Day 30: Pampering

I try to take care of myself. I am able to afford to take care of myself and I prioritize it so that I have the time. I know not everyone can afford such luxuries. Sometimes it is even our environment or our genetics that make it more difficult to be 'healthy'. I've seen a quote "don't find time to exercise, make time to exercise", of course, I feel the same way about healthy eating. We can often find excuses or reasons to rationalize why we're not being active or eating well. We put it off, we put others or other things first.

I aim to inspire wellness in others so that they can keep doing the things they love to do. We all have different goals, we all define health differently. I have mentioned various aspects of health on this blog over the years. Of course, I always remember that poverty and food insecurity exist, disease can be beyond what we can 'control' and a so-called 'healthy lifestyle' may not be affordable/achievable/attainable for everyone.

If you're able to, I suggest you take care of yourself though. For me, that includes occasional pampering, which could be a nice bath, a pedicure, even coffee with a friend can be a treat, and I know they all make me feel better. I actually scheduled time this week to get some work done in my office, to go for a run, and to go to the spa (kid-free). I haven't done that in 11.5 months since becoming a mom. I took a whole day for me, to get things done, but also to pamper myself.

I am grateful for: the ability to take care of myself (and treat myself every once in awhile)

I try to take care of myself each day, and some days are easier than others. Some days I don't succeed. However, if I'm not taking care of myself, who is?!

Sometimes you have to put yourself first, and I know that can be hard.
Cheers to you!
Steph Langdon, RD
www.nutrishus.com

Community and Creativity

This summer we're taking part in our first CSA (community supported agriculture) and receiving organic, heirloom vegetables from PayDirt Farm.

We've had one delivery so far and get our next one tonight, so I figured I better get posting! In our first one we received: spinach (3 varieties: Monstrueux de Viroflay, Nobel Giant & Gigante D'Inverno), radishes (2 varieties: purple plum & long scarlet Cincinnati radish), lettuces (3 varieties: Merlot, Merville de Quatre Saison & Vivian), chard (2 varieties: rainbow & Bright Lights - both colourful chard) and a bunch of onion chives. Just like when we received the CHEP Good Food Box in the past, I find it's always exciting to get items I might not typically purchase and then find recipes to use everything up.

I found lots of great recipes to try and shared some of our lettuces as well. Since we are only 2 adults in our household (which is why we're getting a 1/2 share), I also had to be creative and made a few big batches to freeze so that we can continue to enjoy these vegetables in the future. I made a pot of my New Year's Eve soup with chorizo from Pine View Farms, and a spinach soup from Farmgirl Fare that we now have as lunch leftovers from the freezer. I discovered that I prefer a creamier spinach soup or something more hearty - lesson learned.

I also made a swiss chard with raisins and pine nuts side dish that we enjoyed with grilled parmesan zucchini and shrimp. I 'failed' at feta, red pepper, and spinach quinoa bites in that they became squares as I couldn't get them to hold a bite/ball shape (I added a few bread crumbs, but decided squares would suffice).

I also made a crustless quiche with spinach and mushrooms, I find it's a great supper one night and breakfast the next, and we always have eggs in our fridge, so it's an easy dish for me to throw together and a great way to include more vegetables.

I served a lentil, swiss chard (in place of kale), and barley salad at the lake on the weekend and it was delicious, I will definitely make it again. It was also a great way to use some barley which I often have sitting in the pantry for addition to a soup in the fall/winter.

We enjoyed a variety of salads and sandwich type items with our lettuces and shared the fragrant and flavourful chives with my parents on baked potatoes.

Needless to say, I've been busy in the kitchen (which I love) and I still have lots to share with you. I look forward to posting our upcoming CSA vegetables and how I decide to use them in my kitchen.

Are you gardening, going to a local farmer's market, or participating in a food delivery or CSA program this year? 

Share in the comment section to help others know what's available, what's possible, and what you like to create this time of year.

To your health & happiness!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Happy Hours

I apologize for my recent absence from the blog - I have still managed to do the monthly ReDux challenges, but I haven't been posting as often as I'd like. In the meantime, I hope you've been visiting the Nutrishus facebook page and my instagram account to see what I've been up to, what's happening in the world of nutrition, and what I'm making in my kitchen.

I've been taking part in #100happydays since April 28, and have been sharing that on instagram as well. It relates well to my former posts about mindfulness, gratitude, and being in the moment. No matter what the day is like, I look for at least one source of happiness to focus and reflect on - I personally think it's a great exercise (however you choose to find your happiness).

Part of my absence has been a reflection on my life as an entrepreneur. I get so many ideas, and often need time to sort through them in order to decide where to spend my time and energy. I'm hoping to get more clarity around that this summer and set some goals to keep me focused. As you know, goals are very important, they involve action, and help use accomplish things and change habits.

I had a client recently state "I don't know where to start". Taking on our health can seem overwhelming, but I am still a strong believer in variety, moderation, and balance (although you need to consider how you define each term) as well as making small changes now for lifelong results.

