Snacking tips from Olympian hockey star, Hayley Wickenheiser

(NC) When life gets busy, health and nutrition goals can fall by the wayside, until we run out of fuel. For a balanced diet, always include a protein, dietitians say, and whenever possible make it a complete protein. Including enough protein in your diet is important because it can:

• Help build and repair your muscles and tissues which may support your physical activity and/or weight management goals.

• Build antibodies which are important for immunity.

• Help to slow down the digestion of food, so you feel fuller longer.

“I rely on protein for muscle and tissue repair as well as to fuel my day,” says four time Olympic gold medalist, Hayley Wickenheiser. “Eating a complete protein is especially important to me and that is not always easy to do in our busy lives. One solution I've found is a tasty meat snack called Protinis, part of the Maple Leaf Natural Selections line. It really helps to keep my eating on track when I'm on the go.”

According to Toronto-based, registered dietitian, Sue Mah, complete protein snacks like Protinis are the perfect package of all nine essential amino acids which our bodies can't make for us. A diet that includes protein is important for kids and teens too, she says. It helps build strong muscles and also delivers energy to power through a busy day.

“We especially need protein as we get older,” Mah continues. It helps us to maintain our muscle mass and is an important source of energy. Not only that, but it also helps build antibodies which are important for immunity.”

Additional information about complete proteins is available at www.protinis.ca.

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Roasted Cauliflower and Onions with Maple Soy Sauce

Roasted Cauliflower and Onions with Maple Soy Sauce

1 head of cauliflower cut into florets

2 sliced yellow onions ½ cup pumpkin seeds ½ cup soy sauce (I used organic gluten free) ¼ cup maple syrup ¼ cup olive oil. Salt and pepper 3 tablespoons nutritional yeast

Preheat oven to 350. Combine soy sauce, maple syrup, olive oil, salt and pepper in a bowl. Add the cauliflower, onions and pumpkin seeds. Stir to be sure all the cauliflower and onions are coated. Toss onto a baking sheet, sprinkle with nutritional yeast (this will give a cheesy flavour). Bake until cauliflower and onions begin to become slightly golden.

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Chickpea Patties with Avocado – Vegan, Diary and Gluten Free Adapted from Serious Eats Recipe.

Chickpea Patties with Avocado – Vegan, Diary and Gluten Free Adapted from Serious Eats Recipe.

½ cup bulgur wheat ½ cup fresh cilantro ½ cup fresh flat leaf parsley ½ cup fresh mint leaves 2 – 3 cloves of garlic 1 teaspoon coriander ½ red, yellow or orange pepper Pinch of salt and pepper 1 can chickpeas, rinsed and dried ½ cup vodka ½ cup white wine or water ½ cup almond flour 1 ½ cups Panko (or Ezekiel Bread crumbs for gluten free) Olive oil 1 – 2 avocados 1 tsp cumin Fresh lime juice to taste

Directions: Cook bulgur wheat according to instructions on box. Drain and let cool slightly. While bulgur is cooking, add cilantro, parsley, mint, garlic, red, yellow or orange pepper and coriander to a food processor. Pulse until the mixture is finely chopped. Add half the dried chickpease and pulse about 10 short pulses. Transfer to bowl. Add remaining chickpeas to the food processor and pulse until roughly chopped. Add to the herb mixture. Add bulgur and some salt and pepper. Stir mixture together (you make find that mixing with your hands is best). Into patties about 1 “ thick or so. Whisk almond flour, vodka and wine or water in a bowl. Place Panko or Ezekiel crumbs into another bowl. Dip each patty into the liquid mixture, then dip into the bread crumbs. Heat about ½ cup of Olive Oil into a large skillet. Add the patties and cook until golden brown on the bottom (2 to 3 minutes). Flip to the other side and cook about 2 to 3 minutes longer. Mash avocado. Add cumin, salt pepper and lime juice. Serve on top of the patties.

Go HERE for the roasted cauliflower recipe.

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 Please check out my current listings and together we'll discover your real estate needs. If you know anyone buying or selling I'd love to help them! You can follow me on Twitter: @susanhawkesells Instagram: @susanhawke Pinterest: @SusanHawke Facebook Page: Susan Hawke Remax Sales Representative Sault Ste. Marie Ontario Canada

Colour-blocking is now an art form for your home

(NC) – First popularized by the canvases of Dutch artist Piet Mondrian, colour-blocking – literally using big blocks of colour – is everywhere this year.

“It's making its way into apparel and these patchworks of colour are showing up where it counts in home fashions as well, including carpets, textiles and window treatments,” says Barbara Schirmeister, a colour and design consultant for Hunter Douglas, a leading window fashions company.

Colour-blocking with window treatments has never been easier than with the company's new Roller Shades and Skyline Gliding Window Panels offering. The shared fabric collection has some vibrant colours that are very “now” as well as a variety of textures and patterns.

Colour-blocking can even have its place in your home's media room since the Roller Shades will darken a room more effectively with the Blockout side and sill channels that are now available.

More information is available at www.hunterdouglas.ca.

Like A Hawke, Susan Please check out my current listings and together we'll discover your real estate needs. If you know anyone buying or selling I'd love to help them! You can follow me on Twitter: @susanhawkesells Instagram: @susanhawke Pinterest: @SusanHawke Facebook Page: Susan Hawke Remax Sales Representative Sault Ste. Marie Ontario Canada

Bring glamour to your outdoor space

(NC) There's no need to travel to the great outdoors when it can be found as close as your own backyard. All it takes is a little creativity.

Do you want an urban but homey feel, or a Zen, clean look? It is the same items that make for great rooms inside – cozy furniture, romantic lighting and creative accessories – that can bring so much character to your outdoor space. Here are some tips to create beautiful rooms beyond your back door:

Living and lounging

• Urban: For an eclectic lounge, build wooden benches directly into fences. Go classically chic with wrought iron candle lamps, striped outdoor carpets and monochromatic palettes. Portable fire pits and outdoor heaters add warmth, making your lounge a multi-season destination.

• Zen: Minimalist-lovers may craft their ideal lounge with a pergola, plus low, modern seating, cream cushions, and a flowing wall-mounted water fountain.

Dining al fresco

• Urban: Take stone garden décor, add metal or light wood furniture and you have the makings of a great dinner out. Update the look with a colourful outdoor carpet or a compact metallic table and sleek vinyl armchairs.

• Zen: Keep your outdoor dining aesthetic, clean and uncluttered with a bricked terrace and streamlined lacquered tables and chairs. For something eye-catching, but easy to find, the Home Depot offers bistro, conversation, and dining sets to suit the décor you are creating. White-screened lanterns add the perfect understated lighting.

The solitary retreat

• Urban: Create a backyard getaway with a gazebo and decorate with a variety of hanging baskets. For lazy days, outfit your sanctuary with drapery panels and wile away the hours in the breeze.

• Zen: To create a calm corner in even the tiniest of outdoor arenas, set up a sleek metal lounger or string a hammock in a secluded corner. Define the space with a few sculptural evergreens.

Regardless of preference for a lounge, dining room, or private sanctuary, the effort you make this season is going to be an instant, stress-free home addition. More information and guidance is available at www.homedepot.ca, including the patio buying guide and inspiration gallery.

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 Please check out my current listings and together we'll discover your real estate needs. If you know anyone buying or selling I'd love to help them! You can follow me on Twitter: @susanhawkesells Instagram: @susanhawke Pinterest: @SusanHawke Facebook Page: Susan Hawke Remax Sales Representative Sault Ste. Marie Ontario Canada

Transform your cocktail cart to a salad cart

(NC) The bar cart is a trendy item that has entered Canadian homes. It is perfect for entertaining and offering your guests a number of beverage options. Another great use for a bar cart is to transform it into a salad cart. Inside or out, here are some tips so your guests can customize their salads at your next family gathering:

Optional ingredients - options are vital so that your guests can create their own custom salads. Having a variety of greens and other ingredients and including both savoury and sweet flavours allows your guests to create their own delicious masterpieces in no time at all.

Bowl vs. Plate – some people have the preference of enjoying their salad in a bowl versus a plate. Give your guest the benefit of choice and offer up both on your cart.

Toppings – Offer a variety of toppings such as croutons, seeds and berries and chopped vegetables and arrange them in separate glass bowls.

Dress it up differently – everyone has their own preference of salad dressing, some like light vinaigrette, and some like a creamier thicker dressing. Providing a variety of salad dressings will please your guests' taste buds and get them thinking about creating their own salad. Marzetti Simply Dressed is very popular because it is made with extra virgin olive oil, sea salt and canola oil.

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Susan

 Please check out my current listings and together we'll discover your real estate needs. If you know anyone buying or selling I'd love to help them! You can follow me on Twitter: @susanhawkesells Instagram: @susanhawke Pinterest: @SusanHawke Facebook Page: Susan Hawke Remax Sales Representative Sault Ste. Marie Ontario Canada

Five mortgage market truths, like you can do better than 2.99%

Here are five things you need to know about the mortgage market as the spring home-buying season gets going:

1. That 2.99 per cent Bank of Montreal five-year mortgage isn’t quite as good as it sounds.

2. You can do better than 2.99 per cent.

3. We will see wide open rate competition this spring.

4. Variable-rate mortgages are looking good.

5. The banks will crush you if you want to break your mortgage.

Read the full Globe and Mail article here.

Globe and Mail Mortgage Section here.


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Please check out my current listings and together we'll discover your real estate needs. If you know anyone buying or selling I'd love to help them! You can follow me on Twitter: @susanhawkesells Instagram: @susanhawke Pinterest: @SusanHawke Facebook Page: Susan Hawke Remax Sales Representative Sault Ste. Marie Ontario Canada