Tag Archives: health

How to Make a Big Green Smoothie

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Delicious! That cup is about the height of a hand, by the way.

So good, it can put a smile on your face when you wake up on an April morning greeted by snow. This is one of my favourite breakfasts, and actually, meal options if I’m craving something sweet. It’s packed with nutrients and fills you up, but not in the icky kind of way that a box of donuts does. For a fresh and healthy start to the day, and a sneaky serving of veggies, here’s how I make a BIG, green smoothie.

The fruits and veggies:
-1/2 avocado
-1/2 green apple
-Handful of baby spinach or kale or any other green leafy vegetable (you won’t taste it I promise!)
-1 kiwi(adds a bit of a sour zing to it)
-If you have a big appetite, you can also add 1/2 a banana, but note the high starch content)

Cut up into pieces that will easily blend.
The Protein:
-1 scoop of your favourite protein powder (I usually use either Sunwarrior Brown Rice Protein Blend or Vega Vanilla Protein Smoothie Mix) 

OR

This is another option that is more wholesome though the protein blends above are very good:
-1 tbsp. Shelled Hemp Hearts
-1 flat tspn. Ground flax meal
-1 tbsp. any nut butter (almond is my favourite, and you can use the coated spoon to eat the smoothie with for an extra treat)

The Blending Agent:
-A dash of milk, almond milk, soy milk, Kefir (liquid yogurt), etc.
– If you like your smoothies you can always add water as you wish, but I like mine thick and creamy, sort of like ice cream!

Extra  (metabolism boosters):
Pinch of cinnamon
1/2 tspn. Honey
1-2 tbsp. Coconut oil

The Final Step:
Throw it all in a blender and enjoy!
(We have a Magic Bullet so I can eat it straight from the cup after blending it.)

I know it might seem like a long list, but I’ve written A LOT of different options here that you can mix and match. I tell you, it is worth it, and these are just guidelines to help you tailor your own ultimate smoothie! Hope you like it and what do you like in your smoothies?

Thanks for reading,
thebookybunhead

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Filed under Dance, Life

Cooking day

Had tons of fun cooking with my family yesterday. Nothing like homecooked food with simple ingredients to put a smile on everyone’s faces!

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Coconut Baked Boston blue fish with mango salsa,  quinoa and chickpea lime salad,  and strawberry frozen yogurt.

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Brown rice edamame salad and baked kale chips.

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Sweet potato wedges.

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Seared sesame tuna.

Hope you enjoyed the photos. I know I said that I was finally back after post -exam avoidance of reading and writing,  but it turns out summer is very busy, even with the end of summer school. I will most likely be posting photos during the rest of this month and returning to responses in words when time allows!

Thanks for reading,
thebookybunhead

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Sahtu Dene: Canadian Aboriginals and Uranium Radiation

Interview: The Dene People

Q: I am joined today by a member of the Sahtu Dene tribe from the community of Deline in the Northwest Territories. First of all, thank you for coming. What can you tell us about your community and the meaning of your names?

A: The Dene is an aboriginal group living in the northern boreal and arctic regions of Canada. Dene is the common Athabaskan word for people and Sahtu is our name for Great Bear Lake, the fifth largest freshwater lake in Canada and ninth in the world. Deline is located 300 miles from Yellowknife with a population of 800 and means “where the river flows”.

Q: Deline was featured in the film Village of Widows after discovering the devastating effects of radiation poisoning from uranium mines. But let’s start from the beginning, when and where did mining start?

A: Port Radium was owned originally by Eldorado and secretly became a government-owned mine in 1942. The men started work in 1932, mostly working as labourers and carriers for the unrefined pitchblende ore. From 1934 to 1939 we mined radium and between 1943 and 1962, uranium. It was seen as an exciting job opportunity and everyone was eager to participate.

Q: The Canadian government didn’t tell you of the dangers and effects of the substances?

A: Not at all. As far as we were concerned, the stuff was gold; it was worth a lot of money. I remember some of the young men joining training programs where they suffered radon gas exposure and cleaned up toxic hotspots without any protection from masks or even shower facilities. We did not know about the ore being health hazardous until 1945 when the government finally warned us about health and people started becoming sick.

