Yoga in the Salt Cave

I am teaching a series of yoga classes at the magical Bolton Salt Cave!!

This place is absolutely incredible! Enjoy a blissful yoga practice while enjoying all the benefits of halo therapy, in this stunning environment. Classes are limited to 12 people, and booked in advance through me. Sundays, 11am, $35pp plus tax ($39.55). The dates are as follows:

Sunday April 8

Sunday April 22

Sunday May 6

more dates to come. Message me to reserve your spot! rockinfitmomma@outlook.com

Update: Long overdue

I haven't updated my blog in a while, so Im doing a big catch up!!

I realized I didn't even post about having baby #2!! well, it happened, and she is actually now 9 months! nuts. As I have shared my pregnancy and post preggo journey a bit here with Lennon, I thought Id post a bit about baby #2 as well.

Little Dylan Scarlett Caruso was welcomed June 28, 2017. &lbs 4oz, almost the same weight as her big sis, and pretty much almost the same birth story....

My dream of having a natural at home childbirth was also not a reality with this gal either...and no more babies for us so that dream is lost- all good!! although I was upset, both my babies were born healthy and happy, and both births outside of the fact I had to be in the hospital were pretty easy. I had a great pregnancy with this one as well, and even faster recovery. I worked right up until basically she was born, and pretty much went back to work with newborn in tow 2 weeks post. With my line of work, its a blessing I can bring my baby with me, but I don't get mat leave and I wouldn't expect clients to wait for me... so Dylan was my sidekick at work until about 8 months (she started crawling and standing and that was it)

As for me, I gained 3 more pounds with little D than I did with Lennon (27 with Lennon, 30 with Dylan)

but made sure post I exercised and kept my diet in check and I felt pretty much back to normal after 3 months. I am now back at my pre pregnancy weight and just doing my best to juggle work and the 2 kiddos now. Couldn't believe I could love another human as much as I did my Lennon, but there is def just as much for my little one, and seeing them together my hearts just melts...

Easy Toddler breakfast Ideas

If you've got a toddler- you know it ain't easy most of the time. This is why I pre-make most of her breakfasts. Muffins and squares are easily stored in the freezer and I can just take out a few for the week and pack with some berries and she;s good to go. I do try to change it up so she doesn't get bored so I'm always trying out new things. This Chia pudding recipe is crazy easy and you can make the night before. A small jar of this is enough for 2 days, with some homemade granola and some fruit, we're rockin. You can make this plain with just the chia seeds and milk, or you can try my version below, its got a few extras for added nutrients and flavour. I make this in either vanilla or chocolate- whatever her majesty requests LOL


Banana Almond Butter Chia Pudding

Ingredients:

1 Cup Almond Milk (or milk of choice)
3 Tbs organic chia seeds
1 Tbs organic cinnamon flax almond butter (or any nut butter)
1 Tbs organic unsweetened shredded coconut
1 Tbs organic hemp hearts
1/2 organic banana
1/2 scoop plant based protein powder (I use sun warrior or iron vegan)
for chocolate add 1 Tbs cocoa powder
for vanilla you can add 1/2 tsp alcohol free vanilla extract

Method:

Put everything in the blender and blend until smooth. Put in a closed container (I use a mason jar) and place in the fridge overnight. The next morning it will thicken and solidify to a pudding like texture. Serve alone or with fresh fruit and granola.

as you  can see she totally digs it

 

I made a chocolate version of my baby pancake recipe- since Lennon is getting older and has discovered chocolate, I thought it only fair that she get to have some...even if its not "real" chocolate, she still doesn't know the difference and Ill keep it that way as long as I can! This is also the updated version as I relaized the one that is posted on here is from when she was an infant- basically the same but I no longer use the baby oat cereal, regular oat flour. These are totally yummy and I make these for hubbs and I as well, not just Lennon!

Chocolate Flourless Pancakes

Ingredients:

1 organic banana
1 organic egg
2 tbs organic oat flour
1 tbs hemp hearts
2 tbs golden flaxmeal
1 tbs almond butter
1 Tbs cocoa powder

Method:

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. 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.Just omit the cocoa for the regular version. Top with whatever you fancy.

 

Yum Chocolate!!

Super easy, gluten free, no refined sugar, high protein muffin recipe!

I wanted to make a versitile muffin recipe- basically a base I could use for whatever flavour muffin I choose to put together on a given day. I have succeded! I have tried this with these 2 variations below and they came out awesome. Its a plain base that really any flavour combo could be used. I did a basic blueberry muffin, and a cinnamon raisin pecan with a coconut milk caramel swirl.  Super easy, gluten free, no refined sugar and high protein, what more could you ask for!!

Here is the muffin base recipe:

1.5 Cups Almond Flour

1\4 Cup Coconut Flour

1 Tsp Baking soda

Pinch himalayan salt

2 Tbs Golden Flax

1 Tbs Organic Hemp Hearts

1 Tbs Organic Chia seeds (Optional)

3 Organic eggs

1\4 Cup agave, maple syrup, or honey

1 Tbs grapeseed oil

1\2 Cup organic unsweetened applesauce

1\4 Cup Almond or coconut milk

Method:

Preheat oven to 350. Mix together all dry ingredients in a medium bowl, in a separate bowl, whisk the eggs and then add in all wet ingredients, blend well and add into the dry ingredients. Mix well (add in  any extras, spices, fruit, chocolate chips etc....) scoop into muffin tins, bake for 20-25 mins- check with a toothpick after 20 mins, enjoy!

These are the Blueberry Muffins (Just add a handful of fresh or frozen organic blueberries)

 and these are the cinnamon raisin pecan ones (I added a hefty teaspoon of organic cinnamon, a handful of chopped organic pecans and organic raisins)

I had some Coconut milk caramel in  the fridge (coconut milk, coconut palm sugar and vanilla cooked on low until it becomes caramel) and I topped the muffins with a little swirl of the caramel, chopped pecans and a little more cinnamon sprinkle. The hubbs really dug these ones!

Rock and Rolling Pin will be a vendor at The Local Market in Bradford next weekend!!!!

Come check us out, we will have:
Berry chia jam
Cinnamon flax almond butter
Healthy Nutella
Coconut cinnamon protein granola
Spinach, kale and walnut pesto
Power balls: chocolate goji and vanilla cinnamon with collagen
Gluten Free Banana Breads

and some new treats:
Teff Flour double chocolate brownies
Chickpea blondies
Dark Chocolate coconut bark with pumpkin seeds and goji berries
Banana flour chocolate chip cookies

Gypsy Goddess Naturals skin care will also be at our table with our top selling coconut sugar scrub!!

Rock & Rolling Pin Products for Sale!!

I have decided to start selling some of my stuff!! Right now I am just going to be selling at trade shows and taking personal orders, but hoping to have this grow..... like my baby belly!!

This is what is going to be available, so feel free to send me an email; madame.andrea@hotmail.com if interested and I can let you know prices and turnaround time:

Cinnamon Flax Almond Butter
Healthy Nutella
Kale, Spinach and walnut Pesto
Rasberry Chia Jam
Banana Almond Oat Bread
Protein Power Balls (Chocolate Goji and Cinnamon Vanilla Flavour)

Rock & Rolling Pin products will be on sale Saturday April 29, 10:00-4:00pm at the Mayfield West Spring Fair @ Southfields Village Public School & Denison Park, some come check us out!

http://www.mayfieldwestcaledon.com/2016-spring-fair

Chickpea Protein Power Cookies

 Another twist on one of my older recipes from my book- I just amped this one up a bit too, making it a bit more protein packed and powerful! Gluten free, high protein, yummy and guilt free. These come out chewy and delicious!

Chickpea Protein Power Cookies

Ingredients:

2 Cups organic chickpeas
1/4 cup nut butter (I used my cinnamon almond butter)
1/4 cup GF quick cooking oats
2 Tbs Hemp hearts
1 scoop protein powder (I used Sun warrior chocolate)
1 tsp baking soda
pinch of salt
1 Tbs vanilla
1/4 cup agave or maple syrup
1/3 cup almond milk or milk of choice
handful of chocolate chips (Optional)

Method:

Preheat oven to 350.  Put everything in a food processor except the chocolate chips and blend well. You can always add in more milk of the mixture seems too dry. It may depend on how big your scoop of protein powder is as the scoops vary from brand to brand. Fold in the chocolate chips and then scoop a heaping tablespoon onto your parchment lined baking sheets.

