April Update

Hello everyone!

I’ve missed you all so much this month! I haven’t been able to connect with you as much as I’d like. But if I were to have any reason, I hope a vacation in Mexico is good enough!

Vacations are funny. For me, they take a decent amount of preparation beforehand, and then require a lot of catching up once I’m back. I’ve learned to handle life accordingly and leave myself time before and after to take care of those things – it helps me keep my sanity!

But of course, a good trip is always worth it.

Surf Boards in Sayulita

Matthew and I spent a week staying in Puerto Vallarta. We took full advantage of our time there and visited all the towns that surround it – Bucerias, Sayulita, Mismaloya, and Yelapa.

Ever since Matthew and I met, I’ve been asking him to vacation down south with me. This, coupled with the fact that the Calgary winter was an especially long one, made this trip really special for me. We had adventures every single day – from deciding where to have lunch, to hopping on the bus and praying we get off in the right town!

What I love about spending quality time with my partner and seeing them in different environments is that you get the chance to see them in new ways. How do they handle getting completely and utterly lost? What are their vacation priorities? How are they at learning a new language?

It took all week for Matthew to learn the word for “bathroom” in Spanish, but it was entertaining watching him re-learn and forget it over the week. He didn’t mind when I flubbed over new words myself – hah! It’s funny, the moments that end up sticking with you.

I’m so thankful for this trip because it reminded me that once you take a break from social media, enjoy quiet, and actually sit back and look at your life, you can have some pretty amazing moments. You get the chance to really check in with yourself and reassess.

Aside from the trip which was phenomenal, I do have some other exciting things coming up!

I am hosting another Intuitive Eating Workshop in May at SURFSET YYC – it has been the most popular workshop yet – I think in large part because it affects us all on some level to varying degrees. We are over stressed and often over-fed…. and not with the good stuff!

Secondly, in just a couple days my newest ebook is set to be released 👏🏻!

The Strong Babe Summer Guide is not your average diet book – in fact, it’s not a diet book at all. It’s a nutrition and lifestyle JUMPSTART to get you in the right mindset for summer and inspire your inner health nut!

Deprivation and yo-yo dieting are so last year. The Strong Babe Summer Guide is all about nutrients, delicious food, and eating until you are actually full. Plus there are going to be tons of tips on lifestyle, supplements, and self-love.

I’m looking forward to hearing what you guys think of it!

Believe it or not this is the third ebook I’ve written.

The first one, Anxiety Workbook, is for my fellow Anxiety Warriors looking for a holistic resource on how to help themselves. This ebook is so near and dear to my heart – if you have anxiety I highly recommend checking it out!

The second one, Easy-Peasy Meal Prep Guide, is a 100% free ebook to help you organize your food for the week! I would get so many comments and questions regarding meal prep, and I realized that this resource could be something that really helps people. Plus, it’s created in such a way that it can cater to you no matter what your diet is like!

 

Thank you so much for catching up with me today! As summer quickly approaches I wonder, do you have any exciting summer plans you are looking forward to? I would love to hear about it!

Chat soon!

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March Update

Hello friends,

How has March been treating you? If you feel like things are great but could be better, then guess what? We are in the same place. Welcome, take a seat.

You see, lately I’ve been daydreaming about my ideal day – my ideal life actually, and what it looks like. This, although sometimes a positive experience, is not a productive way to spend my precious time! Now, hear me out: I’m not saying daydreaming is necessarily bad.

What I am saying is that daydreaming gets me nowhere. Why?

1 – daydreaming is not the same as manifesting. Manifesting requires a spirit of gratitude and abundance, in order to draw that thing to you. Daydreaming is more passively participated.

2 – daydreaming isn’t actually doing anything about it. Thinking about what I want is easy! But actually making it happen. That’s hard work – and a lot of time given.

I am not unhappy, in fact I feel blessed every day of my life. But in another breath I also feel like I don’t want to waste any time. I’m a doer, a shaker, a go-getter!

You know, I’m just one of those people – and there is many of us out there – who just do better being held accountable for certain things. What I want to do more of is hold myself accountable.

Did I meet my goals for the day? If no, why not? Is what I’m doing working for me? What can I do better? Who could teach me something about what I need to know?

What nobody tells you is that is what being self-employed is all about (or at least, that’s what I’m gathering). It requires constant self-reflection, self-accountability, and is just one big giant creative messy learning experience.

Speaking of which! If you are interested in what I’m working on right now – here’s a sneak peek!

What is so freakin’ cool about this guide is that it’s not a diet plan (the industry is incredibly saturated with those – you don’t need me for that). It’s a guide to help you feel sexy and strong. It’s not about deprivation – it’s about strategy and abundance! I can’t wait to share it with you.

