Nike Women’s 15k Run Training Recipes


Coconut Yogurt Parfait

Serves 1

(90 mins pre-run)


¾-1 cup unsweetened coconut yogurt

½ tsp spirulina

1 tbsp goldenberries

1 tbsp cacao nibs or dark chocolate chips

1 tbsp unsweetened toasted coconut

1 tbsp pumpkin seeds

2tbsp homemade granola crumbled (optional)


1. Combine spirulina with coconut yogurt and mix

2. Layer all ingredients with yogurt and then toppings or combine all ingredients together


Blueberry Date Chia Pudding

Serves 1

(60-90 min. pre-run)


1 cup non-dairy milk

2 tbsp. chia seeds

½ cup blueberries

3 Medjool dates pitted & chopped

½ tsp vanilla extract

Pinch of cinnamon


  1. Mash blueberries with a fork in a bowl.
  2. Pour 1 cup non-dairy milk in the bowl with the mashed blueberries, chopped dates, and vanilla, followed by chia seeds. Lightly mix (do not over mix).
  3. Place the bowl in the fridge, cover and leave overnight.
  4. Next morning, gently stir- should be pudding like and chia seeds will have expanded. Add cinnamon on top


Coconut Flour Pancakes

Serves 2

(2 hours pre-run)


¼ cup coconut flour

1 tsp cinnamon

1 tsp vanilla

1/2 cup unsweetened almond milk

2 eggs

½ tsp baking soda

Pinch of sea salt

Coconut oil for the pan


  1. Mix all ingredients together in a medium size bowl
  2. Add 1 tbsp coconut oil into a pan on medium heat
  3. Place approximately ¼ cup of the mixture into the pan. Cook for approximately 3 minutes (or until you start to see bubbles)
  4. Flip the pancake and cook for another minute or so
  5. Remove from heat and add your favourite nut butter as a topping or a pure maple syrup!


Vanilla Date Smoothie

Serves 1

(90 mins pre-run or 1-2 hours post-run)


1 scoop Vanilla VegaONE Protein powder

1 cup unsweetened non-dairy milk

3 pitted Medjool dates

½ tsp pure vanilla extract

¼ cup ice

water if needed


1. Blend & serve


Chocolate Avocado Smoothie

Serves 1

(90 mins pre-run)


1 scoop chocolate VegaONE protein powder

1 cup unsweetened non-dairy milk

¼ avocado

2 pitted Medjool dates

1 tbsp raw cacao powder

dash of cinnamon

1tsp maple syrup

½ cup ice

water if needed


1. Blend & serve


Cherry Coconut Water

(45 mins pre-run or immediately post-run)

Serves 2-4


12 oz fresh sweet cherries or equivalent pure cherry juice

2 tbsp coconut sugar (omit if juice is sweetened)

3-4 cups coconut water

3/4 cup freshly squeezed Lemon juice

Mint for Garnish

Coconut water contains electrolytes to help replenish through sweating. Cherries contain anthocyanins (a compound loaded with antioxidants) shown to help reduce inflammation within the muscle.


1. Blend, chill and serve



PB & Almond Butter

(within 20 mins post-run)

Slice 1 banana in half (longways) and spread 1tsp of organic almond butter


Medjools & Pumpkin Butter

(consume within 20 mins post-run)

2 pitted medjool dates, stuffed with 1tsp pumpkin seed butter


Honey Roasted Chickpeas

Serves 2-3

(consume within 20 mins post-run)


  • 15 oz can organic garbanzo beans
  • 1 tablespoon olive oil
  • 2 tablespoon raw honey
  • ¼ tsp sea salt


  1. Preheat oven to 375°F and line a baking sheet with parchment paper.
  2. Drain and rinse the chickpeas then place them on a paper towel and pat dry, don’t skip this step.
  3. Spread chickpeas on a baking sheet in a single layer, bake for approximately 45 minutes to one hour or until crispy. Test one, and if it’s still soft, bake for longer.
  4. Mix oil, honey, sea salt in a bowl and toss chickpeas in the mixture.