Once all scooped out, I band the cookie sheet on the counter a few times to get the cookies to flatten down a bit. Like this;

Then pop in the oven on the lower rack for about 12 mins. Then move to the upper rack for another 5-6 mins, I press them down a bit with my hands as they puff up a bit, optional.. Remove from the oven and let cool. Store in the fridge or freezer. They taste good cold too! This is the finished product;

A great snack in between meals or a sweet treat to satisfy your cravings!

Banana Almond Oat Muffins

This is a twist on my Banana Bread Muffin recipe just tweaked it a bit and revamped it up. Diggin this new version. You can add anything you want to them to personalize; fruit, nuts, chocolate chips... Ive done them with blueberries and walnuts and this version is with slivered almonds and chocolate chips cuz hubbs likes a little sweet in his breakie.

Here it is!

Banana Almond Oat Muffins

Ingredients:
1 1/4 Cup Almond flour
1/4 GF quick cooking oats
1 tsp baking soda
1 tsp cinnamon
1/8 tsp nutmeg
2 Tbs hemp hearts
pinch of salt
2 ripe organic bananas
2 organic eggs
1/4 cup agave, maple syrup or honey
handful of nuts, berries, seeds, etc...

Method:

Preheat the oven to 350. In a medium bowl mix together the almond flour, oats, baking soda, hemp hearts, salt and spices. In a separate bowl, mash the bananas and then blend in the eggs and sweetener, and then mix it all together until blended well.

Finally fold in your nuts and stuff and then fill up your lined muffin tins. Bake in the lower rack for 20 mins or so, transfer to the upper rack for 3- 5 more mins, just keep checking them for doneness, between 23-26 mins roughly. Let cool and enjoy. I usually store a few in the fridge for the week and the rest in the freezer.

Spicy Salted Dark Chocolate Almond Bark - A Healthier Sweet Treat

Who doesn't love chocolate!!

I am a sucker for dark chocolate myself. This is one of my new weekend cheat treats. Its got everything, sweet, salty, crunchy and also a little bit of spicy heat! (you can always leave out the spice) I got the base of this recipe from a client of mine, not sure where she got it...but this is my spin on it! You really have the option to add in whatever you like with this one I think, and I am definitely going to experiment with different combos and ingredients with this fo sho. I also just bought this no stick baking sheet thingy and was dying to use it, so this recipe came at just the right time! I'm pretty sure parchment would work just fine but this thing rocked.  I cant wait to use it again!

This is seriously addictive. It's almost guilt free....as long as you don't eat the whole batch!

thank me...... or hate me

Enjoy!

Spicy Salted Dark Chocolate Almond Bark

Ingredients:

1/3 Cup virgin coconut oil
3/4 cup raw cocoa powder
1/4 pure maple syrup
1 tsp organic cinnamon
1 tsp cayenne pepper (I just kinda sprinkled a bunch on, so more or less)
handful of raw almonds, chopped
sprinkle of Himalayan salt

Method:

In a small saucepan, melt coconut oil. Slowly stir in cocoa, add maple syrup and stir til combined well. Add in the cinnamon and cayenne and stir. Pour chocolate mixture onto your prepared baking sheet, sprinkle the almonds on top, and then add the salt.

Pop into the freezer and let it set for a few hours. Take it out and break into pieces, and either store in the freezer for a few month or fridge for a few weeks..

 Devour.

Homemade Banana Strawberry Popsicles

Who doesn't love popsicles on a hot summer day!! This post is a little late as summer is officially over- but I'll post anyways! Super easy and way better than any store bought popsicle. Just a few ingredients:

...and you can find the popsicle moulds pretty much anywhere, I found them at Canadian tire and Ikea. I have mini ones and full size. These are also great for teething. We've still got a bunch of these we need to finish so hopefully the weather will continue to be this nice for a few more weeks!!

Healthy Popsicles

Ingredients:

1/2 Cup Almond Milk (or milk of choice)
1/2 Cup coconut water
1 ripe organic banana
handful of organic strawberries
1.5 Tbs organic Chia seeds

Method:

put everything in a blender and puree until smooth. Pour into popsicle moulds, freeze and enjoy!!

Lennon definitely enjoys these!

Diving into NUT FREE: Nut Free Oat Cookies

Lennon is off to Nursery School for a few weeks while my parents (her full time babysitters) are away on an extended vacation. You don't realize how lucky you are to have FREE full time care until its gone!!

