With plans coming together quickly for the upcoming 2012 Georgina Mini Marathon, I thought it was time to share 5 tested, tried and true training tips so you can be ready for this great occasion or for any upcoming community running event in your neighbourhood. Firstly, you must register.  Click here to visit the website as soon as possible to complete your registration form. Our 10mile run or 5km run/walk takes place on Saturday June 16^th. Every participant will receive an awesome sway bag that includes free admission to the Georgina Highland Gathering, a T-shirt and everyone will get a 2012 Georgina Mini Marathon medal…. It’s all about the BLING!

Running isn’t just for runners anymore! With the generally accepted run/walk programs, nearly anyone can take up this incredible cardiovascular fitness activity. You do not HAVE to run steady for hours on end. My first attempt at running was a 1 minute run followed by a 1 minute walk, repeated 5 times. I thought I was going to pass out! I didn’t though, and it really wasn’t that long before I ran my first half marathon. I still do a run/walk format and that suits me just fine. I won’t win those half marathons (or 5k runs) but I do get out there and I do finish. Trust me, so can you!

1.    Check your shoes. Make sure that they are not only the right fit for you but that they are not worn out. I’ve experienced some bad times with ankle and knee pain that was preventable. You really do need to be properly fitted by a professional.

2.    Stay hydrated while you run. It sounds simple but it does require planning. If you are out in the heat of summer, you will need to drink water regularly. If you are doing longer distances, you will also need to replenish electrolytes.

3.    Build your distance gradually. It’s not logical or safe to go from no miles of running to 10 miles of running without training. There are many instructor-led training programs available or if you are motivated to go solo, you can find guides on the internet. Choose a schedule that suits your availability and …..get going!

4.    Find a running partner. This is important for those days when you are finding excuses to skip your training. Obligation is a wonderful thing when it comes to fitness.

5.    Make a commitment to yourself. Set the intention and it will come true if you keep it within your line of sight….and focus.

I’ve just briefly touched on a few points to consider. Running can be strategic and intense, but it doesn’t have to be. Running actually starts with walking and if you plan to go out and do that with intention then you are just a quick step away from a run.

Please join me, the team from Fitness Force and all of the participants at the 2^nd Annual Georgina Mini Marathon.

We are on Facebook too! Click here to access our page and – like us there!

If you would like to see some images from last year’s mini marathon, click on the link to the 2011 Georgina Mini Marathon that you will find in the sidebar to the right.

Don’t forget to send us your feedback! And leave a link back to your own blog too via the commentluv feature here on the website.

Until next time,

Robin

The end of a fitness challenge is the beginning of a whole new challenge. Maintaining what you’ve accomplished or better yet, improving on it. Whether the end of the challenge has arrived because the timeframe is complete or because you’ve met your goal, you’re efforts cannot just stop, it needs to be a lifetime change. Will you be fit for life?

Many people find success when presented with a challenge. You can get caught up in the frenzy of group focus and support. Maybe there is a prize for meeting a certain target or achieving greater results than other participants. This is the whole point of course, and it’s why fitness challenges are successful and a great way to get people motivated. If you are like most, you can dedicate yourself for a time period as long as there is “light at the end of the tunnel”…..or more simply, an end in sight when you can get back to your normal.

Sadly, that is not the attitude that will create long term results. The challenge is an opportunity to make changes, the kind that will bring results through hard work and dedication. The challenge is the learning curve. What will work? What do you have to do to get the results you want? Is it possible? (Yes, actually it is). Are you willing to do what is required OR do you need to change your goal? The time period of a fitness challenge is when you should dig down really deep and determine all of what you are willing to do.  Fitness includes both exercise and nutrition. Are you better at one part than the other? Can you make up for mistakes or “cheats” in nutrition with more exercise? (a tiny bit, but not really and not often). Is there more for you to learn?

Are you willing to give up breads and desserts for 12 weeks…..or forever? (note that I didn’t say “able” to give it up. I know you’re able – it is a choice)

Are you willing to exercise every day vigorously for 12 weeks…. or forever?

Don’t get me wrong, there can be balance and the occasional missed workout isn’t the end of the world as long as your goals are in line with your effort.

If you want something to change, you must change something.

