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Pappardelle with a Wild Salmon and Arugula Roasted Tomato Rose Sauce

Andrea Falcone Recipes Leave a Comment

My two favourite things about this time of year are wild salmon and fresh greens from the garden! So, with so much arugula coming on the daily, mixed with a little TV-time with my parents, this beautiful recipe came to me.

Serves 8

Ingredients

  • 2, 255 g Pints, Cherry Tomatoes, washed and dried
  • 4 Cloves garlic, peeled
  • 3 tsp Fresh cracked Himalayan salt, divided
  • 5 Tbsp Extra Virgin Olive Oil, divided
  • 6 Cups Arugula, chopped
  • ½ Tbsp Sugar *optional
  • 1 Shallot, peeled and chopped
  • 1.5 Lb Fresh Wild Sockeye Salmon
  • 1 Cup Cooking Cream
  • 500 g Pappardelle Pasta

Directions:

  1. Preheat oven to 350 degrees Fahrenheit. Line a baking sheet with foil paper.
  2. In a medium bowl, mix the washed cherry tomatoes and garlic cloves with 1 tsp cracked Himalayan salt and 3 Tbsp of olive oil. Stir to combine and spread on baking sheet.
  3. Roast in the oven for 25-28 minutes stirring once in between.
  4. While tomatoes roast, wash and chop the arugula, leaving aside in a bowl. If the arugula seem bitter, you can mix in ½ Tbsp of sugar. Peel the shallot and chop, leaving aside in a bowl.
  5. Rinse the salmon, and rest on paper towel on a dish. Add a drizzle of olive oil and fresh cracked black pepper and salt to the flesh.
  6. Preheat a cast iron skillet, non-stick fry pan, or stovetop grill to medium-high heat. Place the salmon filets, flesh-side down, searing for 3 minutes. Flip over and continue to cook, skin-side down for 1-2 more minutes. Remove from heat and place in a casserole dish with a lid.
  7. Once the cherry tomatoes have finished roasting, remove the pan from the oven and gently press the cherry tomatoes so that their juices escape.   Be careful not to squirt the juices all over you!
  8. Place a large wok or skillet on the stove and heat 2 Tbsp olive oil over medium heat. Add the shallot and sauté for 2-3 minutes. Add the cherry tomatoes and all of their juices and continue to sauté for a few minutes. Add the cooking cream and bring to a low simmer, gently mixing with a whisk.
  9. While sauce simmers, boil a pot of water with salt for the pasta.
  10. Once the water boils, add pasta and cook until just al dente (they will finish cooking in the sauce).
  11. While the pasta cooks, remove the sauce from the burner and pulse briefly with an immersion blender to allow the sauce to thicken up slightly. Place the sauce back on the stovetop on low heat. Break up the salmon into small pieces, ensuring you remove all of the skin and add to the sauce. Add the arugula, and 2 ladles of the pasta water to soften the arugula.
  12. Stir the sauce to combine all of the ingredients, and bring to a light simmer. The sauce will be slightly watery but that is OK!
  13. Once the pasta has reached al dente, use a slotted spoon or spaghetti server to add the pasta to the sauce. Allow the pasta to finish cooking in the sauce, ensuring you stir often, for about 3-5 minutes.
  14. Plate the pasta into bowls, topping each plate with a spoonful of the sauce.

Enjoy with your favourite people!! Even if that is your beautiful self

Switch this recipe up!

  • Gluten Free – Change pasta to rice, thinking of a stew or curry-style dish
  • Dairy Free – Use full fat coconut milk (I would also suggest the rice in place of pasta for this switch), or Cashew Cream
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Polenta-Tot Poutine

Andrea Falcone Recipes Leave a Comment

What is polenta? That’s the question I get many times when I make a dish including it! I mean, I grew up on polenta, and I love getting experimental with it now in different ways! But many people may not know how to use it or be scared to cook with it! Not anymore. Polenta is cornmeal, boiled with water or broth to form into a sticky pancake-like food to then enjoy as you wish! BUT here’s a recipe to celebrate Canada’s 150th Birthday….a-la-poutine style! Serve this up at your next BBQ and you’re sure to have a winning dish for everyone to enjoy.

