Home » Daily Routine Blog » February 2015

Month: February 2015

Perfect Scones with Cherry Jam: Tasha’s Kitchen

DR-Scones-3 Gluten free, Grain free, refined sugar free, dairy free.

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

I really love to have jam around. I like to spread it on gluten free toast, fresh healthy muffins, or in this case, mixed into my scones to jazz them up a bit!  I don’t like eating the jam at the store because it’s full of refined sugars and is heated so much that the fruit no longer has the natural beneficial enzymes.  So, what do I do when I still want to eat jam? I make it of course. This is going to be one of the easiest things you’ll ever make.  You’re gonna love having this jam around for various things, your first enjoyment of it will be with these delicious scones! They are not too moist, not too dry, just perfectly yummy.


ingredients for jam:

  • 2 cups fresh or frozen cherries ( I like to get frozen organic cherries because they’re already pitted for me!) (Also, don’t forget you can use fruit you like. I also make this with strawberries, raspberries, blackberries, apricots….)
  • 1 TB chia seeds
  • 1 TB raw honey, or maple syrup, or liquid coconut nectar.  (You can also use stevia, coconut sugar, or xylitol, but I like using a liquid sweetener the best for this.)


ingredients for scones:

  • 2 cups blanched almond flour
  • 1/2 cup tapioca flour
  • 1/2 tsp salt
  • 1/2 tsp baking soda
  • 1/2 cup coconut oil at room temperature
  • 2 eggs
  • 3/4 tsp apple cider vinigar
  • 3 TB cherry jam
  • 2 TB coconut sugar
  • 4-6 drops liquid stevia
  • 1tsp cinnamon
  • 1 tsp vanilla


Directions for jam:

Place all ingredients in a blender or food processor until blended to your liking. You may want to leave it a bit more chunky like me, or make it smoother. Store in the fridge in a sealed container for about a week. Put any  jam that you don’t think you’ll use within a week in the freezer for use later.

Directions for scones:

Place all dry ingredients in a  bowl and mix well.  Add the coconut oil and mix with a fork or your hands until it’s sand-like texture, there may be some smaller, and slightly bigger pieces of the coconut oil but for the most part, it’s pretty uniformly mixed in. Place the wet ingredients in a bowl and mix well. Add the wet to dry and mix until there’s no dry parts left. Then fold in the jam.

The dough will make about 8 scones depending on how big or small you want them. I just used a 1/3 cup measuring cup and plopped them onto the baking sheet. If you’re feeling more fancy, feel free to shape them into your desired shape like a triangle.  Bake for 15 min at 350




Beauty From The Outside In-With Nicole Malko

2015-02-25 07.18.35 1_resized
ATTENTION WOMEN EVERYWHERE! Thinking about cleaning out the pantry and fridge, but terrified of seeing perfectly great products fall into their compost-y grave? Chances are you might be thinking of turfing some gems that can be turned into a home remedy to benefit your beautiful selves. As someone who has been working in the cosmetics / beauty industry for 9 years by no means am I going to muddle my own lipstick out of berries, that’s silly , and my mantra is your only as good as your last lipstick. Home remedies however, are a great way to improve the quality of our hair & skin  by utilizing simple ingredients to target specific needs. I’m here to share with you some easy peazy recipes that will enhance your features , and reduce our carbon footprints.
First things first, as cliche as it sounds, we are all different. Just because it works on your best friend, does not mean it will work for you, so take time in selecting your ingredients.1) SKIN: this is our largest organ, skin is complex and personal. We all do have one thing in common with our skin, and that is that we want it conditioned, hydrated and soft to he touch. A lot of people are spending $25 dollars for some coffee grounds in a bag that you get to use 5 times and then its gone faster than a small cup of joe. Coffee scrubs are a fantastic way to combat dry skin, brighten skin, reduce pigmentation ( darkness of veins ect) and reduce celulite.
2015-02-25 07.18.45 1_resized
All you need is:
10 minutes of time
1 cup coffee grounds (I prefer unused, but you can use brewed)
3/4 cup of melted coconut oil
1 tablespoon of fresh lemon juice
2 table spoons of brown sugar
essential oils
patience to clean a shower afterwards.
2015-02-25 07.18.55 1_resized
Using your coffee grounds unused make for a more aggressive exfoliate, I’m dry like the desert so I really appreciate it. Where as using them previously brewed makes it a little more soft. Your essential oils should be chosen not only by preferred scent, but what your skin needs; lavender for sensitive skin, rosemary oil is great for damaged / scarred skin ect . Essential oils are also beneficial to our internal organs when utilized externally. Happy on the inside, happy on the outside. PS: your shower will become a slip and slide, so I advise everyone to not try to improve their tree pose in the shower while using a coffee scrub, and it drains just fine 🙂 Coffee scrub keeps for about 6-8 days in the fridge or a cool dark place like under the bathroom sink.BATH SOAKS: Sometimes a lady just needs a date with a bath. If you have an old flower arrangement  hanging out around the house this would be a great time to “nip it in the bud” . Bath soaks not only stimulate the well being of our minds through aroma-therapy, but be-rid of old scaly skin cells and replenish what lies beneath.All you need is:
a bathtub
hot water to fill the bath tub
1/2 of honey ( if you do not use honey, consider using chamomile tea )
2-3 large rose heads
1/2 a liter of milk ( you absolutely can use coconut or almond milk to avoid compromising any kind of allergies or dietary preference)Run the hot water, place milk and honey into the bath first to let it melt into the water. Honey contains natural healing properties and milk will condition and nourish the skin. Add rose petals into the bath right prior to submerging yourself into your blissful bath, and forget about everything on your agenda for 25-30 minutes. Add bath salts to assist with any aches or pains.  Soon enough the only ache and pain you’ll be experiencing is regret as to not doing a bath soak sooner.2) HAIR: I’ve always envy’ed those women who have time to get a trim every 4-6 weeks. As a gal on the go, I admit my agenda doesn’t allow it to happen as frequently as I should ( my stylist gives me the side eye every time I see her ). While waiting for your milk bath to fill, poke your head into the fridge and see what you have to benefit those locks. There’s so many remedies for hair, but I’ll address two common needs and the easy solutions to improve each, for everything in between : Pinterest.

