Why do I love pumpkin let me tell you the ways lol

when you think of pumpkins you think of pumpkin spice lattes and jack-o-lanters, or maybe even a costco pumpkin pie hahah come September I swear there all over the place !

But did you know the endless health benefits that pumpkins have? Your love the jelly, belly stupid round things even more after you read this 😛

1.Pumpkins are rich in fibre , one cup of puree pumpkin is more than two slices of whole grain bread , plus it keeps you filling fuller longer

2. Pumpkin is a low cal super star as well with less than 50 calories per serving

3. They come in all shapes and sizes just like people the reason why I love em the most !  That’s  Mrs. cannon’s Kitchen fact lol

4.Pumpkins are packed in beta Carotene which converts to vitamin A in the body,perfect for Skin & optical health! One cup of pumpkin contains over 200 percent of most peoples recommended daily vitamin A intake!

5.Better Immunity ! A large dose or the P is a large dose of Vitamin A again which can help fight and ward off bacterial and fungal infections . Plus pumpkin is packed with 20 percent of the recommend vitamin C intake thus fighting off cold season have your pumpkin in hand

6. Don’t throw out the seeds! The seeds are packed with a variety of magnisum, protein, help fight free radicals , Zinc for immune support, Omega -3’s theses little babies have it all!



Now don’t even get me started on baking and cooking with pumpkin!!! So easy and non drying!!! No to forget flavor town city ! If you follow me you’ll know I love to create less guilt free treats with just as much flavor and taste as the original ones … Thus why I created the ever so popular


  • 1  1/2 scoop Salted caramel Quattro protein
  • 1/2 Cup vanilla Almond milk
  • 1/3 Cup Pumpkin Puree
  • 1 tbs. Cinnamon
  • 1/3 Cup water
  • 1 Starbucks instant coffee packs (original pike place flavor)


Makes a grande size latte, feel free to double the recipe for two 🙂 In small sauce pot bring water, almond milk and pumpkin to a simmer. Add in Quattro and cinnamon whisk everything together until blended. Serve with coconut whip cream if desired 🙂

For Grande size (including 4 tbsp. of coconut whip!! ) –

Cals -263 Carbs-21  Fats-6.2 Protein 31.1


Traditional Starbucks Grande PSL- Cals -380 Carbs- 52g Fats-14g Protein -14g!!!



Exp mine is full of protein and packed with everything good for you ! So keep the spice save on the calories!

Now there are some items that I would choose to leave the pumpkin out of …. Really this is a thing ??? Like WOoooooooW


Go Bananas for Gluten free!

Little over two weeks to go until Olympia with team Magnum! So excited !! My prep for this has been going really well too, even with cutting my macros down,  my energy levels are still high! I’m lifting like a boss and feeling over all pretty fantastic!

Sooo another note, my lovely hubby has come home for a few weeks (he works out of town alot) which is tough but its what we have been doing for a long time so it works for us. When he is home my grocery bills and baking doubles even triples lol

His all time favourite treat have to be carrot cake & banana bread so since I’m cutting and even not eating my healthy baking for the next few weeks, I have my bottomless pit of a husband I can feed ;p

I recently teamed up with a Vancouver based company Called “Sweet Monk sweetener. Too add to my stellar Quattro baked goods, I used this in today’s recipe and man is it tasty! Even just on a rice cake with almond butter is amazing! And you don’t need much at all in fact its such a small amount that goes along ways. Check it out below



What is inside a bottle of SweetMonk?

Monk fruit extract.

What exactly is monk fruit?

It is a small round fruit native to Southern China and Northern Thailand. It’s traditional name is “luo han guo”. Luo han translates to “monk” and guo is “fruit” in Chinese. Thought to be named after the Buddhist monks who first cultivated the fruit some 800 years ago. It has been used for centuries in these countries to treat diabetes, digestion issues and obesity. 

How is SweetMonk sweetener created?

We choose to use pure monk fruit extract.

It is created by removing the seeds and skin of the fruit and using a hot water extracting method to extract the “mogrosides”. They contain no sugar but are up to 200 times sweeter than sugar. 

Does SweetMonk contain any artificial ingredients?

No. SweetMonk does not contain any artificial ingredients.

