Family, friends and the Warm Fuzzies

I begin this post with a quote from my 7-year-old son, spoken to me with great sincerity on Christmas Eve, 2010.

"Mom, I don't mind if I don't get any presents. It's all about being together!"

Cameron, 7

Even though he had recently snooped under the tree, where several parcels with his name attached had already been placed, I don't doubt his sincerity! Those big brown eyes understood something: The holidays are a time for connecting.

There have been lots of great posts on Facebook this week that also speak to the importance of connecting with family and friends. Here is a great one:

"Happy New Year Friends and Family! I wish you health, happiness and peace. Hug your family tight, tell them how much you love them every day. Let your friends know how thankful you are to have them in your life ... as I am, that you are in mine! Thank you :-)"

- Faye Del Grande, Access Fitness

Holiday letters and cards still arrive in the mail with regularity (although not in the quantities they did in years past) and I always enjoy catching up with a family "brag rag" or getting a quick scribbled note on a simple card. It means someone included our family in their thoughts and wishes. That is "a good thing," as Martha Stewart would say.

So how do the "warm fuzzies" related here help your health? Well, there is a body of research that suggests that those who have a good network of friendships, enjoy a wide range of health benefits including:

• 22% greater life expectancy
• lower levels of a protein known to be associated with aggressive cancers
• tools to combat stress (friends to assist, provide information, materials and emotional support)
• less risk of cardiovascular problems, immune disorders, and the common cold!

So reach out, accept warm regards at face value, and enjoy connecting with friends and family. We are all victims of chronic busy lives, and wish we could 'be in touch' more often so if the holidays are the excuse (or the reason) to get in touch, then great! Embrace it, and celebrate every "warm fuzzy" sentiment that comes your way!

One final quote, from an old friend I hadn't heard from in years...

Holly days, icicle nights

Down-blanket snowfields beckoning for boots and giggles.

Steaming mugs, warming hearthfires, comfort and joy.

Wishing you a sparkling holiday season and a New Year overflowing with all you love best---

J. M., Ohio

Thank you! And Happy New Year!

We'll talk soon!

Holiday Indulgence: Raspberry "Truffles"

Holiday time is upon us and the treats and temptations are flying in faster than we can deflect them. We're out of our regular routine and already feeling guilty and stressed for spending too much, eating too much, falling off the fitness wagon... you name it. STOP!

Here is a treat you can enjoy with relatively little guilt. You'd never know that it is dense with nutrients, good fats and fibre, and contains very little refined sugar or dairy (just a dot of butter)... but I can't resist telling people once they have tasted them! Enjoy them in moderation, as you would any treat -- but do enjoy them, because the nutrient content and the excellent craving-busting taste is well worth the calories! The recipe is adapted from the Dao of Harmony Dawn Cooking by Nicola Lawrence. I've made it with quite a few of the substitutions listed below.

CHOCOLATE RASPBERRY TRUFFLES

In a small saucepan over medium low heat, stir until creamy:

1/2 cup chopped dates

1/4 cup water

Add, and stir until combined:

1/4 cup Almond Butter

2 tbsp Honey (or substitute maple syrup, agave nectar or rice syrup)

1 tbsp tahini

2 tbsp unsalted butter, melted

Remove from heat and add until well-combined and smooth:

1/2 tsp vanilla

1 tbsp pure raspberry jam

1/2 cup dutch cocoa powder, sifted

1 tbsp raspberry vodka (or substitute framboise fruit wine, or an orange flavoured liquour)

Refrigerate at least 4 hours, or overnight.

Place on a small plate or shallow bowl:

2 tbsp sifted cocoa

Roll mixture by hand into small balls, and roll in the cocoa. Refrigerate until serving.

This "Mock Truffle" has become a regular request at gatherings at our fitness club, and I am happy to fulfil the repeat requests! I usually double the recipe and pop some in the freezer to indulge in with family and friends.

Wishing you a healthy, happy, holiday!

We'll talk soon!

On the Wagon again with Cinnamon Chicken

Hi everyone!

It's good to be back to blogging! I won't make excuses for the gap in posts, and I won't bore you with the details of the "busy" that has been part of the reason for neglecting the blog. "Busy" seems to be a chronic syndrome that affects most of us these days! So let's nod our heads in agreement and understanding and move on!

We were chatting in Pilates class the other day about leg and foot cramps, and how to help alleviate this, especially during exercise. Here are a few tips:

1) Drink enough water before, during, and after your workout to avoid electrolyte loss, which can cause cramping.

2) Be sure to get the body warm before more vigorous activity. Try 10-15 minutes of walking, or light cardio to get the whole body warm. Doing this before gentler workouts is important too! Try it before hitting the mat for Yoga or Pilates and see how much your workout improves!

3) Consider, with guidance from your health care professional or nutritionist, whether you would benefit from magnesium, potassium and calcium supplements daily, especially before exercising.

Here is a recipe I found (adapted from Chatelaine Magazine) that my whole family loves (yes, even the kids, aged 7 and 12) and it includes sweet potatoes, which are a great source of potassium to help prevent cramping - among other fabulous benefits!

Cinnamon Chicken

Chicken cutlets (we do 3 boneless, skinless breasts, and cut each into 4 strips)

Shaker of cinnamon

Shaker of garlic salt

Vegetable oil (just a touch, for the pan)

1/2 Cup chicken or vegetable broth - homemade, from a box or can, even a cube will do!

3 Cups peeled cubed sweet potatoes (if you are crushed for time, use the prepared frozen cubes!)

A green onion for garnish, or some diced red onion is nice!

Sprinkle each chicken piece liberally with cinnamon and garlic salt. Heat up your non-stick pan and add a touch of oil. Cook chicken strips 3-4 minutes per side. Remove to a plate and cover loosely with foil.

Add the broth to the pan. Dump in the sweet potatoes. Reduce heat and simmer, covered, for about 10 minutes. Add the onion during the last minute. When just done, "rough-mash" the potatoes with your potato masher right in the pan, adding a bit more broth to obtain the texture you like.

Divide to plates, top with chicken! Serve with some steamed green beans or a salad to round out the meal and add some more colour.

Here is a great informational link to give you the total lowdown on the lowly sweet potato! What a powerful food! http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

Enjoy and we'll talk soon... really!