Screen Time-Limits for Children (and Ourselves)

This is something that I discuss with my clients all the time. From the perspective of what it is doing to our own health as adults. Monitoring our emails and work notifications…we are on call and thinking about work 24-7.

Now we worry about exposure to screens and the light emitted from them and what it does to young developing brains. How it is impacting the social development of our youth. How it contributes to inactivity…We need to set healthy limits and we need to do this first by imposing those same limitations for ourselves as adults. We model good behaviour. Check out what Erica Diamond had to say about this topic this morning by clicking on the title above:




Butternut Squash & Cranberry Quinoa Salad

PREP TIME 15 mins

COOK TIME 25 mins

TOTAL TIME 40 mins

Author: Katya @
Serves: 4
• 3 cups butternut squash, chopped
• 1 Tbsp. olive oil
• 1 cup uncooked quinoa (I used rainbow quinoa but any type will do)
• 1½ cups water
• ⅓ cup dried cranberries
• ⅓ cup red onion, fine!y chopped
• 3 Tbsp. toasted pumpkin seeds
• salt and black pepper
Balsamic Vinaigrette
• ½ cup olive oil
• ¼ cup balsamic vinegar
• 1 tsp. honey
• 1 tsp. Dijon mustard
• 1 garlic clove, minced
• salt and black pepper

1 Preheat the oven to 400F.
2 Toss the butternut squash with olive oil in a bowl. Season with salt and pepper. Arrange coated squash on a baking sheet in a single layer. Roast for 25 minutes or until squash is tender and lightly browned.
3 While the squash is roasting, rinse quinoa under cold water until water runs clear. Place quinoa and water in a medium saucepan. Bring to a boil, reduce to a simmer, partially cover and cook until liquid is absorbed, about 20 minutes.
4 To assemble the salad, combine the cooked quinoa, roasted squash, cranberries, red onion, toasted pumpkin seeds in a large bowl. Drizzle with vinaigrette and mix until combined. Season with salt and pepper as needed. Chill in the refrigerator for couple hours and serve.
Balsamic Vinaigrette
1 Whisk all the ingredients in a small bowl until combined. Season with salt and pepper.

update (12/15/15) cilantro in the pictures is used as a garnish for photography, there is no cilantro in the actual recipe

Peanut Butter Oatmeal Energy Bites

Great for an After School Snack or a Bite Post Workout :

Peanut Butter Oatmeal Energy Bites

1 cup oats
⅔ cup toasted shredded coconut
½ cup peanut butter
½ cup mini chocolate chips
⅓ cup honey
1 Tbsp. chia seeds
1 tsp vanilla
Combine all ingredients in a large bowl.
Roll and compress the mixture into 1 inch rounds and place on parchment paper
Refrigerate a few minutes until firm and then transfer to an air tight container.
Refrigerate and enjoy for up to one week.Peanut-Butter-Oatmeal-Energy-Bites-Power-Balls-531x800