Recipe: Quinoa Hot Cereal
February 10, 2010
Quinoa (pronounced keen-wa) is like rice, but a little more nutty. It was a staple in the diet of South American Indians (who considered it a sacred food) for centuries, but only arrived in North America in the last 30 years or so.
What’s powerful about it is that it’s a full protein - unlike other vegetarian proteins that do not have all the amino acids. That makes it a great choice for vegans who might be worried about their protein intake. For everyone, though, it’s delicious, and contains lots of manganese and other nutrients.
I use it where I would use rice. Because it’s gluten free, it also makes a great substitute for couscous in a couscous salad..
As a breakfast, it’s a very yummy alternative to oatmeal. This one’s a recipe for the crock pot.
- 1 ½ cups quinoa - rinsed well
- 4 cups water - you can use rice, soy or almond milk for a creamier texture.
- 1 cup chopped dried fruit like raisins, dates, apricots, cranberries, etc. of your liking (or leave this out if you don’t like it)
- ½ tsp cinnamon
Toss everything in the crock pot (that’s the beauty of crock pots!), and cook on low heat all night. Add honey or some maple syrup in the morning if desired, and enjoy!
-Tara
PS - The photo is from The Vivacious Vegan - a great source of info and recipes!
31 Days and Counting: Finding the Value of Daily Exercise
February 2, 2010
I don’t always make resolutions, but at the beginning of each New Year I do take the time to reflect about the past year of my life and think about what future actions I could take to make my coming years better in some way.
Although we are an active family and I’m committed to exercise and a healthy lifestyle, I decided to stretch myself more this year. On January 1st, I committed to exercising at least 30 minutes per day for the next 365 days. The exercise can be anything that is consistent and sustained for at least 30 minutes - walking, running, yoga, x-country skiing, biking or any other moderate activity. It doesn’t have to be intense, just daily.
I set this goal for a number of reasons, but there is one reason that stands out: The busier life gets, the easier it is to have the things we do to support and maintain our health get further and further down the list of priorities. By setting this goal and committing to it every day (as opposed to a certain number of times per week), getting my 30 minutes in is one of the first things I think about when I wake up. I consciously make time in my schedule to make sure it gets done.
After completing my first 31 days I realize how many days in the past I would have missed an opportunity to get outside, breathe fresh air and move my body and blood. Not because I didn’t have the time, but because I didn’t use my time for this critical part of healthy living. We all have 30 minutes a day to walk, but there are plenty of days when your life gets a hold of you and the day is over before you’ve had a chance to even think about exercising.
I already feel stronger and healthier. And that’s just the tip of the iceberg. If you’re wondering whether it’s worthwhile, here are a few more benefits:
- You’ll sleep better (and so will your kids if they join you!)
- You’ll reduce your risk of diabetes, heart disease, cancer, osteoporosis, and almost every other non-congenital condition on the planet
- You’ll improve your mood and stave off seasonal affective disorder (SAD)
- You’ll likely notice a change in your body in terms of your body fat and how your clothes fit
- You’ll boost your immune system and reduce your likelihood of colds and flus
If you’re interested in jumping aboard my 365 days of active living, I encourage you to do so - there’s no need to wait until next January. Let’s all do it together. Join the free StoneTree walking club or start your own. Recruit a friend. Buy an iPod and use that 30 minutes to learn a language, listen to books, download a great podcast on active living, or groove to your favorite tune. Or just use the time to disconnect, de-stress and enjoy some solitude.
Only 334 more days to go!
-Tara
Book Review: Healthy at 100
February 2, 2010
In Healthy at 100, John Robbins explores the lifestyles of four of the world’s longest living cultures: the Abkhasians of Southern Russia, the Vilcabambans of Ecuador, the Hunza of Northern Pakistan, and the Okinawans of Japan. The cultures all share an extraordinarily high number of centenarians, and a low incidence of most of the chronic diseases of Western culture.
The essence of the book is an effort to discover what these four long-living cultures have in common. While the discoveries may not be entirely surprising, they way they’re delivered is inspiring nonetheless - this was an insightful read.
