Christmas Week Treats

Its Christmas treat week at the Studio once again. Here are the recipes for all the wonderful treats we are featuring. Wishing you all a very Merry Christmas & Happy Holiday Season! Lisa, Lorrie & Sherry:)


Author: Sweetphi

Serves: 12-13 energy bites

  • ⅓ cup cashews
  • 10 medjool dates, pits removed
  • ½ cup coconut, shredded, divided
  • 1 Tbs coconut oil
  • 1 Tbs water (I added another TBSP of water and it mixed better)
  1. Put cashews in a food processor and pulsate for 10 seconds.
  2. Add pitted dates, ¼ cup coconut flakes, 1 tbs coconut oil and water. Process for a minute or until the mixture comes together and no big nuts or dates remain.
  3. With a tablespoon scoop or a spoon scoop out 1 tablespoon of the mixture and roll in between hands to form a ball.
  4. Put remaining shredded coconut in a bowl, and then roll the ball in the coconut. Place ball in a mini muffin liner and refrigerate for an hour and then serve.Store in refrigerator.

Spicy Cranberry Salsa

4 cups fresh or frozen cranberries

1 seedless orange, skin on

1 cup seedless raisins (Golden, Sultana or Thompson)

1/2 cup honey

1/2 cup sugar

2 tablespoons finally chopped preserved ginger or 1/2 teaspoon powdered ginger

1 tablespoon finely chopped red Thai Pepper

Quarter the orange and finally chop in food processor with candied ginger if using.

Remove to a non-metal bowl.

Coarsely chop cranberries with three short pulses in the food processor.

Add berries to oranges.

Mix in all other ingredients.

Cover and let stand overnight in the fridge so that flavours marry.

Refrigerated salsa will keep for about two weeks. Can be frozen.

The combination of seeds, nuts and oats offers a wonderful array of minerals, including high calcium and magnesium, as well as high fiber. But watch out–these are addictive!

Makes 20-24 cookies

  • 1/3 cup maple syrup
  • 1/3 c. honey
  • 2 tsp. vanilla
  • 2 T. almond butter
  • 1/3 cup tahini
  • 1-1/4 cups oats
  • 1/4 c. spelt flour
  • 1/2 c. sunflower seeds
  • 1/2 c. pumpkin seeds
  • 1/2 c. chocolate chips
  • 1/4 cup ground flaxseeds
  • 1/3 cup raisins
  • 1/3 cup sesame seeds

Preheat oven to 350F. Lightly grease 2 large cookie sheets, or line with parchment paper.

In a small bowl, whisk together the maple syrup, honey, vanilla, almond butter and tahini.

In a medium-sized bowl, mix together the remaining ingredients. Pour wet mixture over dry and stir to blend well.

Drop by tablespoonfuls onto prepared cookie sheets (you may have to press the dough to hold together). Bake for 10-15 minutes, until golden. Cookies will firm up as they cool. Makes 20-24 cookies. (from Sweet Freedom).

Ho Ho Hold the Weight Gain: Managing the Season of Excess

As we revel in the holiday season many excesses present themselves: socializing with loads of calorie dense foods and alcohol; treats at work; running around shopping and wrapping not to mention travelling; stressors run the gamut from feeling tapped financially, feeling overly busy and include all the emotions related to the season. Add in a potential lack of sleep and being out of routine with exercise, the holiday season can create a perfect storm poised to ruin your weight control goals and intentions.

Some of you won’t want to limit the festive holiday food and drink. No judgement at all (I personally cannot wait to scarf sausage rolls)! But if you happen to be on a weight or sugar management journey, I’m excited to share with you some tips and info I learned from a book titled The Hungry Brain- Outsmarting the Instincts That Make Us Overeat by Stephan J. Guyenet, Ph.D.

Food can be a powerful reinforcer tugging on the reins of our behaviour. Certain types of foods can trigger addiction-like behaviour in some people: high concentrations of sugar (refined grain carbs), fat, salt, and caffeine. There are hormones, called endorphins, in our brain which release when something pleasurable happens in our body. Eating things like chocolate is one of those things. The brain and body are hardwired to survive and historically foods high in fat and/or starch would be sought after to sustain the body. So when we eat something sweet or fatty, and we find that food rewarding, the pleasure chemicals are released but in addition, the learning chemical (dopamine) also gets released. So the brain begins to be motivated to eat such foods. And after you’ve learned that the sight and smell of say french fries predicts a fatty, starchy reward in your belly, your brain will trigger motivation to eat fries when you encounter them.

A bit more on addictive properties of foods: those properties listed above (sugar, fat, salt, caffeine) become significantly more addictive when highly refined and processed. Plus, modern chemical combinations in processed, look-like-food substances may increase their addictive qualities. Witness me with certain cookies, fresh bread or cinnamon buns… if easily accessible to me they call to me – there’s no stopping at one… rather I keep eating even when I know I’m heading into a stomach ache. Guyenet advises us to beware highly rewarding foods.

So what to do?

Guyenet’s top tip is to fix your food environment. Ideally don’t allow your brain to sense “high reward” aka addictive foods. Avoid feasting your eyes on those treats and avoid smelling them if possible. Keeping such foods out of your world/house is the best strategy. However at this time of year that can be very difficult. He suggests playing a little game with your brain in those moments when you’re about to reach for that pastry or french fry. When deciding whether to eat that treat, imagine yourself in the future, vividly enjoying the positive events you’re striving for (maybe 20 lbs lighter, laughing, healthy, in a really positive environment, maybe summiting that hill you’re hoping to climb, or finishing that race). If you delay picking up that treat to play this little game, your brain’s decision-making will weight your future self more heavily than your present tempted self and reduce your intake of the wrong foods (apparently by 1/3 in women).

Another little tip is keep your food simple: less sauces, condiments and spices (I would struggle with reducing spices). His point being – design as simple of an eating plan as you can live with in the long haul to reduce the tendency to overeat. At a buffet or with things like tapas, this could work well during the holidays if you simplify your plate ie. choose three items you think would make a satisfying meal and stick to them. You’ll probably feel full on fewer calories.

Another good tip for anytime but especially as you head out to holiday gatherings is to manage your appetite by pre-eating a healthy meal with lots of fibre and healthy fats to tell your brain you are not starving. If your brain thinks you’re starving it will eventually wear you down no matter how strong your resolve.

Finally, don’t forget the importance of sleep for weight control. Make sleep a priority. And equally important is moving your body to burn calories but also to manage stress and help trigger those feel-good endorphins. Hitting the gym is not the only way: Dance the night away or calm the beast with some mindful movement practices.

From all of us at Balanced Motion Pilates and Yoga to all of you, we wish you a very happy holiday season and a healthy, peaceful, enriching 2018!!

Lisa for Sherry and Lorrie

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner Balanced Motion Pilates, HWL (Healthy Eating Weight Loss) Coach, Certified Yamuna Practitioner (Body Rolling)


Recipe Of The Week:  Chai Tea Golden Milk -(a la Lorrie)

This is my own version of Golden Milk. The main ingredient of Golden Milk is Turmeric, which is an amazing spice for reducing inflammation. Sometimes though it can be a little chalky tasting or over powering so I LOVE to combine it with my Chai Tea ( from Findlay’s). It is a wonderful Fall/Winter drink. It gives you a little bit of a pick-me-up and satisfies my craving for something smooth and creamy mid morning or mid afternoon.


1 tsp your favourite Chai Tea Blend

1 cup of your favourite base ( I often use soy but you can use almond, cow’s milk, coconut milk)

1/8 – 1/4 tsp Turmeric




1. In a small saucepan ( on medium heat) , combine base, tea and turmeric

2. Give a little stir to combine and set the timer for 5 minutes

3. After 5 minutes, strain the tea in to a cup ( I like to heat to hot but not boiling so might take some experimenting with the stove setting)

4. If you have a handheld frother, give it a good froth and sprinkle with cinnamon ( you can also give it a good whisk)

Grab a blanket, your magazine and enjoy your tea!

Lorrie Mickelson, M.A., B.A./BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer,, 705 647 2848.

Recipe of the Week: Mild Vegetable and Tofu Curry

This recipe from Mayim Bialik (aka Amy Farrah Fowler in The Big Bang Theory) was given two thumbs up at my house from both curry lovers and non-curry lovers. The flavours are subtle without being bland, and it allows for substitutions depending on what vegetables you have/like. The recipe here is how I prepared it. Serve it as is or with rice or udon noodles. It froze really well in lunch portions. Thanks to Jen McIntryre for sharing it with me.

Source: Mayim’s Vegan Table

Serves 4

2 tbsp grape seed oil

1 large onion, finely chopped

4 medium-size garlic cloves, minced

1 tbsp peeled and finely grated fresh ginger

1tbsp ground coriander

1.5 tsp ground cumin

.75 tsp ground turmeric

.25 tsp ground cayenne pepper

1 tbsp tomato paste

2 cups vegetable stock

1 (3inch) cinnamon stick

1 tsp sea salt

.25 tsp freshly ground pepper

1 small cauliflower in bite sized florets (about 2 cups)

1 lb sweet potatoes, peeled and cut into 1-inch cubes (2-3 cups)

1 (14oz) package extra-firm tofu*, cut into .25 inch cubes (about 1.5 cups)

4 medium-size tomatoes, cored, seeded and coarsely chopped (about 1.5 cups)

2 large carrots, peeled and diced (about 1.5 cups)

2 tbsp fresh lime juice

2 tbsp fresh cilantro or parsley, chopped, for garnish

1. In a large pot, heat oil to medium-high and cook onions, stirring occasionally until beginning to brown, about 3-4 minutes. Lower heat and continue cooking til onion is browned, about 5 minutes. Add garlic and ginger, stirring for 1 minute to blend flavours. Add coriander, cumin, turmeric and cayenne and cook 1 minute.

2. Add tomato paste and stir. Add stock, cinnamon stick, salt and pepper. Bring mixture to a boil. Lower heat and simmer for 10 minutes.

3. Add cauliflower, sweet potato, tofu, tomatoes and carrots. Return to a boil. Lower the heat to simmer, cover and cook for 20-25 minutes, until veg are soft. Discard cinnamon stick. Add lime juice. Serve garnished with cilantro (or parsley).

* Original recipe calls for Sprouted Tofu

Nutrition per serving (not including rice/noodles): Calories 371; Protein 16.9g ; Fat 14.3g; Carbs 47.2g

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner Balanced Motion Pilates, HWL (Healthy Eating Weight Loss) Coach, Certified Yamuna Practitioner (Body Rolling)


Cashew Chicken Stir Fry

I love this recipe its quick to make, healthy and makes great leftovers for the next day’s lunch. I changed up some of the veggies and used what I had in the fridge. Oh yah its really yummy!!!
Serves: 6 Servings
  • 1 Tbsp olive oil
  • 1 lb boneless skinless chicken breasts, cut into 1-inch pieces
  • Salt and pepper, to taste
  • 3 cloves garlic, minced
  • 2 cups broccoli florets
  • 1 red bell pepper, julienned
  • 1 cup sugar snap peas
  • ½ cup carrots, julienned
  • ⅓ cup unsalted cashews
  • 4 green onions, chopped
For the sauce:
  • 4 Tbsp tamari (or soy sauce)
  • 3 Tbsp all-natural peanut butter
  • 2 Tbsp honey
  • 1 tsp. sesame oil
  • 1 Tbsp grated ginger
  • 2 or 3 Tbsp water
  1. To make the sauce, whisk together tamari (or soy sauce), peanut butter, honey, sesame oil, and grated ginger in a small bowl. Whisk in 2 or 3 tablespoons of water, depending on the consistency you prefer, and set aside.
  2. In a large skillet over medium heat, drizzle olive oil and add chicken. Season with salt and pepper and sauté until lightly browned, about 4 to 5 minutes. Add the garlic and sauté for about 30 seconds, mixing it with the chicken.
  3. Add broccoli, bell pepper, snap peas and carrots to the skillet, incorporating everything together. Cook an additional 5 minutes, until veggies are tender and chicken is cooked through, then add cashews and green onions and drizzle the peanut sauce over top.
  4. Mix everything together with the sauce, coating well, and cook for one more minute. Serve and enjoy!
Nutritional Information
Serving Size: 1 cup • Calories: 268 • Fat: 12.4 g • Saturated Fat: 2.3 g • Carbs: 17.3 g • Fiber: 3.1 g • Protein: 21.3 g • Sugars: 8.8 g
Sherry Morton-Jibb,
PTS. RYT. FIS. HWL (Healthy Eating Weight Loss Coach)
Certified Pilates Mat & Reformer Instructor, Certified Personal Trainer, Registered Yoga Teacher

