How to Pick Perfect Avocados! Vlog #2

Happy Tuesday!!

Vlog #2 is LIVE….it’s an interesting one ;)
Sometimes I think I embarrass myself too much…oiye!

Watch it now!

If you want to know how to pick the best avocado, you’ll want to watch!

Make sure to subscribe and LIKE. If you do like it of course….hehe.


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Apple Cinnamon Protein Pancake!

As I’ve mentioned before and as you’ve seen in my First Daily Vlog {posted yesterday} I really like my breakfast food!


I don’t eat bacon on a regular, but when I do…ohhh lordy, I’m in love.

What I do eat on a daily for breakfast is a fabulous shake or a protein pancake!  Who doesn’t love pancakes and when you make them with your favourite protein or meal replacement powder and not with wheat or grains, you will be full, satisfied and keeping on track with your health goals.

I am a creature of habit and usually stick to the same ol, same ol pancake in the morning {or I do eat these after a great weight session in the gym!  I’m following the LiveFit Trainer by Jamie Eason again!} and that means my pancake is made with love, then topped with blueberries and a wee bit of maple syrup or sprinkled with stevia.

However, the apples are in ripe season here in beautiful British Columbia, so it’s only natural I want to use apples in everything I make!  I mean, baked apples with cinnamon could be one of the most amazing things eva…..of course not as great as coffee, as I take a sip right now.  But you get the picture ;)

 I can tell you that warm apples on top of a healthy flapjack is simply amazing for a great hearty and healthy bfast!

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To Make Apple Cinnamon Protein Pancakes:

1.  Follow the Protein Pancake Recipe Here.

2.  Cut up 1 apple into bite size pieces, heat your oven to 350.

Sprinkle the apple pieces with cinnamon and a wee bit of coconut oil.

Bake the apple pieces for 7 – 10 minutes, or until they are soft.

Top your pancake with this health and simple apple “compote”

Add a little bit of pure maple syrup and you’ll be in autumn heaven…..

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Let me ASK you:

Do you LOVE warm apples and cinnamon??

When you make these please tag me and let me know!!  @iheartwellness


ps.  Today’s Vlog will be up at 4pm pacific time!  Make sure you subscribe to our YouTube Channel!

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YAHOOO!!!  It’s LIVE!  Our very first VLOG is live!

I’ve made a decision and a commitment, not only myself, but to you that a new daily video will be up each day at 4pm pacific time.

So today was an official FAIL because my computer was not cooperating and I didn’t get the video up here and on YouTube until 6:30pm…..great way to start this epic journey ;)

As you’ll see in the Vlog #1, I have decided to try this out for 90 Days straight!

Do you think I can do it??

Watch Now:

Thanks for watch!  We really appreciate you!

Remember to Subscribe!!  EEEEEE!!!  We are so grateful we are already at 313 subscribers, I can’t even tell you how happy we are!



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Weekend Update & Important News!

Happy Monday!

Call me crazy, but I love Mondays!  They are fresh, full of inspiration and it’s time to “get sh*t done” {sorry nana, I know you’re reading….”it’s time to get shaving cream done!”}.  How do you feel about Monday’s?

I’m sitting here sipping my coffee and I wanted to fill you in on the weekend and share some exciting news with you!

Saturday afternoon Ryan decided it would be fun spur of the moment to hit up a pumpkin patch!  It’s been years since we ever went to pick our own pumpkins and I feel we used to do stuff like this when we first started dating, but then all that seasonal fun started to slow down over the years….so I was surprised we ended up here, but it was FUN!


We walked through all the fields of squash, shot some videos and took a lot of pictures!  The day was perfect and warm and the Starbucks before our feet hit the damp soil really helped us along!

The patch was not only full mud, it was also full of petting zoo’s, cute little kids perched up on wagons getting their pictures taken.  Dad’s trying to get their lil ones to look at the camera and smile by them putting a pumpkin on mom’s head….it was hoot and I picked the best pumpkin eva!


I think he looks like a Percy the Pumpkin. He just looks like he’d have a great name like that.

Now, our fabulous little pumpkin lives on the porch so he can continue getting his fresh air.   Even though I so badly want him on the kitchen table as decor…

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Sunday it was really warm here in Vancouver, so we packed up Hudson, went for lunch at Whole Foods and then hit the beach!!

