Fit Tips

Pumpkin Oatmeal Cookies

Pumpkin Oatmeal Cookies


1 cups whole wheat flour

1 tsp baking soda

1 TBSP ground cinnamon

1 tsp pumpkin spice*

1/2 tsp salt

1 cup old fashioned oats

1 cup unsalted butter, melted

1/4 cup dark molasses

3/4 cup brown sugar (or light)

1 egg yolk

3/4 cup pumpkin puree

1 tsp vanilla extract

1 and 1/2 cups total add-ins (chocolate chips, dried cranberries, pumpkin seeds, pecans, white chocolate or a combination.)

*If you don’t have pumpkin spice, put 1/4 tsp ground ginger, 1/4 tsp allspice, 1/2 tsp nutmeg



Preheat oven to 350F degrees.  Line two baking sheets with parchment paper.

In a large bowl, mix the flour, baking soda, cinnamon, pumpkin spice, and salt.  Mix in the oats.

In a separate bowl, whisk together the melted butter, molasses, brown sugar.  Once combined, whisk in the egg yolk.  Mix in the pumpkin and vanilla until combined completely.

Add the wet ingredients and gently mix.  The dough will be thick, heavy and sticky.  Keep mixing until just combined, no more.  Fold in your add-ins.

Scoop cookie dough onto prepared baking sheets, about 2 Tablespoons of dough per cookie.  Slightly flatten to help the cookie spread in the oven.

Bake cookies for 13-15 minutes until lightly browned on the edges and still appearing soft in the centres.

Store in an airtight container.  Enjoy!

Green (Goddess!) Smoothie

Good Morning and Happy Friday!  I thought I would share one of my favourite breakfast recipes (from Cheryl Wahl’s “Eat Real Food” Cleanse)…

Green (Goddess!) Smoothie

Basic green smoothie template:

1/4 c avocado

1 cup of chopped fresh or frozen fruit (pear is a great seasonal hypoallergenic choice)

A generous handful of dark leafy greens (kale, baby spinach, chard, romaine, mixed baby greens, celery)

2 cups of water


Then you add some extras:

Flavourings: cinnamon, ginger, vanilla bean powder, cocoa carob powder

Super foods: spirulina or other green powders, macs powder, goji berries

Fiber: ground flaxseed, chia seed

Protein: hemp seeds

Creamy goodness: natural nut/seed butter

Sweetners: stevia leaf powder, raw honey



8 ways to cut those calories

Article from Map My Fitness

8 ways to cut those calories

Regardless of what you hear from dieting websites, marketers, or infomercials, losing the pounds is not an easy mission. Whether your goal is to really shed substantial weight, or shake those last few pounds, some little tricks of the trade out there can help you tackle those calories without your stomach noticing.

After reading through many of these clever ‘bite-sized’ strategies from the health gurus at Health.comHuffington Post, and, we chose our favorite ways to cut calories and burn a few more each day.

1. Step Away From the Nuts

Especially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say. Nuts have heart-healthy fats, but they’re also high in calories: 1 handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; 3 handfuls have 525. Cut out nuts altogether and save more than 500 calories. Can’t resist ’em? Eat pistachios: 2 handfuls are just 159 calories, and the shelling will slow down your munching.

2. Don’t Eat in Front of the TV

You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.

3. Limit Salad Toppings

A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.

4. Use Smaller Plates

Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories. You won’t feel any less full, either, researchers say.

5. Count Your Chips (and Crackers)

No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip confession?) A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to 1 serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save 1,120 calories.

6. Serve and Sit

Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.

7. Skinny Up Cocktails

Syrups, sour mix, sugary fruit juices, and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories. Order drinks mixed with club soda, tonic water, cranberry juice, or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.

8. Don’t Clean Your Plate

Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet. Save what’s remaining as leftovers for a yummy lunch the next day. If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.

*Calories above are based on a 140-150 lb. person

Home Workout Routine

Despite the fact that working out in a group fitness class or with a personal trainer can be very motivating, there are times when it is just more convenient to work out at home. There are plenty of great fitness videos that lead you through challenging workouts, but if working out to a video just isn’t your thing, here’s a home workout routine you can try on your own. Ask a buddy or a family member to join you to keep you focused.

Warm-up: 5-6 min

  • 2 min jog on the spot
  • 1 min knees up
  • 1 min heels to your bum
  • 1 min jump jacks
  • 1 min skip or heel digs

Interval Training

1 min strength/1 min cardio

Pick 12 exercises repeat 2 -3x

Ideas for cardio:run on the spot, jump jacks, jump jack squats, BURPEES (hint hint-best exercise), Mountain climbers…etc.

Ideas for lower body:Squats, flute raises, alternating lunges, curtsy lunge

Ideas for upper body/core conditioning:Push ups, plank, plank forward arm and row, dips, side planks, pull ups (if you have a bar to hang from).

Core training: Crunches, side crunches, plank hip drops, scissor kicks…the possibilities are endless!!

*Hint – any of you have a kids playground at home?  Look to see if you can use it for your outdoor workout at home, or go to the park and use the playground there.

Cool Down:

Make sure you walk around after your workout to get a proper cool down option to do some walking lunges and/or walking kicking opposite arms to legs. Finally, don’t forget to stretch!

I hope this motivates you to try something on your own!