“Blog of the Week: The Joy of Ageing”

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My husband and I are blessed with a wonderful blended family. We have 6 extraordinary children between us, all of them adults now and some starting to have their own families.  This fall we have been gifted with 2 little girls Lily and Maggie who join Nora and Arlo, and are expecting the arrival of the third baby within the next three weeks, wow what a treat!!

As I reflect on my own childhood I was very fortunate to have exceptional grandparents whom I still miss to this day. They always made me feel special and loved no matter what. They truly were a great example to follow.

Having grand children has changed me in a positive, powerful way. I find that my priorities have shifted and I need to focus more on balance in my life, in all things.  I have always taken good care of myself and enjoyed a very active, healthy lifestyle. I think that positive self care physically, mentally and spiritually are so important now. I want to be able to play with my Grand Children in the park and take them for walks in the bush and have lots of energy to keep up with them. It is so important to me to be a positive influence in their life. In order to do that I have to keep focusing on eating a balanced diet that includes a variety of foods, consistent exercise that helps maintain the integrity of my joints as well as challenge my postural muscles to keep me upright as I age, cardiovascular exercise to keep my heart healthy, Yoga and meditation to keep me calm and connected to the present moment. After all I don’t want to miss a thing!

Lovin the Grandma gig!!!!

Sherry

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

“Weekly Recipe: Chicken Chili Soup”

Happy Monday Everyone!

It is getting chilly out there as we come into the last week of October. This weeks recipe is Chicken Chili Soup, its easy to make and with 16 servings you have enough  for the week as well as some for the freezer. I drained the beans, rinsed them and changed the water to no salt chicken broth as well as increased it to 3  cups to make up for the drained beans. If you like it thicker just decrease the broth. Enjoy 🙂

Chicken Chili SoupChicken Chili Soup

Ingredients

  • 1 3/4 pounds diced chicken breast meat
  • 2 green bell peppers, diced
  • 2 red bell peppers, diced
  • 1 onion, diced
  • 1/2 cup frozen corn kernels
  • 4 (15 ounce) cans kidney beans with liquid
  • 2 (14.5 ounce) cans diced tomatoes
  • 1 (15 ounce) can tomato sauce
  • 3 cups of no salt chicken broth
  • 2 teaspoons chili powder
  • 1 tablespoon dried parsley
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground cayenne pepper
  • 1/2 teaspoon ground cumin

Directions

  1. Coat a large pot with cooking spray and place over medium-high heat. Cook and stir chicken, bell peppers and onion until chicken is brown and peppers are just tender. Stir in corn, beans, tomatoes, tomato sauce and water. Season with chili powder, parsley, garlic powder, cayenne and cumin. Reduce heat, cover and simmer 30 minutes.

Prep Time: 30mins

Cook Time: 30 mins

16 Servings

Nutritional Information per serving: Calories: 140, Fat: 1g, Sodium: 313mg, Potassium: 316mg, Carbs: 13g, Fiber: 4g, Sugar: 6g, Protein: 17g.

Sherry

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Sherry Morton-Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON.

“Friday Education: 10 Cool Ways to Embrace Winter”

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Happy Friday everyone!
A big shout out to artist Cindy Hautanen who took the beautiful photograph above and authored the poem.
The photo, recently taken on the shores of Lake Temiskaming, really illustrates the beauty of our surroundings. This particular work fit so well with my theme this week that I had to share it. 😊

If you are looking for further reading on this week’s theme of transitioning into winter, click here for some great ideas.

Have an amazing weekend all!
Lisa

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Lisa Goddard is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

“Blog of the Week: Goodbye October, Hello November”

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Goodbye October, Hello November!

So although we do have another week in October, I find I am already anticipating November. Ha ha. What’s with that?! I feel like I lost a week. In trying to figure out my brain blip I did some reflection of autumn. I have to say, we have had a beautiful early autumn here this year. I have always loved autumn for the colours and they have been spectacular this year. What a gift these bright yellows, oranges and reds have been. And here in Northern Ontario we have had some lovely warm weather too. I’m so grateful for every sunny warm day at this time of year: very energizing.   But… this past weekend, with the prediction of snow (ugh! < heavy sigh here >), we reluctantly went ahead and cut down our gardens and readied the yard for what’s coming. The garden had still looked resplendent in her autumn colours so it’s not surprising that I felt sad to cut back. But in reality, I don’t recall ever feeling so heavy hearted about cutting back the garden and putting things away. Can you tell I do not feel ready for winter?

To reframe and let go of my little black cloud I began trying to think of some things to get excited about as we move into November. Here are a few I thought of:

Of course Hallowe’en is always great fun for those of us who like costumes. A good Hallowe’en party can be a great release as a lead-in to November… good memories to smile about later.

Living on a lake, one of the best parts of November is how beautifully the sky and water interplay. I have seen some of the most beautiful cloud formations over the water on chilly November mornings as the lake contemplates freezing.

Lighting a fire in the grate and getting cozy in the evenings. Not to mention that cozy blanket that only lives on the couch in the late fall/winter.

Lighting candles and enjoying the sparkly, warm glow that brightens up the darker evenings. Somehow I am less inclined to light a candle in the warmer, lighter months.

Exercising outdoors without overheating is always a bonus, ha-ha.

Revisiting favourite winter vegetables and finding new ways to prepare them. My new favourite is Sweet Potato Squash – yummy!

There are probably lots more things to look forward to that I haven’t listed here. If you have any ideas to add, please share them and help me (and maybe others) get excited about the change of season.

Let’s try to enjoy every day… find our own little sunshine moments!

Have a great one!

Lisa

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Lisa Goddard is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

“Recipe of the Week: Zucchini & Sweet Potato Bread”

Zucchini and Sweet Potato BreadZucchini Sweet Potato bread

Yes this is a treat because it contains sugar. But as far as treats go this is a very healthy and satisfying choice.  Skeptics have been pleasantly surprised. 😉

16 servings

Ingredients:

2 c flour (I used a mixture of spelt, teff, brown rice and ground flax seeds)
2 tsp cinnamon
1.5 tsp baking soda
.75 tsp baking powder
.25 tsp salt
2 c sugar (Not White Sugar… I used demerara, but suconaut or coconut palm sugar would work.  You also can reduce the sugar for a less sweet bread)
¾ c aroma-free coconut oil or grapeseed oil
3 large eggs
1 tsp vanilla extract
1.5 c grated zucchini
1.5 c grated sweet potato
1 chopped toasted walnuts (optional)

Preheat oven to 350.

Directions:

Grease and flour a loaf pan.

Stir first 5 ingredients into a medium bowl. Beat sugar, oil, eggs, and vanilla in a large bowl.  Mix in vegetables.  Add dry ingredients to wet and stir well.

Bake 1 hour 20 min. Cool in pan for 15 minutes.

Can be kept at room temperature or be frozen if wrapped well.

Nutritional Information per serving: Calories: 325, Fat: 18.2g, Sodium: 174.4mg, Carbs: 36.5g, Fibre: 2.8g, Sugar: 25.5g, Protein: 4.4g.

Enjoy !

Lisa

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Lisa Goddard is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

Blog of the Week: “Getting” a Good Night’s Sleep

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Have you ever thought about the phrase “Getting” a Good Night’s Sleep”?   It is a phrase we may be uttering more often now in the Fall Transition as our sleep patterns may be disrupted. This is a natural reaction to the decreased daylight as our melatonin/serotonin levels adapt to the new light situation. If you find you are generally sensitive to seasonal/weather changes (and perhaps any change) then you may feel this more than others.

There are a few strategies to help our body and mind adapt to the decrease in daylight and hopefully improve our sleep and daytime energy. The most important is to have a consistent routine. This is sometimes easier said than done with all of our activities and commitments. But if we can go to bed and get up at the same time, eat our meals at similar times and even exercise at similar times each day (especially if you are able to get out in the sunshine each day) the body and the mind finds a rhythm. Every system in our body benefits from consistency and most of our systems do not tolerate a lot of changes or surprises. In fact, the more routine and consistent we can be with the big things such as sleep, food intake and exercise, the more we can be spontaneous in terms of other activities and opportunities that may arise – we have the energy to take advantage of them!

Finally, getting back to the “getting” to sleep. Once you have the rhythm and consistency in your day, notice the phrases you use around your sleep. If you use the phrase “getting ” to sleep try changing it to “falling” asleep or better yet, “Letting go” in to sleep. We have done the getting all day so now it is time to stop getting and just “let go” in to sleep. Try following the rhythm of your breath for a few breath cycles, think about or say aloud what you are grateful for, trust that the world will be fine as you slumber and drift off for a wonderful sleep.

Happy zzzzz,s

Lorrie

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“Weekly Recipe: Turkey Soup”

I wanted to share a Turkey Soup Recipe post Thanksgiving and this one comes the closest to what I put together after I cook a chicken or turkey.  I do a few things differently.  I like to put the carcass in the crockpot overnight on low with leftover veggies and veggie scraps ( celery leaves, onions etc.).  I also like to put a box of low sodium chicken broth in place of some of the water to give a little more flavour.  The next morning I strain through a cheesecloth and save any turkey meat to put back in the broth with the veggies and seasoning then that simmers for a few hours.  It is a long process but it is the time that deepens the flavour and it is worth it.  It is great for the heart, soul and bones 🙂
Enjoy!
Lorrie

Turkey Soup

Turkey Soup

Ingredients

Servings: 12

  • 1 turkey carcass
  • 4 quarts water
  • 6 small potatoes, diced
  • 4 large carrots, diced
  • 2 stalks celery, diced
  • 1 large onion, diced
  • 1 ½ cups shredded cabbage
  • 1 (28 ounce) can whole peeled tomatoes, chopped
  • ½ cup uncooked barley
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon dried parsley
  • 1 teaspoon dried parsley
  • 1 bay leaf
  • ¼ teaspoon freshly cracked black pepper
  • ¼ teaspoon paprika
  • ½ teaspoon poultry seasoning
  • 1 pinch dried thyme

Directions

  1. Place the turkey carcass into a large soup pot or stock pot and pour in the water; bring to a boil, reduce heat to a simmer, and cook the turkey frame until the remaining meat falls off the bones, about 1 hour. Remove the turkey carcass and remove and chop any remaining turkey meat. Chop the meat.
  2. Strain the broth through a fine mesh strainer into a clean soup pot. Add the chopped turkey to the strained broth; bring to a boil, reduce heat, and stir in the potatoes, carrots, celery, onion, cabbage, tomatoes, barley, Worcestershire sauce, salt, parsley, basil, bay leaf, black pepper, paprika, poultry seasoning, and thyme. Simmer until the vegetables are tender, about 1 more hour. Remove bay leaf before serving.

Nutritional Information per serving: Calories: 145, Carbs, 28g, Fat: 1g, Protein: 6g, Sodium: 65mg, Sugar: 5g.

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Lorrie Mickelson Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE