But I HATE Kale! (Full Disclosure, I Don’t)

This is a refrain I hear all the time. The most “egregious” (according to its detractors) is kale. You know I’m a kale fan, but I can understand how this fibrous, unfamiliar vegetable can be challenging for some people. It doesn’t taste like peas, beans, or carrots. It can be earthy. It looks funny. And it can be tough if not prepared correctly.

So what can you do with kale? Here are some ways we like it in our house:

In smoothies. You need to pair it with something very flavourful and colourful. Try a banana, a beet, and some ginger and cinnamon, in addition to plant milk. The beet will keep it from looking green (or worse, brown). Cocoa powder is another addition that can really make a difference. Or go full-on green and instead of the beets, add an avocado.

In a delicious soup with onions, chickpeas, a little potato, and chorizo. Basically chop it and sweat it with a lot of onion (three or more, diced), then add a chopped potato, a diced chorizo, a couple of cups of cooked chickpeas, and enough water to fill a large pot (like a French or Dutch oven). Simmer until everything is tender. Thanks to the onion and chorizo it will make its own broth.

Kale chips – fans swear by these but I will fully admit I’ve eaten them but never made them at home.

In a stir-fry. Much like cabbage, sliced thinly, it will take on the flavours of the other ingredients.

Last but not least, in a salad. Chop it relatively finely. Don’t use the stems or tough ribs. And mix it with a tender lettuce (like cos or Bibb) and a watery, juicy one (like iceberg or romaine).

I hope you’ll at least give it a try. I think you’ll be pleasantly surprised.

Here are some menu plans for next week! You can see we are still using up the gallons of turkey soup I made. If you don’t have turkey soup, that’s okay – but make a homemade soup. It’ll have far less salt and be better for you, and a large pot will make several lunches worth, that you can freeze and reheat when you’re ready.

Breakfast Lunch Dinner
Sunday January 21st Leftover quiche EatingWell Tomato Basil Zoodle Salad Weight Watchers Barley Chicken Casserole
Monday January 22nd Beet and Kale Smoothie Cooking Light Roasted Sweet Potato and Orange Salad Jamie Oliver Sicilian Spaghetti Alla Norma
Tuesday January 23rd Granola with 1/2 banana Homemade Turkey Soup with 1 whole grain bread and 5ml butter Weight Watchers Zucchini Risotto with Sundried Tomatoes
Wednesday January 24th Banana Kale Smoothie Apple Kale Salad Weight Watchers Orange Couscous with Chicken (substituting turkey) – served with green beans
Thursday January 25th Apple Nut Oatmeal Homemade Turkey Soup with 1 whole grain bread and 5ml butter Weight Watchers Spaghetti with Kale and Garlic
Friday January 26th Carrot Cake Smoothie Cooking Light Fall Vegetable and Lentil Salad Weight Watchers Cod with Parsley Sauce served with steamed green beans and carrots
Saturday January 27th Granola with 1/2 banana Homemade Turkey Soup with 1 whole grain bread and 5ml butter Artichoke Pizza

It’s a Whole New Year!

What I love best about New Year’s Day is that everyone sees the potential for a fresh start. My resolution for 2018? To help as many people as possible understand that we have that potential every single day.  No matter what’s happened before, we can be better from here on in.

Yesterday I began posting January Meal plans, which I’ll continue for you here. I hope they’ll help inspire you to be your best, healthiest self this year.

Breakfast Lunch Dinner
Sunday January 7th Granola with 1/2 banana EatingWell Tomato Basil Zoodle Salad Jamie Oliver Sicilian Spaghetti Alla Norma
Monday January 8th Beet and Kale Smoothie Cooking Light Roasted Sweet Potato and Orange Salad Cooking Light Turkey & Swiss Sloppy Joes
Tuesday January 9th Granola with 1/2 banana Homemade Turkey Soup with 1 whole grain bread and 5ml butter Jamie Oliver Hungover Noodles
Wednesday January 10th Banana Kale Smoothie Apple Kale Salad Jamie Oliver Smokin’ Chicken Chowder (substituting leftover turkey)
Thursday January 11th Apple Nut Oatmeal Homemade Turkey Soup with 1 whole grain bread and 5ml butter EatingWell Savory Carrot and Tarragon Tart
Friday January 12th Carrot Cake Smoothie Cooking Light Fall Vegetable and Lentil Salad Jamie Oliver Carbonara of Smoked Mackerel

Before you go, here are some tools that help me keep track of meals, make grocery lists, and remind myself to stay fit and drink water:

Paprika Recipe App, good for either Kindle, iOS, or Android. It lets me download recipes, organize them as I like, share them, and create grocery lists for my meal plans.

