Fats that Don't make you fat...

Healthy fats are essential for optimal health. Discover these four incredible dietary fats that are nutrient rich and great for your waist line too!

1-Nuts: they are very diet-friendly and are loaded with a ton of amazing nutrients, healthy fats, and protein. Nuts are one of the best sources of omega-3, that helps lowering cholesterol and preventing some diseases. Additionally, nuts contain soluble fiber and Vitamin E.
Some of my favorite nuts are: almonds pistachios and walnuts. Try them is smoothies, salads, or as snacks between meals.

2-Avocado: They are fantastic fruits with tons of nutritional benefits such as glutathione, a powerful antioxidant that helps cleanse and protect your body by detoxifying, helping maintain a healthy immune system and slowing the aging process. 
Enjoy an avocado in a sandwich, a salad or in a Guacamole Sauce!

3- Seeds: like nuts, sunflower or pumpkin seeds contain a number of heart healthy properties. They offer beneficial fiber, omega-3, and protein. Seeds are also packed with health-promoting minerals such as magnesium, and zinc. 

4- Olive oil is such a healthy oil to use when baking, and making salad dressing. It is also great for reducing blood pressure, cancer prevention, managing diabetes, and lessening the severity of asthma and arthritis. In fact, including olive oil in your diet can help you maintain a lower, healthy weight.

What are some of your favorite foods that provide healthy fat?

Xo,

TBC

Quality girlfriend time is good for your health!

Sometimes it's so difficult to find time to just hang out with your girlfriends, between work and working to keep it together, you barely have time for yourself!
According to the head of psychiatry at Stanford University, one of the best things a woman can do for her health is to "nurture her relationships with her girlfriends."
Apparently, women connect with each other differently and provide support systems that help each other to cope with stress and difficult life experiences. Physically this quality "girlfriend time" helps us to create more seratonin-a brain chemical that promotes feelings of well-being and happiness. Women share feelings whereas men often "create" relationships around activities like jobs, sports... They rarely sit down with a buddy and talk about how they feel about certain things, while women do it all the time. We open our hearts to our girlfriends and share our feelings, and evidently that is very good for our health. According to the same study, spending time with a friend is just as important to our general health as working out at a gym and the failure to create and maintain quality personal relationships with other humans is as dangerous to our physical health as smoking!
Walking away from any conversation with a girlfriend always makes you feel refreshed, happy, and stress-free!

I hope this post will get you thinking about your own girlfriends and everything you shared with them:  the laughs, the cries, and everything in between. We are all very lucky to have the friends we do; it’s just a bonus that girlfriend time is also excellent for our health!   

And just like Carrie bradshaw in Sex and the City said:"They say nothing lasts forever; dreams change, trends come and go, but friendships never go out of style"

Cheers to that!

P.S: Love to my sisters and my besties!

Xoxo
TBC

100-calorie snacks....Grignoter des en-cas à 100 calories

2 tablespoons hummus with 4 carrots  - 2 cuillères à soupe de Houmous avec 4 carottes

1 slice turkey breast with 1 slice swiss cheese -  1 tranche de jambon de dinde fumé + une tranche de fromage suisse

3 little cups of Pop Corn - 3 petites tasses de Pop Corn

14 almonds  -  14 amandes  

3 Clementines - 3 Mandarines

1 medium sized Apple - Une pomme 

1 cup chopped mango- une tasse de mango coupé en dés

Red Pepper - Piment rouge

15 Raspberries - 15 framboises

three tablespoons of guacamole - 3 cuillères à soupe de Guacamole