Canadian Army Run, 2011
Running can be a very solitary experience; even though you may be running with friends and encouraging each other on, it is usually all about you … the focus is on you even though there are people around you. Am I running too fast? Am I running too slow? Am I drinking enough? Am I fuelling enough? Am I wearing the right clothes? And ultimately what is my “chip time” when we finally cross the finish line? Whether you admit it or not, everyone hopes that on race day you will finish with a personal best time.
The Canadian Army Run this past Sunday was anything but solitary. Before I headed out for the run, I posted on my own FB page that I was heading out to participate in the Canadian Army Run, I was participating to honour and thank all of the men and women who have, and are currently serving our country. I am sure that each and every one of the BMI members and their family members that joined them in one of the various events all felt the same way on Sunday.
What a turn-out we had! With participants in each of the 5K and half-marathon we were well represented out on the course. Kelly inspired us all to do our best and it was wonderful having her there to share the excitement with us. The sun was shining, the temperature was ideal and with 16,000 runners, including many from the Canadian Military, it was the perfect day all around.
There was lots to see out on the race course, a firefighter in full gear (at least he had running shoes on), a couple of guys in rubber camouflage suits complete with gas masks! There was a lady with my favorite sign that said “Keep running the ice cream truck is just around the corner” ….. must have seen her 5 times along the ½ marathon route and I turned many corners and I never saw the ice cream truck! There were many members of the military, some in wheelchairs and on prosthetic legs, making all of us forget our individual aches and pains and focus on their bravery.
This day was truly special with fellow BMI members and family to encourage and motivate each other whether they were running 5K or a half-marathon, it seemed to be all about “us” and not about “me”. And to our dearest friend Randi who I saw three times along the route, thank you from us all, you can’t know how amazing it was to see you and know that we had our own personal cheerleader and photographer.
The race came to an end, leg cramps and all, but the most emotional part for sure was walking up and having the official “finisher’s dog tags” put over your head by a proud young man or woman from our Canadian Forces. With a lump in my throat, I simply shook their hand and said “Thank you for what you are doing”.
This was truly not a “solitary run” it was a “military run”! What a memorable day.
posted by Mark McGill, RD
I learned of this quick, easy and nutritious alternative to potato chips via Twitter. Very easy to prepare with a wonderful crunch. They're an easy way to increase your vegetables!
Baked Kale Chips
1 bunch kale – calories will vary, depending on size
1 tablespoon olive oil – 120 calories
1 teaspoon No Salt or sodium-free seasoning
Makes 2 servings
Protein: 1.5 grams
Carbohydrate: 4 grams
Fibre: 1 gram
Sodium: 25 mg
Thoroughly wash kale, dry using salad-spinner. It is important that the kale is as dry as possible otherwise you will end up steaming it instead of baking it.
Break leaves into bite-sized pieces.
Brush with olive oil and sprinkle with salt/seasoning
Place on baking rack or pan.
Cook at 375 degrees for 10-20 min or until edges are slightly browned. If pan used, turn halfway through cooking.
Note: No Salt is not recommended for people with renal (kidney) disease. Substitute with Mrs. Dash or other sodium-free seasoning.
posted by Mark McGill, RD
Here’s a quick, delicious and filling breakfast idea from one of our patients.
1/2 cup low fat cottage cheese – 100 calories
1/2 cup low fat yogurt – 113 calories (will depend on type used – I used Danone Creamy Vanilla)
1 ounce steel cut oats – uncooked – 105 calories
1 tsp vanilla - 12 calories
sprinkle of cinnamon – 6 calories
Makes 1 serving
- Mix together in a bowl and place in fridge overnight to soften the oats.
Protein: 24 grams
Carbohydrate: 49 grams
Fibre: 6.2 grams
Sodium: 341 milligrams
There have been a few studies to date that demonstrate the benefits of having a weight loss buddy both in terms of weight loss, and in terms of keeping it off.
Buddies trade shoulders to lean on, help to co-strategize, and take turns motivating when times are more difficult.
According to the studies, the most valuable buddy is the buddy who's committed to change, and so if and when you're trying to pick your buddies, make sure that your choice is someone who'd be taking lifestyle change as seriously as you.
A warm body isn't a buddy, but a warm encouraging voice is.
posted by Mark McGill, RD
At one point, my good friend and I would have dinner on a weekly basis. We would rotate who would make it and at whose home. We stopped for awhile but I thought since I’m working my way through Eat, Shrink & be Merry we should start our weekly ritual once again. I let her pick the dish and she chose Chicken Pandemoniyum (page 92).
What you’ll need:
3 large boneless chicken breasts (851 calories)
2 tsp olive oil (80 calories)
3 cups sliced mushrooms (46 calories)
¾ cup chopped onions (50 calories)
1 tsp minced garlic (4 calories)
6 oz long grain rice (221)
1 ¼ cups reduced sodium chicken broth (21 calories)
½ cup dry white wine (98 calories)
½ cup freshly grated parmesan cheese (216 calories)
- Cut chicken breasts into large chunks (about 6 pieces per breast). Heat oil in a 10-inch, non-stick skillet with a tight-fitting lid. Add chicken pieces and cook over medium-high heat for about 4 minutes, stirring often, until chicken is light browned all over. Remove chicken from skillet and set aside.
- Add mushrooms, onions, and garlic to the same skillet. Cook and stir until vegetables begin to soften, about 3 minutes. If vegetables start to sick, add a little water or broth.
Add rice. Mix well and cook for 30 seconds. Stir in broth and wine. Return chicken to skillet. Bring mixture to boil. Reduce heat to medium-low, cover, and simmer for about 20 minutes, until rice is tender and liquid is absorbed. Remove from heat. Let stand, covered, for 10 minutes. Stir in parmesan cheese and serve immediately.
Makes 4 servings
- To save time, buy an 8 ounce package of pre-sliced mushrooms
- For a fancier dish, use a blend of sliced wild mushrooms, such as Portobello, shiitake, and cremini
This dish was very simple to prepare and had a very nice flavour. It tasted just as good the next day as lunch leftovers.
Nutritional Information (per serving or ¼ of recipe)
Protein: 49 g
Carbohydrate: 18 g
Fibre: 4.5 g
Sodium: 464 mg