Super Excited to Announce!!! 200 Hour Teacher Training at Body Barre Fitness Coming Soon!

Super excited about this project! I am working with Tina Di Leo of Body Bare Fitness and Diane Bruni

of Downward Dog on an innovative 200 hour teacher training program for fall 2016. More info to come, if interested please Contact Tina at 416-992-8039

see link for more info;

http://bodybarrefitness.ca/200-hr-barre-pilates-yoga-teacher-training/

Body Barre Fitness is a registered Yoga Alliance Teacher Training School

Body Barre Fitness is a creative movement fusion studio blending the fundamentals and elements of pilates, barre and Vinyasa inspired yoga to create an innovative fitness experience for our clientele. We are now offering a 200 hour Teacher Training Program which includes three forms of training to fully grasp the fusion components of a Barre Fitness Class;  Pilates Mat 1 with Andrea Caruso, Functional Yoga with Diane Bruni , and Barre Fitness with Tina Di Leo. This is the first Program of its kind.. By the end of the certification, students will be fully prepared to teach Barre Fitness, Pilates Mat 1  and a Vinyasa inspired Yoga Flow class or a Fusion of all three. We offer a fun, interactive learning process , structured to meet the unique needs of individuals by spreading the Teacher Training over a 8 month period, meeting one weekend per month. Our Teaching training approach is focused on creating balance and strength, increasing mobility, flexibility and functional movement within the body. We respect the tradition of Yoga , Pilates and Barre and acknowledge contemporary influences while adding creativity to classes, allowing individuals to find there way of expressing movement within the body.

Our 200 hour Program is for anyone who has interest in becoming a Pilates, Barre or Yoga Instructor or for those who wish to deepen their knowledge on functional movement within the body. Our studio takes an innovative approach to the traditional fitness methods with a strong influence on musicality . Our Teacher Training faculty have an extensive background in health and fitness with over 40 years combined in trainings , certification and personal practice. The environment at Body Barre Fitness is supportive, friendly and upbeat. We offer in -depth training in Pilates, Vinyasa inspired Yoga and Barre Fitness. Students will receive extensive teaching practice where they will develop both skills and confidence in a supportive atmosphere. Limited enrolment allowing for individual attention and ongoing support with primary teachers. We will be accepting a minimum of 15 students into our program.

Some pix from our recent photo shoot at Body Barre Fitness

Oatmeal Superfood Muffins for Baby, or Mommy!

Oatmeal rocks. I love it, Lennon loves it, and we both eat it regularly. This recipe is from my cook book, I just adjusted it a bit for Lennon, but its not that much different and just as good I think. Easy to take on the go, packed with my fav superfoods and pretty easy to make. The hubbs loves these too. I play around with the add ons, and you can be creative: nuts, seeds, berries, choc chips, whatever!

Baby Oatmeal Superfood Muffins:

2 Organic eggs
1/3 cup organic unsweetened applesauce (1 of the applesauce containers)
1 ripe organic banana, mashed
1/4 cup grapeseed oil
3/4 cup almond milk (or milk of choice, I use my homemade almond milk, but any is fine)
2 cups wheat free oats
1/4 chia seeds
2 tbs golden flaxmeal
1/4 cup organic hemp hearts
1 tsp baking powder
1 tsp organic cinnamon
handful of frozen organic blueberries

Preheat oven to 350 degrees. Mix eggs, applesauce, banana, oil and milk. In a separate bowl combine oats, flax, chia, hemp hearts, baking powder and cinnamon. Mix wet into dry and blend well. Add blueberries, then scoop into lined muffin tins.

Bake for 20 mins- check, you might need a few more mins. Move to the top rack after 20 mins if you need a few more, just check with toothpick, if it comes out clean you are coolio. Enjoy. Freeze or store in the fridge.

The original version of this recipe can be found hww.blurb.ca/ebooks/461962-healthy-eating-never-tasted-so-good

A Week of Healthy Dinner Ideas

Eating healthy doesn't have to be boring. I LOVE to cook, and now being home more I have the opportunity to do so, so I like to be creative and have fun with our dinners. There are a few days I get home later and I don't have too much time, but that's when I get my pre-made stuff out of the freezer and we're all good. Whenever I have time on a night I'm not working, or the weekends, I make stuff to freeze so its all ready to go when I need it. I'll even make extra of the weekday dinners to freeze or for hubbs to take to lunch the next day.

This is a week of my meals.

Not crazy complicated or time consuming to make, but super yum and healthy for you and your family. I actually plan my week of meals on the Friday before, and that's the day I go grocery shopping. I also get inspired when I'm shopping, but I like to have an idea so I know what to shop for. I generally buy all organic, but do whatever works for you and your family. Some of these dishes I make regularly. I get asked a lot about my eating habits from my clients, so this post will hopefully give some ideas and inspiration.

Monday: Grilled Chicken and Thai Mango Salad

Just a little paprika and salt and pepper on the chicken, browned on the stove in a cast iron pan and then baked in the oven. The salad is organic mango, red pepper and carrot with a peanut Thai dressing - organic natural peanut butter, siracha sauce, organic lime juice, a little agave, and grapeseed oil, topped with a little crushed peanuts.

Tuesday: Arctic Char and Green beans with a balsamic Dijon maple glaze

Fish was topped with olive oil and fresh lemon juice, then a homemade spice mix- paprika, garlic powder, onion powder, oregano, rosemary, thyme, cumin, salt and pepper, baked. Green beans sauteed with a mix of balsamic vinegar, maple syrup and Dijon mustard. 

Wednesday: Vegetable Stirfry with Black Quinoa

Organic red pepper, kale, broccoli, and zucchini sauteed with a mix of soy sauce, hoisin sauce and siracha, mixed with black quinoa. 

Thursday: Rainbow Trout with Kale & Cauliflower Mash

Fish prepared with fresh lemon juice, rosemary, black pepper and paprika, baked in the oven, Cauliflower and kale steamed then pureed with a bit of olive oil, salt and pepper. 

Friday: Gluten free Pizza

The crust is an organic pre-made gluten free crust, it's very thin and really good. I do make my own crust occasionally but this is a fast easy dinner for a busy night. I used my home made spinach basil pesto, then added fresh organic spinach, sun dried tomatoes, fresh organic tomatoes, Italian cacciatore sausage, and green olives. Once it came out of the oven I sprinkled with a bit of grated Parmesan cheese.

Saturday: Butternut Squash Risotto

We indulge on the weekends, and that's ok. Roasted the butternut squash in the oven with a bit of olive oil and then pureed it. Risotto was actually made by hubby- pretty standard risotto cooking method except we used earth balance instead of butter, organic chicken broth, and added fresh rosemary and lemon juice. Sprinkled with Parmesan cheese, home made hot pepper oil and a bit of maple syrup. yup, maple syrup. I found the recipe on pinterest, it calls for a sprinkle of bacon as a garnish as well, left that out but I will def add that in if I serve this to guests. It was divine. We smashed a fab bottle of red wine with this, it was a perfect Saturday dinner.

Sunday: A day off from cooking for me, we ate at our folks place.

My band UNDADOGG was featured on the Rogers TV program "Toronto Sessions" This past Wed Nov 4!! Check it out online at rogerstv.com and they will be re-airing the episode in the next coming weeks. Wednesday nights at 10:30pm

Roasted Chickpeas- My Fav Mommy Snack!

Things have been getting super busy for me lately. I'm always pretty busy but since not returning to my day job and doing fitness full time, my schedule has gotten, well, kinda nuts. I still get more time with Lennon then I would if I worked a 9-5, 40 hour a week job, and I make my own schedule but I am running around a bit more than before, and always on the go. I have always been one to have small snacks throughout the day to keep me going, so I make sure to always pack a bunch of things with me on the road. This is key to avoid grabbing unhealthy snacks when you are hungry!! I fill up with a good breakfast, have my 3-5 small snacks during the day, and then a good healthy dinner.

This is one of my snacks.

Love these. Crunchy, spicy and delicious.

Pretty simple to make and you can customize to your tastes.

Roasted Chickpeas:

1 can organic, unsalted chickpeas
1 Tbs cumin
salt to taste
cayenne pepper to taste (optional)
1 Tbs olive oil

Preheat oven to 400. Rinse the chickpeas and place in a medium bowl. Stir in the olive oil and evenly coat. Add the cumin and stir. Then add the salt and cayenne. Spread evenly on a parchment lined baking sheet and sprinkle with a bit more salt. Place in the oven for 25 min on the bottom rack. Move to the top rack once the cooking time is done, and leave in the oven until the oven has cooled. This is key for crunchy chickpeas!!! turn the oven back on at 200 degrees, and cook for another hour and 20 min or so, this makes them nice and crunchy. I keep these in the fridge once done and take a little container of them with me for a snack.

I also make a version of these for Lennon. When I make a batch for me, I just take a quarter of the can of chickpeas aside and make them exactly the same way as above- except I use a smaller amount of cumin (probably only a teaspoon or less) and no salt or cayenne. For the baby version you also need to remove the chickpeas after the 25 min first round cooking time. They are roasted but not crunchy so easy for baby to eat, Lennon loves these too and they are a great add on to any meal, also easy to take with you in a little container.

Banana Oat Cookies - No flour, no eggs, no sugar

I've seen recipes for cookies like this all over pinterest, never tried making any of them but always wanted to. I came across one the other day and decided it was finally time to make my own interpretation on these babies, so here it is. So friggin' easy its ridiculous but totally yummy and baby/kid friendly. Cookies you can actually feel good about eating and giving to your kids. No flour, no eggs, no sugar.

For my version, I added my go-to super foods, plus some coconut and cinnamon because that's always a good thing. These can be for the grown ups or the babies. I give these to Lennon as a treat with any meal of the day or take along for a snack.She devours these. Super yum. For the grown up version add some chocolate chips, or nuts.  I think I'll add some dried blueberries and pumpkin seeds on the next batch.

Banana Oat Cookies:

2/3 cups oats
2 ripe organic bananas
2 Tbs flax meal
2 Tbs organic hemp hearts
1 Tbs organic chia seeds
1 tsp cinnamon
2 Tbs shredded unsweetened coconut

Preheat the oven to 350. Mash the banana in a medium bow, then add everything else. Blend well.

Scoop onto parchment lines baking sheet and bake for roughly15 min. Check em' after 15 min and put back in for another few if they don't look done. I leave them a bit on the chewy side for Lennon, but I would cook them probably the full 15 maybe more for the adult version.

There is a container full of these in my freezer so when I'm craving a snack to satisfy my sweet tooth, these guys are there and I don't have to worry about having one, or two...or three.

Pilates Love!

My advice for working out is find something you enjoy doing.

I love Pilates.

I also love Yoga- but I'll save that for another post. I really believe Pilates helped me get back into shape after having a baby. It is also a safe form of exercise that you can do throughout your pregnancy as well. I did, and I think that was a factor in bouncing back quicly. You definitely have to modify towards the end of the pregnancy and certain moves can not be done, but there is a ton that can be.

This was me at 6.5 months preggo



and this was the last picture taken 2 days before little Lennon was born. That belly is crazy huge!





Strengthening your core is SO important!! As pilates is a very functional workout it can help avoid injury and long term wear and tear on joints and muscles. It allows the body to produce long, lean muscles, improves posture and body awareness.  You also get really strong with doing pilates regularly.  You feel and look strong.  It's really amazing what it can do for your body!

The exercises are very precise, slow, controlled movements which require a lot of core strength. You can almost always tell when someone is a pilates buff.  Its rad because you can safely rehab or work out someone who has an injury, but also kick someones ass with an intense workout. There are so many exercises, and different versions and modifications of the exercises that the possibilities are endless, so it's hard to get bored. I love to add props into my workouts and classes as well- flex bands, weights, stability ball, foam roller....It is a very conscious mind, body workout, similar to yoga where emphasis is on breath and choreographed movements. There are benefits in pilates for everyone whether you are older, young, strong or looking to get stronger.  I have been doing pilates for over 10 years and it still challenges me, and that is what I really love about it.

Pumpkin Time! Gluten Free Pumpkin Muffin Recipe

I'm a fan of fall.... well mostly a fan of Halloween, but I do also like things that come with the season, like pumpkins.

Pumpkin is great for breads, muffins, desserts...lots of possibilities.

I have a recipe for pumpkin muffins in my cookbook- available here: http://www.blurb.ca/ebooks/461962-healthy-eating-never-tasted-so-good

I modified the recipe slightly for Lennon, so these are baby pumpkin muffins. Only difference really is I took out the agave. Hubby needs the muffins a bit sweeter but I think these are good with, or without the agave.

Pumpkin Muffins:

1 cup almond flour

2 Tbs golden flax meal

2 Tbs organic hemp hearts

¼ tsp salt

½ tsp baking soda

1 tsp cinnamon

1/2 tsp, nutmeg

1/2 tsp allspice

½ cup organic pumpkin puree

1 Tbs grapeseed oil 

2 organic eggs 

Preheat oven to 350 degrees.                                                                                                                                        

Mix together all the dry in a medium bowl. In a separate bowl mix together all the wet, then blend it all together

Scoop out into lined muffin tins and bake for 15-20 mins.

 I usually check at 15min, move to the top rack and bake for a few more min, just check with a toothpic. Freeze some or keep them all in the fridge, good for about a week.  

Baby Power Shake

I was asked to post this up from one of the mommies in my classes, so here it is!

I started giving these to Lennon as one of her first foods. Initially this was her whole meal, until she started eating actual solid foods with her hands, now I give her this as her fruit. Lennon likes to feed herself now- doesn't need mama anymore I guess lol.  I pack lots of healthy super foods in these so they have a bit of everything and lots of health benefits. I still use breast milk as the liquid but once my freezer supply is all done- I'm almost there- I am going to use coconut water or almond milk. I don't make these too liquidy, I feed them to my daughter with a spoon so it's kinda thick, like a thick milkshake, but you can def add more liquid and give it in a bottle or sippy cup. You can really experiment with what you put in them, and I usually make them a bit different every time. This is just a basic outline.

Baby Power Shake:

3 cups organic spinach (or any greens)
1 organic avocado
1 cup organic frozen blueberries
1 cup organic frozen raspberries
1 organic banana (or applesauce)
2 Tbs golden flax meal
2 Tbs organic hemp hearts
2 Tbs organic chia seeds
5-8 oz liquid ( breast milk, water, coconut water, almond milk...)

Put everything in the food processor and blend til smooth.

I pack these in little containers and freeze, just take out the morning of and its ready to go for lunch. This is basically what my power shakes are as well, so great for mam also! I start my day with one of these often. Easy and I can drink it in the car if I'm running late. I add brown rice protein powder to mine, that;s pretty much the only difference.

Here is a pic of the mommies and babies in my Thursday Mom and Baby Barre class at Body Barre Fitness:

Info for the class is on the schedule page of this blog if interested.

Cinnamon Almond Butter ~ YUM!

I LOVE almond buter! 

I use it all the time. I eat it everyday with my green apple as my afternoon snack, but I also use it in a lot of my recipes. Yes, you can totally just buy almond butter, but I prefer to make my own, its really not hard at all, and you can control exactly what goes into it. The price is pretty comparable to buying a container of almond butter, you get a bit more than a cup from 2 cups of nuts. Below is my personal recipe, now you can make it with all almonds if you like- this is just how I like it, its yum!

Cinnamon Almond Butter

1 + 3/4 cups organic roasted almonds
1/4 cup raw organic cashews
1-2 tsp organic cinnamon
1-3 TBS roasted almond oil

Place everything but the almond oil in your food processor and blend until it starts to become a butter. This will take a few minutes, be patient, it will happen. Once the mixture starts to come together, add in the oil a tablespoon at a time, until you get as smooth of a consistency as you like. Thats. it.

Couldn't be easier.

You can figure out if you want more or less cinnamon, or cashews....I find the cashews just give a creamier taste than all almonds, but thats me. I don't like my butter too thick also, so I add a good amount of oil as its easier to spread and spoon out when using in recipes. Store in the fridge.

I have also started making my own almond milk (pictured above)- as we don't drink cow's milk, I am not giving it to my daughter either. Most of the store bought almond milk does have a lot of sweetener in it, this just allows me to control how much of it is in there. Its pretty easy as well, and you can utilize everything, even using the pulp to make almond flour to bake with.

Homemade Almond Milk:

Soak 1 cup of organic raw almonds overnight in filtered water. The next day, drain and rinse the almonds and place them in  a food processor with about 7 cups of filtered water. Add a pinch of himalayan pink salt, and blend for  a few minutes. The almonds will blend into small pieces and the water will start looking like milk. I usually just check after a few min, and taste. Once its starting to become milk, Add some agave- totally up to you taste. I usually add 2-3 tablespoons, but you can do more or less to your liking. Blend another minute or so to get the agave mixed in, then using a cheesecloth, pour the milk through the cheesecloth into a bowl, squeeze the pulp through the cheesecloth to extract all the milk out, set aside the pulp. Then just pour your milk into a container and enjoy! You will notice the milk will separate in the fridge, just give it a shake before you use it. Its good for about a week in the fridge.

To make the pulp into almond flour, turn oven onto to 175, spread the pulp onto a parchment lined baking sheet, and bake for about 2 hours until the pulp has dried out. Place it back in the food processor once it's cooled to blend into a smooth flour. Be careful not to blend for too long because it will start to turn into butter! Store in the fridge and use for baking. ***NOTE this is not almond meal!~ almond meal is made with blanched almonds, so using this flour will not give you the same results.

I use this for amaretti cookies, and also in some of the patties I make for Lennon as a binder instead of gluten free breadcrumbs. Just make sure when using in any baking recipe that it calls for almond flour not almond meal.**

Healthy Baby "cookie" recipe:

I wanted to make a "cookie" for Lennon that was healthy and....well, not really a cookie LOL. Listen, I don't want to deprive my kid, but at the same time I am trying to build her a healthy pallet so she's not constantly craving sugar. So, she thinks this is a cookie, and I'm fine with that. She absolutely looses her shit when she sees these, and they are absolutely healthy, gluten free, high in fiber, no eggs or flour and they look exactly like real cookies. Super easy to make and taste great too. This recipe makes quite a few cookies, I store these in the freezer and this is her treat after lunch, or for an afternoon snack.

1 1/4 cup organic sweet potato, steamed and mashed
2 cups organic chickpeas, rinsed and drained
1/3 cup almond milk
2 TBS golden flaxmeal
1/2 cup oat cereal or ground oats
2 tsp cinnamon
2 TBS coconut oil

Preheat the oven to 350. Place everything in the food processor and blend until smooth and everything is incorporated. I usually add half the milk first and blend and then add the rest to make it easier to blend. Once everything is mixed, spoon the batter out onto a parchment lined baking sheet, and then just bang the baking sheet on the counter a few times to flatten out the cookies. Pop em' in the oven on the bottom rack for about 20 min, then move to the top rack for another 15-20 min. Cool completely. Keep a few in the fridge for a few days or store all in an air tight container in the freezer.

1st Birthday Celebrations and a healthy Birthday cake recipe

We had Lennon's 1st Birthday festivities this weekend, super cute! She had a blast and so did the adults lol. We had an Alice in One-derland theme. Here are a few pix from the party

absolutely LOVED Lennon's sugar skull dress!!! couldn't be cuter!

So I totally wanted Lennon to be able to go nuts on a cake, but I still don't want her to have refined flour or sugar, and as nice as the cake was that we got, I didn't want her having all that sugar, so I decided to make her a little personal mini cake, that she could eat and I wouldn't have to worry. I know eventually she is going to eat sugar and candy....but I figure the longer I can keep her from it, and help her establish healthy eating habits and tastes, I'm setting the groundwork for a healthy kid....hopefully!!!

This cake recipe is modified from the birthday cake recipe in my cookbook: http://www.blurb.ca/ebooks/p4305e8b0fae6d8c5cd44

I took out the agave, and added cinnamon. It's not a super sweet cake to begin with but with the agave and some frosting its a perfect indulgent cake to me! Its made with almond flour so high in protein and has a nice nutty flavour. I usually make a vegan frosting with earth balance and icing sugar, but again I didn't want to use the icing sugar for Lennon just yet, so I made a "frosting" with dates, super easy and pretty yummy.

for the cake:
2.5 cups of almond flour
1/4 cup coconut flour
1/2 tsp salt
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 cup grapeseed oil
1/4 cup almond milk
3 organic eggs
1.5 tsp vanilla

Preheat the oven to 350. Mix the dry ingredients together in a medium bowl, then blend the wet in a separate bowl. Combine wet into dry and mix well. I used a mini cake pan and lined it with parchment, but I have used this in a regular 8 inch pan, it comes out as a thinner cake that way, so you can make 2 and put a filling in it that way also. I cooked this for about 25 min bottom rack, and then moved it to the top for another 5-8 or so, I just kept my eye on it as its thicker then I usually bake it. Its denser than a regular cake but has a really nice flavour

For the Date frosting:
1 cup of organic dates- soaked in water for a few hours
1/4 cup cocoa
couple tablespoons of almond milk or milk of choice

Blend the dates in a food processor until the form a paste, then add in the cocoa and a tablespoon of milk at a time until it has the consistency of icing, you don't want it too thin or thick. Wait for your cake to cool before icing it. I kept mine in the fridge until I frosted it, and then again in the fridge until about half hour before I served it.

and Lennon definitely enjoyed it!!

a gals gotta have cake on her birthday!!!

New Recipe: Baby Vegetable Falafels

I have a falafal recipe (it's in my cookbook) I always keep in my freezer. I just take it out and eat it with some avocado and tomato, or break it up and put it on a salad. Super easy to make ahead, delish and healthy.

Doesn't this look awesome??

I wanted to make something like that for Lennon, so I'd have it ready in the freezer for a quick healthy meal. I kept out all the spices so it was a more neutral flavour as I like to use lots of cumin and cayenne in the adult version. The first time I made them I had some sweet potato so I threw that in as well, and just used whatever veggies I had in the fridge, so you can be creative with them. I used broccoli and kale. I also used ground almonds as a binder instead of gluten free breadcrumbs, for added protein. (regular breadcrumbs are fine too if you are ok with wheat)  Quick, easy, portable and Lennon loves them! I made her some avocado hummus to go along with the patties, froze a few containers of that as well, so I grab a patty or two and a container of hummus and there's lunch!

Vegetable Falafel Recipe:
1/2-1 can organic chickpeas, rinsed and drained
1/2 cup sweet potato (take or leave) ** use whole can of chickpeas if you don't use the sweet potato
1 cup organic broccoli, steamed and  chopped finely
1 cup organic kale, steamed and chopped finely
1 organic egg
handful of ground almonds or breadcrumbs
olive oil

Preheat oven to 400. If using the sweet potato, steam it and mash it up. Steam the veggies for a few minutes til soft. Throw the veggies and chickpeas in the food processor and pulse until they are broken down, you don't want it pureed, small chunks are good. You can blend smoother if you prefer. Remove the mix from the food processor and mix together with the sweet potato if using. Once blended well, beat the egg and add into the mix, stir around until mixed well, add olive oil and breadcrumbs/almonds to get a stickier batter. Line a bakiong sheet with parchment paper, drizzle with olive oil and spread around the paper. Then make little patties with your mix, roll into balls and once on the baking sheet, press down into patties. Bake for roughly 20 min. I usually put them in for 15 min, check em, and change racks when I put them back in for  a few more min. Let them cool before you store in an airtight container. These don't only have to be for baby, you can def just put in some spices and make em for the grown ups too! see this link for my cookbook for the grown up recipe : http://www.blurb.ca/b/4785802-healthy-eating-never-tasted-so-good

Lennon enjoying the vegetable falafel version

Another version of these is a spinach falafel, basically just spinach or whatever greens you want and the chickpeas

Spinach Falafel Recipe:
1 Can organic chickpeas, drained and rinsed
1 organic egg
2.5 cups greens
handful of breadcrumbs or ground almonds
olive oil

pretty much the same deal as the vegetable ones....Preheat oven to 400. Throw the greens and chickpeas in the food processor and pulse until they are broken down, you don't want it pureed, small chunks are good. You can blend smoother if you prefer. Remove the mix from the food processor and mix together with the egg and a bit of olive oil, stir around until mixed well, and  add breadcrumbs/almonds to bind. Line a baking sheet with parchment paper, drizzle with olive oil and spread around the paper. Then make little patties with your mix, roll into balls and once on the baking sheet, press down into patties. Bake for roughly 20 min. I usually put them in for 15 min, check em, and change racks when I put them back in for  a few more min. Let them cool before you store in an airtight container.

Diet???

 As a fitness instructor and trainer I always get asked about how to maintain a healthy diet and weight, and what I do for my own personal routine, now by no means am I a dietitian or nutritionist, but I can give a few tips that work for me. Fitness and diet definitely go hand in hand and you can not have one without the other and be successful.It makes no sense to workout and then go eat Mcdonalds- obviously an extreme- but you get it.

I always stress you have to find something that works for YOU. What I do and eat may not work for you, all I can suggest is make it a lifestyle, not  a DIET. I don't believe in diets. Usually people decide to diet, they change their eating habits drastically, are miserable while they are on this diet, and that may last for a few weeks if you are lucky, and then its back to old habits. Same goes with an exercises routine. You can't expect to go from not working out to 6 days a week right away and keep it up. Start slow with something you can handle and commit to, say 2 days a week for a month or two, then add in another day or two. Find something you ENJOY doing. Working out should be fun! If you hate running, don't run. You wont stick to it. Find a type of exercises or class you enjoy, at a place where you like the instructors and people,  a fun atmosphere where you can get motivated and inspired.

Same goes with your eating habits. If you can make eating healthy a LIFESTYLE you wont have to turn down that dessert, or glass (or in my case, glasses) of wine. My mentality is if I am eating healthy 95% of the time, I can indulge in that other 5% and not even worry about it. Again, I think the trick is to find healthy foods and dishes, that you enjoy. Healthy eating doesn't have to be tasteless or boring. Another thing I try to do, is eat at home, and/or make everything myself. This way I know exactly what I am eating and what ingredients are used. I also always bring snacks with me, both for me and Lennon. I am always on the go, and this helps me avoid going to grab a snack at Tims or starbucks or even worse fast food! Pack for the day with healthy snacks like nuts or veg. I bring my homemade power bars with me every day (I'll post this recipe up soon) I try to buy mostly organic as well, I know this is not in everyones budget so you can pick and choose what you buy organic and what you don't. I would stress meat for sure organic, and things like berries, apples,spinach, peppers, celery....there's actually something you can find online called the "dirty dozen and the clean 15": http://www.davidsuzuki.org/what-you-can-do/queen-of-green/faqs/food/what-are-the-dirty-dozen-and-the-clean-fifteen/
check it out for reference.

I know, I know,  this does take some time, but nothing you can't handle. I'm not superwoman, I just use my time wisely. Whenever I have a few spare hours, I make stuff. I keep my freezer packed so there is always something there to take on the road. I've got muffins and patties for both Lennon and us, always have granola bars and falafels, pesto... I could go on and on. My freezer is stocked! I'm sure if and when another baby comes into the equation, I will have less time, but I figure I managed with one, when I thought I couldn't, so I'll  be able to manage with two. I thought the same thing before I had Lennon- how the hell am I going to do all the things I want and love to do with another person to take care of!! ....but you just figure it out. Just give yourself a few more minutes in the morning to get ready and take advantage of the times when shes playing or sleeping.

Also remember, weight- just like age- is just a NUMBER! don't let it haunt you!

Baby "pancakes"

So Im still refining this recipe a bit, have made it a few times, and I slightly change it every time, lol.  It works everytime I make it, Im just still perfecting it. I figured I'd post it up, and update the recipe if I change it. Its pretty quick and easy to make, and I keep it in the rotation for Lennon's breakfast or lunch.

Lennon approves.

I figured out the trick is to keep the pan at medium to low heat, so they don't burn, and keep them small.  Watch them closely, they are not as sturdy as real pancakes, so you have to be gentle flipping them. They taste pretty yummy and are not made with flour like real pancakes, so way healthier. You can totally add beriies or chopped fruit into the batter too, or just serve on the side.

Here it is:

1 organic banana
1 organic egg
2 tbs organic baby oat cereal (or oat flour)
1 tbs hemp hearts
2 tbs golden flaxmeal
1 tbs almond butter
**you can add 1/2 tsp cinnamon to batter as well, my almond butter has cinnamon in it)

In a small bowl mash the banana, then add the egg and whisk together. Add the rest of the ingredients and blend well til you have a batter.

 Heat your pan on low to medium heat and add coconut oil. Once pan is heated, pour small scoops of batter onto the pan. It only takes a few minuites to cook, and you will need to flip very carefully, as they are kinda flimsy. but once they are flipped, press down a bit on the pancake to ensure they cook through.

You just gotta eyeball them, once they lok browned on either side and cooked through, remove, cool and serve to your little one, or you!  As I mentioned, this one is still in progress, I'll update the progress on this one if anything changes.

By no means am I a pro at this recipe stuff , I have a very experimental way of coming up with my recipes, trial and error and usually just go with it, lol. If it works and it tastes good, its a keeper!

Here is the finished product

New Recipe! Fruit and Vegetable muffins

Just came up with a new muffin recipe for little Lennon. She definitely enjoyed them! I just broke them up into little pieces so she could feed herself.

These babies are pretty easy to make, the only thing that takes a bit of time is grating the apple and carrot. I kept a few out and the rest are in the freezer, so on the days I need to drop her off at nonnas place in the morning when I have classes, I can just grab a muffin and a little container with organic raspberries and blueberries and were out the door! Rad.

These muffins are gluten free, high in fiber, made with banana, apple and carrots but I think you could totally use zucchini instead of carrots, I'm going to try that next time....I always like to add my fav superfoods: flax, chia and hemp hearts, into the mix also. These could be for us grown ups as well, maybe add a bit of agave to sweeten it up for us. Lots of possabilites for add ons too, raisins, nuts, blueberries....

Preheat oven to 375

1/4 cup almond butter (I make my own and add to cinnamon to it, so I don't add the extra cinnamon below)

1 ripe organic banana

1 organic egg

1/4 cup grapeseed oil

1/2 wheat free oats

1/4 cup golden flaxmeal

2 tbs chia seeds

2 tbs hemp hearts

1 tsp baking soda

1/2 vanilla

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp allspice

1/2 cup grated organic apple

1/2 cup grated organic carrots

It's as easy as this:

Put everything but the chia seeds, grated carrot and apple in a food processor and blend til all the oats have broken down and the mixture is smooth. Add  the chia, carrots and apple and pulse to break up the fruit and veg to smaller pieces, no need to puree, you want some small chunks in there. Fill up your lined muffin tins, you should get about 9 muffins. Then pop in the oven for about 15 min, check em out, give or take 15-17 min depending on your oven. Just use a toothpick and if it comes out clean, you're good to go. just let them cool a bit before eating.

super yum.