Coconut Milk: Can vs. Carton

With the marketing of products being healthy and nutritious, it is our job to be vigilant on which foods we consume. Let’s take coconut milk (not to be confused with coconut water or coconut oil) for example: Carton coconut milk has become quite popular and not going to lie, I also used to be a fan couple of years ago. Over the last year I have decreased my intake of Almond milk and Coconut milk in a carton because the ingredients list is TOO long! Isn’t it supposed to be ground almonds, water, and maybe one other ingredient?!

Check out the list of ingredients for:

SO DELCIOUS Brand Coconut Milk              

Carton Coconut Milk












Coconut Dream Coconut Milk

Coconut milk ingredients

As you can see – the list of ingredients for Coconut Milk in the box cartoon is 11 ingredients long [Water, coconut cream, evaporated cane juice, inulin, cocoa, carrageenan, guar gum, and more].

Prevention Magazine: The Natural Ingredient You Should Ban From Your Diet

So what to use? Well dairy milk isn’t all that great for you either with the cows shot up with hormones, and the milk being pasteurized – there really isn’t anything good in there for you.

I chose to bring it back to the basics – in my shakes/smoothies I use good old fashioned water – along with fresh fruit, protein powder, etc.

In my coffee I have started trying to drink it black, but when I need a little creaminess I add a teaspoon of canned coconut milk.

Check out the list of ingredients for AROY-D

Cannced coconut milk vs. carton










Canned coconut milk ingredients

Ingredients for canned coconut milk: Coconut extract 60%, water

60% of a real coconut and water. I know what both those ingredients are!














Nutritional Value

coconut milk nutrition

170 calories for 1/2 cup and 17g of fat.

I am not saying this coconut milk will help you lose weight but what I am saying is that our bodies are meant to consume real, whole foods. Real whole foods as you can see SOMETIMES are higher in calories so a) be aware of this and b) either avoid it and it’s alternative if you are trying to lose weight or c) practise portion control.

Ironically with the explosion of “healthy foods” on the market we are also seeing a rise in diseases – ulcers, cancers, and mental health diseases.










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Christmas Gift Certificate

 ~Give the Gift of Health & Fitness~

Exercise for Stress Management

Christmas Gift Certificate

Harvard Medical School – Applying exercise to ones lifestyle counters anxiety and releases stress.

….”The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the “runner’s high” and for the feelings of relaxation and optimism that accompany many hard workouts — or, at least, the hot shower after your exercise is over.” Read full article – Exercising to Relax

“...When you’re stressed you forget things...” – Huffington Post Read full article How Does Exercise Reduce Stress”

Gift Certificates can be purchased for yourself or as a gift:

(Special pricing; must be paid in full by Dec 25th)

– 2 Session $125 

– 3 Sessions $175

– 5 Sessions $300

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Easy Healthy Potluck Dish – Avocado Salad

Image from:

Image from:

The holiday season usually brings office potlucks and friends & family gatherings. While this is great for mingling and spending time with the people in your life, potlucks usually entail more unhealthy foods and we usually tend to eat more than we normally would.

The grazing and munching can be quite dangerous for your waistline especially when most potlucks are high in carbohydrates – puff pies, tarts, breads, crackers; Trans Fat – cheeses, dips, and high sugar – desserts. SO bring s contribution that is filled with nutrition such as fiber and protein, and will also add colour and life to any potluck table. It’s also extremely easy to make!


  • 5-6 avocados
  • 2 cans black beans
  • 1 can corn
  • About 20 batch cherry tomatoes
  • 1/4 red onion
  • 1 lemon
  • 1/4 cup olive oil (good quality, I use O-LIVE)
  • Just under 1/4 cup Balsamic Vinegar

Slice avocados into cubes day before, squeeze the whole lemon over the avocado and let it marinate overnight.

Rinse and dry all excess water from the black beans and the corn

Chop tomatoes (in half) and finely dice red onion. Let these sit on a paper towel to remove extra water to prevent salad from becoming watery.

Day of potluck, mix all ingredients together including olive oil and balsamic.

Easy & Nutritious!