Sher-Fit Personal Training ,Yoga & Pilates
Cell 705-648-0591


Roasted Cauliflower Chowder



cauliflower soup


6 Servings

1 Large head of cauliflower, roughly chopped

1 tablespoon olive oil

3 gloves garlic

1/4 cup unsalted butter ( or coconut oil)

1 medium onion, chopped

2 carrots, chopped

2 celery stalks, chopped

1 bay leaf

1/2 teaspoon dried thyme

1/4 cup all-purpose Flour ( can use gluten-free flour)

2 ( 15 oz) cans of vegetable broth ( or chicken broth)

1 1/4 cups Almond Milk ( or regular milk)

1/2 cup shredded cheese


  1. Preheat oven to 400 degrees F. Place chopped cauliflower and garlic gloves on a large baking sheet. Drizzle with olive oil and toss until well coated.  Season with salt and pepper to taste.  Place pan in the oven and roast for 20-25 minutes or until cauliflower is tender, stirring once.  Remove from oven and set aside.
  2. In a large pot, melt butter over medium heat. Add the onion and cook for 2-3 minutes.  Add carrots and celery and cook for 5 minutes, stirring occasionally.
  3. Finely chop the roasted garlic cloves. Add the garlic, roasted cauliflower, bay leaf, and dried thyme to the pot. Sprinkle flour over vegetables and stir.  Cook until flour disappears.
  4. Pour in the vegetable broth and stir. Simmer for 10 minutes.  Stir in the milk and shredded cheese. Stir until cheese is melted and chowder is creamy.  Season to taste.
  5. Ladle in to bowls and serve warm.

Source: Two Peas @ Their Pod

Nutrition: Calories: 216, CHO – 13g, Fat 14g ( can be reduced with coconut oil and less or no cheese), Pro 11g

Seasoned Roasted Cauliflower

This easy little concoction has always been a hit in my family. I change up the spices depending on my mood and pairings. Feel free to play with dried herbs here. Some of my fav additions are curry powder, Thai curry paste/powder, PC’s spice blends Shichimi Togarashi Japanese (beware- this one is hot) or Za’atar Zahtar MiddleEastern. The basic recipe without additional spices is great alone. The key is the saltiness from the soy sauce or tamari. A nice dairy-free, nutty-flavoured touch, that is loaded with B vitamins and protein, is to sprinkle with Nutritional Yeast after roasting.

1 head cauliflower, trimmed in roughly 1” florets

2 tbsp coconut oil, warmed slightly to liquify

1 garlic clove, crushed

1 tbsp soy sauce or tamari.

1-2 tsp of spices, optional to taste.

1-2 tbsp Nutritional Yeast, optional

Preheat oven to 350. If your coconut oil is solid, heat oil in a pan gently on stove just to liquify. Add garlic, soy sauce and spices (if using). Mix well and set aside. Wash and trim the cauliflower. Pat dry in a clean tea towel. Pour oil mixture on a baking sheet or oven-proof casserole dish. Toss florets in oil to cover evenly. Bake about 20 minutes (depending how firm you like your cauliflower), stirring at about 10 minutes. Sprinkle with Nutritional Yeast (if using) and serve.

Leftovers make great additions to salads and soups.