Q: However, from what I understand, not only workers were affected by the effects. How did the radioactive ore spread through the community?

A: Like I said, we knew nothing about the dangers of the ore mined from Port Radium; before the mine, there was no industrial presence in our area. The men carried around sacks of the ore and tailings so it got into their clothes, into their skin. At one point we sewed some of the sacks to make tents and we also filled sandboxes from the fine sand-like tailings. Radioactivity went into the animals, our food source, our lake, and drinking water. The substance surrounded us and became a part of our lives, so unfortunately really everyone was affected.

Q: The toxic substance must have a huge impact on the environment and land as well; how much of it is in your land and how has it affected your people?

A: Waste landfills and lake dumps are everywhere. The tailings were dumped around the site and over 1.7 million tons of uranium waste was dumped north of Great Bear Lake. Our land, animals, and people have now been living with radioactivity for over 70 years. The first death of a radium mine happened in 1953, and an ore transporter in 1960. Since then there has been many deaths from poisoning, cancer, and other sicknesses. There are many single mothers now in Deline, and the generation of young men in this village is the first to grow up without knowledge passed on from their grandfathers, fathers, and uncles.

Q: In addition to hiding the health dangers of the ore, is it true that the government did not tell you what the uranium was to be used for?

A: Yes, we had no idea that the uranium we were mining and transporting was to be used in the Manhattan Project to create the atomic bomb. When we realized our work was used for objects of mass murder, we were horrified. Hearing about the absolute destruction dropped onto Hiroshima and Nagasaki made us want to take back all our work and despise our sacrifices even more. Had we known that the ore was making bombs, we would have never worked produced it. Until this day, we feel regret for contributing to that disaster.

Q: You must have felt outraged that the government neglected your health and denied you the information that would’ve saved many lives. The Dene people were unjustly used for labour; what actions were taken after your meeting with Parliament in Ottawa in 1999?

A: Well let me just say that white miners were as uninformed and abused as we were. We realized that the government did not care for any of us, so we went to Ottawa to ask for major cleanup of our community and an apology for the cultural, economic, spiritual, and emotional damage that they have caused us. It was a small victory for us to even get a formal meeting with the leaders of our country. They didn’t grant us our wish at the time, but we raised significant awareness and were closer to getting the improvements we wanted.

Q: I know that your tribe visited Japan and attended the memorial of August 6, 1945 as a way to pay respect and restore inner peace with the Japanese people. Why did you feel the need to go and what was it like to visit Japan?

A: We felt it was our duty to offer them our condolence, and it was necessary for our inner peace to apologize and make amends with the people whom we hurt. It was a very emotional trip; we cried when we saw footage of the explosions and the suffering that we caused. We lit lanterns and talked to many people; by the end we knew we made the right decision to come – it was a releasing and gratifying experience.

Q: What accomplishments have taken place at Deline now, and what are the Sahtu Dene’s visions for the future?

A: In 2007 we succeeded in negotiating with the government and earned a contract of 6.8 million dollars to help clean up the wastes. There is still a lot to be done to get rid of the radioactivity in Deline, and we will continue to fight for our rights as people. We are still trying to understand how something so bad could come from our Mother Nature; we celebrate the world we live in and pray for a better future.

Q: Thank you so much for your time; this has been such an eye-opening conversation. We wish you all the best!

Republished from 2010 Geography class. It is a hypothetical interview inspired by viewing 1999 documentary Village of Widows by Peter Blow.

Thanks for reading,
thebookybunhead

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Exam Bound

Crunch time! (Original content)

Crunch time! (Original content)

bound (adj) 1. Heading toward somewhere 2. Restricted or confined to a specific place

The end of the year is speeding along and I am feeling exhausted. It has been a marathon for the past few months with the dance festival, spring performance, and now final recital and academic exams. We get a free weekend without class, except there is a LOT to do: science reviews specifically, culminating assignments, procrastinated stuff, and extra credits squeezed in, hopefully. Our grade is in charge of an annual flower sale by tradition and many of us are catching summer colds due to bipolar weather of heavy rain (once pouring enough to collapse our church’s roof) and summer sun (we’re talking shorts and tank top weather here). It is also a personal tradition of mine to create handmade cards for my teachers, and I hope to continue it. Now I completely understand the phrase, “Time flies.”

