We need them and our body is unable to make them, so we either eat or supplement with EFAs. 

Essential fatty acids are the "good" fats our brains and bodies need to operate optimally. This includes DHA, ALA and EPA which make up omega-3's.

Not surprising, foods with high levels of omega 3's are 3X foods. Try using these 3x foods this week:

Salmon              flaxseeds
tuna                   cashews
trout                   walnuts
muscles             chia seeds
herring               hemp hearts
sardines            quinoa
seaweed           kidney beans
cold water fish         
spirulina

We do not eat enough seafood and there are great options for vegetarians too!

Why eat seafood or sea plants?

DHA ... the most significant essential fatty acid for the brain, the heart and the body.  Yes you can supplement but the best source is from the ocean.

How I save money and easily add seafood to our weekly meals 2-3x:

1. I buy whole fish and ask the person behind the counter to descale and de-fin the fish for me. One trout feeds the whole family and is on average $7.99/lb versus $14.99/lb. Huge cost savings. I then cook the fish whole in tin foil with butter, lemon and dill.

2. I buy shrimp every time it's on sale, even if I don't plan on using it. Often I can buy a bag with 30-40 pieces for $6.99. This becomes a quick go to stir fry or curry when I need it.

3. Seaweed is packed with DHA and can be used in stews, stir frys, sushi rolls, and even seaweed chips

We are our thoughts.

Tips to curb cravings:

• Smoothies are great "milkshakes" to help curb the sweet tooth and feel full

• Check out my chia seed recipe in the ReSET workbook. This is a great sweet treat to curb even the sweetest sweet tooth

• Dark chocolate is another great save. I keep a bar in the house at all times and when I have a craving for something sweet I enjoy a few pieces of chocolate with some nuts

• Fruit! Enjoy your fruit. Right now I have cherries in the house. They are so sweet and yummy. Strawberries are coming into season too.

• The breakfast cookie I shared is another great option for those who love baked goods

• Popcorn is on the list too! We make popcorn on the stove and season it with different spices

• If you are out and about, try flavourful gum. Sometimes its more about boredom than actual hunger. I use the trident flavours like cherry and lemon. It immediately soothes my craving for sweets, takes away my need to fidget and usually the need for a treat disappears

Bean based dishes are great sources of protein, fibre, and healthy fats. In other words they are the ideal 3X food and we often overlook it.

Lentils are the most versatile, making it easy to add flavour to the dishes. I've linked one of my favourite dishes which includes a whack of spinach to make it iron rich too!

White kidney beans are packed with magnesium. Chickpeas can be turned into a lovely snack and flavoured to replace chips if chips are your guilty pleasure.

Best of all beans are very budget friendly and with the cost of food going up, now is a great time to embrace beans as a protein option.

This week cook 2 dishes using beans as the protein. Give yourself a bonus point on your tracker for every bean dish you make.

Seeds are undervalued but yet have the biggest nutritional value for their size!

2 tbsp of hemp seeds is 10g of protein!! That's incredible!!

Try this Seedy Cracker recipe. It's vegan, gluten, dairy, soya, everything free