Sharing Recipes: Sunshine Salad

The Erie Beach Hotel in Port Dover has a luncheon special which includes fresh perch and a portable salad bar. Before leaving, each patron is given a small pamphlet with six of their salad recipes.

I liked the sunshine or orange mandarin salad. This light and delicious salad is easy to prepare and involves a handful of ingredients.

Enjoy!

Ingredients

4 cups sour cream
500 grams miniature marshmallows
1/2 cup shredded coconut
1 tin of pineapple chunks
2 small tins of mandarin oranges

Procedure

• Combine the sour cream, marshmallows and coconut in a large salad bowl.
• Drain all the liquid from the pineapple chunks and mandarin oranges.
• Add to the sour cream mixture.
• Chill and let it stand for a few hours.
  

All About Seafood

When I visited Halifax a couple of months ago, I attended the annual Seafood Festival at the Cunard Center on the waterfront. In addition to feasting on seafood and wine, I also sat in on Leslie Beck's presentation: Seafood: Why it's good for your health. Leslie Beck is one of Canada's leading nutritionists and writes a weekly column in the Globe and Mail.

Here are a few highlights...

• The average Canadian eats only 2/3 of a fish serving per week.
• 50% of all North Americans do not eat any fish.
• Beck recommends that we eat two servings of fish, especially fatty fish twice a week. That can reduce the risk of dying from heart disease by 36%.
• Studies have shown that older adults who eat fish once a week are 60% less likely to develop Alzheimer's Disease.
• Cook fish at a high temperature (400 degrees Fahrenheit) for a short period of time.

Beck also pointed out the four most common excuses that people give for not eating fish:

1. I can't get the rest of my family to eat fish.
2. I don't know how to cook fish.
3. Cooking fish makes that house smell.
4. Buying fresh fish is inconvenient.

Sharing Recipes--Donna's Beer Muffins

This is the weekend for all beer lovers to head out to the C.N.E Bandshell in Toronto. The Toronto Beer Festival will be in full swing until Sunday, August 8th.

According to Global News, there will be hundreds of different beers and a variety of beer-infused, barbecued foods to sample. I have decided to offer my own contribution to all the beer lovers out there.


Ingredients

3 cups all-purpose flour
5 tsp baking powder
1/2 tsp salt
3 tbsp white sugar
1 bottle beer
butter
grated cheese

Procedure

• Preheat oven to 350 degrees Fahrenheit.
• Place the flour, baking powder, salt and sugar in a bowl.
• Add the beer and stir to blend.
• Spoon into greased muffin tins and brush the tops with butter.
• Sprinkle a bit of grated cheese on each muffin.
• Bake for 15 to 20 minutes.

Makes 9 large muffins

Source--Muffin Mania by Cathy Prange & Jan Pauli

Sharing Recipes--Blueberry Loaf

Enjoy this quick and easy-to-make loaf throughout the day. Have a piece with yogurt for breakfast or save it for a snack later in the day.

Ingredients

1 3/4 cups all-purpose flour
1 tsp baking powder
1/2 cup margarine
1 cup sugar
2 eggs
1/2 cup milk
1 tsp vanilla extract
1 cup fresh or frozen blueberries

Procedure

• Preheat the oven to 350 degrees Fahrenheit.
• Sift the flour and baking powder into a large bowl.
• In a separate bowl, cream together the sugar and margarine
• Beat in the eggs, milk and vanilla.
• Add the flour mixture to the cream mixture.
• Fold in the blueberries.
• Pour into a greased loaf pan.
• Bake for 50-55 minutes or until a toothpick inserted near the center comes out clean.
• Cool for 15 minutes before removing the loaf from the pan.
  

Better Teeth

Over the years, I have experienced a number of dental problems and, as a result, have a few crowns and missing back teeth. I do not enjoy going to the dentist, but I visit him regularly, floss, and use Sensodyne toothpaste.

In a recent column, Dr. Oz provided a few additional ways of protecting our teeth and gums from decay and infection.

• Use tap water instead of bottled water. The former has more enamel-protecting fluoride than store-bought water.

• Eat apples and celery; both contain substances that fight gum disease.

• Low-fat yogurt is good for our gums. Japanese researchers fond that people who eat about two ounces of sugar-free yogurt a day are less likely to have severe gum disease.

• Avoid pop and sports drinks. The acid in these drinks erodes tooth enamel.
  

• Consider diet cranberry juice. There are ingredients in cranberries which keep cavity-causing bacteria from sticking to teeth and also inhibit the inflammation of gum disease.
  

Sharing Recipes--Peanut Butter and Jam Muffins

These moist and peanut buttery muffins are perfect for breakfast or an afternoon snack.

Enjoy!


Ingredients

1 egg
1 cup smooth peanut butter
1/4 cup oil
1/2 cup brown sugar
1 cup milk
1 cup flour
1 tbsp baking powder
1/2 tsp baking soda
1/2 tsp salt
2 tbsp strawberry jam
2 tbs smooth peanut butter

Procedure

• Preheat oven to 400 degrees Fahrenheit.
• Use a wire whisk to beat the egg, 1 cup peanut butter, and oil in a large bowl.
• Add the sugar and mix well.
• Gradually add the milk.
• In a separate bowl, mix the flour, baking powder, baking soda, and salt. Add to the peanut butter mixture and stir until moistened.
• Spoon enough batter into each of 12 paper-lined muffin cups to cover the bottom of the cup.
• Spoon the jam and remaining peanut butter into each of the cups.
• Cover evenly with the remaining batter.
• Bake for 15 minutes or until lightly browned.

