What's for Dinner? Fiery Veggie Chili



Easy, economical, healthy and delicious – what more could you want? Serve with steamed brown basmati rice and a large leafy green salad. I like my chili spicy if you prefer a more mild chili simply omit or adjust the cayenne, chili powder and jalapeño.

½ cup dried kidney beans
½ cup dried black eyed peas
½ cup dried pinto beans
- Picked over and rinsed
or
2 cans of beans, drained and rinsed thoroughly
3 Tbs. extra virgin olive oil
2 yellow onions, finely chopped
3 celery stalks with leaves, finely chopped
2 large carrots, finely chopped
1 red bell pepper, finely chopped
1 green bell pepper, finely chopped
1 jalapeno pepper, finely chopped
4 large cloves of garlic, minced
2 Tbs. chili powder
1 tsp. cayenne pepper
2 tsp. cumin
2 tsp. dried oregano
2 tsp. freshly ground pepper
2 tsp. (or to taste) sea salt
2 bay leaves
1 28-ounce canned crushed tomatoes + 2 cans of water
1 ½ cups of fresh or frozen corn
2 ripe avocados, diced for garnish

Cooking time: 1 hour
(However the longer you let it simmer the better it tastes; I usually cook it for 2-3hrs)

1)Place dried beans in a bowl and add enough water to cover by 2 inches. Let them soak overnight (8 hours). Drain and rinse thoroughly.
2)Put the beans in a medium size pot, cover with 2 inches of water and bring to a boil. Reduce the heat to low and simmer for 1.5-2hrs. Drain and rinse the beans.
3)In a large pot sauté all vegetables in olive oil over medium heat until tender (7 to 10 minutes).
4)Add all the spices and herbs and cook on low heat for 5 minutes. Stir often to avoid sticking.
5)Add tomatoes and water. Cook for at least one hour until thickened. Adding more sea salt if desired.
6)Stir in corn and cook for 5 minutes. Remove bay leaves, top with diced avocados and serve.

Serves 6 – 8 (great for freezing!)


Olympians' daily food choices as important as their rigorous training


Have you ever wondered what food the Olympians put on their plates?
I found a great article explaining the importance of consuming an Alkaline diet.
Click on the 'Title' to view the article.
Enjoy.


Guilt-free Chocolate: Cacao


Finally there is hope for chocoholics everywhere! A nutritious and delicious, guilt-free snack. Introducing the Cacao Bean.....

"People always ask me what I eat. Raw, organic Cacao Beans are the primary food in my diet. They have inspired me to eat less and live more. Cacao Beans are truly the food of the gods, the best food ever!" -- David Wolfe, author of Eating for Beauty, The Sunfood Diet Success System and others

What is Cacao?
Cacao is the seed of a fruit of an Amazonian tree that was brought to Central America during or before the time of the Olmecs. In 1753 Carl von Linnaeus, the 18th-century Swedish scientist, thought that cacao was so important that he named the tree: Theobroma Cacao, which means "Cacao, the food of the gods."

What's all the hype about?
Until you've tasted the Cacao Bean or Nib (a peeled cacao bean) you really don't know what you've been missing. Not only is it delicious, the raw cacao bean is one of nature's Superfoods offering the highest source of Magnesium than any other food. Magnesium builds strong bones, balances brain chemistry, supports the cardiovascular and digestive systems and is associated with happiness. Need more reasons to eat raw cacao? These little pearls of Nature are great sources of Iron, Vitamin C, Chromium (helps balance blood sugar), Anandamide (The Bliss Chemical), Theobromine (Your heart's helper), Antioxidants (the immunity boosters) and a bunch more of Vitamins, Minerals and EFA's you probably never heard of. For the weight conscious person out there you'll be relieved to know that raw cacao beans contain no sugar and between 12% and 50% fat depending on variety and growth conditions. Cacao is actually one of the great weight loss foods because within its extraordinary nutrition profile it contains the minerals and molecules that shut off the appetite. You read correctly, it shuts off your appetite! It doesn't get any better than this!


My favourite brand: Sunfood Nutrition Cacao Beans and Cacao Nibs

* Raw and Organic: This is a 100% raw product that is Certified Organic by Skal International.
* Sunfood cacao beans are around 40% fat content (low compared to other nuts).
* Low Microbe Count: Any foreign microbe/bacteria activity is virtually nonexistent on the skin and inner nib because of the exceptional processing standards in which these beans undergo. This is rare feature considering that cacao beans come from a moist and slimy fruit grown in a humid atmosphere where bacteria thrive. No other cacao bean sources can claim this safety feature. Other Cacao beans and nibs available on the world market are typically heated, fumigated, conventionally-grown and are contaminated by bacteria and fungus.
* No Roasting = High Flavor and nutrient-dense
* Low Acid levels

Where to buy:

www.Sunfood.com

www.Upayanaturals.com

The Big Carrot

Whole Foods

Support local businesses and your community by checking out your local Health Food Store

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

From the Dr. Oz Website: 6 Serious Risk Factors for Cancer



Holistic Nutrition

”Let food be your medicine and let medicine be your food” – Hippocrates-

What is Holistic Nutrition?

The word Holistic simple means ‘treating the body as a whole’, bringing the whole body; body, mind and spirit, into a state of equilibrium (balance).

Wholesome foods are the foundation of holistic nutrition. With emphasis on consumption of nutrient-dense, un-processed, organic, seasonal, whole foods. In the absence of wholesome foods, optimum health and well-being gives way to disease.

Holistic Nutritionist -vs- Dietician
Nutritionists and Dieticians both believe food choices play a critical role in overall health. A Nutritionist works on the body as a whole and treats each client individually by addressing a person's symptoms and imbalances. A Dietician generally works on giving nutritional advice as it relates to a medical diagnosis, even though some individuals experience different symptoms with the same disease.

How can a Holistic Nutritionist help me?
Holistic Nutritionists help their clients by analyzing their current health status and finding ways to improve areas of imbalances through diet and lifestyle changes. They recognize the connection between the individual’s biochemical, mental, spiritual and environmental states, and how each directly affects their health. Since no two people have the same body chemistry, the approach to each individual is always unique. Different people need different things. What is lacking in one person may not be lacking in another. It all depends on your particular body chemistry. Holistic Nutritionists work together with their clients by educating them and giving them the tools to achieve and maintain a lifestyle that is balanced, fulfilling, nourished and whole.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.


Yummy Whole Foods

Add two or all of these Yummy Whole Foods in your diet and discover the delicious benefits of a Whole Food diet.

Beans - High in iron, great source of fibre and keep you satisfied for hours.
Romano Beans + thinly sliced red onion + extra virgin olive oil + sea salt + freshly ground pepper = The best bean salad EVER (a.k.a. My mother's bean salad recipe)
Raw cashews - High in B Vitamins cashews are my favourite bad-mood busters! Try Raw Cashew Butter on toasted Ezekiel bread drizzled with Agave nectar.....yum!
Kale - This Superfood is high in calcium and B vitamins. Try replacing your boring iceberg lettuce with this delicious leafy green! Tip: if you shifinod the kale it tastes better. I don't know why...it just does.


Avocados - The Vitamin E powerhouse! Avocados are the best fruit source for Vitamin E, an essential vitamin that helps promote heart health. Add it to your smoothie, fruit salad, green salad, squeeze fresh lemon juice on it or just eat it as is. One of Jackson's favourite foods, mine too.

Goji Berries - This Superfood has 500 times more vitamin C per ounce than oranges. Not only are they a tasty snack ( I keep a stash in my purse) they are also a rich source of vitamins A, B1, B2, B6 and E and contain a full complement of protein with 18 amino acids and 21 trace minerals....and frankly, they have a cool name.




