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Month: May 2015

Twenty Ones: Exercise Tips

Goal of Exercise:

The numer “21” refers to the number of total reps you will complete in one set. The total “21” is divided into three different segments tageting the whole bicep muscles.  This allows for all areas of the bicep to increase in strength and muscle definition.

Primary Muscles Worked


Secondary Muscles Worked


Mid back

Upper back



Pumpkin Raisin Breakfast Cookies

breakfast cookies

One of my daily goals as a mom is to remember to slow down and enjoy the little things life brings.  Today the boys and I put aside the dirty floors and dishes and made cookies! The 30 minutes I spent tossing more dirty dishes on the counter and adding more crumbs to the floor was far more valuable than a clean house. As you go about your week I encourage you to re-stock your cookie jars, hang up some new finger paintings and maybe have a pirate party in the bathtub;) Enjoy your week and these delicious little cookies~~*

breakfast cookies1





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

  • 2 cups gluten free quick oats
  • 1/2 tsp salt
  • 1 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 tsp all spice
  • 1/4 cup chia seeds
  • 1/2 cup pumpkin puree
  • 1/4 cup almond butter
  • 1/4 cup maple syrup
  • 1/3 cup raisins
  • Directions:

Mix all dry ingredients together, then add your wet ingredients.  Stir together until all ingredients are evenly mixed. Bake at 325 for 15 minutes. Allow cookies to cool and enjoy!

Healthy Ice-cream Cake : Tasha’s Kitchen

 Daily-Routine-ice-cream-pie (3 of 3)

Vegan, Sugar free!

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

As spring is bringing us warmer weather, Im in the mood for cooler treats! This easy blend and freeze cake will hit the spot on a warm day. You can enjoy this guilt free because it has no dairy, and no sugar. The great thing about this too is that it’s raw, all you have to do it blend and freeze! You can also taste as you go! Need a bit more stevia, bit more vanilla, one more banana, go for it!  You could even eat this for breakfast if you wanted! Go crazy!

Ingredients for crust:

  • 1 cup dates soaked in 1/2 cup water
  • 1/2 cup shredded  unsweetened coconut
  • 1 cup raw almonds, or walnuts, or your nut of choice.

Daily-Routine-ice-cream-pie (1 of 3)

 Ingredients for cake:

  • 3 bananas
  • 2 cans coconut cream (just refrigerate canned coconut milk and scoop out the cream on top)
  • 2TB raw honey
  • 4 packets stevia (use your discretion, add enough sweetness as you like)
  • 1 tsp raw vanilla powder
  • Fruit of choice to place on top (I used strawberries and kiwi) (You could also stir in small pieces of fruit into the ice-cream cake filling to jazz it up a bit)
  • 1/2 cup soaked and rinsed cashews (optional. It will add more creaminess with the cashews, but still really good without them if you want a nut free version.)

Daily-Routine-ice-cream-pie (2 of 3)


Put all the crust ingredients in food processor until it’s all processed into small small pieces. Press into the bottom of the pan and freeze for about 20 min.

Now blend the cake filling ingredients and pour on top of the frozen crust. Add any fruit you like on top and freeze for about 2 hours before you dig in.

Note: if you’re freezing overnight, make sure to take this cake out about 45 min before serving  to get a slightly softer consistency.


Around the Worlds: Exercise Tips

Goal of Exercise:

Training the arms from every angle is not only beneficial for aesthetic purposes, but is also important for improving strength in the stabilizers surrounding the muscles.

Primary Muscles Worked

  • Shoulders
  • Biceps

Secondary Muscles Worked

  • Upper back
  • Mid back
  • Core



Natures Fare Budget Challenge. Week 3&4

naturesfare FRESHmarkets logo concept - black

This is the final wrap up of our Nature’s Fare Budget challenge! Thank you for being patient about waiting for me to post the results of weeks 3 and 4. Life has been a bit busy with clients and prepping for baby #3!

