Blogmas Healthy Hors D’oeuvres

It’s that time of year where holiday parties are in full effect. With both Christmas and New Years on the horizon, food is the one common denominator binding us together to celebrate. While gingerbread cookies and candy canes may be examples of some of the season’s favourites, holiday foods tend to be  full of processed sugars and other additives.

Trying to maintain a balance with healthy eating may be a challenge. Below I have included some ideas for healthier options.

 

1.Baked Pear with Feta & Pomegranate

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What you need:

  • fresh pears
  • pomegranates
  • feta cheese
  • walnuts

 

Directions:

  • slice pears in half and scoop out seeds in centre
  • place on a baking sheet and bake for 10 minutes at 350F
  • top the pears with feta, pomegranates and walnuts then continue to bake for another 5 minutes or until pear is golden and cheese is slightly melted
  • Pears are best served warm.

 

2. Chocolate Avocado Mousse

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What you need:

  • half an avocado
  • 1/2 cup dark cacao nibs
  • 4 tbsp honey
  • 1/2 cup almond milk
  • 1 tsp vanilla essence
  • 2 tbsp pure cacao powder
  • pinch of salt
  • 1 tsp coconut oil

 

Directions:

  • In a saucepan, melt the cacao nibs. Once melted, let cool for a few minutes
  • In a food processor blend all the ingredients – avocado, cacao nibs, honey, almond milk, vanilla essence, cacao powder, salt and coconut oil until the texture is creamy.
  • Spoon into glass bowls then refrigerate for  a few hours
  • Garnish with shredded coconut, fresh berries or any other topping you desire.

 

3. Veggie and Fruit Chips

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What you need:

KALE CHIPS

  • kale
  • salt
  • pepper
  • extra virgin olive oil (EVOO)
  • Cajun spice

 

APPLE CHIPS

  • sliced apple
  • cinnamon
  • coconut oil

 

ZUCCHINI CHIPS

  • sliced zucchini
  • salt
  • pepper
  • ginger powder
  • EVOO

 

SWEET POTATO CHIPS

  • sliced sweet potato
  • cinnamon
  • dried thyme
  • EVOO

 

Directions:

KALE CHIPS

  • In a ziplock bag, mix the kale in with the various seasonings and EVOO.
  • Shake the bag, and then spread the kale on a baking sheet
  • Bake for 10-15 mins at 350F, making sure to stir half way

 

APPLE CHIPS

  • In a ziplock bag, mix sliced apples with melted coconut oil and cinnamon
  • shake the bag, and then spread the apples on a baking sheet
  • Bake for 30 mins at 350F, making sure to flip half way

 

ZUCCHINI CHIPS

  • In a ziplock bag, mix the zucchini in with the various spices listed above and EVOO
  • Shake the bag, and then spread the zucchini slices on a baking sheet
  • Bake for 30 mins at 400F, making sure to flip half way

 

SWEET POTATO CHIPS

  • In a ziplock bag, mix the sweet potato in with the spices and EVOO
  • Shake the bag, and then spread the sliced sweet potatoes on a baking sheet
  • Bake for 30-40 mins at 400F, making sure to flip half way

 

4. Banana Boats

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What you need:

  • bananas
  • plain greek yogurt
  • honey
  • cherries or other fruit as toppings

 

Directions:

  • Slice bananas in half
  • Place on a baking sheet and bake for 10-15 mins at 350F
  • Spread plain greek yogurt and top with fruit like cherries
  • drizzle with honey
  • Serve while still warm

 

 

5. Swirl Energy Balls

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What you need:

  • dried strawberries
  • dried apricots
  • dried dates
  • crushed cashews
  • coconut oil
  • shredded coconut
  • honey
  • 1 tbsp cacao powder
  • almond milk

 

Directions:

  • in a food processor, blend strawberries with a few drops of coconut oil, almond milk (enough to make it moist, not liquid), cacao powder, honey and cashews
  • repeat with dates and apricots, keeping the 3 fruits separate
  • take part strawberries, part dates, part apricots and roll into a ball. Top with shredded coconut.
  • Repeat until you have used all the fruit
  • refrigerate for a few hours then serve

 

6. Frozen Yogurt covered Grape 

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What you need:

  • handful of grapes
  • 1/4 cup plain Greek yogurt
  • 2 tbsp chia seeds
  • handful toothpicks

 

Directions:

  • wash a handful of grapes and pull them off the stems
  • pierce the centre of each grape with a toothpick
  • pour plain greek yogurt into a bowl
  • pour chia seeds into another bowl
  • dip each grape into the yogurt followed by the chia seeds
  • place each grape on a baking sheet and freeze overnight

 

 

7. Date Pops

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As I have previously posted about date pops, please refer to this link for the recipe:

https://scrubs2sweats.com/2017/06/28/date-pop-recipe/

 

8. Black Bean Hummus

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What you need:

  • half can black beans
  • 1 tsp fresh garlic
  • 2 tbsp fresh lemon juice
  • 2 tbsp tahini sauce
  • 2 tbsp EVOO
  • pinch salt
  • dash cumin

 

Directions:

  • In a food processor, mix all the ingredients above
  • Add more salt, EVOO and lemon juice to taste, as needed
  • Garnish with greek olives

 

Hope you enjoy trying out some of these healthy yummy recipes. Please feel free to comment below.

xo

Jessy

Top Fitness Studios in Toronto

For the past year, I have been compiling the content for this piece on my top fitness studios in Toronto. I was motivated to write about this for several reasons.

The initial reason was a constant request from my clients for recommendations on where to train when I couldn’t fit them in my schedule. Even after I started working full time in health care, I dabbled in and out of training clients. But the constant struggle of time commitment plus the decline in my own fitness goals brought me to the decision last summer that after 15 years as a personal trainer, the time had come for me to hang up that hat.

Several of my clients, however, felt at a loss and many didn’t want to hire a new trainer; they wanted suggestions for places they could workout. I didn’t just want to rattle off names of studios I had read in reviews or opinions based on others. I wanted to be able to recommend places that I believed were more than just “a fun workout” or “great for weight loss”. I wanted to add another dimension to a “review”. So here in began the idea to scope out various fitness studios across the city myself.

I began this quest last fall and to date have tried over 50 classes across the city (67 to be exact). But part way through this adventure things changed for me in ways I could never have previously imagined. My entire perspective on health and fitness shifted drastically.

My health declined significantly. I went from feeling chronic fatigue, soreness, joint pain, migraines, nausea and vomiting on a daily basis to numbness, peripheral neuropathy, intermittent paralysis, difficulty walking, difficulty speaking, speech impediment, blackouts and seizures which eventually led to hospitalization and time off work. Long story short, I got Lyme disease probably from one of my many reckless hiking escapades last fall.

Part of my recovery plan included getting back on track with my training. I had to start over as a beginner. My focus was no longer about hitting a P.R (personal record) with weight lifting; it was no longer about competing in competitions (fitness, crossfit or otherwise); it was no longer even about being a “trainer” and the expectation that I should excel at training. It shifted to that of being able to move again and to that of gratitude and honouring what my body is capable of doing that moment that day. So when I resumed auditing these studios, I payed attention to modifications, to movement and to the impact the workout had on my body.

Below I share with you my top 10 fitness studio, by category. I hope I can give insight on some things individuals may not initially think to look for or classes they may never have previously considered.

 

1. SPINNING- Spokehaus 

I will go on record and say I am not a cardio or large group training type of person. I had never done spinning before coming to Spokehaus. Truthfully I went because I wanted to write a well-rounded review that catered to all types of fitness but I expected to not be a fan. I was pleasantly surprised! I even purchased more than one class and occasionally go to a spin session here. I also checked out other spinning studios to better suss out spinning and Spokehaus remained my front runner.

All new clients are shown how to operate the bike (change the resistance, adjust the height of the stool, clip into/out of the pedals). This is extremely important not just for safety but also to make the client feel at ease and to give them an opportunity to ask questions or share concerns, if needed.

I expected to be out of breath during the class (again not a cardio person) but I found it manageable and easy to follow the instructions provided by the instructor, Melissa Jamie. I love her energy, but also appreciated that she came down to the floor during the class to check in with the spinners. And at the end of the class she provided some positive reinforcement that made me feel like I was at a motivational speech. And I loved it so I try to book with her for subsequent classes.

The class encompassed elements of HIIT (high intensity interval training) which I personally find an effective style of training. I was able to keep up while still feeling like I was putting in the work. The music selection was upbeat – I felt like the beats made it easy to keep up with the tempo. Spinning at Spokehaus is definitely high energy, which can offer a nice counter balance if you are also doing yoga or barre.

If you suffer from shin splints, any high impact movement such as running, jumping etc may cause these issues to flare up. Spinning offers an opportunity to raise your heart rate without the intense pounding of your feet, provided you don’t have any knee issues. The class also incorporates some low body weights so that you also get an upper body workout – bonus!

For more information on Spokehaus, check out the link below:

https://spokehaus.ca

 

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2. BARRE – Barre3 

I tried barre at several studios, and specifically did Barre3 in NYC and Chicago, so I was not that surprised that I really enjoyed Barre3 in Toronto.

For those of you not familiar, a barre workout uses a combination of movements inspired by ballet, yoga and pilates while using the barre as a prop to balance. Additionally, the class may incorporate light weights, mats and miniature stability balls (red rubber balls displayed in the photo).

The studio of Barre 3 Toronto offers a clean and bright space. The staff are extremely friendly. Moreover the members are friendly! I have never walked into a studio for the first time and have members make small talk, welcome me and offer to show me around. The manager, Jen, was also amazing at showing me around the space, introducing me to the instructor (Sara) and even set up a spot for me next to her during the class in case I needed help. This was my first workout since getting feeling back in my arm and post Lumbar puncture so I was both nervous and cautious.

The class was lower intensity, and while the core was the stabilizer, it provided an all over body workout. It felt great to do some core specific work that was not painful on the back. If you are like me with back issues (scoliosis), ab work can be very painful so I often overlook it or give up on the exercise part way. But their mini stability balls were ideal for core work, so much so that I had to purchase one after class for home use.

The barre assists with balance and the level of intensity can be varied based on positioning, as modifications are provided by the instructor if needed. The studio is equipped with a barre on either side of the room, and a mirror to assist with posture. The class size is approximately 20 individuals, with half at the front and half at the back. It is the perfect balance between not being too crowded and not feeling like you are on display.

Barre 3 is great as a workout on its own (3-4 days a week) or as a compliment to other styles of training ( it compliments a high intensity class like spinning, for example).

For more information on Barre 3, please check out the link below:

http://barre3.com/studio-locations/torontoksw

 

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3. KICKBOXING- Big Hit Studios 

Even though I stated above that I am not a cardio person, I have to say I gravitate towards kickboxing. Maybe it’s the power in the movements that makes me feel strong?

Regardless, I tried Big Hit Studios a few times. And my opinion never wavered. It is a high intensity class that at times had me exhausted but not enough that I wanted to quit. It really provided me an opportunity to push myself. Be sure that you are well hydrated prior to class because you will sweat!

Big Hit offers a variety of styles of kickboxing (details can be found on their website, posted below). Initially I went to a class taught by Cassie Day (she now runs her own fitness company that empowers women- ALL DAY FIT. For more info, check out http://www.alldayfit.com  and be sure to stay tuned as I will be featuring her in an upcoming blog piece soon). Her energy and the style of training made me feel like I was really working my body. I felt powerful and it’s honestly a great way to expend some negative energy. If you are ever pissed with someone, go to a kickboxing class and let out your aggression on Bob. Bob won’t answer back nor will he reciprocate the punch. It’s extremely therapeutic.

The second class I went to was taught by  Karina V (you can also find her at Barry’s Bootcamp which just opened in Toronto last week). She brought the same level of intensity and energy as Cassie, which was very motivating. If you ever want to feel like you worked out, kickboxing may be up your speed. As always though, be sure to let your instructor know before hand if you have any injuries or concerns. Both Cassie and Karina were great at coming over to offer motivation and to check form, which is key for safety (you don’t want to be round kicking your legs and hurting yourself in the process).

