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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - Mediterranean Black Bean Pasta

    Mediterranean Black Bean Pasta

    You know, sometimes you just need to have a nice Italian pasta meal. This special pasta dish has triple the protein and is very low in starch and sugar. I was mooching around Costco last week and found an amazing new pasta that is gluten free, vegan, certified organic and low in carbohydrates. Now, if you understand what pasta is made of, you will realize this is a semi impossibility but . . . let me present Mediterranean Black Bean Pasta Bolognaise-easy quick and so delicious

    1 onion , diced 2-3 cloves garlic, minced 1 pound prime lean minced beef (organic if possible) 400 g (18 oz ) tinned diced tomatoes 1 can ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - Healthy HOLIDAY Baking

    Healthy HOLIDAY Baking

    I don’t know about you, but I think there is no nicer smell than a kitchen is that is filled with the aromas of Christmas; nutmeg, cinnamon, cloves, molasses…If you like to bake you can actually make some healthy treats when you know what ingredients to use and what to avoid. Our grocery stores are filled with baking supplies, but be aware most of them aren’t great for you. Traditional recipes call for bleached white flour, food colorings, shortenings and other unhealthy ingredients. I want you to avoid the “holiday baking display” filled with GMOs and other chemicals. You don’t have to sacrifice your health in order to enjoy a Christmas cookie!

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - FIESTA SALAD


    I made this delicious salad for a family birthday party yesterday to go with a Mexican casserole. This makes a very colourful & delicious salad to add a little zing to any meal. It would be a perfect side dish to fish tacos! It also makes a really easy lunch to take to work or school.

    1/3 cup fresh lime juice 1/4 cup olive oil 2 cloves garlic, minced
    ½ teaspoon Himalayan Pink salt ½ teaspoon freshly ground black pepper 1/8 teaspoon ground cayenne pepper 2 (15 ounce) cans black beans, rinsed and drained 1 avocado - peeled, pitted and diced 1 1/2 cups frozen corn kernels 1 ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - Summer's Bounty Soup

    Summer's Bounty Soup

    It is just beginning to cool off on the West Coast and I have a bunch of vegetables from the garden that I needed to use up. Yesterday I thought “I’ll make a soup” and throw everything in. Well, I have to say that this recipe I put together has turned out really well and we are taking it for lunches all this week. I hope you enjoy it. Feel free to add more or less spice to this soup to your taste. I think I am going to try adding some curry powder to it next time as well. Summer’s Bounty SOUP
    Makes 8 servings Ingredients
    3 tablespoon olive oil 1 onion, chopped 6 garlic cloves, minced 2 cups ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - NEW RECIPES TO BOOST YOUR ENERGY


    Eating clean can be easy, fun and totally delicious. Here’s a peek into the daily delights that eating clean has to offer. Ready to detoxify, boost your energy, feel and look your best? It all starts with the daily choice to take action. IN THE MORNING
    Drink warm water with lemon and a pinch of cayenne pepper to get your circulation going. HIGH ENERGY BREAKFAST

    (Makes 1 serving)
    ? 1 cup water or almond, hemp, or coconut milk ? 3 tablespoons pumpkin seeds ? 1 small frozen banana, sliced into 2-inch chunks ? 1 cup frozen blueberries ? 1 cup spinach ? 1 tablespoon ground flax seeds ? 1 tablespoon chia ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - CREAMY PESTO PASTA


    This Creamy Pesto Pasta is so delicious and easy to make, I bet that this may become your new summer pasta meal.

    Making zucchini noodles instead of using processed pasta is a super easy low glycemic switch that your body will thank you for. All you need is a really good spiralizer. Zucchini is low in calories and contains no cholesterol or unhealthy fats. This vegetable is also a fiber-rich option and is known to help with satiety or making you feel full longer. Adding Avocado to an Italian Pesto sauce might seem un-traditional but Avocado has so many benefits. Here’s just a few
    The monosaturated fats in Avocado are easy burned as fuel for your body
    The fat ....

