How Cinnamon Chicken Salads Make You a Better Lover

It’s really in the nutrition boys and girls. Take any mix of healthy, good ingredients and mix them up. Then voila, there’s enough stamina in you to do well, ummmmm…. whatever you choose.

The truth is, to keep up with anything we want to get done, we need good solid nutrition to back us up. Make this on “Sunday Prep Day” and you’ll have a flavourful protein packed salad to keep you going all day…or night…long.

Cinnamon is a great spice that can be used to enhance flavour of both sweet and savory dishes. Here’s an awesome link that has information on the great health benefits of using Cinnamon more in our everyday cooking:

Cinnamon Chicken Salad:

1 cup Butternut Squash, peeled cubed and simmered until tender

2 whole Chicken Breasts, skinless and boneless

1 tablespoon Olive oil

1 teaspoon Cinnamon, ground

1 tablespoon Parsley, chopped fine

1 tablespoon Cilantro, Chopped fine

1/3 cup Thompson Raisins

1 whole Lemon

to taste Kosher salt

to taste Fresh ground black pepper

1 cup Baby Kale (optional)

Preheat oven to 350F.

In a bowl combine chicken, olive oil, cinnamon, salt and pepper. Let stand for 30 minutes to an hour (can be made the night before too!). Bake in oven on a lined sheet pan for 25 to 30 minutes or until internal temperature reaches 165F.

Take out and let cool. Dice into cubes the same size as squash. Mix all ingredients but lemon in bowl.

Using a rasp, zest the lemon into the salad mix, then squeeze out the juice over top of the mixture. Taste for seasoning and add a bit more salt and pepper if needed. Serve on baby kale if desired.

This will keep in your fridge for up to three days!

How Protein Pancakes Made Me a Better Person

If you are reading this post you will probably agree that pancakes are super yummy.

Yes, super yummy.

And they fill the morning carbohydrate gap. Without these handy snacks I would have suffered many more “hangry” attacks than I care to admit. Phew, thank goodness that didn’t happen – I’d have a few less friends than I currently do….I am a bit scary when I am hungry so I like to avoid that as much as possible….I am also a horrible planner when left to my own devices, so having these have literally helped me be a better person, pinky swear.

This recipe is satisfying and one that will get your morning off to the right start. The ingredients are easily accessible and can be made the night before (that’s my trick to get ahead).

Banana Protein Pancakes:

1 Banana, mashed

2 tablespoons Almond Butter

1 egg

2 tablespoons Pumpkin Seed Protein Powder (or your favorite kind)

1 tsp Baking Powder

2 tablespoons or more Coconut Oil or Ghee (Clarified Butter)

As Needed Honey for Topping!

Simply mix all ingredients in a bowl until well combined. If you have a few chunky bits of banana it will just lend to the texture of the pancake so feel free to leave them in!

Heat a non stick pan over medium heat, add a little coconut oil or ghee (clarified butter). Spoon in approximately 2 tablespoons of batter into the pan and cook until you see tiny bubbles on the tops of the pancake – that’s your cue to flip. Turn the pancakes over and cook for approximately 2 to 4 more minutes.

Take off the heat and serve right away with a little honey if you like. You can also make these ahead of time to eat later. I make these and take them with me when I am on the go in case of an emergency hunger attack (which happens lots, believe me).

There you have it, my recipe for an easy breakfast that has literally been responsible for saving me from wrecking relationships, hunger pains and generally making me a better person from head to toe!

Why You Shouldn’t Eat Goal Priorities in Bed

You might be wondering how you would go about eating your goal priorities in bed. (I might have been a little over zealous with that, but it works so I’m sticking with it). This idea relates to each and everyone of us that chooses to take our goals/ pondering/ worries and expectations with us wherever we go. A bit nomadic if you will – these thoughts have no dedicated place in our mind or our day, so they come along with us wherever we go. This is what happens when we have yet to arrive at goal prioritization.

Now, let’s take a step back for a minute. Do you think about brushing your teeth as you drift off for the night? Or think about your shower or washing the dishes? These tasks all have places in our life and are situated in our thoughts as such. They arise when the task requires completion and then they are put to rest.

So what’s the big deal with our “bigger picture” goals?? Shouldn’t they just be the same as brushing our teeth? All the steps are the same:



3.) Result

The kicker here is that we need to allocate time for our “bigger picture” goals. Just like eating dinner, brushing our teeth and doing the laundry, it is necessary to make a conscious decision to create space for goal priorities. This comes from creating a ritual everyday. When this step is omitted, we have random wants and thoughts, but no clear direction or plan of action and this is when we end up eating our goal priorities, chewing and chewing without any satisfaction.

The thing is, we can do better than that. We can realize any goal we choose to act on.

When we create rituals that encompass our goal priorities, we have dedicated a space to work on realizing our individual goals. This could be anything – like learning how to cook soups from scratch for our family, or making it to the gym three times a week, or designing the stepping stones to your dream career.

In creation of these plans, it is your responsibility to omit the thought that there is not enough time to do the things you want to do…..just like the ritual of brushing your teeth, create the ritual of realizing your goal(s).

Check out Tony Robbin’s clip “Raise your Standards and Change your Rituals”.

This short video summarizes how you can elevate your life situation by adjusting the standards in which you live your life by creating timely rituals.

