Joy, timing and making space for nutrition

Suffice it to say, it's been a while.

A few months off stretched into something measured in years - and I have spent quite some time figuring out "where that time went".

I've always been a huge fan of time management books, but Laura Vanderkam's books "I Know How She Does It" and "168 hours - You Have More Time Than You Think" are top of the list.  David Allen's "The Truth about Getting Things Done" is also amazing.  These were very influential books for me and have changed the way I work, sleep, train, eat and parent.

The key to David Allen's books for me was to write things down always.  Otherwise, my brain was constantly worrying about the next thing I needed to do.  It needed a placeholder (for me, it's on paper) where I knew it would get done.  Laura Vanderkam's premise is too incredible to summarize here, but it involves thinking of your weeks as 168 hour time blocks and not just what could happen every single day.  If you want family time, workout time, sleep, pleasures - have a good hard look at your entire week.  The time is there, but it has to be more than an afterthought to turn into something that brings purpose and meaning to the weeks that make up your life.

I fell off the nutrition train HARD for a number of reasons over the past several months and years that I won't go into here.  Life can be complicated and challenging and soul-crushing at times.  It can also be delicious and gorgeous and joyous.  But when those things converge in a daily crush and crunch of time, people can look for solace where humans have always sought solace.

Salt, fat, sugar, convenience, immediate, urgent, thoughtless eating.  Even when there were thoughts about "should" and "good", they could pretty easily be overtaken by the easy way out.  For me, Miss Vickies and Kim Crawford Sauvignon Blanc are just as perfect a marriage as I know of:)

However, when the bad stuff crowds out the good things a body needs, it can spiral.  Bad eating leads to a bad mood, guilt, overindulgences, heaviness, sluggishness and a junky body.  When I've felt bad and slept badly, work and family pressures can take on a disproportionate negative space.  And the cycle repeats - for months.

I've found a new space to call home - one that is more efficient for me, one that literally makes me more available for my own life and those who want or need me to be there for them.  And it's incredible what has happened to my nutrition.

I'm back!

I hired a vegan coach to get me back on the plants.  I needed a steadier hand than mine to talk things through with, to work out the timing, and juggling and logistics with.   Just having the appointment, knowing I needed to prepare for it, and above all giving myself permission to prioritize myself has worked wonders.

Fitting in my own version of a full life isn't going to just happen.  I have to make it happen.  And all the good intentions for eating in the entire universe aren't going to make proper food appear out of thin air.  I needed to plan for it.

So I applied Laura Vanderkam's mosaic time blocking, David Allen's organizational magic and Marie Kondo's sublime premise that everything in your life should SPARK JOY.

And over the past few weeks, with Stephanie's help, I've considered where and when parts of my nutritional goals need to fit.  If I want to eat an apple a day, I have to have a pretty cutting board and knife that is easy to wash at my office.  And a cute bowl, and a bag of organic apples.

If I want to not be tempted by butter on my bagels in the am, I need to buy the bagels I like and have a container of MELT at the office and at home.  (If you have never tried Melt by Earth Balance, it is life-changing, and who knew there was something better tasting than butter???)

My morning smoothie routine, it turns out, was really the sturdy line that at least kept me near the dock when it was stormy out.

And all the rest has been slowly taking shape again, around the hours, and stores, and locations, and timing along with the fact that the things on my meal plan are foods that I really really want to eat.

This morning, after three weeks plus a weekend of careful consideration about getting my mojo back, I decided to photograph my perfect day of eating.  Which really used to be my usual days.  The food is easy to eat and to shop for, is delicious, bursting with colour and variations, and is really easy on the budget.  I'm going to work on a nutritional breakdown for things soon, but I'm pretty sure that everything on this list meets or exceeds my requirements for a healthy life.

I'm so excited to be blogging again!

p.s.  After a late night of too much hockey, I got a great view of a Blue Moon, Venus, Mars and several other stars from my bedroom window last night.  You can see how red Mars is, how green Venus is if you enlarge the pic.

Tasting Canadian Greatness

This morning started at 5:45 am, as we woke up to witness another Canadian gold medal game against Sweden.  When I was young, my brother Greg's hockey team hosted a Swedish hockey team on exchange.  As a 15 year old, it was pretty cool to have these international kids show us their game.  So while I love Sweden and have fond memories of Goran, Per-Olof and of course Pontus;) I am dressed in red, passionately waiting and hoping for another Canadian GOLD.

My love of this game runs deep - growing up watching in the era of Gretzky and the near-perfect Edmonton Oilers.  That was some great hockey.

In 2010, I could hardly stand the excitement as we won Gold in Vancouver.  I still remember my chili recipe - with red beans, white beans, frozen red peppers, white onion and a healthy splash of maple syrup.  That overtime period was extraordinary.

This week, Canadian Women have done us so proud.  Coming back from 2-0??  What an insane way to win the gold.

I've been cooking a lot of gold this week, hoping for this moment.  Butternut squash muffins with lemon, butternut squash in a chili.  Mango smoothies - lemon water.

This morning was too early for chili, so we have enjoyed breakfast with fresh baguette, and beautiful maple butter, or homemade cashew cheese, spread with Niagara ice wine jelly.  Tracy's, out of Niagara on the Lake makes an extraordinary ice wine jelly.

Intense.  Sweet.  Unique.

Over the creaminess of a cashew cheese, it's sublime.  This is the first time I've made cashew cheese with probiotics instead of soy yogurt.  It took about two weeks, but that sour, salty cheesiness develops, and matures.  It's not a young easy cheese.  It takes time, and patience.  Every simple ingredient contributes to the whole beauty of the recipe.

Like the Canadian men's team.  Patient.  Measured.  Each guy is there to do his job.

And then suddenly there was one of those moments, over the blue line and a breakaway.  With our golden gold guy - Crosby - graceful, skilled, perfect.

When you realize you are watching and then witnessing - literally WITNESSING - another gorgeous Sidney Crosby goal, I just think that there is nothing better than this.

There were 20 minutes left when I began this blog.  

This game is like a master class of what's so great about hockey.  Chris Kunitz scores a beautiful unassisted goal from about 14 feet out!! Go #14 for 2014.

With the taste of victory so close, accompanied by the best of Canada - maple and ice wine.

Drew Doughty called it this morning.  When you taste greatness, it only makes you hungry for more.

Go.  Canada.  With 24 seconds left, it's gonna happen.  Canada Gold Again!!!!!!

Thank you to the men and women of the Canadian Olympic team for making us so proud!!!!!!!!!!!!!!

Candy Cane Beets and Beet Marinated Salmon

Beets are plentiful during the holidays & are packed with nutrition.  How could they be otherwise with that bold, colour-drenched palette.  While the red beets are traditional, golden, yellow and beautiful candy cane beets are really dramatic for presentation.

I am roasting off two bags of candy cane and golden beets to prepare for Christmas eve, where they will serve as the accompaniment to my beet-marinated salmon.

I scrubbed the skins and put them in a 350 degree oven for about an hour.  Roasting them will allow the sugars to carmelize and for the hard, raw texture to soften.

I'm going to take the skins off, and freeze them once roasted.  The day before dinner, I will thaw them and cut them into thin slices.

I have two huge salmon filets.  I am going to shred raw, red beets and surround the salmon with the very well salted shreds. The beets will impart a gorgeous red hue to the pale, orange salmon.

Pics to follow.

The 12 Days of Ukrainian Christmas

Today marks what we observe in our house to be the First day of Christmas.  For you traditionalists out there, I KNOW that the first day of Christmas is Christmas.  But because I love this season, I always start with a little something - a stocking stuffer kind of thing - for each of the 12 days before Christmas.

The next 12 days including today are going to be extraordinarily busy.  My shopping is done, but not wrapped, and the house looks gorgeously Christmas-y.

I have decided to simutaneously completely paint and redecorate my dining room, prepare for an extraordinary Family Christmas Eve Feast, and boost my own health by eating right again and exercising to survive the holidays.  Not to mention work all next week to achieve three weeks worth of fundraising in five days.

