Tuesday, 12 February 2019

Lets Get Cooking

Being a busy business owner and working late hours, it is hard to have sit down meal. Add to that the winter 'blahs' when you are feeling unadventurous in the kitchen. This combination screams quick and typically unhealthy meal choices. 

All I want is good tasting, quick preparation and healthy foods. 

This year I am determined to try some new recipes that can become my quick go to's and still be nutritious. 

For Christmas a friend bought me 'Oh She Glows Every Day' by Angela Liddon and that was the spark I needed.  Another place I find inspiration is on Instagram. Following nutrition, fitness and vegetarian/vegan people have opened my eyes to some great and healthy ideas.

Using these avenues I am going to give you some of my tried , tested and delicious foods with the hope you get the inspiration you need to make easy and healthy food choices! 

*If you try any of these please share and tag @coachhousetc so I can see your creations! 



A filling breakfast jammed packed with protein and minimal ingredients. It is going to sound a little strange but try it, trust me it is a household pleaser. 


  • 4 eggs
  • 2 mashed bananas 
  • optional 1tbs almond flour or 1/4 cup oatmeal 

That's right, 2 ingredients. The optional ingredients are if you would like thicker pancakes. 

Mash the 2 bananas, mix in your eggs and let sit while you heat your pan with coconut oil. 
This is the foundation, you can add spices (cinnamon, vanilla extract, cardamon, pumpkin pie spice etc) for extra flavour if you desire. 

In this picture the toppings are fresh cherries, cacao nibs and coconut cream.


I love smoothies for breakfast. 

They are nutritiously dense, when you make them right, and so versatile. Usually I blend, pour it into a mason jar and head out the door. This was a slower morning and I decided to get a little fancier by putting it in a bowl and sprinkling some toppings for added 'WOW'. 
This was the first smoothie I tried from 'Oh She Glows Every Day' but it will not be my last. 

'Green Matcha Mango Ginger Smoothie' , topped with some shredded coconut, mango pieces and a few pistachios. I added vanilla protein powder and used frozen over fresh mango. 


(makes two bowls)

  • 1 cup unsweetened almond milk
  • 1 cup of frozen mango chunks
  • 1 frozen banana 
  •  2 scoops of vanilla protein powder
  • 1 tsp matcha powder
  • 1 tsp fresh grated ginger
  • 2 tsp lime juice

I put all in the blender and blended until smooth. Since I used frozen fruit I didn't add ice but if you want it colder or thicker add some ice cubes. 


 Recently I purchased an Instant Pot and one of the recipes I make frequently, is steel cut oatmeal from Oh She Glows. This is the creamiest oatmeal that stores well for the week ahead.  

Follow Oh She Glows Steel Cut for directions with an instant pot or stove top. 


This granola is great to sprinkle on your smoothie bowl, chia seed pudding, pancakes, oatmeal or even nice cream.

I , once again, used 'Oh She Glows Every Day' as inspiration with a little twist. 

Once you get the basic idea add the seeds or nuts of your desire. Next time I might add some dried cranberries or cherries. 


  • 2 cups oats 
  • 2 cups coconut chips 
  • 1 cup raw pumpkin seeds (pepitas)
  • 1/2 cup hemp hearts 
  • 2 tbs coconut sugar
  • pinch sea salt
  • 1 tsp pumpkin pie spice 
  • 1 tbs cinnamon 
  • 2 tbs sunflower seed butter
  • 1/3 cup maple syrup 
  • 1 tsp vanilla extract 
  • 1/3 cup melted coconut oil 
  • 1/3 raw sunflower seeds

In a large bowl mix all the ingredients together. Heat the oven to 300 degrees and line your baking pan with parchment paper. 

Spread your mixture evenly on the baking sheet and bake for 15 minutes.  Pour the mixture back in the bowl and shake it up and place back on baking sheet to cook for another 10 minutes. 

Once cool store your granola in mason jars with silica packs, to keep it crisp.


You can't beat eggs for breakfast, and this healthy crust-less quiche helps use up veggies in the fridge.

Grease your 8 inch pie pan, I used coconut oil on a paper towel and rubbed it on my pie pan.

In a bowl beat 6 free range eggs with 1/2 tsp of water (I was told it will make it fluffier so I continue to do it). Add the chopped veggie you crave (I add some broccoli florets, chopped mushrooms, green pepper and some crumbles of feta cheese).

Pour mixture in the pie pan and cook at 350 degrees for about 30 minutes or until center is solid. 

I slice it up and place in glass containers in the fridge. An easy snack or a quick heat up breakfast. 