Some of the common traits among the cultures that Robbins uncovered during his research include:
Plenty of Moderate Exercise
These are active people, in terms of their lifestyle. Three of the four cultures, in fact, live in mountainous terrain. The daily exercise that they get simply from going about their lives is very high.
High Vegetable Diet
Robbins is a big proponent of the vegan lifestyle, so he may be showing his bias, but all of the cultures ate a diet extremely high in vegetables. Many added dairy or small amounts of meat or fish, but their diet was predominantly plant-based, and in most cases seemed to be moderately low in overall calories.
Love and Connection
Each culture fostered strong familial and communal bonds, with multi-generational homes, and close interaction among people. Even as the elders of society age, they stay engaged with their communities through these close connections. That engagement keeps the older members of society mentally and physically healthy even into their advanced years.
Healthy Attitude Toward Aging and the Aged
This is clearly Robbins’ core message, that our attitude towards the elderly in our culture, and towards our own aging, plays a dramatic role in how well we age physically. By marginalizing the older members of our society and viewing our own aging as a curse, rather than an increase in wisdom and life experience, we reduce our expectations of the elderly, and in doing so speed up their decline.
I listened to the audio version of this book early this year, and the simplicity of the “secrets” of aging well resonated with me. The biggest downside? It’s a little sad that many of these happy, healthy cultures are losing their simple, natural edge as the world changes.
-Tara
PS If you’re interested in other cultures, you might want to join Amanda and Terry from the clinic as they share stories, photos and videos from their mission trip to Senegal, Africa. The presentation will be at The Collingwood Public Library on Wednesday, February 24, 6-8:30 PM. Admission is free, and so are the snacks!
Recipes: How To Cook Kale
January 6, 2010
Kale is a very traditional winter green veggie and is one of my favourite foods. Like broccoli, it’s part of the brassica family and is full of potent phytochemicals that help your liver neutralize toxins. It’s also an excellent source of vitamin A, vitamin C and the mineral manganese which, among other things, is important in bone health.
The trick with Kale is in the preparation. Try this:
- Remove woody stock from leaves.
- Cut the remaining leaves in strips.
- Sauté in olive oil with garlic and sea salt to taste. (You want to sauté it until it is bright green all the way through, and stop before it starts to dry out - about 3-5 minutes.)
You can use it in salads, soups, stews or stir fries, or try my latest favourite: top it with poached eggs, parmesan cheese and cracked pepper - yum!
-Tara
Making Successful Health Changes in 2010
December 30, 2009
If you’re a resolution maker, you know that it can be painful to make a commitment and not keep it. In fact, those with a trail of unkept resolutions behind them often find that they now resolve to…well, to never resolve again.
The problem, though, isn’t with the idea of making changes for the better in your life. The problem lies in how the changes are made.
Enter Leo Babauta of ZenHabits.net. In his Definitive Guide to Sticking to Your New Year’s Resolutions, he sums up the problems with resolutions:
New Year’s Resolutions usually fail because of a combination of some of these reasons:
- We try to do too many resolutions at once, and that spreads our focus and energies too thin. It’s much less effective to do many habits at once (read more).
- We only have a certain amount of enthusiasm and motivation, and it runs out because we try to do too much, too soon. We spend all that energy in the beginning and then run out of steam.
- We try to do really tough habits right away, which means it’s difficult and we become overwhelmed or intimidated by the difficulty and quit.
- We try to be “disciplined” and do very unpleasant habits, but our nature won’t allow that to last for long. If we really don’t want to do something, we won’t be able to force ourselves to do it for long.
- Life gets in the way. Things come up unexpectedly that get in the way of us sticking with a habit.
- Resolutions are often vague - I’m going to exercise! - but don’t contain a concrete action plan and don’t use proven habit techniques. That’s a recipe for failure.
Leo’s solution? Leo’s 6 Changes Method, which involves choosing one thing at a time to change, and making the changes very slowly. It’s about finding success by building habits in small steps, as opposed to one giant quit-smoking-lose-weight-eat-better-start-exercising-on-the-same-day plan that has a high risk of failure.
This approach of gradual, sustainable success is a great one that we’ve seen work time and time again for patients trying to make challenging lifestyle shifts. If resolutions are your thing, a quick look at Leo’s strategy, or his book The Power of Less, is time well spent.
And if your resolution is just to be happier? Pay a visit to Gretchen Rubin’s blog The Happiness Project for help. Her book by the same name hits the shelves this week - just in time to kick off 2010 the right way!
H1N1: Frequently Asked Questions
October 30, 2009
It’s been a busy week! H1N1 is top of mind, and based on the emails, phone calls and visits, many of you feel like you’re faced with a difficult choice.
We’ve added an H1N1 FAQ to the website with some of the most common questions we’re fielding here at the office.
If you have a question that’s not listed, feel free to email us at feelbetter@stonetreeclinic.com - we’ll answer the question and add it to the list. You can also use the online contact form.
Remember that prevention is still the best strategy. Our popular immune boosting program is now in full swing. It uses regular high doses of vitamin C intravenously as a natural anti-microbial, and can be a great preventative strategy. It can also be used at first sign of symptoms to stop an illness in its tracks.
Treatments are comfortable and relaxing. For more information, or to schedule your appointment, call us at (705) 444-5331.
If you have concerns about H1N1, read the FAQ’s - there are links to other resources there, too. And of course, as always, if you have questions just contact us. That’s what we’re here for! -Tara
Recipes from our Open House
June 19, 2009
A big thank-you to everyone who attended our open house. We had some great feedback on the food, but we ran out of recipe cards during the evening so I thought I’d post them here for anyone who missed out. You can also check out Shelby’s recipe page for some others.
The green smoothies were the surprise hit of the night! We don’t have her recipes, but if you want more information on the delicious green smoothies created by Sarah Heipel of Good Energy, you can contact her here. Thanks Sarah!
Enjoy! -Tara
No-Bean Hummus
- 2 zucchini, peeled and chopped
- ¾ cup tahini
- ½ cup fresh lemon juice
- ¼ cup olive oil
- 4 cloves garlic, crushed
- 2 ½ tsp Celtic sea salt
- ½ Tbsp ground cumin
Combine all ingredients in a food processor; blend until thick and smooth.
Serve with slices of cucumber, zucchini, celery or carrots.
Source: RAWvolution, by Matt Amsden
Marinated Tofu
- 1 block firm or extra-firm tofu, chopped in to 1cm cubes
- 1 cup water
- 1/4 cup soy sauce/ tamari, Bragg’s
- 1 tsp coriander seed, ground
- 4 cloves fresh garlic, crushed
* adjust amount of each marinade ingredient according to taste; these amounts are approximations
Combine marinade ingredients and pour over tofu so that all cubes are immersed. Store overnight in refrigerator.
Bake at 400degrees for 30 minutes, or until desired consistency.
Serve on own as a snack or as a protein topping to any salad.
Source: Juice for Life, by Ruth Tal
Black Bean Dip
- 1 15-oz can or organic black beans
- ¼ C of extra virgin olive oil
- 2 cloves of garlic
- Sea salt & pepper totaste
- 1 tbs chili powder
First, sauté garlic cloves in olive oil. Then puree all of the ingredients in a blender. Serve with organic corn chips as a healthy, yummy snack!
The 3 Plants You Need to Clean Your Home’s Air
April 1, 2009
It may seem like life in the Collingwood area is full of fresh air. Ski hills in Thornbury, fresh winds in Wasaga Beach - they all make us think our air is clean, but that’s not always the case, especially in the winter, and particularly indoors.
It’s been so nice lately to have a day here and there to open the windows and get some fresh air into the house, and it’s got me thinking, “Wouldn’t it be nice to have this great indoor air quality all year ’round?”
This video from the TED talks just might be the answer.
Researcher and activist Kamal Meattle shows how an arrangement of three common houseplants, used in specific spots in a home or office building, can result in measurably cleaner indoor air.
Meattle’s done some amazing things in his New Delhi office, and you can replicate the results at home, which include increasing oxygen, scrubbing CO2, and removing toxins. The video is only 4 minutes long, so it’s a quick and easy watch. We’re going to test these out in our house and see how they do!
If you can’t see the video above, you can also watch it on the TED site, with some interesting links and commentary from viewers:
http://www.ted.com/index.php/talks/kamal_meattle_on_how_to_grow_your_own_fresh_air.html
Recipe: Juliette’s Awesome Harvest Salad
January 13, 2009
This amazing salad was created by the equally amazing Thai Massage practitioner, Juliette Reynolds, of Creemore, ON. Who knew kale and beets could taste so good!
Kale is remarkably good for you - it’s a great source of vitamin A, vitamin C, and manganese, among others. You can learn more about it at World’s Healthiest Foods. According to the entry:
Like broccoli, cauliflower and collards, kale is a descendant of the wild cabbage, a plant thought to have originated in Asia Minor and to have been brought to Europe around 600 B.C. by groups of Celtic wanderers.
Celtic wanderers? Who knew? You might not be wandering that much, but this salad is just as good sitting down. It’s also an excuse to use those great pan-roasted seeds we talked about last month. Enjoy! - Tara
Ingredients
- A bowl full of mixed organic salad greens
- 1 bunch kale
- 1 bunch of beets
- 1/2 cup goat milk feta
- 1/2 cup seasoned, pan-roasted seeds
Directions
- Cut the kale thin and sautee in sesame oil, crushed garlic, and salt to taste. Let cool.
- Cook beets in boiling water, cool and dice
- Build salad in layers as above in a large, swallow bowl
- Dizzle with any organic sesame and ginger dressing - Amy’s Goddess Dressing is very tasty.
Makes enough for a meal for one, or side salads for 2-4.
PS - Thai massage is very different from traditional massage. It’s often called “lazy person’s yoga”, and is done fully clothed, which some people prefer. You can reach Juliette in Creemore at (705) 466-5793. - T.
Before You Diet: What We’ve Learned About Weight Loss
January 2, 2009
It’s the time of year for change. With the new year comes a drive for renewal that seems to touch almost everyone in the form of resolutions, new commitments and a dedication to just get better.
That drive, of course, is often focused on our health, and in particular, our weight. Before you jump on the latest diet fad, though, here are a few tips and ideas we’ve discovered in our years of helping patients find their best bodies.
It’s About Gaining Health, Not Losing Weight
Despite all the focus on losing weight, the truth is that healthy weight loss is a side effect. It’s the result of gaining health - of pursuing a healthy mind and body, and making changes that are sustainable in the long run. To find your best body, you first have to find your best health. The right weight will follow.
The Scale Isn’t The Story
It’s easy to become obsessed with the number on the scale, but it’s only part of the picture. Your weight is just one measure of health, and it’s not an entirely reliable one. The number on your scale can fluctuate based on any number of different factors, and the scale never tells you the difference between fat and muscle, how much water you’re retaining, or whether your changing weight is helping you or hurting you.
You Can’t Do It Without Moving Your Body
Research on people who’ve successfully lost weight has shown that almost no one can successfully sustain weight loss without doing some exercise. Dieting without exercise is a sure ticket to a yo-yo roller coaster of loss and gain that will leave you less healthy and more heavy than ever. You may need to do other things to find your best body, but you can bet that exercise is a prerequisite.
Sometimes, There Are Hidden Roadblocks
Your body is a complicated piece of machinery. Really complicated. And there are times when a simple “eat less, exercise more” prescription just doesn’t do the job. Things like food intolerances and toxicity can affect your metabolism, your energy and your ability to burn fat. Sometimes, it pays to dig deeper into your own biochemistry to make sure you’re not missing a piece of the puzzle.
Too Much Change at Once is A Tough Job
No matter how you choose to find your best health and your best body, it’s going to require change, and change is often a dish best served slowly. Biting off more than you can chew - like trying to have a pristine diet and perfect lifestyle - can be an overwhelming and unsustainable prospect. Try to make small changes you can sustain, and gradually add more over time.
If you need help with your health goals, you can learn more about the StoneTree Sustainable Body Change program here, or call 705-444-5331 to book a complimentary appointment to discover our unique approach to weight loss.
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