Thursday, June 30, 2011

Recipe Day


  • 2 slice(s) whole-wheat sandwich bread, crusts removed, torn into pieces
  • 8 ounce(s) white mushrooms, wiped clean
  • 3 teaspoon(s) extra-virgin olive oil, divided
  • 1  medium onion, finely chopped
  • 2 clove(s) garlic, minced
  • 1/2 cup(s) Scallion-Lemon Mayonnaise (optional)
  • 1 pound(s) lean ground turkey breast
  • 1  large egg, lightly beaten
  • 3 tablespoon(s) chopped fresh dill
  • 1 1/2 tablespoon(s) coarse-grained mustard
  • 1/2 teaspoon(s) salt
  • 1/4 teaspoon(s) freshly ground pepper
  • 6  whole-wheat buns, (optional)
  • Lettuce leaves & tomato slices, for garnish

  1. Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. Pulse mushrooms in the food processor until finely chopped.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion, garlic and the mushrooms; cook, stirring occasionally, until tender and liquid has evaporated, about 10 minutes. Add to the breadcrumbs and let cool completely, 15 to 20 minutes.
  3. Meanwhile, prepare Scallion-Lemon Mayonnaise, if using.
  4. Preheat grill to medium-high.
  5. Add ground turkey, egg, dill, mustard, salt and pepper to the mushroom mixture; mix well with a potato masher. With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
  6. Oil the grill rack. Brush the patties with the remaining 1 teaspoon oil. Grill until no longer pink in the center, about 5 minutes per side. (An instant-read thermometer inserted in the center should register 165 degrees F.) Meanwhile, split buns and toast on the grill for 30 to 60 seconds, if using. Serve burgers on buns, garnished with lettuce, tomato and Scallion-Lemon Mayonnaise, if desired.

Wednesday, June 29, 2011

The Clean and the Dirty

This time of year seems so much easier to stick to a healthy diet with all the fresh fruit and vegetables out there.  We recently came across this article and thought we would share.

There was recently a report done by the Environmental Working Group.  They listed the top 12 fruits and vegetables that rank highest in pesticides and the top 15 "Clean" fruit and vegetables.

The article suggests to buy organic.
On the "dirty dozen" list are:
1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Imported nectarines
7. Imported grapes
8. Sweet bell peppers
9. Potatoes
10. Domestic blueberries
11. Lettuce
12. Kale/collard greens
The group also lists the "Clean 15," or those that rank lowest in pesticide residues. These are:
1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplant
9. Domestic cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms
Please click here to read the full article.

Tuesday, June 28, 2011

Daily Meditation

It seems that more and more people are dealing with stress in their daily lives.  Some of the top reasons for stress are:  Jobs, Life Changes, Family and Finances. 

Meditation has been proven to help with daily stress.  Below is an article I found with the many wonderful benefits of meditation.  I encourage you to start with just 10 minutes a day and see the difference it makes in your daily life.  We all deserve some quality time to just be and to forget about what is next on our to-do lists.

Reasons to Meditate Daily

Here’s a short list of the benefits that come from a daily meditation practice….

1. Your life becomes significantly more clearer and calm
The hustle and bustle of everyday life is choking our minds of the peace we deserve! Our technology advancements shouldn’t suffocate our minds, it should allow us to achieve more peace. 
Meditation helps put those events in perspective for our daily tasks.

2. Your blood pressure is lowered
Science has proven it, meditation lowers the blood pressure, which in return is related to your stress levels and stress management.  Much better than taking pills to lower your blood pressure!

3. People around you enjoy your company
meditation leads to higher/positive energy that you are consistently tapping into. This effectively makes you very pleasant to be around, and people like that! People naturally gravitate to the people that make them feel good.

4. Your connection with God is strengthened
Spiritual awareness is strengthened with a daily meditation practice. You naturally become more aware of your surroundings, and higher awareness always leads to a deeper connection with God. The trees begin showing personalities, and the landscape takes on different meanings … all through a deeper awareness.

