How failure can keep us on track

It's pretty easy to post our successes and those moments showcasing ourselves when we come out on top. But how 'bout the rest of our lives? You know, the not-so-successful parts like burnt pancakes, bloated stomachs, crying kids, failed job interviews, the trips and the falls - aka, real everyday life.

The above picture is a screen grab from a video clip I did a few months ago after getting a random email from a lady inquiring if I'd like to audition for an UnderArmour commercial being shot in Calgary. She'd found me via Instagram, and they were looking for local personal trainers to be part of the commercial.

I could immediately think of numerous more fit and athletic personal trainers than me in Calgary, and actually considered writing back to the lady with the contact info for these 10 or so other people. I responded back instead to her email out of sheer curiosity, wondering perhaps if it was a scam and if I should expect a "just send us your credit card number and your bank info and SIN and you'll be all signed up" response. Turns out, it was legit. No request for sketchy money requests. So I made my video based on the audition requirements, submitted it, and told myself I couldn't be disappointed if I didn't get a call back because 24 hours ago being in an UnderArmour commercial had never even crossed my mind as a goal. Ever. Yet suddenly I wanted it. So of course I was disappointed when she emailed a few days later with, "sorry, but I will keep you on file for future spots."

As much as I tried not to I still fell into negative self talk. "I'm not fit enough / strong enough / if I had more time to prepare / eat better / train harder / etc." It probably didn't help that I'd already picked out a bunch of clothes on the UnderArmour website that I might possibly get to wear for the shoot (🙈II know, I know!). What this all turned out to be was a clear and great reminder for me of one of the things I bring up with clients - what are your goals, your values, your priorities? No where on my list of goals is "be in an athletic commercial". Would it be awesome? Of course! You know what else would be awesome? Being a top chef, or breaking a Canadian track record, starting the next equivalent bake shop to Crave Cupcakes, or maybe making the Top 40 under 40 list with a new business. But if I'm not working towards any of those goals every single day like my life depends on it, I absolutely cannot be upset when it doesn't happen.

For me, I value balance - balance between meals out with my husband on the weekend, brunch with my girlfriends, and family birthday dinners and holiday meals but also keeping it real 80%-90% the rest of the time to ensure I'm the healthiest version of myself to be able to do all the things I love to do. Will I get magazine worthy abs out of that? Nope, but I prioritize social time out with friends over being on such a rigid eating regime that I can't even go out for a meal unless I show up with my own tupperware. I have a goal to be a positive role model for my child(ren), being an example of balanced and stress-free eating by letting them see that you can enjoy ice cream on vacation while still being a healthy active person - it doesn't have to be a tug of war between the two. Point is, you cannot be mad at yourself for not having something if your goals, priorities, values, and the action you take based on those things aren't all in line with what you "think" you want. This balance is what works for me, keeps me sane, balanced, and happily able to enjoy all aspects of my life. There's nothing wrong with having goals that do involve tupperware meals or skipping social events to keep to your training and eating plan - but just make sure you are operating in line with your goals, values, and priorities. No matter what those are, if your actions match those, you will be able to look back at the end of each day proud of your actions. But don't beat yourself up for not reaching a goal that you aren't ready to throw yourself into 110% day after day. Be honest with yourself, and match your efforts to the outcomes you want. I guarantee if you look at the areas you're most successful in right now, they are the ones you've put the most time and effort into. Very rarely do we get what we want without hard work, consistency, and a great amount of patience to trust the process.

Try. And be ready to accept failure. Try. And be ready to accept success. In either case, keep moving on. Keep bettering yourself for you. Don't let someone else's opinion of you affect your day for more than 5 minutes - whether for good or bad. Know your worth, and be okay with all parts of you - the strong, the messy, and everything in between. All that real life human stuff.

Pumpkin Peanut Butter Energy Bars

Pumpkin Peanut Butter Energy Bars

Makes: 8 large bars or 16 small squares

Macros (per 1 large bar): Carbs 16g | Fat 8 g | Protein 7g

Ingredients:

• 1 cup rolled oats
• 1/2 cup pure pumpkin puree
• 1/2 natural peanut butter (or almond, cashew, or your fav nut butter)
• 2 Tbsp vanilla protein powder (could easily be subbed with coconut flour or almond meal if you prefer)
• 1 Tbsp maple syrup
• 2 tsp cinnamon - I used Vietnamese "Saigon" Cinnamon from the Silk Road & it gave it a delicious kick
• 1/2 tsp vanilla powder - I found mine at The Light Cellar, it has such a great taste, but if all you have is vanilla extract that will do!
• Pinch of salt

Directions:

1. Line an 8 x 8 pan with parchment paper.
2. Mix all ingredients together in a bowl, pour into prepared pan, and press flat.
3. Place in the freezer for 30 minutes, remove, and cut into bars.

I didn't add any in this time, but I'm thinking next time I'll experiment with some chopped nuts, maybe some dried fruit, or for an extra delicious kick, some mini-chocolate chips. Or maybe pumpkin spice instead of the cinnamon? Oh the possibilities!

Get Spicy.

One of the best things you can do when transitioning to healthier eating habits is get to know your spice cupboard. Like, sit it down, talk to it, get to know it on a personal level. Fourth date level stuff. Sniff the jars, figure out what you like and don't like. It will make all the difference as you start to swap our your regular fast food or convenience foods for home cooked meals.

You've heard it before, most things packaged, bottled, or wrapped up are going to add a ton of extra stuff to your meal that you probably don't want if you're trying to feel and look your best. Salad dressings are often packed with unnecessary amounts of fat (and not always good fats), barbecue sauce is jammed with sugar, teriyaki sauce or the like typically have tons of sugar and sodium, and even the good old ketchup we love to slather on every summer is high in sugar. As with anything, a little of any of these isn't a bad thing, but if you're really trying to make a conscious effort to eat healthier these items are best left off the grocery list. Enjoy them when you find yourself at a BBQ, or out for dinner, or Stampede, but for the everyday, try and swap them out for healthier options. Like spices!

Great, so now my burger is dry, my salad may as well be a bowl of chalk for all the taste it has, and my chicken tastes like rubber. No! It doesn't have to be this way.

Starting point - Tap into what you (and whomever lives with you) likes

- Do you love spicy? Salty? Sweet? Tart? Richer heavier meals? Or lighter meals?

- Think about the restaurants you frequent the most - are you a guac and taco person all the way? Or burger and fries? Maybe you head out only for dessert? Or brunch all the way?

You can modify recipes at home and still enjoy the things you love, but for much higher nutritional value and less calories per bite.

Next up - Stock up your cupboard

I love the Spice Merchant in Inglewood because they literally have everything you can think of, plus the rustic setting is amazing to just wander as you sniff jars and flip through colourful recipe books. Their jars range from around $4-$8 each, so it's not like the Shoppers Drug Mart trips that turn into $80 when you go in for toothpaste. Today all my jars came to $36 - pretty good for that much spice, that will last me months and months!

For newbies: The staff are super helpful and will guide you to where you want to be, don't be afraid to ask!

For newbies & spice veterans alike: The combo jars are awesome if you're new as it takes any guess work out. "Taco seasoning" - well that pretty much says it! But even if you're a spice expert, those pre-mixed jars are fantastic for rushed weeknight meals. I've used their Tex-Mex seasoning on an entire dish before - all over the chicken, sweet potatoes, and peppers, all in one pan, and in to the oven she goes. Not only that, the combo jars mean you need to buy way less if your spice cupboard is currently pretty bare.

Last step - Experiment

Often if I'm stuck for an idea for dinner, I'll decide what flavour I feel like, look at what meat I've got for dinner, and will google those two things. For example: "pork tenderloin + dill". Instead of just a plain pork tenderloin with dill on it, google will give me ample ideas on what to pair with the dill so it's much more interesting.

I also use Google sometimes as confirmation that I'm not crazy when I think of adding two things together that seem odd. Search: "salmon + cinnamon" - okay, cool, there's like 1,340 recipes that include that, I knew it'd be good, but just had to check;)

Below are just a few of the combos that are regular in our house, due to their simplicity and the ingredients are pretty basic ones that I always have on hand. Pair these items with your new spice purchases and you're all set.

Vinegars: Balsamic & apple cider are my two favourite and most commonly used. Balsamic is awesome on vegetables like broccoli or asparagus. Apple cider is amazing as a salad dressing with some olive oil, unsweetened apple sauce, ginger, lemon juice and cinnamon.

Mustard: Regular yellow, dijon, grain. Mustard is great for cuts of meat that are a little on the drier side, but avoids adding tons of sugar and sodium the way you would with other sauces. One of my favourite ways to use it is to mix grainy mustard and dijon mustard, spread it on pork tenderloin, and then season the crap out of the top until it's pretty much covered! My spices are random and vary, but black pepper, salt, dill (lots of dill), and parsley are great together.

Lemons: Sounds weird, and so simple, but lemon juice is amazing at adding flavour and moisture. Once in a while we'll have linguine with our Sunday steaks, but rather than douse the pasta in cream and cheese, saute up some fresh minced garlic, chopped onions, salt, pepper, and the juice of 1-2 lemons. At this point I'll usually toss in some chopped vegetables like mushrooms and cherry tomatoes, and the last step is to toss in the pasta. We'll still grate on a little bit of a sharp cheese like parmesean or feta, but it's just a sprinkle for flavour versus an overwhelming plate of cream and cheese (which is delicious, but again, everything in moderation!). If you're not a cheese fan or can't eat it, sprinkle some nutritional yeast on top instead. Which leads me to...

Nutritional Yeast: It sounds weird, and my husband makes fun of me when I cook with it, "how did you know I just really wanted nutritional yeast tonight?". BUT! It offers protein and fibre, and gives a great cheesy taste. As above, it's great sprinkled on pasta, but it also helps those transitioning from broccoli and melted cheese whiz. Roast either cauliflower or broccoli in the oven with a bit of oil and salt and pepper, and once it's done, remove from the oven and sprinkle some nutritional yeast on top. Most health food stores carry it, I pick mine up from Light Cellar in Bowness.

Ummm, you mentioned tacos. When are you getting to the tacos and guac?

Making your own tacos means you get to control what goes in them, and what gets left out. Loads of cheese and dollops of sour cream are delicious, but can add up pretty quick on taco night. Instead opt for flavourful chicken or fish - I always buy chicken thighs, the extra fat content isn't over the top and makes the meat so much more enjoyable than dry chicken breasts. Personal preference, but thighs are worth a shot if you always have chicken breast. Make a flavourful salsa with chopped tomatoes, peppers, cilantro, lime juice, and diced mango. Mix your own guac with ripe avocado, lime juice, chili flakes, and salt and pepper.

Fries: The worst part about fries is the deep-fryer, so make your own in the oven and there is no reason you can't have fries every night. I always opt for sweet potato, to help my sweet tooth. A couple of my favourite pairings on them are either cinnamon + (a very light sprinkling) of maple syrup, or lime juice + paprika. 

What are your favourite quick & easy flavour combinations? Would love to hear yours in the comments below.

Happy experimenting!

Babies. Money. Politics. Religion.

Babies. Money. Politics. Religion. I can't think of any other topics that cause more angst, fighting, controversy, or emotion. Today, we talk babies.

I’m pretty sure if I don’t post this blog, I will never be able to get out another one. Each time I go to write these days, it doesn’t seem important enough to post. “Ideas for Food Prep” seems miniscule and unimportant when all I want to do is get this out. I’ve re-written it at least half a dozen times over the past 8 months, each time with an entirely different take. Anger. Sadness. Frustration. Rage. Loneliness. Numbness.

So here it goes.

Having a baby is not as easy as Degrassi Junior High makes it look. As it turns out it’s really damn hard. And when you’re trying, it’s the most lonely and upsetting place to be.

This post is not an ask for sympathy. I hate to sound harsh, but unless you have experienced this in the same way, your pity words and looks makes it all the worse. As one friend said who is also in the struggle of infertility, “I’m about one more pity look away from punching someone.” So please. No pity.

This post is asking for thoughtfulness, and being mindful before dropping the “When are you going to have kids?” or any variation of that on any woman or man over the age of 25 (or maybe younger, depending on how your social circle rolls). I think of myself as a pretty level headed person, but the anxiety even writing that is causing me as I sit here, and the incredibly mean responses I’ve wanted to give people when they ask me that, brings out a cruel side in me I don’t really like to admit exists. One of my last texts to my friend (also going through it) was, “I wish being a cynical asshole was more socially acceptable.” Not really my usual day-to-day feeling. But something about that biological clock ticking and not getting what it wants, has turned me in a psycho that only Hannibal Lecter might understand on certain days.

Unless you are incredibly close with someone, and I mean close, like you know their middle name, you can list all their university boyfriend/girlfriends, know their signature dance move, and you’re in a private setting, one-on-one, I don’t suggest bringing up that question unless you are ready for the possibility of anger, tears, or a combination of both.

This post is for everyone going through this, or who has gone through this. Being there now, I’ve never had such a lonely feeling in the world. For over a year I have had major anxiety before any social event where I know there’s the possibility the “when are you going to have kids?” question will come up. I’ve stressed myself to tears before outings even though most of the time I make it through the night without being asked. When it would come up though usually a rage/cry fest would ensue when we got home, the feelings bubbling up throughout the night. Somehow knowing others are going through or have gone through it as well brings comfort. So if you’re there, I encourage you to reach out to those you trust. The stress of not understanding why it’s not happening is bad enough, you don’t need to add on more stress by keeping it all contained. We only hear about the quick and easy pregnancies, the “I was off the pill for a week and we conceived!” the “we weren’t planning it!” and the “we weren’t even trying!”. By the way, “we weren’t even trying” cannot be uttered if you were not using some sort of birth control. Cause guess what, if you’re not on birth control and you’re having sex, you could get pregnant! “Not trying” means you’re either using birth control, or you’re flat out not having sex.[Sorry… there goes the rage again].

This post is a request to remember the men in the relationship of couples struggling with infertility as well. One of the best things I decided to do as a New Year’s Resolution this year was to stop hiding this. I decided instead of skirting the question when people asked I would hit it straight on and say flat out we’re having trouble. There are some people who get awkward and then move on, but the best part about opening up, is the number of women who have suddenly dove into their own story, with complete understanding of where I’m at. My husband doesn’t find quite the same thing with men, there’s no discussion that follows, usually just a quick “sorry buddy”, before moving on. I’ve had to remind myself a few times that just because men’s tear ducts are plugged up (that’s a thing, right?) unlike mine that seem to pour freely a little too often, it doesn’t mean it’s not rough on my husband. He wants it just as much as I do, but it’s not cool for guys to let down their tough guard. So flow some support to your man, 'cause he needs it just as much as you do, and you really truly are in this 100% as partners.

This post is for me to vent. I really truly am happier than I've ever been in my life before - career, relationship, self-love. I love sleeping in. I love having a flexible schedule. I love the quiet nights of me, my hubby, and our dog, sitting in the backyard with a few beers, totally undisturbed and care-free. Yet there is this insanely strong natural instinct that is bringing me to tears over Pampers commercials, because something inside of me is saying, "I want that. I want that so much it hurts." I don’t smoke. I don’t drink often, and when I do it’s not much more than 2 drinks. I exercise regularly. I eat food that nourishes my body, but also enjoy social meals guilt free a few times a week to keep a healthy balance. I get 8 hours of sleep a night. I’m not overweight. I’m not underweight. I eat vegetables daily even though I would gladly give up broccoli if given the choice. Yet here we are. WTF. I dislike the phrase “it’s not fair” because I feel it’s often thrown around carelessly, when really the case is that one person has put in an extreme amount of work and grit to get them what the other person deems “unfair”. But infertility my friends, is unfair. I know some incredible people who would make incredible loving parents, and they can’t conceive. But then we have organizations like the Sheldon Kennedy Child Advocacy Center, and Little Warriors, fighting to end child abuse which in some cases is done by the very people who brought those little ones into this world. That. Is. Unfair. 

One of my favourite sayings, spoken during a yoga class, has stuck with me for years:

"Be kind to everyone you meet, for you never know the battles they are fighting.”

Most days we are so thankful for the great life we have created for ourselves, and that our biggest struggle is trying to create a crying, pooping, no-sleep allowed, dependent on you for everything baby, especially when we hear about the struggles other people close to us, or in the news, are going through. But no matter how big or small your battle may be, everyone is going through one, and to them, it’s important, regardless of what it may look like to you. I'm still struggling to think kind thoughts about the woman who belittled my ability to teach prenatal yoga (even though she'd never taken a class from me), since I didn't have any kids of my own. But other days I like to think that the man who cut me off in traffic is mad because he’s also trying to make a baby and is dealing with an emotional wife at home just like me, and I give him a little slack instead of getting mad and honking back at him.

For whatever your struggle may be:

“I’m thankful for my struggle, for without it I wouldn’t have stumbled across my strength.” - Alex Elle

Burpees for Chocolate?

So, how many burpees DO you have to do to work off a chocolate bunny's ears? How about a bag of mini eggs?

The answer, is ZERO.

Here's why.

Exercise is not a punishment for something "bad" you did. Exercise is something you do for your body, because you actually like your body. Hopefully, because you love your body. You care enough about it to engage in activities that get your heart rate up for heart health, that challenge your muscles for strength, that engage your mind for improved cognitive function. Or get those endorphins going as you crush goals. Or to participate in a supportive community. Any of those reasons. But not for punishment.

Exercise is not to be interchangeable with sitting on a chair in the corner in time out, or being grounded, or getting your credit card cut up. It is not a punishment, it is a privilege, and a chance to better yourself from the inside out.

You work out because you know that even though it kinda sucks during the breathless sweaty part, you know it makes you feel oh-so-good afterwards. You know that by working out, you make better food choices to fuel those workouts, because you want to perform better. You work out because you want BALANCE - balance between eating for health and fuel, and eating for pleasure and socialization - and not feeling guilty or deprived when switching back and forth from one to the other. Of course, there is a limit to how much chocolate you can eat before yes, the negative effects take place. But a little chocolate is not going to kill you. Everything in moderation.

Changing your mindset will change your outcome. Replace guilt and punishment with compassion and self-love, and the impact will be greater than any diet or workout regime you've tried.

Final thoughts: This isn't jail. Working out is not punishment. So enjoy that chocolate, and then work out because you WANT to, not because you HAVE to.

Goal Setting. It works.

Goal setting. We all know it's essential, but once you've got the goal in mind, then what? I'll tell you what. Write that shit down and go tell people about. In the past week I've been reminded of the amazing momentum gained when those two things happen.

I'll explain my odd choice in props here. Last Friday I attended a Goals & Beer Night (unofficial title) at Village Brewery hosted by Lululemon, Dopeame & The Commune. The room was filled with absolutely amazing people, who all had two apparent things in common: a goal of contributing to the health of the community in some way, shape or form (yogis, massage therapists, gym owners, gut health via kombucha, you name it), and a drive to get things done. Part of our night involved writing out our goals & speed dating our way through the room sharing our visions with all the rad individuals in the room. I left feeling like I had a commitment to all those people - I'd spoken the words, I can't just let that fall to the side and die now, can I?

Fast forward to this morning when I cracked open my old laptop - you may have one under your bed, too - the first thick white Mac laptop, that gives the spinning wheel of death every time you move the mouse? I waited patiently while it retrieved what I was looking for - my original goal setting sheets from when I worked at lululemon almost 5 years ago. When I went to lululemon I was pretty lost. I'd had several jobs, and they all ended the same way: almost 2 years to the day at every job I'd hear myself giving the same speech yet again, "it's not you, it's me, really." I'd pack my desk and head to the next desk job. If I can give one piece of advice here - if you feel like you don't fit in to a mold that you grow up thinking you need to fit in because everyone around you is doing it, I'm here to tell you, you probably don't. And what it took me several jobs and a lot of self digging to learn, is that that is okay. Not only is it okay, it's life changing. I didn't like the person I became at other jobs, my stress and anxiety was through the roof, my blood pressure was off the charts, and that unhappiness inevitably spills into the rest of your day and relationships - not just the 9-5.