We’re in the final days of our annual 12 week challenge at Fitness Force. I’m always in awe at the friendships that are formed as participants start working out and focusing together. I’m always proud at the dedication that I see in those who choose to make life changes with improved health as their ultimate goal. I’m always thrilled to see those that stayed strong for the full 12 weeks keep their focus and continue on with their healthy lifestyle.

12 weeks is long enough to make a lifestyle change. I challenge you now to do the hard part. Keep up the great work!

If you haven’t just completed a 12 week fitness challenge then now is the perfect time to start one! There is never a good reason to delay fitness.

I’d love your feedback! And don’t forget to leave a link back to your own blog too via the commentluv feature here on the site.

Until next time,

Robin

I’m overjoyed as the perfect blog topic pops into my mind. I can’t take credit for it most times though, my inspiration comes from a variety of places and people. Often the fitness related topics come from questions asked by my clients. Sometimes the motivational topics come from quotes that I’ve read or seen posted. Today my blog topic has come directly from my very own social media guru and expert. While doing my due diligence on Facebook (haha – I made that sound like work) only moments ago, Joanne Burgess from Virtually Yours was lurking about and caught me chatting instead of blogging. Admittedly I tagged her and mentioned my writer’s block. I’ve been so busy preparing for my upcoming vacation that some of my favourite things are falling behind. Of course part of that trip planning includes creating my flexible and creative workout concept for my vacation. Joanne suggested I share those ideas and now I am obliging because I thought the idea was ingenious!

You may be thinking “you’re on vacation, that means a holiday from exercise”!  While I agree to a certain point, I cannot fathom the idea of not exercising for 12 consecutive days. The human body is built to move. When you don’t, it tells you by giving you aches and pains that I don’t want……especially while I’m on vacation.

My workouts will very likely be shorter than usual, and less intense as I cannot count on certain equipment being readily available. I know that the daily tours to various China sights will include a lot of walking but it will be walking at a sightseeing speed, not an exercise speed.

If something is important enough you will find a way to make it happen. If it’s not, you will find excuses!

I’ve already researched the hotels that we’ll be staying at. The first 5 nights we’re staying at a hotel in Beijing that has a pool and a gym. Our tour schedule is quite busy but I am sure that two mornings will allow sufficient time for me to make it to the gym. I hope to find some weights there so I can work on some strength and movement exercises. After a 12 hour flight I will need to get my body working again and the weight training will help to keep my metabolism up. It’s important to drink lots of water during and after flying to avoid dehydration and swelling. If the pool is open late enough in the evening I will do 15 or 20 minutes of laps to recover from sitting on a bus for multiple hours.

Our next 2 hotels are slightly less accommodating with amenities. Not to worry though. I’m traveling with a resistance band and a skipping rope, both are small and light, leaving me with no excuse. The band can be used for resistance exercises. I can make it work for anything from squats to bicep curls and rows. A whole body workout in the room is absolutely doable. The skipping rope….well that’s a lot of cardio! As long as there is nothing breakable within “rope” distance I can do that in the room too.

I just announced a fun challenge at Fitness Force that leaves me committed (or should I BE committed?). We are now on day 3 of a 50 day challenge. 50 push ups per day for 50 days. It can be done easily in 5 minutes. Every time the second hand is at the 12, do 10 full range, good quality push ups. When those 10 are done you rest until the second hand hits the 12 again, then repeat 5 times. I swear, in 5 minutes you will have completed 50 really great push ups. Now you have no excuse right? It can be done on a commercial break….or lunch break…..or in your room in Shanghai.

Another fun idea I have for those mornings when we’re rushing to get ready before a 2 hour seated bus ride, is something I call “my 500”. You’ll understand the name in a moment – and it’s not very creative.

• 100 jumps (skipping rope…..or just jump if there isn’t room for the rope)
• 100 body weight squats
• 100 sit ups
• 100 push ups
• 100 jumping jacks

I can do this easily while my roommate is in the shower. No excuses. That’s all I can say about that!

Much like eating nutritious food, exercise on vacation requires a little bit of planning or you will easily find reasons (which are actually excuses) not to. Your body will reward you for your effort with more energy, more flexibility and fewer vacation pounds!

Thanks for helping to keep me on track while I’m away. I will be sure to share some stories of my trip to China as I expect to see some awesome sights.