Vegan Almond & Caramel Smoothie

Serves 1

(1-2 hours post-run)


1 cup unsweetened almond milk

1 tbsp raw almond butter (can use any nut butter)

2 medjool dates, pitted

1 scoop Vega Sports Performance Vanilla Protein

1 tbsp hemp hearts



  1. Blend & serve


Cinnamon Bun Performance Protein Smoothie

Serves 1

(1-2 hours post-run)


1 serving Vanilla Vega Sports Performance Protein

1/2 frozen banana

1 tbsp pumpkin seed butter

2 – 3 pitted Medjool dates

1 cup unsweetened non-dairy milk

1 tsp cinnamon or more to taste

1 tsp vanilla extract

Pinch of pink sea salt

Ice if needed


Blend & serve


Choco Banana Performance Protein Smoothie

Serves 1

(1-2 hours post-run)


1 scoop Chocolate Vega Sport Performance Powder

1 cup unsweetened coconut milk

½ frozen banana

1 tbsp hemp hearts

1tsp raw cocoa powder

1 tsp pure maple syrup

1 tsp of flax oil

ice if needed


Blend & serve


Power Up Greens Blend

Serves 2


3-4 leaves organic kale

1 cup organic seedless green grapes

1 english cucumber, chopped

1 small organic granny smith apple or organic pear, cored and cut into chunks

1/2 cup water


1. Blend all ingredients, add water as needed. Chill and stir before serving.


Runners Recovery Smoothie

Serves 1

(within 20 minutes post-run)


1 cup coconut water

1 scoop Vega Sport Performance Protein

1 cup assorted organic fruit (fresh or frozen) try acai, cherries, raspberries, blueberries, strawberries

1 frozen organic banana

1/4 cup goldenberries

1 pack Amazing Grass Green Superfood

1 cup ice


  1. Blend & Enjoy

Fresh Greens Recovery Juice

Serves 1


Small handful spinach

1 small beet root

2 stalks of celery

1 apples

Thumbnail ginger

½ lemon (juice only)


1. Put all ingredients through a juicer except for lemon. Press and add lemon juice at the end. Chill and stir before serving.



Quinoa Bowl

Serves 1

(2-4 pre-run or 1-2 hours post run)


½ -1 cup cooked quinoa

1/2 cup chopped bell pepper (assorted colours)

¼ cup peeled and chopped carrots

1 cup BPA-free organic canned chickpeas (aka garbanzo beans), drained and rinsed (sub for any organic bean)

¼ cup chopped cilantro

¼ cup raw walnuts

1 lemon (juice only)

1 1/2 tsp extra-virgin olive oil

Sea salt to taste

Dash of cayenne pepper (for a kick)


  1. Add all ingredients and mix together
  2. Serve hot or chilled


Wild Rice Spaghetti with Baby Kale & Goat Cheese

Serves 1

(2-4 hours pre-run or 1-2 hours post run)


1 cup cooked wild rice pasta

1 breast organic chicken sliced (optional)

¾ cup low sodium vegetable broth

1-cup baby kale

¼ cup cremini mushrooms

1 tbsp extra virgin olive oil

1-2 cloves garlic, minced

1-2oz crumbled goat cheese

Sea salt to taste


  1. Add chicken and low sodium broth to a pan and cook
  2. Add mushrooms, red peppers, baby kale, garlic and simmer for approximately 3-5 minutes on a medium heat
  3. Add cooked pasta, olive oil, crumbled goat cheese and sea salt


Banana Date Buckwheat Pancakes

Serves 2-3

(1-4 hours pre-run or 1-2 hours post-run)

1 tbsp ground flax seed or 1 omega-3 egg

1 cup buckwheat flour

1 tsp baking soda

⅛ tsp cinnamon

⅛ tsp salt

¼ cup mashed banana

1¼ cup non-dairy milk

1 banana, chopped into small pieces

2 Medjool dates, pitted and chopped

1-2tbsp coconut oil for cooking


  1. If using a flax “egg” prepare by stirring ground flax seed together with 3 tbsp warm water in a small bowl and let sit for at least 5 minutes.
  2. In a medium bowl whisk together flour, baking soda and salt.
  3. In a small bowl combine mashed banana, milk and flax “egg” or regular egg. Stir contents into large bowl until thoroughly mixed. Fold in banana pieces and dates.
  4. In a large pan on the stove, heat a thick layer of oil to cover pan at medium heat (don’t heat too high as oil will splatter).
  5. Pour about ¼ cup of batter for one pancake onto pan. Let cook until batter bubbles (3 mins) then flip and cook on other side.
  6. Serve and top with pure maple syrup, coconut oil or nut butter.



Consume 30-60 grams of carbs every 60 mins for training sessions over 90 minutes

Homemade Gel Pack:

(Adapted from Thrive)


3-4 Medjool dates

1/2 cup raw honey

1 tbsp organic lime & lemon zest

Sea salt to taste


  1. Blend and stick in a small bag when you need it




Miranda’s 6 Week Group Weight Loss & Lifestyle Changing Program 

Start the New Year a New You!

Miranda is offering a 6-week Weight Loss Program designed to inspire you to live your healthiest life.

Program Details

When: Mondays 7:30p.m. to 9p.m.  January 12th, 2015 to February 16th, 2015

Where: The Black Dog Pub 87 Island Rd West Rouge, ON M1C 2P6

The program includes menu plans, a grocery store tour, health food samples and information that will help you to make a permanent lifestyle shift. 

We welcome all individuals who are looking for support and are open to supporting others on this exciting journey of change! There are only 20 spots available and tickets have already sold.

To purchase your ticket visit  https://www.eventbrite.ca/e/miranda-malisanis-weight-loss-and-lifestyle-changing-program-tickets-14407355789




2014-09-29_FilmCrew_9290160(1)Today on The Marilyn Denis Show I fulfilled a personal goal that has filled my heart with gratitude and will be forever locked in my memory.










I grew up in a lovely small town called Ardoch in the area of North Frontenac.  Many wonderful members of the community donated goods from their own cupboards to help others when they couldn’t get by.  My family was a recipient of this food bank at various times when I was a child. Although the sense of “giving” was part of the town, there was also a secretive nature to using community assistance. I often felt a sense of shame for being in that unfortunate situation but I also had a sense of gratitude for being able to eat.  The disappointment and appreciation caused me to have mixed emotions about food, fairness and issues of social equality at an early age. At the time I didn’t know how to define my mixed emotions and my views of society but I did begin to grow an understanding of how food played a large part in my own life. When we had food in our cupboard I felt safe. If we didn’t have much I felt scared. This experience as a child created the spark of understanding that food isn’t just something that satisfies the hunger gap, but it brings a deeper level of emotional nourishment.

Fast forward many years later and as a mother of two boys one of the ways I nurture them is to have food in my cupboards and fridge…and many hugs and kisses of course ;)  IMG_5481

As I tie it all together it is by no surprise I am so passionate about food and have made a career of it. From the conception of my business I made a promise to myself that I would somehow work to help provide healthy food for low-income families, without judgment or shame and instead support and nurture.

While visiting my family this past summer in my home-town area of Perth I walked into The Table, a Community Food Centre location to see what everyone was talking about. I was overwhelmed with the incredible offering of support for community members. I had the opportunity to spend time with Head Chef, Judy Dempsey who showed me around the facility. IMG_3243I visited community gardens where the fresh produce is used for food bank offerings, community meals and for programs for children to understand how to grow real food. I watched as volunteers prepped food for mealtime offered to anyone who just needed a healthy homemade meal spent with others. Not only is this community food centre feeding bellies, but they are also nourishing hearts and minds. I couldn’t help but reflect back and wonder if this type of uplifting support was offered when I was younger would I have gone through the emotional challenges I encountered. I was touched and inspired and began brainstorming ways to contribute to this organization.

I thought that it would be wonderful if I could bring some healthy groceries up to The Table and help to contribute to a community meal. I was overjoyed when Pusateri’s Fine Foods, top gourmet retailer in Toronto, graciously offered a generous donation of groceries to not only help me with this initiative, but to provide additional healthy items for the community food bank.


I have been working with Pusateris for the past couple of years and in this time we have worked hard to provide healthy options for customers – it was so exciting to be able to take some of these foods back to my hometown.  I had so much fun shopping with my colleague Nicole. It took us three hours and filled up five grocery carts. Here are some pictures of all of the amazing foods we loaded up on.



I also received a wonderful donation from VEGA providing 100 shaker cups and travel packs of my favorite protein smoothie. Sea-licious also kindly donated maple flavoured fish oil for all community members.

