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Month: October 2015

Pumpkin Patch Eats




Although it has always been my dream to live in California, whenever fall rolls around I’m so thankful for the place where we have grown our roots. The crisp air and comfortable temperatures refresh me as a mom. Gone are the days of summer sweating, counting how many hours the kids have been in the sun, and worrying if they’ve drunk enough. We currently are spending hours at the park, visiting every pumpkin patch we can find, and using every excuse to bake fall treats.


With McCarthy and Bennett both at preschool this year our list of snack items has grown due to the fact they think of preschool as snack school. They let me know who brings the cool snacks, what moms wrap them up in special ways (P.S., I think you’re awesome for doing this), and what items they would like to add to their list. The one thing I want my kids to remember me for is balance. I want them to remember that Mom empowered them to make healthy decisions, making foods that are good for them fun and being unafraid of treats. If you are a staff member of Natures Fare, you know very well that Friday is treat day in our house. I excitedly take my kids to pick out a cookie or treat of their choice. I love this day because the boys get so excited about the freedom to choose and plan out all morning what this item will be. They then get in the car, take about four bites (if it’s a cookie), and say, “Mom, can you hold it? I’m done” before starting to snack on the fruit packs or carrot sticks I gave them as a secondary option. Our photographer recently experienced this phenomenon when shooting our family at the Farmers Market. My kids were begging for treats! They spotted a stand that sold baby carrots, we bought some, and they ate the entire bag while we walked! For us, healthy decisions are not about having a lot of boundaries or talks about how certain foods are loaded with junk. We encourage the kids to really think about how the food makes them feel after they eat it and provide other options that are still delicious and fun to eat!

One of the boys’ favourite things to eat or bring for school snack is chips. They are lovers of salty deliciousness. Although there are some great chip options out there now, I do love when food has a bit more nutrition in it. So this fall I decided I was going to start making pumpkin seeds. There are about a million ways of making pumpkin seed snacks, but one of McCarthy’s favorites is what we like to call salty and delicious.

RSP_Dailyroutine_PumpkinPatch-1Some delicious and healthy facts about this snack:

Salt is packed with vitamins and minerals

Coconut oil aids in fighting off unhealthy bacteria, helps to stave off infection, and supplies the body with loads of healthy fatty acids.

Pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants,1 which can give your health an added boost.





 Here is our current salty and delicious snack…




I make a large amount to keep us going for a while. But this recipe can be easily adjusted.

The “McCarthy”


3 cups of raw pumpkin seeds

1 tbsp of coconut oil

2 pinches of sea salt


  • Heat coconut oil in a medium skillet. Place seeds in hot oil and cook until browned. Remove from pan, sprinkle with sea salt, and enjoy.








The “Bennett”

3 cups of rinsed pumpkin seeds

3 tbsp of coconut oil or Jerseyland butter

3½ tsp of coconut sugar

1 tbsp of ground cinnamon

½ tsp of honey

½ tsp of vanilla extract (you can also use vanilla bean powder)


 10 m

 1 h 5 m

Ready In: 
1 h 15 m

  • Preheat oven to 275 degrees F (135 degrees C).
  • Place seeds in a mixing bowl. Pour melted butter over seeds; stir all ingredients together, leaving 1 tsp of coconut sugar and 1 tsp of cinnamon separate.
  • Bake seeds in the preheated oven for 30 minutes. Remove baking sheet from oven, stir seeds, and spread evenly on baking sheet again. Combine 1 tsp coconut sugar and 1 tsp cinnamon in small bowl and sprinkle over seeds. Return seeds to oven for 30 more minutes.

Remove seeds from oven, pour into a serving bowl, and serve warm.

Pumpkin patch photography by: Rebecca Siewert 


Pear,Walnut and Crispy Sage Pizza: Styled Nutrition

Homemade pizza has quickly become a favorite in our household because it’s super easy to throw together and you can pile on the healthy ingredients (unlike most take out options!).
I tend to be inspired by what’s local and in season, such as my fall harvest pizza. Right now, I am loving pears, walnuts, and fresh poultry herbs. Together, they create pizza magic, bursting with fall flavor!
There are plenty of pizza crust recipes and pre-made options out there, so choose what works best for your needs. I used a whole grain spelt pizza crust from my local farmers’ market. Note: my pizza crust was 14 inches. If yours is a different size, you may need to use more or less toppings than the amounts listed in the recipe. This pizza would also be yummy with cooked chicken as an added topping if you would like to bump up the protein content.
Makes 8 slices
-1 pizza crust of your choice

-1/2 cup marinara or pizza sauce
-1/4 yellow onion, thinly sliced
-1/2 pear, thinly sliced
-1/3 cup walnuts, broken into small pieces
-~10 fresh sage leaves
-~75 g of Jersey land raw feta (~1/3 cup crumbled)

Preheat oven to 400 F.

Spread tomato sauce on pizza crust. Top with onion, pear, walnuts, sage, and feta cheese. Bake for ~25 minutes or until golden brown.


Hip Opening Yoga Flow w/Shauna Nyrose

Hip Opening Yoga Flow w/Shauna Nyrose
 Warm up your tea, lay out your yoga mat and give your body some love as Shauna Nyrose leads you through the perfect Monday night flow.  This yoga flow incorporates a progression of lunges to address tightness in the hip flexors, IT band, outer hips, quadriceps and hamstring.   Great for post run or cycling recovery or just to get into those pesky tight spots! Accessible postures for all levels.  Finish with a 5 minute savasana and maybe a nap;)

Sweet And Spicy


Life isn’t slowing down anytime soon. We are in the crazy stage of growing a business, raising small children, and getting ready for another move. (More on that later!) I feel now more than ever that the quality of our time together is so important. Unplugging and being present with just the kids and Troy is easier said than done. My mind constantly goes to new business ideas, home renovating plans, and making sure I remember stuffies for show and share day. The list goes on and on. We have started dubbing “Friday” night “Family” night. There is a part of me that hopes this night becomes sacred in our home and that we continue family night as long as we can. We take turns choosing the activity, the food, and even the theme for the night. Some nights we are the “Paw Patrol Gang.” Other nights we are taking breaks in between pizza to reenact Legoland’s latest problem or having an epic dance party. Even writing about these nights makes me feel sentimental because they honestly are my favorite moments in my week. I am at the place in my life where I love staying home, cuddling babies, and sipping wine with Troy. I have fallen in love with us…

Tonight’s plan is movie night and snacks.  Cleaning up our snack options and eating real food has really helped keep this mom’s body on track to getting back into shape. Think homemade chocolate instead of candy bars and popcorn instead of chips. When we eat real food our bodies can use it for energy, process it easier and you won’t feel like your stomach is on a roller coaster.

Here are two of our current favorites. Enjoy~~*


Chocolate Almond Butter Crunch Bars

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

Makes 12 bars:

1/2 cup coconut oil

1/2 cup raw cacao

1/2 cup raw almond butter

1/4 cup maple syrup

1/2 tsp vanilla bean powder

1 cup puffed quinoa

  • Place all ingredients in a medium sauce pan on medium heat.
  • Combine all ingredients and stir
  • Heat just till warm and coconut oil starts to melt.
  • Line our pan with parchment paper
  • Pour all ingredients into pan and freeze for 10 minutes.


Sweet And Spicy Popcorn

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


Makes 6-8 cups

1/2 cup of unpopped popcorn kernels.

2 Tbsp of coconut oil for popping.

You can either pop on the stove or in a air popper.

1/4 cup nutritional yeast

1 tsp garlic powder

1 tsp onion powder

1 tsp cumin

1 tsp paprika

1 tsp chilli powder

1/8 tsp cayenne pepper (optional)

2 tsp of sea salt.


1/4 cup pure maple syrup

1 tsp cinnamon

1 tsp nutmeg

  • Pop popcorn
  • Separate into two bowls
  • Place desired amount of seasoning on popcorn
  • Enjoy~~*


Push Up: Exercise Tips

The pushup is one of my favorite movements thanks to the multiple benefits it has for your body. It challenges your overall strength and can increase your cardio capacity. Some of the major muscles groups (listed below) help strengthen your shoulders and lower back, preventing injuries and lower back pain

Main Muscles Used:




Anterior Deltoid

Secondary Muscles Used:


Posterior Deltoid



Pumpkin Pie Chia Pudding: Styled Nutrition

For those of us in Canada, it is already Thanksgiving weekend! Wow, it really seemed to sneak up this year, didn’t it? For our friends in the U.S., it may not be Thanksgiving yet, but it sure is pumpkin season! The pumpkin everything craze definitely isn’t a bad thing when you can have breakfast that basically tastes like dessert and sneaks in a serving of veggies! Anything pumpkin-flavored should contain real pumpkin and pumpkin pie spices if you ask me! This recipe is sweetened only with the natural sweetness of the banana and pumpkin puree. If it’s not quite sweet enough, you can add a little maple syrup.
Chia pudding utilizes the magical thickening power of chia seeds, which are also nutritional powerhouses, containing omega-3 fatty acids, calcium, fibre, protein, and antioxidants! The beauty of this recipe is that it can be prepared the night before, so all you need to do in the morning is take it out of the fridge, add some toppings if desired, and dig in! Preparation is such an important part of healthy eating and breakfasts like this fit very well into a busy lifestyle and could even be taken to go if needed.
Infuse a little Thanksgiving into your morning routine with this delicious pumpkin pie chia pudding and take some time this weekend to be grateful for food that is delicious and nutritious!
Pumpkin Pie Chia Pudding
Serves 1
-1/2 cup pumpkin puree (not pumpkin pie filling)
-3/4 cup almond milk or milk of your choice
-3 tbsp chia seeds
-1 tsp ground cinnamon
-1/4 tsp ground ginger
-Pinch of ground cloves
-1/4 tsp vanilla
-1 banana, chopped
-Optional toppings: chopped pecans, maple syrup
Make the night before or at least a couple hours before consuming.
Combine pumpkin puree, almond milk, chia seeds, cinnamon, ginger, cloves, and vanilla. Pudding will have a tapioca texture due to the chia seeds. If you prefer a smoother texture, simply blend until smooth in a blender. Add chopped bananas.
When ready to eat, top with maple syrup and pecans (optional).

Free: Full Body Bosu Workout

Workout Video: The Bosu Balance Challenge



If you are looking to give your core and stabilizing muscles a challenge, look no further than a Bosu. This simple workout will put your entire body to the test and produce some amazing results in areas that are hard to target. Follow along as I go step by step through the workout and remember, keep your core tight and shoulders back throughout the exercises. And now you officially have no excuse when you go to the hotel gym and all that’s there is a broken treadmill and a Bosu…good luck!

Here is the complete workout written out. Doesn’t look like much on paper, but I guarantee you are gonna feel this one after it’s all said and done 🙂

  1. 15 burpees
  2. 15 shaker push ups
  3. 10-15 surrenders (per side)
  4. balance Bosu squat shaker 45-60 seconds
  5. 30 butt raises
  6. 25-30 Bosu crunches
  7. 30 pelvic thrusts
  8. 30 one leg bridge (15 each side)
  9. 50 Russian twists (25 each side)
  10. Bosu back extensions (10-15 reps)

Bench Step Ups: Exercise Tips

If you’re looking to shape your glutes and legs, step ups are a great addition to your leg days. This exercise demands energy from your full leg while spiking your heart rate and getting that cardio effect. When performing this exercise, make sure to keep your chest up, core engaged and your knees in alignment with your ankles.

Main Muscles Used:

  • Glutes
  • Quadriceps
  • Hamstrings

Secondary Muscles Used:

  • Calves
  • Inner thigh
  • Outer thigh
  • Core