“Monday Recipe: Feta Yogurt Dip”

Feta yogurt dip

Feta Yogurt Dip

This creamy herbed dip is perfect for a party. It can be halved or doubled, it’s a cinch to whip up and it tastes even better when made ahead to allow flavours to develop. For added drama, drizzle with extra-virgin olive oil just before serving.


2 ½ cups crumbled feta cheese (400g)

1 cup Balkan-Style Plain Yogurt (250ml)

2 Tablespoon extra-virgin olive oil

2 Tablespoon lemon juice

1 Teaspoon dried mint

1 small clove garlic, minced


In food processor, puree together feta cheese, yogurt, oil, lemon juice, mint and garlic until smooth. Transfer to serving bowl. Cover and refrigerate for 1 hour. (Make ahead: Refrigerate for up to 3 days)

Makes about 3 ¼ cups (800 ml)

Nutritional Information per 1 TBSP (15ml): Calories: 30, Protein: 1g, Fat: 2g, Carbs: 1g, Fiber: 0g, Sodium: 89mg.


Source: www.canadianliving.com


Enjoy 🙂


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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

“Friday Education: Light Therapy”

As promised in this Week’s Blog……….click here for the link for more information regarding Light Therapy.  Enjoy!
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Lorrie Mickelson Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE


“Weekly Blog: Shine a Little Light”

Shine a Little Light Light Therapy

I am not sure about anyone else,  but when it started to snow on Saturday, leaving the white stuff on the ground on Sunday,  I really felt the effects of the “white” on Sunday.  Mind you the sun did come out as well, which amplified that effect for sure.  I took the opportunity to snap a photo showing the contrast of the white of the snow and the blue of the water of Lake Anima Nipissing (which is on our facebook page).  If you take a peek you will know what I am talking about.

Whether you like snow or hate it, it does bring us out of the grey and dullness of November.  It is the grey and the drop in light that zaps our energy, increases our food cravings (and I don’t mean cravings for vegetables ), disturbs our sleep patterns and generally makes us feel a little low in November.

So, what to do?  Well, keep up the walking outside in the sunshine when you can, eat healthy carbohydrates , stay hydrated, ensure that you stick to a regular sleep routine and perhaps consider adding some light to your life.  SAD lights have been around for many year.  In fact, I purchased my first SAD light about 20 years ago, realizing then that I had a recurring pattern of low energy every Fall.  I sit in front of my SAD light for 30 minutes each morning from October ( sometimes September) until around March.   SAD stands for Seasonal Affective Disorder and it is effects many people living in this part of the world.  It is brought on by our reduced exposure to sunlight beginning in the Fall Season.  Because the symptoms of SAD can vary in intensity and may be something else, it is always best to check with your Doctor to discuss your symptoms and perhaps the use of a SAD light.  Light Therapy is being  studied in the clinical setting as a way to treat depression.  Lisa brought my attention to a recent study on this and this link can be sent to anyone who is interested.

SAD lights are available locally through our pharmacies and home health businesses which also gives us the opportunity to speak to professionals at these locations.  In fact, they are 25% off ( until this Sunday November 29th) at Findlays!  If you are interested in more information regarding SAD and light therapy, check your inbox on Friday for this week’s Education Piece from the Mayo Clinic.

Have a fantastic, light-filled day!


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

“Monday Recipe: Mother Nature’s Apple Crumble”

apple crumble

Mother Nature’s Apple Crumble

This is a great alternative to the classic apple crumble laden with brown sugar and butter.  I tend to substitute a fair bit when I am making recipes.  If I have a craving for something but I am too lazy to go to the grocery store, I will use what is on hand.  In this case, I did not have almond flour/meal so I used coconut flour and crushed hazelnuts instead of almonds.  It made for a nice breakfast this morning topped with vanilla greek yogurt.  Even the kids liked it!

