Delicious and healthy Almond Butter-Cocoa Balls

Almond Butter Cacao Balls

I was almost in hibernation mode, spending my day under a warm woolen blanket, recovering from a flu, when I felt this urge to devour something sweet. Since, I don’t eat gluten which also means that I don’t keep cookies or any other sweets (except chocolate) in my house, I had no choice but to improvise. It had to be something which did not require baking.  This delicious treat is gluten-free, dairy-free and sugar free. Cocoa is a top source of antioxidants, contains an abundance of magnesium and zinc among others,  raw honey contains immune boosting and anti-viral properties, is super high in B vitamins and promotes sleep. Almonds are filled with minerals such as magnesium, copper, potassium, calcium, phosphorus, iron and B vitamins, and hemp seeds are an excellent source of essential fatty acids.

So, here is my creation:


• 1/4 cup of organic almond butter

• 1/8 cup of cocoa powder

• 2 tablespoons of raw honey

• 2 tablespoons of crushed almonds

• 2 tablespoons of hemp seeds

• 1 tablespoon of ground chia seeds

• 1/4 teaspoon of vanilla extract

• a dab of chili powder

• grated coconut flakes


  1. Put all the ingredients, except coconut flakes, into a bowl and mix with a fork until the mixture comes together and ball starts to form. You could use a food processor, however I decided to use a fork (trying to conserve energy).
  2. Take a spoonful, roll it in the palms of your hand in a ball shape and cover with coconut flakes. Set aside in tupperware container, or any other container to be stored in the fridge.

Enjoy it with a cup of tea.

Bon appetit !


Winter in hiding….

Well, we have been so proud of our Canadian Winters, cold and snowy. However, it seems the winter is hiding from us, or perhaps hibernating.  I’m starting to miss it. Is it because we subconsciously would like to ‘hibernate’ – slow down and cuddle up.

I do find myself  wanting to sleep more, eat more and curl up by the fire, or just under the warm blankets. Do you?

We often behave as if seasonal changes are not relevant to our modern lifestyle. After all, in many ways, civilization is all about overcoming nature. But our bodies are evolutionarily old and remember how weather once dictated our behavior. In winter, we gathered around a fire, reading and telling stories. We packed our bodies close and slept long hours.
Now we act as if it’s always Summer, demanding consistently high productivity not only at work but at home as well. But our bodies require cycles of activity and rest. Daily and annually. When days are long, our metabolism and energy levels amp up. In winter, we produce hormones that make us sleepy, giving us time to restore body, mind and soul. We can’t  force ourselves to operate at summer levels, as it is against our nature. So, Winter please come and let’s ‘hibernate’.

Warming Chai Latte during cold Canadian Winter mornings, dairy free and delicious

It’s official, Winter has finally arrived, and temperature dropped to -6 degrees Celsius. Yay! How can we keep warm and cozy during those chilly  Canadian mornings.  After looking for different breakfast options, I found a breakfast drink, that would make you feel warm and happy.  A dairy-free Chai Latte,  a delicious hot drink which could make a great breakfast.

Dairy-free Chai Latte

  •  I combined eggs, almond milk, coconut oil and chai spices i.e. cinnamon, cardamom, cloves and star anise seed. As you can see from the ingredients, this delicious drink is full of protein from eggs and full of good fat from coconut oil.
If you are concerned about the raw egg, the boiling  water will poach the egg a little bit.

Chai spices
Healthy and delicious Chai spices


Ingredients for one person 

  • 2 eggs, preferably organic (wash the shells before)
  • ½ cup boiling water
  • 1 tablespoon coconut oil 
  • 2 teaspoons ground cinnamon
  • ½ teaspoon ground cardamom
  • 3 – 4  cloves
  • 1 – 2 pitted dates to sweeten
  • 1/4 cup of home made almond milk (depending how big is your cup or mug)
  1. In a blender ( I use magic bullet combine eggs, water, almond milk, coconut oil, cinnamon, cardamom, cloves, and dates
  2. Blend on high ( in the blender) until mixture is frothy
  3. Serve and enjoy :)

Benefits of good posture

Why is it important to have good posture?

Bad vs. good posture

• to keep bones and joints in correct alignment, so muscles are being used functionally,

• to help decrease abnormal wearing of joint surfaces which in turn could prevent arthritis

• to decrease the stress on the ligaments holding together the joints of the spine

• to prevent fatigue because muscles are being used more efficiently allowing the body to use less energy

• to prevent backache and muscular pain

• to improve emotional and mental balance

• to contribute to better physical appearance

Adding any exercise that improves your posture will make you more vital and improve your life!


Pilates ‘swimming ‘


This pictures shows Pilates ‘Swimming’ exercise. Swimming is a fun exercise, but it is also quite challenging as it brings every part of the body into play. This exercise is good for core stabilization, upper back extension and hip extension. This is good to improve back strength and those deep abdominal stabilizers. 

Pilates, IMT® and Bowen Technique is the answer to improve your posture! So, don’t wait !