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Tuesday 16 April 2013

Healthy Paleo Canadian Apple Crumble

As winter approaches, so does harvest season! Apples, pumpkins, and all the yummy warm stuff that
tastes great in the oven! Apple Crumble is one of my favorite recipes to have in the cold season and it has been my apple pie replacement since I have adapted a gluten free/grain free lifestyle. I still have grains on occasion, but I try to avoid it the majority of the time, and if I can make a recipe without using grains, like this type of Apple Crumble, then I will. A bonus side of not using grains to make the Apple Crumble is that the crumble is MUCH tastier and this has been tested on people who enjoy grains and other processed food deserts. Therefore, if a recipe can suit someone who isn't used to eating healthy, in addition to a health guru, then you know, it's a really good recipe!



 Ingredients & Measurement:
1 Kilo of apples sliced
(green is usually best for baking, but  if you don't have them, it's not the end of the world)
2 cups of almond flour
1/4 cup of butter
2 tbsp of Canadian Maple Syrup





Friday 12 April 2013

Dead lift exercise applying to real life scenario


If you've never dead lifted before this is a great dead lift example applied to a real life scenario. I would recommend hiring an experienced weight lifting personal trainer to teach you how to dead lift so that that you can develop a strong, toned, booty!

Happy dead lifting,

CB xo


Saturday 6 April 2013

Gluten Free Slim Plasta (Konjac Noodle) @ Gluten Free Expo Perth 2013

The first time I ever heard of Slim Pasta was when I went to the Gluten Free Expo 2013 in Perth. When I walked up to the Slim Pasta expo stand, I was skeptical. I wondered, what was inside these noodles to make the low carb and low in calories? It turns out they are made of this special vegetable from Japan, and by their noodles containing this vegetable, it makes it low in carbs and calories. It sure is a gluten free and health conscious, pasta lovers, dream! 
I would suggest for others to try out these noodles, however, please be aware that it does not offer the same chewy consistency as regular wheat pasta noodles, or other gluten free pasta noodles. My partner wasn't overly excited about these noodles, but I enjoyed them. 

Negative aspects of this product:
The packaging can be deceiving, for the noodles do contain corn and rice flour. The stand at the expo made a huge hype about the Asian vegetable it contains, hence the photo below, yet, the noodles don't contain as much of it as they make it seem to be. However, that is expected from big companies, they love to fool you with their advertising. 

Overall, it is worth giving this pasta a try, but I would recommend for it to be an occasional food item, not a staple. Fresh fruit, fresh vegetables, grass fed/organic meats, organic nuts, and organic seeds are far much more nutritious to your body and much more worth your hard earned dollar!

Happy eating,

CB xo

Thursday 4 April 2013

Sugar Free Protein Cacao & Blueberry Muffins

I make my cacao protein muffins with blueberries quite often. I believe making your own protein muffins is the healthiest form of protein bar/muffin you can have, rather than buying protein bars!

Ingredients to make a wholesome protein muffin:
Cacao power
Coconut milk
WPI (pasture fed)/Boomers Protein
2 eggs (organic)
Stevia
& Blueberries

I unfortunately made this recipe free style, so I didn't get a chance to record it. Although, I make this style of recipe quite often, I mix things up often though, for fun! Click here for a cacao protein muffin recipe.

Rule of thumb: The more complex you get with your recipes, the more chances of it being unhealthy. Therefore, it's important to keep your baking, eating plans, and lifestyle, simple. Because simple is healthy!


CB xo

Organic Grocery Purchase at Harvest Health Joondalup

I am very excited that Harvest Health in Joondalup has been over for 5 weeks now. They are slowly gathering up new products which is always fun for me, because I love being able to increase my organic food intake, especially since it is quite limited, unless your purchase online through www.organicngreen.com.au

Today on my lunch break from work, I stopped off at Harvest Health and got a few yummy things, see below:


Tuesday 2 April 2013

Southern Sunrise T2 - Making T2 @ Home, T2 Shop Style

This exact tea and these exact fruits (in the photo below) were for sample at T2 in Perth CBD. I am a regular at T2 and I always say, I should recreate the same experience at home, but never get around to it. Finally, I did...or shall I say, my partner and I did!

Yum!


Super Power Smoothie: Blueberries, Kale, Chia Seeds, Broccoli, Cacao Nibs, & Cinnamon

 

Super power smoothies come in all shapes and sizes, and with many different types of ingredients!
Many foods can be a superfood if it is in it's whole form! All you need to do is to appreciate it's natural goodness! 




Sunday 31 March 2013

How to: Make an Avocado Face Mask

Want to make a face mask that's edible, environmentally friendly, and can be spontaneous?

Use the dark green layer from the inside of the avocado for your next face mask!


Step 1: Cut open an avocado 
Step 2: Smash the outside green layer avocado meat with your hands
Step 3: Apply it smoothly onto your face
Step 4: Let the mask set fro 7-10 minutes, then rinse off

Enjoy a nice smooth face afterwards... and if you have a lover/partner, feel free to be spontaneous! Apply some on him as well... get healthy and creative with food!


Enjoy and don't forget to share or comment below! Would love to hear more edible and fun face masks ;)

CB xo


Tuesday 26 March 2013

Handspring Pole Trick

Funny toes during handspring pole trick!

 
Can you do this trick?

Sunday 24 March 2013

Horizontal Flag Pole Trick

Check out my horizontal flag pole trick! I would love to be able to do the flag on the pole (Iron X style grip) but I am not at that level yet. Hopefully one day soon!

Thanks for viewing and happy poling!

p.s if you haven't mastered this trick yet, don't give up! It took me a while to get it right ;)

CB xo

















Friday 22 March 2013

Best Alkaway Water Filter - Fluoride & Chlorine Free Filter

At the Gluten Free Expo in Perth, I was very happy to see the Alkaway water filter jug that removes chlorine and fluoride. My partner bought this jug for me a few months ago, I use it regularly and I would strongly recommend it. Most of us don't know what's inside our tap water, and more often than not, it's filled with harsh chemicals that we don't need to be putting into our bodies. When I filter my tap water, and poor a glass afterwards with non-filtered tap water, I smell a massive difference. I can truly smell the chlorine in the tap water. This is not a joke, and this is NOT good for your health. A good quality water filter is worth the investment if you are serious about your health!


Additionally, they also sell stainless steel filtered water bottles which are convenient when you're on the go and can't bring your water jug filter with you.

Benefits of Alkaway Water Filter:

-Purified water
-Chlorine & Fluoride FREE!
-PH balanced
-Includes alkalizing sachets
-Sense of healing and wellness knowing you're drinking healthy clean water in a polluted world.

See the alkaline difference between different water sources below. It's important to recognize how tap water or bottled water may not always be as superior as they are claimed to be. The waters were tested with a proper and simple PH Kit (you can do the same for yourself at home) and if you have the desire to drink clean and alkalized water (Why wouldn't you? It tastes great!), then you know a water filter like this is worth the purchase! Comment below if you want a special link to purchase the Alkway Fill2Pure filter.


Thanks for reading and I hope you have the opportunity to drink some clean and cool water soon!

CB xo

Sunday 17 March 2013

Coconut Essence - Gluten Free Expo @ Perth Convention Center


Coconut Essence was at the Gluten Free Expo in Perth, March 17th 2013.

The team was giving out samples of their coconut water. Coconut water is now a very popular health product on the market, as it has many healing and health benefits. Coconut Essence makes coconut water, coconut oil, and recently coconut sorbet. Exclusively at Coconut Essence, they are the only ones to make a coconut sorbet with coconut water. Other coconut sorbet companies use filtered water, therefore, this gives their product a unique difference. It is a must try!

The team at Coconut Essence is exceptionally passionate and enthusiastic about their brand and product. Johnny to the left, has benefited a lot from incorporating coconut water into his diet, as well as adapting a gluten free lifestyle.

A few quick health benefits for you to remember:
-Great to hydrate with coconut water post work out
-Tasty to drink coconut water
-Great source of electrolytes
-Great to cook with coconut oil (especially at high heat)
-Great to moisturize skin with
-Great to use as a baking substitute
-Great to assist with blood sugar control

Have you incorporated coconut products into your diet? Has it helped you in anyway? Feel free to comment  below and let me know. Also, if you have a favorite coconut product/brand, share that too! I love trying and testing new products!

CB xo


Saturday 16 March 2013

Gluten Free Expo @ Perth Convention Center

The Gluten Free expo is on today, sponsored by Coles. There will be a lot of little gluten free businesses out there that I am excited to meet! Hopefully there will be free samples too... hehe!!! Gotta love those ;)

It will be my first Gluten Free Expo and I have been gluten free (for the most part) for more than three years. Some foods I eat may contain traces of gluten and due to the fact I am not coeliac I don't freak out, but I don't go out and buy a load of bread, type deal. I'm excited to make more gluten free friends today and I'll try to take as many photos and videos to embrace the gluten free lifestyle at the event.

