Welcome to my blogging site…interesting tid bits related to health and nutrition…served up Newfoundland Style!!!  Enjoy

Healthy Holiday Entertaining Recipes!

Well, that time of year is upon us once again!  Late last week, I was interviewed by Anna Delaney from Rogers TV “Out of the Fog” and Ashley Fitzpatrick from The Telegram.  Rogers will air the show on Thursday, Dec 22, 2011 starting at 7:30 pm and Ashely said The Telegram will most likely have the article posted this week.  In the meantime, please check out my article on Making your Holiday a Healthy Balance on this website for some great tips.

Here are a few appetizers that Ashely and Anna enjoyed today!  A special thank you to my little helpers Eric Ruby and Emily Antle who helped me out last night with getting things ready!!

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Healthy Balance Tuna Tarts

Ingredients

1 can white tuna packed in water

1 cup low fat grated cheese

1 tbsp chopped dill pickle

1 tbsp relish

2 tbsp chopped green onion

2 tbsp mustard

1 loaf sliced bread, crusts removed (we used pumpernickle bread)

Directions:

Drain and flake tuna.  Combine cheese, relish, pickle, onion and mustard.  Place bread in lightly greased large muffin pans. (we used canola oil to grease pan).  Fit in place. Spoon in mixture.  Bake at 375 degrees for 10 minutes.  Remove and enjoy!

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Healthy Balance Chili

Prep Time: 5 min / Total Time: 25 min / Makes: 8 servings

Ingredients:

1/2 lb. ground turkey or extra lean ground beef

1 can (28 oz.) low sodium diced tomatoes, undrained, 

1 jar (16 oz.) Thick ‘n Chunky Salsa (low sodium)

1 can  (15 oz.) black beans, drained, rinsed

1 can (15 oz.) red kidney beans, drained, rinsed

1 can (15 oz.) chick peas, drained, rinsed

1 tsp. chili powder

1 tsp.  ground cumin

½ cup Shredded Cheddar Cheese (less than 20% M.F.)

COOK ground meat in large saucepan on medium-high heat until cooked through, stirring occasionally.

ADD tomatoes, salsa, beans and seasonings; mix well. Bring to boil. Reduce heat to low; simmer 10 minutes, stirring occasionally.

SERVE topped with cheese…Enjoy!

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Healthy Balance Homemade Chicken Strips

Total prep and cooking time:  1/2 hour

Preheat your oven to 400 F.  Prepare a cookie sheet lightly greased with Canola oil

Make your assembly line:  Combine the flour, garlic powder and cayenne on a plate or flat bowl.  Beat the egg well, until it is no longer streaky, and pour into a dish.  Place that dish to the right of the flour mixture.   In another dish – again, a plate, or flat bowl works best, put the breadcrumbs.  Place this to the right of the beaten egg, and put your prepared pan to the right of the breadcrumbs.

Lift a strip of raw chicken up, and dredge it through the flour.  Make sure all of the chicken is coated in flour, and shake it to allow any excess to fall back into the bowl.  Next, dip the floured chicken into the beaten egg, lift out – allow it to drip for a moment, and place it in the bowl of breadcrumbs.  Roll or pat the strip with breadcrumbs until it is well coated, then place on the prepared cookie sheet.  Repeat until all the chicken is on the cookie sheet.  Spritz lightly with oilve oil, and place in a hot oven for 8 minutes.  Use tongs to turn the pieces over, and bake for another 5 – 8 minutes, depending on the size of the pieces (cut one open if you’re not sure to make sure it’s white in color).

Variation:  An even simpler version omits the egg and flour mixture entirely.  Instead, dredge the chicken strips in Dijon mustard, then roll in breadcrumbs.  Make sure every bit of the chicken strip is fully coated.  Place on cookie sheet, and proceed as above.

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 Healthy Balance wishes you and your family a Happy, Healthy and Safe Holiday Season!!

Merry Christmas!

Tara

Tara K. Antle, BSc.AHN, RHN, RNCP

Nutritionist and Business Owner

Healthy Balance

 Imagine the influence that our distinct culture has on our eating patterns and overall health.  Newfoundland & Labrador is known as one of the unhealthiest provinces in Canada, especially in terms of Cardiovascular Disease, Diabetes and Cancer.  Statistics Canada indicates that St. John’s is the most obese city in our country. Genetics may be an uncontrollable risk factor to the state of our health.  There are also controllable factors that impact our health, such as stress levels, activity levels and our eating habits.

 We have choice’s to make…we can’t control the uncontrollable; however we can control our lifestyle!  For me personally, I could put a target on my head when it comes to my family history of cardiovascular disease, diabetes and cancer.  My family history is my family history…there’s nothing I can do to change it….I view it as a pre-existing fire that’s burning.  There’s choices I can make that would add fuel to the fire and rev it up.  While there’s other choices I can make that would smoulder it down.  Personally, I’m taking the latter!  By following a healthy lifestyle that includes healthy eating, regular fitness and keeping a positive attitude, I am in the driver’s seat…in control.  Making my life a healthy balance guides me with preventative measures to slow things down, decrease the severity or avoid the health conditions in my family’s history altogether!  It’s all about perspective! 

 Our eating patterns trickle down through the generations.  For the most part, we learn our eating habits from our parents who learned from their parents and so forth.  Typically, in our province, salt, fat and sugar are used on a regular basis to add taste to our foods.  We’ve used them for years…initially as a food preservative. 

 Studies have shown that consuming a diet high in salt and unhealthy fat may contribute towards Cardiovascular Disease.  Underneath that umbrella, encompasses an increased risk for heart disease, stroke, high blood pressure and high cholesterol.  Fat back pork, butter, lard and bacon fat have been used in recipes and as a cooking medium on a daily basis in our province for a long time.  By switching to healthy fats for cooking, such as olive, canola or macadamia nut oil, we can actually help to combat Cardiovascular Disease.  Remember, each different type of oil has a different cooking temperature range…for example; olive oil should only be used to a max of medium high heat on the stove top.  Any higher than that and we can turn a healthy fat into an unhealthy fat and make the food taste rancid.

 Reducing the sodium in our diets can also help improve our health status.  Go back to the basics, keep it fresh, keep it simple …choose fresh natural foods regularly as opposed to processed, boxed or take out foods.  By making your own frozen entrees, you can help reduce the amount of preservatives, sodium, fat, and sugar while increasing the amount of fiber and protein.

 When I ask clients what comes to mind in terms of types of foods that are classed as carbohydrates, they typically respond…bread and potato!  Ideally, no less than 55 % of our total daily caloric intake should be from a carbohydrate source. Although, I haven’t seen a study indicating the amount we consume in this province, I’m guessing it’s higher than that.  I can remember growing up, a typical breakfast would be a bowl of cereal with two slices of toast; spaghetti dinner was a huge plate of pasta with lots of garlic bread on the side, and for a bed time lunch, it was usually tea and toast!  Even the typical NL cold plate was/is carb heavy…potato salad, beet salad, mustard salad, macaroni salad, a dinner roll, some ham or turkey and a small piece of lettuce topped off with a sliver of tomato.  Some homes still have a bread plate on the dinner table to help make up the meal.

 Years ago, times were financially difficult in our province and families were really large.  Bread was homemade and the vegetables were grown which were economical ways to help sustain the needs of the family.  Salt, fat and sugar were used as preservatives and refrigeration was not like it is today.

 Growing up, I spent a fair amount of time during the summers with my great grandparents in Carmanville, Notre Dame Bay.  I can remember their stories about years gone by…everything was done by hand.  Grandfather fished during the summer months and cut tree’s during the winter months.  Gram was at home, where everything was done by hand…no such thing as running water, clothes were washed with a scrubbing board and they walked everywhere they had to go.  They worked really hard and persevered through long hours of physical labor from dawn till dusk. 

