Blog Archives

Top 10 Tips for Staying Fit and Healthy

I want to preface this list by saying that I am NOT an expert in fitness or healthy living. I am not a trainer, and not even very coordinated when it comes to organized workouts. (I was the one in the back of the aerobics class who was always up when everyone else was down.) I tell you this because I want you to know that ANYONE CAN DO THIS. It is worth the effort, and you will feel better.

general-085

me in Oct 2013 before I started Insanity

kpl-combat-after

me in January 2016 after finishing Les Mills Combat

The biggest step is in choosing to make a change. Yesterday I shared my good fortune and cause for inspiration in my column, Good Genes, Vanity and the occasional Cream Puff. A girlfriend of mine was much more elegant when she said,

‘Take care of your body. It’s where you live.’

Any way you put it, the secret is to just get up and get going. Maybe you don’t “work out” like I do, but get interested in something and move! Use your muscles, use your mind, and most importantly, use your heart. Be inspired, and share your passion. Compliments and encouragement I have had from others has been my biggest motivation. My husband has been my rock, and he spurs me on. Your comment might be what inspires another person.

You do need to be accountable to yourself. Finaccountability-quote-wowd a reason to want to keep going, not an excuse to stop.

 

 

If you do choose some kind of physical exercise as a part of your life, here is what has helped me:

  1. Start small – set yourself up for success. Don’t begin with something like “Insanity” unless you’re already in good shape. Don’t feel like you have to keep up with anyone else in class. This is about the long haul – if you kill yourself now, you’ll never get to see the results.
  2. Find a workout you enjoy, even when it’s tough. If you go to a class and you don’t like how the instructor talks, pick a different class. Not everyone likes to be barked at, but some find it motivating to do boot camp. Find your groove.
  3. Include energy snacks like smoothies around workout time. Women especially can be bad for having enough fuel in their bodies. Let me tell you from experience, you don’t help your diet or your fitness by working out on empty. Get used to having some kind of snack half an hour before your workout, and something afterwards too. You will perform better and improve faster. These are smart calories.
  4. It’s okay to look silly. Especially when you first start, you have to learn the routine. Remember, the instructor you see at the gym or on the DVD has been doing this for a while. You will look better soon. funny-fitness-picture-nailed-it
  5. Use a mirror to help get the moves right. (go back to tip #1 if this stresses you out). Listen to what the instructor says and think about which muscles are working, how they say you should feel (e.g. abs tight, triceps pushing, etc.) You will see your improvements as you get better.
  6. Don’t be afraid to take a break – just don’t give up. The instructors might not be drinking water or stopping, but they do this for a living. When they tell you to drink, do so. If you feel like you need to catch your breath or relax your muscles, that’s okay. Take a short break and then get back in there!
  7. Find someone to encourage you during your workout. Maybe this is a buddy who is with you, or it might be a virtual helper. I have my hubbie who sometimes is there working out and cheering me on when I get tired. I also have a picture of my daworkout-encouragement-minionsd on the wall; he was my first coach, and seeing his face when I feel “blah” always helps me. I know music or motivational talks help others. Find your shot of adrenaline and keep it handy.
  8. You will feel sore, even 2 days after a workout – it means your muscles are getting stronger. (see #10 below for help, and #6. ) The first time I did the “Insanity” program with Shaun T, it took me 90 days and not 60 – and the first 2 weeks I had to pull myself up the stairs using the railing. But I made it. That was 3 years ago.
  9. Eat and drink properly. Drinking at least 2 litres of water is one of the best healthy habits you can have. Eating as much natural food as you can is another. Eat to enjoy the food, to fuel your soul. It will thank you. (remember, this includes the occasional cream puff!)
  10. Vary your workout, and take days off. You might really like a certain DVD or class at the gym, but your muscles need to be confused to really improve. Changing exercises helps you work all the muscles and not just certain ones. (I have 20 different workouts I rotate through.) life-is-like-riding-a-bike-einstein Days off also help your muscles recover enough so you can push harder without injury.  *This is where you might want a trainer to help you out, especially if you work out on your own.

I hope this helps. I’d love to hear your comments, whether you are new to this or you have secrets you want to share. For me being healthy is just as much about being in shape as it is eating good food. I want to live long enough to enjoy all those meals on my bucket list. I want to share those memories with loved ones. I want to pass along my passion to young people so they can live happy and healthy lives.

The last part of this puzzle is our body image. Especially for women, this is an ongoing battle that continues to frustrate many. I can’t say that I love where our society is at in representing the female form; I thought we would be better about appreciating individuals by now. It seems to me if we can be happy and healthy in our own skin, then that shape is our ideal form. We are not all meant to be “skinny bitches”, if you’ll pardon the term.

