Thursday, May 21, 2015

Lime Coconut Granola {Recipe ReDux}

With my recent post about health guidelines, I was also reflecting on how I'm a rule follower and a recipe user for the most part - which is one reason I joined the monthly Recipe ReDux challenge in the first place - to challenge myself in the kitchen. This month's challenge was: DIY Kitchen Essentials - What favorite kitchen staples do you now make from scratch – but in the past you purchased? Show us your best DIY recipe for keeping cupboards, fridge or freezer stocked with healthy basics. Think homemade frozen waffles, salad dressing, broth or other kitchen essentials.

I had quite a few ideas for this one - pancakes (I love pumpkin ones and will freeze a big batch), muffins (which I enjoy baking, but didn't really purchase in the past anyway), soup (we make a wide variety versus buying), chili (but my husband often makes it and it's never the same), pasta sauce (although we still buy it at times), so I landed on granola as it is a staple in our house these days. The most recent recipe I tried involved lentils, but I was inspired to use lime when I received my Food & Nutrition magazine in the mail and thus we have Lime Coconut Granola.
We make parfaits with fruit and yogurt as a quick, on the go breakfast or I sprinkle it on a smoothie for a smoothie bowl. It keeps well and is a staple that can easily be changed with just a few different ingredients which is also helpful for using up things that you have on hand.

Serves 4-6
1/2 cup large flake rolled oats
1/4 cup shredded coconut
1/2 cup nuts/seeds of choice (I used pumpkin seeds/pepitas, pecans, and walnuts), roughly chopped
2 Tbsp hemp hearts
2 Tbsp wheat germ
zest of a lime (~ 1 Tbsp)
1 tsp lime juice
1 1/2 Tbsp honey
2 tsp canola oil
1/4 cup raisins

1. Heat oven to 350F.
2. Line a pan with parchment paper.
3. Place coconut, nuts/seeds in a pan and lightly toast over medium low heat. Set aside.
4. Combine oats, coconut, hemp heart, and wheat germ in a bowl. Add toasted items and stir to combine.
5. Add zest, juice, honey, and oil, combine well.
6. Spread evenly on pan and bake for 15-20 minutes.
7. Sprinkle with raisins and cool.
Check out other recipes below and let me know the staple you now make from scratch in your home.
Steph Langdon, RD


Sunday, May 17, 2015

What's Guiding You?

As stated previously, maternity leave and the transition to spending more time as a mom means that I have lots of blog post ideas, yet don't get around to writing often. I can't complain though, I am really enjoying my time away from technology and screens to watch my little one grow! I do spend time on social media for work (and pleasure) so it's a bit of an internal struggle for me and I continue to work on not comparing myself to the assumptions I have of others based on their social media presence. I am in my 30s and still trying to figure out my priorities and how to live my best life.

I love quotes and find solace and inspiration in them. A few that have hit home for me recently are below:

(*see more on my Pinterest board)

With hiah chat I hope to provide insight to encourage you along your wellness journey. I find that it's great to know how others can succeed and the challenges they face. In the Craving Change program that I facilitate there are lots of examples called "you are not alone" and it's a great way to gain some perspective. I am a busy-body and have a hard time relaxing, yet I look at others online at times and feel that I'm not doing enough - I'm not working out enough or eating healthily enough, etc. but I have a great husband that helps to ground me and remind me of what is important - thus my continued journey to find balance so that I can enjoy lazy evenings with him and cuddles with my daughter without guilt (this may be a lifelong struggle for me!).

I plan to write my guiding principles or personal manifesto as I figure it out as well as writing about the pieces that make up health. I also hope to start some discussion around eating principles as sometimes we have developed rules that may be sabotaging our efforts and other times they may help keep us on track. I'm not one for diets, as the term diet to me just means a way of eating. I don't feel the need to associate with a specific way of eating (be that vegetarian, vegan, gluten-free, etc.) and am fortunate enough to not have allergies, intolerances, or medical reasons that I have to - the world of food is open and available to me and I explore it fully. I hope my blog continue to evolve as I do, and as I learn from others and from science.

Do you have 'rules' that you follow on your path to health and wellness?

Feel free to comment below...
Happy Sunday and have a great week!

Steph Langdon, RD

Tuesday, May 5, 2015

hiah chat - Michyla Kielo

Bio of Michyla Kielo: I am a Registered Massage Therapist, and teach infant massage classes to new parents.  I am also a farm wife and full time Mom to Alyssa (7), Evan (5) and Riley (5). My husband Brett and I operate a grain and beef farm which is still growing and keeps us very busy! I also run 10K’s and half marathons, ride horses and barrel race.

Twitter: @RunMommyRun3

1. What does healthy mean to you?
To me, healthy means balance. Eating well, being active, and making time to do the things that make you happy are all important to me. I think it’s very easy for moms especially to put themselves last, but we need to have something in our lives for ourselves too. 
2. Do you feel you live a healthy life? How? (Or what would you change?)
I do feel I live a healthy life. We try to eat healthy, though there are days when I admit that doesn’t happen! One of the great things about being on a farm is that our children can play outside and ride their bikes all day, and it makes me happy to see them enjoy being active. 
3. What is a healthy meal you often eat?
I love stir fry. If some vegetables get forgotten in the back of the fridge it’s a great way to use them up. My kids aren’t fans though, so I save them some raw veggies and take their chicken out of the mix before I put the sauce on. We eat a lot of apples and bananas for snacks and have a large garden in the summer which is very helpful when I’m cooking for 9-10 people during harvest time on the farm!
4. How do you stay healthy when life gets hectic?
I pack my kids’ school lunches the night before so I’m not as rushed in the mornings. When we go to the city for errands and groceries I pack snacks and water bottles for everyone, and often pack lunches as well. I’d rather take a half hour break for them to eat a picnic and run around a park than go to a drive thru. When we travel to horse events we always pack our own food as well, so the kids know they can just go get snacks out of the cooler instead of asking for money to buy the unhealthy concession options.
5. What is one of your challenges or struggles when it comes to leading a healthy life?
We live 45 minutes away from the nearest grocery store, so I only go to the city and get groceries once per week. With five people in the house I find it challenging to be able to get enough fresh produce to last a week. This results in me buying larger quantities, but then we struggle to eat it before it goes bad! Either way, it just doesn’t seem to last a week and by days six and seven I’m  struggling to find healthy options for school lunches and snacks.  I’m also bad for not getting enough sleep!
6. Are you currently working towards a goal?
My current goal is to run a personal best time at the Saskatchewan Marathon on May 31 in Saskatoon. My current PB is 1:56:26, set at this race in 2013. I am confident I will be able to take a couple minutes off. 
7. What motivates you to be healthy?
I’ve always been active, but only in the past eight years or so have I worried much about eating healthy. I feel much better now and have more energy than I did in my twenties. Seeing  my kids making healthy food choices is a good motivator too.
8. What is a treat or indulgence that you enjoy?
Cookies.  I love cookies. And wine! 
9. Any inspiring words or comments that you’d like to share with our readers?
I stuck a sign on my treadmill this winter that says “just when you are about to give up is when a breakthrough is about to happen.” This got me through a lot of boring runs this winter when it was too cold or dark to go outside.

Good luck on the 31st Michyla!