5. You achieve several hours of sleep in one 20 minute meditation session
Another scientific fact is that meditation is known to put you into a deeper state of rest than deep sleep. Deep 
sleep is associated with a delta brainwave. Deep meditation can drop you into that delta brainwave rapidly, achieving the effects in a shorter amount of time.

6. Problems that seemed very difficult suddenly have clear solutions
For every problem a solution exists. When your mind is clear and your in a state of peace, solutions appear. Being in a state of peace just naturally attracts solutions and pathways into your field of view.

7. Your productivity sky rockets because of your ability to have clear focus
If solutions to problems appear more frequently when meditating daily, then imagine what happens to your everyday tasks. Solutions to everyday life become more and more obvious. And you begin to take note of these subtle changes as your 
spiritual vision grows clearer and wider.

8. Your life expectancy increases
Science has shown that regular meditation will increase your life expectancy. It’s pretty obvious to see … less stress and more peace promotes healthy cells and healthy cells regenerate healthier cells. And likewise, stressed cells regenerate more stressed cells. So live longer by choosing more peace in your life.

9. You effectively reduce stress in your life
Speaking of stress, meditation has a profound effect on reducing stress in your body. Because meditation promotes peace and inner calm, stress dissolves dramatically from this meditative process. Again, science has proven it.

10. You can visualize powerfully when combined with positive affirmations and meditation
Meditation is powerful at clearing the mind and focusing on simple things … like breathing … or a flower. But, it can be used for so much more! To powerfully manifest your desires, you must get into a clear connection with the source of manifesting (God/Universe/Ethers). If your spirits are on high while you visualize then the communication channel for manifesting positive events in your life is strengthened.

While meditating I like to repeat affirmations, otherwise known as mantras, to help focus my energy into the positive. These statements can be as simple as “love” or “I am love, I am joy, I am peace”.

11. You feel fantastic throughout your day!
And finally, when you meditate on a regular basis, you just feel fantastic. Plain and simple. You feel good. Everything else is details

Monday, June 27, 2011

Monday - Benefits of Isagenix

We have decided to make each Monday Isagenix Day.  Our goal is to provide you with some helpful tips and information on all the different products that will help you on your journey to health and wellness.

Most people are aware of Isagenix and the benefits of nutritional cleansing, but are not aware of the skincare products.

IsaDermix infuses skin with antioxidants, anti-aging peptides and hydrators to replenish, revitalize and protect your body’s largest organ.

IsaDermix is great for men, women and teenagers.  There are 3 complete systems to meet your skincare needs:    Age-Defying Collection, Cleanse and Revitalize Collection and the Body: Cleanse and Rehydrate.

To review more information and benefits of IsaDermix, please click on the article below.

You cleanse and nourish your body on the inside, why not do the same for you body’s largest organ: Your skin. IsaDermix skincare cleanses and replenishes your skin the way Nutritional Cleansing replenishes your body. Now you can radiate healthy, beautiful energy both inside and out. By combining the most effective ingredients with advanced technologies, you can bring your skin to its optimum level of health and radiance — and maintaining it for life.

If you have any questions, please do not hesitate to contact us.

Thursday, June 23, 2011

Thursday - Recipe Day!

We have decided to make every Thursday recipe day.  Each Thursday we will post a recipe and then post it to the Recipe Page on our website.  Please feel free to share any of your favourite recipes.  You can email them to us and we will add them to the collection.

I haven't tried this one yet, but love finding new salad recipes and love Quinoa.


Nutty and Fruity Quinoa Salad with Maple Vinaigrette

This quinoa salad is very high in magnesium and makes a tasty side to a weeknight meal

    1 cup quinoa, rinsed 250 mL
    1⁄2 cup sliced almonds 125 mL
    1⁄2 cup coarsely chopped apple 125 mL
    1⁄2 cup coarsely chopped dried apricots 125 mL
    1⁄4 cup toasted unsalted sunflower seeds 60 mL
    1⁄4 cup dried cranberries 60 mL
    1⁄4 cup raisins 60 mL
    2 tbsp finely chopped fresh mint 30 mL
    Maple Vinaigrette
    1⁄3 cup pure maple syrup 75 mL
    1⁄4 cup cider vinegar 60 mL
    1⁄4 cup honey mustard 60 mL
    2 tbsp canola oil 30 mL
    Quinoa is an ancient grain from South America. Some brands need to be rinsed before cooking, to remove a bitter outer coating; others do not. Familiarize yourself with the quinoa brands available in your area to learn whether rinsing is required.
    If you’re making quinoa on the weekend, cook extra to make this salad during the week.
    You can also use reduced- sugar maple-flavored syrup in the dressing.
    The vinaigrette makes 1 cup (250 mL), but you only need 1⁄2 cup (125 mL) for 8 servings. Place the remainder in a jar, cover, refrigerate and for up to 1 week.


    1. In a medium saucepan, combine quinoa and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat to low, cover and simmer for about 20 minutes or until liquid is absorbed and quinoa is tender. Let stand for 5 minutes. Fluff with a fork.
    2. Transfer quinoa to a large bowl. Add almonds, apple, apricots, sunflower seeds, cranberries, raisins and mint; toss to combine.
    3. Vinaigrette: In a small bowl, whisk together maple syrup, vinegar, mustard, oil and 2 tbsp (30 mL) water. Pour 1⁄2 cup (125 mL) of the vinaigrette over the salad, reserving the remainder for another use. Toss salad gently to coat.
    Makes 8 servings
    Nutritional information
    Nutrients per serving:
    Calories 233
    Fat 8.3 g
    Saturated fat 1.1 g
    Sodium 29 mg (1% DV)
    Carbohydrate 36 g
    Fiber 4g
    Protein 6g
    Calcium 47 mg (4% DV)
    Iron 3 mg (22% DV)

    Wednesday, June 22, 2011

    30 Day Shred

    I was at work on Monday, and one of my co-workers came in and said she had tried the 30 Day Shred with Jillian Michaels.  I must add, that she said she was feeling pretty good, but was having troubles getting in and out of her chair.  She informed me that there was a lot of push-ups and squats, but all in all it wasn't too bad.

    Today, I decided I would go out and purchase this 30 Day Shred.  My goal for 2011 (for the past 2 years) is to try to get rid of the stubborn fat that has made a permanent home for some time now.  I had been thinking about joining a gym, but it is hard finding the time especially in the summer with two kids in sports.  (See I am good with excuses)  I really don't know how to describe my experience, except I am sure if posted on America's Funniest Video's I would surely win.  (Just ask my daughter)

    The 20 minutes combines strength, cardio and abs and my favourite a 2 minute cool down.   Jillian had to begin with push-ups (I cannot do push-ups, let alone one minute of push-ups). There is jumping jacks, and skipping just to name a few.  The only thing you require at home is some hand weights and a mat if exercising on a hard surface.

    I am very excited that I completed the 20 minutes, and will definitely complete the 30 days, there is 3 Levels to the 30 day SHRED, I am very interested to see how I will feel after day 1 at level 3.  I think I will give myself a few days at least before even attempting that challenge.

    I highly suggest this video, it would be fun to have people to share the experience with.

    Below is a segment of the "30 Day Shred" I found on YouTube.  Happy Shredding!

    Tuesday, June 21, 2011

    Are You Really Hungry?

    We started coaching a new nutritional cleanser yesterday and she amazed me with some of her realizations.

    It can take some of us longer than 30 days to recognize some of our eating habits. Not this particular individual! There was excitement for her, as she started the program but there was also a lot of uncertainty.

    On more than one occasion yesterday, I heard,"I feel like I should be eating", or 
    "There is no way this snack is going to keep me full". By the end of the day though, she had this overall feeling of accomplishment and pride. She had not only made it through the day, but realized that what she ate was really enough and that she was feeling pretty good.  

    It amazed me that when she was having a moment where she was feeling like she needed more she would stop and say, "I don't think that I am really hungry. It just feels weird having a hard boiled egg for a snack or some cut up vegetables, I would normally eat more."

    We are very proud of our newest cleanser and her accomplishments. We can't wait to see her results.  

    As we say, this is not about a diet, it is about a lifestyle change. The changes we saw in this person in just one day, are truly amazing.
    This is what makes our job so much fun.

    The below article gives some great tips on helping decipher if  you are really hungry or if it is just your mind playing tricks on you.

    I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” ~Unknown

    Being in control means being healthy and happy

    Most people at some stage eat when they’re not physically hungry maybe at a party or holiday celebration, or sometimes just because the food is so delicious it’s hard to resist.
    Are you really hungry?
    When you’re physically hungry you tend to have difficulty concentrating, you can’t perform to the level you usually do, and you might even feel a rumbling in your stomach to alert you that your body needs food.
    Then there is psychological hunger and lots of things trigger it. The aromas and presentation of food and your own emotions such as boredom or depression, to name a few. Or when a food is really delicious, the clues that tell you you’ve had enough don’t kick in the way they should and you end up eating more than you physically need.
    Are you really hungry or is your body playing tricks on you?
    Next time you feel a rumble in your tummy wait 5 or 10 minutes from the time you feel the hunger pangs. If you’re still hungry chances are your body really does need the nourishment. The same goes for that second serving if you’re eating appropriate portions of a balanced meal, one serve should be enough. If it’s not, take a break and do something else for 10 minutes before you refill your plate. If the distraction cures your appetite then you’ll know it was psychological hunger. Eat slowly and chew your food fully. If you eat slowly and savour each bite you are likely to eat less than if you gulp your food down. Focus on the food, don’t eat mindlessly in front of the TV, the computer or at you’re desk as you’re still trying to work. Instead take some time to actually taste and enjoy the food. Wholesome nutritious foods, particularly low-fat proteins and whole grains tend to make you feel more full for longer than their fatty counterparts.
    Emotional eating
    1. Do you eat because you’re bored?
    2. Do you find yourself craving food when times are stressful?
    3. Do you raid the cupboards when you’re in a bad mood, upset or depressed?
    Some people turn to food for reasons other than hunger. We eat to celebrate or commiserate; we eat when we’re sad, lonely, bored, or anxious. This is called emotional or comfort eating. If you eat to soothe your emotions chances are you will be eating too much, and the foods you are choosing won’t be nutritious ones. Often you will be uncomfortably full at the end of an “eating therapy session” and burning off all the kilojoules you’ve consumed will be a challenge to say the least. It’s common to turn to fatty, sugary foods for a quick feeling of pleasure. But eating doesn’t resolve the problem it’s only a quick fix with a long-term impact on health and well-being.
    Signs to recognise emotional eating include:
    • you’re craving junk food
    • the cravings come suddenly
    • you eat without thinking about what you’re doing
    • you don’t feel satisfied at the end
    • you feel guilty
    • you have some sort of unpleasant emotion when you’re eating.
    Dealing with non hungry eating
    The important things to remember before you eat is to:
    • stop and rate your hunger to see if you’re really hungry?
    • if you’re not hungry, how are you feeling and why are you heading to the fridge?
    • try to figure out what’s motivating you
    • if you’re feeling anxious try talking to a friend or health consultant about your feelings
    • if you’re sad take time to reflect or get help
    • go for a walk or try another form of exercise to de-stress, or
    • put your favourite music on and enjoy

    Monday, June 20, 2011

    He's Not "Just a Boy", He's Very Special

    This article was written by a friend and was published in a local newspaper.  Please share with your kids, it really is a must read!