So this means Lennon is off to a public dare care/nursery school for a few days of the week- and this also means I need to figure out some NUT FREE snacks and meals for her.... most of my stuff includes nuts. I like to add them in for the protein and health benefits but have realized not only for this short stint in daycare, but once she goes to school, this is how it will be....

I am lucky my kid does not have an allergy, and I feel for those who do. Being gluten free, I use nuts ALOT. So this is going to be a new road to figure out nut free options. Its mostly the snacks I think, as her lunches are not really nut filled.

This is the first recipe I created. Its taken from a previous recipe, but now its completely nut free. Its also egg free and gluten free.

A healthy take along snack, you could even have these for breakfast with some fruit!

Nut Free Oat Cookies:

Ingredients:

2/3 Cups what free oats
2 ripe organic bananas
2 Tbs Golden flax meal
2 Tbs Organic hemp hearts
1 Tbs Organic chia seeds
1 tsp cinnamon
2 Tbs Pure maple syrup
1/2 Tsp alcohol free vanilla
2 Tbs shredded coconut
Handful of organic raisins, organic pumpkin seeds.....maybe dried blueberries?? put in whatever you like!

Method:

Preheat the oven to 350. Line a baking sheet with parchment paper.Mash up the bananas in a medium bowl. Add in everything else and blend well. Spoon out the cookies onto the baking sheet, flatten them down a bit. I got 6 palm sized cookies but you can make them smaller as well.

Bake in the middle rack for about 15 mins. Let cool and enjoy!!

Healthy Toddler Snack Cookies: Made with Almond, Sweet Potato & Chickpea's

I updated this recipe from the original baby cookie recipe I created, its now a bit more mature for my toddler LOL. She still thinks these are cookies, and that's still really cool with me! She gets excited to eat them and I have no worries having her eat them as they are still packed with healthy ingredients.


Almond Sweet Potato Chickpea Toddler Snack Cookies:

Ingredients:

1 Cup steamed and mashed organic sweet potato
2 Cups Organic chickpeas
1/4 Cup almond butter (any nut butter will work)
2 tsp organic cinnamon
2 Tbs coconut oil
2 Tbs golden flax meal
1/4 oat flour
2 Tbs Pure maple syrup
1 cup almond milk (or milk of choice)
Handful of organic slivered Almonds

Method:

Preheat oven to 350. Line a baking sheet with parchment. Place everything but the milk in the food processor and blend, slowly add in the milk and scrape down the sides to make sure everything gets combined. I added some slivered almonds into the batter, just add in a handful and gently stir. Scoop out heaping tablespoons of the doe onto the baking sheet, no need to space out too much as they don't really expand.

Once all the cookies are spooned out, bang down the baking sheet on the counter so the cookies flatten out. I also added more slivered almonds on the tops of the cookies. Optional.

Bake for around 15 mins on the bottom rack. Change to the top rack and bake for another 10-15. Baking time will vary depending on your oven. I just keep checking them, as you don't want the bottom to burn. They should look like this when they are done.

Chewy, delicious and toddler approved!

Andrea's Superfood Power Balls!

This is another one of those recipes that are all over pinterest, tons of different variations and ways to make these. This is my chocolate version and my cookie doe- or vanilla version. As usual, I pack these with my favorite super foods, and you can totally sub in or out some of the ingredients to make them your own. This is the recipe I have settled on...for now... but I'm sure it will vary as my recipes usually do the more I make em.

I love these.

Lennon loves these. 

I always have them in the freezer and they are an easy take along high protein snack for you or baby, or kid, or hubbs... 2 of these fills me up for a few hours and they seriously taste delish! Ill post a few more of my variations when I get around to writing them down!! lol

Enjoy!


Chocolate Power Balls

Ingredients:

1.5 Cups organic dates, pitted

1/4 Cup organic goji berries

1/4 Cup raw organic unsalted cashews

3/4 Cup raw organic unsalted almonds

2 Tbs organic hemp hearts

1 Scoop brown rice protein powder

1 Tbs organic chia seeds

2 Tbs golden flax

3-4 Tbs dark cocoa powder

2 Tbs unsweetened organic shredded coconut

1-2 Tbs water as needed

Method:

Put dates, goji berries  and nuts into the food processor and blend until everything is broken down into small pieces. Add the hemp hearts and protein powder, continue to blend. Add the flax, coconut and chia, blend then add the cocoa and keep blending. Add the water one Tbs at a time- don't add too much or the balls will be too wet! you want the mixture to easily stick together when you squish it in your hands. Grab about 1.5- 2 tbs of the mixture and squeeze it together and then roll into 1.5- 2 inch balls. Store in the freezer. I usually keep a bunch in the fridge as well, just make sure you eat them within a week or so.