I’m trying and retrying recipes – I’m going over my words and recommendations with a finely toothed comb, I’m pouring everything into this because I want you to get the most out of it!

And with that I must say, I’m officially in my zone. I love working on creative projects. I will do it for the rest of my life. Whether that’s writing ebooks, making recipes, creating workshops – I love all of it.

I myself am my own creative projects sometimes. When I’m working out, i usually have a vision, or something I’m working towards. I change my hair and colour it often – if you’re not new here then you already know that.

 

Thanks for stopping by today.

If you just can’t get enough – please, add me on instagram! I love making new friends.

Have a great rest of the month!

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Gluten Free Banana Cake

For someone who lives pretty modestly, I’ll admit that I eat like a Queen. A Queen who cooks for herself of course, but like royalty none the less.

I wouldn’t have it any other way. I think there is a big part of me that really enjoys having control over what I put in my body. And it’s great, because it means I can take foods I wouldn’t normally just go out and buy, and health-ify them. And in this case especially I ask: who doesn’t love a good warm slice of homemade banana cake?

Features of this cake:

Sweetened with coconut sugar, which is lower on the glycemic index!

Gluten-free and therefore safe for those of us with sensitive tummies!

Tastes amazing and doesn’t sacrifice flavour for health benefits!

As mentioned above this cake is gluten free & dairy free. 

Ingredients

  • 3 cups all purpose gluten-free flour blend (I use Bob’s Red Mill GF Baking)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 cup coconut sugar
  • 3 large eggs
  • 2 tbsp peanut butter
  • 1.5 cups nut milk
  • 2 tablespoons apple cider vinegar
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 3 large ripe bananas
  • 3/4 cup of coconut oil
  • 2 teaspoons vanilla extract

Directions

Preheat the oven to 350 F and grease a 9 inch cake pan. You’ll need a deep one – I actually used a 9 inch spring form and it worked great.

First step – prepare the plant based buttermilk. Add the 2 tablespoons of apple cider vinegar to your nut milk. Mix and allow to sit for 5 minutes.

In the meantime, mash bananas. I used my food processor, but a fork should do just fine so long as the bananas are very ripe! Once mashed add eggs, coconut sugar, and vanilla. Once mixed well, add peanut butter.

In a separate bowl, add gluten-free flour blend, baking powder, baking soda, cinnamon, and nutmeg. Mix well.

Now you can add your ‘buttermilk’ to the wet mixture.

Slowly begin adding your dry ingredients to the wet, ensuring a uniform consistency. Now you can add it to your cake pan and bake in the oven for roughly 45 minutes. Stick a knife in the center before you remove it from the oven. When it comes out clean, you should be good to remove it.

Icing, although optional, adds a bit more sweetness. I don’t have a recipe for it as this part was kind of an afterthought, but it’s made from three simple ingredients: melted coconut oil, cacao powder, and icing sugar. You can play with your own measurements if you want a quick and easy icing for your cake as well! Mine is also topped with some energy balls and dairy free chocolate squares. Go ahead, have fun with it!

And just as a note, it’s not vital but better to use a gluten free flour blend vs just one kind of gluten free flour such as garbanzo, rice, etc. I find using a blend in cakes to produce a much more stable product.

 

I hope you enjoy the cake! Don’t forget to tag me in your recreations on Instagram (@standingstrongwellness) because I love to see you guys in action in the kitchen!

Thanks for dropping by!

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December Update

Happy Holidays to all of you, my friends!

What an amazing month it’s been – I can’t wait to tell you guys everything.

But first I want to say – holy smokes. Another year is coming to a close. This is the year I graduated with my certification in Holistic Nutrition. The year my niece was able to call me “Nanie” (auntie). The year I realized less is more. I’ll have to pay some sort of blogger-tribute to the year – but I better hurry – I’m almost out of time!

This month, Standing Strong Wellness has made incredible leaps and strides. I’ve begun working closer with my friends at SURFSET YYC. You guys know that I love fitness, so being able to combine that with my passion for nutrition is a dream come true. I feel so lucky to have landed this partnership and I can’t wait to see where it goes.

 

Something else that I’ve been working on for months with Standing Strong Wellness is a t-shirt designs! I truly enjoyed hand printing the original #anxietywarrior t-shirts, but life has been way too crazy to dedicate any time to it these past months. I’m just so committed to that vision, so I decided to outsource some of the work. This brings us to great news! You can now find my designs on TeePublic! Every design there was made by yours truly! Check them out and let me know what you think in the comments here!

Should we talk about my fitness? We haven’t been there in a while!

With being so focused on building my business, my fitness level is not at all where I want it to be. Admitedly, I need to make it more of a priority. But I’m not just going to talk about it – I’m going to do something about it!

This January begins my 21 day reset, so I can get back on track! Why 21 days? Well, it takes 3 weeks to make or break a habit, so it’s the perfect way to start off the New Year on the right foot! I’ll do up an official blog post about that soon, so I can give you guys a few more details!

If I had to look back on this month and describe it in one way, I would say that this is the month I settled into myself. When you’re young, you spend so much time trying to define who you are. But sometimes, all that results in is putting ourselves in a box.

All I am is the story I tell myself I am. In realizing that, I’ve come to the conclusion that I can be anything. All at once. Or once at a time. It’s up to me! And I can change what I’m doing at any time. I love it.

Thank you all for being here throughout the past year! I know 2018 is going to be amazing. Stay tuned for more info about my next challenge, another project I’m working on, and where Standing Strong Wellness is going next!

 

Until next time!

 

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November Update

I’m on a roll for missing things these days! I missed the October Update – which I just realized yesterday. I missed Make it Happen Monday last week (sorry!) ! I have never claimed to be the most organized person ever. Maybe that should be my goal for 2018… which is slowly sneaking up on us!

But while it’s still November, lets focus on this month.

This time of year is always a tough one for me! I have always found myself really affected by the lack of sunlight that plagues Alberta this time of year. The sun comes up around 8, and disappears at 5:30. What I usually notice is a distinct lack of energy throughout the day.

But you know what? I’ve been rolling with it. I’ve been making sure I take my vitamins and my medication. I’ve been trying to get out during sunlight every chance I get. I’ve also been taking naps, guilt free, as I need them. Yes, that’s right – GUILT FREE NAPS. Ain’t no reason to feel bad about a nap you need!

Despite the increased bit of fatigue and lack of general sunlight, November has been a great month for Standing Strong Wellness. About a month ago I released my first ebook which I named “Anxiety Workbook” – a labour of love that I am extremely proud of. If you haven’t picked up your copy yet, visit the “products” tab at the top of my website and check out the details!

Moving forward, I really want to be able to release more content for free. So my question to you readers is, what kind of ebook would you like to see next? I am open to any and all suggestions, so please feel free to share them in the comments below!

Also, I put on my very first workshop at the beginning of this month in cooperation with my partners SURFSET YYC. It was a really great moment for me. I was really nervous at first, especially during the planning phase, but my partner told me to “embrace my destiny”.

My supportive partner catching some winter rays with me

 

I felt that those were such beautiful words of encouragement, because it’s true: this is what I am meant to do. And now is not the time to shy away! The first time doing anything is a bit nerve wracking – and me nor anyone else should be dissuaded from a challenge – especially when it’s a challenge that is good for us.

What is the last thing you shied away from? Did you get down on yourself, and tell yourself you couldn’t do it? The truth often is that we are capable of so much more than we ever realize we are.

 

That’s whats new with me this month! What’s new with you?

Find me on Instagram

Check out my Youtube

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Raw Raspberry Mousse Truffles

I know it’s fall, aka the season of pumpkin spiced everything, and I love it as much as the next basic beauty – but today I’m taking a break.

The other day I was perusing the produce at the grocery store, and I noticed a huge container of raspberries on sale.

You know, I love it when I am able to just let ingredients call to me. With no particular plans of what will come from a trip to the store, I am able to let my imagination fly.

I guess on this particular day it was flying towards sweets, and they turned out even better than I hoped. Matthew gobbled them down, and my sister said that her salivary glands were exploding so, well, I guess I’ll take all that as a compliment.

This recipe is refined sugar free, dairy free, gluten free, and raw vegan. 

Ingredients

Raspberry Mousse

  • 1 cup pitted dates* (about 12)
  • 1 cup fresh raspberries
  • 3 tbsp coconut oil, melted
  • 2 tbsp coconut flour

Chocolate coating

  • 1/2 cup coconut oil, melted
  • 4 tbsp cacao powder
  • 1 tsp maple syrup

*the dates should be softened, if not let them sit in warm water for 5-10 minutes

Directions

In a food processor, add all ingredients for the raspberry mousse and mix well. The mixture may be a bit sticky at first, but don’t be too alarmed. Once combined, allow the mixture to sit in the freezer for 10 minutes to firm up. (If it’s not firm enough, add more coconut flour – only about a 1/4 tbsp at a time, until a more desired texture is achieved).

While the mixture is in the freezer, line a small baking tray or plate with parchment paper. Then get the chocolate coating ready by mixing the melted coconut oil, cacao powder, and maple syrup in a small bowl. It should stay warm and liquefied long enough to coat the mousse balls – if it reaches room temperature, simply warm in the microwave or stove top to melt again.

Once the mousse mixture is firm, using your hands roll out approximately 9 uniformly sized balls. Using a spoon, coat them in the chocolate sauce one at a time and place on back onto the parchment paper. Once all truffles are coated, put the tray in the freezer for 2-5 minutes to allow the shell to harden.

I repeat this process (drop, coat, put back on tray, put in freezer) about 3 times to achieve a thicker shell around the raspberry mousse. You can repeat up to 5 times if you want an extra thick chocolate layer.

Keep these refrigerated in an air tight container and they should keep well for about a week. I’m looking forward to making more of these, and perhaps even experimenting with this base, as I think these will make a great dessert item to bring to a holiday party this season!

 

Please tag me on Instagram if you give this or any of my other recipes a try – I love seeing your creations!

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Make it Happen Monday

Hey Strong Babes –

I’ve just finished taking the weekend off – operating without a schedule or any specific goals in mind. After a crazy last 9 months of being in school, I needed it.

But it’s also so easy to fall into that pattern. To let my responsibilities, and my goals, to fall to the wayside. It’s not easy staying self-motivated – it’s not easy firing yourself up every morning. It’s hard. No one said it was going to be easy!

This morning I decided I needed to get up and show the day how it’s going to be. Because if I don’t take control and decide today I’m going to be productive – today I’m getting stuff done – if I don’t make that decision and act on it, how can I expect to get where I need to go today.

You know what they say: you either run the day, or the day runs you.

You decide.

Make it happen!

Chickpea Nuggets

The other night I had a wild hankering for chicken nuggets. The problem? I’ve recently made the decision not to buy any meat unless it’s been ethically raised. Yep, it’s been a big leap for me! Maybe more on that in another post.

But back to the nuggets: so going out for these or picking some up at the store was just not an option. We also don’t keep a lot of oven or microwave ready foods in my house. So wanting something that would hit that ‘late night craving’ spot ASAP forced me to get creative. And thank goodness for that, because perhaps without that push these beauties might never have come along.

These Chickpea Nuggets are crunchy, satisfying, and great dipped in ketchup! Vegan friends, you can substitute the egg for one flax egg, and use vegan friendly Worcestershire. My meat eating friends: try this! You just might be surprised.

This recipe makes 12 nuggets.

Ingredients

  • One can of chickpeas, drained and rinsed
  • 1/2 cup cooked quinoa
  • 2 cloves of garlic
  • 1 large egg
  • 1/8 tsp cayenne powder
  • 1/4 tsp Himalayan salt
  • 1 tsp Worcestershire
  • 1 tsp tamari (or soy sauce)
  • 1/2 cup corn starch
  • 2 tbsp olive oil

Directions 

Preheat the oven to 350 . Add all ingredients to a food processor until mixed well – almost to a paste, but still leaving some bits of chickpea or quinoa for texture. Using a large spoon, scoop out 12 nuggets. Coat each chickpea nugget in corn starch and arrange on a large sheet pan. Drizzle with olive oil and bake in the oven for 25 minutes. After 25 minutes, flip the nuggets over and let them bake for another 10.

You will know these babies are done because they will be nice and crunchy on the outside. You can add more salt to these once they are done, if you desire it, and serve with whatever sauce you like!


I have adapted the directions slightly from the first time I made these. Only slightly, as I initially tried frying the nuggets in a pan, as opposed to baking them. I found it a bit more messy and time consuming, but if you really want your nuggets fried you can do that too.

Happy Eating! 

Make it Happen Monday

Every morning I find myself pretty fired up and ready to go, but let me tell you a little secret … 

I hardly ever go to bed feeling so great. Mix anxiety with perfectionist tendencies and going to sleep in peace is no easy task. Last night in particular I was feeling really defeated – wondering if I would be able to pick myself up the next morning and continue forward. 

But I always do. 


It made me realize that every morning, even on Mondays, there is something even more important I go through before getting motivated… 

It’s letting go. 

For the first second, the moment I open my eyes, I grant myself the peace of letting go of yesterday. Without that, how could I possibly move forward? Carrying on is almost impossible when you’re carrying so much baggage. 

So my motivation for you today is this: grant yourself permission to move on. To move forward. To let go. 

Yesterday is gone, but we still have the day in front of us! 

Happy Monday Strong Babes! 

Make it Happen Monday

Hey everyone!

Welcome back for another Make it Happen Monday.

This week, we are gonna slow it down a little bit.

I invite you all to click on the guided meditation below. It has truly helped me on my toughest morning – especially the ones where I don’t need to be REVVED UP, but rather, brought down.

 

 

I hope it leaves you with a sense of clarity, so you can go about your Monday strong in your mind!

Happy Monday!