Does SweetMonk contain fructose/sugars?

No. You might be wondering how this is possible because it is derived from a fruit. It is because the “mogrosides” are extracted and they contain the sweetness as well as antioxidants but no fructose / glucose.

How does monk fruit compare to other natural sweeteners?

Monk fruit has some similarities to other natural sweeteners but also some key differences. Monk fruit and stevia both come from natural sources, monk fruit from a fruit and stevia from a leaf. The main difference is in the aftertaste, many people cannot tolerate the aftertaste of stevia but find monk fruit does not have an aftertaste. Sugar alcohols ex: xylitol & erythritol are not always calorie free and some have an impact on glycemic index and are not always digested well. Agave is also becoming more popular as a sugar alternative. It contains sugar and calories and due to the high amount of fructose it contains it can cause digestion issues and bloating for some people. 

Who is using monk fruit?

You might be surprised to learn that many household names are starting to use monk fruit into their products. Brands such as Starbucks, Nestle, Dole and Zevia are using monk fruit to reduce sugar content while maintaining great taste!

Why would I use SweetMonk sweetener?

If you are trying to reduce the amount of sugar and/or artificial foods in your diet.

It is an all natural, zero calorie and delicious way to sweeten food and beverages. The extract is 200 times sweeter than sugar and also contains antioxidants! It has no impact on blood glucose levels which makes it a great option for diabetics. What more could you ask for. 

Because monk fruit is so sweet, just a little is needed so sweeten your favourite foods and beverages.

Try it in: coffee, tea, plain yogurt, smoothies, protein shakes, oatmeal and homemade popsicles.

SweetMonk is vegan, kosher and gluten free.

Too good to be true?

This is what we thought too. A zero calorie, all natural sweetener that tastes great, is easy to digest and even contains antioxidants! New to us but it has been used  for centuries in Asian countries. Due to increasing consumer demands for sugar alternatives and healthier options, companies are searching for something to satisfy today’s modern consumer. Monk fruit is an obvious choice. 

Check em out on Instagram or on there site www.shopsweetmonk.com

Tell them Heidi sent you ;p


So Today’s super chocolatey Banana loaf !

  • 1 Scoop Vanilla Quattro protein
  • 1 Tbs Sweet Monk
  • 1/4 Cup chocolate chips
  • 2 Ripe bananas
  • 3 tsp. Natural peanut butter
  • 1/3 Cup coconut flour
  • 1/3 Cup apple sauce
  • 1 Tsp baking soda
  • 1 Cup oatmeal

Mash banana and mix all wet ingredients together . Slowly fold in dry ingredients, pour into a lined baking tin (I use parchment paper). Sprinkle extra chocolate chips on top (optional )

Bake at 400 for 30 -35  Minutes

Recipes makes 8 slices each slice contains

Cals- 99 Carbs- 10g Fats-3.2g Protein -4.75g

Summer Go to guilt free snacks

Who doesn’t get snacky at times ? Lol especially in summer! I find mid day to be the worst for me I crave salty things for sure!! As much a I enjoy baking and sweet  things I love a good salty snack! If you follow me you’ll know that im prepping for Olympia and photo shoots. Im sticking to my allotted macros per day but I have also come up with a way to incorporate some snacks that I down right LOVE!!


My go to salty treat – Special K crackers Original (you can buy them at most Walmart or grocery stores ) OMG they are sooo good there so crunchy and salty AHHh I love them ! Best part they are 80 Cals per 19 chips ! Ruffly works out to be one cup 🙂 I love to dip them in salsa ! Which there are so many low cal salsa on the market Old El Paso is 30 cals for 6 tbsp.

Throw out the RANCH dressing this is the worst! Swap it for this Mrs. Cannon’s veggie dip

  • 1 cup of Greek yogurt Plain
  • 4 tbsp. Oh My Spice garlic lovers spice
  • 4 Tbsp. OH My spice Lemon & pepper spice

Great for dipping cucumbers carrots and any veg 🙂 The beauty of OH My Spice is there are no preservatives or sodium

This entire dip has-200 cals / 34 G of protein / 14 g carbs /0 fat



Finally since I wont be enjoying a glass of wine until Sep 24 when my best friend and I head to the Okangan for our yearly wine bestie weekend , im drinking good old non alcoholic drinks lol

My Summer go to that still feels like your drinking something knotty but your actually getting in your BCAA’s lol Magnum High 5 Strawberry flavor ,Club soda on ice 🙂 OOOO so good !