So?  I am fuelling this ambititon with smoothies, coffee, and music - while forgoing alcohol, most TV, and "vegging".

I hope what I am left with on December 26 is a camera full of gorgeous pictures of our Ukrainian Christmas Eve and two full dishwashers.

Here is my menu:

Kolach - One for the table and one wreathed loaf for dipping in a honey garlic sauce

Opening Course (1) Kutya - a wheat and poppyseed porridge with fruit and nuts

Amuse Bouche (2)  Crispy fish croquettes in a savory tomato and onion sauce

Appetizer (3)  Pickled Mushrooms on toasted Ukrainian bread with olive oil and garlic

Jellied Fish Course (4)   Poached whitefish in a lemon jelly with capers, peas and red pepper specks

Salad Course (5)  Raw beet and Granny Smith Apple slaw with orange honey vinaigrette with candied orange slivers

Soup Course (6) Borscht with mushroom vushka

Potato Course (7) Perogies with carmelized onions

Vegetable Course (8) Cabbage rolls stuffed with brown rice and lentils

Main Course (9)  Beet Marinated Salmon over Candy Cane Beets and Wilted Kale

Cake Course (10) Orange Honey Cake with Apricot Compote

Pampushky (11) Filled puffed doughnuts with white peach vanilla jelly

Pastry Course (12) Hrusty with powdered sugar


I want these to look absolutely spectacular.  Much of it will depend on having things done ahead of time, so I am off to Home Depot to get some paint and start filling the holes in our dining room and priming the walls!!!

Starbucks anyone?

Juicing "The Redlist"

My new favourite show is "The Blacklist" starring James Spader - playing the complex and magnetic Raymond Reddington - "Red".  Now that he is maturing, I find him much more attractive than he was in "Pretty in Pink" where we were first introduced to that devilish, charming speaking style with an inimitable way of pronouncing his "S"s.

In last week's episode, the plastic surgeon to the criminal world remarks on Red's glowing skin.  "Are you juicing?"

Red remarks "Beets, mostly.  Some celery.  Loads of ginger.  No kale. It makes me dyspeptic".

So I guess this would be the Red list?

One of my new favourite students remarked on a particularly green smoothie on my desk this morning. "What is in that?"  After telling her, she remarked - "Your organs must be so clean!".

Today was one of those "GREAT" mornings.  Where I've slept, where I am raring to go at work, and where I've packed a healthy raw lunch and begun my day with a great, healthy breakfast.  I wish they were all like this (they're NOT) but today is, and I'm going to enjoy it.

This morning's smoothie was surprisingly easy and delicious - despite looking like swamp juice.  And despite all the red contained therein, kale trumps red and the smoothie was still surprisingly green.

It contained a cup of raspberries, a cup of kale, a banana, half an avocado, two tablespoons of coconut oil, two tablespoons of flax seed, two teaspoons of hemp seed, a celery stalk, an orange beet (skin on) and enough coconut milk and water to bind the whole thing together.

I LOVE my Vitamix.  That thing can puree anything to a smooth, velvety liquid better than any other blending device.  I would love to become someone who "juices", but because I can't stand the cleanup I will just stick with the fibre blended into the juice.  I keep the seeds on the counter, the kale prewashed in the fridge and the raspberries in the freezer.  It takes me less time to blend everything together than it takes to brew my coffee.

Greens have an extraordinary way of cleansing your blood and organs.  It's the photosynthesis.  Since green is the opposite of red it is a particurlarly great way of balancing out the acidity of everyday life.  On the days when you don't get it right, add some reds and greens.

So, I am going to polish off the smoothie, get a tonne of work done and anxiously await tonight's episode.

Triathlon Energy

It's finally triathlon season!  After doing all the mental preparation (reading "Triathlons for Dummies", one issue of Triathlete magazine) I decided I was really going to start training for the Sprint Triathlons this summer.  

So what better way to train than to just register for a race and do it?

