Recipe: Chocolate Avocado Pudding

Don't let the name fool you - this pudding tastes nothing like avocado. The avocado simply provides the creamy base for the yummy chocolate flavour. This is a great treat to satisfy your sweet tooth naturally, without artificial or refined sugars. Full of antioxidants and essential heart healthy fats, this treat is not only delicious but extremely healthy... it's the epitome of nutritiliciousness! It also freezes and thaws well, so feel free to make a few servings and put some aside for when the urge strikes!

Ingredients
2 avocados
1 tbsp vanilla extract
2 tbsp maple syrup
4 medjool dates (soaked overnight or in boiling water for 20-30 minutes)
1 tbsp of pure unsweetened cocao powder
1 tbsp almond butter
1 tsp cinnamon
1 ripe banana (optional) (personally, I find 1/2 a banana more than enough, as the banana flavour tends to overpower the chocolate)
dash of sea salt

Directions

1. combine ingredients in a blender and whirl on high until well blended into a thick creamy pudding
2. divide into 2-3 servings
   
3. enjoy!

recipe courtesy Marni Wasserman

Recipe: Roasted Mushroom & Garlic Soup

Garlic has antibacterial properties, and helps support the liver with it's detox functions, and is proven to relax blood vessel walls, contributing to cardiovascular health. Mushrooms boost the immune system and have anti-cancer properties! They are also exceptionally high in selenium, a potent antioxidant mineral. This soup is perfect for a cold winter's lunch with a dark leafy green salad (try some new greens like delicate dandelion which is also excellent for supporting the liver and stimulating healthy digestion) and a small chunk of good whole grain bread.

Ingredients

2 heads garlic
3 tsp olive oil, divided
2 cups each of cremini and white mushrooms, quartered
2 cups shitake mushrooms, stems removed
2 cups portobello mushrooms, stems removed, cut into 1 inch chunks
4 tsp fresh thyme, chopped, divided
sea salt and fresh ground black pepper to taste
1 medium onion, diced
1 medium zucchini, ends trimmed and diced
6 cups low-sodium organic chicken or vegetable stock
2 tbsp lemon juice
1/3 cup greek style yogurt

Directions

1. Preheat oven to 400 F to roast garlic and mushrooms
2. To roast garlic, slice about 1/4 inch off the top of both heads of garlic to expose cloves. Drizzle 1/2 tsp oil onto exposed cloves and wrap each head in foil. Place wrapped garlic heads onto a tray and roast in oven for about 40 minutes or until garlic is light golden brown and very soft when gently squeezed. Leave oven on and set at 400 F. Allow garlic to cool slightly and then gently squeeze into a small bowl. Set aside.
3. In a small bowl, toss all mushrooms with 1.5 tsp oil and 1 tsp thyme and season with salt & pepper. Place mushroom mixture onto a parchment lined baking sheet and roast, stirring occasionally, for 20 minutes or until tender and golden. Reserve 12 pieces of roasted mushroom for garnish.
4. Meanwhile, in a large saucepan, heat remaining oil over medium-high heat. Add onion, zucchini, and 1 tsp thyme to pan and saute until vegetables are soft, about 5 minutes. Add roasted mushrooms, garlic and stock. Bring to a boil. Reduce heat to medium-low and simmer for about 20 minutes.
5. Puree soup with a hand blender until smooth. Season with lemon juice, remaining thyme, salt and pepper. Divide soup among 4 bowls and serve each with a dollop of yogurt and 3 reserved roasted mushrooms. Serve immediately.

Recipe courtesy Clean Eating magazine, Sept/Oct 2009

The Truth about New Years

I'm happy to welcome Ivy Lim from iPower Fitness, to Spring NUs! Ivy is a personal trainer, and founder of iPower Fitness, a boutique fitness studio exclusively for women in Brampton. Ten years ago Ivy herself was faced with a series of personal and health challenges and gained an excess of 35 pounds. As a single mom, with time constraints, she found the courage and determination to get back her health, and has since transformed her life, sharing her amazing results with other women who are looking to get their health, body, and energy back!

I asked Ivy to give us some tips and perspective from the physical fitness world to set us off on the right path in the New Year. Here is her take!

Oh the New Year, what does it mean for you? For me, it's a time when I look back and see the changes I've made in the past year. I can certainly attest to how much things can change, how much you can overcome, and how much you can achieve in a matter of twelve months.

Sometimes it's great to let "old acquaintance be forgot," whether it's the person that broke your heart, the debt you have, the habit you never dropped or perhaps the workouts you never got to.

When I used to work at the gym, all the trainers and gym employees marveled at how PACKED the gym was in January. Some would chuckle and say "Just wait until February." Even though deep down we wished the gym would always be this energetic, we knew the unfortunate truth that when February rolled around, the attendance would plummet. And it does, year after year.

So what's it going to take for you to stick to your New Year's resolution? Can you keep the New Year's high? Most of us would need more than the month of January to get the body we want.

If you have:

• 20 pounds to lose... you're looking at 3 months
• 40 pounds... give yourself 6 months
• more than that... you'll need to stay on your program - steady - for a year

Maybe you don't need to weight loss but are just looking to tone up. Well in that case you'll still need minimum 6 weeks to 3 months of a dedicated nutrition and workout plan to shape and sculpt out a toned physique.

So instead of a laundry list of best practices, I condensed it to four straight-from-the-hip points. Frankly, I too get tired of it; you know what you need to do! Only 20% of people keep their New Year's resolution. It may only be 20%, but it's not impossible. I know you can do it, get on top of your game and play it full out.

1. Keep a calendar. Place it where you will see it every day. Start one week at a time. Most of us know what our schedule is like a week in advance. Schedule your workouts a week ahead. Every day that you complete your workout, mark it with a nice big W! "W" for workout, winner, wow, whew, whatever you want it to mean. By the end of the month, you'll be happy to see all those W's on your calendar. Remember you can make workout out some serious fun!
2. Stop making a big deal out of it. Losing weight, eating well, exercising daily - it's all a lifestyle change. You will have to cut down on surfing the web, or channel flipping, staying late at the office, or putting yourself last on the to-do list. Making this change is something you have to make happen, it won't happen by accident. Your body is meant to last 100 years, so asking you to exercise 3 or 4 times a week for just 30-60 minutes - is it really a big deal?
3. Have faith. Many of us go all out for the first 2 weeks, and then slowly our momentum starts to fade. Perhaps you didn't realize just how de-conditioned you were, or how frustrating it is to last on the treadmill for 15 minutes, or how difficult it was to do 10 pushups. Then you expected the weight to just start falling off! You must know that with every change you make, with every healthy bite and every drop of sweat, will come results. It only comes with consistence. Know in your heart that if you are consistently eating well and exercising you will lose weight. Stay with it, day after day - keep the faith
4. Get support. The greatest athletes and leaders all have their support teams and coaches. Surround yourself with people who truly care about your success. Find a workout buddy, join a class, or find a trainer and nutritionist whose personality and style suits you and the things you like to do. As you go through the baked goods section in the grocery store, phone a friend if you have to in order to not pick up those brownies or bag of chips. Put pictures up of your favourite athletes or fitness photos. Subscribe to your favourite health and fitness magazine, travel or outdoor magazine. Go online and get those daily fitness tips or newsletters. Believe that you are fit, strong, healthy - no matter what condition you are at this time. Get passionate about your health and about feeling good, know that you deserve to feel great and energetic.

The New Year to me is also about freshness and forgiveness. It's the perfect time to let go and start fresh. There was a time when I thought I could never get back the weight I was in my early 20's, and that I could never feel toned again. But I kept at it, like a race horse, I put my blinders on and focused on the track, not looking back. Now I can say that I am in the best shape of my life and as each year passes, staying in shape is now something that has simply been resolved.

Ivy Lim from iPower Fitness is the owner of a boutique fitness studio exclusively for women in Brampton, Ontario. The iPower Fitness method of training entails a fusion of core strengthening, traditional weight training and bootcamp exercises, yoga and pilates strength moves, as well as athletic style training. Ivy developed this style of training because it is fun, dynamic, effective, and INTENSE. And... it works!

You can contact Ivy through her website: www.ipowerfitness.com

Wheatgrass

Wheatgrass first became widely known in the West in the 1930s when a man named Charles Schnabel began touting its benefits. Schnabel claimed "15 pounds of wheatgrass is equivalent to 350 pounds of the choicest vegetables." Although science hasn't proved that claim, it has proven that wheatgrass has one of the highest concentrations of nutrients and is the fastest and easiest grass to grow. The best way to absorb its goodness is by extracting the juice.

Wheatgrass works by filling nutritional gaps in the diet and cleansing the blood. It is high in vitamins A, C, and E, containing the same amount of Vit C as an orange. It is also an excellent source of essential B vitamins, which are necessary for normal brain and body development, for helping your body deal with stress, and for digestion and metabolism of all macronutrients. Wheatgrass juice also contains many essential minerals (calcium, magnesium, potassium, iron, sodium) that are necessary for healthy bones, teeth, hair and skin.

Wheatgrass juice contains natural enzymes, which help the body's defense mechanism by strengthening cells and removing poisons from the bloodstream. It helps eliminate toxins accumulated from eating processed food, breathing polluted air and drinking impure water. Wheatgrass is approximately 70% crude chrlorphyll, which can alkalize the body and have a highly energizing effect.

Wheatgrass also has a dilating effect on the blood vessels, allowing blood to flow more easily. This improved circulation means valuable nutrients can be distributed more efficiently throughout the body. It also has an effect on red blood cells, increasing the iron content in the blood.

I do want to make note, however, for those who have celiac disease, or a strong reaction to gluten, Wheatgrass may not be well tolerated and it is best to avoid.

Where to get Wheatgrass:

• juice bars (Booster Juice, Big Carrot juice bar) sell shots of wheatgrass
• health food stores like Whole Foods Markets, Big Carrot, and Planet Organic carry frozen and fresh wheatgrass juices in individual containers
• grow your own wheatgrass at home (http://www.growwheatgrass.com/)

How to Take Wheatgrass:

• take on an empty stomach
• start with a quarter of a shot and build up to a full shot, gradually
• chase it with a glass of water
• mix with other vegetable juices such as celery, parsley and spinach

Recipe: Simply Green Juice
from www.wheatgrassforlife.com

Ingredients
stalk of celery
4 large spinach leaves
half cup parsley
2-3 inch round of wheatgrass
1/4 cup water (optional)

Directions
Wash greens thoroughly, cut up celery and juice everything
dilute with water if desired

Cleansing & Detox

So the New Year is almost upon us, and after a holiday season that was likely filled with sweet treats, alcohol, late nights and rushing around, it's time to give our poor ol' bods a break! You may be feeling a little sluggish, perhaps a few extra pounds found their way around your mid-section, and you just feel like you could use a good cleansing to wash away the impurities you've been exposed to over the last few weeks.

You've probably heard the words "detox" and "cleanse" frequently, but might have wondered what's the difference? Actually, they're used pretty interchangeably. Let's start with dictionary definitions from Merriam-Webster:

Cleanse: To rid of impurities by, or as if by, washing.
Detox: to free from an intoxicating or addictive substance, or dependence on such a substance.

Pretty similar, right? So "cleansing" and "detox" mean taking out toxins and addictive stuff, like sugar, nicotine, alcohol, caffeine, and chemicals (coined "SNACCs" by detox doctor Elson Haas). But removing toxins is only one side of the cleansing equation. The other side, which is just as crucial, is adding in nutrient dense whole foods. So the formula is simple - reduce SNACCss and increase whole foods.

Now keeping our formula in mind, there are different degrees of cleansing. You can go out int he desert and live on water for 40 days to cleanse. That's pretty extreme. On the other end of the spectrum, you can simply eliminate one food that you rely on every day. It could be your morning bagel, your 3pm mocha latte, or the fast-food drive through lane you find yourself in on the way home from work.

Remember, eliminating toxins is only one side of the equation. So you've decided which SNACC you're getting rid of. Great! Now what do you add to your daily diet? We suggest green vegetables, and lots of them! Some examples of green vegetables are kale, collard greens, dandelion greens, spinach, arugula, broccoli, and asparagus. They are the foods most missing in our modern diets, and are loaded with beneficial phytochemicals and cleansing fibre. You may be thinking "But I don't have time to cook green vegetables." Well, it can be as quick and easy as simply putting them in your steamer for 10 minutes. Another great option is to use liquid greens - you can get them in powdered form and mix with water or juice, or you can use wheatgrass (Click here for more info on Wheatgrass).