Back to my ancient laptop. When you work at lululemon, one of your first tasks is to put up your goals on the back wall of the store for everyone to see - health goals, personal goals, and career goals. You start with a 10 year vision, then break it down into small 1 year and 5 year goals, small goals that will help you get to that big vision at the end of the tunnel. The spinning wheel of death was worth the wait. Mind blown. Want to know what I had on my list? Very first words, "I live inner city in a renovated character home, with big shady trees in the front yard, and a private backyard." Check! Little did I know all the renos would be done by my man. Up next: "My husband and I enjoy going to work everyday. We don't work weekends, and when overtime occurs, we're okay with it because we're passionate about what we do and the overtime is an indication our businesses are growing." I can honestly say, yes all around. I love what I do, I love the Calgary community I'm in, and I honestly don't see work as a chore, ever. And you have to understand, writing this at the time seemed RIDICULOUS to me. Coming from jobs where I'd work all day Saturday and Sunday, until 10pm on weekdays, and loathed every minute of it - this sounded like a fairy tale I was writing, not goals. Moving along...while the career section goals changed between the two times I did this exercises (once at Market Mall, and then again at 4th Street), the theme was the same: sports, health, working with people, and having my own practice, in whatever shape that took.

Your action steps for today:

1. You've got your goal. Now write it down - in your daytimer, on your computer, as a note in your phone, on a sticky note, on the back of a napkin. It doesn't matter, just WRITE IT DOWN.

2. Go tell 3 people. Right now. TODAY! Do it. Call your mom. Text your boyfriend. Tell your friend over lunch today. Stand up in your board room right now and announce all that goodness.

Cinnamon Sweet Potato Fries

Weeknights, no need to complicate things. Also, no need to take delicious things out of your life - like fries.

Super quick to prep, cook, and minimal ingredients needed. Oh - and these ones won't leave you feeling like you do after a McD's trip - no deep frying here, and only healthy ingredients on the list!

Cinnamon Sweet Potato Fries

Makes 2-3 servings

1 large sweet potato, sliced into fry-sized wedges
1 - 2 Tbsp olive oil
1 tsp cinnamon
1/4 - 1/2 tsp cumin
Coarse salt & pepper

Place sliced potato in a large bowl, drizzle with olive oil, sprinkle on seasoning, and mix to coat evenly. Spread out fries on a parchment lined cookie sheet, and bake for 20-25 minutes at 425 degrees- time may vary depending on the size of your fries. Flip wedges half way through bake time to allow for even crisping.

Enjoy:D

Protein Pancakes - Pumpkin Spice (or not)

I promised myself I wouldn't go crazy with the pumpkin posts this year, but this protein pancake recipe is such a staple in my week that I had to try making a pumpkin version - and yep, adding pumpkin and pumpkin spice was a good call.

I've included a few additional variations of the recipe that I use so that you have something to fall back on in a couple weeks when you are #sooverpumpkin.

Pumpkin Protein Pancakes

Makes 2 pancakes, 1 serving

1/3 cup egg whites
1/3 cup oats
1/3 cup pure pumpkin puree
1 scoop vanilla protein powder
1 Tbsp unsweetened apple sauce
1 Tbsp cottage cheese
1 Tbsp milk - almond/coconut/dairy
1 Tbsp coconut flour
1 Tbsp almond butter
1 tsp baking powder
1 - 2 tsp pumpkin pie spice (or make your own: 3/4 tsp cinnamon + pinch each of: cloves, nutmeg, all spice)

1 tsp coconut oil

Place all ingredients except for coconut oil in a blender and blend until fully mixed and smooth (Magic Bullet works great here!). Melt the 1 tsp of coconut oil in a frying pan over low heat, and pour the batter in to form two pancakes. Flip once golden brown, and cook until the center has set. Top with a little extra cinnamon, scoop of yogurt, or a handful of pumpkin seeds or some sliced apples!

Non-Pumpkin Variations

Peanut Butter (or any nut butter):
- Skip the pumpkin puree and pumpkin spice
- Replace almond butter with peanut butter, cashew butter, or any other nut butter of your choice
- Optional: add 1 tsp cinnamon and/or 1/2 Tbsp shredded unsweetened coconut

Lemon Coconut:
- Skip the pumpkin puree, pumpkin spice, and almond butter
- Add 1 Tbsp shredded unsweetened coconut, and 1-2 tsp lemon zest (zest about 1/2 lemon)

Chocolate Raspberry:
- Skip the pumpkin puree and pumpkin spice
- Replace vanilla protein powder with chocolate protein powder, and/or add 2 tsp cacao powder
- After blending all other ingredients, add 2-3 Tbsp raspberries *if using frozen be sure to thaw them first and remove excess liquid before adding to batter

Blueberry Granola & Pumpkin Spice Apple Smoothie

I'll admit I fully get on the pumpkin-spice everything train this time of year, and when The Main Dish introduced their pumpkin line-up I knew their smoothie would be something I'd be wanting on the regular, so I had to try making one myself - success!

Since not quite everyone is into pumpkin though, I've also included a granola recipe that I tried out this past weekend at The Light Cellar, and I'm pretty sure it's my new favourite for granola. It requires only 5 minutes of cook time, versus the hour I was roasting previous granola recipes in the oven for, which also means it stays a whole lot chewier. This one's packed with loads of good fats, so a little goes a long way!