Stay tuned!

CB xo

Intermittent Fasting Week 4 - I can't follow rules...

Rules. What are those again? DON'T TELL ME WHAT I CAN AND CAN'T DO. Seriously. That's my behavior when someone tries to tell me what the 'rules' are. I hate it. I am a rebel. I like to go against the rules. However, that's not to say I won't follow a rule sometimes WHEN I WANT TO. I'm like that. It's the fire in me and my stubborn attitude.

So I'm doing the intermittent fasting diet and I get a whopping zero with regards to the 'rules'. My days go like this:

Monday fasted for 12 hours
Tuesday fasted for 16 hours
Wednesday fasted for 16 hours
Thursday fasted for 18 hours
Friday fasted for 11.5 hours
Saturday fasted for 11 hours
Sunday fasted for 8.5 hours

Why don't I do 16:8 everyday? Because I can't and maybe I don't really want to. My inner conscious says, "that's stupid, you should be eating right now," and I listen to it. Then I eat. Sometimes I am happy with that little voice in my head and other days I think "damn, why didn't you wait just a bit longer". But at the end of the day, it is what it is. I have to learn to live with my diet choices and make the most it. If my diet slips and I eat bad, I ask myself, what are you going to do tomorrow to make up for that, OR how will you use that extra energy with regards to training? EX: ate a lot of chocolate, instead of feeling sorry for myself, I'll say okay - great, that's an excess amount of sugar that is either being stored as glycogen or fat. So I'll make sure to do some HIIT and then later a long walk, this way I hit both my carb stores AND my fat stored. ADDITIONALLY, when I go for my walk and heal my soul, I'll give myself a therapy lesson. Let my mind and body have a chat and get them both to remind them about their goals (as if they are two different people - in a sense they are - but more like a love couple) and then learn from that experience.

Week 4 Progress:

I'm happy that I had a few consecutive days that were great. I think weeks that FLOW with this pattern are most ideal for my social and work life.

That's all for now. Thanks for reading and feel free to share my experience with others!

CB xo


Sunday 10 March 2013

Intermittent Fasting Week 3 Update + Special Feature!

Here's my vlog of IF week 3:

If you're reading and watching these videos for the first time and curious about trying intermittent fasting feel free to comment below. It's great to chat with others who are always striving for improvement. I have much to thank from friends and other influences for helping me throughout this journey so far... and of course, it is still the beginning. Therefore, it's only right that I pay it forward and help you out like others have helped me.


Here's my fat loss story discovery that I accidentally did, which took me months to figure out:


Enjoy!

Thanks for watching and don't forget to LIKE & SUBSCRIBE!

CB xo

Saturday 9 March 2013

What's Healthy Bikini Fitness About?

Healthy Bikini Fitness, what is it about? Let me tell you!

Watch this video to find out:


Friday 8 March 2013

Cellulite it - EMBRACE IT!

Cellulite, it is something I couldn't agree with more as one of those itsy bitsy bits about being a women that we wish would disappear. But over the years of working in the fitness industry (where body toning and looking fit and healthy is the norm) and realizing how the only way women will reduce their cellulite is by dehydrating our body, it's a go figure that it's natural, and we may as well embrace it! Also who wants to spend money on promised lies from skin care products trying to sell you cellulite reduction creams? Like seriously, c'mon! NOT ME!

I stumbled upon this blog which is so my style from this girl Kaleo, check it out: CLICK HERE

Kaleo writes about the nonsense that exists about women's cellulite problem, that isn't really a problem. She's 100% right!

So go put some short shorts on, and show off your cellulite!

CB xo


*NEW* Harvest Health - Organic Fruit & Vegetable Shop in Joondalup, Western Australia

NEW health, fruit, and vegetable shop has arrived in Joondalup, just off Grand BLVD, corner Shenton Ave.
Address: 1/80 Grand BLVD
Phone: 9301-1141

They have a variety of organic products and it is the first health food shop in Joondalup to sell organic fresh fruit and vegetables.
Julia the owner and I, pose beside the wonderfully glam organic fruit and vegetable available. I was very excited to walk into the shop as I have been living in Joondalup for over a year and have not yet had the privilege to buy organic produce unless I ordered it online. Now, only a short walk or bike ride from my house, and I can have access to such nutritious food.

If you live close by to Joondalup I'd recommend you check out Harvest Health in Joondalup.

Enjoy and happy organic shopping!

CB xo


Tuesday 5 March 2013

Intermittent Fasting WeeK 3 Update

WOW can't believe I am starting week 3. Okay wait, now let me not get too ahead of myself here. I haven't been 100% committed, I've had a few slips, and I've been adjusting a few things. What I can say though is, I am starting to find my balance. A true understanding as well as a new path for the future. I can't be perfect everyday, and some days I find myself only fasting for 12-13 hours and others 16-17. I believe now that as long as you have fasted for at least 12 hours, that's good enough. Some days if you want to fast for longer, that's okay too. But if your time schedule on the day only suits 12 hours, then so be it. In fact, I think the idea of mixing it up is even healthier then having a diligent schedule. Or so, that's just how I feel. What works for me so far is knowing I should fast for a period of time. Although, if some days I don't fast at all, due to certain events, then that's okay too. I am sure in ancient times when food wasn't available all the time, sometimes we ate all day and others we didn't. It varies on what's happening in your life. Also, as long as you eat REAL FOOD and not fake processed garbage, you will be fine.

So if it's okay to fast some days and then also okay to not fast on other days, what's the point of fasting at all? This may be a question going through your head and I would like to explain why I think it's good thing based on my experience so far, as well as the research I've done. The reason explaining why doing the intermittent fasting regularly a few times a week is something I'd recommend is because it's a real detox for your digestive system, meaning, a real relaxing - non stressful - peaceful time for your gut. It can take a break. It gets tired working 24/7. By doing this, you get to wake up in the morning with the feeling of a flat stomach, with no digestive or bloating issues, and you get to start fresh again. Additionally, in case you ever react to certain foods, you'll be more likely to find out what it is too, because you will have been able to start off on a clean slate.

This is what I have gathered from my intermittent fasting journey so far. I am having a much more positive experience then I ever thought. Not bad for week 3 eh? I think I will document my journey up until week 4-6 and if I continue to stick to it, or incorporate it into an often diet mix for myself, I will post on it occasionally.

That's all for now. Thanks for reading, and feel free to share!

CB xo




Saturday 2 March 2013

Drink Water to Look Hot in a Bikini!

Did you know water has been proven to help you lose weight? It's also free and there are no side effects! WOW! So why doesn't everyone just start drinking more water? Probably because they'd rather spend unnecessary amounts of money on products that 'might' help (usually they help because the instructions call for them to drink X amount of water while using the product) because the companies do a great job marketing how HOT the product will make you look.

I thought it would be a great idea to share how much water I drink/day to help me stay slim as well as also guide others on how much water they should be drinking. In the video I point out that the amount of water you drink is INDIVIDUAL and relative to your personal life situation.

Enjoy and feel free to comment below!


Healthy Paleo Grain Free/Gluten Free Crepes

If there's one thing I know I am good at it, it's making healthy grain and gluten free crepes! Before I decided to go gluten free I was obsessed with crepes, and I was also obsessed with making the healthiest ones possible. However, throughout that journey, I did learn how to make some naughty ones too, which have brought me to where I am - experienced and successful crepe master! 
Step 1: Greece your pan with coconut oil. 
Step 2: Wisk 2 full eggs, add 1 tsp of chia seeds, 1 tbsp of coconut flour, and 1 tsp of vanilla extract.
Step 3. Pour mix onto hot pan and fry until golden on each side. After flipping the crepe over to fry on the opposite side, apply and smooth the chocolate hazelnut spread/healthy nutella mix on top.
Step 4: Top with berries or your desired fruit.

Enjoy!

Healthy Homemade Nutella (Paleo Nutella, Paleo Chocolate Hazelnut Spread)

Ingredients needed to make this delicious and healthy hazelnut spread below:

  • Hazelnut Butter
  • Cacao Powder
  • Honey
  • Coconut Oil (alternatively, you can use coconut milk for a more milky consistency - I have used both and either or works great! I recommend making two batches and seeing which one you like best!)
How to make it:
  1. Mix 2 tbsp of hazelnut spread with 1tsp of coconut oil, and 1 tsp of honey (note: depending on how oily your hazelnut spread is you may need a tad more coconut oil/milk)
  2. Mix in 1 tbsp of cacao powder after liquid mix has been made.
  3. Top this delicious spread on whatever it is you're looking top
Enjoy and use sparingly ;)

CB xo




Success Map


This was drawn by my housemate. We discuss the topic of success a lot between us both, and he shared this sketch he drew about how bad judgements form experience, which creates good judgement, which leads to success. I think it is useful to reference to this with regards to any goals you may have, whether they be health, fitness, business, or relationship based.