Roasting almonds are so easy and yet this is my first time doing them!


  • 1 cup raw almonds
  • 2 tbs soy sauce (or coconut aminos)

Set the oven to 325 degrees. 

Line a baking sheet with parchment paper. 

Mix almond and sauce in a bowl. Spread on baking sheet and bake for 10 min. 
*Next time I am going to do a hot sauce style! 

I used these nuts as a salad topper, mixed in with my trail mix for a handful for a snack on their own. 


I am not much of a baker! I like no bake desserts or protein balls. That is pretty much my comfort zone, yet today I went out on a limb. 

Today I made Paleomg's Tahini Pistachio Banana Bread and look at that, it turned out! 

You are going to love the minimal ingredients and easy steps. 

Next time I will double the spices (cinnamon and cardamon) because I wanted it to be a little more spicy :)


I am re-sharing this Almond Butter Cup from 'Thrive Energy' cookbook because its just that good and different! There are a few steps but do not let that discourage you. It is still easier than oven baking and it is all worth it in the end. 


  • 3 cups of  raw almonds
  • 1 cup of walnuts
  • 1/4 cup cacao nibs
  • 6 pitted dates soaked
  • 3 TBSP maple syrup

  • 1/3 cup melted virgin coconut oil 
  • 1/3 cup maple syrup 
  • 1/3 cup almond butter 
  • 1/4 cup almond milk 
  • 1 tsp vanilla extract 
Topping Chocolate Sauce
  • 1 cup cacao powder
  • 1/2 cup coconut oil (melted) 
  • 1/2 tsp sea salt
  • 1/2 cup maple syrup
  • 3 tbsp water 

In food processor or powerful blender, combine the almonds and walnuts until they are in small pieces. Add cacao nibs and pulse until they are the same size as the nuts. Add dates and syrup and pulse until a dough forms. Press into your tin with a centre cavity for filling.

Blend all ingredients of filling until smooth. Divide into the crust molds and refrigerate until smooth (about an hour, depending on size)

Blend all ingredients in a blender until smooth. Place a drop onto the cups with the filling, once hardened. Keep in air tight container in the fridge or freezer.



No one likes dry and bland chicken. If you want 4 easy marinades to please your taste buds, I have a few right here. 

While scrolling through Instagram, I came across Eat The Gains blog. She follows The Whole 30 and has 5 styles of marinade but I only did 4 of them, because I ran out of chicken. 

Following the picture layout;Top left: COCONUT CURRY

  • 1/2 cup coconut milk
  • 1 tbs green curry paste
  • 1 tbs curry powder (hot)
  • 1 tbs lime juice 
  • salt and pepper pinches 

Top right: CHILI LIME

  • 3 tbs lime juice
  • 1 tbs avocado oil
  • 1 medium red chili pepper sliced
  • salt and pepper pinches

  • 1 tbs lemon juice
  • 1 tbs lime juice
  • 1 tbs orange juice
  • 1 tbs avocado oil
  • 2 tbs chopped fresh rosemary
  • salt and pepper pinches

Bottom right: CINNAMON BASIL I was most concerned about this one. Basil and cinnamon... but its really good! 
  • 2 tbs avocado oil
  • 3 tbs dried basil
  • 1 tbs cinnamon
  • salt and pepper pinches

I did them all at once and kept them in the fridge/freezer. Try to allow the marinade to soak into your chicken for a few hours before cooking.

When you are ready to cook, my preferred cooking method is always BBQ but I know it is cold out so oven works too. As long as the internal temperature of the chicken is 165 degrees, you are good to eat! 

This is a great salad alternative from the spinach and lettuce base we always go to. It is colourful and delicious so brighten up your winter nights by giving this one a go. 

I followed 'Oh She Glows Everyday' recipe and added some extra veggies. 

Dressing Ingredients 
  • 1/4 cup sesame oil (toasted or untoasted your choice) 
  • 3 TBS rice vinegar
  • 1 TBS tahini
  • 1 TBS maple syrup 
  • 1 TBS low-sodium soy or tamari
Place all ingredients in a mason jar, screw on lid and shake to mix. 

Salad Ingredients
  • 1 pack of soba noodles (following cooking directions) 
  • 1 red bell pepper diced 
  • 1 yellow pepper diced
  • 3 green onions chopped 
  • 1 avocado sliced
  • 1 mango sliced
  • 1 cup of cilantro minced 
  • Protein source- I did tofu which i fried in a cast iron pan with coconut oil and sprinkled garlic and onion powder on. You can also add chicken, shrimp or beef. 
  • Sriracha if you need some spice
  • freshly squeezed lime juice over salad before serving 
  • 1 TBS sesame seeds

You can serve the soba salad warm or cold, so it makes for great leftovers at work. Use the salad as ground zero and get creative with what you add to it to change the texture and taste. I may try zucchini noodles or rice noodles instead of soba next time.

