September 01, 2014

Dairy Free Vanilla Milkshake (AIP, GAPS, SCD, Paleo)

Happy Monday everyone! Now normally I wouldn't be calling Mondays happy but since it is a long weekend this one definitely is. Are you doing anything special this weekend? Do you have it off? I am still in the Okanagan enjoying the last bit of summer before returning to Calgary. I am not ready for summer to be over. At. All. I am dreading having to put tights and coats back on in the coming weeks. But it is pretty much a given that come September 1st the weather in Calgary transitions to fall. We are definitely a city that gets all four seasons. Even if some of them are way too short (umm summer), and winter just way too long. If you live here you know what I mean.

After posting a picture of this Dairy Free Vanilla Milkshake on Instagram a little while ago I have had many requests to post the recipe. So here it is friends! I hope you like it. You better make this one before it gets too cold out to enjoy a nice cold dessert.

Speaking of Instagram, are you guys on it? If not you should be! It is so addicting let me tell you. I have been trying to post more pictures on there lately so I would love it if you followed me! I often post recipes when I first make them, ahead of their reveal on the blog, so you can be kept in the loop of the happenings in my kitchen if you are interested. You can follow me here.

Can I just say what is with highway driving lately?? I had to drive to the airport two days in a row, and both days the highway was closed due to bad accidents. I have never seen that before. Is it getting crazy where you live too? Or is this a special Okanagan long weekend event? A trip that would normally take an hour took me 3 hours yesterday! Not fun. And if you know me you know that I am not a patient person. I hate things that waste my time. And I definitely classify being stuck in a car for 3 hours as a waste of time. You can only imagine how relieved I was to finally make it home! Grrr.

Ok rant over. Sorry you had to listen to that. Hopefully the recipe below will make it all worthwhile. It's a good one I promise.

Now I should mention that there is some controversy on whether vanilla extract is autoimmune paleo (AIP) friendly or not. I know many people on the AIP who tolerate vanilla extract without any difficulties, but I also know others who strictly avoid it since it is considered to be from a seed. I just wanted to mention this in case it affects you. Either way, the vanilla been seeds are NOT considered AIP friendly so if you are following this diet please use the vanilla extract option that is listed.

But this dessert is definitely gluten free, grain free, dairy free, egg free, nut free and compatible with the SCD and GAPS diets. So whatever your dietary restrictions this one should work for you! And speaking of gluten free… have you heard about the Women's Gluten Free Health Summit? If not you should definitely check it out! There are some amazing speakers lined up and since I am an affiliate you get your registration for free!! Yep you heard me correctly. To take advantage of this amazing opportunity please click on the link below.

To Register for FREE click here

Alright I think that is enough talk for one blog post. I would love it if you followed me on Pinterest, Instagram and Facebook!

Happy eating everyone!


1 ripe banana
1 can full fat coconut milk (I recommend this organic and BPA free brand
1/2 cup melted organic coconut butter (I like this kind
seeds from one vanilla pod or 1 TBSP organic vanilla extract
1-2 TBSP honey (depending on how sweet you want it to be) 
pinch sea salt
2 TBSP Great Lakes Gelatin Collagen Hydrolysate (the one in the green container)


1. Place all the ingredients, except the gelatin, into a blender and blend well until smooth
2. Add the gelatin and stir well until it dissolves
3. Transfer to a large glass, jar or other storage container and let sit in the fridge overnight. This allows the milkshake to thicken. 
4. Serve and enjoy!

Yield: 1-2 servings

Print Recipe

August 28, 2014

Pure and Simple HIIT Exercise (Paleo, Erik's Corner, Fitness)

Hi everyone. It's Erik again, back to share even more exercise related information with you. Sorry for the long delay since my last post but with the start of summer comes the end of competition season in swimming which means we had a lot of big competitions in the last few weeks. I am very proud of all my athletes that competed in these meets and am now even more excited for next season to start! I can't believe this is only a couple weeks away. Time flies doesn't it?

Today I am going to be discussing a very effective type of exercise called HIIT. Erin and I use these types of workouts on a regular basis in our own training, and we highly recommend them. Please read on to find out more.

What is HIIT? 

HIIT stands for High Intensity Interval Training. It may also be referred to as High Intensity Intermittent Exercise (HIIE), or Sprint Interval Training (SIT). As these names suggest, this type of training involves various protocols that typically include repeated brief sprinting at an all-out intensity immediately followed by low intensity exercise or rest. This type of training is less time demanding and a session can vary from 4-30 minutes.

So, what are the benefits to this type of exercise? Well let me tell you. There are many! 


Research has shown that even 15 minutes of interval training can be more effective than 30+ minutes of continuous jogging (ie. less time demand with increased results.) Regular HIIE has been shown to significantly increase both aerobic and anaerobic fitness. HIIE also significantly lowers insulin resistance and results in an increased capacity for skeletal muscles to use fatty acid oxidation for energy production. This research has included overweight adolescents, older adults, type 1 and type 2 diabetics, paraplegics, patients with intermittent claudication, chronic obstructive pulmonary disease, and those undergoing cardiac rehabilitation. Evidence has shown that HIIE appears to be both safe and beneficial for all of these population groups.


The body’s long term response to this type of exercise boosts metabolism for the 24 hours following a HIIT workout. This response is achieved because HIIT stimulates production of your human growth hormone (HGH) during the 24 hours after you finish your workout. This HGH is responsible for the increased caloric burn and fat oxidation, and cannot be achieved by a steady paced aerobic activity.

Healthy body composition

It is difficult for many to lose fat and retain muscle in the process. Steady pace cardio workouts seem to rely on muscle for fuel (especially if on restricted diets), while HIIT workouts allow dieters to preserve their lean mass while ensuring most of the weight lost comes from fat stores. (Again, this is a result of the release of HGH).


You can do these workouts anywhere, at any time, and with little to no equipment! It is also very easy to adapt your surroundings to your workout’s needs. Think playing at a park, or even using your furniture at home. This means it is also a very affordable way to exercise. 

How to train?

Generally a HITT workout will consist of a warm up period, followed by a protocol of 3 to 10 repetitions of high intensity exercises separated by periods of medium intensity (or rest) for recovery. 
Then the workout would end with a period of warm down exercises. There is no specific formula to HIIT. Depending on one's level of cardiovascular development, the moderate-level intensity can be as slow as walking. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.

The entire HIIT session may last between four and thirty minutes, meaning that it is an excellent way to maximize a workout when you have limited time.

In my next post I will define, and give examples of the specific protocols listed below, as well as explain why they are so effective! So stay tuned for more information! 
Peter Coe regimen
Tabata regimen
Gibala regimen
Timmons regimen

Please let me know if you have any questions about anything that I discuss in this post or my previous posts. What else would you like me to discuss? Would you like it if I posted specific workouts for you to try? I love hearing from you so please let me know.