Easy and filling Leek and Potato Soup

Leek and Potato Soup 

This is my own recipe

VEGAN

This soup is both hearty and delicious.

Ingredients:
1 tbsp
coconut oil
4 Leeks, sliced
6 - 8 potatoes, (peeled)
parsley,
Black pepper
Vegetable broth (1 Litre)
Coconut milk (also about 1 litre)
Coarse salt to taste
Onion powder
2 cups of water or more if you like it thinner

It's easy to make, just cook leeks in coconut oil till soft, add the rest of the ingredients and cook till soft, then puree and season to taste. I added the coconut milk at the end.

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Pumpkin Time Again

October is here and since the leaves are starting to turn their autumn shades and fall gracefully to the ground, that's when I start looking forward to all things PUMPKIN!

There are a few things you may not think to pair up with Pumpkin. Like Cheese for example.
Another way to enhance the flavour is to add sea salt, pepper and butter. Delicious, it is a saltier take on the sweet version. Don't overdo the salt though or the butter.

This morning I had this recipe land in my INBOX :
Soft Pumpkin Cookies.  Give them a try.

Below is the Pumpkin cheese bread I came up with. ENJOY! It is melt in your mouth good!

 

PUMPKIN CHEESE BREAD RECIPE  - CLICK HERE!

Pumpkin is high in fiber and vitamin A! Based on a 2,000 calorie diet, a cup of Pumpkin yields 245% Vitamin A, so don't overdo it if you are pregnant. A cup of pumpkin also yields 19% Vitamin C, 4% Calcium and 8% Iron based on the same diet.

The Pumpkin bread recipe above has NO SUGAR added to it! But believe me, it's delicious!

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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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Coconut Milk Rice Pudding or Breakfast

Comforting and fragrant....

This Brown Bismati rice pudding is a winner. It is gluten free and the raisins add iron to the meal. I make mine dairy free by adding a can of coconut milk. Be sure to look at the ingredients on the label, don't buy the cans with additives and gum in them.

RECIPE

 

Brown Bismati Coconut Rice Pudding 

(Rice Cooker method)

Ingredients:

1 can Coconut milk (NOT LOW FAT)

1/4 cup sultana raisins

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

2 - 3 tablespoons maple syrup

1/2 cup white Bismati rice

1/2 cup brown Bismati rice (* if you have allergies make sure it is gluten free and that there is no cross contamination)

1/2 cup water

lemon zest

Method:

1. Rinse the rice very well, at least 4 times in cold water and place in rice cooker
2. add spices
3. Open can of coconut milk and scoop off 1/3 cup of the "cream" and set aside. Pour the rest of the cream and coconut milk into the rice cooker and stir to combine with rice.
4. Add lemon zest, maple syrup and raisins, stir to combine.
5. Turn on your rice cooker and let it cook.
6. Once it is done add in the coconut cream that you set aside to make the rice pudding nice and creamy.
7. Serve warm with heated rice milk and whole raw almonds for breakfast or chill to serve as pudding. (1 cup per portion for breakfast.) 

ENJOY!

By Melony Teague

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One week of the challenge already past

Today is the 8th Day of the Summer 30 Day Challenge and so far so good. Some have already used up their "get out of jail" cards, but for the most part participants are on track. The first week is always the hardest because you have to learn to think differently. It is easy to "let slip" and  realize after you have taken a bite of whatever it is that you have chosen to replace just because you are in still in the "old habit" mode. It happens and you can't beat yourself up about it, at least you realized and didn't just go ahead and eat the forbidden thing intentionally! Remember, it is about progress not perfection.

Participants have been reporting their daily activity to me and are doing well. Most are going way over their minimum 15 minutes a day (for 5 days in a week) requirement.


Here is Elizabeth's Landmark photo as well as one from Debra. Kristin from Michigan has been doing gardening and sent along a photo for us! Also, photos of the "Girl's Night Out" pics are coming in too! Thank you ladies.