    He’s not ‘just a boy,’ he’s very special

    By Susan Farrelly, Guelph Mercury Community Editorial Board

    I was out for lunch with some friends a few days ago and our conversation turned to our children. Most of our conversations do.
    One friend began to tell us about the struggle that her son is having. He’s in Grade 8 in our community. She shared with us a piece of writing he had produced.
    She had asked him to write a pro and con list about going on his school’s Grade 8 graduation trip. But for a spell-checking, this is what he wrote:
    I am just a boy who didn’t have any choices about the hell I have endured.

    I am just a boy who couldn’t wait to go to school and learn and be liked.

    I am just a boy who wanted to make friends and be part of the team.

    I am just a boy who didn’t get to realize this dream.

    I am just a boy who would walk around the playground, alone and sad, as I watched other kids play soccer and wished they would call me over to join in — just once.

    I am just a boy who never got picked for a team and was always last picked in gym class.

    I am just a boy who was teased for lacking in athletic ability and mocked for the way I run.

    I am just a boy who desperately wanted to share my story but had to suffer in silence for fear of more torment.

    I am just a boy who had to suck it up and pretend I was fine and it didn’t matter.

    I am just a boy who wanted a friend and a confidant.

    I am just a boy who wanted to be accepted for my differences but liked more because of them.

    I am just a boy who looked forward to ending my primary school years better than they started.

    I am just a boy who wanted to go on the year-end trip with my classmates feeling a sense of belonging.

    I am just a boy who just learned that I am not accepted and I don’t belong.

    I am just a boy who won’t be victimized anymore and will make choices that will not subject me to the constant messages of you don’t matter or you are a freak.

    I am just a boy who will leave elementary school the same way I started, wanting a friend, wanting to feel accepted wanting to be “one of the gang.”

    I am just a boy who had to be brave and pretend that none of this hurt.

    I am just a boy who is funny and kind and plays by the rules.

    I am just a boy who doesn’t understand why subtle yet constant badgering isn’t considered bullying — yet it hurts just as much.

    I am just a boy who is tired of waiting for it to stop, waiting for adults to make kids accountable, waiting for a better tomorrow.

    I am just a boy who is wishing his childhood away because I hear that adults don’t behave that way.

    I am just a boy who loves life, and laughter, and all the things that other kids like and for that I am not different.

    I am just a boy who hopes that one kid understands the impact of being so mean, so unkind.

    I am just a boy who wonders if they think about the cruel things they say, the cruel things that they do.

    I am just a boy who wonders if they are being mistreated and that is why they are so careless with their words that cut through my soul.

    I am just a boy who promises to never ever treat anyone like this.

    I am just a boy who promises to raise children to be kind and thoughtful and tough enough to stand up to those that don’t.

    I am — just a boy.

    I hope parents will read this with their children. I hope teachers will read this to their students. I hope teenagers will read it to themselves.
    I hope after reading this, when young children are playing on the playground, others take a moment to look up for the child that is playing alone to ask that boy or girl to join them.
    I hope when a teenager walks into the cafeteria, they aren’t looking for the table that they always sit at with their friends — but looking for that young person sitting alone to go and join.
    I hope individuals learn to be careful with their words because they cannot be taken back.
    I hope when individuals hear a person mocking another they have the strength and courage to stand up and say that is not OK, no matter what the situation is.
    I want to thank this young man for letting me share this beautiful piece of writing with our community. I want to tell him he has a very strong voice. The act of writing is powerful. He is beautiful. He is strong. He is a very special boy.

    Thursday, June 16, 2011

    Working With Your Energy!

    I recently came across this article and thought it had some great information.  It is so important  for us to remember our thoughts and emotions play such a huge part in our day to day lives.  Please take a few minutes to read this article and just try some of the tips for a couple of days, and see the changes in your day to day life.


    How To Heal Toxic Energy

    One night I had a powerful dream. I was standing around a water cooler with a group of coworkers. Our conversation seemed to be cordial, but I became aware that some of the workers were sending psychic/invisible "punches" to the others. I would say to one who'd been punched, "Are you okay?" And then to the other, "Did you see what you just did?" I was shocked by how unconscious people were of their behavior.

