November 25, 2016

Weekly Workout Challenge: November 25, 2016


It's that day again. The weekly workout challenge day! In other words one of my favourite days of the week. I also realize that it is Black Friday. Or what is also known as the crazy American shopping day. Can you believe people get killed on this day in the states? Seriously, lives are lost during this day from people going berserk for certain deals. It boggles my mind. I am really hoping for a peaceful Black Friday this year. Let's spread some love today shall we? No deal is worth losing a life over. Period.

Unfortunate I am nursing a bit of a back injury right now so I am trying to stay away from certain exercises that I know make it worse (like burpees). So today's workout is free from weights and relies solely on your body weight for the challenge. And trust me, it will still make you sweat (or at least I hope it does).

This workout can also be used as a travel workout because you can do it anywhere, even in your hotel room. So maybe write this one down and keep it for those upcoming holiday trips that I know many of you are taking. Because the holidays are not the time to stop working out. In fact, the average North American gains between 2 and 10 pounds every year during the holiday season. That is a horrifying statistic, especially because the majority of people never lose that weight again. If you do the math you will quickly see that after even just a couple years that is a lot of extra pounds. And I don't want to see you end up in my clinic because of it!




Jumping squats are one of my favourite exercises to get the heart pumping quickly. Plus they are great for strengthening your legs and butt. Because let's be honest, the only reason you work out is to get a tighter bootie correct? (Jokes friends, jokes...).

And always remember to warm up and cool down. Feel free to make this your entire workout or to add some extra things on afterwards that you want to work on. For me that was handstands and pull-ups. Damn those pull-ups. One of my worst nightmares! Why are they so hard? It's something about that scapula activation that my body just doesn't love to do...

Anyways I won't keep you any longer. It's time to get sweaty!

Weekly Workout Challenge: November 25, 2016


Equipment Needed

Running shoes
Workout clothing 
A mat or carpet





Workout: 

Every minute on the minute do:
10 jumping squats
10 push ups
10 sit ups

x 15 rounds

The goal is to get 15-20 seconds rest with each round, so make your adjustments accordingly.

Optional modifications:
1. Do less repetitions of each exercise,
2. Do knee push ups or do strict/regular squats.




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November 21, 2016

Get Your Greens Mint Smoothie Bowl (Paleo, Vegan, GAPS, SCD, AIP, Whole 30, Gluten Free)



Get Your Greens Mint Smoothie Bowl. That's what's on the menu today friends. Because even though the weather is turning colder (grr) sometimes smoothies are still an easy and refreshing meal alternative when you don't want to spend hours slaving away in the kitchen. Because even those of us who love cooking get tired of the kitchen sometimes. Yes friends you may be shocked to here that I don't love spending hours on end in the kitchen. I've got better things to do with my time and I know you do too. Trust me I get it.








Now it's no secret that I love mint flavoured food. I have already published a number of recipes featuring mint on the blog including  Coconut Mint Fudge, Chocolate Mint Smoothies, Mint Maple Vinaigrette, Strawberry Mint and Basil Vinaigrette, Chimichurri, and Mint Smoothie Breakfast Bowls. So hopefully you guys like mint as much as I do. And if you don't think you like mint, I dare you to give this smoothie a try. It just may change your mind. At least I'm hoping it does. If so then I have done my job as a food blogger.

I have actually had this recipe sitting in the archives for about 6 or 7 months. I don't know how I forgot about it! I was scrolling though my old food photographs the other day and noticed the pictures of this Get Your Greens Mint Smoothie Bowl just waiting to be edited. So I put the original recipe that I had planned for you guys this week on the back burner and decided to publish this one instead. This smoothie is a great way to get some extra fruit and vegetables into your day. It is packed with spinach, mint leaves, banana and coconut. So many nourishing ingredients in one minty bowl of deliciousness. Plus this one is safe for the paleo, vegan, gluten free, SCD, GAPS, AIP, and Whole 30 diets.



I'm going to put the food talk on hold for a second. I wanted to take a brief moment and talk about perspective today. Because the way you look at the world is so important to your overall health and wellness. It is so easy to focus on the negative aspects of your health, and all the things that are still going wrong. However, it's so important to acknowledge the progress you have made and all the things that are going well. I was recently reminded of this myself. 

A friend of mine just recently reminded me how, just a few years ago, my symptoms were so bad that I wouldn't even dare eat out at a restaurant. To be honest I had almost forgotten about that stage in my life. Or maybe I had just chosen to forget. Either way I hadn't thought about it for a really long time. 