Gluten Free  & Vegan

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December 4, 2015 · 11:02 am

Bootcamp – Dec 2015 4 WEEKS!

It’s been an amazing year of bootcamps in Burnaby! Here we go, our last round of bootcamps of 2015!

  • 4 WEEKS
  • 1x/week
  • Wednesdays – Starts Dec 2nd
  • 2 class options: 6pm or 7pm
  • $60/4 weeks
  • Location: Capitol Hill Athletics: 5605 Hastings St. Burnaby
  • Everyone is welcome

Email us to register:


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Olive Oil, To Use or Not to Use?

Olive oil can be a great oil to use however there are some things to take into consideration.

I get asked about Olive Oil often – Should I Use it?

Olive oil is a great oil however it is probable that many North American’s who buy Olive Oil labelled “extra virgin” have never tasted the real thing.

1) The difference in price: It’s not necessary the more expensive oils are better BUT that doesn’t mean the less expensive oils are good. Olive oil is a 1.5 billion dollar industry in the US alone. The reason it is so profitable is that 70% of the Olive Oils on the market are cut with cheaper oils. Read more on the business of Olive Oil

See this list of Olive Oil Top Picks: Quality Oils at Good Prices  (I use the O-Live Brand)

2) Further to choosing a good quality Olive Oil, I ask what are you using it for? Different oils have different smoke points. Pure, real Extra Virgin Olive Oil has a medium smoke point. The problem with 70% of the Olive Oils on the market is that they are cut with less expensive oils which have low smoke points. The problem with this is that these oils produce free radicals when they are heated past their smoke point.

Read Cooking 101: What’s a Smoke Point and Why Does it Matter?

So what to do?

  1. For simplicity sake, choose an oil that has a higher smoke point and stick with it so you can’t go wrong. I use coconut oil as my staple oil whether I’m cooking chicken, eggs, or baking cookies.
  2. Avoid high heat cooking methods. The problem is that oils become unstable when heated to high and unstable oils produce free radicals. The other consideration with high heat cooking methods (i.e. frying) is that it can denature the foods meaning that the nutrients in the food become unabsorbable.
  3. Get a good quality Olive Oil
  4. Store your oil in a cool, dark place, away from heat
  5. Ensure it is resealed tightly

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Tabbouleh – Easy, delicious & has protein

Tabbouleh Quinoa

This is officially going to be a staple in my fridge for the rest of the summer. What took me so long to make this!

Tabbouleh is full of fresh ingredients.

The main ingredient being parsley which is high in Vitamins C, B12, A, and K which means it flushes out excess fluid, keeps up kidney health, keeps bones strong, and supports the immune system. In addition, Parsley has anticancer properties (also stated in Dr. Joel Fuhrman’s book Super Immunity)

In addition to Parsley, this version of Tabbouleh is made with Quinoa so the nutrition value is higher in protein and nutrients.


1 bunch parsley

1 cup uncooked quinoa

1/2 long english cucumber

3 local tomatoes

1/2 bunch green onions (about half a cup chopped)

1/4 cup olive oil

Juice of 1 lemon


First cook the quinoa, put it aside and let it cool. Can also do this a day or few hours before so it has time to become dry. Also, I didn’t cook the quinoa until it was 100% cooked because once mixed, the oil and lemon juice softens the quinoa.

In the meantime, wash parsley thoroughly – I soak it in apple cider vinegar for about 10 minutes then rinse well. Shake off as much water as possible and then let it sit to dry.

Dice cucumber – slice seeds off to prevent the Tabbouleh from becoming soggy from excess water.

Dice tomato – also remove the watery flesh

Chop green onions

Completely dry and chop parsley very finely

I added the cucumber and tomato in the bowl and tucked a paper towel over them to soak up excess water.

Make sure quinoa is dry.

Mix all ingredients in a large bowl. Add olive oil, fresh lemon juice, and mix!


I sprinkled about 1/2 a teaspoon of sea salt and ground pepper into it too.


Great as a side dish, great to eat with chicken. Hec for me it is a great late night snack too!


Enjoy and eat clean friends!


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