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.

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

This week we are looking at all the ways we can add protein to our meals. Here are two great breakfast options. Both packed with omega-3's and protein.

BUT the second also includes fibre to create a more full feeling. Has complex carbs to give an energy boost to your morning too.

To get the kids on board here are my tips:

• create a breakfast bar of toppings (seeds, nuts, dried fruit, fresh fruit, cinnamon to sprinkle, shredded dark chocolate, shredded coconut, honey)

• let them help shop for the toppings - it helps build the excitement

• praise them for their choices when they finish piling their bowls, don't worry if they don't eat it all. Focus on what they did well and praise

• switch out toppings so it doesn't get stale

Before you know it you boxed sugar cereals are out and breakfast sunday's are in!

Ps. if you cook the oats in coconut milk you add MCT to the mix, add a sweetness and lovely texture to the oatmeal

I subbed in chocolate protein powder and added 2 heaping tbsp of dark baking chocolate. So good!

My Go To Protein Powder

Don't forget to submit your trackers to amy@gettrifit.com

Ok, you knew at some point the Shakespeare geek in me was going to say it.

In all seriousness, prepping can be stressful and overwhelming. Never mind time consuming. It use to stress me out too!

Then I changed up how I prep. I prep throughout the weekend using lunch and dinner on both Saturday and Sunday to build up meals, snacks, and breakfasts on the go for the week. Then mid week do one more large batch meal to finish the week.

Check out the ReSET videos on breakfast, lunch and dinner to see what those meals look like to inspire your food prep.

Tips:

• Large batch meals like soups, stews, curries

• Make breakfast cookies or bars while dinner is cooking

• Slice veggies for the week while cutting up veg for dinner

Caffeine, Eddie Vedder calls it the gateway drug. It is addicting and ...

• increase anxiety

• elevates your heart rate

• disrupts your sleep

• stimulates your central nervous system

• blocks the body's ability to absorb magnesium (which is responsible for over 300 biochemical reactions in the body)

Tip: try switching out coffee with an herbal tea like mint tea, ginseng tea or hot water & lemon