Combating "Sitting Disease" in the Office

Let's review the typical day of a desk-jockey. Wake up, drive to work (sitting of course), sit at desk, sit and eat lunch, sit at desk, drive home (sitting!), maybe hit the gym, sit and eat dinner, and finally relax by... sitting. When put into that perspective, the number of hours the average office worker actually spends on their feet is at most 4 hours a day.

If that doesn't scare you into going for a walk around the block, consider this: the CDC recommends that in order to just maintain your current fitness level and immune system, the average adult should be doing 30 minutes of moderate exercise per day with strength training at least two days per week. That is only body maintenance, what you need to be doing to stay exactly as you are now.

Cubicles

Thankfully, there are lots of suggestions for those tethered to a chair for their eight hour work day. The easiest way to add movement to your day is to have a wireless phone for your desk. Those calls where you're basically just listening to your boss rant at you for 10-15 minutes? Stand, pace, take a quick stroll around the office! If you're going to be stuck on the phone doing nothing, you might as well do some exercise.

Skip the elevator and take the stairs. I know, I know, you work on the twentieth floor. Just decide how many floors of stairs you're willing to walk, say five floors, then take the elevator to the 15th floor and walk up the rest of the way. Maybe make it a goal to increase the number of floors you climb every couple weeks. Also, ladies make sure to stick a pair of flats in your bag, no need to go stair climbing in heels.

Pick a parking spot further away from your office and make yourself walk an extra couple blocks to work. Who knows, you may even see some new stores you never knew you needed stuff from along the way.

See if your work will subsidize an in-office exercise program or change the daily kitchen stock from candy, cookies, and muffins to fruit baskets and whole grains. We deliver to offices! Wink wink.

Hold walking meetings! A popular favourite of Steve Jobs, walking meeting get everyone out of the boardroom and outside. Nothing like a brisk walk to get the ideas flowing.

Make working out convenient. If you're lucky, your building already has a gym somewhere, but if not consider bringing a pair of light weights or strength grips to work. They fit inside your desk drawer and a strength grip is a much better use of time and works just as well as a stress ball. For those with a nice spacious office, consider bringing a yoga mat to work. No need to do yoga, just use it to stretch out the kinks anytime you notice you're having trouble focusing. You'd be surprised how well a good stretch works at waking you up and getting the blood flowing.

Lastly, and honestly a love-hate for me, commute to work by foot. I'd love to bike or walk to work, but there is some serious commute time and a very intimidating hill standing in my way. Perhaps combine this idea with the earlier one about parking further away from the office? Check for walking/biking routes near your work or, if taking the bus/metro get off a couple stops early.

Now, if you'll excuse me, it's lunch time and I'm going to take advantage of the warmer weather to take a walk.

War on Dandelions

Dandelions leaves and flowers are edible, often eaten in salads or converted into wine, and are one of the first flowers to begin attracting pollinators, but they are also considered an ugly weed by most. The trick to getting rid of them is to pull the plants early, before they have had a chance to fully develop their root system. Once they flower, you will likely have to dig deep to pull the plant and if you’ve missed any of the roots, a new plant will grow in its place.

Grilled Goat Cheese Crostini with Honey and Thyme

adapted from bbc.co.uk

INGREDIENTS

2 slices bread, your choice
Olive Oil
Goat Cheese
2 tbsp liquid honey
2 sprigs fresh thyme leaves

DIRECTIONS


Cut out two 5cm/2in circles of bread using a pastry cutter.

Drizzle each with a little olive oil.

Toast in a pan for two minutes on each side, or until golden.

Preheat the oven to 350.

Place the toasted bread onto a baking sheet.

Top with the goats' cheese, honey and diced thyme leaves.

Place in the oven for 3-4 minutes or until cheese starts turning golden.

Rising Produce Prices

As the growing crisis in California drags on through what should be their rainy season, the forecast is looking bleaker and bleaker for produce growers. As of February, the entirety of California has been suffering at least “moderate drought,” 71.78% of the state experiencing “extreme drought” and 22.37% is even worse off with “exceptional drought” conditions. The most recent “severe” drought in the last two decades was in 2007 and even then only approximately 35% of the state experienced “extreme drought” with 0.0% reaching the “exceptional drought” conditions we are seeing now.

As a country, we rely a lot on imported produce, especially in the winter months when our farms are covered in snow. Approximately 80% of organic food is imported to Canada and the majority of that comes from California. General manager Alexandra Brigham of Eternal Abundance organics told The Province that, “last year around this time, a box of oranges cost (wholesale) $60 to $65, and this year, we’re paying $75 a box.”

In the same Province article, Randy from Discovery Organics said that rising prices are due more to the weakening Canadian dollar than by shortages caused by the drought. However, many Mexican farmers have already taken advantage of the crisis by raising prices on their exports.

Now that spring is officially here, local farms have slowly begun sending out produce. Already early potato crops are coming in from PEI and strawberry crops are reported to be right on schedule for the season. Programs are being introduced that will allow BC to have greater self-reliance by requesting local farms to can, freeze, and store their produce for the winter months and reduce our reliance on U.S. imports.

For now, the numbers of farms in BC are still too low to support the huge population all on their own. There is hope that seeing the results of the California drought will create more interest in self-sufficiency and cause local farmers to adjust their practices accordingly.

Dark Chocolate - Not Just An Antioxidant

Researchers have found that eating dark chocolate reduces the number of white blood cells that stick to artery walls and improves artery flexibility. So dark chocolate lovers have a lower risk of atherosclerosis (plaque build up in the arteries) which can cause to heart attacks, strokes, or even death.

Pineapple-Spinach Whole Juice Recipe

adapted from Incredible Smoothies

INGREDIENTS

1 cup pineapple, cubed

1 cup fresh spinach, chopped

1/4 cup fresh parsley, chopped

8 ounces of filtered water

1/2 teaspoon of fresh, grated ginger (optional)

DIRECTIONS

Start by adding the liquid to your blender, followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until you don’t have any more chunks.

Pour into a glass and enjoy!

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To bulk up on more minerals, just add more spinach.

Pineapple contains a proteolytic enzyme called bromelain, which helps in the digestion of protein and is highly recommended as a natural anti-inflammatory. Spinach is rich in protein as well as potent antioxidants, vitamin A and vitamin C.

Pregnant women should not consume parsley. Parsley contains an essential oil called apiole. Apiole is a kidney stimulant. Because this essential oil can stimulate uterine contractions, pregnant women should avoid eating large quantities of it

Grenadilla – the “Sugar Fruit”

While most of us are familiar with the Australian and African native Passion fruit, its South American cousin Sweet Grenadilla is not a typical addition to the average person’s fruit bowl. Passion fruit is commonly recognized by its bright yellow and wrinkly skin and grows as large as a grapefruit.

In contrast, the Grenadilla’s outer shell is hard, shiny, and orange and typically remains the size of a plum. Inside the outer shell is a soft white padding that protects the seeds, which are black and surrounded by a transparent pulp.

Both the jelly-like pulp and seeds are edible and have a very sweet taste, which is what gave it the nickname “Sugar Fruit” among South Americans. When ripe, the outer shell is bright orange and remains firm and you can store the fruit at room temperature for about one week.

The main nutrients found in Grenadilla are: Calcium, Fiber, Iron, Niacin, Phosphorus, Potassium, Sodium, Vitamin A, C and K. The fruit is highly recommended for pregnant women as it facilitates the production of maternal milk. Since the fruit is low in calories and high in fiber, it is a great healthy alternative for making desserts.

Grenadilla can be eaten straight from the fruit, as a topping for yogurt and ice cream, as a filling in pies and for making marmalade and jellies. It is very versatile and the flavor compliments many different dishes. The juice is very light and is even the first fruit juice given to infants after milk (about an ounce around mid-morning). To make juice place the pulp into a sieve and press down with a spoon to release the juice concentrated around the seeds.

Carambola – Star Fruit

Named for its unique shape, Star Fruit has become an increasingly popular import to North America. Star fruit starts green and then ripens to a bright yellow colour. They are ripe once there is either yellow-green or completely yellow with a tiniest bit of brown on the points of the star. If they are fully yellow and have brown spots, then they are overripe and may be blander in taste and somewhat soggy in texture.

