Archive for March, 2013

I am Woman See Me Soar!

March 8th, 2013 No Comments Tags: , , , ,

Apparently it’s international women’s day today. I read about it in the paper and gave this notion more thought, hmmmmm.

Awwww women – we are one species with so much potential, yet we’re so misunderstood. We can have so much compassion and kindness then turn on a dime and be tough as nails. We run our lives our families lives and at times can run everybody else’s!! We are master organizers, perfect planners and thoughtful soul sisters.

In history we have come so far against all odds yet have so far to go. Here’s my list of ways we women can move ahead by getting out of our own dang way:

DO – give each other the benefit of the doubt

DON’T – sweat the small stuff

DO – make yourself a priority

DON’T – be a martyr

DO – say nice things that you truly mean to others

DON’T – gossip

DO – have a dream and make it come true

DON’T – keep second guessing yourself

DO – love yourself more

DON’T – try so hard

DO – be natural by being yourself

DON’T – go against the grain

DO – quiet those voices in your head

DON’T – keep trying to be like everybody else

DO – something to make our world a better place

Some of us spend so much time and energy over-thinking things and minding everybody else business when that energy surge is best used on being a better you. Yes today and everyday is woman’s day, because I said so! I am woman watch me soar through my actions – the best way to make your mark onto our beloved world.

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Best Food Forward – Kitchen Convenience

March 6th, 2013 No Comments Tags: , , , ,

Nutrition month lead by Dietitians of Canada meanders on featuring grocery shopping for healthy food. Let’s take a closer look at convenience in the kitchen.

Cooking at home doesn’t mean never using convenience foods. In fact, healthier versions of convenience foods can be time savers when it comes to getting healthy meals on the table. Next time you’re shopping, look for these nutritious options:

  • Pre-cut butternut squash. Simmer in broth to make a nutritious soup in minutes.
  • Ready-to-go stir-fry vegetables. For a quick meal, just add tofu, cashews, or leftover chicken or beef, and you’re ready to go!
  • Crushed tomatoes, sliced mushrooms and pre-cut peppers. Combine these veggies for a fast pasta sauce.
  • Pre-made salads. For a simple, light lunch or dinner, just sprinkle with almonds and serve with whole grain bread.
  • Canned puréed sweet potato or pumpkin. Mix into muffin batter to make mini muffins for a tasty snack.
  • Frozen fruit. Whirl together in a blender with milk and yogurt for an energizing smoothie.
  • Peeled and cored pineapple. Enjoy as a simple and refreshing dessert on its own or with a dollop of vanilla yogurt.

If you want to be dished up a healthy food and eating a tip a day download the free app eatipster at .

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Best Food Forward – Keep it Simple

March 3rd, 2013 No Comments Tags: , , ,

March is nutrition month hosted by Dietitians of Canada. I’ll be featuring their themed content on grocery shopping for healthy food for the month. A perfect way to end winter and ring in spring, don’t you think:

Prepared and packaged meals can be more expensive and less healthy than meals you make at home. Lower your costs by going homemade. Start with these simple make-at-home meal ideas:

  • Homestyle pizza. Lightly brush a whole grain pizza crust with olive oil. Top with lots of spinach, fresh chopped tomatoes, a sprinkle of black olives and a little feta cheese. Bake and enjoy your healthier at-home pizza!
  • Roasted chicken. Instead of grocery store rotisserie chicken, roast your own whole chicken on Sunday, refrigerate and reheat for Monday’s dinner. Use any leftovers to make sandwiches, quesadillas or burritos the next day.
  • Tomato soup. Toss together a pint of cherry tomatoes, a few peeled cloves of garlic and a chopped onion. Drizzle with a little olive oil. Roast in a baking dish in the oven until vegetables are soft. Blend with low-sodium chicken broth and warm. Bursting-with-flavour homemade soup!

Visit for more information about what else is happening in this nutrition month.

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Best Food Forward: Plan Shop Cook Enjoy!

March 1st, 2013 No Comments Tags: , , , , , ,

This March Dietitians of Canada is celebrating Nutrition Month focusing on grocery shopping for healthy food using the slogan “Best food forward: plan, shop, cook, enjoy!” Download the free i-phone or i-pad app and get a tip a day on this theme at

Healthy eating starts at the supermarket. A grocery shopping strategy can save you time and money. It can also make healthy eating a little easier. Once you’ve got your plan, stick to it and enjoy!

Plan. Before you head to the store, think about what meals you’ll be making, scan flyers for specials, check your kitchen’s inventory and make a grocery list.

Shop. Read food labels and compare products to choose nutrient-rich foods in every aisle of the store. Fill your cart with vegetables, fruit, whole grains, milk products, lean fresh meat and meat alternatives such as legumes. Skip processed foods that are filled with fat, sugar or salt and low in nutrients.

Cook. Prepare more meals from scratch with good-for-you ingredients. Healthy eating doesn’t have to be complicated; nutritious convenience foods, such as frozen fruit, ready-to-go salads and pre-chopped vegetables, offer simple shortcuts.

Visit and view the Canada Activity Map to see the array of Nutrition Month activities that are taking place from coast to coast!

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Posted in Foodie Fundamentals, Miss Behavin' | No Comments »