Archive | June, 2013

Raw chocolate shortbread bars

27 Jun

Raw chocolate shortbread bars

There is nothing sweeter or more rewarding than having a positive impact on someone’s life – regardless of how big or small. In this case, it was introducing my soon to be sisters to raw desserts. That’s right, they have swapped empty calories, white, processed crack, (aka sugar) for more natural, nutrient dense substituents. And whola, the result was a gorgeous (paleo friendly) Raw Chocolate Shortbread bar.

And here is how you too can make it.

Shortbread ingredients:

1 cup cashews

1 cup dried, unsweetened coconut

1/2 cup dates

1/4 teaspoon sea salt

Chocolate ingredients:

1 cup cashews

1/3 cup coconut oil (you must use coconut – no substitutes!)

1/3 cup maple syrup, honey or agave nectar

1/4 cup lemon juice

3 tablespoons raw cacao powder

1 teaspoon pure vanilla extract

1 tablespoon water

1/8 teaspoon salt


1. Process: Place all shortbread ingredients in the food processor. Process until the mixture sticks together and the dates are well processed.

2. Place: shortbread mixture into your dish, making sure you press the crust down firmly with your hands. The Shortbread base is now done.

3. Blend: Place all chocolate mixture ingredients into a high-speed blender. Blend until very smooth.

4. Pour/deposit chocolate mixture on top of shortbread, similar to pouring icing on brownies. Smooth with the back of a spoon.

5. Freeze: Cover and freeze for at least 1 hour. Always store these in the freezer.

6. Enyoy! Slice a frozen piece, and let it thaw out on the bench for 15 minutes or so, top with some berries if you wish.

I would love to see your creations too so please tag your healthy pics with #FitnessInTheCity, then follow me via

Big thanks to The Rawtarian for this amazing recipe! Check out her site for more delish recipes and tips


Has feeling embarrassed held you back long enough?

14 Jun


Feeling embarrassed?  How often has this feeling (or the thought of it occurring) prevented you doing something?

Maybe it stopped you presenting a great idea in a meeting for the fear of embarrassing yourself in front of the group.

Maybe you never tried bootcamp again because you were so unfit and far behind the rest of the group you couldn’t help but feel a flutter of embarrassment.

Have you said no to a lunch or party because it was with a group of people you didn’t know and you just felt plain old shy? (Yep, I’m putting my hand up to that one too).

Yes, it can rear its negative head at many unexpected moments which may bring up feelings of inadequacy, but don’t you think it is time to face that emotion head on?

Don’t you think you have missed out on enough opportunities because of it? I certainly have!

One definition states: Embarrassment is an emotional state of temporary discomfort induced by oneself when believing that a silly, or ill mannered act has been witnessed by others. Usually a small amount of honor or dignity is temporarily lost, but how much and the type depends on the embarrassing situation.

I want you to pay attention to the words ‘temporary discomfort’ and ‘induced by oneself’ because this is important . You must remember that feeling embarrassed is a temporary feeling only bought on by YOU if you allow it to.

So instead of shying away from situations that may make you feel uncomfortable or has the possibility to cause internal embarrassment  (does ‘what the hell will I say to all the people in the room I don’t know?!’ ring a bell..?) just do it. Just say yes and get it done. You will feel so much better in the end for taking risks than sitting on the sidelines all the time.

It is such a divinely simple solution: you just have to do it.

Think about it this way, if you never learnt how to draw or paint when you were younger (or you tried and then stopped because you thought you were no good), then you picked up a brush tomorrow – do you think you will have amazing adult capabilities?

No, because you stopped and your abilities didn’t grow, it hasn’t had the chance to progress through repetition and practice. And it is exactly the same with our emotions. If you inner voice has always been negative it is going to take time for positivity to take over –  but day by day with repetition of self-love and exercising positive thoughts, the change will happen – I am living proof!

Sure you may stumble through your first few words when presenting for the first few times, but look at how much is to gain by doing rather than not doing it!

By continuing to go to bootcamps your fitness will improve and your confidence will soar.

And saying yes to a lunch that you felt too shy to go to? You might just meet a new great friend, or at the very least, experience a new moment.

By doing, you grow. By being brave, you accept the emotion and possibilities. You learn, you adapt and then one day – whola! Something that in the past would have made you squirm or you avoiding in fear, has been replaced by excitement and new opportunities!!!

Would love to know what you have overcome, comment below or head here to Facebook to share.


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