Makes 8 small servings

Prep Time: 25 to 30 minutes

Cook Time: 45 to 60 minutes

Gluten free, soy free, refined sugar free


Apple filling:

6 to 7 heaping cups peeled and chopped baking apples

(Honeycrisp, Granny Smith, or Gala apples for best results)

~ approximately 6 to 7 apples ~

1 Tablespoon arrowroot or cornstarch powder

1/3 cup Sucanat or other granulated sugar

1 Tablespoon Chia Seeds

1 Teaspoon ground cinnamon

1 Tablespoon fresh lemon juice



1 cup gluten free rolled oats

1 cup thinly sliced almonds

1/3 cup almond flour

¼ cup pure maple syrup

¼ cup coconut oil, melted

2 Tablespoons unsweetened shredded coconut (optional)

1 Teaspoon cinnamon

¼ Teaspoon fine grain sea salt



  • Preheat the oven to 375 degrees. Lightly grease an 11 by 9 inch baking dish.
  • Make the apple filling: place the apples in a large bowl and sprinkle the arrowroot powder on top. Toss until combined. Stir in the sugar, chia seeds, and cinnamon. Add the lemon juice and stir to combine. Pour the apple mixture into the prepared dish and smooth it out evenly.
  • Make the Topping: in a large bowl (you can use the same one you used for the apples), stir together the oats, almonds, almond flour, maple syrup, melted coconut oil, shredded coconut, (if using), cinnamon, and salt until thoroughly mixed.
  • Sprinkle the oat mixture all over the apple mixture in an even layer.
  • Cover the dish with foil and poke a couple of air holes in the foil. Bake for 35 to 45 minutes, until the apples are just fork tender. Uncover the dish and bake for 10 to 15 minutes more, until the topping is golden and fragrance.
  • Serve with a scoop of dairy free vanilla ice cream if desired. (Nutritional information does not included Ice Cream) The leftovers are fantastic cold, straight from the fridge, or you can reheat it in the oven for 15 to 20 minutes. It’s healthy enough for breakfast the next day too!

Tip: This crumble works with other fruit too, so use whatever is in season. Peaches and blueberries are a nice combo, although they produce a much juicier crumble.


Source: The Oh She Glows Cookbook (vegan recipes to Glow for the Inside Out)

By: Angela Liddon


Nutritional Information per serving: Calories: 343, Carbs: 40.9g, Fiber: 7.6g, Sugars: 24.1g, Sodium: 54.1mg, Protein: 5.5g

Enjoy 🙂


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

“Friday Education: Benefits of Nutritional Yeast”


Happy Friday EveryoneSmile I have had a lot of questions about Nutritional Yeast this week from the Cheezy Broccoli soup recipe that we put out on Monday. So this weeks Friday educational piece is on the benefits of Nutritional Yeast. Always great to try new foods with great health benefits.  Click here to check it out.  Enjoy!


Sherry Morton Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher, Owner

“Monday Recipe: “Cheezy” Broccoli Soup”

Happy Monday Everyone 🙂

This weeks recipe is a tasty Broccoli soup that was a hit in my house. Broccoli is a cruciferous vegetable that helps reduce inflammation, is good for bone and heart health. Broccoli contains vitamin C and is a powerful antioxident. This recipe calls for nutritional yeast which can be found at the pantry, downtown.


“Cheezy” Broccoli SoupCheesyBroccoliSoup-VeganGlutenFree-198x300

(Vegan, Gluten Free)

Serves 4 to 8

Cuisine: Vegan

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins


2 tablespoons Coconut Oil

1 medium red onion, diced

3 cloves garlic, minced

1 teaspoon sea salt

1 teaspoon black pepper

1 teaspoon Dijon mustard

2 ½ cups unsweetened almond milk

2 ½ cups low sodium vegetable broth

5 cups broccoli florets

1 cup nutritional yeast

1 tablespoon lemon juice


  1. In a large pot, cook the onions in the coconut oil over medium heat for about 5 minutes
  2. Add the garlic, salt, pepper and Dijon and cook for a few more minutes
  3. Add the milk, broth and broccoli
  4. Bring to a simmer, cover and cook for about 20 minutes or until broccoli is tender
  5. Turn off heat and stir in nutritional yeast and lemon juice
  6. Remove about ½ of the soup and puree in a blender
  7. Pour it back into the pot with the remaining soup
  8. Serve with toasted sourdough bread. Make 4 large dinner sized portions or 8 side dishes

Dinner Portion Nutritional Information: Calories: 255, Fat: 10.2g, Carbs: 20.9g, Sodium: 664.8mg, Fiber: 9g, Sugar: 15.5g, Protein: 19.6g

