drive-thrus are for lazy people.

Living my healthiest and most holistic life, without a drive-thru !

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What do you normally eat for breakfast?

When I think back to the past 5 years of my breakky-history, I can see how I have slowly evolved to more hearty, healthy and ‘real food’ breakfasts (as opposed to what I would call fake food = store bought bagels, slim fast shakes, etc). It’s been quite the path to get to where I am today though, but I am so glad that my preferences have evolved (my body thanks me as well)...

History of my Breakfasts.

Back in high school, I skipped breakfast and maybe stuck with an apple or a bagel.

In University, it was a bowl of fruit or maybe Vector Cereal and greek yogurt.

While I was away traveling, it was sugary oatmeal or greasy pancakes (had no control here, so I ate what was given to me!)

And now, my breakfasts look like this…

This was  oats, chia, sunflower seeds, banana, berries and a few other add ins…

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Kale and an Egg

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Green Smoothie! My new favourite!

My recipe usually includes; KALE, banana, frozen or fresh fruit, almond milk, chia seeds, and any other veggie I have laying around.



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A friend from work also shared with me a delicious-sounding recipe for an evening more nutrient-rich green power smoothie (thanks Franny!)

2 cups kale
1 cup pineapple
1 whole apple (de-cored)
1 frozen banana (slice pieces of banana for easy access.)
1 inch piece of ginger
1/2 lemon
1 1/2 cups water (add more if to thick, can use coconut water)
1/4 cups orange juice
2 table spoons chia seeds
2 tablespoons ground flax
2 teaspoons maca
protein power (optional)

How good does that sound?

THIS recipe is also another good one to try! My problem is that I never have all of these ingredients, grr!

Omelet (lots of veggies packed into here)

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Green Smoothie AND and omelet! Best combo

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On-the-go. Bowl of mixed nuts and berries.

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There are still times when I accidentally skip breakfast or have a below-average meal, but I make a conscious effort to include something extra nutritious into my mornings.

The benefits (in my opinion) of having a power-breakfast;

  • You’ll be less tired throughout your morning, because you’ve energized yourself with nutrient-rich foods
  • Your cravings for certain foods later in the day will decrease
  • Looking and feeling more alive, instead of walking around like a zombie
  • Getting your day started on the right foot – with healthy foods at the core of this (by starting your day with lots of fruits, veg, whole grains, nuts, etc. you will hopefully be more motivated to continue this pattern for the rest of your meals that day!)

Maybe it’s time to give your breakfast a makeover?


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do it with an INTENTION

Take a moment and answer some of these questions.

  1. Why do you workout? Do you love the sport you play? Is it the only time that you get to catch up with your best friend? Is it to live a better life?

  2. If someone told you that working out has been scientifically proven not to make you lose weight or gain muscle, would you still do it?

  3. How does working out make you feel? Like you got run over by a bus (either in a good or a bad way), or like you’re on a ‘high‘ that nobody can bring you down from ?

(A conversation that I had after work this morning sparked these thoughts in my head).

I then had to question myself, “Why do I workout!?” (Not that I don’t know the answers – but it had been a while since a thought like this crossed my mind)

The gym that I work at is predominately a Muay Thai Training Facility. The owner wants everyone walking in that door to become a champion. Whether they’re old or young, fit or obese, a CEO or a retail store employeethey will become champions. So, there you have it – people walking through the door, no matter who they are, are there to become champions in their own life – inside and outside of training. That’s the kind of INTENT that keeps them coming back day after day after day. After talking to him about this, I too now want to become a champion!

Besides the spelling error in this quote, I like it.


Bringing more intent to my workouts will help me focus on why I’m really there – and why I devote so much time to all things fitness. I already know that I love it, but there are many many other reasons to keep me coming back to spinning, running, group fitness classes, outdoor activity, etc.

Finding those reasons and reminding yourself why right before a workout will keep you on track and keep you coming back for more by knowing that there’s purpose in your routine.

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new job !

Exciting could describe my day yesterday.

I am officially going to be a spin teacher on the Real Ryder bikes at a studio in Toronto… It has been my goal since I first tried a class on these amazing indoor spin bikes back in October 2012, and the day has finally come where I will have my own class to teach!

Curious what the hype is about these bikes? Check out this video of the studio…

Cool, eh?