Intermittent Fasting - Week 2 Ending

Oulala what a week it has been! I started my week 2 of intermittent fasting and I expected to do so much better. I ended up breaking the rules or shall I say 'plan,' a few times. My work hours conflicted with my diet, I ate some food that wasn't necessarily bad for me - but it didn't sit well  and it through me off, and I had to end up eating certain foods in a messed up time schedule, in order to find my balance again, in order to restart properly the next day.

Aside from that, I had a great learning experience on what works for my body, regarding intermittent fasting.
Here is a very important lesson and tip from this weeks experience, for anyone that may be trying it and is worried about a struggle:

If you eat a bad meal the night before, you can't fast efficiently!
So basically in a nutshell, if I don't have a meal high in fat and protein and eat something naughty like chocolate, I will go hypoglycemic sick the next day. If and when I eat a real meal, I can fast without any sick feelings the next day. This is what I have gathered from my own experience. However, some people can have poor food choices one day and then be fine to fast the following day. I don't know how they do that, but for me, my body just starts screaming for nutrients. Perhaps it is because I eat so healthy on a regular basis, that when I eat something bad, I go into shock mode! Anyways, my lesson has been learned and I know how to plan for my fasts, and if I fail to eat the right food, I know I won't fast properly the next day.

Eat lots of vegetables! It's important to keep in mind that if you are going to fast, make sure you eat lots of vegetables at the beginning of your feast, and often throughout the duration of your feeding time. As important meat and fat is in your diet, especially for maintain blood sugar levels and protein requirements, your body needs vegetables AKA fiber! If the first meal you eat is low in fiber you may be stuck in the toilet a little longer than expected. OOPS! Don't want that to happen eh? I generally don't have trouble consuming enough fiber because I LOVE vegetables, but I did notice my pattern of vegetable eating times had changed one day and I noticed a difference. I like to consider myself the #2 queen, because I am proud about my regular bowl movements, but when you change your eating schedule, your #2 timing can change slightly, so it's important for EVERYONE to make sure you're getting enough vegetables and not just  eating anything you can get your hands on.

Here's just a quick video summary of my IF Week 2 Ending:










Mean & Green Smoothie

I love green smoothies because they're simple to make and they give you a refreshed feeling!

I make green smoothies regularly, and I will be honest with you, there is no real secret to making them taste great. It's simply getting used to the taste of spinach. Once you're okay with the taste of spinach, you'll love every kind of greens smoothie out there. Most people don't like the majority of green smoothies because the taste of spinach or other greens are foreign to their taste buds. The moment you introduce the flavors from greens into your diet on a regular basis, you'll learn to crave them. I wake up some morning and DESPERATELY NEED vegetables! My body starts screaming for them!

However, if you haven't reached the point of craving vegetables in the morning, introducing greens into your diet in smoothies is an easy way.


Here's how I made this mean and green smoothie:

  • 2 handfuls of spinach
  • 2 tbsp of cinnamon (or more if you desire)
  • 1 tbsp of chia seeds
  • 1 tbsp of cacao nibs
  • 1 cup of water (maybe a little more if you'd like - I actually didn't measure mine haha but I am assuming it was 8 ounces)
  • Blend it together until smooth as can be
Enjoy and go for seconds if you'd like!

CB xo

Wednesday 27 February 2013

Mistakes Going Paleo

Common mistakes going paleo, this is what I am about to share with you. Common mistakes that not only I, but surely, other people have made before when following the paleo diet.

Now before I go any further, I need to inform you that when I refer to the term 'paleo' I mean whole - real - food. I do not consider eating carrots or certain legumes a major break in the paleo diet as long as they're consumed in moderation and in season, just like our ancestors would have consumed them.

# 1 Biggest mistake I've made: OVER CONSUMPTION!

Never in my life have I ever over eaten food the way I have when turning paleo/grain free. It's as if suddenly my portion size perspective turned off. I thought 'it's natural, it's okay to eat more.' The fact that something is natural can make it okay to consume a lot of it sometimes, but I don't think this should be done on a regular basis or without any thought.

