Butternut Apple Skewers

Sweeten your holidays with a mouthwatering treat that packs as much nutrition as it does deliciousness! Presented on a skewer, this impressive and easy-to-prepare delight works great as an appetizer, dessert, or snack. And although butternut apple skewers tend to disappear quickly, you can store leftovers in the fridge for 3 days.

Warning: if you serve these up at your holiday party, expect to share the recipe.   



  • 1 medium butternut squash
  • 3 teaspoons cinnamon
  • 2 teaspoons nutmeg
  • 2 tablespoons ghee or coconut oil, melted
  • 2 tablespoons almond or cashew butter
  • 1/2 lemon, juiced
  • 2 tablespoons maple syrup
  • 3-4 apples, chopped
  • 8-10 wooden skewers



Preheat oven to 375 degrees. Peel, then dice butternut squash into 1-inch cubes. Mix together spices, ghee or oil, nut butter, lemon juice, and maple syrup. (Note: Consistency should resemble a thick dressing; add a bit of water,  to thin, if necessary.) In a bowl, pour 2/3 of the mixture...

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Work It... To The Bone! Osteo Blog 3

The benefits of working out go far deeper than many realize. It's not only about endurance, weight loss, and sculpted bodies (awesome as they are). Working out, efficiently, also means building − and preserving! − bone mass. And the flip side, of course, is that a life without exercise results in weakened bones.  

Exercise is life-changing (and life-saving!) − both from a preventative angle and for those with osteoporosis. It is never too late to improve:

  • Balance
  • Strength
  • Mobility
  • Coordination
  • Mood
  • Bone health
  • Quality of life

In fact, the right workout will not only contribute to strong, healthy bones but  it will also conserve existing bone tissue. And since belly fat is now linked to osteoporosis (correlated with increased bone marrow fat and decreased bone density), we have another critical reason to focus on health and fitness!

Workouts that concentrate on weight bearing, flexibility, and resistance training improve bone health −  along...

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Thanksgiving Quinoa Stuffing

I love Thanksgiving − family, friends, fabulous food... and always so much to be grateful for. As we become more savvy about health and nutrition, we are able to tweak those wonderful old (and fat laden) recipes so that they now sizzle with a healthful blend of vitamins and nutrients.

This mouth watering stuffing is a wonderful addition to any Thanksgiving feast −  it's super high in protein with all of the essential amino acids (a quinoa bragging right). Originating from Ecuador, quinoa used to be called the gold of the Incas (because it was associated with improved health and stamina). Get in on the goldmine and whip up a batch of deliciousness − it will be the hit at your Thanksgiving feast for years to come. May the blessings of the season be with you always.



2 cups organic chicken broth

1/2 teaspoon sea salt

1 cup uncooked quinoa (rinsed well)

1 tablespoon ghee Light oil cooking spray

1/2 cup chopped celery

1/2 cup golden raisins


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And Speaking Of Hurricane Sandy . . .

Global warming? Climate change? Arctic Oscillation? Whatever the cause, weather madness has taken on a whole new dimension. There is no more calm before the storm − on the contrary, there is shopping cart rage and battery gluttony. Bottled water is hoarded, and generators, well, they've become sacred. It seems there is nothing Mother Nature cannot touch.

Sandy is no exception. She wreaked her havoc on our shores and inland... pouring seawater into cars, subways, runways, homes... and many of us are still assessing damage and  without power and running water. As the mother of a young child, my biggest fear was not being able to provide for my son, not having enough food or water for him. Maternal instincts magnify when daily necessities are threatened, and not knowing when things will normalize − when we will again live with all the comforts we often take for granted − that just throws extra anxiety into the mix.  

It makes us realize what so many...

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Pumpkin Pie Spiced Almond Milk

If you were offered a drink from the Fountain of Youth would you accept it? The only catch? Oh wait, there is none. It's Almond Milk and seriously, this powerhouse of a drink has earned its bragging rights!

Made from the healthiest nuts on the planet, it's low in calories, high in protein, and DELICIOUS. Kind of amazing to realize every single almond is loaded with nutrients − iron, calcium, fiber, and then some. And their monounsaturated fat (the good stuff!) is beneficial to your health. This antioxidant boosts the immune system, and its anti-aging properties (hello, Vitamin E) are great for skin, hair, and nails. Packed with cholesterol reducing properties, it is a healthy and satisfying addition to any day...

And mixed with a little pumpkin pie spice of the season... ahhhhhhhhh.  So how about it? The Fountain of Youth spilleth over. You in?


  • 1 cup almonds, soaked 8-12 hours
  • 3 cups water
  • 1 tsp pure vanilla extract
  • 1/4 tsp of pumpkin pie spice



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Get Grounded... From The Ground

Ever notice if you stop for a moment − and look around and listen − that a message often comes your way? Mother Nature is a force to be reckoned with, but she is nurturing and kind as well; and it's only when we slow down and listen to Her that we are able to grasp that wisdom.

Autumn. Beautiful colors, and falling, swirling leaves. As golds and reds and oranges drop to the ground like a quilt of color, our eyes follow them. The ground becomes a breathtaking showcase, as if Mother Nature is saying, "Look down! I have provided you with countless nutrients from the ground − they are waiting to nourish and prepare you for the months ahead."  It really is that simple... those leaves light the way to nature's gift.  

Think about sweet potatoes, yams, pumpkins (did you know that pumpkins are thought to be an anti-aging food?). These wonderful root fruits and vegetables come from the ground and provide a rich boutique of nutrients and flavor.  And as an...

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Fall... cool air, stunning colors, sweaters, aromas of nutmeg and pumpkin and apples. As summer's heat lifts and days shorten, there is a new motivation toward health and wellness. You can go out for a walk or jog, spurred on by refreshing breezes and changing landscapes. For many, having the kids back at school means a little more time to work on one's self (fitness, creativity, education...). I love seeing all the faces pop into Flow Pilates Centre as we celebrate the season with new classes, improved health, and great fun.

It's all good and then... Trick-Or-Treat! Candy. Candy. Candy. Don't get me wrong − I enjoy the excitement of Halloween, the anticipation of costumes and parties, the children (!), and, of course, the abundant creativity. But let's face it. There's nothing worse than an overflowing bowl of candy when you are trying to be healthy (and just in case you weren't sure which one you were craving, well, hello variety!).  

So, what to do?! I guess for...

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"BACK" TO BASICS... We are what we eat (and then some!)

So... ever have one of those days when you eat all the wrong stuff? Maybe you are traveling and have to go with the flow (fast food and overly processed rest stop grabs); maybe it just rained all day and those leftover brownies were calling out to you. Or quite possibly, you just succumbed to unhealthy comfort food. Don't beat yourself up; we've all been there. But (well, you know that was coming, right?) it's a given that after one of those days, you'll probably feel off... lethargic, bloated, guilty (gulp). Your body is talking to you!

Listen. It is no coincidence that eating poorly affects your health. And ongoing studies confirm that those effects are often more far reaching than we might have imagined. BBC Health News continues to spread the word about eating and back pain. Think about this: often, lower back pain is caused by degenerative discs. And according to the BBC, "80% of the active population suffers from lower back pain at some point in their lives." Bending,...

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Carrot Ginger Soup

Root vegetables.... they help us stay grounded. In Autumn, our bodies start craving stews, soups, and other warming foods. So, why not prepare a bowl of delicious carrot ginger soup to get you into the season?

The ingredients in this soup have powerful benefits. Carrots are a rich source of nutrients. They contain large quantities of vitamin A, in the form of beta-carotene, and are excellent for the eyes. Ginger tops the list of effective natural home remedies; it has been useful for a host of ailments. For centuries, it has been used as an effective cure for the common cough and cold. Carrots and ginger together feed your soul with warmth and comfort. It's a perfect way to get ready for the cooler climates ahead.


  • 6 carrots
  • 1 medium onion
  • 1 teaspoon sea salt
  • 2 tablespoons olive oil
  • 4 cups filtered water
  • 6-inch piece fresh ginger, juiced
  • fresh parsley to garnish


Wash, peel, cut carrots and onion into chunks. Sauté lightly with 2...

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Movement, Pilates, You... Your Daily Getaway

The other day, while rushing through errands, I heard a women announce her desperate need for a vacation.

"Amen to that!" replied another shopper. I just smiled. I enter a haven every single day that I work out − via Pilates − and ultimately take time for me. There is no way to fully explain the feeling that occurs as mind, body, and spirit merge via fluid moves designed to build core stamina, endurance, and tone. Pilates provides it all... challenge, fortification, inspiration.

We live in a world of technology, connected 24/7, leaving us with little time to get lost in thought or experience moments that ground and revive us. And so, we are often stressed. Yet, Glinda's wisdom − all the way from Oz − is timeless. "You've always had the power to go back. Close your eyes and tap your heels together three times..."  

If you don't work out regularly, you just don't know. Those 30, 45, or 60 minutes become a Mecca. The world can wait. It's amazing what you...

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