While my time was a painfully slow 2 hours one minute, I did surprisingly well in both transitions (between the swim and the bike, and between the bike and the run).  Most notable was the fact that I wasn't remotely sore the next day.

For this, I credit Brendan Brazier and all my nutrition reading.

The day before the race I drank lots and LOTS of water so my muscles were hydrated even before I started.  No amount of water during a race will compensate for being dehydrated when you start.

Gave up wine.  Sad, but true.

The night before I had some seriously crispy gluten-free crackers and some cashew cream cheese.  Lots of slow burning carbs, great fats and protein.

The morning of (that's 4 am!) I had a half cup of Red River Cereal - full of serious whole grains which burn slow and fuel long!

While driving to the race I had a blueberry, roasted beet, chocolate almond milk, flax smoothie.  Purple and delicious.

During the race I had my favourite fruit gummies (Florida's Naturals) which were taped to my bike and literally all that kept me going during the against-the-current 750m swim.

Power bar during the bike leg was made of raw cashews, raw chocolate, sunflower seeds, macadamia nuts, coconut, dates, lemon zest and agave.  Sticky but fuelling.

Finally, after the race I made a high energy recovery gel from dates, lime and lemon zest, agave and arame (a seaweed) for iron.  Squished it into my mouth after surviving the run.  

Lots of water always, a high colour meal afterwards (sweet potatoes, spinach, avocado, tomato) and even a few of my dreaded nemesis - Salt and Vinegar Miss Vickies chips.

Can't believe I finished & can't wait to see where I can go next with some actual training!!

Shrex Appeal : Ogres are like Onions

Because they stink?

No.

Because they make you cry?

No.

Because you leave 'em out in the sun and they start sprouting little white hairs?

NO!

L A Y E R S!!!!!!!!!!!!!

When my son was younger, my favourite Mom moment, BAR NONE, was sitting on the couch watching Shrek.  Pure boy joy.

I adore this movie - the adult humour mingled with the kid humour.  I love the character development.  I love the juxtaposition of royalty and ogres.  But most of all, I love the food talk.  "Parfaits?  Everybody loves parfaits.  Parfaits is delicious!!"

And hence, my Shrekilicious reference to layers.

Mushroom pasta is like ogres.  The layers make it great.

To some (my friend Scott comes to mind immediately), mushrooms are a vile fungus unworthy of edibility.

To others, they are a meaty, flavourful delicacy.  But in order to coax the best out of mushrooms, you must MUST layer the flavours to maximize their sex appeal.

Mrs. Q.  :  Any mushroom dish is enriched by truffles.   Truffle oil.  Truffle Paste.  Truffle Salt.  Truffles are mushroom royalty.

Charming:  Dijon anything.  Grainy mustard AND smooth dijon mustard will add an indescribable uniqueness which the dish would be the poorer for.  You should always have dijon in your fridge or pantry.  

Sir Shrek:  When you pull them out of the ground, wash off the dirt and peel back the layers - ogres are like onions.  So use them - in the form of onions, chives or leeks (my personal fave).

Princess Fiona:  About a quarter cup of wine - table wine if that's all you have, and fine, complex wine if that's what's going.

Pinocchio, Gingy and the Big Bad Wolf?  Who can forget this supporting cast of thong wearing, huge-girlfriend stalked, piggy porn reading gems?  This group is your steak spice - perfect, even if you add just a dash or two.

Donkey?  Yep!  You guessed it.  The stinky, annoying, never goes away interference of garlic.  Mushroom dishes just aren't the same without it and are better because of it.

Puss in Boots?  Every movie needs an iconic, villanous hero.  Something which in large doses are unbearable, but appropriately used are just perfect enhancements to a dish.  Mushrooms LOVE toasted sesame oil, even if the position of annoying talking sidekick has already been filled:)  lol.

A few other supports?  Miso (mysterious and exotic), Soy Sauce or Tamari (salty and briny) and last but never least - pepper.  Don't leave it out.

This combination of layers will have you coming back for every sequel.