Sunday, 28 October 2012

Fighting the Flinch




This weekend I attended a conference and met many amazing people there. I love attending events like that where many talented and wonderful people get together to share ideas and learn from one another. I came away from the conference physically tired, but uplifted and inspired.

In the past attending something like this would have filled me with a small measure of fear because I would not have control over my food. By that I mean that I firstly would not be able to stick to my diet, and secondly  there would be tempting foods there to entice me into 'falling of the wagon.' So one of two things would happen, I would either be tense and stressed because I was denying myself the tasty treats offered or I would be disgusted because I would find myself over indulging in those same sweet treats.

As a reformed sugar addict I approached the whole event in a different way. The conference had my attention, not the food. When snacks and meals were provided, I ate what I could and left what I didn't eat. There was no struggle, there was no fuss and no stress. What had changed? I had made a Meta decision to choose foods that would keep me out of the sugar cycle. So the "can I eat this or that?" dilemma was no longer a big deal for me. If it fits in with the group of foods that benefit and give my body fuel and nourishment then it is a "yes" and if it is a food that is a "empty calorie but tastes good" food, I don't really bother with it. Why is it so easy now? Simply because eating this way is liberating, I am free of the sugar cycle and I am not going back there.

Back when I was coming to terms with the fact that I was a sugar addict, I compared how I thought and acted around food to the way a skinny, healthy person acted around food and I determined I wanted to learn from them. I watched how people with no weight problems ate and it was fascinating. They ate slower, they picked their food apart and they ate only what appealed to them. They left behind what they did not need. Now coming from the 'clean your plate as fast as you can' club, that behavior fascinated me.

Fast forward to the conference and I had a lunch break with a lady who was sharing her story of losing 15 pounds and we discussed the reasons for it. We joked that part of the reason was that she was always talking and networking with people and so that slowed down her eating and she ended up not eating as much. Of course I knew there had to be more than that so I asked a few more questions. Like me, she is a mom of two kids and is also a "clean eater" and she told me something interesting.

She said that people just assume she comes by her figure and health without trying. She let me know that she goes to gym and works out. Then she said, "I don't love working out" and then she explained that that she does it to be healthy, not because she loves it.We talked more about making healthy choices for ourselves and for our families. We talked about nurturing our hearts and spirits first and foremost and out of that comes a healthy body. Time was short and so we did a not of chatting until the time came for us to get back to the next session at the conference and I looked down at her plate and mine and they were identical. We had eaten all the veggies, the meat and left the pita.
Yipeee! I looked down and realised that have started eating just like a healthy person!



As I thought about our conversation I realized that she had overcome her "flinch"and she works out even thought her first instinct is to not workout. In the same way it can be a struggle to get outside as the weather changes or exercise because the environment for exercise is more uncomfortable. Who wants to get out and run in the cold rain? Who WANTS to go and swim for 90 minutes when there is a foot of snow outside? Our instinct is to flinch and shy away from the discomfort. Yes afterwards we are glad we did it, but how do we deal with the "I don't want to" instinct of your body is so strong.

One thing that really helped me overcome that knee jerk instinct was reading a book by fellow Canadian Julien Smith. It is called "The Flinch" You can download the book for free via Amazon by clicking here. Funny enough, after reading it ( and you will know what I mean once you read it) I told him about my experience of finding it really hard to dive into the water at the start of my swimming training sessions. His told me, not in these exact words, that he had interviewed and observed many athletes in his research for the book. If you have a few hours and want to understand more, read it. It is inspiring and motivation and helps to understand how we think when faced with the instinct to flinch.

If you have never heard of what the sugar cycle is, here is a diagram of what I mean:

THE SUGAR CYCLE
 

How do you deal with your flinch instincts when it comes to exercise?
I'd love to hear from you. Email me or comment below.

By Melony Teague



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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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Saturday, 27 October 2012

YorkRegion Article: Newcomers deserve our patience, admiration

I have been at a conference for 3 days so not time to cook or take photos of my food. I will resume that in the next day or two, but in the meantime, here's just something to think about:


YorkRegion Article: Newcomers deserve our patience, admiration



Oct 26, 2012 Column for Richmond Hill Liberal
By Melony Teague
To view the digital edition this clipping was taken from, click here.
(Click the link above to read the whole column)

Sometimes it would be good for us to keep our minds active as well as our bodies. Learning a new language is a great way to do that! Give it a try!

