January 2006
Vegetarian Ironman
I knew when I signed up for Ironman Canada, that I would need to ensure my nutrition was going to support the demands of an endurance training plan. I came to see Andrea and the information she provided to me was exactly what I needed. I came away with a formula to calculate precisely the amounts of carbohydrates and protein I needed as well as a new awareness of how to best restock my body's fuel reserves and when to do so after working out. The information was invaluable to me for a successful training season and allowed me to fulfill all the training sets I needed to do, and have the energy to do every last one of them!
I was confident about my food plan, which was absolutely integral to my successful year and competition. I never once felt that I had to compromise being a vegetarian as I knew exactly what my parameters were and how to best achieve optimal nutritional health. (Debbie)
Looking for Some Healthy Links?
Eating Well
Magazine & Website
www.eatingwell.com
Tufts University
Health & Nutrition Letter
healthletter.tufts.edu
Centre for
Science in the Public Interest Nutrition Action Health Letter
www.cspinet.org/nah
New
Recipe!
Date Squares
(Recipe
from February 2004 Tufts University Health & Nutrition Letter)
Filling:
1 (8oz pkg) chopped pitted dates (1 2/3 cups)
1/3 cup orange juice
1/3 cup water
Crust & Topping:
1 cup whole wheat flour
1 cup rolled oats
1/4 cup packed light brown sugar
1/4 tsp ground cinnamon
1/4 tsp baking soda
1/4 tsp salt
1/4 cup frozen orange juice concentrate
1/4 cup canola oil
2 tsp butter
Preheat oven to 350F. Coat an 8-by-8 inch baking pan with cooking spray.
To make
filling:
Combine dates, orange juice, and water in a small saucepan; bring to a
simmer over medium-high heat. Reduce heat to medium-low and cook, uncovered,
stirring occasionally, until dates are tender and filling has thickened,
4 to 6 minutes. Remove from heat.
To make
crust and topping:
Combine flour, rolled oats, brown sugar, cinnamon, baking soda, and salt
in a medium bowl; blend with a fork or your fingertips. Add orange juice
concentrate and blend with a pastry blender or your fingertips. Drizzle
in oil, tossing with a fork, until moistened and crumbly.
To assemble
and bake squares:
Set 2/3 cup of the flour/oat mixture aside in a small bowl for topping;
pat the remainder evenly in the bottom of the prepared pan. Spread date
filling evenly over bottom crust. Add butter to reserved topping and blend
with a pastry blender or your fingertips. Sprinkle topping over filling.
Bake until golden and firm to the touch, 20 to 30 minutes. Let cool in
pan on a rack. Cut into 16 squares.
Yield: 16 servings
Per serving: Calories 140, Fat 5 grams, Saturated fat 1 gram, Sodium 65 milligrams, Fibre 3 grams, Carbohydrates 25 grams.
Upcoming Events
Mastery Over Emotional Eating
"How to Have Your Cake and Eat It Too"
Our relationship with food is inherently private, personal, and complicated. Powerful factors such as marketing, body image, early learning, our emotions, and stressful events, can leave us feeling prey to eating in ways that we’re not comfortable with. Many people describe frustration in trying to address not what they’re eating, but why they’re eating. This 4-part workshop will help you to identify your own factors, and give you practical strategies for fuelling your body and soul with joy and confidence.
Workshop Dates: Thursday Evenings 7-9pm MARCH 2nd, 9th, 16th, & 23rd, 2006
Cost:
Check your insurance to see if you are covered for psychology services
$450 plus gst/person (includes 8 hrs workshop time & 40-page workbook)
Location: Health Stand Nutrition Consulting Inc.
1325a – 9th Avenue SE Calgary, AB (Inglewood)
Registration
Deadline: February 22, 2006
Contact: Health Stand Nutrition Consulting Inc.
Phone: (403) 262-3466 or Email info@healthstandnutrition.com
Since there is a limit of 11 people for this class register early to ensure
your spot! Payment is due at the time of registration.
About Dr. Colleen Cannon:
Colleen holds a Ph.D. in clinical psychology from Queen’s University.
Colleen’s work in health psychology focuses on how thoughts, feelings
and behavior influence health and well-being. She has extensive experience
with conditions such as diabetes, hypertension, pain, and coronary artery
disease. Colleen has many years of experience developing and facilitating
workshops for client groups, and her style is consistently described as
relaxed but professional, practical but thought-provoking. Colleen has
taken an active leadership role in various health care settings, training
other health care providers, supervising Ph.D. students and interns, and
presenting at national conferences. She is currently a co-investigator
with faculty at the University of Calgary studying the effectiveness of
a workshop series called Food and Mood that she initiated and co-developed.
Colleen also has years of experience working with clients in a broad range
of mental health areas including: depression; anxiety; and the effects
of trauma. She is registered with the College of Alberta Psychologists,
and is a member of the Academy for Eating Disorders. Visit www.colleencannon.com.
Mastery Over Emotional Eating
Workshop Overview:
The first
step in changing your relationship with food is to increase your awareness
of the many factors influencing that relationship. Significant time will
be spent in this course examining how our food choices are affected by
three main factors: our environment, our biology, and our learning.
For instance, how does the availability and the marketing of food, affect
your food choices? What difference does it make if you skip a meal or
go on a fad diet? What did your culture teach you about eating? How does
body image affect your relationship with food?
The remainder of the course is devoted to providing you with practical strategies to incorporate into your life. These strategies require patience and practice. This workshop is spread over 4 weeks to allow you to get support and feedback as you try the various techniques. The workbook provided in the course contains several writing exercises to complete at home as you work towards mastering these skills.
And finally, how do you fuel your soul without money or food? Find out how, and share your experiences, as you learn to make different choices in your relationship with food, and in your relationship with your body.
What Do Past Participants Have to Say?
"After taking the emotional eating course I learned that I was not alone in my struggles with eating, and that food does not have to fill a sad or stressful part of my day."
"I feel empowered; food does not have to control how I feel. I am learning to be "kind" to myself in my thoughts. This course has given me the tools that I can work into my everyday situations."
"I learned about what triggers me to eat in a way I don't like."
"I learned how to nurture myself without food."
"The workshop provided me with an open, intimate setting, with realistic and practical information that can easily be applied in real life."
"I liked the group discussions and time to apply concepts over 4 weeks."