, a snack bag of nuts, protein bar, apple.

• Indulge and buy a single truffle at the chocolate store.
  

Beef Up Your Diet

Lean beef is a great diet food. it builds muscle, stimulates the metabolism, and is an excellent source of iron and vitamins B12 and B6. It is also packed with zinc, a mineral that most of us lack. The steaks, burgers, and roasts in our supermarkets are leaner than ever. Follow these suggestions and get the benefits of beef without the extra calories and fat.

• Look for the words "lean" or "extra lean" on the label. These cuts have 4.5 grams or less of saturated fat. Or, look for these lean cuts: bottom, eye or top round, round tip, top sirloin, top loin, or tenderloin.
  

• Low-fat cooking methods include broiling, grilling, steaming, stewing, braising, baking, and roasting.

• Saute thin slices of steak with onions, garlic, and fresh basil. Serve over whole wheat noodles or brown rice.

• Add ground beef to tomato sauce and serve over pasta.

• Skim fat from the surface of beef soups, stews, and sauces before serving.
  

A Bit of Humour

An elderly woman is being examined by a young physician. After about 4 minutes, she bursts out of the examination room. Spotting an older doctor, she tells him what happened.

Astounded, the doctor marches down the hallway towards his younger colleague. "What' s the mater with you?" he demands. "That woman is 74. Why would tell her she's pregnant?"

The young doctor asks, "Well, does she still have the hiccups?"

Source: Readers' Digest

Dieting on a Budget

Many of us are looking for the "quick fix" that will help us achieve an overnight transformation in lifestyle and body shape. That is a recipe for disaster.

It makes more sense to make small changes that can be maintained on a daily basis.

• The healthiest amount of weight to lose is no more than 1 pound a week. This can be accomplished by easting 500-600 fewer calories each day.

• Do not weigh yourself every day. Do it once a week or every two weeks to encourage long-term positive thinking.

• Remember the 80-20 rule. As long as you keep to your diet and exercise program 80% of the time, you can forgive yourself the 20% of times that you lapse.

• Consider cancelling the gym membership and finding more lifestyle-friendly ways to exercise: biking, gardening, walking, yoga.

• Avoid eating anything that your great grandmother would not recognize as food--pop tarts, breakfast bars, yogurt in tubes. This is an easy way to avoid processed food.

BetterSleep On A Budget

Establishing a bedtime routine will lull the body and mind into a sleepy state. Consider the following suggestions:

• Turn off electronic equipment early and quietly relax with your book or a puzzle.

• Put on fresh sheets, relax the lighting, and open a window to reduce stuffiness.
  

• Keep a journal at your bedside to jot down concerns that will keep you awake--tomorrow's schedule, family or work tension, financial problems.

• Drink a glass of water before bed so you don't wake feel dehydrated.
  

• Eat dinner before 7 p.m. If you are hungry afterwards, have a banana or a milky drink. Try making this healthy hot chocolate drink. Pour a mug of low-fat milk into a small pot and add 2 teaspoons of cocoa and 1/2 teaspoon of brown sugar. Turn on the heat and whisk as it warms to dissolve the cocoa. Pour into the mug and stir. Enjoy!

Outside the Breakfast Box

An American study found that people who ate breakfast had a higher daily intake of vitamins, minerals and whole grains. And, eating breakfast also correlates with significant long-term weight loss.

You can eat virtually anything you like for your morning meal as long as it is healthy.

Here are a few ideas to get you started:

• To save time in the morning, set the breakfast table before you go to bed.
  

• If you have a programmable bread machine, set it so that it starts making bread in the early hours. This will fill the house with an irresistible aroma and also provide delicious, healthy homemade bread for breakfast.

• If you have trouble eating anything in the morning, drink a cup of chamomile tea 30 minutes before eating. it soothes digestion and prevents nausea.

• If you dislike milk or have lactose intolerance, top your cereal with yogurt or top a whole grain bagel with grated cheese.