Perhaps that means spending 10 minutes tonight washing and chopping vegetables while your supper is cooking. Those veggies can then be eaten the rest of the week raw as a snack, used in salads/stirfries/omelets, or thrown on the grill if you're cooking more outside these days. For many people, healthy eating goals need to focus on increasing vegetables (and fruit); so be brave and purchase a new variety the next time you're grocery shopping or hit up the local farmer's market. If you don't know what to do with the new ingredient, you can often find recipes in stores, talk to a friend or co-worker, or use google or pinterest for inspiration. Don't feel like you have to eat 3 new meals for the next 7 days, just focus on one meal this week, or cook in big batches so that you have leftovers and one less meal to plan during your busy week. I know I like leftovers this time of year because it means I'm using the stove less and keeping my home cool.

In case you're looking for happiness in a song or need something to listen to while you're cooking tonight, here is Pharrell Williams's 24 hour music video - Happy:



Here's to many happy hours in your kitchen and in your healthy future!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

March is Nutrition Month!

This is my third year on the Saskatchewan Nutrition Month committee. I am very happy to be helping with social media during March, so make sure to follow on facebook and twitter for daily tips, recipes, challenges, and events happening around the province. Below is a message from the chair of our committee if you're interested in receiving daily tips via email during March 2014.

 

"March is quickly approaching and many dietitians across Saskatchewan are preparing for Dietitians of Canada Nutrition Month activities.  Nutrition Month 2014 is designed to inspire Canadians to get back to cooking basics and to involve children and youth in food preparation.

The Saskatchewan Nutrition Month Committee would like to invite you or your organization to join our daily Nutrition Month e-mail service again this year.  These short, easy to read, credible and informative Nutrition Tips are a great way to improve the health and wellness of your organization. This year’s theme is Simply Cook and Enjoy!

How does it work?  You let us know your organization is interested and provide us with one contact email address (this could be your email, your administrator’s, receptionist’s, health and wellness coordinator’s, etc).  We will add your organization to our emailing list.  Each weekday during the month of March you will be sent the Nutrition Tip of the Day.  It is up to you to forward the nutrition tip of the day to your coworkers, staff, or whoever you feel might benefit from the healthy eating tips.

If your organization is not able to email out the Nutrition Tip of the Day you might also consider printing the tip of the day and posting it in your workplace, posting it on your organization’s website, or forwarding it on to family and friends.

If your organization is interested in receiving the Nutrition Tip of the Day please reply with your interest and contact information to Stacey Wiens at nutrition@pnrha.ca." 

Cheers,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Movers and Shakers, Not Couch Po-taters

As usual, I'm going to ask you to reflect for me...did you watch the SuperBowl yesterday? How did you do with your food choices, drink choices, and portions? Sporting events often lead to the gathering of friends over beer, wings, nachos, etc. I can appreciate the excitement and entertainment value, but it always seems a bit strange to me that the average person sits down and eats unhealthy foods while watching others perform physical feats. I've thought this the few times I've watched a weight loss show as well - viewers shouldn't be sitting and watching others workout; get up and do something for your health too!

This might be the rare occasion that you do actually take a break from your active lifestyle, or perhaps you're on a piece of cardio equipment or stretching while the game is on. I bring this up because we're heading into the Olympics this week. I am excited to follow our Canadian athletes, and remember the pride I had when I competed for our country. I know how hard they train, the sacrifices they make, and the goals they have. I will watch their triumphs and personal bests, but I will be motivated to keep up my routine of walking, cycling, running, yoga, and weight lifting. I will prepare healthy snacks and meals to eat if I'm watching an event that coincides with our usual meal time. It may be a small adjustment in your day, but consider your habits around eating, drinking, activity, and television viewing. You may be in a 'bad' habit and not even realize it.

For interest sake, I've posted links to a few articles on my facebook page to see what Olympians eat (yes, it's real food!), what they take with them, their special indulgences, and how they value nutrition's role in their performance. You may not be training like an Olympian, but you can pay closer attention to what you're putting into your body so that you can be the best version of you!

Go Canada Go!
Check out the official Canadian Olympic Team website for more information on the games.

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Go Go Goals...Small Steps Today For A Healthy Tomorrow

For those who frequently follow my musings, likes, and pins you know that I enjoy a good motivational quote, adore my greyhound, and strive to be the best version of myself. As a perfectionist, that will be a lifelong challenge for me and means that I'm always working on personal development.

I haven't been posting as often as I would like, but I've been enjoying sharing recipes here and there. Today I thought I'd steal a moment and put down a few thoughts. Since it's January 23 (already?!) I thought I'd check in and see how you're doing with your goals (or resolutions) because I am a believer in lifelong change and the creation of healthy habits, not jumping on the band wagon and falling off right away! Eating healthy and being active are skills that need to be practiced so that they become second nature.

I often talk with clients about having a 'Stephanie on their shoulder' to remind them to be mindful and make conscious health choices. If they choose to have a piece of chocolate, then I want them to enjoy it, not feel guilty about it, but find a way for that to fit into the big picture that is their wellness journey.  Too often we're too strict and then we go in the opposite direction, for most of us it's about finding a healthy balance.  It's about getting on the health cycle, where you eat well, have increased energy, look forward to being active, and want to keep it up to keep that feeling.

So, I'm asking you to reflect.  Perhaps the gym has quieted down since January 1, or the cupboards are holding chips and candy again.  What is a small step you can take today towards your healthy tomorrow?

Maybe that's:
- parking further away from the mall and walking (even if it's cold out)
- walking a few flights of stairs during commercial breaks
- putting out a fruit bowl so that it's the first thing you see when you're hungry
- taking the laundry off the treadmill and dusting off your running shoes so they're waiting for you
- creating a new tradition with a friend and meeting for an active date/chat
- including vegetables with lunch and supper
- keeping a glass of water on your desk
- eating before you go grocery shopping
- using positive terms when you look at yourself in the mirror
- eating real food (less packaged, convenience items)
- cooking a big batch of soup/chili on the weekend for your lunches
- turning off the television or computer at supper time

These may seem small, but once they become part of your routine you can add new challenges.  The small changes are the ones that stick, because we eventually don't even notice them.

I have lots of little goals that I'm working on right now, what about you?

To your health!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Weathering the Winter

It's been very cold out there.  I feel bad complaining since I sort of 'escaped' winter for a month, but it's still really cold for a born and raised Saskatchewan girl!  It's always interesting to hear people suffer with seemingly milder temperatures or to chuckle when we're happy that it's only -23C today.  I remember being jealous as a kid when I heard that schools closed in other cities when it snowed, but that's just our reality.  The sun is out, but winter means I want warm dishes and comfort foods.  I love making soups as a great way to include legumes get more vegetables, and stay cozy.


This week I tried a recipe from my Langdon side - a favourite of this couple (thanks for sharing)!  I was very fortunate to receive numerous family and friend recipes at my bridal shower and I love looking through them for inspiration or a new one to try.  I also have a goal to try 10 family recipes on my Day Zero project, so this was an accomplishment in more ways than one :)

Pea Soup with Rosemary and Orange
1 Tbsp olive oil
1 medium onion, chopped
2 cloves garlic, minced

2 medium potatoes, chopped
1 medium carrot, chopped
3 cups vegetable stock
1 cup orange juice
1 Tbsp rosemary
1 cup green split peas, rinsed
1 Tbsp soy sauce
3 bay leaves
1 tsp oregano
1/2 tsp cumin
1/8 tsp black pepper
salt, to taste

Directions:
1) Heat olive oil in a large pot over medium heat; add onion and garlic; saute 3-4 minutes.
2) Add remaining ingredients.
3) Bring to a boil, then reduce heat to medium-low; simmer until peas are cooked (30-40 minutes).

Stay warm and hopeful, the days are getting longer already!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

hiah chat - Karlie Jackson

Karlie Jackson was born and raised in Saskatoon, Saskatchewan with her mom (Bev), dad (Richard) and sister (Kayla). Growing up, it wasn't uncommon for Karlie to be participating in a variety of sports; everything from ball to soccer, swimming to basketball and many others. Now, Karlie is not only a player on the Saskatoon Valkyries Women's tackle football team, she also sits on the board of executives as the VP of marketing and promotions. Karlie had the opportunity to be a part of the first ever Team Saskatchewan women’s football team, and went to Montreal in 2012 to participate in a Team Canada National Women's football ID camp and tournament.

Last spring Karlie convocated from the University of Saskatchewan with a BSc in Kinesiology and she hopes to be accepted into the college of nursing for the fall of 2014. Karlie has been a CSEP-Certified Personal Trainer for the last 2.5 years. She trains through the Human Performance Centre out of the University of Saskatchewan. On top of that she also works for the City of Saskatoon as a Recreation Technician at the Leisure facilities. During her free time Karlie enjoys playing many different recreational sports, relaxing and catching up with friends.

Instragram: karjack13
Twitter: @13karjack

Pinterest: 13karjack

1.    What does being healthy mean to you?

Being healthy is more than just an image. It's a lifestyle that incorporates ones' mind, body and soul. It is all about doing things that you enjoy and will prolong your life. Living healthy is a combination of moderation and balance.

2.    Do you feel that you lead a healthy life? How? (or what would you change?)
I do feel like I live a fairly healthy lifestyle. I workout regularly, I eat a healthy and balanced diet. I try to take "me" time as much as I can. I educate myself on ways to continually improve myself. I also allow myself to indulge in life's little pleasures once and a while. I am however human, and can always work on something and for me that would be sleeping more and allowing more time for myself.

3.    What is a healthy meal that you often eat?

A healthy meal that I eat quite often is salmon/chicken breast with a steamed or raw vegetable and rice or sweet potatoes.

4.    How do you stay healthy when life gets hectic?
Between work, school and activities, my life does get pretty hectic. I always try and prepare most of my meals on the weekend for the upcoming week. That allows me to continually eat healthy. I ensure that I make time to exercise regularly, which doesn't just help me look and feel good, it helps me to relieve stress and work through every day problems that I may encounter.

5.    What is one of your challenges or struggles when it comes to leading a healthy life?

My biggest struggle is remembering to put myself first. I love personal training and participating in a variety of sports; sometimes I tend to spread myself a little too thin. My continuous struggle and challenge is to ensure that I maintain a regular sleeping schedule where I reach as close to 8 hours as possible and to allow for "me" time.

6.    Are you currently working towards a goal or starting/stopping a habit? What?

One of my current health challenges is to stretch after every workout and try to practice yoga once a week. I am also trying to try a new recipe at least once a month.