Share your favourite vacation exercise tips with me! I love getting feedback. And here on this blog, you’ll get commentluv so don’t forget to leave a link back to your own blog via the commentluv feature here on the site!

Until next time,

Robin

It must be a sign. I can’t explain why, but several times over the past few days the following statement has presented itself to me; “The definition of insanity is doing the same thing over and over again and expecting a different result” Albert Einstein and so in this blog post we’ll talk about how to stop the fitness and nutrition insanity.

This statement seems to resurface occasionally on Facebook which is where it first came back to my attention. A few days later it was quoted on a TV show. This morning a client shared it as a bit of inspiration with a group of eager exercisers who were about to embark on yet another workout routine.

Thus, my blog topic was born. While stopping our insanity should, and can apply to nearly every part of life, I intend to stay focused on fitness and nutrition. As a gym owner interested in helping people achieve greater health it does seem relevant.

1.  Doing the same workout every time you go the gym and wondering why you aren’t getting stronger is INSANE.

Going to the gym regularly (even every day) and doing a variety of exercises at different intensities is NOT insane.

2.  Following a diet that leaves you hungry and tired even when you’ve stopped losing weight is INSANE.

Eating a balanced diet that is rich in nutrients and feeling great all the time while your weight stabilizes at your body’s perfect number is NOT insane.

3.  Bragging about how you used to be fit and healthy and how much you know about nutrition while you are over fat, unhealthy and eating a loaf of white bread is INSANE.

Accepting or soliciting advice from a caring friend or trainer who practices what they preach is NOT insane.

4.  Doing exercises at the same intensity as you used to that continue to aggravate an injury just because it “started” to feel better again is INSANE.

Allowing your injury to heal completely and starting back with modifications and lower weight to build up your strength is NOT insane.

5.  Accusing fit and healthy people of being “lucky” while you sit on the couch and say how you don’t like exercise is INSANE.

Getting off the couch and going for a walk and saying “hey, this is kind of nice” when you realize that you have more energy is NOT insane.

If you want to something to change, then you must change something….simple.

What do you think? I’d love your feedback. And, don’t forget to leave a link back to your own blog via the commentluv feature here on the site.

Until next time,

Robin

Sometimes I meet a person with words to share that are important and better said first hand rather that re-worked by me. It’s hard to believe that I can actually STOP talking! Daniel Hoffman is an organic farmer helping to teach people about real food and sustainability. I was thrilled that he agreed to share his knowledge with all of you. Find out how you can make a difference through your relationship with food. I bet that many of you have someone local with the same values.

Robin

At The Cutting Veg Organic Farm, we try to encourage and support people to deepen their relationship with food to improve their quality of life, while making a difference.  A healthy world starts with healthy lifestyles.  Here are a couple of options of how you can take action to enhance your relationship with food, and the health of the planet:

• Cook and eat with whole foods: As food-revolution author Michael Pollan likes to say “Don’t eat anything your great-grandmother wouldn’t recognize as food.“  A diet based in fresh fruit and vegetables, whole grains, and whole proteins is best for you and for the planet.
• Grow your own: The 2nd best place to get your food is directly from the producer.  The best is when you grow it yourself!  When we grow some of our own food organically, we enrich the environment, learn valuable skills, enjoy exercise and time outdoors, and get to delight in the flavours of eating homegrown!
• Vote with your dollar:  Purchase your food directly from the producer, or from a source you believe in.  Buying your food at Farmers Markets, Farm Stands, and through Community Supported Agriculture (CSA) programs provides you and your family with the highest quality food (nutrition and flavour), while supporting the development of a healthy food system.
• Support a Food Security Organization: Volunteer for, or donate to, an organization whose focus is the creation of a healthy food system: (click on the names below to connect with them)
• FarmStart:
• FoodShare:
• The Stop:

• Teach others how to cook, grow, or eat healthily: Expose your loved-ones to these simple life pleasures.  And of course, the best way to teach is to lead by example.
• Focus on Kids: Connecting the children in our lives to a healthy food system will help them to choose a healthy lifestyle as they grow.  Bring them with you to your favourite farm, local farmers market, or CSA.  Involve them in cooking and gardening.  Model for the kids in your life that food, and a healthy food system, is important to you.
• Get involved with The Cutting Veg Organic Farm:  The Cutting Veg moved into the Georgina region in 2011, and welcomes you to get involved.  Become a member in our CSA, and receive a weekly share of the harvest for 22 weeks, from June to October.  Volunteer on the farm.  Bring your kids!  Click here for more info or contact daniel@thecuttingveg.com.