Serves 12 people

Ingredients:

  • 4 Tbsp Butter
  • 2 Tbsp Fresh thyme, chopped
  • 1 Clove Garlic, minced
  • 2 tsp Fresh Cracked Sea Salt
  • 2 Cups No Sodium Vegetable Broth
  • 1 Cup Water
  • 2 Cups Cornmeal

For the Feta Cheese Curds:

  • ⅓ Cup Finely Chopped Fresh Dill
  • 1½ Tbsp Dijon Mustard
  • 3 Tbsp Extra Virgin Olive Oil
  • 2 Cups Crumbled Feta Cheese

Directions:

  1. Line a large baking sheet with parchment paper.
  2. In a large saucepan, melt the butter over medium-high heat. Add the thyme, garlic, salt and allow for all flavours to blend, about 2 minutes.
  3. Add the broth and water, bringing to a boil. Once boiled, lower the heat to medium-low, gradually whisking in the cornmeal.
  4. Once all cornmeal is added to the saucepan, continue to whisk for about 3-5 minutes until the cornmeal is dissolved, holding the same consistency throughout.
  5. Scrape polenta onto prepared baking sheet, evenly distributing the polenta so that the tops are smooth.
  6. Refrigerate for one hour, or up to 24 hours ahead of time.
  7. Once polenta sets, remove from the fridge and preheat oven to 375o
  8. Cut polenta into small 1-inch squares, or whatever shape you’d like and place on an ungreased baking sheet. (you can use the same baking sheet the polenta was in the refrigerator on, but remove the parchment paper).
  9. Place the polenta squares in the preheated oven and bake for 20 minutes, turning each square over at the halfway point.
  10. While the polenta tots bake, prepare the feta cheese curds. Mix together the dill, Dijon and olive oil in a medium-sized bowl. Add in the crumbled feta and stir to combine all ingredients.
  11. Once the polenta tots are baked, make individual servings or serve the whole dish on a large platter with the feta cheese curds mixed in between or simply on top.

 

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Crispy Baked Calamari

Andrea Falcone Recipes Leave a Comment

Calamari may be one of our favourite appetizers to order at a restaurant.  Grilled or fried, it’s often a go-to to start a meal off with including protein and flavour!  I figured since it’s such a go-to I would figure out how to make it at home, so that I know how it all goes down, and can whip it up whenever the crave hits!  and O-M-G! So simple and delicious!  Check out this recipe which is a win-win any time.

Serves 4-6

Ingredients:

  • 1 Lb Calamari Rings and Squid, fresh or thawed from frozen
  • 2 Tbsp Cornstarch
  • 4 Tbsp Olive Oil
  • ½ Cup Cornmeal
  • ½ Cup Panko Breadcrumbs
  • 2 Cloves Garlic, minced
  • 2 tsp Salt
  • 1 tsp Fresh ground pepper
  • Fresh Lemon wedges
  • Fresh thyme or dill for garnish

For the Avocado Dipping Sauce

  • 2 Ripe avocados
  • ½ Cup Fresh thyme or dill
  • ½ Lemon, juice from
  • 2 Cloves Garlic
  • Fresh cracked black pepper and salt

Directions:

  1. Preheat oven to 400o
  2. Line a large baking sheet with parchment paper.
  3. Clean and rinse the calamari rings and/or squid, allowing to dry on paper-towel.
  4. Once dried, sprinkle with cornstarch and evenly coat.
  5. In a dish, combine the cornmeal, panko breadcrumbs, minced garlic, salt and pepper. Stir to combine.
  6. Drizzle the olive oil over the calamari rings and/or squid, tossing to evenly coat.
  7. Dip the pieces of calamari and/or squid in the cornmeal-panko mixture and place each piece on a baking sheet.
  8. Bake in pre-heated oven for 22 minutes, turning the pieces over at the half-way point.
  9. While the fish is cooking, prepare the avocado dipping sauce. Combine all ingredients in a food processor. You may choose dill or thyme as your herb of choice, depending on the flavor profile you prefer! Once all ingredients are combined, scoop out into a bowl until the calamari are ready.
  10. Once the calamari are cooked, place on a dish, garnishing with fresh thyme or dill and fresh lemon wedges.

