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Today I shared my 5 steps to get on track with your diet on The Marilyn Denis Show. 

My biggest take away from this segment is to be kind but firm with yourself when making a change. It takes time to build up enough momentum both physically and emotionally to get into a new diet rhythm. Dedicate time to nurturing your health through the right foods and you will see huge changes ahead.

I’d love to hear what’s worked for you, or if you have questions or comments share away!

 

Watch the segment here

Step #1: PURGE THE JUNK
Action: Purge your pantry of any temptations and remove any foods that will detour you from getting back on track.
Attitude: Remove self-doubt by honoring your weaknesses (we all have them) and understand the challenges you face when getting back on track

Step #2: COMMIT TO 21 DAY CHANGE
Action: Go ‘package-free’ for 3 weeks, remove sugar, avoid bread, or just start eat breakfast first thing in the morning (include protein!). Whatever you decide to begin, just do it for 21 days without stopping. This creates a new healthy routine, new comforts and it is more likely to stick for the long term.
Attitude: Commit to realistic changes based on your individual lifestyle. Start at a time in your life when you can see it through the 21 days. Be kind, but firm with yourself.

Step #3: MAKE A NEW BF
Action: Bitter foods like leafy greens (rapini, kale, swiss chard, collard greens) naturally help to cut cravings for sweet foods. Bitter and sweet are at the opposite sides of the taste spectrum. When we consume too much sugar we are probably not eating enough bitter foods because they taste extra bitter. Reach for a bitter food each day and by the end of the 21 days you will think many sweet foods are too sweet.
Attitude: When we limit the amount of sweet foods this can make us feel slightly crabby at first. Be conscious of this and try to lift your spirits with an activity or exercise that isn’t food related…or at least tell the people around you that you are a bit bitter right now.

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Sweet Potato and Brussel Sprouts Bowl

Ingredients

1 medium sweet potato
½ cup brussels sprouts
1 cup of kale, chopped
1 tsp of chili flakes
2 tbsp hemp hearts

Dressing
1 tbsp olive oil
3 tbsp tahini
2 tbsp of raw apple cider vinegar
Directions

Preheat oven to 350 F
Slice the sweet potato into bite-sized pieces, drizzle with olive oil and place on a baking tray in the oven for 15 minutes.
While the sweet potato cooks, slice the brussel sprouts in half
Once the sweet potatoes have cooked for 15 minutes, add the brussel sprouts to the baking tray and add a little more olive oil, salt, pepper, and chili flakes
Place the tray back in the oven and let it bake for approximately 30-40 minutes (until sweet potatoes are tender and sprouts are getting crispy)
Tear the kale leaves off their stems into small pieces and them to a frying pan with a little olive oil
Gently sauté the kale until it softens, then add the veggies to the pan once they’ve finished cooking
Stir olive oil and tahini into a small bowl, pour it over the salad and then drizzle apple cider vinegar on top. Mix salad together to evenly distribute dressing.

Step #4: SET A SCHEDULE
Action: Set food alarms on your phone to remind yourself to eat or drink water. Should be eating every 3-4 hours!
Attitude: Set your intention daily by beginning each day reminding yourself of what you want to achieve when getting back on track

Energy Snack Pack:
1 handful of roasted chickpeas
8 raw almonds
2 tbsp golden berries
2 tbsp hemp hearts

Step #5: SWAP DINNERWARE WITH YOUR KIDS
Action: By eating on smaller plates and bowls with smaller sized forks and spoons not only will it help you to eat to the correct portion size, but it will look like more. Side note: If you want your kids to eat more serving their meal on a bigger plate will also help them to think it’s a smaller serving.
Attitude: Try to avoid the attitude that eating less is deprivation. You may think to yourself that’s all I can eat, which makes you want to eat more, but in time this commitment will translate to many rewards in the way you look and feel.

REMEMBER: PERFECT EATING DOESN’T EXIST
You are human and eating well isn’t a destination it’s a daily effort with some days that aren’t as good as others. Don’t give up if you don’t have a perfect day.

<3 Miranda

 

Sep
10

PSB Balls

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PSB is code for pumpkin seed butter. I call it PSB balls because even though my kids will eat everything I make with PSB they think they dislike pumpkin seed butter.

They also think they hate shredded coconut, golden berries and hemp hearts these days…but when they are rolled into these sweet little balls I can’t keep enough of them stocked.

They make a great school snack (some ingredients are from a facility that processes nuts, so check with your school first), even a quick breakfast when you’re tight for time in the morning and I’ve even told my little one that it’s his dessert. You could even benefit from it post-workout.

 

 

PSB Balls

Ingredients: 

1/2 cup pumpkin seed butter

1/4 cup raw honey

1/4 cup camu cranberries 

1/4 cup golden berries

1/4 cup dark chocolate chips

1/4 cup unsweetened shredded coconut

1 tbsp cocoa powder

Directions: 

  1. Mix together pumpkin seed butter and honey and cocoa powder in a medium bowl until combined
  2. In a small food processor chop up cranberries, golden berries and chocolate chips
  3. Add berries and chocolate chips to the PSB and honey mixture
  4. Add in coconut and mix together
  5. Form into small balls and place on a cookie sheet
  6. Store in the fridge

 

Want to watch how it’s made? Check out Miranda’s Facebook Live Post

*Some ingredients are from a facility that processes tree nuts. Be sure to check with your school first before sending certain ingredients. 

 

 

cereal bar

 

An old friend from elementary school came to visit me with her two adorable kids a few weeks back. Growing up we spent many days together listening to Smashing Pumpkins, talking about boys while snacking on her mom’s amazing cereal bars.

It’s pretty special what you can experience when you indulge in enjoyable recollections of past events. I could almost taste those delicious bars when we were catching up. So I had to try my own version with a nutrition focus for my kids…and well, me too.

So here they are with protein, minerals and healthy fats….did I mention that there is AVOCADO in the chocolate “nice-ing” on top

Pumpkin seed butter is another star ingredient in this treat. It contains many minerals including phosphorus, iron, magnesium and zinc. Zinc is great for immune support and supporting better sleep. If you’re like me, you’ll want to include anything to their food to help improve sleep.

 

NO BAKE Chocolate Covered Cereal Bar

Ingredients: 

1/2 cup pumpkin seed butter

1/2 cup raw honey

3 tbsp virgin coconut oil

2 tbsp hemp hearts

2.5 cups bean-based O’s (I used half Power O’s and Sprouted Oat Honey O’s)

Directions: 

  1. In a medium bowl add pumpkin seed butter, honey, coconut oil (needs to be liquid)
  2. Pour in cereal and mix together so it’s evenly distributed and covered with the pumpkin seed butter, honey and coconut oil mixture.
  3. You can either spread the mixture in a square baking pan (size depends on how thick you want it to be) or a mini muffin pan (add liners first)
  4. Stick in the freezer for 10-15 minutes to firm up

MEANWHILE…

Chocolate “Nice-ing”

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Ingredients: 

2 ripe avocados

1/2 cup cocoa powder

1/2 cup pure maple syrup

Directions: 

  1. Blend avocado (remove pit and shell), cocoa powder and maple syrup until smooth. I used my Vitamix Professional Series 750 and it quickly makes it super creamy.
  2. Remove cereal bars from freezer and spread chocolate nice-ing on each cup or in pan.
  3. Stick back into the freezer for 2 hours or until hardened.
  4. Store in the freezer and remove when you want a delicious healthy treat!

 

Want to watch how it’s made. Check out Miranda’s Facebook Live Post

 

*Although ingredients used do not contain peanuts or treenuts, some are produced in a facilty with treenuts, peanuts, and other allergens.

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Another throw together breakfast smoothie that worked out! And by worked out I mean the kids drank it.

My little one actually asked for a BIG glass, so I did an inner mom dance and carried on.

This one has a handful of baby kale and because of the chocolate colour they had NO IDEA.

It’s those little things that can make you feel like you’ve got it all together…that is until I go past my heaping load of laundry.

As you can see in the picture (posted on Instagram Story) I spelled help hearts instead of hemp hearts. I forgot that this back to school routine takes me time to adjust too.

