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Month: December 2013

On the 5th day of giveaways…




Meal planning is one of the key ingredients in healthy eating. It also relieves the stress of trying to always figure out “what’s for dinner?” Keeping meals simple is the key to my success. If a recipe has more than 5 ingredients, I can very quickly loose interest as I chase 2 little men around the house. So tonight the giveaway is focused on meal planning! Mr.Spice is one of my favourite brands of sauces to keep in my pantry. It’s low in calories, low in sodium and super tasty! The BBQ sauce is amazing for slow cooked roasts and the Thai peanut sauce is  perfect for turkey lettuce wraps!  But we wouldn’t just give you sauce without something to go with it! So this item is paired with one of my favourite cookbooks, 365 Days of Quinoa. These two gifts are guaranteed to give you creative ideas and help you start your new year eating healthy!


Tonight’s giveaway is Mr.Spice Thai Peanut Sauce, Mr.Spice Honey BBQ and one of my favourite cook books 365 days of Quinoa


Click here for helpful tips on how to enter!




Serves 4


  • 4 chicken breasts, skinless, cut in serving pieces
  • 1/4 cup Mr. Spice Honey Barbeque Sauce
  • 1 tablespoon chicken broth, low sodium (or vegetable oil)
  • 1/2 small onion, chopped
  • 1 clove garlic, chopped


  1. Place chicken in a shallow dish.
  2. Mix ingredients and pour over chicken.
  3. Cover and refrigerate at least one hour, spooning mixture over chicken occasionally.
  4. Place chicken in ungreased oblong dish, and brush with marinade.
  5. Cook, uncovered, at 350 degrees for one hour, brushing chicken with marinade at least once.
calories 116
fat 1g
protein 22g
sodium 128mg
carbohydrates 4g
cholesterol 52mg





  • 2 cups vermicelli (or rice sticks)
  • 1/2 cup bean sprouts, fresh
  • 1 tablespoon lemon peel, grated
  • 1/2 cup peanuts, dry roasted
  • 2 cloves garlic
  • 1 medium carrot cut in 1 inch pieces
  • 3 egg whites (optional)
  • 1 large zucchini, diced
  • 4 large green onions, thinly sliced
  • 1/2 cup Mr. Spice Thai Peanut Sauce
  • 1/4 cup beef broth, canned, low sodium (or substitute low sodium vegetable broth for vegan pad thai)


  1. Soak vermicelli (or rice sticks) in hot water (over a low flame) until soft (about 30 minutes). Drain thoroughly.
  2. Cut noodles into shorter pieces.
  3. Blanch bean sprouts in boiling water (about 20 seconds). Rinse with cold water, dry on a towel.
  4. Trim ends from the lemon grass (see NOTE), and save 2 1/2 inches of the white core.
  5. Coarsely chop peanuts in a blender. Put on waxed paper.
  6. Mince carrots, lemon peel (or lemon grass) and garlic until carrots are pea-sized.
  7. Heat broth in a wok on high heat. Add carrots, zucchini and half of the onions. Stir fry for 1 minute.
  8. Add Mr. Spice Thai Peanut Sauce to wok.
  9. Add the beaten egg to mixture, and let set 30 seconds. Gently stir.
  10. Add noodles and bean sprouts.
  11. Stir fry until eggs are cooked and mixture is well heated. Mix in chopped peanuts, lemon/l and remaining onions. Garnish with cilantro, if desired.

NOTE: May substitute 2 stalks of lemon grass for the lemon peel.

calories 408
fat 12g
protein 16g  
sodium 225mg
carbohydrates 70g
cholesterol 0mg

On the 4’th night of giveaways…….

Congratulations Ashton for winning night 3 of our gift giveaway!!!

I love clean soaps and lotions! What do I mean by clean? Free of toxins and other chemicals I don’t even know how to pronounce.  I love that I can wash my hands and not worry about what my child might be ingesting when I touch his mouth. I love putting lotion on my skin knowing that it not only smells good but it’s taking care of my skin and body. Start with the simple things like Soap and Lotion! I love Everyone soap because you can use this as a hand soap, hair soap, bubble bath and whatever else you chose to wash! Pair it up with Everyone lotion and you have the perfect starter pack to a cleaner lifestyle for your family!

So Tonight’s fabulous giveaway is a 32 fl oz bottle of Everyone Citrus Mint Soap and Everyone Coconut lemon lotion.




 The Benefits of Using Organic Soap Products

  • Organic soaps are generally not tested on animals. The all-natural organic substances in soap are easy on sensitive skin, and can soothe the reactions.
  • Natural and organic soaps don’t cause the dry feeling that you can experience with commercial, non-organic soaps.
  • Organic soap products are made with natural, organic substances that don’t support chemical companies or GMO farmers. An investment in organic soap products is an investment in avoiding toxins harmful to your skin & to the environment.
  • Organic soap products will leave your skin feeling clean & moisturized, and give you the peace of mind to know that you’re doing a good thing for yourself & your family.
  • Reducing toxins in one area helps your overall living environment.


