Approved Amber
Nourishing Life
Issue 02 January/February 2015
Sugar STRESSED? Boost
Your Financial Health in
2015
Frank Moffatt
Your Second
Fifty
2 | Amber Approved Magazine
Approved Amber
Nourishing Life
Amber Approved Magazine November/December 2014
Published By Evolve Media Group Inc. Editor In Chief AMBER ROMANIUK Photography JENNIFER BRAZIL PERRY THOMPSON Staff Editors DONNIE BRYANT TAREA WADLINGTON
Graphic Design EVOLVE MEDIA GROUP INC. Guest Contributors PAULA ONYSKO ASHLEE SMITH WANDA BAKER LEANNE VOGUL ANIA BASACK CRYSTAL BUCHAN CARRIE ADAIR RON JARRETT TRUSHA PATEL KARINE MOULIN Pulisher DARNELL G. DAVIS CEO EVOLVE MEDIA GROUP INC. Amber Approved Magazine is published by the Evolve Media Group Inc. All rights reserved. Reproduction in part or in full is strictly prohibited. Amber Approved Magazine is a monthly digital publication with limited print copies available in designated markets. Amber Approved Magagzine welcomes all contributions. Amber Appoved Magazine assumes no responsibility for content or advertisement. No representation is made as to the accuracy hereof and is produced subject to errors and omissions.
Questions and feedback: Evolve Media Group Inc. 29 South Law Street - Allentown, PA 18105 Phone: (347) 669 2EVO Email: info@Evomag.co Online: www..Evomag.co
VIEW THE DIGITAL VERSION ON ISSUU.
January/February 2015 3
4 | Amber Approved Magazine
In This Edition
18
Meet Chef Quinn Staple Chef de Cuisine Yellow Door Bistro
29
Amber Approved Sriracha Chicken and Snap Peas
amber approved Articles
Amber appoved Recipes
6 8 14 38
26 Noble Farms Duck Cassoulet 30 Roasted Root Veggie Salad 35 Slow Cooker Baked Apples
5 Simple Steps to Boost your Financial Health in 2015 the fourth annual YYC Hot Chocolate Fest Spice Santuary Your Second Fifty With Frank Moffatt
January/February 2015 5
from the Editor
Welcome to Amber Approved The New Year is here, and with that comes a lot of goals and fresh starts for health. I congratulate you all for choosing to take the next step with your health and wanting to achieve balance this year in the best way you see fit. May the stories in this edition of the magazine help to support and guide you with some extra knowledge to make your journey more enjoyable. Thank you again to all the amazing contributors, photographers and of course Evolve Media Group for putting together such a beautiful magazine. See you in the spring time!
Amber Romaniuk Editor-In-Chief
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5 Simple Steps to Boost your Financial Health in 2015 Paula Onysko Have you ever noticed there is a powerful connection between your financial and physical health? When you have money flowing in your life, many other things flow, too. Conversely, financial stress can take a huge toll on your physical body. It’s also one of the top stressors in relationships and marriages. The state of your finances is often a reflection of your inner self-worth or confidence. The higher your self-worth, the more attention you pay to how you treat both
your body and bank account. The STEP 1 Track Your Spending lower your self-worth, the more your body or bank account get For the next two weeks, track ignored or abused. everything you spend. Write down the item and amount in a The good news is neither holds small book you take everywhere. grudges, meaning you can change Capture every purchase – from your reality beginning today. As the latte and muffin, to groceries, you empower a new relationship gifts, utilities and more. Total the with money, you can bring amount to identify your daily tremendous peace and healing spending. Then circle items that into your body. you didn’t need and add them up daily as well. Let’s get started with 5 simple steps to boost your financial After two weeks, reflect on your health in 2015. spending. Are you surprised how much you spend? Did you
January/February 2015 7
purchase things you didn’t need or value? Are you spending money you don’t have? Or are you pleased and empowered with your purchases?
Begin repaying your debt immediately, even if it’s $10 a month. The amount is not as important as the conscious choice to begin. Choose a repayment amount that feels doSTEP 2 Align your Spending with able and start paying down the your Values debt that has the highest interest rate. Increase the repayment Using the information gained amount over time as you get a from Step 1, get clear on how you better handle on your spending. want to spend your money going forward. Often times we are I recommend setting up an spending money to fill voids in automatic monthly payment our lives instead of using money so you aren’t tempted to skip a to create more peace, fun and payment. With every payment, freedom. acknowledge yourself for taking control of your finances. Remember, you likely worked hard for your money. Align your STEP 4 Empower Your Savings spending with your top values – whatever is most important to Even if you have debt to repay, you. also begin saving for the future. The amount will depend on First ensure your basic needs are your income, basic expenses met. After that, address any debt and debt levels. That’s okay. You repayments and begin saving are strengthening your savings (see Steps 3 and 4). Then the fun habit and saying, “I am worthy of begins. What passions do you consciously building my wealth.” have? Maybe travel is important, So begin today, with even a or creative self-expression. How small monthly amount. You’ll be about extra money for your surprised at how quickly small wellness, including nourishing amounts add up. organic food? As you invest in what’s important, something There are many savings vehicles magical happens. More – saving accounts, mutual funds, abundance flows your way. stocks, bonds and more – each with a different rate of return. If all STEP 3 Build a Debt Repayment the options overwhelm you, ask Plan a financial advisor, or start with an online saving account such as Some people have shame around www.tangerine.ca that you can their debt. Yet, debt simply set up at no cost. The point is, reflects past spending habits. start saving and keep saving. It says nothing about what’s possible going forward. You STEP 5 Claim your Worth choose that! Whether you are self-employed or contribute as an employee, I
invite you to claim and grow your sense of worth. Your soul came here to expand and live the riches this life has to offer. And you have gifts that are incredibly valuable to others. Don’t sell yourself short. Perhaps it’s time to raise your rates or, if you are an employee, ask for a raise. Imagine the good you can do in your life and the world with more money. The more money flow coming in, the sooner you can care for your basic needs, repay debt, grow your savings, and fuel your passions. And that is a beautiful world to live in.
Paula Onysko is a success coach and business strategist with 11 years of experience as a thriving entrepreneur. She works privately with women business leaders to ensure they are well-supported and aligned as they make their impact in their business, bank account and the world. Visit www.paulaonysko.com for more mindset and momentum to fuel your money flow.
