I recently saw a recipe that I found so intriguing, and looked so yummy, I just had to try it! 

Have you heard of overnight oats?  I hadn't until a few weeks ago.  The idea behind it is that you soak your oats overnight (in regular milk, or almond milk...or whatever kind of milk you like!)  You can add in a few other ingredients for variety and taste, and in the morning -- you wake up -- and VOILA! -- delicious oatmeal is already ready and waiting for you!  Really, what could be better than that??

I have to admit something.  For the last year and a half, I have had the exact same thing for breakfast EVERY day.  A package of Quaker Low-Sugar Apple & Cinnamon Oatmeal, with 4 heaping teaspoons of ground flax and enough milk to make it soupy enough to drink from my favourite teacup!   I know, it sounds totally disgusting!!  But, it is really yummy!  :)   Before that, I never ate breakfast.  I thought I wasn't hungry in the morning.  What a huge difference in my energy levels during the day once I did start eating breakfast!

Anyways, here is the recipe I kind of stole and then modified for my Overnight Oats...

Chocolatey-Banana Overnight Oats
 (really, more like a dessert than a breakfast!)

1/3 cup Bob's Red Mill Rolled Oats 
3/4 cup milk (I used 1%)
1 tbsp chia seeds (I got mine at Cowan's in Listowel)
1 scoop of chocolate flavoured protein powder

Mix these ingredients in a container, cover and put in the fridge until the morning.
Peel and slice a banana, put banana slices in a ziploc bag in your freezer until the morning.

In the morning...
In your food processer, add a couple of tablespoons of milk to the bananas, and process until smooth.  (I left a few chunky pieces)

Remove your oat mixture from the fridge, stir a final time.  Then start layering in your bowl - first couple of tablespoons of your banana mixture, then the oat mixture...repeat until you have enough in your breakfast bowl.

Enjoy!

(I actually doubled the above recipe, so there was enough for Lexi and I)

I've been following the blog of an inspiring entrepreneur and athlete, Angela Liddon of www.ohsheglows.com Clearly, Angela spends MUCH more time blogging than I do, and she blogs a lot about her food.  Like me, she believes in eating for optimal energy.  She sounds like a busy girl!  She owns her own 100% organic, vegan, dairy-free, refined sugar-free, all natural bakery.  Here is the link to her online bakery store if you would like to check it out: www.globakery.com She bakes fantastic tasting energy bars.  Her food photos are out of this world - mine just don't compare!  When I saw her photos of the recipe above, that was what inspired me to think about making it.  Then, I showed my daughter Lexi, and we agreed we just had to make it!  Lexi, who is 8 years old, loved the recipe!  I served it out in a wine glass with a long-handled spoon for each of us, and we felt very special!

I enjoyed it so much yesterday, I had to make it again last night!  This morning, I just ate mine out of a regular glass bowl.  I did take some pics.  Not very artistic at all!  I think I may need to take a photography course of some kind.  Or maybe just grow an imagination! :)

Chia Seeds.  Never heard of them?  They are one of the new "superfoods".  High in Omega 3 fatty acids, very high in antioxidants (higher than blueberries), they keep well, they are very versatile, and they add a great texture to your food!   I will do a blog dedicated to the benefits of chia seeds one day.

These are the Bob's Red Mill Oats I used.  But I'm sure any rolled oats would work in this recipe.

Here's the chocolate powder I used in my oat mixture.  I think any chocolate flavoured protein powder would do the trick!

Here's what the overnight oats look like in the morning...I know it doesn't look all that appetizing.  But, I promise, deelightfully deelicious!!

And, here's what the banana mixture looks like after processing.  Wait until you taste this.  The texture is like Dairy Queen soft ice cream, only with fresh banana flavour!  I could eat this all by itself and be very happy!  :)  This would also be a great treat for a hot summer's day, suitable of kids of all ages.

Here are a few photos of my Glo Bar order that I just received today from Glo Bakery! 
So yummy looking, can't wait to try them all...

