Japanese Style Brown Rice Stir-Fry

    I like calling this my “Quick & Healthy Afternoon Lunch” 🙂

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  • 1 cup Brown Basmati Rice
  • 1 table spoon Extra Virgin Olive Oil
  • 1 cup veggie mix (broccoli, capsicum, asparagus, mushroom, beans, baby corn)
  • 1/4 cup onion
  • 1/4 cup chicken (or shrimp)
  • 1 table spoon finely chopped garlic
  • 1 table spoon sea salt
  • 1 table spoon freshly ground black pepper

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Boil brown rice in double the amount of water till tender, and drain. While the rice is boiling, cut up your veggies, onion and stir fry in a separate pan along with the chicken (or shrimp). Add the rice. Mix everything well. Cook for 10-15 minutes or until the veggies are tender and the chicken has cooked. Add salt and pepper – serve hot!

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Tip: Serving this with freshly made honey, ginger tea is very refreshing and makes for a great afternoon tonic.

Enjoy! 🙂


Tortelloni Dinner with Cherry Tomato Sauce

Trotelloni and cherry tomato sauce makes for such a nourishing, heart-warming dinner dish!

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  • 2 cups Tortelloni
  • 2 Tbs extra-virgin olive oil
  • 2 cloves garlic, finely chopped
  • 1/3 cherry tomatoes, halved
  • 1 Tsb White vinegar
  •  Salt and freshly ground black pepper to taste


Prepare pasta according to package directions.

Heat oil in large skillet over medium-high heat. Add garlic; cook, stirring occasionally, for 30 seconds or until fragrant. Add tomatoes; cook, stirring occasionally, for 3 to 5 minutes or until tomatoes begin to blister. Add vinegar to skillet. Season with salt and pepper; reduce heat to low and keep sauce warm. Add pasta, toss and serve hot.

Enjoy 🙂

Delicious Berry Blast Breakfast Smoothie!

This little glass of “Berry Goodness” is so easy to make and tastes heavenly! I had it for breakfast today.



  • 1 cup coconut milk
  • 3/4 cup mixed frozen blueberries and strawberries
  • 1 heaping scoop of protein powder


Place coconut milk, blueberries, strawberries and shake mix in blender; puree. Serve immediately- it’s that easy!

Enjoy! 🙂

Fitness: Hitting the Pavement


New Kicks – Asics Cumulus.

To fully enjoy any outdoor run, you need to be dressed correctly. Especially if you are out for a run in the cold. If you are a Canadian like me, you can understand how leggings, base layers and a good running jacket become an essential part of your running kit. A hat and gloves are also worth investing in – hands that are warm when you begin can, in contrast to your rapidly heating body, get colder and colder as the blood gets diverted to other parts of your body.

Even though you may be going slower, the sensation as an avid runner is addictive. The ground beneath your feet disappears instantly, as if the world has become your own personal treadmill. Quite often you feel invincible – of course, right up to the moment when a car pulls out of a driveway and you are forced into a thigh-juddering halt.

Night run, post-workout

Warming up before a night run.

When you face that moment in complete solitude – the mental battle where your legs keep saying “stop”, but your brain fights back with a stern “no”  –  all too rare in our busy urban lives, is what outdoors running is all about.

No matter the season, much of the satisfaction from running comes afterwards: those runs that were the last thing you wanted to do, but you did them anyway. When you set a goal and push your limits.

So when the mornings and evenings start drawing in, don’t stay in. Go out and meet them.

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3 Reasons Why You Should be Spending More Time in Nature


I stumbled across this beautiful place on my way home from The City of Burlington.            Location: Burlington, Ontario – Zarbuft S. Mayo

1. Enchances sense of vitality.

Studies show that spending time in nature increase your levels of energy. When you are outside, you awaken your senses. When you surround yourself by the colors, smells and sounds of all the living beings in nature, you literally feel life all around you. And as a result, you feel more alive! 🙂


Rose Garden. Happy with soo many roses!  – Zarbuft S. Mayo

2. Natural environments increase resilience to stress.

Researchers have found that the individuals who view natural scenes showed faster physical recovery from the effects of stress than subjects who viewed urban scenes. Going outdoors may just be the most natural remedy there is for all different kinds of healing.


Art Gallery in a Garden. – Zarbuft S. Mayo

3. Adding nature to your work-outs 

You may be aware that exercise produces endorphins and boosts your mood. But when you add nature to the equation, we’ve got a whole new level of natural mood-boosting!

Studies show that exercising outdoors improved participants’ moods and self-esteem after just five minutes. It showed lower blood pressure and heart rate, lower ratings of pain, anxiety, and fatigue, and fewer doses of pain medication when compared to patients who did not have plants.


So beautiful! – Zarbuft S. Mayo

“Climb the mountains and get their good tidings. Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop away from you like the leaves of Autumn.” – John Muir


Gorgeous. – Zarbuft S. Mayo

Re-energizing for the Day

I love making heart-healthy smoothies. Apart from just getting to enjoy a cup of goodness with our loved ones, giving our body a detox once in awhile also helps increase energy levels and boosts metabolism! Here’s a detoxifying and energizing “Greeny Goodness” I made this morning for my family:

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  • Fresh organic berries from your local Farmers Market:
    • 1/2 cup strawberries,
    • ¼ cup blue berries,
    • ¼ cranberries
  • 2 Bananas
  • 2 cups Kale
  • 1 cup Spinach
  • 2 Apples (cored and chopped)
  • 2 scoops Protein Powder (great choice after a work-out!)
  • Optional: Mint leaves

Note: Simply add water or your favourite juice flavour as a liquid-base to enrich taste.

Enjoy! 🙂