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Calgary Meals on Wheels,
the fourth annual YYC Hot Chocolate Fest Ashlee Smith In support of Calgary Meals on Wheels, the fourth annual YYC Hot Chocolate Fest will run February 1-28, 2015. YYC Hot Chocolate Fest celebrates the creativity of local eateries competing to create Calgary’s best hot chocolate.
day of delivery,” said Janice Curtis, Executive Director. “Thanks to our incredible volunteers and staff, we have always been able to meet our clients’ needs, even during the flood of 2013.” Calgary Meals on Wheels is committed to delivering wholesome, Calgary Meals on Wheels is one of affordable meals and have programs Calgary’s most established charity that serve individuals, families, organizations and is celebrating 50 schools, the working homeless years of serving their community. and other community agencies. They are dedicated to meeting the “Our mission is to build a strong, nutritional needs of all Calgarians caring community, promote health who require their services, regardless and independence and provide nutritious meals to people in need,” of age or income. said Curtis. the coveted title of “Calgary’s Best Hot Chocolate” and “Calgary’s Best Spirited Hot Chocolate.” Bragging rights will also be awarded to the establishment that raises the most funds for Calgary Meals on Wheels.
Throughout the month-long festival, participating coffee shops, restaurants, chocolatiers, and hotels will feature signature hot chocolate drinks created especially for this friendly competition. Partial proceeds from each drink will benefit Calgary Meals on Wheels. Customers are “In 50 years of serving our encouraged to vote online to help community, I am proud to say we Calgary Meals on Wheels has six determine which vendor will win have never missed a scheduled different meal programs. They include:
The Lunch & Supper program delivers healthy meals to clients’ doors regardless of their age or income. Lunch consists of soup or salad, a sandwich, fruit and a dessert. Supper has a main entree served with a starch and our chef ’s choice of daily vegetables. Service is available three to seven days a week, 365 days of the year. In partnership with the Calgary Drop-In and Rehabilitation Centre, Calgary Meals on Wheels delivers a bag lunch for the working homeless, Monday to Friday.
Since 2000, in partnership with the Calgary Board of Education, Calgary Meals on Wheels delivers a hot soup lunch to 11 elementary schools across Calgary at no cost to the students or the schools.
the Lunch & Supper Program. You can place an order periodically or request a standing order to fill your freezer.
Calgary Meals on Wheels delivers over 388,000 meals annually In partnership with the Calgary through its various programs. They Chinese Elderly Citizens are always looking for enthusiastic Association, the Chopsticks volunteers and generous donations. Program offers nutritious, authentic Please visit www.mealsonwheels. Chinese cuisine 5 days a week. com to see how you can contribute to their mission. The Group Meal Program is designed to provide affordable meals for community groups.
The Hot Soup Program provides The Frozen Program is a convenient nutritious meals to school children. alternative, or enhancement, to
10 | Amber Approved Magazine
To resolution or not to resolution?
That is the question! Ron Jarrett Did you do it? Again this year? How has it worked out for you before? You know, those darn New Year’s resolutions. Really they should be called “New Weeks” Resolutions. Or maybe “New months” resolutions for as long as they last! I believe that every one of us desires to have an abundant life, full of health, wealth, deep lasting relationships and peace! The start of a New Year should be out ideal time to create what we desire so strongly, right? So why do so many of us exit this process so quickly when we begin with so much enthusiasm? I’ve got some ideas about that, and more importantly I want to provide you with a strategy to make this a New Year of wellness that can last the rest of your life. The most common New Year’s resolution is
always based around losing weight or improving our health. Ask any fitness professional it usually lasts about six weeks. Health Clubs fill to bursting the first Monday the kids are back in school and just a few weeks later things are pretty much back to normal. Where did you all go? Don’t tell me, I know. Life got in the way or it was just too hard! Let me help you fix this for the last time. Let me be clear, lasting change takes time, a plan and consistent practice. To start, can we decide together to make only one resolution this year? It is to never make another New Year’s resolution around our health and fitness again. Instead understand that we have committed to the process
of lifestyle and health improvement. Here’s my rationale; typically people enlist in a 12 week program or Boot Camp or some other high intensity madness to take off body weight. After the first week they have lost 5lbs if they aren’t already injured or starving. Week two they lost 2-3 more pounds in spite of the soreness and by week three they squeak out one more pound and then the doubt begins. “What happened?! I am hardly eating anything in spite of the cravings, I’m working out six days a week and still nothing!” Invariably they quit, saying it’s just too hard and exercise and dieting just aren’t “their thing”. Sound familiar?
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Here’s what’s wrong: First, 12 weeks of anything is just a band aid! Most of us have accumulated these round physiques over the course of years, do we really expect to take it off in only 12 weeks?! Can you say rebound! Have you ever wondered what happens to those amazing after pictures a later? My guess is they don’t look quite the same. Second, intensity is a tool not the objective! It needs to be applied judiciously and never at the expense of excellent technique. If you can’t function normal in society the next day, you’ve trained too hard! Third, food either works for you or against you, and starving is not food working for us! For most of us dieting translates into “dying very slowly”. Fourth, what about stress? Here’s the truth, if you are going to try to work out more than 3-4 times per week you have only added another stressor, not another stress reliever! Our bodies adapt when stress/exercise is applied appropriately, and then allowed to recuperate thoroughly with adequate rest and nutrition. In the simplest possible terms a lean, fit healthy body is created through a balanced process without extremes!
Here’s how in 2015: Begin with movement, start slow, remember we’ve got the whole year!
