Monday, November 4, 2013

Back to Diet Detoxing and Dairy Free Granola Bars Made from Scratch


As some of you who know my history battling gastritis, it is something that most times comes without warning.  Unfortunately I have had some bad flares up these past few months.  Though medication has helped, I feel that I need to go back on my tried and true detox diet where I eliminate many acidic foods such as dairy (which I only eat a small amount of), sugar, and red meat, to name a few.  As extreme as this diet may seem to some, this is a diet for my survival getting through my tummy troubles.  The bonus side of this is a I do lose some weight for the time being, so most of you may relate to that side of it.  I also find that when I do this detox for a couple of weeks, that my body starts feeling better all over (i.e. increased energy levels, decreased muscle tension).

Here is the basic list of foods I will be avoiding for the next few weeks:
  • Most gluten free grains - except for oats and rice
  • Sugars - this includes pure sugars like white sugar and cane sugar
  • Small amounts of fruit - I include bananas because they do help people like me who have stomach issues
  • No red meats - eat mostly chicken, fish and lentils
  • No caffeine or alcohol - stick to herbal, caffeine free teas such as peppermint and ginger
  • No vinegars
  • No high acidic fruits and vegetables - corn, tomatoes, citrus fruits

Every meal or snack I is eat clean, meaning it is made from scratch or organic.

One of the most important aspects of this detox is exercise, especially cardiovascular.  It is the best way to clear toxins out of your body through sweat as well it encourages the circulation of the lymphatic system.  It is my hope in the next few weeks that my stomach will heal itself once again and I can start introducing some other foods back into my diet - like SUGAR!!!


So while I am on my detox diet, there is no way I will get my kids and husband to join in!  I still enjoy making them healthy, eat clean snacks that they will eat and I feel good about giving to them.  I stumbled upon this Granola Bar recipe from Another Lunch blog and made a few changes in the ingredients.

What I really love about this recipe is that it is a great alternative to the Quaker granola bars, which is great if you are a dairy-free household.  The other good part is that I use alternative ingredients such as maple syrup for sugar and coconut oil instead of soybean oil.  It is also tastes great comparative to those Quaker brand bars.

These are the ingredients I used for this recipe:

2 1/2 C. quick oats
1/2 C. organic rice puffs
 1/2 C. mini semi-sweet vegan chocolate chips
1/2 C. coconut sugar
1/2 tsp. salt
1/2 C. coconut oil
1/4 C. maple syrup
1 tso. Epicure Cinnamon
1/2 tsp. Epicure Vanilla
3 Tbsp. ground flax seed

If you plan on preparing this recipe, read the instructions carefully on Another Lunch. 

My bars turned out perfect!  

I packed them in my daughter's lunch box the next day.

Wednesday, May 22, 2013

COMMIT TO FIT 10 Day Challenge Deadline Is Today @ 9PM CST!


**Sign up with a friend and you both get an extra 2 Shakeology packets for FREE (value of $10)!!
  I can help you get a head start on being committed to your health and exercise routine. 
Let me know if you have any questions! The deadline will be this evening at 9PM CST!
Here is one of the shake recipes I made that will be included in your program - Chocolate Chai Vegan Shake (1 cup unsweetened chai tea, cooled; tsp. of honey; 1 scoop of Shakeology Vegan Chocolate)
Sign up at our Facebook Event Page
Or Contact Me





Simple, Hearty Lentil Stew

If you would have asked me 1 year ago that I would be eating lentils about 3-4 times a week, I would have laughed in your face!  Since having the worst IBS of my life this past year, I have been leaning more towards a vegan type diet (I say lean because I can't give up my chicken and fish).  Lentils can basically be substituted for ground beef in many recipes.  It is also way healthier than ground beef, since it has no saturated fats (or traces of antibiotics).  It is also contains high fiber and protein!
This recipe I got from Epicure Selections.  It was simple and fast, made from scratch as part of an eat clean diet!


  • 3 Tbsp (45 ml) olive oil
  • 1 large onion, diced
  • 2-3 minced garlic
  • 4 medium carrots, sliced
  • 1 cup (250 ml) diced celery
  • 1 — 19 oz (540 ml) can diced tomatoes
  • 4 cups (1 L) prepared Vegetable Bouillon
  • 1 — 19 oz (540 ml) can lentils, drained and rinsed
  • 1 Tbsp (15 ml) 3 Onion Seasoning (Epicure Selections)


1. Combined all ingredients in a Multi-Purpose Pot.
2. Simmer for 25 minutes. Season to taste with Sea Salt and Pepper.

Per Serving : Calories 160, Fat 5 g (Saturated 0.5 g, Trans 5 g), Cholesterol 0 mg, Sodium 150 mg, Carbohydrate 21 g (Fibre 8 g, Sugars 6 g), Protein 6 g.

