Mother’s Day Breakfast (dad, kids…read this)
With Mother’s Day happening this Sunday (and don’t even think about forgetting mom, shame on you), I wanted to share with you a breakfast menu that dad and the kids can make for mom while she earns a well deserved breakfast in bed.
It includes the perfect combination of carbs, protein and good fats plus all the wholesome foods that I always tout on the blog posts. I have included a PDF link that allows you to print this out on nice paper to give to mom as part of a lovely presentation so she knows what’s on the menu.
I wanted to make this an easy breakfast to prepare that doesn’t require you going to culinary school.
Start off mom with a glass of cold water and a lemon wedge in it to help cleanse her liver and aid with digestion.
Then brew up a pot of high quality coffee (or tea). Cornelia Bean at 417 Academy Road has some fine coffee to choose from. For breakfast a medium blend coffee might be a good pick such as the Columbia Supremo. For tea, my personal favorite is Scarlett Runner.
Serve mom her main course, first. It should not be cold, so be sure to keep warm in the oven until everything is ready to plate. After she has finished, bring out the dessert and check if she needs a refill of her coffee or tea.
Main Course
A taste of French Country
*note, you’ll need to multitask this by making the omelet in one pan while doing the potatoes in another. Turn your oven on low to keep everything warm while you get your toast ready (if you need to)
French Country omelet & toast
3 Vita free range eggs
3 Tbsp 1% milk
2 Tbsp butter
1/4 cup fresh mushrooms, sliced thinly
2 slices oven roasted turkey breast, natural selection from Safeway deli, diced
1/4 cup green peppers, diced
1 Tbsp white cheddar cheese
Ground pepper to taste
1 tsp Rosemary spice
1 Roma tomato, for garnish
Orange slice, for garnish
1. Crack the eggs in a glass mixing bowl and beat until they are frothy.
2. Heat a heavy bottom sauté pan over medium heat. Add butter and let it melt.
3. Sauté mushrooms, peppers and turkey for about 1 minute.
4.Add the milk to the eggs and season with ground pepper and Rosemary. Grab a whisk and then using some muscle power, whisk those eggs like crazy (this beats as much air into the eggs as possible).
5. Pour in the eggs and let cook for about a minute, or until the bottom starts to set.
6. With a heat resistant rubber spatula, gently push one edge of the egg into the center
of the pan, while tilting the pan to allow the liquid egg to flow underneath. Repeat with the other edge until there is no liquid left.
7. The eggs should resemble a bright yellow pancake and should be able to slide around on the non-stick surface.
8. Gently flip the egg pancake over and cook for a few seconds to make sure all egg liquid is cooked.
9. Add the sauteed mushrooms, peppers, turkey and then add the cheese to the middle of the omelet and cook for a minute. Cover with a lid.
10. Garnish with fresh parsley.
11. Serve with 1 slice of Tall Grass Prairie spelt toast and butter.
12. Garnish plate with sliced Roma tomatoes and 1 orange slice.
Rosemary Hashbrowns
6 – 8 creamer potatoes, quartered.
1 tsp olive oil
Sea salt
Ground pepper
1 tsp Rosemary
1. Wash and cut creamer potatoes into quarters.
2. Put into a ziploc bag and add remaining ingredients. Seal ziploc bag and mix well. Place in microwave, heating for 2 minutes to soften up potatoes.
3. Heat skillet to medium high heat.
3. Put slightly cooked potatoes into skillet and cook for 2 minutes, being sure not to over cook potatoes (burnt potatoes aren’t very appetizing) 
Dessert
Fruit Parfait
1/2 cup low fat Astro Greek yogurt, plain
1/2 cup fresh strawberries, sliced thinly
1/4 cup fresh blueberries
1/2 apple, cut into bite size chunks
2 tsp slivered almonds
1 tsp organic honey (don’t buy the BillyBee variety from the grocery store, but get a high quality, non pasteurized honey like wildflower or clover honey from Vita Health)
1. Get a nice bowl or parfait dish to serve this dessert.
2. Place fruit in bottom.
3. Spoon yogurt on top of fruit. Drizzle honey over. Sprinkle with almond slivers.
Serve chilled.
For an extra special treat for mom’s sweet tooth, go to Vita Health and buy a Green & Black’s organic dark chocolate bar. Place two pieces on top of the yogurt parfait. Chocolate has antioxidants and this variety is high quality.
So, dad…kids, don’t make an excuse that you didn’t know what to make mom for breakfast. I laid it all out for you in this blog.
Mom, enjoy!
The truth about store bought condiments
Now that May is here we can start crossing off the days until the official start of Summer – May Long weekend!
The grocery stores are already onto this one as I saw aisles starting to fill with all those condiments that are loaded into hotdogs and hamburgers each long weekend.
But dear reader, please read this so you can find out the truth about those condiments and learn the Top 5 healthiest ones to help your fat loss.
The Good, the bad and the ugly.
Let’s start with the ugly ones.
1. Mayo. Sorry, but most mayos contains processed refined soybean oil as the main ingredient. Fact: there’s nothing healthy about store bought mayonnaise. It causes internal inflammation and messes up the balance of Omega-3s and Omega-6s because there is an excess of Omega-6 fats. If you could find a brand with 100% olive oil, then this would be a healthier choice.
2. Ketchup. Yes, ketchup does contain tomatoes, which is a good source of lycopene. BUT, ketchup does contain a high level of sugar and the bad high fructose corn syrup. If you like ketchup, keep it to small quantities. One teaspoon is equal to 20 calories. Seriously?? Think about how much you plop onto your burger or fries. If you can make your own ketchup, all the better.
3. Barbecue sauce. Oh no. It’s actually worse than ketchup because it has even more sugar and high fructose corn syrup.
4. Salad dressings. Don’t be fooled by the store bought brands that say “Low Calorie” or “Fat Free”. There’s not much healthy in these dressings because they contain processed soybean oil and high fructose corn syrup. Even those with olive oil in the ingredients, only contain very small amount of it. Solution: make your own with real cold-pressed olive oil, balsamic vinegar, fresh garlic, sea salt and ground pepper.
Now to the good…
Here are my top 5 picks for healthy condiments, some you can buy, others can be made from scratch.
#1 – Mustard: Mustard is one of the best. It has no added sugar and it is a powerful source of antioxidants found in the mustard seed. And, as a bonus, most yellow mustards contain turmeric and paprika (anti-cancer fighters).
#2 – Guacamole: Avocado and the end result of guacamole is a super food. It has lots of healthy fats that keep you satisfied for longer. fiber, vitamins and minerals and antioxidants. If you buy pre-made guac from the stores just read the labels to make sure there are no artificial ingredients.
Home made quacamole
Ingredients
- 3 avocados – peeled, pitted, and mashed
- 1 lime, juiced
- 1 teaspoon salt
- 1/2 cup diced onion
- 3 tablespoons chopped fresh cilantro
- 2 roma (plum) tomatoes, diced
- 1 teaspoon minced garlic
- 1 pinch ground cayenne pepper (optional)
Directions
- In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.
#3 – Salsa: So as a recap, ketchup – unhealthy due to the sugar. Salsa, though rarely has any sugar in it. Salsa is mostly veggies so you can’t go wrong with it. Some brands to look at are Mrs. Renfro’s or Newman’s Own organic salsa. Try replacing ketchup with salsa and enjoy a new explosion of flavor.
#4 – Hummus: Here is what hummus contains – chickpeas, tahini, garlic, lemon and olive oil. Make your own to avoid some of the unnatural ingredients found in store bough varieties. If you do buy it, look for ones without soybean oil or canola oil and instead have olive oil. Hummus can be used as a dip for veggies or as toppings for your hamburger.
#5 – Pesto: Pesto is a mashed mix of garlic, pine nuts, basil, olive oil, and grated cheese. The garlic and basil provide antioxidants and the nuts have heart health benefits.
*****
So there you have it, the top 5 healthy condiments for your next barbecue. Don’t be afraid to indulge on these. Enjoy.
Get your victory
Some men give up their designs when they have almost reached the goal; while others, on the contrary, obtain a victory by exerting, at the last moment, more vigorous efforts than before.” ~Polybius
I dedicate this blog post to my boyfriend, Chris, who got his victory yesterday by putting in an incredible effort to complete the Winnipeg Police Service half marathon with a time of 2:33.
Some background…
Last year while planning my training and running calendar for 2012, I kind of suggested how much fun it would be for Chris and I to run some half and full marathons. I know, I know…you’re thinking “running marathons is fun, are you nuts!”
But Chris was on board and we started off with a 5K in December, with intentions to do a few races between January and yesterday’s half.
Well, Chris, like many other people, had a super busy work schedule since the New Year, and the training took a back seat to work priorities. He ran when he could and did his best to balance work and workouts.
It’s funny how fast a marathon can creep up on you. Poof, like that, we have 3 weeks until the half.
Now, his training was nowhere near the mileage one would expect to be at to run a half. Lesser people would have been realistic, thrown in the towel and said “I haven’t trained enough, maybe next year”. But, Chris isn’t like that. He has the mindset of a warrior and it’s fitting that his motto is always “Just Do It”. We picked up our race kits on Friday and that was it.
Ready or not, he ran it. I ran with him, kept my mouth shut (because like the trainer I have an annoying tendency to ask repeatedly “are you okay?” when I hear breathing, grunting, groaning, etc.) and just kept a steady pace. Finishing strong at 2:33 was a huge accomplishment and put him the middle of the pack, which is amazing in itself since the most he had run prior to this was 10K. *FYI, a half is double that at 20K.
I wanted to share this with you this morning not to brag about how awesome my boyfriend is (which is all true), but to show you that a mind set on a victory will push through the miles, through the discomfort, and knowing that what he’s doing is a little crazy in a training sense, to get there.
Chris’ Just Do It became Just Did It!