This last week has been so busy!  My Walk to Run class is coming along great.  I'm so proud of the 13 ladies in the group.  On Friday, it was crazy windy.  We started running into the wind, and about half way into our run, it started raining!  It only rained for a couple of minutes, then we started on our way back and the wind pretty much blew us back to the Community Centre!  Last night, though, was the perfect night for a run.  Sunny, but not too hot, breezy - beautiful!!

I've been working on planning some new programs!  The first one (which will run in June)  is a 30 Day Transformation Bootcamp Program.  It involves a Nutrition Seminar, 4 Private Nutrition Coaching Sessions, and 3 group fitness workouts per week.  Also, included is a weekly private weigh in (optional, if your goal is weight loss).

The other is a Mom & Baby Fitness Fusion class, which will run in May & June.  For more information, click my Upcoming Classes tab at the top of this page.

Do you have suggestions for fitness classes you would like to have in our community?  Feel free to comment on this blog, or send me an email to dawnlinklater@msn.com.

Enjoy your day, it's another beauty!

After a fantastic Easter Weekend that was filled with chocolate, fun and sunshine, my Beginner's Walk to Run Program started on Easter Monday.  We had 10 of our 12 ladies in the group out for the first night, and it went really well!

We were so lucky to have the perfect evening for a run -- sunny, yet not too hot, with a nice breeze.  The trail behind the gas station in Atwood (not sure what it's called, but if you keep going you'll end up in Henfryn) was in perfect condition.  I love that trail, and can't wait til the leaves start coming out on the trees, then it will be gorgeous!  My friend Deanne has seen deer on that trail, and so our running group will be keeping an eye out for them.

We're heading out again this evening for our Wednesday run, and although it's a little cooler and a bit rainy, we're not going to let a little bit of rain stop us!

Above are the pics of my Hellebores, and my daffodils!  Notice how they're close ups?  That's so you can't see the remnants of last year's dead plants that I haven't cleared out yet.  Guess I'd better get on that...

Yesterday, I headed into Waterloo for a pilates private session with my favourite pilates teacher, Mary Pat.  She owns Pilates Performance, which is right across from the St. Jacob's Farmers Market.  I hadn't seen Mary Pat in a couple of months - she's recovering from an illness.  She put it me through a great private session, then I had a 10 minute break before I did her Core Challenge Group Class.  Let's just say that today, I'm feeling muscles I forgot I had!  I'm so glad she's feeling better, and am looking forward to my session with her again next week.  I've been working with Mary Pat for well over a year now and she has taught me so much!  Visit Mary Pat's Website at www.pilatesperformance.ca

I've been making a really big effort to eat as organically as possible for a while now.  However, ever since I read this article http://www.msnbc.msn.com/id/35315651/ns/health-diet_and_nutrition/, I've taken it even more seriously.  This article talks about how certain chemicals that are in plastics, pesticides, and added to some processed foods and a number of other things impact your body by making it produce more fat cells.  Scientists are referring to this group of chemicals as "obesogens".  One of these chemicals, Bisphenol-A (BPA), is the one that forced a huge recall of certain kinds of water bottles a year or so ago after it was proven to mimic estrogen in living creatures (including humans).  Here's a shocking article printed in the Globe & Mail just a few days ago  http://www.theglobeandmail.com/life/health/bpa-widespread-in-ocean-water-and-sand/article1520625/

I eat greens everyday - most people don't, I know - but I really love them!  I figure since I'm eating so much of it, it should be chemical-free.

So, I was really glad when I came across an organic food store in St. Agatha - just outside Waterloo.  Pfenning's.  http://www.pfenningsorganic.com/ They had a ton of organic produce - things like all different kinds of kale, and living sprouted peas, fresh fruits - really too much to list!  I've been eating kale every day for a while now, and just love it!  I love it sauteed in a little olive oil with a tiny bit of salt, topped with a little goat's milk cheese.  You have to try it!!  The great thing about kale, is that I'm pretty sure it takes like a month to go bad.  Seriously, if you have it in a nice plastic bag in your fridge, it stays fresh-looking (and tasting) for a really long time.  Way longer than lettuce, or spinach. 

At Pfenning's, I had to do a little happy dance when I got to their dairy section - they had the Liberte Greek Yogurt I've been looking for, oh like, FOREVER.  I've been saving it for my snack this afternoon.  I hope it tastes as good as I've heard it does!  I also hope they let me back in the store after witnessing my happy dance...!  :)

Another terrific organic store which has a lot of farm fresh organic produce (mostly that they grow in their own greenhouse) is Organic Oasis.  It's in Amulree, which is just outside of Stratford.  They also usually have the most delicious organic homemade muffins for sale (perfect for eating on the way home!)  http://www.organicoasis.on.ca/

I have also heard really great things about Mapleton's Organic, and am hoping to go and check them out next week!  http://www.mapletonsorganic.ca/

I do purchase some everyday things from the President's Choice Organics line from Zehr's as well.  My kids love their organic Granny Smith apples, and I love their pre-packaged containers of baby spinach and mesclun mix which make it so easy to throw a salad together.  Although, I feel environmental guilt about those plastic containers! 

Cowan's Country Store in Listowel also has a great selection of organic food and dairy, along with fantastic customer service!  www.cowanscountrystore.com

So, tell me - do you worry about pesticides?  Are you trying to buy organic food for yourself and your family?  Is there a store in Listowel that I've been missing out on that carries an assortment of fresh organic produce??

Okay, spring is FINALLY here!  I'm so glad.  I'm really a fan of the sun and nice warm weather.  Winter, on the other hand, not so much!

So, when I look out my window and see the tulips starting to pop through, and a few daffodils getting ready to bloom for me, I take a moment to appreciate them.  I also have some hellebores that I planted about 4 years ago.  Strange name, eh?  They are the first flowers to bloom in our garden.  They're at the back of our house, and I can see them out my side window.  I have the pale celery green colour, and the gorgoeus purple, which are both shown in the photo above.  (I admit, not my photo!)  But mine will look like those in about one week - I'll take a picture to show you all! 

At that same side window, I have a suet bell bird feeder that my wonderful hubby was sweet enough to hang for me before Christmas.  There's not much left to it now, but we have a "husband and wife" pair of cardinals that hang out there and feed, and I just love to see them.  It's so sweet how they are always together.  

I feel like I've been running around like a crazy person since February.  So, today I decided to take it easy and do a few things around the house that just never get COMPLETELY done.  I worked on some tax things (paperwork is definitely on my strong suit!), a few loads of laundry, a little meal planning, some vaccuuming, and researched possibly purchasing a cool watch for running that has a GPS component so I know how far exactly I've gone.  It also has a built in heart rate monitor, which is a bonus.  Judy, if you're reading this...it's all your fault!!  (Thanks!  :))

Anyways, this little blog entry was my short escape from the tax stuff, but I guess I'd better get back to it now and actually get it finished.

I'm getting really excited for my Beginner's Walk to Run class.  I've got a group of 9 ladies and we're starting our walk/runs on Monday April 5th.  Here's hoping the trails will be in great condition!  If you're interested in joining us, feel free to email me for more details, or click the Upcoming Classes link at the top of my website.

My wish for you today is that you can get outside and enjoy some of this glorious sunshine.  Take a few moments to sit in a sunny, sheltered place and remember how nice it feels to have the sun shine down on you!!

I'll leave you with a couple of pictures of my cardinals for you to enjoy (and yes, I did take this one!)

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As people living in 2010, there is always so much to do!  We have careers, we have children, lots of things that need to be done, or things to take care of.  Some of us are taking care of our parents AND our children.  Everybody has a to-do list. 

We spend a lot of time MAINTAINING.  What are we maintaining?  Well, we maintain our house by keeping it clean.  We vaccuum and dust and wash floors to keep everything clean and sanitary.  When the lawn needs to be mowed, we make sure that gets done -- we want the house to be presentable.  We keep the garden weeded in summer and sidewalks shovelled in winter.  We maintain our vehicles by getting the oil changed when necessary, keeping gas in the car, and washing it every so often.  We spend a lot of money on clothes so we can look good and feel good about ourselves. 

But when it comes to maintaining yourSELF, are you investing the time you need to keep yourSELF healthy?  