Chocolate Peanut Butter Smoothie (with hidden baby kale)

Ingredients: 

2 cups unsweetened almond milk

4 heaping tablespoons of unsweetened coconut yogurt (sub in for your fave if you don’t have, but keep it lower in sugar)

1 handful organic baby kale (baby kale is less bitter)

1 heaping tablespoon of organic PB

2 tbsp hemp hearts

1.5 scoops of Vega Protein & Greens (Chocolate)

Directions: 

  1. Blend and pretend you’re going to drink it all. LOL

 

 

 

 

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Calling all SheRos in the GTA and surrounding areas!! Hurry up and get your tickets for the upcoming Empowered In My Skin event on September 17th at The Savoy in Markham.

The event is called from SheRo to SheEO: Be The Master of Your Decision!
It will be a day full of inspiration and motivation.   You will get a chance to increase your network, share with like minded women, enjoy a home cooked meal courtesy of Easton Robinson (Jerkup Central Catering service), enter in to win great prizes and receive an amazing gift bag!

This event will prepare you to fully LOVE your S.H.A.P.E. It will help you to take the right steps to transform your life and live every day more purposefully.

I am honoured to speak among a powerhouse group of women, organized by the incredible Jully Black and Nkechi Nwafor-Robinson (BFF’s for over 20 years), we are super pumped to spend the day with you and bring a new sense of fulfillment, passion and desire into your life!

Get your tickets here: Empowered In My Skin Tickets

Learn more about the event here: http://www.empoweredinmyskin.com
“If you want to be an empowered women empower a woman” — NinaShaw

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I’ve probably attempted 3,000 smoothie variations over the past seven years while trying to sneak as many different veggies and fruits into my kids bellies. Some work, MANY fail.

As you can imagine and probably already know, leafy greens are the hardest to “sneak” in due to it’s natural bitter flavour. I am persistent with adding them because I believe that integrating them into the boys diet is super important for their long term diet outlook. This isn’t just because leafy greens have an abundant amount of nutrients, but because the more bitter foods they have in their diet, the sweeter foods taste.

When real foods like strawberries and raspberries taste sweet they are less inclined to want the candy flavoured strawberry or raspberry that is artificially made much much sweeter. See where I am going here. More bitter, less sweet. Less sweet, better real food choices… and my job becomes easier.

Today, I made a tropical smoothie with two of my favourite fruits for healthier digestion, mango and pineapple. But the real star of this smoothie was local arugula.

Arugula is one of the most bitter leafy greens and also happens to have the most liver-supporting power.

So, today I threw it in the bottom of my Vitamix Professional Series 750 and layered mango, pineapple, hemp hearts, coconut milk, banana and some plant based protein.

I blended it, poured it in my little mason jars with coloured paper straws (those extras have helped me in the past).

I got an initial look of “yucky” by my 3-year-old and a glare of “I don’t think so” by my 6-year-old, but I pushed them to try it. They drank a tiny little sip at first and then took a bigger one a few seconds later.

They both didn’t say anything, but continued to drink it. And that’s okay in my nutrition-focused world.

They didn’t finish it, but they liked it.

Green smoothie success.

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Here’s the recipe if you want to try it too:

Pina Green-Lota Smoothie 

(It made enough for 3 of us…one big, 2 small mason jars)

Ingredients:

1 handful of arugula

1 fresh mango

3/4 cup fresh or frozen pineapple

1.5 cups unsweetened coconut milk

1/2 banana (optional)

2 tbsp hemp hearts

1.5 scoops Vega Vanilla Protein & Greens 

Directions:

  1. Blend and give it a whirl.

If they (or you) don’t like it the first time, don’t forget that you can train tastebuds to enjoy more bitter foods in as little as 3 weeks. Or if arugula proves to be to strong tasting try spinach…baby steps.

Keep on trying!

 

 

 

 

 

 

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We can’t get enough chocolate cups in our home.

There are endless reasons why I love them and the list gets longer every time I make a batch.

Here are a few:

  • They take 10 minutes to make
  • It is the easiest recipe EVER. My 6 year old can make it without supervision.
  • They look like you’ve slaved over them for hours.
  • They contain simple, real ingredients that provide benefit to the body.
  • You can get creative with so many flavour variations.
  • They are a perfect dessert for when company is unexpected. They keep for a long time in the freezer.
  • They are okay to have in the morning. You know those mornings where you feel like crawling back into bed at 9 a.m after an exhausting morning routine with the kids?! Insert these and you’ll get back into your zen zone.
  • You can make them school safe and pack them for a healthy treat.
  • They are great post-workout (instant energy from the coconut oil + glycogen replenishment thanks to the maple syrup.
  • THEY ARE REALLY YUMMY. REALLY REALLY YUMMY.