So, until I am back at it, here's a easy and delicious soup recipe to try in your slow cooker:
Slow Cooker Butternut Soup







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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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Friday, 26 October 2012

Soup's Up, Easy to make.


 


The slow-cooker has been placed on my counter top and we are warming ourselves up with delicious soups these days. I am thankful for small victories. Tonight the kids ate their vegetable soup without too much complaining. Salads don't quite have the same appeal as they did in mid-July and so slow cooker soups have been very helpful in alleviating one task from my to do list each day.

Slow Cooker Butternut, Sweet Potato and Zucchini Soup



 Seriously, don't spend time chopping everything in beautifully similar chunks, you are going to blend it all up anyways.This soup gets you a good dose of beta-carotene and Vitamin A with not much fuss at all and it is delicious!

Ingredients:

Butternut squash, peeled and cubed
1 Onion, small
4 Carrots peeled and sliced
1/2 Zucchini (you can add more if you have it, I only had half)
Roasted sweet potato chunks ( I had some left over from dinner the night before)
1 tsp Tumeric
1/2 tsp ground Cinnamon
1 tsp curry powder
1/4 tsp ground ginger
Salt and Pepper to taste
Organic low Salt Chicken broth (or Vegetable broth if you want to keep it Vegan or Vegetarian)
1/4 cup coconut milk or cream

Method:
  1. Chop and prepare all your ingredients and throw them all in your slow cooker. 
  2. Warm up your broth in a saucepan first and then add to the crock-pot, together with 2 cups of water.
  3. An hour before dinner time blend the soup in the pot with a hand held blender. Be careful, the soup is hot and can splatter.
  4. Taste the soup and add more seasonings if desired. Add the coconut milk or cream about 5 minutes before serving. 
  5. Keep leftovers in the fridge. Can be served in mugs for lunch the next day.


Here's a kid-friendly, slightly better for you, home made version of the canned chicken noodle soup.
If you are able to make your own chicken broth then you can just add whole wheat spaghetti that you have broken up into small pieces into your broth and voila. I used Organic chicken broth and then just to make sure it looked the same as the canned stuff (kids are smart, you gotta be smarter) I added in 1/4 cup of the butternut squash soup I had made for the adults. (Recipe above)



Comment below or email me.
By Melony Teague

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Founder of "Secrets of Body Transformation from the Inside Out" 
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Wednesday, 24 October 2012

Post Workout Power Pudding


Aurora Master Ducks Elizabeth Moultray, Melony Teague and Kelly Mc Lean
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I am thankful that for two things, for water heaters and that the heater that heats our facility, where our swim team trains, has been repaired. Last time I swam it was decidedly freezing cold and there is nothing like cold water to keep you moving. We had a break over Thanksgiving and it seems now that all is in order with the water heater.

 I love swimming and once you have experienced what it is like to swim with a team and a coach, it is really quite difficult to go back to boring old "lane swim"and enjoy swimming with unfamiliar bodies in the water. There are a few reasons for this. Unlike lane swimming, when you are swimming with your team mates, you swim with other swimmers who match your speed. You minimize the frustration of having to slow down because a slow swimmer is ahead of you, or speed up so that you don't hold someone else back. Everyone in your lane swims with you often, so they know what you are going to do next. Likewise you know what your lane mates are going to do next too and you get used to it. You are all doing the same thing, so you don't become frustrated with someone doing butterfly (and taking up the whole lane) when you are doing freestyle and trying not to drown from the tsunami like waves they produce. So yes, I admit it, since swimming with the team I have been somewhat spoiled and don't enjoy regular old, public swim or lane swim. When I do go, because there is no other choice, I am frustrated or bored or both within 30 minutes.

Time goes by really fast when you are swimming with your team and doing what the coach instructs you to do. We covered 3800 meters at our swim practice and it went by in a flash. Once you have done your warm up set, which usually consists of swimming, kicking and some drill work you do your "main set" and I love how the coaches mix it up and every workout is always different. This week we did sets of 200 meters. I like 200 meter sets, they are easy to count. (Only 8 lengths in a 25 meter pool)

One thing you do not want to do before going to swim practice (and I learned this the hard way) is eat garlic (for your coach's sake) or beans (for your fellow swimmers sake). Post workout nutrition is important and you have to make sure you are hydrated. Unlike on the treadmill,  I sweat while running and am aware of it, when I swim, I workout just as hard, but am totally unaware of the moisture loss for obvious reasons.

I love the sound of swimmers hard at work thrashing splashing through the water doing their thing. It is a beautiful sound. Getting back to the subject of post work out snacks, I have a dilemma. I swim at night and when I come home the ideal thing would be to have my protein shake.

Problem: my son's bedroom is right by the kitchen.Taking out my blender and whipping up a smoothie is not really an option. So, completely by mistake I came up with this recipe that I can make ahead, add the bananas and "cookies" at the last moment and I have a high protein snack when I get home from swimming. Why do I say this recipe came about "by mistake" you ask? Well, I was trying to make little mini tarts and the bases were too crumbly (mainly because I did not have the patience to wait for them to cool) and so it turned into "pudding" instead.

This recipe should be made ahead of time and stored in the fridge so that it is ready for you after your workout. Say goodbye to leg cramps too while you are about it. When I began working on the recipe the idea was to make it a raw vegan pudding and it still can be if you choose to freeze the "cookies" rather than bake them and use a vegan protein powder. On the other hand if you are not going dairy-free you can use plain or vanilla Greek yogurt.


POST WORK OUT POWER PUDDING

Cookie ingredients:

6 Tbsp Ground Pecans
2 Majool Dates, pitted
1 tsp melted Coconut Oil

To make the cookie combine all the ingredients in a food processor and press into a tart shell. Bake at 350 F for 10 minutes until crispy. ( Do not over bake) Remove from the oven and allow to cool.



 

Power Pudding ingredients:

3/4 cup Cultured Coconut Milk yogurt
1 scoop Organic Whey Protein Isolate Powder/Vegan Protein Powder - Chocolate flavor
1 banana, sliced (plus another one, but do not blend it)
1 tsp unsweetened cocoa powder
2 heaped teaspoons of organic (Non-GMO) peanut butter or any other nut butter
2 tbsp freshly squeezed lemon juice


Method:
  1. Place all ingredients in a food processor and blend until smooth. 
  2. While this is going, slice the other banana and toss in some lemon juice and set aside for topping.
  3. Once the pudding is blended store in the refrigerator until ready to eat.
  4. To serve, pour pudding into the bowl, top with crumbled cookies and garnish with banana slices.



What a way to get refueled and combat leg cramps while enjoying the taste and textures of this pudding. AND it is totally nutritious and delicious.

What is your work out snack?

Do you know what food is higher than bananas in potassium?

I'd love to hear from you.

Comment below or email me.


By Melony Teague


 www.melonyteague.com 

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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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Tuesday, 23 October 2012

Digestive Discussions



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Digestive Discussions

 
Don't worry, you can relax, no need to proceed with caution; this will not be a case of TMI (Too Much Information) Last week a fellow mom and I were talking about my journey with food and I was sharing with her my story of how I broke free from addiction to sugar. Then the topic went over to digestion and how some people digest things slower than others. For instance, my son digests food differently to his sister, and so I am aware of what they eat and what they need to eat to digest their food in a way that is comfortable for them. I want to avoid bloating and constipation in my daughter and so I have to train her, and I have had to train myself to be mindful of food combinations.

Food combinations? When I first read about that I thought it was only for those who were health fanatics, you know the raw vegan clan (I love them) and those who have intolerance. Taking the time to be mindful of what you eat and how it affects your body is a great tool in giving your body what it needs in the right combinations. Only in trail and error did I realize that I needed to take heed and implement the food combination rules. Now I am not saying you have to beat yourself up about it and be obsessive about it, but I gave it a try and my digestion has improved.

Food combining is the simple practice of eating certain foods in combination with others, while avoiding less beneficial combinations. The result, is proper digestion, and a healthy PH level within the body.


The most basic of food combining principles is this:
  1. Fruit is eaten alone - half hour before any other foods, on empty stomach
  2. Animal proteins + veggies
  3. Starches like pasta / rice / bread + veggies
  4. No animal proteins + starches
  It isn't a 'proven' philosophy, but it works well for those with slow digestion.

(Thank you to Holistic Nutritionist, Doris Romano) for helping me with the food combinations above. I have to say, since I have tried to keep this in mind, my own digestion has improved. Sometimes you just have to try things for yourself and see if they benefit you. Every BODY is different and so is your digestion. I have to say that I am now aware of the combinations my children eat and how it affects them. It is going to be quite a challenge to get them out of having starches with protein, but if it improves my daughter's digestion it is worth it.

The next question that was posed was: So What do you have for breakfast then if you can't have Egg on Toast? Breakfast needs to be something that keeps you sated and lasts longer than an hour.
So my mission was to come up with BREAKFAST IDEAS that keep these combinations in mind.
First of all, you have to change your perception of breakfast. I does not have to be served in a bowl with milk. Seriously, you can have this for breakfast and it will be okay, you will survive! ( The cheese was goat's cheddar, but you can use dairy free cheese. Daiya is a good option)
You will not die without toast with your eggs.

By Melony Teague






If you do HAVE to have toast, your options are:
Toast with Almond butter, Hazelnut Butter, Sunflower seed butter and any combinations of these.


Fried Tomato makes a good substitute for sugar-filled ketchup. And you really don't NEED toast with this meal. (I always try to make your sausages gluten free and free of additives etc)

For something hot and comforting try this SEEDY BREAKFAST.

Which one would you pick as your favorite? 

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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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Sunday, 21 October 2012

Spelt and Cultured Coconut Yogurt French Toast





A Dairy free option for a lazy weekend morning brunch. Quick and easy and comforting leaving lots of time for cuddling with the kids and recovering from a busy week. Sound good?

This is NOT a sugar free recipe, but it is low in added sugar. The only sugar that it has is what is in the coconut yogurt and if you add any maple syrup when serving. I used Organic Spelt bread and as a matter of fact, that is the only bread I can tolerate at the moment. (I am carbohydrate intolerant for those who don't know)

Lazy Morning Coconut French Toast

(Serves Two)

Ingredients:

2 Slices of Gluten Free, No sugar added bread
2 eggs
1/4 cup Egg Whites
1/2 tsp ground cinnamon
2 dollops of Cultured Coconut Milk Yogurt
Coconut oil or whatever you use to grease your pan. 


Method:
  1. Place egg and cultured coconut milk yogurt in a shallow bowl together with the cinnamon.
  2. Add  Cultured Coconut Milk Yogurt and blend with your stick blender until smooth.
  3. Dip bread in mixture, turning once and place in preheated pan on the stove on medium. 
  4. Turn once per slice.
  5. While waiting for those to cook, chop raw almonds and wash blueberries, set the table, play some music and enjoy the experience.
  6. Serve to your hungry crew and they will not even know it is a healthier version of the traditional recipe. And yes, dairy free. If you can find a cultured coconut milk that has not been sweetened then it will be sugar free too.
  7. Please note, if you have allergies or intolerance check the ingredient lists on EVERYTHING!

 

My advice is to take time to sit down with your family MOM and enjoy the meal. As women and moms we tend to take care of everyone else first and then eat while cleaning, while getting up to get the milk or whatever else our little ones need. Train them to wait for you or get it themselves.Take time to slow down and savour each bite. The housework can wait! You are a mom and you need to honor yourself so that you can be the best mom you can be. No that is not being selfish, that is taking care of yourself so that you are fulfilled, happy and able to pour out your heart for your family and your friends. You can't do that when you are empty right?

 

 What do you like to do as a family on a lazy weekend morning?