 

I’d like to close on positive thoughts:  Get some exercise to feel good. Eat good food. Love yourself. Share all those good things with others. It’s what I call the good life. We all deserve it.

me and my hubbie on holiday in Jamaica, January 2015

 

Blogger confession – time for a few Hail Marys and a new post

I have been a bad blogger. It’s been 7 months since my last post. I did keep writing my weekly Castanet column and I have put up more recipes, but I haven’t been present and for that I apologize. With a new year starting, I am resolved to post regularly again. So, here is the new beginning.

My new approach is this: How about a “Foodie Thought of the Day” ? Maybe it will be short and sweet – an image of something I found or a recipe I’m trying. Sometimes I’ll aim for more of a pondering post, with commentary on a topic. But every day I do think of food, so all I have to do is share that here, with you.

foodie-thought-of-the-day-banner

I’m hoping you’ll help me out… tell me if I’m crazy, or lucked out and found something you like. Complain if you think I ramble too much! Complain if you don’t think I’m sharing enough.

So, here it goes: 2017, the year of foodie tidbits!

And just so you don’t think I’m jamming out on the first 2 days of the year here are the ideas already in my calendar:

  • I read a great little article in Saveur Magazine by a father who taught his daughters to cook at an early age. They both embraced the kitchen as a fun place; one of things they came up with was “Fakesgiving”, a celebration dinner like Thanksgiving that is held once a month, so everyone can enjoy those fancy or exotic dishes or try something new more often than just once a year. I’m going to have Fakesgiving dinners this year!
  • I had a persimmon for the first time this morning, inspired by an insistent vendor at one of my fave foodie haunts, the Granville Island Market. I highly recommend them – they are tangy, sweet, with a smooth texture and a beautiful exotic flavour. In case you’re skeptical, check out these benefits!

persimmons-why-they-are-good

See you tomorrow! Eat, drink and be merry 🙂

Sandwich Making for Dummies

An example of a really sad sandwich, not something to aspire to...

An example of a really sad sandwich, not something to aspire to…

I just consumed the few edible parts of what was called a sandwich by a shop in Revelstoke that shall remain nameless as I hope this was an unusual occurrence. It has prompted me to write this post, thus preventing further such lunchtime tragedies. This sandwich was not quite as pathetic as a BLT I once had that was missing the bacon (1/3 of its identity!!) Dare I say there is such a thing as sandwich etiquette?

 I’d like to offer up some simple tips for a successful sandwich:

  1. TAKE YOUR SANDWICH SERIOUSLY. If you own or work in a sandwich shop, eat your product and make sure it works. This should be good value food, something you are proud to share with others. If you are making a sandwich just for you, then take a minute to prepare something tasty that you will enjoy, not endure. Even a PB & J deserves a little respect 🙂
  2. If you are taking orders in an establishment that makes sandwiches, please TAKE THE ORDER CORRECTLY AND FOLLOW UP TO ENSURE IT GETS MADE CORRECTLY. (Do I sound like a Seinfeld episode?)  I ordered a vegetarian sandwich on multigrain. My companion ordered turkey on white. I got vegetarian on white, and he got turkey on multigrain. I would have preferred waiting when the person handing over the bag discovered the error rather than eat something I didn’t order.
  3. When including vegetables such as cucumbers and tomatoes in a sandwich, SEASON WITH SALT AND PEPPER. Even when you’re using the freshest ingredients from your own garden, a touch of seasoning won’t hurt, and with the commercial groceries most establishments use, salt and pepper can be life savers in elevating the taste of the finished product.
  4. Remember, NOT ALL MEATS & CHEESES ARE CREATED EQUALLY. Choose one that fits the tenor of the rest of your sandwich. Tomatoes and lettuce from the garden deserve something more than a Kraft Single or a slice of processed turkey.
  5. For condiments and spreads, DISTRIBUTE EVENLY on the bread or wrap. If you’re going to count this item as a component that contributes to the flavour of your sandwich, then you want to taste it with every bite. Don’t be chinzy! (If it’s too expensive to spread all over, then don’t use it; otherwise you’re just teasing people.) 
    misproportioned sandwich

    A sandwich out of proportion – too much bread versus filling. It’s also hard to fit in your mouth!

  6. BUILD YOUR SANDWICH PROPERLY so it holds together as you eat it. No one wants salami slapping on their chin, or tomaatoes and cheese sliding out the back end on the first bite.
    1. The bread or bun needs to hold together, not be so soft that a spread or other moist filling makes it go squishy. If it’s toasted, then don’t wimp out – make it crispy! Otherwise it’s just warm bread. Don’t use anything too crusty though, or you won’t be able to bite through the whole sandwich.
    2. Tomatoes, cucumber and other slippery ingredients need to be not-too-thick, or they will slide around too much. Try to put other ingredients in between two slippery ones if you have them.
    3. Lettuce works best if it’s in bigger pieces, or entirely shredded. Little torn bits don’t give even distribution.
    4. Bigger is not always better. You should  be able to fit the entire width of the sandwich in your mouth, so you can taste the whole thing.
      Dividing lunch components so they don't squash each other or leak is important for your enjoyment.

