Macadamia Nuts Get a Bad Rap!

These delicious nuts, when eaten in moderation, are actually one of the healthiest salty snacks out there. Macadamia nuts have a higher percentage of heart-healthy monounsaturated fat than any other nut, seed or vegetable. They are also cholesterol free and rich in calcium, iron, potassium, magnesium and fibre. Just ensure you use portion control, as 10-12 nuts contain approximately 200 calories and 22 grams of fat.

7 Reasons to Eat Chocolate

Do you crave chocolate? Well, I have some great news!

Dark Chocolate (with 65% or higher cocoa content) has many health benefits. Here's seven good reasons to indulge guilt free. Just don't eat a pound a day! It's still a high-calorie, high-fat food - so enjoy but only in moderation.

Benefit #1: It's full of many important nutrients like potassium, magnesium, calcium and vitamins A1, B1, B2, D and E.

Benefit #2: It stimulates endorphin production and contains the "feel good" hormone serotonin, which can elevate your mood, reduce pain and act as a natural stress-reducer.

Benefit #3: It contains antioxidants that protect the body from free radical damage, which can lead to heart disease. Dark chocolate contains eight times the antioxidant power that you find in strawberries.

Benefit #4: Studies show that small amounts of dark chocolate everyday can reduce blood pressure and lower cholesterol.

Benefit #5: It's great for muscle recovery. That's why many athletes consider low-fat chocolate milk to be one of the best post-recovery snacks around.

Benefit #6: Research on rats has found that increased chocolate intake can lower a number of inflammatory chemicals in the brain, thereby suppressing migraine symptoms.

Benefit #7: It tastes great & even a small amount can help curve cravings.

Are you Vitamin D deficient?

A study at the University of Calgary reports that 97% of Canadians are deficient at some point every year. Lack of vitamin D may be more serious than you think. It's absolutely crucial for the absorption and metabolism of calcium and phosphorous, which have various functions, especially the maintenance of healthy bones. Vitamin D is also a good way to arm yourself against disease, especially the common cold. Studies show that having adequate vitamin D will reduce your risk of osteoporosis, heart disease, diabetes and cancer. Low vitamin D, on the other hand, has been linked to higher body fat and decreased strength and can even lead to depression, muscle pain and birth defects.

How Much is Enough?

During your annual physical ask your doctor to test your vitamin D blood levels to see where you're at. No one knows exactly how much Vitamin D we need. Some say 400-600 UI per day is enough. However, the Canadian Cancer Society recommends 1,000 UI daily for all Canadians. Many vitamin D researchers now believe even more would be beneficial.

How to Increase my Vitamin D Levels?

Although increasing your sun exposure is a natural solution, in Canada‚ our northern climate means UVB levels in sunlight are too weak 4-6 months of the year for our bodies to produce any vitamin D. There are only a few food sources of vitamin D. Good sources of vitamin D are fortified foods like whole grain cereals and beverages like milk and soy beverages. Fish, liver, and egg yolk are the only foods that naturally contain vitamin D. If you do not eat vitamin D rich foods often, you may want to consider taking a vitamin D supplement, especially in the winter months when exposure to sunlight is limited.