Makes 12 muffins

Nutrtiton at Tim Hortons

While travelling up to Northern Ontario, I like to stop at one of the many Tim Hortons along the way. I was happy to learn that a Nutrition Guide is now available at these popular eating places.

A detailed chart provides information on the serving size, calories, protein, fat, and vitamin content of the different snacks and baked goods. I also liked the following helpful hints:

• Try a soup that is low in fat like Chicken Noodle.
• Low Fat muffins contain only 2.5 grams of fat.
• Any size Iced Cappuccino made with milk or chocolate milk contains less than 2.5 grams of fat.
• Bran and whole wheat muffins are high in fibre.
• Yogurt and berries is a source of calcium.
• Order a Breakfast Sandwich on a low-fat bagel like Wheat 'N Honey.
• Three filled or yeast Timbits contain fewer than 200 calories.
• Try 2% milk or 1% chocolate milk instead of cream in your beverage.

Source: Tim Hortons Nutrition Guide

More Blessed

If you woke up this morning with more health than illness, you are more blessed than the millions who will not survive the week.

If you have never experienced the dangers of battle, the loneliness of imprisonment, the agony of torture, or the pangs of starvation, you are ahead of 500 million people around the world.

If you attend a church meeting without fear of harassment, arrest, torture, or death, you are more blessed than almost 3 billion people in the world.

If you have food in the refrigerator, clothes on your back, a roof over your head, and a place to sleep, you are richer than 75% of this world.

If you have money in the bank, in your wallet, and spare change in a dish some place, you are among the top 8% of the world's wealthy.

If you can read this message, you are more blessed than over 2 billion people in the world who cannot read anything at all.

If you hold up your head with a smile on your face and are truly thankful, you are blessed because the majority can, but most do not.

Anonymous

Sharing Recipes--Carrot Muffins

These muffins are an excellent source of Vitamin A and a good source of dietary fibre.

Enjoy!

Ingredients

1/2 cup all-purpose flour
1/2 cup natural wheat bran
1/2 cup oat bran
1 tbsp baking powder
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp salt
1/2 cup brown sugar
1 egg
1/2 cup milk
1/4 cup melted butter (or margarine)
1 1/2 cups grated carrots
1/2 cup raisins

Procedure

• Preheat oven to 375 degrees Fahrenheit.
  

• Combine flour, wheat and oat brans, baking powder, cinnamon, nutmeg, and salt in a large bowl.

• Blend in sugar until no lumps remain.

• In a separate bowl, beat together egg, milk and butter. Stir in carrots.

• Combine with dry ingredients.

• Add raisins. Stir until just moistened.

• Spoon into greased muffin tins.

• Bake for 25 minutes or until lightly browned.

Makes 8-10 muffins.

Dieting on a Budget

When reading labels, it is important to be aware of what each label really means. This is especially true for dieters looking for reduced calories and fat.

Calorie Reduced: This food has at least 25% less calories than the regular version.

Low Calorie: There are no more than 15 calories per serving.

Low Fat: There are no more than 3 grams of fat per serving. This does not always mean low calories.

Reduced Fat: This food has at least 25% less fat than the regular version.

Low Cholesterol: There are no more than 2 mg of cholesterol per serving. This food might still have a high total fat content.

Low in saturated fat: This food has 2 grams or less of saturated and trans fats combined per serving.

Sugar Free: This food is low in carbohydrates and calories.

Unsweetened or No Sugar Added: No sugar was added, but sugar may be found naturally in the food.

Source of fibre: There are 2 grams or more of fibre per serving.

Sodium free: There are less than 5 mg of sodium per serving.

Source: Health Canada

Keeping Your Idenity

When identity thieves go through the garbage of potential victims, the only tools they need are a pair of gloves and a flashlight. They wait until it is dark and then start looking for any documents that have not been shredded.

It is important to destroy (tear or shred) all personal information before discarding it. What you throw away can come back to haunt you.

Identity thieves are looking for...

Credit card receipts: Many businesses no longer print the entire credit card number on receipts, but some still do. Check your receipt very carefully. Do not leave it behind if it lists your credit card number.

Financial statements: Any statements that contain your account number and SIN must be shredded.

Preapproved credit card applications: An identity thief can retrieve these applications from your trash, send it in with the address changed, and received the new cards in your name, based on your credit. After receiving your card, he charges items to its maximum and then tosses the card. You are left with the bill.

Cut Clutter

According to Brooks Palmer, author of Clutter Busting, you can't organize until you toss the clutter. Here are some of his tips:

• Toss out anything that is broken, that can't be fixed, or that you won't take to be fixed. According to Palmer, broken things cause disorder in the home. They spread, like a crack in the windshield of a car that eventually spreads across the entire windshield.

• Limit your CDs or MP3 albums to fewer than a hundred. Keep only the music that you will actually listen to now.

• Toss anything that makes you feel that the past is more special than right now. That gives you the feeling that life will never be as good as it once was. I like the following statement: The past is as insignificant as old dishwater.

• If you find yourself defending the object because of how much it cost you, it's clutter.

• If it doesn't fit anymore, physically or psychologically, let it go.
  

Getting Pretty Healthy

In their book, Live a Little: Breaking the Rules Won't Break Your Health, Dr. Susan Love and Alice Domar take on the health police and provide women with more realistic wellness goals. The authors discuss many of the prescribed health "rules" that have very little scientific backing.

I found it refreshing to learn that Dr. Susan Love did not start a fitness program until age 50. She has no regrets regarding this late start; she spent her younger days doing research, working with breast cancer patients, writing books, and raising a family.

