hiah chat - Kelly Glassford

Kelly is currently an instructor at Lead Pilates after having worked in retail at Lululemon Athletica in Saskatoon, starting a business with her sister and working in HR after completing her BComm from the University of Saskatchewan. She was born and raised in Rosetown, SK, and now calls Saskatoon home. Her passion for Pilates and teaching is expressed on the Lead website: "Pilates was a way for me to understand my own body and gave me the knowledge to understand why I had been experiencing pain in my low back. I wanted to share my knowledge show others how it could change your quality of life. Teaching became my passion; the connection you make with each client & the ability to change the way they move to help achieve their goals is the best reward!"

1. What does being healthy mean to you?
To me being healthy means taking care of my body.   Choosing positive fitness, nutrition, and everyday goals that help me be my best self.  Goals that allow me to feel strong and take part in all the different daily activities I love to do.

2. Do you feel that you lead a healthy life? How? (or what would you change?).

I do feel as if I lead a healthy lifestyle.  I teach Pilates which allows me to take care of my body working to increase stretch and strength to help me move through my daily activities of living with ease.  I take time to de-stress and spend time doing activities I love (sharing time with friends and family).  I try to make the best nutrition choices I can, although I would say this is also an ongoing area of improvement for me.

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

I don't even know.  We like to switch up our meals in my house as cooking is something we can do together for fun and experimenting with different meals is a great way to spend time together (*such as the Ginger-Lime Kale with Squash & Chickpeas that she recently tried from CleanEating)

4. How do you stay healthy when life gets hectic?  

This is still a work in progress, but I take it one week at a time.  I make weekly goals for myself to help ensure I stay on track.  I make sure I don't miss my workout.  Doing Pilates grounds me and helps to alleviate stress which becomes even more important during busy times.

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

Maintaining a balanced meal plan.  It is difficult during hectic times to ensure I leave time to cook so I do my best to stock up on fruits and veggies for easy snacking.  I am gluten free (gluten sensitivity) so convenient on the go meals are hard. I try to spend one day a week to plan out what I will need to prepare in advance to get me through any busy times.

6. Are you currently working towards a goal or starting/stopping a habit? What? I've had a goal to work towards running a 1/2 marathon.  I ran a 10k last year and would love to do the half. Staying motivated to run through the winter months is more difficult as I prefer to run outside, but it's an ongoing work in progress.  All I can do is take it one day at a time.

7. What motivates you to be healthy?  

How I feel.  When I am practicing Pilates and eating well I feel great.  I have more energy, my body can move well without feeling stiff or sore.  When I stop I know, so it keeps me on track.

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

I LOVE chocolate! Really anything chocolate :)

9. Any inspiring words or comments that you’d like to share with our readers?  Go one day at a time.  All you can do is make an effort to eat well and exercise.  Some  days may not go as your planned, let it go and start again tomorrow.

Thanks Kelly!

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Final Pairing - A Mediterranean Melange {ReDux}

I've had a lot of fun working on pairings for in-shell pistachios this week - perhaps I've found a new interest to pursue!  You can check out my three previous ideas: CranBacon Cheese Ball & Crackers, Toasty Tasty Trio, and The New PB as well as click on the links at the end of this post to see other ReDux member's creations. [My apologies, I meant to get this up yesterday!]

Please note that I received free pistachio samples from the Pistachio Health Institute mentioned in this post. By posting this pairing I am entering a contest sponsored by Pistachio Health Institute and am eligible to win prizes associated with the contest. I was not compensated for my time.

The previous entries have been indulgent, kid-friendly, and light, so this one is mediterranean inspired.  In another attempt to combine different flavours and textures I paired:

salmon cakes + a pomegranate reduction + pinot grigio + in-shell pistachios  

This Mediterranean Melange allows the crunch and saltiness of the in-shell pistachios to compliment the sweetness and tartness of the pomegranate and bring out the flavour of the salmon. I was inspired by pistachio crusted fish that I've had at a local restaurant and I wanted a change from cranberry sauce that we often see with poultry.

To make the salmon cakes:
Combine 1 can of salmon (including liquid and bones, flaked) with 1/2 onion (finely diced), 1 Tbsp of lemon juice, 2 eggs (beaten), and 1/2 - 3/4 cup of bread crumbs (until you can form into 10-12 patties/cakes). Roll the patties in bread crumbs (about 1/4-1/2 cup). Heat a skillet and add 1-2 Tbsp of butter; allow it to melt. Flatten the patties and cook for about 2-3 minutes per side until lightly golden.

To make the reduction:
Combine the seeds of one pomegranate with 1 Tbsp of honey in a sauce pan over medium-high heat. Press on the seeds while cooking (about 8 minutes) to reduce and create a sauce consistency.

Plate it, pour yourself a glass of wine, and dig in!

What in-shell pistachio pairing have you tried recently?

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

An InLinkz Link-up

P is for Pairing #3 {ReDux}

Earlier this week I created an indulgent pairing with my CranBacon Cheese Ball & Crackers, and a kid-friendly pairing with my Toasty Tasty Trio to enjoy with in-shell pistachios. Today I have a light pairing, that I think makes a great breakfast, and then I have one more I'd like to share tomorrow, so make sure you come back to see what I've created, and what the other Recipe ReDux dietitians are up to!

Please note that I received free pistachio samples from the Pistachio Health Institute mentioned in this post. By posting this pairing I am entering a contest sponsored by Pistachio Health Institute and am eligible to win prizes associated with the contest. I was not compensated for my time.

