Grab and Go Power Breakfast

Try this quick and easy power breakfast – you can easily put it in a cup and take it with you “on the go”.


  • 1 cup plain, 0% Greek Style yogurt
  • 1 apple or pear grated (or 1 cup berries)
  • 1 ½ tbsp large rolled raw oats
  • 1 ½ tbsp chia seeds
  • 3 tbsp Manitoba Harvest Hemp Hearts
  • 1 tbsp ground cinnamon
  • ½ tsp pure vanilla extract
  • ¼ tsp ground ginger (1 tsp freshly grated ginger is great too)

Stir all ingredients together and serve immediately.

Serves: 2

A Healthy Raspberry Ice Cream Alternative

ice-cream7Raspberry “Ice Cream”

A Healthy Raspberry Ice Cream Alternative

Are you craving ice cream? Try this recipe for a low sugar, low fat, healthy alternative! It’s fresh, fruity, and delicious! With no added sugar, it makes the perfect choice for those sticking to their diets and trying to lose weight!


  • 6 ounces fresh raspberries
  • 1/2 cup raw whole cashews, soaked in warm water at room temperature for 2-12 hours, drained
  • 1 tbsp unsweetened coconut
  • 2 bananas, peeled, thickly sliced and frozen
  • Sprig of mint for topper (optional)

Purée raspberries and cashews in a blender or food processor until smooth, adding up to 1/4 cup water if needed to purée. Add bananas and purée again, scraping down the sides often, until very smooth.

Transfer to a tightly sealed freezer-proof container and freeze until just solid, about 4 hours. (If you make further in advance, let soften at room temperature for 15 minutes before scooping)

Scoop, add coconut and mint for garnish, and enjoy!

Serves: 4

Did you know that sorbets were traditionally served as palate cleansers between courses? They are now more commonly eaten as a refreshing dessert and can be mixed with fruit puree or mint, tea, coffee, or liquers. Be careful not to confuse sorbets with sherbets, where sorbets are completely a fruity treat, whereas sherbets contain 1-2% milkfat.


Sugar Showdown: Top 10 Tips for Surviving the Holidays

Sugar Showdown: Top 10 Tips for Surviving the Holidays

Surviving the holidays can be a daunting task for some; with the treats and wine flowing it seems like the perfect excuse to let down your guard.

There are however some easy tips to follow to avoid packing on the pounds and suffering from the all too familiar post holiday sugar haze.


#10.  Pick your poison – if you choose to have something, pick your favourite thing and tell yourself you just get one and that’s it – be strong – if  you come home and have accomplished your goal you will feel this really great sense of control and power which is motivation for the next event.

#9. Bring something you can have- veggies/hummus, guacamole, shrimp cocktail etc.

#8. Carry gum and chew that if you start to crave.

#7. Don’t stand around the food – move away from the table when in conversation.

#6. Keep something in your hands at all times – sparking water etc.

#5. If you have a drink, limit it to one and be aware of refills – sip slowly.

#4. If you are tempted, distract yourself with something right away – bathroom break? This way, you get your mind off the craving and hopefully forget about it.

#3. Go in with a plan – set boundaries before you even get to the party and make a game out of keeping to those decisions.

#2. Go to the party full– if you are hungry you will crave and want to eat.

#1. Acknowledge the good changes you have made and continue to make. Be kind to yourself. If you do end up having too much of the wrong stuff, don’t beat yourself up over it. What’s done is done, move on and learn from the experience.

Enjoy your holiday season!!