Dr. Love designed the following quiz to assess a woman's fitness level:

1. Are you able to walk for one mile in twenty minutes or less?
2. Can you jog a mile without stopping?
3. Can you stand on one foot and maintain your balance for thirty seconds?
4. Sit in a chair. Can you stand up without using your arms?
5. Can you lift and carry two grocery bags--one in each hand?

Anyone who is able to answer yes to every question demonstrates basic levels of cardiovascular fitness, strength, and balance. YOU ARE PRETTY HEALTHY!!

On a personal note...

I was able to answer yes to four of the above questions. I need to work on #2.

Dieting on a Budget

Eating at the appropriate times throughout the day will help us maximize fat burning and keep hunger at bay.

In her book, The Hormone Diet, Dr. Natasha Turner provides a number of easy-to-implement suggestions that can help us stabilize blood sugar balance and boost the hormones that burn fat and control appetite.

• Eat every 4 to 5 hours. It doesn't matter whether you eat 3 meals and a snack or 4 smaller meals.
  

• Eat within 1 hour of rising and never within the 3-hour period before bedtime.

• Stick to eggs or why protein smoothies for breakfast and you will eat less throughout the day. Eat your starchy carbs at lunch, dinner or after your workouts.

• Try cardio first thing in the morning on an empty stomach. If you can manage it, try doing a 30-minute cardio workout first thing in the morning before breakfast. This could help kick-start your metabolism.
  

• Always eat within 45 minutes of finishing your workout.

• Never do your weight training on an empty stomach. You will need energy from your foods to perform optimally.

• Eat the protein on your plate first to help speed the signal to the brain that you are full.

• If you have alcohol or wine, do so after your meal to enhance the hormones involved in appetite control and digestion.
  

All About Yogurt

I get most of my calcium from yogurt. It contains between one-third and two-thirds the amount of lactose found in milk. This makes it easily digested for those of us who have lactose intolerance.

Yogurt goes with everything--consider the following ways to add yogurt to your daily diet.

Fruit Smoothie: Combine 1/2 cup plain yogurt with 1/2 cup diced ripe fruit. Add one or two ice cubes and puree in a blender.

Yogurt Shake: Blend 1/2 cup fruit-flavoured, frozen non-fat yogurt with 1/2 cup low-fat milk until creamy.

Cucumber Dip: Peel, seed, and dice a large cucumber and combine with 1 cup plain yogurt, salt, pepper, and chopped fresh herbs. Serve as a dip for vegetables.

Mild Salsa: Mix 1/2 cup plain yogurt with 1 mashed ripe avocado, 1 diced tomato, and chili powder to taste. Serve as a dip with tortilla chips.

Garnish: Top cold cucumber soup with plain yogurt and minced chives.

Half-Full or Half-Empty?

Positive beliefs come from you. You may not be able to control what happens to you, but you can control how you will respond. You can choose to be optimistic and upbeat and see the glass as half-full. Or, you can be pessimistic and unsure and see the glass as half-empty.

I enjoyed reading these half-full/half-empty perspectives from the website www.businessballs.com.

• The engineer says the glass is twice as big as it needs to be.

• The bar fly says it's not about whether the glass is half-full or half-empty, it's about who is paying for the next round.

• The consultant says let's examine the question, prepare a strategy for an answer, and all for a daily rate of ...

• The worrier frets that the remaining half will evaporate by tomorrow.

• The fanatic thinks the glass is completely full, even though it isn't.

• The entrepreneur sees the glass as undervalued by half its potential.

• The computer specialist says that next year the glass capacity will double and will cost half the price.

• The Buddhist says don't worry, remember the glass is already broken.

• The personal coach knows that the glass goes from full to empty depending on the circumstances and reminds the drinker that he/she can always fill the glass when he/she wishes.
  

Sharing Recipes--Anti-aging Smoothie

Ingredients

1 serving vanilla why protein powder
1/2 cup raspberries
1/2 cup blueberries
1/2 cup sliced strawberries
1/4 cup blackberries
1 cup water
1 tbsp ground flaxseed

Procedure

• Place all the ingredients in a blender and blend at high speed until smooth.
• You may use 1 1/2 cups of a frozen four berry mixture instead of adding the four berries separately.

Source: The Hormone Diet by Dr. Natasha Turner

Dieting on a Budget

Research has shown that diets that are higher in protein can help increase metabolism and lead to weight loss. These are safe for most people, but anyone with kidney disease should be careful with increased protein intake.

The following substitutions will add protein to your diet without adding extra fat and calories. Note: The number of grams of protein are indicated in brackets.

• Instead of 1 slice bacon (3 g), eat 1 egg (6 g).

• Instead of 1 glass of orange juice (1.5 g), drink 1 glass low-fat milk (8 g).

• Instead of 2 chicken wings (9 g), eat 3.5 ounces of chicken breast (21 g).

• Instead of 1 hamburger patty (22g), eat 4 ounces lean steak (35 g).

• Instead of 2 tbsp cream cheese(2 g), eat 2 tbsp peanut butter (8 g).
  

All About Yogurt

Low-fat or non-fat yogurt is an excellent source of vitamins and minerals. And, yogurts that contain live or "active" bacteria cultures known as probiotics may help suppress the growth of harmful bacteria. Eating yogurt when taking antibiotics (which can upset the intestinal tract) may be helpful.

According to Dr. Oz, regular yogurt consumption will reduce the risk of gum disease, help protect from bladder and liver cancers, and sweeten breath. It also provides about 400 mg of calcium in a cup.

Consider the following tips:

• Select the non-fat, plain yogurt. Dress it up with nuts, wheat germ, or fresh fruit.
  

• Read labels carefully and steer away from high-fructose corn syrup, sugar, and artificial ingredients.

• Look for labels that say the yogurt contains probiotics.
  

Better Sleep On A Budget

According to recent statistics, sleep deprivation affects more than 70 million North Americans. We are spending $2.4 billion a year just trying to fall asleep.

In her book, The Hormone Diet, Dr. Natasha Turner offers the following tips:

• Go to bed by 11 p.m. Our stress glands, the adrenals, recharge or recover most between 11 p.m. and 1 a.m. And, if we could go to bed before 10 p.m. we would establish optimal conditions for building our adrenal reserves.

• Sleep 7 to 9 hours a night. The American Cancer Association has found higher incidences of cancer in individuals who consistently sleep fewer than 6 hours or more than 9 hours nightly. It is interesting to note that oversleeping is just as harmful a sleep deprivation.

• Keep household lighting dim from dinnertime until you go to sleep. This helps prepare your body and hormones for sleeps and aids digestion.
  

• Sleep in loose-fitting night clothes. Tight clothing will increase body temperature and interfere with melatonin release.

Healing

There is so much we fight.

The fight against cancer, heart disease, diabetes...

If we look closely we can see that all of our attention is upon the disease and not upon the cure.

All of our energy is spent in aggression and not in love.

For there is a softness to healing.

A sacredness to our pain.

A sweetness to our sorrow.

And it is in these moments that we dive low into the depths of our spirits,

And when we emerge from our journey to the scared centers of our source

We are grounded, stronger, and full of hope.

There is no fight there for, in truth, we would be fighting against ourselves.

There is acceptance.

An embrace of love.

And in that moment, we shall find healing.

By Ian Paul Marshall

Getting Online Advice

As health care consumers, we have access to an enormous amount of information on the Web. It is important that we learn to effectively navigate this communication jungle.

Before taking any online advice...

• Find out who runs the site. Sites run by the government or a university are the most reliable.

• Check the editorial policy to make sure it has an advisory board made up of experts in the field.

• All medical statistics and facts should be properly documented. Articles in established scientific journals should be credited.

• A site should indicate it has been updated recently. Inactive links indicate that a site is not properly maintained and is likely out of date.
  

Cut Clutter

In her book, The Hormone Diet, Dr. Natasha Turner suggests that we give our kitchens a mini-makeover and clear our cupboards of any products that impair healthy hormonal balance.

Consider removing...

• Products that contain artificial sweeteners such as aspartame and Splenda.
• Products containing high-fructose corn syrup.
• Vegetable oil, palm oil, shortening, margarine and anything else containing partially hydrogenated oils.
• Processed and packaged foods that contain preservatives and lack nutrients, e.g. prepared pasta side dishes.
• Packaged products such as sliced meats that contain sulfites and nitrites.

And...

• Replace all your plastic food storage containers with glass.
• Phase out condiments and foods in plastic bottles. In the future, purchase only products in glass.
• Use paper wraps instead of plastic.
• Purchase all types of drinks in glass bottles as often as possible.
  

All About Walnuts

The benefits of walnuts can be obtained by small additions to our regular diet. One study found that women who ate at least 1 ounce of walnuts each week, had a 25% lower risk of developing gallstones.

In a recent article, Dr. Oz offered a "trick" to get our appetites under control--eat walnuts before dinner. According to Dr. Oz, the healthy fat in six walnut halves triggers a chain reaction that slows the rate at which the stomach empties. This results in less overeating.

Consider the following suggestions...

• Sprinkle a handful of walnuts on your tossed salad or steamed vegetables.

• For dessert, top a baked apple or poached pear with walnuts.

• Mix crushed walnuts with plan yogurt and top with maple syrup.

• Add walnuts to poultry stuffing recipes.

Fresher...Longer

To keep those bouquets around for awhile, consider the following tips:

• Get flowers from a reliable source. Grocery stores may be convenient, but do not always have the freshest flowers.

• Strip away any leaves that will be below the water line in the vase--they produce bacteria that kills buds faster.

• Put a floral food such as Floralife or Chrysal into the water.

• Keep flowers in a cool spot. Avoid placing them next to air conditioners or anywhere with extreme temperature fluctuations.

• Change the water daily or every other day.

• Pluck out any wilting blossoms.
  

When flowers start to fade, cut down the stems and transfer the flowers to a shorter vase. This will help revive them.

Making Super Smoothies

I love making smoothies in the morning and am always on the lookout for new recipes. I enjoyed reading the following tips provided by Dr. Natasha Turner in her book, The Hormone Diet.

• Freeze your fruit. Peel and cut them up in pieces prior to freezing or add ice to your smoothies to make them refreshing.

• Blend the ingredients before adding the protein. Do not overblend the protein. Just lightly blend it to stir into your drink; otherwise you damage the protein molecules.

• Keep ground flaxseed in the freezer. If the shake tastes fishy, it is very likely the flaxseed has gone rancid.

• Add water or ice to thin out the smoothie. Do not add more juice or soy milk--it will increase the calorie content of the drink.

• To increase the fibre content of a smoothie, add 1-2 tablespoons of wheat or oat bran.
  

Dealing With Med Speak

Every profession has its own jargon. Medicine isn't any different, except that quality health care, and, sometimes even our lives could be affected. This is especially true when the diagnosis is an unexpected one and our emotions take over. It is so easy to become overwhelmed and confused.

Here are a few suggestions which can help you navigate the maze of Med-Speak.

• When meeting with a specialist or oncologist, ask a friend to accompany you and take notes. Or, bring a tape recorder with you. This will ensure that you do not miss any critical information or instructions.

• Do your homework. Visit reliable websites and read recent books about your condition.
  

• Bring a written listen of your questions, in order of priority.
  