7.    What motivates you to be healthy?

My clients, friends and family motivate me. Many of the people whom I interact with on a daily basis view me as a role model and to me it is important that I lead by example. It is pretty hard to take fitness and health advice from and individual who does not practice what they preach. I am also motivated by my very long bucket list. I have a lot of goals that I would like to accomplish and experience and I don't want failing health to be the thing that stops me.

8.    What is a treat or indulgence that you enjoy?

I love chocolate, baked goods and a good burger, but of course all in moderation.

9.    Any inspiring words or comments that you’d like to share with our readers?

Everyone's vision and image of healthy is going to be different. It is important to find the things that work for you and your lifestyle; it also has to be things that you enjoy. Being healthy doesn't happen overnight, it is a lifestyle, and it is something you work at every single day.

"Success is the small sum of efforts, repeated day in and day out" - Robert Collier

Thanks Karlie!

More about hiah chat 

Green is the colour...

Whether you've just jumped on the band wagon, have been a fan all year, or just enjoy tuning in for the grey cup - there is sure to be some sitting and snacking this Sunday.  Don't let it be an excuse; turn it into an opportunity.  Think of the example you're setting for young sports fans and the health goal(s) you're working on.  It's a unique situation because we watch these great athletes fight to be the champion, but often as an armchair coach.  With kick off around supper time, be sure to fit in a quality breakfast, lunch, and some exercise before you settle in for the evening.

True to form, I think of holidays or special occasions and what the food theme can be. Rather than chips and dip, pizza, chicken wings, nachos, etc. why not challenge yourself to a green theme? Depending on the spirit in your workplace you might have had a Rider pride day this week already and perhaps you've already been thinking about healthy green foods (good for you!).

Put on that thinking cap and get green:

• guacamole with veggies or whole wheat pitas (you can crisp them up in the oven)
• veggies (celery, broccoli, green peppers, snap peas, cucumber) and a greek yogurt dip or cottage cheese
• fruit (honey dew melon, kiwi, green grapes, granny smith apples) and part skim mozzarella cheese
• roasted or steamed edamame
• green smoothies
• spinach salad
• feta and spinach frittata
• kale chips
• lentil potato spinach soup

What are you serving on grey cup Sunday?

Go Riders!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

4 Ways to Chill Out

We are experiencing a few hot days of summer and for many people that means no motivation to cook.  Who wants to heat up the house by turning on the oven anyway?  The heat can also affect your appetite and means that you need to stay hydrated.  Try to hydrate with water or dilute your 100% juice with soda water so that you're not staying cool with a lot of extra sugar.

When it's hot you may seek coolness in the basement, air conditioned house, movie theatre, mall, or swimming pool.  Being out and about may mean grabbing food away from home, and it can be very tempting to go out to eat when you're too hot to cook.  You can make some wise choices eating out, but you can also chill out at home with a little planning and preparation.

1) Use proteins that don't need to be heated.

• tuna salad
• greek yogurt dip 
• get familiar with canned legumes (rinse before using): greek lentil salad
• sprinkle nuts and seeds onto a salad

2)  Make extra when it's not as hot (in the morning or evening)

• leftover quinoa, rice, couscous, bulgar, or pasta for a salad tonight or tomorrow
• leftover chicken or beef for a barbequed quesadilla or soft taco
• hard boiled eggs for salads or sandwiches

3) Cook outside (to avoid the heat indoors)

• enjoy the sun while you grill vegetables
• do potatoes or corn on the barbeque for a quick starch
• create skewers with a variety of vegetables and proteins
• grill fruit for dessert

 4) Spice things up

• many of the hottest countries have the spiciest food (think Thai curry, Jamaican jerk, etc.) - the spice gets you sweating which in turn helps your body to cool down

You can also stay hydrated and cool off with juice watermelon, cucumber slices, and frozen grapes.  Many people enjoy gazpacho (cold soup) with different fruits and vegetables as well.  Dietitians of Canada has a refreshing fruit gazpacho dessert you can try or use for inspiration.

What are you consuming when it's hot out?

We enjoyed leftover vegetable and bean salad with quinoa the other night for a light, quick, and cold supper.  I also tend to go towards black beans, avocado, onions, corn, tomatoes, etc. for a quick salad.

Enjoy the summer!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

That's a Wrap

I often ask about barriers to healthy eating and hear about a lack of time, being unsure of what to make, picky family members, etc.   Wraps can be a great way to get a quick and balanced meal (depending on the ingredients your choose).  Adding a glass of milk and/or piece of fruit for dessert can complete the meal as well. 

They also work as a meal on the go and when you set out ingredients, everyone can take part in the prep.  Coincidentally, for our theme this month, my foodie group is doing 'all things rolled'.  Wraps can help you use up random ingredients and encourage your to make more (protein, grain, veggies) at one meal and enjoy them in a different form (wrapped) at another meal so that you don't feel like you're always eating the same foods or the same leftovers.


I have previously posted a few wrapped meals that include Taco Salad Wrap (which I make often and have made in cooking demos) and Enchilladas (which I've only made once so far) - these were both bean based, but you can of course create your own variety (that's the joy of wraps).