# 2 Mistake:

Calorie counting. Now to this day, I am not a fan of calorie counting. And - I strongly believe when you eat real food you don't need to count calories, even if you're trying to lose weight. HOWEVER, if you're switching from a SAD diet, or any other diet, to paleo diet, and it is your first time, I would recommend an INITIAL calorie count to start off. But going forward, you should have a rough estimate on the quantity of food you should be consuming for your body type and goals, using your eyes and by learning your body signals. I did NOT calorie count at all and because I thought my food was natural, real, etc. However, I think I started to over eat because I didn't have a guide on what was enough and I believe I would've benefited if I would have guided myself, just like on any other diet.

# 3 Mistake:

Baking!!! Healthy paleo baking should only be done on OCCASION! This is very important to note as there are many dangerous paleo deserts available on the internet that don't help those trying to lose fat! Honey, maple syrup, or any other 'healthy/natural' sweetener is usually used in excess. This also causes you to eat more calories quicker while consuming less nutrition. I have been very guilty of going a tad over board on paleo baking. But hey, if you have too, don't be too hard on yourself. Just remind yourself, it has to be once in a while and OF COURSE it is better than traditional desert making - so yes you are making a positive change in the kitchen!

#4 Mistake:

Over consuming fruit! When I first started on the paleo diet, I over consumed fruit a lot! I thought I was going on to the paleo diet to reduce the digestive stress placed on my body from a diet high in grains, but I ended up stressing out my digestive system by eating too much fruit on the paleo diet. Just because fruit is a natural and healthy sugar, that doesn't mean that your body won't react from it or even worse, make you gain weight! Reduce your fruit in take on the paleo diet to 1-2 MAX! Some days 0-1 fruit is even adequate. You don't need to have fruit everyday. Do not confuse fruits with vegetables. I think a lot of people make this mistake.

Tuesday 26 February 2013

My delivery from Organic & Green Perth WA

I was so happy to come home from work today because I knew my food delivery from www.organicngreen.com.au would have arrived. I am proud to show off my order because I think it's important to buy nutrient dense foods, such as organic meats, fruit and vegetables. They are incomparable to what's available at your typical IGA, Woolies, or Coles. Of course some of the popular chains can carry some organic produce, but most of them don't, which is why ordering online is very handy. Especially when you live in the Northern Suburbs of Perth.

Here's what I ordered from the meat department:
  • Organic Beef liver
  • Organic Lamb steaks
  • Organic Lamb roast
  • Organic Bacon (not labeled as organic, but free range and nitrate free)
  • Organic Whole Chicken

Here's what I ordered from the fruit & vegetable department:

  • Organic Pears
  • Organic Red & Green Capsicum
  • Organic Kale
  • Organic Broccoli
  • Organic Cabbage
  • Organic Purple Carrots
Organic vegetables are much higher in nutrients than commercially grown vegetables. When you eat organic vegetables, you have feel extra healthy, because you are getting extra nutrients. The soil that organic vegetables come from is much more richer and whole, which produces a fuller and richer product. Think of organic vegetables as a deluxe extra fudge creamy chocolate truffle and commercially grown vegetables as a simple plain chocolate. Does that help you understand the quality difference? I hope so ;)


Have you purchased any food from www.organicngreen.com.au before? Did you enjoy your shopping experience and delivery? What about the food, was it fresh? I've only had good experiences with them, which is why I would recommend them if you live in the Perth area.

Hope this post inspires you to eat more organic food!

Have a lovely day!

CB xo



Monday 25 February 2013

Intermittent Fasting Week 2 - Beginning the week!

I've started my second week of intermittent fasting. Sunday/Monday was the first day. Monday was really a great day, didn't eat for 17 hours and I could have potentially waited a little bit longer, but I was in the grocery store and decided to snack on my food before getting to check out counter. Oops. That was at about /close to 1:00pm and had my last nibble at around 8/8:30pm.

This morning (Tuesday) was very stressful. I went into work early and I was so fast paced, I think I burnt myself out too much. Luckily I had one of those chocolate goji berry muffins I made the other night and snacked on that (it had been 2 hours since I awoke, and all that work felt like a work out, so I suppose it was well deserved LOL). The muffin was very high in protein, low in calories, and low in fat, so it probably didn't affect my fast too much. However, since I was just going through an overwhelming and emotional time at work (we were getting audited - only happens once per year), and it was about 12 hours since my last meal, I just decided to feast after the audit was over, and chill out. It's Tuesday afternoon now, and I am tired from the morning, my tummy is full, and I feel like taking the afternoon off. I think I will have a work out later in the evening because I would be happy to do it after my mind and body has had a chance to re-cooperate. I know now, that for the rest of the day and the rest of the week, I will be able to be super hardcore with my intermittent fasting and I will have a few solid training days in a row now.

Why do I care so much and why do I want to be hardcore this week? Simple. My partner is due to arrive back home (he was away visiting family for 3 months) in about 3 weeks time. Additionally, it will be our 3rd year anniversary, and his birthday. WOW! So I think that's more than a reason to want to feel and be my optimal best!

Thanks for reading, and I hope you're training and eating well.

CB xo

Sugar Free/Grain Free Protein Chocolate Goji Berry Muffins

The ultimate guilt free chocolate fix with a protein kick! Here's what you need & how to do it:
  • 1 cup of whey protein powder (pastured fed/organic preferred - non flavored)
  • 2 tbsp of cocoa powder
  • 1 tbsp of cinnamon
  • 1 tbsp of stevia powder
  • 1 tsp of salt
(mix these ingredients in a bowl together)
  • 1/2 cup of water
  • 3 egg whites
  • 1 tbsp of vanilla extract
  • 2 tbsp of coconut milk (optional - if you don't have it, you can replace it with water or if the mix is liquidy enough, you can leave it out)
After batter is made, add in 1/2 cup of goji berries and/or 1/2 cup of raspberries. I have made a batch with raspberries and goji together, as well as one with goji alone, and both of them turned out great. Depending on how much fruit you would like to add to your batch depends on your decision to mixing both berries into the muffins.

Bake at 150 degrees for 10-15 minutes (depending on your oven).

Enjoy! Feel free to let me know how your batch turns out!

CB xo


Sunday 24 February 2013

Chocolate Craving FIX & SOLUTION! Healthy, guilt free, & sugar free!

This is what I do when I am at home and I have a chocolate craving and I need a fix that will cure me and rid  naughty cravings away. I also love this because it is 100% healthy, guilt free, rich in antioxidants, and a relaxing experience. Watch my video to find out what it is! Enjoy!


Wednesday 20 February 2013

Intermittent Fasting Self Challenge



A while back a friend told me I should try intermittent fasting because I can occasionally eat so much, it can be too much. Surely, all the food I eat is healthy, but during that time in my life I felt like I was over-doing it. When she told me to eat everything I can in an 8 hour window and then fast for the remainder of the time, I thought that was crazy. I don't wan to stuff my face, I'll get so sick. She said that was the point and that I would learn to not over eat.

A year or so past and I have found myself looking for more information on what my friend had told me. I am finally starting to consider trying this fast. I have been meeting a lot of people who have been doing intermittent fasting, and they are loving it. Not only can hearing people's personal experiences be a motivator, doing research on the internal health benefits is the ultimate HUGE motivator! Especially for someone like me who loves improving optimal health.

I have started my first week of intermittent fasting and it is going great. I must say, it is very tough breaking my normal morning routine (tea and breakfast). I no longer have to wake up early to cook in the morning, which leaves me feeling a little confused on what I am supposed to do with all this extra time. Also, I don't have to pack as much food to bring to work. Due to my nature of work though, I still have to bring some food occasionally, as some days I don't go home at the exact time I want to break my fast, but it changes ever so often.

My weeks progress so far:

Day 1: Fasted 16 hours, went for morning glycogen walk (45 minutes), ate within an 8 hour window, no weights.
Day 2: Fasted 16/17 hours, went for morning glycogen walk (30 minutes), ate within an 8 hour window, did weight session.
Day 3: Fasted 16 hours, didn't go for a morning glycogen walk, ate within an 8 hour window, did weight session.
Day 4: Fasted 16/hours, didn't go for a morning glycogen walk, ate within an 11 hour window, did weight session.
Day 5: Fasted for 14 hours... eish, (baked the night before and ended up sampling my baked goods *sigh* side affect of baking!), didn't go for a morning glycogen walk, ate within 11 hour window, didn't do weights.
Day 6: Fasted for 12 hours, did core training instead of a morning walk, pretty horrible diet for the rest of day. I was feeling bloated from an avocado, combined with my pms, which resulted in me overdosing on chocolate. Emotions, ugh!
Day 7: Fasted for 16 hours, did my first weight session during fast (was great!), ate very well!