• Ensure that all members of your health care team are aware of all conditions being treated and tests administered.

• Be honest. Share any not-so-healthy habits that could interfere with your treatments.
  

• Lost lab reports are common. It may be necessary to call and check with the lab, especially if more than one physician is involved in your care.

• Ask your doctor to slow down if the "med speak" gets out of hand.

• If you are uncomfortable with any aspects of your care, do not hesitate to get a second opinion.
  

A Bit of Humour

A Sunday school teacher was asking her students some questions after a series of lessons on God's omnipotence. She asked, "Is there anything God can't do?"

All was silent. The teacher was disappointed that they had missed the point of the lesson. Finally, one boy held up his hand. She sighed and asked, "Well, what do you think God can't do?"

The boy replied, "He can't please everybody."

Source: God Jokes

Getting Creative With Peanut Butter

The peanut butter and jelly sandwich was a staple in most of our lunch bags. But, there are so many other options available.

After spreading peanut butter on a slice of whole wheat bread, add...

• Bacon, apple, and alfalfa sprouts
• Bacon, lettuce, and tomato
• Banana, dates, and honey
• Banana, lettuce, ham, and bacon
• Currants and cashews
• Marshmallows and chocolate chips
• Onion and low-fat mayo
• Raisins and carrots
• Raisins and celery
• Raisins and sunflower seeds
• Sweet pickles and honey
• tomato and low-fat mayo
  

Better Sleep On A Budget

According to Dr. Natasha Turner, author of The Hormone Diet, poor sleep interferes with our hormonal balance, appetite control, and fat loss. And, lack of sleep also contributes to inflammation.

Consider the following tips:

• Make your room as dark as possible. You should not be able to see your hand in front of your face. Alarm clocks should be turned away and blackout curtains are recommended. Studies have shown that even a small amount of light can cause a decrease in melatonin levels, which affect the quality of sleep.

• If you go to the bathroom at night, keep the lights off or use a night light. Even brief exposure to light can shut down the melatonin production that is essential for a good night's sleep.
  

• Be aware of electromagnetic fields (EMFs) in the bedroom--they can disrupt the production of melatonin and could increase the risk of cancer. EMFs are emitted from digital alarm clocks and other electrical devices. These items should be kept at least three feet away from you.

• Choose comfortable, soothing bedding. Organic cotton linens that are free of harmful dyes and toxins are highly recommended. According to Dr. Turner, all-white bedding is very soothing and welcoming after a long day of sensory overload. Make sure that your bedding keeps you warm but doesn't overheat you. In the winter, use a light duvet; in the summer, a thin blanket with a sheet will suffice.

• Keep your bedroom cool but not cold. No matter how chilly the weather gets outside, your bedroom temperature should be no warmer than 21 degrees Celsius. The body needs to cool at night to ensure the proper release of melatonin. During the summer, be very careful with your air conditioner. Research has shown that over-air conditioning can cause weight gain.

• Avoid using a loud alarm clock. Waking up to the blaring wail of an alarm clock can be a shock to your body.
  

A Bit of Humour

Two little boys were best friends at church, but they both had a reputation for getting into trouble. One Sunday, one of the boys was sick and stayed home. The other boy went to church and was twice as bad as normal.

After church, the pastor grabbed him and asked in an angry voice, "Where's God?"

The little boy was frightened and didn't know what to say.

The pastor continued, "I want you to go home and think about it. I don't want you to come back until you can tell me where God is."

The boy went home and called his sick friend on the telephone. "Guess what," he said. "They've lost God, and they're trying to blame that one on us, too."

God Jokes

Good Coffee News

As a coffee lover, I delight in reading about its benefits. In a recent column, Dr. Oz informed us that six daily cups of coffee can reduce our risk of Alzheimer's disease by more than 20%.

Researchers at Harvard Medical School have suggested that coffee may be helpful in preventing the following diseases:

Cancer: Coffee drinkers have lower rates of colon and rectal cancers and are 50% less likely to get liver cancer than coffee abstainers.

Type 2 Diabetes: Coffee contains chemicals that lower blood sugar. Coffee may increase your resting metabolism rate, which could help prevent diabetes.

Parkinson's Disease: Coffee seems to protect men from Parkinson's disease.

Heart Disease: Scientists think antioxidants in coffee may reduce inflammation and protect blood vessels.

Asthma: In one study, adults with asthma who drank two to three cups of coffee daily had 25% fewer asthma attacks than those who drank none.

Remembering the Basics

It is very easy to get excited about a new regimen and forget everything we have learned about physical fitness. Rushing after meals, not taking time to stretch, becoming dehydrated, exercising only on weekends...these are common mistakes that can result in injuries and short-lived regimens.


Consider the following tips:

• To burn the maximum number of calories and fat, exercise on an empty stomach.

• For maximum performance, eat carbohydrates one hour before you exercise.

• Drink fluids--water is the best choice.

• Exercising outside in the sun can improve your mood, especially if you have symptoms of depression.

• Running shoes do not last forever. Unless you are training for a marathon, a good running shoe should last six to eight months.

• Always pack your gym clothes, even on business trips. Most hotels have fitness centers or have arrangements with local gyms. Or, you can take a long walk or jog in a nearby park.
  

Dieting on a Budget

Make the following substitutions and convert high-fat, high-calorie dishes into healthy ones.

• Instead of a creamy potato salad, choose a bean salad with low-fat vinaigrette. You will save 30 calories and 4 grams of fat for every 1/4-cup serving.

• Instead of potato chips, choose baked tortilla chips. You will save 80 calories and 10 grams of fat per 15 chips.

• Instead of cheddar cheese, choose mozzarella. You will save 30% of the calories and fat per 45 gram serving.

• Instead of regular salad dressing, choose low-calorie dressing. You will save 50 calories and up to 10 grams of fat per 1-tbsp serving.

• Instead of devilled eggs made with regular mayonnaise, choose devilled eggs made with low-fat mayonnaise. You will save 30 calories and 2 grams of fat per appetizer.
  

An apple a day...

On each Dr. Oz show, guests share their weight-loss secrets with the audience. One woman, who lost half her original body weight, talked about her secret weapon against overeating: apples. She consumes at least five a day. Whenever she gets a craving for a dessert or any other high-calorie food, she eats an apple.

The researchers at Cornell University support this particular diet strategy: apples help women lose weight and lower the risk of lung cancer and type 2 diabetes. They have also classified the Red Delicious as the most antioxidant-rich apple. They suggest that we eat the entire apple, avoiding the harder seeds and stem. More than two-thirds of the fibre and almost all of the antioxidants are found in the peel.

Researchers at the University of Massachusetts discovered that eating two or three apples a day increases the levels of acetylcholine, a neurotransmitter crucial to maintaining memory.

Definitely food for thought!!

On The Sunny Side

It is easy to be negative at this time of year. The mornings are dark, weather is unpredictable, tax season is upon us...The excuses are endless and it so easy to stop exercising and slip back into bad habits.

In their book, So Stressed, authors Stephanie McClellan and Beth Hamilton suggest countering the following negative thoughts with more positive messages:

I'm too exhausted even to think of moving.
I always have more energy after I exercise.

I'm just so slow.
When I started, I was out of breath very quickly. I may not be a speed demon, but I have really built up my endurance.

My whole body hurts from that last workout.
If I stretch well or take a hot bath, my muscles will be warmed up, and I'll be feeling no pain once I start moving.

I had to skip three days because I had a virus. It's impossible for me to stay with it. Something always gets in the way.
Each day is a new day, and I can pick up where I left off.

It's miserable out, so I think I 'll just sleep in this morning.
It's raining too hard for me to enjoy my walk. I think I'll try that new yoga DVD.

This was the most stressful day at work in a long time. I think I'll make myself a drink.
I haven't been this stressed out in a long time. I bet a good workout will help me burn off this tension.

Sharing Recipes--Pineapple Banana Muffins

I love eating pineapple all year round. One cup of fresh pineapple chunks contains 75 calories and provides 25 mg of vitamin C. Pineapples also contains thiamine, folate, vitamin B6, iron and manganese.

The following recipe combines pineapples and bananas into tender, moist, and delicious muffins that keep and freeze well.

Enjoy!

Ingredients

3 cups all-purpose flour
2 cups granulated sugar
1 cup chopped raisins
1 tsp baking soda
1 tsp salt
1 tsp cinnamon
3 eggs
2 cups mashed bananas (about 5 medium)
1 1/4 cups crushed, undrained pineapple
1 cup vegetable oil

Procedure

• Preheat oven to 350 degrees Fahrenheit.
• In a large bowl, stir together flour, sugar, raisins, baking soda, salt, and cinnamon.
• In a separate bowl, beat eggs. Stir in bananas, pineapple, and oil until blended. Add to dry ingredients and stir until moistened.
  
• Spoon into large greased muffin cups, filling two-thirds full.
• Bake for 20 to 30 minute or until tops are firm to the top.

Makes 30 muffins

COPE

We all experience some kind of stress and tension in our daily lives. Psychiatrist Mark Gilbert has used the acronym COPE to present a few constructive ways to manage this stress.

C stands for calm and connected. Calming our minds and bodies will help prevent symptoms such as insomnia, irritability, headaches, fatigue, and hypertension. I find yoga helps me achieve a sense of inner peace and calm. Reaching out to family and friends is also helpful when life is uncertain and difficult.

O stands for optimistic and objective. When we choose a belief system that includes optimism, hope, and purpose, we feel better and stay healthier. Optimism is our connection with the future.
When we are objective, we realize that most people are good-willed and caring. They are not out to get us.

P stands for participate and be pro-active. When we interact with others, we feel more in control and better about ourselves. And, it also helps to contribute to our community in a charitable way.

E stands for emote and empower. Studies have shown that open and honest expression of emotion in a supportive environment leads to better healing. It is important to share our feelings with someone we trust. When we eat nutritiously, exercise regularly, and get enough sleep, we empower ourselves to meet the challenges of our daily lives.

Dieting on a Budget

It is possible to transform traditional high-fat, high-calorie favourites into healthy dishes. Consider the following substitutions:

• Instead of mashed potatoes made with butter and cream, choose mashed potatoes made with low-fat sour cream and 1% milk. You will save 100 calories and 12 grams of fat per 1/2-cup serving.

• Instead of roasted, salted mixed nuts, choose trail mix with dried fruits and unsalted nuts. You will save 50 calories and 9 grams of fat per 1/4-cup serving.

• Instead of a white roll slathered with 1 tbsp of butter, choose a small, whole wheat dinner roll with no butter. You will save 200 calories and 13 grams of fat.
  

• Instead of a pecan pie slice, choose a slice of angle food cake topped with strawberries and low-fat whipped cream. You will save more than 300 calories and 19 grams of fat.

• Instead of a flavoured latte topped with whipped cream, choose a skim milk mocha beverage. You will save at least 150 calories and 17 grams of fat.

• Instead of a martini, daiquiri, or other mixed drink, choose a vodka with diet soda. You will save nearly 400 calories per standard-size drink.
  

More Fish Facts

Canada's Food Guide recommends eating at least two servings of fish each week to help lower the risk of cardiovascular disease. The omega-3 fats found in fish and fish oils help reduce the stickiness of our blood so it is less likely to clot, an important factor in lowering the risk of strokes and heart attacks.

Most of us count on getting our omega-3's from salmon or trout. In a recent television show, Dr. Oz suggested we look to younger and smaller fish like sardines and herring. A 3-ounce serving of Atlantic sardines contains 22 grams of protein and approximately 340 mg of calcium which is more than that found in a glass of milk. Sardines also contain generous amounts of iron, vitamins B12 and E, potassium, and a bit of vitamin D. Low in mercury, they are on the list of environmentally friendly fish.

Consider the following tips:

• If possible, buy sardines canned in water. If you buy them canned in oil, drain off some of the oil.
• For a different taste, buy sardines canned in tomato sauce.
• Give your salad a protein boost--toss in a few sardines.
  
• Serve on a cracker as a mid-day snack.
  

In A Hole...

Two men rest under a tree after a long week of digging dry wells. One man who keeps digging the same hole deeper and deeper proclaims that his is the best way to dig a well. The second man, who digs many shallow holes, argues with equal force that his is the best way to find water. Their discussion grows louder. The two voices carry across the dry landscape into the ears of an approaching traveler.

"Pardon me, but I could not help overhearing your conversation," the traveler says, not wanting to eavesdrop.

The two men stop arguing long enough to look at the stranger, a woman dressed in the orange robes of an ascetic. "Then maybe you can help us," the first man addresses the traveler. "Who do you think is right about the best way to dig a well?"

"I am not an expert in these matters," the woman answers.

"But you must have an opinion."

The traveler offers a slight bow. "I would not choose one or the other method."

"What are you talking about?" the second man asks.

"Either way," the traveler replies, "are you not each still standing in a hole?"

Source: "The Guru Question" by Jeff Martens

Sharing Recipes--Roasted Vegetables

Feel free to substitute your favourite vegetables. Enjoy!

Ingredients

2 eggplant
2 zucchini
2 summer squash
1/2 sweet onion
1 red pepper
2 medium sweet potatoes
3 tbsp olive oil
1/2 tsp salt
1/4 tsp black pepper

Procedure

• Preheat oven to 425 degrees Fahrenheit.
• Slice eggplant, zucchini, and squash into 1/2-inch half-moons.
• Slice sweet onion and red pepper into 1/2-inch strips.
• Peel and cut sweet potatoes into 1/4-inch half-moons.
• Toss all the vegetables with the olive oil, salt, and black pepper in a large bowl.
• Pour onto 2 baking sheets.
  
• Bake for 40-45 minutes, turning vegetables twice.
  

Dieting on a Budget

It is important to have a well-stocked kitchen that has the following low-fat, low-calorie staples:

• Fresh garlic
• Butter-flavored cooking spray
• Canned beans
• Fat-free chicken broth--can be used to make a quick vegetable soup or low-calorie mashed potatoes
  
• Water-packed tuna
• Grated low-fat cheese
• Instant grain dishes--couscous or tabbouleh
• Zesty spices--chili powder, red pepper flakes, and curry blends
• Canned mandarin oranges--can be added to salads or simple desserts when fresh fruit is out of season
  
• Package of pitas or tortillas--can be used as vegetable wraps or cut into wedges and baked to make low-fat chips
  

Living More Consciously

In her book, The Virtuous Consumer, Leslie Garrett provides practical and doable suggestions for those of us who are struggling to make choices that are better for the planet. I enjoyed reading the book and don't feel that I need to chain myself to a tree, make my own soap, or go on a permanent shopping fast.

I like the idea of asking myself the following questions before I make a purchase:

• What materials went into making this product?
• How was the product manufactured?
• How far did it travel to get to me?
• How long will I use this product--once or over a few months or years?
• Is it recyclable, reusable, or biodegradable?
• How will it be disposed?
  

Becoming A Flexitarian

Being a flexitarian is a more flexible, more realistic way to be a vegetarian. The reality is that even vegetarians can't eat tofu, soy and veggies 100% of the time. Studies have shown that nearly two out of three vegetarians can't do it full time.

Researchers at Cornell University claim that a diet that contains a small amount of meat and dairy actually can be more efficient than a straight vegetarian diet. Vegetarian crops require higher quality land than the pasture land that animals need. The researchers suggest an annual meat and egg intake that averages out to approximately two cooked ounces per day.

So, go ahead and treat yourself to the occasional steak, burger, or sausage.

Shrug Therapy

In her book, Look Great Feel Great, Joyce Meyer offers a few suggestions on de-stressing our lives. I was particularly interested in her description of shrug therapy.

There are many things we can control in our lives--choice of job, friends, personal health...

But, we cannot control the stock market, opinions and actions of others, weather...

How we react to things we cannot control will determine our stress levels and the quality of our health.

According to Meyer, people who shrug off upsets do a lot better. The bible calls it "casting your care." It is important to note that shrugging does not mean indifference; it simply means that there is nothing we can do to change a situation at a particular moment in time.

Hot Drinks For One

Take a few minutes out of your hectic schedule and treat yourself to one of the following hot drinks:

Rum Toddy Stir 2 tbsp of honey into a mug of hot herbal tea. Add 2 tbsp of rum or brandy and a squeeze of lemon juice.

Marmalade Tea Stir 1 tbsp of orange marmalade into a mug of hot strong-brewed tea. Add 1 tsp of sugar and 1 tsp of lemon.

Mochaccino Pour hot strong-brewed coffee into a mug. Stir in 2 tbsp chocolate syrup, a splash of half-and-half, and a pinch of ground cinnamon. Serve topped with whipped cream.

Fish Facts

Seafood is a key source of heart-healthy lean protein and the experts suggest at least two servings a week. All fish are rich in nutrients, especially niacin, Vitamin B12, zinc, and magnesium. And, if we select varieties rich in omega-3 fatty acids, such as tuna or salmon, we can significantly reduce our risk of heart attacks. These fatty acids also play a crucial role in the brain development of infants and may help lessen depression in adults.

Fish needs little preparation and cooks quickly. Steaming, poaching, baking, and grilling all preserve flavor without adding calories.

Consider the following tips:

• When buying fish, look for bright, glossy skin, tight scales, and firm flesh.

• Buy fish only at markets that keep them covered with ice.

• Avoid large, predatory fish such as shark and swordfish which accumulate the highest mercury levels. Stick to low-mercury species like anchovies, Atlantic mackerel, wild Alaskan salmon, catfish, freshwater rainbow trout, oysters, shrimp, sardines, and canned light tuna.

• When eating out, order seafood--it is often the healthiest option on the menu.
  

A Bit of Humour

A man walking along a California beach was deep in prayer. All of a sudden he said out loud, "Lord, grant me one wish."

Suddenly the sky clouded above his head and in a booming voice the Lord said, "Because you have had the faith to ask, I will grant you one wish."

The man said, "Build a bridge to Hawaii, so I can drive over anytime I want to."

The Lord said, "Your request is very materialistic. Think of the logistics of that kind of undertaking: the supports required to reach the bottom of the Pacific, the concrete and steel it would take. I can do it, but it is hard for me to justify your desire for worldly things. Take a little more time and think of another wish, a wish you think would honor and glorify me."

The man thought about it for a long time. Finally he said, "Lord, I have been married and divorced four times. All of my wives said that I am uncaring and insensitive. I wish that I could understand women. I want to know how they feel inside, what they are thinking when they give me the silent treatment, why they cry, what they mean when they say "nothing" and how I can make a woman truly happy?"

After a few minutes God said, "You want two lanes or four on that bridge?"

God Jokes

Sharing Recipes--Apple Cinnamon Muffins

I find it hard to resist warm muffins, especially those made from scratch. The following recipe contains the traditional combination of apple and cinnamon and very few calories.

Enjoy!

Ingredients

2 cups all-purpose flour
1/3 cup packed brown sugar
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
1 cup chopped and peeled apple
1 egg, lightly beaten
1 cup skim milk
3 tbsp melted butter

Procedure

• Preheat oven to 400 degrees Fahrenheit.
  

• In a large bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, and salt.

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

• Add the apple mixture to the dry ingredients. Be careful not to over mix.

• Spoon into lightly greased muffin cups.

• Bake for 15 to 18 minutes or until golden.

Makes 12 muffins

Nourishing My Thyroid

A few years ago, I was diagnosed with hypothyroidism. Even though I take thyroxine on a daily basis, I am on the outlook for additional ways of supporting thyroid function.


The following suggestions are very easy to implement:

• Almonds, avocados, bananas, dairy products, fish, chicken, dried fruits (apricots, dates and prunes), eggs, pumpkin, sesame seeds, and whole grains are some of the foods that help.

• Liver friendly foods such as beets, carrots, garlic, kale, leeks, lemons, and onions help with detoxification.

• Vitamin D helps and is easily obtained by going outside on sunny days or when taken as a supplement.

• Stress reduction techniques also help support adrenal glands and in doing so help the thyroid gland produce thyroid hormones.

• Processed and refined foods should be avoided.
  

Dieting on a Budget

The best laid plans often go awry, especially in late afternoon. I am often tempted to pick up a Kit Kat bar or sink my teeth into a soft muffin, bagel, or bun.

In a recent article, Dr. Oz provided a few strategies for those of us who have the urge to munch.

• Take one piece of chewy, whole-grain bread and dip it in olive oil. Olive oil contains a monounsaturated fat that helps control appetite.

• Add a little red pepper to your morning or noontime omelette. This will help decrease what you eat later in the day.

• Chew sugarless gum. You will have fewer hunger pangs and fewer cravings for sweets.

• If you are tired and hungry, have a nap. People who are sleep deprived have increased appetites and tend to snack more.

Shades of Green

I am a strong proponent of making small changes that will put me on the road to living a much greener lifestyle. It is very easy to develop green habits at home and reduce my impact on the environment in a major way.

A 2007 survey commissioned by the Ontario Power Authority examined public attitudes towards energy conservation. They were interested in discovering the levels of commitment and engagement among individuals in the province of Ontario. Four types of individuals emerged:

Live for today people are not interested in electricity conservation or in taking any kind of action. (12% of the population)

Budget driven people are interested in easy-to-do, low-cost measures that will allow them to save money in the short term. (36% of the population)

Pragmatic conservers are willing to act as long as it does not mean a loss of money, comfort, or convenience. (28% of the population)

Green champions will conserve electricity even if involves some sacrifice because it is the right thing to do. (22% of the population)

How an you become a green champion?

• Install extra insulation.
• Use energy-efficient lights.
• Operate a high-efficiency furnace.
• Use a front-load washer.
• Adjust the thermostat.

Simplicity

I want more simplicity in my life.

Instead of making a number of resolutions, I have decided to use the following checklist provided by Deepak Chopra in his latest book, The Ultimate Happiness Prescription:

1. Declutter your surroundings.
2. If you buy something, give something away.
3. Spend money to help the environment, returning a fraction of Nature's gifts to you.
4. Do something that's not for profit.
5. Be generous.
6. Be lavish in your giving, particularly with intangibles.
7. Nourish your body instead of defiling it.

(Picture taken near Rankin Road off old Highway 69)