For more information on Big Hit Studios, please check out their link:

http://bighit.ca

 

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Training with Bob- my non responsive partner

 

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 Post a$$ kicking session by Coach Karina

 

4. WOMEN ONLY- Move Fitness

Many women are not comfortable training around men and some are intimidated with the male species walking around the gym space  (sorry boys). We also know that physiologically men and women are different. That’s where the stereotypes comes from  about men being stronger, women have more body fat etc. These are stereotypes, not always true but unfortunately many people feed into these absolutes.

To have a space though that not only caters to just women, but stands behind the philosophy that “training isn’t just about looking good in a bikini, but feeling strong from the inside out”. YES!!! I LOVE THIS!! So before even stepping foot in this studio, I knew their message alone would make them a high contender for me.

There was also an additional bias for me. One of the coaches, Nina Jung from The Jung Way ( http://www.jungway.com/)  had previously coached me at RCFLV (see #10 below) and also performed fascial therapy on me so I knew I would have nothing but great things to say about here.

The studio is a bright open concept space with a yellow, black and white colour scheme. I was instantly attracted to the yellow turf and prowler (pictured below). And they offer alkaline water for its members to stay hydrated. That’s already another win for me.

The classes  are friendly and intimate, which I prefer. Classes that are larger with only 1 instructor are often more difficult to check client form (which for me is extremely important) and to connect with the clients. The program was written in a unique way: as a menu with the main course and the dessert. Cute, right?

Nina was great at providing high energy and motivation, while encouraging team work when necessary. For a tiny lady, she is loud and strong! And always smiling so she is sure to brighten your day.

 

For more information on Move Fitness, please check out their link:

http://www.movefitnessclub.com/

 

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                           Nina providing motivation while checking form

 

5. ROWING- Scullhouse 

Rowing is the only form of cardio I enjoy.  It is a regular component of crossfit and an exercise I do once a week to increase my heart rate. In fact, rowing is a great option for those with knee injuries as it is low impact but still high intensity.

Kristen, the owner of the studio, was very friendly and welcoming. She gave me a tour of the space prior to the class, which I always appreciate. My eyes immediately darted towards all the motivational quotes written on the mirrors of the studio. I like that during a class, you can look up and those words can give you the extra nudge to push through.

Emma was the instructor for the class I attended, and she immediately won me over with her firm handshake upon introduction. She provided the class with a great warmup, which not many studios do. This is key for injury prevention. The program was written on the mirror but Emma also provided clear instructions to the class. I was not the only new person joining the group and I noted the others had no problem following along or keeping up. But dare I  state that I struggled with the tempo. I couldn’t figure out for the life of me why I was always 1 step behind the rest of the class. After, Emma kindly reviewed the technique, which is vastly different from that of Crossfit. Even though I was warned prior to that the technique was not the same, I didn’t expect it to be noticeable. And I always appreciate when coaches can take the time to correct form.

The class was not exclusive to rowing for the full hour. Body movements (e.g. push ups) and weights (e.g. lunges) were incorporated. I noted that there were suggestions for scaling the workout and offered guidance, both if needed. And not only was Emma encouraging and motivating us but she called out our names during the class. I learned early on that in fitness, people often respond well to the person touch so good on her for offering personalized encouragement.

For more information on Scullhouse, please check out their link:

https://scullhouse.com

 

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6. STRENGTH FLOW – Fitsquad’s Iron & Flow

This class is part kettle bell movement, part animal flow. The latter was my main motivation for signing up. I am intrigued by animal flow and currently in the process of getting certified.

What is it? According to the official animal flow website, it is “an innovative program that combines quadrupedal and ground-based movement with elements from various bodyweight-training disciplines”.

Combining this purposeful movement with a strength element provides a balanced workout. The class is mainly taught by Fitsquad’s trainer Julian and sometimes Aldo. The classes are an intimate size, which is perfect for form correction. I value form over anything so can always appreciate when instructors take the time to do so. If the movement is difficult, they provide substitutions or modifications. But any one at any fitness level can do an Iron and Flow class- you don’t need any animal flow experience; I didn’t have any when I tried my first class. In fact I loved it so much that now I go every week.  I will state that with the exception of crossfit, I am not a class person but this one has won me over.

