Recipe: Cauliflower Soup with Pancetta Hash

Cauliflower Soup with Pancetta Hash

I created this soup the other day and I am quite proud of it. It's also very good with a sprinkle of parmessan cheese. Let me know what you think. Enjoy!

What you'll need:

1 head of Cauliflower, cut in florets
5 medium White Potatoes, peeled and diced
3 medium stalks celery, chopped
2 medium carrots, peeled and chopped
1 medium cooking onion, chopped
1 shallot, chopped
2 garlic cloves, minced
1 tbsp fresh thyme
1 teaspoon dried oregano
1 Bay leave
Sea salt and fresh ground pepper
1/2 teaspoon dried chili pepper (if you like a bite!)
3 ½ cups of chicken or vegetable stock
1 tablespoon extra-virgin olive oil
1 litre water


Pancetta Hash
1/2 cup Pancetta, diced
3 medium potatoes, diced (peel on)
2 garlic cloves, crushed
1/2 teaspoon fresh thyme
1/4 teaspoon Paprika
Salt and Pepper to taste
1 tbsp Olive Oil

Directions

Soup
1. In a 5 to 6-quart saucepot, heat oil on medium until hot.
2. Add celery, carrot and onion, and cook 10 minutes or until tender.
3. Add cauliflower and potatoes and cook for approx. 5 minutes.
4. Stir in chili, thyme, oregano, bay leave, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper; cook 30 seconds, stirring.
5. Add broth and water to saucepot; cover and heat to boiling on high. Reduce heat to low, and simmer for 2-3 hours (the longer, the better!)
6. In batches, ladle mixture into blender (remember to remove the bay leave). With center part of blender cover removed to allow steam to escape, blend mixture until pureed (you can also use a hand blender - but be careful as the mixture is hot!). Return all soup to saucepot and heat through.
7. Garnish each serving with a heaping tablespoon of Pancetta Hash (see below). 

Makes approx 8 1/2 cups. 

Pancetta Hash
1. In a small saucepot bring 3 cups of water to a boil.
2. Add diced potatoes and cook until tender.
3. In a frying pan, heat oil on medium until hot.
4. Add pancetta and garlic, and cook until garlic is golden brown.
5. Add potatoes and seasoning, and cook until potatoes are crisp. 
6. Remove garlic.
7. Garnish each serving of soup with a heaping tablespoon.

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New Year, New You: Baby Steps

So you've started your New Year's health resolution. How's that going for you?  Many people I have spoken to have already fallen off the wagon and it's only 6 days into the new year. Why is that? I think it's because their goals were unrealistic. If you are one of those people who've already said good-bye to their resolution to eat better or to go to the gym everyday, perhaps you should read my post: New Year, New You: Tips on Setting Goals 

After ready New Year, New You: Tips on Setting Goals I encourage you to re-write your New Year's health resolution using my tips.

Now that you have your new New Year's health resolutions I want you to start each resolution at a pace you can keep up with. Think of this before you start. A baby doesn't learn how to walk overnight. He takes a serious of steps to get to the end result, walking.

Step 1- Holding his head up.
Step 2 - Sitting up on his own.
Step 3 - Pulling himself up.
Step 4 - Assisted walking.
Step 5 (End Result) - Walking on his own.

If your New Year's health resolution is to Eat Better  here are a few baby steps that apply to most people who are currently eating an average North American diet.

Step 1 - Avoid congesting foods (fatty meats, bad fats, refined flours, refined sugar, dairy)
Step 2 - Eat a diet rich in non-glutenous whole grains, fresh fruits and vegetables, fresh pressed juice, fresh spring water, raw nuts and seeds.
Step 3 - Replace animal products at dinner at least 2 times per week with alternative protein sources such as legumes, grains, greens, sprouts, nuts and seeds.
Step 4 - Eliminate or at least cut down on caffeine, alcohol, recreational drugs and tobacco.
Step 5 - Eat in a calm and relaxed state, chew food thoroughly, keep meals simple and avoid overeating.

