tired & inspired

Experts say that chocolate—particularly dark chocolate—may help reduce the stress hormones that are swarming in your body. In fact, a recent study by researchers in Switzerland, published in the Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety.

Skip the coffee and have a spinach salad instead, says Joanna Dolgoff, MD, author of Red Light, Green Light, Eat Right. “Folic acid, or folate, helps your body to process and lower homocysteine levels,” says Dr. Dolgoff. “High levels of homocysteine are associated with damage to blood vessels, in addition to interfering with the flow of blood and nutrients to the brain. Impaired blood flow may leave you feeling sluggish or slow to process or recall information.”The best way to get a boost? Eat folate-rich foods like spinach and other leafy green vegetables.

Cranky: Eat an Apple with Peanut Butter

Crankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again. To blast irritability, “eat combination foods at each meal and snack,” says Dr. Dolgoff. “Combination foods contain a carbohydrate in combination with either some protein or some fat. Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time. A great example of a combination snack is an apple with peanut butter. The apple is your healthy complex carbohydrate and the peanut butter is a healthy fat. Combining these powerhouse foods tastes delicious and gives you energy that lasts for hours!”

Salmon, which is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety. “Regular consumption of omega-3s has extensive research support for both the prevention and treatment of clinical depression. And there’s growing evidence that omega-3s also help reduce anger and irritability,” says Stephen Ilardi, PhD, author of The Depression Cure. While there are plant-based sources of omega-3s, Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel,” he says.

Angry: Sip Green Tea

If you need to calm down fast, consider sipping a cup of green tea, says Jacob Teitelbaum, MD, a researcher, nutrition expert and author of Beat Sugar Addiction NOW! Here’s why: “Green tea contains theanine, which calms you and helps you maintain clear concentration and focus,” he says. Green tea’s modest amount of caffeine won’t send you into an angry rage, either; it’s gentler on your body than coffee.

Sadness may have something to do with a deficiency of vitamin D in your diet. “This nutrient has many different roles in the body, one of which is to help in the production of serotonin,” says Dr. Dolgoff, explaining that serotonin is a neurotransmitter known as the “feel-good hormone” that can help you feel calm, relaxed and happy. If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms. “Depending on your diet, you may also need to take a calcium and vitamin D supplement,” adds Dr. Dolgoff.

May 09

so dang good.

i know i’m a bit late to party on this one, but it’s absolutely brilliant. such a fantastic program. i get completely lost in it. if historical dramas appeal to you even a little bit, give it a shot.

the downside of a hot spring season…

a late april frost seems to have destroyed a huge portion of ontario’s apples. it actually wasn’t so much the frost that did it, it was the warm march temperatures. the sap started flowing and the flowers were blooming earlier than normal and when that inevitable cold blast came back for one last shot, the process was too far along to remain dormant.

Tom Chudleigh, owner of the famous Chudleigh’s Apple farm, estimates the frost killed 50% of his apples, most of his cherries and many of his strawberries. luckily, he adds that his 10 hectares of raspberries and 7 hectares of blueberries are OK.

get ready to pay up for local apples this fall and be prepared to buy them from other countries *sniff*

May 07

let’s talk about arctic char for a moment….

so i accidentally brought this fish home today. i meant to buy some cheap white fish and the lady behind the counter told me she’d debone it for me and to come back. when i returned, i grabbed the package she gave me and my jaw dropped when i saw the price….and then i saw that it was labeled “arctic char”. i pointed it out and she said she mislabeled it so she repriced it and i took it home.

dinner time rolls around and i open it up and BAM….what the heck is that??! i’ve never made arctic char before and i’m not sure i had even tried it. after a quick google search, i learned that i should scrap the simple butter/garlic thing i was going to do with the white fish and try something a bit more asian inspired. so here’s what i concocted:

so i mixed all of the above together and soaked the fish in it for a while. i cooked it in a shallow dish, skin side down, for 16 minutes at 400 (checking halfway and redistributing the sauce) and it was the.best.fish.i’ve.ever.made.

a new favourite for sure. i recommend you pick it up if you happen to notice it where you normally buy your fish (even though it might be a bit of a splurge).

p.s. i ate it with steamed broccoli tossed with a touch of sesame oil and a carrot/parsnip pancake.

p.p.s. i should have sprinkled a bit of chopped scallion on top of the fish, but i forgot to…

fowl with pearls

i love this. my renovation is 99% finished and this portrait will grace one of my new walls. before and after pics to come very soon.

May 06

bread bowl breakfast

Preheat your oven to 350ºF. Slice off the top of each roll and scoop out the soft bread inside, leaving the sides of the roll intact. Brush the inside of each roll with the melted butter and season with salt and pepper.

Let your guests fill the roll with their favorite toppings (see suggestions below). Crack an egg or egg white on top, season with salt and pepper, and place on a cookie sheet. Bake for 10-12 minutes and then cover the pan loosely with foil. Bake an additional 20-25 minutes, or until the egg is just set.

Suggested fillings: grape tomatoes, cilantro, parsley, thyme, shredded cheese, herbed goat cheese, caramelized onions, pre-cooked breakfast potatoes, spinach artichoke dip, deli ham, cooked sausage, crumbled bacon, onions, mushrooms, spinach, feta cheese.

a sweet lesson on patience.

