Whole Self Fitness Writes

Tempting Tempeh Recipe

2012-01-30T17:22:00.006-05:00

In all my years of vegetarian cooking, I've never attempted to make Tempeh. I knew how to cook tofu, so I stuck to that. Lately I've been eating less tofu but miss that complete protein I get when I eat a plant based meal. My friend/neighbour and food blogger, Kat mentioned cooking Tempeh and I suggested that we cook it together one day. I was hooked on the taste and texture and EASE to make it. No draining or pre-marinating required. Plus Tempeh's health benefits outweighs Tofu's.

- Tempeh has twice (or more) the protein of tofu.
- Tempeh is high in soluble or dietary fibre. Tofu has no fibre.
- Tempeh is a cultured food, tofu is not. The culture is significant in that it “predigests” as much as half the soybean’s protein, converting it to amino acids during the culturing process, therefore making digestibility easier.
- Tempeh is a fermented food, tofu is not. Fermentation is significant in that it neutralizes the phytate acid present in soybeans. This acid limits the body’s absorption of minerals; neutralizing this acid means that by eating tempeh one does not limit the absorption of essential minerals.
Taken from http://www.tempeh.ca/FAQs.htm

If you're looking for a meatless Monday recipe try Kat's or mine below:

Ingredients

One package of Plain Tempeh (250 grams)
One 28 oz can of crushed tomatoes (preferably organic)
1.5 teaspoons of cumin
1.5 teaspoons of coriander
1.5 teaspoons of garam masala
1.5 teaspoons of cayenne pepper
4-5 cloves of pressed garlic cloves
1 teaspoon of salt
1.5 teaspoons of turmeric
4-5 dried mushrooms (optional)
1 tablespoon of fresh cilantro (for garnish)
1 tablespoon of coconut milk (I didn't have any but I'm sure this is exactly what was missing for this dish!)

Directions

Pre-heat oven to 375 degrees. Slice tempeh into 1/8 inch thick slices. (don't measure it but there should be about 20 slices from the package). In a deep dish cooking pan (Pyrex preferred) pour crushed tomatoes. Mix in garlic and all the spices. Place Tempeh strips so that the sauce is covering. Add dried mushrooms into sauce.
Place uncovered for 20 minutes. Turn it to broil for the last 5 minutes. Garnish with cilantro and serve over brown basmati rice or brown rice vermicelli.

January News

2012-01-12T06:56:00.002-05:00

Happy New Year!

What are your plans for the new year? I'd love to hear any diet and exercise goals you may have made. This year, instead of joining a gym, get fit at home with Whole Self Fitness. Please call Leehe (416-924-3145) to schedule a session. 2012 will be the year you reach your fitness goals!

Move of the Month

My new year's resolution is to share a muscle strengthening move each month. These exercises can be done anywhere and no equipment is required. This month's move is the Shoulder Bridge: http://goo.gl/gJ1Tu

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Swimming Pools in Toronto

If water exercise is on your to-do list for 2012 (good choice!), I wrote a blog entry reviewing pools in Toronto. This is an on-going project so keep checking for updates. http://wp.me/p1Xn3a-10

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Recipe of the Month

Who says comfort food can't be lean and healthy? Here's an alternative, but still delicious, version of Shepherd's Pie. (in my opinion it's even more delicious than the original) http://bit.ly/A6B1Ek

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Special of the Month

This special is for current and past clients of Whole Self Fitness. Get 10% off a month worth of services if you refer a friend. Share the value of exercise and save. Expires February 29th, 2012.

All the best in health and fitness for 2012!

Leehe

Move of the Month - The Shoulder Bridge

2012-01-11T16:30:00.004-05:00

The Shoulder Bridge develops spine flexibility and lower body strength. It is a good core strengthening exercise that strengthens both the abdominal muscles as well as the lower back muscles.
Instructions:
Lay on your back with your hands by your sides, your knees bent and feet flat on the floor, under your knees.
Contract your stomach muscles (picture your belly button being pulled into your spine) and pull your hips up by tightening your glutes. Raise your hips up to create a straight line from your knees to shoulders. 4 counts up and 4 counts down. Repeat 8-10 times every other day. I will post an advanced version to this move next month.

"Shepherd's" Pie Recipe

2012-01-05T14:59:00.003-05:00

If eating lean and clean is your goal for 2012, have fun with it. Eating clean doesn't mean having to give up comfort foods. What it does mean is being open to alternative ingredients. You might discover new favourite foods.
Winter is a time when we crave comfort food. Shepherd's Pie is one of those recipes that is easy to substitute ingredients for more nutrient dense ones, without jeopardizing the flavour. (in my opinion). Here's my recipe with a number of substitution options.

Ingredients

4-6 Sweet Potatoes (Ontario Sweet potatoes are available all year round!)
Optional Substitute 2 Russet Potatoes for 2 of the Sweet potatoes if you prefer a fluffier crust topping
1 clove of garlic chopped
3/4 cup Frozen peas
1 cooking onion chopped
5-6 button mushrooms sliced
dried oregano
fresh Thyme
Fresh parsley

Bottom layer ingredients

I'm going to be giving directions for the vegan version. You can substitute it with a meat sauce, ground chicken or turkey works too.

3/4 of cup Red lentils
1/3 cup of crushed tomatoes

Instructions

Pierce sweet potatoes a few times with a fork or tip of knife and place in the oven at 350 for approximately 40-50 minutes depending on size. Check to see how soft it is at around 30 to estimate how much longer to bake.
Once they have cooled down, peel and mash. I have never added milk or butter, instead I use olive oil and garlic (sometimes roasted garlic!) and add it as I'm mashing the sweet potatoes.

While the sweet potatoes are in the oven, put red lentils with 1.5 cups of water and simmer for 20 minutes. In another pot, add oil to fill bottom and saute onion and mushrooms until they sweat. Add tomatoes, the cooked lentils and spices (feel free to substitute the spices I used for ones you'd prefer). Cook for 10-15 minutes to absorb flavours.

Wash and strain frozen peas. Leave aside.

In a deep dish pan, evenly spread the lentil mixture at the bottom.
Add the frozen peas for the next layer.
Finally cover the top with the mashed sweet potato.

Place in oven at 350 for 30 minutes or until top crust looks like it's browning. Makes about 8 servings. Serve warm.

December News

2011-12-08T06:36:00.004-05:00

Happy Holidays!

2011 is almost over. Wow! Time flies when you're having fun, getting people fit! I'm curious to hear what you did to get healthier in 2011. What fitness or lifestyle goals have you made for 2012? Need help? Call Leehe (416-924-3145) and schedule a session to help you create realistic and achievable goals. No more disappointments!

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Last Minute Gift Ideas

Here are some ideas to buy ethically while avoiding crowded malls:

* Obviously Whole Self Fitness Gift Certificates! Buy the gift of health and lovely bodies. Purchase them online at: www.wholeself.ca/events
* There are a couple weeks left before Christmas of Farmers markets. A few are even open the morning of Christmas eve! There are handmade crafts and a variety of homemade preserves and other goodies to purchase as gifts.
* Know a Cyclist? Buy them a Toronto Cyclists Union membership. Help advocate for safer streets for all in Toronto through your gift.
* These stores I'm happy to promote have a variety of great gifts, Mountain Equipment Co-op and Grassroots, feel free to contact me for more!

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Recipe

I'm listening to all of you who said I've posted too many vegan recipes. Here's a great one for poached fish. http://tinyurl.com/78qsr2e

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Water with Leehe Blog Update

Don't dismiss water activity just because it's cold outside. Some of the best water workouts are during the winter. Still not convinced? Read my latest entry on common concerns with water exercise.

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I wish you all a safe, healthy, active and not-too-much-stuffing-yourselves holiday season. Talk to you in the new year!

Leehe

Poached Fish with Coconut Sauce

2011-12-06T13:25:00.007-05:00

A few of my blog readers complained that I have too many ‘vegan’ recipes. With that feedback, this month I have a great recipe using fish. Fish is an excellent source of protein, is low in saturated fat, high in omega 3. I’ve recently learned how to poach fish and now there’s no going back.

Ingredients

For poaching:

4 fish fillets (a thicker fish works best, like salmon or rainbow trout)
fish stock- 1 cup
white wine- half a cup (lemon juice can be replaced)
olive oil (or butter)
2 shallots chopped

For sauce:

one leek chopped finely
one stalk of celery chopped
½ cup of coconut milk
1 kaffir leaf
2 stalks of lemongrass
salt and pepper to taste
1.5 tsp of olive oil

Tied with butchers string in a cheese cloth:

3-4 peppercorns (ground from fresh)
fresh thyme
fresh parley stems

For Garnish:

2-3 tablespoons of finely chopped fresh cilantro
2 green onions chopped
Sliced lemon

Cooking Instructions

This recipe require one small pot for the sauce, and a pan with a rim that’s at least an inch high.

Begin the sauce 30 minutes before to allow flavours to develop, In the small pot, heat olive oil. Add leek and celery and let them sweat. Add coconut milk and the kaffir leaf and lemongrass. Throw in the cheese cloth tied with the herbs. Keep at medium low and watch that it doesn’t boil over.

In the pan, add olive oil and raise heat to high. Add shallots and let them sweat a bit. Add fish fillets (as many that can fit side by side). Add fish stock and wine (or lemon juice), bring to a boil, then reduce heat and keep covered with a Cartouche.
Depending on the thickness of the fish, it could be as quick as 7 minutes or as long as 10. Keep watching to make sure the fish colour has changed. (you’ll see where it’s still raw). Once it’s done take it out of pan. Once the coconut milk sauce has a taste to your liking, pour over the fish fillets

Garnish with cilantro, green onions and sliced lemon.

Photo by Tracy Winton

November News

2011-11-10T07:34:00.002-05:00

Hello!

November goes by fast. Don't forget to take time to appreciate this month. In Toronto, there's still beautiful fall colours to admire and the weather is unseasonably warm. Why not try to take this month to ease in and prepare, so that the chaos of the upcoming holiday season in December goes smoothly. Here are some tips that may help...

Gift Ideas for the Holidays

Shopping for loved ones can be an added stress over the holidays. If you're looking to avoid crowded malls, consider buying sustainable gifts in pleasant settings. Here are some ideas:

-Visit a Farmers market and buy a variety of preserves and other goodies. Many Farmers Markets are year-round.

- Visit the Eco-Fair this Sunday. Get ideas that will make you feel good about giving this holiday season.

-Independent Arts and Crafts shows. Support independent artists and crafters. You'd be surprised what you'll find!

-Know a Cyclist? Buy them a Toronto Cyclists Union membership. Make positive change in Toronto through your gift.

- Of course, don't miss Whole Self Fitness Gift Certificates! Purchase them online at: www.wholeself.ca/events

Recipe

I'm currently enrolled part-time in Culinary Arts at George Brown. I learned a new way to enjoy beans. I've tweaked the recipe to make it Diabetic friendly. Trust me, it's delicious: http://tinyurl.com/657ttmt

New Blog on Leehe's Water Exercise Services

My stroke improvement and water therapy services are getting busier. Since I have so much experience and passion for the water, I thought it would be a good idea to share my knowledge on the web. I've set up a new site that I'll update regularly to convert more people into water lovers! Please visit http://waterwithleehe.wordpress.com/ regularly for updates! Email me at Leehe@WholeSelf.ca if you have suggestions for future articles!

Enjoy the fall colours this month!

Leehe

Bean Salad Recipe

2011-11-03T11:18:00.004-04:00

Before you brush this recipe off because it has beans in the title please give it a chance. Beans are not my favourite ingredient. Sure, I cook with them almost weekly but I’m never happy to eat days of leftovers (unless it’s chickpeas…I love chickpeas). But since discovering this recipe, I have happily been getting a variety of beans more frequently and loving it!
Each type of bean has different amounts of vitamins, minerals, fibre and protein. For example, Black Beans are highest in Calcium and Chick Peas are highest in protein. Kidney Beans are highest in iron. You can use any varieties/quantities of beans for this recipes, giving it a high nutritional value. The combination of ingredients and the fantastic dressing gives a whole new meaning to the title ‘bean’ salad

Ingredients

1.5 cups of dried beans (any type(s)
1.5 tablespoons of Red Wine Vinegar
1.5 tablespoons of Olive Oil
.5 tablespoon of lemon
1 tablespoon of fresh basil
1 tablespoon of fresh parsley
1 red pepper chopped
1 Roma tomato seeded and chopped
½ red onion chopped
7 olives chopped
1 glove of minced garlic
Salt and Pepper to taste

Herb Sachet

Cheese cloth and string
Bay leaf
Parsley stem
thyme
peppercorns,
oregano

Optional: a few garlic gloves

Cooking the Dried Beans

Leave 2 parts beans to 2 parts water for 24 hours. Put water and beans in pot and bring beans to boil. DO NOT PUT SALT IN THE WATER. Skim off foam. Bring down to medium high. Place wrapped herb sachet in. Cut a few garlic cloves in half and put into the water. This will give the beans flavour.
Let them cook for 30 minutes or until moist. Bring down heat. Now add 2 teaspoons of salt and let beans sit in water for another 10 minutes. Drain beans and remove garlic and sachet.

Salad Instructions

Add Red Wine Vinegar and Olive Oil at the bottom of large bowl. Throw in the rest of the ingredients and beans (minus minced garlic and olives). Mix in. Add garlic and mix in. Beans should still be warm so they absorb the flavour. Add Olives and Salt and Pepper. Serve at room temperature,

October News

2011-10-13T07:27:00.002-04:00

Hello!

I hope your September was as much as a blast for you, as it was for me! We had great outdoor exercise weather. I predict October will still be good for outdoor exercise. (don't forget to wear extra layer, morning and evenings can get chilly).

Vertical Water Training

I've been getting people fit through Water Exercise for over 20 years! If you have access to a pool, this is one of the best workouts you can get. Build cardiovascular endurance without any strain on the joints. Vertical Water Exercise is great for people with knee, neck and back problems. Water Exercise is not limited to the injured! This has been my main form of exercise all my life! Let me share my love of the water with you. Call me at 416-924-31445 or email at Leehe@WholeSelf.ca.

Recipe

I grew a lot of Kale this summer and have been using a friend's dehydrator to make Kale Chips. Here is a recipe I've been using: http://tinyurl.com/3mof5zw . If you don't have a dehydrator, set your oven at very low and keep the door slightly ajar.

Pilates Classes

Many people have been asking me where I teach group Pilates. Unfortunately, all my classes are taught in condos for the residents. With the exception of one at the Athletic Centre at the University of Toronto. This is a registered class (and currently full) but please check the website for further information on membership prices. I am available to come on-site to workplaces and private home to do group classes.

Vacation Pictures

I compiled an album of my pictures from my recent trip to Nova Scotia. If you'd like to see, visit: http://test.leehelev.com/

Happy belated Thanksgiving and Fall Equinox!

Leehe

Kale Chips

2011-10-07T12:02:00.004-04:00

This year I planted more Kale than I know what to do with! I'm very lucky to have a kind neighbour who has been letting me use her dehydrator to make Kale chips. (in exchange she gets half of them!) Kale Chips are a delicious, nutritious and convenient way to keep your Kale all winter long. Unfortunately they're so good, they get eaten very quickly!

If you don't have a dehydrator, you can use the recipe in the oven with the oven door slightly ajar. It takes a lot longer and you may have to put the temperature up a bit. I have never tried this but going by what I've heard, it's almost the same results.

Ingredients

30-40 kale leaves
one orange (squeezed for juice)
1/3 cup raw cashews (soaked for at least 30 minutes, use water that cashews were soaked in)
1/2 teaspoon of salt
1/2 teaspoon of nutritional yeast
optional- additional seasoning of choice

Wash and tear kale into chip size pieces and put in large bowl. Take the rest of ingredients and blend together until smooth liquid. Pour over Kale and make sure all Kale gets coated with dressing. Spread evenly over 4 trays and spacing them out (if you have the 9 tray dehydrator)
Put temperature at 110 Celsius for 8 hours, Flip over and continue for another 4-6 hours.

September News

2011-09-08T13:44:00.001-04:00

Hello!

I'm writing this while flying from Halifax to Toronto. Got some breathtaking views during hikes and swam a few times in the Atlantic. If it wasn't for my Pilates practice, my hikes would have been a lot more challenging. I believe in the work I do, now, more than ever
A new season is approaching and a new school year for some, Pilates training and water exercise is a terrific combination to keep your body in shape and you feeling good. (not to mention looking good too!)

On-Site Pilates Training

All you need to get your core in shape and put an end to back pain is a space where you can lay flat without any obstruction. That's it! No fancy equipment or expensive gym membership needed. Call Leehe at 416-924-31445 or email at Leehe@WholeSelf.ca to find out more .

Recipe

After eating lots of fish and seafood on my vacation to Nova Scotia, I was inspired to make a recipe for a traditional East Coast dish a bit healthier and more flavourful: http://tinyurl.com/3fq7qjb

Enjoy the last couple of weeks of the summer!

Leehe

Baked Fish Cakes

2011-09-07T15:55:00.004-04:00

The food in Nova Scotia definitely wasn’t the highlight of my travels in this province. I did eat a lot of fish/seafood and even though there’s nothing quite like fresh fish, how they made it what was disappointing.
Making Fish Cakes really good doesn’t take much effort. While it was nice to eat fresh fish in Nova Scotia, this recipe inspired me to make their rather bland fish cakes have a little pizazz!

Ingredients for Fish Cakes

1 pound cooked, flaked fish (any fish works, local Ontario lake fish is good)
1 cup mashed sweet potatoes (healthier and tastier than potatoes)
1 small onion, chopped
2 tablespoons olive oil
1 egg, beaten
1 tablespoon chopped fresh parsley/dill/chives/herb of choice
1 tablespoon chopped green onions
Dash each salt and pepper
1/4 cup fine dry bread crumbs

Combine all ingredients except the breadcrumbs and oil. Shape the mixture into patties. Coat the fish patties in breadcrumbs.

Preheat oven to 350 and grease pan with olive oil. Place the fish cakes on pan for 10 minutes until crisp and brown on one side, then turn and brown the other side. Serve with a chutney or salsa which has less fat than tarter sauce.

August News

2011-08-04T06:55:00.000-04:00

The last full month of summer is upon us. Take the warm weather we are seeing as an opportunity to learn to swim, work out in the park, or explore a new neighbourhood. Being active doesn't have to mean grueling hours indoors at a gym; it is far more interesting and diverse than that. Creativity and fun in fitness is what Whole Self Fitness specializes in, whether it's in water or on the grass, we'll get you to love movin'! Give us a call at 416-924-3145 or send an email to Leehe@WholeSelf.ca

Walk, Stretch & Strengthen- Free Outdoor Fitness Class!
Tuesdays 1:10pm-1:55pm LAST CLASS is on August 16th
Huron / Glen Morris Parkette – South west
corner of Huron & Glen Morris Streets

This class starts on the southwest corner of Harbord St and Glen Morris St. (weather permitting). Participants will be led on a brisk walk east along Harbord St. to Philosopher's Walk, up to Bloor St. and back along Harbord St. Once participants return to the parkette, they will complete their workout with Pilates-inspired core and flexibility work. Just show up, no registration required! Bring your own exercise mat.

Recipe

More summer goodness in a salad. http://tinyurl.com/44mmuns

Vacation

I'll be on my dream vacation from August 31st-September 8th. I will have limited access to email but feel free to follow me with daily photos that I'll try to upload regularly at http://leehephotoaday2011.wordpress.com/

Enjoy the rest of the summer!
Leehe

Sweet Potato Kidney Bean Salad

2011-07-31T08:39:00.005-04:00

This is the time of year when there is a bounty of local, delicious produce to enjoy but too hot to cook them on the stove. Eating raw is much easier at this time of year but if you’re lucky to own or have access to a BBQ, cooked food in the outdoors is one of the best parts of summer. This recipe is one that uses mostly local produce. It makes a great lunch for a few days or a popular addition to a potluck/dinner party. Eat outside…it enhances the experience.

Ingredients

1-2 cups of Kidney Beans
2-3 small to medium sized sweet potatoes
2 tablespoons of chopped parsley
1.5 tablespoons of chopped chives
1-2 cloves of minced garlic
1.5 tablespoons of lemon
1.5 tablespoons of olive oil
1 tomato chopped
1 onion
1 green pepper
couple stalks of swiss chard chopped
dash of salt and pepper
dried herbs of choice – I used a Cajun spice mix

Barbecuing Instructions

Pierce four separate areas of sweet potato with tip of knife (not too deep). Do not peel sweet potato. Place on med-high setting (350) on BBQ grill, turn over after 10 minutes, do other side for 10 minutes. Depending on size of sweet potato, cooking times may vary. Check regularly.

Once cooled off, remove burned skin and cut into cubes.

On separate area of BBQ, add green pepper and turn over every 5-7 minutes until all sides have been roasted. Cut in to small pieces once it has cooled.

Chop onions into 8 separate sections. (half, than quarters of the half). Place on skewers and BBQ each side for 5-7 minutes until onion starts to cook (slightly caramelize). After it has cooled, chop into smaller pieces.

For dressing: Add lemon and olive oil in a bowl add garlic, dried herbs, salt and pepper.

Combine BBQ’ed ingredients with kidney beans, tomato and chopped swiss chard . Add chives and parsley, then pour dressing and serve. Good for a few days. Serve at room temperature.

July News

2011-07-07T07:46:00.001-04:00

It's been a hot July so far. You can avoid heat exhaustion (and a long wait at your local emergency room) by keeping your fitness level up by engaging in Aquafit and Pilates. They're lots of outdoor pools open for you to try it out! Summer won't be here for long!

Walk, Stretch & Strengthen- Free Outdoor Fitness Class!
Tuesdays 1:10pm-1:55pm
Huron / Glen Morris Parkette – South west
corner of Huron & Glen Morris Streets

This class starts on the southwest corner of Harbord St and Glen Morris St. (weather permitting). Participants will be led on a brisk walk east along Harbord St. to Philosopher's Walk, up to Bloor St. and back along Harbord St. Once participants return to the parkette, they will complete their workout with Pilates-inspired core and flexibility work. Just show up, no registration required! Bring your own exercise mat.

Recipe

My garden is starting to provide healthy vegetables to harvest. Here is the best way to keep their freshness long into the winter months: http://t.co/Tp0HfPB

Summer Special

Get a discount on private training outdoors in the St. Clair and Christie area. Call Leehe @ 416-924-3145

Stay hydrated and enjoy July!
Leehe

Preserve with Pesto

2011-06-27T19:26:00.003-04:00

If you’re lucky to have south facing window or an outdoor space to grow fresh herbs and veggies, summer can be the most inspiring and exciting time to cook. Herbs, especially, are super easy to grow. They continue to astound me how much they add flavour and aroma to dishes.

I wish growing season was all year round.

Since I can’t have year round gardens in this part of the world, I can do my best to preserve my herbs. My favourite way to preserve herbs is to makes tons of pesto. .

Here is directions on how to make pesto, you will need a blender (hand held also works)

1 tablespoon of toasted nuts or seeds (traditional recipes use pine nuts but really any nuts/seed work)
2 cloves of garlic (make sure it’s chopped before putting in blender)
2 cups of olive oil
3 cups of herbs (Basil, cilantro are good on their own- other combinations kale/oregano, thyme/swiss chard)
a dash of salt and pepper

Put nuts in blender and grind until fine grain. Add rest of ingredients and liquify. Place in ice cube trays and freeze. Take them out as needed.

Add to pasta, pizza, as sandwich spreads, roasted veggies or marinate for protein.

June News

2011-06-09T09:00:00.003-04:00

Hello!

The warm weather of summer has finally arrived! I'm excited about the edible plants that I planted over the weekend. Looking forward to the healthy food that will come out of that! This better weather provides plenty of opportunities to get outside and do Pilates under a tree. All you need is an exercise mat and you'll be standing taller in no time. Schedule you're session today! (416-924-3145)

Summer Solstice Celebration
Saturday June 18th
4pm-until sunset
Glen Cedar Bridge
Free!

The Glen Cedar Bridge has been a constant inspiration to me. I'll be welcoming summer with a celebration at the Bridge. Bring art, musical instruments, an exercise mat (for Yoga and/or Pilates), a writing pad for your thoughts and a positive spirit to join in on some fun. For more information visit: www.wholeself.ca/events

Tips on Pilates- The Greek Pillar

I have had the pleasure of helping clients and class participants see a new way to approach movement while building confidence through Pilates. Check my blog for regular tips on performing Pilates. The best way to experience Pilates is to set up sessions with a certified instruction (me) to get a personalized instruction and guidance to Pilates. In this blog entry, I talk about the centre of the body as a Greek Pillar: http://tinyurl.com/3b2ra7q

June is Bike Month
Join the Toronto Cyclists Union

June is bike month and there's lot of activities going on all over the city for people of all ages. Check it out! As many of you know I've been involved with the Toronto Cyclists Union. I'm now entering my second year of my three year term as a board member. This organization has come a long way in creating a strong, unified voice for Toronto's cyclists. Some great accomplishments are BIXI bike sharing program, the creation of the Toronto Cyclists handbook available in 17 languages, and continual advocacy in city hall to ensure our voices are heard when it comes to planning a safer city for cyclists. Whether you are a commuter or a casual rider, joining the Toronto Cyclist Union is your way of supporting the call for safer streets for all. A bonus if you join in June, you get a chance to win a $1000 bike tour. Join today!

Happy June!
Leehe

Improve Posture with Pilates Pillar- 5 Press Points

2011-05-29T17:20:00.004-04:00

It's been almost a year since I became certified in Classical Pilates on the Mat. I have been teaching 8 week classes and by the half way point, the students that have been attending the class regularly (and practicing on their own) clearly have improved their posture, strength and show more confidence. I kid you not.

Classical pilates consists of 27 exercises done with fluid, concise, controlled and constant motion. I believe the positive effects from Pilates comes if one is connected and fully engaged (body, mind and spirit) into the workout.

Joseph Pilates (inventor of the program) applied the idea of core strength of the body to a Greek pillar. The core of body does act like a pillar in maintaining proper posture and physical strength. The wole aim of the mat work in Pilates is to build muscular strength and stamina and to develop awareness of the pillar from the inside out.

The base of the pillar is the pelvic floor and the top of the pillar is the crown of the head. In between there are five key press point in the body that act to engage the internal pillar of strength inside the body. These five points have a front and a back point in the body. The front press point presses backwards towards the back press point and the corresponding back press point presses forward towards the front of the body.

1. The pubis bone and tailbone

At this press point the lifting of the pelvic floor (think kegels or activating muscles you use to hold your bladder when you need to use the washroom) not only is the natural curve of the spine protected, but the sacroiliac joint are also supported

2. The point between the pubis point and the navel and the corresponding point in the back. (AKA- The Powerhouse)

The Powerhouse, this press point is what Joseph Pilates believed that all movement must be initiated from because the powerhouse it is the centre of gravity in the body. Engaging these muscles support the pelvis and help coordinate and balance to support the natural curve of the lumbar spine and the sacroiliac joints.

3. The navel and the point where the spine and pelvis meet

At this press point, when activated, the internal obliques engage and provide support for the spine in the torso of the body. Whenever I get a muscle twinge down my back (I have a couple of degenerative disc in my back) I breathe deeply and draw in the belly, eventually it goes away.

4. The zyphoid process and the corresponding point in the back of the body (below the bra strap for women)

When pressing the zyphoid process towards the spine, one needs to draw the ribs together and downwards, thereby activating the top of the abdominal muscles and building greater core strength.

5. The sternum or breastbone and the point between the shoulder blades.

As this press point is activated it is important to keep the clavicles wides, which assists in keeping the shoulders down and away from the ears and engages the muscles back of the body.

To continue the pillar the head reaches out of the neck. This activates the upper spine and neck muscles. If at the same time one senses the shoulder girdle narrowing, the upper traps (upper back muscles) relax to release the neck and shoulders.

Keeping these 5 press points in mind in your everyday life, whether it’s walking, lifting your child, or siting at your desk. You’ll start to feel more overall energy, strength, stamina and with a healthy diet and physical activities, you may be ready for bikini season if you start today!!!

Email leehe@wholeself.ca or call 416-924-3145 to start Pilates in your home or outside now. No equipment required, just enough floor space to lay fully stretched out. No exercise experience required!

May News

2011-05-05T06:51:00.001-04:00

Marvelous May is here!

The blossoms have bloomed! The grass is green! Get outside and have a feasts for your senses. Jane's Walk is happening this weekend. I'll will be leading a group on Jane's Walk this Sunday (rain or shine). Join me and bring your mom and explore a new part of the City together on Mother's Day!

This Sunday May 8th @ 10am
Jane's Walk
Meet at the bottom of the Baldwin Stairs (Davenport and Spadina Road)
Free!

366 Stairs! 4 different neighbourhoods and some of the best views of the City. Come for as long as you feel. I will be available for fitness and nutrition consulting during the walk, while Gary Shaul will lead you through the history of the neighbourhoods we visit. This is free and is just one of the many walks taking place all over the City. Check them out: http://tinyurl.com/6gvr99a

May Recipe

I went to my first raw food potluck. I was surprised at how delicious the food was and how good I felt after trying each item. Next potluck I plan to be more creative. Stay tuned! Here's the recipe for what I brought to the potluck: http://tinyurl.com/3vzvhqk

Mother's Day Gift Certificate

Looking for a last minute gift for Mom? Why not consider a Whole Self Fitness Gift Certificate? You Mom will be stronger, leaner and have more energy to keep doing all the great things she does better! Visit http://wholeself.ca/events/ to get more info and buy online.

Happy Spring!

Raw Rainbow Salad Recipe

2011-04-14T10:33:00.005-04:00

Last weekend I attended a Raw Food Potluck. Admittedly I was a bit skeptical of the idea and how many restrictions were put on the dishes we could make. I’m a big fan of cooking and baking and warm, oven made items but I also enjoy having a creative challenge in the kitchen.

The raw food diet is primarily unheated food, or food cooked to a temperature less than 40 °C (104 °F) to 46 °C (115 °F). This particular potluck was vegan, which is the most popular raw food diet.

Here are some of the reasons people choose to live a raw food diet

- Digestive enzymes in raw foods (such as amylases, proteases, and lipases) aid digestion. Heating food above 104-120 degrees Fahrenheit degrades or destroys these enzymes in food.
- Raw foods have higher nutrient values than foods which have been cooked.
- Wild foods followed by organic whole foods are more nutritious than conventionally domesticated foods or industrially produced foods.
- Raw foods such as fruits and vegetables are high in antioxidants and raw-foodists believe they can help to stifle signs of aging.

When it came to deciding what to prepare for the potluck, something as simple as a salad dressing was a challenge. I didn’t have any ‘cold-pressed oils’ nor time to do the prep work involved in a lot of raw food dishes. I also didn’t want to show up with just a bag of raw fruits or veggies. I wanted to make some kind of impression.

Here’s what I made, they called it a ‘rainbow salad’

1 Local organic beet,
4 local organic carrots
1-cup organic spinach
2 stalks of green onion
1 tangerine

Dressing

5 basil leafs (this adds a bit of oil since I didn’t have any cold-pressed oils)
1 lemon
Naturally dried oregano (from my garden last year!)
1 teaspoon of raw agave nectar (I found out at the potluck that there is a bit of controversy whether this was allowed in the raw food diet)
5 raw almonds (soaked for 2 hours beforehand)
1 clove of garlic

Instructions

A food processor and blender are helpful items to have for raw food recipes. In a blender, I shredded, the beet and carrots and then added to bowl along with the baby spinach, chopped green onion.

For the dressing in the blender I first grounded the almonds, then added the rest of ingredients with the liquids ones last and blended to a liquid.

I poured the dressing just before serving, and then added the chopped tangerine.

The food at this potluck blew my mind. It was beautifully presented, flavourful and after trying every single main and dessert, I found myself full but not stuffed. I felt energized and my stomach felt good. The smooth skin that most of the people at the potluck had, plus everyone looked about 10 years younger than they were also impressed me. I’m definitely going to another potluck and preparing for an even more extravagant recipe. Keep updated for the next posting of a raw food recipe!

April News

2011-04-07T09:03:00.002-04:00

Outdoor fitness has officially began here at Whole Self Fitness. All you need is an exercise mat and the creative help of Leehe, certified personal trainer and pilates instructor. Discover green spaces close to your home or workplace while getting stronger, leaner and longer! Call 416-924-3145 to find out how Pilates and connecting with nature can help you feel great!

Sunday May 8th @ 10am
Jane's Walk
Meet at the bottom of the Baldwin Stairs (Davenport and Spadina Road)
Free!

This year will mark the 3rd Jane's Walk that I've participated in the "Davenport: The Stairs Along Lake Iroquois." We have been drawing a bigger crowd each year. There are a total of 366 steps during this walk and beautiful viewpoints of the city. I will be available for fitness and nutrition consulting during the walk, while Gary Shaul will lead you through the history of the area. This is free and one of the many walks happening all over the city. Check them out: http://tinyurl.com/6gvr99a

April's Recipe

April is often a challenging month to eat local produce. This month I made a Butternut Squash soup using mostly local ingredients. Here is the recipe: http://tinyurl.com/3n55w5p

Email Housekeeping

I'm ending my Rogers internet service. Many of you still have wholeself@rogers.com on your contact list. Please replace with Leehe@WholeSelf.ca.

Eating Local in April - Butternut Squash Soup Recipe

2011-04-03T09:13:00.004-04:00

April is probably one of the more challenging months to stick to a mostly local diet. Local strawberries and asparagus are not far ahead. In the meantime, there are still sweet potatoes, squash and onions to be found at the farmer’s markets. I made a delicious Butter nut squash soup that was creamy and flavourful. The friend who I made it for said that you could probably survive on it. Thinking of all the ingredients in this recipe, she was probably right! It’s the soup that eats like a meal but has the taste of something forbidden for those watching their waste line.

Ingredients:

2 cups Veggie stock (see recipe)
One medium sized butternut squash (heated, cooled then cut up all the ‘meat’ minus the seeds)
One medium onion chopped
2 cloves of garlic chopped
1 teaspoon of ginger chopped
1.5 teaspoon of cumin
1 teaspoon of dried coriander
1 teaspoon of turmeric
1 teaspoon of garam masala
1 teaspoon of dried fennel
1 teaspoon of salt and pepper
1 medium apple peeled and chopped
¼ cup of parsley for garnish
1 tablespoon of olive oil
1 cup of orange lentils

Instructions

In a large soup pot, add olive oil and warm to medium heat. Add garlic, then ginger, then onions and apple and sauté for 5 minutes. Add all of dried spices and stir until evenly coated. Add the rest of the ingredients and cover until bubbling. Leave covered for 20 minutes. . Lower heat to medium low and stir occasionally for 10 minutes. If you have a hand blender, blend until smooth. Serve warm with parsley as garnish.

This Monday is the Last Chance to Sign Up for Snacking to Lose Weight!

2011-03-17T07:20:00.003-04:00

This Monday, March 21st is the last chance to sign up for "Snacking to Lose Weight and Keep Energized" happening Wednesday March 30th at 6pm at Whole Foods.

Come learn some easy recipes for a energy packed power bar, a dip, a sweet nut cluster. You'll learn recipes and tips for healthy snacks that can easily be used as party favours and appetizers.

This will be the last cooking class at Whole Foods, come sign up soon and bring a friend or two!

Here's how you can sign up online: http://www.wholeself.ca/events/

Here's how you can sign up in person or by phone: Visit 87 Avenue Road or call 416-944-0500 ext 0

Here's more info about the class: http://tinyurl.com/6apgst6

March News

2011-03-08T07:06:00.002-05:00

Happy Women's Day and Happy 'almost' Spring!

Spring is almost here. The snow will melt, the grass will turn green and we will start packing away our winter wardrobes. In the mean time, appreciate the women in your life. Your mothers, sisters, wives, girlfriends, maybe even you! Why not show your love for them with a Whole Self Fitness gift certificate?

Looking to shed a few pounds? Want to put an end to your back problems? Do you want to learn to shop, cook and eat healthy? Whole Self Fitness can help you towards reaching those goals. It's fun and an investment you won't regret. Whole Self Fitness is only a phone call away from making a better YOU! 416-924-3145

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Events

Sign up before March 25th!!!

Snacking to Lose Weight and Keep Energized!
Location: Whole Foods Market- 87 Avenue Road
Wednesday March 30th @ 6pm
$30 plus HST

In this hands-on cooking class, I will teach you the art of snacking smart. A healthy lifestyle includes 2-3 snacks throughout the day. Learn some tasty alternatives to traditional snack foods you and your family will love. These snacks are easy to make and take with you to work, school or just keep at home. So leave the vending machines and the junk food behind forever, because after you eat these snacks, you’ll never want to go back! The snacks you will learn to make have between 100 and 300 calories and are diabetic friendly.

To sign up in person, visit Whole Foods Market, 87 Avenue Road or call 416-944-0500 ext. 0.

To sign up online, visit: http://wholeself.ca/events/
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Syrup In the City
March 13th, 2011 1:00 pm - 4:00 pm
875 Dufferin Street (in the park!)

Not Far from the Tree is collecting maple sap from Toronto's Trees! Come out to this free, fun event and celebrate all localy produced sweet delights (in moderation!)

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Recipe

Don't know what to do with brussels sprouts? Keeping with the theme of maple syrup, try this recipe for brussels sprouts with maple syrup vinaigrette: http://tinyurl.com/4h4ko2d

Brussels Sprouts with Maple Syrup Vinaigrette Recipe

2011-03-04T15:55:00.003-05:00

When I was a kid, I used to play with Brussels Sprouts. My action figures would go shopping for cabbage at the supermarket. As I grew out of playing with toys, I thought that they were too cute to eat. But recently I’ve enjoyed them at holiday dinners and even planted them in my vegetable garden last summer. I prefer them steamed (not for long) and if you read this article, you’ll find out that the health benefits increase when they’re steamed.

What really makes this Brussels Sprouts recipe extra special and delicious is the Maple Syrup. It’s rare that I share recipes with sweeteners but in moderation, and especially if it’s local, I’m okay with. For the second year, my favourite urban harvesting organization, “Not Far from the Tree” is making syrup from tapped trees in Toronto! Talk about local. Please join them (and me) for the Maple syrup festival happening March 13th at 1pm in Dufferin Grove Park. And bring some maple syrup home and try this recipe!

Ingredients

1 lb Brussels sprouts, cut into four sections

Dressing

1/2 cup olive oil

2 tbsp maple syrup

1 tbsp lemon juice

1 tsp dry mustard

1/2 tsp dried thyme

1/2 tsp dried basil

1/2 tsp salt

1/4 tsp freshly ground black pepper

Dressing preparation: Whisk together oil, maple syrup, lemon juice, mustard, basil, thyme, salt and pepper.
Cut Brussels sprouts into 4 quarters and steam for about 5 minutes, until tender crisp. Drain well. Place in a bowl and immediately toss with dressing. Serve warm or at room temperature.

The Art of Snacking Smart- Wednesday March 30th

2011-02-13T08:19:00.005-05:00

Snacking is often misunderstood by people trying to watch their weight. Even if you take time to eat three meals a day, you may still feel hungry at times.

What's the answer?

Healthy snacks.

Snacking on nutritious food can keep your energy levels high and your mind alert without taking up a lot of your time or adding to your waistline. In fact, if you have a hectic schedule, it's even more important to eat healthy foods that give you the fuel you need to keep going.

To keep energy levels going — and avoid weight gain, you need to learn to make the right choices when snacking. On Wednesday March 30th at Whole Foods Market in Yorkville, you’ll learn simple, affordable, low-calorie, nutrient-dense, delicious snacks for you and your family to enjoy.

Whether you’re trying to lose weight, keep your blood sugar levels normal or looking for new recipe ideas, this class will be a great chance to learn something new.

We’ll go over:

• The art of smart snacking

• Tips for preparing snacks

• Learn about proper portion sizes

• Recipe ideas that can extend into meal ideas

Come enjoy some of the possible recipes we’ll be making and eating! Nutrient-packed snack bars, Pear sauce, Chocolate clusters and some surprises!

To sign up online visit: http://www.wholeself.ca/events

To sign up in person: go to Whole Foods at 87 Avenue road or call 416-944-0500 ext 0

Cost: $30 plus HST

February News

2011-02-03T11:42:00.002-05:00

February is short and sweet and the month to celebrate love...there's always something to love! I love cooking and sharing healthy recipes so I'll spend this month preparing for my last cooking class at Whole Foods Market. After 4 great years, I'm offering this last class at a special price. It promises to be a good one and I hope to see you there!

EVENTS

Snacking to Lose Weight and Keep Energized!
Location: Whole Foods Market- 87 Avenue Road
Wednesday March 30th @ 6pm
$30 plus HST

In this hands-on cooking class, I will teach you the art of snacking smart. A healthy lifestyle includes 2-3 snacks throughout the day. Learn some tasty alternatives to traditional snack food you and your family will love. These snacks are easy to make and take with you to work, school or just keep at home. So leave the vending machines and the junk food behind forever, because after you eat these snacks, you’ll never want to go back! These recipes will range between 100-300 calories and are Diabetic friendly.

To sign up in person, visit Whole Foods Market, 87 Avenue Road or call 416-944-0500 ext. 0.

To sign up online, visit: http://wholeself.ca/events/

February Special

In celebration of the month of love, I'm waving the fee on 'buddy/partner/friend' training. That's right, 2 for the price of 1! If you've been wanting someone close to you to get in shape, February is the time. Call Leehe @ 416-924-3145 for more info.

Recipes

I'm not a big fan of eggs but I eat them everyday. If you're like me, eating eggs only for the benefits, try this: http://tinyurl.com/63qpsbd

Yogurt is good for you! Here's a nutrient-rich, delicious way to use it in cooking: http://tinyurl.com/63qpsbd

Yoghurt-Cashew Sauce

2011-01-23T08:24:00.004-05:00

Yoghurt often gets bad rap when I talk about it with people who are trying to eat a healthy diet. They fit it under the ‘dairy is bad’ assumption and avoid it. The truth is yoghurt, when chosen correctly, has many benefits.

Often people who have lactose intolerance can eat yoghurt and not have any symptoms. Perhaps because yoghurt is a fermented dairy product made by adding bacterial cultures to milk, which causes the transformation of the lactose into lactic acid.

When selecting yoghurt, find a brand that has only 2 ingredients: live and active cultures and milk. There shouldn’t be any sugar or salt or artificial preservatives in the list of ingredients. Choose yoghurt that is made from skim milk, to cut down on the saturated fat content. Even better, if you choose yoghurt made from organic milk.

Yoghurt can be used in cooking, as I experimented with the other day. Here’s the recipe for dish I made.

Ingredients

Half an onion chopped
One clove of garlic chopped
One teaspoon of ginger chopped
1 teaspoon of cumin
1 teaspoon of coriander
1 teaspoon of turmeric
1 teaspoon of garam masala
1 teaspoon of ground fennel seeds
1/2 teaspoon of cayenne (optional)
Dash of salt and pepper
¼ cup of unsalted cashews
1 cup of yogurt
2 teaspoons of cooking oil
¼ cup of mushrooms (any kind)
1 small potato cuts into small pieces
1 cup of protein (choose: paneer, tofu, shrimp or chicken)

In a blender grind cashews until fine. Add yoghurt with all the dried spices except garam masala. Blend together.

In a pot, heat up cooking oil at medium heat. Add garlic, then ginger, then onions and cook until translucent. Stir in garam masala and potatoes. After 5 minutes add protein, mushrooms and yoghurt mixture from blender and bring heat to low-medium. Cover and check regularly with a stir. Depending on the protein used, check to see that the potatoes and protein are cooked through then pour on top of brown basmati rice. Garnish with cilantro.

Eggs: All They’re Cracked up to Be

2011-01-12T08:44:00.003-05:00

I’ve never been much of an egg fan. But I eat them daily. Why? Firstly, they’re good for you. Secondly, as someone who eats a primarily vegetarian based diet, having a couple egg whites a day is an easy 12 grams of protein. They’re relatively affordable. The $5 eggs I get from the farmers market works out to .84 cents a meal (that’s for 2).
Because I’m not the biggest fan of eggs, I try my hardest to be as creative as I can to when I make eggs. The key to how I prepare my eggs is to make it least taste like eggs. If you love the flavour of eggs, than perhaps this recipe isn’t for you.
Sometimes, I fry it, other times I bake it in a frittata with lots of tasty mushrooms but sometimes it’s easiest to just make a hard boiled egg. But eating a hard boiled is work for me. This recipe made it much more tolerable.

Hard Boiled egg, Veggie Stir-fry Recipe

2 Hard boiled eggs chopped up (with or without the yolk)
2 cloves of chopped garlic
¼ cup of roasted oyster mushroom (any mushroom will do, but this is what I used)
1.5 cups of Kale
2 teaspoons cilantro pesto
1 tablespoon of olive oil

In a pan, heat oil at medium. When hot, add chopped garlic and sauté until almost brown. Add rest of ingredients and mix together to get garlic oil flavour. Top with pesto and serve on whole grain bread. Quick, simple lunch.

January News

2011-01-06T07:30:00.002-05:00

Happy 2011!

You've made it to a brand new year! What goals do you want to reach this year? Do you want a stronger core? To learn to cook healthier? Need some lifestyle improvements? Whole Self Fitness can help. We come to your home, making it convenient and comfortable for you. Need more information? Call Leehe @ 416-924-3145.

January Events

Leehe will be presenting two free workshops at the Toronto Public Library this month. First one is Monday!

Managing Diabetes: eating and exercise tips for health
Mon Jan 10, 2011
7:00 p.m. - 8:15 p.m.
North York Central Library (Room 2/3)
For more information visit: http://tinyurl.com/36az5fq

Healthy Weight loss
Wed Jan 19, 2011
7:00 p.m. - 8:00 p.m.
Don Mills Library (Auditorium)
For more information visit:http://tinyurl.com/33wtprs

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Whole Self Fitness Promo Video

My father, Avi Lev, filmmaker extraordinaire, has started a business making promotional videos for companies. Check out the one he made for Whole Self Fitness. If you want to promote Whole Self Fitness, please send the link to people who are looking for personal training. http://www.youtube.com/watch?v=4eDk_ykgk_o

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Recipe: Roasted Garlic White Bean Soup

This soup is perfect for a cold winter meal. There's a lot of prep involved but for the flavour, it's totally worth it!
http://tinyurl.com/24mvtxv

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For the Love of Art

As my new year's goal, I've started a Photo-a-Day blog. If you're interested in checking out some of my photos, along with my thoughts this year, visit: http://leehephotoaday2011.wordpress.com/

Have an active January!

2010: My Year in Review

2010-12-30T09:05:00.010-05:00

2010 was an outstanding year. This year, I made a point of changing my attitude. With that attitude change came about some beautiful events. I didn’t have any major debilitating health issues this year which is partially why 2010 was so outstanding. It was also a year of meeting people and discovering things about myself that give me confidence that 2011 will be even better.

Community

2010 began with a close friend telling me that she wanted to part ways. I had emotional invested a lot into my friendship with her and for six years made her a priority. Her final words were, ‘friendships change, they grow close and apart at different points of our lives.’ Instead of dwelling on this friendship ending, I decided to focus on how lucky I was to have had that closeness with her for six years. She had given me so much and I wished her well.

With that friendship closing, I quickly reacted by seeking new ones. I decided I was no longer going to emotionally invest in friendships. I let things happen organically. As long as I'm equally generous and kind that is the best I can do.

Sure enough with that attitude, I quickly found a new community of friends that offered warmth. But as soon as February came around and the Olympics were in Vancouver, my heart made a quick decision to go west to be part of the scene. It was one of the highlights of my year. Some of my favourite people live there and made me feel so welcome.

When I got back to Toronto, the one glimmer of hope I got that maybe I can make something work in Toronto, was a volunteer meeting at The Stop Community Food Centre. Once I started getting involved at The Stop I started to form the community of friends I have now.

After years of advocating and cooking with local produce I finally got hands-on into learning to grow them. As part of the YIMBY program I matched up with my neighbour to begin a very successful garden. I miss being able to go across the street and grabbing a few leafs of kale or sprig of a herb. For 4 months, it was a real luxury. It’s still nice to have access to edible plant life in the greenhouse where I volunteer once a week. I love the connection I have with fellow volunteers who also have an interest in growing organic food and helping this great organization thrive.

Overall my community work focused on food security. Whether attending meetings and helping bring awareness to the ‘Put Food on the Budget’ campaign, helping in the community kitchen at the The Stop or event planning for my favourite organizations, Not Far From the Tree. It’s been really interesting work and would like to continue searching for some kind of paid work in this field because it really explore areas which fascinate me: food, community building and advocacy.

I continue to be active in the Toronto Cyclists Union. I am now part of the executive board and it's been an great experience being part of decisions to help this organization, I've been a part of since its inception, grow. It will be an interesting challenge to keep advocating for more bike lanes with a mayor who's much less bike friendly. We've got a long road ahead of us but we've been growing and are building strength in numbers.

Personal Growth

At the end of the last summer I decided that I had a lot of internal work to do before I turned 37. I went on a ten day solo retreat outside of the city. I did intense amounts of meditation, personal reflection and found the experience to be extremely beneficial. Even today when I think back at it, it puts me into an instant state of relaxation. It’s amazing how simplicity and solitude can be so pleasing.

Coming back to reality took a month of adjusting but after I stepped into the new, improved me I realized how much better it was. I no longer had a dependency on anyone. The people that truly mattered stayed and the ones that didn’t went separate ways. I didn’t have to tell anyone off. I didn’t have to ask anyone in. I let relationships happen. Since then, I’ve had the same people in my life. All have become closer and even more significant and I have learned (and continue) to learn so much from them. They are truly a gift.

I look at myself just a year ago and sometimes can’t believe how much I’ve grown and improved since coming back from my retreat. Bad habits that I had for years are history and my lifestyle has changed because of it.
My mornings have gotten even busier. I wake up and do 30 minutes of meditation, then I go for my sunrise walk, than I come back and do a pilates routine and than I eat breakfast. Getting up before 6 am requires a clear mind before bed. Most days (with the exception of dinner parties and night outings) I stop eating at 6:30pm so my mind and body are clear for before-bed meditation and pilates routine. The results have been a really deep sleep with intense dreams. I think it’s been a help with staying calm under pressure and being much more easy going with the people I love in my life.

Whole Self Fitness

This was a fun year as usual for Whole Self Fitness. Some public presentations that stand out was the Treehouse Talks, The Stop Community Food Centre Celebration, The cooking for Diabetes classes at Whole foods and the second annual Jane’s Walk.
I got certified as a Pilates instructor and have been enjoying teaching both private and group classes over the past few months. I look forward to continuing my professional development with Pilates. It has helped with my degenerative disc disease and personal strength and I can see the positive effects it’s had on my clients too.

Looking ahead to 2011

What I feel I didn’t do enough of in 2010 was personal art projects. So to make sure I do something artistic everyday, I’ll be started a “Photo-a-Day” blog. Here’s the link, look out for it on January 1st when I’ll post my first photo!
After years of seeing the love and smiles brought on by my mother’s baked goods, I’ll be spending more time learning these infamous recipes. Look out in the near future as I start a line of baked goods. These hidden gems need to come out in the world because my mother has connected with thousands of people just from these treats.
I’ve joined a number of communities over the years. Some I connect with for a short period of time, others longer and others I stay for a while waiting until I feel some kind of connection. This is how I’ve felt about social media over the past few years. Facebook and Twitter have been the kind of communities where I have never understood how and why people reveal what they do. I haven’t had much desire to reveal much and I’ve started to get turned off people that I only hear about through social media. It’s been a nice tool to connect with friends who don’t live near by or to find out about interesting events but overall I find it a waste of time. In the new year, don’t expect much of me on facebook and twitter. Look for me in the real world.

All the best for the new year. I look forward to sharing wellness tips and my art. Send me an email leehe@wholeself.ca or give me a call at 416-924-3145 if you’re interested in fitness training or collaborating on community building or creative projects.

Roasted Garlic White Bean Soup Recipe

2010-12-24T20:56:00.005-05:00

Every year I have a tradition where I make a soup and share with friends after a sunset walk on the shortest day of the year. I look forward to Winter Solstice each year because it's the one night that we can say, “it only gets brighter from here.”

Because my friends mean a lot to me I like to put a lot of love into the creation of my soup and the activities for the first day of winter celebration. This year I envisioned roasted garlic and white bean soup. What can be more exotic and creamy then that? To add a little meatiness to the soup I added dried shiitake mushrooms at the end (I’ll explain how I prepared them later). All in all it was a 3 day process. But this is what I do for the love of friends, cooking and celebrating.

Day 1.

Veggie Broth. You can learn how to make veggie broth by reading this entry.

Day 2.

Roasting Garlic. You can learn how to roast garlic on this entry.

Soaking Shiitake Mushroom. Take 1 cup of Dried Shiitake mushrooms and pour 2.5 cups of boiling water over them and let them soak for an hour. Once the mushrooms are moist, squeeze any excess fluid out of them, cut them into bit size pieces and place in a saucepan. On medium heat, take a cup of the water that the mushrooms were soaking in, 1.5 tablespoons of tamari and 1.5 tablespoons of rice vinegar and mix and pour over and check regularly until mushroom have absorbed all the liquid. &

Soak the white beans in water.

Day 3.

The day before Winter solstice I began cooking the soup with all my ingredients prepared. You’re lucky and won’t make the mistake I made by adding too much of the roasted garlic which ended up dominated the soup ( I ended up using peanut butter to bring other flavours)

Ingredients

4-6 cups of broth
1 leek
1 medium onion chopped
1 clove of garlic chopped
2 tablespoons of fresh cilantro
1 teaspoon of dried fennel
1 teaspoon of pepper
1 roasted garlic
1 cup quinoa
2 cups of white beans
salt
peanut butter and/or coconut milk is optional
1 tablespoon of olive oil

In a large pot, at medium heat pour olive and wait until warm. Add garlic and cilantro and fry to blend this fragrant combination together. Add the onion and leeks until translucent. Add fennel and pepper. Let the it cook for 5 minutes, then add the broth, beans, quinoan and add more salt and pepper. Leave covered for 20 minutes (checking on it occasionally for a stir)

Squeeze the moist garlic from the cloves and put in soup. Take a hand blender (or if you don’t have one you can take it in sections and put in blender) and blend until smooth. Let it cook for an hour at low heat. If you find it too dominated in flavour from the garlic (this could be a good or bad thing for someone) peanut butter added a nice flavour to the mix. Add Mushroom before service and garnish with remain cilantro.

Sorry I don't have any photos of the soup itself. I ended up having to give it to people in take away containers because I got the flu but I managed to get enough energy to go for the sunset walk which is what the photo is from.

December News

2010-12-09T07:57:00.001-05:00

Happy Holidays!

We've almost made it to the end of 2010. What a year it has been! For me, 2010 was full of interesting adventures, challenges, connections and surprises. Tell me about your most interesting adventure in 2010.

As we enter the holiday season, may we maintain mindfulness and kindness. If you have time off, try to get outside often and dress for whatever Mother Nature decides to throw at us.

If you're looking for holistic holiday gift ideas, a Whole Self Fitness Gift Certificate is the gift that's keeps giving. Call Leehe (416-924-3145) for more information.

Upcoming Events

I've got some free workshops at a couple of Toronto Public Libraries next month. Come join in and get motivated to keep active and eat well for the new year and beyond!

Managing Diabetes: eating and exercise tips for health
Mon Jan 10, 2011
7:00 p.m. - 8:15 p.m.
North York Central Library (Room 2/3)

For more information visit: http://tinyurl.com/36az5fq

Healthy Weight loss
Wed Jan 19, 2011
7:00 p.m. - 8:00 p.m.
Don Mills Library (Auditorium)

For more information visit:http://tinyurl.com/33wtprs

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Gift Certificates for the Holidays

If you're looking for a special gift for a person in your life, why not get them a Gift Certificate
from Whole Self Fitness? They can be used for the following services:

* Healthy Cooking Workshops in your Home
* On-site Pilates and Fitness Training
* One-on-one water exercise sessions in your condo pool

Give the gift of health this holiday season. Purchase individual sessions online now: http://wholeself.ca/events/

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Latkes Recipe

I've recently discovered Jerusalem Artichoke and have been experimenting with them in recipes. Hanukkah may be over for the year, but there's no reason why you can't keep eating this healthy version of latkes! http://tinyurl.com/2dlcrkk

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Thanks to all of you who have supported Whole Self Fitness. We appreciate the business and hope that you continue to think of us whenever you need some direction in fitness, nutrition and stress management. Have a safe and healthy holiday season and see you in the new year!

Jerusalem Artichoke Latkes Recipe

2010-12-01T09:27:00.006-05:00

I’ve recently discovered a vegetable at the Wychwood Farmers market. Jerusalem Artichoke is neither from Jerusalem nor an Artichoke. It looks like ginger and has a starchy consistency. It comes from the Sunflower family and has a low glecimic index (which means it’s good for diabetics) It’s a good source of iron, potassium, fibre, niacin, thiamine, phosphorus and copper. But most importantly they have a nutty, sweet, delicious taste. Before you try this recipe, a small minority of the population will react to Jerusalem Artichoke like a laxative. Try one cooked or raw and see how your body reacts.

Given that tonight is the first day of Hannukah, I decided to experiment and subsitute the potatoes for Jerusalem artichoke (also called Sunchoke). Instead of frying them, I baked them. Sure, this is far from the traditional latkes and the meaning of Hannukah but if you know me, I’m known of doing things differently. Whether you’re celebrating or not, this recipe turned out yummy. Just don’t expect your typical laktes. To keep with the consistency of being diabetic friendly, low fat etc, top with applesauce rather than sour cream.

Ingredients

1 pound of Jerusalem Artichoke (rub, clean and cut off any string bits)
1 onion chopped
¼ of whole wheat flour
3 eggs
salt
pepper
optional seasoning (I used Cajun seasoning)

Preheat oven to 425. Grate or put on grater in food processor the artichokes. Mix in a bowl with onion, eggs. Lastly, add the flour, salt and pepper and seasoning.

Grease pan. Make sure the moisture is squeezed out of mixture. Shape into pancakes and place on pan. Bake for 10 minutes and flip over and bake for another 10 minutes. Serve warm.

November News

2010-11-09T07:25:00.001-05:00

What's your favourite November activity? I love walking through the leaves, listening to the rustling sounds they make. The crisp cool air makes for refreshing walks and the colourful leaves on the trees provides you with viewing pleasure.
If you're looking for some healthy holiday cooking classes in your home or a workout program to provide you with inner and outer strength this holiday season, give Leehe a call @ 416-924-3145 to get started on your positive journey.

Chicken Biriyani Recipe

This isn't a typical recipe I'd make or share but I enjoyed it so much that for those of you willing to make the effort for a special occasion, I highly recommend you try it. http://tinyurl.com/295fgqs

Gift Certificates for the Holidays

If you're looking for a gift for a special person in your life, why not buy them a Gift Certificate
from Whole Self Fitness! Gift Certificates can be used for the following services:

* Healthy Cooking Workshops in your Home
* On-site Pilates and Fitness Training
* Water exercise one-on-one sessions in your condo pool

Call 416-924-3145 for more information. Give the gift of health this holiday season.

Not Far From the Tree Fundraiser

This wonderful organization which I care very much to see grow is having a fun event tomorrow night. Local food hors d'oeuvres by Jamie Kennedy, Mark Cutrara, and Carole Ferrari. Open bar including their signature elderberry cocktail "The Gleaner." Silent auction. Cider press. With remarks by Mayor David Miller and Claire Tansey, food editor of Chatelaine. Tickets are only $50 each and can be purchased at http://handpicked.eventbrite.com/.

Web Housekeeping

If you have wholeself@rogers.com in your address/contact book, please replace that with leehe@wholeself.ca. That email will no longer be working.

Chicken Biriyani Recipe

2010-11-02T08:48:00.009-04:00

Generally, I'm a person of routine. When I decide to stick to something I turn it into a strict routine. I had been a vegetarian for 20 years. Over the past couple of years my body has suddenly started craving meat. At first I was reluctant and didn’t allow myself to accept this craving. It wasn’t until this New Year’s eve at a ceremony when we ate much later than I anticipated because of unexpected rituals. By the time it was over, I was starving. From the dishes put out, there was only one with protein. As soon as the host said it was organic chicken from Whole Foods, I went for it and ate it right away. When I had finished I was surprised at how out of control my needs took over my 20 year old beliefs.

Since that day I’ve done more and more research on meat and six months later I decided to officially sit down and eat a Bison burger from a farm on Wolfe Island. This time I turned the meal into a ceremony of thanking the Bison but once I started eating it, I realized I didn't like it. It was a meal that required work to finish.

A few months after that I bought beef from Stoddart's at Wychwood Farmers Market. I cooked and ate it with friends. I still didn't enjoy eating it but being with friends distracted from not liking what I was eating. It wasn't so much the taste and texture it was that it felt foreign in my body.

Finally my most recent attempt at eating meat was a meal worthy of sharing. I still am eating and promoting a vegetarian diet but when I crave meat, I’m not going to restrict myself. Especially when I can’t explain to myself the reason why not to.
This isn’t my usual 'two steps and it’s done' recipe. It’s time intensive with a long list of ingredients. But the time and love you put into it let’s you appreciate the life that was sacrificed for you to savour. This dish is worth the effort it takes to make it just for the flavours and aroma that fills the kitchen. It was taught to me from a friend that had learned it from his mother who learned from her mother who learned from her mother (and so on). Share this with special people in your life and be mindful about the life you are eating. Please use chicken that was treat humanely and bought from a local farmer. It sides well with a fresh spinach salad.

Ingredients for Chicken Biriyani

1 chicken (fat removed) cut into pieces

Marinade:

1.5 teaspoons of Garlic - Ginger
1.5 teaspoons of Corriander - Cumin
1.5 teaspoons of Turmeric
1.5 teaspoons of Garam Masala
1.5 teaspoons of Bombay Biryani masala (available at south Asian supermarkets)
2 teaspoons of Green Chili Paste (less if you want it more mild)
1 Tomato chopped(or one cup of tomato sauce), 1 teaspoons of tomato paste
1-1.5 cups of plain Yogurt
½ of lemon

1 cup of brown basmati Rice (original recipe called for white basmati)
1 Onion chopped
1 tablespoon of cooking Oil
1 few peppercorns and cloves and bay leaves.

The night before mix all the marinade ingredients. Mix in chicken until thoroughly coated. Marinate overnight. The next day take out two separate pots, one with water and rice and bring to a boil and then let simmer. In a separate pot heat oil on medium high and begin by frying the onions until they are crispy. Garam masala, peppercorns, cloves and bay leaves. Stir regularly for 5-7 minutes, then add chicken with the marinade. Watch closely as the chicken cooks on stove at medium heat, stirring regularly. After 30 minutes, drain rice and put on top so that it covers the chicken (see photo). Cover pot and leave for 30 minutes on medium low. Check on it to make sure the chicken is cooked all the way through. Mix together and serve. Side with a vegetable salad (spinach, cucumber and tomatoes gave it a nice crisp and refreshing accompaniment)

Whole Self Fitness: New Phase

2010-10-19T10:58:00.004-04:00

Since coming back from my personal retreat over a month ago, I knew my life was going to head in a new direction. It’s taken me some time to admit this to myself and now to the web-universe. I have decided to focus on looking for full-time work related to wellness and to go back to pursuing script-writing. When I close my eyes and picture what I want to do, it’s always related to helping people and the planet achieve optimal health.

What happening with Whole Self Fitness?

I will continue to see my regular clients and take on new ones ( I will update you all on my available hours as my schedule changes). I will also maintain a few of my current fitness classes with the occasional additional one that fits into my new schedule. I have workshops booked into 2012 that I will continue with.

Why?

When I originally came up with the plan to start Whole Self Fitness, it was after realizing other than creative writing and my film making pursuits, my favourite parts of the day were my gym workouts, walking on my lunch break, preparing new meals with healthy ingredients and talking about health with my friends and co-workers. It became obvious that I should do this for a living. I’ve enjoyed every minute of it. But what fell by the wayside was my script writing and filmmaking pursuits. Trying to keep a small business afloat became a 24hr/7 days a week job.

What’s this mean?

This means that I will not be updating this blog regularly. I started this blog to learn to write more from an observational and instructional point of view while giving useful information to clients. I had been writing for so long like a script writer that I needed to change. Now I’m ready to go back. I will update this blog with events, my monthly newsletter and any specials and offers I hear about related to wellness.

Final Remarks

Thank you all for your readership. I have had a wonderful 6 years being a part of so many different avenues of wellness. I have made extraordinary connections and there is no better high than hearing someone say how good my exercise program makes them feel. Please check up on this blog from time to time as I’m not completely abandoning it. I’ll also post a link when I get my film pursuits online and into action. Keep well.

Photo Credit: This picture was taken by Amir Parmar at my 'Thinking Spot'. It was on this lovely fall walk that I decided to take action on my life’s new direction.

Diabetes Cooking Class- Sign up by this Saturday!

2010-10-13T07:44:00.003-04:00

This Saturday is the last day to sign up for "Cooking for Diabetes- Prevention and Management". I've got some great recipes that you'll get your hands on.

* Meaty Mushroom Frittata,
* A vegetable dish that will make you fall in love with veggies!
* A healthy, versatile, quick and easy to make lentil snack
* A diabetic-friendly dessert that will win everyone's heart!

*Plus a take home handout covering all the recipes, some kitchen stocking tips and lots more. This is a valuable class! Don't forget there is always leftovers, so bring some tupperware and wear appropriate cooking apparel (hands-on cooking is recommended).

To sign up online, visit http://www.wholeself.ca/events/
To sign up by phone call Whole Foods at 416-944-0500 ext 0
To sign up in person visit 87 Avenue Road and a lovely Whole Foods customer service person will be glad to sign you up.

Final Details

Title: Cooking for Diabetes- Prevention and Management
When: Tuesday October 19th @ 6pm-8:30pm
Where: Whole Foods Market- Yorkville (87 Avenue Road)
Cost: $45 plus HST

Please forward this to your personal network! See you Tuesday!!!

I want, I want, I want

2010-10-11T08:58:00.005-04:00

We all want something. Do you want to lose weight? Do you want to quit your job and travel? Do you want sleep with your best friend? (Do you want to sign up for the October 19th Diabetes cooking class?)

Whatever you want there’s a process we all go through (whether we’re aware of it or not) to get what we really want.

What we really want.

That’s the question. Maybe you want to take Leehe’s Cooking for Diabetes class because you'll learn hands-on healthy cooking tips to manage or prevent Type 2 Diabetes. Maybe there’s a TV show you'd rather watch on October 19th. If there’s any doubts in your mind, then this is something you don’t ‘really’ want. That doesn’t mean that you won’t suddenly decide to come to this great class but the difference about really wanting something and just wanting it, is signing up now or taking time to ‘think’ about it.

Getting what you really want.

Sometimes it’s not as easy as signing up for a Diabetes class (to do that, call 416-944-0500 ext 0). Maybe what you really want takes a bit more effort. Like losing weight for example. I’ve had clients who want to lose weight but realize that it’s a lifestyle change that requires a shift in priorities and some effort. The ones that give up early didn’t want it bad enough to make that effort. The difference with the ones that do really want to lose weight is not only staying consistent with the effort but being positive about the process to get there.

Knowing what it is you really want.

I want to be rich. I want to fall in love. These are common wants. Is there someone that doesn’t want these? It’s a fairly common want. But more often then not, our reasoning behind these wants aren’t clear. Why do we want to be rich or fall in love? Will it bring you happiness or popularity? Is it because you see others who have and rave about it? How often do we look deep inside ourselves and be happy with the amount of money we have (or don’t have) and a deep love for ourselves. Not too often because we’re too focused on wanting to make money and find love to take the time to appreciate the way it is now.

Conclusion of Wants

Focusing and putting some thought into all our wants helps us clear the clutter of thoughts in our head. When we say to ourselves what and why we want something, we can start on the journey of getting there. Nothing is impossible when you really want it but there are more barriers and losses when we try for something we don’t really want.

"Perhaps when we find ourselves wanting everything, it is because we are dangerously close to wanting nothing.”
--Sylvia Plath

October News

2010-10-07T07:01:00.002-04:00

As we prepare for a weekend of feasting to give thanks for the harvest the Earth has provided, we must remember to savour every bite. With full appreciation of the food and drink that we celebrate with Thanksgiving, we will be more aware of how much is enough to satisfy us, instead of simply chowing-it-down. Get outside and see the leaves changing colours. Soak in the beauty of the fall.

With that said, the October 19th Cooking for Diabetes class is quickly approaching. You'll gain lots of cooking and food preparation tips that will assist in the prevention and management of Type 2 Diabetes. Please sign up soon, as the class is limited to only 12 participants. The class is a great gift for someone who is at risk or currently has Type 2 Diabetes.

October Events

Cooking for Diabetes
Tuesday October 19th @ 6:00pm-8:30pm
Whole Foods Market- Yorkville (87 Avenue Road)
$45 plus HST

I've been teaching cooking classes at Whole Foods for 4 years and have received excellent feedback. Thanks to the feedback, the class is getting better and better! To read about the benefits of participating in the class, visit: http://tinyurl.com/2wbpknt

To sign up online visit: http://www.wholeself.ca/events

To sign up at the store either call 416-944-0500 ext 0 or visit 87 Avenue Road.

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Total Body Sculpt- Toning and Strengthening from Head to Toe
Saturdays or Sundays 9-10am
(Saturday first class Oct. 16th, Sun. first class Oct. 17th until Sat. last class Nov.20th and Sun. Nov. 21st)
$180 (for 6 classes)
701A St. Clair Ave West (at Christie)

This class focuses on gaining strength, body awareness and balance. All major muscle groups will be targeted with particular emphasis on the core. All levels are welcome. Beginners, older adults and those rehabilitating from an injury are particularly encouraged to sign up for this class. Exercise balls, bands, dumbbells and body resistance exercises will be introduced during the six weeks. There are a limited number of spots to ensure safety, so sign up soon @ http://www.wholeself.ca/events

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Recipe: Thai Vegetable Red Curry

The most delicious discoveries in recipes are found when your attention is fully on what's being prepared. This Thai Vegetable Red Curry recipe is my new favourite: http://tinyurl.com/3yjmwe6

Happy and Healthy Thanksgiving!
Leehe

Art to Balance

2010-10-03T17:08:00.008-04:00

Being out at Nuit Blanche last night amongst the million other Torontarians was really special. There were many exhibits from, both upcoming and well know artists, scattered all over the downtown core. Each installation brought on a different feeling either by being weird, lame, interesting, awesome, funny, clever or outrageous. I had some favourites and the whole evening brought on inspiration and active discussion.

It was also great to see the city so alive and active. People everywhere sharing thoughts about art. It’s not only entertaining but one million people got to use the creative part of the brain, that for many, rarely get a chance to come out if you’re stuck in a rut at an uninspiring job.

These kind of events help get you inspired to have art regularly in your life. How can you do that while still having time to exercise, cook healthy food and take care of your day to day life? It is possible. Here are some simple tips:

1, Every town and city has an artist community. Seek out to find a group doing an art medium that you’re interested in trying. If you don’t like it, move on to another one. There’s plenty of interesting art activities to explore.

2. Working on being comfortable in a new art medium takes time and commitment, just like an exercise program. Don’t be hard on yourself. Have fun and let your creative side make art for art's sake.

3. Art doesn’t have to be expensive nor bad for the environment. Go outside and find things that you think are beautiful. Paint, draw, photograph, , collage, imprint or write about them. The ideas are endless.

4. Multi-task creativity into your daily activities. Writing a memo at work can be mundane but putting a bit of creativity can add a little zest to the workplace and co-workers that are reading it. While cooking, add colour and textures and create a pretty presentation of your meal for the plate(s).

5. Don’t force art, let it come from within you. You’ll discover new talents and hobbies and healthy ways to pass the time to keep you balanced in a sometimes chaotic world.

Being In the Moment Red Thai Vegetable Curry Recipe

2010-09-28T09:47:00.006-04:00

Last night I went to see Mark Bittman, interviewed by my favourite CBC host, Matt Galloway at The Stop Barns.

Mark Bittman's message is simple. Eat more plant based food. Cut down on meat. Cut down on processed food.

He’s honest and in good humour admits he’ll never cut meat entirely out of his diet. He merely wants North Americans to cook food so that they eat fresh ingredients with less sugar, salt, fat etc that's abundant in processed foods. That’s what everyone did 50 years ago. Suddenly we’ve become too ‘busy’ to cook. Being too ‘busy’ has cost the health care system billions of dollars while the average North American is getting fatter, weaker and getting Type 2 Diabetes earlier and earlier.

When he brought up the notion of being ‘too busy’ I couldn’t help but notice that the people next to and in front of me we're typing on their iPhone during the entire talk. When I looked a bit closer, I noticed they were both ‘tweeting’ Mark Bittman's talk on Twitter. When I came home and checked Twitter I noticed many followers writing quotes from the lecture, letting Twitter know that they were there.

What happened to being in places for the mere reason of being there to connect with the people also there and to take what's happening in just for ourselves to experience? Has the 'being in the moment experience' been lost to the ‘everyone must know what we’re doing on twitter/facebook' world?

On Saturday a friend came over and we cooked a meal together. We shared stories, opinions, thoughts and laughter while cooking a meal that turned out delicious. There was no tweeting or facebooking. Maybe I'm old fashion or maybe I’m too ‘busy’ cooking and being in the moment with people I love to waste time telling Twitter about it.

Here’s what we were busy making. It’s a simple, quick recipe that can be entirely plant based. Mark Bittman style.

Red Thai Vegetable Curry

1 cup of protein (tofu, paneer, chicken breasts, or chickpeas)
1 red pepper chopped
1 green pepper chopped
1 clove of garlic chopped
1.5 teaspoon of fresh ginger chopped
1 small onion chopped
¼ cup of mushrooms (we used shiitake)
1/ 4 cup of coconut milk
¼ cup of green leafy vegetables (we used kale)
1 tablespoon of sunflower oil
2 tablespoons of fresh cilantro chopped

Prepare protein of choice. Paneer and/or Tofu should be pan fried or baked for 30 minutes until browned. Chicken should be cooked.
Warm up oil on medium heat. Add garlic, ginger and onions until translucent. Add green and red pepper and protein and saute for 3-5 minutes. Add mushroom, green leafy vegetables, coconut milk and red thai curry paste and mix until everything is coated. Bring down the heat to med/low and let it simmer for 3-5. Garnish with Cilantro. Serve warm on top of brown basmati rice or quiona.

Feel free to tweet this recipe but don't tweet while cooking it! :)

Climbing Up Without Expectations

2010-09-25T10:32:00.004-04:00

In 1995 I went on a trip to Africa. I knew I had wanted to travel after I graduated from university. My first choice was Asia but the person I had met to travel with wanted to go to Africa. So off I went on an adventure.

Along with the visit to safaris, I also wanted to climb Mt. Kilimanjaro. The friend I went with had set a goal to make it to the top. I didn’t set such high expectations. I just wanted to climb and see how I felt.

It was a 5 day trek. Our porter was an eccentric fellow who talked about his encounters with ghosts. The first day, which was the least steep was actually the only day I had thought of turning around. It was muddy and I kept tripping on branches. The group I was with was very competitive and were walking at a faster pace than I was comfortable with. I struggled to keep up with them.

The next day we had a different terrain, dry and steep. Most of the group was tired from pushing it too hard the first day and not sleeping well in our huts. The acclimatizing was making it very hard to walk fast. My travel partner was so determined to be first at the top that she raced through the next 4 days of thinner air and steeper climbs. I walked very slow with many stops for water. I eventually made it to the last hut before the peak.

While it was hot and humid just below, there was a snow storm at this point. My overly competitive travel partner was throwing up and suffering from the high altitude. (That’s what she got for going too fast.) I was fine with the altitude but had only a tshirt and a sweater so was very cold. At 3am we were woken up to climb to the tip for sunrise. My travel partner had to stay behind because she was still sick. I asked her if I could borrow her jacket. She was jealous of me possibly making it up to the top that she said no. I went anyway and within 2 hours and about 500 metres away from the tip, I was passing out from hypothermia. I had to turn around and go back down to the hut. The few people that did make it said it was too stormy and they saw nothing at the top. Because I had no expectations to make it to the top and got further than I’d thought I would, I was pleased.

The next day we went all the way to the second base soaked from the snow which turned to rain. Our sleeping bags were wet and that was my first experience sleeping in a soggy mess! I also had ripped the sole half off of my hiking shoe. The last day, going down was the hardest. Man those glute muscles hurt! When we finally made it to the bottom it just felt like another day and all I wanted was a shower.

Why do I share this story? This experience taught me that trying something merely because of curiousity, we come out with little regrets. I gained so much more than my travel friend (we're not friends anymore!) who became bitter and mean from not meeting her expectations. I didn’t think about how much I had gained from that trek until recently. I saw some of the most beautiful sites. The clarity that your mind has at that altitude is purely about survival, much like life.

I'm not telling you all to book trips to the mountains. Try something that’s interesting and see how far you get with it. Maybe you'll surprise yourself.

I took beautiful pictures that I'd love to share with you but they are on slides. One of these days I'll scan them. This picture is very similar to one I took. The picture I took of this similar spot was on the second day with my travel friend speeding way ahead.

Putting an End to Vices with Meditation

2010-09-21T08:11:00.005-04:00

A vice is a disruptive habit that hurts ourselves. We all have vices. Some of us have more than others. When we do something that harms ourselves it eventually spirals into hurting others.

Recently when I was on a ten day solo retreat I reviewed my vices and questioned 'why I hurt myself?' It’s obvious that I’m not benefiting from my vices. It’s obvious that it’s not helping me move forward or reach closer to my dreams. Than why do I continue to allow this vice in my life?

A friend of mine who’s close to retirement age eats a double burger with bacon and cheese once a week. When I ask him why he doesn’t try cut out something, like one pattie instead of two patties. He always answers, “I’m old and I’ve made it this far, let me enjoy my life.” Yet when he’s done eating it, he’s always lethargic and lacks any energy to do other things with that day and evening. Is this the way to enjoy life?

We all are entitled to life’s little pleasures. If we stick to too many restrictions we end up hurting ourselves in the long run. Instead, we should be aiming to achieve a point where reach a balance.

Depending on how many vices you have, it make take some time. For others, like myself, once I came to a realization I stopped immediately and haven't turned back. But other vices with more physical dependencies may take longer.

Recently I’ve added a new addition to my morning and evening routine, meditation.

Many, including myself have said the following about meditation: “I can’t quiet my mind. The thoughts just keep coming.”

How it’s worked for me is to not worry about what thoughts enter your head. They will come and like being stronger from a workout routine, it takes time to train your brain to pause incoming thoughts. Like putting time into a workout routine, putting time into daily meditation will eventually train your brain to let go and allow itself to go into a peaceful state. Giving it time and patience is key.

What will you get? Nothing obvious will suddenly happen. But subtle things will and you’ll start to notice that what bugged you before doesn’t bug you as much. You tend to accept the bad as you would the good. You start to accept that feelings of sadness and happiness happen constantly. Most importantly, you’ll have a stronger awareness of why you do the things you do. You’ll start to question 'why do I do something that harms me?' Why do I harm myself willingly? When this become clear, we start to do things that help, rather then hinder us. Because we know we deserve better for ourselves. Because we’re number one.

For a great introduction to Meditation, check out this video by Kavita Maharaj.

September 18th: Free Exercise and Diet Consulting

2010-09-17T12:45:00.003-04:00

The Stop Community Food Centre is an organization that has been doing brilliant work on building community simply by bring volunteers and staff to help grow, cook and gather to eat healthy food. There are two locations. The 1884 Davenport (at Symington) location is the main and original location. This housing projects in this neighbourhood are far from grocery stores and the public transit isn't as accessible making it hard for its residents to access healthy and affordable food. The Stop offers a food bank, a drop-in meal program and many community programs to introduce the community to the importance of healthy eating.

A couple of years ago, a second location opened in the Wychwood Barns. I've been volunteering in the greenhouse where we grow a variety of produce that are used in the meal programs on Davenport. There are after school programs, cooking classes and events all related to the creating a connection to good food and building a healthy community. A simple concept that I'd love to see in every neighbourhood, in every city, all around the world. A dream but for now, I proudly promote The Stop.

Saturday September 18th (tomorrow) The Stop is holding the "Good Food for All Festival". There will be food, music, and a bunch of tables promoting various arts and healthy services. Whole Self Fitness will be there too. I'll be providing free exercise and diet consulting. Come by and say hi and bring any questions you may have!

September News

2010-09-14T07:13:00.001-04:00

Summer may be part of our memories but the fall is approaching and with the change of season, there's plenty of opportunities to keep that joy. Whole Self Fitness has two events coming up to energize your body and soul for Fall and beyond.

Celebrate your Personal Strength Party
Saturday September 25th, 2010
Where: Wychwood Barns Park (Green space on the South side of the Barns, Christie and Benson Ave)
Time: 12pm "Free" Pilates Demo class 1pm Potluck

In honour of the change of season and the one year anniversary from re-gaining my back strength, I’m having a 'Celebration of Our Personal Strength' Potluck Party. You're all invited and feel free to spread the word. For more info visit: http://tinyurl.com/335n5dq

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Cooking for Diabetes
Tuesday October 19th @ 6:00pm-8:30pm
Whole Foods Market- Yorkville (87 Avenue Road)
$45 plus HST

I've been teaching at Whole Foods for 4 years now and have gotten excellent feedback. With each class, it keeps getting better and better. To read about what a value you'll get from this class, visit: http://tinyurl.com/2wbpknt

To sign up online visit: http://www.wholeself.ca/events

To sign up at the store either call 416-944-0500 ext 0 or visit 87 Avenue Road.

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Recipe of the Month

Lentils is one of the super foods I try to use in cooking class recipes. This one is delicious! http://tinyurl.com/25wwzs5

Hope to see you at both events!

Free Pilates Class and Potluck to Celebrate Our Personal Strength

2010-09-13T13:01:00.005-04:00

On September 25th it will be a year since my body gave out and I experienced the most debilitating pain of my life. The safest way to regain strength is to find and use your 'inner' strength. Both Pilates and finding my inner strength is how I eventually overcame the pain and even became stronger than I was before. I feel great now and I'm thankful for that experience which got me here.

In honour of the change of season and the one year anniversary, I’m having a 'Celebration of Our Personal Strength' Party on Saturday September 25th.

You're all invited!

Come celebrate something that has given you strength. We all have something we’ve overcome that made us stronger. Bring your friends, your kids and a potluck dish to share. I’ll be giving a Pilates demo class, bring an exercise mat and participate! Here are the details. I hope you can make it out.

When: Saturday, September 25th, 2010
12pm: Pilates Demo - Please bring an exercise/yoga mat
1pm- Potluck lunch

Where: Wychwood Barns Park. The green space on the South side of the Wychwood Barns. The Farmers’ Market will be going on until 12:30pm and I plan to bring my potluck item with produce purchased from there. It will be diabetic-friendly.

I’ll be available for tips and any questions you have about Whole Self Fitness services.

Celebrate your own strength and Fall equinox! RSVP are welcome and encouraged at Leehe@wholeself.ca

It's Easy to Prevent Diabetes

2010-09-09T13:54:00.007-04:00

After reading this article and seeing several related news items, the media has finally caught on. Diabetes not only makes the lives of those suffering with it at risk of pre-mature death, it's also affecting the economy. This news doesn’t come as a shock to people who’ve been helping to fight against this disease which has proven to already become an epidemic.

On a micro level, you can do your part to prevent or manage diabetes with simple lifestyle improvements; getting exercise and eating a healthier diet. Often the challenge to healthy eating is how to shop and cook to prevent or manage diabetes. Whole Self Fitness has a special event to help end any confusion and get you on your way to a healthier lifestyle!

Cooking for Diabetes Prevention and Management

When: Tuesday October 19th @ 6:00pm-8:30pm

Where: Whole Foods Market – Yorkville 87 Avenue Road

How much - $45 plus HST

Here's what you will get during this class:

1. Get hands-on in the cooking of four dishes. These recipes are simple, affordable, energy boosting and DELICIOUS. You’ll surprise yourself with how good healthy food can taste.

2. Learn interactively how to make healthier choices in the kitchen.

3. If you can show up at 4:30pm, you’ll get a FREE grocery shopping tour before the class ($100 value).

4. Take home recipes for quick snacks, 'fall in love' with vegetables dish and diabetic friendly desserts.

What are you waiting for? Sign up and change your life:

Online

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Solitude, Self Gratitude and Being Re-born

2010-09-06T08:19:00.006-04:00

I’m back in the city after 10 days of solitude. Since this was a very personal time, I don’t have pictures or stories to share with you.

This was far from a typical vacation. Vacations are usually about experiencing a new place and culture, then sharing your experience with others. This was a trip to explore myself and to give gratitude to my life and the universe. It was an internal and spiritual experience that I recommend that you have the chance to do at some point in your life.

I was lucky enough to have 10 days. For those of us not so lucky, even ten minutes alone everyday, going inwards, helps calm the mind and gives ourselves the daily gratitude we all deserve.

What I will share with you is what lays ahead because of this experience. I turn 37 tomorrow. I was born in ’73. It only happens once in a lifetime that you're the reverse age of the year you were born. I'm calling this birthday, 'the year of being re-born.' This means that I’m starting from scratch, taking baby steps and giving myself a second chance at life with more improvements.

My passion for creating a healthy and sustainable society continues. My company, Whole Self Fitness will be focusing on the following areas of Fitness and Wellness:

1. Core Strength and Pilates - On-site Individual and Group Training

2. Water Exercise for Weight loss and Rehabilitation - On-site and at St. Clair Aquatics Club

3. Diabetes Prevention Programs: Cooking and Wellness Workshops (next class is October 19th at Whole Foods- Yorkville)

On a larger scale, I’ll be announcing some proposals I have in the works to push policy and city infrastructure to help the people across Toronto have accessibility to outdoor activity and healthy food. I’ll keep you updated as they become more implemented. If you are interested in helping out or being part of the committee, please feel free to email me at leehe@wholeself.ca.

Expect some interesting changes to come shortly with this blog. In the meantime, I wish all those returning to school, a healthy and vibrant learning experience. To fellow Jews celebrating the new year, may you all have a sweet and prosperous one. To all the fellow Virgos, big hugs and love to us as we gain an extra year of wisdom.

When we cannot bear to be alone, it means we do not properly value the only companion we will have from birth to death - ourselves. ~Eda LeShan

Language... has created the word "loneliness" to express the pain of being alone. And it has created the word "solitude" to express the glory of being alone. ~Paul Johannes Tillich, The Eternal Now

Away from August 25th-September 5th

2010-08-25T07:58:00.008-04:00

11 months from today, I first experienced being incapacitated. For 36 years I assumed my body was invincible. On September 25, 2009, I quickly learned it wasn't. For two months I taught myself, for the first time, how to focus on breath, to deal with pain and to receive love and support.

Every year, a few weeks away from my birthday, I have a longing to drastically improve my life and help all the people I care about. Last year, while doing so, I took away the focus on myself. Which is how my body gave up.

This year is going to be different.

As I approach my 37th year with the same longing to help and support others, I go inwards first. I'll be taking August 25th until September 5th off to develop a loving acceptance of myself.

During this personal growth retreat, I’ll have no internet access and will be taking time away from all the people I know and love. When I return I’ll have overcome any feelings of self-doubt or negativity. I’ll be ready to systematically develop loving-kindness towards others. Thank you world for allowing me the time to do this.

Peace and love to all.

Since I'm not around to remind you. The next Cooking for Diabetes class is October 19th. Sign up online: www.wholeself.ca/events

Six tips for Six Pack Abs

2010-08-19T10:26:00.009-04:00

After almost three years of wellness blogging, I'm finally going to answer all the people that have asked me, “how do you get your flat stomach?” The majority of people carry their fat on their stomachs. Even people who don’t have a lot of fat on their bodies still tend to carry whatever they have in their belly region.

I get a little creeped out at how often lovers become fascinated with my stomach muscles. Of course after a while, it makes no difference to them and the relationship. I’m waiting for the day that someone discovers my other characteristics to fascinate themselves with. For those of you longing to have six pack abs, know that it comes with a price and that it will not win you love, popularity or wealth. It will reduce the risk of heart disease and hypertension, insulin resistance, and Diabetes Mellitus Type 2. Carrying weight on your stomach has an effect on posture and weak abdominal muscles are usually the main cause of back pain.

You want to get rid of your stomach? That’s the most popular reason people hire me. While some people have an easier time than others, it takes a lot of work to get those six pack abs. This doesn’t mean that you shouldn’t set fitness goals. Here are some tips that have worked for people and have helped me maintain my ‘6 pack’.

1. Diet.

This is obvious, if you have more calories than your body needs, the body stores it and finds its own way of deciding where the fat goes. For most it’s in the stomach region. (My body tends to store mine in the hips, butt and thighs). A healthy diet, not a starvation diet, rich in vitamins, minerals, healthy fats, whole grains and lean proteins is always good. Moderation and portion control are key.

2. Intensity into your workouts.

If you’re new to exercise, challenge yourself but not beyond your limitations. Your heart rate needs to come up and you need to constantly push yourself. If you’ve got bad joints and a high intensity workout is impossible, there’s still hope. You can do a lower impact workout but spend twice the amount of time. If you run for 30 minutes intensely, substitute it for a 60 minute fast paced walk. Also water is a great place to bring up the intensity levels, without strain.

3. Strengthen the Core.

While keeping consistent with cardiovascular activity it’s also important to strengthening the core. Don’t bother with sit ups. Get into a programs like Pilates or learn some core exercises (contact leehe@wholeself.ca to start on a program). You may still have fat but there will be a strong core underneath it! You will start to feel the benefits and have that six pack when the fat comes off.

4. Breath deeply.

Suck in the belly so that the deep core muscles are always engaged.

5. Don’t use a scale.

Use measuring tape to keep track of stomach circumference. That gives you a better idea of your achievements. Don’t do it more than once a week.

6. Be patient and have realistic goals.

Making healthy lifestyle goals is a lifetime commitment. Once you’ve achieved your short term goals keep setting more and you’ll be feeling and looking great!

Getting the Goods at Whole Self Fitness

2010-08-16T16:04:00.005-04:00

I was recently explained an analogy using a pendulum to understand the ups and downs of life. As the pendulum swings to one side, that represents the not so good things (pain, break ups, grieving, loss) and the other side is the good parts of life (friends, security, love etc). Since we can’t control when and why the pendulum swings from one side to the next, we can go to the very top of the pendulum and look at the full spectrum from a distance rather then being thrown into it good or bad situations. Being on the outside looking at the good and bad moments in life as they happen (because both do happen), lets us deal with both, in the moment, more rationally and mentally prepared.

This morning I finally understood what it means to be at the top of the pendulum looking downwards at all the sadness and happiness I've felt over the past week. Seeing that made for a different way of doing and looking at things as they’ve happened today. In light of that, this blog entry won't focus on one specific thing but rather tell you a few things that are happening at Whole Self Fitness over the next little while.

I took my Pilates instructors this past weekend. I’m so glad I did. It made me look at exercise in a completely different way. The classical program (the one that Joseph Pilates came up with) is a great way to strengthen the core, lengthen muscles and create body awareness. I even started using it on a new client I had this morning. She felt great afterwards. Even though I’ll be teaching some group classes in the fall, to truly get the benefits, it’s best done in private sessions. Email me to set that up: leehe@wholeself.a

Because I've being doing Pilates in my own practice since I found out I had Degenerative Disc Disease my back has been almost pain free. I've even grown 1/4 of an inch! I had my final check up with my Dr. Ira Smith at the Sport’s Medicine Clinic. I have to say he’s been the best doctor experience and though I’m super happy that he’s happy with my progress over the year, it will be sad to not see him again. He won me over with his knowledge and positivity.

The Cooking for Diabetes Prevention and Management class is rapidly approaching. We’ve already got people signing up for the October 19th class at Whole Foods Market- Yorkville. You’ll come out of this class with recipe ideas, cooking tips, new friends and a meal to feel your tummies up! Plus easy ways to prevent and manage Type 2 Diabetes. You can sign up online by visiting www.wholeself.ca/events or call/visit Whole Foods at 416-944-0500 ext 0 and 87 Avenue Road. You don’t want to miss this valuable learning experience!

I’m going away from August 25th until September 5th. Where? I’ll let you know in a week. There won’t be any blog entries, emails or communication as I won’t have any of that during that time. It’s good to cleanse yourself from the world every so often. I am reachable until then and after I come back to set up fitness sessions or in-home cooking classes.

Have a good week!

Healthy Heartbreak

2010-08-12T06:55:00.006-04:00

We've all experienced that feeling when you’ve met someone that provides you with undevouted attention and pleasure and your time together seems to go by so fast. Wasn’t it the best feeling ever?

Eventually one of two things happens. You get used to each other, then return to reality. The high is gone and the two of you blend into the ups and downs of everyday life.

The other way is when one of you realize that you’re not ready to settle and it ends. That’s when your high turns to a way low. The emotional downpour and ego beating thoughts take over.

We’ve all experienced heartbreak. We all know how great the high is and how not-so-great the low is.

The healthiest way I find when dealing with highs or lows is to take in both as they come. When it’s good, enjoy it. Be realistic and know that it won’t last forever. Don’t break any bridges or do anything that you might regret when the high is over.

As for the low part. Don’t attempt to work on getting to that ‘high’ place again instantly. That may seem like the best solution to escape the pain that goes along with the low, but it's not a logical one. Focus on getting back to the middle, in between high and low. It doesn’t sound as good as a high but it’s a happy medium and better than a low.

Often we spend so much of our emotional stress searching for that high. We want that rush that comes with love (or substances) and though we all deserve to have that high now and again, be prepared that it comes with a low.

This advice doesn’t help make the lows any less painful. But while we’re crying and cursing over the heartbreak know that it will eventually stop hurting and create a new place of growth for you. Let yourself go through the low as you go through the high. Eventually you’ll end up in the middle and that’s the place you’ll always appreciate the most.

In the meantime, to get over heartbreak in a healthy way, you can try to follow these tips.

1. Exercise. It’s the best way to make yourself feel good, strong and confident about yourself.

2. Don’t over eat or under eat. Emotions often affect our eating habits. Sometimes the stress can make us loose our appetite and others use eating to deal with emotional stress. It’s easier said than done but if you eat good food, your body will feel better and emotions will follow. Try to eat with friends that make you laugh. Not while you’re eating, that gets messy.

3. Seek out your support system. When you're experiencing heart break that’s when friends should be there for you. Don’t be afraid to use them, as they would do the same.

4. Get active and engaged in a project. Ever wanted to try something new? You’ll learn new skills, meet some new friends and maybe when the heart break is over, you’ll meet someone...again.

"There is no disguise which can hide love for long where it exists, or simulate it where it does not."
La Rochefoucauld

"When the heart grieves over what it has lost, the spirit rejoices over what it has left."
Sufi Epigram
Labels: break ups, healthy living, stress management tips

Red Lentil Recipe

2010-08-09T12:49:00.004-04:00

When I teach healthy cooking classes, there are a few food items that I try to bring into every class. I call them ‘super foods.’ One of those super foods are Lentils. Lentils come in all kinds of colours and are small and round in shape. The one I’ll talk about today is Red Lentils. These are my favourite because they cook faster than any other legume. Most people that I teach, don’t want to invest too much time into cooking, so the red lentil is great for that. They’re cheap which makes it great for people on a budget. More good stuff about Lentils from World’s Healthiest Food Website:

Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up--not out.

I’ve gotten into the habit of making Dahl out Red Lentils. Almost a soup make of Indian spices, ginger, garlic and onion. Keeping with the Indian theme, I decided to make a healthier version of the deep fried lentil fritters. It was a success.

Baked Lentil Fritters

1 cup of lentils (soaked for 2-3 hours in water)
1 green chili pepper chopped
1 small red onion chopped
1 glove of garlic chopped
½ teaspoon of fresh chopped ginger
1 teaspoon of cumin
dash of salt and pepper
¼ of ww flour

Pre-heat over to 400. Drain all the water from the soaking lentils and put in food processor. Mix until smooth. Add rest of ingredient and scoop into one inch pancakes. Bake for 10 minutes then flip them over and bake for another 10 minutes. I served it with a plum sauce that I made from plums I had picked a day earlier.

August News

2010-08-05T08:20:00.002-04:00

August is my favourite part of summer. Local produce is in abundance. There are less mosquitoes. The weather becomes less humid. Outdoor personal training continues into the fall. Get fit and strong in the outdoors with Whole Self Fitness. Call Leehe (416-924-3145) and start your fitness program today!

Upcoming Diabetes Prevention Cooking Classes

Tuesday August 17th, I'll be teaching a hands-on cooking class at Loblaws North York Civic Centre. Visit http://tinyurl.com/2fzjdsb for more info.

Don't forget to sign up for the Diabetes Prevention and Management class at Whole Foods Market Yorkville on Tuesday October 19th. Visit: http://tinyurl.com/3y5xpvr for more info. Makes a great Jewish New Year or Back to school gift!

Pilates Private and Group Classes

I'll be getting my Pilates Mat certification this month. Pilates is a great core training program that I've been doing daily for the past year. I have built a stronger core and have had very little symptoms from my degenerative discs since doing the program. I am very excited to start sharing this technique with you. This program is done without equipment and I can meet you anywhere to help you build a stronger core!

Water Exercise @ Winona Pool

Winona Pool was saved from being shut down. The St. Clair Aquatics Swim Club formed to run swim programs. I'll be leading a water exercise class on Sundays @ 12pm. The class is only $8 and not only do you get a fun, refreshing workout, you're supporting this beautiful community pool. For more info on water exercise visit: http://www.tinyurl.com/2483rj3

Keeping Summer All Year Round

Okay, so we can't have summer all year round in Canada but we can keep the fresh produce available at farmer's markets now! Here's some preserving tips: http://tinyurl.com/27hxvts

Important News: August 25-September 5th

I'll be away during this time with NO PHONE OR INTERNET ACCESS. Classes and client sessions will be canceled during this time. There will be no Good Karma Morning walk on August 27th and September 3rd. If you would like to start a fitness program before the 25th or after September 5th, please set it up soon.

Thank you all and looking forward to sharing fall programs with Whole Self Fitness! Enjoy the rest of the summer!

Preventing Drownings- Safe Swimming with Whole Self Fitness

2010-08-03T09:36:00.005-04:00

It’s summertime and during hot weather there's nothing more refreshing than a dip in the pool or lake. It’s fun to swim and it's also a great workout. The pool and/or lake is definitely where it’s at in the summertime.

If you've never had a swim lesson, the water can be intimidating. Seeing a pool when you’re hot sometimes makes it easy to forget that you may not know what to do when you’re in the water. Lately in Toronto, many deaths from drowning have been in the news and my guess is that people think they can swim just by looking at other swimmers. Like riding a bike, this is a learned skill for adults and should be taken seriously.

I have been instructing swimming for 20 years. Unfortunately, if you’re a non-swimmer, reading this blog entry isn’t going turn you into one but it will give you tips on saving your life and learning how to enjoy water safely. If you’re looking for a coaching and exercise program to build your confidence in the water, book a training session with Whole Self Fitness by calling 416-924-3145 or emailing leehe@wholeself.ca

Water Safety Tips for Non-Swimmers

1. NEVER jump into unknown water. I know it’s hot and the water seems like something that will cool you down, but take that excitement and find the shallow end, using a ladder or stairs, enter the water gradually. Always make sure that you’re holding on securely to the edge and that both feet can touch the bottom.

2. Wear a floatation device. There are lots of equipment that float but not all are designated as a proper floatation device. Read the label on the life jacket to ensure that it’s a proper floatation device. When you’re wearing it, keep calm and stay in shallow water and keep close to somewhere you can hold securely.

3. Swim in lifeguarded areas. Don’t be afraid to let the lifeguard know that you can’t swim. The lifeguard will appreciate being told and will tell you where the shallow end gets deeper. (always know where the drop off point)

4. To get an idea of how to float in the water without someone experienced around stay in the shallow end and put both hands on the edge of the pool. Teach yourself to float on water, ONLY when you are arm’s reach away from holding on to something. Never try floating without someone near by to help if you can’t get up.

5. Stay calm. Most drowning happen because the non-swimmer panics and swallows too much water. Use doggie paddle which should come naturally if you are calm to keep your head out of water until help arrives.

Swimming is a fun sport with many benefits. Knowing to swim increases your confidence, makes for a fun hot day exercise activity and is a great workout for your muscles, joints and heart. If you invest in learning to swim, you can benefit from this activity safely. For more info on learning to swim, email leehe@wholeself.ca.

A World Without Coke and Pepsi

2010-07-29T12:34:00.005-04:00

If we've ever spent a significant amount of time together, you’ll know that I drink nothing but water (and herbal tea). I won’t go too much into it but you can read back at a blog entry I wrote about it.

I know that my little blog won’t change the world but if I had the power, I’d like to see Coke and Pepsi products off the market. Lost cause? Maybe. It’s everyone’s educated choice to choose what they buy and consume. I’m only here to hope you make the healthier choice more often.

What’s good about Coke and Pepsi?

It makes a great cleaning product. Gets rid of rust, cleans pennies and I’ve even heard a car battery which had acid crystal residue on it was washed away with a soak in Coke. Think about what it does in your body? Sound good now?

What’s good about Diet Coke and Diet Pepsi?

I know that many people who are addicted to Diet Soda will claim, ‘it wakes me up’ or ‘I like the flavour’. Sure it has no calories and less sugar than regular coke but Aspartame isn't exactly safe either. Here’s a good article to give Diet soda drinkers something to think about
If aspartame induces hunger, I don’t see how this zero calorie drink will help you loose weight.

Gatorade and PowerAde

If you didn't already know, these are Coke (Gatorade)and Pepsi (PowerAde) products. Athletes and major sports teams are promoting them. With that kind of backing behind it, it’s no wonder so many people are drinking it. I’m not disagreeing that your body needs electrodes after strenuous activity. (and we’re talking hours of intense exercise, like a marathon which most sports drinkers aren’t doing). If you’ve ever seen the sugar and sodium content in them, it’s almost ironic that so many athletes are drinking it. I’ve had many arguments with people who swear by Gatorade. In all my years of training, I’ve never tried it. I’m here to attest that I’ve never fainted or had symptoms of dehydration after drinking good old water. Here is an interesting article about using Coconut drink as an alternative…if water isn’t cutting it.

Summary

Read labels. Try to keep the sodium, high-fructose corn syrup and sugar down. A squeeze of a citrus fruit or a blend of berries add some sweetness to your water. A balanced diet of healthy proteins and carbohydrates as well as plenty of fruit and vegetables should keep your body ready for an active lifestyle.

Keeping Summer Produce - Tips and Recipe

2010-07-25T10:53:00.006-04:00

There is a vibrant energy in the air at this time of year. People are out in parks and patios. Construction and traffic is happening all over the city. Many people in my life who are prone to becoming manic are acting up from the hot and humid temperatures.

What I most love at this time of year is the wide abundance of fresh produce both from my garden and the farmer’s fields. The farmer’s market is now packed with people buying because the bounty of colours and aromas are drawing them in.

It’s very easy to go overboard with the shopping because Ontario is only blessed with such abundance for a short period. Unless you’re cooking for a big event, all the produce that struck you may end up rotting away in your fridge after a week.

Here are some tips to keep Ontario produce longer:

Sauces – Plum tomatoes are great for making sauce because they have more meat and less liquid than other variety of tomatoes. Sauces can be made from other fruit (plum, peaches, pears, apples, berries). Freeze the sauces and when you’re ready to top up a crepe or pasta, take it out of the freezer the night before.

Jam- This isn’t a very ‘healthy’ way to preserve fruit but it’s fun to make and when you make it yourself, you can put less sugar. In order to keep the jam for a long time, the jars need to be properly sterilized and sealed. Jam make a great gift. You can be done your Xmas shopping in the summer!

Chutney – This is a savoury and/or spicy type jam originating from India. Various spices are added and ground, usually in a particular order. Vegetable oil, vinegar or lemon juice are used to enhance its preservation. Chutneys can be made by almost anything but popular ones are made of onion, mint, coriander, ginger and chilli peppers.

Pesto – Herbs, fresh Ontario garlic and even adding dark green leafy vegetables into a blender with olive oil and ground nuts makes a great sandwich spread, sauce or vegetable topping. If you make large quantities pour into a ice cube tray and defrost one at a time to add to anything you want to flavour enhance

Dehydrating- If you’re lucky to own a dehydrator, there are no limits to what you can put in to keep summer produce for up to a year! You can also dehydrate in your oven by keeping it at a very low temperature for 12-20 hours. This requires a bit more attention than a dehydrator. Recently I took my garden Kale and made delicious Kale chips in a friend's dehydrator. Here is the recipe:

Kale Chips

2 bunches of kale, flat or curly

Marinade

1.5 tablespoon Olive Oil
½ tsp chili powder
1 tsp garlic powder
1 tsp onion powder
1/2 tsp cumin
dash of salt and pepper

Marinate kale (riped up into 2/2 inch pieces) and place on tray. See instructions for using dehydrator. A healthy treat for chip lovers.

Ownership: What is Ours?

2010-07-21T08:35:00.005-04:00

When I graduated from university I worked as an intern at WTN (Women’s Television Network). The person who became my mentor told me that I was a very creative person and that my ideas should be heard to the head of the station. My mentor gave me some tips on how to write a pitch and I worked hard on making it as professional as I could. When I went over to the office of the head of WTN, I was stopped by her assistant who wanted to know what I was bringing. I told her and she said that she was too busy but would give it to her. I never heard back from the head but what I did see was all my pitches turning into shows and lead by the assistant I had left my hard work with. As the intern I had no power to change what had happened. Crying to my Dad about the situation (who also worked in television) he said, ‘The person who stole them from you will never understand the work put into it. You do. You have that experience now, she doesn’t.’

If you've ever experienced someone taking ownership for something that's yours, you'll know how hurtful it is. It happens to artists all the time, especially with the internet, which makes it easy to access photos, art and writing that someone else created first. As an artist, when I write, draw, film or photograph something, I take ownership to it. It's once I choose to share my work that displays my thoughts, feelings, insecurities, and truth, the terms of ownership sometimes take a life of their own. This blog entry isn't about my thoughts on copyright laws. People can claim ownership of your intellectual hard work, your financial security and even the country you live in. This isn't right and I respect the people who fight for those rights.

As both an artist and a personal trainer what we should all have the right to claim ownership for is our body. Taking ownership of your body by giving it proper nutrition and exercise is showing respect to yourself and the earth. I firmly believe that when we treat our own bodies with respect, we build confidence and that confidence portrays to others ownership of your body. One's body should exclusively belong to you, and only you. If we begin with the basics by treating our bodies with respect and being honest about what is ours, we all win.

These photos of me were taken by a few photographers I know. I am proud to share THEIR work.Yazmin Shroff took the picture of me with several layers of jackets on. Avi Lev took the picture of me with fresh fall produce. Dug Claxton took the close up shot of myself.

Friday Mornings are Good Karma Walks

2010-07-15T10:13:00.005-04:00

I’ve written a lot of blog entries about the benefits of walking and waking up early. A couple of months ago I announced the Good Karma Walks that I was leading in Cedarvale Park. No one has showed up...yet.

On the one hand, I like the guaranteed solitude of the morning. On the other hand, I really want people to discover the beauty of morning silence and the positive effects witnessing the sunrise has on your day.

I’ve also already told you that working out in the morning has you feeling energized all day. It's a confidence booster, knowing you did your body good and got your workout completed. It’s also the coolest time to work out, while still having light.

I’ve talked over and over again about how special Cedarvale Park is and the beautiful vegetation and mammals I often spot in the morning. I’ve told you that this Pay What You Can workout is all donated to The Stop Community Food Centre, one of my favourite organizations that runs a broad range of programs that provide healthy food, as well as foster social connections, build food skills and promote engagement in civic issues.

If you don’t see the benefits in waking up early, getting exercise, exploring a new park and witnessing some of the most beautiful things that only happen at this time of morning, than I’ll still be the lucky one there on my own. Mornings of solitude will still hold true.

If you want to join in. Here are the details…again.

Meeting time: 6:20am – walk ends at 7:15am
Day: Fridays
Meeting Place: Glen Cedar Bridge (call Leehe @ 416-924-3145 or email leehe@wholeself.ca for directions)
Cost: pay what you can, suggested donation of $10 (going to the Stop Community Food Centre)

Have Fun, Get Fit and Feel Good with Water Exercise

2010-07-12T07:37:00.006-04:00

After 20 years of teaching exercise in the water, I can STILL confidently say, that it is the most beneficial exercise. I’ve heard nothing but positive results from the many people I've lead through water exercise. Water can benefit you, no matter what your size or athletic ability is.

During the two months that I had Sciatica, moving in the water provided me with hours of pain relief. I was able to manage Sciatica without medication because I was swimming.

Now, more than ever, I want people to discover how good water exercise can make you feel. What a better time to start water exercise than Summer! (though Swimming is great all year round!)

The St. Clair Aquatics Club has invited me to teach a water exercise class on Sundays at 12pm. Please come and support this great initiative to keep the pool opened. (it was threatened to be closed but the community fought to keep it open).

The location is at Winona Pool (101 Winona Drive) and only $8 per class. Each class will include a cardiovascular, strengthening, flexibility and fun component to the workout.

To read more about the benefits of water (as if I haven’t convinced you enough) visit: http://tinyurl.com/27g4a3o

To read more about the programs running out of Winona Pool visit: http://www.stclairaquatics.ca/

Someone recently asked me what I could not live without. I answered: family, friends and access to swimming! Come out Sunday and fall in love with the water!

July News

2010-07-08T07:04:00.001-04:00

I hope you're staying cool as you can, in this crazy heat wave! Whole Self Fitness is still offering outdoor personal training (during the heat wave we’ve found shaded and cooler spots). Get fit and be outdoors at the same time! No gym membership required. Remember if you live between Yonge/Eglinton/Dufferin/St. Clair you get 15% off Whole Self Fitness Personal Training rates. Sign up soon, summer goes by so fast.

Good Karma Morning Walks
Fridays @ 6:20am
Glen Cedar Bridge

After a month hiatus because mornings aren't the most popular time for most people, I'm putting the call out again. Starting this Friday morning at 6:20am until 7:15am. This is really the best time to get a workout in. Especially on hot days! Fridays are PWYC (donated to the Stop Community Food Centre). Meet at Glen Cedar Bridge for a warm up. For directions and RSVP, please email leehe@wholeself.ca or call 416-924-3145.

Now on Twitter

Whole Self Fitness is now on twitter. Stay tuned for events, blog updates with recipes and wellness tips and observations I may rant about. :) Follow Whole Self Fitness at http://www.twitter.com/wholegoals

Recipe

A refreshing recipe, that requires no oven or stove. Perfect meal during a heat wave: http://tinyurl.com/26f55tu

Upcoming Cooking Classes

Upcoming Cooking for Diabetes Prevention and Management at North York Civic Centre Loblaw on Tuesday August 17th: Visit http://tinyurl.com/yeflt83 for more info.
Whole Foods Market Yorkville on Tuesday October 19th. Visit: http://tinyurl.com/3y5xpvr for more info.

Reducing The Heat Recipe

2010-07-06T13:57:00.004-04:00

If you’re currently living somewhere that's experiencing a heat wave, you may also be feeling the heat's side effects: fatigue, nausea, difficulty breathing, crabbiness and if you’re not careful, heat stroke. It’s not fun to be outside during the day and if you’re like me and don’t have nor want air conditioning, escaping the heat can be an issue.
Regular cold showers helps keep the body temperature down (or if you’re lucky a dip in the pool/lake). Drink lots of water and try to refrain from too much exertion.

A very helpful way to keep our homes from getting hotter is to limit or avoid oven/stove use. Summer is a great time of year to eat raw. There’s lots of local produce that can be enjoyed without turning on the stove. Here’s a delicious salad that I made yesterday in 34 degree weather.

Ingredients:

2 cups of organic spinach
1 red bell pepper chopped
1 tablespoon of red onions
1 tablespoon shredded carrots
2 tablespoon of cherry tomatoes
1 tablespoon of slivered almonds and pumpkin seeds
1 tablespoon of feta
½ cup of strawberries

Dressing

1/2 tablespoon of olive oil
1/4 tablespoon of red wine vinegar
1/4 tablespoon of maple syrup
fresh chopped oregano
salt and pepper

Feel free to substitute/add or subtract any of the ingredients. Try to use veggies that are in season to up the taste factor. Use protein that doesn’t need to be cooked like, canned legumes, cold cuts (turkey and chicken are healthier cold cut choices), smoked salmon, nuts and cheese. Reduce the heat and enjoy your refreshing and nutritious salad!

Bring Out Your Pride!

2010-07-03T08:59:00.007-04:00

Whether or not you identify as LGBT, in honour of Pride Week, try to think of something you are proud about. We are constantly being bombarded with advertisements saying that we can be ‘better,' usually paired with a quick-fix product to make you 'better'. I’m all for healthy goal setting, but there’s a fine line of striving for a goal and believing you’re not good enough. Before setting your healthy lifestyle goals, you should be able to find something you are proud of now. If you're not proud of anything in your life, search for it.

How do you search for something to become proud of ?

If you’ve stuck to a goal (whether in the past or present), that’s something to be proud of. Try not to live up to anyone else’s expectations. Write a list of accomplishments you want from yourself. You should be proud of each accomplishment you set out to reach. We’re all unique with different goals to be proud of. Support rather than compete with one another.

Is there anything left that you’re still ashamed of?

Hopefully not, but there are many of us working through feelings of shame. Firstly, it’s important to acknowledge what you’re ashamed of. You don’t have to tell the world but at least make yourself aware of it. Then it becomes more clear on how to approach help.

How to get rid of feelings of shame?

After making yourself aware of any shame you might be feeling, write them down. Talk to someone you trust, either a counselor or a friend. Find a support group. Research resources. Take baby steps to turn your shame into pride. No one should live with feelings of shame. If you’re in the Toronto area, try to get out and see the parade or visit the community group table area. There is a group for almost everyone, come out and show your pride!

Happy Pride!

Cut the Sodium and Raise the Herbs Recipe

2010-06-30T07:56:00.007-04:00

Having salt always available at the table is so common that it can be easy to forget that our daily intake of sodium is less than a teaspoon a day (1500mg max). Before you go adding that teaspoon to your next meal, keep in mind that many foods natural have sodium.

Some sample amounts:

Boiled egg – 140mg
6 prawns boiled – 1590 mg
chicken boiled (100g)- 80mg
stewed minced beef (150g) 320mg
25 g of cottage cheese- 450mg
10 g of Parmesan – 760mg
raw celery (50 g) – 140mg

I know that getting completely off of sodium is no easy task but keeping track of how much you’re intaking is a good start. Stay away from processed food, as there is way more than our daily requirement of sodium in each product. Some high sodium ready made foods are sauces, soups, soft drinks and frozen dinner. Avoiding can and frozen foods is a good start.
The best way to get flavour without adding salt is using herbs. If you have the space and sunlight to grow your own, adding fresh herbs adds aroma, flavour and nutrients to any dish. Currently I’m having success with growing Basil, Lemon and Regular Thyme, Mint, Rosemary and Parsley

The meals I make now always have fresh herbs and because of this, the taste factor has gone up even more! If fresh herbs aren’t possible for you (either space or budget wise), dried herbs last long and also add flavour. You'll need more dried herbs to maximize flavour.

Here’s a nice dish that uses easy to grow parsley and mint

Quinoa Tabouli Salad

1 cup of Quinoa (the traditional recipe uses Bulgar but quinoa is healthier and tastier!)
2 cups water
1 cucumber, chopped
2 small tomatoes, chopped
1 bunch green onions, (4) sliced
1/4 cup fresh chopped mint
1/2 cups fresh chopped parsley
1 clove garlic, minced

Dressing:

1/2 cup fresh lemon juice
3/4 cup extra virgin olive oil
1 tablespoon pepper
1/2 teaspoon of salt

Cook Quinoa. Add vegetables and dressing. Serve a room temperature to bring out flavours.

For more about sodium visit: http://www.sodium101.ca/en/index.html

Retreat: Your Authentic Self

2010-06-27T08:41:00.004-04:00

Before the G20 was set to happen in Toronto, my first thought was to get out of town. As I learned that many people were heading out of town, I had to rethink my reasons for leaving. I came to the conclusion that the only reason I wanted to leave was to escape the anticipated chaos. Instead of being stuck in traffic I spent the weekend north of Bloor. It was a normal weekend day of outdoor activities and hanging out with friends. It wasn’t until I passed by a television screen that I realized the worst that could happen did happen. It was upsetting because what was intended to be a critical mass of peaceful protests ended in violence by a small percentage of mad terrorists. From the moment I got home at 6pm, I was glued to the news. Had I escaped by going out of town, I'd have returned with not quite the same unsettled feelings I'm letting myself go through.

But this blog entry isn’t about my thoughts on the G20. My blog is actually about the real reason we retreat. Escaping is not a retreat. "A retreat is about stepping out of your ordinary existence and listen and attune to your truest, most authentic self.” - Jennifer Louden.

As someone that's gone on many retreats, it is my hope to lead one in the next two years. I’ve been doing some prep work and you’d be surprised as how much work goes into planning one. In the meantime, if you’re adventurous enough to go on your own here are some tips on what to take:

- Your journal and pen
- Basic drawing supplies
- Different sizes of paper
- Music that relaxes you, encourages your imagination, makes you want to move, and that puts you in touch with your deepest feelings
- A book or two that inspires spiritual and artistic growth
- A camera
- An instrument
- self nurturing goodies like essential oils, comfy slippers, a favourite snuggle stuffed animal?!
- Special clothing that you can wear to make you feel as close to your authentic self. Wear something that you feel good in, not something to impress others.
- A meaningful object that you can hold to remind you of your love of life. (a special stone, a religious symbol, a picture)

Equally important is what NOT to bring:

- Work! Any kind of task, related to stuff that needs to ‘get done’ is not welcome on a retreat.
- A phone- a retreat is for you and you alone. Cut yourself off from people
- A watch or clock- there is no where you have to be until you have to leave and the sun can give you a fairly accurate time on when you have to leave.
- Newspaper, tv, radio, escapist novels, iphone, video games. Anything that will break the retreat spell
- Negative people. If you are going with people make sure that you all have an understanding of why you’re going. If people have doubts or any negative thoughts about it to begin with, let them go on their own or with someone other than you.
- Emotional baggage- obviously a difficult thing to not bring but the focus of the retreat is to get rid of it. Write all the things that you obsess and worry about and throw them away during this time.

If you would like to join Whole Self Fitness on a future retreat please email Leehe@wholeself.ca with the subject line, “retreat”. You will be added to the retreat newsletter and informed about upcoming retreats.

Kegels: Improve Your Sex Life and Decrease Embarrassing Moments

2010-06-22T10:41:00.007-04:00

Last weekend I attended a workshop for fitness instructors with the focus on core strength training. If you’ve ever taken a fitness class with me, you know that I am always trying to get participants to focus on their core muscles. I do this by constantly cuing the proper position to be in while doing exercises. Core strength training is an integral part of all my classes.

The fitness instructors training was lead by Natasha Leeson-Cooke who’s been teaching classes for 30 years! There were instructors attending this workshop that had been teaching for 20 years and used to attend her classes as students. Being in a room full of enthusiastic and experienced instructors was a wealth of knowledge that I'm now passing on to you. If you’re a man reading, this also is important for you too. Kegels aren't only for women!

What are Kegel exercises?

Kegel exercises are a set of exercises designed to strengthen and give voluntary control over the pubococcygeus muscles. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowel. If you do Kegel exercises regularly and keep your pelvic floor muscles toned, you may reduce your risk of incontinence.

**Kegel exercises — along with counseling and sex therapy — may be helpful to women who have persistent problems reaching orgasm. For men, doing kegel exercises can prolong erections. All good reasons to do kegels!

Kegels can be done anytime/anywhere and no one will have a clue!

How to do kegel exercises?

* Contract your pelvic floor muscles. (the same way you would hold your bladder if no washroom is around)
* Hold the contraction for three seconds then relax for three seconds.
* Repeat 10 times.
* Once you've perfected three-second muscle contractions, try it for four seconds at a time, alternating muscle contractions with a four-second rest period.
* Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

Kegels and exercise:

Once you have mastered the art of kegels, the next step is to incorporate them into your exercises. For each repetition of a strengthening exercise, inhale deeply, then contract your pelvic muscles (kegels), draw your belly button in and exhale while executing the exercise. Repeat this for each repetition of your exercise(s). Performing exercises with kegels you will decrease your chances of back injury and will assist with strengthening the core. You’ll soon be on your way to perfect posture and a toned tummy!

Tips for Diabetic Friendly Desserts

2010-06-18T08:24:00.004-04:00

I often get asked for recipes and suggestions for sugar-free desserts. When I offer my diabetic friendly cookies to people, they gladly take and comment about how delicious they are. But when it’s competing with other pastries that use butter and sugar, it doesn’t do as well. I’ve always got it in a pretty container to give a nice first impression and presentation. That usually helps. People naturally (unfortunately) sway towards the sweets they're familiar with. There could be several reasons for this:

1. People tend to expect something unhealthy and decadent when served outside of their normal meal eating setting.
2. People don’t want to waste their calories on something that might not taste as good.
3. People tend to go with what they know over something they don't.

Still, I’m pretty determined to share these desserts as there is always someone with a curiousity and desire to try something new that’s good for you too! Some tips to make more people choose your healthier dessert than the regular kind:

1. Add organic dark chocolate chips (chocolate is usually the only word you need to say to get people interested!)
2. Add dried fruit. Not only will this add nutrients to your treats but they also make a natural sweetener.
3. If you need something more to sweeten, try agave (use half the quantity you would for sugar, honey, maple syrup)
4. Use fresh fruit. Sometimes you’ve got to experiment with different recipes because it tends to be moist and you may have to add more dry ingredients to absorb it. Nothing like biting into a blueberry or raspberry. Yum!
5. Nut and Seed butters help to hold ingredients and make a good replacement to butter and add protein.
6. If you are a baker, you might think these tips are crazy. I’m used to it, I’m related to a genius at baking. Her and I often argue about ingredients. She wins “IF” you eat her goods in moderation. The key to eating any desserts is to eat small quantities as a special treat.

Summer Solstice 2010: Asking the Universe

2010-06-13T20:01:00.006-04:00

Each year, for winter and summer solstice, I gather with friends and share thoughts, stories and dreams about the passing of seasons. At winter solstice I usually resolve to change something in my life. This year was to take more risks. I’m grateful for that and have seen my life blossom in subtle ways.

For summer solstice I usually ask the universe for something. Last year I really wanted to find a positive solution for my dog Max. Things weren’t going well for both of us at my place and a beautiful relationship between my dad and Max started to form as soon as my dad retired. Max is happy in his new home and I can see and hear about him as often as I want.

When you ask from your heart, the universe has a special way of making things work out, even if it may not come immediately. This year, for summer solstice, I'm going to ask the universe to provide me with a few things I could always use more of.

Love: I will not be afraid to ask for love to someone willing to give it. As long as you’re not afraid of wanting love, I won’t be afraid to share it.

I’m asking the universe for a special someone who treats their body, people and the earth with respect. Someone confident and passionate about something other than a television show or their latest computer gadget. Someone who can make me laugh and the energy between us should flow at ease (most of the time).

The future and how you may or may not fit into it:

I’ve always been drawn to the idea of community and building trusting friendships with the people in them. I see my career continuing to educate and mentor people (who otherwise don't know) how to connect with nature, while helping them discover how a healthy diet and physical activity can enhance their life. Ideally, I’d like to build a retreat centre outside of Toronto where groups of youth or adults can stay 3-4 weeks to learn and understand the benefits of connecting with nature and putting good food into their bodies.

Summer Solstice Event: Monday June 21st

I'll be watching the sun set from 7:30pm at Hanlan's Beach on Toronto Islands. Come join me. Bring a story, a piece of art you really like, a project you're working on and thoughts on what you'll be asking from the universe. This is a potluck starting at 7:30pm until the sun sets. Weather permitting. RSVP's are welcome at leehe@wholeself.ca

Where Do You Hold Your Stress?

2010-06-10T09:15:00.005-04:00

On a recent visit to the dentist, the hygienist noticed a little wear on my teeth. She asked me if I was grinding. I didn't know but at that point I started to take more notice to what I do under stress. I found out that I clench my jaw and squeeze my cheeks and eyes when I’m doing something like opening a tight jar or lifting something heavy.

Now I’ve began paying particular attention to relaxing my face muscles when I’m using exertion But how many years did that take me to notice? And how much damage (wrinkles, worn teeth, headaches) did I cause myself? The good thing is now I can learn to undo stress to that area and prevent further damage.

Where do you hold your stress? For me it's in the face. For the majority of my clients and fitness class participants the shoulders are the most common holding spot for stress. I’m always reminding people to relax their shoulders. People with shoulder tension also end up with neck and upper back pain and headaches.

How do we know where we hold our stress?

This is only obvious when we ask ourselves the question. What part of your body often experiences pain? What part of your body hurts after exercise or a long day at work?

Once you have determined where you hold your stress, you can start to work on relaxing that particular area each time you exercise. Once you get in the habit of relaxing the stress areas, you can gradually concentrate less because relaxing will come naturally.

How to relax?

Concentrating on breath is good. Stop what you're doing when you notice the tension area. Start over with a deep breath so you can begin with relaxed muscles. Stress originates from the brain, by relaxing we’re training our brain to deal with stress. Exercise is good for the body, if we are mindful on strengthening rather than stressing. Always remember to breathe deeply.

Outdoor 'Sit Spot': The Garden

2010-06-06T08:55:00.007-04:00

While I was in Sweden in 2007, I noticed how Swedes had a real connection with the outdoors. Children as young as nursery school have their outside time everyday, no matter what the weather was. When you’re exposed to all of the weather that mother nature brings, you learn to accept it because you begin to notice that being outdoors brings joy to everyday.
It really saddens me how many people in the city of Toronto don’t get outside. Sure, on the first warm sunny day of Spring there are suddenly hoards of people filling up outdoor patios and walking their dogs in the parks. But where were they for the other eight months of the year?
This year Toronto has been blessed with a warm Spring, making it easier to get people outside. One of the ways I try to get people to stay consistent about getting outdoors is to pick a ‘sit spot’. This is a safe spot that you can access everyday to focus on the many interesting sounds, smells, colours and wild life that change almost daily.

Many people choose their garden as their sit spot. This summer I've added a second ‘sit spot’ where I can grow a veggie and herb garden. Through the YIMBY (yes in my backyard) a backyard and gardener matching group, running out The Stop Community Food Centre, I’ve been visiting daily (sometimes twice a day) my shared garden. I’ve attended workshops and listened and read tips from experienced green thumbs. I’m also giving it lots of attention and noticing something new to evoke feelings everyday.
If you’re looking to start a garden, my advice to you (coming from a first time gardener) is to start small and have no expectations. I’ve had some plants die, some being eaten, some doing strange things (my leeks keep disappearing and appearing) and if you’re lucky and give it lots of love you may see and eat the fruit of your labour. Get to know your garden as if it were a pet or child. Give it love and attention and beautiful things will happen all in the great outdoors

For other ideas and inspiration to get kids and adults connecting with the outdoors, visit:
Activekidsclub.com
The P.I.N.E. Project

June News

2010-06-03T06:39:00.002-04:00

Happy almost ‘real’ Summer!

I hope you’re all enjoying our very summer like spring by spending time outdoors. Remember to drink lots of water and try not to do vigorous activities when the sun is at its peak (11am-3pm). Have fun, be safe and if you’re interested in personal training in the great outdoors, contact Whole Self Fitness! (info@wholeself.ca, 416-924-3145)

June Events

TOMORROW! FREE!
Treehouse Talks: Great Minds Don’t Think Alike
MaRS Discovery District (101 College Street, room CR2)
June 4th, 6-7:30pm

I’ll be one of the three guests presenting our work in an unusual way. 15 minutes each. No Powerpoint. No Boundaries. My interactive presentation will be on the Seven Dimensions of Wellness. For more info on tomorrow’s guests at Treehouse Talks visit: http://www.treehousetalks.com

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Core Strength for Cyclists
Wednesday June 9th
6:30pm-7:30pm FREE!
Meet at Bicycles at St. Clair (625 St. Clair Ave West)

I’ll be giving tips on how to strengthen the ‘core’. There will be a demonstration of the exercises with an explanation of the importance of core strength for bicyclists. This is a valuable workshop for new cyclists, commuters and winter cyclists. It’s all about the core! For more info this event and Bike Month visit: http://tinyurl.com/2fxl7rg

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Strawberries and Asparagus Festival
Saturday June 12th 11am-5pm
Cedarvale Park FREE!

Strawberries and Asparagus is a spring harvest celebration that incorporates renewable energy, live music and green living. The event will include free food, festival fun, live music, solar stage, solar cooking, green gardening and the Inorganic Market. Kids activities all day. Yoga and Zen Zone.

*Whole Self Fitness Special* If you live between Eglinton-Dufferin-Yonge-St. Clair, you get 15% of Personal Training rates! Email Leehe for more info at leehe@wholeself.ca

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Recipe: http://tinyurl.com/3xdqszw

Enjoy June!

Recipe for Using What You've Got

2010-05-31T15:34:00.004-04:00

I apologize, it’s been a while since posting a recipe. To tell you the truth, my eating habits have been very strange lately. The heat doesn’t do much to motivate me to eat, let alone cook. I’ve started a veggie and herb garden in a neighbour's backyard whom I’m sharing with. Can’t wait to share recipes with the edible plants that survive my first planting season!
This past weekend, I went to a friend’s cottage on Wolfe Island. We had 20 minutes in Kingston to do our grocery shopping so we wouldn’t miss the ferry to Wolfe Island. I shopped assuming we’d use the BBQ. With no shopping list I grabbed kale, tomatoes, red onion, sweet potatoes, salmon burgers and olive oil. We had brought tahini, Monforte dairy feta, and WASA crispbread from home. To my surprise, the BBQs (all 3 of them) had no gas and no charcoals were around. The electricity wasn’t working and with a draught, a bon-fire wasn’t a good idea. I searched for edible food from the ground and found rosemary. I still managed to make delicious meals. We grazed on snacks all day long. Here is one of my favourites.

“Use what You’ve Got”on Crispbread

½ tablespoon of tahini
½ tablespoon of feta (I used sheep’s feta available at several Ontario Farmers markets)
half a chopped tomato
½ teaspoon of fresh rosemary
1 WASA crispbread

The quantities are good for one serving. First spread the tahini, add tomatoes, sprinkle feta and rosemary to top it.

What CAN I Eat?

2010-05-27T12:52:00.004-04:00

On Tuesday I went to a conference on food policy issues. There were several experts with a variety of opinions. Much of it I thought was propaganda and struggled hard to not believe was true. Same samples of opinions shared was on raw milk being unhealthy. Mentioning that TB was abolished after milk started to get pasteurized. His reasons for raw milk being harmful was cow’s teats can’t be sterilized and cows lay down, potentially on their own feces and contaminate their own teats, which go into the raw milk. Other opinions shared by the 'experts' was on eating local, yet another expert telling us not to eat local. One expert told us to eat organic, another saying not to eat organic. Just about every food item had the potential to make you sick or give you some terminal illness. I left the conference with no appetite and even skipped dinner.

Obviously not eating isn’t going to be the solution to food safety. So what is? Surely for everything you believe in there will be a contradictory study telling you not to believe it. Ignoring everything is also not going to help you make ethical and knowledgeable decisions either. Here’s some advice that I’ve taken for my own eating practices. Take it, leave it, or share your own.

1. When faced with a choice, pick a colourful variety of fruits and vegetables, whole grains, and lean protein.

2. Stay away (as much as possible) from processed food, high in sugar, sodium, saturated or trans fat, and ingredients on labels that are unpronounceable.

3. Make your own decisions. Whether you choose to eat whatever is available or are on a diet with conscientious restrictions (kosher, halal, vegetarian, vegan etc) do so out of a choice of your own. There will always be people saying, ‘why do you not eat …?” and judging the way you eat. What you put in your body is your choice. Be okay with that.

4. Be open-minded. I can’t tell you how many dinner parties I’ve hosted or events with food that I’ve organized that there’s someone complaining about what they ‘can’t eat’. There’s a diversity of diets out there and though it’s good to be aware and make a variety of dishes to accommodate as many people, the truth is, sometimes it’s impossible. What does that mean? I’ve been a vegetarian for 15 years. I don’t assume that there will be always be a non-meat alternative. I always have almonds on hand in case of this.

5. Keep informed. Some news out there can really set you off certain foods. I became a vegetarian when I was 16 because I did a research project on how animal treatment of farms. Had I not done that research would I still be eating meat? Now I’m doing the opposite, reading about farming practices that treat animals humanely. Perhaps that will have me eating meat again. Who knows, but keeping informed helps with those ‘should I? shouldn’t I?’ decisions.

Making 'Some' Time for Exercise

2010-05-23T08:32:00.005-04:00

The most popular excuse I hear from people that don't exercise is: 'I don't have time.' I laugh because I know what they really mean is, 'exercise isn't a priority for me'. That's being more honest with both me and yourself when you say the latter. I don't need to tell you about the consequences of living a sedentary lifestyle. If you're living one, you're probably already experiencing them. Here are a few tips for those with little time or desire to squeeze in a few ways to start to see some benefits and help you see/feel what it could be like if you started making exercise a priority.

1. Do the plank for 30 seconds everyday. This picture is of me doing it on the ball. Try it on the floor if you're doing it for the first time. Work up to 30 seconds. 10 seconds might be all you can do the first time. This is one of the best core and back strengthening exercises you can do. After 4 weeks, you'll start to feel less back pain.

2. Walk, walk and walk some more. If you can't fit in a 30 minute walk in your day (walking to work if you can, walking on your lunch break, after dinner), than walk for 10 minutes whenever you can. As long as you've accumulated more than 30 minutes each day. This is a good start. you'll start to notice some weight loss if you haven't increased the amount of calories you're eating.

3. Get up and dance. I once had an interesting job in an office tower where I'd bring a stereo with some energetic music and go from floor to floor, put on a 5 minutes song and get everyone in the office dancing. Sure it was only 5 minutes but it's enough to loosen up the joints, get your heart rate raising and get you off your chair. If you can't do that at the office, do it during a commercial break while you're watching tv or at some point when you hear a good song.

4. Stretch! If you're sitting at a desk all day, make a point of stretching at least once an hour. Stand up and shake your legs and arms often. The human body wasn't meant to sit for long periods of time. When you go on a bathroom break, stretch your shoulder and neck muscles along the way. Try the three below at least once during your work day.

Camping: Experience of Living with the Basics

2010-05-18T09:27:00.005-04:00

If you had the choice of using matches or to manually create friction to produce a flame to light your candle, chances are most people would choose to use matches. The same goes if you had a choice to sleep in a warm bed or on the ground. You’d likely choose a warm bed. So that being said, why the hell would anyone want to go camping?

Last weekend I went camping with leaders from The P.I.N.E. Project and 6 high school girls needing to complete their ‘expedition trip’ for the Duke of Edinburgh award. This was their first camping trip.

Even though I absolutely love camping, I have a hard time selling it to most people, but when you’ve got a group of young people who are ‘required’ to go on a camping trip, I take that opportunity to give them the full experience of it. That’s exactly what the leaders had planned for this trip. If you’ve never gone camping and want to increase your chances of enjoying it, go with experience campers who love it. Trying to convince someone what you love about camping isn’t a way to sell it. Building their trust that they’ll experience something positive is an acquired skill.
Here’s what would happens on a typical weekend in these girls lives. (I know because I asked) One would sleep for most of it, maybe help around the house, talk to friends on the phone, or hang out with friends. A few worked at part time jobs. A few said they’d do homework or volunteer work. But this weekend they did a hell of a lot more in 2 days then they had ever done on a weekend at home.
This weekend they set up tents, went on two 3 hour hikes (one each day), saw wildlife, learned various bird calls, saw the difference between various animal paw prints, found and tasted edible plants, saw beautiful views, played some challenging games to learn about survival techniques, got to watch and then try to start a fire without matches, made a delicious dinner over the fire, ate smores (can't have a camping trip without smores!), experienced sleeping in a tent on a cold night, and woken up by the sound of howling coyotes. I’d say that was a lot more adventure than they’d have at home.

Throughout the weekend, the girls experience confident building activities and new skills. They made new friends and connected with nature. There may have been a bug bite, and a blister or two but the experience allows one to go back to the basics. And when you’re in the moment of just living with the basics, you begin to understand what life is really about.

May 20th 2010- Gleaning Screening and Party!

2010-05-13T09:38:00.005-04:00

In the neighbourhood I grew up in, there were lots of interesting routes to go walking and biking in. When I was old enough to go alone farther from home, the more I would discover. On one adventure a friend and I came across an orchard of apple trees. My first thought was to grab one from the tree and eat it but I had just learned what trespassing meant. I looked longingly at apple trees that we're part of many acres around a heritage home off Leslie street. My friend started to pick the apples. An older man came out and asked us what we were doing. Frighten, we asked if we could have an apple. He smiled and said, ‘Take as many as you want. They just fall to the ground and I’m the one that has to clean them up.' We picked some of the tastiest apples that I’ve ever had and took some home to share. Word got around about this apple orchard and as long as you met the landscaper of the property, you were allowed to take apples. It was a happy childhood memory. Recently they built a unit of townhouses where the orchard used to be. Now when I pass by, a moment of sadness overcomes me.
What memories of picking and eating fruit from a tree in Toronto do you have? Why not recreate memories through a wonderful organization called, ‘Not Far From the Tree’. Started by Laura Reinsborough who noticed while volunteering at the Spadina Museum orchard that many fruit were falling off the trees only to be wasted. She came up with the idea of getting volunteers to help pick the tree and distribute the fruit picked into thirds. One third of the fruit picked would go back to the owner of the tree, one third to volunteers and the final third to a shelter near by.
This idea took off and grew last summer to 3 hubs across Toronto with fruit tree owners happy to let the eager volunteers eager pick apricots, cherries, apples, pears and more! Through the fruit picked, they have had preserving workshops and all kinds of fruit related activities to build community and a love of urban agriculture.
I’ve loved this organization since it was first an idea and have been volunteering with an upcoming event to raise funds for this year's fruit season. On Thursday May 20th at the Toronto Underground Cinema, we’ll be screening the film, “The Gleaners and I”. A french film about Gleaners in France. This will also be a great party with special ‘fruity martinis’ and nibbles to enjoy with all the lovely people involved in this organization. If you purchase tickets in advance you’ll get a free drink. Pay online now and I’ll see you there!

Medicinal Benefits from Weeds and Our Mothers Recipe

2010-05-09T19:14:00.008-04:00

My mother doesn’t like to make a big deal out of celebrating herself. I think she should be celebrated for all the work she's done to create a better world for everyone in her life. She’s the best baker, cook, nutritionist, fitness enthusiast, news junkie, avid reader, care provider, therapist, florist, gardener and friend that I have yet to come across. Year after year, on Mother’s day, she already has plans. She doesn't see the point. I agree that we shouldn't just make Mother's day the one day of the year to acknowledge mother's work. We should always appreciate our mothers.

This year I wanted to celebrate what we fail to notice year after year and acknowledge important women in my life. Myra is another special mother in my life, also a good friend of my mother. Mrya's daughter Tracey and I decided to have our mothers over in Cambridge (where she lives) for a day of sharing and cooking food. I've known these women for 32 years. Most of my memories revolve around the food that we've made and shared and learned to cook from each other.

Among the ten or so dishes that was shared and prepared was dandelion. Yes, dandelion, the weed. I’ve tried it a few times (raw) and found it too bitter. Tracey explained how to cook it to take the bitterness out and Myra explained the medicinal benefits, some of which you can read here.

How many of you mow your lawn, failing to notice the dandelions being chopped away by the lawnmower? Weeds get such bad rap, even in the dictionary the definition is: any undesirable or troublesome plant. What most people fail to notice is that many weeds, when used in moderation for the right reasons, have many positive benefits. Think of weeds like our mothers, they offer us so many positive benefits that we often overlook. Don't treat our mothers like weeds. Enjoy them and share their benefits with others.

Dandelion recipe

Wash dandelion leaves and discard any wilted ones. Boil in water for 10 minutes, remove onto strainer. Heat olive oil in a pan and fry garlic, add dandelion and stir until coated in garlic and olive oil. Serve fresh with fish. 2 large bags will shrink into a medium size bowl. Serves 8.

May News

2010-05-06T06:51:00.002-04:00

Happy May!

Spring continues to be bright and beautiful, hopefully bringing you outdoors. Whole Self Fitness has many events coming up, most are free for all to attend. Hope to see you at some of them. If you’re looking for relief of back pain, please inquire about on-site personal training with Whole Self Fitness. Get in shape in your living room! Gift certificates available, makes a great Mother’s day gift!

Events

Good Karma Morning Walks
Tuesdays (6:30-7:30am)
PWYC (Money to be donated to the Stop Community Food Bank)

I know it sounds like an outrageous time to wake up and workout but you’ll get cardiovascular exercise, stretching and some strength exercises all completed before breakfast!
We meet at Glen Cedar Pedestrian Bridge at 6:30am. Please call Leehe (416-924-3145) before 9pm the night before to let her know you’ll be joining.

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Friday June 4th
Treehouse Talks
MaRS Discovery District (101 College Street)
6-7:30pm (free)

On the first Friday of every month, come to room CR2, and listen to some of Toronto’s most interesting people present their work in an unusual way. I’ll be presenting with two others (Jeff Joy and Susan G. Cole). My topic will be “The Seven Dimensions of Wellness”. This is an ‘outside of the box’ type of lecture series. 15 Minutes. No Powerpoint. No Boundaries. Check it out tomorrow if you can, and then come again for the one I’ll be in on June 4th.

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Wednesday June 9th
Free workshop on Core Strength for Cyclists
Bicycles at St. Clair (625 St. Clair Avenue West)
6:30-7:30pm

Come get tips on how to strengthen the ‘core’. I will demonstrate exercises and explain the importance of core strength for bicyclists. This is a valuable workshop for new cyclists, commuters and winter cyclists. It’s all about the core! This event is for bike month, for more info check out: http://wx.toronto.ca/festevents.nsf/Cycling?openform

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In the Community
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Thursday May 20th
Fundraiser Screening and Party for “Not Far From the Tree”
Toronto Underground Cinema (186 Spadina Ave)
$15

I’ve been helping out with the planning of this fundraiser. What’s not to like about an organization that helps pick, harvest and distribute fruit grown on trees in this city! To find out more about Not Far from the Tree visit: http://www.notfarfromthetree.org/events
To buy tickets to this film and party visit: http://guestlistapp.com/events/20325

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Looking ahead....

Reserve Tuesday October 19th for the next Cooking for Diabetes class at Whole Foods Market- Yorkville. More details at http://www.wholeself.ca/events.

Working with a Personal Trainer

2010-05-03T15:31:00.003-04:00

Has it crossed your mind that you might benefit from hiring a personal trainer? If you're serious about investing in personal training take some time to assess why. Before you hire a trainer, having a clear idea of what your goals and making a commitment to reach them, will save you time and money. When you have a clear idea of your goals, how long it will take and how much it will cost, you're more likely to have success reaching your goals with the trainer. Here’s some tips to help your decision on whether or not to hire a personal trainer. And hopefully when you do, think of Whole Self Fitness.

- A trainer plans a fitness program to help you reach your goals safely and effectively. A trainer will provide motivation, fun and the more s/he knows about you the more you'll get out of your workouts.

- Expect to see your trainer 2-3 times a week, if you want to achieve your strength and/or weight loss goals faster.

- The cost for a trainer at Whole Self Fitness ranges from $65-80 per hour long session. These prices are competitive.

- Initially it's recommended you buy the following equipment: some dumbbells, a stability ball and exercise mat. These are some lost cost equipment that can go a long way in weight lost and strength building. The Whole Self Fitness trainer will also bring some equipment.

- During the first six weeks expect to spend 3 times a week with your trainer. As you start to see change, your trainer and you can change the schedule to 1-2 times as you gain more confidence and independence in working towards your fitness goals

- An average amount of time spent with a trainer is a year to reach most long term goals. It can go longer if you go off track and cancel often. Expect to invest between $5000-8000 a year on training. This may sound like a lot but if you do the math on how much you spend on items that are unhealthy, you’ll find that it will comes out the same.

- Investing in health is the most important gift you can give yourself. You deserve it. Call Whole Self Fitness @ 416-924-3145 to start your journey to a healthier and stronger you!

Get Out and Walk: Jane's Walk

2010-04-30T07:29:00.004-04:00

This weekend, the fourth annual Jane’s Walk is happening in Toronto and cities all over the world. The Jane’s Walk concept is pretty simple. You can choose to lead a walk; any walk, anywhere and hopefully you’ll have a theme, stories, or something to bring on thoughts and feelings associated with a neighbourhood. You can also join a walk for free. If a neighbourhood has peaked your curiosity, check out the website and see if there’s a walk being led there.

I’ve been doing a lot of walking lately because the sport’s medicine doctor said to take a few weeks off cycling. Walking takes a bit longer than riding a bicycle but because of this there’s more you notice. On my walks this week I came across so many discoveries that I’d have passed by if I was on my bike.

I’ll be co-leading a Jane’s Walk with a fitness theme this Saturday at 10am. I’ll be available for fitness tips/advice as we do seven staircases along the route in my neighbourhood. My co-leader Gary has been living in the neighbourhood for much longer than I and will be available for the history and details of the famous landmarks we’ll be passing.

Come for part or all the walk. Take your time. Meet other people. Last year we had 25 people, all with entirely different reasons they were drawn to my particular walk. If you’re up to the stair challenge (and there is no race to do each staircase), please join in. Lots of fun, with some stunning views of the city. For more information visit: http://janeswalk.net/walks/view/davenport_the_stairs_along_lake_iroquois/

Eating with an Open Mind

2010-04-27T12:56:00.004-04:00

Are you one of those people that tends to eat the same few dishes? Do you have your few vegetables that you buy regularly at the grocery store?

Most of us tend to get into a routine of eating the same. Reason for this could be budget, allergies, produce availability, preference and comfort level for cooking new dishes.

A healthy diet should consist of a daily variety of:

fruits and vegetables
lean protein (most frequently)
whole grains
healthy fats
lots of water

When I lead a Whole Self Fitness grocery shopping tour, I spend more than half the session in the produce section. This is where I open many people’s minds to new fruits and vegetables, and how to prepare them.

When we have an open mind to trying new healthy food, our bodies start to follow in positive ways (whether that be weight loss, more energy, better skin, hair and teeth, digestion improvements etc.). There’s a lot to gain from a little positive change. Try it for a few weeks and see and feel the difference!

The Outer and Inner You

2010-04-24T08:55:00.004-04:00

During a class, while I was teaching nutrition and healthy cooking to 10-14 year old obese girls at Camp Kaizen, I led a discussion that started with fashion. They were all so eager to talk about it that I had to wait half the class to let them all have their say before I shifted the conversation. The second part of the class was on how we treat the inside of our bodies. That's when the conversation started to cease. I asked the girls what was the longest they owned an article of clothing? They couldn’t come up with a reasonable amount of time (mostly because they haven’t finished growing) but even the adult counselors didn’t have something that was older than 10 years.

Our bodies, we tend to forget last our ENTIRE LIFE. How much thought do we put into the food we put into our bodies and giving your body the exercise it needs? Unfortunately that discussion didn’t bring as much enthusiasm as the one about fashion. But it was a lead into a talk about reading and understanding food labels which hopefully means that they will make healthier choices about the food they eat.

This week there’s been some pretty emotion driven and thought provoking discussion with friends and family about how I dress. It started with this picture. I was so happy with how I looked (and I rarely like how I look in pictures) that I sent it to close friends and family. My sister said, ‘Nice, if you didn’t have glasses on your head’. Another friend said, ‘maybe you could crop it’. Another friend said, ‘how many jackets do you wear?’ Most thought it was nice but admitted it would be nicer if I was dressed 'better'. I actually knew that Yazmin and I would be taking pictures and could have dressed 'better' but I trusted that the lighting at that time of day would naturally make a beautiful picture, regardless of what I was wearing. Apparently not, instead, the discussion went further into both friends and family criticizing my lack of fashion sense.

I spoke to people who take fashion seriously to get their opinions. They tell me, 'that’s just the way humans are, it’s all about first impressions'. I also spoke to friends I spend naked with in change rooms and saunas. It was no surprise that they had different things to say.

How would we judge each other if we were naked all the time? Suddenly we'd be revealing who takes care of themselves and who doesn't? Would it make us take eating healthy and exercising more seriously? This topic has got me thinking about what kind of style I want to call my own. How can I both dress to impress but at the same time, promote the importance of prioritizing the body we will have for as long as we live? Unfortunately my answers turned into something much more in depth than a single blog entry. Instead I leave you to ponder your priorities towards your outer and inner selves and invite you to share your thoughts at info@wholeself.ca.

Please stay tuned for a related art project that’s been inspired by this topic. If you’re interested in being involved in this community project, please email me at info@wholeself.ca.

Photo taken by Yazmin Shroff.

Lifestyle Changes Common Ground

2010-04-21T07:22:00.005-04:00

After some unsettling MRI results of my back, my doctor referred me to a sport’s medical specialist last week. Five years ago I was referred to a Physiatrist, the experience was rather traumatic for me. He had told me to change my career because my body wasn’t going to hold out. He warned me of disc degeneration. Sure enough, the cocky bastard was right, and last fall my degenerated disc caused sciatica. Both my family doctor and I were not ready to give up my career which is how I ended up at a doctor helping athletes from the Maple Leafs and National Ballet. I felt like I was in good hands.
The doctor told me that I shouldn’t have gone back to cycling as soon as my sciatic pain was gone. My nerves were still not healed so he wanted me to take a month off cycling and sitting. Shocked I said, “A MONTH”. He agreed to see if there will be any improvement in a couple of weeks. I’m now day 5 into my no sitting or cycling and I’m trying my best to be positive about it. I’m doing that by putting myself in the mindset of a typical client:

They are diagnosed with Type 2 diabetes.
They have sometimes up to 150 pounds to loose.
They are addicted to processed food high in sugar, sodium and/or fat.
They have joint problems due to their heavy weight.
They come because they’re ready to make change.

It’s hard, I’m not going to lie to you that everyone sticks with the program. They have to stop doing what they’ve been doing for years and make some serious lifestyle changes. When I’m stuck on a crowded bus on a sunny day watching cyclists ride past, instead of feeling sorry for myself I try to think about the strong willed clients who are focused on getting healthier. We may have different problems but our determination to stick to a lifestyle we’re not used to is our common strength.

This photograph makes me think of the sign of hope just up ahead of me. This too shall pass and I'll be back on my bicycle again soon. If you're looking to make lifestyle improvements, check out Whole Self Fitness. Together we can help you towards a healthy lifestyle.

“You can't change your genes, but you can change your lifestyle and, in turn, reduce your risk factors. Family history doesn't have to be your destiny.”
- Rovenia M. Brock

Photograph taken by Christopher Serenity.

Recipes for Drinks to 'Fit In'

2010-04-17T08:16:00.012-04:00

Yesterday I found out that Howard, my distant relative passed away. He was found dead and alone in his apartment a couple months after he had died. The fact that no one knew he had died was sadder than the news that he had passed away as he had always been in poor health.

Howard was a historian who had done a genealogy of my dad’s side of the family. Through that research he found out my family was related to him. Because he considered himself family, he used my parents' place to lodge at during his visits to Toronto from Chicago. We were warm but considered him the annoying family member during his stays. I’m not sure whether it was his lack of social charm or the fact that we rarely had anything to talk about, the reason I didn't really connect with him. I hadn’t seen him since he last visited Toronto about twenty years ago. What a sad story that no one cared enough to know whether he was alive.

Howard wasn’t a bad person. He never stole, killed or tried to intentionally hurt anyone. He just lacked the ability to socially integrate with people. He had spent so much of his life alone that he didn’t have enough practice to socialize and people didn’t seem to have enough patience to tolerate his lack of social skills.

Some people have the natural ability to be liked while others sometimes try to be someone they're not just to have people like them. Do we do this because we fear what happened to Howard happening to us? For the people who do like me, I try to maintain that likableness for as long as possible. To most people I don't have to step outside of my comfort zone to win their liking for me. I try not to stress too much about making everyone like me but I do notice certain traits about myself that doesn't fit with other people's social norms.

One anti-social habit people find strange about me is that I only drink water (and herbal tea). I don’t like pop, juice, alcohol or milk. (though I have soy milk in my morning cereal). Even though this is a very healthy habit, I sometimes find it isolating to socialize with my bike advocacy friends, as it always revolves around beer and often my artsy friends want to meet for ‘coffee’ and I’m the only one ordering herbal tea.

You’d be amazed at how isolating not drinking what everyone else is can sometimes feel like. I’m not going to suddenly take up drinking so I can fit into everyone’s social agenda. What I can do is make my home welcome to people who prefer something other than water and herbal tea. (I have a wicked supply here) Lately I've created some interesting but healthy drinks available to people who come over. When served in a nice glass, they pass for the real thing. Below are a couple I’ve shared to win people’s like for me. R.I.P Howard.

Cranberry Mocktail

One cup Fresh or frozen cranberries
2 teaspoons of stevia
¼ of strawberries
4 cups of water

Put all ingredients into a blender and liquefy. Comes out a beautiful red colour with some pulp to add flavour and nutrients.

Lemon-aid

One lemon squeezed
2.5 cups of water
1 teaspoon of stevia
2 twigs of fresh mint

Squeeze lemon and mix in stevia to boiling water. Add fresh mint and cool down and put in fridge until cold. Serve in a large glass and add a fresh sprig of mint.

Making Healthy Food Available for Everyone

2010-04-14T07:40:00.006-04:00

Last Tuesday I went to a screening of the documentary, Home Safe Toronto. The documentary is about Toronto families living in poverty and was screened as part of the launch for the “Do the Math.” A campaign to draw attention to the inadequate social assistance rates in Ontario. Ten prominent Torontonians and their families experienced, for a week, what thousands of Ontarians struggle with everyday: having to choose between paying the rent and eating good food. They were given one hamper from the food bank to stretch out over a week. You can read about their experiences here.

The discussions both after the film and at last night's town hall meeting that wrapped up the campaign all lead to the fact that the government needs to raise the social assistance rates. It is a human right to have enough food to eat. As the owner of a company that promotes wellness, I would like to even stretch as far as saying that healthy food is a human right.

There should be government financial incentives for farmers to keep the costs of healthy food affordable for all. On the reverse side, the tax should be put on junk food. I could rant about the mismanagement of money in the government and use that as an opportunity to tell you to vote for the Green Party which has junk food tax on its agenda.

The food banks are filled with processed foods that go into the bodies of people in poverty. This is only the beginning of the problem. It was good to hear one the campaign's participants Dr. David McKeown, medical officer of health, mention the raising rates of Diabetes because of the poor quality of food that people in poverty are eating. Diabetes is going to cost the health care system billions of dollars. Giving people access to healthy food can cut their risks of diabetes and thus save the government from the costs of the health care system.

There was a lot of energy in a packed Community Barn at the Wychwood Barns last night. The awareness that this campaign brought on will hopefully help mobilize change and give people access to healthy food. With places like The Stop Community Food Centre which last night served a vegetable and legume loaded chili and cornbread was something that should be available in every community. Healthy food not only fills us but sustains people with the strength and confidence to live their life with dignity.

What can you do? :

Firstly send a letter to your MPP.

Donate healthy food and/or money to food banks

Talk about it with people. Keep the dialogue about healthy food available for everyone active.

Volunteer at a food bank or a meal drop in. Get to know the people that use this service.

Black Diabetes Expo- April 10th 2010

2010-04-11T08:29:00.013-04:00

The Canadian Diabetes Association is putting on Expos targeted at communities with high rates of Type 2 diabetes. Yesterday was the first one to happen in the Black community. When we arrived at the Jamaican Community Centre, I was impressed with how packed the room was! The event ran from 9am-3:30pm. I arrived at 12:30pm and most people were eating their free lunch.

I brought a diabetic friend whom I didn’t tell where we were going until we got there. My friend and I had been arguing all week. Me saying: "This is something we’ll learn from. If I tell you where we're going, you won’t want to go". My friend kept bugging me for more details and threatening to not go. In the car heading towards the Expo, I explained where we were going. There was no comment. The same reaction my friend gives when I talk about all the knowledge of Diabetes prevention and management I am constantly sharing.

Our time at the expo unfortunately didn't last long. My friend went straight for the free lunch which consisted of Jerk Chicken, Salad, Rice (with veggies and beans it looked like.) and pasta. I saw some melon on someone’s plate. While my friend ate, I checked out the exhibitor tables consisting of dietitians giving advice, various health organizations (Canadian Cancer Society, The Kidney Foundation, Osteoporosis Canada, Canadian National Institute of the Blind) and health care providers doing blood glucose testing. There were three community health centres (Black Creek, New Heights and Rexdale) displaying and providing interactive information about the variety of programs focused on the prevention and management of diabetes in the high risk communities. Of course, there were corporate organizations there (Bayer and Nestle). I saw only one table selling a food product which was wild rice (Canoe Wild Rice). Interesting as that’s the grain on the menu for the April 20th cooking for Diabetes class.

When I was finished looking at the tables, my friend was finishing up lunch and asked if we could leave, just as a presentation about mammogram testing was being put on by actors.

On the way out, I passed a woman entering the room with a look of amazement on her face, saying out loud, “wow, there are a lot of black people with Diabetes.” It was then that I realized how important bringing awareness of diabetes is. Attendees saw friends from their community which lets people know they are not alone and there is support. This expo gave much needed exposure of the resources that can help prevent and manage this disease. I'm hoping that people got more out of the Expo than the free lunch. My friend didn’t talk about it in the car but promised to read the literature take home bag (sponsored by Boost). Building awareness is a good start. For more information about upcoming fairs in your community visit: http://www.diabetes.ca/get-involved/events/expo/

April News

2010-04-08T06:36:00.003-04:00

There’s a variety of events that Whole Self Fitness is hosting in April to get you active, discovering flavourful food and exploring the outdoors. Check them out below, I’m sure at least one of these events will put a smile on your face. Please attend and tell your friends and family to join you!

Events

Cooking for Diabetes Prevention and Management
Tuesday April 20th @ 6pm-8pm
Location; Whole Foods Market- 87 Avenue Road
Cost: $45 plus GST (http://tinyurl.com/yalbpf4)

Join us for the last cooking class at Whole Foods until the fall. Learn to cook some simple, flavourful dishes that you won’t believe is actually good for you! Here’s more about the class: http://tinyurl.com/yalbpf4

Please register by April 17th. There are three ways you can pay:

1. Online at http://www.wholeself.ca/events

2. By cash/credit card at Whole Foods Market: 87 Avenue Road (Hazelton Lanes).

3. By calling Whole Foods with credit card at 416-944-0500 ext 0

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Jane’s Walk
Saturday May 1st
Meet at The Bottom of Baldwin Stairs at 10am (Spadina Rd and Dupont)

I’ll be leading the fitness walk again this year because last year was so much fun! It’s free and there are many walks happening all over the city May 1st and 2nd. Here’s the info on my walk titled Davenport: The Stair Along Lake Iroquois, http://tinyurl.com/ylsa3bd
Here’s info on Jane’s Walk. http://janeswalk.net/cities/category/toronto/

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Good Karma Walking Class
PWYC
Tuesdays and Fridays (first walk begins April 20th)
6:30am- 7:30am
Location: Cedarvale Bridge

Get your day off to a great start with a walking class. This class involves a warm up, cool down and stretch. The walk will provide you with a great cardiovascular workout and some resistance exercises will be introduced. Each month the money collected from the walks will be donated to a non-profit organization in Ward 21. To find out more visit: http://tinyurl.com/ygu4trc

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Looking Ahead....

Treehouse Talks

I’ve attended the first two thought provoking and interactive Treehouse Talks at MaRS. I am excited to be leading a talk on Wellness on June 4th. They happen the first Friday of every month from 6pm-7:30pm. I’ll send more information about it in the May newsletter. For more information on the May Treehouse Talks visit: http://www.treehousetalks.com/

Bike Month

My annual “Core Strength for Cyclists” workshop is happening once again this year. Mark June 9th on your calendar and come by Bicycles on St. Clair for this valuable free workshop. For more info visit:
http://tinyurl.com/ykgn25k

Good Karma Morning Walking Class

2010-04-07T06:56:00.005-04:00

For years I’ve been talking about how great my morning walks are. For me, (and maybe you) it’s my morning coffee. The beginning of the walk may be a challenge but once you’re past that, the mind and body are most connected at that time.
I can’t think of a better way to start the day and as much as I like the lack of people out at that early hour, I really want everyone of you to try it. And so, I’ve decided to share my walks with you and turn this into a class.

Starting Tuesday April 20th at 6:30am, I invite you to meet at the Cedarvale Bridge. We will start with a warm up, and gradually pick up the pace to give you a cardiovascular workout. We’ll end the class with a cool down and stretch. There will be stops along the way to introduce some resistance exercises. You’ll not only get a good workout, you’ll be energized and in more positive spirits that day. That’s why this class is PWYC and what ever you pay, I’ll donate to a local non-profit charity. I’m leaning towards, The Stop Healthy Food Bank for the month of April and May.
Join me and other morning enthusiasts (if you’re out there!) every Tuesday and Friday from 6:30am-7:30am. Come share and spread the good karma! Please email leehe@wholeself.ca to let me know to expect you!

Cooking For Diabetes Class- April 20th, 2010

2010-04-05T08:14:00.006-04:00

April 20th will be the last of the Cooking for Diabetes classes at Whole Foods (87 Avenue Road) until the fall. If you’ve been meaning to check it out or thinking that it’s time to discover how simple, healthy cooking can be, please sign up for this special class.

What makes this class unique?

Warm and interactive atmosphere

I’m not a trained chef. I learned how to cook from many hours experimenting and watching how other healthy cooks work in the kitchen. All the time I’ve spent learning so you don’t have to! On April 20th you will learn all the tips that I had to discover along the way and recreate them into delicious dishes in your own kitchen. I place a strong emphasis on the fun, wonderful discoveries you can create with mistakes that you may make in the kitchen.

Flexible Recipes

I will provide recipes for you to take home for all the dishes we make during this class. I also allow flexibility with all my recipes. Perhaps you don’t like an ingredient or are curious about substitutions, come learn some flexible cooking tips during this class.

Living with Diabetes

Since we’ll all be cooking together you’re going to meet other people who are either interesting in preventing diabetes or managing it. You’ll be in the company of other trying to improve their eating habits. Anyone is encouraged to share their own cooking tips and how they manage Diabetes. There will also be information booklets to take home provided by the Canadian Diabetes Association.

Bonus

There will be a draw to win a training session with Whole Self Fitness. Get tips on how to effectively transition into a healthy lifestyle. Discover new grains, vegetables and healthy snacks that are loaded with nutrients, affordable and simple to make. You deserve this class!

Please register by April 17th. There are three ways to pay:

1. Online at http://www.wholeself.ca/events

2. By cash/credit card at Whole Foods Market: 87 Avenue Road (Hazelton Lanes).

3. By calling Whole Foods with credit card at 416-944-0500 ext 0

Lessons on Strength from My Friend Linda

2010-04-03T07:42:00.008-04:00

When I found out that Good Friday was going to be a nice day I made a goal to ride 20-30kms. As a reward for finishing I treated myself to fun (non-work related) activities all day. I played outside with Max in the neighbourhood I grew up. Took a bath. Chatted with my mom and enjoyed our first bbq’ed meal of the season. Later I got a head start on my ride back home by going for Gelato at Eglington and Bayview. I rode home full on life and love and family and also a rejuvenated feeling of strength. When you set your mind to it, anything is possible. Here are the photos: http://www.test.leehelev.com

Later I received news that a family friend had died. I first met Linda Abel when I was 12. Linda had Lupus. She was the first person I had met with this disease. She was trained as a Dietitian but had to stop working because the stress affected her health. Her knowledge of nutrition had her eating a very healthy diet as long as I knew her. She inspired a lot of how I eat today. I believe that her clean diet played a contributing factor to how she managed to live until 60.

Linda was one the strongest women I’ve known in my lifetime. She never let her illness prevent her from doing what she wanted. She traveled and lived all over the world. In fact, she managed to visit every continent and seek every adventure she could. She was married but divorced around twenty years ago. She realized that being single was also a large factor to reducing the effects of Lupus. Sleeping alone let her have a good night's rest. Regular sleep is important for reducing stress which leads to further complications from Lupus.

Yesterday as I achieved my goal and was feeling strong, Linda was reaching the end of her life. I realize now, how much of that inner strength I learned from her. Even when I saw her less than 2 weeks ago, she had that same vigor and curiousity for life as she had when I first met her.

When a person I know dies I spend a lot of time breaking down time that I had with them from conversations and experiences we shared together. There was a lot to go through last night and today. One thing that Linda knew very well, was how to be a friend. I remember calling her after the breakup of my first relationship to get her advice on friendships. I didn’t think I had enough friends, I asked her how many friends was the right amount to have. I didn’t know if I should follow up with old friends. I didn’t know what was okay and not okay to trust with the new friends I had made. She said, "Friendships change, evolve, grow close and apart throughout our lives. There are no rules to how many you need to have. The answer is how many is enough for you. As long as you know how to be a friend, your friends will know how to be a friend back. "

Linda left behind many friends. This picture of her was taken at her 60th birthday party hosted by her friend Ruthie. She had build herself a community of friends who were supportive and a joy to be around until the end. (I know this because I've always had fun hanging out with these wonderful people) She had a humour about life that we all should have. She will be missed and remembered as the woman who never let her weaknesses prevent her from living life to the fullest.

Spring Cleaning and Blossoming

2010-03-31T08:13:00.004-04:00

When spring arrives each year, I go through an internal and external cleansing. As one season changes to another, I make goals to improve myself through the season. Spring is rather unique because the goals I make involve both looking ahead and looking (and sorting) the past. That happens with an annal spring clean.

Everyday since spring arrived, I’ve been cleaning out an area of my apartment. So far, I’ve manage to clean (and clear) my kitchen, bedroom closet, hallway closet, bedroom drawers, my art project area and yesterday was the biggest task of all, the filing cabinets.

Clearing out the filing cabinets took four hours but with each paper that went into the recycling box, I concluded that, “I already know and understand this. I can now move forward.” I got rid of half of the papers/articles/handouts that filled the file cabinets because I had moved on and learned so much since I last cleared it out. The other half that I filed back serves as a reminder of all the projects I have yet to finish and learn about. The process rejuvenated a new sense of commitment to future projects. Plus the lovely weather was a delightful reward for breaks spent outside in the sun. What are you doing to blossom this Spring? Here are some tips I noted that might help you with your spring cleaning.

1. Choose an open time slot to tackle your cleaning task. If you are rushed, you don't clear with the right mind set. Set aside four hours and don't stop until it's over. Otherwise you've got loose piles all over the place which can add to stress disrupting the cleanse.

2. If you have a hard time letting go of something, ask yourself the following questions. If you've answer yes, then keep it.
- Have I used this in the past 2 years?
- Will this help me improve?
- Is this of value to me or my family in the future?

3. Be positive. Cleaning isn't one of my favourite tasks but I made a lot of discoveries going through papers. I laughed, I cried, I was touched. Going into the past isn't easy for everyone but approaching it was the right attitude can help get you through this process. Know that when it's done, you'll feel great!

4. Do the cleansing alone unless you share the space with another person. Make a time for both of you to cleanse together. Discuss what feelings may come up and learn to compromise.

Charoset and Freedom Recipe

2010-03-28T09:24:00.005-04:00

With Passover approaching tomorrow night, one of the dishes that will be at Passover tables is ‘Charoset.’ Bitter herbs are also on the table and eaten at the ceremony to bring tears to remind us of the slavery that the Jews had to endure.

But why is the Charoset sweet if that is also to remind us of slavery?

An interesting interpretation was that when the Jews escaped Egypt from slavery, life adjusting to freedom was hard. They say the sweetness from the Charoset symbolizes the remembrance that life seemed easier as slaves because slavery became something they had accustomed too. Freedom was going to take time adjusting to. Adjusting was considered hardship.

Today people continue to be slaves. Whether it's being a slave at a job that you’re miserable at. Being in a relationship that’s not growing. Letting your body fall apart because you sit and watch tv rather than move outside. Here we are in modern day North America where we are free but so many of us are a slave to something. Many may argue that we don’t choose to be a slave. We can’t just quit our job. We can’t make time to exercise. We can’t leave the person we are with. Why, because that might lead to more hardship?

Choosing to be free is closer to being true to yourself. Everyone of us deserves to give 'ourselves' what we truly want and deserve as humans even if adjusting to that may be hard.

Here's a recipe to the Charoset:

Ingredients

1 cup shredded peeled pears
1 cup shredded peeled apples
3/4 cup coarsely chopped walnuts
1 tablespoon raisins
3 tablespoons sweet red wine
1 1/2 tablespoons honey
1/4 teaspoon ground cinnamon

Combine all ingredients; refrigerate 2 hours in an airtight container.

Healthy in Disguise Banana Bread Recipe

2010-03-25T15:17:00.005-04:00

I believe in living the healthy lifestyle I promote in the work Whole Self Fitness provides. Since I started Whole Self Fitness I've noticed that people get uncomfortable when I ask them what they're eating. I find this information fascinating and I learn much more about them, than how they dress or the title of their job.

A friend recently gave me some feedback, saying that I should stop discussing healthy food when I’m enjoying social time with people. She said there’s a time to work, and a time to relax. I understood what she was saying and thanked her but the feedback had me stumped.

I am always conscious of what I eat, even when it’s bad. More often than not, I see people not caring or unaware about what they put in their mouth. I wish there were more people that connected with food in healthy ways. Even though food has a social aspect as well, paying attention to what we eat, what it does in our bodies, and where it came from is not only connecting with your food, it's connecting to the earth and the people that helped provide you with it. Being connected with your food doesn’t mean we can’t indulge in treats or serve traditional food.

The same friend that gave me feedback had a potluck brunch last week. I stressed about what I’d bring. I didn’t want to bring a ‘so obvious from Leehe’ dish. I also didn’t want to shock them with something overly decadent either. Instead, I made banana bread.
I didn’t use a recipe, I substituted some ingredients from my applesauce spice bread recipe…and it was enjoyed at the brunch. No questions asked.

Chocolate Chip Banana Bread Ingredients

3 ripe bananas
2 cups Whole Wheat flour
¾ cup of chocolate chips (I didn’t really measure it but it was probably about that)
2 eggs
½ teaspoon of baking soda

Preheat oven to 350. I mix the ingredients in a food processor but you can try it manually and it will probably turn out fine. First I put the bananas, eggs and baking soda. Then added flour and chocolate chips. The first time I made it (for the brunch) I added about 1.5 tablespoons of Agave Nectar. I made it for myself the next day without the Agave and found it to be sweet enough. Bake on a greased bread pan for 50 minutes. Texture and taste are best the day of. Share with friends. Makes a great brunch item. Diabetic friendly too.

Diabetes: Take Action to Prevention

2010-03-21T08:15:00.004-04:00

The more I study the affects that Diabetes has on the body the more paranoid I get. I’ve been paranoid about getting diabetes since I was a child after reading about someone my age (at the time) getting Type 1 Diabetes. As I became more knowledgeable in nutrition and physiology, and began to understand that Type 2 diabetes was growing into an epidemic, that’s when I really started to do something about it.
Even though I don’t fall into any of the risk factor groups, being the change you want to see is why I constantly make improvement to my diet and exercise program. The more improvement and knowledge I gain, the more I can share with clients.

You are at risk of Type 2 diabetes by:

* being overweight or obese;
* pre-diabetes;
* advanced age (make sure your doctor is checking blood sugar levels if you are over 50)
* physical inactivity;
* having high blood pressure and/or high cholesterol;
* having a family history of diabetes;
* belonging to certain high-risk ethnic populations (e.g. Aboriginal, African, Hispanic, Asian);
* having a history of gestational diabetes; and
* having other conditions which may include vascular disease, polycycstic ovary syndrome, acanthosis nigricans and schizophrenia
(taken from http://www.phac-aspc.gc.ca/cd-mc/diabetes-diabete/index-eng.php)

Whether or not you fall under these high-risk groups, it’s a good idea to take preventative measures. Here’s how:

1. Make small improvements to your diet each week. Get healthy cooking tips by attending a Whole Self Fitness Cooking for Diabetes class. (Next ones are March 24th and April 20th)

2. Start exercising. Go for a walk daily. Join a sport’s team. Take fitness classes. Move more. Dance more. Sign up for On-site Personal Training with Whole Self Fitness

3. Increase your knowledge about Diabetes. There are many support groups out there. The Canadian Diabetes Association has a listing of events and support groups all across the country.

4. Visit your doctor once a year. A yearly check-up gives you a heads up on what state of health you’re in and what areas you’ll need to focus to improve your health.

The Night Owl to Early Riser Transition

2010-03-16T16:15:00.007-04:00

I can count the number of early risers I've met in my lifetime with one hand. I'm rarely able to convince all the night owls I seem to attract how wonderful it is and why they should get into the habit. People who are night owls think I’m nuts.

It’s easier for an early riser to be a night owl than for a night owl to be an early riser. When I'm up late at night, I'm not grumpy and you'd probably never guess I was an early riser. On the other hand, when a night owl has to wake up early, there's a good chance they'll be grumpy about it.

This blog entry is not about criticizing night owls. If it works for you, then keep staying up late and waking up late. But if you're tired of waking up feeling as if you want to toss your alarm clock across the room, perhaps these tips might help with the transition to the early side.

1. Ease into it. If you plan to be a permanent early riser, do it in small steps. Go to bed 15 minutes earlier and wake up 15 minutes earlier each morning. (if your schedule can allow it)

2. Don't eat at least 2 hours before you go to bed. You get a deeper sleep when your digestive system can also rest. If you're very hungry and it's close to bed time, eat a small fruit. Try to avoid meat and dairy 4-5 hours before bed.

3. Do something relaxing before bed. Yoga, stretching, meditation are all good habits to do before bed. Put your mind and body at peace.

4. Don't watch television or read anything with an intense subject matter. The thoughts about the show or book may stay in your head while you try to sleep.

5. Try to deal with the stress of the day or any worries you may have in the evening and not take them to bed with you. Stressful thoughts can also keep you up.

6. Most importantly be positive. If you're already dreading waking up the night before, the next morning will reflect in those thoughts. There are several positive reasons to become an early riser:

- The sunrise. Be the first to witness dark turn to light.
- Extra time. Rushing in the morning is not the best way to greet the day. Having extra time allows you to get a head start to an organized day.
- Leaving early means less traffic, less people at the fitness club, and the office.
- Workout in the morning. Get energized and have your workout over with for the day.
- Breakfast. Waking up early gives you time to eat and to start your morning with food in your tummy.
- The more you get done in the morning, the more tired you get when it's time for bed!

May sweet dreams and glorious sunrises be part of your new lifestyle! Join the early-risers club. We're small but mighty!

Being Weird

2010-03-13T07:47:00.005-05:00

During one of the sunny days Toronto had this week, I was doing an outside session with a client. At one point I asked her to start walking backwards. Her nose snarled, she looked around her, then said, “I'll look weird doing that.”

Her saying that had me analyzing the act of being 'weird' all week long! More often than not, people describe me as weird. They say it when they see me eating something that's not your ordinary brown bag sandwich lunch. They say it when I tell them I woke up to see the sunrise. They say it when I choose to go for a swim on a Friday night then join them at the bar.

The question is do you often associate weirdness with a negative or positive connotation?

Ironically every time a person has called me weird, I often think the same thing about them. Do I cast them off as friends? No. Often people who get associated with weird are often considered interesting people. Their weirdness is simply weird because you and others can’t relate to them. Your curiosity about their weirdness creates an interest and makes it the reason why the friendship works.

I have a friend who is the opposite of weird. She keeps to herself, has an average job, and does things not so out-of-the-ordinary. Her friends, on the other hand, are all weird! The more I get to see her interact with her friends, I come to understand that having weird friends for her, puts the attention on to them, and away from her. My friend's shyness is about a fear of having the attention on her.

Weird people come in all shapes and sizes. Some are weird just to avoid being like everyone else. Some are naturally weird because being true to themselves isn’t quite what everyone else does nor relates too.

I finally got my client walking backwards around the track. People looked. They may have thought we looked weird or they may just be curious to know why we’re walking backwards. What’s important is that my client knows why I’m having her go backwards. (it burns more calories, it balances the stress on any given part of the body, and uses more of your senses because you don't have eyes behind your head).

The key is to believe in the benefits of why you're doing what most people aren't. If it makes you feel and look good, keep doing it. Don't let the label weird stop you from moving forward (or backwards haha!). Remember weird is usually interesting, and eventually the rest of the people will catch on. Even if they snarl at first.

Definition of Weird:
adjective
1.
involving or suggesting the supernatural; unearthly or uncanny: a weird sound; weird lights.
2.
fantastic; bizarre: a weird getup.
3.
Archaic. concerned with or controlling fate or destiny.

March News

2010-03-11T06:56:00.002-05:00

The Olympics may be over but we can keep thriving for our own personal gold medal goals. I recently got back from Vancouver and even more energized to coach you, to a better you! Please forward this newsletter to friends and family who are looking to make healthy improvements in their lives. Thanks!

March Events

Cooking for Diabetes Prevention and Management
Wednesday March 24th @ 6pm-8pm
Location; Whole Foods Market- 87 Avenue Road
Cost: $45 plus GST (includes generous sampling of four dishes)

Do you know someone that’s at risk or living with Type 2 Diabetes? Please let them know about this class. To read more about the menu and what to expect visit: http://tinyurl.com/ygjt2ma

Please register by March 19th. There are Three Ways to Pay:

1. Online at http://www.wholeself.ca/events

2. By cash/credit card at Whole Foods Market: 87 Avenue Road (Hazelton Lanes).

3. By calling Whole Foods with credit card at 416-944-0500 ext 0

More Events for Spring

I’ve got some events already in the works for Spring. Keep the following dates reserved for them.

Tuesday April 20th: Next Cooking for Diabetes Class at Whole Foods
May 1st @ 10am: I’m leading a Jane’s ‘fitness’ walk “Davenport: The Stairs Along Lake Iroquois”
June 9th @ 6pm: Core Strength for Bicyclists- As part of Bike Month, I’ll be doing my annual workshop.

Recipe for White Bean Dip

This is what happens when you mix healthy foods, rich in flavour. http://tinyurl.com/ykty8ao

Group and Personal Functional Fitness Training

Looking to get started on a fitness program? Now that the weather is warming up, we’ll be taking it outdoors. Email Leehe@wholeself.ca or call 416-924-3145 to talk about how Whole Self Fitness can help you feeling and looking good!

Vancouver Pictures

If you’ve made it this far and are interested in looking at the pictures I took during my trip to Vancouver, visit: http://www.test.wholeself.ca

What to Expect at the Cooking for Diabetes Class

2010-03-08T08:00:00.009-05:00

The principle of healthy eating for people with diabetes are the same as those for everyone else. No foods are banned, but some should be eaten less often. On Tuesday April 20th @ 6pm, learn how to adapt recipes and meals so you can enjoy food while eating healthy and preventing and managing Type 2 Diabetes.

Leehe of Whole Self Fitness offers the opportunity for people to connect with others while learning to prepare the following dishes:

Appetizer

Crisp bread with Seed Butter and Agave Nectar

Main

Roasted Mushroom Frittata

Carbohydrate

Vegetable Wild Rice Salad

Dessert

Walnut Applesauce

You are encouraged to join Leehe for the grocery shopping of this meal to learn how to choose produce for freshness and flavour.

Expect to Learn At Least Some of the Following:

Reading food labels – helps you make healthier choices when buying food products

Learn to cook efficiently- Learn time management skills and the fastest (and safest) way to prepare dishes

Substitution and understanding portions size- Get the most nutrients and flavour in your cooking. Learn the art of mindful eating.

Wellness Management- There will be lots of healthy conversation about simple ways to start incorporating fitness and healthy cooking to help you lose weight and cut your risks of diabetes

*Meet other people interested in improving their lifestyle, and find out about additional services provided by Whole Self Fitness, take home recipes and enjoy the generous sampling of the dishes prepared in class.

***Bring containers for leftovers and an apron or wear appropriate cooking apparel.

How to sign up?

Cost: $45 plus GST
Pre-register before April 17th.

You can pay 1 of 3 ways:

1. Online at http://www.wholeself.ca/events

2. By cash/credit card at Whole Foods Market: 87 Avenue Road (Hazelton Lanes).

3. By calling Whole Foods with credit card at 416-944-0500 ext 0

Roasting Garlic

2010-03-05T07:48:00.002-05:00

Roasting Garlic is very easy. Pre-heat your oven to about 400°F. Cut off the top 10% of each clove. Pack the whole bulb into tin foil. Drizzle olive oil over the top of your garlic cloves. Seal tinfoil. Put Garlic in oven for 30-35 minutes. When it’s done and cooled down squeeze the roasted garlic and use in soups, sandwiches, or dips. Rich flavour while low in calories and fat!