Get creative with your ingredients (and seasonings)

Grain:

• rice paper
• tortillas
• pitas
• rice, quinoa, etc. (a great way to use leftovers and/or make planned extras)

Protein:

• egg(s)
• tuna, salmon, other leftover fish
• chicken, steak, etc. (can be leftovers)
• black beans, chickpeas, etc.
• hummus
• shredded low fat cheese

Vegetable/Fruit:

• tomato
• avocado
• onion, red onion, green onion
• grapes
• celery
• shredded carrots
• leafy greens (spinach, romaine, arugula...) - can be the 'wrap' too
• shredded cabbage 
• apple
• corn
• cucumber
• bell peppers
• leftover grilled or roasted vegetables

My husband enjoys bringing ingredients to the lake for a quick lettuce wrap (great on hot summer days when you don't feel like cooking), so don't feel you always have to wrap with a grain.  I have athletes that like to grab a quick peanut butter and banana tortilla for an on the go meal/snack.  My go to would likely be a quick egg wrap (with spinach, vegetables that are available, a little cheese, and salsa) or we do Mexican themed wraps often as well.

If you're tired of salads, not sure what to do with your leftovers, or wanting to add some variety, why not try a wrap this week and see what you can create.

What do you wrap and roll?

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Putting the Plan into Action

Eating out or grabbing food away from home has become the norm.  I often have clients requesting quick, easy, and convenient meals because of the lifestyle we had adopted.  Recently there are even new websites that provide menus and information meant to simplify ordering take out (skipthedishes or justeat).  While I feel there is a time and a place for eating out, and I myself eat out more that I did when I was growing up.  I think we also need to rethink what we're doing at home and what we're ordering when we go out.  If you realize that you're 'treating' yourself to french fries instead of side vegetables more often than not, then that is no longer a 'treat'.

In my home, meal planning means finding a few recipes, taking stock of what's in the kitchen, making a grocery list, and having an idea of that meals we'll have that week.  I don't necessarily get set on which meal goes with which day because things come up, but I have given it forethought, so it's an easy decision when supper time rolls around.  As with any new habit that you're trying to create (or old one that you're trying to break), it helps to think about it ahead of time, or spend a moment planning. 

That way, when you come home from work exhausted, you already have the ingredients, perhaps your child(ren) or partner even started prepping the meal because you left the recipe out, and you don't have to look blankly at the full fridge feeling like there isn't any food in it.  It's important to figure out what works for you, your household, and your lifestyle.  A plan can help you stay within your food budget (you're buying what you need and using it = less waste) and make sure that meals offer nutritional value as well.  It can serve as a way to create variety if you challenge yourself to one or two new recipes each week, and can also create lunch leftovers when you have planned extras.

Healthy Families BC has a meal planning tool and pantry planner to get you started.  Whether you're planning for a busy week of work and activities, or creating your menu for a week at the lake.  Plan for vegetables and fruit, plan for meals at home, and get rid of the excuses (healthy cooking takes too long, there's no food in the house, I don't know what to make, etc.)

Have an enjoyable week (knowing what's for supper!)
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

6 Tips for Summer Snacking

I wanted to share some of the tips I discussed with Jeremy Dodge on Saskatoon's CTV Morning Live this morning.  We discussed summer snacking since school is out and perhaps structure is gone.  Your children may be used to recess snacks and a packed lunch at noon, but now they're home and could end up nibbling all day and consuming potentially unnecessary calories.  Create a routine so that they know when snacks and meals will happen. 

Snacking can be done in a healthful way and can help children (and adults) meet their daily requirements.

1. Stock the kitchen with a variety of containers (ziploc bags, skewers, tackle box/craft kits, popsicle molds, etc.), slicers (mandolin, cookie cutters, etc.) and of course, food!

2. Portion out their snacks (and even their lunch) so that they can grab something quickly when they get hungry.  They'll eat whatever is easy, so make that a healthy choice.

3. Involve them in the process (grocery shopping, washing produce, portioning snacks, etc.) to peak their interest and perhaps increase their consumption.  Give them a drawer in the fridge and/or shelf in the pantry for their snacks.

Tackle box snack

4. Choose wisely so that snacks hit on the items your child (or you) tend to be low in (typically this is vegetables, fruit, and calcium containing proteins).  Include a variety of items and aim to have carbohydrate, lean protein, and healthy fats.

5.Hydrate with water instead of sugary beverages.  Fluids should be part of a snack as children may not notice their thirst and if they're outdoors on a hot/humid day and/or very active, hydration is even more important.  Let them choose the water flavour by adding orange slices, lemon slices, lime slices, mint leaves, or frozen berries.

6. Have fun and get creative with snacks such as celery canoes or ziploc butterflies.  Check out my Pinterest board: Fun with Food for more ideas and feel free to share your tips/suggestions.

Whether snacks are for home, camp, or a roadtrip, it can help to give your child a few healthy items to pick from and a fun container to store them.  That also makes your life easier when you're trying to focus on the road and they're hungry.

Happy snacking!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Load 'em up

It's a bit of a chilly and overcast day, so I figured it was perfect weather to share a soup recipe.  I often find my inspiration by looking through the cupboards (or 'taking inventory' as my husband would say).  I was also trying to focus on using my Jamie Oliver cookbook over the last little while because of Food Revolution day.

Perhaps you too find that some of your cookbooks are gathering dust - pull one or two out, bookmark a few recipes and put them to use!  I also love soups as a big-batch for leftovers and a great way to get more vegetables in (since the majority of Canadians aren't getting enough).  This could also work for a Meatless Monday meal.

Spring Vegetable and Bean Soup
Source: Jamie's Food Revolution Cookbook

serves 6 to 8

Ingredients

• 2 carrots
• 2 celery stalks
• 2 medium onions
• 2 cloves of garlic
• 1 3/4 quarts (7 cups) chicken or vegetable broth
• olive oil
• 1 x 15oz can cannellini (white) beans
• 2 cups caulifower
• 2 cups broccoli
• 7 cups (7 oz) spinach leaves
• 2 large ripe tomatoes
• sea salt and freshly ground black pepper

To make your soup

1. Peel and roughly slice the carrots and slice the celery. Peel and roughly chop the onions. Peel and slice the garlic.
2. Put the broth in a saucepan and heat until boiling. Put a large pan on a medium heat and add 2 tablespoons of olive oil. Add all your chopped and sliced ingredients and mix together with a wooden spoon. Cook for around 10 to 15 minutes with the lid askew, until the carrots have softened but are still holding their shape, and the onion is lightly golden.
3. Meanwhile, drain your beans. Break up the cauliflower and broccoli into small florets. Roughly chop the spinach. Quarter the tomatoes, removing any stalks.
4. Add the boiling broth to the vegetables in the pan. Add your cannellini beans, cauliflower, broccoli and quartered tomatoes. Give the soup a good stir and bring to the boil. Reduce the heat and simmer for 10 minutes with the lid on.

To serve your soup

Add the spinach to the pan and cook for a further 30 seconds, then remove the pan from the heat. If you like your soup a little less chunky, you can take out half of it, blend it using a hand blender or liquidizer, then stir it back into the pan (we tried this with some of the leftovers). Season carefully with salt and pepper, and ladle the soup into serving bowls.

Jamie also suggests: "If you want to give it an Italian vibe, simply add a can of diced tomatoes, the torn leaves from a few sprigs of fresh basil, and some broken spaghetti."

How will you serve up veggies for supper?
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Challenge Accepted

I took a bit of time off last week as a way to celebrate the beginning of my 30th year! Those of you who know me well, know that I prefer to celebrate with experiences rather than things/gifts. I also enjoy setting goals for myself so that I have something to focus on and strive for. Both of these traits are likely partially connected to my years as a National Team volleyball player (traveling as an athlete really gave me the taste for it).

I'm not sure how I happened upon the concept below, but it intrigued me. I found different blogs where people were posting lists of 101 things to do in 1001 days; known as Day Zero. It is not a new concept, but was new to me. I have decided to challenge myself and share my mini goals with you. If you're tempted to start your own list, feel free to ask me about mine, but keep in mind, what may look easy, actually takes a while. I found it difficult to think of 101 things that I can strive for over the next 2.75 years. Read on for more...

The 101 Things in 1001 Days Challenge

The Challenge:
Complete 101 preset tasks in a period of 1001 days.

The Criteria:
Tasks must be specific (ie. no ambiguity in the wording) with a result that is either measurable or clearly defined. Tasks must also be realistic and stretching (ie. represent some amount of work on your part).

Why 1001 Days? 
Many people have created lists in the past - frequently simple challenges such as New Year's resolutions or a 'Bucket List'. The key to beating procrastination is to set a deadline that is realistic. 1001 Days (about 2.75 years) is a better period of time than a year, because it allows you several seasons to complete the tasks, which is better for organising and timing some tasks such as overseas trips, study semesters, or outdoor activities.

My timeline: June 7, 2013 to Friday, March 4, 2016
(completed, in progress, to do)

1 - get an acupuncture treatment (Aug. 22/13)
2 - bake a pie from scratch (Oct. 12/13; blueberry for Thanksgiving supper)
3 - make jam from scratch (May 15/14: raspberry chia jam)
4 - go berry picking (July 28/14: berry barn)
5 - read 5 books currently on my bookshelf (5/5) (Brian Tracy - Focal Point, Dan Baker - What Happy People Know, Enchantment - Guy Kawasaki, How to Win Friends and Influence People - Dale Carnegie, The Leader Who Had No Title - Robin Sharma)
6 - go on a girl's weekend trip
7 - play a round of golf with my husband
8 - vacation in a new American city (San Francisco Oct. 1-5, 2013)
9 - run a 1/2 marathon (13 miles completed Dec 13/15)
10 - put aside $10 for each task accomplished (82/110)
11 - go on a wine tasting tour (Napa and Sonoma, CA, December 26/27, 2013)
12 - create a south east asia scrapbook (August long weekend 2013)
13 - sew a blanket (completed March 2014)
14 - order dessert first (Sept. 20, 2014)
15 - meditate every day for one month 
16 - purchase a bottle of perfume for myself
17 - bake a loaf of bread from scratch (have done twice now, but still need to work on my skills!)
18 - watch 2 classic movies (2/2: North by Northwest June 16/13, How to Marry a Millionaire Oct. 18/13)
19 - go to a play or musical ballet (Nutcracker - Nov. 17/13)
20 - plant a tree (Feb. 11/14 - 25 trees with trees for the future)
21 - go to Batoche (July 20/14 - back to Batoche days)
22 - walk at Wanuskewin (Sept. 13/15)
23 - create an Albert scrapbook (Aug. 31/13)
24 - add 20 quotes to my Pinterest board (20/20, I'll keep adding...)
25 - hang green art in my living room (*moved to new home) (Oct. 10/15)
26 - hang 2 ikea shelves in our home (*gave away with my minimalist efforts - hang blinds) (completed Feb. 29/16)
27 - cook steak for my husband (June 27/14)
28 - volunteer at a soup kitchen with Fast and Female (became an expert ambassador in Sept '15)
29 - write 30 operation beautiful notes (written and distributed by July 31/14)
30 - purchase 3 CDs on iTunes (The Lumineers, One Republic, Of Monsters and Men)
31 - create our will
32 - create our health directives
33 - try snowboarding
34 - go skating
35 - go cross country skiing
36 - take Dietitian's of Canada herbal course (completed Feb. 7/14)
37 - create a vision board
38 - create art for front room
39 - take a card making class make cards with my mother-in-law (Nov. 20/13)
40 - run a 10km (Bridge City Boogie, June 9/13; 55:08)
41 - sponsor another kiva individual (June 10/13)
42 - attend an outdoor concert (June 23/13 - Dehli to Dublin and Ziggy Marley at SK Jazz Fest)
43 - go on a picnic (Aug. 18/13: at forestry farm with friends = tabbouleh (made with quinoa), watermelon, and chicken)
44 - play hopscotch (with nephew in basement, August '15)
45 - host a board game night (June 22/13 - Settlers of Catan)
46 - have a garage sale donate items (Sept. 11/13)
47 - build a sand castle
48 - write a poem (haiku)
49 - try 5 foods I've never had before (5/5 spaetzle, rabbit, shahi paneer, alligator, schnitzel)
50 - make a list of 50 places to visit in my lifetime
51 - create 12 dates to have with my husband
52 - donate blood (Jan. 31/14)
53 - buy a bouquet of flowers every week for a month (4/4: Oct. 25/13, Nov. 1/13, Nov. 8/13, Nov. 16/13)
54 - leave a 100% tip (Oct. 24/15)
55 - do a 30 day yoga challenge (Jan. 2016 - The DoYouYoga 30 Day Challenge with Erin Motz)
56 - see a movie with subtitles at the theatre (LUNAFest March 5, 2014 - 2 short films had subtitles)
57 - inspire someone to write their own 101 (June 7/13: Allison M., June 7/13: Alyssa G.)
58 - purchase coffee for a stranger (Aug. 26/14)
59 - visit relatives in Ontario (summer 2014: June 6-13)
60 - start a new tradition (Christmas gift for our daughter - something she wants, something she needs, something to wear, & something to read)
61 - write a letter to myself to open on my 40th birthday
62 - go to a corn maze (Oct. 12/13; strawberry ranch with Lena)
63 - update my goodreads account (*decided to delete my account - minimizing!) updated my website instead
64 - update my 'places I've been' Pinterest board (ongoing...)
65 - join Instagram
66 - use my google+ account (log-in at least once per month) (on-going - sharing blog posts)
67 - try 10 family recipes (10/10) (Yigandes me Spanaki from Lena, beet quinoa salad from Kim, Pea Soup with Rosemary and Orange from Dan and Lena, Banana Muffins from Coralie, Apple Pecan Olive Oil Cake from Lisa, 5 Minute Mug Cake from Cathy, Banana Bread from Liz Langdon, Saskatoon Berry Crumble from Fran Wheler, Wild Rice Broccoli Casserole from Jean Blaise, Weekend Pancakes from Colleen Davidson)
68 - redesign my blog (Sept. 20/15)
69 - get in touch with my best friend from high school (hurray for email!)
70 - blog everyday for a month (October 2015)
71 - write a book (*still a life goal of mine) create a photo book for my daughter's first year
72 - bake cookies without a recipe (May 15/14: peanut butter, applesauce, oat, coconut, raisin cookies)
73 - go to 10 new restaurants ('new' to me) (10/10) (Bon Temps Cafe, Browns Socialhouse, Mystic Java, Eastside Marios, Spicy Bite, Lisa G's, Generations, King of Thai Noodles II, Cajun House, Boudin)
74 - make risotto (Aug. 15/13 - it was delicious mushroom risotto!)
75 - get a facial at a spa twice per year (Jan. 31/15 & Oct. 29/15)
76 - paint a piece of pottery for the kitchen (Jan. 9/14)
77 - visit a new country...(summer '16)
78 - take pictures of all my meals for a week (summer '15)
79 - get a mentor
80 - learn where all 50 states are on a map of the USA
81 - don't watch TV or Netflix for a month
82 - don't eat out for 2 months
83 - start and finish a crossword puzzle (Aug. 23 metro - mostly me, a bit of assistance from Kevin)
84 - complete the 365 project (a picture a day for a year)
85 - see 3 movies in 1 day (Feb. 17/14: The Queen of Versailles, Rumble in the Bronx, Carnage)
86 - don't complain for 1 week ( hope I did, but I wanted to be aware & track at least one...)
87 - post inspirations in my bathroom and bedroom (2/2)
88 - visit a museum (de Young, San Francisco, Dec. 3/13)
89 - take my brother to the farmer's market (Jan. 30/16 for Wintershines)
90 - complete 10 learning on demand webinars (10/10)
91 - read 5 books recommended by friends (5/5: The Book Thief, A Visit From the Goon Squad, Three Cups of Tea, The Fault in Our Stars, The 100-Year-Old Man Who Climbed Out The Window And Disappeared )
92 - see the sunrise and sunset in one day (Oct. 15/15)
93 - go on a date with my mom (tea and Nutcracker: Nov. 17/13)
94 - complete a project from Pinterest (2! ombre coin art and twisted scarves)
95 - go fishing with my dad (September long weekend 2013)
96 - kiss in the rain (again, I probably did, but not mindfully for this list!)
97 - take a knife skills class (Pineview Farmers Pork Butchery class, April 12, 2014 - blog to come...)
98 - spend a whole day reading for fun (June 24/14)
99 - see a live pro sports game or event (Dec. 17/13 - Golden State Warriors vs New Orleans Pelicans)
100 - make a batch of wine (started Nov. 16/15, bottled Dec. 24/15)
101 - get a second tattoo (have it picked out)