• Consider adopting the following Eastern Mediterranean tradition: drink a glass of water with your morning coffee. This leaves you feeling fuller and better hydrated.

• It is very easy to have two portions of fruit for breakfast. Pour a glass of pure fruit juice and chop pieces of fresh fruit over cereal.

• Spread whole wheat crackers, tortillas, or toast with peanut, almond, or macadamia nut butter.

• Reheat leftovers from supper or have a bowl of soup. In Japan, it is customary to start the day with a bowl of warming soup.
  

A Different Kind of Flu Season

Everyone is talking about the H1N1 Flu virus. The flu season is typically from mid-October to early spring, and people are starting to line up for their shots.

But, not everyone is that anxious to get vaccinated. Many health care workers have shunned the vaccine due to safety concerns. Some fear getting Guillain-Barre Syndrome, a rare paralysis that occurred during a swine flu vaccine effort in 1976.

Last month, Dr. Andrew Weil appeared on Larry King Live and gave practical, down-to-earth advice regarding all the hype surrounding the H1N1 Flu virus. He is cautiously optimistic and believes that it won't be that bad. He stated that he would not be the first in line to get the vaccine; he is adopting a wait-and-see attitude regarding its safety and possible side effects.

So, what is he advising?

• Wash your hands frequently using hot water and soap.
• Supplement your diet with herbal and natural foods. Astragalus is a herbal root which has anti-viral properties that can help protect against the H1N1 Flu virus. It is currently being used in China and other areas where alternative therapies are prevalent. It is also helpful in the treatment of hepatitis, some forms of heart disease, and some cancers.

And, it is also helpful to keep the following hints in mind:

• Get adequate rest, food, and drink. Good health always starts with a well rested, well nourished, and hydrated body.
• Remember to sneeze into the crook of your elbow or tissue. Do not cover up your sneeze with your hands. And, wash your hands after you sneeze.
• Keep an alcohol-based sanitizer handy at work, home, and in your car.
• Keep commonly touched surfaces clean and disinfected.
  
• Review the signs and symptoms of influenza as opposed to the common cold. An easy way to remember flu symptoms is the FACTS acronym: Fever, Aches, Chills, Tiredness, Sudden Symptoms.
• Keep up with your local health news.

Sharing Recipes--Waldorf Salad

This salad was first created at the Waldorf Hotel in New York City in the 1890s. The original salad combined apples, celery and mayonnaise. There are many ways to build this tasty salad. I prefer to substitute yogurt for mayonnaise and add oranges. Feel free to add or substitute your favourite fruits.


Ingredients

6 ounces low-fat plain yogurt
1/2 cup orange juice
1 1/2 tbsp honey
1/2 tsp ground cinnamon
3 apples
1 large orange
1 rib celery
1/2 cup golden raisins
3 tbsp chopped cashews

Procedure

• Cut apples into 1/2" chunks.
• Peel and separate orange into segments.
• Chop celery.
• In a large bowl, combine the yogurt, orange juice, honey, and cinnamon.
• Add the remaining ingredients.
• Stir to mix.

Makes 6 servings

Spicing It Up With Cinnamon

This hot-weather plant is grown in India, Sri Lanka, Indonesia, Brazil, Vietnam, and Egypt.

Besides using it in cooking, cinnamon is also thought to have health benefits. In traditional Chinese medicine, cinnamon is used for colds, nausea, diarrhea, and painful menstrual periods. It is also believed to improve energy, vitality, and circulation.

Recent studies have found that cinnamon may have a beneficial effect on blood sugar. In an American study conducted by Dr. Richard Anderson, sixty people with type 2 diabetes took 1, 3, or 6 grams of cinnamon in pill form daily. These amounts are equivalent to one-quarter of a teaspoon to 1 teaspoon of cinnamon. After 40 days, all three amounts of cinnamon reduced fasting blood glucose by 18% to 29%; triglycerides by 23% to 30%, and total cholesterol by 12% to 26%.

Each morning, I add 1 teaspoon of cinnamon to my smoothie. Here are a few other ways to enjoy this tasty spice:

• Stir it into low-fat yogurt and cottage cheese.

• Place a sliced apple and a teaspoon of cinnamon in a plastic bag. Shake well and enjoy.

• Add it to meat loaf or oatmeal.

• Boil a cinnamon stick in water for tea.

Dieting on a Budget

Those of us who are addicted to sugar find it difficult to simply throw out the sugar and do without. The following alternatives to white sugar have fewer calories, a lower glycemic index, and additional nutrients.

Brown Sugar Although the nutritional value is the same, the browner the sugar the more flavour it has and so the less you will need. When you are baking, if you swap white for brown, you will save 15 grams of carbs in every 1/4 cup you use.

Honey Honey is sweeter than sugar, has fewer calories, and contains vitamins and minerals that keep your cells healthy. In particular, darker honey has a higher antioxidant content. Honey also enhances the growth of "good" bacteria in the gut. Many hay fever sufferers report that local honey is very helpful during the pollen season.

Stevia This herb has enormous sweetening power. The liquid form is the most convenient choice for cooking--it measures easily and stores in the fridge. Keep in mind that 1/8 of a teaspoon of liquid stevia is equivalent to 1/2 cup of sugar. It works well in everything from pancakes to puddings.

Splenda The primary ingredient in Splenda is sucralose, a sugar substitute processed from real sugar. Sucralose is calories free, does not affect blood sugar levels, and maintains its sweetness across a broad range of temperatures. Splenda measures cup for cup like sugar in recipes.

Freshening Up

Our kitchens are incubators for all kinds of smells. I am always on the lookout for any quick fixes that will reduce or eliminate these unpleasant odours.

Consider the following tips:

• To remove the odours associated with cabbage, broccoli or fish, set out a small bowl of vinegar on the the counter next to the stove.

• When you are frying, remember that it is very easy for oil to splatter on the stove, counter tops, and floor. Unless the oil and food splatter on these surfaces are wiped clean, the cooking odour will remain strong. Use a rag dipped in degreasing dish detergent to clean all surfaces and then rinse with a damp cloth.

• When a casserole dish bubbles over in the oven, it is important to take immediate action. Sprinkle salt on the burned mess to remove the smoky odour and then clean up when the oven is cool.

• Food splatters in the microwave can be easily eliminated. Combine 2 tablespoons of baking soda and 1 cup of water in a large microwave-safe bowl. Microwave on high for two to three minutes. Then wipe off the walls and the turntable.

• A friend suggested the following technique to get rid of the "burned popcorn smell". Fill a large microwave-safe bowl with 4 or 5 cloves, 1/2 chopped lemon, and 2 cups of water. Microwave on high until it boils and let it sit until the water cools. Wipe walls with a paper towel and leave the door open to air out the microwave.

• And, if you have some extra time, consider brewing coffee or baking. The delicious aroma of brewed coffee, apple pie, or banana bread can quickly overcome any unpleasant odours.

Dressed Up Salads

It is very easy to give our salads a boost with the following nutritious and delicious superfoods:

Eggs will give salads an instant boost of protein. Each hard-boiled egg adds 6 grams of the nutrient for less than 30 cents an egg.

Walnuts are a good source of Omega 3. A quarter-cup of chopped nuts contains five grams of protein and two grams of fibre.

Red cabbage is an excellent source of Vitamin C and beta carotene. And, it also offers protection against cancer.

Sunflower seeds are loaded with Vitamin E and also contain thiamin, selenium, and magnesium.

Strawberries add colour and sweetness to any salad. Also, one cup contains 103 mg of Vitamin C.

Lentils add instant fibre to any salad. Three-quarters of a cup contains six grams of fibre and less than one gram of fat.

When Life Happens

Last month, my mother fell and broke her arm--an unfortunate circumstance, especially for someone suffering from Parkinson's Disease.

She has spent the last four weeks in the hospital and is making a very slow recovery. While visiting her, I learned about the Convalescent Care Program (CCP) which is available in the province of Ontario.

