The Edge

Photography by Terri Pouliot


The Edge.

It can be a tricky place, at times.

In an effort to ‘have the edge’ over other humans, whether those ‘others’ are the competition, peers, co-workers or humankind;  often leads to a slippery slope.  That slippery slope can lead us to another type of edge. Hanging out on the edge can often spell d-a-n-g-e-r.

I was thinking about this week’s headlines regarding Coconut Oil. Nothing creates more confusion than conflicting reports in the world of health and nutrition.  The question is;  Why were we putting the stuff in our coffee, our oatmeal, cooking with it and eating it right out of the jar to begin with?

We have heard from well meaning pushers of Coconut Oil that it is antimicrobial and contains lauric acid.  We were told it was an aid for Alzheimer’s patients and those suffering from epilepsy.  The white stuff contains these amazing things called Medium Chain Triglycerides (MCT’s) and that they can aid in fat burning and weight loss.  We’ve heard these MCT’s also can provide energy.  We were sold the idea that our brains loved this stuff and so does our skin and hair.

There it is.  That edge.  Why did we rush to the store and buy tons of this stuff to begin with?  To have that edge.  To run faster.  Be leaner.  Have shinier hair and more beautiful skin.  To focus better at work.  To perform better at the gym.  To have ‘that edge’.  Which very often drives us to do some pretty crazy things without batting an eye.

I’m picking on Coconut Oil only because it has been the latest ‘darling’ of the health and wellness world.  There are shelves and shelves of supplements, diet aids, contraptions, and nonsense that we fork over our hard earned money to help us find that ‘edge’.  In a world that capitalizes on our imperfections;  we need to find a better ‘edge’.  We need to take a more radical stand and stop falling for ‘hype’ at the expense of our health.

There is a plethora of product pushing aimed at our weaknesses.  It hits us right where it hurts.  Where we feel vulnerable.  Social media, magazines, newspapers, and TV, all take part in this pushing us to the edge to gain an edge.  We fall prey to TV personalities telling us we need to go out and buy this or that.  Misinformed friends, relatives and yes, sadly, people in the health and fitness industry, provide information without research. All too often, this advice teeters on the edge of being harmful.

We must become better informed prior to falling for the latest fad.  Ask questions.  Dig deep.  You know that saying, just because it’s in print, doesn’t make it true?  Pay attention to who, what, when, why and where.

I admit, I have a jar ( a big one!) of Coconut Oil in the pantry.  I tried it in my coffee and almost threw up.  I tried cooking with it and smoked up my entire kitchen.  I blopped a spoonful in my Oatmeal (another experience with feeling ill) and I’ve rubbed the stuff on my feet (that worked!).

We need to stop being so gullible and believing that these things will provide that Edge we’re looking for.  Better yet, why do we think we need to have that Edge to begin with?

Authenticity, passion, and believing in the power of wholesome food will get you there faster than Coconut Oil or whatever the next fad will be. Sleeping 7 to 8 hours per night, keeping hydrated with fresh, filtered water, eating food that elevates mood and energy, taking brisk walks; these will give you that Edge you’re looking for.

Thoughtful Insights for Living,




The Cost of Getting Lean

John Berardi and Brian St. Pierre wrote an awesome piece about the cost of getting lean.    If this is something important to you;  you may want to give this a thorough read.

Images bombard us day in and day out with lean and athletic bodies, ripped abs, high and tight booties, flawless skin, hair and perfect looking bodies.

We are made to feel that unless our goal to become ‘smaller’ is not on the top of our list;  we are undesirable.   The problem with this type of marketing is that it never tells the truth.  The picture is inaccurate.  It’s fake news.

If getting lean is important to you;  know there is a cost.  There will be sacrifices in your future.  And big ones.  Know that you will think of nothing but food constantly and dream of cheat meals.  Food will be on your mind from your waking hour.  Obsession with food will most likely take over.

I’ve been around too many in the physique competition world to know it can get pretty ugly at times.  And very unhealthy.  Both physically and mentally.  Physically putting the body at metabolic risk.  Mentally creating an unhealthy relationship with food and the body.

Most of us will never fall in the category of athlete or physique competitor.  The pursuit of bodily perfection, ideal symmetry and shredded muscle is not a goal.  And that’s okay.  In fact, it’s more than okay.

