“Recipe of The Week: Mango Black Bean Salsa

Mango-and-Black-Bean-SalsaMango Black Bean Salsa

The colours in this salsa speak summer! It is a delicious accompaniment to grilled fish or chicken. It’s also delicious with crackers or tortilla chips.

Ingredients

2 small mangos or 1 large, chopped small

½ cup black beans, rinsed

1 medium tomato, chopped small

1/3 cup cilantro chopped (optional)

2 green onions, chopped

½ tsp jalapeno pepper (or other hot pepper), minced

1 small garlic clove, minced

Juice of one lime

Salt and pepper

Mix all ingredients together in a bowl and serve immediately, or refrigerate.

Nutrition Information:

1 Serving equals 2 Tablespoons

Per Serving: Calories 15; Calories from Fat 1; Total Fat 0.098g; Saturated Fat 0; Sodium 21mg; Potassium 35mg; Carbs. 3.183g; Dietary Fibre 0.637g; Sugar 1.567g; Protein 0.49g.

Nutritional Bonus: Vitamin A, 2%; Vitamin C, 8%; Iron, 1%

 

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“Friday Education: 15 Fun Ways To Sneak Extra Movement Into Your Day”

Happy Sunny Friday:)
What a great day to add more movement. With the Bikers Reunion take the stairs
& Summerfest going on in town there is a lot of opportunities to walk around.
Click here to read this weeks education piece is on adding more movement into your day!
Have fun, get creative with your movement and enjoy your weekend!
Sherry
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Sherry Morton-Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher, Co-owner of Balanced Motion Pilates and Yoga Studio.

“Blog of the Week: Opportunities To Add More Movement To Your Day”

fitbit

I am a gadget girl and I like any gadget that helps to motivate me. My newest gadget is the Fitbit. Fitbits are everywhere and they do multiple things like tract your sleep, steps, distance, calories. I like the   step tracker I find it to be a great motivator. Really it’s a numbers game for the brain. “How many steps can I get in the next hour or even better in the next hour how can I get in 5000 steps.” These mind games or challenges are a great way to increase how much we are moving in a day as well as making it fun. Each day presents a new challenge of how to incorporate more movement!

Quite often we think we are moving more than we actually are. It is recommended that we do 10,000 steps per day for general health and even more if weight loss is our goal. However for some people that number is pretty daunting. So let’s say you move 2500 steps in a day and you increased it to 5000 steps per day that is 50% increase. That is great work.

At the studio we work with our clients to help them get more movement into their day by making small changes. Once they are moving more then we look for more scheduled movement like a daily walk. This carries forward into better sleep, an increased sense of wellbeing, more positive thoughts and being mindful of their food choices throughout the day especially if the walk is first thing in the morning.

Be creative with your movement and look for any way to add more into your day. Challenge yourself with your Fitbit. Today I walked on my treadmill for 30 min and racked up 4300 steps, yah! How are you getting your movement in? Drop us a line on Facebook, a picture on Instagram or a tweet on creative ways you get your steps in! Happy moving

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Sherry Morton Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher, Owner

“Recipe of the Week: Mashed Avocado Egg Salad”

Mashed-Avocado-Egg-Salad-copyMashed Avocado Egg Salad

Ingredients

  • 4 large hard boiled eggs, cooled and peeled
  • 1/2 avocado (about 100 grams)
  • 1 teaspoon Dijon mustard
  • 1/2 of a small lime or lemon, juiced
  • Salt and pepper to taste

Optional Toppings & Garnishes

  • Sliced tomatoes
  • Lettuce leaves
  • Sprinkle of fresh parsley
  • Za’atar spices
  • Extra sea salt

Directions

Add hard boiled eggs, avocado, dijon mustard, lime/lemon juice, and salt and pepper to a small bowl and mash with the back of a fork until fully combined.

If desired, serve on a slice of toasted bread with tomato, lettuce, a sprinkle of fresh herbs or dried spices, and a pinch of coarse sea salt. Can also be served on a bed of lettuce.

Serve immediately and eat the same day you prepare it.

NOTE: Nutrition information doesn’t include bread and optional toppings and garnishes. Remember to log those separately if you make this dish.