What is CCP?

This program provides 24-hour care to people who may be ready to leave the hospital but are not able to return home safely. It will help you recover your strength, endurance and functioning before returning home. It is usually delivered in long-term care homes which have met guidelines for this specialized care. CCP is funded by the Ministry of Health and Long-Term Care, so there is no fee.

You can qualify for the program if...

• You are at least 18 years of age.
• You have a valid Ontario Health Card.
• Your doctor has said your health condition is stable and you do not need to be in the hospital.
• You have needs that cannot be met by the home care program in your community.
  
• You are likely to return to your home within 30 to 45 days.

We are truly blessed to be living in a country where universal health care is available.

Sharing Recipes--Chocolate Chip Muffins

I found this old favourite as I was rummaging through my recipe books. These quick and easy-to-make muffins will delight everyone.

Enjoy!

Ingredients

1 1/2 cups all-purpose flour
1/2 cup white sugar
3 tsp baking powder
1/4 tsp salt
1 cup milk
1/3 cup melted butter
1 egg
1 cup chocolate chips

Procedure

• Preheat the oven to 375 degrees Fahrenheit.

• Grease the muffin tins with butter or margarine.
  

• Combine the flour, sugar, baking powder, and salt.

• Add the chocolate chips

• In a separate bowl, combine the egg, milk, and butter.

• Stir the egg mixture into the flour mixture.

• Bake for 20 minutes or until a toothpick inserted in the center comes out clean.

Makes 12 muffins

If Students Wrote the Bible...

Instead of God creating the world in six days and resting on the seventh, He would have put it off until the night before and pull an all-nighter.

The Last Supper would have been eaten the next morning--cold.

The Ten Commandments would actually be only five--double-spaced and written in a large font.

To limit reselling, a new edition would be published every two years.

Forbidden fruit would have been eaten because it wasn't cafeteria food.

Paul's letter to the Romans would become Paul's email to abuse@romans.gov.

Reason Cain killed Abel: they were roommates.

Reason why Moses and followers walked in the desert for 40 years: they didn't want to ask directions and look like freshmen.

Source: Inspirational Jokes

Keeping Your Identity

According to a recent edition of CAA Magazine, almost 1.7 million Canadians were victimized by identity theft in 2008.

The best defense against having your identity stolen is to be aware of the risks.

Consider the following tips:

• Limit the number of credit cards and personal identification documents that you carry.

• Do not let your cards out of your sight. If possible, avoid giving your credit card to restaurant servers or gas-station attendants.

• Make photocopies of any ID you carry and keep them at home.

• Protect your computer by using up-to-date software and check that your firewall is always on.

• Use a low-limit credit card for online purchases.

If you are a victim...

• Report your suspicions to www.phonebusters.com or call 1-888-495-8501.

• Notify your bank and contact Canada's two credit bureaus, Equifax and TransUnion.
  

A Low Glycemic Diet

After hearing about Nia Vardalos' successful weight loss, I decided to learn more about low glycemic diets.

This diet has Canadian roots! Over 20 years, Dr. David Jenkins, a professor of nutritional sciences at the University of Toronto developed the glycemic index. This index measures the speed at which carbohydrates break down in our digestive system and turn into glucose, the body's main source of energy.

A food that is digested and absorbed quickly has a high GI value. For example, a fast-food lunch of double cheeseburger, fries, and a Coke gives a short-term high, but we start feeling tired, sluggish, and hungry by mid-afternoon.

Low GI foods, such as fruits, vegetables, whole grains, pasta, beans and low-fat dairy products take longer to digest, deliver a steady supply of sugar to our bloodstream and leave us feeling fuller for a longer time. As a result, we consume less food and fewer calories, without going hungry.

In his book, The G.I. Clinic, Rick Gallop provides an easy-to-follow colour coded system. He has done all the calculations and measurements and sorted food according to the colours of the traffic light.

Red-Light Foods are to be avoided. With GI values greater than 70, they make it impossible to lose weight.

Yellow-Light Foods are mid-range GI foods that should be treated with caution. They should be avoided if you are trying to lose weight. If you have reached your ideal weight, you can occasionally indulge. They have GI values between 55 and 70.

Green-Light Foods are low GI, low in fat and lower in calories. With GI values less than 55, these are the foods that will allow you to lose weight.

Multitasking Or Not?

What is your definition of multitasking?

Many of us think it means bouncing from one project to another and doing three things at one time. What is really happening is that each time we start a new task, we stop the old one. We are not doing three things at one time; we are multifocusing. As we start and stop, we lose both focus and time.

Multifocusing our way through life ensures that we will always feel pressured and stressed. The work on each task is so fragmented that we lack the deep pleasure that comes with a job well done. We don't have the satisfaction of completing one task to help motivate us to do the next. And, the probability of errors will increase.

What should we be doing?

When something is important and deserves our full attention and concentration, we should put everything else aside and focus exclusively on it. For example, we should not be typing an important email while listening to an important phone call.

There are some tasks that require little concentration. And, in these cases, smart multitasking will save both time and energy. We can easily...

• Plan a grocery list while loading the dishwasher.
• Make a phone call while printing a report.
• Pay bills while doing the laundry.
• Exercise while listening to talking books.

A Bit of Humour

A man was driving down the street in a lather because he had an important meeting and couldn't find a parking space.

Looking up to heaven, he said, "Lord, take pity on me. If you find me a parking space, I promise to give up swearing and go to church every Sunday for the rest of my life.

Miraculously, a spot opened right in front of the building.

The man looked up and said, "Never mind. I found one."

Source: Readers' Digest, August 2009

Dieting on a Budget

I like to hear about successful weight loss stories, but I often shake my head when I learn that costly meal plans and/or intense exercise regimens are involved.

It was refreshing to read about Nia Vardalos' weight loss story. Nia gained international acclaim when her movie, "My Big Fat Greek Wedding" became a hit. Since that time, she has has faced a number of personal and health challenges. A few years ago, she was diagnosed with hypothyroidism and her doctor informed her that she also had issues with blood sugar. He insisted that she lose weight.

Over the course of a year, Nia lost 40 pounds and got healthier following a sensible regimen.

• Stay away from diet foods, they are filled with salt and sugar.
  

• Eliminate all artificial sweeteners. Nia has her morning coffee with half and half and a teaspoon sugar.

• Do not use margarine; use small amounts of butter instead.
  

• Cut out diet sodas and all soft drinks.

• Keep a daily journal and log all your food intake.

• Eat low-glycemic foods and healthy snacks.

• Walk each day. Nia's main exercise was taking her dog Manny for long walks.

Source: Interview with Mary Shomon

Sharing Recipes--Easy Vinaigrette

You can enjoy unlimited spring greens tossed with 1 tablespoon of the following vinaigrette. It can be refrigerated in an airtight container for up to 2 weeks.

Ingredients

1/2 cup extra virgin oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 small clove garlic, minced
Salt and pepper, to taste

Procedure

• Whisk together the olive oil, lemon juice, mustard, and garlic.

• Season to taste with salt and pepper.

Cut Clutter

I find it very difficult to throw out books. Reading is one of my preferred activities and I always delight in the acquisition of a new book. It does not matter whether I purchased it myself or received it as a gift--each book is unique in its own special way.

My bookcases and shelves are spilling over with books--I have even started a new section in my living room. It is time to start letting go of...

• The older paperback novels collecting dust. Many of them are over 30 years old and no longer of interest to me.
  

• Any book that I haven't read yet, especially if it has been sitting on the bookcase for more than a year.

• Any book that reminds me of an unhappy time in my life.

• Mediocre books that do not warrant any more attention.

So, what will I do with these books? I can donate them to the the public library, hospitals, or community centers. In Guelph, Onward Willow gladly accepts donations of clothes, toys, household items, and paperback novels.