A ripe starfruit will be similar in texture to a grape with a high water/juice content. The riper the starfruit, the sweeter the flavour. A ripe starfruit picked straight from the tree has often been likened to pears for sugar content. Ripening the starfruit off of the tree cuts off their sugar absorption and gives them more of a tart, citrus flavour.

The entire starfruit is edible, including the waxy looking skin and the seeds. Most prefer to eat star fruit plain, but it also mixes well into both fruit and leafy green salads, as well as makes a great accompaniment for poultry or seafood dishes. Dirt does tend to hide in the crevices of the star shape, so make sure to wash it thoroughly before slicing and eating.

As a caution, the fruit does contain a neurotoxin that damaged kidneys are unable to filter, so those taking medication for their kidneys or who are undergoing dialysis should check with their physician before consuming the fruit.

Wind Turbines vs Hurricanes

 
Scientists have recently discovered an interesting fact about wind turbines. Not only can they create energy for us by harnessing the power of the wind, they also reduce wind speeds by up to 50%. Testing has shown that placing a large array of wind turbines along the most common paths of hurricanes would minimize damage by reducing both wind speeds and storm surges before they hit the coast.

Irish Potato Farls

In honour of St. Patrick's Day

Adapted from AllRecipes

Ingredients

4 Medium Potatoes, peeled and halved

1 pinch of salt

1/4 cup all-purpose flour, plus extra for dusting

1 tablespoon melted butter

Directions

In a pot, cover potatoes with water and bring to a boil over high heat. Simmer on medium-high heat until the center of the potatoes are tender when pricked with a fork, about 20 minutes. Turn off heat. Drain, return potatoes to pot and allow to completely dry out over remaining heat. Mash with a potato masher until smooth. 

Place warm mashed potato in medium bowl. Stir in flour, salt and melted butter. Mix lightly until dough forms. 

On a well floured surface, knead the dough lightly. The dough will be sticky. Use a floured rolling pin to flatten into a 9 inch circle about 1/4 inch thick. Cut into quarters using a floured knife.  

Sprinkle a little flour into the base of the skillet and cook the farls for 3 minutes on each side or until evenly browned. Season with a little salt and serve straight away.

Zucchini Oatmeal Cookies

In honour of St. Patrick's Day, a healthy and sweet cookie treat.

Adapted from AllRecipes

Ingredients



1/2 cup butter  
3/4 cup white sugar  
1 egg
1/2 teaspoon vanilla extract
1 1/2 cups grated zucchini
1 1/2 cups all-purpose flour
1/2 teaspoon baking soda  
1 teaspoon ground cinnamon
1 cup quick cooking oats
1 cup granola 

Directions

Preheat oven to 350 degrees F (175 degrees C). 

In a medium bowl, cream butter and sugar until fluffy. Stir in the egg and vanilla, mix well, then stir in the shredded zucchini. Sift together the flour, baking soda and cinnamon, stir into the zucchini mixture. Finally, stir in the oats, granola and chocolate chips. 

Drop dough from a teaspoon onto an unprepared cookie sheet. Leave at least 2 inches between cookies. Bake for 10 to 12 minutes in the preheated oven. The cookies will stay soft and moist because of the zucchini.

3 - Minute Green Smoothie

by Diana Cheng














INGREDIENTS
 

Banana              2 medium

Celery                  3 stalks

Strawberries      7 pieces

Water                  2 glasses

Ice                        5 cubes

DIRECTIONS
 

1. Put all washed ingredients in a blender.
2. Blend until smooth.
3. Enjoy!

Here is a simple Green Smoothie recipe that is not even green!

The trick is to use Celery which is alkalizing and full of fibre. Even the pickiest child who hates anything that even looks remotely green will drink this one. It is creamy, sweet and very refreshing!

I have served this smoothie to over 60 kids at a kids’ camp and they all loved it! If you feel adventurous or enjoy fresh herbs, add a few sprigs of mint or basil for the extra flavour and potency.