Most people that I have met that started intermittent fasting they were all on a heavy caffein supply, some took BCA's, other pills, etc. If that works for them and they're happy with their personal outcomes, then good for them. However, in my personal opinion, I don't want to be a 'walking pharmacy' thank you very much! I figure if the human body was designed to fast efficiently, we don't need to overdose on caffein for optimal fat loss results. I also care about my adrenal glands and I don't want to stress my internal organs out. I believe small amounts of caffein (like a coffee/day or a few cups of light tea is fine) but supplementing with mass amounts shouldn't be something we depend on doing if we're going to do a fast properly. I feel as if it is cheating.

I had a black tea on Day 3 and a coffee on day 4. I feel that when doing the fast, having a little cozy drink can be very comforting at times, and this is a positive action. However, to go in excess, would not be positive. Also the more days completed caffein free, the better. My personal experience explaining why is that not only do you cause less stress on your cells, but you most importantly sleep better.

Saturday 16 February 2013

Skeletoes? How do they measure up to Vibrams? Is it bad that the exclude the pinky toe?


Those were the thoughts I had when I first discovered Skeletoes. But now I have owned 5 pairs of Skeletoes! So they must be good for such continuous purchasing behavior right?

Here's my story on why I enjoy wearing Skeletoes:

Friday 15 February 2013

Planning Success

If you want to be successful and achieve results, you need to plan. Plan your meals, your training routine, your stretch sessions, your meditation, and anything else to do with yourself and goals, that will help you stay on track. Appointments with yourself are just as important as a meeting with a doctor or lawyer. 


That's it, that's all!

Mindful Eating

Three aspects to consider when eating:

  • Where it comes from?
  • Is it organic and ethical?
  • Are we rushed or relaxed?
One of the most important parts of enjoying a meal, is to take a moment and appreciate the life that has been sacrificed to become an edible food source, to nourish our body. Whether you're about to munch on an apple, bowl of spinach, chicken legs, or sirloin steak, one of our friends (plant or animal) within our circle of life has been taken. We then process this nourishment and then share the remains and feed it  to our pet, our garden, or our birds.The only strong negative part to this mindful eating is that those of us in the Western society, don't dig a whole in the ground and pass our #2's to the soil. We are spoiled with toilet bowls that pipe into locations many of us have no idea where, and would rather not know.

Appreciating and being thankful for our food is important. If you want to take it one step further, ensure you are helping out our animal and environmental ethics buy choosing to eat organic, GMO, pasture fed, foods. Buy paying the extra dollar for the ethical foods, we are giving thanks to our plant and animal friends.

Ensuring you eat your meals in a calm manner signify mindful eating because you're savoring, enjoying, and also taking into the stress and work your digestive system needs to undergo in order to absorb and break down the food you're fueling your body. Eating slowly, relaxed, and not distracted, will make the digestion process easier for your organs, and you'll be less likely to over eat. 

Monday 4 February 2013

Omega 3 Deficiency & Prevention!

Have you ever thought about why everyone is taking Omega 3 pills lately? Have you ever wondered why people weren't taking them before? Are you interested in not only improving your health but our environment as well?

Watch this video to hear my take on Omega 3 from two great sources which don't get enough credit, meat & eggs. In the video I express my opinion and how I THINK about incorporating Omega 3 in our daily life and how to prevent an Omega 3:Omega 6 imbalance in your body.

Got a question? Write a comment below! I'd love to hear any feedback you have as well.

Thanks healthy friends :)


Sunday 3 February 2013

GIRL POWER in the gym!

My most recent accomplishment!

This is my expression of girl power, it also makes me say:
"Being a woman isn't an excuse to be weak, it's every reason to be strong!"


I used to think achieving something like this was for men only or the selected few women that are naturally tiny and could build muscle easily. I never thought it would be ME pumping these pull up's! When I achieved my chin up goal last year and progressed towards pull ups, it's been an awesome to see how fast my strength has grown. Especially since I have taken sometime off with my pull up training, it's amazing how it all just comes together. So what's motivating me now? To achieve 15!

Thanks for watching and I hope this motivates you to pull up!

Ethical Protein Powder: WHY Choose Pasture Fed WP (Whey Protein)

Below is my personal preference and opinon regarding which protein powder is best and I explain the reasons why I purchase it and how it makes me happy and healthy.

Key points would be:
  • Pesticide & herbicide FREE
  • Pasture fed cow
  • Comes from ONE location (many protein powders come from many different country's)
  • No flavors, fillers, simply 100% protein 
Thanks for watching. If you buy a similar healthy pasture fed/organic protein powder, feel free to share your reasoning and experience too!