Since I’ve been slacking on my recipes lately.. I’ll show you a few of my eats over the past week or so.


It’s been a struggle, but I’m trying to start my day with veggies some days of the week. Whether it just be some sauteed kale with my eggs, or hiding things in a smoothie – I want to get some hearty nutrients into my first meal.

This has been a slightly difficult change since normally I crave sweet in the morning (apples, bananas, berries, etc. is my ideal breakky)

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Omelet with red peppers and cilantro.

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Sauteed Kale and 1 Egg

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Same breakfast as the other day, this time with a greens and fruit smoothie

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Eggs sprinkled with my favourite spice, cumin.

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In my super smoothie: Almond Milk, Kale, Banana, Greek Yogurt, Pumpkin Puree, Chia Seeds and a few Nuts

Other mornings have been sub-par so I won’t bore you with those photos.

I’ve been noticing that I haven’t been extremely hungry some mornings when I wake up, and I know that it’s directly related to how much I eat after dinner and before bed. Often times, I’ll reach for a snack immediately after dinner – which I should really be taking as a sign of either a poor habit, sugar addiction, or unsatisfying dinners.

Instead of addressing any of these, I usually just look to satisfy the sugar cravings. Now that I know more about the potential causes of these cravings, I want to more consciously address the root cause and hopefully kick this habit to the curb!

Can anyone else relate to this? Do you get strong cravings for sugar immediately after dinner?


you’ve never seen a breakfast like this.

Can I interest you in some photos of my breakfast on Saturday morning?

If my blog were Twitter, I would #hashtag the following…

  • Bangcakes (somewhat like pancakes I would say)
  • Caramelized Bananas
  • Coconut Cream
  • Pineapple
  • Peanut Brittle
  • Coriander

Seriously, this was no joke. All of this goodness on one plate in front of me!

Healthy, no. Okay to have once in a while because it was food at its finest, YES! Life is too short to wish away meals like this.

I wonder how this would turn out if you made it at home…

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Pinch me, I must be dreaming this photo up!

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Dave’s breakfast also gets an A+…

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Thankfully, there was some working out involved in the weekend as well.

A circuit at the gym on Friday…

  • Warm Up: 30 Jumping Jacks, 30 Burpees, 30 more J.J
  • 24 alternating Lunges with Bicep Curls (8 pound weights)
  • 20 Squat Jumps
  • 2 x 45 Second Planks
  • 10 Box Jumps
  • 24 Reverse Lunges with Bicep Curls
  • 50 Mountain Climbers
    *If you’re unsure of what any of these exercises are, leave me a comment here

Repeat 2 or 3x, as you like!

Then, 15 minutes of cardio to finish it off (I did treadmill).

Today was a Lactic Threshold Test, so I was able to find out my VO2 MAX – I will share more about this later!

How was your weekend?

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Do you have those “White Spots” on your fingernails?


TGIF – Right? It’s been a long week, and I’m ready for the weekend ahead – even though I have very few plans (besides study/relax/drink red wine/and work).

Look down at your hand, okay – Now look at your finger nails... Any white spots?

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Ya, like those ones ! That’s my finger(s)…

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These white spots just started appearing ever since I’ve moved to Toronto (living on my own/cooking for myself now) – and have since gotten worse over the past few months.

Luckily, I now know what the issue is…

These white spots on fingernails often are a signal of LOW CALCIUM and LOW ZINC. My diet has certainly been changing rapidly over the past couple of years, so this makes complete sense that ever since I’ve been cooking for myself again (primarily vegetarian diet now – and maybe lacking variety of foods on occasion unlike when I was eating my Mom’s wonderful meals) that these have appeared.

Calcium, I think I get enough of through my dark green leafy vegetables (I eat lots of kale on a weekly basis) as well as dairy intake – But I certainly think I could have a deficiency of Zinc.

In my Encyclopedia of Nutritional Supplements by Michael Murray, he says the following…

“Marginal Zinc deficiency may be reflected by an increased susceptibility to poor wound healing… minor skin disorders including acne, eczema, and psoriasis… White spots on fingernails may reflect Zinc status…”

As a first step, I went to the grocery store straight away to buy a food that I know is extremely high in Zinc. That food is…

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They are one of the most ‘common’ foods containing high amounts of Zinc (second to Fresh Oysters.. but I’m not going to go fish for those!) Pumpkin Seeds contain 7.5 milligrams of Zinc per 100g serving – and you should be having about 15-20mg per day if you’re not deficient, or about 30-75 mg per day if you do have a deficiency.

Other foods high in Zinc are Ginger Root, Brazil Nuts, Whole Wheat and Oats.

Let’s hope that in 6 weeks, my white spots are gone. It’s nice of my body to give me such external warning signs before something goes terribly wrong elsewhere =-)

I’ll report back when/if things change while I become more mindful of my Zinc intake….

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Pizza Tips + One Goal of 2013, semi-complete!

First, let’s talk about the weather.

The sun in shining, I got to bike around without freezing my ass off today, and the Vitamin D is increasing my mood by the minute!

It’s amazing what a little bit of sunshine can do to your day. I challenge you to stop somewhere today, admire the view while soaking in the sun – and maybe even snap a photo of this gorgeous day – ahhhh euphoria.

In accordance with my Goals of 2013, I went to a Yoga class with a friend today. It was abseloutly amazing – even though I normally am not a hot yoga fan. Maybe because I hadn’t done it in a long time, but the peacefulness of it was exactly what I war craving.

My goal was to attend a Yoga class 1x per month, so far… success !

It was a much needed change from loud and energetic spin classes – and it reminded me that taking on a workout that is more relaxed and slow paced is really, really good for my body. For mind, body and spirit I think the yoga was awesome. (It may have helped that we got to go for free on complimentary passes, bargain!)



I got lots and lots of positive feedback on my post about my Homemade Pizza with Almond Meal Dough. So thank you for that! I love hearing from everyone whether it be good or bad feedback.

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Here are a few extra tips and pointers for you when you decide to make it.

  1. The ALMOND MEAL can be bought at a store such as Bulk Barn, or Bob’s Red Mill makes a pre-packaged one, which I bought (and spent an arm and a leg on) – but that being said, when you go by a pizza from Pizza Pizza, you’re spending WAY more…. Yepp !
  2. Pre-Cook your veggies before they go on your pizza (I sauteed mine in some coconut butter)
  3. Add any type of sauce or cheese to the base to your liking! Pesto, tomato sauce, mozza cheese, goat cheese – whatever you like!
  4. Don’t overcook it, or it will be really flaky. The dough is already quite dry.. Perhaps that was why Dave didn’t like it so much (I don’t mind the dryness at all though)  – you can help this by loading it with good toppings and drizzling some olive oil it once’s it out of the oven…
  5. You shouldn’t be alarmed if the dough is VERY sticky and wet before you press it onto the tray – that’s how mine was but it cooks up nicely!
  6. Please let me know if you do try, and how it turns out for you – I’m curious!


Homemade Pizza with Almond Meal Dough

Looking for your new favourite dinner?

I found mine last night Homemade Pizza on Almond Flour Dough.

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I have always hesitated to buy frozen pizzas from the grocery store because they are literally filled with preservatives and ingredients that you would never eat a whole bowl of if you knew what they did to your body.

Here’s an example of the ingredient list of a typical frozen pizza. There’s over 50 things written down!

My pizza only has 10 (and they’re all real foods!)

Let’s see… Dough conditioner, BHA, BHT (what is that short for?), modified food starch – these things can’t be good….


It’s amazing how EASY it can be to whip up your own homemade personal pan pizzas, especially with this recipe…

It involved NO yeast, NO wheat flour and NO sugar! Seriously, wow!

The recipe for the dough…


  • 3/4 cup of Almond Flour
  • 1 Beaten Egg
  • 1/2 tsp. Olive Oil
  • Freshly chopped garlic
  • Salt + Pepper

Mix it all up.

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Then, press it flat on a piece of aluminum foil – with some oil underneath so it doesn’t stick to the foil. I used avocado oil, but you can use what you like…

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Add your favourite toppings.

I added sauteed onions, garlic, rep peppers and zucchini – as well as some raw spinach at the base.

Then BAKE @ 375 degrees, for 15 minutes – until lightly browned.

Cut it up, eat and ENJOY!

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You won’t be disappointed! My roommate Alyssa also gives it the stamp of approval…

If you try it, let me know!

What toppings do you put on your pizzas?