Like the saying goes: there are people who make things happen; there are those who watch things happen; and then some people wonder “what happened!”
Be the person who makes things happen.
Yours in health,
Sara
Having an attitude of gratitude
As I sit in the Second Cup on Graham Avenue, all around me I hear negativity.
*As a disclaimer, I don’t spend my entire days in coffee shops (even though a post on Monday was from Starbucks).
Two ladies are complaining about a colleague. Another man is on his cell phone and I can overhear him griping about his girlfriend.
I try to block this all out by listening to my iPod filled with LIFE CDs that only inspire me with positive messaging. I need this dose daily. Hourly. All the time.
The reason for this post was to share a concept called having an attitude of gratitude.
Or an abundance mentality. Or positive thoughts.
What this really means is cutting out the complaints and recognizing that we all have something to be thankful for. Something.
I have had my own pity parties in the past but I have since made a resolution in my life to each day write down 5 things that I am grateful for.
Some days may have truly inspiring reasons for gratitude:
-> “I am grateful for having helped someone save their marriage thanks to a book I lent them.”
Other days may have you stretching yourself to think of something:
-> “I am grateful for a cup of Jasmine green tea at Second Cup.”
The latter is a little less inspiring, but it still creates a reason for gratitude and as a positive statement, our attitude can change on a dime.
Here’s how you can start your own daily attitude of gratitude:
1. I came across an app for my iPad that costs $0.99 and is called My Gratitude Journal. I can type my gratitude statements, store them and then share/print them out. It’s cute, easy to use and very accessible.
2. If you don’t have an iPad, then you can do it the old fashioned way – writing in small notebook called “My daily gratitude journal”.
So how do you do this? I went to a variety of websites for ideas. Oprah.com had the suggestion to spend 5 minutes each day writing down your gratitude thoughts.
Another site suggested to write 5 gratitude statements each night before you go to bed.
I decided to do the 5 gratitude statements.
It can start with:
“I am thankful for….”
Or
“I am grateful for….”
Then write down what comes to your mind.
I’m so glad I have this I my life. It kept my attitude in check when I was mad. The other night I had a long day and came home to my partner being tired and inattentive (or so I thought). I was tired and wanted some attention.
I went to the bedroom steaming, but said nothing. I decided to open my iPad and type out 5 gratitude statements…and trust me, it was slim pickings by the mood I was in.
But thankfully I did this attitude exercise. My anger went away. And only the next day did I realize that my partner had had a really bad day at work with so much doo-doo hitting the fan. So much had been on his mind that he really needed that down time and certainly didn’t need me griping at him.
Had I been reactive and not taken that pause to type my statements, I would have been in the wrong. Instead of building him up, I would have been knocking him down.
I use this example as a way to help you with your daily issues. It’s amazing how 5 positive statements done in a deliberate manner can give you perspective…
It can free you from the negativity that flows so freely in our brains.
Let me leave you with a beautiful quote by Ralph Waldo Emerson to help you think of your daily gratitudes:
“For each new mornings, with it’s light, For rest and shelter of the night, For health and food, For love and friends, For everything thy goodness sends.”
God Bless. Yours in health,
Sara
Is your office a diet trap?
As a Winnipeg personal trainer, I’m really lucky to not have a typical job…and certainly not a desk job.
But a lot of Winnipeggers do.
When I talk to many of my boot campers about nutrition what I end up finding is that the office place can be a nightmare for healthy eating.
Here’s why.
1. 
Short lunch times, meaning you have to rush to eat in under 20 minutes and this can affect your body’s response to being full.
2. Sabotaging colleagues. Okay, who brought the donuts?! It’s hard to stick with your trainer approved meal plan when your colleagues bring in warm sweet full fat Tim Hortons donuts, mmmm….donuts. 
3. Vending machines. Funny, the last time I saw a vending machine it didn’t contain fresh fruit.
Forty-seven percent of Canadian employees say that office snack options keep them from eating healthy.
So here are some solutions to help you out.
Healthy office #1 – create an office environment that is free from unhealthy snacks. Most people actually want to eat healthy but get caught up in the group think and settle for the crap the few bring in. By setting an office policy about healthy snacks like Fruit Friday, you can get everyone in board to better their health and actually be more productive since you all won’t be experiencing sugar highs and crashes from all those donuts.
Healthy office #2 – stock your desk with durable fruits like apples, oranges, bananas, pears, peaches and kiwis. These can last a week no problem, but be sure to buy them less than ripe so they have time to ripen during the week and not go bad. Veggies can also be an option like carrots, peppers, snap peas and cherry tomatoes. Or try mixed nuts ( as long as your workplace doesn’t have a nut free policy).
Healthy office #3 – get a mini fridge for your office. This is my favorite option because the food choices to keep are wonderful, everything from yogurt and cheese to cottage cheese and eggs. You can also keep berries, veggies and hummus there, too.
A healthy office is entirely doable. It does require some planning on your part but the benefits are many including a smaller waist line.
Yours in health,
Sara
