This Salad is a huge HIIT of healthy fats!

Packed with healthy fats, protein and carbs it's the perfect 3X salad
1 cup of cooked farro
1 cup cooked quinoa​​​​
2 cans of chick peas
1 red pepper cubed
1 green pepper cubed
1 zucchini cubed
1 bag of frozed shrimp cooked
1/2 cup of cilantro
salt and pepper to taste
drizzle olive oil
2 limes squeezed
Toss the ingredients together and serve with 1/2 an avocado and sprinkle 1 tbsp of hemp seeds​​​​​​​​​​

In a nutshell (hahaha ... couldn't resist) ... MCT, also know as a medium chain triglycerides

And coconuts are packed with MCTs!

Why MCT's?

1. Well, they are easier to absorb and utilized ... so less likely to be stored as fat

2. reduce cholesterol

3. can suppress the appetite

4. in the brain, MCT's become ketones which neurons use as fuel when glucose isn't available

5. fight age-related inflammation

6. improve cerebral circulation

Essentially, our brains LOVE MCT's

A great way to add MCT to your daily routine is add 1 tbsp to your smoothie or coffee. You can also use coconut oil for cooking.

1 tbsp of coconut oil is 1 serving of healthy fats

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

Get OUTSIDE!

Either take your workout outside or go for a 30 min walk or run. Every time you either take your workout outside or go for a 30 min walk you earn a bonus point on your tracker. You can earn up to 21 bonus points this week in fitness alone!

1 point for your TriFIT workout

1 bonus point if you do your workout out side

1 bonus point if you go for a 30 min walk

If you are always on the go, then you need to start adding smoothies to your daily routine. Here's why?

Being busy and always on the go with the kids means take out. We pack snacks for the kids to take to practice. We feed them a quick dinner before the game or practice but we NEVER feed ourselves. The result ... take out.

Which turns into guilt. Then a sense of failure. And THEN ... we decide Fuck IT! And go all in on breaking our habits because ... why not?

Packing a smoothie on the go is a sure fire way to stay on track, feel in control and handle any sweet cravings at the same time.

Being busy is a great legit excuse to break the habit but it doesn't have to be. Smoothies are my way of ensuring no matter what, no matter how sideways my day goes I have: 4-5 servings of veg, 2-3 servings of fruit, 1 full serving of protein and 2 servings of fat.

In other words, I'm more than half way to my daily goals in ONE smoothie shaker!!

Every smoothie you enjoy for the rest of the challenge add a bonus point to the protein section of your tracker.

Share a recipe to the Get Social Page on the website earn a special ballot for a very special prize!

My go to smoothie products are linked HERE and if you want to save an extra 35-50% off comment below and I'll send you a coupon

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

No, you don't have to fly like superman but you do have to set a timer to see how long you can hold a plank for. This is this week's fitness challenge.

Set your phone camera up to record and when you hit record the timer begins. When you break, hit stop and you have your video recording for the plank challenge. Either send it to me or screen shot how with the timer showing how long you help your plank.

For every minute you hold you get an extra bonus points.

1min ~ 1 bonus point

2min ~ 2 bonus point

3min ~ 3 bonus point

etc

I'll post my plank challenge at the end of the day.

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.

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

We are our thoughts.