Archives for posts with tag: healthy eating

My client and I have been working together for 2 months to get her ready for her trip to Greece. We started working out twice a week and then for the 2nd month we increased it to 3 times per week. In 2 months she has lost 30.2 lbs, 4.7% body fat, 14.5 inches and her BMI has gone down by 5. OUTSTANDING RESULTS!!!! Dedication and proper nutrition are what made this happen. I can’t wait to share the before and after photo.


I just received these beautiful recipe cards from Life I Design in the mail.  If you’ve never heard of them make sure to click on the link.  Nicki Traikos is the artist behind the brand.  Whether you purchase a decorative pillow, mug, wall art or greeting card her artwork accents any room in your house and creates a peaceful environment.  Make sure to take a look at her shop for your next gift giving occasion.

Back to the recipe cards.I love the simple yet cheerful design Nicki came up with. It makes you actually  want to use recipe cards again. I don’t know about you but I hate having sheets and sheets of printed off recipes and I don’t particularly like having my laptop or iPad around while I’m baking. Recipe cards are easy to organize and don’t take up a lot of space which I need.  I LOVE to bake so these will certainly be filled up with baking recipes and I LOVE my sweets but of course only healthy options for this household. My youngest has a dairy and egg allergy so this is a perfect option to keep all of the recipes he can eat all in one place…and on pretty cards.  I recently shared this image on Instagram (don’t forget to follow me @trainfizzique) and informed my followers to stay tuned for the recipe I wrote on my first card.  So, here is that recipe.  It’s dairy and egg free and my youngest has been gobbling them up.  Scroll down for the full recipe from Oh She Glows.  


I tweaked the recipe a bit to our liking and for the ingredients I had in the house but if you’d like the full recipe from the website, click here.

Yields: 12 large muffins

Prep Time: 20 Minutes


  • 3/4 cup (190 mL) mashed ripe banana (about 2 medium)
  • 3/4 cup + 2 tablespoons (220 mL) unsweetened coconut milk
  • 1 teaspoon apple cider vinegar
  • 1/4 cup (60 mL) pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/4 cup (60 mL) coconut oil, melted
  • 2 cups (280 g) whole wheat flour
  • 4 tablespoons (40 to 60 g) natural cane sugar
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon baking soda
  • 1 1/4 cups (160 g) fresh blueberries


  1. Preheat oven to 350°F and grease a muffin tin.
  2. In a medium bowl, mash bananas and measure out 3/4 cup. If you have any leftover mashed banana you can freeze it for a smoothie.
  3. Place mashed banana into medium bowl along with the milk, vinegar, maple syrup, and vanilla. No need to stir it yet.
  4. Melt the coconut oil in a small pot over low heat. Set aside.
  5. In a large bowl, mix together the dry ingredients (flour, sugar, baking powder, cinnamon, salt, and baking soda).
  6. Stir coconut oil into the wet mixture. Pour wet ingredients onto the dry ingredients and stir until just combined.
  7. Gently fold in the blueberries, being sure not to overmix as this can result in dense muffins.
  8. Spoon a heaping 1/4 cup of batter into each muffin tin, filling each tin about 3/4 full (they will be almost full, but this is normal).
  9. Bake at 350°F for 23 to 27 minutes until a toothpick comes out clean.
  10. Cool in pan for 5 to 8 minutes and then transfer muffins to a cooling rack and cool for another 15 minutes.


Sweet indulgences don’t have to make you feel guilty.  You’ll definitely notice this muffin isn’t as sweet as the ones you would get from your local coffee shop.  Take some time out of your day to whip these up and if you’re one to grab a muffin on your way to work, this is a way healthier alternative.  Enjoy!

Have a Fit Day,


Check out these photos that are a year apart.  What a huge improvement.  Phil is my husband but also one of our clients.  He has been following Fizzique programs for a few years now and he just keeps improving.  His goal is to gain weight because he was very skinny growing up.  It was difficult for Phil to put on weight but not any more.  Under the supervision of Fizzique he has changed his eating habits and workouts and clearly the results are working in his favour.  What a huge accomplishment in 1 year.  As you can see by these photos progress takes time.  There is no quick fix that will have permanent results.  It is a process so accept it and enjoy every moment of it without stressing out.


Am I making you hungry? Try these guilt free cookies made without eggs, butter or milk. Ohsheglows Blog has a ton of vegan recipes. I am definitely not vegan but know that I  my sweets. This is a way for me to satisfy my sweet tooth without feeling guilty about grabbing a snack. Click here to get the recipe.  I substituted the sunflower seed butter for regular peanut butter because that’s what I had and bought chipits dark chocolate chips instead of chopping my own because with having 2 kids you have to make things easy.


I bought some RISE Kombucha at the YogaConference AndShow last weekend. These 3 flavours were my favorite. Fermented foods are great for your gut flora. If you’ve never heard of Kombucha it’s a fermented tea that has been de-caffinated with a bacterial culture.  As a fermented beverage, it adds probiotics to your gut and is great for digestion!  Have you tried RISE before? What’s your favourite flavour?


It happens time and time again.  We set intentions to start a new routine only to fall short of following through with it.  Let’s turn those intentions into habits and here’s how.


Just need to form these energy balls into better spheres and freeze and then they’re ready to eat. These are so delicious and packed full of superfoods and goodness. The secret superfood is spirulina.  It’s a blue green algae that is superior to typical plant protein. Check out the recipe from Meghan Telpner below.

I bought all of my ingredients at Natures Emporium (with a few that I already had from Bulk Barn.)

The raw cacao powder is from Giddy Yoyo. Anyone who knows me knows that I LOVE their products.

Thanks Meals that Matter for introducing me to these amaze-balls. Website coming soon.

Recipe here.


I have been meaning to make these muffins for quite some time from the Oh She Glows cookbook and I finally got around to making it.  With 2 kids it sometimes makes it a bit challenging to get any baking done which I absolutely love to do.  It’s therapeutic to me.

If you’re looking to make a healthy muffin here is a great option.  There’s flax, oats, raw honey and some other delicious ingredients.  I added chocolate chips to mine as well because my oldest son inspects his muffins to make sure there are some chips in there.  😉 The recipe only makes about 6 so if want more make sure to double the recipe.

After you’ve made these let me know how you like them.  We gobbled ours up!


So I’m a little obsessed with finding healthy snacks lately because I find if I can prepare a healthy snack I will grab that instead of a snack that I’ve purchased off the shelf at the grocery store (yes, I keep a few of these in the house for my toddler).  So far the homemade hummus and granola bars have been very successful and tasty. I love searching the Oh She Glows website because I find the recipes are so tasty and good for you.  We were having company over to watch SummerSlam this past weekend and I wanted to make a dessert that was decadent but still healthy.  Alas, salted Almond Butter Freezer Fudge.  It was on the first page of the Oh She Glows website and the fact that it was easy to make and required very few ingredients was a selling point for me.  I’m on mat leave and a mom of 2 so easy recipes are what I need.  It’s definitely not the cheapest dessert to make but the taste makes you forget how much you spent….kind of.  (I spent $14 on the cup and a half of almond butter alone….Yikes!)  So now that you’re salivating at the photo below here is the recipe.



  • 1 1/2 cups raw smooth almond butter
  • 1/4 cup + 2 tablespoons virgin coconut oil
  • 1/4 cup pure maple syrup
  • 1/4-1/2 teaspoon pink Himalayan sea salt or other fine sea salt, to taste
  • 3 tablespoons virgin coconut oil
  • 1.5 tablespoons pure maple syrup
  • 3 tablespoons unsweetened cocoa powder
  • Pinch of pink Himalayan sea salt or other fine sea salt
  • Maldon sea salt or other flaked sea salt, for garnish (optional)


  1. Lightly grease a standard size loaf pan (9″x5″) and line with a piece of parchment paper cut to fit the length of the pan.
  2. For the fudge: Spoon the almond butter into a large mixing bowl.
  3. In a small pot, add the coconut oil, maple syrup, and salt (only the fudge ingredients here). Heat over low, until the oil is melted. Slowly pour the wet mixture into the bowl with the almond butter, stirring as you go. Stir until completely smooth and combined. It’ll be quite runny at this stage.
  4. With a spatula, spoon the almond butter mixture into the prepared pan. Smooth out. Place the pan, uncovered, on a flat surface in the freezer. Freeze for around 1 hour, or until the fudge is solid.
  5. For the chocolate topping: In a small pot, add the oil and melt the oil over low heat. Remove from heat and whisk in the maple syrup, cocoa powder, and salt until smooth. I like to place the chocolate sauce in the fridge for several minutes until thickened slightly.
  6. Slice the frozen slab of fudge into about 21 (1-inch) squares and place on a large plate lined with parchment paper, about a half-inch between each piece. Spoon the chocolate sauce on top of each square (a scant 1 teaspoon per square). Place back in the freezer until the chocolate is solid. Sprinkle on some flaked sea salt, if desired.
  7. Break apart the squares of fudge (if the chocolate pooled at the bottom) and enjoy immediately. Return leftovers to the freezer.


ohsheglows Feel Good Hearty Granola Bars. One word…delicious!!!
I can’t eat yogurt anymore as I have an intolerance to dairy and really miss having all of my nuts and seeds. I just can’t eat them on their own because they’re hard to get down for me. This is a great alternative for me. It’s sweet and really healthy. Guess what you use to bind it together…………………….BANANAS!!! I would never have thought to use them to bind together but it seriously works. I also added chocolate chips to make it a tiny bit sweeter just in case they didn’t turn out exactly like I had planned. So quick to make and easy tasty ingredients. Recipe below.

Vegan, Gliten Free, oil free, soy free

1.5 cups mashed ripe banana (about 3 medium/large bananas)

1 teaspoon pure vanilla extract

2 cups rolled oats (use certified gluten-free if necessary)

1/2-3/4 cup dried cherries, chopped (I used 3/4 cup)

1/2 cup walnuts, chopped

1/2 cup sunflower seeds

1/2 cup pepita seeds (shelled pumpkin seeds)

1/2 cup sliced almonds

1/4 cup hulled hemp seeds

1 teaspoon cinnamon

1/4 teaspoon pink Himalayan salt or fine grain sea salt, or to taste


Preheat the oven to 350F. Lightly grease a large rectangular baking dish (approx. 8.5″ x 12.5″) and line with a piece of parchment paper so the bars are easier to lift out.

In a large bowl, mash the banana until smooth. Stir in the vanilla.

Place the rolled oats into a food processor (or blender on the lowest speed) and pulse until the oats are coarsely chopped (but still with lots of texture). Stir oats into the banana mixture.

Chop the walnuts and cherries and stir these and the rest of the ingredients into the banana-oat mixture until thoroughly combined.

Spoon mixture into prepared dish. Press down until compacted and smooth out with hands until even. Use a pastry roller to smooth out if desired.

Bake for 23-27 minutes (I baked for 25 mins.) until firm and lightly golden along the edge. Place dish on a cooling rack for 10 minutes then carefully slide a knife to loosen the ends and lift out. Place granola slab on a cooling rack for 10 minutes and then into the freezer for another 10 mins. (if you are impatient like me).

Slice into bars once they are cool.

Approximate nutritional info: (per bar, based on 14 large bars using 1/2 cup dried sweetened cherries): 186 calories, 8.7 grams fat, 22 grams carbs, 4.7 grams fibre, 6 grams sugar, 6.6 grams protein. Without dried cherries, bars have approx. 3.6 grams of sugar and 166 calories.

Tips: To wrap these up for freezing, I wrapped the bars individually in parchment paper using 6-inch by 12-inch pieces of parchment. After wrapping up a bar, tie it with string or tape it to secure. Finally, place all of the bars into a freezer-safe zip lock bag, press out all the air, and then seal it shut. I will update this note when I know how long the bars last for, but I expect they will keep for over 1 month in the freezer. 2) These bars aren’t super sweet, so if you prefer something sweeter you can always add a touch of sweetener. 3) I also expect these would be great with chopped dark chocolate added in!

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