 Our activity level has certainly changed since then.  We are more sedentary yet some of the time, still eating the way they did years ago, coupled with the mass marketing influences of fast food/convenience processed foods.  Something has to give!! 

 Over the past couple of years, I have travelled around Newfoundland and Labrador to check out restaurants and food availability across our province.  Seems that sometimes natural, healthy foods are not readily available or sometimes the quality was not up to par.  When speaking to managers of business, they said that foods are ordered based on demand.

 Change starts from within…start making a change today…ask your local stores for fresher fruits and vegetables.  Remember, if you remove fat, salt and sugar from foods, you’ll be left with a bland tasting product.  Replace the flavor with spice…cayenne pepper; red pepper flakes, basil, thyme, oregano and cinnamon are just a few examples of ways to jazz up your food!

 Lets change the stats…make your life a healthy balance by including regular physical activity into your routine, and keeping a positive attitude….patience, persistence and positive attitude will help you reach your goals!  Make sure your plate a healthy balance which includes fresh or frozen fruits and veggies, high fibre grain products, healthy protein sources and sources of dairy and alternatives.

 Have a Happy & Healthy Day!

Tara K. Antle, BSc.AHN, RHN, RNCP

Nutritionist/Business Owner

Healthy Balance

www.heatlhy-balance.ca

(709) 722-9555

Yesterday, I was interviewed by CBC’s Radio Noon Host, Ramona Deering about ways to make your holiday season a healthy balance.  Please see link below for the interview…click on Eating Strategies for Christmas and you can listen to the pod cast…it aired today!!  Enjoy

http://www.cbc.ca/radionoonnl/episodes/

Happy Holidays to you and your family!!  Wishing you  Happy, Healthy & Successful 2011!!!

Tara

Tara K. Antle, BSc.AHN, RHN, RNCP

Nutritionist / Business Owner

Healthy Balance

(709) 722-9555

                                                         Making Your Holiday Season a Healthy Balance!!!

Here we are, amongst the Holiday rush, getting things all done for Christmas.  It’s really important that we factor our health into the mix, so here are some tips to help you maintian your health during the holidays!

•Set Realistic Goals for a realistic time frame that work for YOU and your life! 

•Be prepared to fall off the wagon and get ready to jump back on track again!!

•Allow yourself to eat regularly through out the day…never let yourself get hungry!

•Now…how about that treat, cheat or reward???  No need to waste it on food!!

•Make every meal a healthy balance; Make sure you use a plate at social gatherings; Stand/Sit away from food covered tables!

•Chug – a – lug on  water!

•Alcohol…Enjoy in Moderation…Choose light beer, light coolers, dry red wine, vodka, Gin (mixed with water or diet pop)

•Have fun with food; Get the best value for your nutrient buck!

•Exercise regularly – get that body moving!

•Decrease stress levels, get plenty of rest and maintain a positive attitude!

Wishing you and your family a happy, healthy & safe holiday Season!

Tara K. Antle, BSc.AHN, RHN, RNCP

Nutritionist/ Business Owner

Healthy Balance

Elizabeth Towers (Multi Care Therapeutics)  (709) 722-9555

Here’s an article of Interest about Healing Touch Therapy by a collegue of mine,  Anne Marie Duff-Hutton, CHTP, EMP, CSP, BKI, Certified Healing Touch Practitioner…enjoy!!

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Feeling tired and stressed…?

 What would it feel like to have a comfortable place to come and just rest and clear your mind? Many people have remarked that this is actually what they receive in a Healing Touch session. There have been studies shown that balancing our energy system allows us to help rejuvenate not only our bodies but also our minds.

 We have come to realize in this new millennium that there are many ways we can take healing to the next level. Many times we don’t take the time to just rest or focus on eating a well-balanced diet, which together create the energy balance within us. Multiple studies have shown that Energy work does improve the mind,body and spirit.

 Don’t you owe it to yourself to take care of You ….if not who will?

 “Healing may not be so much about getting better as about letting go of everything that isn’t you; all of the expectations, all of the beliefs and becoming who you are”. (Rachel Naomi Remen)

 To book a session or to answer your questions, please call Multi Care Therapeutics at 722-9555. Give yourself this gift today! Isn’t it time…?

 Blessings,

 Anne Marie Duff-Hutton, CHTP, EMP, CSP, BKI

Certified Healing Touch Practitioner

 (Multi Care Therapeutics, 100 Elizabeth Ave., Elizabeth Towers (West Side), St. John’s, NL, A1B 1S1)

Canadian Thanksgiving!

Looks like the Canadian Thanksgiving weekend is just around the corner…here’s a few tips that might be useful in terms of food safety…the article is also on the Healthy Balance Facebook Group page.
http://www.inspection.gc.ca/english/fssa/concen/tipcon/turkdinde.shtml

Have a Happy, Healthy & Safe Thanksgiving with your family and friends!

Tara

Tara K. Antle, BSc.AHN, RHN, RNCP

Nutritionst / Business Owner

Healthy Balance

                                                                                                 New Year’s Nutrition

 Ashley Fitzpatrick from The Telegram did a local story on healthy living and interviewed me as her expert.  Please check out the attached link for full story including a ton of nutrition tips to help kickstart your lifestyle change this year.

http://www.thetelegram.com/index.cfm?sid=321128&sc=85

Have a Happy & Healthy Day

Tara

Tara Antle, BSc.AHN, RHN, RNCP

Nutrition & Wellness Consultant

Healthy Balance – St. John’s, NL

           Life is a certainly a balancing act…why not make it a healthy balance?  Making a lifestyle change that’s permanent is not an easy thing to do…there are ups and downs and struggles in between.   It involves challenging our own personal belief and value systems, letting go of old ideals and introducing new habits.  It’s amazing the deep down relationship and emotional connection we can sometimes have with food…breaking up with these ties is a hard thing to do. Here are a few healthy eating and healthy living tips that can help make your life a healthy balance in 2010 and in the future.

 1)    Get organized:

• Plan your meals ahead of time. Make a list of foods to pick up at the local grocery store. Being prepared and having healthy foods on hand for meals and snacks makes it easier to choose healthier options throughout the day.  Go back the basics, keep it simple … choose fresh natural foods as opposed to processed or boxed foods.

 2) Eat at regular intervals throughout the day:

• Eating at regular time frames during the day will help to regulate your blood sugar levels, control your hunger and give you more energy.  As well, by including a large glass of water each time you eat will help you meet your daily requirements.

 3)   Make every meal a healthy balance

•  No matter where you are or who you’re with for every meal, make sure your plate is balanced.  Half your plate should consist of vegetables, ¼ from a healthy starch (such has whole wheat pasta or whole grain rice), and ¼ protein, such as skinless chicken breast or fish.  Keep in mind, have sauces and salad dressing on the side; look for foods low in sodium, unhealthy fats and sugar; and look for meals that were cooked in a healthy fashion…baked, bbq or broiled.

4) Avoid overeating

•  To prevent overeating at celebrations drink plenty of water, stand away from a food-laden table and place food on a plate rather than eating straight from the buffet or napkin.

 5) Focus on your family and friends

• Socializing is about spending quality time with family and friends. Enjoy mealtimes together. Eat slowly, enjoy your company, savor the flavor and texture of each dish and take small bites. It takes 20 minutes for your brain to realize that you’re full, so taking it slow will help prevent you from overeating.

 6)  Have fun with exercise

• Exercise helps to increase your energy levels; decrease stress levels, promotes a positive attitude and helps to control your weight. Do something you enjoy – have fun with it.

 7)  Get plenty of rest

•  Burning the candle at both ends, so to speak, for an extend period of time, leaves us feeling tired, concentration may be compromised, increases stress levels and can increase our appetite.  We also tend to give into food temptations when we are tired. 

