Spring Roll Stir-fry Bowl! 

I always seem to have left over meat that I need to get eaten! Whether it is chicken, a roast beef pork chop or eggs.  It can be tossed in with this vegetable combo and be very satisfying and healthy! 

What you need – 

1 cup of shredded cabbage 

1/4 cup shredded carrot

1-2 cups baby spinach 

(1-2 cups of Bok choy would be fabulous too) 

1 cup steamed broccoli cut into bite sizes

2 tbs of fresh cilantro cilantro

1 tbs olive oil 

1/4 cup cashews 

Salt and pepper 

Add 3oz protein, I use whatever left overs I have, chicken diced up or use pork, steak or bacon!

Heat olive oil in a large pan over medium heat. Add all the ingredients, stirring frequently. It doesn’t take long, maybe 3 -5 minutes till everything is heated through. 

Add a sprinkle of salt and pepper or your favourite seasoning and voila! 

Serves 2 or one of me 😉

Enjoy. 

▪️▪️▪️▪️▪️▪️▪️▪️▪️

I found this Asian inspired salad kit at Costco that consists of cabbage, carrot and cilantro if you are feeling a tad lazy like me. (I just didn’t use the dressing kit for this meal)

Thinking about doing a Whole30? …here is my take on it. 

Before I did my first Whole30, I was terrified! All the stories I had read online and with friends made me question if it was all worth it. The list of detox symptoms and crazy feelings didn’t leave me excited and jumping for joy to start. But I knew I needed to jump in with both feet, because I needed to get a grip on my health, needed a better understanding of food and what food was doing to me, and to discover how it was making me feel. Of course I wanted to lose some weight and to figure out a healthy food balance, too.

I knew there was something in my diet that was giving me bloat, mood swings and weight gain. Obviously the candy and chips was a big part of it, but I needed to learn what MY body wanted and what would make it run better. I figured, it’s only 30 days, I can do ANYTHING for 30 days.

I Instagrammed the shit out of the subject and joined a Facebook Whole30 group. I learned the hard way that there are some tough Whole30 divas that don’t want to hear about your banana and egg concoction because it breaks the rules. BEWARE: not everyone is on the same journey. I don’t follow all the rules of life so why would I doing this! 🤷🏻‍♀️

Everything was compliant in my books, and I left that group soon after to join another W30 Facebook group that had kind gentle souls who didn’t pass judgment. 

The weekend before my Monday Whole30 Day 1, I prepped and cleaned and prepped and cleaned, I listed and made a menu. Got my hubby in on it too! Gahhh, it’s a lot of work, but being prepared brings you peace when that sugar dragon appears. 


Day 1, 2, 3 and 4 were surprisingly easy and exciting. I felt in control and had all my meals ready; I had the plan! Well, Day 5 rolled around, and look the fook out! I woke up with a raging headache and attitude! I would have eaten anything sugary to make my dragon go back to sleep. Sugar is a crazy drug and I definitely felt the urge of it, so scary! 


I had a few days of fighting the demands. I had a lot of alone time, walks, hot baths. I went to bed super early every night. By day 15 I was on track, super bored of food and wanted my life back. I made no plans with friends, I didn’t want to be put in any situation that would lead me to “failing”. 

When I reached Day 30, I felt pretty bad ass. I felt so good and people noticed the difference. My skin felt better, I slept better, my insides functioned better, I was nice to my kids! I told EVERYBODY that would listen to read Whole30 and to give it a try. I just felt amazing. 

Whole30 is not a forever thing and I don’t recommend you do many full rounds but a 5-10 day reset every couple months is very helpful to clean it up if you’ve fallen. It always reminds me how great I feel when my body has the right ingredients to work. 

Whole30 was a life changer and I will forever cook this way and lean towards the foods my body craves. 

So, if you are planning your first Whole30, keep it simple!, plan to be bored and miserable for many days of it but keep in mind that it is ONLY 30 days and it’s only food. 

My simple menu consisted mostly of the below. I would stir fry it or make it into a salads. I would purchase fresh herbs to make it flavourful. 

▪️coconut milk and cream (in my tea, coffee, curry, soups)

▪️shredded chicken 

▪️flank steaks 

▪️cut up raw veggies, steamed and or roasted veggies

▪️ sweet potato hash or just noodles sweet potato 

▪️avocado/guacamole 

▪️ Nuts. Lots of nuts!! 

▪️hard boiled eggs (so many eggs in all forms)

▪️baby spinach was added to EVERYTHING

▪️chunky tuna salad with all the veggies was a winner at least 3x a week.

▪️pickles!!! 


I had the Whole30 shopping list on my refrigerator to remind myself what I could have.  I felt like if I just ate whole foods, I was safe with no added crappy ingredients, but I always read the labels of canned or boxed items. Also, when it came to meats, even though I couldn’t afford to buy all organic and free-range this and that, I bought the best that I could afford. 

Don’t overthink it, keep it simple, and remember to be kind. 🤗😂

Good luck 😉 

Running Tips – getting started. 


If you are gearing up for your first 5k or half marathon there are a few  things that I need to share with you. If I knew these things before I started running it would of made my journey a whole lot easier. 

First, let’s talk shoes! 