      Dividing lunch components so they don’t squash each other or leak is important for your enjoyment.

  1. PACK YOUR SANDWICH PROPERLY. If you’re not eating a sandwich immediately then this is an important element to enjoying it later.
    1. Squishy ingredients are best wrapped separately, to be added just before eating.
    2. Bread softens when wrapped, especially with added fillings, so consider that when choosing your bread in the sandwich-making phase.
    3. Don’t drop an apple on top of it. If you must pack harder things in with your sandwich, think about a plastic container, or pack those items under the sandwich in your lunchbox or bag.
    4. Be food safe. If your sandwich has dairy, meat or fish it should stay as close to fridge temperature as possible until you eat it. Use an insulated container and cold packs if need be.

 

Now, that’s not so hard, is it? Trust me, you won’t regret taking a moment to appreciate this simple portable meal. Show your sandwich some respect and you will feel better about yourself all day.

A happy sandwich!

A happy sandwich!

Let’s Talk Turkey

This is a guest post by my husband, Chef Martin Laprise. Martin offers many of these tips at his festive season dinner parties and they are always met with lots of grateful thanks and visions of light bulbs over the head. I hope they offer you some assistance in enjoying the holidays as much as possible and not stressing out 🙂

?????????????????????????????

Cooking a holiday feast is always a lot of pressure for the cook. There are lots of dishes to prepare for this dinner, and everyone expects it all to arrive at the table hot and beautiful. I have news for you – this takes practice, and just like the girls on the covers of magazines are retouched, so are the turkeys! So set yourself up for success with these few pointers:

  • Brining your turkey adds moisture, so if you are worried about a dry bird, use this technique before you cook (usually overnight for a turkey). There are lots of great recipes on the internet for brines – choose the one you like. NOTE: basting your turkey will NOT make it more moist. I don’t care what Gramma told you. Once the meat starts to cook, no moisture will go in. This is not my opinion, it’s a scientific fact.
  • If you want a beautiful turkey to present on your table, start out with it covered in foil paper. You can always make it darker at the end of the cooking with a blow torch (like the magazine people do), but if it gets too dark, you’re stuck. Also, during the cooking time rotate the turkey at least 3 times (make sure it completes a whole circle) – even if you are using a convection oven. This will help it to cook evenly.
  • To make a stress free gravy, buy an extra turkey leg and make the gravy with that while your turkey finishes cooking. Brown the leg really well, make a stock, thicken with flour and voila! Awesome gravy that didn’t have to happen at the last minute.
  • If you want a stuffing recipe, you can check out the one I put up on my website for Thanksgiving turkey – it works great at Christmas too.

If you would like more cooking tips from a handsome Okanagan chef, book me for a dinner in your home. I will come to your house with the ingredients and cook everything from scratch. You can watch and ask as many questions as you like 🙂 Feel free to send me an email to arrange a booking. To see more of what I do, check out my website at www.thechefinstead.ca

Spring Tips

I’m in the UK visiting friends; we have not only enjoyed great food and drink but we are also “solving the problems of the world”, so to speak. I thought I would share some of our wisdom with you…
We were sitting around the table this morning dunking our rusks in our respective hot drinks, and “spring cleaning” came up. The discussion centred around all the tasks that come around with the changing of seasons. There were people there from England, South Africa, Germany and Canada, all contributing their pearls of wisdom. From an international group of experience, here are our best tips:

– when its time to change the clocks for daylight savings in spring and fall, put a reminder to change the batteries in your smoke and CO2 alarms (did you know that clocks change at a different time in Europe? They change later in spring and earlier in fall)
– Invest in a pair of rubber boots for early spring and late fall walks and “mucking out” the yard or garden; add a pair of heavy wool socks and/or fleece insoles to ensure your toes are toasty (L L Bean is great for buying these items online)
– when making hot cocoa after a cool afternoon outside, stick to real cocoa instead of prepared syrups for a richer taste. Add 2 tbsp cocoa and 1 tbsp honey or sugar per cup. Add a pinch of ground cinnamon for an extra cozy taste 🙂
– when your lovely ceramic tea cups get stained after much use, put a tsp of bleach in them with hot water poured to the top and let them sit overnight. Rinse them well and they look like new!
– when you’re baking tea loaves (banana, lemon, etc. – see my recipe archives for ideas if you need them) bake 2 and freeze one. When you have friends coming over for tea or book club or company coming, just thaw it overnight.

I could go on forever but I’ll leave that for other columns. I hope these tips help you out, or perhaps inspire you to invite a friend for tea so you can share your own tips.

Cheers!

20130406-173041.jpg

%d bloggers like this: