Smoothie Wednesday, Uncategorized

Espresso Smoothie

February 19, 2015


Sorry I’m late with Wednesday smoothie, I was busy prepping for a vegetarian Chinese New Year dinner tonight.

But here is my new favorite smoothie, I got hubby’s thumb’s up for this too! And he’s a picky customer. 😉 He’s not typically a fan of my green smoothies.

Espresso 1


  • 1 shot of espresso
  • 5 dates, pitted(I like to soak them over-night in the espresso for flavor and to soften them up a bit)
  • 1 t of Chia Seeds
  • 1 Cup of Coconut milk
  • handful of ice cubes

Blend for a nice treat!


Here is my second “greener version”

Green Caffeine Machine

  • 1 shot of espresso
  • 5 dates, pitted(pre-soaked in the espresso)
  • 1 t of raw cocoa powder(I used Nua)
  • 1/2 t of cinnamon(I threw the cinnamon & cocoa powder in with the espresso and dates to pre-soak overnight)
  • 1 t of Chia seeds
  • 1.5 C of Coconut Milk
  • 1-2 handfuls of spinach
  • 1 t of Ultimate Green Powder
  • handful of ice

Blend! You should still find the taste of espresso with everything healthy masked under it. Hubby didn’t even know it was good for him!

Recipes, Smoothie Wednesday

Nutty Green Smoothie

February 4, 2015

This morning after an hour of kettle bell swings, pistol squat foundation, and Animal Flow, I really needed a smoothie with substance.


  • A bunch of kale(pre-washed, and in the freezer)
  • 1 cup of Greek yogurt
  • 5 ml chia seeds
  • 5 ml raw cocoa powder
  • 5 ml green powder
  • 2.5 ml matcha powder
  • 30ml of Meriden peanut butter
  • 2.0 ml of vanilla powder
  • coconut milk

Blend til smooth. Serves 2.




Featured, Nutrition, Recipes, Smoothie Wednesday

Reposted by demand: Juicing for Pregnancy and Beyond

February 1, 2015

Reprinted from my Fitnessbump blog.

During pregnancy, we are told to eat many different foods to help grow a healthy baby.

Although many of us think we are eating healthy, we may not be telling ourselves the truth. Think about this, what did you eat in your last meal? Did it contain a fish high in omega 3s? Something that had vitamin c? Or vitamin d? Did you have any vegetables and iceberg lettuce does not count as it contains little nutritional value. Did you have bread that was rich in fiber and was wholegrain?

Continue Reading…

breakfast, Featured, Recipes

Warm Gingery Oatmeal 

January 27, 2015
Prep time: 5 minutes
Cooking time: 15 minutes
Yields: 3 people

2 cups water
1 cup rolled oats
1/4 cup raisins
1/4 cup goji berries
2 teaspoons grated ginger(or to taste)
Pinch of salt
1/4 cup sunflower seeds
1 tablespoon natural sweeteners(honey, malted rice syrup, maple syrup, malted barley syrup)

  1. Bring water to boil.
  2. Add oats, raisins, goji berries, ginger and a pinch of salt.
  3. Reduce heat to low.
  4. Cook until water is absorbed and oats become creamy (about 7 minutes).
  5. Remove from heat and add sunflower seeds and agave nectar.
  • To make oatmeal creamier try using rice, soy, coconut, or nut milk instead of water.

Chew Yourself to a New Body

January 9, 2015

When it comes to maximizing health, it’s not just what we eat, but how we eat.  Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food.  But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths.  We eat while distracted — working, reading, talking and watching television — and swallow our food practically whole.  On average, we chew each bite only eight times. It’s no wonder that many people have digestive problems.

There are many great reasons to slow down and chew your food.

Continue Reading…

Featured, Fitness

Power of the Breath

January 8, 2015

Life is often stressful enough. Sometimes a glass of wine does the trick, or a bit of chocolate. But sometimes even that doesn’t do it. SO what can you do to relax?


Breathing not only helps you to calm your mind form your possibly hectic schedule or stressed out day, but for an expecting mum, it can help connect to your body and your baby.

Here are a few breathing exercises:

Continue Reading…
Featured, Fitness

Your New Year Resolution Here.

January 7, 2015
How to pick a trainer

January is one of the busiest day for gyms, it’s the day many start their New Year resolution to get healthier, skinnier, stronger for the year. Many can jump onto it carelessly and end up injuring themselves. The best way is to start slow and not burn out if you have never consistently maintained a fitness regime. Also consider hiring a personal trainer whether it’s just for a few sessions or a few months. A trainer can show tell you if you have any imbalances in your body, what your weaknesses are, and how to hit your goals.

How to pick a trainer? The majority will pick trainers by sex, physical appearance, personality, and price. Other factors you should be aware of when choosing a trainer; are they knowledgeable of the anatomy, the functionality of muscles, and joints? Are they passionate about what they do? What do they specialized in, and is that in line with what you are looking for? If they are training you at your home, are they insured? Are they punctual?

Once you find a trainer you like, try a session and test them out. The trainer should go over your medical history, help you determine your goals and give you a plan on how they plan on helping you achieve it.

Be wary of trainers that are just drill sergeants because you can jeopardize yourself and get seriously injured. Look for a trainer that motivates you, and pushes you to try harder without the injuries. For those that are unconditioned and haven’t seen the inside of the gym since last summer, it’s the slow and steady that will prevent injuries.

Featured, Recipes, Smoothie Wednesday

Ginger Zinger Smoothie

January 1, 2015
smoothies, kaman's recipes, antioxidants, fat burner

A Perfect Smoothie to start off 2015 right

So what are the benefits of ginger?! They have anti-inflammatory properties, helps improve absorption of essential nutrients, and aids in digestion among other fantastic things.


Zingy Applesauce(recipe)

½ cup, 1 cup of coconut water

¼ cup of frozen peas

8 ml chia seeds

5 slices of raw ginger

5 tablespoons of yogurt


Featured, Recipes

Zingy Applesauce

January 1, 2015

I love to have applesauce in my house. It dresses up plain yogurt, oatmeal, and great sugar substitute in baked goods. Plus, I love to add it into my smoothies. Here is a recipe favorite from The Pioneer Woman Cooks.

Recipe Modified from The Pioneer Woman Cooks
  • 6 pounds Apples, Peeled, Cored, And Cut Into 8 Slices
  • 1 cup Apple Juice Or Apple Cider
  •  Juice Of 1 Lemon
  • 1 Tablespoon ginger(an optional ingredient, depends on your taste)
  • 1/4 loosely packed dark Brown Sugar
  • 1 teaspoon Cinnamon, More Or Less To Taste
  • 1 Tablespoon of Apple Cider Vinegar
Preparation Instructions

Combine all ingredients in a large pot and cook over medium heat, stirring occasionally, for 25 minutes.

Carefully puree in a food processor or blender (don’t fill too full; split into two portions if needed) until smooth.

Store in the fridge!