Friday, December 25, 2009

Merry Christmas!

Just wanted to wish everyone a Merry Christmas! We are off to Florida!! So we wont be back until Jan 3rd. I wont be able to post anything, so enjoy your holidays! Eat Healthy with a small indulgence! Most of all enjoy your time with your family and friends!

Love Deborah, Ronnie and Harley!

Wednesday, December 23, 2009

Gluten-Free Diet: Necessity or Simply a Fad?

Gluten-Free Diet: Necessity or Simply a Fad?

I really liked this artical and thought I would share it with everyone! I have tried to be 'gluten free' for a bit, and it did help with my overall digestion. I have introduced some whole grains back into my diet, but for the most part I try to avoid gluten.

What are your thoughts??

Tuesday, December 22, 2009

Agave Nectar!

Agave Nectar is low glycemic sweetener that is natural! It is gluten free and organic.
I use this to sweeten up my oatmeal, smoothies and when sugar is called for in reciepes.
I have switched off for agave nectar. You can buy this is most health food stores! :)

Check out this website for more information!

Monday, December 21, 2009

Egg White Jambalya

What is in this Jambalya??? How about about everything in my kitchen...

1 can of Black Beans
1 Can of Mixed Beans
1 cup of Mixed Wild Rice and Brown Rice
1/2 cup of Fresh Cut Salsa (Presidents Choice)
8 egg whites scrambelled with Spinach


Sunday, December 20, 2009

Sunday Morning Breakfast! I not have a cute husband or what! I had to share!

I love his creativity and ability to have fun with food! So here is his breakfast creation!! I LOVE IT!

So, looks like we have....scrambelled eggs with green and red peppers, cucumbers ..oh and blueberries! Yummy!!! (I think I still need oatmeal though!!! This just may not be enough after my workout!)

Saturday, December 19, 2009

Simple Snack!

Did I ever mention that I am a huge snack lady! Well, I would say all my meals are snack size and therefore I feel as though I am snacking all day! I love to eat, and frequently. I am usually eating aprox. 6 meals a day, eating every 2-3 hours.

I also find that snacks and habits go when I'm blogging for example! I feel I need to eat something! Maybe its all the writing about food, LOL!

So here is my simple snack that is great! Easy and goes a long way!

1/4 cup of Mesa Sunrise Cereal (gluten free) -this can be bought at Bulk Barn!
1/3 cup of Raw Almonds
1/4 cup of Goji Berries
1/3 cup of natural cranberries
small handful of raw pistachio
1 Tablespoon of cinnamon (sprinkled over all)

*note: always buy RAW and  unsalted nuts. Not roasted, or salted.

Wednesday, December 16, 2009

Grilled Chicken, Bulgur with Aspargus!

Ok, so now I have made a new favorite friend...Aspargus! Seriously, I think I almost ate the whole bunch!! This is a fantastic meal, that I will be sure to eat again!
The chicken, I marinated in the fridge overnight, and grilled on the BBQ (yes...all year round baby!)
Then, boiled bulgur for 15 min...what is bulgur???
BULGUR is considered to be a natural weightloss food! The taste is a bit nutty and similar feeling to rice...but even better. It has more fibre, less calories,and is a great source of B Vitamins and Vitamin E.
For the Aspargus, I trimed off the ends, and put in a pan with lemon, garlic and a tspn of olive oil, crushed black pepper and a dash of sea salt! I LOVE ASPARAGUS...did I already say that?? Not only is one of the most nutrionaly balanced veggies, its so tasty!

Grilled Chicken, Bulgur and Asparagus

Tuesday, December 15, 2009

Easy Dinner-Brown Rice Pasta Night!!

This is a bit boring, but for the sake of simplicity...I am posting it!!

Super easy and fast!

Boil Brown rice pasta in a large pot
Brown Yves Ground Soy (italian), add diced tomatoes and any other veggies you have
oh...and voila...dinner is ready in 15 minutes!!!

Just as a side note, if you havent cooked with brown rice pasta before, rinse well after words. Once cooked it leaves a film that just  needs a good rinse!
ENJOY this easy one!!

Friday, December 11, 2009

Whole Wheat and Spelt Berry Bread!!

Ok...Wow...this bread is so great, healthy and best of all...delicious! It wont make the weekend in my house, thats for sure!

* 1 cup of spelt flour
* 1 cup of whole wheat all purpose flour
* 1/2 cup of sprouted flax seed (also can use ground flax seed)
*1 Tsp Baking Soda
*2 Tsp Baking Powder
*1 Tbsp Cinnamon
*1/8 tsp Sea Salt

Mix all dry ingredients together, then in a seperate bowl combine wet:

*2 eggs ( I use the Omega Eggs)
*1/3 cup of Non-Fat probiotic plain yogurt
*2/3 cup of Almond Milk (can use skim milk as well)
*1/3 cup of unsweetened applesauce
*2 tblsp of pure vanilla extract

Mix well, and combine dry to wet, then fold in 1/2 cup of mixed berries ( I used frozen), spray a loaf pan with pam olive oil spray, and pour it in! Sprinkle with Kamut oats right before putting in the oven...:)

Bake for 60 minutes at 325 and enjoy!!!

Wednesday, December 9, 2009

Chocolate Bark with Pistachios & Dried Cherries Recipe

This sounds awesome! I am on my way to get this going...sounds great! I'm having a sweet moment!!
I will just substitute a bit...of course! I will use the NO SUGAR added chocolate from the bulk barn. It still has sugar..but not as much.

Chocolate Bark with Pistachios & Dried Cherries Recipe - ACE Healthy Recipes - American Council on Exercise

Strawberry Sensation Smoothie!

I think I should create a smoothie recipe book!! I have so many concotions that I love!

  • 1 Cup of unsweetened Almond Milk
  • 1 Tablespoon of ground Salba
  • 1 Tablespoon of Chia
  • 1 Cup of frozen Strawberries
  • 2 Cups of Organic Spinach
  • 3-4 Ice cubes

Have a great Wednesday!! Its rainy and cool out...great day for more baking...maybe tonight!!

Tuesday, December 8, 2009

My favorite meal!!

Its not very often that I have the time to prepare this type of meal..but I was home yesterday due to a flu bug...and decided that after sleeping for 15 hours, I should eat something well balanced and nutritious.
 Some would go for soup...but I went for a full meal! One of my favorites!!

Deb's all time FAVORITE meal!!
  • Bbq'd Chicken breast

  • Steamed Green and Yellow Beans

  • Mashed Sweet Potato

To mash the sweet potato, I cooked 2 large potatoes in the oven at 425 for about 90 minutes then removed them from their skin, placed in a bowl, and mashed, added a 1/4 of soy milk and a pinch of nutmeg, and cinnamon! Sweet love for my favorite Sweet potato!

Friday, December 4, 2009

Learning to Run!

I have to be honest...I never ever thought I would consider myself a runner! About 5 years ago,  I stepped on the treadmill and began my goal to loose weight and "try" to run. I only ran 1 minute, before I was completly exhausted. So I can tell you that it takes time, dedication and consistency to run. If I can do it, trust can too!!!

Well, after conquering 10K 3-4 times a week for the last month, I may have joined the rat pack!!  I even went as far as doing 14K this week in 70 minutes. Not sure what was it that motivated me to run so hard and long, but it truly was the best feeling EVER!Woo-hoo!

So to share one of my ways to start out...try this routine! Its only 20 minutes, but it will surely blast fat by doing intervals and rev up that heart rate.

Interval-cardio treadmill workout

Its very important to stretch out afterwords as well. Give yourself a good 10 minutes to really stretch out those muscles and reap the benefits of accomplishing your goal!

Tuesday, December 1, 2009

Its that time of year!!

December 1st! Wow, time is going fast! This is the last month of the year, and I plan to challenge myself. This may be a difficult one, but I say "Bring it!!"....NO SWEETS....ahhhh. I said it! I must commit. One month of sweets and parties, that I must refrain from temptation. I can do this. I will make my own healthy sweet concotions to avoid major denial of them, but Christmas time for me is usually where I cave in and splurge. Not this year. I plan to keep my diet squeaky clean!!!
What will you challenge your self to do? Dont wait till January! Start today!!! :)

I just had to share this picture! When I came home from the gym, I found Harley in our bed like this!!!

Monday, November 30, 2009

Vegetarian Chili

Its cool outside and I just love cooking at this time of year! So I have made a very easy Vegetarian Chili that I served over 1/2 cup of a rice blend that I created too! The rice is a mix of brown rice, wild rice, wheat berries, lentils and flax seeds. (the rice looks like a lot more, due to the fact that the middle is missing and that is where I filled it up with the chili! (my husband didnt realize that I cut down his carbs!!)


1 can of organic diced tomatoes
1 can of organic red kidney beans (rinsed well)
1 can of organic chick peas
1 chopped zuchinni (diced)
1 chopped green pepper (diced)
1 package of Yves Veggie ground soy (picture below)

After putting all ingredients in a large stock pot and bringing to a boil, I reduced heat to simmer for about 4 hours. Thats it! Easy and soy good!! hahahaha

Friday, November 27, 2009

No-Bake Protein Bars

No-Bake Protein Bars
2 Cups of Oatmeal
4 scoops of natural vanilla whey protein
1 Cup of Natural Crunchy Peanut Butter
1/4 Cup of Ground flax seed
1/2 cup of water

Mix all ingredients well, and put into a wax paper lined bakeware...then freeze for 30 minutes and ENJOY! This recipe was from my OXYGEN magazine and its fool proof and awesome! I love it!!

Thursday, November 26, 2009

High Fibre Breakfast Cereal!

Here is my favorite start to the day....cereal! For everyone that knows me....knows that if I could eat this for every meal...I would! I sometimes do replace dinner with this cereal meal! Its just so easy and good for me!

I've mentioned the importance of CHIA before, but its something that I add in to my breakfast every day! Its a whole food with a good source of protien, fibre, EFA's, and omega's. Chia has so many positive effects on your digestive system! GIVE IT A TRY! :)

NOTE: I added a tablespoon of organic apple sweetened cranberries to my cereal as well...(not shown in picture)

Wednesday, November 25, 2009

Spinach Salad with Veggie Quinoa Soup

Although it seems that I have missed protien from my dinner here...I didnt!

Quinoa seed is very high in protein, calcium and iron, a good source of vitamin E and many of the B vitamins. It contains an almost perfect balance of all eight essential amino acids! It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains.

So go ahead, and add it in to were ever you might put rice or pasta! It works well in almost any recipe!

Veggie Quinoa Soup
Low Sodium Chicken broth
Chopped Celeray (about 3 stalks)
2 cups of cooked Quinoa
1 cup of shredded cabbage and carrots
Sprinkle of Cracked Black pepper, and a tablespoon of light parmsean

Spinach Salad
Handful of triple washed, organic baby spinach
1/4 cup of bean sprouts
1/2 cup of shredded broccoli, carrots and cabbage
1 hard boiled egg
1 Tablespoon of low fat sesame salad dressing

Monday, November 23, 2009

BBQ Chicken with Quinoa and Veggies!

Dinner lastnight was so great...and I had a little help from Ronnie with BBQ'ing the chicken!
I marinated the chicken for 2 hours in a Fig and Maple marinade (store bought from Sobeys)
I chopped up a bunch of veggies and put them on a bed of baby spinach, splashed a bit of a low fat sesame dressing on top, and cooked up some Quinoa for our grains!

I'm just so happy to eat!!!! I LOVE FOOD!

Dinner is served and well enjoyed!!

Saturday, November 21, 2009

What is eat clean??

Good Morning!

A common question people ask me....

What is Eating Clean?

Eating Clean is treating your body right.

I am sharing this information from Tosca Reno's website. (check it out!!)
It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic. When you Eat Clean you eat more often. You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try. And yes, you can have a treat now and again.
Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days when “dieting” meant feelings of hunger, lethargy or deprivation.
Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too skinny. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before.
Never worry about counting calories again. You will never have to diet. Eating Clean will keep you lean and healthy for the rest of your long life. Eating Clean guarantees results!

Tuesday, November 17, 2009


in miracles,
in yourself.

The shortest distance between two points is a leap of faith-so let yourself BELIEVE.

Believe that wishes really do come true.

This week my focus is on "BELIEVING". We all have something that we need to believe in, and sometimes its just a matter of remembering that our mind is so incredibly powerful to what happens in life. Its all about about the "laws of attraction", you get what you put out there. So, lets focus on putting out positve energy and believing in ourselves, and trusting in fate. We get what we are supposed to in life, the way we work with it determines what comes next. Take everything as a lesson in life, learn from it and move on.

Have a happy Tuesday!!

Saturday, November 14, 2009

Egg White Scramble

This dish was really just a mix of chick peas, black beans, black eyed peas, egg whites, left over brown rice and millet, and salsa.

It turned out awesome and goes to show just how easy it is...and FAST to put together a simple yet healthy meal. It literally took less than 5 minutes to make and enjoy!

Thursday, November 12, 2009

What to eat....

My most frequently asked question from my clients is "What should I eat before and after working out". Here are some of my suggestions. If you have others, leave me a comment and I can add them in!


(Eat at least ONE hour prior to exercise)

• Fruit
• Smoothie
• Rice cake
• Apple
• Yogurt
• Banana
• Vegetable juice
• Sports gels or drinks
• Oatmeal
• Wheat toast
• Bagel with jelly
• Healthy cereal with no-fat milk


(Eat within ONE hour after exercise)

• Apple with peanut butter
• Protein shake
• Low fat cottage cheese
• Chicken (grilled, boiled or baked)
• Brown rice
• Walnuts or almonds
• Eggs  (egg whites are even better!)
• Fish
• Beans
• Whole wheat pasta
• Whey protein  (Isolate protien is even better!)

Wednesday, November 11, 2009

Baked Cranberries and Apple (Tosca Reno's Eat Clean Cookbook)

Happy Hump day!!!

Well, the weather is starting to cool off again, making me want to bake a bit more...I got this recipe from my favorite Eat Clean cook book by Tosca Reno.
This is so awesome!!!! I had to share the recipe!! ENJOY!!

Baked Cranberries and Apple
Yield: 4 servings
Preparation time: 10 minutes
Cooking time: 40 minutes


1 x 12-oz / 375 g bag of fresh cranberries, rinsed
1 large Mutsu or other firm apple, peeled, seeded and chopped
1/2 cup / 120 ml pure maple syrup
Peel of one orange, cut into ribbons
Juice of 1/2 fresh orange
2 cinnamon sticks
Pinch ground nutmeg

1. Preheat oven to 350°F / 180°C.
2. Prepare a medium casserole dish by spraying with a touch of olive oil.
3. Combine all ingredients in a mixing bowl and toss until well mixed. Place in casserole dish and cover. Bake for 30 minutes.
4. Remove lid and bake another 10 minutes or until the sauce turns to syrup and fruit is cooked.

TOSCA'S TIP: Mutsu apples, also known as Crispin apples, are large, sweet and firm. Make this recipe your own by experimenting with different types of apples.

Nutritional Value for 1/2-Cup Serving:
Calories: 190 Calories from Fat: 4 Total Fat: 0.5 g Saturated Fat: 0.5 g
Total Carbs: 42 g Fiber: 13 g Protein: 4 g Sodium: 58 mg Cholesterol: 0 mg

Monday, November 9, 2009

Dream BIG!!

This week, I am focusing on Dreaming BIG!

"Dont hold back on the size and scope of your dreams.
Whatever you dream, you can do!

DREAM BIG, WIDE, Dream as far as your heart can see."

Take from: Inspiration for Living Your Heart's Desire

We all have dreams, and I truly believe that if we applied ourselves to them, and made some stepping stone goals along the way, we can achieve anything. I have done this through my own fitness journey and career pathing as well and it really has allowed me to appreciate all I have acomplished and who I am today. I have some future goals to focus on, and I am at the DREAMING stage, to start my planning!! This is the best part! 
Enjoy the dream, and live in the moment.

Friday, November 6, 2009

Perfect Pecan Pumpkin Bread!

Looks like I have gone a bit fanatic on the 'pumpkin' thing this fall.....but it makes for some awesome baking!! I created this recipe below, and I dont mean to brag.......but IT WAS THE BEST!!! I am trying to contain myself not to eat the whole loaf!!!!

Give it a try and let me know how you did!

Close up......look how moist....mmmm

This one is all boxed up now for my Auntie Mama...hopefully  Ronnie doesnt get into it before tomorrow.


  • 1  1/2 cups of unsweetened organic applesauce

  • 1 can of PURE pumpkin puree

  • 2 whole eggs, 2 egg whites

  • 1/2 cup of Skim Milk

  • 1/3 cup Molasses

  • 1 tablespoon of Pure Vanilla Extract

  • 3 1/2 cups of whole wheat flour

  • 2 cups of Sucanat (or Brown sugar if you cant find/get)

  • 2 teaspoons baking soda

  • 1 tablespoon ground cinnamon

  • 1 teaspoon each of : ginger, mace, nutmeg and cloves ( I LOVE THIS COMBO)

  • 1/2 teaspoon baking powder

  • 1 cup of chopped dates

  • 1 cup chopped pecans


  • 1/4 cup of Sucanat

  • 1/4 cup of chopped pecans (I ran out, so I ended up using sunflower seeds for this one)

  • 1/2 teaspoon ground cinnamon

  • 1/4 cup of quick oatmeal

Combine the first 7 ingredients, mix well. Combine all others in a seperate bowl. Then add the flour mixture to the pumpkin and mix well. Stir in dates and pecans. Pour into 3 lightly sprayed loaf pans.

Combine topping ingredients and sprinkle over batter

Bake at 350 for 65 minutes or until a toothpick comes out clean. Cool for 15 minutes and ENJOY!!!

Wednesday, November 4, 2009

Pumpkin Spice Muffins!



• 1 cup flour
• 1/2 cup brown sugar, firmly packed (OR use sucanat)

• 2 tsp baking powder

• 1 tsp pumpkin pie spice

• 1/4 tsp baking soda

• 3/4 cup canned pumpkin

• 1 large egg, slightly beaten

• 1/4 cup skim milk

• 1/4 cup unsweetened applesauce

• 1 cup rolled oats

• 1/2 cup unsalted raw hulled sunflower seeds


• 1 tbsp earth balance vegan butter, melted

• 1/3 cup brown sugar

• 3 tbsp sunflower seeds

• 1 tbsp whole wheat flour

• 1/4 tsp pumpkin pie spice


Pre-heat oven to 425 degrees. Prepare a muffin pan for 12 muffins.

Combine flour, sugar, baking powder, pumpkin pie spice and soda. Mix well.

In a separate bowl, combine pumpkin, egg, milk and applesauce; add to dry ingredients and stir only until ingredients are combined. Stir in oats and sunflower seeds. Fill muffin cups 3/4 full with batter.

You can top these pumpkin muffins with an optional sweet topping. To prepare the topping, combine the topping ingredients (1 tbsp butter 1/3 cup brown sugar, 3 tbsp sunflower seeds, 1 tbsp flour and 1/4 tsp pumpkin pie spice) until crumbly. Sprinkle over the muffins before baking.

Bake 18 to 20 minutes.
Servings: 12 muffins

Tuesday, November 3, 2009

Eat Clean~ Crock Pot Chicken Salsa!

This dish is so easy!!!

Put all ingredients listed below in the crock pot, and turn the dial to the lowest setting. Let it cook for aprox. 6 hours, and then boil some brown rice noodles when you are ready to serve. VOILA....a perfect eat clean meal!!

* 6 Boneless Skinless Chicken Breast
* 1 cup of Organic Salsa (medium)
* 1 can of Low Sodium Cream of Mushroom soup (DONT ADD WATER)

Monday, November 2, 2009

Cuba Vacation!

Wow! Cuba was an awesome experience! In a nut shell....we absolutley enjoyed our 5 year wedding anniversary on the beach! It was a romantic holiday with tons of relaxation!

We rode a horse, went jet skiing, visited a Cuban farm, watched live dance shows, met with a native tribe and just chilled at the beach and swim up bar!!

Flawless foodie...not so much on this holiday! Food wise, we ate well, but probably the rum punch and bahama mama stuff is what set us back a bit...oops! Well....on vacations I suppose you are to "vacate" from your routine. So we did a bit!!

We hit the Cuba gym (HOT, HOT, HOT) almost every morning! No A/C and a 20 minute run felt like hours!! I never ever seen my fingers sweat...but this week I did! It was the hottest workout ever!

There's Ronnie....sweating it out!!!

My favorite thing was renting a moped and driving through the country roads! It was incredible to see the true Cuba, the way they live, the happiest faces and poor lifestyle. The animals randomly everywhere, the horse's as a main means of transportation! A true culture shock!

Monday, October 19, 2009

Perfect Pumpkin Cookies! I am on a pumpkin binge!! I came up with a the Perfect Pumpkin Cookie recipe! Its so easy!!!Check it out...

  • 1 cup pumpkin puree (100% pumpkin)
  • 1 cup sucanat
  • 1/3 cup unsweetened applesauce
***Mix these ingredients together, then in a seperate bowl combine:
  • 3 cups of oatmeal
  • 1 1/2 cups of whole wheat flour
  • 1 tsp of baking soda
  • 1/2 cup of raisins
Add wet to dry and place a tablespoon dollop on a cookie sheet, cook at 350 for 13 minutes and ENJOY!!!

Sunday, October 18, 2009

Pumpkin Pie in a Glass!!

Ok, today a craving of Pumpkin pie hit me like no tomorrow! Since Ronnie and I are going to be in Cuba in less than a week...a pumpkin pie is soooo not an option!! I thought of a healthy option and was impressed that it was so damn good!!


1 cup of Vanilla Chai Soy Protien Drink
1 scoop of Vanilla protien powder
1/2 cup of pure pumpkin (not the one that has the spices added)
Cinamon and Nutmeg to taste
6 ice cubes

ENJOY!! I did!!!

Friday, October 16, 2009

Peanut Butter Crazy!

Ok, so somewhere along my journey of health and nutrition I have found a ridiculous craze for peanut butter. Like, seriously..its just not normal. It actually barely makes it to bread in my house. I usually just buy the natural peanut butter in crunchy from the bulk barn. (I really cant stand the 'oil' seperation from the grocery stores). Its messy and I never seem to be able to stir it well enough to get it smooth all the way to the bottom!

So.....I went to METRO yesterday, (they bought out A&P) and I thought I should check them out for variety. I am not really loyal to any store, I like to mix it up. But I was pleasently surprised to find that they had a great vegetarian selection and the most peanut butter offerings I have ever seen!!  I chose the White Chocolate Peanut Butter! The whole way home I was thinking about 'how' this could taste............

Well, as soon as I brought the bags in I ripped the lid off....and scooped out a good portion to taste...and YUMMY!!!! I loved it!!! It is natural and moderation though. Its a bit high on the calorie side, but it is worth it for a scoop of sweet love!!

Tuesday, October 13, 2009

Loving It!

Its fall and I love the cool weather and colors!!!

Heres a pic of my dog and I out and about enjoyin Niagara's beautiful scenery this time of year!!