Homemade Raspberry Lemonade

Hot enough for you? This easy recipe should cool you right down. I first discovered this delicious treat while on vacation, and liked it so much I tried to make it when I got home. It turned out well! They were selling it for $60/jug at the hotel pool. It cost me about $5 at home.

I've made it with booze and without, it's equally good either way. It is really easy to make and low Calorie (if you omit the booze). If you don't mind the bite, omit the sugar altogether.

Ingredients:


Juice of 4 fresh lemons
1 lemon, sliced into 8th's
1 cup raspberries
1 litre soda water
1 cup vodka or rum (optional)
Lots of ice
Sugar, to taste (optional)

Prep:


Combine soda, lemon juice and vodka (if using) in a jug. Crush about 1/2 of the raspberries in your hand and throw them in. Add the ice. Stir well. Add sugar if desired. Add ice, the rest of the raspberries (whole) and lemon slices. Give one last stir and serve! Enjoy!

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Adrenal Fatigue

More and more I hear people blaming their low energy levels on "adrenal fatigue" often, it seems, without really knowing much about it. Adrenal fatigue seems to be the latest nutritional hot topic and an easy answer for low energy levels. But what is it exactly, and is it really treatable with diet and nutrition?


What it is, or isn’t

Proponents of adrenal fatigue have been blamed it for everything from allergies, infections, depression, memory loss, decreased sex drive, and insomnia. Other suggested symptoms:

• Tendency to gain weight and unable to lose it, especially around the waist.

• Lack of energy in the mornings and in the afternoon between 3 to 5 pm.

• Feel better suddenly for a brief period after a meal.

• Often feel tired from 9 - 10 pm, but resist going to bed.

• Need coffee or stimulants to get going in the morning.

• Feels better when stress is relieved, such as on a vacation.

• Difficulties in getting up in the morning.

Does this sound like you? Probably. Adrenal fatigue is a collection of such non-specific and broad symptoms that nearly anyone could relate. Proponents of adrenal fatigue claim it is brought on by stress and is a milder form of adrenal insufficiency that can not be detected by blood tests, but does affect the body. However, adrenal fatigue is debated in the medical community and is not currently recognized as a medical diagnosis.

Is there a diet for adrenal fatigue?

Of course! There’s a diet for everything these days, and that includes adrenal fatigue. So what does it look like? According to Dr. Wilson, there are nine rules to follow:

1) Eat a wide variety of whole, natural foods

2) Combine a healthy fat, protein and carbohydrate source with every meal

3) Eat lots of vegetables, especially the brightly colored ones

4) Salt your food to a pleasant taste

5) Eat mainly whole grains as your source of carbohydrate

6) Combine grains with legumes (beans), or legumes with seeds or nuts to form a complete protein

7) Avoid fruit in the morning

8) Mix 1-2 tablespoons of essential oils (cold pressed olive, grape seed, safflower, flax, etc.) into grains, vegetables and meats daily

9) Eat high quality food; it becomes you.

Funny enough, most of those sound like recommendations for a healthy diet (except for the ones I crossed out).

My thoughts:

Cutting down on caffeine and processed foods is always a good idea and, although there’s no harm in making healthy eating changes, many people who suspect adrenal fatigue look to unregulated and unproven remedies that can have their own risks. Doctors also warn that these remedies can mask the true cause of symptoms, such as depression or fibromyalgia, and delay a proper diagnosis.

Is there truly an epidemic of adrenal fatigue, or could it be that we’re simply an overly stressed, over worked, over caffeinated society with generally poor nutrition, and the result happens to be low energy? Or, is it a true condition that currently glides under the radar of medical testing? I don’t know. What I do know is that I’m a strong proponent that many conditions can be helped and even prevented with proper nutrition and exercise. Never underestimate the powers of a healthy diet and lifestyle. It’s not a gimmick, it doesn’t sound exotic, but it’s the thing we go back to time and time again. So for now, while the medical community figures this one out, eat your veggies, go for a long, stress-relieving walk, and get some sleep. If you’re concerned about your energy levels, see your doctor.

