Clean Eating Sticky Slow Cooker Chicken

Their is nothing like the convenience of the slow cooker. This recipe took no time to put together and was really tasty. Enjoy!


  • 4- 4oz chicken breasts
  • 1/2 teaspoon sea salt
  • freshly ground black pepper
  • 1/2 cups honey
  • ¾  cup chopped pecans
  • 3 cloves garlic (minced)
  • 1 tablespoon Herbs de Provence (or Italian Seasoning)
  • A dash of ground cinnamon
  • A handful of fresh Italian flat leaf parsley (chopped)


Step 1
Sprinkle chicken with salt & pepper and place in slow cooker. In a small bowl, add garlic, herbs de Provence, and cinnamon to the honey. Stir and pour over the chicken.
Step 2
Sprinkle on the pecans, and cook on low for 3-4 hours or until the chicken is just cooked through.
Step 3
Once cooked, remove chicken from crock pot, cover w/ aluminum foil, and let rest for 5-10 minutes.
Step 4
Once chicken has rested, shred chicken and add back to the sauce or serve breasts whole w/ the sauce drizzled on top w/ a handful of fresh parsley.

Nutrition: 319cal, Fat 15.4g, Carbs 40g, Protein 11.3g

Original Recipe SlimPickin’s Kitchen


Sherry Morton-Jibb PTS, RYT,FIS,HWL, certified Pilates Mat & Reformer Instructor Owner Sher-Fit Personal Training, Yoga & Pilates


“Blog Of The Week:  Feeling The Fall?”

Has anyone else noticed a big shift in energy this fall? We had such a ‘summery’ summer and have been blessed with lots of beautiful autumn days but as each day darkens a little earlier there comes with it a sleepiness or lethargy. I have felt it and hear about it from many of you.

With the cooler temperatures and less natural light, our bodies naturally slow down. In Chinese medicine, summer’s hot climate is referred to as the “Yang” time of year, while winter is the

“Yin” time of year: a time of year to slow down, go inward and deeply rest – kind of like hibernation for humans. As we transition though autumn, less daylight triggers the brain to increase the hormone melatonin, which is related to sleeping. And while it feels right to honour the seasonal change and cozy up a bit, sometimes I feel the need to boost energy through these months.

One of the best things for me is to seek light and outdoor exercise. I try as often as possible to get outside on sunny days and soak up the light while walking or hiking. If hiking doesn’t appeal to you, just being outside doing whatever interests you will boost your energy, mood and Vitamin D. With inclement weather and less sun though, it can become more challenging to find these moments outside. For those of us who are more sensitive to the lack of natural light, mood can flatten out and darken too. There is some solid research now to support the use of Light Therapy to reduce Seasonal Affective Disorder (SAD). This is a bright, desktop light which mimics natural daylight and with regular daily use for about 30 minutes early in the day can really boost energy and mood. Recent scientific studies have shown that the effect of light therapy was significantly more effective than antidepressant medications alone for lifting mood (a slightly more effective regimen was a combination of light therapy and antidepressant medication).

Another challenge in the cooler weather is to stay hydrated. When it’s hot we naturally reach for liquids to quench our thirst (sometimes the TGIF variety lol). It gets harder to make sure we are taking in enough fluids when the weather turns colder. I struggle with this too. My body responds by tightening up and I feel aches and pains much more. Some of the things I’ve been trying are to drink more water early in the day, before going to work. I try to add lemon or apple cider vinegar to warm water for one cup at least. Also, as I mentioned in my last blog, I tend to make broth a lot in the fall and winter so that most days I am having some sort of soup for lunch. It is surprising how warming and filling it is to have a cupful of broth with a snack instead of tea or coffee.

I found this wonderful article that outlines a bunch more ways to boost your energy in the fall. Check it out if you are interested. (11 Ways To Boost Energy During Fall and Winter)

Wishing you all a bright, amazing day!


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

“Recipe Of The Week: Encore Curry”

Encore Curry (Serves 4, Prep time: 25 mins, Cook time: 50 mins)

Lots of us have a Sunday roast. I’m always looking for great ways to use up left over roast. This has become one of my favourites. It is easy, not too spicy and adapts well to many different roast meats. The nutrition information has been calculated for beef and chicken but you can use lamb, pork or turkey as well. If using lamb or pork follow instructions for beef. If using turkey follow the chicken instructions. Hope you enjoy.


1 tablespoon coconut oil

1 onion, chopped

2 carrots, chopped

1 apple, peeled and chopped

2 crushed garlic cloves

1 tablespoon curry powder

1½ teaspoon ground cumin

19 ounce can tomatoes with juice

1 cup apple juice

1 bay leaf

½ teaspoon salt

¼ teaspoon fresh pepper

3 cups roast chicken or beef, cooked

Fresh coriander or parsley


Heat oil over medium heat. Sauté onion, carrot, apple and garlic. Sprinkle with curry and cumin and simmer Cook two minutes, until onion is softened. Add tomatoes and apple juice, bay leaf and salt. Boil over high heat breaking tomatoes with spoon. If using beef, stir into curry now. Cover and lower heat, simmer for 45 minutes, stirring occasionally until the meat is fork tender. If using chicken, simmer curry (without meat) for 30 minutes, then add chicken and simmer another 15 minutes. Remove bay leaf. Optional – spoon over steamed brown rice or spaghetti squash. Sprinkle with coriander or parsley.

Nutritional Value (Chicken) : Calories: 360, Fat: 9g, Carbs: 16.8g, Protein: 51g, Fibre: 4.2g.

Nutritional Value ( Beef): Calories: 501, Fat: 20.3g, Carbs: 24.3g, Protein: 53.1g, Fibre 4.3g.

Nutritional Value ( ½ cup Steamed Brown Rice): Calories: 100, Fat: 0.7g, Carbs: 21.3g, Protein: 2g, Fibre: 0.7g.

Nutritional Value (1 cup Spaghetti Squash): Calories: 42, Fat: 0.4g, Carbs: 10g, Protein: 1g, Fibre: 2.2g.

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

“Making Meditation a Daily Habit”

To me,  making meditation a habit is just as much about  understanding the science of habits as it is about knowing the benefits of meditation.  Why I am saying this is that  I have been studying  and training in meditation for many years and I know the benefits.  I  have experimented with  meditation in the morning,  afternoon, evening, seated, laying down, on a plane, before my coffee, after my coffee, well you get the drift.   I have felt the benefits – on some days, very  subtle and on other days quite dramatic.  So my question  is… Why have I not been able to make meditation a daily and consistent habit?  And, why does it matter?

Again, here comes the research backed up by my own experience.  To really feel the ongoing benefits of quieting the mind and the body on a daily basis you need to do the practice on a daily basis.  It is like brushing your teeth and clearing away the plaque each morning.   Meditation is clearing the mind plaque each morning.  Once a week doesn’t cut it for brushing your teeth and nor does it for meditation.  Although once is better than none in both cases!

So, to delve in to this meditation dilemma this past summer, I turned to one of my favourite books, The Power of Habit.  In it, the author describes a formula for establishing new habits.  The process of forming a habit can be broken down to a Cue, A Routine and A Reward.   In fact,  the book describes how the habit of daily brushing swept across America in the early 1900’s.  The Cue being the yucky feeling in our mouth and coating on our teeth, the Routine being, brushing with Pepsodent  and the Reward being a tingly clean feeling as you ran your tongue over your teeth.  Simple and effective and has been the basis of marketing and advertising ever since.  Why not apply this to meditation?

The Cue:  Your initial cue may be a sense of unease or overwhelm , a  cluttered mind or low energy .   So, to signal the brain it is time to meditate try giving it the same signal every morning.  Put a pillow on the floor, light a candle, put on some relaxing music, start steeping your tea or brewing your coffee, write in a journal, put the dog out – what cue works for you?

Routine: Start seated or laying down, follow 10 breaths.  As you, then two..As your mind wanders,  just let the thoughts fade in to the background and return your attention back to counting your breath.  Stop at 10 and congratulate yourself or keep going if you want.

The Reward:  Your coffee or tea and/or noticing how you feel  right after the meditation and during the rest of your day.  Are you less easily bothered, more focussed, calmer?  Then establish the connection in your brain between your morning meditation and that feeling you are having right at that moment.

The very cool thing as we establish one healthy habit, more often follow.  I am happy to report that my daily meditation is much more consistent since taking this approach.   The next habit I am going to work on is posting this Wednesday Blog on Wednesdays instead of Thursday!

Wish me luck!


p.s. If you want to join me on Facebook Live Friday mornings at 7:00 a.m. for a 15 minute meditation,  just send me an email and I will invite you to Lorrie’s Meditation Group.


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


“Recipe Of The Week: Carb Craving Shepherd’s Pie”

Source: The Hormone Diet by Dr. Natasha Turner

As the light diminishes with the shorter days ( and our Serotonin decreases) our cravings for Carbohydrates increase. What better way to satisfy that craving then with a healthy Shepherd’s Pie. I have to confess that I divide the topping in two and do half regular potatoes. My kids have not quite acquired the sweet potato taste and it is quite sweet for sure. Enjoy!


2 medium sweet potatoes

1 teaspoon butter

1 tablespoon extra-virgin olive oil

10 ounces lean ground turkey

3 cloves garlic

1 onion, chopped

1 teaspoon sea salt

Black pepper to taste

¼ teaspoon thyme

1 tablespoon spelt flour (optional)

1 cup vegetable stock

1 teaspoon Worcestershire sauce

1 cup frozen peas and carrots


Bake the sweet potatoes, remove the skins, and mash the flesh with the butter (you should have about ½ cup of mashed potato). Set aside.

Preheat the oven to 400°F.

Heat the olive oil in a skillet. Add the turkey, garlic, and onion and cook until the turkey is lightly browned.

Add the salt, pepper, thyme, and, if using, the flour and mix well.

Stir in the vegetable stock and cook until thickened.

Stir in the Worcestershire sauce and the peas and carrots, and cover and simmer for 20 minutes.

Transfer the turkey mixture to a baking dish and spread the reserved mashed sweet potatoes on top.

Put the shepherd’s pie in the oven, bake for 15 minutes, and serve.

Nutritional Value (per 2 servings)

Calories: 413, Carbs: 43g, Protein: 31g, Fat: 13g, Fibre: 6g.

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

Ageing, Knowledge & Sex!!!

I have been seeing a Pelvic health Physiotherapist for a few years now. The whole concept of this was foreign to me until my ovaries were removed 4 years ago. I admit that as my body was changing and aging(I know you don’t want to hear that) I wanted to bury my head in the sand and ignore these changes. However in this case ignorance is not bliss! Things change as we age no doubt about that! Please understand that I still want to look and feel my best as I age. I am 50 years old and I take good care of myself with healthy whole food, regular exercise, and a positive outlook on life! Understanding how beneficial a Pelvic Health Physio was to changing tissue, as my estrogen levels decreased, especially for sex (yes I said it SEX!) was a life changer. Having tight muscles released and learning how my pelvic floor muscles affected my hips, low back, bladder, bowls and yes sex life was so important for me. Just knowing what you are going through is normal and having that opportunity to have a dialogue about these changes is huge, let alone what things you can be done to create positive change!

MJ Forget will be joining us for our Women’s Fall Retreat October 21-23rd weekend. She is a wealth of knowledge with 18 years of clinical experience in the field of Pelvic Health. Please check out the link below to read more.

Early bird pricing available until Friday October 14th. Please contact the studio for more information at



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


Banana Coconut Smoothie Bowl

I don’t always like a smoothie in the morning, sometimes I just need to chew food in order to feel like I have eaten. This recipe is easy, satisfying, dairy & gluten free.smoothie-bowl-pic-docx

Prep 15 m Ready In 15 m

Recipe By:Alli Shircliff

“This banana and berry smoothie is topped with coconut, almonds, and raisins creating a paleo-friendly smoothie bowl for a quick breakfast.”


  • Smoothie:
  • 1 banana, divided
  • 1/2 cup frozen Berries
  • 2 tablespoons unsweetened applesauce
  • 2 tablespoons water
  • 2 teaspoons coconut oil
  • Toppings:
  • 1 tablespoon shredded unsweetened coconut
  • 1 tablespoon sliced almonds or any nut you like
  • 1 tablespoon raisins (optional if watching sugar leave out)


  1. Blend 1/2 banana, berries, applesauce, water, and coconut oil together in a blender until smooth; pour into a serving bowl.
  2. Slice remaining half banana and arrange on top of smoothie. Add shredded coconut, nuts, and raisins.