So this is basically my excuse for my absence on WordPress; my “Drafts” category is growing drastically to the point that I doubt I could complete all these ideas in the summer. In the meantime, let’s get cracking on the notes fellow students (those of you unlucky enough to be on the same pace as my irregular school) , and exams here we come!

Thanks for reading,
thebookybunhead

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Filed under Just another person, Life

Walks ’til Magic Hour

Source: photok12.org/?q=node/11

Oh glorious day!
Sunshine blazes through canopies of green, crowds filter into High Park
A blackbird calls, its red and white marks peeking through the brush
Algae foams above the pond, where breezes sweep through the gardens
Strolling a maze of hedges and wading pools
Sit with face to the sky, indulge in quenching fruit salad and gelato
Hike hidden sandy trails imagining a place without city noise
Emerge into picnics, lawn bowling games, and playground cheers
Snapping photos and laughing chats all the way
Have a mini barbecue in shady grass, with softened rays of the dying hours
Contemplating why we work so hard to seclude ourselves from nature,
When we love so much to wallow in it?

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Perfect way to end the long weekend: had an absolutely fantastic time with my family and my only regrets are that I had homework nagging the back of my mind and that I didn’t reapply sunscreen, not because of sunburn, but because it is too soon to already get this tanned. Summer feels so close but so far away, and I am feeling very unmotivated to go back to school and don’t-even-mention exams. I just have to remember to live every moment because before I know it, grade 11 will be finished.

Thanks for reading,
thebookybunhead

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Filed under Just another person, Life, Poems, Essays, and Things, The happenings

A Work in Progress (with Guest Artwork)

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“Choose a job you love, and you will never have to work a day in your life.” ― Confucius

It has been a very busy week preparing for our annual showcase. Long days leave us with hanging limbs, aching muscles, cracking ankles, and lots of homework waiting in our school bags. And I love it. Even when it means the rest of Canada is celebrating a long weekend while we have rehearsals in two out of the three days.

Don’t  get me wrong, I enjoy being lazy. There truly is nothing like lounging around on a couch reading a book, watching nostalgic television shows, and blogging away here on WP, but being busy is satisfying. Having work and goals leads to personal growth that makes us feel like a contributing part of society. Vacation is great, but I think, as human beings, if we had all the time in the world we would still find some project to work on, because we are naturally curious that way.

In ballet, it is much the same way except we can’t decide when we dance from when we want to, but also when we need to – it’s about discipline as much as desire. Maintaining strength and stamina is especially important the days leading up to a performance because often, muscle memory isn’t enough. After getting into the routine, our bodies crave the exercise, and sometimes even the soreness, strangely enough.

Ballet is a never-ending process of discovery. Each day, we get into class practising the same movements we’ve been doing for years. But then again, it’s never the same because bodies change and we are constantly finding new ways to engage our muscles and refine our artistry. Perfectionism is a raging epidemic in dancers because everyone is in pursuit of pure, classical, virtuosity. There is an internal hunger in all of us to reach the ideal, ballerina whose picture only becomes more perfect the closer we get. It’s what keeps us on our toes.

The older I get, the more I realize you cannot have a successful career unless you are head-over-heels-flat-on-your-face in love with ballet. Work is paired with passion, and learning about the art form and yourself is just as important as the performance onstage. With the words from my teacher, I’ve realized that there is never a finished product and that we are not “finished dancers”, especially as students still in a school. There is always more to learn and more to improve on to fulfill the potential that sometimes we don’t see in ourselves. And this does not only apply to ballet.

