Monthly Archives: February 2015

Orange Cashew Chicken

Jen put this together on a saturday night…thinking she had a bit more time to cook…forgetting we had to rush out the door to church for 5pm. It was pretty impressive to see it come together quickly with minimal effort, and less than 30 minutes! Really tasty, and incredibly filling!!
Throw in some toasted cashews and topped with green onions…you won’t be disappointed in this. Trust me. I served it over cauli-rice. This recipe is freely enjoyed by people in our 30 Day Flip programs.

For the sauce:

1/2 Cup water
Zest from 1 orange
1 Cup FRESH squeezed orange juice(not from the carton)
1/4 Cup coconut aminos
1/2 tsp ground ginger
1/4 tsp crushed red-pepper flakes
2 TBSP arrowroot powder

For the chicken:

1 TBSP coconut oil
2 pounds boneless, skinless chicken breasts, thighs or a combination
sea salt, to taste
1/2 Cup whole raw cashews
1/4 Cup green onions, thinly sliced


Prepare the sauce first, so the chicken can be quickly dressed once fully cooked.

In a saucepan combine all the sauce ingredients except for the arrowroot powder and bring to a gentle boil over medium-high heat.
Whisk well to incorporate the ground ginger and to make sure there are no clumps.
Once the sauce bubbles, turn off the heat and whisk in the arrowroot powder (this will thicken the sauce).
Cover and leave it on the warm burner while the chicken is ready.

For the chicken, heat a large skillet and add coconut oil.  Allow it to melt.
In the meantime, prepare the chicken by cutting into bite size pieces. Season with sea salt. Place the chicken in the hot skillet (single layer) to sear. Leave the chicken for 3-5 minutes and turn the pieces over to cook the other side and continue cooking 3-5 minutes.

Once the chicken is cooked, drain any excess juices from the pan, and pour in the orange sauce and add the toasted cashews. Toss the chicken and cashews in the sauce until evenly combined. Let it simmer over medium heat to thicken the sauce again (about 3 minutes). Serve over cauli-rice and top with sliced green onions!


How I Can Help You Fail : #thetrainerpledge

the trainer pledge

I sometimes feel alone in my failure.

I look at all the success around me and I assume I am the only one slipping up in the same pitfalls.

Plagued by the lack of organization; the piles of well-intended but unfinished projects; the harsh words exchanged; the missed opportunities;   I can fill the page with my daily failures. Do not make me do it to prove a point. I am a failure.

You have heard of the saying “Failure Is Not An Option” Well actually it is an option. An option I choose daily.  Why? Because I am human, I am flawed, and despite the incredible amount of time I apply to bettering myself I still do not believe there will come a day on earth where I will arrive. I won’t ever be PERFECT.

The minute I set my foot to the ground “selfish intent” will be waiting.

Sigh…Some mornings before my feet even touch the ground I make the mistake of firing up my phone and scrolling through my social media news feed. Right there before my eyes have even fully opened and adjusted to the glaring light I am reminded of my failure.

Well intentioned #fitpirations (fitness inspirations) highlight my #fails

“You will get a lot more compliments for working out, then you will for sleeping in.”

“Obsessed is the word the lazy use to describe the dedicated.”

“Excuses are for people who do not want it bad enough”

“Unless you puke, faint, or die. Keep going.”

OUCH! The words that are in my head, right there in print, they must be true.  I did sleep in again, I am not working hard enough, I am lazy, so I might as well label myself “failure” and just throw in the towel and let all the “better” people claim their success.

Instead of these #fitspiration which I know are posted by trainers with the best intentions I am hoping we as fitness professionals will re-think them and the message they are sending.

This is #mytrainerpledge and I am hoping to inspire other fitness professionals to take it with me.

I will honour and respect the fact that I do not know your story or your current circumstances.

I will earn the right to have impact and influence in your life by showing that I care.

Just because I have navigated some fitness and health in my life it does not give me the right to barge into your life to tell you how it’s done and highlight all you have done wrong.

I will do my best to NOT point out your failures, because I believe you have gotten pretty good at that yourself.

I will help you see your untapped potential.

I will encourage you.

I will applaud your small steps.

Most of all I will sympathise with you, because I am a failure too.  I do not have it all figured out but what I am learning is to not let my failure shame me. To not let it hold me down. That my failure makes me no different than everyone around me, I am not alone.

We all fail daily.

We say inappropriate things.

We let our frustration out on the wrong people.

We make unwise choices.

We give into temptation.

We take the short cut.

We pretend we don’t see the person coming behind us because we don’t have time to hold the door.

We withhold.

We boast.

We give in.

We ignore.

We compete.

We put down.

We raise our voice.

Whatever failure you and I choose today it does not have to define us. We just have to choose daily to stand up to our failures and strive for more. To not allow the defeat that comes with failure to settle upon us. Together we can stand up, dust eachother off, receive forgiveness, and learn to be better failures. The truth is success does not mean we are free of failure. Success comes when we do not allowing our failure to dictate what we believe about ourselves.

We are forgiven.

We are free.

We are full of potential and possibility.

We thrive when surrounded by people who believe in us and are for us.

I pledge to do my best to call out what WE are for in your life, NOT point out what WE are against.

We can all learn to be better at failing. This is #mytrainerpledge.

Baked Onion Rings (flour/gluten free)


This dairy free, flour free, onion ring has a lot more nutritional value and makes for a fun side at your next meal OR you can add them as a topping on your next burger.  Our kids ate them up and ask for more, which is always a bonus at meal time in our house.
1 Yellow onion, sliced
4 tsp smoked paprika
2 tsp garlic powder
1/2 tsp cayenne pepper
1 1/2 tsp sea salt
1 1/2 Cups Almond flour
2 eggs whisked

Preheat oven to 400 degrees
While oven is preheating, slice the onion.
In 1 bowl mix the eggs and in another bowl combine all spices and almond flour.
Take each onion slice(individually) soak in eggs, and then coat in spice mixture.
Place on parchment lined baking sheet and bake for 20 minutes flipping once at the 10 minute mark.