Begin with simple things, take the stairs more, park further away, go for a walk, have a standing meeting (they go so much faster), Don’t put too much pressure on yourself to hit the gym just yet. Rather than running speed up your walking pace. From what I’ve seen there are a lot of people beating up the roads with their bodies when they are running. Non-impact activities like swimming are great as well! Most of us are familiar with the physical benefits of exercise such as improved cardiovascular health, colonic expenditure, and increased muscle tone and so on. The real genius of exercise is what it can do to help with stress and work to create hormonal balance. So how much activity? Let’s start with only 15-20 minutes per day. I know I said more than 4 days per week would be a stressor so we are going to include all activity with a 10 minute period of more enthusiastic movement (walk briskly!). Here are a few important notes: One, make sure you check with your doctor to see if it’s safe for you to exercise before you start! Two, if it hurts don’t do it. Pain is your body’s way of saying change something. And three, walk/exercise before wine; more on that later. So far here we are: increasing our daily activity with focused 10 minute bursts of more enthusiasm, and generously increasing our daily movement. Check in with yourself, how is your sleep, stress and mental clarity? Week one,
Week two? You might have noticed I didn’t ask if your weight has shifted, well I didn’t because I don’t care and neither should you! Before I get too far along on this tangent, why do we say we want to lose weight when what we really mean is fat? Why not just call it what it is? FAT. The scale is such a poor indication of change. Your weight can vary 3-5lbs even throughout the day, and many of you will lose fat without the scale even moving during the process. IWe’ve witnessed too many good days ruined by one little number. Take your power back, SMASH your scale! An easy way to check your change is to find a bench mark pair of pant or other articles of clothing and try it on only once per month (the same day and time preferably) or use the dreaded selfie! The next and probably the most potent part of this process is food. Here’s where we can really get blown off track! So much information and not all of it is effective. Let’s begin with the most obvious pieces. Completely eliminate the following: Sugar, soft drinks (all) and fast food. These are the greatest contributions to excess body fat among other things! Drink water and chew your calories! That’s right! Digestion starts in the mouth with chewing. Chewing food thoroughly allows our body to more effectively absorb nutrients and to experience satiety before we over feed. Eat without distraction, avoiding the TV and negative conversations. This amps up the stress response which is a major
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disruption of digestion! Put your focus into your plate and the food you eat; savor and enjoy it! Give gratitude, for millions are as not privileged as us to eat at will. Now back to wine. Wine is a poor coping mechanism for stress. It creates a momentary escape and a more permanent metabolic and hormonal storm. Let’s become connoisseurs rather than consumers. Enjoy a glass of wine once or twice per week, and make it the best quality possible rather than some lesser swill daily. The same goes for chocolate (if that’s your thing), at least 75% cacao and organic is ideal. Remember food either works for you or against you! How is yours working for you?
Finally and still very impactful is the beautiful, restful and recuperative process called sleep! Hopefully those descriptive words already apply to you, if they don’t here are some ways to make the most of your sack time. First, night time is cave time! Our body
needs almost complete darkness to rest most effectively. TV’s, night lights, clock radios and more, all interfere with the ideal darkness generating a hormonal cascade. So turn the lights off, turn over the clock radio, shut off the TV, computer, ipad, all these types of electronics at least an hour before bed and read some good old fashioned paper (Something mindless works well, a novel perhaps).
long haul, after all it’s a lifestyle. Will you make mistakes and slip back? Sure! Use those situations as learning opportunities. You are succeeding as long as you keep trying! Reach out! There are amazing people and resources available waiting to support you when you are ready! In fact you will find much of that information and resources within this publication, in this issue and those ahead!
Second, keep your sleeping quarters cool. This enables our immune system to do its job more effectively while sleeping. Research also demonstrates that sleeping in a cooler environment can elevate our metabolism. In the busyness of life we may not be able to get that magical 7-9 hours so it’s important to maximise the quality wherever possible; eye shades and ear plugs can be great helpers. Sleep tight!
Let’s make a New Life resolution, make this the first year of the rest of your life, in re-developing and re-discovering your best life in a holistic, sustainable, and enjoyable way!
So here we go! The process is underway. We have discussed some simple strategies that start to create the health and vitality we desire. Remember we are in this for the
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14 | Amber Approved Magazine
Trusha Patel
Spice Sanctuary After all the Holiday festivities are over and fresh into the new year, detoxing your digestive system may be high on your priority list. But switching to salads and juicing may not be very attractive when winter continues to draw you to hot comfort food. Well, fear not! As Canada’s Spice Queen™, I want to introduce you to the perfect gentle spice that works with both healthy ingredients and comfort foods to help expedite transition of food through the gastrointestinal system and helps prevents bloating and gas. Asafoetida (asa-fe-teeda), otherwise
known as hing, a traditional Indian spice with both a culinary and medicinal use, is most commonly known to aid digestion, especially when used with lentils, starches and cruciferous vegetables. It is also a powerhouse of compounds that researchers have found may help combat influenza epidemics such as swine flu and reduce cancer activity in cells. By itself, asafoetida is extremely concentrated and not suitable for consumption. It is usually combined with wheat or starches and gums to convert it into an edible
format. Ironically, this means that those with gluten intolerances cannot use probably the one spice they could benefit from for digestion. It may be a first, but organic and gluten-free asafoetida is now available in Canada. Your first encounter with this underestimated spice may leave you never wanting to open another bag again, as it has a particularly astringent and sulphuric smell. It can, if not stored properly and away from all other spices, leave quite an odor in your pantry! The good news is that as soon as you start cooking with it, the smell quickly dissipates
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and the asafoetida actually delivers a mildly enriching depth to food with a slight scent of garlic or onions, making it a great substitute for anyone with a garlic or onion allergy, too! Suitable for everyone in the family, if you follow these three simple rules, asafoetida will quickly become your go-to pantry essential to help you look after your belly in a gentle, yet delicious way: Use a ¼ tsp for a dish that serves 4 with every single dish where you use lentils, legumes, potatoes, starches such as rice, broccoli, brus-
sels sprout and other gas-producing ingredients; Never use more than ½ tsp otherwise the asafoetida will overpower your dish; and Always add the spice either at the beginning of cooking (e.g. when sautéing onions or pan frying ingredients) or during cooking to allow its flavour to fully impart into your dish. Now that’s an easy new year’s resolution you can try and you can keep to!
Trusha Patel, known as Canada’s Spice Queen™, is a former investment banking lawyer turned organic spice purveyor. As founder of the Spice Sanctuary, Canada’s most premium organic spice company, Trusha is a regularly featured expert on CTV Morning Show and Global Morning and shares her ongoing passion and deep-rooted knowledge through her blog ‘Living a Life of Spices’ and as a guest writer for blogs and magazines. www.spicesanctuary.com
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Sugar STRESSED? How eating sugar (and carbohydrates) chronically stresses us out.
it’s under when you’re stressed. When you’re in this “fight or flight” mode, resting, digesting and healing is last priority.
Leanne Vogul www.HealthfulPursuit.com. We associate stress with an endless work schedule and a hectic home life. But what if I told you that what you’re eating, even healthy whole grains, fruits and vegetables, were (massively) part of the problem? First, the basics: your adrenals sit on top of your kidneys. They’re no bigger than a walnut, no heavier than a grape. These little guys are responsible for releasing hormones like cortisol and adrenaline, effectively managing how your body deals with stress and, the kicker, helping you maintain balanced blood sugar. Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream – so that you have the fuel you need to run away from the “danger” that your body believes
So how why does cortisol get released when we eat sugar (carbohydrates)? Carbohydrates ARE sugar Years ago, it was believed that the type of carbohydrate (simple vs. complex) played a role in blood sugar regulation. However, the body converts digestible carbohydrate (nonfibrous components) into glucose, regardless of the source. The major takeaway here is that ALL dietary forms of carbohydrates are broken down into sugar (glucose), whether it’s a fruit-filled smoothie, glorious kale salad, or a sugar cookie. High blood sugar causes cellular stress, calling on the adrenals to level the playing field. And this is the problem: we eat breakfast, our blood sugar rises, stress-rate rises, cortisol is released, insulin is released to move glucose to our cells, fight or flight kicks in, digestive processes stop, blood sugar
January/February 2015 17
lowers, cortisol remains high, you become hungry, you eat… and the process begins all over again. Only this time, cortisol levels are heightened, your body doesn’t digest food properly, and you’re likely lethargic, cranky, a bit on edge. This constant rise and fall in blood sugar at most every meal and snack for years and years is very hard on the body. The more work you give the adrenals by overeating sugars and starches, the more stress you put on your adrenal glands every single day, no matter how many breathing techniques, yoga classes or meditations you inject into your life. The more dysfunctional these hormones are, the more damaged your metabolism. You aren’t processing foods properly, you aren’t healing, you aren’t managing blood sugar. It becomes a real mess. And this, in the end, leads to glucose intolerance and insulin resistance; your body can no longer deal with the demand. 12 Signs of Sugar Stress Hint: over 80% of us experience it! (1) Inability to Sleep (2) Dark Eye Circles (3) Irregular Menstruation (4) Overwhelm (5) Puffy, Stiff and Sore Body (6) Physically Exhausted (7) Afternoon Energy Lulls (8) Poor Digestion (9) Weight Gain (10) Mental Fog (11) Lousy Immune (12) Low Libido Steps to Stop Sugar Stress For many, a whole-food based eating style that’s lower in carbohydrates and stimulants is essential to allow the adrenal glands time to rest and recover. This doesn’t mean eliminating all carbohydrate sources. It just means less, far less, than what we’re eating. A “clean” whole foods lifestyle can range anywhere between 50 and 60% of our total intake from carbohydrates. If you are in the business of following a stress-free eating style, 20% of total intake from carbohydrates is a great first-step.
5 (easy) ways to incorporate a stress-free, adrenal-healing eating style (1) Switch breakfast strategies. Shoot for high-fat, moderate-protein breakfasts like a protein shake whipped with coconut oil, eggs cooked in slices of turkey breast, or scones made from almond flour - meals that promote balanced blood sugar and maintained energy like you’ve never experienced before. (2) Get friendly with fats. Increasing dietary fat consumption keeps you satiated, reducing crazy hunger pains, leading to less overeating and binging. Cholesterol, which comes with fat, is used to make hormones. Eating a greater proportion of fat allows for hormonal balance of androgens such as testosterone and estrogen. Fat loss and the maintenance of a lean physique are much easier if hormones are balanced. (3) Eat fermented foods to increase beneficial bacteria in your body. Cortisol regulates secretory IgA in your gut – your body’s immune response. When cortisol levels are high, the gut tissue becomes damaged and bad bacteria flourishes. (4) Reduce fruit consumption. Fruit is recommended as part of a healthy, balanced diet, but for those who have developed adrenal fatigue (and carbohydrate intolerance), fruit is just too high in simple sugars. Luckily, many vegetables contain all of the same nutrients you’d get from fruit, but without the sugar overload. Things like bell peppers, tomato and avocado (considered fruits, but with very low sugar), spinach, parsley, and pumpkin. (5) Increase unrefined salt intake. Adrenal fatigue depletes salt levels in the body. Since adequate sodium in the blood is essential for healthy blood pressure, we can experience dizziness when our levels drop. Consume as much salt as you can tolerate, using only Himalayan rock salt. And… a touch of yoga never hurt anyone. Leanne’s popular blog, Healthful Pursuit, is a unique collection of motivational guidance and easy-to-make recipes for women who want to create a liberated life on a restricted diet.
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Wiping The Slate Clean It’s a New Year and time to get healthy Wanda Baker January is the time for a clean slate. A new year to start fresh and work on getting healthy after a month of sugar, chocolate and holiday indulgences. Many parents like to make food resolutions in the New Year, and many of these resolutions involve the family or kids. As a mom of two who has always tried to keep sweets as a special treat, I know firsthand how easy it is to fall prey to all those goodies. Seems like we just finish Halloween and the Christmas goodie train has arrived. Part of teaching kids to make healthier choices is to lead by example. When kids are small it is easier to instill good eating habits. As they get older they become more set in their ways as habits form. If they see you eating an orange, they are going to want to eat an orange to. Instead of setting resolutions start small with simple goals. Here are a few things we’ve found work for us, to help get you started. Portion control – teach the kids to take a little bit of everything on the table and encourage the one bite rule. If they don’t like something, they don’t eat it, but at least they tried it. Learn by example – cut up an apple or some carrots for yourself for a snack and cut extras for the kids. In our house, a plate left out with cut up fruit or veggies always gets eaten. Provide regular snacks – this helps prevent overeating at meal times. Cheese sticks, yogurt tubes, smoothies, crackers, nuts, unbuttered popcorn or hummus are all great snacks to enjoy and can easily be packed to go. Drink more water – choose water over pop and high energy drinks. Teach your kids to reach for water when thirsty.
Visit your local Farmers Market – people sometimes forget the farmers markets in larger cities are open year-round. Their product is typically fresher than in the grocery store as it may only be shipped from province to province versus across the ocean. Bring the kids and let them pick out some fruit or vegetables they want to try. Changing a routine takes time and it will take time to implement some new ideas and ways to get the family eating healthier. Start in the morning with a good-foryou breakfast, followed by an easy-to-make lunch, toss in a few smart snack choices and you are on your way. Here is a fun smoothie recipe the kids can help you with. Berry Avocado Ginger Smoothie ½ cup fresh spinach leaves ½ avocado, peeled ½ tsp grated ginger 1 cup coconut milk 1 cup frozen fruit (like blueberries) ½ cup ice Place all ingredients in a blender. Cover and blend until smooth. Pour into a glass, drop in a straw and serve topped with fresh berries.