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How to minimize the damage during Stampede

For those who don't know, there is a little wee festival that takes place in Calgary this time of year, referred to as "Stampede". A fitting name for a 10 day festival that's wrought with "stampeding" party-ers who have ditched their suit and ties and mysteriously re-emerged as cowboys and cowgirls for this one event.

Unfortunately, Stampede is a time where many Calories are consumed in the form of mini donuts and beer.  Our waist-lines aren't the only thing taking a hit. Any time a massive event rolls around, there's bound to be endless amounts of disposable dinnerware and cups that end up right in the trash bin. As fun as they are, these festivals are hard on our bodies and the planet. So what's a good-hearted, fun-loving cowboy/girl to do? Luckily, will a little thought and planning, there are some things we can do to help minimize the damage. None of these suggestions are perfect, but stampede is a time to let loose. These are my tips for making the most out of a bad situation.

Here are some tips for minimizing the impact (to yourself and the environment) and still have a good time:

• Avoid the mini donuts - or any other junk food - if you can. I realize this might be 'out of the question' for many stampeders, as mini donuts have become a bit of a tradition. So if you must indulge, split them with a friend, or two.
• Plan in advance - if you are organized and bring your own snacks, you'll be less likely to get caught empty handed when hunger strikes. Packing healthy foods from home will save you Calories and money.
• If you're going to drink alcohol, alternate beverages between alcoholic and water. It will help you stay hydrated in the heat, and also help cut down on Calories. As an added bonus, you won't feel so bad in the morning. You can thank me later.
• Weigh your options - there may not be any HEALTHY foods at stampede, but there is always an option that's better than the rest. Try to look for options that are grilled or baked, have lots of vegetables, and not a lot of high-calorie sauces or cheese.
• Looking to cool off? Sure, Ice cream is a summer staple, but if you just need a cool down, a lower-calorie option (though still high in sugar) is shaved ice (ask them to ease up on the syrup). Even better, good old ice cold water.
• Dance! There is plenty of music to move your boots to, so take advantage. Dancing can burn 300 Calories an hour or more!
• Avoid plastic & reuse cups. Bring a reusable steel water bottle whenever possible. If you get caught thirsty and beverage-less, opt for glass bottles over plastic, and of course, recycle.
• Avoid booths with styrofoam. If possible, look for food booths that serve their food in less environmentally harmful products (even if they're still disposable), such as wrapped in paper. If you're real keen, bringing your own take-out container is the best way to go.

What ideas do you have to make Stampede a bit healthier?

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Healthy Turkey Chili Recipe

This is a recipe I've made for years and is always a hit. The cottage cheese helps to add more protein and gives it more of a nice, creamy texture that's different from other, traditional chilis. You can also opt to make it a vegetarian chili by doubling up the beans and leaving out the turkey.

Ingredients:

1 tbsp olive oil
500g (1 lb) lean ground turkey

½ cup green pepper

½ cup red onion
½ cup mushrooms

2 tsp minced garlic
2 tbsp chile powder

2 tsp ground cumin

2 tsp dried oregano

1 tsp ground coriander

1/2 tsp crushed red pepper flakes

1/4 tsp ground cinnamon

1/4 tsp fresh ground pepper

1 can (28oz) diced tomatoes, undrained

1 can (14oz) tomato sauce

1 can red kidney Beans or mixed beans, drained

½ cup vegetable broth

1/4 cup cilantro

½ cup 2% cottage cheese

Method:

Heat olive oil in a large, non-stick pot over med-high heat. Add onions, green pepper, mushrooms, and garlic. Cook and stir until veggies soften.

Add ground turkey, chili powder, cumin, oregano, coriander, red pepper flakes, and cinnamon. Mix well and cook for 1 more min. Add undrained tomatoes, beans, tomato sauce, broth, and pepper. Bring to boil. Add cottage cheese. Reduce heat and simmer for 20-40 minutes or until thickened. Remove from heat and add cilantro.

Per Serving:

237 Calories
6g Fat
27g Protein
20g Carbohydrates

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