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  Ingredients: 8 tbsp (1 stick) butter, room temperature ¾ cup sugar 2 eggs 1 cup flour (all purpose) 1 tsp baking soda ½ tsp salt 1 cup whole wheat flour 3 large ripe bananas, mashed 1 tsp vanilla ½ cup shelled walnuts, coarsely chopped (optional)     Directions: Preheat oven 350°, grease 9x5x3” bread […]

January 14, 2021


  Ingredients: 2 cups all-purpose flour 1 1/4 cups sugar 3/4 tsp baking soda 3/4 cup Dutch-processed cocoa powder 1 1/4 cups water 1 cup mayonnaise 1 Tbsp vanilla   Directions: Adjust oven rack to middle position.  Heat oven to 350 degrees. Lightly coat an 8-inch square cake pan with vegetable oil. Whisk together: flour, […]

December 30, 2020


    Ingredients: Crust: 2 cups graham wafer crumbs 3 tbsp peanut butter ½ cup melted butter 1/4 cup chopped peanuts   Filling: 250 g cream cheese 1/4 cup peanut butter ½ cup icing sugar 3 eggs 2 tsp vanilla 1 large container of Cool Whip   Toppings: Chopped peanuts Chocolate sauce   Directions: Mix […]

November 27, 2020


      Calgary-based Mathilde Denier started My Petite Box, a local company that supports local artisans.   Mathilde tells us more about this company that loves to offer surprises.   BYCfitness:  Can you tell us what “My Petite Box” is? Mathilde: My Petite Box is a monthly subscription box based in Calgary. Each month we […]

November 1, 2020


  Ingredients: For the Chili: 1 butternut squash approx 1 1/2 lbs, peeled, cut into half inch pieces 2 1/2 cups chicken broth or vegetable broth 1 can black beans, drained and rinsed 1 can kidney beans, drained and rinsed 1 red bell pepper, diced 1 poblano pepper (or green bell), diced 1 sweet onion, […]

September 30, 2020


At the beginning of Covid I ate waayyy too much.  Chips, brownies, buns, desserts of all kinds.  I felt horrible.  I knew that I had to make a change and have something healthier to eat when I felt a snack attack coming on. I decided to make hummus from scratch and have various veggies prepped […]

August 30, 2020


  Ingredients: ½ cup cooked mashed zucchini ¼ cup sugar ¼ cup shortening (butter or oil) ½ tsp salt ½ cup scalded (warm ) milk ½ tbsp yeast ½ cup warm water 2 ½ cups flour Grated cheese (amount will vary depending on taste) Soft butter   Directions: Combine zucchini, sugar, salt, shortening and milk. […]

June 28, 2020


  Covid 19 has had me wanting comfort food (maybe a little too much!).  My hubby made amazing zucchini buns using his Mom’s recipe and they are to die for! They are delicious eaten as is or as a sandwich (we’ve had chicken, ham, tuna, egg salad).  Either way the bun is the star!   […]

May 31, 2020


    Ingredients: 4 cups shredded chicken (poach chicken in water, shred when still warm) 1 cup shredded cheddar cheese 1/2 cup sliced green onion 2 cups sour cream 1  tsp cumin powder 1 small can diced green chilies or jalapenos (or to taste) 1 (12 ounce) jar mild or medium salsa 8 (8-inch) flour […]

April 27, 2020


Are you doing enough in your workouts to promote strong bones?   I am frequently asked if doing “just Essentrics” or “just walking everyday” is enough to keep bones strong.    The answer: it depends.  If you have been sedentary for a long time, almost any type of fitness regime will help you get fitter […]

April 26, 2020