Healthy, Lifestyle Friendly Summer Treats! {Guest Post}

Today’s guest post is courtesy of Shareen who I know from back in her days studying at Acadia University when she took some of my fitness classes! Now in addition to being a nutrition super woman she’s also a blogger and is sharing some of her favourite healthy summer recipes with us. Thanks Shareen! <3

Mmm summer, one on my favorite times of the year. Basically because it is warm out, and I can enjoy icy summery treats! However one does realize that ice cream, milkshakes, and ahem gin & tonics add up quickly in the calorie department. Therefore I, as a dietitian, and for my sanity try my best to make my favorite summery treats a bit healthier. This is not to say that you can have treats when you are celebrating or are out at a restaurant (I know I do).  But for those hot summer nights at home after a long walk with the family dog, or cat, or raccoon, or ferret, or whatever wildlife you own a nice cold milkshake would taste great! Or those hot summer patio days, gin and tonics hit the spot. Finally I know I enjoy a good ice cream sundae or sandwich every once in a while as well!

Now that I’ve got you all dreaming up wonderful snacks for yourselves later why don’t I share some of my tried and true recipes to make your summer a slimmer one!

Chocolate Peanut Butter Cup Milkshake

Serves: 1

Wet Ingredients

*Can substitute other milk or non-dairy products (remember though this has minimal calories and sugar to add a great base)

Dry Ingredients 

Frozen Ingredients


  1. Place liquid and all powders (or peanut butter) into blender, mix on high until blended
  2. Add strawberries, blend until smooth
  3. Add more liquid if required

Note: the protein powder in this helps to make this a great meal addition or replacement as well as a snack, keeping you full through the morning, afternoon, or night!


Watermelon Gin & “Tonic”

Serves: 1

Wet Ingredients

Fresh Ingredients


  1. Place watermelon, gin, peppermint, extract, and liquid sweetener in blender, blend until smooth
  2. Pour liquor into tall cocktail glass, pour in watermelon mixture
  3. Top with club soda and mint leaf (for pretty effect)

*Adding the watermelon, and taking away the tonic water increasing the vitamins received from the drink, enjoy!


“Ice Cream” Sandwiches 

Serves: 1

Wet Ingredients

Dry Ingredients 


  1. Spread yogurt onto two wafers, place other wafers on top to make a sandwich, then sprinkle the mini chocolate chips on
  2. Freeze for at least 2 hours

*By using Greek vanilla yogurt you are adding protein and still getting a yummy summer treat!

 You can find Shareen online on her blog  , “like’ her on Facebook and follow her on Instagram ! Now I need to go make myself some of those ice cream sandwiches stat!


Being A Good Patient {Guest Post}

Today my friend Morgan from Wildly Fit is taking over the blog and talking to you about your role in recovery and being a good patient – thanks so much Morgan for dropping by! xoxo

You, yes YOU have the power to heal yourself … with the help of your medical professional of course. My name is Morgan, I’m a personal trainer and owner of Wildly Fit. Thanks so much to Suzi for letting me chat over here with you fine people.

Today I’m writing about being a good patient during injury recovery and rehab. Whether you see a physiotherapist, athletic therapist, or chiropractor, what matters most is how you handle your own recovery plan. Over the last fifteen years I’ve had a lot of injuries from a lot of different sports and I suffer from undiagnosed chronic pain. It took me a while to find someone to work with, and a method of rehabilitation that was best for me. Thankfully, over the past few years I’ve been working with a wonderful chiropractor who has guided me through my injuries and pain problems and trained me for a bunch of races and fitness events. (If you’re in Toronto and need someone click on over to Oh Fast to check out my doctor, Dr Paul Oh.)

paul oh

Here are some tips to make sure you’re getting the most out of your appointments. Because whether you pay yourself or are reimbursed through your medical insurance, the faster you can heal an injury the better, right?

For me, I need something that is movement based. My treatment always consists of some soft tissue work and some strength training. The best type of treatment is something that you feel is moving you forward, discuss it with your doctor. There are a whole bunch of therapies that different medical professionals use so ask them what they specialize in.

After you are diagnosed with whatever the problem actually is, do your research. I try to stay away from googling problems because I obsess over the worst case scenario. The first time I saw my chiropractor he actually wanted me to do some research about my injury so that I could be a better participant in my recovery.

Every time I leave an appointment I ask my doctor what I should do in the days between. He gives me instructions on rest, ice, heat, exercises and stretching. If you have a bad memory, ask your doctor to write it down or email you.


Make sure you know how often you’ll need to have appointments. This is important for budgeting the expense and planning your next fitness adventures or training. If you already have an upcoming race or other event make sure you’ve discussed your goals and training plans and how your injury recovery will affect them.

Keep a journal or schedule of your injury recovery process. Make notes about what times of the day you’re in pain and how much. Also take note of what exercises or movements start feeling better and which ones are still painful. Your doctor will be better able to plan your next step in rehabilitation. Tracking is also very helpful for the emotional side of managing injuries. You’re not going to go from limping to pain free in a jiffy, but noticing small improvements can help you stay mentally strong and committed to following through.

Thanks for chatting about injuries with me. Let me know if you have any questions :)

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