I will also state with full disclosure that aside from my new love for Animal Flow, I am a bit biased about FitSquad. One of the owners was my former trainer/physiotherapist who was instrumental in correcting a decade long poor squat form. I knew that if his name was behind anything that the calibre of training must be high. Even knowing this, I was still blown away by the knowledge and expertise provided by Julian and Aldo. One class Aldo was explaining a movement to us and referenced the posterior chain and our anatomy. Wait, what? Was I being teleported back to a kinesiology or physiology class in university? I am a “why” person so while many don’t care for this type of verbiage, it resonated with me. I like knowing why.

Sidebar- if anyone is looking for a personal trainer, Fitsquad comes highly recommended!

For more information on Fitsquad, please check out their link:

https://www.fitsquad.ca/personal-trainer-toronto/

 

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7. PILATES – Misfit Studios

Misfit studios was created by Amber. It is described as a practiced “rooted in yoga, informed by pilates and inspired by dance”. The Misfit method is a mind-body-soul movement where they teach “movement as medicine” . Naturally I was drawn to this as I  believe that movement IS medicine, especially in light of my recent health issues.

I went to the Queen location for a pilates class,  which is housed in a former church. The studio space with the greenery and large coloured glass panes definitely sets quite the atmosphere. The class was not quite what I expected, however I appreciate that not every workout will be intense and encompass heavy lifting.  It incorporated elements of fitness such as squats, but with a dance flow movement to it. Again it isn’t my style but that’s why I have included it in here- because many people would love and get a lot of value from these types of classes.

For those of you that hate working out, the Misfit classes are for you. For those of you who enjoy dancing, Misfit classes are for you. For those of you who want to move, Misfit classes are for you.

For more information on Misfit studios &  Misfit method, please check out their link:

https://www.misfitstudio.com

 

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8. AERIAL YOGA – Whole Life Balance 

I have tried aerial yoga at several locations but was drawn to Whole Life Balance as this past summer it was my home away from home. After doing an IV drip therapy session (blog post to come), I was immediately drawn to the energy of Sandra Chabot Weber, one of the owners,  that I just had to return to try out their other services (side bar- highly recommend massage therapy with Katie there).

The aerial yoga class sizes are small.  The aerial silks are bright in colour and the room provides colour therapy.  I enjoyed a class taught by Melissa, who’s instructions were explicit and it was easy to follow along. I did the gentle flow class, which is a great compliment to any weight training regime. After the class and the following day I felt my body had really been stretched out and I noted my mobility and ROM (range of motion) had increased.

For more information about While Life Balance, please check out their link:

http://wholelifebalance.com

 

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9. HIIT GROUP TRAINING – Strive Life 

As a former competitive swimmer and lover of weight lifting, I was immediately drawn to Strive Life whose slogan read “we are life athletes”. They pair movement with conditioning in a high energy circuit form.

I was introduced to Strive Life last fall with a class taught by Ryan, one of the co-founders. I was immediately impressed with the quality of programming and coaching skills. I am a huge fan of Tabata, which is a large component of their classes.

I returned to another class a couple weeks ago and was happy to see that their space expanded and that new movements were introduced for me (a couple I’ve never done before!).

For more information on Strive Life, please check out their link:

https://strivelife.ca

 

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10. CROSSFIT – Reebok Crossfit Liberty Village (RCFLV) 

I know Crossfit has a terrible reputation especially in the bodybuilding world. I came from the world of bikini fitness competitions (don’t judge) into crossfit because of my love for Power and Olympic lifting.  I will say on record ANY sport or activity will cause injury if not done correctly. Crossfit injuries are no higher than shin splints from runners or hockey related injuries. But these issues will be discussed in an upcoming article so stay tuned.

Crossfit is one of the few group classes I enjoy participating in and I have been a member of a few Crossfit studios across the city. I actually hired the owner of RCFLV, Nic Martin, a few years ago to help me with my techniques, while I was a member at another box. I was so impressed by his level of knowledge and expertise (I often referred to him as the Crossfit Doctor although I am not sure I’ve ever told him that) that I made the switch.

I know many people say Crossfit is intimidating. Even though I worked at a fitness facility that had an Olympic lifting room for Team Canada, and even as a certified personal trainer, I was intimidated. I value technique over anything so appreciated taking the Foundations classes (the intro to crossfit) and the coaching sessions by Nic.

I drank the Crossfit cool-aid. I love their philosophy and I strongly believe in their method of movement. They are a sport that advocates for a healthy lifestyle and are constantly pushing the boundaries on what the human body is capable of.

What sets RCFLV apart, in my opinion, is they value technique over a PR, they value effort over competition, they value safety first. Every single coach (Amy, Stephen, Josh, Jordan, Jenna, to name a few) at RCFLV exudes knowledge and skills that truly inspire and motivates their members.

And if the idea of lifting those heavy weights scare you, RCFLV offers “burn” classes- HITT delivered in a fun and highly energized environment. They offer something for everyone.

For more information on RCFLV, please check out their website:

https://www.reebokcrossfitlibertyvillage.com

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With Head Coach Amy Aldrich

 

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Head Coach Amy with Owner Nic Martin

Pumpkin Spice & everything nice

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It’s that time of year again here in Canada and many other countries. The time where we start adding the layers of clothing, see the leaves changing colours and resume our obsession with everything pumpkin.

I personally do not like coffee so the infamous Starbuck’s Pumpkin Spice Latte, or PSL according to some, never excited me but I am obsessed with pumpkin – pumpkin pies, pumpkin smoothies, you name it. Most of it I have to make on my own though as I don’t enjoy processed foods so over the years I have tweaked some of the popular recipes to replace butter, sugar and white flour with healthier options.

This year I have decided to share some of those recipes. AND I have formed a collaboration with some of my Instagram friends to also include some from them.

I hope you enjoy these recipes.

Leave a comment if you have any suggestions or future requests!

Also, I have created a Facebook page called “Scrubs2Sweats”. I would like to invite you to follow so you can be notified on any new posts- fitness, wellness or travel oriented including blog notifications.

 

 

  1.                    Pumpkin Pie

 

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Ingredients:

Pie filling:

  • 2 cups pumpkin puree
  • 1/2 cup honey
  • 1/2  cup egg whites
  • 1.5 tsp cinnamon
  • 1/2 tsp ginger
  • 1/4 tsp cloves
  • 1.5 cups almond milk

 

Crust:

  • 3 cups coconut flour
  • 1/2 cup coconut oil
  • 3/4 cup almond milk

 

Directions:

  1. Mix wet ingredients together for pie filling
  2. Mix dry ingredients together for pie filling
  3. Mix wet and dry ingredients together to form the pie filling batter
  4. For the crust, spread out the coconut flour in a pie pan. Mesh together using a fork to form a crust. Slowly add in drops of coconut oil and almond milk to “stick” the flour together. If you have access to a pie impression mould, you can use it to flatten the flour and create the pie crusted edges shown in my photo above.
  5. Refrigerate the pie crust for about an hour
  6. Preheat oven to 425F
  7. Pour the batter into the pie crust
  8. Bake at 425F for 15 minutes
  9. Reduce temperature to 350F for 45 minutes
  10. Let pie cool for about half hour. Ideally put in the fridge for another hour before serving.
  11. Serve with tea or your favourite gelato. Enjoy!

 

Contributor: Jessy

Instagram: @scrubs2sweats

Facebook: Scrubs2sweats

 

 

2.                   No Bake Pumpkin Chocolate Energy Balls

 

PumpkinBallsEdit

 

Ingredients:

  • 1/3 cup pecans
  • 1/3 cup cashews
  • 1/3 cup pumpkin puree
  • 1/4 cup unsweetened shredded coconut
  • 3 tbsp. hemp hearts
  • 1 tbsp. vanilla extract
  • 6 medjool dates
  • 1 tsp cinnamon
  • 1/4 tsp cloves and nutmeg
  • pinch of ground ginger
  • 1/4 tsp of sea salt

 

Added later:

  • 5 tbsp. rolled oats (use gluten free if necessary)
  • 2 tbsp. chocolate chips

 

Directions:

  1. Add all of the above into your food processor until the mixture comes together.
  2. Refrigerate this for about 20 minutes so they can harden a bit.
  3. Add the rolled oats to the mixture and pulse until they are combined.
  4. Move the mixture to a medium sized bowl and add the chocolate chips.
  5. Roll into balls and keep them in the fridge.

 

Contributor: Jaclyn Irwin

Instagram: @holistic.foodie 

Website: http://holisticfoodie.com

 

 

3.                       Pumpkin Spice Energy Balls 

 

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Ingredients:

  • 10 dates
  • 1/2 cup organic puree
  • 1 tbsp organic maple syrup
  • 1 cup gluten-free rolled oats
  • 3 scoops Arbonne vanilla protein powder
  • 1 tbsp chia seeds
  • 2 tbsp pumpkin spice
  • 1 tsp cinnamon
  • 6 pecans

 

Directions:

  1. Blend all the ingredients together in food processor
  2. roll into balls
  3. Refrigerate for 1 hour

 

Contributor: Steff Sullivan, RN, BScN, DM 

Instagram: @fitnursepreneur 

Website:  to order Arbonne protein powder check out http://www.arbonne.com/pws/stephanieannsullivan/tabs/home.aspx 

 

 

4.                       Creamy Pumpkin Pie Smoothie

 

PumpkinPieSmoothie

 

Ingredients:

  • 1 cup of Almond Milk
  • 1/2 frozen banana
  • 1/4 cup pumpkin puree
  • 1 scoop of plant based vanilla protein powder
  • 1 tsp. hemp seeds
  • 1 tsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • 1/4 tsp Vanilla extract
  • Optional: handful of spinach

 

Blend all ingredients together and enjoy!

 

Contributor: Amanda Bottiglia, RHN

Instagram: @amandabotnutrition

Website: https://www.amandabottiglia.com/

 

 

5.                                Pumpkin Pie Smoothie

 

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This recipe is very similar to the one above by Amanda, with minor variations.

Ingredients:

  • 1 cup cashew milk
  • 1/2 banana
  • 1/2  cup fresh pumpkin (boil then blend to puree)
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1/4 cup  dates
  • 1 tbsp vanilla essence
  • 1 tsp pumpkin pie spice
  • 1 scoop vanilla plant based protein powder

 

Blend all ingredients together and enjoy!

 

Contributor: Jessy

Instagram: @scrubs2sweats

Facebook: Scrubs2sweats

 

 

6.                        Paleo Pumpkin Coffee Cake  

 

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Ingredients:

Crumb topping :
  • 1/4 cup coconut flour
  • 1/2 cup almond flour
  • 2 tablespoons coconut sugar
  • 1/2 teaspoon cinnamon
  • 2 tablespoons coconut oil
  • 2 tablespoons maple syrup

 

Coffee cake:

  • 1 cup pure pumpkin
  • 1/4 cup melted coconut oil
  • 1/4 cup maple syrup
  • 1/4 cup coconut sugar
  • 4 eggs
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt

 

Directions:
 
  1. Preheat oven to 325° F
  2. Line a square baking dish with parchment paper.
  3. In a small bowl, combine the ingredients for the crumb topping. Mix until all dry ingredients are moistened. Set aside.
  4. In a large bowl, combine the melted coconut oil, maple syrup, coconut sugar, and pumpkin. Mix well.
  5. Add the eggs and mix until blended well.
  6. Then add the almond flour, coconut flour, cinnamon, pumpkin spice, baking soda, and salt.
  7. Mix until completely blended.
  8. Pour into prepared pan and sprinkle the top with the crumb topping.
  9. Bake for 50-55 minutes.

 

Contributor: Diana 

Instagram: @dianashealthyliving 

Website: http://dianashealthyliving.com

 

7.                 Chocolate Coated Pumpkin Pie Truffled 

 

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Ingredients:

  • 1/2 cup pumpkin puree
  • 1/4 cup maple syrup
  • 2 tbsp coconut flour
  • 1 tsp cinnamon
  • 1/2 tsp each of ginger, cloves, all spice
  • 1/2 cup chocolate chips
  • 1 tbsp coconut oil

 

Directions:

  1. In a food processor, pulse the first 5 ingredients until well combined. Then roll into balls and freeze.
  2. Melt the chocolate and coconut oil together.
  3. Dip each ball into the chocolate sauce and lift out using a fork. Place on a lined cookie sheet.
  4. Refrigerate for at least 15 minutes. Enjoy!

 

Contributor: Jessica Urack 

Instagram: @healthyhabits.byjess 

Website: http://www.healthyhabitsbyjess.com

 

 

8.                 Pumpkin “cream” filled Muffins

 

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Ingredients:

  • 1.5 cups coconut flour
  • 1/2 cup honey
  • 1 tsp baking powder
  • 1 egg
  • 1/2 cup apple sauce
  • 1/2 cup almond milk
  • 1/2 cup almond butter
  • 1/2 cup pumpkin puree
  • 1/2 cup blended zucchini
  • 1 tsp cinnamon
  • 1 tbsp vanilla essence

 

Cream filling:

  • 1 cup plain Greek yogurt
  • 1 tbsp pumpkin pie spice

 

Directions:

  1. Preheat oven to 300F
  2. Mix wet ingredients together
  3. Mix dry ingredients together
  4. Mix wet and dry together to form a batter free of clumps
  5. mix together ingredients for filling
  6. Pour batter into muffin pan (coated with coconut oil) half way, then layer with the filling before topping off with another layer of batter
  7. Bake for 20-25 mins
  8. Cool for 5-10 minutes before serving

 

Contributor: Jessy

Instagram: @scrubs2sweats

Facebook: Scrubs2sweats

 

xo

Jessy

 

 

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Joga

 

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Photo courtesy of Joga House

 

I am sure many of you reading the title JOGA have probably never heard of it, and more importantly wondering what it is. A few months ago, I encountered the term a few times within my fitness circle.  One person even described it to me as “jock yoga“, which immediately got my attention.

Recently I decided to research and explore this type of approach to yoga. For me, yoga has always been a mindful practice. It certainly has many physical benefits and many people incorporate it as part of their fitness routine. But my style of training is predominantly heavy weight lifting and crossfit. That was until I started having health complications that limited my ability to move. My thinking on yoga shifted to include a deeper appreciation for what it can do for my body. The universe was also opening up my eyes to other types of movements that weightlifters alike may enjoy.

 

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JOGA was founded by Jana Webb, a yogi with an athletic background. She wanted to bridge the gap between “traditional yoga and the biomechanics of sports”, creating a unique blend of postures and breathing techniques. To read more about this radiant soul, please check out the link below.

http://janawebb.ca

Jana spent years training with top athletes using this unique style of yoga. Working closely with health care professionals and fitness experts,  she created a system that benefits the athletic body.

 

Joga + Reebok

Joga coaches including Founder Jana (blonde babe standing in the centre).  Photo courtesy of Joga House.

 

JOGA is defined as a practice that ‘focuses on finding a balance of strength and flexibility, joint mobility and stability and techniques for core/breath integration while the body moves through different planes”.

 

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So one might ask why JOGA, and not yoga? The simple answer is because traditional yoga involves long static holds which neurologically does not align with what most athletes do- they are required to move, and in many cases fast and explosively.

After trying a few classes, I can appreciate this approach which appeals to my athletic background and love for weightlifting. There are many elements of traditional yoga to it, with a spin on the intensity of the poses. In fact I dear call is the HIIT (high intensity interval training) of yoga.

Does that mean only athletes can partake in JOGA? No! JOGA is a program that incorporates specific positions aims at developing strength and flexibility. Everyone can do JOGA!

 

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If you live in Toronto, you must try their many styles of JOGA classes (JOGA balance, JOGA strong etc) at JOGA HOUSE, located at Bloor and St George. Please refer to their website (linked below) for class descriptions or feel free to contact them directly. I got a plethora of information from both Allie MacIntyre and Allison High so don’t hesitate to ask them.

You can also become a JOGA coach. They offer certification at their Joga House as well as across the country as this style of training continues to grow.  Follow them on Instagram for updates on course dates and location. This certification is something I plan on adding to my list of accreditations early next year so stayed tuned.

For more information,  check them out on Instagram @jogaworld or their website linked below.

https://www.jogahouse.com

 

Loveyourhouse

Photo Courtesy of Joga House

Namaste,

Jessy xo