Tuesday, September 28, 2010

Healthy Cupcakes Makeover

Now, I understand that the title of this post may seem like an oxymoron and I am not sure that cupcakes are meant to be healthy, but I really wanted to take my favourite treats and give them a nutritional makeover.

After a few attempts and some tinkering, I am pretty happy with the results. These cupcakes are not quite as light as the traditional version, but they do satisfy your craving for something sweet and cakey. Although much better for you than their moist and delicious counterpart, cupcakes are still a treat and should be enjoyed in moderation :)

Cinnamon Raisin Cupcakes (Makes 12 cupcakes)

1 cup of Whole Wheat Flour
1/2 cup White Flour, unbleached
1/4 cup ground Flaxseed
1 tsp Baking Soda
1/2 tsp Baking Powder
1/2 tsp Salt
1 tbsp Cinnamon
1/2 cup Applesauce, unsweetened
1/2 cup Sugar
1 Egg
1 cup plain, low-fat Yogurt
1 tbsp Vegetable Oil
1/2 tbsp Lemon Juice
1/2 cup raisins

Set oven to 350 degrees. 

Combine flour, flax, soda, baking powder, salt and cinnamon in a bowl. In a separate bowl, mix together applesauce, sugar, egg, yogurt, oil and lemon juice. Add the dry ingredients to the wet in two batches and mix until incorporated. Add raisin and mix until smooth.

Spoon batter into 12 lined muffin tins and bake for 20-25 minutes or until an inserted toothpick comes out clean.


Nutritional Information
148 cals/serving
28g carbs
4g protein
3g fat
3g fibre

Next time, I am going to take on biscotti!

Have you given any recipes a healthy makeover? Post away!

Stay Healthy,

Wednesday, September 22, 2010

Boot Camp Basics

Have you ever gone for an evening walk in the park only to find a a group of men and women doing push ups and football drills? Welcome to boot camp!

This type of class has become hugely popular, especially in the warmer months, but what exactly is a "boot camp"?

A fitness boot camp is a group exercise class (usually outdoors) that utilizes body weight exercises and cardiovascular drills in the form of interval and/or circuit training. It is meant to resemble a military-style boot camp by pushing the participants much harder than in a traditional fitness class.

Boot camps are a great option for people who are not interested in choreographed classes, but would still like support in a group setting. These classes also appeal to exercisers who are looking for a way to mix up their routine.

Here are a few links to some of the boot camp programs across Canada to help get you started:

Now drop and give me 20!

Stay Healthy,

Saturday, September 18, 2010

My Workout Playlist

There is absolutely no question that music is great motivator. Whether you are hitting the treadmill or tackling your weekly chores, music can help you breeze through daily activities and have fun in the process.

Without further ado, I present my favourite tunes for working up a sweat. These are the songs that keep me going from warm up to cool down. (I have to warn you now, I love my old school :)

California Gurls - Katy Perry
I Begin To Wonder - Danni Minogue
Deeper and Deeper - Madonna
Disco Inferno - The Trammps
Flawless - George Michael
Runnin' -Doman and Gooding
I Turn To You - Melanie C
Just Got Paid - Johnny Kemp
Telephone - Lady Gaga f. Beyonce
Lovestoned (Tiesto Club Mix) - Justin Timberlake
Womanizer - Britney Spears
Silence (Radio Edit) - Sarah McLachlan f. Delirium
Rhythm Nation - Janet Jackson
Moments In Love - Art of Noise

So, what is on your workout playlist?

Stay Healthy,

Monday, September 13, 2010

I (Do Not) Heart Running

I don't like running. There, I said it. It is just one of those things that I could never really get into.

For many years I have been surrounded by colleagues and friends who have done everything in their power to convince me that running is the best thing since sliced bread. They tell me about the beauty of being able to hit the open road, taking the time to be alone with their thoughts and the all important "runner's high".

Personally, I have never experienced this "high". When I run, all I can think about is how much longer I have to go before I can stop. Maybe I trying to hard? Maybe I not focused enough?

With this in mind, I decided to give running another shot. I have been giving it 100% all summer and still find myself longing for my morning run to be over.

Now don't get me wrong here, running is a great cardiovascular exercise. Anyone can learn to do it and is fairly inexpensive (all you need is a great pair of sneakers and a place to run). As a matter of fact, I often recommend it to my clients but, like any other exercise modality, running is only great if YOU enjoy it.

The bottom line: You need engage in an activity that you love. That is the only way that you are going to stick with it. If you love running, then run. If you love to play sports, then play.

Me, I am going to swim.

Stay Healthy,

Tuesday, September 07, 2010

My Favourite Smoothie


In my quest to find delicious vehicles to transport my daily dose of protein powder, I came across one of my most favourite smoothie recipes. It is so yummy that I can't believe that I had forgotten about it - shame on me.

Well, now it is back in my weekly diet and I would be doing the world a disservice if I did not share it.

Date and Peanut Butter Smoothie

1 Scoop Vanilla Protein Powder (whatever you have rice, soy whey...)
1/2 Cup of Milk (soy and rice milk work well too)
1 Tablespoon of Peanut Butter
2 Pitted Dates
5-6 Ice Cubes

Blend to perfection and enjoy!

Stay Healthy,

Wednesday, September 01, 2010

Cool Treats

Hello September!

What a beautiful way to start the month with a sunny, clear day of 30 degrees. It looks like we are going to have some fantastic weather to start the fall, perfect for some outdoor exercising (but that is another post :).

We have had a very hot summer in Southern Ontario and many of us turn to some not-so-healthy treats to cool off (read: daiquiris, ice cream, pop). While I believe that we can have everything in moderation, the best thing you can do for your wallet and your waist line couldn't be more simple.

Frozen Fruit!

I am absolutely loving frozen grapes right now but there are many other yummy options: Frozen strawberries, blueberries, bananas and the list goes on. Your kids will love it! You could also take some of that luscious fruit, add some milk, maybe some protein powder and whip up a delicious smoothie.

So what creative combination can you come up with? Share the love and post below!

Stay Healthy,


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