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Today we're talking bike computers. Woohoo. A question came up last night on our first Welcome/Coaching Call for Rock Your Ride, Body & Mind so I thought...let's make a video! Find out in this video the #1 feature you want to make sure your bike computer has to ensure efficiency. Have an amazing week.  P.S. Registration is open for all of my road cycling, mountain bike and hybrid bike clinics. You can check them all out HERE. 
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I have had this something like this on my list of things to make for a long time and it knocked my wee socks off. The cashews were the surprise ingredient for me and add an extra bit of creaminess, calories and healthy fat to balance the dish. Enjoy! SPICY CASHEW ROASTED CAULIFLOWER
Instructions: Preheat oven to 350°F/177°C. In a high-speed blender, add all the ingredients, except cauliflower. Place the cauliflower florets in a large bowl and pour in the marinade; mix well to ensure all the pieces are coated. On a lined baking sheet or glass dish, place coated cauliflower florets and roast until tender (45-60 minutes depending on the size of the cauliflower). DOWNLOAD PDF RECIPE: Spicy Cashew Roasted Cauliflower If you want to live a fit and healthy lifestyle, I invite you join my FREE community of people transforming their lives through cycling and nutrition. See you on the inside!  P.S. Remember to join my amazing new Facebook Group which is an incredible community of like-minded people who are interested in learning more about cycling and nutrition.
This is my new go to when I don't have a lot of time. I keep veggies chopped and in the fridge that can either be used for this recipe or to add to salads. It's all in the preparation. I also choose small sweet potatoes so I don't overeat. Enjoy! Tahini Sweet Potato
Add all ingredients to a highspeed blender and blend until smooth. Store unused portions (if any) in fridge. Sweet Potatoes: Scrubbed and pricked and roasted whole for about 45 minutes at 400 degrees. Toppings: Red pepper – diced Zucchini – diced Broccoli Corn Cannellini beans - drained and rinsed (or black beans or pinto beans) Green onion - chopped Avocado - cubed Hemp seeds Pumpkin seeds **You can put any vegetables and super foods on this** Slice roasted sweet potatoes down the middle and gently squeeze ends to open. Top with a desired amount of toppings and drizzle with tahini sauce. Enjoy! DOWNLOAD PDF RECIPE: Tahini Sweet Potato Inspired by Sue at Kind Living Yoga If you want to live a fit and healthy lifestyle, I invite you join my FREE community of people transforming their lives through cycling and nutrition. See you on the inside!  P.S. Remember to join my amazing new Facebook Group which is an incredible community of like-minded people who are interested in learning more about cycling and nutrition.
Kombucha - the immortal health elixir! I made a pact with myself recently that instead of going for a glass of wine, that I would give this Kombucha thing a try. I had made Kombucha several years ago when I was in school studying to be a Holistic Nutritionist and loved it. Kombucha is a fermented beverage of black tea (or green tea) and sugar. This sugar-tea solution is fermented by bacteria and yeast commonly known as a "SCOBY" or a "MOTHER". After being fermented, it has less than half of 1% of either caffeine or sugar left. The sugar has been transformed into gluceronic acid, a substance found only in the liver and Kombucha tea. It also becomes carbonated and contains vinegar, b-vitamins, enzymes, probiotics and a high concentration of acid plus many other beneficial substances and nutrients. Here are the 5 main benefits of drinking Kombucha: (1) Supports detoxification and cleansing. (2) Helps to improve overall joint health. (3) Helps to improve digestion. (4) Improves your immune health as it contains antioxidants. (5) Contains natural energy boosting compounds. Like everything, all in moderation. If you are a soda/pop drinker this is a great alternative! WATCH VIDEO HERE: Kombucha DOWNLOAD PDF RECIPE: Kombucha KOMBUCHA
Transfer to glass jar. Add the Kombucha starter liquid. Add the Kombucha SCOBY. Cover your glass jar with cheese cloth or clean tea towel and seal it in place with an elastic. Place jar in a clean, warm and dark place. Allow liquid to brew for 7 - 10 days. Kombucha culture will form on the top of the liquid when the tea is ready. It should taste sweet and a little sour with a fizzy quality. Remove both old and new SCOBY. The new SCOBY is referred to as the BABY. Store the SCOBIES in the refrigerator in about 1 to 2 cups of liquid in a glass jar. Pour tea into glass containers and seal. Mason jars work great for this! Drink tea within 10 days. If you want to live a fit and healthy lifestyle, I invite you join my FREE community of people transforming their lives through cycling and nutrition. See you on the inside!  P.S. Remember to join my amazing new Facebook Group which is an incredible community of like-minded people who are interested in learning more about cycling and nutrition.
This is my go-to smoothie for everything! There are two ways to make this smoothie. One is that you can make it exactly as I have explained below which is great for breakfast or split in half for your morning and afternoon snack. It's also great to take with you when you know you're going to be on the run and you want a healthy way to keep your energy up. This is also a perfect recovery smoothie for after a long run, ride or ski. The only thing you need to do is you must omit the protein powder in order to achieve the optimum 4:1 ratio of carbs to protein for recovery. Enjoy! Mavericks Smoothie
DOWNLOAD PDF RECIPE: Mavericks Smoothie If you're into living a fit and healthy lifestyle, I invite you join my FREE community of people transforming their lives through cycling and nutrition. See you on the inside!  P.S. Remember to join my amazing new Facebook Group which is an incredible community of like-minded people who are interested in learning more about cycling and nutrition.
Cycling shorts are made to look after your bits! What an awkward topic right? Phew. It’s done. Ha! Find out how I learned about this tip the hard way in my video below. WATCH VIDEO: No Underwear! If you're into cycling and you love to eat then I invite you join my FREE community of people transforming their lives and getting fit and healthy through cycling and nutrition. See you on the inside!  P.S. Remember to join my amazing new Facebook Group which is an incredible community of like-minded people who are interested in learning more about cycling and nutrition.
I was on the hunt for a cracker recipe and found this flatbread. Score! This recipes is delicious and super easy to make. I love one pot meals and anything that is freezable. This is freezable so if you can't eat it all then pop it in to the freezer for up to 2 weeks or so. You can toast this as well. Other toppings that are great is avocado and even hummus. Enjoy! Oat Flatbread
Instructions: Preheat oven to 350F. Use 9 inch baking dish and line with parchment paper. Seed Topping: Put all ingredients in a bowl and stir. Flatbread: In a high-speed blender, combine oats and buckwheat groats and blend for 5 to 10 seconds to make a flour. In a medium bowl, combine oat and buckwheat flour with sunflower seeds, sesame seeds, chia seeds, coconut sugar, oregano, baking powder, garlic powder and sea salt. Stir to combine. Add almond milk to the bowl and stir until there are no clumps. Pour batter into parchment paper lined dish and smooth out evenly. Sprinkle Seed Topping evenly over the batter and press down lightly with fingers to help it stick. Bake 25-30 minutes uncovered. Let cool for 15 minutes and cut into 6 squares. Store in fridge for 2 days and/or freeze for 2 weeks. Inspired by Oh She Glows DOWNLOAD PDF HERE: Oat Flatbread If you're into cycling and you love to eat then I invite you join my FREE community of people transforming their lives and getting fit and healthy through cycling and nutrition. See you on the inside!  P.S. Remember to join my amazing new Facebook Group which is an incredible community of like-minded people who are interested in learning more about cycling and nutrition.
Made these last night and they absolutely knocked my wee socks off. I was looking for spicy and this delivered! It really packs a punch with the cashews as well. Enjoy! Spicy Cashew Roasted Cauliflower
Instructions: Preheat oven to 350°F/177°C. In a high-speed blender, add all the ingredients, except cauliflower. Place the cauliflower florets in a large bowl and pour in the marinade; mix well to ensure all the pieces are coated. On a lined baking sheet or glass dish, place coated cauliflower florets and roast until tender (45-60 minutes depending on the size of the cauliflower). DOWNLOAD PDF RECIPE: Spicy Cashew Roasted Cauliflower If you want to live a fit and healthy lifestyle, I invite you join my FREE community of people transforming their lives through cycling and nutrition. See you on the inside!  P.S. Remember to join my amazing new Facebook Group which is an incredible community of like-minded people who are interested in learning more about cycling and nutrition.
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