A NYC Taxi driver wrote:

I arrived at the address and honked the horn. After waiting a few minutes I honked again. Since this was going to be my last ride of my shift I thought about just driving away, but instead I put the car in park and walked up to the door and knocked.. ‘Just a minute’, answered a frail, elderly voice. I could hear something being dragged across the floor.

After a long pause, the door opened. A small woman in her 90’s stood before me. She was wearing a print dress and a pillbox hat with a veil pinned on it, like somebody out of a 1940’s movie.

By her side was a small nylon suitcase. The apartment looked as if no one had lived in it for years. All the furniture was covered with sheets.

There were no clocks on the walls, no knickknacks or utensils on the counters. In the corner was a cardboard
box filled with photos and glassware.

‘Would you carry my bag out to the car?’ she said. I took the suitcase to the cab, then returned to assist the woman.

She took my arm and we walked slowly toward the curb.

She kept thanking me for my kindness. ‘It’s nothing’, I told her.. ‘I just try to treat my passengers the way I would want my mother to be treated.’

‘Oh, you’re such a good boy, she said. When we got in the cab, she gave me an address and then asked, ‘Could you drive
through downtown?’

‘It’s not the shortest way,’ I answered quickly..

‘Oh, I don’t mind,’ she said. ‘I’m in no hurry. I’m on my way to a hospice.

I looked in the rear-view mirror. Her eyes were glistening. ‘I don’t have any family left,’ she continued in a soft voice..’The doctor says I don’t have very long.’ I quietly reached over and shut off the meter.

‘What route would you like me to take?’ I asked.

For the next two hours, we drove through the city. She showed me the building where she had once worked as an elevator operator.

We drove through the neighborhood where she and her husband had lived when they were newlyweds She had me pull up in front of a furniture warehouse that had once been a ballroom where she had gone dancing as a girl.

Sometimes she’d ask me to slow in front of a particular building or corner and would sit staring into the darkness, saying nothing.

As the first hint of sun was creasing the horizon, she suddenly said, ‘I’m tired.Let’s go now’.
We drove in silence to the address she had given me. It was a low building, like a small convalescent home, with a driveway that passed under a portico.

Two orderlies came out to the cab as soon as we pulled up. They were solicitous and intent, watching her every move.
They must have been expecting her.

I opened the trunk and took the small suitcase to the door. The woman was already seated in a wheelchair.

‘How much do I owe you?’ She asked, reaching into her purse.

‘Nothing,’ I said

‘You have to make a living,’ she answered.

‘There are other passengers,’ I responded.

Almost without thinking, I bent and gave her a hug.She held onto me tightly.

‘You gave an old woman a little moment of joy,’ she said. ‘Thank you.’

I squeezed her hand, and then walked into the dim morning light.. Behind me, a door shut.It was the sound of the closing of a life..

I didn’t pick up any more passengers that shift. I drove aimlessly lost in thought. For the rest of that day,I could hardly talk.What if that woman had gotten an angry driver,or one who was impatient to end his shift? What if I had refused to take the run, or had honked once, then driven away?

On a quick review, I don’t think that I have done anything more important in my life.

We’re conditioned to think that our lives revolve around great moments.

But great moments often catch us unaware-beautifully wrapped in what others may consider a small one.

May 04

a freaking fantastic show.

RIP Adam Yauch

May 03

May 02

slow cooker honey sesame chicken

i haven’t tried this yet, but it’s going to be dinner tomorrow night…it looks delicious and the sweet/salty thing is just what i seem to be craving these days :)

4 boneless, skinless chicken breasts (thighs would be fine too)
Salt and pepper
1 cup honey
1/2 cup soy sauce
1/2 cup diced onion
1/4 cup ketchup
2 tablespoons vegetable oil (could also use olive oil or canola oil)
2 cloves garlic, minced
1/4 teaspoon red pepper flakes (optional - doesn’t really add heat, just adds more flavor)
4 teaspoons cornstarch dissolved in 6 Tablespoons water
Sesame seeds

Directions:
Season both sides of chicken with lightly with salt and pepper, put into crock pot. In a small bowl, combine honey, soy sauce, onion, ketchup, oil, garlic and pepper flakes. Pour over chicken. Cook on low for 3-4 hours or on high 1 1/2 – 2 1/2 hours, or just until chicken is cooked through. Remove chicken from crock pot, leave sauce. Dissolve 4 teaspoons of cornstarch in 6 tablespoons of water and pour into crock pot. Stir to combine with sauce. Replace lid and cook sauce on high for ten more minutes or until slightly thickened. Cut chicken into bite size pieces, then return to pot and toss with sauce before serving. Sprinkle with sesame seeds and serve over rice or noodles.

*You can also sprinkle more red pepper flakes on top if you want more heat.

Apr 23

lemony garlicky goodness

4 oz dry spaghetti
1/4 cup grated parmesan
2 tsp olive oil
1 clove garlic
1/2 lemon
2 tbsp pine nuts
5-6 basil leaves, chiffonaded

First, start your garlic oil. Pour in olive oil and chopped up garlic into a small frying pan and let it cook over low, until the garlic starts to brown on edges. Immediately remove from heat and reserve.

Chiffonade some basil leaves (thinly slice) and add it to the cheese and pine nuts and dump them into a bowl with the garlic oil, garlic chunks and all. Squeeze in lemon juice. Throw in the spaghetti and toss until well combined. Plate, crack some black pepper on it, and nom.