It’s inevitable that you will have a minor or major setback along your journey. A baby doesn't walk perfectly without have a few tumbles. They may cry but they always get up and start where they left off. You can learn a lot from them. After all we were once in their shoes, weren't we and we are doing just fine now walking on our own. A couple of chocolate cookies in the big scheme of things won’t ruin your entire weight loss goal. It may set you back a bit and you’ll probably feel guilty about it, but that’s it. Relax. My advice to my clients: Take a deep breath, brush it off your shoulder and move on. Learn from each lapse and come up with a strategy to work around it next time.

You may also find these articles I wrote helpful:

New Year, New You: Tips on Setting Goals
The Un-Diet: Say NO to Dieting in 2014

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.

Tips for Healthy Holiday Eating

The Holidays are here and in full effect! You’ve already found yourself surrounded by chocolates, eggnog, cookies and party invites! Here are a few strategies on how to stay on track during this tempting time of year.

Pre-plan-Decide ahead of time how you will handle the different events of the season. For non-festive days, plan healthy meals and snacks, and make sure to get some exercise in every day, even if its just 30 minutes.  


TIP: No time for exercise this time of year? Split your workout into two. 15 minutes first thing in the morning and 15 minutes before you go to bed.

Snack  - Eat a snack before you head out to a dinner party. Have a cup of yogurt with fresh fruit or some lavash and raw vegetables with hummus, so hunger won’t rule your choices. TIP: Before you eat, have an 8oz glass of water. Often we mistaken thirst for hunger.

Slow down – There is no need to do without your favourite foods, just take small portions , chew your food and eat slowly. TIP: Put your cutlery down between bites and talk between bites, so your meal will last longer and you will actually enjoy it rather than scarfing it down.

Moderate - Avoid guilty pleasures you can have anytime, such as chocolates, cookies and chips, and go with small portions of your seasonal favourites such as eggnog, rum-drenched fruitcake and all the yummy fancy cheeses. TIP: Before eating, see what is being served. If there are raw vegetables, seafood (sans the butter), mini quiche, dips (sans the cream), start with those, to take the edge off your appetite.

Have Dessert - Have some fruit half hour before having any rich dessert to avoid over doing it.   TIP: Try to split dessert with a friend and have a cup of herbal tea with it.

Enjoy a Drink...or two – If you are going to have that eggnog be aware that an eight-ounce serving of non-alcoholic eggnog has about 362 calories. A five-ounce glass of white wine is 100 calories, a 12-ounce beer is 150 calories and a three-ounce martini has about 195 calories. Weigh out your options. Do you want to drink your calories or eat them? TIP: Hold your drink in your right hand if you are right-handed (or left hand if you’re a lefty) as it will make it more difficult to reach for food on impulse. 




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.

Drink your Tea and Eat it too!

This post is inspired by my love for DAVIDs TEA. On any given day I drink 5-8 cups of tea. From Nepal Black to Long Life Oolong to Orange Blossom and Midsummer Night's Dream my obsession for tea keeps growing one Perfect Mug at a time. It sure helps that I work as a Store Manager for them at one of their Toronto locations. Now that I am getting the swing of things at my new gig my creative juices are flowing once again. I've created two recipes using their tea. Organic Turmeric Snap and Sleigh Ride.  The recipes are easy, economical, vegetarian and nutritious. Buon appetito!

Sweet Potato, Lentil, Mung Bean Turmeric Stew

Sweet Potato, Lentil, Mung Bean Turmeric Stew

1 cup Sprouted lentils

1 cup Sprouted mung beans

(I like: ShaSha Bio-Buds)

4 cups boiling water

4 cups vegetable stock

½ cup chopped onion

2 cloves garlic, minced

½ cup chopped carrots

½ cup chopped celery

3 medium sweet potatoes, cubed

3 fresh or canned roma tomatoes

¼ cup olive oil

1 teaspoon fine sea salt

¼ tsp black pepper

2 bay leaves

and...

3 Perfect Measuring Spoon of  Organic Turmeric Snap

Wash and pick over lentils and mung beans

Soak in 2 cups water for 25 minutes

In soup pot sauté onion, garlic, carrots, celery and sweet potatoes in olive oil until tender. 

Add Organic Turmeric Snap and mix well.

Add lentils, mung beans, water, vegetable stock, tomatoes, salt, pepper and bay leaves; bring to a boil.

Reduce heat and cook for 1.5-2hrs until lentils and mung beans are soft.

Remove bay leaves.

Stir and serve.

Snap! That's a good stew!

Yield 8 servings

Protein approx. 32 grams

Cinnamon Apple-Raisin Banana Bread

Cinnamon Apple-Raisin Banana Bread

1 scant cup of Dark brown sugar

2 Eggs

1/2 cup butter or margarine (I use: Earth Balance)

3 ripe Bananas

1 1/4 cup All-purpose Spelt Flour

1 tsp Baking Soda
and...

4 Perfect Measuring Spoons of Sleigh Ride (this is where the Cinnamon, Apple-Raisin comes from!)

Steep 4 Perfect Measuring Spoons of Sleigh Ride for 7 minutes in 4 cups of boiling water

Place sugar, eggs, butter and bananas in mixer until blended

Add flour and baking soda. Mix.

Drain steeped tea (don't discard the liquid...make yourself a cup!) and add to mixture. Mix.

Pour into 9x5-inch greased loaf pan or mini loaf pan

Bake at 350 for 55 minutes. Cool and remove from pan. 

Enjoy with a hot cup of Sleigh Ride!

Some of the photos in this post belong to Melissa Macchione.
Unauthorized use is prohibited. If you have any questions please contact the administrator.

Common Cold Remedies

Caught that cold everyone has? Here are some tips to get rid of that pesky visitor.

Rest – The number one must to get rid of your cold. If you can’t find the time to rest than that little bugger won't go away. Being well rested helps your body direct it’s energy toward the immune battle against your cold. Help out your immune system by taking the time to lay down. That means if you are a busy mother and time is almost extinct in your life try to lay down when the little one if down for a nap. The pile of laundry and sink full of dishes can wait. They may be waiting for a while but they can wait. You need your rest!

Vitamin C – Pick-up some Emergen-C, convenient little packets of 1,000mg of Vitamin C and a bunch of other vitamins and minerals. Easy to use: dissolve in a glass of water and drink up! Comes in a variety of flavours. I personally like Lemon-Lime, but they are all tasty. You can buy them about everywhere these days; health food stores, pharmacies, grocery stores. Vitamin C boosts your immune system, reduces the intensity and duration of cold systems.

Water – When you are sick the membranes of the respiratory tract become super dry. A dry throat invites unwanted organisms to settle and reproduce. Drinking water will keep your throat moist, prevent you from becoming dehydrated and help break up congestion. Recommended: 8-10 eight-ounce glasses of water daily for the average adult.

Oil of Oregano – This stuff tastes vile but it works! Oil of Oregano is an excellent early defense mechanism when you feel a cold or sore throat coming on. If you are already sick, it will help clear up sinus congestion and will boost your depressed immune system.

Garlic – Garlic appears to shorten a cold’s duration and severity due to its immune boosting capabilities and antiviral, antibacterial and anti-fungal properties. You can take the odorless tablet form or you can eat it in its raw form. If you are choosing the latter make sure to chop or mash the garlic to release it’s active component, allicin, which only forms when in contact with the air.

Salt water gargle – Again like the Oil of Oregano, gross but effective. The salt draws out the mucosa in the throat and the gargle eases the irritation in the throat. Try half a teaspoon of sea slat dissolves in 8-ounces of warm water 3-4 times daily.

Remember, the key to avoid getting sick is to build a strong Immune System. Read my: Top 5 Immune Boosters 

Cool Stuff:  For a FREE sample of Emergen-C visit: Canadian residents and US residents 

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.

