Browsing Category



More delicious recipes Ive tried and want to share!

January 22, 2019

Hey everyone! :)

Ok so here are the recipes of the food I posted in my Insta stories last week that a lot of you have been waiting for. Seriously, all of them are SO good! One of my favourite things to do is cook and try new recipes so Im always searching for new ideas and things to make in every category, breakfast, lunch, dinner, snacks, croc pots etc.

Lets get to the ones I made last week,


#1. Meatballs


These are just too easy and too good not to make. I don’t really follow any recipe for these ones I just add what I want and test it out. This last time I did, ground beef and ground pork (1 lb of each) Pork has a lot of flavour so I like to add that in but you could do all beef, or even chicken or turkey meatballs too! In my last batch I added:

-salt and pep

-garlic powder

-onion flakes

-a dash or two of soya sauce and maybe a couple dashes of other random sauces/flavours I have in my fridge.

-1 egg


-and you can add some spinach and/or parsley as well

**Mix it all together, take a small spoonful and shape them in the size you want. Place them on parchment paper on a baking sheet and cook at 350-400 (depending on your stove) for 15mins!

The keep their shape, super flavourful and you can add them to a sauce, eat them on their own, feed them to your little ones. Its a win with the whole fam!


#2. Tuscan Chicken


So many of you were asking about this one and it was a hit!


  • 6 – 8 skinless, bone-in chicken thighs ( I actually used 4-5 boneless)
  • 1 tablespoon olive oil or butter
  • 6 cloves garlic, minced
  • 1 cup heavy cream
  • 1/3 cup (80ml) chicken broth
  • 3/4 cup grated parmesan cheese
  • 1 tablespoon Italian seasoning
  • 1 teaspoon rushed red chili pepper flakes,  optional
  • Sea salt and fresh cracked black pepper
  • 1/2 cup Sun-dried tomatoes (chopped)
  • 2 cup Spinach (chopped, packed)


1. Heat oil or butter in a medium saucepan over medium heat. Add garlic and saute for about a minute, until fragrant.

2. Add the cream and chicken broth. Bring to a gentle simmer, then set heat to low and simmer for about 10 minutes. The sauce should thicken enough to coat the back of a spoon.

3. Meanwhile, place the chicken at the bottom of your slow cooker. Season lightly with Italian seasoning, crushed red chili pepper flakes, sea salt, and black pepper. Top with sun-dried tomatoes.

4. When the cream sauce is ready, lower the heat and whisk in the Parmesan cheese, little by little until smooth. Adjust seasoning if as needed.

5. Pour the cream sauce evenly over the chicken thighs in the slow cooker. Try to get as much sauce as possible on top of the chicken and less on the bottom.

6. Cook for 3-4 hours on HIGH or 6-8 hours on LOW. When cooking time is over, remove gently the chicken from the slow cooker and set aside.

7. Turn the slow cooker on HIGH, if it isn’t already. Add the chopped spinach and stir for a few minutes, until the spinach wilts.

8. Return the chicken to the slow cooker, and spoon the liquid, spinach and sun-dried tomatoes on top, or just pour them over the chicken when serving. Serve the slow cooker Tuscan chicken over zucchini noodles or cauliflower rice for Keto and low carb diet, or rice, couscous, or pasta for non-Keto. Enjoy!

Note: Cooking garlic, cream, broth, and parmesan in the pan ensure the cream is well infused with garlic and stays smooth. If you don’t want to prepare the cream sauce on the side, you can put everything into the slow cooker and give it a quick stir before cooking.


#3. Strawberry Banana Chocolate Chip Oatmeal Bake


This one was amazing. It wasn’t super sweet or heavy (which can be kind of a bad thing because you could eat the whole loaf in one sitting) and I didn’t have any strawberries when I made it so I used blueberries instead. It takes about 10mins to prep (no time) and 35 mins in the oven. Easy Peasy.


  • 1 cup mashed banana
  • 2 eggs
  • 1 ½ cups Almond Breeze unsweetened vanilla almondmilk
  • 2 tablespoons melted and cooled coconut oil, melted butter or melted ghee
  • 1 teaspoon vanilla extract
  • 2 ½ cups old fashioned rolled oats, gluten free if desired
  • 1 teaspoon baking powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt
  • ¾ cup diced strawberries
  • ⅓ cup mini chocolate chips, dairy free if desired


  1. Preheat oven to 350 degrees F. Spray a 9×9 pan with nonstick cooking spray.
  2. In a large bowl mix together mashed banana, eggs, Almond Breeze almondmilk, coconut oil and vanilla until mostly smooth. Next add in rolled oats, baking powder, cinnamon and salt until well combined. Finally gently fold in strawberries and chocolate chips.
  3. Pour mixture into prepared pan and bake for 25-35 minutes until edges start to become slightly golden brown. Serve warm with a tablespoon of almond butter.

Hope you enjoy them and it inspires you to try some new things in the kitchen :)

-Peace, Love & SimplyB

Eat-It, Live & Love-It, Move-It

If losing weight is one of your goals for 2019 this is for you.