Pumpkin Spice Apple Smoothie

Serves 1

1/2 apple, core removed
1/2 cup pure pumpkin puree
1 cup milk - dairy/unsweetened coconut/unsweetened almond
1/2 scoop vanilla protein powder
1/2 - 1 Tbsp almond butter
1 tsp pumpkin pie spice, or 3/4 tsp cinnamon + pinch nutmeg + pinch allspice + pinch cloves

Place all ingredients in a blender, blend on high until smooth, and enjoy!

Tip: I also made this recipe into more of a pudding, by using only 1/4 cup milk. Top with a little scoop of plain Greek yogurt, a spoonful of the granola below, and you've got a super filling breakfast/snack!

Blueberry Granola

Makes 4 1/2 cups

1 cup oats
1 cup shredded unsweetened coconut
1/2 cup hemp seeds
1/2 cup sunflower or pumpkin seeds
3 Tbsp chia seeds
1 Tbsp cinnamon powder
1 tsp vanilla powder (or 1 Tbsp vanilla extract)
1/2 tsp salt
1 cup dried berries - one or a mix of: blueberries, goji, raisins, cherries
3 Tbsp coconut oil
2-3 Tbsp honey

Mix all ingredients aside from the last three ingredients in a bowl. Heat a cast iron pan [I used a regular frying pan, it works, too!] to medium-high heat on the stove top and lightly dry toast the granola stirring constantly for 4-6 minutes. Return the toasted granola to the bowl and mix in the coconut oil, honey, and dried berries.

For the dried fruit, I did a half and half mixture of freeze dried blueberries and dried sour cherries (both available at The Light Cellar) to get a punch of both sweet and sour.

Tip: Don't melt the coconut oil before mixing in - the dry mixture will be warm enough from the light toasting to melt it as you mix it in. Letting it melt as you mix gives a better even coating.

Relax. Late-night poutine doesn't make you a bad person.

#MotivationMonday posts abound to help us through the first day of the work week (for most) and often also the first day "back to the diet" after a weekend of indulging. The guilt of how many drinks were consumed, how many servings of dessert, the midnight snacks, the double-portion sized breakfasts… you get the picture, we've all been there. But usually we don't just bounce back to healthy ways without some serious negative self-talk first. We'll slip in a few treats Monday morning instead of a healthy breakfast or snack, because "the damage was already done on the weekend" and "I really need this sugar rush to get my energy up", and perhaps "there's no point, I just can't do this", and "my body type is just not meant to lose weight." Or the opposite, we punish ourselves with ice-berg lettuce wrapped around carrot sticks all day because "my diet was off the charts bad this weekend."

Let's stop the negative thought train right there. Imagine talking to a new colleague or a child who's trying to learn something new the same way you talk to yourself, and treat yourself. It would sound ridiculous and incredibly mean, and likely get you fired and/or worst uncle/aunt of the year award. No child would ever learn to ride a bike, and no one would make it through their first day of work. Just this morning I was remembering my first real day of work at my first real job out of university, and I was laughing to myself how absolutely little I knew that day, and the effort the simplest tasks required. I am grateful to my senior on the job for not shaming me and questioning my choice in career right then and there. Oddly it turned out we were distant cousins who'd never met, so maybe that's why he was kind that first week? Or maybe it's that he remembered what his first day was like trying to learn something new, knowing a little patience would go a long way and would likely motivate me to keep trying, rather than throw the file across the room and hide in a corner. When I (finally) got that first task down, he didn't rush off and give me a cookie and pet me and say "good job!". No, he gave me my next task, a little tougher than the first, to keep me moving forward, progressing, learning, and becoming better, bit by bit. If this scenario didn't play out in every job and task we need to learn in life, we'd literally all be stuck being no better than that first day on the job, or first day trying to learn to ride a bike. So when it comes to food, why do we use treats or "cheat meals" as rewards for good behaviour? In training my dog, I've read that pure food motivation isn't always the best way to train a dog, yet we're still doing it to ourselves!

"The fact that you went 'off the rails' is not the problem. The problem is that you have rails."

- Paul Nobles, Eat to Perform

Having "rails" or "cheat meals" or boundaries means that we are living in one of two spaces when it comes to nutrition: Good. And Bad. Well, that sounds like a pretty harsh environment to live in, doesn't it? Imagine if every class in school was a pass or fail, with zero explanation as to why you got what you did? At least with 65% I knew that yes, I put in a little effort, but not my best, and maybe shouldn't have skipped class to go to Peter's Drive In with my friends. On the other hand, a 90% was nice confirmation that my hard work did pay off, even though while grinding away studying I really didn't want to put in the time.

When it comes to nutrition, we need a healthier relationship with food, as well as with ourself. Next time you feel that negative chatter starting, stop it in it's tracks. Ya, you ate a whole pizza/tub of ice cream/all you can eat pasta, but it's done, it's over, and there's nothing you can do about what happened. What you can do, is make your next choice healthier. That's it. Keep moving forward. Back to your childhood, or perhaps teaching your own child- you fell off your bike? Well, better lay in the mud, stay there, and cry. Wait, what? There's another option? Dust off your knees, get back on that bike, try again, and show it who's boss. Eventually you'll be doing circles around the backyard, taking mini jumps off the sidewalk, and landing them better than Evel Knievel himself.

I know, sounds easier said than done. So start simple. Start with your thoughts. When you find yourself in that negative thought pattern of "I just can't", "it's already too late", "why me" - stop. Stop dwelling on it. And let it go. Once you've dropped the thought like it's hot, find something encouraging to replace it. Whether it's nutrition based or not. Acknowledge your successes and growth - in anything. And then make a positive action plan - key word here is "positive". Don't say "I'm not going to eat cookies at bedtime this week", say "I'm going to eat yogurt and fruit after dinner if I'm hungry." Small difference in the wording, same outcome, but notice what you are tracking in the second way it's worded: Successes. Not failures. So on Sunday, you can say "I ate yogurt and fruit 4 nights last week" instead of "bah! I had a bowl of cookies 3 nights. See, I can't do this." [cracks open fresh bag of oreos]...

Build on your successes. You'll be a superstar before you know it, and won't even recognize the former you from a few years ago, kinda laughing to yourself at the fact there was a time you were scared to drop the training wheels. Most of all, be patient with youself, and patient with the process. Remember how many scraped knees it took on the bike, or how many mistakes it took at work to get you to the place you are at today.

Why I will not be putting down my gluten-filled bread anytime soon

A phrase that seems to be getting used around social gatherings lately is, "don't worry, there's no gluten in that," as they point to something I'm putting on my plate that I would never suspect had gluten in it in the first place, and frankly don't care if it does. Some how, being gluten-free has become the "it" healthy thing, and it is driving me a little bit crazy. I am here to defend my bread.

Let me first get two things out of the way:

1 - If you suffer from celiac disease or truly do have a gluten intolerance, this article is not aimed at you. I sympathize with your need to carefully watch what you eat lest you end up incredibly sick. I worked with a woman a few years ago who was celiac, and she could tell you that going gluten-free was not a trendy fit-in-her-jeans diet. Quite the opposite - she had to cut out gluten in order to be able to put on some pounds to get her to a healthy weight. She had no idea she was celiac and with University came a pretty typical University student diet of pizza and beer. She was constantly physically sick between throwing up and diarrhea, so much so that she could not keep any weight on. It got so severe that her doctor accused her of being anorexic, and suggested she seek out help. Eventually, testing proved she was not starving herself - she was Celiac. For celiac's, whenever gluten is consumed it triggers an immune response that damages the intestines and prevents absorption of vital nutrients.

2 - Let's define gluten. What it is NOT: gasoline, rat poison, tar, bleach, or any other toxic chemical. So why are we treating it like it is? What gluten IS: gluten is composed of two proteins (gliadin and glutenin for those who like to be ready for trivia quizzes), and is found not just in wheat - which includes durum, spelt, and kamut to name a few, but also in rye, barley, and triticale (a cross of rye and wheat). It is naturally occurring, and gluten is what helps food maintain its shape, and also gives it that chewy texture we love so much.

So with those two pieces out of the way, here are my top 5 reasons why I'll be keeping gluten on the table.

Reason #1: As someone who is not celiac nor do I have a gluten intolerance, cutting out gluten will do nothing for me.

Let me guess - some of you are already raising your hand saying, "but I went gluten free and I lost weight and I feel soooo much better." My questions to you are: What else did you cut out? How else did you change your eating habits? Did you actually cut out all sources of gluten, or just the ones you have on the naughty list, like bread or cereal? There are a few explanations as to why you likely lost weight, and that it wasn't actually the lack of gluten at all:

a) There was simply less food for you to eat when you adopted a gluten-free lifestyle. Particularly if you eat out a lot, your options are limited and so in turn you'll take in less calories overall every day simply because you skipped the bruschetta with bread, and the breaded deep-fried cheese sticks. It had nothing to do with the fact it was gluten you cut out, but the pure and simple math of a reduced intake of calories. Less calories, over time, means weight loss. [Sidenote: there is a balancing point where eventually too few calories per day will stunt weight loss and lead to fat retention - another blog topic for another day]. There are much better ways to learn portion control than going gluten-free.

b) You cut out a lot of crap (yes, that's the technical term) and replaced it with whole foods. If you went on a gluten free binge, you probably found per my point above that there were now less options for you - look at a Starbucks display - what can you eat instead of sugary croissants or high-fat filled muffins? Probably the banana next to the till. "I felt better because I skipped gluten by having a banana instead of a muffin. IT MUST BE THE GLUTEN!" Orrrr…. it's that you're eating nutrient-rich foods instead of highly-processed sugar-drenched pre-packaged convenience foods.

To finish up this point - did you actually truly go gluten-free? You may be surprised how many things gluten is lurking in. A few spots you may not have suspected include: the soy sauce you dip your gluten-free sushi in, the malt vinegar you sprinkled on your gluten-free batter fish and chips, the salad dressing you poured on your kale and grilled chicken salad, the cup of tomato soup you started your meal with, or the food colouring giving your zero-calorie bottled beverage a nice tinted hue. So if you didn't cut all that out, and you felt better "cutting out gluten", my hunch is still that it was what ELSE you cut out along with the gluten. Let's move on.

Reason #2: Often the "gluten free" alternatives when it comes to pre-made food are WORSE for us than the same product with gluten.

Remember above when I said that gluten is what holds food together and gives it that chewy texture? We've taken the gluten out of all these foods we love, so now we need to add something back in to hold the ingredients together, give it a nice texture, and make it taste good. Enter added salt, sugar, and fat. Sounds like the right idea, eh? Let's take out a naturally occurring protein and plunk in some other highly processed and less healthy alternatives in order to keep this tasting good. AND, we've also upped the caloric value of all these gluten-free products compared to the equivalent product with gluten in. So, more calories, salt, fat, and sugar. Have I sold you yet?

Reason #3: Gluten-free products are more expensive.

There are times when more expensive = healthier and can be justified, but since I'm neither celiac nor am I looking to add extra calories, fat, sugar, and salt to my diet, I think I'll go with the cheaper option. That one was easy.

Reason #4: I workout and I need carbs for fuel and recovery.

This is a whole topic on its own, but if you exercise, you need carbs. And if I'm exercising to take care of my body, I also want to fuel it with the best sources I can - simple foods like whole-grain bread, homemade granola. And again, I am not gluten intolerant, so I'm going to keep it simple when it comes to making a pre or post workout snack or meal. Oh - and even if you don't exercise, you still need carbs. They help your brain function and stuff. Kinda important.

Reason #5: By cutting out gluten I could be ignoring nutritious foods.

Some of the products people are cutting out because of gluten are high-fibre. And many of us aren't going to the bathroom as regularly in a day as we should, so we really do need that fibre. Plus, there have been some studies that show gluten actually has beneficial effects on blood pressure and healthy bacteria in our digestive system. Not only might I be missing out on fibre filled foods, instead I could be eating sugary replacements that I'm told through clever marketing are healthier for me based on the fact they are gluten free. Quinoa granola bars I've come across in the grocery store are nothing more than well marketed chocolate bars - honestly, you may as well just go for it and eat a KitKat. Those marketing tactics are cruel.

The end notes: Why do we keep going round and round with nutrition, getting wrapped up in trends of 3-day cleanses and gluten-free and cave-man and low-fat and all the rest? My guess is, is because they promise quick results with straight forward instructions and relatively little effort. Cut out bread and I'll lose weight? Awesome! I can do that. Just drink juice for 3 days and I'll lose 5 pounds? Perfect, count me in. The problem is, people are cutting carbs or gluten or fat, yet they're still eating donuts, pop, and McDonald's. It just doesn't make sense. Here's the truth friends (if we're still friends after this): there is no secret. Just wholesome foods, prepared by you as much as possible, in appropriate quantities, and everything in moderation.

Avocado Lime Cheesecake

It happens everytime. Walk into Chapters for one $20 item, leave with $80 worth of books. The bigger and brighter the pictures the better, no matter the subject, but particularly when it comes to cookbooks.

This weekend I cracked open "The Art of Eating Well" by Hemsley Hemsley (not a typo, the authors are super talented sisters). You know how you're a little nervous making a "healthy" dessert 'cause you never want to be that health nut showing up with a "but it's good for you!" bland, dry, slightly old closet smelling dessert? Well, worry not with this recipe. It is so creamy & tasty you'll swear it's the usual cheesecake packed with sugar and cream.

Avocado Lime Cheesecake

Serves 12

For the base:

4 oz pecans - swap for sunflower seeds for nut allergies
1 1/2 oz shredded coconut, unsweetened
2 1/2 oz cacao nibs
6 1/2 oz pitted dates
3 TB coconut oil, melted

For the filling:

1 1/4 lb avocado flesh (about 5 medium avocados)
3/4 cup lime juice (roughly 8-10 limes)
1 tsp lime zest
6 3/4 oz raw honey
3/4 cup coconut oil, melted

1. Preheat oven to 300 F. Line base and sides of a 7" springform round cake tin with baking paper.

2. Toast the pecans and shredded coconut on a lined baking tray in the oven for 7-8 minutes or until golden. Transfer pecans and coconut to a food processor (or blender) and add the rest of the base ingredients. Blend until the mixture is crumbly and holds together when pinched (don't let it go completely smooth). Tip the base mixture into the prepared tin, pressing down firmly. Place in the fridge while you prepare the filling.

3. Place all the ingredients for the filling in a food processor and blend until completely smooth and silky. Check for taste and add more lime juice, zest, or sweeten with a little more honey or add stevia according to preference. Remove cake tin from fridge and pour the filling over the base. Cover the tin, using a plate, and return to the fridge for a couple hours or overnight if possible, to set.

4. To serve, run a knife around the inner edge of the tin and carefully push the base up from the bottom. Transfer to a plate and serve immediately.

Note: I divided the recipe by 3 since I didn't want a full cake, so instead of using a pie plate I lined 4 jumbo muffin tins with muffin papers, flattening the base out slightly to fit, then dividing the filling evenly amoung the muffin cups.

Quick tip: "Healthy" alternatives don't mean "free calories" - avocado and coconut oil are great healthy fats, and dates and honey are amazing replacements for sugar - but this is still a calorie dense recipe, which means moderation is still a best practice here;)