You might be wondering about herbal detox kits or formulations that you can buy at the health food store. These herbs and formulations can be a good addition to an intensive cleansing program, and whether this is your first cleanse or you're a cleansing pro, there are different formulations available for all levels. I would encourage you, however, that if you've been eating a lot of processed foods and have been short on getting your 5 to 10 fruits & veggies every day, then simply removing processed foods and introducing fruits, veggies, and of course lots of water to help keep things flushing out, will actually be a fairly intensive detox for you already. Your liver will love all the vitamins and minerals you give it to help the process along. Even just this simple change can result in a "healing crisis" or "detox reaction" which can result in 1 to 3 days (on average) of low energy, mild headaches, or perhaps even flu or cold-like symptoms. Go gently and gradually and be kind to your body, get some extra rest, and drink lots of water and soothing herbal teas.

Now our detox formula - toxins out, whole nutrients in - applies to every part of your life, not just food. Where in your life do you have emotional and physical toxins that you can cleanse? Now is the time to examine your career, your relationships, your home and your spirituality. Once you've identified toxins to remove from your life, ask yourself where you can add more sou-feeding joy.

If you liked these tips and want to learn more indepth about cleansing and detox, consider registering for our Teleclass on Detoxification that is part of our 2010 Vitality & Natural Weight Release Telecass Bootcamp series starting in January. You can find out more about it by going to Spring Renual BOOTCAMP. We are currently creating a sign-up list, so put your name in now if you're interested in joining the program!

Want to know how to burn more fat with what you eat for breakfast?

A recent, albeit small, study indicates that by choosing whole grains at breakfast, you will experience a boost in fat burning during exercise later in the day! It's the low-glycemic-index (aka: High FIBRE) in these types of carbs that do the trick. Your goal is to get 6 grams of fibre with breakfast. Here are some examples of high fibre choices:

• whole grain cereals with a minimum of 3g of fibre per serving - be mindful of the sugar content of your cereals though, aim to get 3g or LESS of sugar per serving. It's not that easy to find these cereals, but some example of decent choices include Fibre 1, All Bran, PC Blue Menu whole grain flakes. There are also yummy and satisfying oatmeal (not those pre-packaged, artificially flavoured and sweetened ones... real, old fashioned oats flavoured with a bit of agave nectar or maple syrup and some fresh fruit, throw in some nuts, some ground flax seed... now THAT'S oatmeal!), or try making an oatmeal from quinoa (here's a RECIPE for you!)... or try making a home-made muesli with a mix of oats, buckwheat (kasha), pumpkin seeds, walnuts, dried cranberries or raisins, and soak it in some water overnight to soften it up, then add some diced apple or other fruit in the morning and sprinkle with cinnamon.
  
• fruit - berries like blueberries and raspberries are very high in fibre, not to mention super healthy antioxidants. Plus they're delicious!
• whole grain toast (again, look for breads with 3g of fibre or more) with almond butter or natural peanut butter and a banana
• whole grain home-made muffins with nuts and fruit

I would also recommend adding an egg, some lean breakfast meat, or a protein powder to further keep you satisfied and energized until lunch, and keep your blood sugar steady. Eating protein also helps give an extra boost to your metabolic rate, by as much as 30%, just in the act of digesting it!

And don't forget, eating breakfast regularly is one of the most important things you can do to set yourself up on the right foot to keep your energy steady throughout the day, to keep yourself mentally sharp, and fend of cravings for sugary foods and caffeine. Especially important at this time of year when holiday treats seem to be popping out of the woodwork everywhere we turn!

Reference
Real Age

Spring's Top 10 Tips for Healthy AND Delicious Holidays...Without the Deprivation

It is officially that time of the year... after a rather extended autumn and a lovely mild November with record-breaking LACK of snow in the Toronto area, tonight we are expecting our first winter storm. Well, we knew it had to happen at some point, right? And hey, it might just help us start feeling the spirit of the holidays, right?

