March Superfood of the month is …. Avocados!

There is an avocado tree in our front yard that likes to drop fresh, ripe avocados right at our feet. Although it hasn’t been producing avocados lately, this is no problem because Kigali is filled with avocado trees, and one giant avocado only costs 100 francs (1/6 of a dollar) to purchase!

I LOVE avocados, I put them on everything and in everything I eat. It is an extremely healthy and versatile fruit (not a veggie) which offers numerous health benefits.

Let’s start with the numbers, sure avocados are high in fat in calories, but these are GOOD FATS and fill keep you feeling full afternoon

A typical avocado has 240 calories and 22 grams of fat, but the fat is composed mainly of healthy monounsaturated fats.

One avocado has 10 grams of fiber, 3 grams of protein and is relatively low in carbohydrates, making it a great snack for people following a low carb/paleo lifestyle

They are a good source of vitamin K, folate, potassium, vitamin E, magnesium, vitamin C, and Vitamin B6.

Avocados are considered to be heart healthy foods, and when eaten as part of a healthy diet, can help lower your cholesterol and risk for cardiovascular disease.

To tell is an avocado is ripe, give it a gentle squeeze in your hand. The avocado should feel firm, but with gentle pressure. If only unripe avocados are available, place in a brown paper bag at home and store at room temperature. Once ripe or opened, store the avocado in the fridge. If you don’t use a whole avocado at once, keep the pit IN and sprinkle a little bit of lemon/ lime juice and store in the fridge to prevent browning.

So you’re new to avocados and don’t know what to do with them, here are some of my favourite ways to serve and enjoy

1. Guacamole- this was an obvious choice, mashed up, and mix in red onions, lime juice, garlic, chili powder, tomatoes, a dash of Bragg sauce and garnish with cilantro.

2. Cut into thin slices and put on salads, soups, chili or in sandwiches

3. Serve as an appetizer for two, cut a small avocado in half, remove the pit and fill with finely diced tomato, onion and a drizzle of balsamic vinegar

4. As sushi restaurants, order rolls containing avocado or make your own homemade sushi or rice wraps and fill with slices of avocado and cucumber and a protein source of your choice

5. Instead of putting mayo on your sandwich or in egg/tuna salad, use mashed avocado for a rich and creamy taste

6.. Avocados are great to bake with! Replace the butter in a recipe with avocados, make brownies using avocados (http://www.tgipaleo.com/2012/02/16/avocado-brownies-2/), or blend in your food processor for a delicious chocolate vegan pudding or fruit dip (http://www.inspirededibles.ca/2012/10/chocolate-avocado-pudding-with-coconut.html)

Happy Eating 

No gym? No money? No problem! Say Good-bye to Excuses!

My parents asked me the other day what I was doing for exercise in Rwanda since I didn’t have a gym. At the hotel in Kenya, there was a small exercise facility that was surprisingly well stocked with barbells, benches, Swiss balls, mats and aerobic equipment. Here in Rwanda, no such thing exists.

However, this is not a problem because the “land of a thousand hills” offers plenty in terms of exercise. To and from the hospital everyday, I walk (more accurately hike) over two hours, up and down, some very steep hills. By the time I get to the hospital or home, I am covered in sweat, sun burnt, dehydrated and out of breath. However I can’t complain because it’s great having a morning walk to wake me up, and I look forward to the walk home after sitting at a research desk all day.

Just because you don’t have access to a gym doesn’t mean you can’t workout. In fact, I believe that simply living active and moving your body every day is MUCH better than running on the treadmill for 30 minutes, but driving to and from work and sitting slumped over at your desk all day.

 In addition to my daily commute, I set out a towel on the bedroom floor where I practice yoga and Pilates on a daily basis. On the weekends, I scour Pinterest for no equipment workouts (jumping jack, squats, mountain climbers etc), and use the benches at the local park for push-ups and triceps dips. None of these activities cost me a penny, don’t require any fancy equipment, and you can easily modify the intensity depending on how you are feeling.

Staying fit or being healthy doesn’t mean you have to become a gym rat. Wake up a little earlier and walk or bike to work instead of driving. Turn on your music and do some gentle yoga every morning before breakfast. Simple changes add up, and before you know it, you’ve gotten your 30-60 minutes of recommended daily physical activity taken care of!

Got any plans for Valentine's Day?

Oh Valentine’s Day.

Whose idea was it to create a holiday that leaves half the world depressed because they are alone and single, and the other half with tacky teddy bears, cheap, crappy chocolates, overpriced dinners and an empty wallet?

I’m not a fan of Valentine’s Day, because I think you don’t need a holiday or materialistic items to show your love for a significant other, your family and your close friends, but I do love an excuse to eat some delicious dark chocolate and uncork a bottle of red wine!

Valentine’s Day doesn’t have to be full of gluttony and sugary treats. Instead of those stupid conversation hearts that nobody actually likes, or cinnamon hearts that leave you with your mouth burning, try some of the following Valentine’s Day recipes posted by the beautiful and talented Elana (http://www.elanaspantry.com/) that will not doubt be a hit on this special day.

Why do I suggest red wine and dark chocolate?

-Dark chocolate contains heart healthy polyphenols called flavanols that have been shown to decrease blood pressure and reduce your overall risk for cardiovascular disease

 

-Dark chocolate can help control your blood sugar levels and has been shown to reduce insulin resistance. Dark chocolate is also low on the glycemix index, so it won't cause huge spikes in blood sugar levels.

 

-Dark chocolate tastes good! Eating a small square of dark chocolate on a daily basis can help keep cravings for sweets at bay.

 

- Choose a good quality, organic, fair-trade, minimum 70% cocoa chocolate bar for the greatest benefits

 

-If given the choice, always choose dark chocolate over milk or white chocolate, think quality NOT quantity

 

Now, what about that delicious glass of red wine?

 

-The antioxidants in red wine can help lower cholesterol

-resveratrol, a natural compound found in the skin of the grapes can help control blood sugar and keep your memory sharp

- Red wine brings big flavor and excitement to your meals, nothing pairs better with a filet mignon or leg of lamb than a big, robust glass of red wine

My top picks- Chilean Merlot, Australian Shiraz and Argentinean Malbec: Don’t feel the need to break the bank either; there are plenty of delicious, well-priced wines ($10-15) out there.  

Giving up already?

The one thing I don’t miss about home right now (save for the snow and freezing cold temperatures) is the overly packed, Western gym full of people going full steam on their new years resolution. As I stated in a previous post, its not the resolution I’m again, it’s the WAY people go about trying to achieve it. Since most people give up their new years resolution within the first ten days, it is safe to say the gym activity has died down and many have retired their running shoes to the back of the closet until next year.

If you’re one of those people, whatever you do don’t give up yet! The journey to good health is not easy or short, but it will be the most rewarding journey you will ever take. If you find yourself struggling to stick with an eating plan, or hit the snooze button instead of the spin class this morning, here are some motivational tips to keep you going.

1.   Schedule your exercise session for a time that works for you. Not a morning person? Hate working out late at night? Then don’t do either! Plan your gym workout for a time of the day you are most likely to commit to. I can’t stand working out after dinner, and would much rather wake up early and exercise to start my day off right. If you think of yourself as a night owl, perhaps hitting the gym around 6 and having a later diner will work better

2.   Prepare, plan and organize- Willpower is a muscle, the more you exercise the stronger it gets. At the same time however, the more you use it throughout the day, the more it can become depleted and you can find yourself gorging on the donuts in the office kitchen, just like a marathon runners “hits the wall” when their glycogen stores run out. To avoid the inevitable afternoon binge, pack lunch the night before, keep healthy snacks nearby at your desk, and make sure you are well hydrated throughout the day (thirst is often confused for hunger)

3.   Try a new activity- Okay, maybe running just isn’t your thing, how about yoga instead? Or a spin class? The problem might be that you’re simply not doing an exercise you enjoy. I LOVE my morning walks and yoga sessions here in Kenya, but put me on a treadmill and I won’t last ten minutes. If you’re unsure about trying something new, ask a friend or family member to join

4.   Don’t sweat the small stuff- In health counseling they call if the abstinence violation effect, I prefer to call it the “what the hell effect”. You missed your workout Monday morning, and now you deem yourself a total failure and have given up on exercise completely. Replace those negative thoughts with more positive ones (okay so I slept in one morning, I’ll come back and train even harder tomorrow) and re-set your short term goals if necessary.

5.   Reward yourself- a 60-minute spin class does not equal an extra large cookie dough blizzard. Instead, find ways to reward yourself that don’t involve food. A new book, a shopping trip with friends, date night, fresh flowers for your apartment. Be proud of your accomplishments to this point and keep on going!

January SuperFood of the Month Is...

January Superfood of the month is Sorghum!

Jambo! In case you haven’t noticed (and therefore live under a rock and don’t stalk people on Facebook like the rest of us) I have been living in Kenya for the past few weeks now. After an amazing safari adventure through southern Kenya and Tanzania, we have now settled into life at Egerton University. This beautiful agricultural campus boasts wonderful grounds, a large botanical garden, lots of places to walk, and a small market nearby to buy the juiciest and freshest mangoes and bananas I’ve ever tasted.

Since we are living at a hotel and being served large buffets at every meal, the food has been tasty, healthy and plentiful. While many Kenyans have simply tea for breakfast and ugali (maize mixture with water) for the rest of their meals, we get to dine on fresh to order omelets, trays of tropical fruits, baked beans, sausages and Egerton University Strawberry yogurt for breakfast, with ugali, kale, chicken, mutton and lentil stews for dinner. About a week ago, we noticed a new item on the buffet, it was shaped in e a ball like the ugali, but much darker purplish brown in colour. When I asked the waiter what he was he replied sorghum, something I have baked with as flour before but never seen cooked as a side dish. Not only was this delicious gluten-free grain served for dinner, they also make a yummy porridge out of it for breakfast every morning. In keeping with the local cuisine, I decided to make Sorgrhum the January Superfood of the month!

So what is sorghum exactly?

Sorghum is an ancient millet-type whole grain that originated in Africa over 5000 years ago. This gluten-free grain is high in fiber and protein, low in fat, a good source of  b-vitamins, and several minerals including iron. In Kenya, I have been enjoying this versatile grain in porridge form in the morning, but in North America, it is commonly ground into flour and a major component of GF baking mixes. It can be cooked into pancakes or flatbreads or used to bake in breads or cakes; some gluten-free beers are also made using sorghum. Because sorghum has a neutral flavor, it can be used in a variety of sweet, spicy or savory dishes.

I suggest trying a GF flour mix that uses sorghum, or see if you can find it still in its natural form and make a porridge with fresh or dried fruits and cinnamon for breakfast.

Happy Eating!

Do you have a New Year's Resolution?

This past Sunday, I had the pleasure of attending a charity yoga class instructed by a dear friend and talented yoga therapist in Calgary. At the beginning of the class, she asked us to set an intention and to think about what 2013 will bring. With my upcoming trip to Africa, I immediately settled upon a goal of maintaining my current fitness levels while abroad. I’m not concerned about the numbers on the scale,  but I don’t want to lose my strength and cardiovascular endurance while living in Kenya and Rwanda for the next three months!

There seems to be a love/hate relationship with New Year’s Resolutions, I am by no means against them, I think the biggest issue is that people make the WRONG resolutions. For example, a lot of people set a resolution to simply “lose weight”; they starve themselves for the first week in January, slave away on the Stairmaster and then subsequently give up one week later. By making vague or unrealistic resolutions (i.e. lose five pounds in one week) people are setting themselves up for failure. Instead, think about using these tips when setting New Year’s resolution for yourself

1.     Use the SMART approach- Slightly corny, but extremely effective, the smart principle can help you make a better goal for yourself. Here’s mine

Specific- maintain my current fitness level

Measurable- be able to lift the same amount of weights/run the same distance when I return to Canada in April

Attainable- incorporate plenty of walks, in room strength exercises, and calisthenics into my daily routine

Realistic- If I stick to my routine, maintenance shouldn’t be an issue

Timely- I will check in at three months when I get back

2.     Set both short term and long term goals- let’s say you’re trying to lose that 15 pounds of post-pregnancy weight, set short term goals (i.e. lose 1-2 pounds per week during January) that lead up to one big long term goal (lose all my baby weight). Achieving your short term goals in small increments can help you feel successful and stay on track for your long term goal.

3.     Don’t be a weekend warrior- I hate the first week in January because the gym is hot , crowded and sweaty. I see so many people decked out in brand new lulus and shiny sneakers using terrible form on the weight or cardio machines. If you’re new to working out, consider hiring a personal trainer for a couple of intro session, or beg one of your kinesiology friends to give you an free introduction to safe gym technique and some sample workouts.

4.     Consider a goal that isn’t related to weight- Many people (especially us females) are constantly complaining about their weight. Instead of making a goal about weight loss, consider setting a different health related goal such as: eating more fruits and veggies, walking to work instead of driving, joining a yoga studio, or reducing your intake of sugary drinks. By focusing on specific health goals, you will not only do your body good, but you will feel BETTER and have more energy because of it. New Years can mean a new you, and that goes beyond the numbers on the scale :)

'Tis the Season

Thanks to Apple Care, my new hard drive is working beautifully and I can get back on track with my blog posts! ‘

Tis the season to be merry, full of holiday parties, Christmas cheers and most of all….excessive consumption of treats and booze!

I love a good party, especially if it involves an ugly Christmas sweater, but that doesn’t mean you have to completely abandon ship and give up your fitness or healthy eating routine. It is possible to enjoy yourself, indulge a little and still feel great during the holidays. To do so, consider following some of the simple guidelines I have listed below. I’ve also included three of my favorite recipes (appetizer, entrée and dessert) if you’re looking for a new and nutrient filled dish for your next holiday endeavor.

1.     Eat something ahead of time- this may sound counterintuitive, but if you show up ABSOLUTELY starving, people will start giving you weird looks as you stuff your face with every single piece of food in sight. A salad with lean protein, some veggies and hummus or a piece of fruit ahead of time can keep hunger at bay and prevent you from over eating.

2.     Be picky- You look forward to your Grandma’s chocolate dipped shortbread all year and have to have one. Before filling your plate with everyday items, do a scan of the food table and pick out which items you  enjoy most. Choose foods that you don’t normally get, and say no to those you can make at home anytime. My guilty pleasures? I head straight for the red wine (hello merlot) and anything chocolate at the dessert table

3.     Watch the liquid calories- a HALF-CUP (yes literally a tiny half-cup measure) of eggnog contains a whopping 220 calories on average. Since most people pour at least one cup and top if off with a shot of rum, you’re looking at over 500 calories per drink. Limit yourself to one small rum and eggnog, cut the eggnog with skim milk if watching your fat intake and go easy on the rum for a rich and tasty treat. Alternate each alcoholic drink with a glass of water to stay hydrated and avoid being “that drunk girl” at your office Christmas gathering.

4.     Make wise choices- Choose a smaller plate if possible, and load it up with raw veggies to start. I always go for the “expensive” stuff, aka shrimp cocktail, the meat and cheese platter, and you’ll find me heading for seconds if there’s a roast of lamb or beef being served. The worst fingers foods tend to be: creamy dips or spreads, puff pastry, breadcrumb coated or deep-fried anything. Save room for dessert, but limit yourself to small portion sizes, think one of two pieces, as most Christmas cookies, pies and bars are full of butter and refined sugar.

5.     If you’re looking for recipes for your next potluck, I’ve had great success with all three listed below

Spinach Salad with Cinnamon Almond, Strawberries and Goat Cheese,

http://www.artoflivingwell.ca/recipes/seasonal-recipes/1411-spinach-salad-with-cinnamon-almonds-strawberries-and-goat-cheese

This nutrient filled salad that is very festive looking and a delicious combination of flavors. I usually cut the brown sugar for the almonds in half and they still taste fine.

Wild and Brown Rice Pilaf with Dried fruits and Pecans

http://www.artoflivingwell.ca/recipes/salads-sandwiches-a-wraps/285-rice-pilaf-fruit-pecans

I made this dish at my last Christmas party and it was a huge hit. Feel free to mix up the dried fruits and nuts you use depending on what’s in your pantry.

Chocolate avocado pudding

http://thischickcooks.net/2012/06/01/chocolate-avocado-pudding-for-non-avocado-and-avocado-lovers/

I made this vegan friendly chocolate pudding at another Christmas party and used it as a dip for a fruit platter my friend brought. It has a delicious, rich taste and is full of healthy fats from the avocado and coconut milk. 

Happy Holidays!