*note- you will need at least a 4-5 cup food processor to be able to fit everything in and blend properly.


Cookie Doe Power Balls

Ingredients:

1.5 Cups organic dates, pitted

1/4 Cup raw organic unsalted cashews

1 Cup raw organic unsalted almonds

2 Tbs organic hemp hearts 

1 Scoop brown rice protein powder

1 Tbs organic chia seeds

2 Tbs golden flax

1.5 Tsp organic cinnamon

1/4 Cup unsweetened organic shredded coconut 

1-2 Tbs water as needed

Method:

*Same as above

New Recipe! Gluten Free Almond Butter Banana Muffins

Quick. Easy. Flourless. Sugarless. Whats not to love. These are def a go-to recipe for my LO, and myself (I change the recipe slightly for me, I adda bit of agave and chocolate chips :) I keep these in the freezer and usually giver Lennon one of these, one my oatmeal banana muffins and some blueberries for breakfast and we are good to go. Enjoy

Gluten Free Almond Butter Banana Muffins

1 Ripe organic banana

1/2 Cup Wheat free oats

1/2 Cup almond butter

1 Organic egg

1/4 Cup Grapeseed Oil

1/2 tsp Baking soda

2 Tbs golden flax

1 Tbs Chia seeds

2 Tbs Organic help hearts 

Preheat oven to 350 degrees. Put everything except chia seeds in the food processor and blend well until everything is incorporated

Add in chia seeds and blend un til mixed in. Using an ice cream scooper, scoop batter into lined muffin tins (makes about 9 muffins) Batter will be on the thicker side, you can always add a tablespoon or two of almond milk or milk of choice as well to thin it out a bit too. Pop in the oven for about 12 min on the bottom rack, then move to the top rack and cook for about 3-5 mins. Let cool and enjoy! Store in the fridge for about a week or freezer for longer.

Delish.

New Recipe!!! Baby Bars!

I was looking to find some packaged bars to take with me on vacation as we are staying at a resort, and I am a bit paranoid about the food, for Lennon and myself so I plan to bring a bunch of stuff and snacks from home so I don't have to rely completely on the resort food. I wont be able to bring most of my homemade stuff as they have to be refrigerated, and with travel time, customs, etc... not sure what will make it though. In the process I picked up some organic baby bars from the grocery store- and immediately thought- I can make these!!!! I haven't made any bars really yet for baby, so this is what I created. They are pretty much a power bar as they are packed with superfoods and protein. I have a version of these I make for me, so I figured I'd make some for Lennon following the same idea. The boxed ones are going to have to do for the vacay but these have been great for snacks or for an add on to a meal, she is loving them, and I'm lovin em too! I made them into mini bars for her, but if making for you, just make em a bit bigger. You can always play around with add ons if you keep the base the same, they should work. Ill post a few other variations as I experiment.

Baby Protein Bars

1 Cup organic dates- pitted
2/3 Cups organic raw almonds
1/4 Cup organic goji berries
1 scoop brown rice protein powder (I use Sun Warrior but any protein powder should be fine)
2 Tbs Organic hemp hearts
1 Tbs Organic chia seeds
1/2 tsp Organic cinnamon
1-2 Tbs Water as needed

Put the almonds, dates and goji berries in a food processor and blend until broken down to small pieces. Then add everything else and blend well, add water to get the mixture to stick together and form a doe. You should be able to squeeze it together and it hold its shape.

Transfer to a baking pan and press down firmly. Even out the sides and really press down the mixture into the pan. Mine filled half of a 9x9 pan. You could also roll these into little balls but I find the bar version is easier for little hands and mouths. 

Pop it in the fridge for an hour or so, take out and cut into little bars. I actually cut the bars in half, again, easier for little hands to handle. I wrapped them individually in wax paper, stored a few in the fridge for the week and the rest in the freezer. 

I've stolen a few of these for my own snacks... not gonna lie...

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