I am a huge tea drinker, I have one cupboard in my kitchen dedicated solely to tea.  I drink everything from green tea to chamomile, rose hip to peppermint, fennel to dandelion, hawthorn to chai to name just a few.  Tea is such a big part of my everyday life and the benefits of teas are endless, I thought why not create a series for you called “Tea Time”, where I’ll pick various teas and share the benefits of them with you.

Teas are herbal drinks that can do much more than quench your thirst.  I believe teas are an excellent way to get the healing power of herbs into your diet everyday.  Mother Natures prescription!

Yerba Mate (YERB-ah mah-TAY)

This tea hails from South America the shrub can be found in Brazil, Paraguay and Argentina, it is considered the national drink of Argentina.  The name Yerba means “excellence” and Mate refers to the “matti gourd” which was traditionally used to hold the tea.

Benefits:

Enhances brain function – used as a physical and mental energy tonic, it also improves memory and concentration.  It also has the ability to increase mental alertness and does it without any side effects such as nervousness or jitters.

Stress reliever – rich in Pantothenic acid (B5), also known as the stress vitamin stimulates the adrenal glands, which regulate the production of hormones adrenaline and cortisone.

Boosts immune system – because it’s rich in antioxidants and vitamin C it’s a great tonic for boosting your immunity on a regular basis.

Aids digestion – is known to stimulate increased bile flow which aids digestion.

Aids weight loss – it is known to increase the rate at which fat is burned.  Yerba Mate is an appetite suppressant, it’s drinkers usually feel fuller for longer.

Yerba Mate is rich in the following nutrients:

Vitamins: A, C, E, B1, B2, Niacin (B3), B5, B Complex

Minerals: Calcium, Manganese, Iron, Selenium, Potassium, Magnesium, Phosphorus

Additional Compounds: Fatty Acids, Chlorophyll, Flavonols, Polyphenols, Trace Minerals, Antioxidants, and 15 Amino Acids.

Try Yerba Mate the native way, sauté brown sugar with lemon juice, brown it in a pan and add it to your yerba mate tea.

My favourite vegetable, I just love broccoli, I can eat it raw, in a stir-fry, in a soup or salad or just simply by the plateful with garlic warmed in olive oil poured all over it.  Simply divine!

While there are many many health benefits to including broccoli in your diet I’m going to share with you 6 benefits to this wondrous vegetable that I feel are important to know.

Cancer Fighter

• Broccoli is a rich source of a variety of biochemicals that are known to fight cancer. These powerful chemicals act to neutralize the effects of cancer causing agents that enter the body and are so powerful they have even been shown to slow down the progression of existing cancer cells.  The biochemicals in broccoli are also known to prevent and slow down the growth of breast cancer cells.

Immune Booster

• The vitamins and minerals that are antioxidants are A,C, E and Selenium.  Broccoli stands out as the most concentrated source of vitamin C. Which makes this veggie your go to for building a strong immune system.  Because vitamin C is an antioxidants it also make broccoli a great anti aging food…your skin will thank you.

Good for the Heart

• Broccoli helps lower cholesterol, it is rich in fibre, and very high in B complex vitamins.  It has also been shown to lower blood pressure.  All of which are required for optimal heart health.

Healthy Nervous System

• Broccoli has a high potassium (an electrolyte) content. This works not only in maintaining a healthier nervous system but also in allowing the human brain to function optimally. Electrolytes which also includes sodium is very important in keeping our heart and nervous system in optimal health.

Healthy Bones

• Broccoli has more calcium than a glass of milk.  It’s not only rich in calcium, it also has other nutrients such as magnesium, zinc and phosphorus.  This make broccoli very beneficial for children (for bone growth), and the aging population especially women (who are prone to osteoporosis)

Eye Care & Cataract

• Along with a high content of Vitamin A, broccoli also contains high levels of other carotenoids specifically lutein and zeaxanthin, which have been shown to benefit the eyes. Both have been credited with preventing eye problems such as macular degeneration and cataracts.

Try my Lemon Broccoli with Avocado recipe.

Here’s a quick breakdown of the nutrient value of broccoli. This chart has been taken from www.whfoods.org.

Kale has been getting a lot of press lately, but one thing you may be wondering is how to use it.  I’ve come up with 10 easy and delicious ways to incorporate kale into your diet.