I'll keep you posted on my progress, so come back soon (and often).

Have a great weekend!

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Spicy Weekend!

Last week was Food Revolution Day which inspired me to pull out my Jamie Oliver cookbook for a few different meals.  We enjoyed the Tikka Misala for a few days, and I definitely liked a bit of plain yogurt with mine because it had some spice!  Spicy food can be a great choice when the temperature rises, but be careful if you're competing in a race this weekend - keep things simple and stick with your nutrition plan (you can enjoy the spice next week while you recover). 

Source: Jamie Oliver's Food Revolution 

Tikka Masala Paste
Makes 1/2 cup

2 cloves of garlic
1 thumb-sized piece of fresh root ginger
1 tsp cayenne pepper
1 Tbsp smoked paprika
2 tsp garam masala
1/2 tsp sea salt
2 Tbsp peanut oil (I used olive)
2 Tbsp tomato paste (you can freeze the leftover)
2 fresh red or green chiles (I also keep these in the freezer)
A small bunch of fresh cilantro
1 Tbsp unsweetened shredded coconut 
2 Tbsp almond flour (I used whole wheat)

Spices for toasting: 1 tsp cumin seeds, 1 tsp coriander seeds

Peel garlic and ginger. Put a frying pan on medium to high heat and add cumin and coriander to the dry pan - lightly toast for a few minutes until golden brown and fragrant; remove from heat.  Add the toasted spices to a pestle and mortar and grind until fine, or put them in a food processor and whiz to a powder.  Once ground, whiz the toasted spices in a food processor with the rest of the ingredients until you have a smooth paste.

Light and Fluffy Basic Rice

Serves 4-6

Sea salt

1 1/2 cups basmati rice (I used Tilda whole grain basmati)

Put a large pan of salted water on a high heat and bring to a boil. Rinse the rice in a colander under running water for about 1 minute, or until the water runs clear. Add your rice to the boiling water and wait for the grains to start dancing around. From that point, boil for 5 minutes. Drain the rice in a colander. Pour 1 inch of water into the pan, put it back on the heat, and bring it to a boil again, then turn down to a simmer. Cover the rice in the colander with aluminum foil or a lid. Place the colander on top of the pan of simmering water and let the rice steam over it for 8-10 minutes (mine took longer). Remove from the heat and, if you’re ready, serve immediately. If not, leave the aluminum foil or a lid on and put aside until ready to serve – it should stay warm for about 20 minutes.

Tikka Masala
Serves 4-6

4 boneless skinless chicken breast fillets
2 medium onions
1 fresh red chile
A thumb-sized piece of fresh root ginger
A small bunch of fresh cilantro
Peanut or vegetable oil

A pat of butter
1/2 cup tikka masala (as above) or mild curry paste

Sea salt and freshly ground black pepper
1 - 14 oz can of diced tomatoes (I used a drained 796ml can with no salt added)
1 - 14 oz can of coconut milk
1 cup plain yogurt
A small handful of sliced almonds
1 lemon

To prepare your curry

Slice the chicken breasts lengthwise into 3/4 inch strips. Peel, halve, and finely slice the onions. Finely slice your chile. Peel and finely slice the ginger. Pick the cilantro leaves off of the stalks and set aside, finely chop the stalks.

To make your curry

Put a large casserole-type pan on medium to high heat and add butter and a couple lugs of oil (love that measure!). Add the onions, chile, ginger, and cilantro stalks and cook for 10 minutes until softened and golden. Add the curry paste and strips of chicken. Stir well to coat everything with the paste and season with salt and pepper.  Add the tomatoes and coconut milk. Bring to a boil, then turn the heat down and simmer for 15 minutes with the lid on. Take the lid off and cook for another 5 minutes, stirring occasionally.  When meat is tender and cooked, taste and add a bit more salt and pepper (season carefully!). 

To serve your curry

Serve with any fluffy rice recipe and with a few spoonfuls of yogurt dolloped on top (helps with the heat!). Sprinkle ove the almonds and cilantro leaves and serve with some lemon wedges for squeezing over. A little lemon-dressed green salad would round it off.

Thanks Jamie! 

Have a great weekend and cook something from scratch!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com