Nutrition Information

Serves: 2 |  Serving Size: 1/2 egg salad

Per serving: Calories: 205; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g

Nutrition Bonus: Potassium: 194mg; Iron: 10%; Vitamin A: 12%; Vitamin C: 9%; Calcium: 4%

“Education Friday: 17 of the Best and Worst Food of Summer”

summer fruits-saidaonline
Happy Friday Everyone!
Sticking to the theme of “challenging” summer foods and the 80/20 rule,  click here to read a great piece on the best and the worst summer foods.  At the top of the worst list is  “fried dough” which I do believe would include the Funnel cakes and Deep Fried Mars Bars at the Biker’s Reunion…too bad :-(.  
Enjoy your weekend!
Lorrie
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Lorrie Mickelson Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

“Blog of The Week: Is There a Healthy Marshmallow?”

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Is there a Healthy Marshmallow?

I got to thinking about this while flipping through the pages of the latest issue of Cottage Life Magazine. Now, that is one place you are not going to find a recipe for a healthy marshmallow. You may find this type of recipe in Clean Eating Magazine (which just happened to be sitting on my coffee table as well) but my guess is that it wouldn’t make in to the pages of Cottage Life.   So why is this?

My take on it is that Cottage Life Magazine is very much about memories and conjuring up feelings associated with those memories. Very few of us have memories of a gelatin/probiotic marshmallow ( click here for recipe). Yes, they have some great tips and tricks for septic systems and mice proofing but it is the recipes and the articles on entertaining friends and family that bring forth strong feelings, particularly around our connection to family recipes and rituals. Our connection to food at the cottage or camp or camping is amazingly strong. To this day, just a whiff of a roasted marshmallow transports me back to my childhood similar to how the smell of Captain Crunch Cereal whisks me back to sitting in my pajamas in my beanbag chair watching Saturday morning cartoons. These connections are engrained in us and very often bring a smile to our face and a warmth in our heart.

So, what is the issue? Well, the issue for me is that these warm and fuzzy memories are associated with smores, weiners, sausage, bacon, hamburgers, hotdogs, ribs, chicken wings, buns and bread and more buns, blueberry pies, tarts, pancakes, muffins, cheesecake….well you get the drift. I searched through last three issues of Cottage Life Magazine and could not find a recipe that did not have at least one cup of sugar ( usually more) and cups of white flour.

Yes, we can change it up ourselves and use healthier sugar substitutions, spelt flour, all natural weiners or veggie weiners, turkey bacon, turkey sausage, lots of veggies and watch our portions, as every little bit helps, but I am really stuck on the healthy Marshmallow.

The bigger question is, is it really necessary to find a recipe for a healthy marshmallow or do we just abide by the 80/20 rule ( eating healthy 80 percent of the time and cut ourselves some slack 20 percent of the time – which is slightly questionnable). Do we fill that 20 percent with marshmallows and weiners? My kids would say YES we Do!!

So, avid blog readers, there may be a healthy marshmallow out there but do we want to go there? I leave it to you J

Happy camping, cottaging and backyarding….

Lorrie

Lorrie Headshot

“Monday Recipe: No Bake Almond and Peanut Butter Oat Bites:

oat bitesNo Bake Almond and Peanut Butter Oat Bites

Servings: 12

These easy to make bites are so yummy, you would never guess they are healthy. You could even eat them for breakfast.

Ingredients:
1 cup rolled oats
¼ cup ground flax
¼ cup sliced almonds, chopped
2 tbsp chia seeds
1/8 tsp cinnamon
Pinch of salt
½ cup all natural peanut butter or all natural almond butter (melted and slightly cooled)
Note: almond butter does not melt as well but still works
¼ cup pure maple syrup
1 tbsp agava
¼ tsp pure vanilla extract
2 tbsp vegan chocolate chips
¼ cup ground almonds (pulse in food processor), to roll the balls in.

Directions:
1: Combine oats, chopped almonds, flax, chia seeds, salt and cinnamon in a large bowl and stir.
2: Melt peanut butter or almond butter and stir in maple syrup, agava and vanilla. Once the mixture has cooled slightly, pour it over the oat mixture and mix well with a spoon. Fold in chocolate chips.
3: Chill mixture and roll the mixture into 12 small bite size balls and then roll into the ground almonds, coating all sides. The mixture should look crumbly but easily form and hold a ball shape.
4: Let chill in the fridge before eating or don’t and eat right away….YUM!

Optional: to roll in unsweetened coconut. (this will change nutritional value per serving)

Nutritional Information: per serving of one ball

With Peanut Butter: Calories: 164, Total Fat: 9.6g, Cholesterol: 0mg, Sodium 16mg, Potassium: 22mg, Total Carbohydrates: 15g, Fiber: 3g, Sugars: 4.9g, Protein: 5.6g

With Almond Butter: Calories: 160, Total Fat: 9.9g, Cholesterol: 0mg, Sodium:12mg, Potassium: 22mg, Total Carbohydrates: 15.3g, Fiber: 3.3g, Sugars: 4.9g, Protein: 5.2

Adapted recipe and veganized it form the “Reboot with Joe” juicing blog

“Friday Education: A Practical Guide to Gratitude (so you can see and think differently)”

GratitudeHi everyone.