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I can’t believe that on October 19th I was at the beach, where its normally freezing cold this time of year without a winter coat, rolled up denim and flats without socks.  Can you believe it?!  I seriously could NOT!  Hudson loves going to doggy park and playing with all the other pooches….again, we sit there sipping Starbucks.  I could be Starbucks biggest supporter, I swear I need it so much in my life.

The REAL FUN NEWS is, I vlogged / video’d all of the weekend!!

For years I’ve been wanting to start a little reality show and daily vlog, but I was SCARED.  I was afraid it would be a big waste of time, that no one would watch, that people would make fun of us, that someone will hate us and send a nasty message….I mean, I thought of it all.  I had this huge FEAR story rolling in my head, but in the end I have regretted not at least TRYING to do this vloggin thing for 90 days and see how it even goes!

So today at 4pm Pacific Time our First Vlog will be up on the YouTube Channel and here on the BLOG! 

Subscribe Today if you haven’t already to get notified when the videos are up each day!!

Phew!  I’m excited and nervous, so please come check out how much we screw this up in the beginning ;)  It will be fun…hehe!

I appreciate you!  Have a great day!



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Coffee Spiced Pumpkin Seed Clusters

Get ready to fall in love with some healthy little seed clusters.  You know that Treat Friday is always good to you and today it’s really good!

I love pumpkin seeds, especially when they are baked and baked with coffee, spice and maple syrup. Mmmm.


The best part of fall and autumn is pumpkin!

…and getting cozy as the rain falls, while eating healthy treats!

I was talking with a friend yesterday in my business that was telling me how food is a weakness and they will always reach for something bad over something good.  I can totally relate and I used to be this way.  Whenever hunger would hit the first thing I’d reach for was a peanut butter sandwich on white bread and of course a little smear of jam would be on that peanut butter.

Ever since I realized what Food Allergies were and that they were taking over my health, {read story here}, I started to eat cleaner and know the importance of NOT eliminating fun foods / treats from my diet, just making them healthier so enjoying them wouldn’t be filled with guilt.

Let me introduce you to some healthy Coffee Spiced Pumpkin Seed Clusters!!  I found these on Pinterest by and I just tweaked them a bit to fit my liking…..I really like them!

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Coffee Spiced Pumpkin Seed Clusters:

1 cup Raw Pumpkin Seeds

1/4 cup Chopped Almonds

2 tbsp Flax Meal

2 tbsp Ground Coffee {I used dark roast…mmm}

1/4 cup Maple Syrup

1 tbsp Coconut Oil

1/8 tsp Sea Salt

1/4 tsp Cinnamon

1/8 tsp Nutmeg

1/8 tsp All Spice

1/2 tsp Vanilla

Dark Chocolate for Drizzle

To Make Coffee Spice Pumpkin Seeds Clusters:

Preheat oven to 350.

Mix all ingredients together in a mixing bowl, except dark chocolate.  Make sure all seeds are coated with syrup and coconut oil.

Lay the mixture evenly on a parchment lined cookie sheet and bake for 25 minutes.

Stirring every 10 minutes.

Remove from the oven, pack them firmly together in an inch thick square on the parchment paper and let the treat cool.

The treats should be able to be broken apart into clusters with your hands when cool.

Drizzle each cluster with melted dark chocolate.

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Try them and let me know what you think by tagging me on Instagram or Facebook!!

Now…..I never said it’s a great idea to eat a whole tray of these….so I’m off to the gym to get a great leg workout in and some cardio!

Happy Friday!


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Lush Review: Shampoo Bar & Wizard Bath Bomb

Prepare yourself for some serious Lush Cosmetics lovin’ right now.

I bought the new Cinnamon Shampoo Bar and seasonal Wizard Bath Bomb over the weekend and I have been waiting to tell you how amazing they smell….I know, it sucks you can’t smell through the screen, but trust me.  They are the bomb {no pun intended…well….kinda}

The truth is, I had no idea I was even a Lush lover.  Awhile ago, I had tried their Skin Care to help with Acne and Scarring and they were great, but  I rarely would shop there or think of this shop as a place to look for my shampoo, but since I was in Del Mar and a friend had Turkish Delight in her shower, it smells amazing, so I decided to give it a go!  I’m so happy I let Lush Cosmetics into my life :)

When I walk into Lush I swear that as soon as that scent hits my nose, I feel like I’ve transported to a magical heaven.

Creepy Secret - I love walking out of the shop with the scent of the store in my hair.  WHO AM I?!

Anyways, back to the review!

I can’t tell you anything about how the Wizard Bath Bomb leaves me feeling, because I think he’s to “FUGLY” to even use right now. For $8 I want to make sure I am going to get a good LONG bath time in.  That means no dog barking at the UPS man, no boyfriend in his office on back to back phone calls….no text messages coming in, I want 1hour of sparkly, shimmery water when no one else is home.  Not too much to ask, right?!

This guy is so ugly, he’s cute.

I’ll review him for you and get back to you with the details.  This sounds so strange and I feel bad plopping him in my bathwater now…..

Ok, but the SHAMPOO BAR!!!  Ohhhhhh my gawd!  It’s glorious!

I was a little skeptical thinking that a bar of soap being rubbed on my head would actually work or work up a lather, but it is flat out amazing!

This is a picture after one use on my long hair.

The Pro’s:

* You barely use any of the shampoo bar to get enough for your whole head of hair.  The smallest amount goes a long way = you get your $11 dollars worth of this bar.  I only wash my hair a couple times a week, so this sucker is going to last me a long time.

* The smell of Cinnamon and Cloves in your hair is to die for.  The scent swirls around your whole head and it’s pretty awesome.

* My hair is SO shiny, silky and straight!!  Usually when I use any new shampoo, my wave starts coming back in the humid Vancouver weather, but on purpose I did not use any other products on my hair, except the Shampoo Bar and an AG Light Conditioner.  I blew dry and straightened my hair as usual and everyone is telling me how shiny it is!

The Cons:


Ok, maybe one.  I put the wet bar down on my bathtub and it left a temporary red hue.  But hello, it’s cinnamon!!  Just wipe it away with a towel and you’re good to go.

I can’t wait to go back and get more of the Lush Shampoo Bars!
Thank you Lush for making me feel like a million bucks ;)

I’d love to hear, what are YOUR favourite Lush Products??


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Miracle Minute #1

It was Thanksgiving weekend for us here in Canada and nothing beats that cozy feeling of being with family, eating homemade meals and mud pie.

First off, I am so beyond, over the moon, thankful for you!



There wasn’t just fabulous food this past weekend, no…there was more. I was so  blessed to be surrounded by greatness.  You know when you just look over at people you love, hear a song that takes you back….or smell a smell that makes your heart dance?


I loved it so much!

I sat over this long weekend with a journal in hand and wrote out what I wanted to start featuring on the blog.

Besides really infusing my personality, loved ones and everything that makes my world go round, I want to make sure you’re coming and leaving satisfied.


Thousands read this blog each day and for that I’m so grateful!

As I journaled the content of this blog, I cheered to you!


To give everything back to you, to support you and really be there for YOU, I’m starting Miracle Minute Monday! I know…it’s Tuesday, but technically yesterday was a holiday and I missed posting yesterday, so today is #1!

For your miracle minute today I want you to spend a minute to yourself, connecting within and I want you to bring forward what you want.

Ask yourself these 2 questions:

1. What do I want? {No judging. Whatever comes up first, roll with it}

2. What is stopping me from achieving that in my life?

Write it out.

Now that you’re clear and you’re open, acknowledge that you have been given this gift to rock your dream and achieve what you want and now you can see and embrace the block that shows up. The block can be there, but does it take you out? No! The miracle today will show up.

Maybe the miracle is you finally decide to get out of your way and take the action you know you need to take?  This is the magical part of creating your life, but doing it on track and in flow!  Look for the miracles always around you :)

Comment below and me know your #1 and #2 I’d love to hear!


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This weeks update: sniffles, coconut, and feeling crazy!

Happy Friday!

I can’t believe the weekend is here already!

YIPPPPEEEE!!  It’s our Canadian Thanksgiving this weekend and that means delicious food, wine, family {except my sister won’t be here….you can follow her Thanksgiving over on her blog} and pie!  I’ll be pouring my love and soul into a Dairy Free & Gluten Free Cappuccino Mud Pie of course!

Yippee.  Indulging like this will really get this sicko back to the gym….

I’ve been out of the gym the last few days due to a head cold.  Boooo.

The truth is, I am not too sick and I have it programmed in my mind that Starbucks cures all, along with Herbion lozenges.
I found the Herbion lozenges at my local organic grocery store and they are great!  Sugar Free, Natural and taste like oranges!!  I’ll be honest….the best part about being sniffly is the cough drops.  I actually look forward to getting new flavours and enjoying them throughout the day.  Call me crazy!

Speaking of crazy….

I’ve been feeling a bit crazy lately.

Most of my crazy is coming from me taking a slightly different direction in business and in my life and a lot of fears, anxieties, and beliefs are showing up. This “Crazy Kris” syndrome is legit and I’ve been in this bubble of “out there” for a few weeks and I could be driving a lot of people nuts around me, never the less, I have learnt a heck of a lot about myself and what I can do to REALLY tune in and allow the guidance factor to take place.

Have you ever felt like you have no idea what direction to take, but you know all the direction to take?!

See, I am crazy!

So yes, a new brand and blog for my business sector will be rising soon.  If you’re interested in networking, relationship building and building a business from home, you’ll love it.  hehe!

OH!  I’ve found a bar that I’m LOVING for an afternoon snack!

The SimplyProtien Whey in Coconut.

These bars are lower calorie, low sugar and filling!

Have a great day!  I’ll see you on Instagram and Facebook :)

If you have any cold remedies that will help a pressured head and sniffles, send them my way!!


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Creativity is Queen.

The weekend was full of some great adventures and fresh baked muffins.


Ryan and I found a new coffee shop to enjoy and it’s right across the street from my favorite Starbucks! JJBean has very tasty dark roast, I still prefer Starbucks flavor, however the baked goods, especially the vegan zucchini chocolate muffins are the bomb. Made in house and always fresh! Yea….Starbucks does not have great treats. Do they?!

While sipping my coffee I remembered what my psychic told me about “having more fun” in my life. I’ll be the first to admit that my business, coaching, my home business and helping people has always been number one….I forgot what my fun was!

I am so creative and I feel that part of me has been muted…it’s time to embrace my creativity and I’m excited to let it out! Why am I waiting?

So, I said “screw this! I want to add more things I love that are outside of business” but truthfully have everything to do with my business! Lol!

I took out my notepad and wrote out my supply list! Its time to let my creativity flow out of my head and into something awesome.

I have never painted on canvas before, but it’s always intrigued me! I love the look of bright abstract pieces and I think this is going to be the perfect way to unleash the creativity queen within!


Off to Michael’s I went and got my goodies!! I stood in the paint section forever looking at colors, brushes, how to guides and silly paint mixing trays….

There is a lot to choose from when you’re just fresh into this!

I literally had to go with the mood I was in, breathe and start choosing paints! I’m excited to start my first masterpiece!


I truly believe that by allowing you to drop from your head to your heart, magic happens! It’s time to get out of your head and find a great outlet ;) I’ll let you know how painting goes….today I’ll also do yoga. I think that’s a great outlet as well!

What is your release? Do you paint?


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Chocolate Chip Cinnamon Protein Bites {No Bake & No Sugar}

When I have a sweet tooth it takes a lot for me not to reach for the dark chocolate at 2pm….

Instead, I usually have to make a little treat or “bite”, something that is healthier, but satisfies my craving for sweetness.
As I was fighting my urge to eat everything sugary in the house, I tuned in and realized that my body was just craving protein.

Trust me, I even tried replacing chocolate with a carrot…it wasn’t exactly what I wanted.

Once I realized it was PROTEIN I needed, I quickly pulled out my mixing bowl, healthy ingredients and got creating!

Side note, most of the time when we have cravings or we’re hungry, we are actually thirsty, so try drinking some more water….or we are in need of some more protein!  Try making this healthy treat today, or whip up some egg whites and spinach, a protein pancake or even a shake!

Welcome Chocolate Chip Cinnamon Protein Bites to your life!

Chocolate Chip Cinnamon Protein Bites
{No Bake & No Sugar}

*Makes 8 bites / balls

1/2 cup oats

1/2 cup ground oats

1 tsp cinnamon

1/2 cup coconut

2 scoops vanilla protein powder

1 pack stevia {*Optional.  Add if your protein powder is not that sweet}

1/4 cup unsweetened almond milk

4 tbsp melted coconut oil

4 tbsp mini dark chocolate chips

Mix all ingredients, except chocolate chips together in a bowl.

Stir in the chocolate chips once the ingredients are well combined.

Roll into 1″ balls / bites and place on a cookie sheet.

Place in the freezer for at least 20 minutes before enjoying!

These healthy bites are tasty, fun, packed with protein and very satisfying for any sweet tooth or that need to reach for any empty calories.
I even had one before bed last night to keep me fuelled for my Zzzzz’s :)

Try the recipe and let me know how you liked them!!  Share with me on Instagram: iheartwellness


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