Be One with the Food....

Yoga:   physical, mental and spiritual practices to attain a state of permanent peace of mind in order to experience one's true self. 

The beauty of my Mother's Day
Brunch last year....

I started blogging a couple years ago due to a yoga-related mishap.   Even though I am not a "bendy and flexy" person, when I do go to the occasional yoga class, I am able to breath and find some moments of inner peace.  But I have found one form of yoga I could truly master...Food Yoga.  Even just saying the term "food yoga" makes me think of food on so many different levels.   I used this term recently with a client while describing the art of mindful eating.  What would my definition of food yoga be?

Food Yoga:  To practice healthy, wholesome and soulful eating while being mindful of both your inner and outer surroundings.

Think for a minute about our inner surroundings.  Eating is an incredibly complex process that we often take for granted.  It involves all five of our senses, all twelve of our cranial nerves, facial muscles, a complex swallowing mechanism so we don't choke on our food...and that all happens before the food even reaches the stomach!

Now think about our outer surroundings.What does the food look like?  Sound like?  Smell like?  Can you see the different colours on your plate?  Can you hear the crackle of  breaking bread?  The sizzle of steak on the BBQ?  Smell the wonderful aroma....take it in before really taking it in.  We have all or our senses activated before we even manage to actually eat what is in front of us.

The wonderful feeling of sharing a
holiday feast with family 

We take all of these food-steps for granted when we rush or eat mindlessly.  We may not even notice other aspects of our surroundings...the ambiance, the company we keep, the conversations we may miss due to rushing.  I am not saying we always have to be aware of every step, but practicing food yoga can help strengthen our relationship with food.  Ultimately, food yoga can enable us be mindful of what we are doing and focus on the enjoyment of eating and the afterglow of a good meal instead of rushing to the finish line.  What's that saying...it's not the destination, but the journey?

I know you may be thinking..."it's just food...what is she going on (and on) about?" but eating is something we do on a daily basis.  While we may not have time to practice food yoga everyday, maybe we should try sometimes to just take a moment during a meal....stop....close our eyes...and just.... breathe.

Calgary Herald....How to get your teens and tweens to contribute to healthy meals

I'm in the paper today!!!!

Woo hoo!!!

Follow this link and check it out!

http://www.calgaryherald.com/life/your+tweens+teens+contribute+healthy+meals/9767882/story.html

Its all in your head.....running that is....

So, I am sure everyone is waiting to hear how my training is going for the Firefighter's Fun Run / Walk....

Here is a quick update.

I have been out running three times since my Fire! Fire! post.

Run # 1:  I ran just over 3 km, and ran most of it, but walked for a minute after the first 7 minutes of running, and then another minute of walking after that horrid hill on the way back

Run # 2:  I ran about 4.4 km and I will have you know that I RAN the first 2.2 km WITHOUT stopping!  And then ran most of the way back, just had to walk after that horrid hill (hate the horrid hill!).

Run # 3:  This was today.  I ran.....wait for it......6....SIX!!!!!  S-I-X!!!!!!!  6 kilometres today...and with my dog (though she ran ahead with my bootcamp buddy for a bit).  I ran the entire first half without stopping!  And then, of course, walked for my minute, and walked for another minute after the horrid hill!

No pictures today...shoulda thought of that!  But...had to share as I was so proud that I did this!!!!

And it is totally true what people say...it is a complete head game for the first 10 minutes.  I honestly feel like crying in those first 10 minutes and want to give up..then....something happens....and I just keep going.

Look out Fire-dudes....I'm gonna be so ready for May 4!!!!!  Wooo-Hoooo!!!!!!!!!

Lemon Kale Salad

Lemon Kale Salad with Trail Mix

Sunday night suppers are something that I really enjoy but it has to be something yummy with very little effort, as Sunday's are plagued with last minute homework, making school lunches, and getting ready for another week.  Tonight's menu?  BBQ steak, Saskatoon berry perogies and salad.  But not just any salad...a lemony kale salad that was inspired by a recipe I found on allrecipes.com. It was simple, easy and so flavourful and of course I have leftovers for my lunch tomorrow!

