Dec 292014
 

New Year Detox Part One- Eating and Moving

new year_Healthy

It’s a new year and for many that means a renewed focus and interest in self-improvement, including detoxing from the recent holidays.  While wanting to be in good health year round is your priority…we all need a reminder and a tune up from time to time and the New Year is a great reminder to detox our cells and improve our health…because as you know – without good health, we are nothing.

So, all year long, we move our bodies at Move Your Body Studio in Bobcaygeon and 3 times per year, the Busy Mama Detox, which is an online detox program available world-wide is offered.  This 12 week program breaks down your day into small parts and offers you strategies to detox that little area…until your whole day is cleaned up.  Small changes…BIG rewards. Check out www.busymamadetox.com for more info!!

Here are a few strategies for your short and long term health…

Go GREEN….your cells love green. What can you add to each meal throughout your day that is GREEN? Keep it small, add it slowly and soon enough it will be routine.

Breakfast – I love making green juices or smoothies.  Here are a few I enjoy.

Elvis Parsley Get Your Groove On

Lettuce Enjoy this Smoothie

Purple Nut Smoothie   

Also, it’s easy to slide a piece of celery, plain or with nut butter, beside your morning breakfast (and your kids). Top a poached egg onto some lightly steamed or raw spinach.

 

Lunch – Sometimes I’ll have another green smoothie, a kale salad or whip up a concoction like this:

Two Minute Green Salad:

1 cup thinly sliced kale (squeeze a ½ lemon over it with some salt and pepper and let it soften up while cutting up the rest of the ingredients)

½ cup thinly sliced cabbage

Handful of raisins

A carrot peeled into ribbons

Handful of sprouts (optional but super nutritious)

A handful of walnuts

A Drop of MTC oil or olive oil

Mix all together…delicious…be adventurous..throw in some hemp seeds, maybe some cranberries, onions – whatever you have on hand.

 

Dinner – toss together a beautiful salad, steam some veggies, crunch into some edamame…endless green options!!!

2 great salads & quick dressing

Cabbage (coleslaw) salad  

Kale Waldorf Salad

Take the Grocery Cart Detox Part One  and Grocery Cart Detox Part Two

The old adage of “you are what you eat” is both simple and true.

 

Move Your Body– There are no negatives to simply moving your body.  Get up and get active.  Depending on your goals – find what suits them! Here are but just a few routines to get you going…there are lots more at www.tanyamorrison.ca

 

Butts and Bellies

Chisel your inner and outer thigh http://tanyamorrison.ca/chisel-your-inner-and-outer-thighs/

Condition your CORE – Thanks to Planks

Get outta bed – Saturday classes and HGH

 

What are you doing daily to improve your health and well being?

Stay tuned for New Year Detox Part Two – Drinking, Stress, Shut Eye and Supplements

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Busy Mama Detox starts January 5th….sign up today.  See www.busymamadetox.com for more details

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending.  You can get your PDF copy here

Dec 252014
 

Chocolate Decadence Shake with a hidden bonus for fat loss

image001Did you know that you can freeze avocados???  Yup, scoop out the halves ( no pit, no skin) and place on a cookie sheet and then when frozen put them in a baggie…super simple and can be added to smoothies to make them creamy and delicious.

Scroll down for the most decadent Chocolate Shake EVER…

Continue reading »

Dec 182014
 

8 reasons to you drop fat at Move Your Body Studio

Where does the time go in a day?  It can be so easy to skip a workout because we think we have to commit a lot of time to doing it.  Times have changed…you don’t need to spend countless hours busting your butt and sweating buckets to see results like weight loss, muscle growth and improved overall health and well-being….you just need to be smart about how you spend your workout time.

….short intervals of extremely high-intensity exercise…don’t let that scare you.  Start at your own pace and build the intensity…you will be surprised at how quickly with will happen Continue reading »

Dec 152014
 

7 Strategies to Bypass Winter Weight Gain

scaleShorter and cooler (or downright freezing) days are the reality if you are living where the snow is falling.  Comfort food may be calling your name to keep you warm and cozy but may lead to unwanted fat and pounds.

 

Check out these 7 strategies, compliments of JJ Virgin, to keep you lean and warm this winter.

 

  1. Sleep longer. Turn off your TV, stop wasting hours on Facebook, and use darker winter hours to get more zzz’s. A study in the Annals of Internal Medicine compared two groups of overweight, healthy participants on calorie-restricted diets who slept either 8.5 or 5.5 hours each night for two weeks. What a difference those three hours made: the 8.5-hour group burned 400 more calories every night, lost more fat, preserved more muscle, and woke up less hungry than the 5.5-hour group. Aim for seven to nine hours of quality, uninterrupted sleep every night, and during winter nights go more towards nine.

 

  1. Warm up with soup. Make soup a cold-weather staple and bypass the winter weight gain. A study in Obesity Research showed people who ate two servings of lower-calorie soup lost 50% more weight than people who ate the same amount of calories in higher-calorie snack foods. Soup makes it easy to combine hunger-busting protein, veggies, and fibrous starches like lentils and beans in a chicken or vegetable broth. Hot liquid-based foods like soup also force you to slow down so you eat less and get full faster. I’m a big fan of stoup, a soup/ stew hybrid you can whip up in your crockpot.
  1. Make green tea your hot drink. Skip the sugar-loaded Starbucks latte for a calming cup of naturally sweet hot green tea. Green tea curbs your appetite so you’re less tempted to order that high-sugar impact cinnamon chip scone. Sipping green tea throughout the day also generates body heat so you stay warm and burn more fat. A study in Physiology & Behavior concluded that green tea helps improve fat burning.

 

  1. Burst to blast fat. Even if you’ve got a foot of snow and it’s freezing outside…that’s still not a reason to Move Your Body. Check out www.moveyourbody.ca for all the great classes offered or check out:

ü  Butts and Bellies

ü  Pump it UP work out

 

  1. De-stress. December brings overcrowded shopping malls, familial tension, and year-end work deadlines. Feeling the pressure? Stress raises cortisol, which makes you store fat. Put down the double-shot candy cane martini and develop some anti-stress tactics. That might mean deep breathing, meditating, yoga, a hot bath, or walking your terrier around the snow-laden block. Figure out what works for you and prioritize it.

 

  1. Digest well. Your normally rational aunt becomes a tyrannical carb pusher during the holidays. You’re going to keep my three-bite rule: that’s three polite bites and step away from the dessert. Also, have on hand your digestive enzymes. They help break down protein and fat while slowing or even blocking carbohydrate absorption. They aren’t a free pass, but they could be that extra nudge you need to ditch those last stubborn holiday pounds.

 

  1. Stick with a schedule. Hunger lands you in places you’d rather not be. Namely, in the freezer for an 11 p.m. butter pecan raid. I find people who skip breakfast usually more than make up those calories throughout the day, particularly at night. That’s why you start every morning with a protein shake within an hour of waking. Then you’ll eat by the Plate every four to six hours. You stop eating three hours before bed, and if you have bedtime munchies, you’ll evaluate your dinner journal and have a glass of water. One study at the University of Washington found water helped curb cravings for everyone who tried it.

 

Let me know how these strategies work for you and what strategies you would like to share!!!

 

Happy Hibernating,

Tanya

 

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending.  You can get your PDF copy here

Busy Mama Fall Program 2014 poster

Source:

http://jjvirgin.com/7216/7-strategies-bypass-winter-weight-gain/

Dec 112014
 

Youth Regeneration Salad

 

 

The weeks and days of holiday eating are now in full swing. I know it’s fun to be in “Holiday mode” and a social bunny, perhaps nibbling on things other than the colour green – but let’s squeeze this beautiful salad into your day and your waistline will thank you!!!  I know that you want to be leaner, cleaner, healthier so make Greens part of your day!!

Youth Renegeration Salad

Salad

(use organic ingredients when available)

½ cup baby romaine or spinach

1 medium zucchini, peeled into ribbons with a vegetable peeler

1 large carrot, peeled into ribbons with a vegetable peeler

½ cup mung bean sprouts

½ cup other sprouts (optional)

½ an avocado

Place all ingredients except avocado in a bowl and then mix in dressing.  Garnish with the chopped avocado!!

 

Dressing

In your vitamix or blender, mix together and then pour over your base!

2-3 tomatoes

5 sundried tomatoes- soak in water if they aren’t already soaked in water or olive oil – I like Silver Leaf brand

1 tbsp dried or fresh oregano

¼ c parsley or basil

1 tbsp fresh rosemary

1 tbsp ginger root

2 cloves of garlic

1 tsp Nama Shoyu or Tamari

1 tsp Himalayan sea salt

Stevia to taste if you would like to sweeten it

 

Some Green links:

2 great salads & quick dressing  

Bok choy, red cabbage and carrot  

Cabbage (coleslaw) salad  

Kale Waldorf Salad  

Spirulina Vs Chlorella – Power up your smoothies with these Super GREENS

Freezing your Greens and Saving Money

What is Matcha Green Tea Powder  

Crunchy Kale Salad

 Salad is inspired by the EGD Recipe book.

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending.  You can get your PDF copy here

 

The Best Purchase I have ever made for my kitchen! This blender will knock your socks off. I know it’s a bit pricey but it is worth every penny.  We use ours 2-3 times per day – way more than my oven!

Pick up your Vitamix today and enter code 06-005828 to receive free shipping!

 

 

 

Dec 082014
 

Here is a Slim and Trim Tip for YOU!

image002 I know you all want to be sexy, rockin, high energy, slim and trim busy mama’s and papa’s (I know cuz you are telling me so during the Busy Mama Detox).  If you haven’t taken the 12 week on-line Busy Mama Detox Program yet, enjoy this tidbit and hope to see you January 5th when the New Year Busy Mama Detox begins.  Check out www.busymamadetox.com for more information. 

When you eat refined carbohydrates (crackers, bread, pasta, sweets or even a sweet homemade juice (without the fibre to slow down the sugar release) or smoothie, fruit etc.)… Your body gets busy….and communicates like so…..

Glucose (sugar):  Hey Insulin Hormone in the pancreas…. get busy secreting because I just ate something sweet. It’s your job to unlock my tissues, and escort glucose (sugar) out of my blood and into my tissue cells to use as energy.

Insulin Hormone: Okay sugar, I’ll do my best, but oh no, there’s too much glucose for me to handle with what you just ate; some of it’s going to have to remain in your blood. Yikes, that’s not a problem if you do that once in a while but you don’t want to make it a habit or you will have a problem ….fat storage and more inflammation which can promote even more fat storage.

Glucose (sugar):  Well then, I better watch how much sugar (processed grains, alcohol, desserts, sweet juices (homemade counts) etc.) I eat at one sitting and how often I ask you to release insulin…can you suggest a few tricks that will get me off this fat storage train?  Hmmmm………..

Insulin Hormone:  Make sure to eat lots of organic greens, veggies and low sugar fruits. Eat Real food. Exercise daily and drink lots of water.  Make sure you are eliminating (pooping) properly.  That will really help me out and keep you slim, trim, sexy and high action!

Busy Mamas I hope that helps on your adventure to being the healthiest you EVER!

Big Detox Hugs, Tanya

Source:

The Detox Strategy by Brenda Watson

Thank you for using my affiliate link to purchase your Healthy Products from Upayanaturals!

Thank you for using my affiliate link to purchase your Healthy Skin Care, dry brushes and chocolates from Living Libations.

Busy Mama testimonial…..

Okay I had my first acv cocktail this morning. Not my favorite thing in the whole world but I’ve tasted worse!

Dry brushing – love it! You’re talking to a moisturizer, baby oil reliant chick who can already feel the difference in less than a week!

Green salads – check, green snacks – check, bye bye breads, pasta, rice and potatoes I knew I could do it just needed the push!

Thank you Best of all muffin top is disappearing! Clothes are already feeling looser and I still haven’t been able to get to the gym on a regular basis. Not beating myself up, my work schedule will slow at some point (I hope). Thank you again the knowledge you bestow is very empowering

-Vic, A City Busy Mama  

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending.  You can get your PDF copy here

Dec 042014
 

5 of my Favourite Treats to make at Christmas

Move over butter, white flour and white sugar…..these still sweet and deliciously satisfying treats have a place on your counter this Christmas.

image001Last year at Move Your Body Studio, I offered up these tasty treats after classes and they were gobbled up with requests for seconds! You can bet that I will be making them again and pleasing my participants! I also love putting them in pretty jars and handing them out as gifts.

Not only are these goodies super yummy but they freeze really well so you can make a lot at once and then have some time to chill during the holidays.

Enjoy as you put some bliss in your balls this Christmas and make treats that are on your “nice” not “naughty” list.

I’d love to hear what treats you are making during the holidays.

 

Chocolate Almond and Sesame Bliss Balls   

No Bake Cocoa Candy Cane Balls

Raw Raspberry Cream Filled Chocolate Treats

Toffee Cinnamon Oatmeal Cookie Bars

Raw Chocolate Rum Balls

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending.  You can get your PDF copy here

Dec 012014
 

Toffee Cinnamon Oatmeal Cookie Bars

oh she glows toffee bars

Oh She Glows by Angela Liddon, is an absolute must addition to your home cookbooks!  I have thoroughly enjoyed many of her recipes!  This would make an amazing gift for someone who loves to cook tasty meals at home.

All of the recipes are vegan, gluten-free and soy-free……and tasty!!!

 

These cookie bars are soft, delicate, and chewy in the middle with a crispy outer edge. Coconut sugar lends a wonderful toffee flavour to these bars and a deep golden colour. The bars are quite delicate when sliced warm, so be sure to cool for 15 minutes or so before slicing (I won’t blame you if you can’t wait that long though!). They will firm up when chilled thanks to the coconut oil base. Try serving one with a scoop of vegan ice cream on top for an easy dessert or just enjoy them with some homemade almond milk.

 

You can make these bars in about 20 minutes and then they cook for about 20 minutes. They would make a great home baked gift or become part of your healthier baking!

 

Ingredients:

  • 1 flax egg: (1 tbsp ground flax mixed with 3 tbsp water)
  • 1/4 cup + 2 tablespoons virgin coconut oil
  • 3/4 cup coconut sugar
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon fine grain sea salt or pink Himalayan sea salt
  • 1 teaspoon cinnamon
  • 3/4 cup gluten-free rolled oats, ground into a flour (Or use 3/4 cup + 1 tablespoon oat flour)
  • 3/4 cup gluten-free rolled oats
  • 3/4 cup almond flour
  • 1/4 cup + 1 tablespoon non-dairy chocolate chips, divided (I used Enjoy Life mini chips)

 

Directions:

  1. Preheat oven to 350F and line an 8-inch square pan with parchment paper.
  2. Mix flax egg in a small bowl or mug and set aside to thicken.
  3. In a large mixing bowl, beat the coconut oil and sugar with electric beaters until combined.
  4. Pour in the flax egg and vanilla extract and beat until combined.
  5. Add the baking soda, salt, and cinnamon and beat again.
  6. Finally add in the oat flour, rolled oats, almond flour, and 1/4 cup of chocolate chips (reserving the 1 tablespoon for later) and beat until combined.
  7. Spoon dough into prepared pan and spread out until smooth and even. Sprinkle the remaining chocolate chips on top and press down. I use a pastry roller to roll the dough out even.
  8. Bake for 18-20 minutes (I baked for 20 minutes), until golden brown and slightly cracked around the edges.
  9. Place pan on a cooling rack for 10 minutes. Then, lift out and place bars directly on cooling rack for another 10 minutes or so, until cool. Slice and enjoy! Note: The bars will crumble slightly if sliced warm, but they firm up nicely when cooled.

Tips: 1) Instead of coconut sugar, you can try using Sucanat or unpacked light brown sugar. 2) Coconut sugar gives the bars a deep golden hue during baking. At first, you might think you burned the bars like I did, but that wasn’t the case. They are supposed to have a dark golden hue when using coconut sugar. Other sugars might result in a lighter outcome. 3) To make the freshly ground oat flour, add 3/4 cup rolled oats into a high speed blender. Blend on high until a fine flour forms. You can also simply use store-bought oat flour (3/4 cup + 1 tablespoon should do it).

Source:

http://ohsheglows.com/print-recipe/?id=1479#ixzz3CkRS6Z1h. Recipe adapted from my vegan and GF cookies.

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending.  You can get your PDF copy here