 

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Soft and Chewy Granola (aka~ The Best Mistake I Ever Made)

Andrea Falcone Recipes Leave a Comment

My friends I’ve shared this recipe with also know this one as “the best mistake I ever made”! In an attempt to make my own granola bars, I may have altered a few of the ingredients this way and that which prevented the ingredients to hold together well into a bar, but did it ever make a great crumble mixture!! Which today, I make once a month and hold in the fridge as my granola. A great fridge staple to have with yogurt as a snack, added to cereal, or enjoy on its own!

Serves: 18, -Cup portions

Ingredients:

  • ½ Cup Unsalted dry roasted pumpkin seeds
  • ½ Cup Unsalted Dry roasted sunflower seeds
  • ½ Cup Lightly salted cashews, chopped
  • 1 ½ Cups Large Flake Oats
  • ⅓ Cup Dried apricots, chopped
  • ⅓ Cup Dried Cherries, chopped
  • ⅓ Cup Dried Rasins, chopped
  • 2 Tbsp Cinnamon
  • ¾ Cup Natural Peanut Butter
  • ¼ Cup Honey

Directions:

  1. Mix the first 8 ingredients into a bowl.
  2. In a larger microwaveable bowl, add the peanut butter and honey. Microwave for about 15-30 seconds (depending on the intensity of your microwave), so that the ingredients mix together well with a spoon.
  3. Once the peanut butter and honey are well mixed, pour the oat mixture into the peanut butter and honey mixture, stirring well until everything mixes together.
  4. Place the mixture into the refrigerate for 20 minutes or up to a day (if you’re not in a rush to eat it)!
  5. Once ready, remove the bowl from the fridge and break it apart with a spoon. Place in a large container and keep in the fridge to keep fresh.

You can choose whichever dried fruit you would like to use. I use these three because I like the combination and often have them all on hand! Try dried apples, figs, Gogi berries or whatever you’d like.

Are You Hard on Yourself?

Andrea Falcone Uncategorized Leave a Comment

The conversations I have on a daily basis with others, both professionally and personally, help to spark the conversations I want to have with all of you through this blogging platform. Over the month of April I found myself saying, as well as hearing from my circle of people, “don’t be so hard on yourself”! So it seems only appropriate to try to get to ‘why’ so many of us can embrace the support amongst those around us to recognize all of the value in our accomplishments, yet then be so hard on our own selves for not quite getting to or reaching what we had set as our intention.

We live in a culture where doing more seems to be the main thing to stay on top of for the next day to come. You know how I feel about goals… just have a read here, here and here as a start! We need them, whether they’re small or big, or simply, “I want to just get through today with a smile on my face at the end of it”. Goals are defined by you, the individual, based on what YOU want to achieve, not what others want you to achieve. And if we don’t achieve those goals or set things-to-do list, have we failed? Are we hard on ourselves? Well, I think that has to do with your expectations and your perspective!

The expectations we put on ourselves are for our own growth, our own responsibilities, and I truly think they’re important to have – BUT, that’s simply my perspective! What we need to recognize is whether those expectations are being put on us from our own thoughts, our own goals, or from others. I find this so frustrating in the “dieting and health business”. We are flashed with so many unrealistic diets, diet programs, fitness programs, or whatever it may be, that amplify the before and after of said person, and if you try that “program” out and don’t reach the same results promised to you from said company, how do you feel about yourself? Or rather, how are you supposed to feel about yourself? Do you feel you’ve failed? That you’re not good enough? In my profession, with the clients and groups I see, the programs I develop and the lectures I give, it always comes down to that – what about this diet? What about that diet? Hey, what about YOUR life? Your diet? Your goals? Your expectations of yourself and your realistic views of what your lifestyle is all about and finding what will fit, is only yours to decide. The marketing tactics and easy-as-1-2-3 programs that are out there are not often looking after your lifestyle and health. And why do I know this? Because, well, it’s not as easy as 1-2-3. Especially if you’re an adult with set behaviours and patterns in your life. Can we drop 10 pounds in 5 days – sure we can! But it’s not realistic for your long-term life and that’s what you should try to ask yourself before jumping on another wagon.

It’s about being honest with yourself. What type of coaching or accountability do you need? What resources do you have at your fingertips? Many times I work with people and they are successful, but at some point during the process, something may happen and we need to side step to reflect on what resources are available around them to use to support them at that time to help get them to the next step. It can be done! So before you step into the “I’ve failed again” or “What is wrong with me” mindset, stop that thought and ask yourself, “what of this strategy didn’t work for me that I have to change?” Is this truly a priority for me right now, or is the fact that changing jobs, getting my kids through dance competition season, supporting my child through something, buying a house, planning a wedding, getting my finances in order – whatever it may be in your life – needs to take precedence at this point? It doesn’t mean you’ve failed. There is a time for everything, and if your health is worth it, which I know it is, you will find that time to make it a priority and give it the attention it needs.

Before you start the riff-raff about what you did wrong though, celebrate what you did right! Is it simply that you slipped but recognized it? Hey, that’s you being aware, so a light bulb is flashing at you. And remember, at the end of the day, to do what you need or want to do for You and Your health. Setting out to do something to please other people, or to “look” a certain way is not a great starting point. You! You are important! You are capable and able…just look at all that’s around you and start tapping into those resources and your own set of skills that you already have!

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Pesto Shrimp and Rapini Barley Risotto

Andrea Falcone Recipes Leave a Comment

If you know me, and follow my blog, you may be pretty familiar with my love for pesto! Just check out this recipe here….oh and this one here too. And to prep you for gardening season, have a read here! When you have an overabundance of basil growing in the garden during the summer, it can be difficult to use it all up at once, but preserving it into homemade pesto is a great opportunity to quickly flavour up any dish when needed! Check out one of my favourite pesto recipes here.  This past Friday night was one of those evenings where I thought I had to stop at the grocery store….but a quick scan in my head of what was in the freezer, topped with an extra green veggie I had picked up earlier in the week, I was set for dinner!

Serves: 4

Ingredients:

  • 1 Cup Dried Barley
  • 2½ -3 Cups Water
  • ½ Cup Dry white wine
  • 2 Tbsp Extra virgin olive oil
  • 1 Bunch Rapini
  • 16 Large Shrimp, thawed, shelled and de-veined
  • 1½ Cups Frozen Green Peas, thawed
  • ⅓ Cup Pesto
  • ½ tsp Salt
  • Extra virgin olive oil for flavor
  • Grated Fresh Parmesan Cheese

Directions:

  1. Rinse 1 Cup of Barley and place in a large saucepan with 2 Cups of water (*note, you would normally need 3 Cups of water, but in this case, we are making risotto, so check out below). Place on high heat and bring to a boil. Once at a boil, remove the lid and lower heat to medium-low to continue cooking for about 30 minutes. Prepare the remainder of the dish as per the directions below, while keeping an eye on the barley. As the barley soaks up the water, add about ½ Cup of water at a time until the barley is cooked, including ½ Cup dry white wine in there too!
  2. Meanwhile, wash and trim the rapini, cutting slits at the bottoms of the stems to help release some of the bitterness as they steam, and soften quicker.
  3. Place a large pot of water on the stove to boil for the rapini. Once boiled, add the rapini and cook for about 2 minutes. Remove and allow to drain in a colander.
  4. Cook the shrimp in a small fry pan. Once cooked, leave aside.
  5. Reserve 8 whole shrimps if you’d like to top each portion off at the end.  Chop up the rapine and remaining shrimp into small pieces.
  6. Once you add the last ½ Cup of water to the barley, add the green peas, pesto, and salt into the saucepan mixing all ingredients together. Cook on low heat for about 5 minutes. *Keep an eye on the barley making sure it doesn’t dry up, adding a bit more water (or vegetable broth) if needed.
  7. Add the rapini and shrimp pieces and stir to combine.
  8. Serve into individual plates, topping with 2 shrimp and freshly grated parmesan cheese.
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Green Pea and Basil Pesto

Andrea Falcone Recipes, Uncategorized Leave a Comment

Did you know that ‘pesto’ is not only made with basil? Sure we may associate pesto with basil most often, but parsley, arugula, mint, fresh dill, fresh sage, or anything else you can think of can be made into a pesto. I grew up with the basil kind, freshly made from all of the basil growing in the garden, and during a trip to New Zealand, I set my taste buds on a mint pesto with Asiago cheese! It was incredibly delicious. So get creative with whatever you may have in abundance. One of my favourite new creations is below! You know me, adding in some extras wherever I can.

