here in canada it is the first long weekend of the summer and the forecast where I live, looks BEAUTIFUL! this weekend is going to be a busy one but I am so excited to celebrate the upcoming wedding of my sister-in-law this weekend for her bachelorette party! and in addition to a family function on holiday Monday, I intend on spending as much time outdoors as I can. high on the priority list is to get my vegetable garden in the ground.

this is just a little glimpse of what last years harvest looked like….

I will be sure to include my gardening adventures and I hope that you will consider planting your very own goodies this year. you don’t need to have a lot of space either, potted veggies are just as lovely!

the husband and I started our day with this delicious breakfast today. this pot of goodness contains lots of fibre, healthy fats, protein and blood sugar balancing whole foods that helped get our day off to a great start!

oatmeal + apple + almond milk + chia seeds + hemp seeds + raisins + cinnamon + a bit of raw honey

incase you missed this challenge on facebook yesterday….

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sensor your thoughts and ensure that you only speak and think with love + compassion towards yourself and others. get rid of the self hate + negativity friends, it’s wasted energy that isn’t helping you achieve your day-to-day goals!

I hope this will bring some awareness to those thoughts and feelings that take up far too much time and energy in our everyday life.

whatever it is that you are doing this weekend I hope it is filled with some fabulous adventures + oodles of self-love

this mixed bean salad made the most perfect balance of light + hearty for a fresh and satisfying lunch. I decided to add my mixed bean salad to a couple heaping handfuls of romaine lettuce and added a handful of mary’s organic crackers.

Ingredients:

• 3-4 cups of mixed beans (canned or pre-cooked are fine. If using canned preferably by a brand like ‘eden organic’ and make sure to rinse very well)
• 1 cup green beans
• 2 celery stalks
• ¼ cup red onion
• 2 cloves of garlic
• large handful fresh parsley
• sea salt + pepper to taste

Method:

• Cook or rinse mixed beans and add to medium size bowl.
• Wash + chop green beans into bite size pieces. Add a bit of water in a small sized pan or pot and bring water to a boil. Add beans + cook for 1-2 minutes. Add immediately to cold ice water and let sit.
• Wash + chop celery, red onion, garlic + parsley. Add to bowl with beans.
• Make dressing (recipe below).
• Add green beans + dressing to mixture. Combine well + let sit in the fridge of 1-2 hours.
• Add the bean mixture to a bed of greens.
• Add sea salt + pepper to taste.

maple mustard dressing

• ¼ up EVOO
• 2 tbsp stone ground mustard (or other mustard of your choice)
• 2 tbsp apple cider vinegar
• 3 tbsp (pure + preferably local) maple syrup
• juice of lemon
  • add to mason jar, shake well + serve.

the maple mustard dressing is the perfect sweet touch. I hope you will give this mixed bean salad a try. this can be made in advance and enjoyed throughout the week as an addition to a lunch or dinner.

and if you happen to be looking for some other easy to prep lunch idea’s read this.

I would love to know what are some of your favourite spring time salad’s you are whipping up in your kitchen …. please feel free to share  

have a wonderful day!

I am happy to report that all of our bags are now unpacked – and that feels reeeeally good. next on the agenda is to remove the existing furniture in one of our spare bedrooms to make way for some baby furniture….

my kitchen goodies are unpacked and getting a lot of use. I want to share a bit of my week with you including some recipes that I hope will serve as a little inspiration in your day-to-day meal prep.

 this gorgeous green + berry smoothie was a perfect snack on the go this afternoon.

coconut milk + large handful of greens + blueberries + 1/2 banana + vega protein powder + chia seeds + cinnamon

following my warm water + lemon the other morning I savoured this colourful boost of vitamin C.

lunch was yellow perch + a fabulously fresh green salad

Ingredients:

• 4 pieces of yellow perch
• small handful of parsley
• small handful of micro greens (I found these beauties at my local health food store)
• 2 tbsp butter
• juice of half lemon
• sea salt + pepper

Method: 

1. in a medium sized pan add your butter and juice of 1/2 a lemon on medium heat.
2. add your perch with the skin side up. sear for about 5 minutes since these are very delicate little things
3. flip the fish and sear for another 5 minutes.
4. plate the fish and top with micro greens, parsley, sea salt + pepper.

the salad was a delicious mixture of fresh romaine, kale, micro greens, cucumber, feta cheese, and a bit more parsley.

the view at 33 weeks

I also want to send a very special shout-out to all the mama’s out there!

happy mother’s day on sunday. I look forward to spending some quality time with the very special women in my life over the weekend.

I hope you get to spend some time with the greatest female influences in your world too! happy weekend

“If you follow your bliss, you put yourself on a kind of track that has been there all the while, waiting for you, and the life that you ought to be living.”

~ Joseph Campbell, Writer and Lecturer

as I approach the almost one year mark since launching ‘the healthy ginger’ I can’t help but feel so fortunate to be able to follow my “bliss”.

I know that we may not all feel this absolute compassion towards our jobs…but I hope that you will find bliss in other aspects of your life!

bliss will represent different things to different people but I hope you are able to find more bliss in the people you surround yourself with or simply in how you choose to spend your free time.

I challenge you to find ways to bring more bliss into your world today, tomorrow and always!

I will leave you with a little blissful inspiration….

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I would love to know…what brings you bliss? please share friends. 

wishing you a blissful + beautiful tuesday

I have been mostly “unplugged” the last week and to be honest, it has felt really great! as I mentioned last week, the husband and I were in NYC for a couple of days before moving back to canada on friday.

love NYC

our baby-moon in the city was a total success! we were able see some friends, indulge in some fabulous meals, and log lots of walking time through the city.

then we went from NYC back to Syracuse where we had the task of packing. I’m not sure how it always manages to happen, but we go home with {way} more than we arrived with. luckily my in-laws were sweet enough and came to pick up a truck load of our stuff. thank goodness! we still just barely got everything packed up ….and had to ship several other items. BUT we made it home…

this was the view from all angles ….

I took a break from unpacking on saturday and headed to Toronto for the evening to celebrate my amazing cousin’s bachelorette party. I am honoured to be standing up in her wedding and we had an absolute blast! it was another excuse to get dressed up, throw on some heels and dance the night away

I’m pretty sure this little babe is going to have some sick moves when he/she arrives …

 my gorgeous cousins – including the bride-to-be

the whole group

it was such a great night out but I am back to unpacking + organizing now. moving home at the end of a hockey season means that is officially summer! there is still lots to do before our sweet babe arrives, but we’re getting there! next up is the nursery

breakfast this morning, was prepared in my own kitchen! we have been doing a lot of dining out the last couple weeks so despite it’s simplicity, this homemade creating tasted divine.

warm water + lemon (in a happy yellow mug) followed by greek yogurt + chia seeds + berries + granola + cinnamon deliciousness.

I have some more grocery shopping to do today as I re-stock my kitchen, so more recipes to come this week! I am also stoked to get to the stratford farmer’s market + slow food market this weekend to grab even more yummy local treats.

until next time – have a wonderful monday friends!

but before we go home – we are heading to NYC for a couple of days and I am so excited! we are considering this our “baby-moon” aka last vacation sans baby.

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this summer {for obvious reasons} will be quite a bit different. I am looking forward to getting home and settled before baby bell arrives. I think that’s the “nesting” phase that most people refer to ….

but needless to say it has been another season filled with ups + downs and I am so grateful for the new friends and experiences we were blessed with through the last 7 months.

I hope to bring you at least one update from NYC….

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next week will include more recipes + healthy goodness as I get settled back in Canada and get back into my kitchen : )

here is a little challenge for your week …

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easy right? good luck with your karma challenge.

PS. as my due date gets closer I only have a few more nutrition + lifestyle coaching sessions left so if you are interested, please contact me if you want to see a bit more about what my clients have to say about their experiences then read this and for any further questions don’t hesitate to ask. I plan on taking a bit of time off after our sweet babe arrives but I look forward to helping you reach your gorgeous + glowing potential so if you are looking to make some fabulous spring + summer changes make sure you contact me now!

now back to packing…..

have a great day friends

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life IS a party right? instead of those “other” shots masterfully concocted by a bartender at your favourite establishment…why not start your day with a shot of chia fresca.

if you have been following my blog you know by now that I include chia in lots of different recipes. I love love love chia! a chia fresca shot is a super easy way to add a super dose of super-chia-powers to your day!

chia seeds are something I always recommend my clients start integrating into their daily diet. it is loaded with good fats (omega’s), protein, fibre, iron + calcium. unlike flax seeds there is no need to grind these little suckers up, and they are so absolutely versatile. you can add them to smoothies, breakfast cereals (such as oatmeal), salads, etc.