    My dream showed the power of our invisible interactions. When we observe how people behave, there may not seem to be any hostility. We may see a smile on the face of someone listening to us. But what is happening on an invisible level?
    We have an invisible dimension that we call spirit -- an aspect I call "who we are beyond our skin." We can't see this part of ourselves, but together with body and mind it makes up our whole being. Whenever we interact with others in the physical world an invisible exchange of energy is taking place too.
    Here are some common phrases we use to describe the behavior of others:
    I felt beaten down.
    He was kicked when he was down.
    She stabbed me in the back.
    I felt like there were daggers coming out of his eyes.
    The group was held hostage by his behavior.
    The room was filled with explosive energy.
    I made a suggestion but I was shot down.
    The energy of violence acts on an invisible, psychic level, but it impacts both our physical and emotional health. The energy is palpable. We simply do not feel well on any level when we live and work in an environment that is filled with anger or fear.
    All indigenous cultures understand the difference between sending energy, such as anger, and merely expressing it. When someone expresses anger he or she is simply acknowledging the feeling of anger, but the anger has no force or movement that could cause harm to another. In our culture, where we only acknowledge what is happening on a visible level, we deny this other level of awareness, so we send our thoughts like "poison arrows" unconsciously, not realizing the harm we do.
    We use the term "sending thoughts" but what kind of thoughts are we sending? Are the thoughts we send to others filled with love, compassion, kindness, and forgiveness? Or are they filled with hate, anger, and fear?
    It is important to understand that having emotions and expressing emotions is part of the human condition. We know from research conducted that when we don't express our emotions illness can occur. As human beings it is our right to have and express the range of feelings from joy and love to fear and anger. Expressing our emotions makes us feel alive.
    At the same time it is important for us to look at what kind of situations and interactions trigger us. We must stop the reaction and learn how to express our thoughts and feelings while at the same time transforming the energy to positive energy that is healing energy for the planet.
    Throughout time spiritual teachings have taught that our outer world is a reflection of our own inner state of consciousness. When we look at the environmental pollution and the state of the world today we are seeing a reflection of our own inner world. If we want to change the world we need to focus on changing ourselves. And this includes the need to be more conscious of the thoughts we send out.
    Here are some simple ways that you can work with to transform energy:
    Breathe: Breathing is one of the simplest ways to transform energy. When you are in a state of reaction your breathing becomes shallow. By breathing deeply you naturally transform your reactive state.
    Set An Intention: When you feel upset just say the following statement to yourself: "I need to express how I am feeling right now, and I ask that the energy of my feelings be transformed into love and light so I am feeding the world with love."
    Think Of A Precious Image: The energy behind your emotions goes out to all living beings. If confronted by someone who evokes strong emotions think of a loved one and impose his or her image on the face of the person challenging you. For example, you might work with the face of a baby kitten, puppy, or your favorite flower. What thoughts do you want to send to those you love?
    Use The Power Of Words: Spiritual traditions teach that words are vibration and the words we use effect our lives. As children many of us used the phrase "abracadabra". This is actually an Aramaic phrase "Abraq ad habra" and means, "I will create as I speak." Use words throughout the day that remind you of the energy of love.

    Be Grateful:
     Think about what you are grateful for. Being grateful always transforms your current state of consciousness.

    Project Strength:
     Don't pity others whom you perceive as suffering--this only pushes them deeper into a hole. When you see people in their divine light and perfection you help give them the strength they need to deal with their troubles.

    Connect With Nature:
     Water can wash away your pain. As you wash visualize negative energy flowing from you and being transformed into light. As you stand in the wind imagine the wind carrying what needs to be released and being transformed into light. Light a candle and imagine the fire transmuting your intense feelings. Or you can bury your troubles in the earth with the intention that the energy be transformed to love.

    Surround Yourself In Light:
     If you feel someone is being energetically hostile toward you, imagine a protective light surrounding you. Some people think of being surrounded by white light. I imagine being enclosed in a translucent blue egg. Find a color that works for you.