     Thank you Natures Fare Markets for making this post possible

Thank you for all your shares and congratulations to all of the winner’s so far!

Some of you are struggling to figire out how to share, so here are the simple sharing tips!

For sharing from the BLOG PAGE-

At the bottom of the blog post there is a SHARE & Like button.

Press Share and chose your social media avenue

For sharing on FACEBOOK-

You can share the post by pressing the share button on the blog post

Tag Rachel Doell or Dailyroutineblog in the comment box

For sharing on Instagram

Repost gift giveaway photo

Tag Rachel_Doell & naturesfare

For sharing on Twitter

Retweet the current gift giveaway

Have fun entering!!!!!

On the 3rd night of giveaways…


Congratulations to Katie Clayton for winning day #2 of our gift giveaways!!

Time for more gifts!!!

Over the holidays I came across an amazing recipe for Raw Vegan Truffles, which I shared with you in a previous post (see link below). These tasty little treats have now become a staple in our home. Packed with healthy, raw ingredients, they make great snacks for my boys and perfect gifts for friends. When something so simple to make tastes so great, it’s worth talking about again!

Raw Vegan Truffles

(add 1-2 TBSP of vanilla powder to this recipe for the additional super food benefits)

My 3rd must have for 2014 is healthy baking products!

 Tonight we are giving away Organic Traditions Vanilla Powder and Nutrition in Nature Raw Orgainic Virgin Coconut Oil !


Why are these products a staple in my kitchen?

Health Benefits of Vanilla Powder

Advantages of vanilla are not only restricted to its refreshing taste and smell, but it also has numerous health benefits.


  • Helps overcome nausea
  • Helps in weight loss – curbs food cravings as vanillin releases serotonin
  • Reduces depression, anxiety and stress
  • Regulates menstruation
  • Helps in healing wounds
  • Potentially help prevent cancer due to its antioxidant properties
  • Reduces risk of breast cancer
  • Potentially helps in improving neurological disorders like Alzheimer’s disease and Parkinson’s disease by offsetting damage cause by peroxynitrate formation  
  • Stops sickling of blood cells – a type of cell deformation that causes sickle cell anemia
  • Helps prevent memory loss
  • Improves body immunity                                                                                  
  • Acts as a stimulant and helps in the secretion of male and female hormones (testosterone and estrogen)
  • Helps preventing allergy related to hypersensitivity
  • Cures, sinus, cough and congestion
  • Cures inflammation and hyperactivity of various body systems (Respiratory, circulatory, digestive, nervous and excretory system)
  • Reduces inflammation caused by convulsions and fever
  • It is an anti-mutagen and anti-carcinogen
  • It can be used to treat stomach pain and ulcers
  • Helps prevent tooth decay
  • Strengthens skin against chapping and dryness


Health benefits of cocnut oil





How do you enter?!

You must share this post on a social media site and tag dailyroutineblog and Nature’s Fare Market.

The more shares the more chances you have to win!

Make sure to follow dailyroutineblog and Natures Fare Market on social media for easy sharing and tagging

Remember you must tag in order for us to keep track of who entered! 

The winner will be chosen tomorrow evening!








On the first day of giveaways…


Merry Christmas Eve!!!

Thank you all for being so patient for this first draw! Life never seems to go exactly how we plan it to right? Troy woke up yesterday morning feeling anything but great and the last two days have been filled with lots of lemon water, probiotics and every other natural bacteria killing element I can make him swallow. Sometimes you just need to slow life down and make someone a warm cup of lemon water. Tonight I’m happy to report his health is returning and I will soon have my husband back.

On that note lets celebrate and give stuff away!

I wanted to do these 12 days of giveaways to say thank you for all the support you have given the blog through your reading, e-mails, comments and feedback. Your personal messages have inspired me everyday in my writing and in this up and coming year of planning.  Natures Fare Market has not only been a huge support for the blog, their staff have spent hours teaching me about products, answering questions and encouraging me to try new things . Thank you Natures Fare for all you do for our community and the investments you make in our lives through your community support and education.

Because everyone was so patient, we are giving away an extra special package tonight! I have personally chosen these 12 items as my must haves for 2014! I hope you enjoy these products as much as I do!

Thanks to Natures Fare Markets and 30 Minute Hit Kelowna for our first give away! A bag of Sun Warrior Raw Vegan Protein Powder and a One Month Membership to 30 Minute Hit Kelowna!

