How to Live Your Healthiest Happiest Life

Something I have always had a huge fascination with is centenarians and longevity. What can we all do in our day to day living to live a longer, healthier and happier life. This Spring I started my Integrative & Holistic Health and Nutrition Coaching certification and I was over the moon excited when one of the guest lecturers was Dan Buettner. Dan is the person behind the ‘Blue Zones’ which not only focuses on longevity secrets in terms of what you as an individual can do, but also how you can transform your community to live longer and better.

Dan, in partnership with National Geographic, has researched communities around the globe that have the highest life expectancy. Blue Zones are places in the world where people not only live longer, but healthier as well than anywhere else on earth – without medication or disability. To date, five Blue Zones have been identified:

  • The Italian island of Sardinia
  • Okinawa, Japan
  • Loma Linda, California
  • Costa Rica’s isolated Nicoya Peninsula
  • Ikaria, an isolated Greek island

So, what’s the secret? This is the part that I love. The number ONE indicator of how long you will live is how long you THINK you will live. It’s your attitude. Your positive spirit. Your optimistic outlook. And a close second? Your DAILY fruit and vegetable consumption.

In fact, 80% of the factors that determine your longevity are to do with lifestyle and environment, with the remaining 20% via your genetics. There are a few common denominators that they have found across the board with the five Blue Zones:

  1. Natural Movement – moving every single day. Not a specific type of ‘workout’ but natural movement like walking and yard work.
  2. Daily Ritual of Prayer – this doesn’t have to be faith based. Meditation or naps to help reduce your stress can also work. I think the key here is that it reduced your stress. We know that stress can cause everything from weight gain to cancer, so ensuring we do what we can to keep it low is really important.
  3. A Strong Sense of Purpose – I love this one. Do you have a strong sense of purpose? Do you wake up every single day with a positive intention or goal? Are you tuned in on why you are here on earth? And pardon the cliché, but do you know what your why is?
  4. Eat Wisely – the interesting thing about the diets of the five Blue Zones is that there isn’t a magic item that everyone was eating. They were eating mindfully. They were eating until they were 80% full. They were eating plenty of fruits and vegetables every day.
  5. Plant-based Diet – the five communities that were studies all had this in common. Very little meat, lots of beans, nuts, fruit and veggies. They ate their biggest meal in the morning. They pre-plated their meals rather than family-style, which had them eating less.
  6. Connection – while we can have the healthiest food on our plate, if we don’t have healthy and strong connections, we are not ‘getting it’. With all of the Blue Zone communities family was NUMBER ONE. Who you spend your time with is a key factor in your health and longevity.

I think this is some really good food for thought (insert obvious nutrition joke here). While what we are eating and how much we are exercising are important, they are not the be all and the end all. My favorite take-aways? Your attitude is the number one life expectancy indicator, so wake up happy, grateful and optimistic. And of course, the common denominator about connection and community. It is wonderful to have a positive attitude for your own health and wellness, but when you can take it one step further to those you love, you are really winning at the health and wellness game. And for parents, pre-plating your kids food can help ensure they are eating enough fruit and veggies at every meal.

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Eating Nutrient Dense Food – What It REALLY Means

A few years ago, I made a significant shift in my thinking as it relates to my health. When we think about health long term and making sustainable decisions that can last a life time, the idea of constantly counting and measuring our food can be not only overwhelming but exhausting in its own right. Rather, making decisions about the food that you eat should be simple. Eat nutrient dense real food. Food should be something you enjoy cooking, eating and digesting, not something that you and your body have grown to hate.

But what does it mean to eat ‘nutrient dense food’? This is simply the amount of nutrients you get for the amount of calories you take in from a given food. High level of nutrients with low levels of calories is the goal. And ‘nutrients’ are macronutrients (carbohydrates, protein and fat) and micronutrients (vitamins and minerals).

The easiest way for me to think about this is how much processing has to go into this to make it something I can eat. Is it a fairly simple food? Can I pick it from a tree or garden? If so, it’s usually bang on. When I am making decisions at the grocery store I think to myself – is this going to help me on my healthy journey or create issues or blocks for me? Think about how eating this food is going to make you feel – is it easy for me to digest? Will it support a strong immune system? Will it help me with my energy and sleep? Nutrient dense food will do all of this and more.

So, what are the best of the best? Here are my top nutrient dense foods:

  • Salmon
  • Kale
  • Garlic
  • Sweet Potatoes
  • Berries, especially blueberries
  • Eggs
  • Dark Chocolate
  • Green Veggies, especially Broccoli
  • Nuts
  • Legumes
  • Quinoa
  • Spinach
  • Avocado
  • Seeds, especially Chia Seeds and Hemp Seeds
  • Red Peppers
  • Cauliflower
  • Asparagus
  • Beets

Equally as important to WHAT we’re eating is what we’re cooking it in and topping it with. You can have great intentions by eating salad every day, but if you’re deep frying a piece of chicken in corn oil to put on top of your salad and dousing it is high sugar, high calorie dressing, you’re missing the health boat. When I look at the calorie count for restaurant salads I am blown away. Many are over 1500 calories…FOR A SALAD!! Yes, you’re getting you veggies in, but need to be mindful of how you’re getting them in too.

Making at home salad dressings is a great way to keep things on the up and up. Using apple cider vinegar, healthy oils such as avocado oil, coconut oil, hemp oil or extra virgin olive oil are a great base. Adding seasoning that is low in sodium is a great way to pack in the flavour. And you can never have enough Turmeric by the way…it’s loading with tons of health benefits.

When cooking meat or veggies, the same rules still apply about what we’re cooking things IN. Cooking spray or corn oil are crap. Stick to any of the above suggested oils or try ghee or butter. Remember – real is good, fake is bad.

When you’re adding sauce to your food, be sparing. Especially with store-bought sauces. Did you know that BBQ sauce has on average 12 grams of sugar per serving and ketchup has 8? These are HIGH! Same goes for salad dressing – you take away your ‘good meal’ idea when you cover it is sugar. Four grams of sugar is approximately one teaspoon of granulated sugar. And who only puts one serving of something usually on things? Portion control is key for sure here too.

Here’s what I think it really comes down to. When you are choosing your food, you are choosing for health or not for health. It’s not a statement of judgement. It’s simply the truth. That doesn’t mean you’re never allowed to have a piece of cake again. But when you are making your meals and choosing your food, be mindful of is this healthy for me? And even more specifically, is this going to support my immune system strength and my digestive system health? If yes – put it in the cart. If not, make another choice. It really is all about our choices and how they affect the way we feel inside and out.

Our Top Skincare Tips for Women Over 35

Aging is a fact of life. And if you’re lucky, you’ll be blessed to do it for many, many years. But let’s be real – most of us want to stay looking young and having that fresh-faced glow. From genetics to lifestyle factors, there are so many elements involved in maintaining younger looking skin. A few key lifestyle factors include daily exercise, not smoking, limiting your alcohol intake, sleeping eight or more hours per night, and keeping your stress levels low.

At 42, I definitely look younger than I am. I am often asked what my secret is to younger looking skin. The above lifestyle factors are definitely important, but some specific nutrition and skin care regime moves really help. In this week’s blog, I will share my favorite anti-aging skin care tricks with you.

Nutrition plays an important role in how your skin looks. Caring for your skin from the inside out. To me, that means few if any refined or processed foods, little to no sugar, little to no meat. Things to add would include eggs, avocados, hemp seeds and coconut oil. Drinking plenty of water to keep you skin hydrated is also really important. Overall, increasing the antioxidants in your diet with fresh fruits and veggies is also key.

Next, the weather elements can wreak havoc on your skin in Canada. Think about how your hands feel on a cold day if you forget your mitts. They feel dried out, sore, and even cracked. The same thing happens to our faces and necks if we don’t cover up. In the summer, the sun can do tons of damage too. Ensuring you use a moisturizer with an SPF of 30 or more is key. Cover up with a hat and high-quality sunglasses, or stay in the shade if you can – the more exposure to the sun the older our skin will look.

In terms of skin care, I try to keep it simple. One of the most important things we can do for our skin is to ensure we wash our faces and remove all of the makeup every single night before we go to bed. I try my best to be chemical free in my home and with my skin care products, so ensuring I use a gentle wash that is glycerin, paraben and sulfate free is important. I also like to read the ingredients to see what is really in there.

Next, I use a gentle exfoliator two to three times per week. In the summer, it is really important to do this at night NOT during the day, as that leaves your skin wide open for more damage. I use ‘Everyone for Every Body Face Exfoliator and Mask’. It’s super affordable and gentle on my skin…I have sensitive skin, so that is important when I am looking for great skincare products. Exfoliating gives your skin a young glow and leaves your face feeling fresh and healthy.

Once my skin is clean, I use Clinique’s Clarifying Lotion. It is a true game changer for great skin. The purpose of this step is to take away flakes and refine pores to showcase a clearer complexion. It removes dead cells from the surface of your skin helping moisturizer immerse deeper into your skin.

Once every week or two, I like to use Brie’s Botanicals Renew Serum. I have oily skin, so my face works best if this is used about every ten days. Her entire skin care line is really terrific, she is a local Winnipeger and a total gem of a human. If you haven’t used any of her products, I would strongly recommend checking them out here.

The final step is moisturizer! I honestly sometimes feel like I have tried the majority of what is in Sephora for this one. I need something that is not going to clog my pores, is anti-aging, has an SPF (daytime), and has little to no chemicals in it. I’m sort of high maintenance! For daytime, I use Origins Plantscription SPF 25 and I absolutely love it. For nighttime, I found this super cool Canadian company called Annanda Chaga Mushrooms. From my many years in the sun and not always protecting my skin, I started getting brown spots on my cheeks in my late 30’s. I wanted to do something about it that wasn’t going to chemically peal my face off! This company has a terrific nighttime moisturizer called Chaga Mushroom Skin Cream. I’m obsessed. Use this code to get 10% off your order if you’re interested in trying them out.

Every person’s skin is different. While we all want to have beautiful, glowing skin, it is also important to remember that we earned every single one of those laugh lines and wrinkles and they are beautiful.

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Losing Weight After 50

It may seem like as you get older, losing weight gets increasingly difficult. It’s easy to blame our age or slower metabolisms as to why we aren’t looking or feeling as good as we want. Well unfortunately this is no longer a good excuse. Even though your metabolism may have slowed down, your weight gain is mostly due to being less active and having muscle loss. Fortunately, these are two things we can do something about.

Do we have the time and energy to work out as much as we did when we were in our 20s? Ummm no. Those were the days when we didn’t have kids, weren’t in the thick of our careers and had much more free time.

But now that we are in our 40s and 50s, we have to make our health a priority. We have to carve out time and pay attention. We have to set goals and get to work.

Here are a few things to do to help you be successful in achieving your fitness or weight loss goals:

  1. Set more than one goal. Don’t just set a goal based on the scale. Set goals to include a fitness component (example: jogging non-stop for 20 minutes) anda nutrition component (example: drinking 6 cups of water a day). Setting a variety of goals will help you feel more frequent success and positivity and help to keep you staying on track.
  2. Talk to the professionals. First of all, consult your doctor to ensure you are healthy enough to start an exercise program or if you have any specific issues that need to be considered such as IBS, Diabetes, or injuries (current or past). Make sure you are honest with all professionals you consult about your issues as this will ensure you are safe and programs are tailored to you. Some people you may want to consider hiring either for a one time or multiple sessions include personal trainers and dieticians/nutritionists. Let’s face it, if we were experts in these areas we wouldn’t be needing to get some help here. These pros can make the process much more enjoyable and increase your likelihood of success.
  3. Get moving – more often. Seems pretty basic but it’s a big move. Take the stairs, walk around on your coffee break, plan a coffee walk with a friend rather than sitting and sipping. These will all help to increase your metabolism.
  4. Workout. A few things about working out:
    a. Do something fun – whether it’s a dance class or swimming, find something that you enjoy doing – it will make all the difference.
    b. Buddy Up – whether it’s a friend or family member you meet for your workouts or a group fitness class, getting your sweat on with others makes you more likely to stick with it as you are accountable to others.
    c. Add weight lifting to your routine. This is especially important as we get older. Not only does this help with maintaining muscle to aid in keeping our weight gain at bay, it also helps with balance.
  5. Nutrition is so important! This is probably going to make the biggest impact on your weight loss. A few things (other than talking with a certified dietician/nutritionist) to consider:
    a. Be mindful about what you are eating, how much and when. It’s easy to scarf down an entire bag of chips subconsciously while watching Netflix!
    b. Increase your protein intake. Getting enough high-quality protein in your diet is not only important for weight loss but also critical for stopping or reversing age-related muscle loss. Some examples include lean meats, protein shakes, beans and legumes.
    c. Drink lots of water – try to have this be your more frequent drink of choice!
    d. Eat whole, nutrient dense foods – vegetables, fruits, nuts, seeds, poultry, fish, legumes, and whole grains, are packed with nutrients essential for maintaining a healthy body weight, such as fiber, protein, and healthy fats.
    e. Cook more at home and eat out less. Know what you’re eating. Eating out often usually means eating high fat, sugar and salt and highly processed foods. This will likely save you money too!
  6. Sleep! Not getting enough quality sleep may harm your weight loss efforts. Many studies have shown that not getting enough sleep increases the likelihood of obesity and may hinder weight loss efforts.
  7. Finally, be patient. Just because you start on a path to a better, fitter, healthier you, doesn’t mean it is going to happen quickly. It takes time. But it WILL happen. Just be patient.

Just because you haven’t made yourself a priority in the past, doesn’t mean it has to stay this way. You are worth the effort.

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Is Snacking Good or Bad for Me?

Is snacking good or bad for you? Well wait, what is a snack any ways? Do you mean late night snacking, chips and double-stuffed oreos? Or are we talking about a quick snack before I go to spin class? Well, I guess that depends on how YOU define snacking. I never like to classify anything as “GOOD” or “BAD”, but I want to answer this question for you, and give it to you straight!

One of the MOST common questions I receive from my IG community, and clients — “What can I have for a Healthy Snack?” So this blog post will review snacking from a few different view points, but mostly focus on the practical tips and answer the questions–what can you snack on? Let’s get started.

What is snacking?

There are many different ways to define snacking, but the way I think of snacking, is consuming small amounts of food between meals. This can include both food or drink, but the key is smaller portions, ie snacks are not meals! This is different for everyone, and it seems to be the busier we are, the less time we have for “sit-down” or conventional meals, and therefore we rely on snacking to get all the fuel and nutrition we need for the day. When we use snacks to replace our meals, we have to be strategic, as it is far too easy to overeat, choose highly processed foods, and then just continuously graze, and many of us actually consider ourselves grazers.

Is there a difference between snacking and grazing?

Yes. I grew up on a farm, so if you don’t get this reference, I apologize, but I’m sure you all have seen a cow before….think of a cow in a field…sauntering along leisurely, munching on the grass here and there, walking a bit, eating some more, chewing, walking, eating…for hours on end. This is grazing. You can imagine the challenge that this brings for humans. It encourages us to eat MINDLESSLY and when we are not mindful (ie mindless) about what we eat, we tend to eat more than our body needs, and we tend to ENJOY IT LESS, and why would we ever want to eat more, and enjoy it less, shouldn’t it be the other way around? Snacking on the other hand is more intentional and deliberate, almost strategic and doesn’t blur into one long eating event. Snacks are timed to bridge the gap between your meals.

Bottom Line: Grazing encourages mindless eating, snacking is intentional, so do your best to eat with intention on your journey to living your best life.

When is the best time to snack?

In a perfect world, we would all eat very intuitively, meaning, eat when we are hungry, stop when we are full, but to be honest, I can only think of ONE person that I know who does this…the rest of us tend to fall somewhere between the spectrum of totally starving and uncomfortably full. Actually, if you have any kids, or are around kids, you will notice that they are quite good at eating according to their body and how they feel/what they need. But as we grow into adults, we tend to fu*% things up by going on weird diets, trying to lose weight, gain muscle, trim up, tone up etc. It is through this process of up and down, erratic food intake that we lose our sense of proper hunger and fullness cues, and our intuitive eating becomes less reliable, and we need to train them again.

So to keep it simple, I like to follow some general rules of timing for snacks/meals that will also help you plan your day, and plan your snacks. As a rule, to avoid that extreme hunger, meals can typically be spaced 4-6 hours apart, of course there is variability here, but I’m trying to be concise and give it to you straight okay? If you eat breakfast at 8am, then you would want to have lunch by 12-2pm. If you eat lunch at 1pm, then supper no later than 7pm, you get the idea. But GUESS WHAT? We are not robots, and try as we may, life will get in the way of our perfect meal timing, and that’s where snacks save the day! Yassss!

Snacks can be strategically eaten to bridge the gaps between meals and to keep you from becoming that hangry beast…and I will admit, I am the MOST beastly when hungry, and not living my best life at all. To keep you living your best life, use snacks when you have large gaps of time between meals. Snacks are also very important when we do any time of exercise or activity, they will help you push through! Here is an example of timing, if you eat at 8am, and plan to eat lunch at 1pm, but you have a last minute conference call or meeting that doesn’t end until 3pm. YIKES- 8am-3pm (7 hours) you will be ferociously hungry and will eat everything in sight at your next meal, you have no willpower when you are this hungry. As a solution, plan for a snack at 1pm when you would have your lunch, this will keep you in check until you can eat your actual lunch. Same thing when you leave work or school, if you have running around to do, try to fit in a workout, chances are you will need that snack to get you through.

Bottom Line: Have a snack if your meals are too far apart, but don’t forget to eat your meal.

What about LATE NIGHT MUNCHIES?

DUN.DUN.DUN. What is it about the witching hours when the sun goes down that we get sooo peckish and just wanna go ape on all the food in sight? I honestly don’t know. But what I do know, is that most people struggle with evening mindless snacking, myself included. I start off with good intentions. My Peanut Butter Yogurt Whip maybe with an apple. Then I will have a melba toast or regular toast with peanut butter…then after that….I still want more, I will sometimes find myself just eating peanut butter straight from the jar–WTF? Am I even hungry? No. For whatever reasons we snack (and there are many reasons and rarely is it hunger) the problem is, it becomes a habit, a habit that would be good to break, but will take time, however here are some of my go to snack options for sweet or salty cravers:

SWEET:

  • Peanut butter whip yogurt

  • Ryevita cracker with almond butter and honey

  • Yogurt with granola

  • Energy bite (click here for FREE enery bite masters guide)

  • Fruit with yogurt or nut butter dip

  • Small amounts of any dessert is OK, just watch that portion

SALTY:

  • Que pasa tortilla chips and salsa

  • Thin triscuit crackers with cheese

  • Trailmix (portions please)

  • Chee cha puffs — great replacement for chips

  • Popcorn

  • Chip/Popcorn: my favorite trick is taking 3 cups of popcorn, and then a handful of your favorite chips (just a handful) and crushing them into your popcorn, tossing it all up and wam bam, thank you mam’ your entire bowl of popcorn, tastes like your favorite chips.

Bottom Line: Mindless snacking in the evening is rarely fueled by hunger, so rather than focusing on what you’re eating, maybe you should focus on what’s eating you?

What is a good snack anyways?

I am going to share with you, my perfect snack formula, it makes the ideal “between meal” fuel. Snacking on the right type and combination of foods will give you that energy boost that we demand from our snacks, you know to get you through that mid-day slump. To understand that “right” combination, let me #throwback to Canada’s Food Guide concept of food groups, because most of us have at least seen this before. Don’t roll your eyes at me! A dietitian referencing the food guide, YES! Now, CFG identifies 4 unique food groups distinguished by the nutrients that group provides for our body. Meaning, each food group provides a unique set of nutrients that are important for our overall health. As a reminder….the 4 food groups are: Vegetables & Fruit, Grain & Starches, Milk & Alternatives, Meat & Alternatives. The RIGHT snack combination should balance 2 of these food groups, so keep that in mind. Let’s get into it.

The Perfect Snack Formula

  1. Should contain 2 or 3 of the 4 food groups. The simplest combo would be a protein and carbohydrate (tuna & crackers, apple & cheese) as some examples. But the point is, any ONE item will likely not satisfy you or fill you up, like just carrots, just apples, just cheese, just nuts, combine two and get that synergistic benefit and a variety of nutrients.

  2. Should range between 150-250 calories per snack. Remember, snacks are smaller portions of foods and using a calorie range will help you determine how much of your favorite snack food you might eat, this will also discourage you from eating half a jar of peanut butter or a whole brick of marble cheese with your crackers as a snack.

  3. Should containt fibre and protein because they are your friends, try to get enough of both at a snack (5g of protein, 3g of fibre)

  4. Should be low in added sugars, if you can keep it single digits then you are a rockstar (less than 9 grams)

  5. Should contain “clean” ingredients that you might find in your own pantry. This is easier if you are making it at home, but for pre-packaged stuff, look for short, simple ingredient lists and no artificial ingredients.

  6. Snacks should be easy to Assemble and portable–like energy bites, balls, or bars!

Some Favorite Snack Recipes

Here are a few of my favorite snack recipes to help you along your way and keeping the above tips in mind. You may also want to try some pre-packaged snack products— I am working on a blog for this so stay tuned!

To answer the question from the start…Is snacking good or bad for me? Snacking is good for you, in fact we rely on snacks for fuel and energy. MINDLESS snacking, is not good for you, snacking for the sake of eating satisfy other needs, that go beyond our nutrition needs. Here is a recap:
  • Plan for snacks! Have a snack if your meals are too far apart, but don’t forget to eat your meal.

  • Avoid grazing as it encourages mindless eating, snacking is intentional, so do your best to eat with intention on your journey to living your best life.

  • Re-think WHY you snack when you’re not hungry– Mindless snacking in the evening is rarely fueled by hunger, so rather than focusing on what you’re eating, maybe you should focus on what’s eating you?

  • Try the perfect snack formula above!

About Jessica Wylychenko our GUEST Blogger! 

Jessica is a registered dietitian helping runners eat smarter, to run harder. She works with you to become a more well balanced, well-nourished runner so that you can hit your PR’s and reduce your risk of injury. Jessica believes food is fuel and should be used to nurture the body, but food is also enjoyment, more importantly enjoyment than anything else.

www.saladsaresweet.com 

My Favourite Greens

In this week’s blog, I wanted to explore the concept behind ‘greens’. When grocery shopping this past week, I looked down at my cart and noticed that everything I had put in so far was green. I definitely eat a very healthy and balanced diet (including other colors of course!), although that’s not necessarily everyone’s jam. So this week I decided to blog about my favorite green foods, why I love them so much and why you should consider adding them to your daily nutrition routine.

1. Broccoli – this high fiber food truly is a super food. Broccoli lowers cholesterol, aids in digestion and naturally detoxes the body. Packed with Vitamins D, K and A this tasty vegetable has enormous anti-inflammatory benefits. Some people find it difficult to digest raw, so a light steam can help with that. I eat this daily with hummus or on its own.

2. Avocado – loaded with nutrients, this healthy fat is great for your heart, kidneys and overall cell function. Its ability to reduce inflammation, has shown links to cancer reduction and help with arthritis. It is also high in fiber which can help with weight loss and keep your digestive system on track. Avocados also help your body absorb nutrients from other vegetables, meaning it works for you! I put avocado on my morning eggs. It’s also a great topper on salads, chicken, toast, or salmon. Half an avocado per day is what I eat. 

3. Spinach – this delicious one is full of vitamins and minerals – everything from A, C, E and K, to protein and flavanoids to calcium, iron and magnesium. It’s basically loaded with good things for every part of your body. Great for your heart, brain, skin, hair and bones. I put spinach on top of my morning eggs to give them a slight steam which adds even more benefits to spinach. A spinach salad for lunch is also a frequent occurrence in this household. Add with your favorite veggies, a few Hemp Heartsand some extra virgin olive oil…you are set. Added bonus? Eat spinach with a high vitamin C fruit such as berries to help pack even more of a punch.

4. Brussels Sprouts – everyone probably remembers having brussels sprouts as a kid and hating them. But they seem to have made a comeback in my kitchen in more recent years. Packed with vitamins and minerals, they are noted as one of the top 20 healthiest foods by the Aggregate Nutrient Density Index. Studies have shown links to fighting cancer, preventing diabetes, obesity and heart disease. They also increase your energy – so really how can you go wrong? After steaming these veggies I love to either roast them or toss them in a pan with extra virgin olive oil or raw organic coconut oil. It’s important to remember the foods we choose are important, but equally important is the way and in what we cook them.

5. Kale – with three grams of protein per serving, this high antioxidant super food is making its way to my fridge every week. It is said to be one of the most nutrient dense foods on the planet. Studies have shown links to cancer fighting properties, cardiovascular strengthening and can help you lose weight. I find it a harder one to digest so a light steam or baking them in raw organic coconut oil in the oven is a great way to add this one to your day. It also is really easy to grow in your garden if that’s your summer vibe. I will warn you – it grows like a weed so plan to eat A LOT of it at harvest time! 

6. Bok Choy – as part of the cabbage family, bok choy is loaded with nutrients, omega 3s and anti-oxidants. Cancer prevention is often tied in studies to bok choy and other green leafy vegetables. I find this one great to chop up and add to stir fry. I also make a great cold salad with chickpeas, bok choy, yellow and red pepper and cucumbers. Delicious!

7. Aloe Vera – there are numerous health benefits to taking aloe vera. A spoonful in the morning helps with digestion, antioxidant support, healthy immune system, reduces harmful toxins, increases nutrient absorption, balances stomach acidity and helps sooth muscle and joint discomfort. 

8. Chlorophyll – liquid chlorophyll is an easy one to add to your water to dash into your day. It helps keep your red blood cells clean, healthy and plentiful by rebuilding and replenishing those cells. In such, our energy levels are boosted. Other benefits include detoxifying your liver, anti-cancer, anti-inflammatory, anti-candida and promotes healthy iron levels. It helps build your blood. And if you think about that statement, your body completely depends on it.

9. Green Tea – I’m not a huge fan of the taste, so when I find I’m ‘over it’ I simply supplement. This way I ensure I get the health benefits on the days I’m not drinking it. Numerous health benefits from this anti-oxidant super star include improved brain function, burns fat, lowers your risk of certain types of cancer, lowers your risk of Alzheimer’s and Parkinson’s by protecting your brain, lowers your risk for cardiovascular disease and Type 2 Diabetes, and promotes longevity. All that for a cup of tea? Do it!

10. Supplementing – now at the risk of this all sounding overwhelming, I wanted to give two suggestions of how to get your greens in when you don’t manage to eat them all. I would recommend the Amazing Grass brand. It comes in a few flavours – my favorite is the antioxidant berry flavour. I found the wheatgrass flavour to taste a bit like grass (and not in a good way) and the lemon lime one way to sweet. 

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