Feb 122015


Chocolate Avocado Freeze Bites

Recipe type: Vegan (option), Paleo, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, adapted from Leanne Vogel’s recipe

Prep time:  20 mins  Cook time:  6 mins Serves: 6

 Avocado Balls

  • 1 avocado, mashed
  • 2 teaspoons raw, organic honey, coconut nectar or yacon syrup
  • ¼ teaspoons vanilla extract or powder (I used powder)

1 tbsp collagen powder

  • 1 tbsp rice bran soluble (tocotrienols)
  • 1 tsp cacao nibs
  • Pinch salt

Continue reading »

May 082014

banana-milkshakeIf you think bananas are just for monkeys…think again, check out 25 Powerful reasons to eat Bananas by Foodmatters and 10 more surprising benefits of Bananas by Health Ambition

Here are a few reasons to get you going…helps constipation, aids digestion, natural antacid, helps with bug bites and warts, natural mood lifter, helps with depression, protects against leg cramps and 16 more powerful reasons to consume bananas!

And while your pulling up those sites, whip up this Spicy Bana-maca Smoothie to sip on while reading the articles!

  • 2 frozen bananas
  • 1 pear peeled and cored
  • 1 apple peeled and cored
  • 1 tsp maca
  • 1/2″ piece ginger, peeled
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp cloves
  • 1 1/2 to 2 cups water or coconut water

Put it all in your blender or Vitamix and blend until smooth!! Enjoy Continue reading »

Feb 142014

Maca Cacao Balls

Maca is rich in calcium, magnesium, phosphorous and iron. It increases your energy and supports your immune system.  Macao also is a hormone-balancing adaptogen that helps regulate hormones in both men and women, reduce stress and enhances libido!

finished product

  • 1 ½ raw maca powder or liquid
  • 1 tbsp organic vanilla
  • 1 tbsp organic ground cinnamon
  • 1 tbsp raw cacao powder
  • 8 soft medjol pitted dates
  • ½ cup raw (soaked & dehydrated if possible) almonds
  • ¼ c goji berries (love Heaven Mountain from Upayanaturals)
  • ¼ cup raw cacao nibs
  • 2 tbsp hemp seeds (optional)

Continue reading »

Jan 292014

Heart Kisses Juicy Juice

  • 2 apples
  • 2 beets
  • ½ lemon
  • ¼” ginger
  • 2 stalks celery
  • ½ – 1 cup cabbage

Cut up ingredients and put through your juicer!

Enjoy the goodness for your heart and the vitality! Serves 2!

***Please note that if you have diabetes, this is not a great drink for you. You could add chia seeds to bring down the sugar content & add fibre to slow down the rate at which the sugars hit your system and balance your blood sugars, if you would like or reduce to one apple and one beet.  On another note, please know that the box of chocolates or other sugary treat (and avoid the nasty fake sugars) you may want for Valentines will affect your blood sugars…so choose the healthier option and your body will love you!!!


Juicy Juices & Succulent Smoothies Tastings & Demos – check www.moveyourbody.ca click monthly calendar to see when this next event is. Or if you have a few people I will host a class for you!!

Need a juicer? Click here

Want more great smoothie recipes, email me at tanya@moveyourbody.ca for your own copy of  Living Vibrantly with Raw Goodness – Your Guide to Juicing and Smoothies

More Great Juices to enjoy….. Cool as a Cucumber, Cinnamon Ginger Nectar, Double Citrus Carrot Juice, Heart Kisses Juicy Juice


Are you ready to live even more vibrantly?? Would you like more smoothie and juicing recipes, money saving tips, how to be healthy on the road and how to get more greens into your diet for weight loss and glowing skin?  All this and so much more in Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending. Order your very own copy today!


“Tanya’s books are a steal for all the fabulous information she has put together for you!” – Terri S. Holistic Nutritionist

Tanya’s one piece of advice was invaluable to losing 20lbs and keeping it off.  It’s not all about eating and exercise – she really tells the truth and changes begin to happen with her tips. – Sarah, class participant and reader of Tanya’s e-books
Looking for the ultimate guide to energizing, palate-pleasing juices and smoothies that will satisfy you from your taste buds to your toes!!