Hope everyone is enjoying summer ! Stay on track and have fun ! Hugs Heidi

Ice creams here!!

Hello Summer! Its finally here ! Wow what a summer we have had so far! Now I don’t know about you but Ice cream is defiantly a treat that comes to mind in summer time!

I can remember hearing the Ice cream truck  coming from miles away and racing my bike to it 🙂 As and adult this hasn’t changed HAHAHH

Now I’ve come up with a healthier version of an all time fav! And you don’t need an ice cream maker to do it! so easy!

Here is my super simple recipe for a guilty free Ice cream treat !

Crunchy Salted Caramel Ice cream ” servings=”4″ time=”2 hours ”

  • 1 Bananas
  • 2 Cups ice
  • 2 Scoops Salted Caramel Quattro protein powder
  • 1/2  Cup Greek Yogurt plain
  • 1/4 Cup Coconut  milk
  • 2 Fit Crunch bars
  1. Blend all ingredients (except fit crunch bar) In blender on high . Pour into Tupperware and place in freezer for 2 hours
  2. Chop up fit crunch bar into small pieces
  3. Scoop out ice cream mixture and decorate with Fit Crunch bar and chocolate sauce optional 🙂

All nutritional info is based on one serving. Recipe serves 4

Recipe makes 4 servings

Each serving contains   Cals- 211   Carbs -18.6    fats – 5.1  Protein -25.5 !!!

Eat that Dairy Queen lol!

How the heck do you have time for that?

Summer of 17 … Isn’t it crazy that its 2017 summer ?? Or is it just me !? Like I remember summer of 2000 little alone 17 lol Wow im sounding  old .hahha

So plans for 2017 summer … Shoot , shoot and more photo-shoots. Throw in training for  two grand fondo cycling races, 140 km which is 86 miles to ride,a belly dance competition end of September, Olympia Yes with team Magnum and a girls bestie get away weekend. Yes its going to be a busy one! That’s ok better than sitting on my butt 🙂

Now I get asked a lot how do I have the time or the energy to do this ? What are my secrets … Well ill tell you… Planning each day and week in advance. Yup sorry I don’t have some magical thing I do differently, its really just setting goals and time lines for oneself.


The big thing is not to overdue them either. I have a day planner I carry with me, I know that’s old school but hey it works for me! I start out each day with the tasks I want to achieve and go from there. If I don’t get something done that day I simply move it to he next or find a better day to do so. On the flip side If I get everything done then I don’t ADD more to the day this will only make me stressed out and the likeliness it wont be done properly .

I like to roughly get at least 4-6 different tasks done per day. So give you and example today I had to perform (bellydance) for an old folks home, clean the house, post my latest recipe (calculate breakdown, make how to do make the recipe & photos )this all takes time, train back and abs , write this blog and get a hour cycle in…oh and answer emails, submit to mags the list goes on and on if I let it ….

So I woke up at 7:30 grabbed my java checked emails and submitted. Headed to the gym busted out an 45 min session, came home got ready and headed to perform, back home to write and upload recipes then after this im going to cycle and vacuum the house when im done… but that task might be put to tomorrow cause that’s the least fun lol

Not the most exciting day but I managed to set out what I needed to accomplish. Now one big thing that can say that  will distract you from getting things done… social media. I love it and im thankful for it but if you don’t watch it , this is a big time sucker. I know your reading a blog online right now which is mine, so thank you but after your done just take a look at your day and see how much of it is wasted on dumb things.  When I realized how many better things I could be doing than on my phone, I got heeps more done. Even SM I set a timer for sometimes I give my self a certain amount of time on it then I put my phone or laptop away and out of site. Distractions are the worst for getting off track, so stick to a daily, plan don’t overwhelm and go hustle!

Oh one more tip just like the “daily tasks” go download the app “Lose it ” I love this app because I can track my food and workouts to help me keep my focus with what’s going in my body and how many cals im burning up 🙂

Hugs my friends xoxo