May 2006
Quick Meals for Vegetarians
Salads: add strips of firm tofu, chick-peas, canned/cooked beans of your
choice, 1% cottage cheese, sunflower or sesame seeds, roasted soy beans,
chopped nuts or hard-boiled eggs.
Pasta: add tofu cubes, beans/chick peas, or ground soy (looks like “ground
beef”) to give a source of protein and top with cheese if desired.
Lentil, split pea, or bean soups with a whole grain bun and raw veggies.
Add extra canned beans to canned minestrone or vegetable soup, serve with
whole grain crackers.
Whole-wheat pita or wrap sandwich stuffed with veggies and either egg,
soy “deli meats”, hummus or other bean spreads, or cooked/canned beans.
Banana and nut butter sandwich (peanut, almond, cashew, or sunflower butter)
Vegetarian pizza: load up on your favorite veggies and spices and top
with soy “deli meats”, shrimp if desired, and soy/dairy cheese.
Bake a potato in the microwave and top with canned beans, baked beans,
or low-fat cottage cheese and salsa..
Soy-burger on a whole grain bun with a spinach salad. Note that many veggie
burgers contain rice and veggies but are not a large source of protein
choose a burger with at least 10 g of protein
Stir-fried veggies with tofu, beans, lentils or chick peas served over
pasta or rice
Use ground soy (looks like “ground beef”) in traditional recipes calling
for meat such as lasagna, meat sauce, or burritos
Mastery Over Emotional Eating
How to Have Your Cake and Eat It TooOur 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 were not comfortable with. Many people describe frustration in trying to address not what they’re eating, but why they’re eating. This 5-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 6:30 to 9:00 pm:
May 25th, June 1st, June 8th, June 15th, and a follow up July 13th 2006.
(Registration Deadline: Friday May 19th, 2006)
Cost: Check your insurance to see if you are covered for psychology services $495 plus gst/person (includes 12.5 hrs workshop time & 40-page workbook)
Location: Health Stand Nutrition Consulting Inc. 1325a – 9th Avenue SE Calgary, AB (Inglewood)
Contact: Health Stand Nutrition Consulting Inc.
Phone: (403) 262-3466 or Email info@healthstandnutrition.com
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.
The workbook provided in the course contains several writing exercises to complete at home as you work towards mastering these skills. This workshop is spread over 4 weeks to allow you to get support and feedback as you try the various techniques. The fifth session is a follow-up 2-3 weeks after the completion of the course, to share strategies, successes, and ongoing challenges. 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.
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.
Recipe of the Month:
Peanut Butter Energy BarsWhat You Need:
3/4 cup peanut butter
3/4 cup honey
1/2 cup brown sugar
1 1/2 cup oatmeal
1 1/4 cup crisp rice cereal
1 cup chopped nuts (such as slivered almonds)
1 cup dried fruit (such as chopped apricots)
How You Prepare:
In a pot combine peanut butter, honey, and sugar. cook over low heat until
smooth. Add the rest of the ingredients and mix well. Spray a 13 by 9
inch pan and firmly press batter in pan. Let Cool.
Make Ahead Tip: cut into bars and freeze.