Bircher Meusli

Hey everyone!

Here is another healthy breakfast recipe for you to try..looks a little better than last weeks doesn’t it ūüôā

This recipe is actually very simple to make and will give your body the nutrients it needs first thing in the morning.


1 cup large flake oats

2 apples

Juice of ¬Ĺ lemon

2 tbsp maple syrup

1 cup plain yogurt

2 tbsp pumpkin seeds

2 tbsp almonds

2 tbsp sunflower seeds

1 cup fresh berries


Cover Oats with water by 1 inch and leave out overnight (drain leftover water)

Lightly toast nuts and seeds.

Peel apple & grate into soaked oats

Add all other ingredients


*can use dried fruits & soak overnight with oats

*try soaking oats in milk for creamy oats

By balancedmotionblog Posted in Recipes

Pilates for Athletes

Pilates is used by many different people for many different reasons; physical conditioning, to build solid core muscles, to improve posture, physical and mental stamina, and even for rehabilitation. Pilates is now becoming more and more popular amongst athletes as part of their training regimes.

In this article you can take a look at some of the 2012 Olympic Athletes who used it as the center of their training programs!

Beet Hash and Eggs

Vegetarian, gluten free, nut free

Hey Everyone, we thought we would try out a breakfast recipe for you that is full of wonderful nutrients to start off your day… now some of you may be looking at this and saying YUK..but don’t judge a book by its cover ūüôā

There are some wonderful nutritional benefits to eating beets that are listed below, check them out and see what your missing. Don’t knock it till you try it right?!


  • 1lb Beets, peeled & diced (Small beets are more tender)1/2lb Yukon gold potatoes, scrubbed & diced
  • Coarse Sea salt and freshly ground pepper
  • 1tbs extra virgin Olive Oil
  • 1 small diced onion
  • 2tbsp chopped fresh parsley
  • 4 large eggs


  • In a high-sided skillet, cover beets and potatoes with water and bring to a boil. Season with salt and cook until tender, about 7 minutes. Drain and wipe out skillet
  • Heat oil in skillet over medium heat. Add boiled beets and potatoes and cook until potatoes are golden, about 4 minutes
  • Reduce heat to medium; add onion, and cook, stirring until tender, about 4 minutes
  • Adjust seasoning and stir in parsley
  • Make four wide wells in the hash. Crack one egg into each well and season with salt
  • Cook until whites set but yolk is still runny, 5-6min

You could also try roasting the beets and potatoes instead of boiling and frying them ..this will make them sweeter.

Health Benefits of Beets

1. Beets are nature’s Viagra

Seriously. One of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac. And that‚Äôs not just urban legend ‚Äď science backs it up. Beets contain high amounts of boron, which is directly related to the production of human sex hormones.

2. Beets are high in many vitamins and minerals

Potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid. These are but a few of the many nutrients, vitamins and minerals that can be found in beets and beet greens. Beets are particularly beneficial to women whom are pregnant, as the vitamin B and iron are very beneficial to new growth cells during pregnancy and replenishing iron in the woman’s body.

3. Beets cleanse the body

They are a wonderful tonic for the liver, works as a purifier for the blood, and can prevent various forms of cancer.

4. Beets help your mental health

Beets contain betaine, the same substance that is used in certain treatments of depression. It also contains trytophan, which relaxes the mind and creates a sense of well-being, similar to chocolate. Beets can also lower your blood pressure. So if you’re already steamed about not eating beets, you can get a two-fer by diving into them right away.

5. Beets are used as a stomach acid tester

How in the world does that work? Glad you asked. If you are eating a lot of beets or beet juice, and your pee turns pink, guess what? You have low stomach acid. Pee still clear? Ratchet it up and get juicing (use the greens too)! Nutritionists use beets and beet juice to test stomach acid levels, so stay ahead of the curve by adding beets to your diet now.

6. Beets are a high source of energy

At the same time they are low in calories and high in sugar (although the sugar is released into your system gradually, as opposed to chocolate). Very few foods found in the natural world are as beneficial as beets in this regard.

Beets are a wonderful addition to any dietary need. With their high volume of nutrients, delicious taste, and multitude of uses, anyone can jump right into beets without missing a beat.

Nutrients in Beets

1.00 cup raw (136.00 grams)

Nutrient                             %Daily Value

Folate                                  37%
Manganese                        22.5%
Fiber                                    15.2%
Potassium                          12.6%
Vitamin C                            11.1%
Tryptophan                        9.3%
Magnesium                        7.8%
Iron                                      6%
Phosphorus                        5.4%
Copper                                5%
Calories                              (58)3%

By balancedmotionblog Posted in Recipes

Fall Inspirations

Do you ever notice as the seasons change you feel as though you need a change as well? Whether it be your hair, your wardrobe, the decor in your home, or even your lifestyle in its entirety, the connection with this change in season and our own selves is pretty invigorating. Embrace the change.

“Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom and no one in this world would ever move forward to become the person they are meant to be.”

Grocery Cart Chicken Chili

From the Looney Spoons cookbook

Hey everyone, the weather here has not been the greatest so we thought a nice warm hearty chilli recipe would help warm everyone up. One of our instructors here made this chilli and said it was so delicious her entire family (yes even the kids) loved it!

Ingredients (6 servings):Image

1 ¬Ĺ cups red onions, chopped
3 cloves garlic, minced
1 ¬Ĺ cups green pepper, chopped
3 jalapeno peppers, seeded, minced
3 cups cooked chicken breast, chopped
19 oz canned tomatoes, undrained, cut up
1 cup chili sauce, tomato-based
1 ¬Ĺ cups chicken broth, low-sodium
1 ¬Ĺ Tbsp chili powder
1 Tbsp Dijon mustard
1 Tbsp Worcestershire sauce, light
2 tsp cumin
1 tsp oregano
¬ľ tsp cayenne pepper
¬ľ tsp black pepper
19 oz red kidney beans, drained, rinsed
19 oz white kidney beans, drained, rinsed
¬Ĺ cups low-fat cheddar cheese, shredded



1. Spray large saucepan with non-stick spray. Add onions, garlic, and both peppers. Cook over med until tender, about 7 minutes.

2. Add remaining ingredients, except beans and cheese. Bring to a boil and reduce heat to med-low. Cover and simmer 20 minutes, stirring occasionally. Add beans and cook 5 more minutes. Ladle into individual bowls and top each with a sprinkle of cheese.

By balancedmotionblog Posted in Recipes

Healthy Fall Soup Recipe

Look out your window at those beautiful coloured leaves. Fall is definitely here!

At this time of year healthy warm soup is a necessity for a lot of people. Butternut squash soup is a good way to help warm and nourish your body at the same time.

Butternut squash provides ample amounts of fiber, which promotes a healthy digestive system and may help prevent certain types of cancer, as well as heart disease and diabetes. Because of the deep color of the flesh, the squash is rich in beta-carotene, which changes to vitamin A in the body. Vitamin A is important in many ways, promoting healthy vision, skin and bones. In addition, butternut squash contains potassium, calcium, protein and folate. A cup of cooked butternut squash contains about 80 calories and is free of cholesterol and fat.

Read more:


Also check out the following sites for more information on the health benefits of other ingredients in the soup recipe below:





Eating healthy in the cold & flu season is a must if you plan on staying healthy and happy!

The following is a soup that will bring warmth & nourishment to your body and some Fall colour to your table!


Butternut Squash Soup


  • 2 butternut squash about 4-5 lbs in total
  • 2 T vegetable oilImage
  • 2 C thinly sliced onions
  • 1 T golden brown sugar
  • 2 tsp. minced fresh ginger
  • 2 garlic cloves coarsely chopped
  • 1/2 cinnamon stick
  • 5 C vegetable/or chicken broth ( you can use more broth if desire)
  • Pinch of nutmeg


  • Pre-heat oven to 375.
  • Oil a baking sheet.
  • Cut your squash in half and place flesh side down and bake until soft , at least 50 minutes.
  • Using a paring knife cut off the skin on your baked squash and then cut in chunks.
  • Heat oil in in your soup pot; add the onions, garlic, ginger, nutmeg and cinnamon stick.
  • Cook about 15 minutes until onion are tender.
  • Add your broth and bring to a boil. Lower heat and simmer for another 20 minutes.
  • At this stage you can add your squash and puree to your desired consistency, serve immediately or refrigerate for use the next day.
  • Garnish with a dollop of heavy cream swirled to impress your guests or garnish with parsley.

Homemade garlic Butter (for your dipping toast or bread)

  • 1 cup of salted or unsalted butter
  • 3 minced cloves of garlic

Allow butter to soften to room temperature. Add minced garlic and mix together. Refrigerate when not in use. Lasts about 2 weeks in fridge.
Spread on toast(whole grain or preferably wheat free) and dip in your yummy soup.


By balancedmotionblog Posted in Recipes


It’s that time of year again! Seems like the past couple of weeks there has been a nasty bug wreaking havoc on the community! Here is a Recipe that will hopefully help your ailing throats ūüôā

Winter Sore Throat Tea

ImageIn a jar, combine lemon slices, organic honey and sliced ginger. Close jar and put it in the fridge, it will form into a “jelly”. To serve: Spoon jelly into mug and pour boiling water over it. Store in fridge 2-3 months.

By balancedmotionblog Posted in Recipes