Thank you to these wonderful companies for their kindness and support during this unforgettable experience in my life.



I believe that every community should have a Community Food Centre where no matter what your situation is you can feel holistically nourished, educated about healthy eating, and up-lifted during times of challenge.

This is what community is all about.

This was a full circle experience for me. I was able to go back to the place of pain as a child and turn it into a loving gift for others. I have hopes of continuing to support this life-changing organization in the near future.


The final product. A health-inspired meal made with local, seasonal ingredients and a lotta love!

For more information on Community Food Centres Canada and  how to donate click here

Meet Nicole…

A Holistic Nutritionist and new member of the Live Light Nutrition team! Her first assignment was to try out VEGA’s Sugar-Free Energizer and report back. Here are her comments below.


Nicole Inwentash, CNP

Going to the gym has always been a passion of mine. I love starting my day with an early work out. Usually, when I wake up in the morning, I’m pretty tired and unmotivated to exercise because I have low energy. I heard about Vega’s Sugar-Free Energizer product and thought I would try it out. I took the drink 20 minutes before my spin class and I have to say I was shocked by how much more focused I was while exercising. I was powering on the spin bike and suddenly I experienced a burst of energy. This was a new feeling for me, as previously I often felt tired by this point. Spinning is a complete cardio work out and requires you to push yourself for maximum effect. I was genuinely surprised by the effectiveness of the Vega Sugar-Free Energizer drink as it significantly enhanced my mental focus.


I encourage those who are active at the gym to try the drink 20 minutes before a work out, (it can be yoga, spinning, running, pilates etc..) and see how quickly energy levels change. Not only is this drink great for boosting endurance, but it is also filled with nutritious ingredients that play an important role in your body.

Health Benefits of the Ingredients

VegaSport_SFE_Product_Page_385x450px_AcaiBerry_110613_NACoconut Seed:  Coconut seed has amazing antioxidant properties. It can lower cholesterol, improve digestion, stabilize glucose levels, fight off viruses, increase metabolism and fight off infections.

Yerba Mate: Yerba mate is made by steeping or infusing the ground leaves and stems from the yerba mate plant. Yerba mate is extremely rich in antioxidants (it has 90% more antioxidants than green tea!), which helps to enhance one’s ability to focus. It also helps with digestion by stimulating increased production of bile.

Devil’s Claw:  Devil’s Claw is a plant that grows in Namibia in very dry conditions. It has really powerful anti-inflammatory properties that can help with bone and joint pain.

Green Tea:  Green Tea is particularly rich in health promoting flavonoids, which are thought to play a pivotal role in green tea’s anticancer and antioxidant effects. People who consume green tea have lower risks for a wide range of diseases, from bacterial or viral infections to chronic degenerative conditions like cancer, stroke, and osteoporosis.

Rhodiola:  Rhodiola has been used to help reduce fatigue, boost endurance and support mood. It also protects muscle tissues during exercise and helps increase antioxidant levels in athletes.

Ginseng:  Ginseng helps to increase resistance and improves physical and mental performance. It has the power to move a person to their physical peak, increasing vitality and physical performance.

Sodium and Potassium:  Sodium and Potassium are really important for energy production and fluid balance. They help the kidneys function properly. Potassium is also the primary electrolyte in your body’s cells. When you work out, you lose potassium, which is why it’s important to replenish your potassium levels.

Turmeric:  Turmeric is a concentrated source of curcumin, which has incredibly powerful anti-inflammatory properties. It helps promote joint health and heart health. Many people who experience any type of joint pain find relief when they use turmeric.

Ginger:  Ginger may be helpful in the case of bad circulation and cramps. Ginger acts a diaphoretic (sweating herb), which promotes perspiration.

We have a VEGA Sugar-Free Energizer prize pack up for grabs! Two boxes of travel packs and a VEGA shaker cup can be yours!

Tell us why you need MORE ENERGY and share this blog!

And don’t forget to leave a comment below once you do. 

Contest is open to Canadian Residents only. One winner will be chosen at random. Contest closes Wednesday September 17th 6p.m. EST.

Dancing for love of your fruit and vegetables

Need Miranda’s Help to Make a Major Lifestyle Change?

Miranda currently offers a three-month one-on-one customized online nutrition program, and only takes on a select number of clients. The next available start dates are September 1st, October 1st & November 1st.  Miranda’s assessment is based on a thorough investigation of your lifestyle patterns and habits. Her program is individually designed and requires a good deal of commitment and dedication.

Her program includes customized meal plans, weekly check-ins and fine-tuning, unlimited support, coaching and most importantly a understanding of your emotional connection with your existing food patterns. Before signing up, Miranda conducts an interview with you to ensure that she will be able to offer you the coaching you require.

There is only one spot left for both September and October.

If you are serious about making a permanent lifestyle change email admin@mirandamalisani.com for more information.

5 bottles image from the brch

I recently completed a 3-day juice cleanse with The Cold Pressed Juice Company as a way to reset my digestion and support a fantastic couple (Team Powell) through their weight loss challenge on The Marilyn Denis Show. I am so grateful for this experience as not only did it give me additional energy, clearer skin and mental clarity, but it reminded me of the importance of having gratitude for every bite of food. This mental and physical challenge helped me to become more connected to my body and others around me. For my video blogs during my cleanse visit my Facebook page.

A juice cleanse can offer the body many health benefits. Every day we are exposed to harmful toxins in the food we eat, the air we breathe and the products we use. It is important to give our bodies a much needed rest to detoxify. Juice cleanses are an excellent way to assist the body in healing. Fresh pressed organic juices are jam packed with nutrients and essential enzymes that feed your body rather than deprive it. 

One reason you may consider a juice cleanse is because it is an excellent way to jumpstart a healthy lifestyle and facilitate a weight loss journey.  Starting off your new lifestyle and diet can often be difficult but a juice cleanse can assist you with this change. It can also assist with those last stubborn pounds. Drinking these juices clears out the intestinal tract; this promotes cell growth and healing within our body. Cleansing helps to detoxify major organs and clears out the liver. The liver is an organ that when treated properly can assist in burning fat.

Consuming a fresh pressed juice provides an incredible amount of nutrients rapidly to your body and as a result many see positive benefits right away.  Improved complexion, excess energy, mental clarity and efficient digestion and elimination are a few you may notice. Not only is this cleanse good for the time you are completing it but there are several long-term benefits that can result following a cleanse. Often people begin to crave fruits and vegetables after a juice cleanse and are motivated to incorporate them into their diet.

If you are interested in rebooting, The Cold Pressed Juice Co. is an excellent company serving the GTA to start your juice cleanse journey. They offer four levels of juice cleanses to choose from, ranging from two to five days and all offer different benefits depending on what you are looking to achieve. They use a blast freeze process that preserves up to five times the amount of enzymes compared to other juices.  Founder, Esther Hardoon also shares my philosophy that it isn’t just the ingredients consumed that makes a product healthy, it’s the positive energy and clear intentions that goes into making a product that can add a special, intangible element that cannot be quantified.  

We are SO excited to partner with The Cold Pressed Juice Co. and giveaway a 2-day juice cleanse! Simply leave a comment below with why you would like to win this cleanse. One winner will be chosen at random. This contest is only open to the Greater Toronto Area and closes Friday July 11th at 6p.m. 

If you want to take on this challenge right away use the coupon code CleanseM for 10% off any juice cleanse. This offer is valid until July 31st, 2014.

*Always check with your health care provider before beginning any program



Cashew ‘Whipped Cream’ on a Bowl of Fresh Organic Berries


Having cashews around the house is a great idea due to their versatility – you can have them raw as a snack, sprinkle them on salads or use them in baking. Cashews are packed with essential minerals and contain 5 grams of protein per ¼ of a cup.

This cashew cream recipe is delicious! The “cream” is sweetened naturally with medjool dates, which provide a good source of minerals and fibre. It is so rich and creamy, you will think you are eating dairy.





