Breakfast Anyone

broccoli-feta-omlet RecipeJim Bathie


  • Cooking spray
  • 1 cupchopped broccoli
  • 2 large eggs, beaten
  • 2 tablespoonsfeta cheese, crumbled
  • 1/4 teaspoondried dill
  • 2 slices rye bread, toasted


1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.

2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.


Week Six

find — “I’m too tired,” or “I’m busy,” or “The weather is bad.”

The right attitude and a few tricks can keep your fitness routine on track. Use these tips to stay in the game:

1. Do it for yourself. Studies show that people who are “externally motivated” — that is, they hit the gym just to look good at your class reunion — don’t stick with it. Those who are “internally motivated” — meaning they exercise because they love it — are the ones who stay in it for the long run.

2. Take baby steps. You would never try to run 10 miles on day one, right? When you do too much too soon, you’ll end up sore, injured, and discouraged. Take it easy as you get started. Maybe you only run a quarter of a mile your first week. When that becomes easy, you can make it more challenging.

3. Hang tough. No one has perfect form the first day of strength training. Every workout takes practice. You’ll get the hang of it if you keep making an effort.

4. Mix it up. Do different types of workouts to keep things interesting and to exercise different muscle groups. If the elliptical machine is usually your thing, hop on the stair climber for some cardio instead. Also, switch between machines and free weights when you strength-train. You don’t have to reinvent your entire routine every week, but you do want to shift it around a little.

5. Don’t be your own drill sergeant. Half of all people who start a new exercise program ditch it within the first year. It often happens because they can’t keep up the boot-camp pace they’ve forced on themselves. It’s better to work within your limits, and gradually get stronger.

6. Bring a friend. When your inner demons order you to hit the couch instead of the treadmill, a workout partner can steer you back in the right direction. It’s easier to bail out on the gym than on the friend who waits for you there. Studies show you’ll also work out longer when you have a pal along.

7. Show the clock who’s boss. Health experts say you should aim for at least 150 minutes of exercise a week (30 minutes a day, five times a week, for example), plus weight training at least twice a week. Can’t find room in your crazy schedule? Take a closer look. If you work too late to get to a gym, keep a set of weights at home. If you can’t do 30 minutes at once, break exercise sessions up into 10- or 15-minute bursts.

8. Get used to it. Your workout should be just as much a habit as brushing your teeth or eating breakfast. When it’s part of your routine, you won’t even have to think about it. In a few months, fitness can be a regular feature in your day.

9. Live in the present. So what if you missed a week at the gym and polished off a pint of ice cream over the weekend? Leave the guilt in the past. You have a chance to get back into your routine today.

10. Keep it real. You’re not going to skim off 30 pounds in a week. Aim for something that’s realistic as a first step. For instance, increase your workout schedule from 2 to 3 days a week, or exercise for 15 more minutes each time.

11. Track it. Keep a fitness journal or use an app to record your progress — for example, how much you run, walk, or lift and the calories you burn.

12. Celebrate! It takes weeks to see real changes. Even a pound of weight loss or a pound of muscle gain is reason to reward yourself. Go out with friends, or spring for a new pair of jeans.

Why…..Poles for Walking?

Some of the benefits of Nordic Pole Walking are:

*  you incorporate 90% use of body muscles (only 40% while walking without poles)
*  you increase your cardiovascular workout
*  increases of up to 46% higher calorie expenditure
*  there is reduced stress on your hips and knees through the support of the poles
*  you improve your posture and balance
*  perceived as less workout than the actual true physical exertion
*  upper body activity using the poles improves upper body mobility
*  upper body activity using the poles reduces upper back, neck and shoulder pains
*  it is suitable for people of all ages and fitness levels


Nutrition from Cristina


How much sugar are you drinking?

Whether you sip on a morning mocha, a smoothie, or you beat the afternoon lull with a soft drink or ice tea, many common beverages have a 1/4 cup of sugar per serving. Research is clear that diets high in sugar raise our risk of obesity, diabetes and heart disease.

What about a “nutrient enhanced water beverage,” or bubble tea, or coconut water? They are all sugar water. But surely, the freshly made juices packed with all that antioxidant goodness must be good for us?! Well, it takes a lot of carrots to make one glass of carrot juice. Try it, your compost pile will fill up and your body will miss all the roughage that helps digestion and makes your stomach feel full.

What about blended smoothies made from whole fruits and vegetables? Yes of course, these drinks can be very nutritious, but liquids are digested and absorbed quickly and spike our blood sugar more than the whole fruits. Don’t believe me? Try having a smoothie for breakfast on an empty stomach. You will feel ravenous an hour or two later when your blood sugar crashes. We’ll talk about recovery nutrition next week and explain why these smoothies are great snacks after a run but not a good breakfast choice.

Whether it’s raw sugar, organic sugar, agave, or other forms of sugar, we need to be aware that sugar is addictive and most of us have too much of it. Cut out the sugary drinks and retrain your taste buds so your body can recognize the natural sweetness in foods. Keep a water bottle at home, in the car and at work. Try infused water with lemon, cucumber, mint or frozen berries. Herbal tea is great choice too. Although some natural juices may have a few extra vitamins, all drinks should be consumed in moderation. Sweetened drinks are usually high in Calories and low in nutrients, and if they replace other foods, we end up missing important nutrients that we need to stay healthy.

Cristina Sutter
Registered Dietitian

Cristina Sutter is a Private Practice Sport Dietitian at Optimal Performance Clinic in Vancouver. For more information, visit

Yam and Quinoa Soup

Recipe for Yam and Quinoa Soup which I will likely make this weekend and to be included in your recipes for clinic participants.  I love quinoa!
Fill Your Thermos with Yam & Quinoa Soup! – Adam Hart’s …

Do you ever notice how sandwiches get all the lunchtime glory? Sometimes it’s nice to switch things up. When was the last time you used your Thermos? Do you even ow…
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Am I A Runner?

I am reading an article and came across this question from a new runner. I thought about it for a nano second but what do you think? When do you become a runner?
I am a runner

This entry was posted on February 7, 2016. 1 Comment