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  • Curves Members Offer

    Curves Members - We are offering $99 off of membership fees at our facility for a limited time only!
    Fill out the form on the right side of the page to learn how to sign up today!

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - Spring Green Thai Curry

    Spring Green Thai Curry

    A few of my readers tell me that your favourite recipes of mine are the International ones with aromatic spices. Here is one of my favourites that I have recently created. For those of you who are vegetarian like me, or Vegan you can leave out the chicken or replace with an equal amount of firm tofu. A Wok is the easiest to cook with but a deep skillet will do a great curry as well.

    2 Tbsp Extra Virgin Olive Oil 3 gloves garlic, chopped 1 White or Yellow Onion, chopped fine 16-20 oz of filleted chicken breast ½ each of a yellow, green and red pepper Small bag of stir fried vegetables (broccoli, ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - Best ever Guacomole

    Best ever Guacomole

    Guacamole is considered one of the best loved salsas in Mexico. Avocados are of full the healthy fats (EFA’s) and have more protein than any other fruit. I have been making Guacamole for years and have tried just about every recipe imaginable in my search for the BEST flavour and texture (with a little bit of zing). Here is what I have come up with: Guacamole:
    Serves 6-8 4 large ripe Avocados-peeled and mashed 1 medium tomato-finely chopped ¼ white onion-diced ½ seeded green jalapeño pepper-very finely diced 2-3 cloves of garlic-mashed with a garlic press Juice of 1 lime Celtic salt-just a pinch ¼ cup of fresh cilantro-chopped Make ....

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  • Citrus Prawn Salad

    When the weather gets warmer we naturally move away from the heavier comfort foods of winter and lean toward fresh lighter foods . Spring and summer are a terrific time to focus on seafood in particular, combined with the freshest of produce. One of my favourite things to do is combining seafood with fresh citrus fruits and crisp organic greens. Prep time: 30 min. Makes 4 servings 24-30 large prawns (fresh or frozen) 12 asparagus spears, trimmed and cut into 2-3” pieces 3 tbsp Optomega or Extra Virgin Olive Oil 2 tbsp orange juice 1 tbsp lemon or lime juice 1 tbsp finely chopped green onion 1 garlic clove, minced 1 tbsp clear honey 2 tsp Dijon mustard (try tarragon Dijon) Black ....

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  • Could you be Gluten Intolerant? (One third of N. America is . . . )

    After reading the book “Wheat Belly” and seeing a number of my health and weight loss clients do so much better after I advised them to take Gluten out of their diet, I have continued to research this fascinating subject. Recently I read an excellent article by Integrated Medicine Specialist , Mark Hyman, MD. Is it possible that eating gluten is slowly killing you-rusting you from the inside out? Most of us realize that eating a diet of French Fries and Soda may be shortening your life. But eating a nice “healthy” dark, slice of sprouted grain/whole wheat bread-could this be aging you? Bread made of wheat, barley, rye, spelt, kamut, and/or oats contains gluten. ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - Summer Shrimp Ceviche

    Summer Shrimp Ceviche

    The best Ceviche dishes I have ever had has been on the beaches of Mexico. Of all those beaches I think the Ceviche from Mazatlan is my fave! Here is a recipe from Mexico’s western seaboard I have designed to wow your taste buds ! Completely low glycemic and gluten free, this ceviche is as delicious as it is healthy. Use certified organic veggies when possible. Ingredients: 14 oz raw peeled shrimp 7 oz raw scallops (optional, if desired) 7 limes 3 tomatoes 1 small white onion, diced fine 1 large ripe avocado ¼ c. fresh cilantro 1 tsp dried oregano 1 tsp sea salt Corn tortilla’s or baked tortilla chips to accompany Method: 1)Spread out the shrimp (and ....