There are countless ways to get involved in the local food movement.  Enrich your quality of life, and make a difference.  How are YOU inspired to take action?

Daniel

Daniel Hoffmann
Organic Farmer
The Cutting Veg
(647)388-7444
www.thecuttingveg.com
twitter: @thecuttingveg
facebook: http://on.fb.me/iTSbQQ

Many of us have grown up using the scale and our weight as a measure of our worth. Today I am urging you to GET OFF THE WEIGHT SCALE and forget about your weight in pounds. For the most part, the expectation that we have for weight is unrealistic. Most 40 year old women should not weigh 120lbs. They may have been near that number 20 years ago but it isn’t likely to happen again while maintaining health. I see many clients both men and women that are obsessed with their weight and run to the scale every day and are disheartened when the numbers go the wrong way or don’t move at all. If getting off the scale completely is too much to take, you should at least use it sparingly. Consider once per week on the same day, at the same time, wearing the same clothes. This will allow you to track and increases or decreases without overreacting to regular body fluctuations.

If you are overweight or obese you will certainly see weight loss when you focus and make changes to your lifestyle. The early quick changes will level out over time. When that occurs, you need to be ready to use a different measurement to track your success.

Why are weight goals often a poor choice?

1. Your weight can fluctuate 3 or 4 pounds in a day for a variety of reasons including hydration, and food intake.
2. As you exercise and eat nutritious food you will be gaining muscle at the same time as you lose fat. Your weight may move only slightly or not at all, meanwhile you ARE becoming more fit and healthier. If your only measure is weight you may become less motivated.
3. The obsession with the number on the scale can cause people to take extreme measure such as skipping meals or cutting calories to dangerously low numbers. While the number on the scale may go down, it will only be temporary.

What else can you use to measure success?

1. How you feel is a great one. Regular exercise and good food will make you noticeably stronger and provide more energy. The cravings for junk food and afternoon naps will be gone. You are getting healthier!
2. The waistband on your clothes will never lie. If you think your clothes are getting bigger…surprise! You are getting smaller. When you need a smaller size go shopping and get rid of your “fat” clothes. You don’t need to go there again.
3. Body fat percentage or body composition. This is when tools are used to measure your body fat and compare it to your lean mass. The result is calculated as a percentage. There are a variety of body fat measurement systems with varying levels of accuracy. Most fitness facilities or personal trainers are equipment with one or more systems for calculating this for you.

What Body Fat Percentage is acceptable?

There are a variety of factors including gender and age that determine what is acceptable. The results can shift dependent on the number of sites on the body that are measured and used for the calculation.

The chart below will give you an idea of body fat percentage expectations.

Please be aware that body fat percentage or body composition is very different than BMI or Body Mass Index. That simple calculation is based only on height and weight and often gives a very poor representation of your health. I know people who are within the fitness category for body fat which takes real effort and intensity but they are considered overweight or obese on BMI calculators. If you have a good percentage of muscle (which we all want) then your weight could be higher than your height dictates it should be on BMI charts.

No matter what your goal is (numeric or otherwise), remember that the ultimate intention is to be healthy and strong so that your life is easier now and into your later years. Have fun with your exercise and experiment with healthy food.

I’d love your feedback. Here on this blog you’ll get commentluv so don’t forget to leave a link back to your own blog when you leave your comment!

Until next time,

Robin

I consider accomplishments to be all of the successes that you encounter and celebrate on a regular basis even when it comes to fitness. Sometimes they are something that you’ve planned and worked towards. Other times they kind of just happen. Either way, accomplishments are important to our wellbeing and happiness. We just need to take some time to notice them.

The dictionary defines the word ac-com-plish-ment [uh-kom-plish-muhnt] (noun ) as:

1. An act or instance of carrying into effect; fulfillment: the accomplishment of our desires.

2. Something done admirably or creditably: Space exploration is a major accomplishment of science.

3. Anything accomplished; deed; achievement: a career measured in a series of small accomplishments.

4. Often, accomplishments.

a. A grace, skill, or knowledge expected in polite society.
b. Any acquired ability or knowledge.

You know those little things that don’t seem like a big deal, can all add up to be a significant success. Just like a whole bunch of pennies will add up to be a dollar and a whole bunch of dollars add up to be…well lots. The point here is that the penny is significant and so are those little achievements that you find every day.

This topic is timely as I am guiding many clients as they challenge themselves to achieve specific fitness goals. The concept works for everything in life; fitness, diet, success in business, relationships etc. But, I digress…..I am supposed to be talking about fitness today.

Instead of setting a goal, I encourage you to set an accomplishment. The language changes slightly. For example a goal might be “I would like to lose 15 pounds within the next 12 weeks”. It’s SMART (specific, measurable, attainable, relevant, and time sensitive) but there may still be a way to accept excuses, change your mind and miss the mark.  Instead you will predict your result as if it has already happened. “I lost 15 pounds over a 12 week period”. If you speak with positive language, the things you do on a daily basis will be positive and help you get to this “thing” that you believe you already have. Once you’ve done something once, it will be easier to believe wholeheartedly that you can do it again. Yes, it is a bit of a mind game but only in the most positive way.

Recognize each success that is part of your accomplishment, a step in the right direction. One step forward, one step at a time.

If you have never done a “real” push up then you’ve got lots of opportunity for improvement. Start with a modified push up, increase your repetitions and recognize that your strength is increasing too. When you can do 10 of those, move on to a “real” push up. Eventually, you will be ready to do more and more. The point to remember is that when you get one under your belt you have already done 100% better than you were doing yesterday. Of course there is no going backwards. Once you’ve done it once, you can do it again. This push up is just an example of the concept. It’s the same for everything.

The words that go through your mind need to be positive. (I can do it….other people can, so there is no reason why I can’t). Learn the modified technique to ensure safe progression and do one more repetition or one additional minute each time you try. Eventually you’ll be doing 50 push ups….maybe even some with one arm!

Let me know how you’re doing! And don’t forget to leave a link back to your own blog via the commentluv feature here on this site.

Until next time,

Robin

As we get deeper into our annual fitness challenge at Fitness Force, I am thrilled to see so many participants taking both the exercise AND nutrition aspects of their health very seriously. Our weekly group discussions are becoming more interesting as everyone is bringing more of their own research to the table.  As requested, I pulled together some information on the health benefits of coconut oil for our most recent session.

This post does include the ever popular “recipe of the week with Robin’s substitution list”. This topic became more challenging than I expected as there are definitely some opposing opinions on coconut oil. In the end I decided it’s worth considering as a healthy alternative to butter (and certainly to margarine) and can be used for cooking quite effectively and with health benefit. I don’t think you need to go searching for ways to specifically add or increase your intake of coconut oil like adding it to smoothies for no apparent reason. I will continue to enjoy it as I have in the past, without guilt or concern.

Tree of Life

In the Phillipines, the coco plant is called the “tree of life”. Interestingly, a country where coconut oil appears in virtually every single dish, also has the LOWEST cancer rates of the 50 countries surveyed by the National Cancer Institute.

Set the record straight about coconut oil and heart disease.

In one study, it was mistakenly accused of contributing to heart disease due to its saturated fat content. Harvard researchers have later reviewed that initial study and concluded it was not accurate because the oil used in the study that raised cholesterol levels in rats was “hydrogenated” which altered it to the point of being devoid of ANY essential fatty acids.

Any hydrogenated oil or product is bad for you. The process changes the natural chemical makeup of the oil and your body cannot digest it properly, causing free radical damage.

You should buy organic, natural, cold pressed coconut oil.

Promotes weight loss:

Studies have shown that when coconut oil has been part of one’s diet, white fat stores have been reduced. Due to the medium chain (MCTs) being so well absorbed and used an energy source, their burning actually increases metabolic rate. A diet high in MCTs showed in a study over a 6-day period to increase thermo genesis by 50% – that’s huge.

To lose fat (bad fat) your body needs to have enough of the good fats or it will hang onto anything it can get. If you aren’t getting enough good fat from fish oil, nuts, seeds or olive oil you should consider coconut oil as an option.