Raw Cacao- Not only is it delicious, the raw cacao bean is one of nature's Superfoods offering the highest source of Magnesium than any other food. Magnesium builds strong bones, balances brain chemistry, supports the cardiovascular and digestive systems and is associated with happiness. Need more reasons to eat raw cacao? These little pearls of Nature are great sources of Iron, Vitamin C, Chromium (helps balance blood sugar), Anandamide (The Bliss Chemical), Theobromine (Your heart's helper), Antioxidants (the immunity boosters) and a bunch more of Vitamins, Minerals and EFA's



Quinoa – Known as “the mother of all grains”, quinoa is gluten-free (therefore easily digested) is a natural complete protein (this means that it has all the amino acids). It is rich in magnesium, iron, calcium potassium and copper. Quinoa helps prevent cataracts, heart disease, gallstones, type 2 diabetes and childhood asthma.



Blueberries - Rich in antioxidants, Vitamin C and soluble fiber. Blueberries contain more disease-fighting antioxidants than any other fruit or vegetable.



The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Move of the Month: The Clam

Target muscles – Posterior glute medius, gluteus maximus.

Who will benefit from this exercise – Anyone who wants to increase hip joint mobility and tone hip and thigh area. More specifically, Cyclists who tend to overuse anterior glute medius due to bike positioning and cycling motion. Runners for prevention of common injuries such as: Iliotibial Band (IT Band) Friction Syndrome at the knee (pain on the outside of the knee), Trochanteric bursitis or ITB friction at the hip (pain at the outside of the hip), Patellofemoral pain syndrome, pain at the front of the hip or the knee, and hamstring injuries.

Why strengthening posterior glute medius are important – Posterior glute medius aids in pelvic stability and the prevention of hip, knee and back problems.

Lie on your right, with knees bent to 30 degrees and resting on top of each other. Use your right arm to support your neck and head and rest your left palm on the mat in front of your chest for support. Inhale to prepare in your Neutral spine.

Exhale engage pelvic floor and transverse abdominals and outer thigh and lift the upper (left) leg, keeping your heels together, maintaining neutral spine and keeping hips still.Inhale to stay and Exhale maintain abdominal and leg connection and return to starting position.

Repeat 10 times each side.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

What is Pilates? How will it benefit me?


What is Pilates?
Pilates is an exercise method based on the work of Joseph Pilates. Its focus is on strengthening and stabilizing the core (the abdominals, back and pelvic girdle region), restoring the natural curves of the spine, rebalancing the muscles around the joints, increasing flexibility and improving postural problems. The focus is on quality of movement rather than quantity and involves concentration and the coordination of breath and movement, thereby helping to balance mind and body.

What are the benefits of Pilates?
· Develop longer-leaner muscles without bulk
· Improves posture
· Helps prevent injury
· Increases core strength and stability
· Heightens body awareness
· Increases flexibility
· Improves balance and coordination
· Improves performance in sports (golf, skating, skiing, tennis .etc.)
· Decrease in back pain and other general aches, pains and tension


How can Pilates benefit Runners and Walkers?
· Core stability and gluteus muscle stability will improve which will reduce any low back pain
· Breathing comfort will improve
· Increase in flexibility
· Improvement in posture ( so when you get to later miles you will be running or walking with good form)


How is Pilates different than weight training or other resistance exercise?
· Pilates is three-dimensional (exercises can be performed using all movement planes)
· The spring resistance of the Pilates Reformer more closely resembles muscular contraction
· Emphasis on concentric/eccentric contraction for injury prevention
· Customizable for special needs
· Emphasis is placed on rebalancing muscles around joints
· Corrects over-training and muscle imbalance that leads to injury
· Emphasizes balancing strength with flexibility
· Leads to an improvement in posture and body awareness
· Weight training and Pilates can be combined in your fitness program and are a great compliment to each other.


The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.