Thank goodness for Fridays! As promised click here for a link to a few easy ways to begin practicing Gratitude day to day.

Hope you enjoy and thanks for tuning in.

Have a great weekend

Lisa

Lisa Headshot

Lisa Goddard BA. BScOT is a Certified Pilates Mat and Reformer Instructor with special training in Pre and Post-Natal Pilates and Co-Owner Balanced Motion Pilates and Yoga.

“Blog of the Week: Gratitude”

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Some Thoughts about Gratitude

I recently had the pleasure of spending an evening with some favourite peeps that, although I get to see them often, rarely get together socially. During the evening I was surprised to be gifted the beautiful pendant pictured here: GRATITUDE. The gifter said the word on the pendant was random but I’ m not so sure… (Do you ever wonder how certain things are attracted into your life?) Afterwards as I found myself thinking back to the warmth and humour of our visit I couldn’t help but realize that I was in fact grateful…. For the connection with some fabulous women, for the fact that everyone could attend, for the great meal, for the laughs, for the gifts and for the warm feelings I was left with.   This may sound “sappy” to some of you? But the thing is, that warm feeling of gratitude carried forward as I spent the next day enjoying the sunshine while I gardened and although I had a task list (as usual) I found myself noticing and enjoying things that I realized I was grateful for: the beauty of the day and the flowers, the worms feeding my soil lol, the breeze that made such a peaceful sigh in the trees and kept bugs at bay, my little canine companion who is so playful all day, and the sound of the water lapping on the shore. Noticing these simple things that day made it so enjoyable that I didn’t even feel those aching post-gardening muscles as much.

I found myself reflecting on other days that I have spent hours doing similar tasks and thought of them as chores. On those occasions maybe noticing the things that were amiss in the garden or things that needed to be done rather than appreciating the beauty of getting hands dirty to nurture living things. How I felt more grumpy and tired on those occasions and finished with more aches and pains.

There is lots of interest in the psychology of gratitude these days. Researchers are finding there are great benefits to practicing gratitude: benefits that can affect our mood and outlook on life. Studies show that we can deliberately cultivate gratitude, and can increase our well-being and happiness by doing so. In addition, gratefulness—and especially expression of it to others—is associated with increased energy, optimism, and empathy.

Practicing gratitude helps people see the positive in their lives or in a situation (even if it is only the recognition of what can be learned from a bad situation). The biggest bonuses come from experiencing gratitude habitually, but natural ingrates needn’t despair. Simple exercises can give even skeptics a short-term mood boost, and “once you get started, you find more and more things to be grateful for,” says Robert Emmons, a leading gratitude researcher at the University of California at Davis.

That is exactly how the feeling of gratitude influenced my weekend. It was a very cool experience. I am so happy (and grateful haha) that I was gifted this pendant. It was a great catalyst to an “Aha” moment that brought me back to the practice of gratitude. If you are wondering whether gratitude could be for you or how to start practicing gratitude, tune in on Friday for our educational link. I found a few neat little ways for you to begin.

Thanks for reading

Lisa

Lisa HeadshotLisa Goddard BA, BScOT, Certified Pilates Mat & Reformer Instructor, Owner

“Recipe of the Week: Black Bean Quinoa Pepper Salad”

Black Bean Quinoa Pepper Saladbean

Serves: 8

1 – 15.5 oz can black beans

1 ½ cup cooked quinoa

1 orange pepper, seeded and sliced

1 jalapeno pepper, seeded and sliced

1 avocado, diced

½ cup fresh cilantro leaves

1 tbsp fresh lime juice

2 tbsp olive oil

¾ tsp cumin

½ tsp salt

¼ tsp black pepper

Cook Quinoa and allow time to cool. Combine quinoa, black beans, lime juice. Olive oil, cumin, salt and pepper. Fold in avocado and cilantro.

Nutritional Information:

Calories: 148, Fat: 7.6g, Sodium: 330mg, Carbohydrates: 16.4g, Fiber: 5.3g, Sugars: 0.8g, Protein: 4.7g.

Vitamin A: 11%, Vitamin C: 25%, Calcium: 3%, Iron: 9%

Lisa HeadshotLisa Goddard BA, BScOT, Certified Pilates Mat & Reformer Instructor, Owner