Plain and simple: What We Do Becomes Who We Are. And You Rock.

We will become anything we tell ourselves we are. What are your thoughts? Do you have goals that are on the back burner that you are ready to act on? I’m sure most of us do. I’d love to hear from you in the comments.

Happy Thursday and happy ritual setting!

Yours in health and happiness!


The Insiders Guide to Plantain Fritters

Have you ever looked in the produce section of the grocery store and wondered what the heck to do with a Plantain Banana? Welcome to my world! I admit to being a tropical girl at heart, but I have had the worst luck dealing with Plantains….that’s not cool because I love love love them!!!! (Insert temper tantrum here).

So, I took a step back and realized that they are really more like a vegetable than a fruit….then voila!!! I got it!

These babies are not a peel and eat sort of deal. The greener they are, the more cooking they require. But that’s cool. Because the end result is really good.

Tip: Ripe Plantains have black spots all over them, or are almost all completely black.

Try out these Plantain Fritters as a replacement to an end of the meal apple pie for a twist on the traditional. TheĀ  natural sweetness of the apple in the recipe adds just the right amount to satisfy your sweet tooth, while still keeping the waistline in check.

Here’s the recipe –

Plantain Fritters:

2 Ripe Plantain Bananas, peeled and chopped

1 Granny Smith Apple, peeled and grated

2 Teaspoons Cinnamon, ground

To Taste Kosher Salt

2 Tablespoons Coconut Oil

1 can Coconut Milk, chilled in the fridge for approximately 2 hours

Combine Plantain, apple and 1 tsp cinnamon in a bowl and mash together with a fork (alternately pulse in a food processor until Plantain is still slightly chunky).

Preheat cast iron pan over medium heat and add coconut oil. (Make sure your pan is preheated!!!! This will avoid fritters soaking up too much oil). Add in fritters and cook for approximately 10 to 12 minutes per side.

Remove from pan onto paper towels to remove any excess oil.


Open the cold can of coconut milk and remove the thick rich cream on top into a bowl and add 1 tsp cinnamon. Simply stir and drizzle on your fritters or serve as a dip!

A Super Yummy and nutritious treat for your whole family! I can’t wait for you to try these at home. I’d love to hear how you make out with these, feel free to share in the comments.

Yours in health and happiness,


5 Podcasts about Motivation

I’m not gonna lie, sometimes I get bummed.

That’s when I know it’s time to check in with another source of inspiration. Namely motivational pod-casts. The really cool thing about the web is the speed in which we can get a little extra help when its needed.

We can all learn from other peoples knowledge…and that includes super awesome pod-casts from really great people. I have times where I feel less than motivated, steer off the course and wonder how the “H.E.Double Hockey Sticks” I’ve ended up in the land of “what am I doing with my life”. I do however find it reassuring to know that I am not alone….and neither are you.

For me, getting up in the morning makes me excited almost everyday.

That’s because I choose to do what I LOVE: To continually learn about food nutrition (we never stop learning) and then share my knowledge with others through physical fitness and providing healthy food made with thoughtfulness and love. Yay!!! I am smiling just typing this.

Sometimes however, I don’t have it in me to take over the world (please keep in mind that I AM a take over the world kinda person…just ask my friends…they’ll tell you). It’s times like this, when I get stuck in a rut that I choose to reach out and listen to some of the most inspiring peeps around. These people range from fitness and nutritional motivation to spiritually focused teachings. All are relevant to getting our bums off the couch and helping us remember that we are all awesome people. Each of us deserves the best whether it’s with reaching our goal, losing weight, cutting the garbage out of our family’s diet or whatever we choose to achieve.

Here they are in absolutely no order whatsoever:

1.) Scott Smith – Daily Boost

This man has many years of motivational talk behind him. He’s on iTunes and has been the the top ranked self help program since 2004. His program The Daily Boost is free and ready to listen to:

2.) Tim Ferris – The Tim Ferriss Show

I really cannot say enough about this man. Even though I have not met him, he is solely responsible for helping me turn on my entrepreneurial light bulb again. He may be slightly unconventional…but I am a sucker for that! This podcast features Pavel Tsatsouline – physical-training instructor for the elite Soviet special-forces units. This is serious business and seriously motivational.

3.) Skip La Cour – Six time National Drug Free Body Building Champion

Listen to this podcast, take it to the gym and….Change.Your.Body. The passion, intensity and love for fitness is undeniable.

4.) Eckart Tolle – Spiritual Teacher and Author

This man is legendary for bringing the focus to “the now”. A lot of us get caught up in the details and this is where most of our suffering/getting stuck/worry comes from – taking the focus from past and future and bringing it to the present will help us greatly with reaching our goals through thoughtfulness and presence.

5.) Wayne Dyer: Author/Motivational Speaker – Tom Barnardo Pod cast

I’m sure I have every Wayne Dyer book. Ever. Whether I am unclear of my life’s direction or stuck on my fitness goals, this is my absolute go to. I have chosen this podcast, but you really cannot go wrong with anything Wayne Dyer has shared. I had the privilege to meet him in Toronto a few years ago while I volunteered at an “I Can Do It” conference. This man is a living legend in forward motivational thinking. Love him.

I would love to hear your thoughts in the comments. Do you have any awesome pod-casts we should hear? Share the love!

Here’s to many motivating days….