Weather wasn’t exactly sunny, but the sky was clear enough and the wind wasn’t crazy strong. So thanks to cooperating weather as well as a gift voucher from J, I dived from the sky!

To celebrate me still alive after that death-defying act, we celebrated with some wine.

And it was when I was drinking that wine that I got the idea for this post. I mean there are so many beverage options out there, how do people choose??

I chose wine because it is a signal of celebration and special occasions, but otherwise I stick to water or other nutritious options.

For many people, juices and soft drinks are still their go-to choices. but as we become more sugar-conscious, more and more people are turning to less sugary choices. Yay!

Of course, water is still the best choice since it is thirst-quenching without any added calories or additives. But water can get bland at times and we need to excite our taste buds with other options that are flavourful yet still nutritious.

So, other than water, Here are my top 5 picks:

1. Cold-steeped herbal teas. Put 3 herbal tea bags of your choice in a water jug, add in cold water and let the tea steep overnight in the fridge. Add a drizzle of honey for sweetness and enjoy!

2. Cucumber water. Some people prefer lemon with their water, but I actually don’t like the taste of that. Instead, I think that cucumber slices adds a much more refreshing flavour and prefers that. Other than lemon or cucumber, strawberries & mint or mixed berries would be yummy too!

3. Diluted fruit juice & carbonated water. Fruit juice on its own can be a very concentrated source of sugar, but you can dilute that by mixing in some carbonated water. I recommend doing 50/50 as you still get the flavours of the juice but without that cloying sweetness and the potential sugar rush & crash afterward. Bonus? Carbonated water adds fuzz to your drink and that’s fancy in my books.

4. Milk or other milk alternatives. Compared to juices and soft drinks, milk are not loaded with sugar (beware of chocolate-flavoured ones though…) and packed with vitamins and minerals; thus if you are going to get calories from your beverage, you may as well as make sure it comes with some nutritive value too.

5. Fresh fruit smoothie with greek yogurt. Offering the thickness and creaminess of a traditional milkshake yet without all the excess fat and sugar and ice cream, smoothies made from fresh fruits and greek yogurt offers an easy way to meet your daily needs for fruits and adds in healthy dose of protein to keep you satisfied for longer. I like to add in frozen banana chunks instead of ice to add creaminess, or occasionally I would opt for ½ avocado to mix things up. If you’re not a big greek yogurt fan, regular yogurt or milk or milk alternatives can be used too, just note that the result won’t be as thick.

There are so many homemade choices that are refreshing and tasty so next time when you’re at the grocery store, be sure to get the ingredients to make your own drinks instead of strolling through the beverage section!

Do you find plain water bland sometimes? How do you spice things up?

Stephanie

One of my goals for 2013 is be active daily, in some form or another.

I’ve always did exercise 2-3 times a week in the past few years, but sometimes I would fall off the wagon for a couple weeks just because I get busy with other priorities and forget to work out!

So this year, I finally decided that to make exercise part of my life, it has to become a habit, a daily habit, and that’s the only way I will be active without having to consciously think about it.

And really, I’m being easy on myself. How I define “be active” is just to get off the couch and do something. It can be as easy as doing a 10-15min Youtube workout, or a yoga DVD or going out for a jog (training for my half-marathon!) or taking the boyfriend’s puppy out for a long walk.

And now I have found a new quick routine for me to fulfill my daily objective: The Scientific 7-Minute Workout.

The program is based off the concept of interval training, and effectively trains multiple large muscle groups all at once. Like the article mention, the duration of the 7 minute won’t be pleasant but it’s only 7 minutes…and then you’re done!

It’s definitely not going to be the easiest 7 minutes but it’s only 7 minutes, so every bit counts!

I like the idea that it minimizes down time and squeezes the most out of the 7 minutes. Plus, I love the fact that it requires no equipment and need very little space, thus meaning I can easily do it anywhere and everywhere.

Is exercise part of your life? Have you tried interval training before?