My Fitness Pal – I love this for figuring out the nutritional content of recipes, and seeing whether I’m missing key nutrients.

And I’m rarely without my trusty FitBit, so I can keep track of steps. I also have UnderArmour’s UA Record, so I can log exercise that isn’t walking.

What are your favourite tools for healthy living?

Happy 2018!


Planning for Success! Meal Plans for January

 If you’re like many people, you may be planning to improve your diet in 2018. One of the most effective ways to make sure we are eating healthily at our house, is to make a meal plan. It works for three reasons:

It lets us see the big picture and identify patterns (such as eating too many bad fats, or dividing dishes into extra large portions instead of making less).  We get to think about seasonality and what’s available in stores, which some meal plans miss, especially if they are formulated in warm weather climates where salad greens and other vegetables are readily available year-round. It also lets us be mindful of what we have on hand, so we can use it and not waste it.

I’ve decided to share my January meal plan with you, so you can adapt it with some of your own favourites. Many of the food items are from websites, so I’ve put the links in also. Enjoy! Stay tuned for additional weeks…

January 1st

Breakfast – Banana Kale Smoothie

Lunch – Apple Kale Salad

Dinner – EatingWell Vegetarian Spinach Enchiladas

January 2nd

Breakfast – Apple Nut Oatmeal

Lunch – Homemade Turkey Soup with 1 slice bread and 5ml butter

Dinner – Eating Well Baked Tofu Stir Fry with Cabbage and Shiitakes

January 3rd

Breakfast – Carrot Cake Smoothie

Lunch – EatingWell Vegetarian Taco Salad

Dinner – Eating Well Spaghetti Squash Lasagna with Broccolini

January 4th

Breakfast – Apple Nut Oatmeal

Lunch – Homemade Turkey Soup with 1 slice bread and 5ml butter

Dinner – Eating Well Curried Pork Chops with Roasted Apples and Leeks

January 5th

Breakfast – Beet Kale Smoothie

Lunch – EatingWell Stetson Chopped Salad

Dinner – EatingWell Kale and Gruyere Panini

January 6th

Breakfast – Poached Egg Avocado Toast

Lunch – Homemade Turkey Soup with 1 slice bread and 5ml butter

Dinner – Men’s Health Salmon Hobo Packets


January 7th

Breakfast – Granola with Banana

Lunch – EatingWell Tomato Basil Zoodle Salad 

Dinner – Jamie Oliver Sicilian Spaghetti Alla Norma

My smoothies follow a recipe something like this, for two:

Two beets, or a carrot, or a handful of kale

5ml cinnamon or grated ginger

60ml nuts or seeds

A banana or 250ml of berries or for carrot cake smoothie, pineapple

750ml unsweetened low-sodium non GMO soy milk (try Natur-A, they are all Canadian and the best plant milk I have tried).

Stay tuned for additional weeks, and please share widely. Thanks to all of you who have visited my site, and wishing you a healthy, happy 2018.

Success Starts Early!

Success Starts Early!

I pack a lot into my days, including time for exercise. It makes me feel healthier, stronger, and better able to deal with whatever life throws at me. So when someone asks, “How do you find time to do that?”, I tell them. I get up at 5:30 most days of the week, sometimes even on weekends.

What is really important in your life, that you can’t find time for? Is it healthy eating? Exercise? Travel? Time off with friends and family? Whatever it is, schedule it in. Not everyone’s an early riser like me. You have to know yourself. Maybe you’re better in the evening. I just know that if I leave it til later, I’m much more likely to make excuses. That means prioritizing my work, and working smarter, so I can fit in the things that I say are important. Productivity is about more than shoving more work out the door. It’s also about creating a way of working that lets you live a life that’s right for you.

Want to find out whether working with a coach can help you fit in more of what’s important to you, and less of what’s not? Fill out this contact form and I’ll get back to you. Let’s chat!

