I prefer oats that are cooked, just like when I was young. 😀 I add: 1/2cup of frozen blueberries 1 tablespoon hemp seeds 2 tablespoons ground pumpkin seeds 1/4 cup of walnuts And a little maple syrup 20 grams of protein Not every body type needs this much protein for breakfast, but as a Sonic body type, I do, so it works for me.

Last week’s goals… How did you do? @Nisha Jackson how did this go? Lose 2 pounds by Sunday Cardio 3 times a week Monday, Wednesday and Friday. Weight train 2 x Tuesday and Thursday. Cook and eat at home for 5 days this week. (Combination of food delivery and my cooking) @Susan Goodman how did you make out with this? Lose what I gained back on holidays and gain back what I lost (my healthy eating routine) self-care - Rest and reflect on my summit experience @Mo Ouwendyk how did you do with your goals? Lose 2 pounds this week. Weights 3 times and walking 4 times . Home cooking 5 days this week @Lorraine Moher how did you make out with this? My goal this week is to track my healthy meals which I have been doing, walk 4 times a day each day with the dog. @Andreia Viveiros how did you do? Start my daily workout routine (again) and keep in track this time!!

The Canadian food guide recommends 7 to 10 fruits and vegetables in order to get the amount of vitamins and minerals we need from our food. Most people don’t eat that many, myself included! How many do you eat per day? Going hiking, bringing along some veggies… 😁

I have made this healthy, tasty dish many times. Perfect summer fare, it is a real crowd pleaser. This morning, while making breakfast, I cooked the quinoa and put it in the fridge, later on add everything else and lunch is ready! (add in your extra protein on the side) Ingredients 1 cup quinoa 2 cups water 2 medium tomatoes, cut into ½ inch cubes 1 medium cucumber, cut into ½ inch cubes 6 green onions, with tops, finely chopped 1 small red or green bell pepper, seeded and cut into ½ inch cubes 1 cup chopped fresh parsley (I add more) ½ cup finely chopped fresh mint Dressing 1/3 cup freshly squeezed lemon juice 1/3 cup extra virgin olive oil 1 garlic clove, minced 1 teaspoon sun-dried sea salt A pinch, or up to 1/8 teaspoon, cayenne pepper Directions Put the quinoa in a wire strainer and rinse with hot water. In a medium saucepan, bring the water and the quinoa to a boil over high heat. Reduce the heat and simmer for 15 minutes or longer until all the water has evaporated. Transfer the quinoa to a bowl and cool completely. Stir the tomatoes, green onions, cucumber, bell pepper, parsley, and mint into the quinoa. In a small bowl, whisk together the lemon juice, oil, garlic, salt, and cayenne pepper. Pour over the salad and toss well. Cover and refrigerate for at least 30 minutes before serving. If the salad is prepared longer than 24 hours ahead, adjust the seasonings before serving.

What are your goals for this week? Let us know below so we can hold you accountable and help you keep on your path to health!