Ingredients

  • ¾ Cups Shelled Walnuts
  • 4 Garlic cloves
  • 1 Cup Green Peas, thawed
  • 1½ Cup Basil, firmly packed
  • 1 Lemon
  • ⅔ Cup Asiago cheese, grated *or Parmesan Cheese if you’d like
  • 5-6 Tbsp Extra virgin olive oil

Directions:

  1. Add the walnuts in a food processor and pulse about 15 times. Add the garlic cloves and pulse to mix into the walnuts.
  2. Add the green peas, basil, juice of 1 lemon and pulse to combine all ingredients.
  3. Add the cheese and allow to combine while adding in about 2 to 3 Tbsp of Extra virgin olive oil at a time until the mixture turns into its desired consistency.
  4. Add to your favourite dish as a sauce to enjoy the flavours.

Other Uses:

  • freeze into individual portions (think ice cube trays) to have ready on hand for your next dish.
  • add as a spread to an egg sandwich

 

Do you Eat with Your Eyes, Mouth, Heart, Nose or Stomach?

Andrea Falcone Health Leave a Comment

The start of spring brings this wonderful feeling to my heart, my eyes and to my stomach!! But it IMG_4019starts in my eyes!! I often look at this picture I took of my garden tomatoes last summer to remind me that the journey is going to start again all over again soon and what new vegetables will tickle my palate and inspire me with some recipes!

As we head into the warmer weather (I swear it’s coming!), there are so many great things to think about when it comes to the vast opportunity that could surround our weekly grocery list: fresh local foods will be in greater abundance! The larger amounts of nutrients in whole, natural foods – fresh always better, as they have traveled shorter distances, and therefore nutrients are better preserved – is just one great thought to consider. But do we all eat with our eyes? Do you think this way too? Food plays with our emotions, as I have often written about, personally gone through, and now in recognizing that, have learned to view food as the fuel that moves me through my day.   Many people are tempted by foods in other ways, and registered dietitians alike often try to recognize whether people are eating with their eyes, their mouth, their heart, or their stomach. I throw nose in, because you and I both know that that initial scent of some foods, can then shift our wanting to eat with our mouth as we begin salivating (think hangry and angry after driving 45 minutes in traffic to get home, and making sure you stop to pick up bananas for tomorrow with that fresh roasted chicken or French fries smacking you in the face when you walk into a grocery store).

True hunger comes from our stomach – which actually only makes up about 5 to 10% of when the majority of people actually eat. Everyone is different, and have their own habits and behaviours when it comes to food, but it is a great exercise for you to stop for a moment before you eat, or find yourself reaching for a cookie or that nut bowl on your countertop as you pass by to throw something into the sink and ask yourself, “Am I actually hungry now? From my stomach?”  I learned this about 8 years ago when I was able to teach the Craving Change program with a group of individuals, and it has evolved in so many ways with the education I provide now!  As you practice mindful eating, it will eventually lead you down the path of intuitive eating, which is the most incredible thing when you can hear your body saying, ‘you want some crunchy veggies’ or ‘maybe some salt tonight’ or one of my strongest cues ‘You need some iron, it’s energy kick time’!

So, whether you do eat with your heart (emotions), mouth (salivation – often from smelling something), eyes (possibly colour, which could mean nutrients for my body) or stomach (true hunger), it’s an interesting little lesson you could try. Start by asking yourself these questions to see how you may be able to shift your perspective and desire or cravings for foods!

1.  Do I chew foods slowly and allow myself to taste the flavours and feel the textures in my mouth?

2. Do I make sure there are more than 3 colours of foods that make up my meals?

3.  Do I see a commercial or advertisement on television and automatically want a similar type of food?

4.  Do I graze on snacks such as crackers or nuts throughout the day?

This is by no means a comprehensive list, but definitely one to start you on your path of mindful eating to support a food as fuel mentality.  Think colour as you head into April!  Take a few extra minutes in the produce aisle of your local grocery store, or better yet, venture to the family-run supermarket!  There are so many wonderful things happening — embrace them with all of their colours!

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~Friday Night Frenzy~ Baked Sole, Roasted Veggies and Lentil Pilaf

Andrea Falcone Recipes Leave a Comment

Do you sometimes wait for that phone call to say, “I’m 15 minutes away” to make sure dinner will be ready to serve for when the whole family is home? I grew up like this. We ate together as a family each night, and still aim to have at least one family dinner meal bringing everyone together. Sometimes this can be difficult with “hangry” kids, or bed times that may be earlier than when the last person gets home, so we adjust when we need to and when we can. This is one of those dinners that you can prep, and when you get that call, pop it all into the oven to finish cooking off! It was one of those Friday night eats for me and my family, where I knew I have to disconnect from the rest of the world and cook!  I hope you can enjoy it just as much with yours too!

Serves: 4

Ingredients

Lentil Pilaf*

  • 1 Cup Dried lentils, rinsed
  • 2 Tbsp Avocado or Flaxseed oil
  • 3 Carrots, chopped
  • ½ Fennel, chopped
  • ½ Red onion, chopped
  • 1 Tbsp Apple Cider Vinegar
  • ½ Orange, juice of
  • 2 Tbsp White wine
  • Salt and Pepper
  • 2 Tbsp Chopped Dried Cherries
  • 4 Tbsp Roasted Pumpkin Seeds

Baked Wild Filet of Sole

  • 4 Wild Sole Filets
  • 4 Tbsp Butter, divided
  • 2 Tbsp Extra virgin olive oil
  • 2 Cloves Garlic, minced
  • 1/2 Lemon, juice from
  • Fresh Cracked Pepper
  • 2 Tbsp Capers
  • 3 Tbsp Finely chopped Fresh Parsley

Roasted Vegetables

  • 1 bunch Asparagus, trimmed and rinsed
  • 3 Yellow Zucchini, sliced
  • 2 Tbsp Avocado or Flaxseed oil
  • 1/2 Lemon, juice from
  • Salt and Pepper to taste

Directions:

To prepare the Lentil Pilaf

  1. Cook the lentils.  Place lentils in a pot and cover the lentils with water and slightly more. Bring to a boil. Once at a boil, reduce and allow to simmer for 20-30 minutes until cooked through but not mushy.
  2. Meanwhile, chop and prepare the remaining lentil pilaf ingredients.
  3. Heat the oil in a large saucepan or wok over medium-high heat. Add the carrots, fennel and onion and allow to cook through until translucent, about 4-7 minutes. Reduce heat until lentils finish cooking, or, if lentils have finished cooking, drain and rinse, adding them to the vegetable base.
  4. Add the apple cider vinegar, juice from ½ of an orange, white wine and salt and pepper. Reduce heat to low to allow the pilaf to stay warm and the flavours to blend.
  5. Once you put the fish and vegetables in the oven (see below), add the dried cherries and pumpkin seeds until ready to serve.

To prepare the Baked Wild Sole

  1. Rinse the pieces of sole and allow to dry on paper towel.
  2. In a medium saucepan over medium-low heat, melt 2 Tbsp of butter and the olive oil. Add in the minced garlic and allow to combine to form a garlic marinade.  Add the juice from 1/2 of a lemon and stir to combine.  Remove from heat.
  3. Place the remaining 2 Tbsp of melted butter in a baking dish. Place the pieces of sole overtop the butter and then top with the garlic marinade, spreading evenly on each piece of sole.
  4. Sprinkle with capers and fresh parsley and cover with foil paper.
  5. Preheat oven to 375 degrees Fahrenheit. When “the call” comes – place wild sole and roasted vegetables (See below) in the oven for 16-20 minutes.

To prepare the Roasted Vegetables

  1. Place the washed asparagus and yellow zucchini on a foil-lined baking sheet. Drizzle with oil, juice from 1/2 of a lemon, salt and pepper and mix with hands to allow ingredients to coat.
  2. Preheat oven to 375 degrees Fahrenheit . When “the call” comes – place wild sole and roasted vegetables (See above) in the oven for 16-20 minutes, tossing the vegetables once in between.

Serve the wild sole with sliced lemon, roasted vegetables, the lentil pilaf, and a slice of toasted Artisan bread and of course, a glass of White Wine!

*The left-over lentil pilaf was a fabulous cold salad the next day, or even added into a vegetable broth for a wonderful twist to soup!

Do You Worry?

Andrea Falcone Health Leave a Comment

Do You Worry? No really – do you worry? And in some of your heads right now I’m sure you may have some answers: ‘Is she serious?’  ‘Seriously Andrea – what are you getting at?’  ‘How are we not supposed to worry?’  ‘What’s up her sleeve with this one?’  But really I want to know. Do you worry? About what you’re going to eat for your next meal. What your kids are learning in school, or from other people in their circle. What the number on the scale is. Why the number on the scale changes so much within a day sometimes. So yah, I wonder, do you worry about all of this?

In keeping this along the lines of my profession of health and wellness (as I’m not a therapist – most days anyways), I see time and time again so much worry about what to eat, what not to eat, what to buy at the grocery store, whether we can allow ourselves to have that creamy alfredo sauce at dinner, and most importantly what the number on the scale is going to appear as on any given day. I mean I used to weight myself every day — all day — any point I could.  And now I step on the scale once a year at my annual physical! But that was a learning curve and so I know what may be going on in your minds half the time. But who’s putting it there? Is it society? Is it your circle of friends? Is it the newest “cleanse” popping up on every other post along your social media newsfeed? Maybe it’s the commercial that gets played EVERY time you happen to be in the car. Or the news story that fills your radio at your lunch hour. How are we not supposed to worry? People are putting it out there in their own tactful (most times manipulative) ways to make us have those worrisome and wondering conversations in our heads!

So how do we get out of our heads and into the game. Do you think the athletes on your favourite sports teams have time to worry about what the opponent or defence on the other team is going to do, or whether they know the move they’re about to execute to get ahead of the game? I’m going to go with NO……any of the best athletes that is! You just go out and do. I work with many strategies and suggestions with some of my clients in this realm of nutrition and health. It is natural to worry about the number when we’ve been trained as a society to keep an eye on it, and obsess over it…..but that is wrong when it gets to a point where it stops you from living.  At what point is too much thought and obsessing over it though? I must say, only you can answer that question, and reach out when you’re ready to take the help. But I also must add that you shouldn’t be worried about that number for the majority of your day. There are certain conditions out there where we may have to be mindful of our weight – whether needing to gain or lose weight, BUT we must change that focus so-to-speak and shift it to what we can control. At the end of the day, we all need to eat to survive. But we must understand what so much of the world is doing to take our own power and control away from us to make us question and worry so much.

Nowadays, I personally don’t have any worry about the number on the scale or what my weight does year to year, BUT it’s been a road to get here.   I do know that there are things I love to do each day, which do support a healthy relationship with my overall health and that I can make happen like exercise (cause it makes me feel strong and energized), have breakfast each morning, take time to prep my lunch, and SLEEPING — amongst everything else that goes on in a day, of which some you have control over and a lot of them you don’t.

So I encourage you to sit down with yourself and ask yourself if you worry — yes, maybe about weight, or what to eat, or whether you’re allowed to have that birthday cake or cereal with a bit of added sugar, or butter on your toast.  But maybe it’s about other things too — will he like me, will she like me, will the weather be right, will I get the promotion, will the recovery time be short or long — whatever it may be, I want you to physically roll all of that worry up into a ball.  Go outside.  Stand in front of the sun and throw it up into the air.  Cause some things are just not worth our time to worry about when we have so many other possibilities of what to do with that time — things that fill our souls, our hearts, and our minds with goodness.  And if you need the support – reach out.  There is something or someone there to help you and be ready and willing to help you get to where you want to be.  Be careful if someone is trying to get you to where THEY want you to be…..this is your life and your journey! Embrace it and love every minute of it!

Remember, there are diagnosed clinical conditions in which you will need to get additional support and advice from, and monitor closely.  I can only encourage you to seek the advice and information and then act on it (sorry, I can’t do the work for you)…..but you have to believe that you can do it.  That you can accomplish such amazing things, and recognize what is worth “worrying” over and what you need to “let go of”!