Beautifying:

You can literally slather your body in coconut oil after a shower or a bath and use it as a hair moisturizer and not have to worry about any toxic chemicals being absorbed into your blood stream through your skin. It’s wonderful for dry, flaky and dull-looking skin or dry scalp. It can also been used for psoriasis, dermatitis, eczema and other skin infections.

Immune-enhancing:

Approximately 50% of the fatty acids in the coconut are in the form of medium-chain (12-carbon) saturated fat called “lauric acid”. The only other abundant source of this healing fat is in breast milk. Your body converts this to a beneficial compound called monolaurin, an anti-viral, antibacterial that destroys a wide variety of disease causing organisms.

Cooking and Baking.

Due to the fact it’s a saturated fat, it is very stable and can withstand high heat without turning rancid making it ideal for cooking, sauteing and roasting food. It can be used in baking too and is a great substitute in many recipes. Often the hint of coconut flavour that you notice will be a welcome addition to your recipes.

How can you add coconut oil to your diet?

Besides cooking with it you can add it to your smoothies, protein shakes or use it as a spread on toast (of course your bread product should be a healthy sprouted grain bread like Ezekiel). It can be melted over vegetables like you may have done with butter before you started your healthy food plan.

If you are substituting coconut oil in a recipe, you would use less than you would vegetable oil or shortening. Typically 1 cup of other oil can be replaced with ¾ cup of coconut oil.

Here is a recipe that you can consider. I’ve added some notes with changes that I would probably make to better suit my own nutrition goals.

Hemp and Coconut Oil Infused Quinoa and Potatoes Recipe

Ingredients:

1 bunch Leeks
1 lb. Baby Bok Choy
1.5 lb. Potatoes (Fingerling or Red) (Robin says – skip the potatoes or use chunks of sweet potatoes instead)
3 Tablespoons Coconut Oil
2 Tablespoons Sunflower Seeds (Robin says- raw unsalted…..)
3 Tablespoons Dried Cranberries (Robin says – be careful where you by these. Organic only please! Many are processed with sugar added AND hydrogenated oils. Plus if you used the sweet potatoes as a substitution, the dish won’t need the sweetness from cranberries so you can skip them altogether)
4 Tablespoons Hemp Seeds
1 Cup Quinoa
6 Tablespoons Goddess Dressing (Robin says – NO! Make your own dressing. It’s always worth the effort. Any simple vinaigrette will go nicely with this recipe)
1 teaspoon Salt
1 Tablespoon Pepper

What you do

1. Chop Leeks and Potatoes into small pieces and put aside.
2. Begin cooking Quinoa, be sure to rinse well first.
3. Add Coconut Oil to saucepan and heat over medium.  Add Leeks to oil and cook for 3 minutes stirring occasionally.
4. Add Potatoes to leek and oil mixture and add most of the salt and pepper into dish.
5. Mix ingredients and cover over medium heat for 10 – 15 minutes stirring occasionally.
6. Make sure to add rest of salt and pepper after dish is completed.
7. Transfer cooked and rested Quinoa into serving dish to cool.
8. Chop Baby Bok Choy into small pieces and place around entire outside of plate.
9. Add potatoes to center of plate and sprinkle with Hemp Seeds.
10. Place Quinoa on top of Baby Bok Choy, then add Cranberries and Sunflower Seeds over Quinoa.
11. The last step is to add the dressing and your delicious meal is ready to enjoy.

(Robins says – if you don`t care how pretty the dish presentation is, you can just mix it all together)

The hemp seeds and quinoa are a good source of protein so this can actually be a great meal! I might use it in a smaller portion as a side dish for dinner and then save some leftover for lunch the next day. Those flavours would marry nicely in the refrigerator overnight and I would have a nice quinoa salad. Yummy!

For those of you who enjoyed last week’s information on KALE, you can easily incorporate that into this dish by swapping it with the baby bok choy or add a cup or two to the leeks and potato mixture.

Let me know what you think of this recipe! I love getting feedback. And don’t forget to leave a link back to your own blog via the commentluv feature here on the site.

Until next time,

Robin

In an effort to promote some less common but very healthy foods, I am introducing a new item each week at our group workout and follow up session as part of our annual fitness challenge. This week we’re talking about Kale – a powerhouse leafy green vegetable.

