when it comes to a healthy and active lifestyle, nutrition is my downfall. i love vegges and cooking, but it can often be difficult for me to get adequate protein in my diet. if i’m not paying specific attention to it, it’s always the one macronutrient that’s lacking. that’s why i’m a fan of these tetra packs of Premier Protein Vanilla Shake. they have 30 grams of protein in each serving, including all of the essential amino acids and 24 vitamins and minerals.

the shakes come in chocolate and vanilla, and the Premier Protein bars come in chocolate peanut butter, yogurt peanut crunch, and dark chocolate mint to name a few. um, yum! i’m such a vanilla junkie, though, so when i found out there was a new and improved taste it’s exactly the one i wanted to try first!

getting enough protein is what gives me the energy to get through the day. in the morning, i can blend the vanilla shake with fruit and spinach for an energizing smoothie. or if i’m in a rush and on my way to an event from the office, i can simply give it a shake a drink straight from the tetra while on the train. at only 160 calories and one gram of sugar, it makes a great high-protein snack.

protein takes longer to digest, so it naturally makes you feel fuller for longer. that is a perfect thing for me, the known snacker. drinking a protein shake is always a better option that grabbing something sweet or salty from the convenience store.

that doesn’t mean you have to give up your sweet tooth. in my books, every balanced nutrition plan should still include dessert. when i found the recipe for a vanilla pudding parfait, i knew i needed to get in the kitchen!

Premier Protein vanilla pudding parfait


  • 2 cups Premier Protein Vanilla Shake
  • 1 box of vanilla instant pudding mix
  • fresh fruit – I choose kiwi and raspberries
  • granola


1. whisk Premier Protein and pudding mix for two minutes, and let sit for five minutes.
2. layer pudding and fruit into a glass cup
3. garnish with granola
4. enjoy!

want to pick up Premier Protein shakes and bars for yourself? it is available at Costco stores throughout Canada.

thank you Premier Protein for making this blog post – and all my protein gains – possible. the post may be sponsored, but the opinions and text are all mine.

i get nostalgic about many things and am sentimental for old memories. even though i have only been a handful of times, summer just doesn’t seem complete without a trip to the drive-in. (this is probably where i’m mixing up my life with that of Sandy in Grease.) and while i’ve been a solo-protestor for a drive-in movie theatre in calgary, it’s not working.

the good news is there are movies in the park. as the sun begins to set a bit earlier while the temperatures remain high, the end of july and august are prime time.

for me, outdoor movie season this year starts july 29 for Bowness Movie in the Park‘s screening of UP, sponsored by Servus Credit Union.

have you seen UP? i don’t think i’ve ever been hit so hard in the feels by the first five minutes of a movie. as a bit of a curmudgeon myself, i can understand Carl’s eagerness to explore the lost world of his childhood from the comforts of his own home. best of both worlds. add in a lot of balloons, Russell, Dug and Kevin, and you have the recipe for a masterpiece.

just in case you haven’t seen it, i won’t give any more away. you’ll have to come join me at the bowness community association on saturday. entertainment starts at 8:30 and the movie will start at sundown (around 9:30-10:00pm).

the Servus Credit Union mobile escape room will also be there.

financial fitness might not be the sexiest form of fitness, but Servus has found a fun way to approach the topic. their mobile escape room offers event goers a fun and informative way to challenge themselves and learn about what differentiates Servus from banks.

the member-owned, community-based financial institution partnered with The Locked Room to retrofit a mobile trailer into an escape room and staged it to resemble an old bank. once participants have entered the mobile escape room, they will have 10 minutes to solve puzzles, advance through the trailer and eventually escape.

imagine being trapped in a vintage bank, metal bars blocking all the exits and being left to your own devices to break out. the only way that you can escape is by using elements in the room to solve a series of puzzles. stressful, right?

i haven’t tried a real locked room, but did do a simulation at an event. here are my tips on how you can maximize your chance of escaping:

  • anything can be a clue, keep your eyes open to everything around you.
  • listen to your teammates – it’s about working together
  • speak loudly when you find something, the room can be a bit hectic
  • split it up. assign each person a section of the room
  • listen to your host. they often drop hints
  • have fun! it’s not all about winning

the mobile escape room is part of Servus Summer – a broader, province-wide initiative to host and sponsor a range of events within various communities in Alberta. calgary has two more chances to escape the bank when the Servus mobile escape room returns to the city on august 26 and septemebr 15. it will be making stops in edmonton and lethbridge in between.

i have my blanket – and most importantly my snacks – ready. see you in bowness!

thank you, Servus Credit Union for making this blog post – and cute balloon photos – possible.

i’ve been doing part and parcel for a few years now, and never tire at getting a look at what my friends – and some strangers – consider their daily essentials. especially find it interesting when it’s in a different setting than what i’m used to. while Erin and hang out much more regularly as city people now, it all started on the trail. the contents of her hiking backpack familiar with – she always has great snacks and bug spray when i forget it – but her purse i’m not acquainted with.

let’s peek inside Erin’s bag, shall we?

this has made me come to realize i keep basically nothing in my purse.

peppermint rocky mountain soap company lip butter
because ain’t nobody got time for crusty lips and alberta is dry as hell.

lemongrass rocky mountain soap company hand lotion
for the same reasons above regarding hands. ;)

skull candy headphones
>because music is a must while taking transit or going for a walk.

swell bottle
full of lemon water because hydration is key.

iphone charger and a battery pack
because i’m on my phone way too much and it will most likely die before i get to where i’m going.

calgary public library card
because we are lucky to have such a large library system and you never know when you might need a good book!

that’s it! other than my wallet/keys/phone which i think are givens.

what are your pure must-haves?