Friday, 31 October 2014

Pumpkin Cheescake Protein Pancakes


1/3 cup rolled oats
1 tsp almond flour
1 scoop Body Beast Whey Protein
1/8 tsp baking powder
1/4 tsp pumpkin pie spice
1/4 tsp cinnamon
1 egg white
1/4 cup unsweetened vanilla almond milk

Cheesecake Topping Ingredients

3 Tbsp 0% fat vanilla Greek Yogurt
2 Tbsp 0% fat cottage cheese
1 Tbsp unsweetened vanilla almond milk
1 Tbs whipped Vanilla Shakeology
2 Packets Stevia


- In a food processor/blender, process the topping ingredients until smooth. (You can blend cottage cheese and almond milk first, then add the rest and blend ) Set aside.

- In a food processor/ blender grind oats into find powder. Then add rest of pancake Ingredients.
- Head a griddle or large non-stick pan over medium -low heat ( if you need to , you can use coconut oil on the pan)
- Drop pancake batter on griddle and cook until the top starts to bubble, then flip and cook the other side.
- Layer pancake with cream cheese topping and serve!

Thursday, 23 October 2014

Curried Pumpkin and Butternut Squash Soup

It’s soup season!  Who’s excited?  THIS GIRL!!  I love myself a heaping salad, but when the temperature drops and there’s soup simmering... there is nothing more comforting!!

- 6 cups of peeled, cubed pumpkin
- 6 cups of peeled, cubed butternut squash
- 3 cloves of crushed garlic
- 1 medium onion
- 16 oz of vegetable stock
- 2 cups of water
- 1 tablespoon coconut oil
- 1 1/2 teaspoon sea salt (more of less to taste)
- 1/4 teaspoon pepper
- 1 tablespoon curry (more or less to taste)
- coconut milk and pepitas to garnish

- Halve, peel and de-seed pumpkin and butternut squash.  Cut into 1″ cubes and set aside.
- Chop onion and cook over medium-low heat in a large, heavy bottomed soup pot with coconut oil and garlic.  Cook until onions are softened, being careful not to burn the garlic.  Add curry (start with 1/2 tablespoon and add more as it cooks and you can adjust to your preference).  Cook for an additional minute.
-  Add pumpkin, squash, vegetable stock, 2 cups of water, salt and pepper.  Bring to a boil.  Reduce heat and simmer over medium/low heat until squash and pumpkin are easily pierced with a fork.
- Let cool enough to transfer to a blender and puree. Adjust salt and curry after blending. Serve hot with a goood swirl of coconut milk and a sprinkling of pumpkin seeds.

Saturday, 18 October 2014

6 Reasons you're Not Losing Weight

You've been working your booty off for the past couple months, and you're on the verge of throwing in the towel because so far, you've got no results and your body doesn't seem to be changing—at least that you can see.
You're convinced you've tried everything under the sun, and you're about to resign yourself to the idea that your body just isn't destined to be in shape. You're genetically cursed or that's just the way your body is...
There are many reasons that could explain why you're not getting where you want to go, some more complex and medical-based than others. But in the majority are usually a result of at least one of the following six reasons.
Take a good hard look at them—and at your lifestyle—before allowing yourself to think one more discouraging thought.


This one should be a no-brainer, yet many of us are still under the impression that just because a food is organic, natural, light, low-fat, low-carb, gluten-free, sugar-free, "no sugar added," paleo-friendly—I can go on—that it is a "safe zone"...This seems to be my biggest issue, I think " oh well if it is healthy I can eat a whole truck full of it!" Then we scratch our heads and wonder what we're doing wrong when our pants still feel a little snug.

Here's a newsflash: Even the healthiest foods like chicken and rice or fruit and veggies are packed with sugars and fats... 
Although they are healthy sugars and fat, there is still a limit of how much you should consume. You can check out a proper calorie counter at just to get a good look of how much your body actually needs!


Believe it or not, this seems to be a even bigger issue I've noticed! You wake up, run out to work without eating anything, having a small lunch and then engorge at dinner time! Have you ever heard "Breakfast is the most important meal of the day?" You need to fuel your body within an hour of waking up to kick start your metabolism ! 

Your body needs calories! It needs fuel to function. If you're not providing yourself with an adequate amount of protein, carbohydrates, and fats, then your body will find ways to get them—no matter the cost to you or your fitness goals. Leptin, the hormone responsible for regulating body fat and weight, will plummet, and any kind of fat loss will come to a screeching halt. Your body will go into hunger mode, then retain your fat rather then shedding it!


Cortisol is the hormone released into your body when you feel stressed. While some amount of it is necessary to stay alive, chronically high levels will negatively impact fat loss efforts—not to mention the way it contributes to a long list of seriously unpleasant health conditions.
The fitness upshot is that when you're too stressed for too long, your body will hold onto its precious fat cells for dear life, regardless of how on-point you are with your nutrition and training.
It's rough, and the answer is to take steps toward creating a less stressful lifestyle. Breathe deep as often as you can, sleep more, and stop freaking out over the little things—and the big things, if you can.


A fitness program is only as good as you let it be. You can have the most perfect plan in existence, a top of the line trainer or coach, but it will amount to nothing if you don't follow it consistently—or if you relentlessly cheat on it with other programs... or begin customizing! 
Give a workout regimen or diet a minimum of 4-6 solid weeks before you assess whether you've made any progress, and then decide from there which changes, if any, need to be made.
It doesn't have to be the most popular or elaborate plan. It simply has to be executed, day in and day out, without fail. 


"Rome was not built in a day" Let's say it is day three of your new program and you hop on the scale. You look at the number blinking back at you and your heart drops because you're only down a pound.
Not fast enough, you think to yourself. This is obviously not working. So you decide to try something else in term of nutrition, training, or general self-punishment. But you also give yourself a break in the interim period and have yourself a merry little cheat day, because, you know, What's the point, anyway? 
Be S.M.A.R.T with your goals... Specific. Measurable. Achievable. Realistic. Timely!


When something happens, it's up to you to decide how you're going to respond. Sure, you can point to plenty of out-of-control like " I was at a party and did not have a choice but to eat the pizza" or "I was in a rush so had to go through the drive through" ...we all can. We can all make meaningful changes in the way we live day-by-day, decision-by-decision. I love the saying ... "Each plate is a new slate" Every day is a new opportunity for change!
Focus on what you can control and let everything unfold as it will.  With hard work, dedication and a efficient plan... you CAN reach your goals! 

Saturday, 11 October 2014

Chunky Monkey Chocolate Banana Parfait

1 scoop Shakeology   ( Of course you can use any protein powder.. but i ABSOLUTELY would suggest Shakeology  .. it is delicious and incredible for you! )
1 cup 0% fat greek yogurt
Cinnamon Egg White Oats ( see recipe below )
Sliced banana
1 delicious piece of dark chocolate
Mix 1 scoop Shakeology  with greek yogurt. Layer Yogurt mixture with Cinnamon Egg White Oats and banana slices! Top with walnuts more banana and a piece of dark chocolate !
Tip : Sprinkles stick better with honey than peanut butter

Enjoy !!

Cinnamon Egg White Oats
Serves: One
1/3 cup Oats
3/4 cup Liquid Egg Whites (about 4 egg whites)
1 tsp Vanilla Extract
Combine ingredients in a bowl. Microwave for 1 minute and stir everything well. Microwave for an additional 30 seconds and stir everything again. Add any toppings or mix-ins desired!

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