2015-02-25 06.46.45 1_resized
Dry scalp / hair , All you need is :
1 half an avocado mashed
1 tablespoon olive oil
1/4 cup of tea (  blondes should use chamomile to brighten their blonde, brunettes should use black teas to enrich shine and color)Mix together, wrap up in a shower cap, let sit for 25-30, and shampoo out. Make sure to REALLY shampoo, like, pretend it was the last shampoo you’ll ever do. It’s not only important to remove all the product but to really stimulate the scalp.
2015-02-25 06.46.34 1_resized

Oily / fine hair, all you need is:
2 cups apple cider vinegar
2 table spoons of lemon juice
3/4 cup water
spray bottle .This remedy isn’t the most pleasant to the nose, but don’t pass it up because of the smell! After you mist the hair until damp, let sit for 15 minutes. Rinse with your shampoo (Note: if you have oily hair , try avoiding silicone anything , products that are too protein rich, and also products with added oils . Products that are more astringent, things that contain pepper mint or citrus’s are awesome)Each one of these remedies you can find on the internet. These remedies are ones that my friends have used, praised and shared, and then I’ve taken and manipulated them to whats best for me. That’s the great thing about home remedies, you can can really cater them to yourself. Through my knowledge of skin however, it allows me to know whats actually beneficial vs. what just sounds cool so I’m going to use it. Home remedies perform best when you are actually using what your body is needing.  As we live in the age of smart phones, there is no excuse as to why we can’t google the benefits to our essential oil choices, or what to avoid as ingredients to improve our luscious locks. I’m a firm believer that every woman is beautiful, and beauty comes in a variety of shapes, sizes , textures, colors, heights and styles. Every woman deserves to feel like a goddess – it can all start at home .Nicole Malko-A.K.A-My makeup artist and friend.



” Name is Nicole Malko age 27, I’ve been working for a leading cosmetic brand for 9 years. With alot of hours put into interacting with women and men, I’ve discovered that we are all too quick to judge ourselves and our features. Since being involved with many avenues of make up and building a loyal clientelle base I’ve become very passionate about making people feel beautiful. We have it hard enough as it is! . I do what I do to not transform someone, but maybe to adjust the way they see themselves. ALSO! I preech the gospel of food + beauty being totally married. Diet + home remedies are my jam! The only way to get these at home solutions are to share them, enjoy 🙂 ”

Back Rows: Exercise Tips

Goal of Exercise:

By strengthening your back, you improve your posture and spine stability. A strong back also reduces the likelihood of lower back-injury in the future.

Muscles Worked

  • Trapezius
  • Latissimus Dorsi
  • Erector Spinae
  • Rear Deltoids
  • Biceps
  • Forearm Flexors


  • Abdominal muscles
  • Lower Back



TRX Workouts

TRX Push Ups: Exercise Tips

TRX workouts are an amazingly diverse way to get in a workout at home or at the gym. Back in the 90s, Randy Hetrick, a former Navy Seal and Stanford MBA, developed the Total Resistance eXercise, which we know today as the TRX. The core functionality revolves around suspension training, or using one’s own body weight to act as the resistance in an exercise. Today, you’d be hard-pressed to find a gym that doesn’t offer a TRX class or a bookstore that doesn’t have at least one training manual based solely around the TRX’s suspension training system. As with any piece of exercise equipment, there are going to be lovers and there are going to be haters. I just so happen to be a lover, and here’s why. Read more here.

Lentil boats: Tasha’s Kitchen


Vegan, gluten free, refined sugar free, grain free.