Top 5 Healthy Sugar Substitutes

This post is inspired by the challenge I am about to embark with a group of individuals, some who I know and some who I hope to get to know a bit better. If you've been living under a rock and haven't heard of Beauty FIT Beast's 15-day Challenge here's what it's all about.

For 15 days participants will give up the following 5: Gluten,  Sugar, Artificial Sweeteners, Processed Foods and Alcohol (Cigarettes as well, if you smoke) and whatever else they want to give up (example: I am giving up coffee) or do something to enhance your health (example: I promise to sweat everyday). For more information on this free challenge and the professionals leading the challenge (I am one of them) simply follow this link and sign-up. 

One of the most challenging things to give up is sugar. As most of us know, sugar is found naturally in fresh fruit and vegetables. This is the most clean and natural source of sugar. Fruits and vegetables are packed with vitamins and minerals needed for us to maintain optimum health.


There are five other healthy sugar substitutes that are clean, tasty and lower on the glycemic-index when compared to refined sugar and have health benefits.

Stevia

Stevia is believed to have anti-bacterial, anti-septic, anti-microbial, anti-oxidant, anti-glycemic, and anti-hypertensive properties which may help with hypertension (high blood pressure), diabetes, chronic fatigue, indigestion, upset stomach, heartburn, weight loss cold and flu and candidiasis. It may also improve energy levels, strengthen immune system, stimulate mental activity, and may also help in withdrawl from tobacco and alcohol addiction.

Honey

Honey contains a variety of flavonoids and phenolic acids, which act as antioxidants, eliminating free radicals. Darker honeys have higher antioxidant content than lighter honeys.

100% Pure Maple Syrup

Maple syrup is an excellent source of manganese and zinc. Zinc and manganese are important allies in the immune system. Manganese is an essential co-factor in a number of enzymes important in energy production and both act as antioxidant defenses.

Agave Nectar

Agave nectar's sweetness comes primarily from a complex form of fructose called inulin. Fructose is the sugar that occurs naturally in fruits and vegetables. The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the sugar rush and blood sugar spike caused by refined sugars.

Dates

Dates are an excellent source of dietary fiber which prevents dietary LDL cholesterol absorption in the gut. It is also a good bulk laxative keeping you regular.

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.

Sports Nutrition: Post-Workout

The goal of the post-workout meal is to quickly and efficiently refuel the muscles and  provide them with the raw materials they need to rebuild themselves to grow.

There are two anabolic windows in which you should be feeding your body.

Post-Workout Window #1  (within 45 minutes of completing workout – however the sooner you refuel the better) – During this window a liquid source is ideal because it can be processed and utilized by the body quicker. This is especially recommended for people with an underactive digestive system.  A high quality whey protein or plant protein powder. One which includes BCAAs and Glutamine will fit the bill as well.

Post-Workout Window #2 (within 90 minutes to 2 hours of completing workout) – During this window you are fuelling your body with food sources. The meal should be heavy on protein and complex carbohydrates. While protein builds muscles the carbohydrates spike your insulin levels providing the body with a transport system for the nutrients to reach the muscle cells. For women a minimum 20 grams of protein is recommended and for men a minimum of 30 grams of protein is recommended. 

Gaining mass?

If your goal is to gain mass your post-workout meal should be approximately 15-25% of your daily caloric intake. For example: If your diet calls for 3000kcal/day, your post-workout meal should be 450-750kcal.  Don’t be shy, eat!

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.

Sports Nutrition: Pre-workout

What you eat and when you eat it can increase or decrease the effectiveness of your workout. Recovery, anabolism and results depend on two key meals: Pre-workout and Post-workout.

Pre-Workout Nutrition

Your pre-workout meal is the second most important meal second to only the post-workout meal. The goal of this meal is to prepare the body from the stress it is about to endure. The pre-workout meal isn’t much different from one of your normal meals. It should be focused on protein and complex carbohydrates. It is important that both these macronutrients be present and consumed 60-90 minutes before exercise. Eating too close to exercise doesn’t give the body enough time to digest and make the nutrients available to the body during exercise.

