Optimum Performance Through Education – January 2011

Helping you start the New Year Right!!

I find the older I get the more often I hear myself saying, “Wow, I can’t believe how quickly the time has gone by.” Here we are entering the beginning of 2011 and yet again I am amazed at the speed in which 2010 has flown by. For many people a New Year brings about optimism and hope for setting and reaching new goals in their lives. One goal that I believe many people share is to try and improve their overall eating patterns, especially since the month of December is usually filled with a lot of celebrations surrounded by great food and good drinks…..not speaking necessarily from a nutritional stand point! By January 1st, we often experience that overwhelming feeling of being bloated from the extra caloric intake we’ve had since the middle of December. And yes, I too feel it just like everyone else! My plan this year was to have the majority, if not all, of the ‘extras’ out of the house by Monday January 3rd. For me, if there are a few chocolates left over and sitting in the pantry, I find that I am more apt to eat them just because they are there. Can anyone else relate to this? In addition to making the suggestion of removing any and all unwanted food from your cupboards that are filled with empty calories, my hope for the month of January is to help give you a few suggestions of healthy food choices to get your digestive system back into the swing of things. Therefore, I thought that I would share two of my personal favourite recipes to help you start the New Year in the right direction. Any of these can be customized for your own personal enjoyment.

Michelle Avery

B.Kin/B.Ed OCT.

Veggie Bean Salad

  • 1 can President’s Choice Blue Menu Black Beans (rinsed)
  • 1 can President’s Choice Blue Menu Six Bean Blend (rinsed)
  • 1 c fresh or frozen green beans
  • 1 c fresh or frozen peas
  • 2-3 diced plum tomatoes
  • 1 yellow pepper diced
  • 1 red pepper diced
  • 1 c broccoli finely chopped
  • ½ red onion diced
  • 3-4 tbsp red wine vinegar
  • 2 tbsp olive oil
  • Pepper, sea salt and garlic powder to taste

Mix together well, chill and serve. Measure serving size as 1 cup.

Protein Pancakes

  • ½ c egg whites
  • 1/3 c oats (measured dry)
  • Dash of cinnamon
  • ½ scoop of protein powder of your chosen flavour (optional)

Mix together well in a bowl. Lightly spray your pan with cooking spray. Pour batter into a small pan and allow enough time for the egg whites to cook on medium heat. After approximately 5 minutes, flip pancake and resume cooking for another 5 minutes until thoroughly cooked through.

Serve with cinnamon and E.D. Smith’s calorie reduced syrup.

Add ½ c of fresh mixed berries on top for a little extra flavour !

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