The battle of the nut butters! Peanut butter versus almond butter!


There has been a rise in the popularity of nut butters now that it has been widely accepted that nut butters are a great way (and delicious way) to get fats in your diet.

Yes, fat is an essential part of a healthy and balanced diet!

And of course, we are talking about the sugar free and additive free kind – au natural. No Skippy or Jiff here ;-)!

There are many kinds of amazingly delicious and healthy nut butters out there : macadamian nut butter, brazilian nut butter, hazel nut butter, cashew nut butter…

Nut buttered out yet? :-)!

They are both healthy – but which is healthier? 

Both nut butters are abundant in body friendly protein, gut cleansing fiber and fatty acids.

Both nut butters contain approximately 190 calories per 2T. However, read your labels – brands vary in calories and macro nutrient ratios :-)!

Almond butter is rich in vitamin E, potassium, magnesium, iron, calcium, and phosphorus.

Peanut butter is a great source of magnesium, folate, fiber, and vitamins B3 and E.

The general consensus now-a-days is that almond butter beats peanut butter in terms of “healthiness” because it contains 26% more Vitamin E, 3% more Iron, 7 % more calcium, is more alkaline and contains up to 25% less saturated fat.

The challenge is that peanut butter, is much easier to find than almond butter – and almond butter generally costs more.

Nonetheless, enjoy your nut butters in moderation (they do carry a large caloric bang) and all natural.



No Comments FoodHealthy livingNutrition

What it takes to succeed!


What does it take to succeed?

Most everyone on this planet has, at one point or another, tried to get healthy, lose fat and get fit. Because old habits die hard, the number of people that actually succeed at reaching their health, weight loss or physique goals is small compared to those who start the journey. 

What is it that sets those that succeed apart from those that fail?

1. Commitment: 

Anybody can exercise and eat healthy for a day, a week or even a month. That is not going to create lasting change. One thing that that will create lasting change is commitment. Making healthy choices day in and day out over a long period of time.

“Commitment means staying loyal to what you said you were going to do long after the mood you said in has left you.” – Unknown

When it comes to health and fitness, it takes a minimum of three months to see real results – not only in your health and body – but to develop the habits that will allow you to live a healthy lifestyle for a long term.

In fact, if one is new to the lifestyle it can take much longer to create, maintain and sustain the new habits.

The bottom line is that it takes commitment over a long period of time. Success with fat-loss (and any other life endeavor) doesn’t happen overnight.

2. Following a well-designed plan:

A well laid out plan created by professionals will create the PATH that will allow you to succeed. There is no trial and error on your part and it cuts out all the guess work.

  • Am I eating the right foods?
  • How many calories should I be eating? And in what percentage?
  • When should I be eating?
  • Can I eat before bed?
  • Can I ever eat sugar?
  • Am I doing enough cardio?
  • Am I lifting enough?
  • Am I doing the right exercises?
  • ….. and the list goes on and on….

By following a well designed plan day in and day out – you will slowly and surely change the behaviors that have been holding you back into behaviors that will empower you and allow you to reach your goals.

Then one day you will be able to break free from the training wheels and ride on your own for the rest of your life. Empowering.

3. Accountability:

It’s human psychology – if we have someone to report to when working towards our goals, we are more likely to follow through with action. From personal experience, the simple act of knowing that I have a weigh in or measure in coming up encourages me to follow through with my plan.

“I absolutely believe that people, unless coached, never reach their maximum capabilities.” – Bob Nardelli

Having a personal coach is having someone that is not only there to motivate you, push you and help you reach your maximum potential; but is also there to help answer your questions and troubleshoot any problems that you may have along the way.

4. YOU!

In my opinion, the most important factor in success is YOU! YOU are the one who determines whether or not you succeed. You are the one who has the free will to make the choices to either add to your health or subtract to your health. You can have the world’s best program but if YOU are not truly willing to make the changes to make it happen, it’s worthless.





And on a side note, something personal I would like to share…

I have been into health and fitness my entire life. I have been through the process of trial and error and sometimes it was like chasing my tail in circles.

When I first hired a coach when I was a competitive cyclist, I saw my performance increase dramatically and moved up the ranks very quickly. Prior to working with a coach I was the so-so athlete. I had the ability but it was all over the place.

When I was struggling with my weight and trying to lose it myself, the results I had were small. Then I hired a nutritionist. Not only did my health improve dramatically – but that extra weight just melted away. Then I wanted to change the shape of my body, I tried for a few months using generic programs off the internet and saw some results. It was when I hired a professional coach that I really began to see results.

The bottom line of the story is that I know, from living the process, that the process works. This is why I am so passionate about what I do.

Best of luck to you and much love!


No Comments Fat-lossHealthy living

Ginger Spiced Carrot Cake Oatmeal!

Ginger Spiced Oatmeal!

Ginger Spiced Carrot Cake Oatmeal!

Clean, protein-packed, and high in fiber!

Ever want dessert for breakfast without the dietary ramifications? It’s always been a dream of mine to have cake or breakfast – lunch and dinner ;-)!

I really was so excited to eat this delicious, sweet and spicy treat for breakfast! It was so worth the multiple trials!

Combine the following ingredients in an oven proof bowl and bake at 175 degrees C (350 F) for 30 min – 35 min.

  •  40 g of oats (gluten free or regular)
  •  30 g of shredded carrots
  • 15 g of raisins
  • 2 egg whites
  • 5 g of vanilla flavored protein powder (I used Foodin)
  • 1/2 t baking soda
  • 1/2 t cardamon, 1/4 t ground ginger, 1/2 t cinnamon, 1/2 t nutmeg and 2 T stevia

When it’s done and you are ready to eat this yummy yummy treat – stir in stevia into sweetened fat free greek yogurt (or maitorhaka) for icing.

Feel free to sprinkle with 1 T shredded coconut and 1 T of chopped walnuts (not included in macros). Nom!

Drizzle with milk of your choice and enjoy!

If you are really busy in the mornings and don’t have time to make breakfast – this is perfect. You just pop it in the oven the evening before (or even evenings before) and warm in the morning!

Macros : 270 calories, 18.2 g protein, 41.5 g carbs & 2.85 g fat


PS. If you would like to try a clean, sugar free, GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website!

To see this page in English, open it in Chrome.



No Comments Fit recipesFoodHealthy livingHealthy recipes

Silvoplee – a veggie lover’s paradise in Helsinki!

My plate :-)!

When I walked into Silvoplee in Helsinki, I was really amazed. I had eaten there many times over the years and somehow forgot about the buffet style cafe over the last year.

A vegetarian's paradise!

A vegetarian’s paradise!

The restaurant has really transformed itself to truly reflect what it has to offer – fresh, pure, delicious, raw and cooked vegetarian foods.

And you don’t need to be a vegetarian to enjoy this place. It’s a place for anyone who wants something bright and healthy.

I am so delighted that Helsinki is starting to pick up on the need for healthier dining options.

Finding such options was one my biggest struggles when first moving here over five years ago.

Coming from California – one may see how frustrating this could be ;-)!

The availability of healthy (or even healthier) dining options was limited just as truly healthy food was. That is slowly changing.

And it’s about time.

The buffet options change daily and you pay according to the weight of your food.

photo 4 Silvoplee buffet.


My plate :-)!

My plate :-)!They also have raw desserts, juices and other sweet treats available.

They also have raw desserts, juices and other sweet treats available.

I had to try one of these and went for the raw carrot cake. Made of dates, cashews, almonds, raisins and carrots – this nutrient dense dessert just hit the spot!

Silvoplee raw carrot cake

You know what the most amazing thing is? You just FEEL GREAT when you are finished eating! The food is just THAT GOOD!

I still prefer cooking most meals at home, however – there are days when I really just want something different and I don’t want to mess with the kitchen!

And it’s days like that I will visit Silvoplee again!

Have a great day all! Much love and goodness to you!


No Comments FinlandFoodHealthy livingRestaurants