Tea and Vietnamese food in Portland Oregon with 2 of my favorite 
girls!

HERE ARE SOME LINKS THAT YOU MAY FIND USEFUL:

• Is Coffee Right for you?
• Quinoa and Vegetable Soup Recipe
•  Breakfast Pumpkin smoothie
• 10 Tips from Igor

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Landmark shots

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Sheila in Cape Town sent in her landmark photo.

She has already done her first homework assignment. 

Here is the pic.

"We had a pub lunch and a light beer, before heading off down the Peninsula to Steenberg Winery for wine-tasting - a very Cape Town touristy day. My lunch was healthy - stir fry veg with small rare steak and an egg - theirs?? another matter - pie and chips!" - Sheila

Anna in Australia had a rest day. This is her idea of a rest day:

"Rest today, but went for a long walk along the (surf)
beach with the wind blowing in my hair. The sea air
was invigorating and we climbed a vantage point,
Elephant Rock with spectacular views. For a winter
day, we reached a sunny 70 degrees." - Anna

As for me, we went for a family Canoe around the Lake.

Girl's Night Out

One contributing factor that helps participants achieve success on their 30 Day Challenges is accountability and support. For this challenge I have introduced something different and it is going to be fun. You can do it too and let me know how it went. I have included some links below for you to check out.

PLAN YOUR

Girl's Night Out

Pick one night to go out with some BFF's with healthy snacks and chats.
Share with your friends your victories so far on the challenge and ask them to support you through it.

WE ARE STRONGER TOGETHER!

Here are some ideas for your

Girl's Night Out

1. Supply the snacks and invite your friends on a picnic. Take healthy snacks, lemon water and a little note to tell each person what they mean to you. No cake needed, when friendship fills the heart. 
2. Meet at your favourite coffee shop and order a Peppermint tea or Rooibos tea. Share your story with your friends and ask them to support you. 
3. Ask each person to prepare one hilariously funny story to share with the those gathered.

 A few words of caution:

Try to avoid decaff coffee since typically the caffeine is removed chemically. Check out the methods of decaffienation discussed here.
Green tea can be acidic, so watch your intake if you are trying to avoid too much acidity in your body.
If you have to have Soy milk, Choose Organic Soy milk if at all possible. 
I prefer to have half and half...since I only have one cup a day! ( According to "The Plan" by Lyn Genet - it is less reactive and less likely to cause weight gain. 
 

 Submit your photo to me to post with a few words.

 

Where do we come from? Part II

To all my USA Participants, Happy July 4th! 

We are on day 4 of the Summer 30 Day Challenge! 

TIP OF THE DAY:

Today we had one more participant join the challenge!  

Welcome to Debra.

Here is a landmark photo from her.

Debra is rearing to go and wrote,

"My goal is to stop overeating and eating when I am not hungry. I will give up sugar and soda."

Day 2 and 3 have been good ones, and although the first few days are hardest it is best to just keep going. So there may be wobbles along the way..it is not perfection we are striving for but PROGRESS.

Sheila from Cape Town, South Africa reported,

"My Day 3 was spent enjoying the cold Winter sunshine in the winelands with a friend - after 2 hours at gym, burning calorie."

Nina in Oregon reported,

"Day 2 went very well. Made good food choices, portion control, exercise- walk with Husband and Dog, met my veggi/ fruit goal and met the protein goal for the 1st time in weeks. It takes focus to get nutrition into balance! Working on doing the same for Day 3."

Crystal in Regina reported,

"Day 2: Dairy free! 90 min weeding in +32C, lots of bending and hacking and hoeing. Garden looks good though."

 This was day 2's lunch with lemon and olive oil dressing.

As for me I am seeing good progress on the scale already! 

Well done to all the participants so far! 

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www.melonyteague.com  To subscribe to my consolidated newsletter, Click here  Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children. Founder of "Secrets of Body Transformation from the Inside Out"  Join me on facebook. 

