Sunday, February 18, 2018

Chocolate Pudding and Strawberry Parfait

Overnight Chocolate Pudding and Strawberry Parfait
Chia seeds, which are high in omega-3s and fiber, are the secret to this incredibly simple and delicious treat! With a few hours (up to overnight) in the fridge, chia seeds transform the almond milk into a creamy pudding.
You can blend this recipe for a smoother pudding, or skip that step if you’re a fan of tapioca-style puddings. Adapted from the Minimalist Baker, this recipe calls for blending the pudding and layering with strawberries for an easy, healthy and decadent dessert parfait.


1 1/2 cups unsweetened almond milk
1/3 cup chia seeds
1/4 cup cacao or unsweetened dark-chocolate cocoa powder
Pinch of sea salt
2-4 tablespoons maple syrup, to taste
1 pint strawberries, sliced


1. Add all ingredients except maple syrup and strawberries to a mixing bowl and whisk to combine. If not blending, sweeten to taste with maple syrup. If blending, you can sweeten later with maple syrup.
2. Pour into a jar or other sealable container and chill in the fridge overnight or at least 3 to 5 hours, until it's achieved a pudding-like consistency. If chia seeds seem to be clumping, shake a few times.
3. If blending, add to a blender and blend until smooth and creamy, scraping down sides as needed. Sweeten to taste.
4. To serve, spoon 2 heaping teaspoons of pudding into a cup or small glass. Layer strawberry slices on top of pudding. Repeat until the glass is nearly full, top with a dollop of pudding and garnish with two strawberry slices.

Thursday, February 8, 2018

How Emotions can sabotage your weight loss and happiness

 My guest for today is Kyle Davies
Kyle Davies is a Chartered Psychologist, therapist, coach, speaker and author. He is the creator of Energy-Flow Coaching™, a MindBody approach to help people achieve optimum wellbeing, and experience greater personal freedom. In may of 2017 kyle wrote  His first book, The Intelligent Body; Reversing Chronic Fatigue & Pain from the Inside Out’

Your trying so hard but still can’t seem to get the life you want. or even lose weight. You seem to sabotage yourself subconsciously. What is preventing you from losing weight and how to deal with it.

I once knew a woman who said  to  me , and  I quote   she said " I feel like a skinny girl traped in a fat girls body" Now this woman  we will call Dania, was a wonderful fun loving, interesting person who was just full of life. She had a beautiful thin teenage daugher  who seem to be a reflection of Dania herself. Well, except for the weight Dania was very overweight. She would tell me how much she loved fashion and that she dreamed of wearing really cute clothes that she wasn't able to fits into. During the time I knew Dania I do recall her making serveral attempts of dieting or lossing weight. She would start out doing so well only to seemingly give up right at the point where she was achieving her goal. One day Dania confessed to me, she said that whenever she would diet and start to see her self in a mirror looking thinner she would start feeling anxious and actully have an anxiety attact, Dania would then feel compelled to deliberately sabotage her diet. It's been at least  30 years since I last saw  Dania, we lost touch. I do still think of her offen and what she told to me has always stuck in my mind.

kyle Davies Book buy on Amazon

Get your free dowload "10 ways to live a dynamic life" HERE

Monday, February 5, 2018

Three Ways to Avoid Overeating at Meals

We all do it.  Sometimes the amazing aroma and delicious flavor gets the best of us.  Especially if we're a bit on the hungry (or hangry) side. 

I'm talking about overeating at meals.   

This can have a big impact on our weight, energy levels, and overall health and well-beingOf course, our body needs food to fuel it and we often (usually) eat amazingly healthy foods. 

But we may still overeat.  In this post I'm going to give you three solid tips for preventing that from happening.  Seriously!  If you can make these three things a regular habit and part of your daily routine you've got one up on the overeating cravings.

Three Ways to Avoid Overeating at Meals 
Sometimes those holiday feasts are just amazing. 

And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance. 

It is way too easy (and common) to indulge on those days. 

But it doesn't always stop there. 

Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time. 

Here are three tips to avoid overeating at meals. 

(Psst, turn these into habits and ditch the willpower!) 

Tip #1: Start with some water 

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food. 

But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast. 

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (...just sayin'). 

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism. 


Tip #2: Try eating “mindfully” 

You've heard of mindfulness but have you applied that to your eating habits? 

This can totally help you avoid overeating as well as having the added bonus of helping your digestion. 

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal. 

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe. 

This can help prevent overeating because eating slower often means eating less.   

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full. 

So, take your time, pay attention to your food and enjoy every bite. 

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites. 

Tip #3: Start with the salad 

You may be yearning for that rich, creamy main dish. 

But don't start there. 

(Don't worry, you can have some...just after you've eaten your salad). 

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water. 

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”. 

And these secret weapons are great to have on your side when you're about to indulge in a large meal. 


Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals. 

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas  

If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water: 
  • Slices of lemon & ginger 
  • Slices of strawberries & orange 
  • Slices of apple & a cinnamon stick 
  • Chopped pineapple & mango 
  • Blueberries & raspberries 

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They're already washed and cut and will help keep your water colder longer.
 Download your FREE 5-day Clean Eating Guide Here


Thursday, February 1, 2018

How to meal plan for health and Weight Loss

 From talking to friends and clients who don't meal plan, and don't know how to, the thought of meal planning is DAUNTING! This is just the basics to help you get started. There are of course tips and tricks to make it more efficient as well as save you extra money,help you lose weigh and eat healthy. but if you are just getting started start with these steps first. You can always add the other tricks in later when you feel more comfortable with the whole process