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  • Measuring your Weight Loss

    Are you obsessed about weighing yourself? If so, you’re not alone. The majority of us, when beginning a weight loss journey, or trying to keep off weight we have lost tend to become addicted to checking scales The first thing you probably did when you started your weight loss diet was to weigh yourself. And, then you probably continued to weigh yourself as you moved through your weight loss journey. Most people trying to lose (or gain) weight end up weighing themselves every day in an effort to measure your results.. So, the question remains, is this really the best method to monitor your weight loss goals? Absolutely NOT. There are so many variables to take into consideration as ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - Does Diet Soda make you Fat?

    Does Diet Soda make you Fat?

    Diet soda makes you fat? True? I grew up drinking diet sodas and loved that it was calorie-free but no mention that it made us fat! Let’s us the Fridge Ninja? A recent study published in the American Journal of Clinical Nutrition found
    Diet sodas raised the risk of diabetes more than sugar-sweetened sodas!
    Women who drank one 12-ounce diet soda had a 33 percent increased risk of type 2 diabetes and women who drank one 20-ounce soda had a 66 percent increased risk.
    Women who drank diet sodas drank twice as much as those who drank sugar- sweetened sodas because artificial sweeteners are more addictive and are hundreds to thousands of times sweeter than regular sugar. Here is a ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - Do I need to take supplements?

    Do I need to take supplements?

    The first thing I do every morning after breakfast is take my supplements. So why do I supplement? Since I’m pretty active and eat very nutritionally,

    I often get asked the same question: “Do you really need to take “Why should I bother taking supplements, I’m healthy?”

    So, why SHOULD
    people take supplements? And, does EVERYONE
    need to supplement?” My answer to this, without hesitation, is YES
    The purpose of supplementation is to supplement an already good nutritional eating plan. Proper supplementation provides your body with the nutrients it needs to not only maintain optimal health and prevent deficiencies, but also to meet the demands under which ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - Beautiful Legs

    Beautiful Legs

    When I was in high school, miniskirts were in style. Graduating from a Catholic uniform school, I was so excited to wear one and quickly learned how to sew. My mother had beautiful legs but always refused to wear a shorter skirt or shorts because of her spider veins. I would tell her that people would not notice, but she thought that her legs looked like a road map so no matter how warm the weather, she covered her legs. Many women at my current age, however, would never think of appearing in public clad in such skimpy attire, not because of modesty but because of the road maps decorating the backs of their legs. First spider veins. Then varicose veins. We hate them, don’t we? ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - How to make your mornings fabulous and feel great

    How to make your mornings fabulous and feel great

    Do you have trouble peeling yourself out of bed and getting going in the morning? Are you a morning person or are mornings just something to get through? Is your first clear memory of the day right about when you get to the bottom of your first (and maybe second) cup of coffee? Here are some tips to help fire up your body and to make the most of your mornings! 1. Set your alarm to a radio station you enjoy. Leave your alarm clock far enough away from your bedside so that you must get out of bed to turn it off. This also prevents you from slipping back for more ZZZZZZZZZs. Some people I know have 3 alarms set around the room. They are very sound sleepers indeed! 2. Open the cutains and ....

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  • Personal Training  in Nanaimo - Northridge Health Performance Centre - Live Well Spinach Salad

    Live Well Spinach Salad

    LiveWell Spinach Salad This Spring why not treat yourself to this yummy, nutritious salad. The combination of natural sweetness combined with tart is what makes this salad so amazing. Serve it to your guests as a lunch dish or dinner salad. They will beg you for the recipe ! Each salad will give you 4-6 generous portions. Maple Balsamic Dressing (enough for 3-4 salads-store in your fridge) ? ¾ c. Optomega or Extra Virgin Olive Oil ? 1/3 c. Balsamic Vinegar ? ¼ c. Maple Syrup ? 1 Tbsp Dijon Mustard ? 8 Garlic gloves (yes, 8) ? 1/8 tsp oregano ? ¼ tsp sea salt ? ½ tsp cracked pepper Squeeze the garlic in a garlic press. Add all ingredients into a blender and blend ....

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