Energy Balls with dates & almonds 1 cup almonds 1/2 cup shredded no sugar coconut 1 cup of pitted dates 1 tbsp coconut oil 1/2 tsp sea salt 1/2 tsp vanilla 1/2 tsp cinnamon 1/4 tsp nutmeg Optional: Cranberries, Walnuts & Sunflower Seeds In a food processor blend together the almonds and shredded coconut. Add in the rest of the ingredients and pulse for 30-60 seconds until it is well blended and sticky. If adding Dark Chocolate Chips add them at the end and pulse lightly. Roll into 1 inch balls using a tablespoon. If too dry add another date and blend some more. PutRead More →

Ingredients: 1 Small Cauliflower head 1 Cup of shredded cheese 1/2 onion finely chopped 1 egg bunch of chopped parsley or coriander 1 cup panko bread crumbs pinch of each salt/pepper/garlic powder and paprika Next: Steam cauliflower until super soft.  Set aside to cool In a large bowl mix all the above ingredients (minus the cauliflower) Once the cauliflower has cooled mash it with a fork and add to the wet mixture. (you might need to add more bread crumbs). Form into balls and bake at 400 degrees in the oven for 20-25 minutes until golden.Read More →

  FAST & EASY nutritious meal. Plus you can freeze it! Saute the following: 1 large onion diced 3 cloves garlic minced 2 tbsp. fresh ginger minced 2 tbsp curry powder 1/2 tsp red chilli flakes optional: add diced carrots or red peppers Next Add: 5 cups no salt vegetable or chicken broth (add more if needed or some water) 1 small can coconut milk 1 cup diced fresh tomatoes (canned worked well too) 1.5 cups dry red/orange lentils Bring to a boil for 20-30 minutes.  Add: Chopped kale or spinach then cook for a few more minutes. Top with fresh cilantro  Read More →

Place Salmon fillets in a large bowl and cover with marinade in the fridge for a minimum of 30 minutes Salmon Marinade 3 tablespoon vegetable oil 1/3 cup soya sauce 1/4 cup brown sugar 1/4 cup water 3 cloves garlic chopped Pinch of salt pepper, cayenne or red pepper flakes While Salmon is marinading cook your brown rice. Next warm your frying pan add olive oil,  carrots, snap peas, edamame beans, corn, peppers (basically any veggie you like) and cook for about 10 mins. In a separate pan fry the salmon for about 5 minutes on each side. Place rice in a bowel, add cookedRead More →

Try these for a healthy alternative dinner. Chicken/Turkey Meatballs  These meatballs are great in a pita with chopped tomatoes and cucumbers and Cilantro Mint Sauce (see below).   Ingredients for Meatballs 2 Lb ground chicken (or 1lb each of chicken & turkey) 1 egg yolk 1 onion diced 1/4 cup minced ginger 4 garlic cloves minced 1 tsp cumin  1 tsp ground pepper 1 tsp garam masala 1 tsp turmeric 1/4 cup minced cilantro good pinch of cayenne pepper 2 tsp salt Mix all ingredients together and form into 1-2 inch meat balls. Pre-heat oven to 375 degrees.  Bake in oven for approximately 20 minutesRead More →

On September 4th, 2018   Free healthy eating talk by Zannat Reza, holistic dietitian, Founder of thrive360. followed by: Free Speed Walk Toronto refresher/intro walking class Come for a presentation by Holistic Dietitian Zannat Reza, Founder of Thrive360. Zannat has been featured on Canada AM, CBC News, Breakfast Television and at many other events. She will be sharing with us healthy eating tips and answer questions you may have about nutrition. Presentation starts at 6:30 p.m. (please try to arrive by 6:20 p.m.). Following Zannat’s presentation will be a refresher/intro Speed Walk Toronto class in the neighbourhood focusing on proper walking form. EVERYONE WELCOME. BRING A FRIEND. FriendRead More →

Today I hope you found some outdoor stairs to tackle (or a hill) to incorporate into your walk. Besides focusing on improving cardio this also helps build your core muscles. Finding it hard to know if you are getting in a 3-5km walk. Try using Googlemaps to measure out a route in your neighbourhood or use a pedometer device like a Fitbit or an app on your phone.  Personally my fitbit keeps me motivated but, I also often like to map out a loop around a pond or through a park to give me a destination to reach. Did anyone join you on your walkRead More →

I hope you had a chance to go for a walk yesterday and to get your heart rate up for at least 10 minutes during your walk. Yesterday I suggested you try walk vigorously for 2 minutes followed by a short break then repeat this for 10 minutes of your walk – this technique is referred to as HIT (high-intensity interval training – quick intense bursts of exercise followed by short recovery periods). Yesterday I encouraged you to try to do a plank a few times during your walk and today I hope you’ll add in some SQUATS (plus your plank). Check my Instagram accountRead More →

Walking is the best low impact exercise that almost anyone can do. You don’t need a gym membership or fancy tools. Heard of “Runner’s High”?  Walking can give you a “Walking High” too. As we walk our brain releases “happy” chemicals like serotonin and dopamine. These chemicals help lift your mood during and after your workout. Need more convincing of the benefits of walking? Here are a few more benefits of outdoor walking: Improves your mood Strengthens your bones and muscles (protects you from osteoporosis) Improves your balance and co-ordination Helps to maintain healthy weight Walking outside exposes you to the sun prompting your bodyRead More →

Hello, This coming Sunday, February 26th, 2017 is the next “last Sunday of the month walk”. We will once again meet 8:30am outside Timothy’s at Bloor/Armadale for an 8-10km walk (with the option to do a longer walk). This is open to anyone, you do not have to be registered presently to join us. You are welcome to bring friends and family for the walk followed by a coffee at Timothy’s. Reminder that the new Speed Walk Toronto 2 & 4 month sessions start March 2nd, 2017. If your schedule does not permit you to sign up for a session but you would like toRead More →