I hope you found a recipe or two you can try this weekend to jazz up meals at home. Become re-inspired with your cooking and give yourself the gift of eating well. 

Friday, 1 February 2019

What to do on Valentines Day in KW

Whether you celebrate it or not; Valentine’s Day is only a couple weeks away and there are many great things happening in Waterloo that day (or days surrounding the 14th) so lets embrace this day of love, maybe even make some new traditions and support some great local businesses! Go ahead and grab your s/o, your gals, your guys, or whoever you hold near and dear and check out some of these local spots!

BRCH is a gorgeous cafe Uptown at the corner of King and Erb. Not only do they have some of the best coffee in Waterloo, but they also have a kickass selection of natural wine and craft beer! This Valentine’s Day they are hosting their first annual Valentine's Day dinner service. A 4-course pre-set vegan menu, including a share cake from Unity Baking and optional wine or tea pairings. Seatings are limited so head into the cafe to reserve now $40/person.

PRINCESS CAFE DINNER & A MOVIE is the perfect date night combo for Valentine's Day or any day! Stop in at the Princess Cafe and get your dinner and a movie passes for just $25. This will get you one of their delicious panini sandwiches with a side, dessert, a drink and admission to a film at either Princess Cinema. 

RED HOUSE is a bistro restaurant that is passionately focused on fresh food and crafted cocktails, inspired by quality ingredients. Reservations are necessary as  this is a small restaurant that serves delicious food!

NICK & NAT’S UPTOWN 21 have been creating unique local food experiences for 10 years in Uptown Waterloo! Their love and passion for the bounty Waterloo Region has to offer allows them to work closely with local producers, farmers, brewers and more so why not eat your heart out and share a meal with someone you love at Uptown 21’s Valentine’s Celebration! 4 courses for $45. 

ACE PING PONG LOUNGE is an intimate spot to play ping pong in Uptown. If you're a competitive couple, why not challenge your loved one to a game of ping pong? Get in contact to reserve your Valentine's Day package which includes 1 hour of ping pong, 2 glasses of champagne and an appetizer for $35.  

TRUTH BEAUTY COMPANY not only has some great gift ideas and natural beauty products (from luxury bath items, to makeup, massage oils and more!) but they also have a couple great events happening in February! On February 10 the Guelph location is hosting a DIY LIP SCRUB hosted by The Sage Company, tickets are $20 and includes 2 customized lip scrubs; one for you and one for someone you love! Get your tickets.

On February 17 Truth Beauty Company will be hosting a Rose Quartz Roller Workshop with Cardea Auset at their Uptown Waterloo location. This workshop is $50 and includes guided meditation, massage prep using Cardea products, self-administered facial massage, a rose quartz facial roller for you to keep, refreshments and in-store promotions. Get your tickets

GLITTER AND CLAY GALENTINE’S DAY grab a gal pal and join them on February 13 at Refined Salvage for an exclusive beginner clay jewelry workshop! Create a custom designed polymer clay necklace  and a pair of one-of-a-kind stud earrings! Single-lady sangria, heart-break slow jams and lots of laughs are also included in the ticket price. Get your tickets

KPL 3D PRINTED JEWELRY just in time for Valentine’s Day learn how to 3D print your own customized pendants! February 2 at 2pm you must register for this event here event is open for all ages. 

KPL ART FOR THE HEART is an event for children and helps them create a mixed-media masterpiece to keep for themselves or to give to a loved one! February 9 at 2pm at the Central location downtown Kitchener.

HUSTL+FLOW is hosting All The Feels February. A month dedicated to finding out just how good you were designed to feel. Hustl+Flow love the way you move, and they want you to move more, feel more and live more fully. Try their February challenge as an opportunity to dig a little deeper, try new things and connect on a deeper level with your mind, body and soul. They will also be having themed classes on the 14th so check that out as well! 

AMBROSIA CORNER BAKERY have created a special cinnamon heart milk chocolate bar special for Valentine's Day. If you haven’t yet tried their bean to bar chocolate, what are you waiting for?! Aside from their in house made chocolate they have amazing ice cream and baked good as well as a  selection of locally made goods.

VINCENZO’S has the perfect treat for that special someone: chocolate covered strawberries! Get in touch with them to pre-order yours for February 14th. 

GIFTED is already everyone’s favourite gift shop, right? If you haven’t been yet, then go check out this gem ASAP! It’s amazing how much you can find in this little shop on Park Street and Valentine’s Day gifts is no exception! If you’re looking for a gift for a loved one, a child, a teacher, etc. Gifted has you covered. 

CHARMED FLOWERS is a quaint little shop in the old Waterloo Hotel on Erb Street. If you’re looking for beautiful roses or other flowers this is the place to go. They have traditional arrangements as well as beautiful unique arrangements. If you don’t want flowers, they also have burning love candles as well as other gift ideas in the shop.7

RUBBLE is beautiful unique jewelry handmade in Kitchener. Take a look at these handcrafted  earrings and necklaces and get in touch with her! Customized pieces are available as well.

WHITE TIGER VINTAGE if you’re looking for a perfectly one-of-a-kind outfit for the special day, then look no further than White Tiger in downtown Kitchener. The best vintage store in the area is beautifully curated and staff are willing to help you find that perfect piece. 

UNI+KONCEPT absolutely stunning new and slightly pre-loved clothing can be found here. Dressy or casual, these girls have got you covered! This shop is a must if you’re looking for a beautiful new outfit to wear on the 14th. 

On Wednesdays we wear pink. On Wednesday, February 13 Uni-koncept is hosting their 3rd Annual Galentine's Day Event and this years theme is self love, treat yourself and your bestie! Pop into the store anytime between 4-8pm. There will be complimentary tarot card readings & manifestations by Corina at Moon Shine Juicery, first access to new arrivals, 100% of proceeds from embroidered KOTN shirts going to women's shelter, a videographer filming the event, DJ & more!  You can also choose to order a flowergram to send to your bestie by visiting the website!

We hope you have a wonderful time enjoying some local activities and spreading some LOVE. 

Wednesday, 30 January 2019

Bell Let's Talk Day: Stress Tips and Boundaries

Bell Let's Talk Day: Stress Tips and Boundaries

Holiday Stress Tips….

It’s the most wonderful time of the year….unless you are burnt out, over spending or anxious about seeing a family member!

The holidays are wonderful, but they tend to come with some added stress for most of us.  It is mostly because people tend not to have a lot of boundaries at this time of year.  We believe we should put others’ needs ahead of our own; after all it is the season of giving, right?  Well, your therapist would tell you something different.  At this time of year it is especially important to have some healthy boundaries.

Our team at Bliss Counselling would strongly suggest using the following tips as a helpful guide to get you through this difficult time of year.

1.    Try not to take on too much. When possible, encourage people to bring a dish if you are hosting, or if you are visiting, try not to cram in going to too many places in the same day. Burning yourself out will not make your time enjoyable.
2.    Say no!!!  If you feel like you have too many things on the go, it is ok to say no.  No is an answer all in itself.  You can always suggest another day or time in the future.  Christmas Day is December 25th but we don’t have to fit everything and everyone into this ONE day.
3.    Don’t spend too much.  Some of the most valuable gifts don’t include a price tag.  One of the traditions in my family is an experience gift. Make your own gift card and suggest a day of tobogganing and hot chocolate.  You will never regret spending time with your loved ones.
4.    Don’t isolate yourself.  Some people find the holidays challenging because they feel left out.  It is always good to get out rather than to stay at home.  Find a place that brings you some joy.  Walking through a park with Christmas lights or going somewhere you can listen to music.
5.    It’s ok to honour lost loved ones, or those we can’t be close to during the holidays. 
6.    Try and stick to some of your daily routines that make you happy, like working out or enjoying a good book.
7.    If you need to take space because you are upset at something that a family member said, or just overwhelmed with the number of people around you can always go for a walk or drive, or find a quiet space to sit alone.  It’s ok to take a break from everything. 
8.    Make sure to check in with your partner prior to saying yes to things.  This is always a good check point and allows your partner to be a part of the planning process.  They may also provide you with a healthy reminder of when it might be time to say no to something.

Tammy Benwell is a Registered Social Worker who holds an undergraduate degree in Social Work from the University of Waterloo and Master’s degree in Social Work from Wilfrid Laurier University. Her formal training focused on interventions for individuals, families, and groups, across various therapeutic orientations.
Ms. Benwell has been afforded extensive opportunities working in mental health, supporting clients with various mental health challenges, including depression, anxiety, bipolar disorder, schizophrenia, and trauma. Tammy can assist individuals with relationship struggles, codependency, infidelity, separation and divorce, substance abuse, low self-esteem, family concerns, and life transitions. She has additional training in the areas of trauma counselling, and has been trained in EMDR through the Niagara Stress and Trauma Clinic.