I struggled to name this pairing (and didn't take my husband's advice to call it Sharon - no reason, just because). However, it includes in-shell pistachios, protein packed pancakes, berries and a bubbly drink, so I decided to call it The New PB. 

 What's in The New PB?

In-shell Pistachios + Raspberries + Mini Pancakes + Honey + Carbonated Water & OJ

I love breakfast foods, but to keep things light, I made the pancakes with oats, cottage cheese, eggs, vanilla, and cinnamon, and then I made them small. In-shell pistachios are already shown to help us with portion control, but smaller servings and smaller dishes can also help us out.  

To make the mini pancakes, combine 1/2 cup cottage cheese with 1/2 cup dry oats, 2 eggs, 1/2 tsp of vanilla extract, and 1/2 tsp of cinnamon. Blend ingredients together with a hand-blender (or actual blender or magicbullet, etc.) until smooth.  Heat a grill or frying pan to medium-low.  Once warm, add about 1/8 cup of batter for each mini pancake. Watch for them to release from the pan (about 2-3 minutes), then flip and cook for another 2 minutes or so.  This makes about 10 mini pancakes.

Serve with raspberries and drizzle with honey (optional, since the vanilla and cinnamon already provide sweetness). I used a toothpick to hold 4 pancakes together.

I paired this with carbonated mineral water with a splash of orange juice, but you could also use prosecco and orange juice for a more indulgent treat.  You only need a splash of juice for colour and a bit of taste to keep it as a refreshing accompaniment. This pairing gives you warmth, sweetness, lightness, crunch, a bit of saltiness, and a refreshing finish.

Perhaps a great romantic way to start your Valentine's Day next week,

Enjoy!

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

An InLinkz Link-up

Pistachio Pairing 2: Toasty Tasty Trio {ReDux}

Yesterday I posted my first pairing, but I warned you that I had a few more ideas up my sleeve. With winter hanging on I was inspired to pair a warm drink with in-shell pistachios and flavoured popcorn - a fun snack for the whole family!

Please note that I received free pistachio samples from the Pistachio Health Institute mentioned in this post. By posting this pairing I am entering a contest sponsored by Pistachio Health Institute and am eligible to win prizes associated with the contest. I was not compensated for my time.

I love popcorn, and the air-popper I received years ago for Christmas is put to good use from time to time when I want a light crunch. My husband isn't as big of a popcorn fan, but one night he got creative and came up with a tasty sweet and spicy combination. These flavours pair well with the sweet and saltiness of in-shell pistachios and a cup of hot cocoa.  Popcorn can be a great kid-friendly snack as you can change up the herbs and spices you use to flavour this whole grain choice - everyone can have a chance to experiment!  For this pairing (my Toasty Tasty Trio), I included:

In-shell pistachios + sweet & spicy popcorn + hot cocoa

To make the popcorn, place 1/2 cup of kernels into your air-popper and pop (or do in the microwave or on the stove).  Meanwhile, melt 2 Tbsp of unsalted butter; then add 1 1/2 tsp of chili powder, and 3 tsp of brown sugar.  Stir to combine and drizzle over the popped corn, stir or shake to distribute the flavour.  Serve warm with in-shell pistachios (remembering to keep the shells visible for mindfulness) and a cup of hot cocoa. Hot cocoa on a cold winter day hits the spot for a bit of sweetness and a way to get in a serving of milk or alternatives.

What do you snack on with your pistachios?

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

An InLinkz Link-up

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

Pistachio Pairing Contest {ReDux}

This is my first entry into a Recipe Redux contest! As a Canadian member of the monthly recipe challenge, I am not always able to compete in American contests. I think it's a great one to wet my feet, because it's pairings. Having recently been to Napa and Sonoma in California, I am intrigued by pairings and I am very interested in mindfulness, which plays right into the idea of savouring flavours and enjoying how different foods and beverages compliment each other.

Please note: I received free pistachio samples from the Pistachio Health Institute mentioned in this post. By posting this pairing I am entering a contest sponsored by Pistachio Health Institute and am eligible to win prizes associated with the contest. I was not compensated for my time.

I love nuts and they are a great little snack (or a bit of crunch) to get you through a busy day.  In-shell pistachios are a great one for mindfulness because you have evidence (the shell) of how many you've consumed. The Pistachio Health Institute also notes that pistachios have more nuts per serving than any other nut snack (1 oz = 49 nuts! or about 30 for 100 calories).

I'm hoping to submit multiple entries since I have lots of ideas, but this contest only runs until Sunday! For my first pairing, I created a sweet, salty, crunchy, refreshing, and indulgent pairing the Asian Inspired CranBacon Cheese Ball and Crackers.

In-shell pistachios + CranBacon Cheese Ball + rice crackers + iced green tea

To make this pairing, combine 100g of chevre (goat cheese) with about 3 Tbsp of bacon bits (save a strip or two from your Sunday bacon and eggs and chop finely) and 3 Tbsp of chopped dried cranberries. Form into 6 small balls with your hands.  Cover and refrigerate for at least an hour or overnight.  

To make the tea, add 3 cups of boiled water (let it sit a few minutes after boiling) to 2 green tea bags in a pitcher.  Steep for about 4 minutes, remove the teabags and add 3-4 cups of cold water.  Refrigerate or add ice cubes to get desired coolness.  

To serve, plate about 10 in-shell pistachios with 3-4 plain rice crackers, 1 cheese ball, and a glass of iced green tea, enjoy! 

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

An InLinkz Link-up

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