Comment below or email me.
By Melony Teague



 www.melonyteague.com 

To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook


If you missed it, here is the Cheesy Pumpkin Bread Recipe! CLICK HERE

FOOTNOTE:
Facts on coconut milk from Coconut Research Center
Disclaimer:
This website is for educational purposes only. The information supplied here comes from a variety of sources and authors and not every statement made has been evaluated by the FDA. This information is not intended to diagnose, treat, cure or prevent any disease. 

Este site é apenas para fins educacionais. As informações fornecidas aqui vem de uma variedade de fontes e autores, e não a cada declaração foi avaliada pelo FDA. Esta informação não se destina a diagnosticar, tratar, curar ou prevenir qualquer doença.



Friday, 19 October 2012

Paleo Park Bench


No more pumpkin recipes I promise....well, at least not until November.
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New Smoothie Sensation




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Arthur's products are CANADIAN!

 

Refreshing Island Smoothie (Serves2)

1 cup Aurthur's Smoothie (Pineapple Coconut)*
1/4 Cucumber, chopped
2 cubes Frozen Spinach
6 - 8 cubes of frozen unsweetened coconut or almond milk
1 teaspoon ground cinnamon
1 cup Almond Milk (or flax or whatever dairy free option you like)
1 tbsp Cacao Nibs

If you would like to, you can add a teaspoon of ground flaxseed.
Method:

  1.  Throw all the ingredients in your blender, put the lid on and hit that button to blend until smooth.
The cucumber in this smoothie counteracts the acidity of the pineapple juice. This smoothie was rejuvenating and a feast for the taste buds. The combination of cinnamon and cacao nibs just gives a delightful flavor to this smoothie!

COCONUT MILK FACTS:
  • Coconut milk is also high in minerals such as magnesium, phosphorus, potassium, copper, selenium, zinc, folate. Coconut is high in vitamin C and contains vitamin E, vitamin K, thiamin, vitamin B6, niacin, choline, pantothenic acid and calcium.
  • Improves utilization of blood glucose and insulin secretion and
  • Improves absorption of other nutrients including vitamins, minerals, and amino acids and improves digestion.
  • Reduces inflammation and does not irritate the bowl.
( For more information see footnote below)

By Melony Teague

* If you don't have Aurthur's smoothie on hand, you can substitute your own home made Island Fruit Blend. ( Recipe Below) There is no sugar added to this smoothie, and neither should there be. There is enough natural fructose in it to delight your taste buds without sending you on a sugar high. The green spinach takes care of that, so never fear.

 

Island Fruit Blend

1 Apple - juiced or 1/4 cup pressed unsweetened apple juice
1 Banana
1/4 cup Pineapple juice
1/4 Coconut  milk (Canned)
2 Tbsp Lemon Juice

What is your favourite "pick me up" after a bad night? I'd love to hear from you.

Comment below or email me.

By Melony Teague



 www.melonyteague.com 

To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook


If you missed it, here is the Cheesy Pumpkin Bread Recipe! CLICK HERE

FOOTNOTE:
Facts on coconut milk from Coconut Research Center
Disclaimer:
This website is for educational purposes only. The information supplied here comes from a variety of sources and authors and not every statement made has been evaluated by the FDA. This information is not intended to diagnose, treat, cure or prevent any disease. 

Este site é apenas para fins educacionais. As informações fornecidas aqui vem de uma variedade de fontes e autores, e não a cada declaração foi avaliada pelo FDA. Esta informação não se destina a diagnosticar, tratar, curar ou prevenir qualquer doença.

Tuesday, 16 October 2012

Cheesy pumpkin Bread

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By Popular demand here is that Pumpkin Cheese Bread Recipe.


If you can pair up cheese and apple pie, then why not pumpkin and cheese?

Cheesy Pumpkin Bread by Melony Teague



After a few weeks of enjoying pumpkin in my kitchen, I decided it was time to try some pumpkin bread. I didn't want to make a sweet bread, so I made one to accompany my Chicken and pumpkin soup. This bread reminds me of corn bread, it is not sweet and it has a delicate texture, so you have to be patient with it. You MUST wait until it is fully cooled before removing from the pan. Don't be like me who HAD TO HAVE A PIECE when it was still warm! Although, when you smell it, you may understand my weakness in not waiting. A word of warning though, if you don't care for Cumin, you may want to substitute something else, like Sage or Thyme if you prefer.

