“Monday Recipe: Savory Cilantro Dip with Baked Tortilla Chips”

This is an amazing summer dip used with baked tortilla chips or any type of healthy dipper.  I also use it on sandwiches or as a sauce for fish”.  I also use plan Greek Yogurt instead of the fat-free sour cream and if you want less calories you can leave out the mayo.  The mayo makes it a little different consistency and adds a bit of tang but you can play this in terms of your taste.


Savory Cilantro Dip

Savory Cilantro Dip & Baked Tortilla Chips
1 – 8 ounce container of fat free sour cream (Choose a firm brand; otherwise dip is runny)
¼ cup nonfat mayonnaise
½ cup fresh cilantro, chopped
1 Tablespoon honey
½ Teaspoon cumin
¼ Teaspoon red pepper flakes
2 Tablespoons fresh lime juice
½ cup salsa
12 corn tortillas
Salt, cayenne or garlic powder

Dip: In a medium bowl, combine first 7 ingredients; mix well. Cover and refrigerate 1 to 2 hours or overnight. When ready to serve, pour ½ cup salsa over dip. Serve with chips or a few veggies.
Chips: Preheat oven to 375 degrees Fahrenheit. Stack tortillas and cut in half, then into thirds. Place wedges on ungreased cookie sheets and sprinkle with salt, cayenne or garlic powder, as desired. Bake about 10 minutes, or until wedges are crisp.
Makes 6 dozen chips and Serves 8

Nutritional Information per serving:
Calories: 135, Fat: 1.1 grams, Carbs: 24g, Protein: 4.0g, Sugar: 4.7g, Fiber: 2.5 grams.

Reference: Food and Mood Cookbook by Elizabeth Somer

001 (599x800)

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

“Friday Education: Five Elements (Japanese Philosophy)”


Happy Friday Everyone!
Click here for a link to learn more about the elements in Eastern philosophies.  If you too need the elements of Water or Wind, I hope to see you out on the lake this weekend.
IMGP8506 - Small
Lisa Goddard is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

“Blog of the Week: Musings about Water and Wind”


Musings about Water and Wind

Looking out at Lake Temiskaming from the dock I got thinking about how drawn I am to being in the presence of water and waves. As a kid with a cottage on Lake Huron, I was never happier than swimming/body surfing on those days when the waves were huge and wind strong, the undertow stirring the lake bottom up. I recall riding those waves to shore on my belly, squealing with a smile splitting my face in half, only to get ground into the beach, bathing suit filled with sand and small pebbles. Shake out the pebbles and wade back in for more. My brothers and I could while away hours like that, feeling exhilarated all day.

Shift forward about 20 years, I met an amazing man, another landlubber who had become a sailor. He passionately loved harnessing the wind and water, like he was born to it. From the first, I loved how wind-power was so quiet yet so forceful. I loved feeling the wind on my face when the boat was slicing through the water, and the rhythmic sound of the water lapping on the hull. Sleeping on a boat at anchor was like being rocked to sleep in a gentle cradle.

Lake Temiskaming has lots to offer a sailor and anyone who loves water. I love the endless personalities of the lake and the wind in all the seasons. When our children were younger, we spent every weekend exploring the lake in our floating camper (sailboat), rafting with friends, picking blueberries and having cookouts. Living in the presence of water has become essential to my being.

In many eastern philosophies both physical and emotional realms are described using elements of nature. For instance, in godai, or Japanese Buddhism philosophy, there are five elements. In ascending order of power they are Earth, Water, Fire, Wind, and Void. Often we gravitate to that which we need. For me the godai elements of Water and Wind really resonate in the often fast-paced life I find myself in. Being close to the fluidity of these elements helps me embrace a life that sweeps us along in constant change. I feel most at peace looking out at or playing in the water and wind.

Maybe the Rolling Stones said it best:

“You can’t always get what you want.
But if you try sometime you just might find
You get what you need”

In case you’re curious to know more about the elements in godai, on Friday, I’ll be linking the blog to an info site about the Japanese elements. Let me know which ones resonate best with you. Do you relate better to a different eastern philosophy? I’d love to hear.

Happy Wednesday J

IMGP8506 - SmallLisa

Lisa Goddard BA, BScOT, Certified Pilates Mat & Reformer Instructor, Owner

“Recipe of the Week: Orange Salmon & Orzo Salad”


Orange Salmon and Orzo Salad

The combination of sweet orange, savoury salmon and fresh herbs makes this pasta salad a tasty, healthful option. If you like, serve smaller portions as a side dish at your next gathering.