  • 1 cup raw organic cashews (soaked in 1 cup filtered water overnight)
  • 1/3-1/4 cup water
  • 2-3 organic medjool dates
  • 1 teaspoon cinnamon and/or vanilla


1. Soak cashews overnight (4-8 hours)

2. Drain cashews

3. Combine all ingredients in a food processor or high-speed blender until you get a creamy texture where all the     cashew pieces are mixed

4. It can be thinned out to desired texture by slowly adding a little bit of filtered water

By Ariana Boydell


Finally a perfume that makes scents! The Canadian perfume brand Evoke is created by eco-expert Candice Batista who uses all natural high grade oils and plant botanicals while incorporating traditional Chinese medicine. These scents have a strong impact on both our emotional state and physical body. There are five different scents – or elements – that make up this eco line. These include metal, wood, fire, earth and water, which are all routed to assist different organs in our body. Evoke encourages its consumers to “listen to what your body needs and allow each scent to evoke the elements from within.”  Each element targets an organ and stimulates it by the wonderful scent that contains absolutely no generic fillers, synthetic fragrances, dyes, pesticides, and GMOs.

These fragrances are made in small batches, bottled by hand, and packaged in 100% recycled material especially for you or that special someone. To find out more about this must-have perfume and to purchase visit www.evoketheelements.com



Today I had the opportunity to zero-in on two viewers meals and offer some healthy suggestions on The Marilyn Denis Show. This is one of my favourite parts of being a nutritionist because I know that even a few small changes made everyday can set the stage for a huge exciting change. One of the suggestions I made was to try new foods and swap out the not so healthy products for better quality ones.

I showcased Little LIFE Box as an easy way to begin this change. 

When you subscribe to Little Life Box they will send you a monthly box with samples of healthy products to try out so you can determine what products are right for you.

We are excited to announce that we have teamed up to giveaway THREE 1-MONTH SUBSCRIPTIONS!  


To enter like Miranda’s facebook page  and tell us below about an aspect of your diet that you want to change. 

The winner will receive a 1-month subscription which will include one box a month containing 12-15 health product samples ranging from beauty products, snacks, vitamins, home supplies and more.  The winner will have the chance to choose between the original, vegan or gluten-free boxes.

Three winners will be chosen randomly. The contest closes on Wednesday June 4th at 6p.m. Open to Canadian residents only.

If you missed Miranda’s Meal Makeover segments check them out here:

MJ’s Story

Susanne’s Story 

If you want me to give you a Meal Makeover email: health@marilyn.ca 



I am honoured to share the role of Resident Nutritionist with Julie on The Marilyn Denis Show. Julie’s authentic dedication and vibrant passion for inspiring and educating others to live their healthiest life is infectious. Her message is so important in this challenging time where we are confronted with so many foods that harm our health.

In her first book, Meals That Heal Inflammation, Julie shares extensive information on the causes of inflammation and reveals the healing foods that can integral for conditions of chronic inflammation. It is no surprise that this book is a National Best Seller! 

Next week (April 15th) Julie’s second book is hitting the shelves – Slimming Meals That Heal. This book uncovers  how a person can powerfully shift their hormones, their mind state, and their “gut-ecology” to manifest an anti-inflammatory state which will, in turn, translate to weight loss.

If you are looking to lose weight in a healthy and sustainable way this is ABSOLUTELY a book you must read. Not only is there extensive research provided, but Julie also gives real advice to help one holistically get balanced and shed the pounds for good. She includes a 5-step plan to boost metabolism and balance hormones. She includes recipes that are the real deal; designed for health in mind, and full of flavour!

I wish Julie endless success with this awesome book!

Here is a small taste from Slimming Meals That Heal…

Rocket Maca Truffles

Maca is an adaptogenic root whose B vitamins help your body handle stress. I call the truffles my rockets because when I need a boost before a TV segment, I enjoy a huge jolt of energy from one or two of these treats. Cocoa is great for energy and mood, and is high in antioxidants. Maca is known for increasing libido and nourishing the adrenals. Try it in smoothies, baked goods and treats


2 tbsp             maca powder

pinch              pink rock salt or gray sea salt

1 tsp               cinnamon

2/3 cup          cocoa or raw cacao or carob powder

1 cup              nut butter, stirred well

1/4 cup           raw honey

1 tsp                pure vanilla extract

 Topping Choices:

1 tbsp              cocoa or carob powder

1 tbsp              dried shredded coconut or sesame seeds


1. In a bowl, stir together maca powder, salt, cinnamon and cocoa until well mixed.

2. Slowly add nut butter, honey and vanilla and mix by hand.

3. Roll into 1-inch balls and dust with cocoa or carob powder, or shredded coconut or sesame seeds. Keep chilled in fridge until serving.

Makes 24 balls.


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