For those who are in this camp.  That’s okay, too.  Just understand the cost before embarking on a restrictive diet, which involves carb cutting, intermittent fasting, and other meal manipulation.  Cranky and irritable will become your middle name.  No one ever really discusses the many problems associated with severe dieting.

Optimal health, feeling energized, building strength to do the things enjoyed;  these are worthy goals.  Even then, there are trade-offs and sacrifice.  We can’t have our cake and eat it too, all of the time.

Precision Nutrition published a phenomenal Infographic.  

It really speaks the truth about the cost of getting lean.

If you click on the link provided;  you can view a larger version of the Infographic, plus print off or download a copy.

Making better decisions,  creating a healthy body, and enjoying this one life we’ve been given.   These are things to strive for.


Why Bother?


This is a question I repeatedly get asked, especially when someone is overwhelmed by the thought of embarking on healthier lifestyle.


We’re all gonna die anyway, so what’s the point of eating well and exercising? (No, really.)

The answers to this question are multi-faceted, but Kelly Coffey, of Strong Coffey, responded best.

“Practice living with intention and treating yourself well. Bother to care for and about yourself and your body, and your first minutes will feel like new beginnings. Ignore your body’s needs, neglect yourself, or continue to justify not treating yourself well, and your first minutes will be torture.Wellness: Why Bother? #wellness #health #truth

“And here’s the thing – your first minutes are unavoidable. Even if you graduate and get rich, you can’t ever outsource your first minute. You can’t hire someone to deal with it for you. Yes, you’re gonna die. We’re all gonna die. But until that hammer drops, you alone have to experience the first minute of every single day between now and then. We’re talking tens of thousands of times. Practicing wellness every day or not is what really makes life feel meaningful or not . Dying only happens once. Relative to the those thousands of first minutes, dying is small potatoes.


“I’ve spent years harming myself and years healing myself. I’ve had thousands of first minutes that were torture and thousands that were good, and I can tell you that nothing has more of an impact on how we feel about just being alive. Compared to how you feel in your first minutes, it doesn’t matter what degree you have or where you live or how many clubs you join. It doesn’t matter what you do for work or how much money you make or who you marry. It doesn’t matter how you look or where you work or what you wear. It doesn’t matter who you spend time with or what books you read or how you pray. It doesn’t even matter what you weigh or how old you are.”

I could not have answered this better!


Here’s the link to the full blog:

Valentine’s Day

Valentine’s Day.

Six to 8 Weeks.

That’s approximately how long it takes to notice PHYSICAL changes to our body if we consistently embark on a thoughtfully designed program of physical activity and meal design.


That’s how soon hormonal and physiological changes begin in our body when we consistently exercise and eliminate processed foods, excess sugar (soda!) and eat more vegetables.


Focus on daily progress. Starvation diets do not work. The best diet will be one that does not feel like a diet. Including foods that nourish and satiate.


Making daily, nourishing choices. Not going without. Adding to our health. Creating fun and enriching ways to move.

Balanced. Centered. A kinder way.

#InspiredLife #Influence #Motivation #Balance #Centered#WomensHealth #AntiAging #AgingGracefully #FullyHuman #MyLife#OptOutside #Walking #NoDiet #Choices #consistent

The Best Diet


“Suppose you found yourself two miles from home without a ride. Although you could get home three times faster if you ran, most people would settle for walking. Running wouldn’t be worth the sweat and discomfort, and walking will get you there at a reasonable and painless rate. Each step brings you a little closer, and before you know it, you are halfway home and still moving forward.

It’s the same with mindlessly losing weight. It need not be a sweaty, painful sprint. It can be a slow, steady walk that begins with removing unwanted eating cues and rearranging your home, office, and eating habits so they work for you and your family rather than against you. These comfortable steps will add up—one or two pounds a month. Before long you’ll find yourself at home.

“The best diet is the one you don’t know you’re on.”

–Brian Wansink

Brian Wansink, is Professor and Director of the famed Cornell University Food and Brand Lab, where he is a leading expert in changing eating behavior – both on individual level and on a mass scale — using principles of behavioral science. He is the author of Mindless Eating and Slim by Design (which have been translated into over 25 languages) as well as over 200 peer-reviewed journal articles.

Now that the Holidays are Over

Now that the Holidays are over…

You’ve shopped until you’ve dropped, gave and received presents, recovered from food coma, and uploaded your festive photos on Instagram and Facebook. All that’s left is a fridge full of leftovers and that ‘drained feeling’. The Post-Holiday let-down.

This is typical of the ‘crash’ after the Holidays. In spite of all the good cheer and joy, the days and weeks of socializing, gift shopping, cooking, planning and traveling; the expectations and stressfulness of the Holidays can be overwhelming and often flip a switch inside our brain sending us into overdrive.

The Holiday aftermath. Reality. Stress amplified. Something had to give; exercise routine, meditation, quiet time, healthy meal planning and other self-care may have suffered. Motivation, unanswered emails, over-indulgence in food or drink, too much sodium, neglected routines, all leave the body feeling sapped. There is a reason for this. “The stress of regulating blood sugar during mega-consumptions of junk food can depress our immune systems,” says Justine Campbell, R.D., a holistic nutrition therapy practitioner.

How to face ‘The Reckoning’

1. Unplug. Taking a break from constantly being connected to our devices can drag us down. The feeling of needing to check our devices 24-7 raises cortisol levels and over-stimulates the neurons with too much information, may create anxiety, comparison of everyone’s ‘perfect holiday’ photos (which could lead to envy) and possible depression. Set some time to go ‘Tech-Free’ and be truly present. Set some time during the day to unplug whether it’s during dinner or while taking a walk.
2. Replate your palate.Over-indulgence in food and drink often leads to the attitude of, “Oh well, I’ve already ‘blown it’ so why not eat more junk. After all, it’s the Holidays. The problem is, insulin levels spike when we overeat and the higher they rise, the more drastic the blood sugar crash hours afterward. This tends to leave us feeling irritable, and wanting more sugar. If we have eaten foods that are loaded with sugar, fat or salt for a few days, we end up resetting our palate toward those types of foods, rather than healthier choices. On a more serious note, the immune system is compromised from the food frenzied consumption of junk food.
3. Skip the Guilt. Give yourself some slack. It will take a bit of time to get back on track with your healthier routines. Plate some patience with those extra veggies. Make this the week you write down your goals and expectations and re-align your routine. Rather than totally re-hauling your entire diet; add extra vegetables to your meal rather than trying to scale back on everything ‘bad’.
4. Take time to enjoy. While the weeks leading up to the Holiday may have left you with little time to enjoy due to excessive obligations; now is the time to s-l-o-w down and breathe. Take time to reflect on the beauty of what is around you. Many of us leave decorations up until after the New Year. Now is the time to focus on their beauty.
5. Gratitude. Does anyone write Thank-You notes anymore? Expressing gratitude for gifts and time spent can promote well-being and foster a positive attitude.
6. Looking forward. Research shows that having something to look forward to promotes happiness and elevates the mood. Plan a few fun and simple activities with friends or family. Now is a great time to try something new.
7. Prioritize. Do take time to make your health a priority by including exercise as a part of your day. There is simply nothing better that getting out for a brisk walk. It elevates the mood, oxygenates your body and provides cardiovascular benefits. Find new ways to move! Exercise should be a reflection of your personality. Dance, walk, run, stretch, lift weights or do it all! Mixing up your exercise routine keeps it fun and will provide enjoyment. A Fitness Professional can design a program that is safe, effective and perfect for your fitness level.

Seasonal Delight


What if I told you that adding THIS little Ruby-Colored Gem to your diet would boost your Anti-Oxidant and Anti-Inflammatory Levels in an Extraordinary way?

It’s true! The Pomegranate is a healthy food in its own right. Dig a little deeper and find a hidden treasure inside! The Pomegranate Seeds are not only edible, but fabulously delicious and nutritious. I was so excited to see them making their annual appearance at the market! You can usually find the seeds pre-packaged during the Fall Season. Or purchase the whole Pomegranate. Although seed removal may be a bit cumbersome; it is worth it. Do take advantage of them!

According to, “The name for the pomegranate fruit is derived from Latin and literally means “seeded apple.” Only the seeds are edible and are found inside this large, hexagonal-shaped red fruit. An average pomegranate contains about 600 juicy seeds, also known as arils, which are encapsulated in white pith. The pomegranate fruit is low in calories, high in fiber, high in vitamins and high in phytochemicals that may promote heart health and help to prevent cancer.


The Arils (Pomegranate Seeds) are low in calories but high in Fiber. The average diet doesn’t contain enough dietary fiber, which can keep you satiated and help manage weight. Arils are scrumptious on top yogurt, salads, or oatmeal. They add color and fun to any dish.

My System adds Healthful and Seasonal Delights to Meal Planning to optimize health benefits and add excitement to Meals.

The Great Holiday Clean Up


Steps to a Healthy and Natural Post Holiday Detox:

The Holidays are now behind us and if you are like most people, you may have ‘Decked the Halls’ a bit too much over the last few weeks.  That can be so easy to do, since our Holidays seem to revolve around rich, fat-laden meals, sugary, sweet treats and a few too many alcoholic toasts.

You may be ready for a major detox right about now.  I can almost hear the ranting–No More Candy!  No More Alcohol!  No More JUNK FOOD!

Be forewarned.  New research shows that a sudden transition away from fatty and sugary foods can cause symptoms similar to those seen during a drug withdrawal, according to an article in Prevention Magazine.   By making simple changes in your daily meal  plans, you can get your system back on track and minimize the ‘withdrawal’ effects of  cleaning up your diet.

Bear in mind that many of us were a bit sleep deprived over the Holidays.  This lack of sleep can aggravate irritability and enhance sugar cravings.  Make an extra effort to get your sleep pattern back on track and give your body the rest it deserves. Without proper sleep, your physique goals will suffer dramatically.

Here are some tips and steps to take to clean up your diet:

Concentrate you improving the quality of your meals.  By making sure your meals are well-balanced,  you can improve your blood sugar levels and make sure your metabolism is optimized.   This means, including high quality protein,  and fiber-rich carbohydrates, plus some healthy fat in your meal plan.   Eating every 3 to 4 hours will help keep your energy levels up and prevent blood sugar levels from dropping. These spikes in your blood sugar are what contribute to sugar cravings and a less than effective metabolism.

Hydrate!  I can’t stress enough the importance of drinking plenty of water throughout the day.   I also highly recommend drinking a ‘Green’ Juice or Smoothie for one your meals.  I will provide some delicious Green Smoothie Recipes in a post to follow.    Including a Probiotic is also very beneficial in aiding the body to get back on track.  Kefir is an excellent choice.  I prefer low fat, plain Kefir that is Organic, but if you simply cannot get past the taste, you may want to try a flavored Kefir.  You can find this in your dairy aisle.

Include alkaline-forming foods in your meal plan.  Include more alkaline-forming foods in your meals, such as parsley, kale, pears, and lemons, which balance the body’s pH levels, reduce inflammation, and keep blood sugar levels under control.

Foods that can naturally detox your body:

Onions.   This ubiquitous kitchen staple is as healthy as it is tasty. It’s brimming with sulfur-containing amino acids, which efficiently detox the liver. Raw onions deliver the most health benefits.

Beets.  This brightly colored root vegetable is a great source of betacyanin, which has cancer-fighting properties.   Plus, it’s full of magnesium, iron, zinc and calcium to help flush out toxins.

Basil.   Basil has anti-bacterial properties, and it’s full of antioxidants to protect the liver.

Ginger.  Kick your natural detox process into high gear by adding ginger to your diet. It spikes your metabolism and flushes out waste. Plus, a recent Columbia University study found that eating more ginger may help keep your appetite in check.

Pineapple.  This tropical delight contains bromelain, a digestive enzyme that helps cleanse your colon and improve digestion.

Avocado.   Avocado is one of those fiber-rich foods I mentioned previously.   This will not only help your metabolism operate effectively, but will help to keep your colon cleansed due to its good source of  insoluble and soluble fiber.

Cinnamon.  Sprinkle this delicious spice on your morning bowl of Oats!    Not only will it taste good, but it’s loaded with iron, manganese and calcium.    Manganese is a good for helping regulate blood sugar levels and helping to process fatty acids.

Apples.  There are plenty of good reasons why the expression,  “An apple a day keeps the Doctor away, ” has been quoted.  Apples are a great detox food. Theyare nutrient-rich, plus they contain pectin, a soluble fiber that helps remove food additives and metals from your system.

Fennel.  Fennel is  a root vegetable that tastes like licorice, and it’s packed with dietary fiber that will help you flush out toxins and boost digestion.

Parsley.  Parsley is not just a  pretty garnish on your plate. Parsley boasts plenty of beta-carotene and vitamins A, C and K to protect your kidneys and bladder.

Mushrooms.  Shiitake, maitake, and oyster mushrooms are types of mushrooms you look for.  All three are potent immunity enhancers. 

Magnesium-Rich foods.  Include foods that are rich in magnesium, such as pumpkin seeds,  or almonds.  Magnesium can help your body cope with the stresses of the Holiday.   Place serving-sized portions in ziploc bags to prevent overeating.  A serving of almonds is about 18 to 24 almonds and no more.

Asparagus.  Asparagus supplies inulin, a special fiber that helps the “good” bacteria in your digestive tract.

Cherries.  Cherries are high in antioxidants called anthocyanins, making them potent healers reduce inflammation and cleanse the joints. Cherries promote healthy connective tissue and clean out the free radicals, reducing “oxidative stress” – the stress created by free radical formation.  It has also been widely believed that tart cherries contain natural melatonin, which improves sleep.

Lemons.  Lemons are a great source of vitamin C, which is known to help the body detox and burn fat.

Broccoli.  This green superstar is loaded with nutrition and health benefits.  Broccoli contains sulforaphane, a powerful phytonutrient that fights bacteria and helps the body detox naturally.

Garlic.  Research suggests that garlic seems to have a significant impact on the build-up of plaque in blood vessels.

Green Tea.  Green tea contain catechins, powerful antioxidants that can raise resting metabolism by 4% (about 335 kJ, or 80 cal, a day). A recent study in The Journal of Nutrition found that exercisers who drank the equivalent of approximately 4 cups of green tea a day for 12 weeks lost over 8 times more ab fat than those who drank an ordinary caffeinated beverage did. Researchers speculate that catechins (phytonutrients in green tea) may help speed the breakdown of fat.

Cabbage.  I’m sure you have heard of the Cabbage Soup Diet?   While I don’t recommend any ‘Fad’ Diet, there may have been some benefits to a pot of this delicious soup.  Cabbage contains fiber and 84% of your recommended intake of vitamin C.   Cabbage is a great detoxifying food.

Beetroot. Not only can beetroot help lower blood pressure and reduce the amount of oxygen that active muscles need, it can also help support liver detoxification, making it an ultimate detox food.  Beets can be a delicious ingredient in your Smoothies.

The key to a healthy and natural detox is avoiding processed foods.  The more processed foods you eat, the more unwanted ingredients, such as hidden sugars, fats, and sodium in your diet.  Be sure to include plenty of whole foods, such as vegetables, some fruits, and high quality, lean protein.



Prevention Magazine

Huffington Post Healthy Living

Keeping the Holidays Healthy


Keeping the Holidays Healthy

Tips for a healthier holiday season:

Many people experience weight gain of 1 to 2 pounds between Thanksgiving and New Years.  For others, it can be as much as ten pounds. Research shows that for most people, this extra weight never goes away after the New Year.  This Holiday weight gain is considered a major contributor to obesity. Holiday parties, the office cookie tray,   even temptations in your own kitchen can wreak havoc on waistlines.  It doesn’t have to be that way, if you carefully plan.

Most experts agree that it can be perfectly healthy to indulge in a treat or two over the Holiday Season.  Moderation is the key.  If you know that the very taste of a Christmas Cookie will send you down a slippery slope and end in binge-eating, don’t go there.  For most, however, a seasonal goodie can actually be healthy.  One thing to bear in mind is to not starve yourself or skip meals in anticipation of treating yourself.  That usually results in overeating.

There are other things to consider when limiting your Holiday treats.  It is so easy to stray off your healthy diet plan during the Holidays.  With a batch of cookies an arm’s reach away, it’s easy to eat poorly during the holidays. And when we overindulge on treats, our waistlines aren’t the only things that suffer. Sweets can also wreak havoc on our mood. According to Elizabeth Somer, RD, author of Eat Your Way to Happiness, when stressed, people are more likely to choose sugary carbohydrates that deliver a quick shot of energy to the system. Unfortunately, these same foods cause us to bottom out just as fast — leaving us irritable and exhausted. Instead, choose complex carbohydrates, like whole-grain bread, combined with protein, such as turkey or low-fat cheese, to keep your mood on an even keel.


Here are a few things you can do to stay in control this Holiday.


  • Hydrate.  Drink plenty of water throughout the day and especially before heading out to a party.
  • Don’t skip meals on the day of a party.  Eat small, mini-meals that are filling and nutritious.  Make sure you are including high-quality protein with your small meals. Include complex carbohydrates and watch the fat intake.
  • Limit alcohol.  You can quickly consume your daily calories in beverages if you aren’t careful.  Sip water if you need to have a beverage in your hand.
  • Never go to a party hungry.  Have a healthy snack prior to heading out the door.
  • Exercise.  The holidays can be a busy time.  Find the time to fit in a daily workout.  When short on time, choose some form of your favorite cardio.
  • Practice mindful eating.  Savor each bit.  Eat slowly, chew thoroughly and enjoy your senses.
  • Wait before heading back for seconds.  Allow your food to digest and settle.  It takes approximately 20 minutes for your stomach to register that it is full.
  • Sleep.  Make sure you are getting adequate rest. Research proves that when we are sleep-deprived, the stress hormone cortisol is released at an increased level, which makes us feel hungry, even if we are full.
  • Use a smaller plate.  It will hold less, so the end result is, you will eat less.
  • Fill up at the Veggie Tray.  Not only will you feel fuller, you will be doing your immune system a favor.
  • Choose protein.  Include plenty of high quality protein with each meal.  Protein keeps you feeling full, longer.
  • Step away from the buffet table.  Socialize away from the food.  It will only cause you to nibble mindlessly.
  • Bring a Healthy Dish.  If asked to bring food to a party, make it healthy and low fat.  You will at least have one smart option.
  • Bake Healthy.  There are many delicious recipes available for everything from appetizers to desserts that are not fat-laden and sugar-loaded.  By making simple recipe swaps, you can create a healthier dish which will benefit everybody.

Health Benefits of Pumpkin

Fall is the perfect time to enjoy the distinctive taste of pumpkin.  The bright orange flesh of this fruit, as well as the seeds, are loaded with antioxidants, vitamins, and minerals.  Pumpkins are good for more than pies and jack-o-lanterns.   They add a delicious flavor to many dishes as well as nutritional boost.  Pumpkin is not only a good source of fiber, but a low-fat, low-calorie addition to your meals.

Pumpkin a fruit?  Yes, you read that correctly. According to Wikipedia, pumpkin belongs to the fruit family.

Nutritional Benefits of pumpkin:

Vitamins C and E

Excellent source of fiber





The beautiful bright orange color that is characteristic of pumpkin indicates that it is an excellent source of the antioxidant, beta-carotene.

People who consume a diet rich in beta-carotene are less apt to develop certain cancers than those whose diets are lacking beta-carotene rich foods .  Pumpkin also contains another bonus carotenoid,  beta-crytoxanthin, which also aids in cancer protection.  Alpha-carotene  is also found in pumpkin and like beta-carotene is a potent antioxidant.  Alpha-carotene and beta-carotene are considered pro-vitamin A carotenoids, which means the body converts them to vitamin A.  Not only does vitamin A promote healthy vision, but it does wonders for the immune system.  The beta-carotene is also believed to help reverse skin damage caused by the sun as well as act an an anti-inflammatory.  Alpha carotene is believed to reduce the risk of developing cataracts as well as prevent tumor growth.  Carotenoids are true immunity boosters and can help lessen the risk of heart disease.

Pumpkin is considered an outstanding source of fiber.  A one-half cup serving provides 5 grams of fiber.  Fiber is considered a healthy part of  any diet and an excellent help in weight management.  Not only does fiber help reduce cholesterol, but it helps maintain blood sugar levels and helps protect the body against heart disease.  Fiber is an essential part of healthy digestion.

Most people know the importance of vitamin C in the diet.  Pumpkin is a great source of this immunity boosting vitamin that also reduces the risk of blood pressure and heart disease.  Pumpkin is also a good source of vitamin E, which protects the skin form sun damage as well as protect against the ravages of Alzheimer’s disease.

Potassium is necessary for balancing the body’s fluid levels, promote healthy bones and in keeping your blood pressure under control.  Pumpkin is a good source for not only potassium, but magnesium as well.  Magnesium also assists in bone strength and helps promote a healthy immune system as well as many other essential functions.





Pratt, S. (2004) SuperFoods Rx: Fourteen Foods That Will Change Your Life.  New York: Harper Collins