Great news! I'm super excited to be a part of the SoulWell Collective where I will be hosting an online event and a breathing technique workshop about the elements of energy work and healing. I will be discussing:

• What is Reiki? How does it work?
• How is it healing?
• What to expect as a client?
• Understanding the energy field and the chakra system
• The benefits of breathwork and how it improves your energy
• Two breathwork exercises
• Q & A

To find out more info and to register for your spot, click HERE.

Looking forward to seeing you there! xo

It's been about 6 months since I gave up eggs. I'm not entirely vegan but eating eggs were causing a lot of skin issues for me. The problem is now, everything has eggs! Finding the right egg substitute is a lot more challenging. 

Through a ton of experimentation, and eating a lot of bad pancakes, I have stumbled across a really great recipe. It's kind of a melange of other recipes that I found online but I'm fairly certain that this one is a winner. It's also gluten free!

Here's the trick: The fluffy is all in the baking powder! 

Try the recipe below and let me know what you think!


Servings: 2-4 
Dry Ingredients:
1 cup Tipo "00" flour (or any gluten free flour of your choice)
1 tablespoon baking powder
1 tablespoon granulated organic erythritol/xylitol mix
1 pinch sea salt
(Option: if you don't want to use the above sweetener, you can try without or substitute with organic maple syrup)

Wet Ingredients:
1 cup non-dairy milk (I used unsweetened vanilla cashew milk. I'm going to try coconut milk next!)
1 teaspoon organic vanilla extract
coconut oil to grease the pan

1. Mix all dry ingredients in a medium bowl
2. Whisk all together
3. Add wet ingredients and whisk together, until batter is smooth and has an opaque consistency, to the touch.
4. Use a small amount of coconut oil to grease the pan after each pancake
5. Cook until bubbles start to form on the top
6.  Then, flip over for about a minute or until golden.
7. Stack 'em up and add your favorite toppings!

YUM!
​Feel free to leave a comment below or if you have any suggestions! 

UPCOMING

A stretch and strength workshop will be coming your way, to Toronto, towards the end of August-beginning of September, 2019. BMI Fitness will be hosting a 2 hour workshop on form, mobility, stretch and strength. 

If you don't live in the Toronto area, that's ok because I will be live-streaming the event so that you can participate from the comforts of your home, wherever you are. There are advantages to those who are able to physically attend the workshop, such as giveaways and prizes to take home and the use of all the equipment, during the demos. There will also be a surprise giveaway for EVERYONE (online or in person). So, it's an event you will not want to miss!

STAY TUNED for more details coming in the following weeks. 

If you have any questions, please don't hesitate to contact me: tania@bmifitness.ca  or leave a comment/question below!

I usually place a huge emphasis on nutrition in my posts and with my clients, mainly due to the fact that many people struggle with how to eat healthy--what to eat and what types of snacks are recommended. The real struggle though, is finding out WHY we feel so hungry, all the time, or during certain times of the day. What is your relationship with food?

Do you stress eat or binge mindlessly? Do you have sugar cravings? Do you experience an afternoon energy crash?

Despite all these questions, if you're not balancing out your meals with a moderate-intense exercise routine, there won't be any snack that will satisfy you.

When I ask my clients what is their "relationship with food", I often get a puzzled look. They don't know how to answer that question because most of them don't realize that they are IN a relationship with food. Here's what I mean: We use food as a pacifier, an emotional comfort for stress, sadness, anger, or frustration. When this happens, snacking becomes a mindless act of pacifying our emotions -- which usually comes from feeling a lack of control.

Once we discover the association, we can now look at some causes. There are a few reasons as to WHY we stress eat or snack. I've listed a few of the major factors, below:

-lack of enough sleep or deep sleep
-feeling a lack of control
-hormonal imbalances
-lack of exercise
-lack of balanced nutrition and too many small meals (or, what I call "grazing")

After I experienced most of the above symptoms, I started to switch up my routine. I replaced my "snacks" with 3 healthy meals, each consisting of a portion of protein, carbs and fats. I then started to realize how much more intentional I was being around food. I had gotten into such a habit of eating snacks at certain times of the day that it started to feel like a mindless act. The switch allowed me to tune into my body’s hunger cues. This can happen when our brains associate food with the environment or time and we act out of instinct.

I’ll be the first to say that becoming more intentional around eating (especially snacking!) is not easy. It’s hard to curb mindless snacking and it takes practice, but I have some practical tips to share to assist you in the right direction!

TIPS:
1. Plan Your Meals
Meal prepping is an excellent way to avoid unnecessary snacking. Not only does preparing your meals on a weekly basis assist with time, it's also a great way to keep you on a feeding schedule so that when it's usually time for a snack, you will be fully armed with essential and healthy snacks. When your brain knows there’s a plan, you’re more likely to be mindful around food. If you plan for a nutrient dense lunch, it will keep you satiated by the time your usual snack time rolls around and if you plan to snack, think about when you usually get the most hungry and have a pre-portioned snack with you. 
 
2. Stay Hydrated
We often mistake thirst for hunger. We tend to eat, instead of drinking, when we're actually thirsty. Thirst occurs when your body needs water. When we DON'T drink enough water, your body receives mixed signals on hunger. Keep a refillable bottle with you or drink some herbal teas. My rule of thumb is: try to drink at least 2.5-3L (>1/2 gal) of water, per day.

3. Reduce Stress
We hear this one a lot and I coach all my clients on: how to reduce the levels of stress. Here are a few methods I use with my clients in order to first "recognize" their levels and then take action:

• meditate
• epsom salt bath
• go for walks
• exercise

Start with at least one of these. Then, gradually integrate each, slowly. I find that all work effectively and at different times of the day, as well. 
PRO TIP:
If you really want to cut down and make those changes, Apple Cider Vinegar will stop those snack attacks DEAD in their tracks, while offering a ton of other benefits!

Regardless of how many meals or snacks you incorporate throughout your day, it's important to be mindful of your intention and listen to what your body needs!

To learn more about meal planning and nutritional guidelines, check out my Nutrition Plans or set up a consultation and we can discuss some ideas and a plan of action that's best suited for you!