Wanda Baker is the author of food & life blog bakersbeans.ca, mom to 2 kids, and wife to Rob. Following a career in marketing and events, Wanda started blogging in 2006 as a way to share adventures and recipes
20 | Amber Approved Magazine
Your Life, Your Plan
How do you get to a point where you want something badly enough that you will change? It’s a simple, yet very important, question to ponder. So many times, people stay in a state of unrest where they don’t change, yet they constantly are mulling over the idea of moving on to a new job, eating healthier, exercising, spending more quality
time with family, and so it goes.… Life can either take you by the hand, or you can take it by the hand. I’m not saying in times of crisis that you will be taking life by the hand fully. But it is possible to take life by the hand in your day-today existence, and you should. If
you are the captain of your ship, you’ll definitely be more prepared for when a crisis hits. What is a crisis? For every person, it is a little different. It could be a family emergency like your father having a heart attack, or it could appear as outwardly simple as not finding a babysitter when you are supposed to be at a party giving an honorary
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speech. Life happens; it is how we deal with it!
foods maybe, or to quit working at a job you makes you numb.
Let’s talk about change. It is that time of year when people make resolutions, right? Change is the biggest shaker in anyone’s life! But how, pray tell, do you get to a place where you will change? Does it happen overnight? Is procrastination part of change itself? Can change be documented? Is it an observable occurrence, or is it unobservable? I’d say both. There are reasons for people’s actions, and those reasons have had the power of thought behind them. Lots and lots of thought can go into something before a change is noticeable.
Wouldn’t it be great to change sooner rather than later? Imagine getting out of that bad relationship a year earlier and then found Mr. or Mrs. Right!
For instance, I just started walking to work, choosing not to drive. A couple of months down the road, and hurray! Twenty pounds lighter! Yet, let’s get back to the original question: how you get to that point where you do change. You actively choose to stop eating processed
Here is what I propose. There are simple steps to get you to where you want to be. It is like Peter Drucker’s “managing by objectives”, but applied to managing your life! Be clear on what you want and what changes you’ll need to make in your life. Write it all down. Know why, when, and how you will take action. What are the obstacles? Rewards? What resources will you need? What will your success look like?
as insufficient planning has the power to negate many New Years’ resolutions and personal goals. Take action: put one step in front of the other, or link one positive thought to another on your way to changes for the better. Last thought: put yourself 30 years ahead in your life and look back. What did you do? Who did you help? Did you take chances and make positive changes? Were you the captain of your ship? We all are unique and gifted. We all have a right to be on this planet and to help make a difference for ourselves and others. This New Years, be realistic, manage yourself, and take the next steps towards your better existence.
Can you make it a reality? (Ask others for support if necessary.) Be honest with the time it will take, Crystal Buchan
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Feeling confident in your own body Ania Basak Many people says that you are what In my profession, I have a chance to you eat. Others claim that it is all work with different types of clientele, about your fashion. from business professionals, to stayat-home moms. It is most interesting What is the secret to being to see how people change their confident? Some people believe it’s behavior just by investing in new having a positive mental attitude, (proper) clothing, especially those while others claim it’s being wealthy. who have gone through stressful However, some researches show that experiences and are starting a new the answer may in fact lie in what chapter in their lives. When you look we are wearing. People, especially good, you feel good and you perform women, attach emotions to articles at a much higher level in both your of clothing (you have probably personal and professional life. experienced that too. Just think about an item you wore for a date The perfect look is a matter of that went badly and you haven’t put perception; it is different for everyone. You should ask yourself, what do it on since!). you like most about yourself? Then Personally, I do not think there is try to embrace that quality every just one solution to such a common day. Moreover, there is always “that” problem. There has to be balance part of our body which we don’t in our lives, which means taking like. Try to shift your attention (and care of yourself in terms of healthy others’ attention, as well) towards eating choices, staying active and the “highlights” of your body. You investing in good quality (doesn’t can do that with proper wardrobe & mean expensive) wardrobe. A great accessories choices. Dark clothing combination like that leads people works as masque, where light, bright to a successful outcome and their colour wardrobe draw attention. In confidence rises.
fact, wearing the right colours will make your face eyes and hair come alive, visually reduce wrinkles, shadows, blemishes, freckles and facial hair and minimize double chins as well as facial and body disproportions. Having self-confidence alone doesn’t always equal great style. I believe that it is a combination of three things that make people look and feel great. Firstly, knowing what clothes to wear and how to wear them in order to give you the best body proportions and fit; secondly knowing your best colours and finally finding your personal style, which often takes some time, but it is so worth the effort.
Ania Basak is President & CEO of Fashion Calgary – one of the Top 10 online media outlets promoting fashion/beauty/art&design/lifestyle in Western Canada, Makeup Artist, Image Consultant and Personal Shopping Assistant. She has been a Beauty Ambassador for Giorgio Armani, a Beauty Advisor for Yves Saint Laurent, and most recently, the Education/Training Coordinator & PR/Media Representative for Guerlain Paris Canada in Alberta.
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Meet Chef
Quinn Staple Chef de Cuisine Yellow Door Bistro
Amber Romaniuk
Another talented Chef at Yellow Door Bistro, Chef Quinn Staple. Inspiration to become a chef? Wanted to be a golf pro, but instead took a cooking class in high school and really enjoyed it. Went through culinary school at the Southern Alberta Institute of Technology and fell in love with it. Finding what you love, makes a job a lot more enjoyable. What has your journey through the culinary scene been like? I started in Canmore and had two interview lined up in Calgary, one at the Tribute and one with Chef Duncan Ly. The Tribute was the go-to for the next couple of years for work. Upon coming to Hotel Arts Staples started at Raw Bar by Duncan Ly as a Sous Chef before coming over to the Yellow Door Bistro. What makes Yellow Door Bistro such a unique experience? For me it’s the people we have here. Very passionate people. We are very customer-driven. We work to make sure our customers have the best experience when they come to dine.
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We have a ton of freedom to do what like in the kitchen. Duncan lets us be and is very open to us being creative. Yellow Door has an inviting and unique atmosphere. It’s bright and vibrant and the décor is quirky. What was the inspiration to add to the winter menu? We always have a couple heavier things on the menu. There is a whole different season of vegetables. We are using different protein varieties. We get so excited for different changes in produce. In Alberta we have 2 different supplier seasons. We go back and forth between B.C. produce and Alberta produce when we can find it. Favorite dish on the current menu? The Sablefish, with a traditional braised red cabbage and mushrooms. It’s very warm. The recipe for the magazine?