It was a bit of a surprise to some, when I emphasized that a good nutrition plan was equally as important (or many even more so) than exercise with a fat loss goal. That likely comes from the fact that I am a fitness trainer and gym owner…..encouraging people to exercise with intensity every single day. The truth is that all of our trainers are promoting overall health and wellness, not just crazy cross training or weight training programs. We all need to consider the whole picture – all of the pieces to reach to long term goal of fitness and wellness.

When I asked the group of 10 how many had eaten kale before, 3 lonely hands were raised. And one of those was my own! Kale can provide loads of vitamins and minerals along with variety; a change from all that broccoli and spinach.

I thought that since the research was done and the interest was high that I would pass it along to the world wide web for consideration. Please note that the recipes aren’t my own creations…other than the healthy alternatives that I mention.

About Kale

Kale is considered to be the most robust of the cabbage family. Its high nutritional value and intense flavour make it an important ingredient in many vegetable recipes. It is a hardy biennial that is grown as an annual.

Kale has a stronger flavour and a somewhat coarser texture than collards. The flavour grows stronger the longer it is stored. So unless you actually prefer a strong taste, use kale within a day or two of buying it. Wrap fresh kale in damp paper towels, and store it in a plastic bag in the crisper drawer of your refrigerator. I usually tear the leaves off of the stem which tends to be a bit tough.

There are several varieties of kale to choose from when considering which to grow in your home garden:

• Dwarf Blue Curled Vates, harvest at 55 days, produces short-stemmed plants with finely curled, bluish-green leaves.
• Dwarf Siberian Curled, harvest at 65 days, has upright gray-green leaves.
• Winterbar, harvest at 65 days, is frilly, bluegreen, and tasty.
• Redbar is similar but purple.

Tips for Preparing and Serving

Wash your kale thoroughly before cooking. It often has dirt and sand in its leaves. Hearty kale stands up well to cooking, so just about any method will do. But keep cooking time to a minimum to preserve nutrients and to keep kale’s strong odour from permeating the kitchen. Simmer the greens in a well-seasoned stock for 10 to 30 minutes, until tender. If you have removed the stems the shorter cooking time will be sufficient. You can add some chopped kale to soups or stews for the last few moments of cooking. Don’t forget that most greens cook down a great deal. One pound of raw kale yields only about a half cup of cooked.

Health Benefits of Kale

Greens in general are nutritious foods, however, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provides other important nutrients.
In addition to beta-carotene, kale possesses other important carotenoids: lutein and zeaxathin. These carotenoids help keep UV rays from damaging the eyes and causing cataracts.

According to recent research results, kale is an incredible source of well-absorbed calcium, which is one of the many factors that may help prevent osteoporosis. It also provides decent amounts of vitamin C, folic acid, vitamin B6, manganese, and potassium.
The manganese in kale helps your body’s own antioxidant defense system, superoxide dismutase, protecting you from damaging free radicals. Its folate and B6 team up to keep homocysteine levels down, which may help prevent heart disease, dementia, and osteoporosis bone fractures.

All that for only 18 calories per half cup serving!

Kale chiffonade

(Robin here – this recipe sounds delicious and may be a great starting point if you are a bit afraid of this leafy green. I would not normally recommend all the bacon and cheese though. Try it, if you like it you can try sautéing in a healthier fat like olive oil and skip the bacon and blue cheese next time. Maybe try a squeeze of lemon juice and a sprinkle of parmesan cheese).

INGREDIENTS

3/4 pound fresh young kale or mustard greens
3 slices bacon
2 tbsp crumbled blue cheese

PREPARATION:

1. Rinse kale well in large bowl of warm water; place in colander. Drain. Discard any discoloured leaves; trim away tough stem ends. To prepare chiffonade, roll up leaves jelly-roll fashion. Slice crosswise into 1/2-inch-thick slices; separate into strips. Set aside.
2. Cook bacon in medium skillet over medium heat until crisp. Remove bacon to paper towel. Remove all but 1 tablespoon drippings.
3. Add reserved kale to drippings in skillet. Cook and stir over medium-high heat 2 to 3 minutes until wilted and tender (older leaves may take slightly longer).
4. Crumble bacon. Toss bacon and blue cheese with kale. Transfer to warm serving dish. Serve immediately.