Now, aside from snowmen, and busy malls, and twinkling lights, and gift giving, this time of year is also famous for something else: Weight gain. Now, reports of the average weight gain at this time of year do tend to be a little exaggerated... it's often said we average between 7 and 15 pounds gained throughout December. In reality, the average person only gains a pound or two. However, that pound tends to be permanent and difficult to shed. AND, those who are already overweight tend to gain more, closer to those old "averages" of 7 to 15 pounds. The thing that really smarts is, only one week after Christmas we have New Years Eve, that night when we all want to look our best, most glowing version of ourselves, and that one week isn't really enough to get things back under control to fit into that little black dress.

So, without further ado, here we have my Top 10 Tips to help you minimize the damage that can happen, while still allowing you to enjoy the indulgences of the holiday season:

1. Aim to maintain. Consider purposely building a plateau into your weight release plan. The break from strict monitoring can give you a boost both mentally and physically when you get back to it in the new year.
   
2. Always eat breakfast... and while we're at it, lunch too. Don't "save" your calories for that party later on. That's a sure way to set yourself up to lose all control when those plates of Christmas cookies, fudge, and other goodies are lined up on the dessert table before you, AND it's a sure way to set your body up to hold onto every calorie of those morsels you indulge in. Just eat a balanced diet throughout the day, and go the party with your appetite in check.
3. Be prepared when you hit the malls. You're going to get tired, thirsty, and unless you have the patience of Saint Nick himself, you're going to get annoyed. And if you're hungry on top of that, I fear for those people who wander aimlessly in front of you causing you angst. Bring some healthy snacks - a little baggie of almonds and goji berries or raisins, an apple and a piece of cheese (if you eat dairy), or if you'll be gone on a shopping spree, bring a tuna sandwich on whole grain bread. And for heaven's sake, don't forget your water!
4. Go easy on between meal snacking and sweets... if you must nosh, load up on veggies with a bit of healthy fat dip or dressing. If you do have some "treats", balance them out with a small handful of nuts or some lean protein to help minimize the impact on your blood sugar and keep you from crashing and cravings.
5. DO continue your workouts. It will help keep your energy up, help you sleep well, reduce your stress levels, and contribute to burning off some of those extra calories you may be consuming. Just do it!
6. Don't burn the candle at both ends. Get your rest, delegate, prioritize. Consider making your holiday get togethers a little less elaborate... make them warm and welcoming and don't strive for "perfection." Plan ahead and organize shopping lists and timelines... a bit of advanced planning saves a lot of stress. Consider hiring out some help such as a caterer or house cleaning service to take the pressure off. In a word: De-stress!
7. At parties, be mindful of alcohol. No one says you can't enjoy a glass or two of something... but pace yourself! You know that if you go overboard, not only will you pay for it the next day, but it will weaken your will and you will likely overdo it on the food as well. Have a glass of water (sparkling if you like) in between bevvies. And try to avoid creamy liqueurs, they're packed with fat and sugar. Stick with a glass or two of wine, light beer, or maybe some gin & tonic or vodka and cranberry.
8. Don't deprive yourself, but be picky about your indulgences. Make your choices "worth it", and be reasonable with portions. Practice what Darya Pino calls "rational indulgence." That is, enjoy things that you have reason to enjoy in quantities that leave you satisfied - don't abandon your health or get too obsessive. Remember, you will have the chance to eat another cupcake, you dont have to have 3 of them today!
9. Some will tell you not to take seconds... but I think that leads to overdoing it on the firsts and maybe on foods that looked better than they tasted. Take a little bit of whatever you like, but only a little... a taste test. Then you can go for seconds of only those things you REALLY liked.
10. Leave guilt at the door. Sure, the holidays are about spending time with friends and family, see the excitement on the kids' faces as they see what Santa brought them, and about extending good will to all mankind. But come on. Let's be honest here. They're also about cookies and cakes and stuffing and piping warm bread and chocolates and candy canes and... need I go on? Food is a big part of our celebrations at this time of year. It's nothing to be ashamed of, or feel guilty for, to partake in this part of the holidays. Do it consciously, do it with some restraint, but for heaven's sake, whatever you choose to do, ENJOY IT. Even if you do put on a couple of pounds, if you didn't at least enjoy it, it really is a complete waste for your waist!
    

Happy Celebrating Everyone!