Fill Yourself Up!

In an ongoing quest to be better every day, I’m always working on health as one of my priorities, and that starts with walking, and also with eating well. Filling yourself up is important – starvation, deprivation, and denial just aren’t sustainable. So instead it’s really helpful to focus on putting as many good things into a meal as possible. Empty calories are easy to banish when you choose lots of healthy vegetables, brilliant colours, lean protein – with a nod to Michael Pollan, mostly plants! This tasty salad has sweet potato, peppers, red onion, pink beans, and a tasty curry vinaigrette (equal parts Dijon, cider vinegar, canola oil, and a teaspoon or so of curry powder for each serving).

There’s more to filling yourself up to eating, though – something I have been discussing with a friend quite a bit lately.  It’s important to fill your mind with positive, helpful, forward-moving thoughts. Often when we are overwhelmed with trying to help others, we forget to take care of ourselves – but the oxygen-mask rule can help keep us on track. If you’ve ever flown on a plane, you’ll recall that they tell you to put your own mask on before helping others. That’s because if you aren’t filled up (with air), you won’t be any good to anyone. So my favourite fill-up method is to get out for a good brisk walk, early in the morning as the city is waking up, and to drink in the sights and sounds around me. Today I was particularly inspired by the sunlight filtering through the trees in Allen Gardens – just steps away from skyscrapers and streetcars. That alone has filled me up with enough gratitude to last all day.


Your Most Valuable Asset

What if someone gave you a fabulous new vehicle, that was capable of doing virtually anything you could imagine? Further, what if they told you that as long as you took good care of it, it would last for the rest of your life, and it would carry you anywhere you wanted to go?

Guess what – you’ve got it! It’s your own body. Take good care of it and it will carry you in style to the end of your days. I know there are exceptions, sometimes bodies let us down, through no fault of our own. Illnesses and conditions can make our physical performance less than optimal, compared to others. That’s the great thing, though. When it comes to your own human health and performance, you don’t need to measure up to anyone but you.

If you’re having trouble fitting fitness into your schedule, try working it in a little at a time. Make sure you make a commitment that you can keep. For me, for example, I know very well that if I plan to work out first thing in the morning, no matter how early, the odds are better that it will happen. If I try and leave it to the end of the day, life seems to have a way of intervening.

Other tips for making sure you give your fabulous vehicle the care and feeding it deserves?

  • Find a workout buddy who will keep you accountable
  • Start small – even parking at the end of the lot and walking to your office is better than no exercise at all
  • Don’t overdo – trying to compete with your younger self isn’t helpful and it may just set you up for an injury
  • Try different activities until you find one you like
  • Don’t invest in a pricey gym membership until you’re sure you’ll go – try as many “taster” classes as you can
  • Check out your local YM/YWCA or Community Centre – they’re great places to sample a wide variety of drop-in classes until you figure out the things that are fun
  • Try something you’ve never tried before, just once – who knows, you might like it!

Have fun, get fit, and here’s to your health. You’ll be grateful when you feel great every day.

When Should You Walk?

You know my initial response to this question is, “as often as possible”, or “whenever you want”. But there’s more to my question than that. 20161114_115006187_iosLast night I had the privilege of attending a series of presentations by social entrepreneurs from all across Toronto at the Centre for Social Innovation. These women (mostly) and men were focused on how we build healthier communities, and the solutions were as diverse as the presenters. At the event, I was discussing a rule-of-thumb I learned from a Parisienne acquaintance of mine: it’s the one kilometre rule. It works like this: if your errand or appointment is one kilometre or less from where you are, walk. No cab, no bike, no streetcar or metro. Just use your feet.

Sure, you say, that sounds great, but how do I know if it’s a kilometre? Won’t it take long? I’m a busy person! At a brisk pace, but by no means race-walking, a kilometre will take you about ten minutes. So if you walk to the store and back, you’ve gained twenty minutes of exercise that you wouldn’t have done otherwise. How long did you spend waiting for your last public transit, or looking for a parking spot?

It’s worth it for your health and a longer lifespan – instead standing around checking your smartphone, or circling around looking for a parking spot, invest that ten minutes in yourself. Your stronger heart and your clearer head will thank you.