Omega 3: It’s Essential For A Reason!

Healthy Fats are becoming part of mainstream discussions and this is AWESOME. People everywhere are including more fat in their diets and forgetting about the fat-free diet crazes of the past. YAY!

You’ve probably heard about omega fats but may not know exactly what they are and why you should be including them. Sooooo, what are Omega Fats? Do they all perform the same function in our bodies?

We’re gonna take a short science detour but I promise it’s not complicated. Omegas are a group of fatty acids known as Omega-3, Omega-6, and Omega-9. They’re numerically named based on their chemical composition.

Omega-3 and Omega-6 fatty acids are essential fatty acids (EFA’s). The body is capable of producing some fatty acids on its own, like Omega-9 – meaning you don’t need to get them from food.

But the fatty acids the body can’t create on its own must be obtained from food, and therefore, are considered essential. Both fats are needed for good health, but most diets contain an abundance of omega-6 and not enough omega-3. In general, we are exposed to an overabundance of omega-6 due to the consumption of processed foods. A 1:1 ratio is ideal for keeping inflammation at bay, but it’s estimated that most people have a ratio closer to 20:1! WHOA right?!

And here’s the bad news…this skewed ratio between omega-3 and omega-6 is considered a cause of chronic inflammation that can lead to scary stuff, like heart attack and stroke. As we’ve talked about before, chronic inflammation is bad and something we want to reduce/eliminate.

Low intake of Omega-3’s means most people are missing out on the major health benefits of this essential fat because it contains several types of fats including:

  • ALA (alpha linolenic acid) – found in plants, like nuts and seeds, and;
  • DHA/EPA – found primarily in fish

The protective qualities of Omega-3’s include:

  • Improved immune system function
  • Decreased inflammation
  • Decreased risk of heart disease, Alzheimer’s, cancer, arthritis, and depression
  • Improved triglyceride and cholesterol values
  • Critical role in human development – the brain and retina contain lots of omega-3 in the form of DHA (UBER important for our kids)

 

WHAT ARE THE BEST FOOD SOURCES OMEGA-3’s?

This is a loaded question but keep reading for the answer!

The best sources of ALA include flaxseed, chia seeds, and walnuts.

Although it would be hard to meet all your omega-3 needs only with sources of ALA, flax, chia, and walnuts are still healthy fats with lots of other good-for-you vitamins, minerals, and antioxidants and should be included in your diet.

Now, Canola and soybean oil are also decent sources of ALA, but these oils aren’t the healthy options since they quickly oxidize and turn rancid, which promotes inflammation and cancels out any beneficial effects of the omega-3s they contain. My suggestion is that you limit/avoid these sources of ALA.

While meat and dairy aren’t a good source of omega-3s, it’s worth noting grass fed meat and dairy contain higher amounts of omega-3s than conventional grain fed meat (which is high in the inflammatory omega-6). More reason to eat grass fed meat and dairy right there!

I’ve Heard That Fish Contains EFA. Is This True?

YUP, it sure does! ALA needs to be converted into EPA or DHA by the body for it to be utilized. This process is pretty inefficient, with estimates of 1-20% of the ALA we consume being converted into a usable form. Since fish contains the ready-to-use EPA/DHA form, it is recommended that most people obtain their omega-3’s from fatty, cold water fish, like salmon, tuna, herring, and sardines.

Did you know fish don’t actually produce the omega-3s they contain? Instead, algae makes EPA/DHA and fish accumulate the fat from the algae they eat. Cool fat fact!

If omega-3’s from fish are so good for us, shouldn’t we be eating fish every day? Nope!

While there are no official recommendations for daily omega-3 intake, it’s thought most people can meet their basic omega-3 needs by consuming fish 2x/week. To avoid taking in too much mercury, a toxic heavy metal in fish, you should alternate the types of fish you eat and limit varieties known to be high in mercury.

If you choose not to consume fish because of mercury or other concerns, it’s best to supplement with fish oil or, if you’re vegan – try algae oil. Fish and algae oils don’t contain mercury as a result of processing.

It’s generally considered safe to consume up to 3 – 6g of fish oil per day. If you include a high quality fish oil supplement and a variety of sources of healthy fats in your diet, you don’t have to worry about counting omega-3s.

People who are managing symptoms of heart disease or other illness may benefit from even higher, therapeutic doses of omega-3’s. However, high doses of fish oil could interfere with blood clotting. If you’re currently taking blood thinners or have surgery scheduled, you should check with a healthcare provider before supplementing.

RECIPE: Chia Berry Breakfast Bowls

 

Serves 2

Ingredients:

  • 1 cup unsweetened non-dairy milk, such as almond or coconut
  • ¼ cup chia seeds
  • 1-2 tbsp hemp hearts
  • ¼ tsp vanilla extract
  • 1 cup mixed berries
  • 2 tbsp raw walnuts, chopped
  • Optional: 1-2 tbsp maple syrup or honey (depending on how much sweetener you like to use)

Directions:

  1. Combine milk, chia seeds, hemp, vanilla and optional sweetener in a mixing bowl and whisk until well-combined. Alternatively, you can place ingredients in a glass jar with a lid and shake to combine (my personal preference).
  2. Refrigerate chia pudding at least 2 hours or overnight. Portion pudding into bowls. Top with fresh berries and chopped walnuts.
  3. ALTERNATIVELY:You can mix this first thing in the morning, give it a very vigorous shake in the glass jar, throw on your berries and nuts and put it back in the fridge. The chia seeds will start to set within 20 minutes. It won’t be as thick as the overnight version but this is what I do most days that I make it. Eat it or bring it to work and eat it when you arrive.

Tip: You can add 2 tbsp cocoa powder (unprocessed preferred) to the pudding mixture to make a rich chocolatey version!


A Powerful Anti-Inflammatory You Can Eat?

Let’s talk turmeric.

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright, orange colour and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried, powdered turmeric in the spice aisle of just about any grocery store and sometimes they carry the fresh rhizome too (it looks like ginger root, but thinner and smaller).

Turmeric contains an amazing anti-inflammatory, antioxidant compound called “curcumin” which I’m sure you’ve heard of. The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits and many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

So, what makes curcumin so powerful?

Firstly, it’s an anti-inflammatory compound and fights inflammation at the molecular level. There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric) and many of them even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Secondly, curcumin is an antioxidant compound meaning it can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. We know that chronic inflammation plays a major role in so many conditions, including heart disease, cancer, metabolic syndrome, dementia, mood disorders, and arthritis pain, therefore, reducing the amount of inflammation in our bodies also reduces the liklihood of developing disease.

Curcumin has other amazing functions too:

  • Boosts our levels of “Brain-Derived Neurotrophic Factor” (like a natural growth hormone for your brain) which is great for brain health.
  • Improves “endothelial” function (the inner lining of our blood vessels) which is important for heart health.
  • Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis ( the spread of cancer), and even contributes to the death of cancer cells. Amazing right?

This all sounds amazing and I’m sure you’re ready to start incorporating curcumin in your diet but you need to consider these few things.

To start, curcumin is not easily absorbed by your gut. It’s fat soluble – so, as with all fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper.  Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

If you want all the health benefits of curcumin, you need to get a larger dose than just eating some turmeric – and this is where supplements come in. Obviously, you want to take caution if you:

  • Are pregnant
  • Are taking anti-platelet medications or blood thinners
  • Have gallstones or a bile duct obstruction
  • Have stomach ulcers or excess stomach acid

(Always read the label before taking a new supplement.)

I want to know: What’s your favourite turmeric recipe? Try my version of “golden milk,” (an anti-inflammatory drink) and let me know what you think in the comments below.

Recipe (turmeric): Golden Milk

golden-milk-3

Serves 2

Ingredients:

  • 1 cup canned coconut milk
  • 1 cup hot water
  • 1 ½ tsp turmeric, ground
  • ¼ tsp cinnamon, ground
  • ½ tsp honey

Directions:

  1. Add all ingredients to a small saucepan. Whisk to combine.
  2. Warm over medium heat, whisking frequently. Heat until hot, but not boiling.
  3. Serve & enjoy!

Tip: You can substitute 2 cups of almond milk instead of the 1 cup coconut milk and 1 cup water.


The Gut Brain Connection: How To Feed Your Brain

If there was ever a call for “digestive health,” THIS. IS. IT. So, take note!

Your gut is considered your “second brain.” There is no denying it anymore.

And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it’s no wonder what you eat, feeds not only your body but can directly affect your brain.

So, what exactly is the “gut-brain connection?” It’s very complex, and to be honest, we’re still learning lots about it!

Let’s dive into some basics…we’ll call them Gut Brain 101.

To start, there are multiple things working together.  Things like:

  • The vagus nerve that links the gut directly to the brain;
  • The “enteric nervous system” (A.K.A. “second brain)  helps the complex intricacies of digestion flow with little to no involvement from the actual brain;
  • The massive amount of neurotransmitters produced by the gut;
  • The huge part of the immune system that is in the gut, but can travel throughout the body; and,
  • The interactions and messages sent by the gut microbes.

This is complex. And amazing, if you ask me.

I’ll briefly touch on these areas, and end off with a delicious recipe (of course!)

  1. Vagus nerve

This is a nerve that runs directly from the gut to the brain. And after reading this far, you’ll probably get a sense of which direction 90% of the transmission goes…Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!

2. The enteric nervous system and neurotransmitters

Would you believe me if I told you that the gut has more nerves than your spinal cord? Crazy right? And that’s why it’s referred to as the “second brain.”

And, if you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done by a “smarty pants” don’t you think?

And do you know how these nerves speak to each other, and to other cells? By chemical messengers called “neurotransmitters.” In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! Let me say that again. MANY OF THE NEUROTRANSMITTERS THAT HAVE A STRONG EFFECT ON OUR MOOD ARE MADE IN THE GUT! A whopping 95% of serotonin is made in your gut, not in your brain! (Serotonin maintains mood balance and I call it your ‘happiness hormone’.)

3. The immune system of the gut

Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defense system would be located there too, right? Approximately 75% of our immune system is in our gut!

But did you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere? If they’re “activated” by something in the gut, they can potentially wreak havoc anywhere in the body…including the potential to cause inflammation in the brain.

4. Gut microbes

Your friendly neighbourhood gut residents…just like spiderman (lol)! You have billions of those little guys happily living in your gut and they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!

But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues.

So how do these all work together for brain health?

The honest answer to how these things all work together is that we don’t fully understand all the complexities just yet. But one thing is becoming clear. A healthy gut IS KEY to a healthy brain!

So my question to you – are you feeding yourself in a way that supports your mental health?

Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone. Two things that you may consider eating more of are fibre and omega-3 fats. Fibre (in fruits, veggies, nuts & seeds) help to feed your awesome gut microbes. And omega-3 fats (in fatty fish like salmon, walnuts, algae, and seeds like flax, chia, and hemp) are well-known inflammation-lowering brain boosters.

Recipe (Gut food fibre, Brain food omega-3): Blueberry Hemp Overnight Oats

Gut-Brain-Connection-Overnight-Oats
(photo credit: )

Serves 2

Ingredients:

  • 1 cup blueberries (fresh or frozen)
  • 1 cup oats (gluten-free)
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 2 tablespoons hemp seeds
  • ½ teaspoon cinnamon
  • 1 banana, sliced
  • ¼ cup chopped walnuts

Directions:

  1. Blend blueberries in the food processor until smooth.
  2. Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.
  3. Split into two bowls and top with cinnamon, banana, and walnuts.

Serve & enjoy!

Tip: Your gut microbes love to eat the fibre in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts. A match made in health heaven.


Eat Like A Cave(wo)man – Paleo Diet 101

I’m guessing, at the very least,  you’ve heard of the “paleo” diet. It was the world’s most popular diet in 2013!

But, what is it? Is it a fad? Is it a lifestyle change? Is it right for you?

Scientist and self-described, “Paleo Mom”, Sarah Ballentyne, Ph.D. defines it as:

“…a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds.  It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”

From the definition alone, it seems to hit all of the key health pillars.

The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before the agricultural revolution.

Of course, being a “diet,” or a way of life, paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods. Check, check and CHECK!

But this doesn’t mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the paleo diet, including fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices. With the exception of processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.) – the paleo diet offers it’s users a wide variety of foods to choose from .

If you are interested in exploring paleo, you have the option of using the diet as more of a “template,” rather than a strict set of rules. It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs (bonus!). And there are plenty of delicious and nutritious foods to choose from (whoop, whoop)!

Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy and whole) foods on their list of exclusions. High-quality dairy (think grass-fed, full fat, and possibly unpasturized) , white rice, or potatoes may be added to less restrictive forms of the paleo diet. Really, it’s up to you but you could consider this “Paleo light”.

Several clinical studies have been done to find out whether there are health benefits of eating this way. Some of the research has shown that the paleo diet can help with weight loss and belly fat. If that’s a problem area for you, that alone may be reason enough to give it a try!

Not to mention its effect on several modern-day chronic diseases.  For example, it can improve risk factors for heart disease, it has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases (many people who suffer from MS have found improvement of symptoms when following a paleo diet).

It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods. And any form of eating that supports gut health is one that you should consider.

Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try. If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy. Even if you don’t have food intolerances, high risk of heart disease or diabetes, the simple elimination of added sugars, processed and refined foods can (should?) be a health goal to move towards.

Science has also shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation (all good things).

At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo” or want to try “paleo light”.

Two great resource books for you to check out:

Paleo For Beginners: Essentials to get started

Weeknight Paleo: 100+ easy and delicious family friendly meals

Recipe (Paleo): Banana Muffins

Makes 12 muffins

IMG_7482

Ingredients:

  • 3 large eggs
  • 5 mashed bananas
  • ½ cup almond butter
  • ¼ cup coconut oil
  • 1 tsp vanilla
  • ½ cup coconut flour
  • 1 tbsp cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • pinch of sea salt

 

Directions:

  1. Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.
  2. In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.
  3. Add blended wet ingredients to dry ingredients and stir until combined.Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.
  4. Serve & enjoy!

Tip: You can top muffins with walnuts before baking.


The Coconut Oil Craze – Should You Jump On The Bandwagon Too?

Yes, yes you should. End of post.

Seriously though, what exactly is it about coconut oil that makes it so healthy? And which type is best?

Let’s dive into some of the fascinating research and find out.

Coconut oil contains the same 9 calories per gram as other fats and it is extracted from the “meat” of the coconut (the white, fleshy inside). It’s a white solid at room temperature and easily melts into a clear liquid on a warm or hot day.

Like all things in life, not all fats are created equal.  Coconut oil is special. Wonder Woman special. And here’s why….

Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCTs unique is how your body metabolizes them;  they’re easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they’re burned for fuel or converted into “ketones.” This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.

But wait, it gets better!

Coconut oil’s MCTs have also been shown to have a few different fat loss benefits. Can I get a WHOOP, WHOOP?!?

First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn;  (when you compare the calories burned after eating the same amount of other fats). In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%. Without even moving a muscle!

Third, some studies also show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference” – and remember why waist circumference matters? ).

Just remember not to add coconut oil to your diet without considering the other fats and oils you may already be eating!

Now that you are totally on board with adding coconut oil to your diet, are you also wondering how much coconut oil you should eat?  Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day. You likely don’t need any more than that.

There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best…And does it even matter what kind of coconut oil you use?

I recommend you stay away from “refined” ones, and opt for “virgin” or “extra virgin” coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process;  this helps to preserve more of the oil’s natural health-promoting antioxidants and keeps the oil pure.

Some of the brands that we use at our house are:

coconut oil

LEARN MORE HERE

nutiva coconut oil

LEARN MORE HERE

Tip: Always (and I mean ALWAYS) avoid “hydrogenated” coconut oil. It contains  “trans fats”, and you never want to be consuming those.

Tip: Coconut oil, has a high ‘smoke point’ of 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

There are a ton of pros to including coconut oil in your diet. The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now. You now know that this may help you to lose weight, reduce belly fat, and increase your metabolism.

And it tastes AH-mazing too!

Recipe: Seductive Fudge

(after tasting this, anyone you share it with will do anything you ask….it’s that good)

Seductive Fudge
(Photo credit:honeyvillefarms.blogspot.com

Serves 12

Ingredients:

  • 1/2 cup virgin coconut oil
  • 1/4 cup almond butter
  • 1/2 cup cocoa powder
  • 1/2 cup maple syrup
  • 1 tbsp pure vanilla extract
  • sea salt to taste
  • 6 tablespoons slivered almonds

Directions:

  1. Mix together the coconut oil and almond butter
  2. Add cocoa powder and mix until combined.
  3. Pour in the maple syrup, vanilla, and salt until smooth.
  4. Stir in the slivered almonds.
  5. Line a loaf pan with parchment paper.
  6. Scoop the mixture into the pan and spread out until even.
  7. Freeze for 1 hour or until solid.
  8. Slice into small squares and prepare to be seduced.
  9. Serve & enjoy!

Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish. All options are equally delicious!


3 Supplements You Should Consider If You Are Over 40 (or close to it)

If you’ve ever spoken to me or worked with me, you know that I  promote getting your nutrients from food first but, the reality is, supplementation is sometimes necessary.

Even when people are eating well, there seem to be some all-too-common nutrients that we simply don’t get enough of. And they’re absolutely critical to optimal health and wellness. Especially as we age.

Today, I’ve sifted through the supplements that are available on the market and boiled them down to 3 that can have a great effect for you.

 

Supplement #1: Vitamin D

If you live in North America chances are you are low in vitamin D. It’s the “sunshine vitamin” and we just aren’t able to hang out in shorts every day of the year (or risk frost bite)…but man, oh man, I’m FOREVER jealous of those of you who live in warmer climates. Not just for the warmth, but also the ongoing health benefits that come from having sun on your skin 365 days a year!

Vitamin D is very important for everyone but especially women over 40. Want to know why?

It helps to protect our bones!

Vitamin D helps our body absorb and keep the calcium we get from our food and drinks. And we all know that calcium is one of the main things our bones are made of.

Want to know something else interesting about vitamin D? People who get enough vitamin D tend to fall less frequently. Especially as they get older.

Seriously!

Vitamin D can help your bones stay strong and help you fall less. That’s a win-win in my books!

 

Supplement #2: Magnesium

Magnesium is an essential mineral needed for over 300 reactions in your body.

Yup, 300!

As with vitamin D, it’s very common for us to simply not get enough. Not even the 320 mg per day that’s recommended.

Low levels of magnesium have been linked to high blood pressure, diabetes, low bone density, muscle cramping, and even migraines.

Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables. In fact, the magnesium element is central to a plant’s chlorophyll – it’s actually what causes green plants to be green! The issue here is that most of us just don’t get enough green plants into our bodies on a regular basis. (You know I have a recipe with green leafies for you below, right?).

Magnesium is a very common supplement and is best absorbed by the body when it is chelated and has multiple forms of magnesium in the same capsule.

 

Supplement #3: Omega-3s

We’ve all heard that we need to get more omega-3 essential fatty acids, right? They’re good for our hearts, brains, and help to reduce inflammation.

And, these are all good things when it comes to our health and wellness.

But, if you are like me, you may not be ready, willing, or able to eat fish three times per week (fish is not high on my list of favourite foods…or even in the top 10 so I have to make a conscious effort to include it in our meal planning. And then when I do make it, I eat it first so it’s not the last taste I have in my mouth. #truestory)!

While fish oil supplements contain the “brain healthy” fats called EPA and DHA, those two are not technically the “essential” fats. The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary.

Omega-3 supplements can be found in forms of flax oil, algae oil, fish oil, or even fish liver oil.

Pro Tip: Fish liver oil (e.g. cod liver oil) also contains vitamin D so check your labels and add the amounts together to know how much vitamin D you’re actually getting.

If you want strong bones, less falls, healthy brains, less inflammation, and better health, vitamin D, magnesium, and omega-3s are three supplements to consider including in your health toolbox.

Always read the supplement labels to see if there are warnings that would make them inappropriate for you. And, of course if you have any medical conditions or take medications or other supplements it’s always a good idea to speak with your doctor before starting anything new.

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Recipe (Vitamin D, Magnesium & Omega-3s): Salmon Quinoa Buddha Bowl

Quinoa-Salmon-BowlServes 2

Ingredients:

  • 4 cups baby spinach
  • 1 cup quinoa (cooked)
  • 1 can wild salmon
  • 2 tablespoons sesame seeds
  • ½ red onion (diced) (optional)
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon lemon juice
  • dash salt and pepper

Directions:

  1. Split spinach, quinoa, wild salmon, sesame seeds, and onion (if using) between two bowls.
  2. Mix sesame oil, rice vinegar, and lemon juice together and pour on top of prepared Buddha bowls.
  3. Add salt and pepper to taste.
  4. Serve & Enjoy!

Tip: When looking for canned salmon try to get the ones with the most vitamin D and make sure cans are BPA-free. Good quality canned fish is usually in the “natural foods” section of many large groceries. And make sure it’s only WILD!


3 Must Eat Breakfast Foods

I LOVE breakfast!

Do you love your breakfast?  Do you have a short list of “go-to” recipes or do you find yourself grabbing the same, carb-rich, energy dropping one on a daily basis? Who could use a bit of inspiration to start eating breakfast again?

I’m sure that you remember that getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats. Together, an egg is the perfect “whole food”!

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope, the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

(One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.)

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fibre.  Nuts and/or seeds would make a great contribution to breakfast.

Don’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting. It’s also easy to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea or coffee and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. Stay tuned for a post with my frothy cashew milk coffee….soooooo yummy!

Breakfast Food #3: Veggies

Yes, you should get protein at every meal including breakfast; but have you ever thought that this also applies to veggies? It does! 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fibre, and water.  You can’t go wrong adding them into every single meal of the day so if you don’t already, you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to…but you totally can!  It’s time to ditch the old way of thinking – cereal, pancakes, bagels for breakfast and embrace all types of food for breakfast. In our house, we avoid the “breakfast food” trap. Nothing is off limits for the first meal of the day!

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

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Recipe (Eggs & Veggies): Veggie Omelet

egg-veggie-omeletServes 1

Grab a handful of your favourite nuts and this meal is sure to keep you feeling satisfied and energetic all morning long!

Ingredients:

  • 1 teaspoon coconut oil
  • 1 or 2 eggs (how hungry are you?)
  • ¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
  • dash salt, pepper and/or turmeric

Directions:

  1. Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
  2. In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
  3. Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.
  4. When the bottom is lightly done flip over in one side and cook until white is no longer runny.
  5. Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favourite vegetable.  Try grated carrots, chopped broccoli or diced tomato.