Please please pleeeease get fitted for a proper pair of running shoes, non of these Walmart trainers. Go to a running store and they’ll narrow it down to the right shoe that’s best for you. They’ll analyze your running style and foot strike.  To be honest, it is trial and error to find the perfect shoe and that will happen over time but start with a recommendation from a pro. All shoes will feel amazing in the store but the true test is after you’ve run a few miles in them.  Use a treadmill, so if the shoes don’t cut it, you can rerun them. Most stores will not return them if worn outdoors. After a few years I’ve figured out that I’m a Saucony girl all the way. 

Training schedule 

Find a training schedule or join a clinic that fits with your needs and goals. If you’re not new at this running thing but want to train for a race, you can get print one off from google! Most training programs for any distance are 12 weeks long. Read the entire schedule and look at your life and see how this fits in. Plan it, schedule it and get pumped to start. Realistically there WILL be interruptions during this 12 week period. People get sick, other obligations need to fit in too. Life happens! Also, don’t over do it. The training schedule is designed to build your strength and endurance. Trust the training and don’t do more then it suggests or your setting yourself up for injury.

Find a buddy system

These buddies will be your lifeline. They’ll push you and encourage you, they’ll set their alarms and meet you on those cold early mornings, they’ll hold your water belt when you need to pee.  If people are depending on you, you won’t let them down and vise versa. The buddy system saved me during our cold winter training mornings. Accountability is a must! 


Let’s talk about chafing, shall we!!!!


Chaffing is a serious pain in the ass…. literally. There is nothing worse then coming home from a run, peeling off your schweddy clothes and stepping into a warm shower and get hit with that sting, it’s like a jelly fish wrapped itself around you and stung you in all the privates. I learned quickly that Vaseline was my best friend. I put that jelly on all my lady bits. I’ve narrowed it down, for me anything over 12k requires Vaseline. The chafe heals quickly but if you keep chafing in the same spot, over time you’ll have a nice red scar. So, Glide or good old fashion Vaseline in all those tender areas. You’ll figure it out 😉 

Spend your money on good quality gear. If you buy good quality it will last and you won’t need to replace it for along time Every year I invest in one good peice, I now own a good pair of winter weight leggings, lighter spring fall leggings, one good pair of capris and shorts. I can’t stand clothing that bunches(chafing) or always needing pulling up. You want your clothing to work as it should. My once a year big spending goes to LuLu Lemon for all my leggings. My tops are off the sales racks at the running stores, The GapFit or Joe Fresh here in Canada. Always always get it on sale because I find running clothing is very over priced. 
At first you’ll find yourself very tired after your training runs, take a power nap. This tired feeling does go away as your body gets stronger.  Listen to your body and rest after each run and be sure to fuel your body with what it needs. I like a nice carb and high protein meal after each run. I’m also 42 years young so naps are a daily business around here. 

Lastly, don’t forget to have fun. Running is supposed to be joyful, it’s active meditation, therapy and an amazing calorie burner. It’s not easy out there but once you find your rhythm you’ll feel so good. Just don’t give up, trust your training. You’ll get stronger and most runs will feel amazing. I say that because some really suck but the hard runs are what gets you stronger physically and mostly mentally. You are training your body but always training your mind to tolerate the “pain”. 

Your body is capable of amazing things and you are stronger then you think. Your mind will try talk you down and tell you to stop, but just keep going, if only for one more minute. Mind over matter sista. 


Let’s go!! 

Chicken Stew

This is a family favourite and it’s full of clean ingredients. No artificial flavours and chemicals like the canned or store bought. It’s so easy to make, so why wouldn’t you?

What you’ll need-

(Cut all ingredients to bite size)  

6 small yellow potatoes 

4 chicken breasts (about 3 cups)

4 celery stalks

3 large carrots (about 3 cups)

2 small onions 

1 cup green beans

1 cup corn (optional)

2 boxes of chicken broth (946 ml box)

2ish tbs olive oil for sautéing the veggies 

2ish tbs olive oil for browning the chicken 

4 tbs flour of your choice I used all purpose flour  (making a slurry at the end to thicken )

1-2 tbs Basil

2-3 tsp Sage

2-3 tsp Garlic salt

2-3 tbs Dry Parsley 

Sea salt (add for taste)

⚪️ First, heat olive oil in a deep large pot, sauté all veggies  (except  green beans)

⚪️⚪️ In a separate pan, heat olive oil and brown the chicken. Sprinkle with salt while cooking. 

⚪️⚪️⚪️ Add the browned chicken to the large pot along with the chicken broth and all the spices and simmer for 60 minutes or till all the veggies are soft. Add the green beans to the pot for the last 10 minutes (green beans can get mushy  if over cooked) 

⚪️⚪️⚪️⚪️ Make your slurry and add to the pot and stir till thickened. 

Add the flour of your choice to a bowl and measure 1 cup of the simmered broth to the flour and whisk till blended. Add to the large pot and stir, the broth should thicken. You may add more flour to the pot of you feel it needs more thickening. (You could also use corn starch)

⚪️⚪️⚪️⚪️⚪️ Give your stew a taste, if you feel it needs more of the above spices, add and store at this point. 

Tip:

(Make a slurry- Measure out the flour into a small bowl – use one tablespoon to thicken a small amount of sauce or up to four tablespoons for a big bowl of soup. Add a cup or so of the hot cooking broth to the flour and whisk until they’re completely combined. This is your slurry)

Enjoy!