Friday, January 13, 2012

A Quick Weekday Breakfast That Can Be Prepped in Advance

Mini Ground Meat and Mushroom Quiches

These crustless mini quiches are like portable omelets that can be made in advance for those pressed for time in the mornings. Provides protein and healthy fats. Try combining a few of these with a handful of raw nuts for a great breakfast. Other veggies can be added for more nutrients and fiber.


> 8 ounces ground beef or ground turkey.
> 1 teaspoon extra-virgin olive oil
> 8 ounces mushrooms, sliced
> 1/4 cup sliced green onion
> 1/4 cup shredded cheese of choice
> 1 teaspoon freshly ground pepper
> 5 eggs
> 3 egg whites
> 1 cup 1% milk


1) Position rack in center of oven; preheat to 325F. Coat a nonstick muffin tin generously with coconut oil. (suitable for high heat) or use muffin tin liners

2) Heat a large non-stick skillet over medium-high heat. Add turkey or beef and cook until golden brown, 6 to 8 minutes.

Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the ground meat. Let cool for 5 minutes. Stir in green onions, cheese and pepper.

3) Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the meat mixture into each cup.

4) Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Wednesday, January 11, 2012

Small Group Yoga - Try The Difference With A Small Group. 2 Spots Remaining

Stress release, flexibility, blood flow, deep breathing and energy balance. Our Yoga program allows for a max of 8 participants to allow for a more personal experience.

Start Date: January 17 for 8 Weeks

Day: Tuesdays
Time: 7 to 8pm
Location: Clarington Wellness Path in Bowmanville
Cost: $84.75 taxes incl.

Contact me at for details or to register. Room is available for 8 participants.

Tuesday, January 10, 2012

A Quick and Healthy Weekday Dinner Recipe...

We use this recipe ofter during the week when we are a bit pressed for time. Makes for great leftovers. It provides quality protein, healthy fat, fibre and other nutrients. Feel free to throw in whatever veggies you have. Also a great meal for when you are craving something with lots of flavor...

Quick Thai Chicken Curry


2 cans coconut milk (full fat version)
2-3 tablespoons red curry paste
3 boneless, skinless chicken breasts cut into cubes or other meat
2 small cans of water chestnuts
1-2 cups of fresh green beans (frozen is ok as well)
1 large red pepper
3 green onions
1 cup fresh cilantro


1) Using a large skillet bring coconut milk to a gentle boil and add red curry paste and chicken
2) Cook on a gentle simmer until chicken is thoroughly cooked. About 5 minutes
3) Add water chestnuts, green beans, onions and red pepper and cook until tender – about 5 mins.
4) Remove from heat and garnish with fresh cilantro.

Saturday, January 7, 2012

Whitby Small Group Boot Camp - 2 spots available

We have 2 openings left for our Whitby boot camp registration. This class is small enough to receive personalized attention and feedback to prevent injury. You will receive an intensive work out with proper modifications. Start date is Janaury 17.

Day - Tuesday (6 weeks)
Time -  7 to 8pm
Location - Whitby (Garrard/Rossland)
Level - Beginner to Advanced

This is a small group of roughly 8 people in a private setting. Excellent for those that prefer this type of atmosphere.

Email us at to register or for more info.

Wednesday, January 4, 2012

Bowmanville Indoor Winter Boot Camp - Starts January 11. Serious Fat Burning!

We're excited to be starting our 2012 Indoor Winter Boot Camp!

Our slogan for this year is 'Serious Fat Burning!' Coming out of the holidays is a perfect time to capitalize on a fresh frame of mind, get focused and start producing some serious results.

What can participants expect?
  • fat loss
  • muscle tone
  • core strength
  • improved cardiovascular conditioning
  • better blood sugar control
  • elevated metabolism
  • improved athletic performance
Our Boot Camp is for anyone who wishes to achieve the above results.


Days - Monday and Wednesday
Time - 7pm to 8pm
Dates - January 11 to March 28 (no sessions Feb. 20/22 and March 12/14)
Location - Harold Longworth Public School, 350 Longworth Ave L1C 5J5


9 Sessions (1 x per week) - $135 plus HST = $152.55
18 Sessions (2 x per week) - $230 plus HST = $259.90

To register or for more info;


Please register ASAP as spaces are limited. New members are entitled to a free trial session.

Tuesday, January 3, 2012

Cedar-Ridge - Your Online, Local Source for Natural Food, Health and Home Products


Your On-line, Local Source for Natural Food, Health and Home Products

Cedar-Ridge (CR) offers a selection of gluten free, sugar free, natural and organic food, as well as health, home and personal products.

Cedar-Ridge is committed to encouraging a shift in the way that we eat and live. Whether you are trying to change your diet or looking for better alternatives and substitute products that help you (and your family) transition to a healthier way of living, Cedar-Ridge seeks to support you.

With a growing awareness that food and product choices can have a positive or negative impact on health, Cedar-Ridge attempts to select products that are minimally processed, containing natural and whole ingredients. Cedar-Ridge advocates “Conscious Consumerism”, providing information to aid you in making informed choices. When available, ingredients as well as additional information (i.e. Canadian Company, Organic, Sweetened, Gluten Free, etc.) are listed in each product description.

Making healthier choices is a process – it takes time to change habits. With a few adjustments, a healthy lifestyle can be easy, affordable and rewarding. Cedar-Ridge provides regular cost-saving tips, information, recipes and promotions to help you along the way.

Cedar-Ridge’s prices are kept low with only a nominal delivery fee of $5 anywhere in the Durham Region. While companies like or offer free shipping, the cost to ship is buried in the price of the products. Compare and see the savings add up quickly.

Cedar-Ridge supports Canadian companies and products as well as local agriculture. CR now offers a weekly Natural Meat, Eggs and Bread Delivery Program throughout the Durham Region at a discounted rate.

Enjoy free delivery in the Durham Region when you make your first purchase with Cedar-Ridge. Use coupon code: CR-NM.

Contact us for more information:

Monday, January 2, 2012

Quick Post Holiday Nutrition/Lifestyle Ideas for Great Health

A few quick ideas to help normalize your system after the holidays...

1) Lemon water first thing in the morning on an empty stomach - will help to alkalize your system. Lemons are acidic but become alkaline once they reach the bloodstream. Most 'holiday' foods are acidic and it is important to keep our bodies alkaline for good health. Will also help flush toxins from the bowels.

2) Quality fibre - it's safe to say that the digestive system is treated like a red headed step child over the holidays. Flush out your digestive system to help clear toxins. Ground flax seed with ground chia works well - about 2 to 3 tablespoons in water. Psyllium works well for some but not everyone. Remember to take lots of water.

3) Set a sleep/wake pattern (if possible with your work schedule). Irregular sleep and wake patterns have been linked closely with weight gain and fluctuating energy levels/mood. Get your body back to a sleep/wake routine ASAP.

4) Consume consistent protein and healthy fats. Your blood sugar is most likely up, down and all around. Simple carbs will do that every time. Protein and good fats digest slowly and allow your blood sugar to start to stabilize. If you have gained weight around the mid-section, love handles or under the shoulder blades you need to start paying attention to your blood sugar.

5) Set a stress management strategy. Jan/Feb are a rough time for most people. Bad weather, holiday bills and the inevitable poor play of the Toronto Maple Leafs all cause stress which leads to a variety of other health issues. How are you going to combat stress this Winter? (Hint, hint - Boot Camp)

Happy New Year and All the Best for 2012!!!!!!!!!!!!!!!