Where do we come from?

Each participant has submitted one landmark photo.

First in was Anna from Australia's picture of Byron Bay in Australia. This area is well known for the lighthouse.

"Doing great so far today. Did a 20 minute walk only as we have lots of rain..."

Beth sent in a pic of a local park in Pittsburgh, U.S.A.

Kristin reported this after the first day,

"Kristin in Michigan is happy to report she is sugar free and despite reading a friend mentioning fudge brownies, I did not cave:) Went on an hour hike at the state park by work. Mosquitos and mud were awful, but it was fun. Nothing like nature:) Wish I had my camera. I saw oodles of critters. My friend was bummed because she kept missing 'em."

Nina in Oregon reported,

"Weighed, measured, ready to go!" 

Here is her landmark photo and she wrote,

"The closest land-mark I can come up with is High Pass Vineyard!
The whole area is full of grapes."

Cheryl in Toronto said,

"Have weighed and measured and look forward to the boost I need to get out there each day to do something!"

Cheryl sent in this landmark photo of the CN Tower in Toronto, Ontario, Canada 

Crystal sent in this landmark photo

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Summer 30 Day Challenge Participant list

Each participant has committed to a nutritional change for the 30 days of the challenge. They have committed to 15 minutes of exercise (minimum)  for 5 days out of a week. This usually results in participants doing more than that and a habit being established.

All of these participants have joined in a 30 Day Challenge before, how about you join in too! We would love to have you! JUST EMAIL ME TODAY!!!

Click here to email me and join. 

Participants will be sending me a landmark photograph of their adventure area to post. To get the ball rolling I have posted my own landmark photo. This was taken at the end of May at Killbear Provincial Park, Ontario, Canada. 

 Participants from all over the globe are:

1. Anna, Gold Coast, Australia.
2. Crystal, Regina, Canada
3. Melony Teague, Toronto, Canada
4. Kristin, Michigan, U.S.A.
5. Beth, Pittsburgh, PA 
6. Janice, Williamsport, PA
7. Elisabeth, Arboles, Colorado
8. Sheila, Cape Town, South Africa 
9. Cheryl, Toronto
10. Debra, Rapid City, SD

11. Nina, Oregon. 

    
    
    
    
    
     MELONY TEAGUE
    
    
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    www.melonyteague.com  To subscribe to my consolidated newsletter, Click here  Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children. Founder of "Secrets of Body Transformation from the Inside Out"  Join me on facebook. 

Summer 30 Day Challenge - Calling all participants START DATE July 1/2013

Replacement list

 SUMMER 30 DAY CHALLENGE

Who's IN?

Summer is here and it is time to start another 30 Day Challenge.

START DATE JULY 1, 2013

You are invited to join in.

Here is how you join:

EMAIL ME 

I need your name and your city. 

That is it! 

 Here are the RULES...

 

PICK ONE OR TWO THINGS MAX to REPLACE IN YOUR DIET from THE REPLACEMENT LIST. 

Commit to replacing this food for 30 days.

You will be given 2 "Get out of Jail" cards to use during the 30 day Challenge.

COMMIT TO DOING minimum 15 MINUTES OF ACTIVITY - How easy is that?

(Exercise which could either be cardio or strength training/yoga/walking) 5 times a week for the duration of the SUMMER 30 DAY CHALLENGE.

IF YOU DO NOT STICK TO YOUR COMMITMENT, you have to buy me a coffee.

Participating in this Challenge involves reporting back to me on your progress and doing some fun homework. You will also be required to send me at least ONE Photograph of a landmark in your area. (See I told you this would be fun!)* If you need help in sending a pic, we can figure it out, so please don't let that part keep you from the challenge.

This Challenge is free of charge. ( Well, except for the cost of the coffee, if you owe me one!)

There will be 3 weigh in and measure days, (Day 1, 15 and day 30) - to help you check your progress.

You can sign up online from anywhere in the world. This is an international challenge.