So what do I eat?

Complex Carbohydrates in your pre-workout meal will help ensure you have adequate energy levels for your workout. 

Bananas are packed with potassium which aids in maintaining proper nerve and muscle function. Your body doesn’t store potassium for long periods of time therefore during an intense workout your potassium levels will drop. Pair the banana with a handful of raw almonds and yogurt and you have yourself a quick, complete and easy pre-workout meal. 

A bowl of oatmeal is another great choice. Oats are full of fiber and are low on the glycemic index meaning the carbohydrates are released into your bloodstream gradually, keeping your energy levels constant during your workout. Oats also contain B vitamins which lower stress, increase energy and convert carbohydrates into energy. 

A study led by the University of Exeter, published in 2009 in the "Journal of Applied Physiology," reported that beet juice may have the most benefits when it comes to improving athletic stamina. Not only has beet juice been found to help boost athletic performance, but the vegetable has also been linked to helping those with lung and heart problems and aiding in general overall health. 

Nitrates

The Exeter-led study pointed to the benefits of nitrates, concluding that they boost a cyclists's endurance by 16 percent. Nitrates are helpful to athletes because they quickly bring oxygen to muscles, essentially making the hard efforts easier. Consider a glass of beet juice as part of your pre-workout meal.

Check out Sports Nutrition: Post-Workout for what, when and how much to eat after your workout.

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.

Top 5 Nutrition Myths

Here are the most common nutritional myths I am asked on a daily bases. Let’s clear it up once and for all, shall we?

Myth #1: All fats are bad.  

We all need fat in our diets as they help us absorb certain nutrients.  

Fats make up an important part of every cell membrane in our body and help with proper nerve function, among other things.  

Some fats are good for us and of course some are bad for our health. The key is to replace bad fats (saturated, hydrogenated and trans) with good fats (mono- and polyunsaturated).  

Good fats include: Olive oil, flax oil, fatty fish like salmon and sardines, avocados, raw nuts and seeds, natural nut butters, legumes, leafy green vegetables and lean cuts of meat.  

25 to 30 percent of your daily diet should come from healthy fats.

Myth #2: Avoid carbohydrates to lose weight.
 
Severely limiting carbohydrates will result in the loss of muscle and water along with only a small amount of fat.  

It is important to limit the amount of carbohydrates in your diet that come from simple carbohydrates (refined flour and sugar).  

Cutting carbohydrates out completely deprives your body from essential nutrients found in wholesome carbohydrates such as fruits, vegetables, legumes and whole grains. These are called, complex carbohydrates.  

Allow 45 to 50 percent of your diet to come from complex carbohydrate sources (half of those from vegetables). Good fat should make up 25 to 30 percent of your daily diet, and 15 percent to 20 percent from lean animal and plant protein.

Myth #3: To lose weight you must follow a very low-calorie diet.
 
Eating too few calories puts your body in starvation mode. This actually does the opposite of what you are trying to achieve by slowing down the rate at which you burn calories.  

A better approach is to eat smaller, more frequent meals and snacks.  

A slower, more gradual weight loss will lead to loss of body fat without risking loss of too much muscle tissue and in the long run is easier to manage.  

Aim for a healthy weight loss of 1-2 pounds a week.  

Try cutting your total daily calories by just 500kcal a day for a 1-2 pounds loss per week.  

To maximize fat loss and help keep your blood sugar levels stable and metabolism operating at optimum speed aim to eat every 3-4 hours.  

The more muscle mass you have, the faster your metabolism works and the more fat you will burn.  Therefore incorporate weight training into your exercise regime along with a healthy balanced diet.

Myth #4: Eating eggs raises your cholesterol levels

Not necessarily. Yes, eggs are high in cholesterol, but the link between naturally occurring cholesterol and your cholesterol levels isn't clear-cut.     

The liver produces 80 per cent of the cholesterol that's in your body. The rest comes from the food you eat, mainly from foods high in saturated fat and trans fat (deep fried foods, pastries, chips, JUNK!).