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Tuesday, May 21, 2013

How To Stay Committed To A Fitness Program

One of the biggest obstacles individuals have with their fitness program is actually staying committed to it. There can be many reasons for this since we all live very busy lives and finding the time can be unrealistic at times.  However, what if we planned our whole day around getting our exercise in every day.  When you change you thinking and make it one of your top priorities of the day then, perhaps, fitting it in won't be an issue.

Here are some of my tips for staying committed to a fitness program:

  1. Make a plan for the week:  If you make a plan for the week, then you have prepared yourself for a particular fitness activity for each day.  This will also help you be better prepared on those days when you just don't have enough time to fit in anything extra like a workout.  On those busy days, doing a quick 30 minute high intensity fitness session would be more suitable.  I usually take it day by day and make adjustments to my fitness routine when issues come up unexpectedly.  Being a mother, plans can change on a hourly basis!
  2.  Pack clothing and equipment the night before:  To make things easier in the morning, pack your gym bag the night before your next day's exercise session.  Even if you plan to exercise at home, setting out your cloths and equipment may make it easier for you to actually do the exercise.  If youR life is frantic in the morning, you may forget to pack your fitness stuff then won't be able to fit in your workout for the day.
  3. Make realistic and attainable goals:  I think one of the biggest obstacles to staying committed to a fitness program is when people make unrealistic goals for themselves and end up quitting because they feel like a failure.  If your goal is to achieve fast results, then you will probably end up quitting because improvements in fitness and health takes time.
  4. Have it be not all about the weight loss: For most of us women who exercise, the ultimate goal is to lose weight.  But when we focus on only weight loss, it makes it difficult to measure the actual progress.  For example, typically when women start to exercise they will gain more strength from increases in muscle mass.  This is a good thing because a higher muscle mass will increase metabolism.  However, women get discouraged because they did not lose any weight.  In fact, they probably decreased in other factors such as arm or hip circumferences.  When I train a client, we try to focus on other components such as improving time on their fitness run or achieving a one minute plank instead of thirty seconds.  As the weeks progress,we keep focusing on achieving better overall fitness, and the weight loss becomes secondary.
  5. Have an accountability partner:  Whether it is a close friend or a family member, having the support to stick with your fitness program can make all the difference.  They don't necessarily have to participate in the program with you.  They may just check in with your daily or weekly to help encourage you.  It may also be beneficial for you to hire a fitness coach to get you started and committed to your fitness program.  Finding a professional with a degree in exercise science, can ensure you have a program properly customized for your fitness level.

Need A Fitness Coach To Start Your Fitness and Wellness Journey?

Join Me At Team BeachBody!

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Friday, May 17, 2013

Hot Yoga...My New Thing!

I have recently participated in three hot yoga classes this past week.  And I have to say...I am now absolutely hooked on this class!!  Even though the first couple classes were a bit painful and awkward, I felt so great afterwards  I will back up a bit and explain as to why I am now pursuing more yoga into my fitness routine.  My naturopath, whom I have been seeing for over a year, recommended that I add more yoga exercises to be more compatible with my Dosha, which isPitta.  For those of who whom aren't familiar with Doshas, it is a 5,000 year old Ayurvediv philosophy that provides the "Science For Life".  It states that once you know your Dosha, you are able to come more compatible with your inner being in the way your eat and live.  Since I am a Pitta type, I need to be more compatible with calming, cool things.  This is why I drink tea instead of coffee, as well as more lentils instead of beef. 
So for exercise, my naturopath who is always on my case about incorporating less strenuous exercise and more calming, stretching type exercise like yoga.  I told him that I would compromise because there is no way I am giving up my running.  We basically agreed that I would run one day less a week and add 3 yoga sessions per week. The yoga classes a lot of more challenging then a gave them credit for.  I do feel like an absolute novice trying to do things such as inversions and other fancy poses.  Though I am very competitive with myself, so one day, I will get there!! 
With the long weekend coming up, I didn't discuss with my naturopath the amount of alcohol that is acceptable, since it is not compatible with Pitta.  I guess what he doesn't know won't hurt me!!





Thursday, May 16, 2013

10 Day COMMIT TO FIT FAQs - Deadline To Register is Saturday May 18th!!

The Deadline to sign up for the 10 Day Commit To Fit Challenge is Saturday, May 18th. This is to ensure that your materials arrive on time before the June 3rd start date.
Below are some FAQs of the program:


1. What can I expect while being on the 10 day COMMIT TO FIT Plan? The program is to get you started on a fitness and nutrition plan for 10 days. You will not reach your ultimate fitness goal within the 10 days because it does take a longer time and commitment. I will help you "get the ball rolling" to move toward whatever your goals may be. I will provide you with all the support and resources you will need to get started on the journey.

2. Will I lose weight on the program? If you ultimate goal is to lose those extra pounds, it is unrealistic to have this occur within the 10 days of the program. Healthy weight loss is a gradual process that takes time and commitment. My 10 day plan is to help you get on that path towards making a positive change in your health.