Chicken Stuffed With Kale

(Robin here – this one is all good except the breading. Use Panko bread crumbs if you must. I would simply skip the mayonnaise and breading altogether)

INGREDIENTS

Boneless skinless chicken breasts
1 cup sliced mushrooms
1/2 cup chopped onion
2 tablespoons dry white wine
1 teaspoon chopped fresh oregano or 1/4 teaspoon dried oregano
1 clove garlic, minced
1/2 teaspoon black pepper
2 cups chopped stemmed washed kale
2 tablespoons light mayonnaise
1/2 cup seasoned bread crumbs

PREPARATION:

1. Preheat oven to 400°F. Coat shallow baking dish with nonstick cooking spray; set aside. Remove fat from chicken. Pound chicken with meat mallet to 1/2-inch thickness; set aside.
2. Heat skillet over medium-high heat. Add mushrooms, onion, wine, oregano, garlic and pepper; cook and stir about 5 minutes or until onion is softened. Add kale; cook and stir until kale is wilted.
3. Spread kale mixture evenly over flattened chicken breasts. Roll up chicken; secure with toothpicks or metal skewers. Brush chicken with mayonnaise; coat with bread crumbs. Place chicken, seam side down, in prepared baking dish. Bake 25 minutes or until chicken is golden brown and no longer pink near centers. Remove toothpicks before serving.

Let me know if you’ve got a favourite way to use kale. And don’t forget to leave a link back to your own blog too via our commentluv feature!

Until next time,

Robin

Sometimes the simplest changes can make a huge difference. As we encourage the addition of leafy greens to everyone’s diet, a new challenge becomes evident. With lots of salad, often comes lots of salad dressing. Unfortunately the health benefits of the greens and other veggies can be ruined with the addition of store bought, fatty, chemical laden salad dressings. I always encourage my clients to make their own dressings.

Here are some of the objections that come up.

1. I don’t know how to make salad dressing
2. I don’t have time to make salad dressing
3. I don’t know the difference. Why bother?

My responses are as follows:

1.  All you need is a good quality olive oil and a variety of vinegar. It can be as simple as mixing the two together in a jar. It’s not like baking where exact measurements are important so you can easily “wing it”. The standard ratio is 3 parts oil to 1 part vinegar. You can use balsamic vinegar, red wine vinegar or white wine vinegar. Each will give you a different flavour and thus a completely different dressing. As oil and vinegar to stay mixed well you will need to shake and serve. I often add a teaspoon of Dijon mustard to help emulsify the dressing and create a whole new flavour. You can incorporate flavoured oils, lemon or various herbs for different tastes.

The internet is a handy recipe tool. Just look up salad dressing and pick a new one every time you want to be more creative. If you don’t have all the herbs it calls for, just use what you have on hand. Then you can truly call it your own!

Here are a couple easy recipes to get you started

• ¾ cup extra virgin olive oil
• ¼ cup white wine vinegar
• Kosher salt and ground white pepper (or freshly ground black pepper), to taste

Or

• 3 tbsp balsamic vinegar
• 2 tsp dijon mustard
• 1/4 cup olive oil
• dash salt and pepper, to taste

2.  Time (or lack thereof) is a reason (or excuse) for a lot of what we do in our busy lives. I promise this. If you have the oil and vinegar on your counter, you can have them mixed together in a jar just as fast as going to the refrigerator to gather the jars and bottles of commercial dressings.

3.  The differences between commercial and store bought dressings are huge when it comes to your health. Store bought dressings are loaded with chemicals and preservatives to create flavours simulating natural ingredients and to preserve them so they will last in your refrigerator for endless months. Real food just doesn’t last that long….and it shouldn’t. I heard the other day that one of the ingredients in dressing is a food grade version of antifreeze. Propylene glycol keeps your store bought dressing fresh. That’s the stuff that vets warn us not to let our pets go near because it’s fatally poisonous. I read some labels in the store today…and yes it’s there; that along with a lot of other things that we just don’t know what they are and what they’ll do to us.

To get healthy and be healthy for the long term, we need to work towards reducing or eliminating processed foods from our diets. Salad dressing is one change that is relatively easy to make once you have the ingredients in your house.

Share your favourite healthy salad dressing recipe! Here on this blog, you’ll get commentluv. This is a wonderful opportunity to leave a link back to your own blog too!

Until next time,

Robin