May 082016
 

Smoothie Money Saving Tip

I love having an abundance of green in my fridge! But sometimes I can’t eat it fast enough! That’s when I discovered that I can freeze everything.

When you have a bounty of greens in your vegetable garden, use this technique to enjoy the greens all year long (bye bye, waste). Continue reading »

Feb 042016
 

Various raw treats3 Ingredient Chocolate Turtles by Leanne Vogel

Recipe type: Vegan, Gluten-free, Dairy-free, Yeast-free, Corn-free, Grain-free

Serves: 12

This no bake recipe is super simple and super delicious. For step by step photos, please click on her link below.

  • 6 medjool dates, cut in half lengthwise with pit removed
  • ¾ cup dairy-free chocolate chips, melted
  • 48 raw pecan halves

Instructions

  1. Cut medjool dates in half lengthwise and remove pits.
  2. Shape each piece into a circle with your fingers. The dates should be squishy enough that this will be really, really easy to do.
  3. Lay the date circles on a parchment paper lined baking sheet, sticky side up.
  4. Press 4 pecan halves into the center of the date circles, fanning them out to look like a flower.
  5. Melt chocolate chips in a double boiler or saucepan with a bowl over top.
  6. Spoon ½ teaspoon of melted chocolate into the middle of the fan of pecans. Flip the turtle over and press down gently so that the chocolate touches the parchment paper.
  7. Repeat with remaining date circles and place in the freezer for 5 minutes to harden. You can keep the chocolate warm my placing back in the hot water bath.
  8. Drop each turtle into the melted chocolate and move around until it’s back is covered. Remove from the bowl and place back on baking sheet. Repeat with remaining and let cool in the freezer for 10 minutes for the chocolate to harden.

 mre-TheKetoBeginning-300x250_01Want more great recipes from Healthful Pursuits...click here….

Source: http://www.healthfulpursuit.com/2012/12/3-ingredient-chocolate-turtles/

Thin is in, but FAT is where it’s at…getting healthy fats into your diet will:

cause your blood sugars to stay stable (the hormone glucagon is secreted) and your body enters FAT BURNING mode. The hormone glucagon moves fat from storage and therefore will be used as energy thus shrinking your fat cells. Fat from storage=burned fat=weight loss/stability.

Want more info on healthy fats…click here 

Why consume coconut oil or MCT oil…find out here

tanya1Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She has coached and trained many clients over the decades. She is a certified Personal Trainer, Precision Nutrition Level 1 Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. 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.

 

Dec 012015
 

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

plank drinking smoothieTanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She has coached and trained many clients over the 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

Sep 182015
 

mre-TheKetoBeginning-300x250_01Friday Fat Loss Tip #1

You can’t achieve your outcome (goal) if you don’t consistently change a behaviour.

One area we focus on during any of the healthy programs that are offered (Busy Mama Reboot, 10 Day Detox, Holistic Weight Loss/Management) is adding healthy fats to our diets. One change could be adding a fish oil supplement, an avocado to your salad, some hemp/chia seeds to your breakfast or making fat lattes – which my clients LOVE!

The important point is to make one change only and make it a habit before you start adding more habits because then you are more likely to stop doing everything!

We’ve been told for years that eating fat will make us fat…but that is not true. Today there are more low fat/no fat products than ever before and our population is getting more obese by the mouthful.

I bet that you might even be afraid to eat more fat during your day…I know I was. To start my morning with oil added to my morning routine does not sound inviting or productive, but let me tell you, in days I could see the fat melting from my waist and thighs. (Also, my energy went up, my cravings went down and the spikes in my mood leveled out). I have also consciously starting adding more healthy fats to each meal and snack.

 

How did I start this new adventure?

For years I have been consuming MCT oil or coconut oil during the day but never in the morning (such as added to my smoothies, cooking with it or a tablespoon before a meal—because I know the brain is 60% fat and good fats are required for healthy living). After reading the Bulletproof Diet by Dave Asprey, I started to add his brand of Brain Octane to my morning tea (plus his collagen)…this translated into a inches lost from my butt and waistline, a softening of my afternoon slump and my sugar cravings decreasing.

Then I stumbled upon healthfulpursuit.com and loved what holistic nutritionist Leanne Vogel was saying and bought her e-book, The Keto Beginning: Complete Guide +30-day Meal Plan…which has 17 chapters, 147 pages + over 70 high-fat, low-carb, moderate-protein, dairy-, gluten-, sugar-, grain-, legume-free recipes. It’s the rocket fuel for achieving flawless health and effortless weight loss through sound nutrition practices and vibrant food preparation in ways you’ve never seen before.

It has further expanded my knowledge about nutrition and it is definitely worth the read. You can pick up a copy here…..

 

Which brings me to today…Your Fat Loss Friday Tip….What behaviour change can you make to add more healthy fat into your diet?? If one is making a fat latte, then check out these super recipes.

If you can’t seem to sort out what to do, then email me at tanya@moveyourbody.ca for Nutrition and Lifestyle Coaching and I will be more than happy to chat with you.

 

In the meantime…enjoy this Turbo Fat Charge Latte from Leanne…

This Turbo Fat Charge Latte formula has…

  • The MCT oil: boosts metabolism, kicks up our fat burning.
  • The cacao butter: boosts serotonin levels so you start the day off happily.
  • The collagen: resets leptin, so that your body understands what fuel is what.
  • The hemp hearts: send the message to your body; specifically your hormone system, that everything is safe. 3 tablespoons of hemp hearts are 0 net carbs, so shouldn’t stop your “fast” if you’re practicing intermittent fasting.

 

 

Turbo Fat Charge Latte

  • 8 oz. brewed decaf coffee or regular coffee or your favorite tea or hot water
  • 1 tablespoon MCT oil or coconut oil
  • 1 tablespoon cacao butter
  • 1 tablespoon hemp hearts
  • 2-4 drops alcohol-free stevia, optional
  • 1 tablespoon grass-fed collagen

 

Instructions

  1. Brew coffee or tea, add to the jug of your high-powered blender along with MCT oil, cacao butter, hemp hearts and stevia. Blend on high for 1 minute. During the last 10 seconds, add collagen. Transfer to a cup and enjoy.

If this is overwhelming…just start by adding a tsp to tbsp. of coconut or MCT to your tea or coffee in the morning. This action step is better than taking none at all.

 

Notes

MCT Oil vs. Coconut Oil: Totally a preference thing. Do what feels right.
How To Make Vegan: Replace the collagen with a touch-more hemp seeds, up to 3 tablespoons (3 tablespoons = 3g carbs, 9g protein)

 

What is MCTs and the Benefits

According to rebootedbody.com, MCT oil is a concentrated form of coconut oil. The extremely healthy saturated fat in coconut is comprised of Medium Chain Triglycerides (MCT). And MCT oil is a concentrated form of that fat. However, according to healthimpactnews.com, MCT oil has had the amazing fat – lauric acid removed and the author states that eating coconut oil is better…if you are confused, don’t be.  Balance it out. I cook with coconut oil and use it on my hair, skin and teeth. I drink MCT oil and use it for my teeth. Play around and find out what works for you.

Benefits…

It’s a boost for your metabolism. MCTs increase the body’s ability to burn more energy by increasing thermogenesis.

It’s a kick-start to awesome weight loss. MCTs may help reduce the size of fat cells, leading to weight loss.

It’s a constant, steady energy. MCTs provide rapid-fire energy, directly to the places that need it most, burns clean and constant without the energy lulls.

Its rocket fuel for your brain. MCTs quickly raise ketone levels to provide your brain with an alternative fuel that won’t die out.

Let me know how adding MCT or coconut oil to your morning changes affects your outcome…

 

Healthy Hugs,

Tanya

20160616_175744

Lifestyle Coaching Available
Are you in need of a Lifestyle Adjustment? Stumped about what to eat, how to move and what to think? Keep sabotaging yourself? Can’t lose weight? Exhausted?

How to get started

I don’t know where to start…I’m overwhelmed
Let’s chat. Click here to send me an email. Let me know your goal(s). I’ll email you back to arrange a time for your 30 minute complimentary discovery call. Coaching can be done via email, phone, skype or in person.

I’m ready to start and I’d like online coaching help
You are ready for guidance on how to choose your thoughts, move your body & balance your nutrition to give you the energy and waistline that you want and MORE. Learn more by clicking here. These programs are available on-line to anyone with internet access around the globe.

Busy Mama Reboot

Holistic Weight Management Program 

10 Day Body Reset Detox
I’m ready to start and I’d like to see you in person
Let’s arrange a time to meet. We can set up an introductory complimentary 30 minute consultation. During our time together, based upon your needs, a plan will be prepared especially for you. I look forward to hearing from you when you click here

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and had coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Level 1 Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that  like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

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, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.

 

Sources:

http://tanyamorrison.ca/intermittent-fasting-enhance-your-bodys-ability-to-burn-fat/

http://tanyamorrison.ca/feed-your-brain/

http://tanyamorrison.ca/may-25th-gain-energy-lose-fat-registration-now-open/

The Keto Beginning

The Bulletproof Diet by Dave Asprey

 

 

 

 

 

Jun 142015
 

image00510 Breakfast Choices that don’t come from a box

 Establishing a healthy morning routine sets the tone for the whole day .

Every morning you get a NEW start…yippee! While sleeping your body has been busy cleaning up what you did to it the previous day…how great is that?

There are some that say, “Eat breakfast as soon as you get up” and others that say, “Wait until you are hungry.” I used to insist my kids eat soon after they got up, but sometimes they weren’t hungry. After much research I decided that if they aren’t hungry why am I insisting that they eat. Isn’t better to honour our bodies and eat when we are truly hungry?

So, when you are ready to start your day…here are some breakfast ideas that can nourish you and your kids. Continue reading »

Apr 192015
 

yogurt parfait 008Homemade Kid Loving Granola

I like to send my kids off with a healthy breakfast and one of them is Kid Loving Granola….with my secret ingredients. This granola is also used in the Yogurt Parfaits, and can be a base for Chia Seed “Raw-Mazing” Pudding. This is also a quick and nutritious snack.

Makes about 12 cups

Ingredients – (I buy my cinnamon, nuts, coconut oil and sugar from Upayanaturals)

2 cups of quick oats and 2 cups of old fashioned oats (Organic)

2 cups any nuts (we use almonds and pumpkin and I chop them up in the food processor)

¼ cup sunflower seeds Continue reading »

Apr 122015
 

Twice Baked Potato

Kids love the crispy outer skin of the potatoes!  Potatoes are rich in complex carbohydrates, vitamin C and B6. Plus with all the added goodness that is added this are a great meal with a salad or as a side dish or snack! I also make extra and they can be frozen or kept in the fridge for about 5 days.

 

Ingredients:

1 potato per person, washed – Any potato will do, but I like Yukon Gold or baking potatoes

1-2 tablespoons ghee or coconut oil

1-2 tbsp grass fed collagen Continue reading »

Mar 152015
 

Taco Salad

This is one of my kid’s favourite meals. They get a ton of greens, a great source of protein and some healthy fats.  I usually make about triple this recipe and freeze it. This is definitely a quick and easy dinner meal and they also like taking it for lunch.

 

Taco seasoning

2 tbsp chili powder

1 tbsp oregano, dried

½ tsp paprika

1 ½ tsp ground cumin

½ tsp salt and pepper

pinch cayenne

(mix the above ingredients together and will keep in air tight container for 3 months. Can double/triple the recipe so that you have some ready for next time)

Continue reading »

Oct 022014
 

Butternut Squash Pear Soup

Serves 6

butternut squash and pear for soupOh, the tasty vegetables and fruits of the fall blend lovely in this soup.  While the leaves are falling and the breeze is a little chillier, cozy up to this warming soup that takes little time to make!

 

3 tbsp olive oil or coconut oil

2 med leeks, white part only (3 cups) finely chopped

1 small butternut squash, peeled and cut into 1” pieces

3 Bartlett pears, peeled, cored and cut into 1” pieces

5 cups vegetable broth

1 14-oz can light coconut milk

1 tsp chopped thyme

 

  1. Heat oil in saucepan over medium/low heat. Add leeks and cook 10 minutes, stir often
  2. Add squash and pears and sauté 5 minutes.  Stir in veggie broth and bring to a boil.  Reduce heat and simmer 20 minutes or until squash is tender.
  3. Remove from heat.  Stir in coconut milk.
  4. Puree soup in batches until smooth (use food processor or immersion blender).  Add thyme.
  5. Season with salt and pepper and serve.
  6. ENJOY!!!

butternut squash soup

 

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