I had never heard of a chia fresca until a few months ago when a friend of mine shared her recipe for this super-power morning shot that she guaranteed me, tasted good + gave her lots of gorgeous energy.

it is believed that chia seeds have been around since 3500 B.C. that’s a long time ago. it was part of native american’s diets in central america and has been documented as being used by the Aztec + Mayans and is said to have been used by warriors for energy + endurance. the word “chia” means strength in Mayan.

you can read here, here + here for a bit more information on these healthy little seeds.

Ingredients:

• 1 tbsp chia seeds
• 2 tbsp pure, filtered water
• juice of 1/2 a lemon OR lime
• option: a little sprinkle of stevia

Method:

1. mix all the ingredients in a cup OR shot glass.
2. let stand for a few minutes to allow the mixture to become gel-like.
3. shoot it!

this chia fresca will make you feel like a warrior! I especially love having it in the morning before a workout for some great energy. chia seeds can be purchased at health food stores + most grocery stores.

have a fabulous weekend everyone and let me know what you think of the chia fresca!

okay wow. we are in the single-digit-week  count down now! the last photo’s I posted were at 27 weeks and this amazing little baby is growing week by week.

the view at 31 weeks

I feel so absolutely ready to meet this baby! but I am sure as most women will confess, the thought of the actual labour + delivery is a little too much to handle at times. every time I feel my heart + mind begin to race thinking about labour/delivery I try to focus on the end result and the fact that women around the world have been doing this for centuries! it also helps to take some deep yoga breaths

some here are a few of my observations + random thoughts at 31 weeks ….

• there is a lot of movement now. most mom’s have warned me to really enjoy this because it is one of the things they seem to miss the most about being pregnant. it is such a wicked and comforting feeling.
• my 28 + 30 weeks appointments went really well. the baby is growing + so is my tummy. as of this week I am up 19 lbs and the baby weighs approximately 3 lbs at this point – just crazy!
• loved meeting with my midwife yesterday. she really is amazing and put my mind at ease during our 45 minute chat.
• the husband and I really enjoy getting weekly updates from babycenter.org delivered to our inbox. each email includes just enough information including what development stage the baby is at, it’s approximate size (we’re talking fruits + vegetables …too fun) which this week is about the weight of four naval oranges. it is also so great for the dad-to-be as well as it describes what the mom is experiencing week by week. I would highly recommend using this if you are or become pregnant
• I have been a bit more tired the last couple of weeks which has resulted in some magical afternoon siesta’s….
• workouts are still going pretty great. love sweating it out a bit doing some cardio and I can’t get enough stretching/yoga. I probably get to the gym about 3 times a week right now which feels just right.
• the babe + I went clubbing. I was in Niagara Falls for a girlfriends bachelorette a couple weeks ago and had a blast! it actually felt really great to get dressed up and throw some heels on!
• food: no real cravings at this point. I had my fill of goodies at the bachelorette weekend so I am just focusing on eating a bit more in terms of calories as this baby continues to grow in the last trimester. I have also felt the need for a bit more animal protein which I could hardly even look at the first couple of months.
• oh my goodness, my birthday spa day present that I used a couple weeks ago was SO necessary! the manicure, pedicure, facial + pregnancy massage were such a treat! thank you hubs
• I seem to be clumsily underestimating the size of my {growing) tummy. I tend to run into things and attempt to squeeze through places that a pregnant belly apparently has no place squeezing through. my husband witnessed one of these mishaps when I ended up wedged between the fridge door + kitchen counter…. ouch! the up-side I have a little table for my tea cup at night when relaxing on the couch
• I am just a wee bit sad about my dwindling wardrobe. most jeans are now out + packed away and I am essentially living in lululemon, long tank tops from Target and a couple new dresses + skirts that I bought from H&M and Pea in the Pod. 
• what I’m missing the most at this point is hot yoga …. but let’s be serious this is certainly worth it  
• to do list in the coming weeks: I ordered some books that came highly recommended by some wonderful people and I am on a mission to read them before the baby arrives.

following our 30 week doctors appointment (I will be including a little pregnancy update to on the blog this week ) we both realized how fast our due date is arriving and that there are a few things we still need to figure out as well as purchase. to be honest, I am mostly concerned about having a car seat and some diapers ….

while the plan is to have the baby in Canada at the end of the season, this ultimately depends on how long the playoffs last and perhaps more importantly, when the baby decides to join us. I plan on visiting my midwife, naturopath + pre-registering at the hospital as well as purchasing a few items so that we are (mostly) ready…. just in case.

but before I head home I want to share some avocado love – this time in the form of guacamole! before friday’s first playoff game we did some tailgating. it was a gorgeous warm and sunny evening to be outside and enjoy good eats, drinks + company.

this was my contribution to our little soiree – delicious {+ healthy} guacamole.

Ingredients:

note:these amounts are based on the batch that I made but obviously feel free to adjust.

• 5 avocados
• juice of 2 limes
• 1 tomato
• 1/8 cup cup red onion
• handful of fresh cilantro
• dash of red chili flakes
• 1-2 cloves of garlic
• sea salt + pepper (to taste)

Method:

1. cut, peel + pit your avocados. place the flesh from all of the avocados into a small bowl. using a fork mash the avocados until they reach your desired consistency. I prefer mine to be a little chunky.
2. dice the tomatoes and mince the garlic + red onion.
3. add the juice of your limes, tomatoes, red onion, garlic, red chili flakes, cilantro, sea salt + pepper to the avocados and combine well.
4. serve with whatever you love to dip into your guacamole!

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I hope you are as excited about today as I am

have a great monday!

I usually always order vegetarian sushi anyways, but certainly enjoy a good dose of sashimi. people often think that sushi is a healthy option, and I’m not here to burst anyone’s bubble but….the sushi that most north american’s tend to consume certainly airs more on the side of UNhealthy vs. healthy. deep fried, tempura, cream cheese, spicy mayo, white rice and lots of soy sauce…. not necessarily beauty food per say.

while moderation is fine, why not make some of your very own sushi at home that is much more nutritious.

instead of white rice I used nutrient dense quinoa. fresh raw veggies. and braggs amino liquids or tarmari that are better options than sodium laden soy sauce.

Ingredients:

• nori wraps
• quinoa (I had mine pre-cooked which made this a very easy meal to prepare)
• carrots
• red bell pepper
• avocado
• other options: cucumber, avocado, shiitake mushrooms (sautéed + cooled), red cabbage …. the options are endless really.
• option: if you don’t have any quinoa you could also substitute brown rice which is still a much better option than white rice
• sesame seeds
• a bit of water in a small bowl to help seal your rolls
• materials: optional is a bamboo mat that you can affordably purchase at your local grocery or health food store to help roll each sushi roll

ingredients + method for dressing to be added to your quinoa/rice:

• 2 tbsp tahini
• 2 tbsp rice vinegar
• 1 tbsp agave nectar

Method:

1. prepare the dressing mixture to be added to your quinoa. add all ingredients to a small bowl + combine. pour over the quinoa and mix well.
2. chop your vegetables or whatever you are using to fill your sushi rolls into small pieces (julienne style).
3. now you are ready to assemble! lay a nori wrap on your bamboo mat if you are using one.
4. spread your quinoa on a nori wrap, leaving about an inch around the perimeter of the wrap.
5. on the left or right side of your wrap that now has the quinoa mixture on it, add a layer of your veggies.
6. using your mat OR just your magical hands roll the nori over the layered veggies to start a roll. roll the entire wrap as tightly as you can and then using a bit of water on your fingers, rub some water on the nori wrap to seal the roll.
7. set aside and continue rolling!

you can let these sit for a few moments in the fridge before cutting if you wish OR enjoy ASAP like I did. it helps to have a sharp knife to cut your rolls into pieces. and you can even make a hand roll like you see I did.

voila! tasty, healthy + super affordable sushi that you can make yourself.

I am in love with this quote that I read today ….

“There’s no need to wait for the bad things to be over. Change now. Love now. Live now. Don’t wait for people to give you permission to live, because they won’t.”

~ Kris Carr, Author

amen Miss Carr. think of the power you have today to start changing right NOW!?! believe and know that you are worth it!

sending you much love + the power to make some changes today!