January 4, 2019


Its that time of year where people think about everything they want to change in their life, what they want to improve on and what they want to let go of.  Reflection of the past year is great, making plans and goals to move forward is powerful but sometimes people focus on the wrong solution and path to get them to where they want to be.

I think we can all guess what one if not the most popular New Years goal is—- weight loss. I LOVE helping people lose weight, feel better, gain energy and confidence and grow into the empowered and driven person that is deep inside them. That being said when most people do it on their own they automatically reference the scale, let it consume them and let it dictate their success. In reality the scale is usually causing you more stress which in fact makes it harder for you to lose weight.

Have you ever thought that the weight you need to lose might not be on the scale! Im going to give you a few things to think about before you start obsessing over your body and the extra weight you may carry. When you start to shed weigh in other areas of your life you will watch the scale go down in the most healthy, un stressful, positive way.

What does losing weight really meal to you? how is it going to make you feel? Is it really going to make everything in your life better? Is it going to make you a better person, a more successful person, a more liked person? Probably not. Is it going to make you more confident? maybe yes! BUT you know what else will make you more confident, happy, in charge and glowing?……

  • ditch the scale and focus on losing your negative mindset instead of the pounds.
  • Find AT LEAST 1 thing you love about yourself every day and recognize it. And don’t tell me there is nothing because there are lost of amazing things about you. (Refer back to the first point)
  • Instead of always thinking” I can’t have that, have to avoid that food, not allowed too, stay away from this”. Focus on having more veggies, more fruit, more protein & healthy fats. When you change your mind and words to a  more positive frame instead of the negative ones mentioned above the whole process doesn’t seem as daunting and stressful. When you consume more of the good stuff you will naturally have less of the bad stuff.
  • Instead of digging deep into your pockets to buy the next best shake out there, the “magic program” and all that other BS, dig deep into your being, into your mind and find whats really been holding you back from achieving your goals. I guarantee its not that you don’t know a burger and fries isn’t a good choice and to eat protein and veg instead. You don’t need a shake diet, a special cleanse or any other product. You need to learn your triggers, be realistic and tune into your relationship with food and with yourself! You have to address the REAL deep down issues because that is where you will make REAL, LASTING change.
  • Be active in any way! Movement is movement and any of it is good for you. Stop using time as an excuse because 10 mins is better than nothing. Not everything has to be intense and if you have the “all or nothing” mindset, you are setting yourself up for failure. When you move more, you feel better, when you feel better you want to eat healthier, the healthier you eat the better you sleep and the more you sleep the better your life will be! At MVMTS we don’t just get people strong and healthy in the gym we touch on lifestyle and nutrition so that all areas are covered because being your best self and performing at your optimal level means doing more than just eating healthy and working out.

Losing weigh isn’t the end all be all. Being kind to yourself, loving yourself, giving your body the nourishment it deserves- those things will have a much bigger impact on your life. So I want you to think about that and change your direction of things if need be. Whats been your drive to lose weight? Get rid of the damn scale and put your energy else where. When you let a number depict your happiness, your mood and your worth its not healthy and will NOT get you to where you want to be.

You have it in you to achieve what you want, just choose the right path, keep it positive and learn to love taking care of yourself, it should be treasure and not a chore.

Peace, Love & SimplyB


Recipes you will want to try!

December 28, 2018

Hello friends,

I hope you all had a lovely Christmas/ holiday season and are settling back into routine. Lately I have been cooking a lot in my croc pot and I have a couple recipes I want to share with you!

I love being able to just throw dinner in, let it simmer, have it fill our home with a delicious smell and then voila, its ready to eat!

Last week I read a post or meme somewhere that was about recipe blogs and how the “author” or blog contributor writes a full novel before they get to the actual ingredients and directions and all people want is the damn recipes!! lol so I’ll cut to the chase and give you what you want right here.

The first one is a Broccoli Cauliflower Cheese soup…and OMG is it amazing! 



  • 3 cups broccoli florets, chopped
  • 2 cups cauliflower florets, chopped
  • 2 cloves of garlic, minced
  • 1/2 cup diced shallots
  • 1 large carrot, diced
  • 3 1/2 cups low sodium vegetable or chicken broth
  • Kosher salt, black pepper and hot sauce to taste
  • 1 cup milk, I used 1% milk
  • 6 ounces extra sharp white cheddar cheese, shredded



  1. Place the broccoli, cauliflower, carrot, shallot, garlic, salt, pepper, hot sauce and vegetable or chicken broth in the slow cooker.
  2. Stir everything together then cover with the lid and set to low.
  3. Cook for 6-8 hours or until the vegetables are very tender.
  4. Use an immersion stick blender or regular blender to purée the soup until it’s smooth.
  5. Add in the milk and cheese and blend until the cheese is melted and everything is combined.
  6. Blend in the Greek yogurt until combined and the soup is smooth.
  7. Taste for seasoning then serve.


and the second one for today is Slow Cooker Thai Peanut Chicken….drool. This is even amazing leftover and cold. You can put it on rice, noodles or even in lettuce wraps. This is definitely a go-to for me now.



  • 1 1/2 pounds boneless, skinless chicken breasts
  • 1 cup canned coconut milk
  • 3/4 cup chunky natural peanut butter
  • 4 cloves garlic, minced
  • 3 tablespoons honey
  • 3 tablespoons soy sauce
  • 2 tablespoons lime juice
  • 2 tablespoons rice wine vinegar
  • 1/2 teaspoon crushed red pepper flakes (more or less, to taste)
  • 1/3 cup chopped peanuts, for garnish
  • Fresh cilantro, chopped, for garnish
  • Rice, rice noodles, or lettuce leaves, for serving


  1. Arrange chicken breasts in the bottom of a large slow cooker. In a medium bowl, stir together coconut milk, peanut butter, garlic, honey, soy sauce, lime juice, rice wine vinegar, and red pepper flakes; mix until (mostly) smooth) Pour over chicken.
  2. Cover and cook on LOW for 3 to 5 hours (or until chicken is cooked through and tender but not overcooked, depending on the strength of your slow cooker). Reduce slow cooker temperature to WARM. Remove chicken from slow cooker, cut into chunks, and shred. Return shredded chicken to slow cooker to allow it to absorb sauce and heat through.
  3. Serve chicken and sauce over cooked white or brown rice, cooked rice noodles, or stuffed inside large lettuce leaves, as wraps. Garnish with chopped peanuts, fresh cilantro, and additional red pepper flakes, if desired

Enjoy :)


Peace, Love & Simplyb



Eat-It, Live & Love-It

How to not gain weight over the holidays

November 30, 2018

First off, you are NOT sentenced or destined to gain weight over the holidays so stop telling yourself that its normal.

How many times have you said to yourself,  “oh, its December, probably going to put on 10lbs but ill start fresh in Jan”?? That is a story you are telling yourself to make the weight gain and lack of accountability to your health seem ok…..and its not ok.

Did you know that on average people gain 5-10lbs every year around the Holidays!!? Think about what that can add up to over the years…..ya, a lot.  This time of year is supposed to be joyous and filled with love, family time and lots of gatherings but it doesn’t mean stop caring about yourself.

I love sharing the little tips that will help you make BIG differences so this post is to inspire and motivate you to keep your health, wellness and fitness at the forefront during the Christmas season!


Here are my top 5 pieces of advice to stay on track without making yourself miserable and deprived:

  1. Have a plan. Whatever that plan looks like is up to you but go into things with some guidelines, intentions and know what you want to accomplish! If its a Christmas party, have a few drinks instead of 10. Avoid the unhealthy carbs at dinner to save room for some desert. Choose the smallest plate to eat off of instead of the biggest. Going into it and just “winging it” never works, so set a plan that will allow you to still enjoy things without overdoing it and ending with regret because you ate way more than you needed to.
  2. Set a “minimum”. You are going to have days where you know you are going to be super busy from start to finish. You may already be tired and know that your usual workout is going to be extra hard to get in, you haven’t done any food prep and your co workers are all planning to go for some drinks after work and you know you will be dragged along. Instead of saying “screw it, todays a write off” set a minimum you can accomplish on those kind of days. Maybe its a 15min walk at lunch, 5 mins of stretching, making sure you drink 2-3L of water, or getting in at least 1-2 fruits and veggies instead of getting it in every meal. Something is always better than nothing so instead of totally letting go and falling off the wagon for the day, just do something small that you know will still help you go in the right direction. Its the little things that add up so even if your day isn’t perfect doesn’t mean its ruined.
  3. Learn to say no. This can be extra hard this time of year with all the extra gatherings and food going around but that doesn’t mean you HAVE to eat it. Just because someone baked it or bought it doesn’t mean you have to take your share. Learn to feel empowered in saying no and making a healthy and positive choice for your body. No one should really care if you eat that cookie or not and if they do, well they are probably just jealous that they don’t have the same self control. You could even take some home and eat it another day if you really can’t say no in the moment but never feel pressured to eat something you don’t want to.
  4. Fill your house with good, nutritious food. If your fridge is stocked with healthy food you will eat healthy food, if its filled with junk and treats…well you will eat junk and treats, its that simple. Take control and set yourself up for success. Don’t bring in the foods you know you don’t have control over so that they can sit there, tempt you, win and have you eat it all. There is enough unhealthy food temptations out there in world, don’t let them be in your house too.
  5. Stay moving. Schedule in those workouts, yoga classes, group training or however you like to move. Set them in your agenda weekly and not just in your head, on paper, like an important appointment! The more you move, the more you want to eat well, the better you eat, the better you feel, the better you feel the better you sleep, the better your results. A good workout creates an amazing ripple effect so keep it a priority. Your body mind and soul will thank you.


I hope you call take something from that that will help you be a little more aware and healthy this holiday season! Im always here full of ideas and love to help so please don’t hesitate to reach out!

Peace, Love & SimplyB