What do you think is the to accommodate people with importance of sourcing as local intolerances. We don’t use much gluten, especially in sauces. We as possible? prefer to make lighter sauces Important to support local which leave you feeling lighter. business and support Calgary farmers. It’s fun for me because I What do you enjoy eating get to know those suppliers. The outside of work? supplier from B.C. calls us every week and lets us know what will I love curry and pho, it’s fast and be coming for produce, which is delicious. exciting. A lot of the farmers are Why is it important to make right in Calgary. everything fresh in house? As far as looking at the culinary scene in the next 5 years what The craftsmanship is nice. People are coming to eat our food and do you think that looks like? the prices and cost of living is Farm-to-table is a trend, but going up. I think for us to be is always something we have charging the customers certain supported. I don’t think that will prices, they expect to see lots of go away. It’s nice to see whole- hand-made in-house stuff. If you animal butchering coming in. are paying $30 for a bowl of pasta It’s fun for chefs to be able to you want to know you are getting do many different things with the highest quality product. the products. I hope in Calgary We as cooks here really pride we go toward the rustic trend. I ourselves with doing as much as like to see clean and super sleek we possibly can. presentation with a welcoming feel. I’d like to see that come back Do you have a favorite farmers market? a little bit.
Accommodating people with In the summer I know a couple of allergies or intolerances, is that vendors that I see in the parking This is a cassoulet. We always have a fun challenge for you? lots outdoors and getting fresh one on the menu. Always feature fruit. Community Natural Foods pork and duck in some sort of way. Yes, we are super accommodating by my house has great local Noble farms duck breast, sausage here. Most of our menu is very produce. Even Supermarkets like with dried cherries and garlic. friendly to everyone. And we Co-op are getting better quality Braised beans in pork hauck. can modify it without gluten or and local produce. dairy. I also think some of the gluten and dairy-free is a bit of a trend. But we are happy making the changes that we need to,
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Noble Farms Duck Cassoulet Ingredients - 2 cups dry white beans - 2-3 slices of bacon, small dice - 1 medium onion, small dice - 2 carrots, small dice - 2 stalks celery, small dice - 2 heads garlic, roasted and smashed smooth with a fork - 2-3 bay leaves - 1 tbsp. thyme leaves, picked - 1 tbsp. rosemary, chopped - 2 pieces sausage ( chicken, pork or beef with do) - 1 smoked pork hock - Chicken or vegetable stock Procedure 1. Soak beans in a copious amount of water for 24 hours. 2. Drain beans and rinse with clean water. Put beans and smoked hock in a large pot and fill with cold water. Bring the water to a boil, then turn down the temperature to medium and simmer beans for 45 minutes to 1
hour. The beans should be tender and if not, simmer until tender. Drain beans. 3. Cover the sausages with cold water in another pot and bring to a simmer. Simmer sausages for 15 minutes and drain. 4. In an oven safe pot, (if you don’t have an oven safe pot you can do all these steps then transfer the dish into a casserole dish for baking), render the bacon until crisp. Add the onion, carrot and celery and sweat on medium heat until soft. Add the roasted garlic and sweat for another 2 minutes. Add the cooked beans, thyme and rosemary to the pot and season with salt and pepper. Make sure to mix thoroughly. Arrange the sausage and smoked hock on top of the beans and cover the beans with chicken or vegetable stock. Bring the stock to a boil then cover with foil and bake in a 350f oven for 2.5 to 3 hours.
Make sure to stir the beans every 30 minutes. The beans should look very plump and be very soft. If the beans are not soft add a cup of hot stock at a time and bake until the beans are soft. Once the beans are soft, remove them from the oven and allow them to cool at room temperature. 5. Remove the hock and sausages from the cassoulet. Shred the hock while it’s warm and fold the meat back into the beans. Cut the sausages into slices and reserve for serving. Noble Farm Duck Breast 1 duck breast per person Procedure 1. Season both sides of the duck with salt. In a pan on medium to low heat slowly render the duck breast skin side down. Move the breast around the pan occasionally. Rendering the duck skin will take 15 to 20 minutes. Once the duck skin
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in rendered it will have a dark golden brown colour. Flip the breast over for 30 seconds then remove from the pan and allow to rest for a minimum of 5 minutes. Once ready to serve cut the duck into thin slices. This will allow the breast to eat very tenderly. To Serve 1. Cook one duck breast for each person. While rendering the duck breast re warm the cassoulet beans and the sausage in the oven or on the stove top. 2. Fill the bottom of a bowl with the cassoulet beans and several pieces of sausage then fan out a sliced duck breast on top of the beans. 3. You can serve any green vegetable or glazed root vegetables with the cassoulet.
Karine Moulin - Pastry Chef, Hotel Arts Group
Macaroon Ingredients: • 3/4 cup almond flour (also known as ground almonds) • 2 large egg whites, room temperature • Pinch of cream of tartar • 1/4 cup wild flower honey (warm) • 1TBSO blueberry powder (available at Amaranth Whole Food) Method: 1. Preheat oven to 275 degrees. Whisk whites with a mixer on medium speed until foamy. Add cream of tartar, and whisk until soft peaks form. Reduce speed to low, and then add honey. Increase speed to high, and whisk until stiff peaks form, about 8 minutes. Sift flour mixture over whites, and fold until mixture is smooth and shiny. 2. Fold in to the mixture the blueberry powder. 3. Transfer batter to a pastry bag fitted with a 1/2inch plain round tip, and pipe 2-inch rounds 2 inches apart on parchment-lined baking sheets, dragging pas-
try tip to the side of rounds rather than forming peaks. Let stand at room temperature for 20 minutes. Reduce oven temperature to 275 degrees. Bake 1 sheet at a time, rotating halfway through, until macaroons are crisp and firm, about 10 minutes. After each batch, increase oven temperature to 300degrees. 4. Let macaroons cool on sheets for 2 to 3 minutes, and then transfer to a wire rack. Okanagan stone fruit compote Ingredients: • 100ml Chinook honey • 1 vanilla pod, split in two • 1 cardamom pods • Zest and juice 1 lime • 1 sprig of fresh organic thyme • 6 apricots, halved and stoned • 3 peaches, quartered and stoned • 3 nectarines, quartered and stoned Method:
Yellow Door Bistro Macaroon 1. Using a food processor, place the honey, vanilla pod, cardamom pod, lime zest and juice and sprig of thyme and pulse for 2 minutes. 2. Toss the fruit in a large mixing bowl until it is covered with the honey mixture. 3. Place the fruit on a baking sheet lined with parchment paper and raost at 300 degrees for about 15-17 minutes.