Nutrition Per Head of Cauliflower with Nutritional Yeast: Calories 450; Protein 18.2g ; Carbs 35g; Fat 29.6g

*40 calories from 2tbsp Nutritional Yeast

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor, HWL (Healthy Eating Weight Loss) Coach, Certified Yamuna Practitioner (Body Rolling)


Time Change Tactics…….. Illuminate, Hydrate and Meditate!


Are you feeling a little pooped this week?  Some of you are cruising through Fall and this Time Change and others..well, not so much.  Even though my dog Jammers ( pictured above cuddled up in her blankets) doesn’t seem to be bothered by the Time Change, she actually is a little bothered.  She is “off”  this week, pacing around and getting up two or three times in the night.  This isn’t helping the general level of fatigue in our household. So, what to do?

This is where Illuminate, Hydrate and Meditate comes to the rescue!


This to me is first and foremost.  The drop in light in general and now at the end of the day can mean more fatigue, increased food cravings, more pain, increased anxiety and sleep disruptions.  This is all due to less of the “feel good”  neurotransmitter Serotonin whose production is decreased in the body when light decreases.  Here are some ways to Illuminate the Fall Season:

1)  SADD Light (Seasonal Affective Disorder Light) – Sitting in front of the light for just 20-30 minutes a day in the Fall/Winter Season can help bring up those Serotonin levels.  They are available at local pharmacies and your doctor and pharmacist will also be familiar with the benefits and protocol for the light.  I have had one for over 20 years and love it!   If you get a chance to swing by Findlays for their open house on November 18th, a little bird told me there may be some deals on SADD lights and Salt Lamps.

2) Candles, Salt Lamps, Fireplaces, Diffusers – Although they don’t directly affect our Serotonin levels the light does make us feel good.  If you haven’t had a chance to pick up the latest SAGE Magazine( available at Chartrands), they have a great article on Hygge.  Hygge is a Danish word and concept meaning “coziness”.  If you search up Hygge you will find lots of information and entire books on the history, meaning and how it contributes to Danish Happiness.   Danish people fill their homes with candles, wood burning fireplaces and lots of comfy blankets and pillows.  Although they are not much in to scented candles, here in Canada we love them.  I find the combination of light, warmth and aroma extremely comforting and therapeutic in the colder, darker months.

3)  Get outside when you can ( but not today!).  The snow today actually added some lightness to the dark and gray except that you couldn’t see it with all the snow blowing in your face.  When there is less snow blowing, a short walk outside between 10 and 2 ( during the darker months)  is ideal to fill up on some much needed light energy.


Even with the rain and snow, it is the driest time of the year.  Your skin, lips, eyes, nose, entire body is dry. So….

1)  Indulge with a velvety luxurious cream or oil just for this time of year ( treat yourself). Not too hot showers and cream up right away.  I do love my epsom salts baths but have to remember not too hot and too long ( this is a tough one for me).

2)  Drink water or herbal teas often even though you are not thirsty.  We don’t seem to feel as thirsty in the Fall but we can actually be drier than the summer.  Out of sight is out of mind for me, so a jug or bottle of water always has to be in view.

3)  Drag out your neti pot or sinus rinse to clean out those nostrils so they are well prepared to defend against allergens, bacteria and viruses and they help with the dryness.

Other signs of dehydration are muscle cramps, foggy brains and fatigue so if you have any of this going on right now, notice how you feel when you increase your water intake.  It always has a positive effect on me.


The Fall, for many,  is the best time of the year to meditate.   We are naturally turning inward, hunkering down for a long winter and perhaps even becoming a little introspective.  It is the perfect time to settle in and enjoy some “me” time.  Here’s how…

1)  Find a comfortable quiet spot and set a timer on your phone/stove and follow your breath from 1 minute – 20 minutes.  When you mind wanders from your breath just bring it back to your breath.

2)  Use an Ap ( such as Insight Timer) to follow guided meditations and add some variety in to your daily meditation practice.

3)  Join a Class or Meditation Group.  I have a Facebook Group that “meets” every Friday morning at 7:00 a.m. Live on Facebook for 20 minutes.  You can join in live at 7 or watch the replay at your convenience.  If you are interested, just send me your email and I will send you an invite.

4)  Be Mindful as you walk around.  The Fall offer so many sights, sounds, aromas, tastes and textures to fill the senses.  Enjoy all of the them!

So,  remember when you are feeling like the darker months are getting you a little down….Illuminate, Hydrate and Meditate!


Lorrie Mickelson M.A., B.A/BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer,, 705 647 2848


Chick Pea Curry


I love a good curry and this recipe tastes yummy. It freezes well, great for food prepping and stocking the freezer. Enjoy!

Serves: 5

  • Oil for cooking
  • 1 yellow onion, roughly chopped
  • 2 garlic cloves, minced (1 teaspoon)
  • 1 cup carrots, chopped
  • 1 cup tomatoes, chopped
  • 1 15-ounce can pumpkin puree
  • 1½ cups cooked chickpeas, or 1 15-ounce can, drained and rinsed
  • 1 tablespoon curry powder
  • ½ teaspoon ground ginger
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon turmeric
  • ¼ teaspoon cinnamon
  • ⅛ teaspoon cayenne pepper
  • 1 13.5-ounce can coconut milk (light or full-fat will work)
  • 1 cup water
  • ½ lime


  1. In a large pot or wok, heat 1 tablespoon oil over medium heat.
  2. Once hot, add the onion. Cook for 3-5 minutes, until onion begins to soften. Add garlic and cook for 1 more minute.
  3. Add the carrots and tomatoes; stir to combine. Add more oil to the pan if necessary. Partially cover the pot; cook for 5-8 minutes, until carrots become slightly tender.
  4. Add the pumpkin, chickpeas, curry powder, ginger, salt, pepper, turmeric, cinnamon, and cayenne pepper. Stir until fully combined.
  5. Pour the coconut milk and water into the pot; mix well.
  6. Bring to a boil, then turn the heat down to let it simmer for 15-20 minutes, until the carrots are fully tender.
  7. Serve over rice, quinoa, buckwheat, or other grain alternative; squeeze a wedge of lime over each serving.


305kcal, 6g Fat, 13g Protein, 53g Carbs, 16g Fibre

Visit this website for some other great recipes:


Sherry Morton-Jibb,
PTS. RYT. FIS. HWL (Healthy Eating Weight Loss Coach)
Certified Pilates Mat & Reformer Instructor, Certified Personal Trainer, Registered Yoga Teacher

Sher-Fit Personal Training ,Yoga & Pilates
Cell 705-648-0591

Pumpkin, Beef and Black Bean Chili

This was a perfect make-ahead Halloween Night chili.  We carved out the pumpkin, kept the seeds for roasting and have leftovers for tomorrow.   I love the colour burst and texture of the pumpkin and it is a great combination with black beans.  Thank you Trusslers for the recipe.  

61303728 - black bean chili


1 1/4 Ground Beef

1 medium sweet onion, chopped

3 carrots, chopped

3 ribs celery, chopped

1 red bell pepper

3 cloves garlic

2 tbsp. chili powder

1 tbsp. dried oregano

1 1/2 tsp ground cumin

3 c chopped pumpkin

1 can black beans

1 can diced tomatoes ( 10-12 fresh diced tomatoes) Note:  I used 2 cans of diced stewed tomatoes (chili style because I like my chili a little runnier)

1 can beef broth

1/3 cup fresh cilantro ( optional)

Sliced fresh jalapenos ( optional)



Cook beef in a large Dutch oven over medium-high 8 minutes or until beef crumbles and is no longer pink. Remove with a slotted spoon.  Cook onions, peppers, celery, carrots and garlic in drippings for 7 minutes ( I drained the fat and sauteed in olive oil).  Stir in chili powder, oregano and cumin and cook 1 more minute.  Stir in remaining ingredients except the cilantro.  Bring to a boil; reduce heat to low and simmer 20-25 minutes or until pumpkin is tender.  Stir in cilantro and season to taste, adding jalapenos if desired.


Source:  Trusslers Pantry, Matheson (, 705 273 3354)