Recipe of The Week: Fish En Papillote



My friend Karen made this heartier version of Fish En Papillote for me last summer and I loved the combination.  I have made it quite often and I am so pleased to share it with you.  You can really add what you like to it to create different consistencies (I like a soupy consistency which is why I open the packet and pour into a bowl and why I use both chicken broth and wine).  The more stuff , the more fighting with the parchment paper though, just so you know….but well worth the effort!  The photo above is not my recipe but  gives you more options as well.

4 packets of parchment paper

  • 16 ounces white fish fillets, 4 ounces each (such as sole or haddock) cut in cubes
  • fresh ground black pepper to taste
  • 1 tbsp Olive Oil
  • 4 oz dry white wine
  • 1 red onion
  • 4 oz chicken broth
  • lemon juice
  • 4 sprigs dill or your favourite spice
  • 12 cherry tomatoes
  • 4 very small potatoes -pre- cooked and cubed
  • 4 small carrots – sliced thin

Note: you can leave potatoes out if don’t want to fuss with cooking them.


  1. Preheat the oven to 375 degrees
  2. 4 big pieces of parchment paper or 4 parchment bags which is ideal
  3. Sprinkle both sides of fish with pepper and brush with olive oil – set aside
  4. Divide and Layer the veggies on parchment paper- potatoes, carrots, tomatoes, onions or anything else such as asparagus, zucchini or mushrooms (if don’t want to cook veggies)
  5. Put the fish on top of each pile of veggies
  6. Top with one sprig of dill
  7. Splash one ounce of wine and chicken broth and a squeeze of lemon on top of the fish and a slice of lemon if you like.
  8. Now wrap up these packets: full disclosure – I use a stapler so I do the emptying of the bags.  There are also lots of youtube videos on bag folding though so have a peek and you will find your own technique.
  9. Put on baking sheet, not touching and bake for 12-15 minutes depending on oven – check fish in one packet first
  10. Open and pour into large soup bowls and enjoy!



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

Roll On Spring

A couple of weeks back Lorrie Michelson wrote an excellent blog about detoxifying ourselves in the Spring season using Ayurvedic practices. Making some changes to clean our inner “house” and freshen things up seem to go along with the renewal that is Spring. Today I want to bring your attention to another element that can be a great addition to our inner Spring cleaning: Body Rolling. Those of you who know me or visit our lovely studio know how fond I am of Body Rolling as a self-massage practice to manage muscular and fascial tension. But did you know that this process has a detoxifying effect on the body?

If you’re not familiar with Body Rolling, you put a foam roller or therapy ball between your body and the floor (or wall) to massage your skin, muscles and connective tissue (aka fascia). I was first introduced to it with Yamuna Body Rolling and believe me, it can remove painful tension from muscles and connective tissue throughout the body. Body Rolling enhances circulation of blood and lymph (the body’s vacuum system), which helps move congestion, ushering debris out of cells and rehydrate tissues afresh. Using slow, deep pressure, Body Rolling stimulates the parasympathetic nervous system which overrides stress hormones (such as cortisol) and encourages a sense of calm in the body, reducing inflammation. In this harmonious state the body is better equipped to fend off disease and operate at optimum performance – both physically and mentally. Body Rolling’s cell-flushing effect is enhanced with ample hydration, so drink lots of water to get maximum benefit. 

While Body Rolling does not replace the skills of a Registered Massage Therapist, it can make all the difference to have the tools to treat your own tension as it arises wherever you are (my family jokes that I don’t go anywhere without a ball). Also, keep in mind that your breathing and speed assist or resist the process. One of the biggest mistakes people make is Rolling quickly and lightly for a few seconds over an area (then claiming no benefit). When Rolling always use long, deep, focused breaths, and envision a sense of sinking or melting (onto the ball) with your exhale. Use slow, deep pressure, sometimes hovering over troublesome areas for approximately 4 breaths. Choose a ball that is firm enough to feel like it is sinking into your muscles but not so firm that you further tense up the area you are attempting to release. An added bonus of Body Rolling on the floor is the balance and core engagement that is part of the process.

I have so much more to say on the topic of Body Rolling…and look forward to doing so at our upcoming Women’s Self-Care Day April 29th. (Even though this topic is not gender specific). It would be great to compare and contrast different Body Rolling tools….. a topic for a future blog.😄

For now, I wish you all a clarifying week.


PS The image above is courtesy of Yamuna Body Rolling.

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner, HWL (Healthy Eating Weight Loss) Coach  


Glory Bowl

Although this is officially a salad it is so hearty I think of it as a delicious spring vegetarian main dish. It is chock full of protein, fibre, greens and healthy fats. The dressing is truly addictive. Original recipe is by Shelly Adams of Whitewater Cooks.

Serves 8 (dressing recipe makes extra)
The Bowl

4 cups cooked brown rice

2 cups carrots, grated

2 cups beets, grated

1 cup almonds, toasted

2 cups Spinach leaves

2 cups firm tofu, cubed and sautéed 

Cook rice and set aside. Sauté tofu. Keep both warm until serving. 


1/2 cup nutritional yeast flakes

1/3 cup water

1/3 cup Tamari or soy sauce

1/3 cup Apple cider vinegar

2 cloves garlic, crushed

2 tbsp tahini (sesame seed paste)

1 1/2 cups olive oil

In a blender or food processor put all dressing ingredients except oil. Blend thoroughly. Add oil in a steady stream. It makes more than needed for this recipe but you won’t mind because it’s so yummy.

To serve, divide rice into 8 bowls. Top with beets, carrots, almonds, spinach and tofu. Drizzle each Bowl with 2 tbsp dressing. 