2. Remove from the heat and add the bergamot zest, cover and leave to infuse for half an hour. 3. Add the bergamot juice to the honey syrup, then strain and place in a shallow container. 4. Freeze for 2 hours until slushy.
Bergamot Sorbet
5. Whisk the egg whites until fluffy and mix into the sorbet. The sorbet must be only semi-frozen to be able to do this.
Ingredients:
6. Freeze overnight.
• 4 Bergamots, juiced and zested • 150g wild flower Honey • 2 Egg Whites • 300ml Water
7. Enjoy with Okanagan stone fruit compote and a wild blueberry macaroon.
Method: 1. Dissolve the honey in the water over a low heat, before gently bringing to the boil for a couple of minutes.
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Roasted Root Veggie Salad Amber Romaniuk
For the Salad: 2 Medium yellow beets 2 Medium red beets 4 Medium carrots chopped into small pieces 2 Cups cubed yam (orange) 2 Cups cubed Sweet Potato (the white) 2 Yellow Bell Peppers chopped 2 Fresh Garlic Cloves finely chopped 1 Medium Yellow Onion finely chopped 4 Tbsp Coconut Oil 2 Cups Fresh Spinach (fresh) Pinch of Rosemary Pinch of Garlic Powder Pinch of Oregano
Pinch of Pepper Pinch of Sea Salt For the Dressing: 4 Tbsp Apple Cider Vinegar 2 Tbsp Avocado or Flax Oil Pinch of Sea Salt Pinch of Garlic Powder Pinch of Oregano 1.) Pre-heat oven to 350 degrees Fahrenheit 2.) On a large baking sheet add a piece of parchment paper. 3.) Wash and chop all vegetables, onion and garlic, except the spinach and add to the baking sheet.
4.) Add coconut oil and spices and mix well. 5.) Bake in the oven for 25-30 minutes or until vegetables are soft to pierce with a fork and cooked. 6.) In the meantime combine all ingredients for the salad dressing in a jar and mix well. 7.) Add spinach to a plate or bottom of a big salad bowl, top with roasted veggies and dressing. Mix well and enjoy. Serves: 3-4 Prep Time: 10 minutes Cook Time: 25-30 minutes
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Chocolate Hearts 5 Ways Amber Romaniuk
1 cup Coconut Oil 1 Cup Coconut Butter 1/2 cup unpasteurized honey or Organic dark-grade maple syrup
Sweet & Salty: Pinch of Himalayan sea salt
Directions: 1. Melt coconut oil and butter in a pot over medium heat 4 tablespoons Raw Cacao powder 2. Turn off heat and add vanilla, (adjust taste to how dark you like sweetener of choice, maca and cayour chocolate) 1 teaspoon vanilla powder or vanilla cao powder and whisk well extract 3. Pick a chocolate mold of choice (I had hearts) or if you don’t have 1 Teaspoon Maca Powder a mold line a 9x9 baking pan with parchment Add-ins 4.) Make just chocolate or pick an For Berry: ½ cup Goji Berries or add in option, Berry, Nutty, Spicy, dried blueberries Nutty: ½ cup crushed almonds, ha- Minty or Sweet & Salty zelnuts, cashews or pecans 5.) Mix in remaining ingredients and add to chocolate mold or into Spicy: 1 teaspoon chili powder for spice or 1 teaspoon cinnamon baking pan and let set in the fridge Minty: 4-5 drops peppermint extract or freezer for 4-6 hours
6.) Once set wrap hearts in red and silver foil. If you used a baking pan chop into desired size pieces and wrap in red or silver foil and enjoy! Prep time: 5 minutes Cook time: 5 minutes Serves: 25 medium sized chocolate pieces or hearts
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Carrie grew up with food allergies on a farm in rural Alberta with a family that baked fast and loose with butter and cream. Her family served dessert at every meal – literally. She first began mucking around with recipes in the kitchen to accommodate her children’s various allergies, as well as manage her husband’s diabetes. Her own diagnosis of Celiacs disease launched her into the world of blogging with a passion to help others navigate living gluten-free without having to give up the foods they loved. She looks forward to continuing to share her love of good food and family.
Sriracha Chicken and Snap Peas Carrie Adair
2 chicken skinless chicken breasts 1/4 cup maple syrup 1/4 cup apple cider vinegar 2 tsp sriracha 1/8 cup fish sauce 2 Tbsp coconut aminos 1 tsp grated fresh ginger 1 tsp coconut oil 1 small pkg snap peas 1 cup of cooked rice per person. Slice chicken breasts into small strips and place in a medium bowl. In a small bowl or canning jar add the maple syrup, apple
cider vinegar, sriracha, fish sauce, coconut aminos and ginger. Whisk to combine. Pour half of the sauce over the chicken and marinate for an hour. Heat, on medium heat the coconut oil in a large frying pan. Add the marinated chicken and cook until slightly brown and cooked all the way through. Add the rest of the sauce and the snap peas and on low- medium heat continue cooking for 3-5 minutes. Stirring occasionally.
Serve over cooked rice. This recipe serves 2. *gluten free, dairy free, corn free, refined sugar free, soy free
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Slow Cooker Baked Apples Carrie Adair
Slow Cooker Baked Apples 4 baking apples ( macintosh, pink lady or honeycrisp are great) 1/4 dried cherries (cranberries can be substituted) 1/4 cup walnuts 1/4 cup coconut sugar 1 Tbsp coconut oil 3 large dried figs, finely chopped 1 tsp cinnamon 1/2 tsp cardamon 1/4 tsp nutmeg 1 cup apple juice 2 Tbsp lemon juice 1 cinnamon stick
*I used Coconut Bliss non-dairy ice cream to top apples just before serving. Turn slow cooker to high heat. Core apples and also peel a large strip from top of the apples. In a small bowl melt the coconut oil in the microwave. Add the coconut sugar, spices, dried figs, cherries and walnuts and stir. Fill apples with the nut/fruit mixture. Place apples in the slow cooker. Pour the lemon juice and apple
juice in the slow cooker. Add the cinnamon stick to liquid. Place lid on slow cooker and cook on high for 2 hours or low heat for 4-5 hours. Remove apples carefully from slow cooker and place in a dessert dishes. Top with a spoonful of coconut ice cream. Serve. This recipe is gluten free, dairy free, refined sugar free, corn free and soy free.