Weeks 3 and 4 of this challenge were a bit interesting because we caught colds and my pregnancy hormones brought on infected wisdom teeth. Needless to say, The two weeks were filled with lots of smoothies and soups. If you have not taken your wisdom teeth out and you are considering bringing a little one into this world, get them out! There is nothing fun about having your teeth drilled out of your head without painkillers to help with the pain. I can honestly say that might have been the worst pain I have experienced in my life. Okay, no on to the food…

By week 3 of the challenge, we were feeling pretty confident about our shopping choices and decided to add a bit more variety, as we actually had some food and a few dollars left over from the previous weeks.

 Week #3

Breakfast –

Breakfast was a huge hit this week because my kids love French toast! We ended up finding some gluten free raisin bread on sale, got some eggs, and splurged on some delicious maple syrup. I find that when you can switch it up like this, your family doesn’t feel like they are suffering as you make adjustments and cutbacks in your budget.


Lunch –

We are big fans of pizza in our house, so we decided to add pizza to the menu this week for lunch and pair it with fresh veggies and fruit. Gluten free pizza can be expensive, so I recommend that if you can’t find it on sale, try to find a local supplier at a farmers market or test out a couple of the crust ideas I’ve listed below. We also use pasta sauce as our base due to the cost savings over pizza sauce. If you are not a tomato sauce fan, try using coconut oil! It’s delicious and great paired with lots of veggies.


We started our week off with a potato leak soup, which was delicious! We got our whole chicken frier again and added half the meat, veggies and quinoa. The soup was an organic pre-made mix that was on sale for $2.99, so getting two containers was a steal.



Week #4

Week four was probably our most simple week due to our colds and the pain I was in with my mouth. I had my surgery on a Thursday, but even during the days leading up to surgery I couldn’t eat very much because of the swelling and pain. We had a lot of smoothies, soups, and eggs this week. Due to the randomness of this week, there was no lunch or dinner category. It was basically “If my sick child will eat it, he can have it.” Some days this meant fruit smoothies for breakfast, protein pancakes for lunch, and eggs for dinner. I encourage you while you are in this process of making a new budget and trying to cut back on your spending to also be flexible with what life throws at you. When you see those soups on sale, stock up! You never knew when those days of colds are going to hit and you want to be prepared. Instead of putting you through my boring list of how I prepared my post-wisdom-teeth eggs and soup during week 4, I have included my favorite broccoli recipe and my pantry must-haves for staying on track with your budget.

Feel free to post any questions you have! Keeping your family healthy and on track with your budget can be overwhelming, but it can be done with planning and creativity.

Pantry must-haves:


 Quick oats – I use these for pancakes, muffins, or cookies, or in smoothies

Coconut oil – Awesome for sautéing or your baking

Almond milk – For smoothies or baking

Rice cakes – Cheap and a quick snack option

Almond Butter – Pair it with your rice cakes or use for your baking

Soups –

Pasta sauce – Use it for a quick pizza snack on gluten free bread or your pasta

Seeds – Look for seeds on sale that you can throw into your baking for extra protein or healthy fats

Paleo Chocolate Chip cookies : Tasha’s Kitchen

Daily-Routine-Cookies (4 of 4) Gluten free, Dairy free, Sugar free, Paleo.

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

These cookies go really really fast in my house. I seem to eat these not only as a treat after a meal, but I’ll also grab 1 or 2 as post workout snack, as they’re packed with protein and healthy fats. They will freeze well too if you want to make a big batch. So go ahead and enjoy this cookie at any time of day. I know I sure do.


  • 1 egg
  • 1/4 cup coconut oil
  • 1/2 tsp each BS and BP
  • 1/4 cup natural peanut butter, or almond butter (or substitute your favourite non- nut butter)
  • 1/2 cup coconut sugar or xylitol or half and half
  • 1 tsp vanilla
  • 2 cups almond meal
  • 1/4 cup raw cacao nibs

Daily-Routine-Cookies (1 of 4)Directions:

Whisk together egg, oil, nut butter, and “sugar”

Add the rest of the ingredients and mix well.

Refrigerate dough for about 20 min before dropping round spoonfuls onto baking sheet. (you could skip this step but just know that your cookie will most likely be really really flattened when it bakes because it will spread out a lot)

Bake for about 12 min

Daily-Routine-Cookies (3 of 4)

Daily-Routine-Cookies (2 of 4)