100% Raw Vegan

83% Pure Protein 

*Complete Amino Acid Profile 

HypoallergenicNon-GMO, Gluten Free

When choosing a protein, I’m looking for these key benefits (above) and whether or not it is safe for toddlers to ingest. Because Sunwarrior Protein is so digestible, it can be easily assimilated by infants! McCarthy and Bennett are constantly taking sips out of my drinks so being mindful of their stomach is so important!

30 Minute hit is one of my new favourite workouts. This combination of kickboxing/cardio will work you over and have you smiling at the same time.  I genuinely look forward to this workout so much! I walk in, shut my brain off from everything else in my day and swing!  Your going to love this place!

How do you enter?!

You must share this post on a social media site and tag dailyroutineblog and Nature’s Fare Market.

The more shares the more chances you have to win!

Make sure to follow dailyroutineblog and Natures Fare Market on social media for easy sharing and tagging

The winner will be chosen tomorrow evening!

Thank you once again to Natures Fare Markets and 30 Minute Hit Kelowna for being a part of blessing people this holiday season!

I leave you with a short clip of me taking on B.O.B at 30 Minute Hit.

Merry Christmas Everyone!

Only you can change you…


These past few weeks have been a complete blur! It has taken everything inside of me not to find a permanent spot on the couch every night, snacking on Christmas cookies and avoiding all the work needs to be done now that my little men are asleep. Sometimes the things I encourage my clients with every day are the same things I should be repeating back to myself. This past week I have taken some extra time to go over previous training journals, inspirational multimedia (including the Sesame Street video from a long time ago) and have payed way more attention to the words I speak over my days. The moment your brain wakes up, it is filled with whatever thought you allow to bounce back and forth. I think we can all agree, some days are easier then others. Some have more sleep, the perfect meals and the most amazing workouts! And some weeks we go through a complete drought of healthy choices. Whatever your week has started to shape up to be, remember you control your thoughts, your will, your goals and most importantly, your attitude! Everything you chose upon waking up tomorrow morning will set your mind, body and spirit in motion for the day. Your brain can only hold 1 thought at a time, make it a good one!!






Post filming and photo shoot


 photo taken 12-12-13

Today I hit three weeks post filming and photo shoot. To say the road after the training for this goal has been easy would be lying to you.  After the adrenaline wore off, I was faced with the big question…What now? My greatest piece of advice would be to debrief with a trainer, mentor or good friend. Talk about the process, your takeaways, the things you loved and the things you would have done differently. Also re-establish your goals. What are you working towards now? Do you want to maintain, strengthen an area that is weak or totally change your style of training? Whatever it may be, make sure you have a fresh set of goals. This will keep you motivated and when coupled with honest communication with someone you trust, you can be sure you are setting yourself up for success!

Where did I struggle and what am I currently working on?

 On the weekend we filmed I was totally happy with my body and felt great about the work I had put in, but I knew there was still work to be done. In my previous blog post I talked about the training process and my body fat results. I knew before I got my body fat results back that although they would be low, my lower body still had room for improvement. This is a challenge for me due to the low testosterone levels in my body, but like all challenges I face, it is just a mountain I need to climb to build a strong and defined lower body. Nothing is impossible, you just need to find the right tools and experiment a lot! With that being said, my new training schedule for the next 6 weeks includes a ton of heavy lifting for the lower body and plenty of carbohydrates and protein to feed the muscle. Adding more food to my diet after the shoot was actually really hard. I was already consuming a lot of calories and then to increase them again was a bit of a mind game for me. I loved the way I looked when I filmed, but the reality is I do need to come up slightly from 6% body fat to build real muscle in my glutes and hamstrings. So as of today I’m officially 4 pounds up from my shoot (my goal is to stay around this weight) and I’ve been killing my lower body 3 days a week with heavy workouts (6-8r reps, 4-5 sets). My new goals are out in front of me and I’m determined to push until it meet them!

Will I ever be content?

I’ve received multiple messages and have had many conversations lately where people have asked If I will ever just be content with the goals I have reached , my current body and would I ever just relax!? My answer…Absolutely not! I love training and I also love the science behind what the body is capable of when put to the test with different styles of training. When I became a trainer I made a commitment to my clients and myself to always stay fresh, try new things and never lose the passion for learning. I love experimenting with my own body as a test subject, which makes my new findings that much more personal. This fuels my desire to always be learning and searching for the more efficient ways to train.

To keep my holidays healthy, I curb my sugar cravings with healthy desserts like the one posted below!


 1/2 cups unsweetened organic shredded coconut

2 egg whites

1/3 cup xylitol

1/3 cup Dark chocolate chips

Two Bananas wrapped in foil

1 bag Gluten free, non GMO, Lactose free Marshmallows

1/3 cup unsweetened carob chips

Mix the first four ingredients and spread in a foil-lined pan. Bake coconut mixture and bananas in oven at 350 degrees for 30 minutes. Banana and coconut mixture will be brown. Take bananas out of skin and spread on top of coconut mixture. Top with marshmallows and carob trips. Place back in oven on broil until marshmallows are browned. Enjoy!