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Your Second
50
With Frank Moffatt With Amber Romaniuk
Photography by Perry Thompson
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E
nergetic, inspirational and loving are three words that instantly come to mind when I think about Frank Moffatt. He is just about to launch his new documentary, Your Second Fifty, directed by Laurent Goldstein. I sat down with him to get the inside scoop on what inspired this up-and-coming hit for the New year. Starting from the very beginning, where did this all start with Your Second Fifty? It came to mind in Bangkok Thailand. I was working out at the gym with a couple of friends of
mine and they were complaining about everything. That they were 50 and their life was going downhill and nothing looked positive ahead. I just finished running the Bangkok marathon. I was running in the fifty-plus category and there were people there that were in fantastic shape.
can figure out what it is. And then if they buy in, they too can live a healthy, positive and productive second fifty. So that’s where the book idea came from.
I thought to myself, those people have such a positive attitude about being fifty. And they can still do all of these activities at fifty. Why are these people that I am working out with in the gym complaining so much about age? I thought there must be something out there that we can take and provide to everyone else – if we
I wrote the first version of the book in 2006. I wrote the second version of the book in 2012 and I took a course on how to make your book into a bestseller, and I practiced all of those principles and got a bestseller. Then I thought, I have a bestseller book, but how many people are reading books anymore?
At what point did you decide to transform the book into a documentary?
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Then I was thinking to myself maybe I should make an online E-course for people to come and answer questions and figure out who they are financially, physically, emotionally, mentally and spiritually. And then International Educator, Speaker and bestselling Author John D. Martini happened to be in town and I asked him if it would be possible to interview him and use the clips for the online course. I asked him five questions. • What’s the potential we have in our second fifty mentally? • What’s the potential we have in our second fifty emotionally? • What’s the potential we have in our second fifty financially? • What’s the potential we have in our second fifty physically? • What’s the potential we have in our second fifty spiritually?
Life is about what can you give to make the world a better place. If you do a really good job of it, people are grateful for it. People’s support for documentary has given me an opportunity to do a lot of the things I want to. I want to build schools and orphanages in South East Asia. My kids used to be in a pretty famous band and I want to have kids in a little band and see what we can do. Bring my boys over and give them some coaching. I want to do this with kids that are orphans and give them a belief there is a future and a hope and a dream, which is what second fifty is doing for people over the age of fifty. Who are some of the people interviewed in the documentary? Valerie Sheppard, acclaimed speaker, best-selling author and accomplished coach is just radiant. I thought I was never going to go home; I just didn’t want to leave. Her enthusiasm and the sparkle in her eyes was amazing.
And he spent about 10 minutes answering each question. The guys that shot it edited the takes together and I looked at it and thought “Why We had country superstar Naomi Judd. She was am I making an online course? I need to make a sensational. She was so emotional and heartfelt and documentary.” that was incredible.
How many people did you interview for the Then we had 6-Time EMMY® winning media coach documentary? & communications speaker Shawne Duperon, who shared about being a little bit older as a woman Probably over 80 but they don’t all get to make and the pain of losing your youth. It doesn’t bother the feature film. I felt there was so much value her that she’s in her fifties, but there is a bit of pain in what everyone had to say that I am making an when you lose your youth. educational documentary series covering the mental and emotional dimensions, so there will be Even I spoke in the documentary about turning extended interview from all of these people. When sixty. I was thinking, “I am depressed, not because people watch the series, they will get more in-depth I’m sixty but because there is so much I want to do, information. We are doing the documentary in a I don’t know how much time I’ve got left. Even at way to shock people. I want to shock people, I want 100 that’s only 40 years left. That means 60 already them to go “What? There’s a chance I could live to went by.” 120? What?” If the “what’s” happen we are affecting and impacting people’s lives. Dr. Terry Grossman a very well-known stem-cell doctor was also interviewed and said “We are at I know with just the trailer, one elderly man watched the knee of the curve.” I asked “What is that?” He it and thought “Man, what am I doing? You know said health-wise, we are just ready to start turning I used to be a pilot I’m going to go take my pilot the curve and we will be living to 120 years of age. license.” Then his friend said, “I used to be a pilot, too. I’m going to go and get my pilots license too” So keep yourself in shape, keep yourself healthy, So here’s these two guys both in their 80’s who eat the right foods. Preventative maintenance is so were inspired and going to get their pilot license important because you don’t want to spend that renewed just from seeing the trailer. last 10 years being decrepit. You want to be living that
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time to your fullest. You want to be like a candle and burn, burn, burn and then you’re out. I think one component people need to understand about your second fifty, if you live it and focus on yourself, you will suffer immensely. If you live your second fifty thinking of ways of you can help others and you are willing to offer those experiences to others, you are in for a pleasant drive. Give, give, give and the happiness will return. The feeling you give away is the feeling you’ll get. People need to always keep in mind that our second fifty is without question the opportunity to be the best we can be. In our first fifty, we are spread pretty thing trying to get a career going, taking care of kids. But in our second fifty we have time and knowledge. We have time to put it all into place. Would you ever create a talk show to contribute to Your Second Fifty? I am working on a show for a worldwide feed of Your Second Fifty game changers. We are going to invite people once a week to come and do a onehour talk show. I am going to host it with another great guy here in Calgary, Richard Schultz, and we will do it at Self Connection. You can watch it live, and if you can’t catch it live, there will be streaming opportunities down the road. The nice thing is with streaming we can bring people online and they can talk about what they offer to people over the age of fifty. Your second fifty should be adventurous and fun. Don’t let the calendar tell you how you should feel. Feeling great, no matter the age and living life to the fullest is truly a life that is AMBER APPROVED. Visit www.yoursecondfiftydocumentary.com and www.ysfmarket.com for more information regarding the release of the documentary.
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Market Place
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CREATIVITY EXPERIENCE THE DIFFERENT SIDES OF CHEF DUNCAN LY, GOLD MEDALIST, AWARD WINNING CHEF