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.