When I think about that, I really have come so far on my healing journey, but most days it is so easy to forget about that. It's easy to get caught up on the few remaining symptoms, or the bad days that still hit once in a while. But dwelling on those bad days and analyzing and re-analyzing everything you may have done that caused them doesn't help. Was it something I ate? Was it stress? Was it something I put on my body? Most times it is impossible to determine. So why stress about it? Yes it's important to try and get to the root cause of your symptoms, but sometimes there is no clear cut cause, and adding that extra stress and worry is ultimately only going to cause more health problems. So I want to encourage you to focus on the positive. Because a shift in your perspective can actually help you feel better. I promise. 




I would be thrilled if you tried this Get Your Greens Mint Smoothie Bowl. And please give me some feedback if you do. I love hearing from you.

As always I would be thrilled if you visited my social media pages on PinterestInstagram and Facebook!

Until next time everyone, happy eating!


Get Your Greens Mint Smoothie Bowl Recipe


Ingredients

1 1/4 cups full fat coconut milk (I recommend this brand
1/4 cup melted coconut butter or manna (buy here
6 large handfuls of raw spinach
2 cups packed mint leaves
2 ripe bananas
1/2 large avocado or 1 whole small avocado

Optional: 2 scoops grassfed gelatin (omit for vegan) - Use the green Great Lakes Container (buy here) 

Directions

1. Place all the ingredients in your high speed blender (I use this Vitamix and love it)
2. Blend until smooth 
3. If adding the gelatin, stir that in until dissolved 
4. Serve and enjoy!

Print Recipe

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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. 


This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

November 18, 2016

Weekly Workout Challenge: November 18, 2016


It's Friday! And you know what that means? Time for another Weekly Workout Challenge. This has become one of my favourite posts to make. I should have started this series so much sooner! I hope you like it as much as I do. And if not, well too bad... it's here to stay friends. Because total health is definitely way more than just what we put into our bodies. Moving your body regularly is also so important. And the sad fact is that most North Americans aren't moving nearly enough. We have become such a sedentary society and it breaks my heart to see the number of patients that I do everyday whose health could be made so much better by making just a few lifestyle adjustments, with regular exercise being just one of those factors. Besides weight loss, regular exercise has so many health benefits including decreasing chronic pain, increasing energy, improving sleep, decreasing depression and anxiety, decreasing heart disease and diabetes etc. etc. The list is endless really.

So please join me in this week's Weekly Workout Challenge to start improving your health- one workout at a time!




Weekly Workout Challenge: November 18, 2016



Equipment Needed:

  • Running shoes
  • Rowing machine (optional modifications below)
  • Dumbbells 

Workout:

10 rounds of:
30 seconds hard row 
10 squats with dumbbells (I used two 20lb dumbbells)
10 upright rows using dumbbells (I used two 20lb dumbbells)




Optional Alternatives: If you don't have access to a rowing machine do 30 seconds of hard running or skipping and pick the weight that is most appropriate for you (that may be none depending on your stage of fitness).

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November 14, 2016

Paleo Silver Dollar Chocolate Chip Pancakes (Gluten Free, Grain Free, Dairy Free, Nut Free)



If there's one thing I never get sick of as a food blogger it's getting cookbooks to review. Today I am sharing this recipe for Paleo Silver Dollar Chocolate Chip Pancakes from the new book The Paleo Kids Cookbook by Jennifer Robbins. You have heard me rave about Jennifer's talent before, as I have reviewed her other cookbooks in the past (you can see those posts here). Let's just say she's one amazing mamma! Not only is she raising 3 beautiful children but publishing amazing cookbooks to help your whole family eat better, and she just recently launched a paleo bread company. I'm exhausted just thinking about it all!





The Paleo Kids Cookbook is meant to help make allergy-free cooking fun and tasty for the whole family. The book includes 100 paleo recipes that are guaranteed to appeal to even the pickiest of eaters. Jennifer promises that "in this book you will find ZERO grain, gluten, dairy, or refined sugar. The majority of the recipes are also nut-and egg-free so that allergic children can indulge too." Her goal is to bridge the gap between what kids love and what we'd actually love to feed them. 

Jennifer's entire goal with this cookbook is to make the transition from the traditional North American diet (basically the most unhealthy diet in the world) to a grain-free, whole food based way of eating, an easy (and delicious) one. And in my opinion, she has totally achieved this goal. The book is filled with recipes that would appeal to not only kids, but people of all ages. Some of which are extremely easy to make, and others that require a few more steps. Basically there is something in here for everyone! 




The book is broken down into 11 chapters to help you eat better in all aspects of your life:
  1. Good morning, sunshine
  2. Main squeeze
  3. Healing foods
  4. Snack attack
  5. Sidekicks
  6. Superhero smoothies
  7. Breads 'n' such
  8. Sips 'n' dips
  9. Treats
  10. Lunch bunch
  11. Cave baby's first foods 
And besides the recipes, a few of my favourite features of the book include:
  • The Tips For Transitioning section: This section of the book includes 11 tips to help make the transition from the standard North American diet to a grain free one that much easier. Because we all know this can be an extremely challenging thing to do. Especially when kids are involved. 
  • The For Little Hands tips: With every recipe Jennifer has included a tip to get your kids involved in making that particular recipe. They are such great ideas to get your kids involved in the kitchen!
  • Every recipe is labelled with it's dietary restrictions, including whether they are grain free, gluten free, dairy free, nut free, soy free or egg free. Basically, whatever food allergy or intolerance you have, you will be able to find something to eat in this book. 

And besides these Paleo Silver Dollar Chocolate Chip Pancakes that I get to share with you today, there are so many other recipes in this book that I can't wait to try! Here are just a few that I am dying to make:

  • Glazed Grain Free Meatloaf and Crispy Onion Topping
  • Crispy Sweet Potato Fish Sticks
  • French Toast Sticks
  • Meat Pockets 
  • Pizza Pockets 
  • Animal Crackers 
  • Liver Lovin' Turkey Burger Sliders
  • Dairy Free Coconut Yogurt
  • Graham Crackers
  • "Cheese" Crackers
  • Soft Pretzels
  • Sweet Potato Bacon Tots
  • Everyday Crackers
  • Weeknight Paleo Tortillas
  • Tortilla Chips
  • Dairy Free Butter
  • Brownies
  • "Peanut" Butter Chocolate Chip Cookies
  • Double Chocolate Layer Cake
  • Brown Sugar Cinnamon Toasted Pastry 

If you are looking to add another cookbook to your collection I have no doubt that your family will like this one. And yes, even those picky kids of yours! You can find the book on Amazon and in other major book retailers.


To get your own copy of The Paleo Kids Cookbook click here

In the meantime I will leave you now with the recipe for the Paleo Silver Dollar Chocolate Chip Pancakes from the book. Both Erik and I loved these and I am sure you will too. They are grain free, gluten free, dairy free and nut free so they are great for so many dietary restrictions. Enjoy! 

As always I would be thrilled if you visited my social media pages on PinterestInstagram and Facebook!

Until next time everyone, happy eating!



Paleo Silver Dollar Chocolate Chip Pancakes



Ingredients


2 eggs
¼ cup (24 g) coconut flour (I use this brand)
¼ cup (30 g) tapioca starch (I like this kind
⅓ cup (80 ml) coconut milk, flax milk or other dairy-free milk (I used this brand of coconut milk)
½ tsp baking soda
1 tbsp (15 g) coconut oil, melted (buy here
1 tbsp (15 ml) 100% maple syrup (find it here
Pinch sea salt
½ cup soy- and dairy-free chocolate chips (or more to taste) (I use the Enjoy Life Brand
Extra coconut oil, ghee or preferred fat for cooking

Directions


1. Preheat a griddle or large skillet (I have this griddle) over medium/high heat with about a tablespoon (15 g) of oil.

2. Combine all of the pancake ingredients in a bowl (except for the chocolate chips), and stir, whisk or blend with a stick blender until the batter is smooth. Add in the chocolate chips and stir once more to combine.

3. Spoon the pancake batter into the hot skillet, spacing the pancakes at least 2 inches (5 cm) apart.
4. Cook the pancakes until they begin to bubble, about 2 to 3 minutes and then flip them to the alternate side for another few minutes. Remove the cooked pancakes from the skillet or griddle and serve them with coconut whipped cream and a few extra chocolate chips if desired.

FOR LITTLE HANDS: Allow your child to help mix the pancake ingredients in a bowl. Older children may also help flip the pancakes on the griddle while supervised.

Yield: 2 servings 



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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. 

This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!