Staying healthy for the holidays


Mission Group/BigsteelBox 2013 Christmas Party


Staying healthy for the holidays is always a challenge unless you have the proper tools. Before I started educating myself on how to keep my immune system healthy, I would literally get the flu every year right before Christmas. My Decembers were filled with planning family dinners, running to one Christmas party after the other and consuming lots of holiday sugars on the weekends.  Last year, after having Bennett, my immune system was so low that I ended up getting so sick I had to go to the hospital…I knew I needed to change something! What was the answer to this question of staying healthy over the holidays?!


Digestive disorders happen when the balance of friendly bacteria in our intestines is compromised. This can happen from infection or after taking antibiotics.. Intestinal problems arise when the lining of the intestines are damaged. This is where probiotics come in and help! “Probiotics can improve intestinal function and maintain the integrity of the lining of the intestines,” says Stefano Guandalini, MD, professor of pediatrics and gastroenterology at the University of Chicago Medical Center. These friendly organisms may also help fight bacteria that cause diarrhea. When are gut is happy and healthy, our body receives more nutrition from our foods, vitamins, minerals and builds up our immune systems. Introducing good bacteria “probiotics” challenges our immune systems in a positive way!

What probiotics do I use?



For the little men in my life I use Flora Baby. Every morning I put a little scoop in Bennett and McCarthy’s water/juice. I know making decisions for our children’s health can seem overwhelming and costly at times, but this product is worth your investment! Your stress levels will go down because the bacteria at daycare, Sunday school and the playgrounds is not as scary when you know your child’s immune system is built up!

More information.




 For myself I choose Pro-Biotik 15B. When it comes to Probitics, there are tons of options and lots of confusion to go along with it.

What to look for in a probiotic? 

A well-know and trusted brand 
Choose a probiotic supplement from a trustworthy manufacturer which provides research and thorough information about the product.

Billions of live bacteria at the time of expiration
15 billion and upwards of live probiotics in each capsule is a good recommendation. Look for a supplement that displays potency at time of expiration. A lot of the ingested microorganisms won’t survive through the gastrointestinal tract, and more bacteria usually means better survival rates.

Several different bacterial strains
Different strains of bacteria have different survival rates and health benefits. Choosing a supplement with strains from different groups of probiotic bacteria will be the best bet in ensuring optimal results.

Well-researched strains 
The health benefits of certain microorganisms have been well documented through research and clinical trials. Each manufacturer should be able to provide proof that their probiotic supplement contain well-researched and health promoting strains of bacteria.

Acid and bile resistant
The stomach acid and bile will kill a lot of microorganisms. Selecting a probiotic supplement with acid and bile resistant strains will ensure optimal survival.
Some probiotic supplements have enteric coating or other delivery systems that are supposed to ensure survival. Using these types of delivery systems raises some concerns:
– Their effectiveness varies and few manufacturers provide proof that their coating ensures survival
– If these microorganisms aren’t supposed to survive through the GI tract, is it wise to artificially ensure their survival?
– Some enteric coatings use synthetic ingredients
– Beneficial microorganisms from natural sources don’t have any enteric coating.

Learn more: http://www.naturalnews.com/036642_probiotics_supplements_bacteria.html#ixzz2n6544x40


When putting this post together, I was thinking over some of the events, Christmas parties and times with friends and family that I’m so glad I have been a part of. I came across this video from my friend Alanna’s wedding and had to share it! This is a perfect example of moments I’m so glad I did not miss! I hope this brings a smile to your face.

Thank you to Nature’s Fare Markets, for making today’s post possible.

Family photos


Photos: by Clayton Arnall 

Throughout the process of planning family photos, I mulled over many ideas… Fall theme, Christmas theme, street style, gangster style, in a field looking peaceful and free…I’m pretty confidant in saying, I had thought through every possibility.Then I decided, I just wanted us.  There is something so beautiful about a photo that captures a true smile, a real laugh or the true innocence of a child.  I decided to share a few of my favourite shots tonight, some are staged and some are not.

Thank you Clayton Arnall for capturing these moments .



Movember Birthday & Gluten Free Cupcakes



This past weekend was filled with christmas parties, family photos and most importantly Bennett’s birthday celebration!  Movember was our theme & gluten free cupcakes replaced the cake this year.

For the cupcakes:

  • 3 cups Bob’s Red Mill Gluten Free All Purpose Baking Flour
  • 1 3/4 Honey and Maple Syrup mix
  • 3/4 cup unsweetened applesauce
  • 1 tsp xanthan gum
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp kosher salt
  • 3/4 cup coconut oil, room temperature,
  • 4 eggs
  • 1 cup buttermilk -made out of coconut milk and apple cider vinager
  • 2 tsp vanilla