These ones are on the rich side as more coconut oil is used, so keep that portion size still applies and stop at one per day.

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Dark Chocolate Crispy Cups with Maple Coconut Tops

Makes 24 minis

Bottom layer: 

1 cup virgin coconut oil (semi-soft)

1/2 cup pure maple syrup

1/2 cup cocoa powder

1/2 cup brown rice crispies

Top layer:

1/2 cup virgin coconut oil (semi-soft)

1/4 cup pure maple syrup

2 tbsp pumpkin seed butter

1/2 tsp cinnamon

dash of sea salt

Directions: 

  1. Add mini cup liners to mini muffin pan
  2. Mix coconut oil, maple syrup, cocoa powder in a medium bowl. If mixture is hard use a double boiler method to melt down until it’s pudding-thick.
  3. Add brown rice crispies to the mix and stir
  4. Add 1 tsp of mixture to mini liners
  5. Stick in the freezer for 10 minutes
  6. Meanwhile, add topping ingredients (coconut oil, maple syrup, pumpkin seed butter, cinnamon and sea salt) to the same medium bowl (no need to rinse)
  7. Mix together. If mixture is too hard use a double boiler method to melt. Don’t overheat.
  8. Remove frozen tray from the freezer
  9. When topping mixture is room temperature pour it over the chocolate crispy bottoms
  10. Stick back in the freezer for 10 minutes or until hardened

Store in the freezer for best results.

 

Enjoy <3

Miranda

 

 

 

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Business demands, children demands, husband demands, cleaning demands, cooking demands, laundry demands, social demands, personal demands, demands, demands, demands!!!

Everyday.

Sound familiar? I know I’m not alone.

I love my family and I love my job, without them my life would feel empty and without purpose, but somedays I feel like my head is going to explode!

It’s a pretty normal thought, and it is very common to hear women say “let’s crack open a bottle of wine” to unwind from a stressful day.

I felt this way for years and often poured myself a habitual glass of wine during the evening (pre-Nutritionist days). As I became more aware of my nutritional habits, I began to see and feel a clear pattern. I noticed that my cravings for carbs and sugar would be stronger the next day which would lead to more stress and impulse eating, which led to a feeling low energy. Feeling lethargic and stressed from eating unhealthy foods meant I was not able to deal with the day’s events as well, which, of course, lead me to want more wine and so on and so forth…

Sadly, wine can create greater stress levels when you consume it on a frequent basis (I know!), perpetuating an inflated sense of panic, anxiety and well mama freak-outs. Alcohol creates blood sugar instability, which often makes you crave sweetened beverages and foods the next day. Due to its depressive qualities it can also fuel emotional eating. It also depletes magnesium stores in the body.

Magnesium is an important mineral that is known for its calming impact on the body. It has over 350 uses in the body (it’s used by every cell to build proteins, repair DNA, and provide energy), but for the purpose of this post we’ll stick to its stress-reducing abilities.

Here’s the thing about magnesium it gets depleted when we are stressed, yet its the mineral we need most to bring about a sense of ease and calm our mind.

A deficiency of magnesium can also cause intense cravings for chocolate. Are you seeing how this all unfolds?! It’s a circle of stress-wine-cravings-stress-wine-cravings!

And that’s why I now pour myself a big gobblet of MagPop! on most days where I am ready to pack my suitcase and put myself on the next flight to anywhere but “Demand-Land”.

MagPop! is magnesium glycinate in the form of a fizzy orange flavoured beverage. The drink crystals are conveniently packaged in small packets so you can take it with you anywhere you go. The magnesium is paired with glycine for better absorption and is much easier on your digestive system. Some magnesium supplements can cause bloating and diarrhea. MagPop! also has vitamin C and electrolytes for an added boost.

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I’ve been putting  a glass of MagPop! in my wine glass (without the wine) for a few weeks now and I’ve noticed some great benefits in addition to the mind-calming effects. Post-workout, my legs are not as sore, magnesium is helpful for relaxing muscles, preventing muscle cramps (including menstrual cramps) and is helpful for building muscle strength.