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http://greenembers.files.wordpress.com/2013/03/ballet1inverted.png?w=179&h=319
I would like to acknowledge Bradley for his beautiful sketches (that he drew for me a LONG time ago) and that inspired me to write this post. Please check out the original art and his blog here!

As you’ve read, I have incorporated an excuse for my inactivity in this post and am itching to complete all the ideas that I had a few weeks ago in my What Now? list. There is a lot of school work to be done this weekend, and as I’ve mentioned, rehearsals, but I am determined to write at least one little something each day.

Thanks for reading,
thebookybunhead

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Asbestos: Mini Research

File:Asbestos with muscovite.jpg

Courtesy of Wikipedia

Asbestos is a mineral of fibrous crystals that absorbs sound, has textile strength, and a resistance to heat, chemical, and electrical damage. Its fibers can be woven into yarn or rope, and are easily added to a variety of materials such as cotton and cement, making it a versatile substance. The inhalation of these fibers has been proved to cause illnesses including cancer and asbestosis. Asbestos is used in many products from drywall roofing tars, to shoes and stage curtains, because of its fireproofing and insulating qualities. It became popularly used by manufacturers and builders in the 19th century as a common insulator and propelled the Industrial Revolution; however, asbestos has been used for as long as 4500 years in Ancient Greece when it was used in oil lamp wicks and ceremonial table cloths. The extraction, manufacturing, and processing of asbestos has been banned in whole or in part by over 60 countries in the world, including those in the European Union. Even though today, far less products in the home contain asbestos, it is still used because of new ways of containing escaping fibers. Canada has yet to ban asbestos and is currently the largest player in the global asbestos industry; over 40% of the world’s asbestos is found in a narrow belt of rocks in Quebec and over 300,000 tons of it can be exported annually to developing countries. The banning of asbestos is a difficult balance for Canada between saving jobs and economic profit or relieving the health hazards placed on workers and consumers from this multi-purpose material.

Written 2009. Since then, Canada’s asbestos industry has been winding down. For anyone who wonders what asbestos is…

Thanks for reading,
thebookybunhead

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A High of Twenty-Two (NaPoWriMo #18)

apostrophe...9

What I felt like as I stepped out into unexpectedly gorgeous spring weather.

Today

was a thunderstorm with a high of twenty-two.
Stretching in a studio anticipating
the song of raindrops to slide down glass walls.

They were right about the high of twenty-two,
But yellow light streamed inside instead,
Too bright we reluctantly put down the blinds.

In a building you can’t feel a high of twenty-two,
A little walk to the store to buy pairs of pointe shoes
For rehearsals that stretch further than sunshine.

At day’s end hoped it’d still be a dry, high of twenty-two,
Sigh of relief stepping out into fresh air
Body had been programmed to seize up for winter’s chill.

Skin finally sees the sun again, in a high of twenty-two,
Cool breezes aerate fibres of clothing
While the clouds are patiently waiting.

Thank you Mr. Weatherman for reporting the good news,
But it’s nature who let us have a  a high of twenty-two

Today.

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Spring weather makes me so excited for summer and spending time outside. April showers bring May flowers, so pour on, rains of Toronto, because I can’t wait to see green on the trees like the grass. It looks like we’ll be rotating around our seasonal wardrobes very soon…

Thanks for reading,
thebookybunhead

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Tired (NaPoWriMo #14)

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Image courtesy of Flickr, chriswaits

Droopy eyelids
Slip from mental glue
And sink into a thick soup
Of slumber.

It’s been another tiring day. The past two entries for NaPoWriMo have been minimalist, I really hope to get back to full posts this week (and that this pug made up for my dull poem today).

