Tuesday, September 29, 2009

Natural Healing with Shanti

I am a very healthy person overall, and I was starting to get concerned with a few minor things happening...bloating and digestive issues to be exact!! I was really hoping that I wasnt dealing with a food allergy to my favourite foods!!! So instead of doing what most people do...and go see a medical doctor, get blood work, and nutrition prick tests...I decided to see Shanti!!


Shanti is a miracle man!! I really feel that he is the absolute best person to go to as a 1st resort!! He understands the human body, and through reflexology and shiatsu, he worked on me! I discovered that my digetive issues was a due to a lack of minerals in my body. I drink a lot of water that is 'reverse osmosis' which actually has NO minerals left in them. I also added in some natural digestive enzymes into my daily diet and this has already improved my circulation and digestion. After my 2 hour session...I had seriously felt incredible!! I learned so much about myself and talked with a man that I would now consider my friend.

Sunday, September 27, 2009

Strawberry Kiwi Protien Shake

Good Workouts require a Good recovery shake! Check out this one....

  • 1 cup of 100% Orange Juice (I love Tropicana with Pulp)
  • 1 cup of frozen mixed berries (no sugar added)
  • 1 scoop of Strawberry Kiwi Burst Protien Powder
  • 1 Tablespoons of CHIA
  • 1 Tablespoon of ground flax seeds
  • 1 serving of Wheat Grass (fresh)
  • 1.5 Cups of Organic Spinach


Saturday, September 26, 2009

Chocolate Sour Cream Cupcakes (EAT CLEAN)

Happy Saturday!!
I did my Body Combat class today followed by Body Pump! Wow, my body was shaking afterwords!! I had endless energy for the combat class, and destroyed it by the end of pump!!
I am going out with my girlfriends tonight, and I decided that I would bake some chocolate cupcakes! I grabbed my favourite magazine..."CLEAN EATING magazine" and found a tried and tested recipe that just doesnt fail....


  • 1 cup of unsweetened natural cocoa powder

  • 1 1/4 cup of Sucanat, divided

  • 1/4 whole-wheat pastry flour

  • 1/4 tsp kosher salt

  • 1/4 tsp baking soda

  • 1 cup organic low fat sour cream

  • 1/3 cup plus 2 tsp skim milk, divided

  • 1 tsp olive oil

  • 1/2 tsp pure vanilla extract

  • 1 whole egg, pluss 2 egg whites

  • 1 oz of bittersweet chocoate, chopped, plus more for garnish if desired


  1. Preheat oven to 350F, line a 12-cup muffin pap with paper cupcake liners

  2. In a large mixing bowl, combine cocoa powder, 1 cup sucanat, flour,salt and baking soda

  3. In a medium mixing bowl, whisk together sour cream, 1/3 cup milk, oil, vanilla and whole egg

  4. Make a well in the center of the dry ingredients and pour in wet ingredients.Combine everthing with a rubber spatula

  5. Add egg whites to a large clean, dry mixing bowl or the bowl of a stand mixer. Whip whites with hand beater or whisk atttachment of stand mixer until they begin to get foamy. Add remaining 1/4 cup Sucanat very gradually to whites. Continue whipping whites into medium stiff  peaks.

  6. Fold whites in thirds into cake batter, gently but assertively with rubber spatula

  7. Fill the cupcake pan 3/4 full with batter.

Bake for 45 minute or until toothpick is inserted in the center of a cupcake and comes out clean.
Remove and let cupcakes cool completley

When cupakes are cool, combine choclate and remaing 2tsp milk in a microwave safe bowl. Microwave on 50% power for 30 seconds. Stir until metled choclate is completely smooth. Spreak a thin layer on top of each cupke. Sprinkle additional choclate shavings on top if desired.

***NOTE: I skipped this last step, and didnt do the glaze/garnish...ran outta time!!!

Friday, September 25, 2009

ROOT Roasted Vegetables


In order to try and add more veggies into my day, I decided to do my favourite roasted veggie dish!

Root Roasted Vegetables
  • 3 Beets

  • 2 Turnips

  • 2 Sweet Potatoes

  • 10 Brussel Sprouts

*Chop all veggies expect the brussel sprouts and put in a large bowl

Then in a seperate bowl put 1 Tablespoon of good quality olive oil, 1 Tablespoon of pure lemon juice,1 Tablespoon of crushed garlic, chopped FRESH Marojam, Thyme and Rosemary, mix well together, then toss with veggies.

Set Oven at 375, Put in a large baking cassarole style dish and roast for aprox 1 hour. Vegetables are still a bit crunchy, so if you want them softer keep in a bit longer.

....AND VOILA! A dish that will go with just about anything!!! EAT CLEAN and also great for you!!

Wednesday, September 23, 2009

Awesome start to the day!!

Today I had a fantastic run...woo-hoo...borderline hit my goal for time and distance, 60 minutes 6 miles today...next time its gonna be 7 miles!

I headed home, straight to the blender for my smoothie concotion!


*1 cup Spinach
*1 Tablespoon of Hulled Hemp Seed
*2 Tablespoons of Salba
*1 Tablespoon of CHIA Seeds
*1 Cup of Light Soy Milk
*1 Scoop of ISO Whey chocolate protein powder
*1 serving of fresh frozen Wheat Grass

***HOLY INGREDIENTS!! I know...its a bit extreme, but hey, I needed to recover after a hard run, followed by some cardio kickboxing.

Happy Hump day!! Eat Clean and Train Hard

Tuesday, September 22, 2009

Millet Cereal with Almond Milk

Good Morning!

This cereal is great!!! (I love cereal, and whenever possible, I try to sneak it in at least once a day....)

I cannot seem to digest milk very well, so I enjoy Almond Milk. I added some cinnamon, chopped pecans, and salba to make complete. YUMMY!

Well, I am off to work today...waiting on a very important call for Personal Training...I hope I get the call today!!

Monday, September 21, 2009

Salsa Chicken with Quinoa and flax

GOOD MORNING! Its Monday, and I am on my way to a great start! I had a hard workout with 1 hour weight training, and a 5KM run today.  Last night, I experimented with a few ingredients and came up with .....(drum roll please....)

Salsa Chicken with Quinoa and Flax

1 Jar of organic Salsa-Medium
1 Can of Low Fat, Low Sodium Cream of Mushroom soup
1/2 package of Low Sodium Chicken Fajitas Seasoning Mix
4 Chicken Breasts
***Put all above ingredients in a crockpot on low, and leave for about 5-6 hours.

Cook Quinoa as per usual....(I added flax seeds to this dish)
Bring water or chicken stock to a boil, reduce to low, add quinoa and cover. Let sit for aprox 20 minutes, and voila!!

Put it all together....and YUMMY!!!

Sunday, September 20, 2009

Body World's in Buffalo

Yesterday I had the most informative day ever!!  It was the perfect way for me to visualize the human body and prepare for my studies!! I went to Body Worlds with my sister Ruby who is a nurse.

 definitley went with the right person, as she helped to clarify some of the difficult things that I couldnt understand. The Buffalo Museum holds this exhibition of REAL HUMAN BODIES!! Its absolutley awesome! The focus was on the Heart, and the functioning of organs, muscles and bones. I am currently studying this for my trainer exam...and this exhibit totally clarified everything.
I posted the website for you to check out if your interested!!

After a couple of hours in the museum...we went shopping at the Walden Galleria! I dont know about you, but if we are in a "recession", it sure didnt feel like it...the mall was PACKED! I was very hungry, and didnt plan any food to bring....oops! We went into the food court, and I ordered the 'best' option I could find. In the end, it hit the spot! It was from a Japenese restaurant, Steamed Rice and Veggies....it was all cooked in purified water, no oil! It was quite a large portion, and to my surprise I finished 3/4 of it!

After a great day with my sis, I went to our neighbours house for a bomb fire and enjoyed the gorgeous cool evening.

Saturday, September 19, 2009

Flawless Foodie~Eat Clean and Train hard!!: Cha-Cha-CHIA!!

Flawless Foodie~Eat Clean and Train hard!!: Cha-Cha-CHIA!!


Oh...its a beautiful Saturday here! Sun is shining...and I am stoked to have the day off!! I got up early did a Cardio Kickboxing class, followed by a full hour of weightraining! Woo-hoo! Felt great, and I am ready to get the day going!

For my immediate recovery meal, I created the BEST smoothie that I have had YET! This smoothie is loaded with great protien, omega's, fiber, and my new best friend...CHIA!
Let me introduce you to CHIA....

• Nature’s richest vegetarian source of omega-3 essential fatty acids

• Nature’s richest source of fibre (especially rich in soluble fibre)

• Complete protein with high levels of 18 Amino Acids (including the essential 10)

• Three times more iron than spinach

• Fifteen times more magnesium than broccoli

• Six times more calcium than milk

• No trans fats

• Gluten Free

• Hypo-Allergenic – There are no known allergies to PanaChia

  • 1 cup of Lowfat Chocolate Soy Milk
  • 1 Cup of Spinach
  • 1 Serving of Wheat Grass
  • 2 Tablespoons of Salba
  • 1 Tablespoon of Chia
  • 1 Tablespoon of Natural Crunchy Peanut Butter
  • Handul of Ice
Blended all together for absolute YUMMY Chocolate Chia!! The crunchy nuts add a bit of excitment in the smoothie! I have to say...I am inlove with this combination. I may treat myself to this again....today!! 

Enjoy your Saturday! I am off to a convention with my sister to learn a bit more on the human body! I am heading the the conferenc in Buffalo shortly and plan to have the information stimulate my studying for tonight!! I am commited to pass my training exam!

Friday, September 18, 2009

Salba Smoothie!

Happy Friday!!

Woo-hoo! I thought it was a long week....

Salba is a natural and powerful food. We all could use a little more Salba in our life! So I have decided to make an effort in adding at 2 Tablespoons of this power food.

Just some highlights of taking this are:

  • Contains natural Age-Fighting Antioxidants (keeps our minds sharper, vision stronger, and skin younger!)
  • More Dietary Fibre than ANY other food! (great for digestion, constipation, maintain healthy blood sugar and cholesterol levels, fight disease even promote a healthy weight)
  • Insoluble fibre for smooth digestion and easy elimination
  • Soluble fibre for healthy weight, blood sugar and cholesterol
  • Salba® Tastes Good Too!
  • Essential Vitamins & Minerals For Energy and Health
  • Disease-Fighting Proteins
Check out this website for more detail on Salba!

Salba Smoothie:

1 Cup of 100% pure Orange Juice
1 Cup of Spinach
1 Cup of Frozen berries
1 Serving of Fresh Frozen Wheat Grass
2 Tablespoons of Hulled Hemp Seeds
2 Tablespoons of Salba

Well, now I am off to work, energized and ready!!!

Wednesday, September 16, 2009

Brown Rice Pasta with Mixed Beans!

Well here is another one of those Random Recipes that I created simply based on the ingredients I had onhand!

* Black Beans
* Kidney Beans
* Chickpeas
* Corn

Once pasta was cooled, I added the bean mixture, then poured 1 tablespoon of olive oil on top with lots of balsamic vinegar! At the very end I added some sea salt, cracked black pepper and a sprinkle of low fat parmesean cheese....yummy!
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Tuesday, September 15, 2009


Ok...so I have done some research on why I just woke up bloated yesterday...and today for that matter and  these are the reasons...

  • Hot or humid conditions which can contribute to water retention.
  • Not drinking enough water, which can trigger the body to retain fluid.
  • Standing for long periods of time, which can cause the lower extremities to swell.
  • Over consumption of diuretic foods like caffeine.
  • High sodium intake from processed foods during the day.
SO ....I guess when I look back...maybe I was indulging in a bit too much caffeine over the weekend...but seriously to feel this bloated....grrrrrrr!

This morning, I pushed myself hard to rid the bloat!!!! It worked! I did 1 hour of plyometrics and my spin class following! Tough workout!! But it did help to rid the bloat!! WOO-HOO!!!
My favorite plyomteric move is the JUMP SQUAT.  Unfortunatley...my camera was not with me to take some photos today, but here is something I pulled from the web (http://www.sport-fitness-advisor.com/plyometricexercises.html) to explain this awesome move!!

Lower Body Plyometric Exercises (Low Intensity)

Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready" position with elbows flexed at approximately 90°.

3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.

4. Land on both feet. Rest for 1-2 seconds and repeat

Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Monday, September 14, 2009

Blueberry Banana Bread

My Clean Eating Magazine arrived! And It got me baking!!!

I reviewed the ingredients for the Walunut Blueberry Banana Bread (pg. 72) and I had everything onhand!!

Here is the recipe!
  • Olive oil cooking spray
  • 1 Ripe Banana
  • 3/4 cup ground flaxseed meal
  • 2 egg whites
  • 1/2 agave nectar
  • 1 cup 1% buttermilk
  • 1 tsp baking soda
  • 1/2 tsp of sea salt
  • 3/4 cup whole-wheat flour
  • 3/4 spelt flour
  • 1 tsp orange rind, grated
  • 1 cup blueberries
  • 1/2 cup unsalted walnuts, chopped
  • Preheat oven to 375 F, Spray a nonstick loaf pan with cooking spray. In a large bowl, stir together banana, flaxseed, egg whites, agave and buttermilk. In a seperate bowl, mix baking soda, salt, flours, and orange rind. Combine dry ingredients into banana mixture. Gently fold in blueberries and walnuts. Pour mixture into loaf pan and bake for 45 minutes.

Sunday, September 13, 2009

Panko Chicken, Grilled Veggies, Brown Rice Pasta!

Ok, for dinner...I seemed to feel creative tonight! I made up a fabulous chicken recipe!

I dipped skinless boneless chicken breast in egg whites then....

The coating....
  • 1/4 Low Fat Grated Parmesan Cheese
  • 1/2 Cup Panko Crumbs (Japanese Bread Crumb)
  • 2 Tblsp Fresh chopped Oregano
Then, bbq'd them....can I say WOW! YUMMY!!

For VEGGIES, I basically just diced up everything I had in the fridge and made it work!
After chopping these, I put them in some foil on the BBQ and once they were slightly soft, they were ready to enjoy!
  • Yellow Zuchinni
  • Green Zuchinni
  • Green, Red, Yellow Peppers
  • 1 Tblsp of Olive Oil
  • Pinch of Sea Salt
  • LOTS of Cracked Black Pepper,
  • Chopped Fresh Oregano
I boiled some brown rice pasta, and added some diced tomatoes, garlic and left over veggies.
AND....VOILA! A GREAT DINNER, and LUNCH for Mon, Tues, and Wed!!!

Licks Nature Burger

We picked up some furniture from Ronnie's mother house today, which now completes our spare room! YEAH...sleepover parties!! And during our "moving" of furniture, we became quite hungry. In a pinch...we decided to go to LICKS....and I forgot how much I love those Nature burgers. So delicious!
OOPS...I took a good 3 bites before I remembered to take a picture!!  This burger has no cheese, guk or sauces, and loaded up with ALL veggies. YUMMY!

Hulled Hemp Seeds! The BEST source of protien!

Discover the amazing benefits of Hemp seeds! You can add these little seeds to just about anything to increase your protien intake for the day and add essiential amino acids.  Once serving of Hulled Hemp seeds has 18.5 grams of protien, and 3.9g of Fiber!  Try them today and let me know what you think! I love em! It has a kind of nutty flavour!

Saturday, September 12, 2009

Spinning and Body Pump!

As I rushed out of the house this morning to my spin class, I realized one thing....working out is really what gets me out of bed. I love waking up and rushing to the gym for a hard kick butt work out! Maybe its insanity...but I really love the way I feel afterwords. Todays spinning class was exceptionally challenging. Alot of road drills, and hills! I have to say, I was completly drenched in sweat afterwords. WOO-HOO! I believe that alot of the energy and push comes from within...however a great instructor makes it that much more enjoyable. And I have to say...Goodlife has some awesome instructors!!

After my class, I proceed to body pump! A weight training class that works every part of your body! Great for an overall workout!
At the end of this class...My legs were shaking and I was rushing back home to EAT!!!
To power up my breakfast...I added a couple of things.
Deborah's Power Protien Oatmeal...revamped!

  • 1 Cup of OATMEAL

  • 1 Tablespoon Of Flax

  • 1 Scoop of Isowhey Protein powder

  • 1 Tablespoon of Crunchy Natural Peanut Butter

  • 1/4 Cup of Brown Rice Milk (choclate flavor..yum!)
Now I am fueled up and ready for this gorgeous day ahead. Off to go for a ride with Ronnie to Port Dover!

Friday, September 11, 2009

Wheat Grass Juice-The perfect food!

Wow! I have read numerous articles about the benefits of Wheat Grass, and had no idea, that it was virtually tasteless. Today I added this amazing food to my smoothie this morning.
This wheat grass is "FRESH FROZEN"! Already pre-packaged in little ice cube like trays. Incredibly convenient!
My power breakfast!
1 Cup of Light Soy Milk
1/2 Banana
1 Tblsp of Flax
1 Cup of Spinach
1/4 Oatmeal
1 serving of Fresh Wheat grass!!
Handful of Ice

**After blending this baby up...I felt energized and refreshed from a hard work out!

Todays training included a series of cardio kickboxing and weight training. A tough workout but it kept my heart rate up the whole time and I felt great!

Thursday, September 10, 2009

Enjoying the cool nights and early mornings!

Good Morning! Just finished my workout today and I mut say...I just took 2 rest days, and for some reason, I felt I could take another!! Not like me at all!! So maybe its the cool nights/mornings that has me wanting to be inside snuggling in bed longer...or maybe its just sheer laziness! I wanted to share this picture...it is truly awesome! I love my dog Harley, husband Ronnie and Moto Aquilla! Its just too fun!!
Breakfast: Deborah Power Protien packed Oatmeal
  • 1 scoop of iso-whey chocolate protien powder
  • 1 Tbsp of Flaxseed
  • 1/4 cup of 100% bran
  • 1 Cup of Oatmeal
1 Black Coffee