Sumera's Healthy and Easy To Make Holiday Desserts

Hello Friends,

The holidays are around the corner and that means there will be lots of delicious treats. From Hannukkah to Christmas to New Year’s Eve, it can be difficult to maintain a healthy active lifestyle and diet.

After losing my dad, as a kid, to diabetic complications and then watching my grandmother almost lose a leg due to a diabetic foot condition, our family has come together and made it a habit of making delicious meals and desserts that are both nutritious and better balanced. We know that giving up everything can lead to binge eating and the opposite results. 

Here are two festive desserts that you can bring to any Holiday party this season and not feel too guilty about eating them or giving them away ;).

Sumera’s Bran Loaf with Cranberries and Pumpkin Seeds (1-Bowl Dessert with No Refined Sugar or Dairy)

Ingredients (all room temperature except for the frozen berries)

• 2 cups bran flakes

• 1 cup spelt flour or all-purpose flour

• 1/3 cup toasted pumpkin seeds

• 1 cup dairy-free milk or cold Earl Grey tea

• 1 large free-run egg (can remove the egg yolk to reduce the cholesterol)

• 1/3 cup raw honey

• 1/3 cup vegan butter or any mild flavored oil like vegetable or canola

• 1 tsp baking powder

• 1 tsp baking soda

• 1 tsp cinnamon

• a pinch of salt

• 1 1/2 cup of frozen cranberries (you can add frozen bananas or blueberries but it will increase the amount of sugar in the recipe)

Method:

1. Preheat the oven to 350 degrees F and line an 8 x 8 loaf pan with parchement paper

2. In a large bowl, add all of the wet ingredients and whisk together. Mix in the baking soda, baking powder, and salt. Then add in the bran, flour, pumpkin seeds, and cinnamon, and fold together. Fold in the frozen cranberries and mix lightly.

3. Scoop the batter into the pan. Bake for 40 to 45 minutes until the top is light brown and a toothpick inserted in the middle comes out slightly clean

4. Leave to cool and then slice. Best served the next day.

Nutritional facts: high in fiber and antioxidants, medium in carbohydrates, and low in cholesterol and sugar.

Sumera’s Snow Log Coconut Bars (Food-Processor Dessert with No Refined Sugar, Dairy, or Gluten)

Filling Ingredients (all room temperature) - makes 8 medium bars/logs

• 1/4 cup coconut cream or coconut condensed milk

• 2 1/2 to 3 cups shredded unsweetened coconut

• 1/2 cup of almond flour

• 1 tbsp Vanilla extract

• a pinch of salt

Chocolate coating

• 1/2 tsp instant coffee

• 1 cup dark chocolate chips dairy-free (55% or higher)

• 4 tbsp vegan butter or coconut oil

Method:

1. In a food processor pulse all of the filling ingredients together until a paste is formed (6 to 8 pulses). Make the bars/logs from the mixture. Place them on a tray lined with parchment paper. Put in the freezer for 30 minutes to harden.

2. Melt the chocolate chips, coffee, and butter on the stove or in the microwave for 60 seconds or until the chocolate chips have melted and the texture is shiny and slightly thin. If you want it runny, you can add more vegan butter/oil.

3. Dip the bars in the melted chocolate and code them the way you want. Place them back on the tray and put them in the freezer for 30 minutes.

4. Once the chocolate sets, you can put the logs in a tin and store them in the fridge for up to 7 days.

   Nutritional facts: high in iron and fiber, low in carbohydrates, moderate in fats.

5 Ways To Get Back Into Physical Fitness After Covid-19

5 Ways To Get Back Into Physical Fitness After Covid-19

By: Sumera Garcia-Quadri

After living in a city with the longest lockdowns in North America, and with pandemic restrictions that limited in-person recreation on and off for 2 years, getting back into regular physical fitness may not be as easy as we thought it would be…

I’m a fitness instructor and I found it difficult to go back to performing the physical activities I did before the pandemic. While our team ran online fitness programming for our members and benefited from participating in online classes as well, working out at home was not the same for me.

Due to physical/social distancing, I lost a great deal of momentum (i.e. I went from instructing several programs a week in-person to running all at home which meant there were fewer reasons for leaving the home). Government and public health officials discouraged us from leaving our homes unless it was for essential reasons. I also experienced weight gain due to the covid-19 baking trend and after my parent (my grandfather) died in the summer of 2021. And like so many, I was lacking the vital human connection and support that we as humans need to fuel and motivate our souls.

Once Toronto reopened fully in 2022, I was somewhat hesitant about going back to in-person group fitness and dance due to a fear of catching and spreading the virus, especially to my 80-yr grandmother who lives with me. Eventually, I got covid-19 twice in 5 months and I experienced long-term fatigue and exertion after a little exercise. I felt frustrated and unmotivated. It wasn’t until the spring of 2022 that I was able to exercise 3 to 4 days a week for about 45 to 60-minutes per session.

I started off with slow strength training classes at my local F45 training center. Once I was comfortable moving my body in a social setting again (outside of my bubble), I began walking every day and adding in moderate to high-impact cardio classes. I then got the confidence to instruct several kids’ classes a week in person with ease. Hence, I felt the effects of covid-19 both mentally and physically.

CSEP recommends 150 minutes of moderate to vigorous aerobic activities so that you can achieve optimal health. Typically there should be 3 to 4 days of cardio, 2 days of strength training, and 4 days of flexibility training. It is important, however, that you start off slowly to keep yourself from becoming overwhelmed and to reduce muscle and joint injuries.

Here are 5 ways to get back into physical fitness after covid-19

1. Enroll yourself in 1 weekly physical activity that you ENJOY (swimming, dance, hiking groups, skating, etc) - if you’re starting from scratch, taking 1 class a week is better than nothing!

2. Coffee walks - pick a fun coffee shop that’s at least 20-minutes away from your home/workplace/child’s school and walk to it (no driving or TTC).

3. Rediscover Toronto beaches and parks - choose one place a week. You can TTC it or drive there, but once you’re there, try to bike or walk briskly for at least 30-minutes while taking in the scenery.

4. Join a program or gym that is within walking distance from your home - not only will you help a local business recover from covid19 losses but attending a class in your area is convenient (a bonus is that you can go grocery shopping or grab a healthy dinner as a reward after class)

5. If you’re thinking of staying active from home or work, look for online dance/fitness classes - virtual classes may be around for a while to cater to those working remotely, vulnerable populations including older adults and moms and babies, and caregivers

Our team plans to return this Fall both in-person and online with 12-week dance fitness programs for women and girls. Please check out our schedules for more information on dates, times, and fees.

Remember, “it does not matter how slowly you go as long as you do not stop” - Confucius

Sumera

How Exercise Helps My Brain

I love this article by Harvard Health for the simple fact that it raises awareness of the benefits of exercise that we often don’t see, the hidden ones in the BRAIN.

I was raised by my grandparents. I noticed that as I grew older, so did they both mentally and physically…

My grandfather tried to use exercise and a plant-based diet to manage his heart failure and weight for more than 40 years. My grandmother, however, adopted a better diet, fasting, and exercise (cardio and resistance training 3 times a week) in her 70s' after having 2 strokes as a result of not managing type 2 diabetes and almost losing her foot. My father also died at age 43 and he had diabetes and kidney failure.

Considering how far my grandparents have come, I'm surprised that they never discussed how exercise positively impacted their mental or brain health.

I often exercise to release stress and hurt feelings, to feel happier, maintain a better weight (I often consume more calories than I burn), and to get the chance to bond and meet cool people to chat with after class. I also notice that when my stress is down, my memory is better!

Whatever your reasons for exercise, I truly believe that if you choose a physical activity that you enjoy and can do it 3 times a week, you'll see benefits in so many other parts of your life, not just in your APPEARANCE!

Wishing you a happy brain,

Sumera

2020 Fall - A Glimpse Of Our In-Person Classes

We are trying hard to reduce the spread of the novel coronavirus while also supporting the lives of our members, many of whom we have not seen in 5 months.

While we are offering most of our classes online this Fall, should you choose to return in-person this Fall, here’s what you can expect from us

1. We've got zones with cones - we’re maintaining over 6 feet of distance apart

2. we’ve reduced classes sizes from 15 to up to 8 in some spaces

3. we will shut down registration publically after October to keep our group feeling safe

4. all of our instructors will wear a visor or mask during instruction

5. we’re ready to shift all of our in-person classes online if we are mandated to shut down

6. we’re trying to keep instructors with their assigned programs to help reduce the spread of the virus while giving the class the opportunity to build a stronger connection with their instructor - our instructors miss their class too!

To see our Annex space and members in our 1st week back: https://www.facebook.com/fusioncardiotoronto/videos/1221981348157197/

To see our High Park space and members in our 1st week back: https://www.facebook.com/fusioncardiotoronto/videos/1746768725478963/

If you would like to have fun dancing away stress with our dance workouts online or in-person please send a message below.