Safer Grilling

In 2002, Swedish scientists discovered high doses of acrylamides in a range of processed and cooked foods.

What are acrylamides?

Acrylamides are compounds created when amino acids and sugars are subjected to heat above 248 degrees Fahrenheit. According to Dr. Kristin Anderson, researcher at the University of Minnesota School of Public Health, grilling and barbecuing red meat could form these cancer-causing chemicals. But, that is no reason to throw out your barbecue grill. Consider the following suggestions for safer grilling:

• Turn down the heat and cook meat sufficiently to kill bacteria without excess charring.
  

• Do not eat the blackened or charred parts of the meat. Vegetables and fruits are safe to eat even when charred; they do not produce carcinogens.

• Use a drip pan or foil to prevent smoking juices.

• Use low-fat cuts of meat.

• The right kind of marinade can reduce the production of acrylamides. Use an olive oil base and add rosemary and honey to your usual marinade. Refrigerate for at least 4 hours to overnight.
  

A Bit of Humour

A young boy had just gotten his driving permit. He asked his father, who was a minister, if they could discuss the use of the car. His father took him to his study and said to him, "I'll make a deal with you. If you bring your grades up, study your bible a little, and get your hair cut, we'll talk about it.

After about a month, the boy returned to his father's study and asked if they could discuss the use of the car. The father said, "Son, I've been real proud of you. You have brought your grades up, you've studied your bible diligently, but you didn't get your hair cut!"

The young man waited a moment and replied, "You know Dad, I've been thinking about that. Samson had long hair, Moses had long hair, Noah had long hair, and even Jesus had long hair...

His father replied, "Yes, and they WALKED everywhere they went!"

Avoiding Industrial Food

What is industrial food?

This is the food that is sitting in the center aisles of the supermarket. It lacks the benefits of fresh food and contains cheaper ingredients that could possibly undermine good health, for example, trans fats or highly refined sweeteners such as high-fructose corn syrup.

Unfortunately, it is easy to access, often ready in a second, and available almost anywhere. It makes it too easy to eat a large amount of calories in a short period of time.

How can we spot these foods...

• They are heavily fortified as opposed to having naturally occurring nutrients.

• They contain a list of ingredients that are difficult to pronounce and that read like a chemist's shopping list.

• They have powerful sweet, salty, or flavored tastes.

Are You Prepared?

August 14, 2003--Do you remember where you were?

If you lived anywhere in the northeastern United States or Ontario, you experienced the most widespread electrical blackout in history which has been appropriately called the Northeast Blackout of 2003. It affected over 50 million people bringing life, as we knew it, to a standstill.

For awhile afterwards, we became more conscious of energy consumption. Grocery stores and malls dimmed their lights, air conditioners were used sparingly, and consumers stocked up on emergency food and supplies.

This past Sunday, many of us in south central Ontario experienced a wicked storm that created blackout conditions for almost two hours. I have to admit I was not prepared. I panicked and thought of that August day, six years ago when we remained in darkness for over 12 hours.

So, I took some time this week to get prepared...

• During the winter, I make sure that my gas tank is at least 1/2 full. That is a good rule to follow all year round.
  

• It is important to have extra cash on hand--ATMs may not be working.

• On Sunday, my one and only flashlight was not working. I have stocked up on extra batteries. It may also be a good idea to have extra candles, lighters, and matches on hand as well.

• Stocking up on paper plates, cups, and plastic utensils also come in handy when the dishwasher is not available.

• It is a good idea to have crackers, peanut butter, nuts, and other foods that do not require refrigeration.

• After a prolonged power outage it may not be necessary to throw everything out. A closed refrigerator will keep food safe for about four hours. A closed freezer will maintain food quality for about 48 hours if full or 24 hours if half full.
  

• First aid kits should be checked regularly to make sure that there are enough bandages, burn cream, pain relievers, and other essential items. And, prescriptions should be filled regularly so that there is always at least one week's supply of pills.