always say thank you

laugh a lot – always say thank you – give more than you take

Month: March, 2013

Tunes 2013.03.21

I recently booked a trip to Whistler for some spring skiing and could not be more excited!  Because of this, I have eleven songs for you today because I’m just in that good of a mood.  ENJOI!

Coming for you! [photo cred:]

Coming for you! [photo cred:]

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The Unrefined Olive

Olive oil, in my humble opinion, is one of those few things that everyone can agree is good for us.

It boasts a plethora of phenolic compounds as well as monounsaturated and polyunsaturated fats.  Because of this, olive oil consumption has been positively linked to overall heart health, cholesterol regulation, and is believed to have anti-inflammatory properties.  These links are backed in large part by strong scientific evidence, with some of the most profound being published this past February in The New England Journal of Medicine .  This study showed an inverse relationship between the adherence to a Mediterranean diet (a hallmark of which is high olive oil consumption) and the risk of cardiovascular disease.

There are however increasing concerns with regards to the production and quality of the olive oils many of us trustingly purchase in our local grocery stores.  It is for this reason that I was so very interested to check out what the new olive oil store in the Glebe, The Unrefined Olive, had to offer!


“Oh those brownies? SO GOOD for you! Made only with olive oil, no butter! Can you believe it?!”

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Banana Vanilla Pancakes with Blueberry Compote

Oh the comfort one feels in making a big batch of delicious pancakes!  But oh the discomfort one feels after gobbling up said batch of delicious, puffy white wheat pancakes!

But wait, it doesn’t have to be like this.  With the ever increasing popularity of wheat flour alternatives comes a whole new world of satisfying yet not belly ache-inducing pancake opportunities – I’m not talking about those weird, gummy pre-made, gluten-free pancake mixes though.

Here’s a straightforward, Paleo and gluten-free recipe for Banana Vanilla Pancakes that I’ve adapted from the extremely wonderful PaleOMG.

photo (1)


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Swiss Chard Salad

I’m really feeling Swiss chard these days.  It’s like a three-way cross between kale, romaine, and spinach.  Given it’s also one of those highly-touted, healthy leafy greens, I’ve been trying to incorporate it into my diet in different ways.

Here I’ve substituted it in my version of a very popular kale salad from Epicurious.  In my opinion, the Swiss chard was an awesome alternative!

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You Don’t Even Know How To Run

Since suffering my first real running injury (IT band syndrome) this past January, I have been extremely frustrated and unable to run any meaningful distances.  I’m currently a big question mark for the Ottawa Half Marathon in May, which completely breaks my heart.

After weeks of mediocre progress, my brother finally suggested that I go see a physiotherapist that he had had a good experience with.  Francine Eastwood (BScPT, Cert. ART provider) works out of the Physiotherapy and Sports Injury Centre (PSI) at Scotiabank Place.  Here they offer an in depth Runner’s Clinic that makes use of “state of the art video analysis” to monitor your running form.


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