 8)  Be realistic

• Set realistic goals for yourself, based on your own individual body type, activity level, medical conditions and age. Sometimes we look at others and think, “I want to be just like them.” I often hear clients refer to friends who are thin and can eat whatever unhealthy foods they choose. Keep in mind that just because someone else might be thin, does not mean that they are healthy. Food and lifestyle choices impact more than just our waistline … they impact our health, moods and energy levels.

  Following a healthy lifestyle does make a difference to your health.  I’ve seen it first hand in my own clients, right here in Newfoundland and Labrador.  Most have found that their energy levels have increased, attitudes have become positive, stress levels have decreased and they feel good about them selves.  Others have had their physicians reduce or eliminate their cholesterol, blood pressure and diabetes medications!  If they can do it, you can do it too!!

   Make it a healthy balance today!  It’s never too late to start…your life is worth it!  Have a happy and healthy day – everyday!

Tara K. Antle, BSc.AHN, RHN, RNCP

Nutrition & Wellness Consultant

Healthy Balance, St. John’s, NL

  Often, when we think of investments, we think of RRSP’s, stocks, bonds or real estate.  Well, have you thought about the investments you can make for yourself  with regards to your health and well-being in the future?  Lifestyle choices you make everyday can impact your health now and later in life.

     Our province is known as one of the unhealthiest provinces in our country and St.John’s has been identified as the most obese city in Canada!  Congratulations…that’s quite a title to have earned! We can turn this around…Don’t wait until you have a heart attack, get diagnosed with diabetes or become so over weight that it interferes with your day to day routine before you decide to make a healthy lifestyle change!

     Making a lifestyle change that’s permanent is not an easy thing to do…there are ups and downs and struggles in between.   It involves challenging our own personal belief and value systems, letting go of old ideals and introducing new habits.  It’s amazing the deep down relationship and emotional connection we can sometimes have with food…breaking up with these ties is a hard thing to do.   Here are a few tips or small changes that can help improve your health now and in the future.

    Get organized when it comes to healthy eating. Plan your meals ahead of time. The first thing to do is to make a list of foods to pick up at the local grocery store…. being pre-prepared and having healthy foods on hand for meals and snacks makes it easier to choose healthier options throughout the day.  Go back to the basics, keep it simple …choose fresh natural foods as opposed to processed or boxed foods.  By making your own frozen entrees, you can help reduce the amount of preservatives, sodium, fat, and sugar while increasing the amount of fiber and protein.  Simply put, you’ll have healthy foods at your finger-tips that you can grab in a jiffy!

    Get that body moving!  Exercise helps to increase your energy level, decreases stress levels and helps to control your weight.  Take advantage of the seasons…perhaps it is the perfect time of year to get out for a walk on a nice day; go sliding, skiing or skating: visit a local fitness center; go for a bike ride; go for a roller skate or even go for a swim.  The key is to do something that you enjoy! Have fun with it!

   Reducing stress helps to prevent medical conditions, such as cardiovascular disease, insomnia, muscle tension and depression. Find a stress reliever that works for you.  Here’s a couple of idea’s…get out & go for a walk in a peaceful setting; relax, take a hot bath & don’t forget the candles…do something good for yourself; you deserve it!

   Following a healthy lifestyle does make a difference to your health.  I’ve seen it first hand in my own clients, right here in Newfoundland and Labrador.  Most have found that their energy levels have increased, attitudes have become positive, stress levels have decreased and they feel good about themselves.  Others have had their physicians reduce or eliminate their cholesterol, blood pressure and diabetes medications!  If they can do it, you can do it too!!

  Invest in yourself now for a healthier future!  It’s never too late to start…your life is worth it!  Have a happy and healthy day – everyday!

Tara K. Antle, BSc.AHN, RHN, RNCP
Nutrition & Wellness Consultant
Healthy Balance – St. John’s, NL
tara@healthy-balance.ca