Month: April 2014

Banana Chia Seed Smoothie

Ingredients: 1 Banana (rich in potassium, which can help keep blood pressure in check, protect your muscle and digestive systems, helps with muscle cramps) 2 tbsp Chia Seeds Dash of Cinnamon (helps keep blood sugar levels steady without spiking your insulin levels) Water Read why it’s a great smoothie for your endurance workouts!

Blueberry Banana Smoothie

A delicious start to the day! Ingredients: 1/4 cup Rolled oats 1/2 cup Blueberries 1 Banana 1/4 cup Almond milk 3/4 cup Water 3 ice cubes 1 tsp Maca root Dash of Nutmeg Directions: Blend together and garnish with unsweetened shredded coconut and 1 tsp Chia seeds Did you know? If you’re trying to quite smoking, banana’s contain high levels of vitamin B, potassium and magnesium to counteract withdrawal effects! HEALH BENEFITS Banana Protect against muscle cramps during workouts and nighttime leg cramps Reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells due to vitamin B Blueberries Number 1 in antioxidant activity when compared to 60 other fresh fruits Neutralizes free radicals within the body and aids in belly fat reduction Chia Seeds Highest Omega-3 source content in nature – higher than salmon Balances and stabilizes blood sugar level by slowing down the level at which glucose enters your bloodstream Maca Root (superfood) Works as an adaptogen which means that it responds to …

Cherry-licious Oatmeal

Oatmeal is one of my absolute favourite things to have for breakfast and sometimes even make it as an evening snack. With the right ingredients it can either be a great start to your day or a simple dessert. Ingredients: 1/2 cup Rolled oats 1/4 cup Cherries 1 tsp Chia seeds 1/4 cup Unsweetened almond milk Directions: Place all ingredients in a bowl and leave it in the fridge over night. Garnishing: Unsweetened shredded coconut flakes & cacao nibs The possibilities are endless! Get creative and let me know if you’ve made any delicious one’s you want to share

Red Velvet Pancakes

Who needs food colouring when you have beets! Don’t worry you can’t even taste them Ingredients: 1/4 cup Rolled oats 1/4 cup Almond milk 1 Banana 1/4 Beet 1/4 tsp Coconut oil (for coating the pan) Pancake Instructions: Boil a 1/4 of your beet for about 10minutes While your beet is boiling blend the banana, almond milk and rolled oats in a food processor till a liquid consistency forms Set aside the pancake mixture in a bowl Take the boiled beet out of the pot and blend with a spoonful of water in the food processor Add the pancake mixture back into the food processor Blend it all together Cooking Instructions: Set oven top on very low heat (2 or 3) Lightly coat the pan with the coconut oil Scoop the pancake mixture onto the pan, spread out and cook for about 30seconds on each side (*they cook quickly – you don’t want to burn them) Garnish: Maple syrup, Banana, Cacao nibs  


 Sometimes no matter how much you want answers all we can do is wait We wonder aimlessly Endless possibilities of the future with no clear direction in mind Time passes and moments fly by, forgetting to appreciate what we have The future will still be there, but the present soon becomes a distant door of the past no longer in reach Embrace the things you don’t understand and let them be They’ll eventually unfold when their answers are meant to be discovered Reasons will never be understood until we let go of the illusions we’ve created You don’t have to figure it all out so, for now, laugh at your mistakes Smile because you can and leave the wondering for another day Sometimes you just have to go without knowing where you are going B.M

Let the Springtime Running Begin!

The grass might still be yellow, but SUMMER is around the corner!!! Went for my first run outside since fall and it’s safe to say this view certainly doesn’t compare to the wall in front of my treadmill that I’ve been staring at all winter. My legs are definitely going to feel the difference tomorrow, but no pain no gain right! Here are some tips on making the transition from the treadmill to the outdoors: Ease into it. Your body needs time to accommodate to the different terrain There wasn’t any wind or a blazing sun while you ran on the treadmill so don’t expect to be flying down the street just yet Take it slower on the hills, the strain on your quads and knees is higher outside You’ve got all summer to run for miles, take it day by day and have fun! Hope you’ve all been enjoying this gorgeous weather xo

Green Tea Chia Pudding

The famous chia pudding that everyone knows and loves, but with the addition of green tea! I’m generally not a huge fan of green tea, but I know how great it is so I try and sneak it into my food whenever I can. Paring Green Tea with Almond milk vs. Lactose milk White, green and black tea are powerful sources of antioxidants. A major benefit of green tea is its ability to relax the arteries. This increases blood flow which decreases cardiovascular disease. The European Heart Journal published a study in 2007 showing that its healthy effect is blocked when milk is added to tea. The casein (protein) in lactose milk binds to the catechin (polyphenols – natural antioxidant) found in green tea preventing its antioxidant effect. It has been suggested that casein could also inhibit other beneficial effects found in tea. Almond milk does not contain casein, so adding it to your green tea still lets you get all the health benefits from it! Chia Pudding To make the pudding use 2tbsp. of Chia seeds. Cover them with the combination of green tea …

Raw Chocolate Brownies

Serving Size: 1-2 Sunday nights are lazy nights and the best part is getting to spend some quality time cuddling with the TV remote… or maybe that’s just me. Regardless, I’m craving something sweet! All you need is 15 minutes and you’ve got yourself chocolate brownies. Feel free to devour them, the remote won’t judge xo Ingredients: 1/2 cup Rolled oats 4 Pitted Dates 7 Almonds 1 tsp. Cacao powder 1/3 cup water Directions: In a food processor blend the almonds till they become a powder consistency. Add the pitted dates, rolled oats and cacao powder into the food processor and blend together. Scoop the mixture out, spread into a pan and place in the freezer for 10 minutes (or just scoop the mixture into a bowl and call it a night). Remove from freezer, cut into small square, and that’s it. You’ve made brownies!! Garnishing: unsweetened coconut flakes PROTEIN PACKED ADDITIONS: add one/some/all of the following as desired: 1 tsp Maca root (energy level booster & contains vitamin B12 which you sweat out during cardio workouts) 1/2 -1 Scoop of chocolate vegan protein …