Mega Flu Fighter Recipe

Delicious spicy soup to get you back on your feet


Story and Photography By Danielle Arsenault

Garlic, ginger, serrano chili, lime and cilantro all have detoxification properties and can help kick that cold before it even arrives. Here’s why.

Garlic is revered due to its anti-bacterial, anti-fungal and anti-viral properties. It has the power to reduce yeast overgrowth, stimulate the production of glutathione, which helps eliminate toxic build-up and strengthen our immune system. Ginger has been used for centuries to stoke digestive fires, calm indigestion, promote circulation and facilitate the assimilation of nutrients. Serrano chillies contain capsacin, a chemical compound found in all spicy chilis known to provide relief for irritable bowel disease sufferers (it worked for me!). Capsacin is a potent anti-inflammatory and when ingested or applied topically in a cream, has been proven to reduce pain, headaches and sinus symptoms. Lime gives soup a nice kick and stimulates the digestive system, enhances alkalinity within and increases secretion of digestive juices. Cilantro is known to chelate heavy metals, thus ridding the body of unwanted toxins. Being a strong anti-oxidant, it helps to lower the risk of oxidative stress in cells that may become carcinogenic.

Get the full recipe over at Impact Magazine

Shake and Bake

Kick Up These Clean, Yet Decadent, Treats With Protein Powder

Treats with Protein Powder

By Heidi Cannon
Photography By Randy Dicken, Skazka Images

Eating clean is a wonderful lifestyle. You feel better, have more energy and your health improves. But sometimes I miss my sweets — an occasional chocolate bar, a cookie or a cupcake.

I started to think about how my favourite sweet treats could be made clean, yet tasty, so I got my protein powder out and off I went, baking up a storm. Two years later and I haven’t stopped. None of my recipes contain sugar, white flour or butter. Many recipes are gluten-free and lactose-free and I load all of them onto my food app, Mrs. Cannons Baking.

The app gets reloaded bi-weekly with new recipes, which include calorie breakdown, fat, carbs and protein.

Here are three of my recipes to try:


Makes 18 cupcakes

Cupcake Ingredients

  • 2 eggs
  • 1 cup vanilla protein powder
  • 1 cup mashed yam
  • 2 tsp. baking soda
  • 4 packs Trivia sweetener


Blend ingredients with mixer and pour into non-stick muffin tins. Bake at 350F for about 25-30 minutes, or until lightly brown on top.

Frosting Ingredients

  • 2 Tbsp. peanut butter
  • 1 tsp. vanilla extract
  • 1/4 cup low fat cream cheese


Blend with mixer and spread on top of cooled cupcakes.

Nutritional info per cupcake (including frosting):

Calories, 125.8; Fats, 5.42g; Carbs, 21.06g; Protein, 8.97g


Makes 8 Muffins


  • 3 bananas
  • 3/4 cup of fruit of choice (try blackberries/strawberries)
  • 1 apple
  • 1/4 cup coconut flour
  • 3 Tbsp. walnuts
  • 1 tsp. vanilla extract
  • 1/2 cup vanilla protein powder


Blend with mixer and pour into non-stick baking tins. Bake at 350F for 15-20 minutes or until golden brown.

Nutritional info per muffin:
Calories, 108; Fats, 3.2g; Carbs, 14.2g; Protein, 5.1g


Find this one over at Impact Magazine


Buckwheat Fever

Two tasty summer seed recipes to get you crazed for the season


Why is it a main staple in my athletic diet? It is gluten-free, full of essential amino acids including the good mood tryptophan and with the added bonus of being one of the easiest foods to sprout, buckwheat makes my list of top power foods for any healthy diet.

I use buckwheat as my main carbohydrate for fueling up with long-term energy for strenuous athletic days as well as for short powerful workouts. Full of fibre, iron, calcium, vitamin B, potassium and magnesium, this seed is truly a magnificent gift from Mother Nature.

Easy on the digestive system and alkalizing, buckwheat is a key dietary addition in helping me cleanse my body of unwanted waist centimetres. It also reduces inflammation, speeding up my recovery and helping get me back to what I love quicker, stronger and more energized.

I eat 1-2 cups of cooked or sprouted buckwheat two hours before heading out for a long day of activity. I also love adding in a quarter cup of sprouted buckwheat into my recovery smoothies after an early trail run.

Read the full article here:

What Every Runner Needs To Know About An Alkaline Diet

Balancing the body with food for energy


To meet energy and oxygen demands, both lactic acid and carbon dioxide accumulate in the body. An alkaline diet helps your body create a neutral environment to stabilize and combat the amount of acid build-up. An increased level of acidity in the body has been connected with muscle pain and fatigue. It also decreases your body’s metabolic rate.

New research has shown a diet rich in alkaline foods can not only buffer the acid created by food and exercise, but it can also stop the body from pulling out nutrients from our bones. An alkaline-rich diet preserves muscle mass, reduces calcium loss and boosts metabolism. Simple actions like eating more greens, drinking lemon water and avoiding processed foods can help you improve as a runner.

The alkaline diet is equally important for older runners, since with age, the body’s ability to make muscle protein in the form of nitrogen is significantly reduced. With an alkaline-based diet, nitrogen levels are consistently balanced in the body, leaving muscle mass less affected.

Read the full article here: