Wake up call, no need to wait

Continuing in the Stroke Awareness Month Heart and Stroke Foundation shared this story

Is there a need for a “wake up call” when we have the tools and knowledge to start acting now?

Take good care of yourself, you can start today, we can help when you are ready.

Wake up call

Stressed out?; Some tips how to manage stress and decrease another risk factor

In the Stroke Prevention Month we hear a lot about dietary changes, high blood pressure, exercise requirements but not much about stress. Stress is one of the modifiable risk factors. What that means is that with some effort we can modify or change that risk factor, we can reduce it and with that reduce the risk of stroke.

There are many ways of managing and thus reducing stress  however the simplest one consists on listening certain type fo music or sounds. Here is a link to relaxing sounds that you can start choosing to listen right now.

 

 

FAST: THE signs

Publicity for 16 yo and Under

https://www.heartandstroke.ca/16andunder

 

 

Comfort Food for Rainy Day Dinner

As the rain seems to stay with us for the rest of the day it wouldn’t be fair to take time from what we decided to do today. Whether is reading a new book, using the treadmill at home, having to go to work, you can give yourself a little bit of extra time today and prepare this light version of comfort food Lasagna

If you want and have one, use a crock pot, will make it even easier on you a fill the kitchen with a nice smell everyone will like

 

 

What you need:

4-5 Zucchini (or eggplants, or whole wheat lasagna pasta)

3 Ripe tomatoes (or a can of tomato sauce)

1 cup Mozzarella cheese (or ricotta)

1 cup firm tofu (cooked) or ground meat or chicken

The how to:

Finely cut the zucchini length wise. About 1/2 inch thick and arrange in the base of your crock pot

Add tomatoes or tomato sauce to cover

add more layers of zucchini and tomatoes and intercalate with cheese and one or two layers of tofu

Make sure last layer is tomatoes and they cover your zucchini, eggplants or pasta very well

Set to cook in high for 2-3 hs

‘You can serve with a green salad or pita bread

 

 

 

Rainy Day doesn’t have to mean No workout

 

Rainy days tend to discourage most of us. It becomes the perfect excuse to leave your running shoes aside and prepare to go grocery shopping instead of a brisk walk or short run.

I sometimes refer to this page because it has many indoor workouts that can be done at home. Yes, in your own place, no need to go out, to prepare a bag, no room for excuses.

Click here and you will find one that motivates you to stand up and do it. Doesn’t have to be hard, difficult, breath taking, just a little movement to cheer you up, add some movement and steps in your day and rise those endorphins!

ENJOY!

 

 

 

Not so new article on Nutrition and Healthy living

I came across this not so new article that I like to refer to as it is concise and easy to read.

Hope you find a word of motivation or a tip to get you on healthy track this week

Happy Mother’s Day

 

 

If you are a mom, because it was and is our choice, and for most of us, the best choice we have ever made

If you are not a mom, because surely you are an aunt!

If you celebrate: wish you find THAT only thing that you want to do and are able to sincerely express it and GET IT DONE

If you feel sad, wish you can also acknowledge that reason you are sad is because you had a great mom in your life.

HAPPY MOTHER’S DAY!

 

 

Quick, High Protein, Delicious AND School friendly bars

Snacks is commonly reported to be the time when most of us grab anything we have handy. And usually an apple, banana, nuts or a whole grain toast come after other not so healthy options.

Based on a recipe that contained much more “adult “ ingredients (i.e. coffee beans) and no school friendly ingredients (i.e. roasted nuts) I came up with this recipe that beats all that and is delicious.

This is what you need:

Ingredients:

The dry:

  • Cut steel oats, 1 1/3 cups
  • Crispy rice cereal, 1 cup
  • Chocolate chips, 1/4 cup
  • Shredded coconut, 1/4 cup

The wet:

  • Coconut oil, 2 tbps
  • Sunflower butter, 1/4
  • Brown rice syrup (or honey, or Maple syrup), 1/4 cup

The recipe:

1- In one bowl add the dry ingredients and mix gently, set aside.   (I used Crispy cereal Xmas version, thats why the added color)

2- In a deep pan add the oil, butter and maple or rice syrup and put on medium heat until it starts simmering. Remove from heat and add a few vanilla (from beans or extract).

 

3- Add the warm liquid to the dry ingredients and using a wood spoon mix well. Chocolate chips will melt.

 

4- Spread the mixture on the flat plate (you can use parchment paper here) and freeze for about 20 mins.

 

5- Cut them in the desired sizes and enjoy them!! 

To keep them fresh wrap them individually and place them in an air tight container in the fridge for 4-5 days