If you are unsure, CHECK OUT PREVIOUS PARTICIPANT FEEDBACK!

 CLICK HERE TO SIGN UP!

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Not a recipe book, but a must read

 

 

 

I picked up this book at the library on a whim. Yesterday I read the whole book and I think everyone should read. Here are my reasons why:

1. If you love butter, you need to read this.
2. If you are vegan, you need to read this.
3. If you are in the medical profession you need to read this.
4. If you are brave enough to look in the mirror, you need to read this book.
5. If you are not brave enough to look in the mirror and see beauty, you MUST read this book.

It's novel, but it addresses some subjects that you may be facing in terms of health, fitness and self awareness. Don't worry, it is entertaining and funny too. I have written up a full review below with no spoilers.

Here is my review of the book ( click below):

INVISIBLE - My review 

I am so glad to have this opportunity to share resources with you. If you have any other books to recommend, please email me.

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Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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It's about time...Let's do the TWO STEP

 

 

 

I know! We finally have a rain free sunny day! That means smoothies for lunch! YES!

Today I just felt like something that smacked of milkshake and not so much green smoothie. Yes, I am sure you know what I mean. I didn't feel like a salad or veggies, I just wanted something yummy, but that would not take a ton of preparation or make loads of dishes. It is Friday after all and I am getting ready to relax. ( After the week I have had... I need it! More on that LATER )

So here we go: Peanut butter and banana smoothie a la milkshake - except it does not contain dairy milk, but coconut milk.

STEP BY STEP,

The TWO STEP in fact....

Let the music begin.

STEP 1

Banana, Organic Peanut Butter, Organic Cocao Nibs

STEP 2

Add your coconut milk

 Don't forget to add ICE!

I added in a tiny amount of Agave, but this is an optional extra.

Pour and enjoy....

I poured and enjoyed and forgot to take a picture of the finished product! But it was delicious, light and hit the spot for a Friday afternoon treat without compromising my health.

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Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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An adventure of a different kind

Life isn't JUST about food you know! Okay so you may think that it is all I do; create recipes and look for healthier food options, but sometimes another sort of adventure pops up. This time it is of a feathery kind and I would like to invite you to come along with me.

I AM GOING TO BE A GRAND DUCK!

Yes it's true, after weeding my front garden this weekend, I discovered this:

I do include gardening and weeding under the title of exercise! So in a way, I was working out when I made this discovery. Ever weeded for a day and not been able to walk the next? I have.

I did not know what kind of eggs these were, but I left the nest just as it was and hoped that it wasn't geese. (They can be rather vicious!) To my delight the next morning the parent showed up!

Apparently the gestation period is 28 - 30 days! How am I going to wait that long? Yesterday while mommy duck was away from the nest doing whatever mommy ducks do I saw a dead duck in the road about a kilometre from our home! I was so worried that the mother duck had been killed! So last night before going to bed I checked the nest again, NO MOMMY DUCK!!!

My heart sank!

This  morning first thing I went out to check on the nest and this is what I found!

Oh my! How am I going to survive the 25 days from the last eggs laid to about 28 days to wait and then the eggs will hatch. If I am this emotional and involved in a Mallard Duck's nest in my front garden I hate to think what state I will be in when I am going to be a grandparent one day! 

Those 9 months may just do me in! And unlike the duck, my daughter might not want me to hover! 

So back to the duck nest...

Apparently the mother duck does all the watching over the nest. What I have observed however, is that she sits on it at night and in the morning and then leaves the nest during the day?
I find that odd! Needless to say I am checking on the eggs during the day all the time, to make sure they are not being disturbed! This could get exhausting! 

It is my little adventure and I am going to treasure the time while it lasts. 

I will be posting updates so that you can see what is happening. As of now, there are 8 eggs in the nest. If you are curious as to what Mallard ducks eat and how they typically behave, click here.

About gardening....