Myth #5: Only eat when you're hungry

Your body works best when it's receiving a steady supply of fuel. The fuel in this case is food. 

Eating regularly helps your body regulate blood-sugar levels and keeps your body burning calories instead of hoarding them and saving them as fat.      

If you go long periods without food your blood sugar levels fall, causing you to crave a quick sugar fix. Your body wants glucose but more than often people will translate that to needing sugar, as in sweets. Feed your body something nutritious. It will give you the spike of energy it craves and will keep you fuller for longer.

Do you have a nutritional myth you would like cleared up? Leave it below and I will answer it for you!

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.  

Consious Eating: Should I or shouldn't I?

The foods you eat affect all aspects of your life. If you listen to your body, it will give signals as to the best nutritional choices for you. Notice how certain foods affect you.

Do certain foods affect the quality of your sleep?

Are you waking up in the middle of the night?

Are you having trouble falling asleep?

Do your food choices affect how you feel first thing in the morning?

Do you wake up feeling rested?

Are your joints stiff?

Do you have a stuffy nose?

How do you feel the rest of the day? Physically, Mentally, Emotionally and Spiritually

How do you feel before, during and after a meal? Energy level before and after eating, level of hunger, stress level, bloating, gas, fatigue?

How are your bowel movements: Frequency, quality, ease of elimination?

Practicing conscious eating is one of the very first things I teach my clients and the biggest challenge most of them face. I do this by asking them to keep a Food and Mood Journal. In your Food and Mood Journal use the questions above and track what foods you are eating, when you are eating them and where you are eating them (in your car, at the table, over the sink). Before you eat that double cheeseburger, again, you can look back a few days before when you ate the same thing and see how you felt before, during and after the meal. You may be surprised to see similarities of how you felt before eating it. Chances are if you experienced indigestion, fatigue, emotional instability, constipation after eating the burger you will probably experience the same symptoms again.

Take the time to bring awareness to your food choices and notice how they are affecting you as a whole. You may be surprised to find out some of the foods, which are considered healthy, may not be for you. In addition, you may notice you are eating too many of the foods or shall I say, non-foods, that are satisfying while you are eating them but in the end give you that yuck feeling. Your conscious eating will bring insight on your choices, which than will bring you a sense of clarity, well-being and a balance of the body, mind, and spirit.

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. 

5 Guilt-Free Halloween Treats

Halloween is just a few days away. The bowls of candies and chocolates have already made their way to staff lunchrooms, board rooms and desks. You’ve been working hard in the gym and you deserve a treat gosh darnit!

Here are my 5 favourite guilt-free Halloween (or anytime) treats to enjoy, without feeling bad, all coming in under 150 calories.







5) 150 calories – 16 Sour Patch Kids. Also my favourite movie snack, you’ll gobble up 16 fairly quickly as they are quite small and the sourness is highly addictive. Have a glass of H2O along with this to avoid going over board.

4) 84 calories – 2 Dove Dark Chocolate Promises. You get the benefit of dark chocolate’s antioxidants all while satisfying that sweet-tooth.

3) 100 calories – My favourite chocolate, two and a half mini Reese’s cups (hate to admit I have eaten an entire tray of the big-size one too many times) or two mini bite-size Snicker’s bars.

2) 50 calories – Pucker-up for two Hershey’s kisses (plain or almond) or get your tootsie roll on with two mini Tootsie rolls.

1) 125 calories – Trick-or-Trail Mix. A DIY treat that you can put together on your own. I make enough for the entire month (you can prepare weekly if you prefer) that way I always have a healthy treat in my desk, purse, gym-bag and even in my son’s diaper bag.

Recipe: Mix 10 raw almonds, 1 tbsp raw sunflower seeds, 1 tbsp raw pumpkin seeds, 1 tsp cacao nibs, 1 tbsp goji berries and 1 tsp unsweetened shredded coconut. Bundle them up into individual snack-pack bags. Delicious, nutritious and guilt-free anytime of year!

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.