Now, this is not to say that I completely avoid wine – I don’t. I enjoy a glass of organic red during social gatherings and sometimes when I’m out for dinner, but I make a distinct separation of when I “need” it and when I “want” it.

Even if you don’t drink alcohol, magnesium can be depleted in many ways, here are a few to note:

Too much caffeine

Consumption of processed food

Not enough food sources of magnesium (dark leafy greens, nuts, seeds, fish, beans)

Birth control pills, certain antibiotics & prescription drugs

MagPop! is just one of the many professionally designed products from Orange Naturals. My family is sampling some other great combinations ( I love how they have something for everyone in the family) I’ll have lots of more information to share soon.

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Although this post has been generously sponsored by Orange Naturals, the opinions and language are my own.

Check out Miranda’s Instagram & Facebook page to Win a box of MagPop! 

 

 

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I can safely say that we’ve spent almost all but two days (we were away) doing something fun with our Springfree trampoline since school was out for summer.

We jump, play tag, put the sprinkler underneath on hot days, have dance parties, dunk hoops, play interactive video games and exercise to some pretty intense workouts (thanks to Tgoma) and we’ve gazed at the stars while lying down on the trampoline at night.

 

I’m able to be in my garden longer and get some outside tasks done without a “mama, mama play with me!” every three minutes.

The boys are getting in a ridiculous amount of activity during the day which is making them sleep better at night. I’ve noticed huge changes in their balance and coordination and that has created more confidence in my eldest.

I couldn’t be happier with our Springfree, well I guess I’d be happier if I had my own because the kids don’t let me on!

Everyone deserves this kind of happiness, so I’ve partnered with Springfree to giveaway a trampoline  featuring Tgoma worth over $3000!

YES $3,000!!!

Simply follow this link to enter: WIN A TRAMPOLINE

GOOD LUCK!!

Miranda

 

 

 

Miranda Strawberry

We are so lucky to live so close to some incredible farms, including Twinkle Berry Strawberry Farm. Yesterday we took the family to their pick-your-own field and we collected these perfect little berries for some healthy baking! It only took us 30 mins to gather a big bucket of strawberries, which is just about the time where the kids attention span runs out so all worked out!

This morning I experimented in the kitchen and through together some of my fave baking ingredients and made a batch of Gluten-Free Strawberry Cupcakes with Strawberry Coconut Icing. They could also act as a yummy muffin without the icing.

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Gluten-Free Strawberry Cupcake with Strawberry Coconut Icing 

Makes 9 (full sized muffins)

Ingredients: 

2 cups local strawberries, washed with tops cut off

1/3 cup pure maple syrup

2 tbsp coconut oil

1 omega-3 egg

1 tsp pure vanilla

1 cup millet flour

1/4 tsp baking soda

1/4 tsp baking powder

1/4 tsp sea salt

Directions:

  1. Preheat oven to 350 F
  2. Add 1.5 cups of strawberries to a food processor and pulse until smooth
  3. Add in coconut oil, vanilla and maple syrup and blend
  4. In a medium bowl add millet flour, baking soda, baking powder, sea salt and whisk
  5. Add in the strawberry mixture and the egg
  6. Whisk together
  7. Chop 1/2 cup of strawberries into small pieces and add to the batter
  8. Pour batter into muffin lined tin
  9. Bake on middle rack for 20-22 minutes or until toothpick is dry and muffins are golden brown
  10. Chill before adding icing

Strawberry Coconut Icing 

Ingredients:

1 can of full fat coconut milk (hardened part only) save the liquid for another recipe!

6-7 medium local strawberries, washed with tops cut off

1 tbsp pure maple syrup

Directions: 

  1. Leave a can of coconut milk in the fridge overnight
  2. Take the top fat portion of the coconut milk and add to a bowl
  3. Add  strawberries to food processor and pulse until smooth
  4. Add strawberries to the bowl and whip cold coconut milk with an electric hand mixer. Coconut milk needs to be cold when whipping or it will not become creamy.
  5. Chill in the fridge. Add icing to cupcakes when they are chilled.

 

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