Printed From 10/11/2016

Nutritional Information
Servings Per Recipe: 1
Amount Per Serving Calories: 317, Total Fat: 16.3, Saturated Fat: 11.6, Cholesterol: 0, Sodium: 9,  Total Carbohydrates: 45, Sugars: 28.1 ,Dietary Fiber: 5.4 ,Protein: 3.3


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

Owner Sher-Fit Personal Training ,Yoga & Pilates

“Blog Of The Week:  Filling Up … Body Mind and Soul”.

In the 10 days since summer finally said goodbye I’ve noticed that I have a new focus. And as I thought more about writing this blog I recall that this “new” focus is seasonal with me, repeating every fall. The darker mornings and earlier sunsets have made me more aware of the daylight weather and grateful for some gorgeous days. But I find myself torn between the sense of needing to get outside as much as possible in the fine weather and a strong urge to cook and bake. Maybe you know what I mean? In the fall, the kitchen calls to me more than any other time. Some people get right into pickling and preserving at this time of year. Such a great way to enjoy the bounty of the harvest throughout the winter. Me, I use my freezer lots to keep our own plus locally grown fruits, veggies and herbs for winter cooking. So it will be in the fall that our freezer has stores of home-baked goods (albeit healthy ones… as my family will attest) and one-dish meals that can be a nutritious, homemade lunch or dinner without any prep.

So, as sad as I was to face a day of rain this past Sunday (and have my hiking plans postponed) I loved that I got to spend the time preparing food for the week, for Thanksgiving weekend and for my (grown) kids who will be able to return to school with some home-cooking. I loved using the fresh fruits and vegetables that have been shared from generous harvests. It felt right to know that I was preparing nutritious goodies from the freshest ingredients available – I could envision how my creations would boost our health. And let’s face it the viruses are already intense with the Back-To-School-Cold (see Lorrie’s blog last week). As much as I still wish for a dish fairy, the day was food for my heart and soul (and body too lol).

One of my favourite things to simmer on the stove in fall and winter is bone broth. Bones from a roast of meat or purchased from the butcher, simmered for several hours with (and not limited to) carrot, celery, onion, parsley and other fresh (or frozen) herbs plus a few peppercorns, then strained when cool. But forget the veggies, simmering the bones alone has some awesome health benefits. “Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation.” (Dr. Axe Food in Medicine). Not only is it healthy, it is a delicious way to boost your hydration in the cooler months as it warms your belly. Can you tell I’m a fan? If you want to learn more about bone broth this is a good link:

So, my friends, fill up as we lead up to Thanksgiving Weekend. Feeling grateful for the healthy, bounty of the harvest and the love in my world. Thanks so much for reading.

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

“Recipe Of The Week: Colourful Cauliflower Curry “

(Yield 7 cups)

Prep time: 15 mins.

Cooking time: 25 mins.

This feast for your belly is also a feast for the eyes. It makes a great vegetarian main dish (You could add black beans for extra protein and colour). It also goes well with roasted chicken and grilled fish.

As a main dish serving size is approximately 2 cups. As a side dish serving Size is approximately one cup.

1 tablespoon grapeseed or vegetable oil

1 onion, chopped

2 garlic cloves, crushed

2 tablespoons curry powder

2 tablespoons flour (I used spelt)

2 cups apple juice

1 large cauliflower, trimmed

3 large sweet potatoes, peeled

2 large ripe tomatoes, unpeeled

1 cup frozen peas

½ teaspoon salt

2 tablespoon fresh squeezed lemon juice

Heat oil to medium heat in a large pan.

Sauté onion and garlic. While stirring sprinkle on curry powder.

When onion begins to soften sprinkle on flour. Continue stirring and add juice, stir until thickened, about two minutes.

Cut cauliflower and sweet potato into bite-size pieces.

Stir both into curry mixture cover and bring to boil. Reduce heat to low and simmer, stirring often, about 15 minutes.

Cut tomatoes into large chunks. Add to mixture up with peas, salt and lemon juice. Simmer until peas are hot, about 3 to 5 minutes.

Nutritional Info (per 1 cup): Calories: 190, Fat: 2.7g, Protein: 5.9g, Carbs: 37.9g, Fiber: 7.4g

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