Most of the things that people spend time and money maintaining are material things.  In most cases, they can be replaced.  But the one thing that is typically at the bottom of everybody's list is themSELF. 

What will happen if you don't put yourself on your to-do list?  If you don't make the time for yourSELF to exercise?  If you can't spend the time or money on healthy, nutritious foods for yourSELF?  Or, if you just don't take the time to make yourSELF healthy meals? 

If yourSELF is always at the bottom of your list, and you aren't spending time maintaining your health through excercise and healthy eating, at some point, your body will slowly start to break down. 

But what if you put yourself at the top of your list?   What if you could wake up 45 minutes earlier, and go for a brisk 30 minute walk to start your day?  You would feel energized, and I guarantee, your mood would be better as you begin your day.   If it's freezing cold outside, maybe you would prefer to start your day with a 30-minute light yoga DVD?

Isn't this selfish?  Putting yourSELF at the top of your list?  No way!  It's the least selfish thing.  You need to take care of yourself so you can be the best person you can be.  You'll be a better parent, since you'll be setting a healthy example for your kids.  And you'll decrease your chances of cardiovascular disease, diabetes, and increase your life expectancy.  Your family and friends want you around as long as possible.  

Go ahead, put yourSELF at the TOP of your to-do list.  You'll feel better about yourself, have more energy, and be healthier overall.  And, you deserve it!

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I came across this image on www.ubersuper.com.  It caught my eye, because, who isn't in the pursuit of happiness?  Everybody is. 

This chart makes being happy look so easy!  According to the chart, all you have to do is change something.  Change is really difficult for most people.  People tend to fall into patterns of behaviour, and then become comfortable within those patterns.  Changing something means you have to stop what you are doing, and do it differently. 

In order to make change easier, I recommend taking a step back and looking at the big picture of your life.  What is important to you?  What do you value the most?  What makes you happiest in your life?  What is making you miserable?  Do you need to change something?

This is your life.  You (may) only get one.  In the big picture, making changes that will make you happier, healthier and help you live your best life are so worth the initial discomfort of change.  Make a list.  Prioritize.  Decide what you would like to change in your life.  Then get started!  If you find yourself getting off track, stop.  Take a step back, take another look at the big picture of your life, then refocus.  You can do it!

If you are a parent, and feel guilty taking time or doing things for yourself that make you happy or healthy, remember that you are setting an example for your children.  When they are grown, they will naturally follow your pattern.  You won't want them to feel guilty about taking some time for themselves, taking some time to do something that makes their life more enjoyable, or makes them a healthier person overall.  Remember, the happier you are, the better parent you will be.

Cheers to a happier, healthier you!!

Since last summer, I have been on a search.  It has been a search for greek yogurt.  The brand I'm looking for is called Fage, but I'm willing to try any!  If you happen to know where I can get this in the southwestern Ontario area, please let me know, I'll be forever grateful.

Anyway, after visiting our local grocery stores and a few in Waterloo, I still can't find what I'm looking for.  During my search though, I happened upon the most delightful yogurt.  Liberte Mediterranean Mocha.  Honestly, it is so creamy and delicious, it is like a luxurious dessert!  Throw in a handful of walnuts for a little healthy fat and some crunch and it's just heavenly. 

They make two different kinds, there is a lower fat variety and a regular kind.  The regular kind is a little on the high calorie side, 250 calories for about a 1/2 cup.  After an intense workout though, you deserve it!  (Me too!)  The lower fat version is also really good, I've tried both.  Give it a try and let me know how you like it!

 

On Saturday, I went with a couple of friends to one of my favourite restaurants in Waterloo, Oliver & Bonacini.  As an appetizer, I had the most delicious salad.  It was so good, that I couldn't stop thinking about it, so I had to try to recreate it in my own house.  So, on Monday, that's what I did.

Ingredients:
PC Organic Mixed Greens
1/2 an avacado
1/2 cup black beans

1/4 cup salsa
2 tbsp Extra Virgin Olive Oil

2 tbsp. Crumbled Goat's Milk Cheese
a little fresh cilantro

First, make your dressing.  I pureed in my tiny food processor the salsa and olive oil. 

Place as many greens as you like In your salad bowl.  Scoop out about 1/2 teaspoon sized chunks of avocado and add those to the greens.  Then sprinkle your black beans (rinsed) over the salad.

Top your salad with your dressing, goat's milk cheese, and fresh cilantro.  If you happen to have some low sodium/high fibre corn chips, you could crush some up and use these as a topping too.

Toss thoroughly and enjoy!

The next day, I was still thinking about the salad, but wanted something warm to eat.  So I decided to make myself a stir-fry inspired by the Southwestern Salad.

Ingredients
PC Organic Baby Spinach
1/4 cup frozen chopped onion
1/2 Avocado
1/2 cup black beans
1/2 cup frozen corn
Divella Tomato Sauce (the best ever - I get it from The Kitchen Cupboard in Listowel)
Olive Oil
Fresh Cilantro
Plain Yogurt
Cajun Seasoning

In my trusty frying pan, I put about 1 tablespoon of extra virgin olive oil.  I sauteed the onions for a minute or so, then threw in a few handfuls of the baby spinach.  Then I threw in the corn and black beans.  I put the lid on and let it steam for a couple of minutes before stirring it around.   Then I added about 1/2 a cup of the tomato sauce.  I had some old Cajun seasoning in my drawer that hadn't been used for a couple of years.  But it still smelled good, so I put in about 1 tsp and mixed it all in.  While this was steaming, I scooped out 1/2 teaspoon sized chunks of avocado.  Once I felt the spinach and other ingredients were heated/steamed enough, I put them into my bowl and topped it with the avocado.    It was a little spicy (yum!), so I decided to top it with a little plain yogurt before garnishing with the fresh cilantro.

It was so delicious!

Like many of you, I tend to do a LOT of reading online. 

I'm obsessed with how leading a healthy lifestyle can have major impact on how happy people can be.  I recently came across this article on Deepak Chopra's website www.deepakchopra.com and thought I would share with you all.

Here it is...

One piece of bad news that keeps getting repeated has to do with well- being. Americans are bombarded with advice about prevention and positive lifestyle choices. Yet as a population we continue to be more sedentary and obese, with unregulated stress, too little sleep, a high-fat, high-sugar diet, and so on.

So it’s encouraging to offer some good news on this front. After surveying over a hundred and five countries to find out what habits create well-being, a study by the Gallup organization (where I am a Senior Scientist) concluded that having a good day leads to having a good life. In other words, habits that make you feel good right now are the basic elements of a long, healthy life.

This conclusion was based on a fact of human nature that frustrates the wellness community: our ingrained tendency to seek immediate gratification. For example, only 10% of responders say that they buy candy, but if asked if they take candy when it is put before them, 70% say yes. You may walk into a fast-food outlet intending to order a salad, but when you get up to the counter, you’ll most likely order a burger and fries. Immediate gratification makes people play a video game rather than discipline themselves with an exercise regimen that could improve their vital statistics over the long run.

The Gallup recommendations take immediate gratification and turn it on its head, making short-term satisfaction an ally rather than an enemy.

So what makes for a good day that will also lead to a good life?

1. Work
If you do work that you love and are passionate about, that is found to be foremost among the factors for well-being. What if you have a boring job? Then it’s recommended that you spend a few hours a day away from work doing something you love. Secondarily, find someone who shares your passion, whatever it is, and spend time with that person on a daily or at less frequent basis. A walk is good as you chat about what you both love.

2. Money
Financial security is an important contributor to well-being, but how much you have isn’t the main thing. What can you do with your money today that will increase well-being? First, buy experiences rather than things. Buying a flat-screen TV may bring a shot of enjoyment, but if you buy a vacation in the Bahamas, Gallup points out three stages of enjoyment: anticipation beforehand, immediate pleasure in the present and fond memories afterwards.

It’s also beneficial to spend money on other people rather than on yourself. Giving on a daily basis makes you feel good. Third, it’s important to provide for a default mechanism that saves money automatically so that you can’t spend it all at once.

3. Interpersonal
It’s good to talk to people, bonding and connecting. Gallup recommends several hours a day of some kind of personal communication through phone calls, e-mails, or conversation in person. Feeling connected needs to happen on a daily basis.

4. Diet and exercise
Here’s an area where people probably feel the most guilt. But instead of punishing yourself for falling short of some ideal diet and fitness program, use immediate gratification to your advantage. If you eat a fatty lunch with a sugary dessert, how will you feel in two hours? Compare the prospects of a fat hangover and sugar drowsiness with how you will feel if you have salad and a piece of broiled fish instead. Feeling light and energetic is immediate gratification that is just as pleasurable — and longer lasting– than a five-minute sugar high.

The same holds for exercise. If you take a brisk walk for 20 min. in the morning, it will set an energetic tone for the rest of your day. Two such walks are even better, Gallup found, with benefits in overall health as the number increases to six. No more strenuous activity is needed for feeling good.

As far as specific recommendations, we are advised to buy healthy foods and refrain from buying processed and artificial foods. Organic is best; as is a high proportion of fish over red meat. Taking more than one vitamin supplement a day isn’t advised; Omega-3 oils as in salmon, nuts, and seeds and also unsaturated oil such as olive oil, are also good. Get enough sleep to feel well rested, around 7-8 hours for adults but no more. Again, the goal is to eat, rest, and be active with having a good day in mind, nothing more elaborate.

5. Community
It will improve your day if you give some time to a cause you believe in. That isn’t news in itself. But Gallup also underscores the latest findings that emotions and habits are contagious. Workers who are on the job with their best friend are seven times more engaged and therefore, more productive. Even chatting with friendly co-worker increases engagement.. If you spend time with cheerful people, you will enjoy a better immune response than if you spend time with depressed people. Anger, smoking, and obesity are other factors that increase if you are close to someone with those problems; the likelihood of developing negative traits decreases if you spend time with people who lack those traits.

In short, well-being isn’t a solitary project. If the Gallup findings show one thing, it’s the interconnectedness of all the ingredients that make for a good day, and then for a good life. A good day is assembled by combining all five areas mentioned above, and each is shared with your family, friends, and co-workers. As you might expect, the Gallup data is far more extensive and detailed. (A soon to be released book b y two Gallup Scientists, Tom Rath and Jim Harter, “Well Being – the five elements,” has extensive data and very specific recommendations that are bound to change strategies in the health and wellbeing arena.). This has been an overview only. But if you have joined the ranks of those who keep postponing the good things you know you should be doing, you can change your life by having a good day. A short-term goal can reap immense long-term benefits.

Published in the San Francisco Chronicle

One of the best ways to beat the winter blues is to make a fabulous, summery salad. 
Like all of my favourite things to eat, it's very easy to make.

Ingredients
Small container of Baby Spinach (I use PC Organic from Zehrs - it's prewashed)
Fresh Strawberries (around 10 - or as many as you want)
Goat's Milk Cheese (I use President's Choice and crumble it myself - about 3 tbsp)
Slivered Almonds - about 1/4 cup
a little minced red onion (if you like it, I don't...)

Dressing
3 tbsp. organic flax oil (available at your favourite health food store)
1/4 cup orange juice
1 tsp. balsamic vinegar
Whisk it all together, just before serving, pour over salad, then toss. 

Of course, if you are having this as your main meal, you could top the salad with chicken.

If you really want to beat the winter blues, close the curtains to block out the winter, turn up the heat really high, put on a little tropical music, then eat the salad.

Good luck with that!

Seriously, about the flax oil, if you don't have it in your fridge, you should get some.  Flax oil is a great source of Omega-3 fatty acids.  Here's what Dr. Oz has to say about it:

"Omega-3’s are crucial for brain and heart health and also help your body fight cancer. Dietary sources of omega-3 fatty acids include fish oil and certain plant/nut oils. English walnuts and vegetable oils like soybean, flaxseed and olive contain alpha-linelenic acid (ALA) while fish oil contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fatty acids are powerful agents in reducing the risk of heart attacks, strokes and lowering blood pressure."