Side Serving Portion Nutritional Information: Calories: 112, Fat: 5.1g, Carbs: 10.5g, Sodium: 332.4mg, Fiber: 4.5g, Sugar: 7.7g, Protein: 9.8g

Author: Deryn Macey

Source: www.runningonrealfood.com



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: Headache? Check This Out…”

crown chakra

Do you ever suffer headaches? Some people suffer a lot of headaches while others not so much.  SO many situations can lead to headaches.  One of the most treatable kinds of headaches (without popping pills) is the tension headache.  Depending on where you hold your tension, these types of headaches stem from muscles and fascia in the neck, jaw, face or scalp that are tight. Often for me (especially when technology is ‘acting up’ LOL) the headache stems from scalp and jaw tension, often referred to as TMJ or Temporomandibular Joint.  Broken down, Temporo refers to your temple and Mandibular refers to the Mandible or jaw bone.  Could I be clenching my jaw? Hmmmm.  The best way I have found to manage and treat this type of tension is self-massage.  Massaging my temples and scalp with my fingertips is very soothing and surprisingly effective to relieve this tension.  For the temples, I will use small circular motions at the temples fanning into my hairline in a wide triangle above my ears.  For the jaw I have discovered that it is really effective to push my thumbs up under my cheekbones starting beside the nose and using small micro-movements, gradually working out toward my ears.  I rub the muscles in front of ears, with mouth open and closed.  I also push my thumbs or fingers under the line of my jaw starting in front of ears and working toward my chin.  I’m always surprised by how much tension can build up in these muscles.  Finally massaging the ears and the area behind the ears is amazingly soothing.

Body rolling balls can also be effective to relieve myofascial tension, particularly if your fingers or thumbs do not enjoy applying deep pressure. I have used the Yamuna Bodyrolling ball (about 6” diameter) to release the same areas described above.  For this you might stand with the ball against the wall or lie on the floor for deeper pressure.  Other balls that work really well are the Acuball and the Acuball Mini.  The Acuball has acupressure bumps covering it and can be heated. These are really nice features.  The Acuball Mini is small and perfect for travel. It’s size (about as big as a golf ball) allows you to massage the small contours of your face and head. All of these balls are available at Balanced Motion Pilates and Yoga.  A simple tennis ball or a small hard ball that a dog might play with also make handy myofascial release tools.

Of course, be prepared for a lovely hairstyle after rolling or massaging your scalp.  If not using oils, this is easily rectified with a brush.  But don’t even get me started on how lovely it is to have a professional massage the scalp.  Simply put, that is bliss!  Maybe a bit oily but who cares?! Try it when you next have a massage.

I hope none of you have headaches today. But if you do, please give these non-medicinal treatments a try and may you get immediate and lasting relief.

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

“Recipe of the Week: Zucchini Loaf


Zucchini Loaf

(Printed from Cooks.com)

This is a yummy vegetarian main dish with great texture and flavor, or it makes a nice side dish paired with roasted meats, since the flavor resembles stuffing.  I have even added it to soups (turkey or chicken) with great results.

3 cups shredded zucchini

1 cup cooked brown rice (can substitute quinoa flakes)

1 cup oat bran

1 cup chopped walnuts

2 cups sliced fresh mushrooms

4 green onions

½ cup apple juice

1 egg

1 egg white

¾ cup low fat cheese

4 garlic cloves

1 tsp oregano

½ tsp thyme

½ tsp sage

Salt & Pepper to taste

Preheat oven to 375 degrees.  Combine all the ingredients in a large bowl, but reserve ¼ cup of cheese.  Pour into a 9 x 5 inch loaf pan.  Sprinkle top with remaining cheese.  Bake for 50 minutes or until brown. 8-10 servings.

Nutritional Value:  8 Servings:  Per Serving:  Calories: 224, Fat: 11.8g, Carbs: 21.3 g, Fiber: 4.2g, Protein: 14.5g

Nutritional Value:  10 Servings: Per Serving:  Calories: 183, Fat: 10.5g, Carbs: 16.5g, Fiber: 3.1g, Protein:  11.5g.

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