Packed full of incredible information containing

  • The difference between juicing and blending and
    what is right for you.
  • The side effects of losing weight and inches
  • The benefits of an alkaline lifestyle
  • How to juice and blend while traveling or on the
  • Recipes for adults and children
  • How to save money and time while eating healthy
    food that tastes great!
  • And so much more!


Order your copy today – this is a very small investment that will reap big, healthy rewards! Be sure to let your friends and family know- Health is for EVERYONE! Contact tanya@moveyourbody.ca if you have any questions.


Jan 202014

Come on over to the dark side and enjoy the sweet benefits

9 out of 10 people already eat this and 50% of people crave it….but are you eating the right kind that can: Chocolate squares stacked

  • keep your blood sugars even or reduce them,
  • help you lose body fat (especially from your belly),
  • lower blood pressure
  • lower bad cholesterol
  • reduce your risk of cardiovascular disease
  • offset age-related cognitive decline
  • keep you looking and feeling younger 

The Kuna, an indigenous tribe in Panama, as compared to rest of Panama citizens have a 10 percent less risk of cancer, diabetes, stroke and heart disease because they drink five cups or more of unprocessed cocoa a day.1

David Wolfe says, “this is the NUMBER ONE food for LONGEVITY”2. Check out his great presentation on cacao, click here.

Dr. Oz says that 3,

1)      “The best 100-calorie splurge to protect your skin may be a little candy indulgence that acts like built-in sunscreen: dark chocolate.”

2)        It’s good for your heart – While an apple a day keeps the doctor a way, an ounce of chocolate a day can keep your blood pressure at bay and even lower cholesterol. But the cardiovascular benefits don’t end there. The flavonols in dark chocolate produce nitric oxide, a substance that relaxes your arteries, improving blood flow to your heart.

3)        It boosts your libido
Chocolate has long been known to be a sensual treat, but do you know why? The more than 400 chemicals in chocolate positively affect your body’s “good mood” chemicals, including serotonin, endorphins and even phenylethylamine, known to stimulate the release of dopamine into the body’s pleasure centers (think: happy ending!).

Theobromine, which is present in cacao, kills streptococci mutans, one of the main types of bacteria responsible for tooth decay and improves asthmatic type conditions by opening up the lungs.4

So, why is a Personal Trainer/Health Advocate talking about chocolate and educating her clients to eat it. Because the chocolate that I am talking about is not a candy, it’s an antioxidant rich cold-pressed product. Chocolate is derived from the cacao bean (or cacao bean), however, there are many things that can happen along the way to change it from a SUPERFOOD to BADFOOD (a processed product with no nutritional benefits).

When you consume raw or cold-pressed chocolate you are receiving all the antioxidant value, mineral benefits, neurotransmitter rejuvenating properties and overall health-giving qualities. You will not find any of the fillers that are found in your store bought chocolate candy bar. Even some of the dark chocolate that is now filling the grocery shelves has lost its nutritional value due to being heated.

Cacao means “the food of the gods”. Chocolate isn’t a new invention. In the 1700’s it was so revered by the Mayans and Aztecs that they used cacao beans instead of gold as money. Cortez, who probably introduced Europe to chocolate, wrote: “The divine drink which builds up resistance and fights fatigue. A cup of this precious drink permits a man to walk for a whole day without food”.

cacao beans on trees


**Don’t confuse cacao powder with cocoa powder – although they are made from the same plant, cocoa powder is highly processed, often sweetened and not as flavourful. 5


There are a plethora of scientific studies on the health benefits of chocolate and none that have been able to prove any negative health effects associated with it (unless the chocolate has additives like dairy or sugar).6


For years, I have been researching chocolate and loved the wealth of knowledge I learned from, Naked Chocolate by David Wolfe. You can pick up your copy here.

When I switched from milk chocolate to dark chocolate it took me awhile to find one that I could eat because it just did not taste that great.  After a few attempts I stumbled upon Xocai- a company that sells Healthy Chocolate and for a few years ate it religiously.  I actually sold it for awhile but stopped only because I’m not a chocolate salesperson but rather I like to encompass “everything healthy”.  So while I don’t actively sell it anymore, it still consume it and can get some for you if you like.

To my surprise, the dark chocolate that I didn’t like a few years ago, I now love.  My taste buds had transitioned from milk to dark and now milk chocolate is way too sweet and artificial tasting.  So, give it time and be patient!

I love the raw hand pressed chocolate from Living Libation, here is how Nadine describes her chocolate bars:

Our Chocolate is the love-child of Willy Wonka and Mary Poppins dancing in the rain forest, singing “a spoonful of chocolate helps the plant- medicine go down in the most delightful way”. This raw organic chocolate is created and ground by hand so that all abundant vitality and rich minerals are present. This forest grown, heirloom seed, whole cacao, artisan chocolate and is liberated from dairy, roasting, soy, nuts, refined butter and sugar. Alas, there is nothing to inhibit the gifts of this primordial chocolate packed with nutrient botanical super-foods.

chocolate bars from LL

I also love the Sacred Heart chocolates available at Upayanaturals. They are raw, stone-ground, organic and vegan.

sacred chocolate

 David Wolfe says, “This is clearly the best chocolate bar ever! Take one bite and you will know that Sacred Chocolate has cracked the cacao code!”

Are you ready to try a few recipes using raw cacao?  Let your taste buds dance happily with these great desserts!


Raw Chocolate Pudding   LOVE this!!!  So rich and creamy and super delicious.  Sometimes I eat it for lunch!


  • 4 ripe avocados (p.s – anti aging superfood , so eat them up and enjoy your youthful skin)
  • 1/2-3/4 cup pure local maple syrup
  • 1 tbsp pure vanilla extract
  • 1 cup raw cacoa powder*

In a blender (I use my Vita-mix, free shipping code 06-005828), blend all the above ingredients together until smooth.  Cool in the fridge.  Enjoy!  My children also enjoy this.  You can dip some fruit in it for a new adventure.

Or how about, The Willy Wonka with a Side of Oompa Loompas Smoothie

Check out www.moveyourbody.ca or www.tanyamorrison.ca for many more healthy chocolate recipes!


Don’t want to eat chocolate?  Then let your skin soak it in! Try the Chocolate Best Skin Ever


Fore more information on how chocolate protects your skin, click here.


Make a healthy switch today, you’ll be happy you did!



1 Oprah Magazine, July 2011 pg 85



4& 6http://www.secrets-of-longevity-in-humans.com/raw-cacao-benefits.html

5 The Detox Prescription by Woodson Merrell ND

Dec 192013

Freezer Fudge- Powerhouse Dessert

Add fresh mint or orange peel for an extra savory delight

Keep it simple and still enjoy how delicious it is!

Freezer Fudge- Powerhouse Dessert

This recipe is so quick and easy to make and is a nutritional powerhouse! It is delicious and melts in your mouth!

  • 1 cup organic dates, seeded* ( see nutritional benefits at the bottom)
  • 1 ½ cups water
  • 1 tbsp pure vanilla extract
  • 1 ½ cups raw nut butter of your choice (peanut, almond, hazelnut)
  • 1-cup raw cacao powder (see nutritional benefits at the bottom)
  • ½ cup dried shredded organic coconut
  • 2 tbsp raw coconut butter

Place the dates in a bowl and cover with the water and soak for about an hour or until soft.

Drain, reserving the liquid and blend the dates and vanilla until smooth in a blender (Vita-mix) or food processor. You may need to add some of the soaking water as needed to form a creamy consistency

Add the nut butter of your choice and pulse until combined

Add the cacao and the coconut and pulse until combined

Press evenly into a 10 by 18 inch pan. Crumble the coconut butter on top and press into the fudge.

Place in the freezer until firm – about 3 hours.

Cut to your desired size and enjoy!!!

*Tanya’s tip – You can make extra of the date puree and freeze it in 1-cup servings for later use. This will make it even faster the next time you make it. Also, the date puree does not freeze solid so it is ready to use and therefore doesn’t need time to thaw!

Want to try another great treat check out these Energy Bites.

Looking for organic raw ingredients – check out my all-time favourite store, Upayanaturals

Check out Healthy Snacks for Kids e-books, for more nutritious and delicious recipes for your kids!!

Dates are:

Ø Rich in dietary fiber which prevents dietary LDL cholesterol absorption in the gut

Ø Contains antioxidants known as tannins. Tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties

Ø Good source of Vitamin-A which is known to have antioxidant properties and is essential for vision. Vitamin A also required in maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A known to help to protect from lung and oral cavity cancers

Ø Rich in antioxidant flavonoids such as beta-carotene, lutein, and zeaxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen free radicals and are found to be protective against many types of cancers.

Ø Zeaxanthin, an important dietary carotenoid that offers protection against age related macular degeneration in elderly individuals

Ø Excellent source of iron and rich in potassium. Potassium in an important component of cell and body fluids that help controlling heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases

Ø Rich in minerals like calcium, manganese, copper and magnesium.

Ø Rich in B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid and riboflavin

Cacao has: For a full write up and where to get your cacao click below!


Ø Cacao is one of the BEST sources of magnesium of ALL foods. Magnesium balances brain chemistry, builds strong bones, and is associated with more happiness. Cacao is also high in the mineral sulfur; sulfur has traditionally been believed to build strong nails, hair, shiny skin, detoxifies the liver, and supports healthy pancreas functioning.

Ø Raw chocolate contains more than 300 known nutrient chemicals, and there are compounds in chocolate that may be associated with the good feeling that raw chocolate consumption provides.

Ø Cacao polyphenols have been scientifically shown to:

1. Lower blood pressure

2. Lower vascular cell adhesion

3. Increase circulating Nitric Oxide

4. Decrease platelet aggregation

5. Decrease rates of death from cardiac mortality and all mortality in general

6. Improve insulin sensitivity

7. Decrease fasting insulin

8. Increase blood flow to the brain

9. Inhibit plasma lipid oxidation

10. Decrease chronic inflammation in the body and cardio-vascular system in general.”

* Dutch researchers indicate that dark chocolate contains four times the amount of catechin antioxidants than black tea. With Raw Cacao Powder, it would be 28 times more than Black Tea and potentially 7 times the protection!

* In trials, doctors at Harvard found that Antioxidant compounds called Flavonols in chocolate help the body to produce Nitric Oxide, a compound essential for proper heart function

Tanya Morrison




Dec 102013

Raw Chocolate Pudding

LOVE this!!! So rich and creamy and super delicious. Sometimes I eat it for lunch!

· 4 ripe avocados

· 1/2-3/4 cup pure local maple syrup

· 1 tbsp pure vanilla extract

· 1 cup raw cacoa powder*

In a blender (I use my Vita-mix), blend all the above ingredients together until smooth. Cool in the fridge. Enjoy! My children also enjoy this. You can dip some fruit in it for a new adventure.

Still need to satisfy your sweet tooth in a healthy way? Check out Energy Bites, or Freezer Fudge,

Are you ready to live even more vibrantly?? Would you like more great recipes recipes, detox strategies and meal plans, & money saving tips. All this and so much more in Get the Skinny on Skinny Jeans. Order your very own copy today!


“Tanya’s books are a steal for all the fabulous information she has put together for you!” – Terri S. Holistic Nutritionist

Tanya’s one piece of advice was invaluable to losing 20lbs and keeping it off. It’s not all about eating and exercise – she really tells the truth and changes begin to happen with her tips. – Sarah, class participant and reader of Tanya’s e-books

Praise for Get the Skinny on Skinny Jeans… I love your format, allowing me to skip back and forth from charts, to forms, to exercise pictures. Love all of the links and ease of use!!
I also like the fact that you consistently tell people to work at what they can do according to their lifestyle and resistance to change. Very encouraging.
Your passion and dedication to your family and clients is apparent in this e-book and is CONTAGIOUS. Congratulations – Laura

Tanya Morrison