When you garden make sure that you save your back. Guard your spine. Sit on a little chair while weeding, use your knees and core to lift soil bags and try to be aware of your posture at all times. Last thing you want to do is injure yourself! It's easy to do! 

Now that the weather is warmer, take your exercise outside and enjoy some sunshine. Gather some vitamin D the natural way. 

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Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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Chocolate Decadence secret ingredient revealed!

It all came about when I was looking for a friendly dessert to have on Mother's Day. I came across this recipe by GI 325.  Thank you to Kari for the inspiration.

Well it looked absolutely delicious and the perfect thing for me to try on Mother's day using ingredients that I like and that are good for me at the same time! ( Er...well except the Maple Syrup)

I made it and this is what it came out like...but I must be honest I tweaked the recipe, used almonds instead and made a few other changes.

If you have not followed the link to the original recipe, can you guess what the secret ingredient is?

So the original recipe is scrumptious and decenant, but it used quite a lot of maple syrup, so I adapted the recipe to be the kind of dessert I could have every day if I wanted to! ( It is that delicious!)

So here is MY new version of it:

This recipe serves two (trust me if you make more you will EAT IT ALL!)
and it is easy to make and not at all bad on the waistline.

Decadent Chocolate Bowls

(Serves 2) 

Ingredients:

Filling:

1 Avocado

2 Oz Melted 55 % baking chocolate ( Organic) 

2 Tbsp Maple Syrup

1 Tbsp Extra Virgin Olive Oil

1 Tsp Pure Vanilla Extract

Pinch of Sea salt

Crust:

4 - 5 Tbsp Ground Almonds

1/2 Oz Organic Baking Chocolate ( Semi Sweet) - same as the filling

Pinch of Sea Salt

1 Tsp Pure Vanilla Extract

A drizzle of Maple Syrup

Method:

1. Make the filling first by melting the chocolate in the microwave in a small bowl.
2. Place all other ingredients in food processor and process until smooth and drizzle in the melted chocolate. 
3. Scrape the filling out and set aside in a bowl.
4. Make the crust by pulsing the ingredients in the processor until it looks crumbly and sticky. Spread this crust around the bottom of two similar sized small bowls. I used my fingers to press the crumbs into the bottom of the bowl.
5. Divide the filling into the bowls and flatten the surface.
6.  Refrigerate overnight!
7. Enjoy! But I must warn you....you may have to make it a few times. Don't tell your family what's in it until they have tasted it! ( They will never guess! )

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Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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Let's talk GMO's! Tip # 7 Guest Blog By Allison Jorgens.

 Fitness Training for Life and Adventures

GUEST BLOG

 By: Allison Jorgens, P.H.Ec.

For more information:

Link to my website
Link to my blog
Link to purchase my books   

To purchase "Read it with a Grain of Salt" click here. 

 Tip # 7

 Genetically modified ingredients are widely used in processed foods. If you are concerned with GMO’s you have two options: 1. Buy organic, or 2. Become an avid ingredient list reader. You can find some of the ingredient names to look out for here - "Ingredients to look Out For." (the fridge guide included in this post is very helpful).

Allison Jorgens is a Professional Home Economist holding a degree in nutritional sciences. She has been working as a food label specialist for grocers and food manufactures in Canada for nearly a decade. Over the past ten years, Allison has reviewed thousands of food labels for many of Canada’s leading private-label grocery brands, large and small manufacturers, distributors, and a variety of importers. It is this wide-ranging experience in regulatory-compliance label reviews that makes her knowledge unique—and her perspective all the more shocking. As a concerned parent and advocate of leading a healthful lifestyle, Allison recommends that all consumers empower themselves with the knowledge needed to make more healthful and informed choices.


Allison sits on the board of directors of The Food Label Movement and the Ontario Home Economics Association. She is a proud member of the Ontario Home Economics Association, Ontario Home Economists in Business Association, Prince Edward Island Home Economics Association, and sits on the advisory council for Eating Disorders of York Region.  
 

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To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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