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

This is an easy meal thats great for lunch or dinner! It’s comforting , rich and filling! Yep it’s still winter so bring on more comfort food for this gal.  I like mine spicy but you can customize your spice to how you like it. Enjoy this easy, tasty, meat-free meal! I promise you won’t miss the meat.


ingredients for Cherry layer:

  • 2 cups cooke lentils
  • 1 medium onion
  • 2 stalks celery
  • 1 large sweet pepper
  • 1/4 cup sundried tomatoes
  • 5 carrots
  • 1tsp thyme
  • 2 tsp herbamare (or salt and pepper to taste)
  • 1 large can chopped tomatoes, or  your favourite tomato sauce. (sometimes I use Amies organic tomatoes sauce)
  • pinch of cayenne to taste
  • 1tsp curry powder
  • cooked yams


Cook the lentils on their own until tender.  In a large pan sauce all the veggies and spices.  Mix it all together, simmer for another 15 min at least. Serve over cooked yams cut in half.   You could also serve over spaghetti squash, zucchini noodles, or any other type of squash.


Bicep Curl: Exercise Tips

Goal of Exercise:

The bicep curl is a great way to create lean muscle definition throughout the arm while improving strength. Whether your goal is to improve your strength for sports and other exercises like tire flips or you just want to look strong while lifting your groceries with ease. This is an exercise you will want to include in your training program.

Muscles Worked

  • Bicep
  • Forearm
  • Stabilizers
  • Abs


Postpartum Sex?!

“Let’s talk about sex Baby, let’s talk about you and me……..”

If you are a new Mommy you may be excited about February being the month of love. But if you recently had a baby, you may be anxious about having intercourse with your partner. Know that you are not alone in feeling this way.

Let’s talk about the taboo issues surrounding postpartum sex:

1.You just had your 6 week postpartum appointment with your Doctor or Midwife and they “cleared’ you to have intercourse. Many of my patients do not feel ready to resume sexual relations with their partner at 6 weeks post delivery. Your body has been through many significant physical changes and it’s important to wait until YOU feel ready to be intimate with your partner. Your altered body image may make you shy away from wanting to be naked with your partner. Be compassionate with yourself and remember it’s normal if your body looks and feels different. Your hormones have been on a massive roller coaster ride and your libido may take up to a year to return to normal.


2.You have vaginal pain during intercourse. This can be due to several reasons. If you had an episiotomy or vaginal tearing then it will take at least 6-8 weeks to heal. If remaining vaginal scar tissue is causing tension then a pelvic floor physiotherapist can educate you how to do perineal massage and internal trigger point release of tightened muscles and connective tissues. Sometimes pain is caused from pelvic floor muscles spasming or holding in a contracted state. Muscles can be contracted from the pelvis being out of alignment, from faulty posture or from pain/trauma experienced during the delivery.

Pain can also be caused by vaginal dryness and thinning of the vaginal walls due to low estrogen levels. Low estrogen is common during breastfeeding so use extra lubricant if needed.

In my physiotherapy clinic I treat many women with tailbone, pubic bone, hip or low back pain so certain intercourse positions can be extremely painful. Keep an open dialogue with your partner. You may need to be inventive and try new sexual positions that you’ve never tried before. Use lots of pillows. Positions that allow the female’s legs to be fully supported are usually the best. For example: spooning with your partner behind you and pillows between your knees

Having a c-section doesn’t necessarily mean you’ll be pain free. Many women feel vaginal or cervical pain with deep penetration which can be due to c-section scar tissue or adhesions. Obviously, these women may also suffer from low estrogen and vaginal dryness.

3.You can’t control your bladder and you leak urine during intercourse. One third of women with urinary incontinence avoid sexual intercourse because of fear of leakage during intercourse or orgasm. Seeing a pelvic floor physiotherapist can help you learn how to strengthen your pelvic floor muscles and ensure that you’re doing your Kegels properly. Over 50% of women do their Kegels incorrectly. It’s important to exhale as you contract the pelvic floor and inhale to release the contraction. Many women have muscles with poor coordination and poor endurance after pregnancy so it’s important to re-gain full function of these muscles.

Low estrogen levels postpartum can further increase incidence of urinary leakage during sneezing, coughing, exercise and intercourse.

  1. Your ability to orgasm has changed. This can be hormonal but also due to decreased pelvic floor muscle strength and tone. Pelvic floor muscle exercises can help but it’s also important to re-educate the associated deep core muscles and diaphragm. Many women don’t breathe properly during intercourse which immediately impacts their pelvic floor power. Again, don’t be afraid to try different sexual positions. Overflow muscle activity from the inner thighs and gluts can intensify an orgasm so using all these muscles as a team is key.

Don’t be afraid to try a vibrator. Unfortunately, the postpartum changes in hormone levels can decrease clitoral sensation so you may need a little extra boost!!

I think the most important thing is to keep an open dialogue with your partner. Be playful, creative and ready to explore your new body together. Remember that vaginal penetration is not the only option on the sexual pleasure menu. Take time for cuddling, kissing, massaging, giggling and intimate activities that help you re-connect as a couple.

 I’d love to hear your questions and comments. Don’t be afraid to break the silence……all questions are good questions.

Corinne Wade B.Sc.PT.,MCPA