Cheesy Pumpkin Bread

(Makes 1 loaf)

1 3/4 cups of flour ( I used half chick pea flour and half coconut flour)2 tbsp Baking Powder
1 tsp Baking Soda
Pinch of salt
1 tsp cumin
1 tsp coriander
1 tsp turmeric
1/2 tsp cinnamon
1 cup egg whites
1/4 cup coconut oil, melted
1/2 cup almond milk
1 egg
1/3 cup water (Note: you many need more if you use more coconut flour)
7 oz (200 ml) Pumpkin Puree
1 cup sharp cheddar cheese


Method:
  1. Grease and line a loaf pan with parchment paper and set aside.
  2. Preheat the oven to 350 F 
  3. Measure all the dry ingredients and place in a medium sized bowl. (Except the cheese)
  4. Measure all the wet ingredients and whisk together and add to dry ingredients.



5. Mixture should be soft but not too wet. Depending on what kind of flour you use, you can add more water if needed.

6  Stir in the cheese and pour batter into prepared loaf pan. Sprinkle some grated cheese on top and  bake for 20 minutes covered with foil. Remove foil and bake for remaining time until toothpick comes out dry. Bake for a total of 45 - 55 minutes. Switch off the oven and allow to cool in oven. Remove from oven and cool on wire rack until totally cool, then remove and serve.  Store left overs in the fridge in an airtight container.

Serving suggestion:

With butter ...
Or with your favourite home made fall soup! 

 You can post your comments below, or email me by clicking here.

By Melony Teague

If you enjoy my blog, please vote for me! Click on the pink icon above. Voting is open until Nov 1st, 2012.  Thank you!


 www.melonyteague.com 

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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook




Sunday, 14 October 2012

Good Traditions never die



On rainy days my children enthusiastically inform me that we HAVE to have "Nana's traditional pancakes"...because Nana used to make crepes on rainy days when I was growing up and they were served with cinnamon sugar. Since Nana has passed on and we want to keep her memory alive, we have kept up the tradition of rainy day pancakes a la Nana.

This week we have had plenty of dreary rainy days and so it seemed that crepes were a must, and what to do with that left over pumpkin I have in the fridge? Might as well use it up and create a delicious recipe while I am about it. Nana would say, "Waste not, Want not" and I agree. Only snag is that I can't eat the cinnamon sugar, so I had to make another plan. Good Traditions never die, but they don't have to stay rigid.They don't have to stay exactly the same. So I tweaked the recipe to suit my  sugar-free lifestyle.



First here is the Pumpkin and Cinnamon Crepe Recipe.

(Makes 3 crepes)

Ingredients:

1 cup Almond Milk (or Soy or whatever milk you prefer)
1 egg
1/4 cup ground pecans
1/4 cup chick pea flour
1/4 cup pumpkin puree
1 tsp cinnamon
1/2 tsp pumpkin spice
1/4 tsp baking soda
1/4 tsp baking powder
Pinch of salt
2 tsp powdered baking Stevia


Method:


  1. Whisk all the ingredients together and allow mixture to rest for 5- 10 minutes for optimal results.
  2. In a non-stick pan, preheated on medium heat, pour batter into pan and cook until little air holes form on the surface of the batter. Do NOT be too impatient! Only flip these babies once the surface of the pancake is almost dry.
  3. Flip and cook on the other side.
  4. Serve with Pecan halves and *Apple Pumpkin Butter.  (*See recipe below)
Note, to make this vegan friendly, substitute 1 tbsp ground flax seeds and 3 tbsp hot water mixed together instead of the egg.

 

Apple Pumpkin Butter


Combine Pumpkin puree and Unsweetened Apple sauce to taste.
Add cinnamon if desired.
Voila!

This made a wonderful lunch time snack for me, sugar and dairy free, but filling and tasty. The recipe can be doubled to make 6 - 7 crepes.

Now I have to figure out a way to talk my kids out of the "cinnamon and sugar" thing that they have enjoyed in the past.  One step at a time. In the meanwhile our crepe tradition remains, without me compromising on my food choices. Choosing the best ingredients helps me to keep my blood sugar on an even keel. That, in turn makes me a better mom and a better athlete.

