Easy Pumpkin Pie Overnight Oatmeal  (gluten-free, dairy-free, and refined sugar-free)

I come from a line of Brits. Not heritage wise but I’m a Brit. And Brits love their porridge (what we Canadians call Oatmeal). The great thing about Oatmeal is that it’s packed with iron, fiber, protein and is low in fat and sugar. Huffington Post has noted its impact on reducing high cholesterol, blood pressure, and sugar levels. To shake up your oatmeal this fall, try my overnight recipe.

Easy Pumpkin Pie Overnight Oatmeal (gluten-free, dairy-free, and refined sugar-free)

  •  1/2 cup Oats (can by gluten-free steel cut or rolled oats)
  •  3/4 cup liquid (cashew milk, rice milk, water etc)
  •  1 teaspoon Chia or Flax seeds
  •  1/4 teaspoon vanilla extract
  •  1/2 teaspoon pumpkin pie spice (or a mix of cinnamon, nutmeg, ginger & cloves)
  •  3 tbsp pumpkin puree (no sugar added)
  • 1-2 tsp maple syrup/honey or ½ ripe banana mashed into pulp

Method: place all ingredients together in a jar and seal with a lid. Shake the jar well and place in the fridge overnight. Eat in the morning for breakfast or as a snack.  

 My Tip: I add in crushed vitamin C and D3 capsules to help build my immunity in the winter. Also, I like to sub the pumpkin for dairy-free cocoa powder to make it brownie-like. When it comes to the seeds, while both seeds above are said to be healthy, they should be used carefully as they are high in fat.

Best Shoes For Dance Workouts and Classes - Under $80

Throughout the last years, I’ve seen my share of shoes. And I’ve worn my share of shoes. Shoes that look great on but aren’t functional for dance workouts/dance classes. I’ve seen some come in with heels, others in winter boots, and some in sandals. I’ve even seen some participants throw off their shoes in the middle of a class because they just aren’t able to move in them as they’d like to. Wearing the wrong shoes in a dance class is like driving a car in the snow with summer tires. You’re getting by until one day, you just can’t.

To help you find the best shoe for your dance workouts/classes, without breaking the bank, I’ve put together a quick list of inexpensive shoes available in Toronto and online. Most of the shoe brands and styles on the list I’ve purchased and really liked wearing.

1) Dance Sneakers (suitable for high impact dance workouts/classes)

Reebok Women's Hayasu (Starting at C$40 Reebok online)

Reebox Women's Pilox Dance Sneaker (C$60 Sears Canada)

RYKA’s Women's 'Grafik' Training/Studio Dance Shoe (C$70 at Sears Canada)

Pastry’s Hip Hop Dance Sneakers (C$70 at Dance Wear Center)

2) Jazz Sneakers (suitable for dance classes)

American Ballet Theatre Women’s Twin Gore (C$30 at Payless Canada)

Capezio DS29 High Top Split Sole Dance Sneakers ($40 at Dance Wear Center)

Canvas Phanton Bloch Jazz Show (C$56 at Malabar Toronto)

3) No to Low-Cost Options

An old walking shoe (with a flat bottom that has minimal grip and allows you to twist and turn easily). Running shoes are not ideal as they are made for forward motion.

Barefoot (jumping and rumbling may have an impact on your knee joints and ankles. If you tend to get sweaty feet, this option may not work well.

Investing in a good pair of shoes will pay off if you’re getting the results you want. And you don’t have to spend over $90 to reach it.

The one thing I wish for all of you is fewer injuries and better performance.

For further reading, check out these articles:

Shape: http://www.shape.com/lifestyle/beauty-style/best-sneakers-crush-your-workout-routines

Elle Magazine: http://www.elle.com/fashion/news/g26198/podiatrist-approved-workout-shoes/?slide=5

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Fusion Cardio Toronto's Summer E-news: Save Now on Fall Classes & more...

This issue includes savings on 14-weeks of women and girls' fall classes, free intro classes, healthy recipes and more!