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. The  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….

If You Read One Article about Paleo Ketchup, Read this One.

OK….. maybe you should read more than one. Because quite frankly, there are lots of great ways to make a darn good sugar free Paleo ketchup. This one however is lovely for a few reasons:

1.) Because it has nutmeg in it.

2.) Because it is my first video (where off camera I was caught cursing and laughing more times than I care to admit).

3.) Because it’s EASY and TASTY.

So why would you take the time to make your own condiments?

This is where you should take a pause, run to your refrigerator and pull out your store bought ketchup.

Now read the ingredients (it’s OK, I’ll wait for you!). Most likely you’ll find high fructose corn syrup listed….and that’s a big yuk. For more info on high fructose corn syrup and the effects it has on your body and your family’s check out this article:

Making your own is easy, just takes a few minutes and keeps in the fridge for week. (Not as good of a shelf life as the store bought, but seriously worth it knowing that you are feeding the peeps in your life quality food!)

Paleo Ketchup:

Yeild: 1.5 cups

6oz Tomato Paste

2oz Apple Cider Vinegar

1/3 cup Water

1/2 Tsp Dry Mustard

1/4 Tsp Nutmeg

1/2 Tsp Kosher Salt

1/4 Tsp Cloves

1/4 Tsp Allspice

Place all ingredients in a bowl and mix well. Put in a covered container and let sit in the refrigerator overnight so that the flavours can mingle. It will be ready the next day. Enjoy this with almost anything you make!…My favourite is a thick grass fed beef burger.

What’s yours? I’d love to hear from you in the comments!

Kill the Cold Weather Blues : Vibrant Cabbage Slaw

Killing the cold weather blues is on today’s agenda! I am seriously done with winter. Living in Canada has many benefits and it’s lovely most of the time…but I am NOT a fan of cold weather. You won’t find me in ski gear heading to the slopes….I’d rather be sweating it out in a garage gym in 30c heat (it makes me feel like I am working really hard when there’s a ton of sweat!)

Anyways, whichever way you choose to work up your appetite, here’s a vibrant cabbage slaw to replenish your body and wipe away the cold weather blues. If you are among those that aren’t huge fans of cabbage, try this side dish! It’s light and refreshing and a great way to get your veg in for the day.

The key here is to make sure the cabbage is thinly sliced. Use lots of fresh lemon juice to enhance the natural fresh flavours of the ingredients.

Lastly, tips on how to properly cut “julienne” :

Julienning – Wikipedia, the free encyclopedia


Vibrant Cabbage Slaw:

1 head red cabbage, sliced with food processor (slicing attachment) or use a mandolin or a really really steady knife and hand!

1 red onion, thinly sliced into julienne

1 bunch green onion, finely chopped

1 large mango, julienne (or 1 Granny Smith Apple, thinly sliced)

1 red pepper, julienne

1 yellow pepper, julienne

1/3 cup extra virgin olive oil

3 whole lemons, zest of one, juice of all three

2 tablespoons ground cumin

1/2 bunch chopped cilantro

to taste Pink Himalayan Sea Salt

to taste Fresh Cracked Pepper

One simple step!

Combine all ingredients in a large bowl and mix. Adjust seasoning as necessary to suit your palate. This keeps well in the refrigerator for 2 to 3 days and is great served with simple grilled chicken, baked salmon, or pulled pork.

This side dish can’t help but remind us of warm summer days…ahhhh….soon enough! But until then, mix this baby up and let me know in the comments what you think! Did you do anything to make this recipe your own? Share the love!

Easy Paleo Beef Stew

Happy Tuesday! I want to share with you one of the easiest, yummiest beef stew recipes that can last a few days for your lunches! One of the great benefits about eating in ways to support your health and physical performance is learning some techniques of cooking along the way that can prepare you for the week. When you are satiated throughout the day, there is an increased chance you can avoid the urge to run to the first fast food stop you see after work….and don’t tell me that thought hasn’t crossed your mind!!! We’ve ALL been there!

By learning some of the basics of culinary 101, you will be one step closer towards becoming the self sufficient culinary nutritional machine that you know you can be!

Lets talk about stews. Without going into too much scientific detail, when you choose to make a beef stew, ideally look for tougher cuts of meat…either from the shoulder region, or the behind… (stewing meat pre-cut, chuck roast or eye of round). These are examples of lower priced meats that do well in stews.

The reason is two fold:

1.)These muscles get the most exercise therefore the meat is tougher.

2.) Because of the work the muscle does, it develops more flavour than its trendy counterpart,


Bonus: These cuts are less expensive and go further for your nutritional dollar.

If you know how to cook these cuts properly, you can develop tenderness in the meat and have the greatest flavours in your stews. When you go to prepare this recipe, remember “Maillard Reaction” and “collagen breakdown”….then you’ll be set!

The Maillard Reaction happens when you apply heat to a protein, releasing a chemical reaction between amino acids and reducing sugars. All you need to know is that this is what makes the cut of meat taste great. Remember browning= yummy.

Collagen is the connective tissue that binds the muscle together. This is broken down with addition of liquid such as a stock used in stews. That’s why these hard working cuts of meat are perfect for nutritionally packed great tasting slow cooking methods using liquid.

Now to the recipe:

2 tbsp olive oil

2 lb beef, cut into 1 inch dice (stewing meat pre packaged, or another cut that suits your needs)

1 onion, medium dice

2 carrots, peeled, medium dice

1/2 sweet potato, peeled, medium dice

1 garlic clove, minced

1 tbsp paprika

2 tsp cumin

1 tsp cinnamon

2 1/4 cups beef stock (homemade or store bought all natural gluten free)

1/4 cup dried cranberries

1/4 cup chopped dates

1/4 cup fresh chopped cilantro

1 tsp fresh zested lemon peel

1/4 cup Smokey Paprika Roasted Almonds for garnish

Heat 1 tablespoon in a large sauce pan or medium to medium high heat. Add  1/3 of the beef when pan is hot, season with sea salt and cracked pepper. Work in batches to brown meat, set aside. Add a little more oil if needed when browning.

In the same pan, add remaining oil with vegetables and garlic (add garlic after other vegetables are in to avoid burning). Cook for 3 to 4 minutes or until beginning to brown. Add spices, stir for 1 minute to release flavours (important!). Add beef back in with stock. Simmer for approximately 1 hour or until beef starts to become tender. At this point add in cranberries and dates. Continue to simmer for 30 minutes. Season with salt and pepper.

When done, finish with lemon zest and cilantro just prior to serving.Super easy and this will last a few lunches (or dinners). Prep on Sundays to get ready for the week!

Do you have a secret no fail “get ready for the week recipe”? I would love to hear about it. Share it in the comments – I’d love to try it!

Yours in health,


Now you can take these fundamentals and apply them to another stew with different ingredients, spices or whatever you can dream up!!

It’s your turn! What can you come up with?? Share it!