What traditions do you like to uphold to remember family members who are no longer with you?


You can post your comments below, or email me by clicking here.


By Melony Teague

If you enjoy my blog, please vote for me! Click on the pink icon above. Voting is open until Nov 1st, 2012.  Thank you!

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 www.melonyteague.com 

To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook


Wednesday, 10 October 2012

Latte Mug Needed




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All my runner friends are loving this time of the year. They are holding themselves back from jumping in piles of freshly raked leaves and they are loving the cooler mornings and hazy evenings. Me? I still love my running, I just muti task on the treadmill while I am doing it. I heard a saying a few days ago that makes sense to me now, it goes something like, runners stay fit to run, they don't run to get fit.

A little while ago I was listening to a class while running and let me just say, if it was not for the fact that I was running, I would have fallen asleep! If you are a runner, what do you listen to when you run?

Last time I posted my recipe for dairy free, sugar free Pumpkin Latte. Mmmm..it tastes just like fall! The only problem is that my Latte mug is way to small for that frothy steamy beverage so I am on the hunt for the perfect Latte Mug, if you see a photo of one, email it to me please!

What to do? Well, Make a smoothie instead.
When life gives you Pumpkins, (which is sometimes does at this time of the year...) then make Pumpkin Pie or if you are a hurry, a pumpkin smoothie will do just as well.


PUMPKIN SPICE SMOOTHIE

Here is the recipe:

1 - 1 1/2 cups almond Milk
1/4 cup roasted, unsalted almonds
1/3 cup Soy Vanilla Yogurt
4 teaspoons pumpkin puree (Not Pie filling)
2 drops of non-bitter stevia (liquid)
1/2 tsp vanilla Extract
1/2 tsp pumpkin Spice
1.2 tsp cinnamon
Ice cubes (1/2 a tray)

Method:
  1.  Add all ingredients into blender and blend until smooth.
  2.  Pour into glasses and garnish with cinnamon.
  3. Enjoy!

Makes 2 Smoothies, so there is enough for sharing.


Don't forget to help me find the perfect Latte mug! Email me here.
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By Melony Teague
www.melonyteague.com 

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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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Tuesday, 2 October 2012

Pumpkin Time!




By Melony Teague
There is not more denying that fall is here. It just happens to be my favourite season and I love it when the trees and shrubs turn a riot of colours and my eyes favour the colours of fall. Makes you think of apple pie, pumpkin pie, family gatherings and cool mornings. The thing is, you can't have pumpkin pie everyday, or can you? 

Here's a way you can capture the taste of fall and of Thanksgiving right through October, with a Pumpkin Latte. I have to admit that my first attempt at a Pumpkin Latte did not turn out so well, I tried to froth up some almond milk, but it just did not seem to want to cooperate. So on the second try I think I got it right.

Here is the recipe, it is sugar and lactose free without compromising on that wonderful warming and comforting feeling you get when you take a sip.

Pumpkin Latte

Ingredients:

1 teaspoon Pumpkin puree
1 cup Goat's milk (Update: You can use Organic Unsweetened Soy milk too)
1/2 tsp Vanilla extract (as pure as you can get)

1 tsp Pumpkin Spice
1/4 tsp Cinnamon
OPTIONAL: 1/2 teaspoon instant espresso powder dissolved in 4 tablespoons boiling water.

A drop of non-bitter Stevia liquid.


Method: 
  1.  Boil the milk until frothy.
  2. While you are waiting for the milk to boil, mix the all the other ingredients together and stir to form a smooth paste.
  3. When the milk has boiled and there are small bubbles forming on the top of the milk, (do not over boil) remove from heat and froth with either a frothing wand or blender. 
  4. Pour the frothed milk into the cup and stir. 
  5. Enjoy with a few thoughts of what you are thankful for this Thanksgiving holiday.
Please give it a try and let me know what you think. It will save you a trip to the coffee shop and a few pennies too.

By Melony Teague


By Melony Teague
www.melonyteague.com 

To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook