I have not been on here for such a long time and so much has happened.
I have remained on my whole plant food based vegan eating to the greater extent only making exceptions when nothing suitable is available.
I lost over 23lbs over 12 weeks by April 2018 with healthy eating and excercise
Last year the migraines I have had since I was a young child increased with severity and length. I knew this was not diet related and kept trying to deal with them. However, on August 15 2018 the migraine settled & I did not get another day migraine free until May 29, 2019. I stopped working in Sept & then made the difficult decision to retire on April 26.
I have tried almost every medication, was referred to a Neurologist, had an MRI etc. The only 2 possibilities are that like many migraine sufferers I have 'migraine brain' and that combined with the horrid forest fires last year my system went into a state of constant migraine.
Timidly I started Botox treatment. The first one did nothing, the 2nd one 3 months later gave me my one day migraine free... a whole 25 hours, what excitement & bliss. But then it returned severely. This 3rd treatment was a mixed blessing. Within 12 hours a dormant infection in a nerve was activated with the result of my left side of my face having Bell's Palsy. So I have been on a massive course of antibiotics, antivirals and steroids. Thankfully all is clearing & I now look almost normal (if that can be said). The great news is I have not had a migraine for about 2 weeks.
I also came off the betablocker, apparently a migraine preventative, and have lost about 5 lbs of the weight I regained having been unable to cook, get out etc for about 8 months.
Creating a lot of different salads now the health & weather are improved.
Thursday, 11 July 2019
Saturday, 19 August 2017
Quinoa Veggie Bowl
Got back from the gym starving hungry and needing to use up some veggies in the fridge & this was what I ate 20 mins later:
Quinoa Veggie Bowl
There is a lot of food in this so if you are hungry & have a big appetite this is a main course for 2, but it would easily do 3 with smaller appetites or 4 as a side with a roasted portobello mushroom.
1. Boil 1/2 cup rinsed quinoa in 1 cup of water for 15 mins. Turn off heat, grind a little salt into the quinoa, stir and allow to fluff for 5 mins.
2. While quinoa is cooking. In a wok over a medium heat add in this order:
1 tbsp water
2 tsp lemongrass & mint white balsamic vinegar
6 asparagus spears chopped into 1/4-1/2 inch slices. Keep the tips aside til the end
2-4 brocolini stems chopped same size as asparagus. Keep the florets aside til end.
1 1/4 inch slice of kholrabi cubed
2 very small golden beets, sliced thinly
1 small carrot sliced thinly
2 sticks celery sliced
4 crimini mushrooms sliced
3 black/dinosaur kale leaves sliced into ribbons
Steam fry for 5-7 mins til tender crisp
Add the asparagus tips and brocolini florets
Turn up heat if needed to finish cooking & cook for a further minute or two
When cooked take off heat & add another tablespoon of the lemongrass mint white balsamic
3. While quinoa & veg mix cook gather.
2 tablespoons of your favourite hummus
2 spring onions sliced
8-10 sugar snap peas, each cut into 4
1/2 advocado cubed
2 tablespoons of your favourite creamy vegan dressing
handful cilantro chopped
2 tablespoons toasted sesame seeds
4 Assemble
In 2 big deep salad bowls:
In bottom put fluffed quinoa
Top with tender-crisp veg, then hummus followed by cold veg then dressing, ending with cilantro and sesame seeds.
Enjoy!
Quinoa Veggie Bowl
There is a lot of food in this so if you are hungry & have a big appetite this is a main course for 2, but it would easily do 3 with smaller appetites or 4 as a side with a roasted portobello mushroom.
1. Boil 1/2 cup rinsed quinoa in 1 cup of water for 15 mins. Turn off heat, grind a little salt into the quinoa, stir and allow to fluff for 5 mins.
2. While quinoa is cooking. In a wok over a medium heat add in this order:
1 tbsp water
2 tsp lemongrass & mint white balsamic vinegar
6 asparagus spears chopped into 1/4-1/2 inch slices. Keep the tips aside til the end
2-4 brocolini stems chopped same size as asparagus. Keep the florets aside til end.
1 1/4 inch slice of kholrabi cubed
2 very small golden beets, sliced thinly
1 small carrot sliced thinly
2 sticks celery sliced
4 crimini mushrooms sliced
3 black/dinosaur kale leaves sliced into ribbons
Steam fry for 5-7 mins til tender crisp
Add the asparagus tips and brocolini florets
Turn up heat if needed to finish cooking & cook for a further minute or two
When cooked take off heat & add another tablespoon of the lemongrass mint white balsamic
3. While quinoa & veg mix cook gather.
2 tablespoons of your favourite hummus
2 spring onions sliced
8-10 sugar snap peas, each cut into 4
1/2 advocado cubed
2 tablespoons of your favourite creamy vegan dressing
handful cilantro chopped
2 tablespoons toasted sesame seeds
4 Assemble
In 2 big deep salad bowls:
In bottom put fluffed quinoa
Top with tender-crisp veg, then hummus followed by cold veg then dressing, ending with cilantro and sesame seeds.
Enjoy!
Wednesday, 5 July 2017
Green Smoothie
I just got back from a fantastic holiday with family and I am pleased that I was able to keep to my plant based way of eating without too much difficulty and even happier that my family enjoyed the food I prepared and could see what an improvement this has made to my health on every level.
The one thing I over indulged in was bread and few cake slices, so between that and the wetter weather at the end of my holiday my fingers are a bit sore due to a flare up of arthritis. However, I am really pleased that my blood glucose has stayed stable which is quite amazing and against the conventional idea that all carbs are pretty much a no go area. Admittedly bread, unless truly whole grain and sprouted and vegan cake are processed so not something we should eat much of whether we are worried about blood glucose or not.
This morning after the long flight yesterday I thought I would like to give my body a boost to ensure I don't succumb to jet lag so drank a couple of glasses of water and then made a huge green smoothie which is absolutely delicious and acts as a bit of a cleanser after the bread indulgences.
Green Smoothie
In the biggest jug your blender has put
1/2 cup frozen chopped Kale
3 squares or 1/2 cup frozen chopped spinach
1 small cucumber
Top greener half of a Romaine lettuce
1/2 apple
1/2 bottle green kombucha drink
1 tblsp apple cider vinegar (get one that is unpasteurized & has the mother present)
1-2 cups of water depending on how thick you like it - I used 2 as I felt a bit dehydrated from the flight.
Wizz up in the blender, drink & enjoy
The one thing I over indulged in was bread and few cake slices, so between that and the wetter weather at the end of my holiday my fingers are a bit sore due to a flare up of arthritis. However, I am really pleased that my blood glucose has stayed stable which is quite amazing and against the conventional idea that all carbs are pretty much a no go area. Admittedly bread, unless truly whole grain and sprouted and vegan cake are processed so not something we should eat much of whether we are worried about blood glucose or not.
This morning after the long flight yesterday I thought I would like to give my body a boost to ensure I don't succumb to jet lag so drank a couple of glasses of water and then made a huge green smoothie which is absolutely delicious and acts as a bit of a cleanser after the bread indulgences.
Green Smoothie
In the biggest jug your blender has put
1/2 cup frozen chopped Kale
3 squares or 1/2 cup frozen chopped spinach
1 small cucumber
Top greener half of a Romaine lettuce
1/2 apple
1/2 bottle green kombucha drink
1 tblsp apple cider vinegar (get one that is unpasteurized & has the mother present)
1-2 cups of water depending on how thick you like it - I used 2 as I felt a bit dehydrated from the flight.
Wizz up in the blender, drink & enjoy
Monday, 3 July 2017
Alive To Thrive Life
Yay I have done it!
I launched my website a couple of weeks ago and while it is still a work in progress it is actually out there, up and running.
The address is https://alivetothrivelife.ca. Please visit it and keep going back to see how it develops.
The plan is to start providing workshops seminars, cooking classes and retreats as well as coaching and a support network for people interested in including more whole plant foods in their diets or going fully whole plant based in their eating. I will be adding dates as I get locations and times set up. If you are interested in attending anything and there is no date yet just drop me a line at the email on
I chose the name because I believe we were created to thrive in life, to have full health, to be full of vitality and energy. Thus an Alive to Thrive Life is one of health, vitality, energy and joy with the knowledge that a whole plant food way of life helps the planet and all creation to thrive.
While I fully believe that eating animal products is the least healthy way of life, I also realize that for many people going fully plant based is a step too far. I also know that much of the information out there is really confusing so people continue to think that meat, fish, dairy are healthy despite indisputable evidence that they all contain unhealthy fats, cholesterol and hormones that harm us.
The processed food industry like the animal produce industry finances studies and research to back up claims that these products are healthy, will help us lose weight and increase energy so we are bombarded with at best biased information and at worst dangerous false information
The one thing that is agreed is that we all need to eat more veg, fruit, beans, legumes so if I can help people do that then I will be really happy. I know people are healthier and the planet is healthier when we eat more plants and less animal products and processed products, so it is a win-win situation.
I launched my website a couple of weeks ago and while it is still a work in progress it is actually out there, up and running.
The address is https://alivetothrivelife.ca. Please visit it and keep going back to see how it develops.
The plan is to start providing workshops seminars, cooking classes and retreats as well as coaching and a support network for people interested in including more whole plant foods in their diets or going fully whole plant based in their eating. I will be adding dates as I get locations and times set up. If you are interested in attending anything and there is no date yet just drop me a line at the email on
I chose the name because I believe we were created to thrive in life, to have full health, to be full of vitality and energy. Thus an Alive to Thrive Life is one of health, vitality, energy and joy with the knowledge that a whole plant food way of life helps the planet and all creation to thrive.
While I fully believe that eating animal products is the least healthy way of life, I also realize that for many people going fully plant based is a step too far. I also know that much of the information out there is really confusing so people continue to think that meat, fish, dairy are healthy despite indisputable evidence that they all contain unhealthy fats, cholesterol and hormones that harm us.
The processed food industry like the animal produce industry finances studies and research to back up claims that these products are healthy, will help us lose weight and increase energy so we are bombarded with at best biased information and at worst dangerous false information
The one thing that is agreed is that we all need to eat more veg, fruit, beans, legumes so if I can help people do that then I will be really happy. I know people are healthier and the planet is healthier when we eat more plants and less animal products and processed products, so it is a win-win situation.
Spicy Black Bean Burgers
I have just had a fantastic holiday with family in Jersey, Channel Islands, UK and thought I would share the recipe that I made for for our family & friends BBQ this past week-end. The confirmed meataholics who tried these tasty burgers all said they were really good & one admitted he had been back for 3!
I found some Porcini Mushroom paste in Waitrose here in Jersey- it is astounding so it is in this recipe. If I cannot find some in Canada I plan to just whizz some dried Porcini mushrooms through the blender and add that.
These do take a bit of prep but it really is worth the effort.
Spicy Black Burgers
1 red onion, diced,
1 red pepper diced
1 stick of celery, diced
4-6 cloves of garlic pushed through a garlic press
2 cloves of garlic slice thinly
2 tsps tamari/soy sauce
Steam saute in a large frying pan on lower medium heat to soften. then add
1 tsp olive oil
1 tbsp ground coriander,
2 tsp medium curry pounder
1 tsp bot paprika
Stir and cook for a minute to release flavours of spices
Add
1/2 sweet potato, grated,
2 medium carrots grated,
1 tsp tamari/soy sauce
Stir & cook to slightly soften the grated veg.
Turn off heat & allow to cool.
1 tin black beans drained well - half tin mashed with a fork to break up beans
1 tsp marmite
2 tsp Porcini mushroom past
1/4 tsp salt,
a few good grinds of pepper
1/2 cup large oats
2 tbsp chia seeds
In a large mixing bowl mix all the ingredients together , cover the bowl & put in fridge for 15 minutes, mix again & form a test burger in your hands. If it is too wet add more oats, mix, cover bowl and place back in fridge for 30 mins to firm up.
Either fry in a pan that has a very light spray of oil til crisp and golden brown or place on baking parchment on a tray and cook in a 200 degree oven for 30 minutes, turning once half way through.
I did both and found the baked ones slightly drier but still a good texture and moistness.
I found some Porcini Mushroom paste in Waitrose here in Jersey- it is astounding so it is in this recipe. If I cannot find some in Canada I plan to just whizz some dried Porcini mushrooms through the blender and add that.
These do take a bit of prep but it really is worth the effort.
Spicy Black Burgers
1 red onion, diced,
1 red pepper diced
1 stick of celery, diced
4-6 cloves of garlic pushed through a garlic press
2 cloves of garlic slice thinly
2 tsps tamari/soy sauce
Steam saute in a large frying pan on lower medium heat to soften. then add
1 tsp olive oil
1 tbsp ground coriander,
2 tsp medium curry pounder
1 tsp bot paprika
Stir and cook for a minute to release flavours of spices
Add
1/2 sweet potato, grated,
2 medium carrots grated,
1 tsp tamari/soy sauce
Stir & cook to slightly soften the grated veg.
Turn off heat & allow to cool.
1 tin black beans drained well - half tin mashed with a fork to break up beans
1 tsp marmite
2 tsp Porcini mushroom past
1/4 tsp salt,
a few good grinds of pepper
1/2 cup large oats
2 tbsp chia seeds
In a large mixing bowl mix all the ingredients together , cover the bowl & put in fridge for 15 minutes, mix again & form a test burger in your hands. If it is too wet add more oats, mix, cover bowl and place back in fridge for 30 mins to firm up.
Either fry in a pan that has a very light spray of oil til crisp and golden brown or place on baking parchment on a tray and cook in a 200 degree oven for 30 minutes, turning once half way through.
I did both and found the baked ones slightly drier but still a good texture and moistness.
Tuesday, 6 June 2017
Parsley Lemon & Cannellini Bean Salad
The is variation, albeit a small variation on Yotam Ottolenghi's recipe in his book "Plenty More". The variation is I leave out the 1/4 cup of olive oil and the salt add a weak veg broth.
The weak broth is made from a McCormicks veg stock cube in 2 cups of boiling water & then 2 tablespoons taken out & mixed with 2 tablespoon of water. There is a bit of oil in the stock cube but this small amount is not enough to panic over if you are are trying to reduce added oil or fats.
Parsley Lemon & Cannellini Bean Salad
2/3 cup red quinoa, cooked for 11 minutes, drained, refreshed under cold water & left to dry completely.
2/3 cup flat leaf parsley, finely shredded,
2/3 cup mint leaves, finely shredded
3-4 green onions, white & green parts, thinly sliced
1 1/2 cups cooked cannellini beans, drained
1/2 large lemon, peeled & chopped - about 1/3 cup of lemon flesh
1/2 tsp allspice
4 tbsp/60 ml weak veg broth - see above
black pepper
Once Quinoa is dry, stir all ingredients together & serve.
Great on it's own or on top of mixed greens as a main dish salad. Also great served with roasted veg.
Enjoy
The weak broth is made from a McCormicks veg stock cube in 2 cups of boiling water & then 2 tablespoons taken out & mixed with 2 tablespoon of water. There is a bit of oil in the stock cube but this small amount is not enough to panic over if you are are trying to reduce added oil or fats.
Parsley Lemon & Cannellini Bean Salad
2/3 cup red quinoa, cooked for 11 minutes, drained, refreshed under cold water & left to dry completely.
2/3 cup flat leaf parsley, finely shredded,
2/3 cup mint leaves, finely shredded
3-4 green onions, white & green parts, thinly sliced
1 1/2 cups cooked cannellini beans, drained
1/2 large lemon, peeled & chopped - about 1/3 cup of lemon flesh
1/2 tsp allspice
4 tbsp/60 ml weak veg broth - see above
black pepper
Once Quinoa is dry, stir all ingredients together & serve.
Great on it's own or on top of mixed greens as a main dish salad. Also great served with roasted veg.
Enjoy
Saturday, 29 April 2017
Last night with Dr Esselstyn
Oh My! What an amazing man! I think he is in his 80's and he is so healthy, vibrant and his mental faculties are top notch! Ann Crille Esselstyn, his wife, was there too, another picture of what old age should look like; showing & telling us quick easy ways to eat healthy.
The major things I took away from the evening, even though I have heard them hundreds of times; having read the books and done the Plant Based Nutrition Course is how oil, even in moderation destroys the endothelial cells that line your blood vessels. This means the blood can't move smoothly, so every cell in your body is unable to get all that it needs. It made me realize, that even the small amount of oil in things like veganaise or a meal at my favourite Indian food restaurant could potentially be setting me back in my quest if I consume them too regularly! The good news for me is that if I keep these to an absolute minimum then the recovery time is quicker & damage is less.
Funny how you can do all the research, get it and then you hear it in person from a world renowned expert & suddenly it is like more light is shed, more understanding is gained
The other thing I took away was that if you eat a fully whole plant food way with loads of tasty veg, beans and fruit, but no animal products, no oil, no added sugar, or other processed food, every modern disease would be taken out of the picture including Crohns! The medical community basically says there is no cure. Many dietitians discourage people with Crohns from eating too much fibre, green leafy veg etc. They are worried it will make symptoms worse. But this way of eating takes away the cause which is what medicine should be about. I know this works as I had the symptoms of Crohns for years... like IBS with bells on; so much more debilitating. However, now I never get the symptoms.
Ann gave a a few good tips & my favourites were:
* making a dressing from hummus with balsamic vinegar (white to keep it light), orange juice & mustard. Can't wait to try it.
*Also using collard green leaves that have been boiled a minute to soften them then using instead of a flour wrap to make burritos or veggi wraps.
* she doesn't like the creaminess of rolled oats and like savoury tastes so she cooks steel cut oats with chopped greens like kale, shitaki mushrooms, turmeric and nutritional yeast. Another one I am going to try as a snack.
I do wish every doctor in Calgary would have gone to hear Dr Esselstyn, even if they only got half of what he said it would cause a health revolution and make Calgary the healthiest place in Canada.
Thank you Kate, for putting this evening on. If you would like to know more about Kate McGoey-Smith's work in Calgary check her web site:
https://forksmart.org/
Do check out Dr Esselstyn's web page to get more information
http://www.dresselstyn.com/site/plant-based-nutrition
Have a great day
The major things I took away from the evening, even though I have heard them hundreds of times; having read the books and done the Plant Based Nutrition Course is how oil, even in moderation destroys the endothelial cells that line your blood vessels. This means the blood can't move smoothly, so every cell in your body is unable to get all that it needs. It made me realize, that even the small amount of oil in things like veganaise or a meal at my favourite Indian food restaurant could potentially be setting me back in my quest if I consume them too regularly! The good news for me is that if I keep these to an absolute minimum then the recovery time is quicker & damage is less.
Funny how you can do all the research, get it and then you hear it in person from a world renowned expert & suddenly it is like more light is shed, more understanding is gained
The other thing I took away was that if you eat a fully whole plant food way with loads of tasty veg, beans and fruit, but no animal products, no oil, no added sugar, or other processed food, every modern disease would be taken out of the picture including Crohns! The medical community basically says there is no cure. Many dietitians discourage people with Crohns from eating too much fibre, green leafy veg etc. They are worried it will make symptoms worse. But this way of eating takes away the cause which is what medicine should be about. I know this works as I had the symptoms of Crohns for years... like IBS with bells on; so much more debilitating. However, now I never get the symptoms.
Ann gave a a few good tips & my favourites were:
* making a dressing from hummus with balsamic vinegar (white to keep it light), orange juice & mustard. Can't wait to try it.
*Also using collard green leaves that have been boiled a minute to soften them then using instead of a flour wrap to make burritos or veggi wraps.
* she doesn't like the creaminess of rolled oats and like savoury tastes so she cooks steel cut oats with chopped greens like kale, shitaki mushrooms, turmeric and nutritional yeast. Another one I am going to try as a snack.
I do wish every doctor in Calgary would have gone to hear Dr Esselstyn, even if they only got half of what he said it would cause a health revolution and make Calgary the healthiest place in Canada.
Thank you Kate, for putting this evening on. If you would like to know more about Kate McGoey-Smith's work in Calgary check her web site:
https://forksmart.org/
Do check out Dr Esselstyn's web page to get more information
http://www.dresselstyn.com/site/plant-based-nutrition
Have a great day
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