Stephanie

I am so very fortunate to be invited on a private tour of Thomas Haas’s North Shore site. It was a wonderful experience that included chocolate tasting and live demonstration of chocolate mousse making, but the best part of the whole evening was meeting Thomas Haas himself.

From just reading his biography and seeing the creations he puts out, I have always known that he is a man of high expectations and treats his craft seriously. And, meeting him in person and hearing him talk in person about what he does totally solidifies that.  His eyes, his voice, his body language, everything about him screams passion and dedication for what he loves. I know making great chocolate is his life-long dream but seeing that passion and love pour through every pore of him makes it that much more inspiring and exciting.

Like I said, I was very fortunate to be part of the tour.

We started off the tour with Thomas explaining a little bit of the history of how he began his business. He was first making fine chocolate for 5-star hotels across North America. Then a few years ago, he decided that there was limited expansion in that area and at the same time, he encountered an opportunity to start a shop in the North Shore area. So, going with his gut feeing, he decided to open a chocolate kitchen with a small retail area and continue to pursue his vision of making excellent quality chocolates for us Vancouverites. The store began small, but the high quality of its products and services spread through word of mouth alone (he never did any form of mass advertisement) and now Thomas Haas has two stores opened in total, the original store in North Vancouver and another one in Kitsilano.

Thomas is an excellent story teller. Listening to him talk about how he started and where he is now was fascinating. I’m certain there must have been difficulties along the way, just like any other business would have encountered, but Thomas stuck to his vision, stayed true to what he felt was best and “did the right things”. From his words, I felt that he is a very genuine and humble man, he just wants to put his head down and do the best he can to continuously improve his craft, and what struck me the most was that despite his great success now, he states that “I will I know never be good enough”, and that is what keeps him going because he feels there is always something more he can do to make his creations better. That makes me respect and appreciate his creations much much more.

Of course, in addition to stories, we learned about the history of chocolate and the process of chocolate making. We also sampled many of his finest chocolates and truffles. The group literally fought over every last piece….

Not saying that I am a chocolate snob now, but I definitely have gained knowledge in terms of how to appreciate a piece of artisan chocolate. A fine chocolate should not taste grainy. It often has different textures (ex. crunchy bites vs creamy ganache), or it may have distinct layers that delivers unique flavours to entice your tastebuds.

I also learned that in addition to white, milk and dark chocolate, there is actually a fourth type called blonde chocolate. This is a chocolate without any cocoa content, and made with cocoa butter and sugar alone (like white chocolate) but the sugar used has undergone caramelization and hence gives the final product a light blonde tone. The particular name of the blonde chocolate we tasted was called Dulcey. It was soooo good, very creamy and with a hint of caramel-y flavour. I loved it!

Anyways, the whole 3-hour just flew by. Thomas Haas was very charming, especially when with his rich facial expressions and the arm waving when he talks about his chocolates and the great team that he has nurtured and empowered.

Overall, the experience was amazing. I was expecting a tour in which i get to see the behind-the-scenes footage of chocolate-making but I got so much more out of it. I must truly say that being in the same room as Thomas Haas really inspires me to continue to pursue what I love, because I saw a very real example of how passion and dedication to what he loves is what lights a person up and motivates that person to live a meaningful and fulfilling life.

Have you me someone that had the same impact on you – lighting up your passion or helped to make it burn brighter?

Stephanie

Then you need to check out this post. Amy goes into details about preparing oatmeal in a jar and doing unique flavour combos to add some spice to your daily average oatmeal.

I’ve blogged a lot about oatmeal before because I think it s the one whole grain option that almost everyone has tried before and has easy access to. Thus, when it comes to making the switch from refine grains to while grains, this is one simple swap!

If you’re stuck in a rut eating the same breakfast everyday, then start by reading my padt adventures making savory oatmeal, and also be sure head over to Amy Bites for some more new ideas.

By the way, who said oatmeal is just a breakfast food? You can easily make more portions and pack it as a no-fuss, fibre-packed power lunch!

Have you tried anything wacky or creative with your breakfast lately?

Stephanie

I have never been much of a baker. And that’s the reason why there are barely any baking recipes on A Nutritious Plate. Have you noticed?

I totally consider myself a cook, the reason being that when I cook, I can taste as I go and tweak the recipe as I go; whereas baking is a whole different world…you throw everything together in carefully measured amounts using the correct techniques and then you put into the oven and hope that the finished products turn out as you would have envisioned. Oh gosh, I just can’t handle that stress.

But that doesn’t mean I don’t try to bake. It’s just that I pick the easiest recipes, with the least amount of ingredients and using the simplest techniques that I know would be likely fool-proof. But quite frankly, just because a recipe is supposedly “foolproof”, something still happens when I make them!

Just like this time, I was inspired to try the recipe created by Nutritionista for her new book UnDiet because of 2 reasons: I have all the ingredients on hand, and it literally was a 2 step recipe that I truly believe that even as a baking rookie that I am, I could master this!

I had complete faith in myself, and I started off strong but I still managed to forget to set a timer and ended up over baking the cookies. Sigh!

So despite doing all the prep work right, and getting the cookies into the oven successful, I let my guard down last minute and as a result, the bottom of the cookies got a bit burnt. Fortunately, the recipe is quite forgiving and the cookies still turned out flavourful, but they were a bit too crunchy and a bit dry for my liking (the ideal result was that it would be crispy on the outside and chewy on the inside).

I was so close to making a batch of delectable cookies! So close. Although I still think the cookies are very tasty and would be perfect paired with a cup of hot tea or coffee as an quick pick-me-up treat in the afternoon, they are not good enough to share with friends.

Perhaps next time! The next time I make this again, I think I will tweak it slightly. Instead of making individual cookies, I will try to press the dough into a 8 x 8 square pan, bake it and then cut it into squares after it cools.

The best part of this recipe is that I don’t think the amount of ingredients need to be exact exact, and you can throw in odds and ends ingredients and surprise yourself with the end result — kind of like a kitchen sink muffin idea where you throw in whatever you have on hand and it still turns out moist and delicious.

This time I mostly followed the recipe but I subbed in sunflower seeds rather than pecans. Next time I’m thinking I’ll throw in a mixed variety of nuts, perhaps raisins or dates instead of cranberries and maybe even add in a dab of almond butter or peanut butter to mix things up. The key is add enough wet ingredients to hold the dry ingredients together and be able to form a ball (if you’re making cookies) or at least be sticky enough (if you’re thinking about pressing the dough into the square pan like me).

Unlike other cookies, this recipe uses no flour, is gluten free, and contains a healthy dose of fiber (from the ground almonds & nuts/seeds) and relatively low in sugar and oil. Definitely fits into my book of healthy eats!

To find the recipe, check out the recipe on Carrots ‘n’ Cake and read about her review of Nutritionista’s Almond Power Cookies.

So to make sure I can complete it, I have been doing one long run once again. And tday, I did my longest one! And from now on, I can dail back the mileage and let my body rest & heal and be in tip-top shape for the big day 3 weeks later.

Yep! Race day is in 3 weeks. So soon right?

I remember registering in January and thinking I had all the time in the world to train. But honestly I didn’t end up starting until roughly 3 months ago, and even then, I wasn’t running according to the training plan.

Trust me, I intended to run religiously and build up mileage slowly and steady according to plan. But the Vancouver weather did not go according to plan. It rained way too often during March and early April, so I literally had zero motivation to put on my runners and dash out the door.

Thankfully, my friend got me signed up for the Sun Run in mid-April. And that’s when my training really picked up. Plus the weather took a dramatic change and we got nearly 2 full weeks of beautiful warm sunny weather. And on those days, I was so excited to be outside and run.

Another motivation that kept me running would be my coworkers. They started recently doing lunch jogs and invited me to go, so I did! And having two girls to run with, at a leisure relaxing pace while chatting the whole time is super fun. Time flies and running is not taxing at ask, and it actually goes me a surge of happy hormones to keep my supercharged for the rest of the afternoon.

So just building on the momentum, today I did my longest run — 16km. It was not the easiest run,it was long but it was not a struggle. I simply focused on keeping a stable pace, shuffling my feet one ahead of the other and breathing deep and strong.

At the same time, I found that listening to audio books or podcasts really keep me from getting bored. I used to listen to upbeat music but that usually made me speed up unconsciously or it gets me bored. But now when I listen to audio book, I get so absorbed into it that I forget about my legs are getting tired or my heavy breathing and I just keep going! Plus, I feel like I’m multitasking and being super productive which adds to the overall awesomeness of my day.

To be honest, I’ve never been much of a runner. But today I enjoyed my run so much and so proud of myself that I just want to share with the world! Which goes to show that you can never say never, and for things the you do not enjoy now may give you other benefits or pleasure in the future in a different context.

Anyways…after a nice hot shower after the run and a refuelling dinner, I’m so ready to call it a night!

Are you a runner? Did you always enjoy jogging or did some event/person/thought change your mind?

Share your story! I’ll love to hear it

Stephanie

Today has been a super Sunday.

What made it so super?

Because I had such a fulfilling day jam-packed with activities that I was so excited to do!

It started with a lovely brisk 1.5hr walk with an old friend who played a key role in my past years mentoring and preparing me to pursue a career in Dietetics. Now instead of a mentor & mentee, we are two RDs who got together to talk about everything we missed out from the last time we met. Needless to say, we were talking non-stop for the full 1.5hr! It was so motivating to hear how my mentor / friend has grown her practice over the years and be able to envision myself following in her footsteps and becoming the best that I want to be in the future. This brief session got me all pumped up for the rest of the day!

Then, I rushed off to have a double date with my girlfriend. It was originally supposed to be “Dim Sum with the Girls” but due to some minor miscommunication, one of my girlfriend did not make it. However, that gave me ample time to focus on girlfriend that did show up (and her boyfriend). The food was tasty, company was engaging and so despite not having everything turn out the way I planned (which is the nature of life anyways, keeping it interesting for me!), I still had a great time.

By the time we finished dim sum, it was still only early afternoon. But because my day started early, I felt like I had accomplished SO much already yet there was still so much time left in the rest of the day to do more. That feeling is awesome.

So riding on that high, I went back to J’s place and sat down to write…to draft my next blog posts, to envision and illustrate the next action steps for my Optimal Wellness / Weight Management workshop series, and just to write myself notes about random thoughts and memorable moments (you know, just in case I grow old and I forget these things…so I want to capture them somewhere while I still remember).

Usually by the time I’ve done 3 big things on the weekend, I’m done for the day and would be very pleased with myself. But not today!

I was pumped, more like hyperactive really.

So then I cooked a meal for J and I. And instead of making some stable easy peasy meal, I tried a new dish. I made a Pesto Shrimp salad with tomatoes, peppers and avocado. Lately I’ve been using salsa as a quick salad dressing so today I decided to try something different and pair the salad with pesto. I knew the combo wouldn’t go wrong since basil and tomato have always been a match made in heaven. And by adding in some crunch with bell peppers and creaminess from avocado, a delicious salad was created. Especially when I get to see in the Sun Room overlooking the view of Downtown Vancouver, this dinner was absolutely satisfying.

And to top it off, J took me to see Iron Man 3. I won’t spoil you with any details, but let’s just say I was stimulated for the whole duration of the movie and re-fall-in-love with Tony Stark’s imperfect personality.

Recapping my Sunday, in the 18 waking hours, I did 5 meaningful activities that made me happy in more ways than one. So despite knowing that I am physically craving sleep at 1am, I am not in bed but rather am sitting on the couch beside J typing out this post, simply because I want to capture the essence of today before bites and pieces begin to slip away from me.

Today was definitely not a typical Sunday.

With the summer just around the corner, making salads becomes the preferred method of cooking since it involves less time in front of the hot stove/oven and cooler temperatures on the tongue.

And that’s how this recipe was born. I had leftover zucchini in my fridge that I didn’t want to heat up and eat plain, so I decided to toss it with 2 of my favourite ingredients to add protein and some healthy fats to make it a complete meal.

I used zucchini that was previously lightly pan-fried (you can grill or roast them for the same effect), or you can simply use fresh raw zucchini for a crispier, juicier texture. The cauliflower was chopped into small bites and microwaved until cooked. You can boil or steam it, but I prefer microwaving it as that eliminates the need to drain them and dry them (less work!).

As for sardines, I used canned ones. Be sure to read the labels and pick one with no added salt (or lower amounts at least), and packed in water preferably. I like buying the flavoured ones because then I can use less seasoning and I can even skip the salad dressing too since the sardines add so much flavour to the salad already (same idea as using canned tuna as salad dressing).

And last, but not least, the avocado is the gem of the dish. Yes, I am bias about avocados because I just love their creaminess, but in this dish, I really think the avocado adds a richness that holds all the ingredients together. Without avocado, the sardines and zucchini would just be like 2 random items tossed together, but with avocado diced and semi-mashed in with the sardines & zucchini, the ingredients all hold together much better, and becomes a cohesive dish. You do not want to skip out on avocado, trust me!

The best part about this dish is that you can have it right away, or save it for later as well. Unless other salads that involve fresh greens, this salad does not “wilt” over time and actually flavours develop even more. I made a big batch, had some for breakfast, and saved the rest for lunch…if I had made more, I would have it again for dinner too!

Since I discovered the beauty of zucchini, it has become a staple in my diet. And now I have found an additional way to pair it with my other favourite ingredients. Ah, the joy of experimenting with food in the kitchen!

Chopped Zucchini & Cauliflower Salad with Sardines & Avocado

Serves 2.

What you’ll need:

• Zucchini, 1 medium, sliced
• ¼ head cauliflower, chopped into small pieces
• 1 can sardines, preferably no added salt or low sodium
• ½ avocado, diced
• Salt & pepper, to taste
• Mixed herbs, to taste
• Lemon juice, to taste

What to do:

• Roast or grill or pan-fry zucchini lightly until lightly browned.
• Place chopped cauliflower in a medium, microwave-safe bowl and microwave for 6-7 min until cooked but still crunchy.
• Cool the veggies to room temperature. Then, chop the zucchini into small pieces. Toss together with the cauliflower in a large bowl.
• Add sardines and avocado to the bowl, and mash them up with a fork and mix it well with the vegetables. If you like your avocado pieces more whole rather than mashed, add it after you mash up the sardines and then just lightly stir it into the salad.
• Add in seasoning and lemon juice. Mix well, taste and adjust seasoning.
• Serve right away, or cool completely and store in the fridge for 1-2 days. Best served at room temperature.

Canned sardines may not be a staple item in your pantry yet. But why not give it a try and see if you like it? It can be such a simple way to add protein to your meal and it is also a great source of omega-3 oils which have heart-health benefits.

Stephanie

Photo by Earthworm

I came across this article today talking about how fad diet books “lure” people into believing that this is the solution to end their weight loss struggles and that they have the ultimate quick and easy way to help people lose weight.

However, as we all know, fad diets don’t work.

Making dramatic changes to our lifestyle and completely altering your habits without really considering if they are right for you is a formula setting you up for failure, And that’s exactly what fad diets are: they demand that you follow strict (and often absurd) rules by explaining and convincing that by doing so you will get the desired results.

And perhaps even if someone is able to lose weight fast on fad diets, hardly is it possible to maintain the results. Unfortunately, many people still fall for the bait, the false hope that they may lose weight fast and forget that the maintenance phase can be the challenging part.

Anyways, like I said, fad diets don’t work. Yet, these books often end up on Bestsellers’Listsand become so popular overnight.

Why? Not because they actually work and help people achieve dietary goals. But rather it is because they have amazing marketing strategies and because they cleverly use tricks to convince people that the diet method proposed is “legit”.

What are these tricks? Find out the 3 major ones on Tricks of the Fad Diet Book Trade.

So now after reading the article, when you come across one of the newest, hot-off-the-press fad diet books, you would be able to pick it up and see through its tricks!

Stephanie