Feel free to use any salad greens and combinations of grains. You could also substitute poultry or fish for the tofu. Any changes will adjust the nutritional information.

Nutritional yeast is available at health food stores (The Pantry).

Nutrition per serving: The Bowl – Calories 298; Fat 12.7 g; Protein 11.1 g; Carbs 35.3 g
Nutrition per 2 tbsp dressing – Calories 109; Fat 9 g; Protein 5.4 g; Carbs 3 g

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner, HWL (Healthy Eating Weight  Loss Coach)


Posture and back pain

Hey Guys!

Have you ever felt back pain due to bad posture and wondered how might it be fixable? Well today’s education is all about how to improve your posture and decrease that back pain! Click here to check out the blog 🙂

This blog came from Mind Body Green. If you would like to check out other blogs posted on this website, click here to view.

Butternut Squash Chicken Skillet

This recipe tasted great and was ready in 20mins. I like heat so I added some red chili flakes.Roasted pumpkin and meat on the pan, top view

Serves: 4 servings

Cook time: 20 mins , 1 pan meal

Gluten Free


  • 4 cups butternut squash, cubed
  • 4 cups boneless chicken, cubed
  • 2 cloves garlic, minced
  • 1 cup red onion, diced
  • 1½ teaspoons cinnamon
  • 1½ teaspoons nutmeg
  • ½ tsp of chipotle, or red chili flakes if you like heat
  • ¼ cup maple syrup or apple cider
  • ½ cup chicken broth
  • sea salt and pepper, to taste
  • 1 tablespoon oil of choice, for cooking
  • optional: top with a sprinkle of freshly chopped herbs of choice:


  1. Combine all ingredients except the oil into a bowl and mix well.
  2. Next, heat the oil in a skillet over medium heat.
  3. Once oil is heated, add all the contents of the bowl into the skillet and cook over medium heat for 20 minutes or until chicken is cooked through, stirring occasionally. Top with a sprinkle of freshly chopped herbs, if you desire. Enjoy!

Nutrition: 324cal, 8gFat, Carbs 42g, Fiber 9,Protein 27g, Sugar 16g

Author: Kelly from Primally Inspired


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

Ayurvedic Tips for Spring Cleaning the Body, Mind and Spirit!

21698809 - the beautiful woman in flowers of cherry

Just as we spring clean to remove dust, accumulated debris and cobwebs from our homes, our bodies benefit from this same spring cleaning.  Over the winter months our bodies tend to accumulate “stuff”.  According to Ayurveda, nature is in kapha time meaning it is a time that many of us suffer with sinus allergies and sinus colds as our bodies try to clear the winter sludge.  It actually makes me feel a little better if I am dealing with a spring sinus cold knowing that is what my body is doing.   Each change of season gives us a chance to re-assess our health and wellness goals and perhaps to fine tune them.  Spring provides us with a wonderful opportunity to cleanse our body, clear our mind and lift our spirits.   So, as you swing open your windows to welcome the fresh air of spring, try these few ideas to refresh and revitalize your body……..

  1. Cleanse and Clear the Body

To help clear the sludge, switch from heavier winter comfort foods ( soups, stews and casseroles) to more fruits, vegetables and salads.  It is a natural “change” and one that the body benefits from.  Eating lighter meals and more often keeps the blood sugar levels even during the day and is easier on our digestive system.

Drink water regularly ( adding some fresh lemon if you like).  Dehydration can contribute to low energy levels.  Water can help to increase our energy levels and it also helps to flush toxins from our body.

Try a green tea instead of your usual coffee ( at least for your second cup of day) and/or try herbal teas.

Break the blender out for your summer smoothies.

Use your neti pot or sinus rinse on a daily basis for the next few weeks and more often if stuffy. 

  1. Clear the Mind

Meditation – whether you are simply following your breath for 3 to 5 minutes or using an app such as headspace or meditating with a group, meditation helps to clear the mind clutter.  For those who would like to meditate with a group, please send an email to and I will send you an invitation to our Friday morning Facebook live meditation group.

3. Lift Your Spirit!

One of the best ways to connect with your spirit is to connect with nature. Whether you head down to the boardwalk and the lake, head to Pete’s damn, or simply hang out in your backyard starting to work on your garden, this is what feeds our spirit.

For those who want to explore the concept of Ayurveda a little more, there are still a couple of spots left in my One hour session on Saturday, April 29 at our Self-Care Day at Balanced Motion. Please email me if you would like one of those spots.



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

Avocado Hummus

Avocado Hummus pic

This is a nice change to standard Hummus and yummy!

Author: Vanessa

Serves: 2 cups, 10 servings


  • 1½ cups Chickpeas ( rinsed and drained from a can or soaked and cooked)
  • 1 Avocado
  • small handful fresh Cilantro
  • 2 tablespoons fresh Lime Juice
  • 5 tablespoons Water
  • ½ teaspoon Salt
  • 1 – 2 Garlic Cloves (optional)
  • Red Pepper Flakes (optional)


  1. Pulse all ingredients together in a food processor until smooth.
  2. Garnish with red pepper flakes (optional).
  3. Serve with crackers, pita bread, vegetables, or use as a spread on sandwiches.


1.) If hummus is too thick, add more water. If it is too runny, add a few more chickpeas.
2) This hummus is made without tahini. You can add tahini or sesame paste to this recipe if you like for a more “traditional” hummus flavor. Add a bit more water, lime juice, and salt to taste and texture.


Nutrition: 138cal, Fat 4g, Carbs 21g, Protein 6g, Fibre 6g, Sugar 3g


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