Hello & Happy Day,
As you may have noticed, I prefer to focus on what you AREN’T eating than to beat you up for having a homemade chocolate chip cookie. (Great, now I am craving a cookie:)

Listed below are 4 Nutrients you can upgrade into your daily diet:

1. Essential Fats: 9 out of 10 people are essential fatty acid deficient. Essential fats that are obtained from food are; linolenic acid and alpha-linolenic acid. The two main typs are Omega 3 & 6 and these fats assist in keeping your cells healthy. Great sources of Essential Fats include: Pumpkin seeds, Flax Seeds, Edamame, Low-Mercury Fish, Omega 3 Fish oil, Chia seeds, Hemp seeds, & Walnuts (Great now I am craving a chocolate chip cookie with walnuts)

2. Vitamin D: Has gotten more press recently. Vitamin D is a master hormone and regulates blood pressure, bone health, emotional health, and cardiovascular health. The number one source is non-processed Cod Liver Oil. Other sources are Salmon, Sardines, whole eggs, Tuna, Sole, and Sunshine.

3. Magnesium: Signs of Magnesium deficiency include anxiety, constipation and bone weakness. Magnesium is essential from our foods choices. Foods include: Pumpkin seeds, Swiss Chard, Spinach, Sesame Seeds, Black Beans, and Quinoa.

4. Quality Proteins: Most people are eating high refined carbohydrate diets and not getting enough protein. Quality proteins support muscle mass, nervous system, brain and heart health. Try loading up your plate with vegetables first (which contain 22% protein), then choose hormone-free, organic meats such as fish, dark-meat chicken, lamb, buffalo, and grass-fed beef. Other sources include Protein shakes made from rice/pea, rice, eggwhite or whey.

Make it a great day,
Heather Fleming