Christmas Recipes 2016

Chocolate Coconut No-Bake Cookies


1 cup organic semisweet or bittersweet chocolate chips

2 tbsp. almond/ cashew butter

1 tbsp. maple syrup

1/3 tsp vanilla extract

¼ cup raisins

2 tbsp. chopped pecans, toasted

¼ tsp ground cinnamon

¼ tsp ground cardamom

2 tbsp toasted coconut


  1. Melt the chocolate in the top of a double boiler over gently simmering water. Remove the pan from the heat.Stir in the nut butter, maple syrup, and vanilla extract.
  2. Sprinkle the raisins, pecans, cinnamon and cardamom over the chocolate mixture and stir well.
  3. Line a tray with parchment paper. With a tablespoon, drop the chocolate mixture onto the tray to form individual bite-sized portions about ½- inch thick.
  4. Immediately sprinkle the drops with toasted coconut. Refrigerate until cool and firm, about 30 minutes. Transfer to an airtight container and store at cool room temperature until serving.


Mango Black Bean Salsa

It is a delicious accompaniment to grilled fish or chicken. It’s also delicious with crackers or tortilla chips.


2 small mangos or 1 large, chopped small

½ cup black beans, rinsed

1 medium tomato, chopped small

1/3 cup cilantro chopped (optional)

2 green onions, chopped

½ tsp jalapeno pepper (or other hot pepper), minced

1 small garlic clove, minced

Juice of one lime

Salt and pepper

Method:  Mix all ingredients together in a bowl and serve immediately, or refrigerate.

Date Energy Bars

Makes 16 bars or 64 bites

2 cups toasted almonds
2 cups dried cranberries
2 cups pitted dates
¼ cup water

2oz. dark chocolate (optional)

Whirl all ingredients in a food processor until mixture starts to form a ball, about 30 seconds, stirring after 15 seconds. Press mixture firmly into a parchment-lined 8×8 inch square pan. If using chocolate, melt and drizzle over mixture.  Cover with plastic wrap and chill overnight. Cut into bars.  Can wrap individually. Refrigerate for up to 2 weeks. 

Roasted Red Pepper Dressing

Yield 1.5 cups

Tastes great as a dressing with strong, peppery greens or mixed veggies.  Serve also with cooked shrimp or poached lobster. Also makes a great marinade for strong cheese, game, poultry or shellfish.

1 red pepper, halved and seeded
¼ cup balsamic vinegar
1 tbsp Dijon mustard
2 tsp Worchestershire sauce
1 tsp Tabasco sauce
¼ cup tomato ketchup
2 shallots or green onions, finely chopped
2 tbsp fresh parsley (or dill, tarragon, thyme) finely chopped
2 tsp caraway seeds, toasted until golden (I used a pan on stove for this)
1 cup olive oil

Bake pepper @ 450 degrees 10-15 minutes until skin blackens. Peel skin. Puree pepper in food processor. Add all ingredients except oil. With machine running, slowly pour oil into mixture to thicken dressing.  Chill 24 hours before using.  Keeps 2 weeks refrigerated.

Baked Quinoa Arancini Rice Balls

Ingredients ( yields 1-15 balls)

2 cups cooked quinoa

1 cup shredded mozzarella cheese

1/4 cup grated parmesan cheese

1 glove garlic

1 tsp dried rosemary

1/2 teaspoon black pepper

1/2 tsp onion powder

Curry was suggested by Richard which I think would be a great option with the Chutney!

One egg

1 cup panko breadcrumbs

Dip in Marinara Sauce, Mango Chutney or other sauces or chutneys.

Yields 10-15 balls


  1.  Preheat over to 375 degrees.
  2. Coat a skillet with oil of your choice or line a baking sheet with foil and lightly coat with oil of choice ( I like sunflower or coconut oil).
  3. Use hot quinoa or warm up left over quinoa to be able to mix with mozzarella and parmesan cheeses.  Once cheese is melted, put in the fridge.
  4. Once the mixture is cooled, stir in the egg and spices.
  5. Add breadcrumbs to a large plate.
  6. Form mixture in to balls ( 10-15) and press firmly to hold shape.
  7. Roll in breadcrumbs and add to prepared baking sheet or skillet.
  8. Bake in oven for 10-15 minutes, or until golden brown and crispy.
  9. Serve warm with marinara sauce or serve cold.

Fresh Mango Chutney

Ingredients ( yields 2 cups and great with quinoa balls, chicken, fish, yogurt, etc.)

2 large ripe mangoes, peeled and pitted ( I used 2 cups frozen)

1/2 cup extra virgin olive oil

1/4 cup grated fresh ginger ( I used 1 tablespoon)

3 tablespoons lemon juice

1/2 tablespoon rosewater ( I used coconut water)

3 tablespoons raw organic sugar ( use 1.5 – 2 tablespoons maple syrup)

1 teaspoon ground cinnamon

1 teaspoon ground cardamon

1/4 teaspoon ground gloves

1/4 cup chopped cilantro ( optional)


  1.  In a blender or a food processor fitted with the S-blade ( I used my bullet), combine all the ingredients except the cilantro.  Pulse a few times to chop the ingredients coarsely.  Taste and adjust the seasoning if necessary.
  2. Transfer the chutney to a serving bowl and sprinkle with cilantro.
  3. Makes 2 cups and can accompany lots of dishes either warm or cold.

Source: Eat-Taste-Heal Cookbook

Cranberry Salsa (Serves 6)


10 ounces cranberries (frozen or fresh)

1 medium red onion

2 jalapeño peppers (or less, depending on your spice preference)

1 large lime

⅓ cup honey

½ bunch cilantro

Kosher salt


If the cranberries are frozen, bring them to room temperature.

Cut the red onion into quarters. Slice the jalapeño peppers in half, remove the ribs and seeds, and chop them into a few pieces. Place the onion and peppers into the bowl of a food processor and pulse several times to chop.

Add cranberries, juice from 1 lime, ⅓ cup honey, and a pinch of kosher salt. Tear off the leaves of half of a large bunch of cilantro and add them to the bowl. Pulse several times to combine. Taste and adjust flavors as necessary. Serve with crackers, chips, pita, or bread.


Apricot Canapés (Serves 16)


16 dried apricots

8 teaspoons crumbled blue cheese

2 ounces chopped shelled pistachios

½ teaspoon honey

Freshly ground pepper


Top each apricots with ½ teaspoon cheese. Sprinkle with pistachios and drizzle with honey; sprinkle with pepper.








Reflections & Goals


I can’t believe that this is my last blog of 2016! This year has passed so quickly or at least it seems that way. I find December to be a time of reflection for me.

Did I accomplish the things that I set out to do this past year?

What were the lessons or the big take homes of the year?

How about the goals that I set for myself both in my personal and work life. I am a goal orientated person for sure. I find that most of my clients are the same way, like attracts like!

I feel very grateful, privileged, and honored to have a job where I get to help my clients work towards their goals to achieve better health. To nurture, nourish, empower, strengthen, challenge, mind, body & spirit is what the studio is all about. I witness the changes in my clients every time I teach. They show up with a smile, ready to work on positive self care through movement week after week.

In the fall of this year I set a goal with one of my reformer classes to work into side plank. Side plank can be difficult especially if you have had a shoulder injury, it requires a lot of core as well as shoulder and scapular stability. We worked on creating the necessary stability and strength to safely do side plank. Every week I witnessed the changes (as I do in all my classes) and this week they succeeded in meeting their goal as you can see in the picture below. So yeah, to them!!!!!

No matter what your goals were for 2016, and whether you met them or not, give yourself a high five for showing up! Maybe you carry the goal forward into 2017 or you let it go because it no longer serves you, either way it’s all good! Just remember that time passes quickly and your worth it!!!!!

Happy holidays! I wish you health and happiness in 2017:)



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


Easy Pepper Steak

This is a really tasty quick recipe for dinner. I marinated the meat all day in the fridge while at work and it was super tender.

Yield: About 4 servings pepper-steak

Easy Pepper Steak

Prep Time: 15 mins

Cook Time: 10 mins

Marinade Ingredients:

  • 1/4 cup soy sauce
  • 1/3 cup water
  • 2 Tbsp. rice wine vinegar
  • 1 Tbsp. corn starch
  • 1/8 tsp. coarsely-ground black pepper (or more/less to taste)

Pepper Steak Ingredients:

  • 1 lb. thinly sliced flank steak or sirloin, cut diagonally across the grain into thin strips
  • 2 Tbsp. olive oil
  • 12 mini sweet peppers, thinly sliced (or 2 regular-sized bell peppers, thinly sliced)
  • 2 scallions, sliced diagonally into 1 inch pieces, white and green pieces separated, or onions
  • 2 Tbsp. minced fresh ginger
  • 4 garlic cloves, minced


To Make The Marinade:

Add all marinade ingredients to a large bowl or zip lock bag, and stir to combine. Add the sliced steak, and toss in the marinade. Cover/seal and refrigerate for at least 30 minutes.

To Make The Pepper Steak:

Heat 1 Tbsp. oil in a large saute pan over medium-high heat. Add the sweet peppers and white part of the scallions/onions, ginger, garlic, and saute for 3 minutes, stirring occasionally. Transfer to a plate.

Add the remaining 1 Tbsp. oil to the saute pan. Remove half the steak from the marinade with a slotted spoon (reserving the marinade) and saute about 2-3 minutes until browned, stirring occasionally. Transfer steak to plate with the veggies. Saute the remaining steak, then transfer to plate.

Add the reserved marinade to the skillet and cook for 1 minute or until thickened. Add the steak, veggies and green parts of the scallions to the skillet, and stir to combine. Cook for an additional minute, then remove from heat.

Serve immediately over rice or quinoa.

Ingredients: 394cal, Fat 21g, Carbs 25g, Protein37g, Fiber 2g


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

“Blog Of The Week: Turning the World Upside Down”

Do you ever find that the universe presents things to you in clusters? I’m getting better at recognizing the nudges and I find they feed my curiosity. Recently I had the great fortune to bump into a friend who I haven’t seen in a long while, who I happen to find very wise and interesting, particularly about matters in alternative health. She spoke highly about Inversion Therapy since she credits it for rectifying her neck and thoracic pain. In the next few days the topic bumped into my world several more times… so now I’m curious to try it.
Apparently this type of therapy has been around for decades (I wasn’t aware haha). Inversion tables and chairs are available commercially for home use. With an inversion table the concept goes that you strap your ankles into anti-gravity boots and change your orientation so your head is below horizontal (in the extreme this is turning your body upside down) for a brief period of time. While researching this I came up on a list of proposed benefits for Inversion Therapy and also a list of potential risks. Here they are:

Inversion therapy is meant to take pressure off your joints along the spine but also the knees and hips by counteracting gravity. This effect can help relieve painful muscle spasms and reduce compressive forces on the joints of spine, hips and knees. So ideally, the traction force of inversion can alleviate symptoms of disc herniation, spinal stenosis and tight postural muscles (of the spine and lower body).

Being inverted can increase pressure in the eyes, ears and blood vessels. Conditions that should avoid inversion are high blood pressure, inner ear problems, glaucoma, retinal detachment, obesity and pregnancy. You should also avoid using an inversion table if you have a heart condition, fracture, osteoporosis, or hernia. I found warnings to start slow and restrict the angle of inversion as well as the time spent inverted until your body adjusts to the feeling. I have also heard that the ankles and knees can be uncomfortable during inversion, and for this reason some sources recommended an inversion chair.

Having said that, my friend says she never goes lower than 45 degrees and worked up to 10 minutes per day, maximum. She found inversion released the tension in her neck and rib/spine joints that was causing headaches and pain. After two weeks of daily inversion her symptoms disappeared permanently, but she still uses her inversion table regularly. I found warnings that the effects are temporary, which makes sense if you do nothing else to strengthen the postural muscles of the body… Luckily we have a great facility in town which teaches Pilates to do just that.

So, stay tuned for a future blog when I’ll let you know how I found Inversion Therapy. I definitely want to try it for myself. If any of you have experiences with an inversion table or inversion chair please let me know your thoughts. I always love your comments.

I hope you have a pain-free and wonderful day!


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

“Recipe Of The Week: Cranberry Waldorf Salad”

 (8 Servings, Prep Time: 15 minutes) 

This super delicious version of Waldorf salad uses no mayonnaise. My friend Deb introduced me to it. It is colourful, fresh, tangy, slightly sweet, creamy and crunchy. I changed the white sugar to honey and reduced the amount. I served it with Chipotle Maple Ribs but I can see it in a starring role this holiday season at my house since it got thumbs up all round, and will go beautifully with roast turkey.. 


1 ½ cups chopped fresh cranberries

2/3 cup seedless green grapes, chopped

2/3 cup seedless red grapes, chopped

1 apple, chopped

1 cup celery, chopped

1/3 cup raisins

1/3 cup dried cranberries

½ cup chopped walnuts

1 tablespoon honey

1 cup vanilla yogurt

2 teaspoons orange zest


Combine all ingredients in a large bowl. Toss well.

Cover and chill for at least 2 hours before serving.

Original Recipe by Spend With Pennies, Author: Holly N.


Nutritional Value: Calories: 145, Fat: 5g, Protein: 2.4g, Carbs: 21.6g, Fibre: 3.1g.

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

“Vlog of the Week: Legs up the Wall”


This is one of my favorite yoga postures for this time of the year.  We are on our feet a little more shovelling, Christmas shopping, moving boxes etc.  My favorite time to do Legs up the Wall is around 4:00 p.m. when the mind and the body is a little restless.   It both relaxes and rejuvenates…. relieving  tension and tightness in the legs and back and clearing and calming the mind. 

Click Here to view the Exercise!


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