Wellness Works!

Silence is Golden

It seems in our overly noise-cluttered lives, between smartphones, ipods, radios, computers and TV - we are always 'on'. Constantly being stimulated and quite frankly, often feeling 'addicted' - to checking our phones or email. As a result, it can become more and more difficult to 'unplug' and just BE. With yourself. 

That unfamiliarity can make us actually feel uncomfortable. So we turn on the radio. Check our phone. Write a few emails. But that lack of inner calm can make us feel empty and without depth. Taking time to BE - without distraction, I believe is key to our well-being. Here's a few tips to get a little more silence into your life:

1. Discover what silence is for you. It doesn't have to mean 'lack of noise'. It could be sitting on the porch watching the leaves blow. Or listening to birds as you sip your morning tea. Experiment and find what brings you PEACE.

2. Take advantage of that daily alone time in the bathroom! Truly be present, breathe and enjoy your daily shower. Sounds silly but how many times do you stand there, going through the motions, thinking about everything you have to do when you get out of there and really missing the whole experience?? Take a moment to take it in, be present - feel the warm water on your skin, smell the scent of your shampoo and be conscious of how pleasant it is to be there in that moment. 

3. Take a tech break! Try it for just an hour this weekend. Turn everything off. Don't worry you may feel restless at first, but just be with it - it will pass. Aaaahhh... silence is golden.

Wishing you Wellness,

Dr. Shamira

www.artofwellness.ca

 

Diabetes-Prevention Lifestyle!

As you all have certainly heard, Type II Diabetes is on the rise in North America - for many reasons, namely the obesity crisis, however even young, seemingly 'healthy' folks are having insulin resistance and border-line diabetes. Its can be daunting and scary BUT, diet & exercise are absolutely within each person's control and when it comes to diabetes, that can mean everything. 

Here are 5 steps to helping us prevent Diabetes from entering our lives:

1. Lose weight. One of the main risk factors for type II diabetes is being overweight - especially having fat stored around your waist.

2. Break a sweat. 30 minutes of exercise to raise your heart rate five times a week can help prevent or delay Type II Diabetes.

3. Use cinnamon! 1/2 teaspoon daily has been shown to increase glucose metabolism. Sprinkle on your oatmeal, have it in yogurt or even in your tea or coffee.

4. Get your zzz's. People who sleep fewer than five hours a night are at increased risk, according to Penn State College of Medicine Research.

5. Practice oral hygiene! Yes, you never thought there would be a connection, did you? Well, periodontal (gum) disease can cause inflammation in the body which in turn reduces insulin sensitivity and can make managing glucose levels more difficult. 

Hope these few practical tips can be a reminder to keep our blood sugar levels in check in more ways than simply from dietary choices alone.

 

Leftover Turkey? -- Try this recipe!

Hope everyone had a wonderful, tummy-filling Thanksgiving! If you were in charge of making the turkey this year, or got a huge container of left-overs to take home, have no fear - you don't need to eat turkey sandwiches for the next week! Check out this delicious recipe I've used to make leftover turkey into a hearty soup! Takes approximately 45minutes and makes 6-8 servings. 

Bon A petit! 

Turkey & Squash Soup

INGREDIENTS

• 2 teaspoons canola oil
• 2 leeks, trimmed, chopped and rinsed
• 1 red bell pepper, chopped
• 3 cloves garlic, minced
• 4 cups reduced-sodium chicken broth
• 1 1/2 pounds butternut squash, (1 small to medium), peeled, seeded and cut into 1-inch cubes
• 2 tablespoons minced fresh thyme, or 2 teaspoons dried thyme
• 1 1/2 teaspoons ground cumin
• 1 pound turkey, cut into 1/2-by-2-inch strips
• 2 cups frozen corn kernels
• 2 tablespoons lime juice
• 1/2 teaspoon crushed red pepper
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

 

PREPARATION

1. Heat oil in a large pot over medium-high heat. Add leeks and bell pepper; cook, stirring often, until the vegetables begin to soften, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth, squash, thyme and cumin; cover and bring to a boil. Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.
2. Add turkey and corn; return to a simmer and cook until the turkey is just cooked through, 3 to 4 minutes. Add lime juice and crushed red pepper. Season with salt and pepper.

NUTRITION

Per serving: 238 calories; 3 g fat (1 g sat, 1 g mono); 33 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 274 mg sodium; 555 mg potassium.

(Courtesy of Eatingwell.com)