3. Why do I need to pay $50? Do I even need to consume a shake? For the $50 you receive a 10 day fitness plan, meal plan, shake packets, shake recipes, daily coaching and group support. The shakes can be used as a workout recover or meal replacement. The mixture is from Shakeology and it is loaded with digestive enzymes, healthy proteins and carbohydrates. It is also gluten free and vegan! You can not expect to make a change without combining both exercise and a healthy diet. All of the shake recipes include the shake packets as well as a variety of fruit. You will get plenty fibre, vitamins, antioxidants from these shake recipe blends...what is more healthy than that!

4. What if I don't feel I received all that I paid for? If you feel that the 10 Day Commit To Fit program under-delivered on all that was promised, then I will return your money for a full refund.

Contact me soon to reserve your spot!

The deadline to register is Saturday May18th. 
Our next session starts June 3rd!
To reserve your spot, please register by clicking on our logo below.

Tuesday, May 14, 2013

My Journey To Becoming Commit To Fit!

It's not that I'm so smart, it's just that I stay with problems longer. ~Albert Einstein
Many of you of have probably seen my before and after photos comparing my weight loss.  It is indeed a great accomplishment but I think it doesn't give a true picture of why my weight loss was so beneficial for my health.  For those who have followed my blog for the past few years, you know that I have suffered a few health issues since becoming a mom.  I experienced pre and post partum depression with my second child which was a very dark and lonely time for me.  It was also heartbreaking to have these feelings of despair and hopelessness when I should be feeling elated with having a new baby.  This was only the beginning of my health going on a downward spiral.
A year later I couldn't get rid of my baby weight and started to gain more weight!  I was feeling very tired and sluggish as well as my muscles were constantly sore and achy.  Every time I would have the energy to go and workout, I couldn't last more than a few minutes before I was in pain.  It was very discouraging since I have previously always kept myself in great physical shape.
After the birth of my third child, my health started to get even worse!  I had severe IBS, enlarged thyroid and lymph nodes, hair loss and other unpleasant symptoms.  It felt like a storm of symptoms coming together all at once.  It was then, after some tests from the doctors that I was identified as being borderline gluten and lactose intolerant.  I was a bit relieved that we had found something to explain all the symptoms I have had for those years but my body felt so toxic after what I had been through.  It wasn't until I received help from a local naturopath that my health finally started to turn around.  He taught me what foods worked with my body to allow it to heal.  I started using a variety of spices on my foods as well as herbal remedies.  I never had the courage to cook with lentils or chickpeas, but they are now  main staples in my diet.  I also eat a very clean diet with little or no processed foods. 
At this time, I noticed that the weight I had gained started to come off quite rapidly.  I was able to start exercising again because my body wasn't it constant pain and I had the energy to do it.  This really goes to show that a healthy, eat clean diet in combination with exercise is important to achieve your fitness and wellness goals .  Even though I don't always believe that your the ultimate goal for your fitness goals is weight loss, but for many of us the weight we have gained are indications of other things such as emotional distraught, poor eating habits, stress, etc.  I think that the first goal should always be to get into a routine of eating clean and exercising on a regular basis and then weight loss will be the positive effects from it.  If you don't enjoy your fitness activity or nutrition plan, then you will not be successful in your weight loss.
This is why I have started the 10 Day Commit To Fit challenge to help others get a jump start towards their health and wellness goals.  Sometimes we just need something to light the fire under us to get up and do it.  For some of us like me, it wasn't until my health went sour and  I didn't have a choice but to make the change.  What is your motivation to get started? 
Join me with 9 others on June 3rd and get the support to just get up and get movin' towards your goal!

Monday, May 13, 2013

Let Me Help You Commit To Fit For 10 Days

Let me help you Commit To Fit For 10 Days to get a jump start towards your health and wellness goals!

Let me do all of the work for you! 
For only $50.00 (plus shipping and handling),
I will provide you with:

  • 10 Day Supply of Vegan Shake Blend (Shakeology) and Shake Recipes
  • 10 Day Meal Plan and Snacks
  • 10 Day Fitness Plan
  • Add you to our private Facebook support group
  • Guidance by an awesome fitness professional (that would be me)
  • Enter to win some great prizes!
One snack example on the 10 Day Challenge: Cucumbers, Mary's Organics Crackers and Hummus

All you have to do is to stick with the program for 10 days!! I will support, motivate, and encourage you throughout!  At the end of the 10 days I will also help guide and recommend how you should further move toward your health and fitness goals.  I did it and so can you! 

Join me on the 10 day journey!
Our next group starts Monday, June 3rd!

Shakeology Flavour Options

Once I receive payment I will send you an email confirmation that the payment was accepted.  Once payment is confirmed then I will connect with you before shipping in case you would like to change or adjust your order.  If you do not here back from me after placing your order, please contact me at so I don't forget about you!!