But first, here are just some of the health benefits to eating kale.  I like to think of kale as a nutritional powerhouse, it’s high in iron, vitamin K (important for bone health), vitamin A (important for vision and skin)  and vitamin C (important for your immune system).  It’s also a great anti-inflammatory food which is great to fight against arthritis, it’s rich in calcium and is filled with antioxidants to help protect you from cancers.  And to top it all off it’s fantastic for detoxing the body on a regular basis to help build a strong liver.

Tips & Tricks

Best Time To Buy: Though it’s available year-round, kale is best in the winter, when frost makes its flavor sweeter.

Choosing Kale: Leaves should be dark green & frilly. They should have some “spring” to them. Bad signs: wilted, yellow or brown spots, dry leaves.

Storing Kale: Keep unwashed kale refrigerated in an airtight container for 3-4 days.

Reviving Limp Kale: Trim the stems & soak in tepid water for about 5 minutes. Voila!

Preparing kale: To prep your kale, you first have to remove the leafy greens from the tough stems. But instead of cutting them, simply “zip” them off. Hold a leaf by the thickest part of the stem with one hand while you gently pull it up and pinch it with your index finger and thumb of your other hand. Roll into little bundles (like you would with basil, for example) and cut to your desired size.

Reducing Intense Flavor: Kale that’s been massaged with oil and lemon juice will reduce its intense flavor. This method is great for introducing the dark leafy green to kale newbies!

How to use kale

Kale Chips - so yummy and makes an excellent replacement for potato chips.  You can find these in just about any health food store these days or if you are in the Hamilton area my good friends at The Green Smoothie Bar make fresh kale chips daily.  There are also many recipes online if you want to try making your own.

Kale Pasta Sauce – very quick and easy to make.  I personally make this dish when I’m limited for time.  Here’s the quick recipe – boil water, strip your kale and blanch in boiling water for about 1 min.  Place kale in a blender with a dash of salt a couple of tsp of olive oil, one clove of garlic and about 1/3 cup of water the kale was cooked in.  Blend all together then mix in with your favourite pasta.  In less than 10 min you’ve got dinner!

Sautéed Kale – sauté in coconut oil add some onions and apples with a dash of salt, great as a side dish.

Kale Soup – got a favourite soup, try adding some kale to it for extra flavour and vitamins!

Kale Salad – mix kale with your favourite type of lettuce add your veggies and you’ve got a great start to a meal.

Green Smoothie – so easy to add kale into your smoothie and you won’t even taste it, it will however turn your smoothie green.  Again, you want to try a really great smoothie, visit The Green Smoothie Bar.

Kale on Pizza – adding kale to your own homemade pizza really adds flavour and makes it just a little bit healthier.  The kale tends to turn crispy adding a nice crunch to each bite.

Kale Stir-fry – next time you make a stir fry add some kale with sesame seeds.

Kale Omelette – bored of the same old omelette…kick it up a notch with kale, mushrooms and garlic.

Kale Pesto – pesto is not just for basil, this kale pesto is so tasty it can be added to just about anything, use it as your base for your pizza or add to your pasta.  Blanch 4 garlic cloves for 2-3 minutes; remove from water. In same water, blanch 1 bunch of kale for 30 seconds; drain. Purée garlic and kale in a food processor or blender; with motor running, gradually add about 3/4 cup extra-virgin olive oil, about 1 cup grated Parmesan, and 1 Tbsp. fresh lemon juice; season with kosher salt and freshly ground black pepper.

How do you use kale, I’d love to hear your ideas below.

High fibre foods are vitally important to your health, that average person today only gets an average of 4 to 11 grams of fibre daily.  You should be aiming for 30 to 40 grams of fibre a day for optimum health.  When first starting to increase fibre, do so slowly.  Adding too much fibre right away can be constipating.  Start with 5 grams on day one and every second day increase by 5 grams.  Don’t forget to be drinking your water, I can’t stress this enough. Without water, the fibre can solidify in the colon and cause constipation.

There are two types of fibre and they work differently.

Soluble Fibre – works by absorbing toxins (similar to a sponge), soaking up toxins as it passes.  It binds with fatty acids and prolongs stomach emptying time so that sugar is released and absorbed more slowly.

Soluble - oats, beans, legumes, nuts, barley, flax seed, oranges, apples, root vegetables

Insoluble Fibre – has a cleansing effect (like a scrub brush) removing toxins and old hardened material from the intestinal wall by scraping them off as it passes by.  It also works to tone the bowel and controls and balances pH(acidity) in the intestines.

Insoluble – dark leafy greens, fruit & root vegetable skins, whole wheat products, flax & many other seeds, nuts

I personally love to incorporate ground flax seeds into my daily diet as it has a great 50:50 soluble/insoluble ratio.  Start by sprinkling it on your cereals, salads, yogurts, or throw it in your smoothies.

High fibre foods can help you reduce your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease.

I created a helpful Fiber Chart  that you can download and refer to everyday to help you increase the amount of fibre in your diet.

Sugar, what I like to call the “other white drug”, we all grew up with and for many of us has enjoyed on a daily basis.  Unfortunately it is nutritional void and spikes your blood sugar, increases inflammation and weight gain and sends you on an endless roller coaster of craving.  Artificial sweeteners are chemicals that can be very dangerous to your health and is best to stay clear of.

There are many natural alternatives on the market today, I hope I’m able to clear up a few myths and truths for you.  But remember, even natural sugars are still SUGARS and too much sugar in your diet is not a good choice, use in moderation.

Agave

Pros:  Is low glycemic, meaning your body absorbs it slower than refined sugar, you avoid the blood sugar spike.  Agave has about 60 calories per tablespoon, compared to 40 calories for the same amount of table sugar. But because agave is about 1 1/2 times sweeter than sugar, you can use less of it – which means you can achieve the same sweetness for about the same number of calories.

Cons:  Nutritionally and functionally, agave syrup is similar to high-fructose corn syrup and sucrose.  It is also highly processed and is as high as 90% concentrated fructose. But the agave you can buy ranges from 90% to as little as 55% fructose (similar to high-fructose corn syrup), depending on the processing.

Flavour and uses:  The taste of agave nectar is comparable, though not identical, to honey.  It’s liquid quality is ideal to stir into hot and cold drinks, however, it’s not a great match for baking.

Coconut Sugar (aka coconut palm sugar)

Pros: This is by far my favourite sweetener of choice because it’s not as chemically processed as other sugars, is low glycemic and is a rich source of vitamin B8 and potassium.

Cons:  Check your labels carefully, you only want to purchase 100% coconut palm sugar.  Has the same amount of calories to regular table sugar so be careful.

Flavour and uses:  It has a slight caramel flavour which works well in coffees or teas, hot chocolates.  Great for baking, one serving of coconut sugar is a mere teaspoon, and the ratio of coconut sugar to table sugar for the purpose of sweetening is 1:1.

Yacon Syrup

Pros:  Another favourite of mine.  This syrup is made from the root of the yacon plant, a Peruvian, sweet potato like tuber. It has a high concentration of inulin and fructooligosaccarides aka FOS (are short and medium chain sugar molecules that your body cannot digest, FOS are the prebiotics that feed the probiotics in your intestines to keep you healthy and strong), which provide fuel for your intestinal microorganisms and has very few calories. It’s been used in South America to lower blood sugar in those with diabetes and to improve digestion.

Cons:  Hard to find in stores but can find online, look for organic products.

Flavours and Uses:  Mild and sweet, with a moist, crunchy texture slightly reminiscent of fresh-picked apple, pineapple, and watermelon.  Great in hot and cold drinks, drizzled on yogurts or pancakes!

Honey

Pros: Loaded with vitamins and minerals.  It’s anti-fungal and antibacterial, is a great way to ward off colds.  Raw honey has a high level of antioxidants with the darker the honey the higher the level.

Cons:  Has a high glycemic index and has about 60 calories per tablespoon.

Flavours and uses:  Has a soft sweetness and was made for tea! It works ok in baking but a distinct honey taste will remain.  Always look for raw honey to get the most nutritional value.

Maple Syrup

Pros:  This sweetener couldn’t be any more natural, tapped right from the maple tree.  Has over 54 antioxidants, is rich in zinc and manganese.

Cons:  Look for 100% pure maple syrup, many brands on the markets are high fructose corn syrup with maple flavour.  Has about the same number of calories as table sugar.

Flavours and uses:  Tastes like…well, maple!  Works fine in baking 3/4 cup of maple syrup is the acceptable equivalent of 1 cup of regular sugar.

Stevia

Pros:  Much sweeter than table sugar so you only need a little. Is calorie free and comes from the stevia plant.  Appears to be a good choice for diabetics.

Cons:  I personally find this has a chemical after taste that reminds me of aspartame.  In some people it has been known to cause diarrhea and indigestion.

Flavours and uses:  Very very sweet!  Easy to mix into hot and cold drinks, not great for baking.  1:8 stevia/sugar ratio.

One of the simplest ways to improve the healthfulness of your diet is to reduce the amount of all sugars.  It’s better to satisfy your sweet tooth with whole fruit than with any kind of concentrated sugar. Not only is it unprocessed, whole fruit is fibre and nutrient rich.

The liver is so important to our well-being that many practitioners maintain that most diseases cannot develop in the body if the liver is functioning in an efficient, healthy manner. Conversely, an unhealthy liver is very likely at the root of most serious health problems.

When the liver is taxed, it can’t process toxins and fat in an efficient way. There are many foods that can help cleanse the liver naturally by stimulating the natural ability to clean toxic waste from the body.

Try adding these foods to your diet on a regular basis to help the liver rid itself of harmful toxins.

1. Lemons 

The juice of half a lemon in hot water first thing in the morning is a great way to start the day, and is an excellent wake up call for the liver. The sourness of lemons triggers nerve and hormone activation to the liver and digestive system. Very helpful for those who suffer from sluggish bowels.

2. Beets and Carrots

Both extremely high in plant-flavonoids and beta-carotene, eating both beets and carrots can help stimulate and improve overall liver function.

3. Grapefruit

High in both vitamin C and antioxidants, grapefruit increase the natural cleansing processes of the liver. A small glass of freshly squeezed grapefruit juice will help boost production of liver detoxification enzymes that help flush out carcinogens and other toxins.

4. Cruciferous Vegetables

Eating vegetables such as broccoli and cauliflower will increase the amount of glucosinolates in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body, which significantly lowers our risk of cancer.

5. Apples

High in pectin, apples hold the chemical constituents needed for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.

6. Green Tea

This liver-loving beverage is chock-full of plant antioxidants known as catechins, a constituent known to assist the livers overall functions. Green tea is not only delicious, it’s also a great way to improve your overall diet. Learn more about the benefits of green tea.

7. Leafy Greens

One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked or juiced. Extremely high in plant chlorophylls, greens literally suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood.

8. Avocados

This nutrient-dense super-food helps the body produce glutathione, which is necessary for the liver to cleanse harmful toxins. Recent studies indicate improved liver health when avocados are eaten regularly.

9. Garlic

Just a small amount of this pungent white bulb has the ability to activate liver enzymes that helps your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.

10. Olive Oil

Cold-pressed organic oils such as olive, hemp and flaxseed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload that many of us suffer from.

Coconuts, this has to be one of my favourite foods on the planet.  I could eat anything and everything coconut.  My weakness…coconut ice cream, it is divine.  Coconuts not only taste awesome but they are also a powerhouse of nutrition.

Around the world the coconut tree is known as “the tree of life” because it’s a source of shelter, food and medicine.  Dr. Mercola has a great infographic that shows the many uses of the coconut tree and fruit.  But I want to share with you the many many many benefits of introducing coconut to your diet whether it be coconut milk, water, meat, sugar, flour or cream.

Here are just a few of the many benefits of coconuts:

Coconut Milk:

This is a blend of coconut water and coconut meat resulting in a wonderful milk emulsion.

• easier to digest than cows milk because it’s lactose free
• very healing to the digestive tract and may even heal damage done to the intestinal system in cases of IBS and  Crohn’s disease
• helps maintain balanced blood sugar levels because it’s a great source of manganese (this mineral is usually deficient in people with blood sugar issues)
• aids in lowering blood pressure levels because of its high levels of potassium
• keeps immune system strong because it’s rich in vitamin c
• helps keep bones strong because it contains phosphorus (phosphorus is needed along with calcium to prevent bone loss)
• contains high levels of omega 3, 6 and 9 along with rich amounts of amino acids (this is an excellent combination of fats and protein to make it a complete meal)

Skin and Hair

Coconut milk is also excellent for your skin and hair.  It can be used as:

• an effective skin cleanser and exfoliator
• helps blood vessels and skin stay elastic
• rich in vitamin E and oil that work together to moisturize hair deeply
• also effective at controlling excessive hair loss

Note: if you are buying a can of coconut milk look for a can that does not contain some kind of binder such as carrageen.  You really only want the real deal, 100% coconut milk.

Or try making your own.  Here is a simple way to make your own coconut milk without having to track down actual coconuts.

1 cup shredded unsweetened coconut

2 cup filtered water (or even better use 100% coconut water)

Heat the water.  Put the coconut and hot water into blender.  Blend it until the coconut is completely pureed.  Pour the milk through a cheesecloth (incase there is still shredded coconut).  Keep in a glass jar and store in refrigerator for up to 5 days.  Because there are no stabilizers, the fat may rise to the top, just give the jar a shake before you use it.

Coconut Water 

This is actual “living” water.  Yes, that’s right, the water is alive!  Coconut water is actually living tissue of the coconut palm, even months after a coconut has been separated from the tree, it remains alive.  Coconut water is a superfood rich in vitamins, minerals, amino acids, enzymes and sugars.  The primary minerals (or electrolytes) found in coconut water are essentially the same as those found in human blood.  Doctors have been know to use coconut water as an intravenous fluid for rehydration.

• a great source of electrolytes such as potassium which is necessary for proper hydration.  Drop the sports drinks and start drinking coconut water!
• contains enzymes that help detoxify and repair the body
• been known to be of benefit in relieving fatigue, constipation, dehydration, kidney and bladder disorders, slows down the aging process
• boost energy and endurance, enhancing physical and athletic performance
• improves digestion and bowel function

Note:  read the labels when buying coconut water.  You only want 100% coconut water in the ingredient list.  I’m seeing many coconut water products out there that are from concentrate or have a lot of added sugar in them.

Coconut Oil

I’d say is one of the healthiest oils out there.  Yes, coconut oil is a saturated fat, that has given a bad rap in the past, but it’s time to be no longer afraid, enjoy the many benefits this health promoting oil has to offer.

• is anti-fungal and anti-bacterial
• promotes weight loss
• safest oil to cook with at high heat
• strengthens immune system
• great for skin and hair
• boosts metabolism

Note:  look for organic, virgin, cold pressed oil

There are many other coconut products out there for you to try.  Coconut cream could be used in desserts or soups, coconut sugar used as a healthy sweetener, or try coconut flour in baking.

What coconut products do you love to use?

When it comes to eating for good health, choosing foods for heart health should be at the top of your list. The heart is the organ that literally keeps us going – delivering nutrients, oxygen and disease fighters throughout the body.

According to the World Health Organization heart disease is the number one cause of death globally and more people die annually from heart disease than from any other cause.  They also state that 13% of all deaths can be attributed to raised blood pressure. Here in Canada, heart disease is the #1 killer of women, 1 in 3 women will die from heart disease.

With that, I want to share with you some simple foods that you can easily add to your diet on a regular basis to help prevent heart disease.

Summer Berries

Think blackberries, blueberries, raspberries and strawberries.  These berries are some of our most powerful disease-fighting foods.  Blueberries and blackberries get their dark colours from the powerful antioxidant anthocyanins and are packed with heart-healthy fibre and vitamin C (also an antioxidant).  They can also help increase your good cholesterol (HDL), reduce blood pressure and have also been shown to promote good blood flow.

Good to know: do not wash your berries until you are ready to eat them, excess moisture during storage will hasten decay.

Ideas for use:  eat them by the bowl full, toss on salads, cereals or yogurt, and great in a smoothie.

Dark Chocolate

Studies have shown that eating a small amount of dark chocolate 2 to 3 times weekly can help lower your blood pressure.  It also improves blood flow and may help prevent the formation of blood clots. Dark chocolate is also very helpful is lowering your bad cholesterol (LDL)

Good to know:  this only applies to dark chocolate, I usually recommend at least 70% cocoa.

Ideas for use:  I think this is easy to figure out!

Spinach

Spinach is only one of two plant sources that are rich in co-enzyme Q10 (CoQ10), the other is broccoli.  CoQ10 is vital for heart and muscle health.  Doctors often recommend patients to supplement with CoQ10 if you are using a statin drug, as statin drugs deplete CoQ10 from the body.  Spinach is also rich in potassium and folic acid, both used to reduce your risk of high blood pressure.

Good to know:  organic is best, as with any leafy greens they tend to have high pesticide residue if grown conventionally

Ideas for use:  in smoothies, spinach and berry salad, toss into soups or mixed in your omelette

Nuts and Seeds

All nuts and seeds are great they are a great source of healthful proteins, vitamins, minerals and essential fatty acids.  Walnuts and ground flaxseeds are high in fibre and Omega 3s, which are very beneficial for the heart

Good to know:  always store nuts and seeds in the fridge, the oils are very delicate and can turn rancid if exposed to light, heat and air for too long.

Ideas for use:  in smoothies, on salads, on granola or eaten by the handful

Legumes

These beauties are loaded with protein, fibre, iron, folic acid and potassium and are virtually fat-free.  All of which benefits the heart by lowering cholesterol and triglyceride (blood fat) levels.  They have also been shown to reduce the risk of heart disease.

Good to know:  To further reduce the gas-producing properties of beans, add a large strip of dried kombu seaweed to the pot of beans and water prior to boiling. Remove the kombu once cooking is finished.

Ideas for use:  hummus, salads, stews, chilli, the possibilities are endless!

It’s a new year and that time again when we are all excited to start fresh, we make resolutions and goals in hopes our lives will be a little better, that we feel better, look better.  A new year means a new chance to be perfect at eating, exercising and at changing our bodies and our health.  But the question remains…how long will it last?  How many of us make resolutions only to have them fade away by March?

Here are five mistakes people make when making resolutions.  Let’s learn from our mistakes to help us keep those resolutions and stay on track to the goals we desire.

Mistake #1 – Making too many resolutions

Sometimes we can go overboard with our resolutions and this can eventually make us feel overwhelmed because we know we can’t commit to them all.  Any new behaviour needs to be practiced over and over, it actually takes 21 days for a new behaviour to become a habit, for it to be deeply ingrained in our brains.  This year pick no more than 3 goals, and these should be goals you can implement on a regular basis (daily or weekly).  For example, if you’re goal is to lose weight you’re 3 new behaviours could be eating a protein smoothie for breakfast, drinking at least 2 litres of water daily and eating a colourful salad daily.

Taking on anymore than 3 goals and you can easily set yourself up for failure.

Mistake #2 – Being too vague

Vague goals are very difficult to achieve.  Make your goals specific.  For example, a vague goals includes, “lose weight”, “be able to run 5km”, specific more achievable goals include, “lose 1lb every 2 weeks until I’ve lost 10lbs”, “run 1km week 1, 2km week 2, 3km week 3 etc until I can run 5km”.  These goals are quantifiable which allows you to also track your progress.

Mistake #3 – Not setting a date or benchmark

What good is your resolution if you have no start date, end date or an end goal, it’s going to be very hard for you to achieve what you desire.  You must give yourself a start date for example “January 1 I weigh myself and write it down” your end date is just as important, for example “I will lose 1lb every 2 weeks until March 1 or until I’ve lost 10lbs”.  It’s also important to set realistic end dates that you know you can fit into your lifestyle.

Mistake #4 – Not sharing your goals

Tell the world!  You can increase your motivation, accountability and stick with your goals if you share your progress with family and friends.  You can share in many ways, by emailing close friends and family, facebook, twitter, writing a blog, or sharing your journey on youtube.

Mistake #5 – Thinking everything will work out perfectly

Let’s be honest, there will be times when you feel your goal is not going the way you planned, or life gets in the way and messes things up a little.  Allow yourself some wiggle room, it doesn’t always have to be “all or nothing”.  If you’ve had a day where your diet went awry, don’t worry, get back at it tomorrow.  If you’ve committed to working out 1 hour every day and you have a day where you’ve only got 20 minutes, don’t get discouraged, those 20 minutes are better than not doing it at all.  Just keep at it, it will all be worth it!

Fats and oils are very important to our diet…in moderation of course…and if it’s the right type of fat!

There are two essential fatty acids (EFAs) that we must consume in our food: linoleic acid (omega 6) and alpha-linolenic acid (omega 3).  EFAs are important  for growth, blood vessels and nerves, our brain, reduce inflammation, and skin to keep it youthful and supple.  In the typical North American diet it is much easier to get omega 6 than omega 3.  Most plant oils (canola, corn, peanut, safflower, sesame, sunflower) contain plenty of omega 6 fatty acids.  Rich sources of omega 3 fatty acids are found in flaxseeds and flax oil, chia seeds, pumpkins seeds, cold water fish such as salmon, halibut, cod, trout and mackerel.

All fats are best eaten in their raw form, but when we do we cook with them, it’s good to know how to cook with them safely.  There are 3 things that can turn oils rancid.  Heat, Air and Light.  When you do buy your oils always buy oils in a dark bottle, away from bright lights and kept in a cool place.

Below is an easy to use chart to help you cook with oils safely.  You can also download a PDF version.