By Irene Fong & the Canadian Living Test Kitchen

Source: Canadian Living Magazine: August 2015 (adapted)

Serving Size: 6


Orange Chive Dressing:                                 Salad:

½ tsp(2ml) grated orange zest                          450g skinless salmon fillet

3 tbsp(45ml) orange juice                                  Pinch each of salt & pepper

2 tbsp(30ml) chopped fresh chives                    ¼ cup(60ml) chopped fresh parsley

2tsp (10ml) Dijon mustard                                  2tsp(10ml) grated orange zest

1 tsp(5ml) liquid honey                                       4 tsp(18ml) Dijon mustard

½ tsp(2ml) each salt & pepper                            ¾ cup orzo

1/3 cup (75ml) olive oil                                        2 cups(500ml) snow peas, trimmed & sliced

8 cups (2L) baby arugula                                    2 cups(500ml) watercress leaves


Preparation: Orange Chive Dressing: In a small bowl, whisk all ingredients except oil. Slowly whisk in oil. Set aside.

Salad: Sprinkle salmon with salt & pepper. Stir together parsley, mustard and orange zest; spread over salmon. Place on lightly greased foil lined rimmed baking sheet. Bake in 400 degree oven until fish flakes easily when tested, about 15 minutes. Remove to cutting board: chop or break apart into large chunks.

Nutritional Information: Dressing: Calories:114, Total Fat: 11.1g, Sodium: 46mg, Potassium: 30mg, Carbs: 4.4g, Fiber: 0.1g, Sugars: 3.8g, Protein: 0.1g

Salad: Calories: 208, Total Fat: 5.4g, Sodium: 130mg, Potassium: 198mg, Cholesterol: 40mg, Carbs 19.7g, Fiber: 2.4g, Sugars: 3.0g, Protein: 19.4g.

“Friday Education: Navigating Change”


Happy Friday Everyone!

Navigating change can be hard sometimes, click here to read some great tips to help you with that.

Enjoy and remember to stay positive, change always promotes growth:)


IMGP8509 - small

Sherry Morton-Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON.

“Blog of the Week: Navigating Change”


All endings bring beginnings some of which we embrace and others we resist. If we become the observer of our thoughts we can often see the clinging or resistance to change within ourselves. Change is always constant, every day we wake up in a new body even if it doesn’t look different on the outside. “Change promotes growth “has always been a mantra of mine. Change happens at so many levels in our body, mind & spirit as well as the world around us and it often brings new beginnings if we choose to look at it that way. The same translates into our Yoga & Meditation practice. There is always an ebb & flow to our practice, sometimes we are strong and sometimes we are just tired. No matter what we are feeling, showing up for a vigorous or restorative practice is still showing up and learning to work with our bodies and mind through the every changing cycles of life. Meeting ourselves on the mat and getting to know ourselves at a deep level is often the key to navigating change. For me Yoga is stillness, and in stillness change happens and change promotes growth.


IMGP8509 - small

Sherry Morton-Jibb is a co-owner of Balanced Motion Pilates & Yoga and a Registered Yoga Teacher since 2000.

“Monday Recipe: Banana Peanut Butter Refrigerated Oatmeal”

Happy Monday everyone!

I love oatmeal in the winter but not so keen in the summer. Here is a great recipe for fridge oatmeal in a mason jar. This is totally portable, tastes yummy and is full of great nutrients for the body. What a great way to start the day. Enjoy:)

Banana Peanut Butter Refrigerator Oatmeal

Banana Peanut Butter OatmealEasy, no-cook oatmeal with make-ahead convenience; packed with nutrition to get your day off to a healthy start. Make it in individual jars for a perfect serving size and an easy grab and go breakfast.
Serving size: 1
1/4 cup uncooked old fashion rolled oats
1/3 cup skim milk
1/4 cup Greek Yogurt
1 ½ tsp dried Chia seeds
1 tbsp all natural peanut butter (may substitute PB2 powdered peanut butter)
1 tsp honey, optional (or substitute any preferred sweetener)
1/4 cup diced ripe banana, or enough to fill jar (approx. half a small banana)
In a half pint (1 cup) jar, add oats, milk, yogurt, Chia seeds, peanut butter and honey. Put lid on jar and shake until well combined. Remove lid, add banana and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.
Nutritional Information: (using PB2 and no honey or sweetener) Calories: 264, Total Fat: 5g, Carbs: 55g, Fiber: 8g, Protein: 15g.
Nutritional Information: (using all natural peanut butter and honey) Calories: 372, Total Fat: 12.6g, Carbs: 45.3g, Fiber: 6g, Sugars: 21.1g, Protein: 22g.

IMGP8509 - small

Sherry Morton-Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON.

“Education Friday: 25 Ways to Have Fun Today!”

couple-watching-sunsetHappy Sunny Friday Everyone!
Further to my blog on Wednesday….click here to read about some more fun activities to throw in to your summer schedule.
I am still sticking to my guns on the planning though……..if you want to jump out of a plane ( one of the suggested activities) you have to do some planning…lol..
Have a great weekend!
001 (599x800)
Lorrie Mickelson Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE