1. Raspberries. These berries are low in sugar and contain a sky high amount of fiber (1 cup = 8 grams). Friendly fiber helps to stabilize blood sugar & reduce cravings – so go on, add some to your oatmeal, in your next smoothie or enjoy on their own as a dessert.

2. Avocados. Don’t let the fat content scare you away. The monounsaturated (healthy) fat found in this fabulous fruit plus its high fiber content means that you’ll feel fuller and more satisfied after you've eaten = eating less overall.

3. Walnuts. Walnuts winning combination of omega 3’s, protein and fiber provide satiety – keeping you feeling fuller, for longer. Watch your portion size though – one small handful is what you’re after.

Use this salad recipe as a guide to build a super slim down salad. Add raspberries on top, or enjoy on their own as a dessert.

Keep hunger pangs at bay with these handy dandy snack ideas. Easy to prep ahead of time - your wallet and waistline will thank you.

Parfait
½ cup Liberte Greek Yogurt
½ cup mixed berries
1 tbsp hemp hearts or chia seeds + 1 tsp cinnamon

Fruit
Higher sugar fruits like banana, grapes, orange should be eaten in the morning
Lower sugar fruits like berries, apples, pears can be eaten later in the day
Multi grain rice cakes with dip - 2
1 tbsp nut butter + 1 tsp cinnamon

Popcorn
4 cups organic, air popped popcorn
2 tsp organic butter/ drizzle of coconut oil
Experiment with different seasonings: 1 tbsp. nutritional yeast, sea salt & pepper, cayenne, garlic powder
Organic is important: corn is one of the most highly genetically modified foods

Boiled & shelled edamame – ½ cup (aka as soy beans)
Can be found in the freezer section of most grocery stores
Boil for 10 minutes + sprinkle with sea salt
Smoothies 101 – serves 1
Base: 1 cup (filtered) water, coconut water or unsweetened nut milk

Green smoothies: 3:1 ratio veggies to fruit
Fruit smoothies: 1 cup (frozen) fruit
Fat = ½ avocado/1 tbsp. nut butter/handful of nuts
Add in’s: 1tbsp each: hemp hearts (for healthy fats & protein), chia seeds (for fiber), 1 scoop protein powder, Greens+ powder
Tip: Peeling and freezing your bananas will keep them from going off too quickly, and add a cool, creamy texture to smoothies

Veggie sticks (raw carrots, broccoli, cauliflower, snow peas, cucumber, bell peppers) with
2-4 tbsp. hummus OR 2-4 tbsp. Greek yogurt dip
2- 4 tbsp. homemade guacamole (1 small avocado mashed, fresh lemon/lime juice + sea salt & pepper)

Homemade Trail Mix-1 handful
Raw almonds, brazil nuts, walnuts, sunflower/pumpkin seeds

Hard-boiled eggs + crackers – 2 eggs, 10 crackers
Seasoned with paprika/ favorite herbs + whole grain crackers such as “Mary’s Gluten Free”

By: Claire LeGresley, RHN

We all know we need to eat them. 5- 10 servings a day, eat the rainbow etc, etc. I can feel you tuning out already. Wait! Listen up. I’m going to remind you of why “eat your vegetables” has never been more true, and show you the simplest way of increasing your intake.

Fruits and vegetables contain essential vitamins, minerals and fiber that help protect us from heart disease and stroke, help control blood pressure and prevent some types of cancer. They reduce inflammation and increase our immunity and energy.

We know that fresh is always best, but sometimes that just does not happen. That’s where Greens First supplement comes in to save the day.  It helps to fill the nutrition gaps that occur as a result of our busy lifestyles, depleted soil and S.A.D diets.

The Facts on Greens First Supplement
□    Nutrient rich, phytonutrient & antioxidant superfood
□    Provides 49 different super foods, extracts and concentrates - think vegetables, probiotics, solouble and insoluble  
       fibers, herbs, spices and natural flavonoids and enzymes
□    Reduces inflammation & promote healing
□    Boosts immunity & improves digestion
□    Balances blood sugar levels & supports weight management

By starting your day with Greens First you are choosing to maximize you health and improve your overall well-being. And “How you start your day is how you live your day, and how you live your day is the way you live your life.”  Louise L. Hay.

Drink on its own and enjoy its unexpected great taste or add it to a smoothie.

Green Machine Smoothie
Vegan, Gluten free, Dairy Free, Corn Free, Nut Free, Egg Free
Prep Time: 5 minutes Total time: 5 minutes
Serves: 2

Description:  This smoothie has superpowers. Its green goodness not only helps you to meet your vegetable quota, but also keeps you regular (wink), increases energy levels, boosts immunity and keeps unhealthy food cravings at bay. Green tea packs a serious antioxidant punch - helping to fight the effects of aging and promote longevity. Green Power!

Ingredients:
1 ½ cups brewed green tea
2 generous handfuls of spinach
1 banana
½ cucumber- peeled and chopped
1 cup pineapple
2-3 ice cubes
1 scoop Greens First

Directions:
Blend all ingredients until smooth.
Optional:
1 tbsp hemp hearts
1 tbsp chia seeds

Quick Tips:
Peel & freeze the banana for an extra cool and creamy smoothie.

Claire LeGresley, RHN

It feels good, doesn’t it? Not having to count calories, worry about carbs and the latest fad diet. It feels good knowing that eating healthy doesn’t involve drastic deprivation, the fanciest of kitchen gear or gobs of money.

Every single time we eat, we have a choice. We can deplete and challenge our bodies or nourish them to the max.  By adding in some goodness you are fuelling your magnificent body with what it needs in order to perform at its highest potential – and you’ve got some serious potential.  So let’s get to it, and add some goodness to dinner.

Dinner: Meal Makeover, Vegetables + Protein

 1) Meal Makeover: This, my friends, is so much fun. We’re adding some goodness to tonight’s dinner by making over a classic dish – swapping only on nutrients, not taste.

Cauliflower mash: Potatoes are so passé! Lighten up your next meal by swapping mashed cauliflower for the classic mashed potatoes. Not only will you be that much closer to reaching your vegetable quota, but by choosing a lower glycemic index food, you are supporting any weight loss endeavours.  Did I mention it cooks in half the time?  I told you this was fun! Click here for the smashing recipe.

2) Vegetables-made tasty: It the last opportunity to reach the 5-8 recommended servings of veg. Let’s make that happen by keeping things simple. For more info on all things veg – see this blog post.

Ratatouille: Great movie, even better dish! Ratatouille is a delicious, rustic vegetable stew made with eggplant, tomatoes, zucchini and peppers. Serve on its own, over rice or quinoa, add protein – the options are endless. Click here for a simple recipe, with simple ingredients – the goodness just doesn’t end!

3) Protein – switchin’ it up:  When life gets hectic, it can be easy to fall into a food rut. Variety, however, plays an essential role in a vibrant diet. By choosing a wide range of different nutrient dense foods, you are ensuring your body receives a larger spectrum and of vitamins and minerals, avoids the development of food allergies and much more

Fish: Try adding in a cold water fish, such as salmon at least twice a week. Salmon is without a doubt one of nature’s prized superfoods. It is bursting with protein and good fats (Omega 3’s), that must be obtained through diet. This superfood helps to keep us happy, pain free, smarter and promotes a better night’s sleep – just to name a few.  For a 4 ingredient salmon recipe, click here.

Here comes the sun,

Claire LeGresley, RHN

For the full blog post, and more tips on adding goodness in, visit www.clairelegresleyrhn.com

By: Dr. Albert Huang, DC

At the beginning of the year, you might have set a few goals or new years resolutions to make this year the best one yet. Have you been sticking to your plans? Are you doing the things you said you were going to be doing? 

Well, the guilty matter is that most of us forget to challenge ourselves on a daily basis to achieve the goals we set forth. It's always a good idea to re-visit some of our thoughts and motives to keep the inspiration alive. 

Spend 5-10 minutes today and write out your personal, business, health, and fitness goals. Check them daily and go for it!

Repetition makes habits and habits shape the person you are. Instead of saying, 'I wish' or 'I want', start with I WILL.