Thanks for reading,
thebookybunhead

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7 days of healthy snacks

This post is dedicated to my friend at greenembers.wordpress.com, who has convinced me to write about a few of my favourite snacks. As one of many dancers, I love snacking because it lets you pace your hunger throughout the day. Of course, the healthiest choices are raw and unprocessed foods, but we all know how to enjoy fruit salad, veggies with dip, or some almonds. However, there are different ways to fix and combine them with other products. So here is a countdown of my favourite snacks to eat that are simple, healthy, and above all, delicious:

7. My favourite smoothie

When my mom first made green smoothies, I was skeptical. That was a first impression that didn’t last long. Because fruits and vegetables lose lots of volume when they are blended, you can fit a lot of good stuff into one smoothie. I believe the one I drink has: half an apple, half an avocado, a kiwi, brown rice protein powder, flax meal (ground up flax seeds) or hemp hearts, almond milk, and one serving of vegetable – usually a handful of pea or broccoli sprouts. You can also use water and whey protein as the liquifier, and substitute the veggies with whatever you have, kale, bok choy, you name it. Trust me when I say you don’t taste vegetables here, so it’s an awesome way to sneak in your veggies! You can adjust the amounts of ingredients to your liking and hunger as well. Smoothies condense all sorts of nutrients and are powerhouse snacks ( and breakfasts too)!

6. Dried seaweed chips

If you are craving something crispy and salty, but are trying to stay away from those deep fried potato chips, here’s a new idea: seaweed chips! They are light, surprisingly addicting, and will give you an extra portion of greens without you realizing it. You can get these in sheets, or in smaller “snack-pack” versions; they are becoming more popular and I can understand why – they’re good! If you like sushi, you’ll probably like this, and if you don’t, you’ll probably still like this.


5. Dark chocolate stuffed raspberries

Chocolate stuffed raspberries

Yup, it’s as simple and tempting as in the picture – chocolate chips and raspberries. I like 70% or more dark chocolate; anything less, especially white chocolate which is basically pure sugar, does not give you the full benefits of cocoa. Of course, you can eat dark chocolate chips alongside other berries as well. They are a potent shot of antioxidants and a refreshing blend of chocolaty fruitiness!

4. Trail mix with natural sweets

A handful of nuts, seeds, and dried fruits is a yummy way to get pure protein and healthy fats. I often pair the following: dates and almonds, dried/dehydrated apple rings and walnuts, pumpkin/sunflower seeds and craisins. Raisins are good with everything, and other good trail mix elements are hazelnuts, cashews, and brazil nuts. I have a friend who makes candied pecans by adding agave syrup (a sweeter than sugar natural sweetener) and cinnamon; that kind of counts as a trail mix too, I guess. Sorry if you’re allergic to nuts, but this is an easy, fast snack option that is perfect for on the go!

3. Granola with all the fixings

Any granola. Because it is processed, just be sure to buy some that doesn’t contain so much sugar. You can eat it as cereal, but my favourite way is with yogourt. Add a few crushed almonds or walnuts, or raisins if they don’t already come in the granola. And top with lots and lots of berries for the antioxidants! For an immune system boost, you can also add a drizzle of honey and cinnamon. Use Greek yogourt, or if you’re feeling adventurous, try using yogourt from goat’s or sheep’s milk as they are generally ‘cleaner’ than ones from cows, and cause less bloating. This is also a great breakfast that is sure to keep my energy up until lunch!

2. Baked Cinnamon Plantain

It’s basically dessert. Cut ripe plantain into slices and lay them out on a baking sheet (use coconut oil to stop them from sticking). Sprinkle with cinnamon and bake for about 10 minutes or until browned at the bottom edges, then flip the slices, add more cinnamon and bake for another 10 minutes. Perfectly delicious, one pan will be gone in minutes.

1. Almond butter

almond paste and butterYou know how people eat spoonfuls of peanut butter or Nutella? Well,that’s me with almond butter. I really do live off this stuff – it’s so tasty (and a healthy substitute for the other two)! Make almond butter and jam sandwiches, mix it into oatmeal, or just eat it plain – it’s rich, filling, and packed with protein. It is also easier to digest because the almonds have been ‘ground up’ for you, so it’s good for quick energy. I love this one so much, I gave it up for Lent (only one more week, so excited!).

Please leave any questions or comments you may have – this is my first food post and I hope you enjoyed and decide to try some of these if you haven’t already. Happy snacking and conquering those munchies!

Thanks for reading,
thebookybunhead

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