Salad:
2 bunches of ruffly kale
1-2 diced seeded tomatoes
3/4 cup of trail mix from Costco (can use any trail mix..this one had cashews, pumpkin seeds, raisins, dried apple, figs....)

Dressing:  
Juice from one lemon
1 tbsp olive oil
1 tbsp grapeseed oil
1 tsp sugar
1/2 tsp salt
1/4 tsp pepper

Mix the salad fixings together and set aside in your salad bowl.  Mix dressing ingredients together and set aside.  Pour dressing on salad 5 minutes prior to eating, and toss.   For extra goodness, can crumble some grizzly aged gouda on top of your salad....super blissfully delicious!

Sunday Supper: BBQ steak, Saskatoon Perogies and the Kale Salad

Risotto in under 35 minutes....honest!

Last Wednesday I made a fabulous dinner in under 35 minutes....lemon garlic risotto, broiled char, and sauteed kale.   Mind you, I had planned it out, and had all my essential ingredients, but planning is ninety percent of the battle.

Lemon garlic risotto, arctic char and sauteed kale

I don't really like rice unless it is nice and sticky, or creamy or both.   Risotto is definitely something I love, and while it is tedious to make (sometimes) it is not that difficult, and with planning (and an eleven year old helper to stir!) the meal was ready in less than 35 minutes from start to finish.  The only downside for me was that it was an night that I had to go running (ugh!) and I could not eat my full meal (as seen above) until after my run!


Lemon Garlic Risotto (hint...make enough for leftovers)

3 cups of arborio rice
2 - 3 TBSP olive oil
a few cloves of minced garlic
Liquid:
Fresh squeezed lemon - juice from 1 -2 lemons throughout cooking
dry white wine - about 1 - 2 cups total throughout cooking
water - 4 - 6 cups throughout cooking
Using a deep pan (I used a wok-style pan), heat up olive oil. Have your rice and minced garlic ready. Throw in the garlic and within 10 seconds, add the arborio rice.  Sautee for 1 - 2 minutes, being careful not to burn the garlic.  Slowly start adding in liquid, 1/2 - 1 cup at a time, each time stirring until liquid has evaporated.  This is the tedious part, but if you have an eleven year old to help you, I highly recommend it.  Slowly add the liquid, alternating the lemon juice and water, and then the wine. I did not measure, but tasted as I went.  It took about 25 minutes of adding liquid, and in between I seasoned my char and ripped my kale. You will know your risotto is done when it appears creamy and sticky (yum!) and it has a wonderful texture that is soft, but firm.  



Blackened Char

2 pieces of char, skin side down
Use any blackened spice
Lemon slices
Place char skin side down on a parchment lined cookie sheet.  Sprinkle any blackened spice you have (I had a spice mix called "Open Season" which was delicious and low sodium to boot!).  Slice lemons and place in along the top of the fish.  Bake at 375 for about 10 minutes. 

Sautteed Kale
2 bunches of ruffled kale
1  - 2 TBSP grapeseed oil
salt and pepper to taste
juice from a lemon or...yes....white wine
Preheat the pan with the grapeseed oil.  Once heated, throw in the ruffley kale, and hear it sizzle!   Toss around for about 30 seconds to 1 minute.  Add some salt and pepper, and then toss in a bit of vino.  The acidity of the wine (or lemon juice) helps to get rid of the slight bitterness that kale has, and then all you are left with is total delicious-ness!  

Embracing the "ish"

My favourite food word is "ish".

For those who know me, I am a passionate, fun loving person.  I am far from perfect, but am so okay with that.  I love what I do for a living, and I love the other parts of my life...my kids, my husband, my puppy, my family, my friends.  These are in no particular order. But as usual, I have gone off topic...

Beet Salad at Eleven22 in Golden, BC

In my dietetic practice, I see all walks of people...picky eaters, children with autism, eating disorders, families who need help with meal planning, weight loss clients...the list goes on.  Food is an interesting thing.  It is something that has no feelings, but yet it can be the culprit of so many feelings within ourselves.  We may feel good about eating a yummy beet salad, and guilty for having the  bacon mushroom cheese burger with onion rings.

The Bopper Burger at Legendz Diner,
Golden , BC

I enjoy all foods, and really believe that all foods can fit.  It is how we make these foods fit into our lives that counts.   Healthy eating is not about perfection...I tell this to my clients constantly, because as soon as you have the word "perfect" in your head, you are destined to feel as if you have failed.  Instead of striving for perfection in eating, go for the "ish"-factor.  It's not about measuring food and reading labels obsessively. It is about knowing what you are eating and becoming a really good and honest guesser as to how much is on our plate (most of the time).  I mean, who really cares if we have a cup of pasta or if it is a bit more?  And really, if we enjoy and savour a great meal at a diner (hence the burger and rings) once in a while,  does it really matter?  What matters is that we are okay with eating healthy-ish.  I eat healthy most of the time, but I have room for other foods too.

Embracing the "ish" can help us with not feeling guilty and make us remember that it's okay if we are not perfect with our food choices.  A wise man (and my uncle!) once said,  "It may not be perfect, but it can be excellent"...some good food for thought!

And for the record, there was no guilt with my diner-dinner...only an "ahhhh...." afterwards.

Savory Lasagne

A few months ago at a work function, there was a potluck lunch (how much do I love those!!!??) and someone had brought a squash lasagne.  It was so tasty and savory, filled with fresh thyme and sage, and I have not been able to get it off my mind.  Only one cure for that....had to make it!  Tonight was that night (and also I had some squash that I had to use up).

Savory Squash Lasagne

But because it was Monday, it was also "super-mom-night" (really, that is every night!) as I had less than an hour to clean up, get dinner going and take my daughter to piano lessons.   Armed with only the ingredients I felt were necessary (mozza, ricotta, squash, thyme, garlic and noodles) and my common sense (i.e., no recipe), I psyched myself up get it done.  But because I always bite off more than I can chew, I also decided to make a traditional lasagne as well (I did have some homemade spaghetti sauce in my freezer...so should be easy to throw that together, right??).  First step, defrost the spaghetti sauce.  Done.  With the noodles boiling, I then cut the squash into quarters, and decided that as time was a factor, I would nuke them too.   It took almost 15 - 20 minutes in the microwave, and just they were done, the microwave shut down.  Whatever. Carry on!   4:45...gotta leave by 5:15!  Noodles done and cheese grated.  Next, I scooped out the squash and mashed it up a little. I decided to saute it with a bit of grapeseed oil and fresh garlic and thyme.  4:55...tick tock, tick tock! Kitchen is a disaster, but gosh darnit I will have dinner ready before piano!   Ok..no time to fuss any more, time to layer it up.   A bit of squash on the bottom with some water mixed in, and then the layers...squash, ricotta, mozza, noodles....squash, ricotta, mozza, noodles.....and the finishing touch....a bit more mozza.  5:15...time to go, but not before slapping together the trad-lasagne...easy breezy, layer sauce, cheese, noodles....I could do this in my sleep!  Done...5:20....in the oven and out the door!

End result?  A delicious lasagne that was sweet and savory and extremely delicious!   And dinner was ready by the time we got home from piano!!  An awesome "Meatless Monday" meal (with a traditional lasagne on the side)...and dinner is all ready for tomorrow!  Leftover Tuesday!  Love it!


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Savory Lasagne

2 acorn squash
fresh garlic
fresh thyme
fresh sage (optional)
ricotta (maybe 1 cup?)
shredded mozza (1 - 2 cups)
9 cooked lasagne noodles

1. Boil noodles, and set aside
2.  Prepare squash.  Can quarter them and nuke them if you are in a rush, but if you have time, roasting them in the oven would probably be better.  Can roast with some savory herbs and a bit of olive oil and garlic.
3.  Scoop out squash once softened and mash but not puree.
4.  Saute squash with a bit of grapeseed oil and add in some fresh garlic and thyme (and sage if you have any)
5. Once done, begin layering, with the first layer being a bit of squash mixed with water to cover the bottom of the pan.  Layer noodles, then squash, ricotta and mozza.  Continue to layer, ending with noodles and shredded cheese.  Bake at 350 for about 50 minutes.