Friday, 18 April 2014

Turkey Wraps


1 Cup Frozen Corn
1/4 Cup Chopped Sun-Dried Tomatoes
1 Tablespoon Olive Oil
1 Tablespoon Cider Vinegar
8 Ounces Sliced Turkey
4 Whole Wheat/Rice Flour Tortillas
2 Cups Chopped Greens

- Mix the corn, sun-dried tomatoes, oil, and vinegar in a bowl.

- Place the turkey on the tortillas, top with the corn mixture and some chopped lettuce.

- Roll up the wraps and cut them in half if you would like.


Tilapia w. Green Beans

2 Tablespoons Chili Powder
1 Clove Garlic (Minced)
1/2 Teaspoon Pepper
1 Pound Tilapia
2 Tablespoons EVOO
3 Tablespoons Lemon Juice
Green Beans
Sliced Almonds

- Fill a saucepan with 1 inch of water and bring it to a boil.

- Place the green beans in the water, cover, return to a boil, and turn down the heat to simmer until tender (5 to 10 minutes).

- Combine the chill powder, garlic, and pepper on a cutting board. Place the fish fillets in this mixture and coat them with it.

- Heat the EVOO in a frypan over medium-high heat. Add the fish and cook 3 to 4 minutes per side.

- Plate the fish. Immediately place the green beans, the lemon juice, and the almonds in the frypan where the fish was and stir constantly for about 2 minutes.


Thursday, 17 April 2014

Changing Up Your Workout!

It's completely different between individuals as to how and when one should change their workout template...but the guidelines instructing how to change a workout plan are the same for most people!

If you're new to exercise it is suggested that you keep the same workout plan for 1.5 to 2 months, but if you're advanced 2 weeks or even less is suggested as a guideline. It's said that if beginners change their workout too often it'll be harder to gain the motivation and it'll feel like less of a routine to perform your workout.

w. No Change: you can hit a plateau that's tough to break
w. Too Much Change: you can hinder your results and it can become tedious

...if you're completely changing over from one program to another (aerobic training to weight training for example) it's important to take a week off in order to give the muscles and nerves a chance to fully recover!

What To Change?
...sets/reps, exercises, intensity, amount of days, length of workout

- sets and reps...
...if you start to plateau then increase the sets and decrease the reps or vice vera
...the total volume is the same but for weight training it increases the total weight lifted

- exercises...
...can be changed every 3 to 5 weeks, or as soon as you see an adaptation/plateau
...variety is key, but it's important to outline your goals (short/long term), and to monitor them so you can see how you're progressing

- intensity...
...can be changed day to day (for example: one low intensity workout, one medium, and two high intensity per week)

- frequency...
...greater gains can be experienced instead of simply avoiding plateaus's important to include the cardio portion of your workout in frequency changing


Pork Picadillo

2 Teaspoons EVOO
1/3 Cup Onion (Chopped)
1 Clove Garlic (Minced)
8 Ounces Ground Pork (Extra-Lean)
1/2 Teaspoon Ground Cumin
1/2 Teaspoon Oregano
1/8 Teaspoon Ground Cloves
1 Tablespoon Cider Vinegar
1 Green Apple (Peeled, Chopped)
3 Tablespoons Olives (Chopped)
1/2 Teaspoon Worcestershire Sauce
1 Cup Diced Tomatoes

- Heat the EVOO in a pan on medium-high. Add the onion and cook for 5 minutes before adding the garlic. Stir the garlic in for 30 seconds, add the turkey and cook until lightly browned (4 to 6 minutes).

- Stir in the cumin, oregano, and cloves, stirring for 30 seconds before adding in the vinegar.

- Add the apple, tomatoes, olives, and Worcestershire sauce, reduce the heat, and simmer to reduce any liquid in the pan for about 8 minutes.


Negative Calorie Foods?

A negative calorie food would technically have to consume more calories during digestion/processing than is contained in the food itself.

It's technically possible, but in actuality there are no negative calorie foods.

The most commonly suggested negative calorie food is celery. It is a very low-calorie snack with a high content of water and fibre, and it does burn calories while digesting, however it doesn't burn a lot. In the end, it's still a calorie plus.

That being said...there are thermogenic (fat burning) foods that make our body work hard during digestion, thus reducing the number of calories we retain of that food.

Protein is a thermogenic! It's important to still eat healthy carbohydrates, but by replacing some of your daily carbohydrates with protein you can increase your metabolism, thereby helping you to "burn fat".

Here are some "fat burning" foods!

  • Cayenne Pepper
  • Ginger
  • Garlic
  • Olive Oil
  • Celery
  • Cucumber
  • Citrus Fruits
  • Apples
  • Milk
  • Yogurt
  • Eggs
  • Salmon
  • Green Tea
  • Coffee
  • Oatmeal
  • Quinoa


Healthy Pancakes


1 Cup Whole Wheat Flour or Coconut Flour
1 Teaspoon Baking Soda
1/8 Teaspoon Salt
2 Tablespoons Wheat Germ
1 Cup Buttermilk (Low Fat)
1/4 Cup Applesauce (Unsweetened)
1 Large Egg
2 Teaspoons Coconut Oil

- Mix the flour, baking soda, salt, and wheat germ in a bowl, then make a well in the centre.

- Combine the buttermilk, applesauce, and egg (pre-beaten) in a separate bowl.

- Add the buttermilk mixture into the dry ingredient bowl by slowly pouring into the well.
*Mix only until the dry ingredients are moistened!

- Heat a nonstick pan or griddle over medium heat.

- Pour 1/4 cup of the pancake batter into the pan. Wait until the pancakes have craters forming on the top and then proceed to flip them.

- Serve with fresh fruit!


7 Benefits of Practicing Yoga...

1. Flexibility:
- yoga helps to gradually loosen your muscles
- this can help reduce current aches and pains, and allow you to prevent pains that could occur later in life
- the result is also a leaner figure due to the lengthening muscles

2. Posture:
- yoga helps to strengthen your core
- each pose in yoga is meant to reinforce the muscles around the spine
- the result is a better natural posture (you won't have to constantly be thinking: "am I standing up straight?")

3. Strength:
- practicing yoga regularly will help to strengthen your muscles (specifically your core)
- the strengthening can help to prevent arthritis and back pain
- what you build strength wise is balanced with the gains in flexibility

4. Joint Mobility:
- each pose in yoga helps to maintain the full range of motion of the targeted joint
- joint cartilage won't wear out as much, helping you to maintain mobility as you age

5. Sleep:
- insomnia is often caused by anxiety and not knowing how to relax
- the mental and breathing exercises in yoga help to teach you how to slow your mind down
- the result is being able to sleep deeper at night

6. Stress Relief:
- yoga helps to clear your mind and teach you how to focus on your breathing
- your stress reaction will diminish at the time, and also will continue after class
- practicing yoga can also enhance your overall mood

7. Weight Control:
- to control your weight long term yoga needs to be combined with a healthy diet and regular exercise
- yoga helps to keep the weight off and your body toned
- by practicing yoga regularly you'll build lean muscle and define existing muscle without making your body look super buff


Wednesday, 16 April 2014

Kale Salad w. Grapefruit & Walnut

2 Grapefruits
1/4 Cup Lemon Juice
1/2 Cup Greek Yogurt (Low-Fat)
2 Tablespoons EVOO
8 Ounces Baby Kale Leaves
1/2 Cup Toasted Walnuts (Chopped)

- Peel the grapefruit and chop into bite sized pieces.

- Mix together the lemon juice, yogurt, and oil (whisking until well mixed).

- Toss the kale and grapefruit together, mix in the dressing and walnuts.


Diet or Exercise?

There is no easy answer. It all depends on what your goal is in the end. Do you want to lose weight, or be able to get through the day without having to take a mid afternoon nap? In some cases it'll be a bigger benefit to cut down on calories, whereas in some you'll see a bigger effect by simply exercising.

Here are a few scenarios in which one of the two trumps the other...

Goal - Losing Weight...! It's easier to cut a few hundred calories than to burn a few hundred calories at the gym. Lowering your calorie consumption does not mean dieting by any means though. It just means finding healthier alternatives to the items you currently indulge on.

Goal - Energy...
...exercise! Coffee can only do so much for us. Of course caffeine and a good night sleep are two major contributors, but exercising stimulates invigorating neurotransmitters in the brain that'll leave you feeling much more energized.

Goal - Prevent/Fight Diabetes...
...exercise! Many think that diabetes can only be controlled or prevented through your diet, but regular exercise is the main contributor (only by a bit). Activated muscles use glucose for fuel, and this helps to keep your blood-sugar levels stable.

Goal - Mood...
...exercise! Did you know that working out for 20 minutes can leave you feeling upbeat for up to 12 hours? Exercising regularly for a longer period of time can also lead to changes in your brain that'll improve your response to stress.

Bottom line is...both eating well and exercising a few times a week will greatly help in all scenarios. It's not just eating less that allows you to lose weight. It's the combination of a healthy diet and fitness...just for people that don't have time to work on both, it's a better idea to start with adjusting your diet in that specific case.


Chicken Marsala

2 Tablespoons Flour
1/4 Teaspoon Black Pepper
4-Ounce Chicken Breast
1 Garlic Clove (Minced)
1 Onion (Chopped)
1 Cup Mushrooms (Chopped)
1/3 Cup Marsala Wine
1 Tablespoon Half-and-Half Cream
Fresh Sage

- Butterfly the chicken breast, mix the flour and pepper together, and coat both sides of the chicken with this mixture.

- Heat a large skillet over medium-high heat with a dash of olive oil. Sauté the chopped onion for 5 to 10 minutes (until slightly caramelized).

- Add in the minced garlic and mix in for 30 seconds.

- Add the mushrooms and cook for another 5 minutes.

- Push this mixture to the side of the pan, add the chicken, and sear for 2 to 3 minutes per side.

- Add in the marsala, reduce the heat, and let the wine reduce in half.

- Add in the tablespoon of cream and let that reduce in half as well.

- Plate the dish and top with some fresh sage leaves!


Building Muscle?

Lean Beef:
- low in calories but contains high quality protein
- the amino acids work with insulin to promote muscle growth
- other essential nutrients include: iron, zinc, and B-vitamins

Cottage Cheese:
- a pure casein protein (casein assists with digesting protein and muscle maintenance)
- also contains B12 and calcium
*try to buy non-fat or low-fat because it isn't the best for weight loss

- you need less protein from eggs than other sources to get the same muscle building effect (high biological value)
- it's important to eat the yolk not just because of its protein content, but the B12 content is needed for fat breakdown and muscle contraction

Healthy Fats:
- it's important to know that polyunsaturated and monounsaturated fats are good for you
- they're essential for muscle growth due to their hormone production, which in turn are responsible for muscle growth and strength gain
- the consumption of these fats results in a raised metabolic rate so you'll shed more fat
*found in salmon, nuts, avocados, and seeds

- the ideal carbohydrate due to its low glycemic index (it's also minimally processed)
- high fibre content, will keep you feeling full, and assists with fat loss

- protein rich for those of you who aren't fans of meat, and is referred to as a complete protein (all 9 essential amino acids)
- gluten free, high in fibre, easy to digest, and contains magnesium and iron

- muscle is 80% water, and protein synthesis occurs at a faster rate in muscle cells that are well hydrated
*by drinking more water your body will use proteins to build muscle faster


Tuesday, 15 April 2014

Herbed White Hummus

1/4 Cup White Beans
2 Gloves Garlic (Minced)
1 Tablespoon Lemon Juice
2 Teaspoons Olive Oil
Fresh Dill (Chopped)

- Combine the beans and garlic in a food processor and blend until creamy.
*Alternatively you can combine all ingredients in a bowl and mash with a fork, however it'll leave the dip more chunky!

- After blending the beans and garlic add in the oil, lemon juice, and dill. Blend in these last ingredients for just a few seconds.

*Great for dipping raw vegetables and pita, or could even be used as a spread on crackers or bread!


Metabolism Boosters!

Diet Changes:
Lean Protein...
...your body uses more energy to digest and break down protein'll burn more calories after your meal if you substitute some of your carbohydrates with protein

...the omega-3 fatty acids adjust the levels of leptin (hormone) within your body
...eating fish will lower the levels of leptin and increase your metabolism so you'll burn fat faster

Whole Grains...
...complex carbohydrates and fibre help to increase your metabolism as well as keep your insulin levels low so your body doesn't start storing fat

Chili Peppers...
...contain the chemical capsaicin, which increases your heart rate and your metabolic rate
...the boost in heart rate helps to burn more calories throughout the day

...caffeine speeds up your heart rate
...this increase in heart rate makes your brain/nervous system run quicker
...the result is a short term rise in metabolic rate, which allows you to burn more calories throughout the day

Lifestyle Changes:
Drink Water!
...your body needs water to process calories, and it's best to drink half of your body weight in fluid ounces per day
...colder water will help to burn more calories because your body burns some in order to heat up the cold water to match your core temperature

Eat Breakfast!
...your body will go into starvation mode if you don't eat breakfast soon after you wake up
...starvation mode causes your metabolism to slow for your body to conserve energy

Meal Timing!
...eating big meals with hours in-between will cause your metabolism to slow down snacking every 4 hours it'll keep your metabolism going throughout the day, and in turn you'll burn more calories

Muscle Building!
...individuals with more muscle have a higher resting metabolic rate because 1lb of muscle uses 6 calories per day to sustain itself, whereas 1lb of fat only uses 2 calories per day
...strength training raises your daily metabolic rate because it'll activate your muscles and they'll need more calories to sustain them

Interval Training! increasing the intensity throughout your workout you'll burn the same number of calories in less time
...those who add sprints into their cardio workouts have been seen to lose more body fat
...the bursts of speed stimulate a fat burning response in your muscles and it'll allow your body to continue burning calories throughout the day


Butternut Squash Gnocchi

The Gnocchi -
1 Butternut Squash (Halved/Seeds Removed)
2 Tablespoons & 1/4 Cup Olive Oil
3 Teaspoons Salt
1/2 Teaspoon Pepper
1/2 Teaspoon Oregano
1/2 Teaspoon Sage
1/4 Teaspoon Ground Nutmeg
2 1/2 Cups Whole Wheat Flour

- Preheat the oven to 375 F.

- Rub the two haves of squash with 2 tablespoons of olive oil, then season them with 1/2 teaspoon of salt and pepper.

- Place the squash with the cut side down on a baking sheet and roast for 45 minutes to an hour (until tender).
*You can microwave the squash instead, however the flavour won't end up being quite as rich!

- Let the squash cool for a few minutes, and then proceed to scoop the flesh from the squash (discard the skin).

- Mash into a chunky puree (a potato masher works great) and leave for about 15 minutes to cool.

- Add 1/4 cup of olive oil, 1/2 teaspoon of salt, oregano, sage, and nutmeg, and work into the warm squash.

- Sprinkle the flour over the mixture and work the mixture with your hands into a smooth, soft dough.

- Cover it with a damp towel and let rest for 30 minutes.

- Place the dough onto a floured surface and quarter it. Roll each quarter into a rope, and cut each rope into pieces (about 3/4 inch long).

- Take a floured fork and press each piece against the tines, then place each piece on a lightly floured surface.

- Bring 4 litres of water to a low boil, add the gnocchi in batches, and cook until they float (about 1.5 to 2 minutes).
*You can transfer them immediately to a warm buttered frypan to make the edges golden brown and slightly crispy!

The Sauce -
2 Tablespoons Butter
2 Medium Shallots (Chopped)
1 Pound Zucchini (Sliced Thinly, Lengthwise)
2 Cups Cherry Tomatoes (Halved)
1/4 Teaspoon Ground Nutmeg
1/2 Cup Grated Parmesan Cheese
1/2 Cup Chopped Fresh Parsley

- Melt the butter in a skillet over medium-high heat, and cook until it begins to brown (2 minutes).

- Add the shallots/zucchini, and cook stirring often until softened (2 to 3 minutes).

- Add the tomatoes, nutmeg, and pepper and continue cooking, stirring often for 1 to 2 minutes.

- Stir in the parmesan and parsley.

- Add the gnocchi and toss to coat.


7 Reasons to Eat Chocolate...

Everyone should be able to indulge in some chocolate once in a while, and here are 7 reasons to help convince you to not feel guilty about it...

1. Antioxidants:
- chocolate is full of flavonoids which help repair damaged cells, and also protect our cells from damage in the first place
- the flavonoids also lower blood pressure and prevent blood clots from forming

2. Sun Protection:
- the flavonols in chocolate are skin protecting, and with regular/moderate consumption of dark chocolate you may experience a slower development in your sunburns 

3. PMS:
- women crave chocolate because it releases calming endorphins which reduce anxiety
- chocolate is also high in magnesium to lift your mood and reduce water retention
*be careful though because at this time of the month over indulging can cause severe bloating and fluid retention

4. Increasing Iron:
- dark chocolate is a rich source of iron
- 100g of 70% cocoa chocolate has three times the amount of iron found in 100g of spinach

5. No Breakouts:
- it's a well known myth that chocolate causes breakouts because one single food cannot have that effect on your skin
- if you are thinking that chocolate is causing your skin problems it's important to consider your diet as a whole and evaluate whether or not your consumption of refined carbohydrates is too high and your consumption of fruits and vegetables is too low

6. Bone Health:
- there is more dairy in chocolate with less cocoa
- a small 50g bar of white chocolate has one sixth of your daily allowance of calcium

7. Heart Protection:
- 70% dark chocolate has shown an improvement in blood flow in many people
- the polyphenols in the chocolate release nitric oxide which causes an increase in the dilation of your arteries allowing for better blood flow
*the protein casein in milk can interact with the polyphenols and prevent the absorption of them, so try not to drink milk with your chocolate


Monday, 14 April 2014

Dessert for Breakfast?

Yes! There is a way to healthily satisfy your sweet tooth first thing in the morning, and it's super quick and straightforward...I guess you could say it's "easy as pie"?

Apple Pie Brunch
1 Apple (Small Pieces)
1 Teaspoon Cinnamon
1/2 Whole Wheat Pita

*You can use any type of pita that satisfies your dietary needs/preferences...brown rice flour, white pita, multigrain, etc.

- Microwave the small pieces of apple for 2 to 3 minutes (until softened).

- Combine the cinnamon with the softened apple pieces and fill the pita with this mixture.

- Place the pita in a toaster oven, convection oven, or panini press for a few minutes (until the pita has turned a golden brown).


Broccoli & Cheese Omelette

Such a quick recipe that can be had for breakfast, lunch, or dinner! The combination of the protein packed eggs as well as the amount of fibre packed into broccoli will lead you feeling energized and will keep you feeling full.

Approximately 400 calories, 23g of protein, and 6g of fibre per serving.

1 Cup Sliced Broccoli
2 Eggs (Beaten w. Milk)
2 Tablespoons Feta Cheese (Crumbled)
1/4 Teaspoon Dried Dill

- Heat a fry pan over medium heat, and coat the pan with cooking spray or a dash of olive oil.

- Add the broccoli to the pan and cook for 3 minutes.

- Place the egg, feta, and dill in a bowl and mix together. Add this mixture to the pan and cook for another 3 to 4 minutes (covered).

- Flip the omelette and cook for 2 minutes or until cooked through.

*You can add just about anything to customize this omelette: peppers, onions, tomatoes, etc.


Eating Clean?

Eating clean is not a short-term process or goal. If you are really wanting to adjust your eating habits then clean eating is the way to go, but you have to be prepared to adjust your lifestyle and think long term...eating clean is not dieting or deprivation by any means!

It's important to take it slow and to improve your eating habits over time. If you completely change your diet in one day you'll leave your body confused, and before no time the intense cravings will set in. However, eating clean does not mean having to sacrifice your old habits completely, it just means finding a healthier alternative!

Eating clean simply means eating the healthiest options of each food group, and reducing your intake of the unhealthy options! It's about embracing vegetables, fruits, whole grains, healthy fats, and lean proteins, and reducing refined grains, added sugars/salt, and unhealthy fats.

Here are some simple steps to begin your eating clean journey!

Reduce Processed Foods:
- often full of added sodium, sugar, and fat
- look at the ingredients on pre-packaged products, and if you can't pronounce any then stay away!

Increase Vegetables:
- full of Vitamin A (vision, immune system function), and Vitamin K (bone health)
- low in calories but high in fibre (to keep you feeling full)

Reduce Alcohol Consumption:
- recommended limit is 1 drink/day for women, and 2 drinks/day for men
- moderate consumption has been said to be good for the heart, but too much alcohol is dehydrating and adds unnecessary calories
- also be aware of the drinks that have added sugar

Eat Healthy Fats:
- it's important to not stay away from fats because healthy fats are an important part of a well balanced diet
- healthy fats are prevalent in fish, nuts, seeds, avocados, eggs, dairy products, and olive/coconut oil

Consume Protein w. Every Meal:
- the size of your palm is an important indicator of the amount of protein consumption recommended for each meal of the day

Drink Water:
- the suggested amount is eight 8-ounce glasses a day, however thirteen 8-ounce glasses is highly recommended


Monday Motivation - 6 Reasons to Exercise!

1. Weight Control                                                                                                  
  • if you can't fit in an actual workout just get more active during the day in simple ways!
  • take the stairs instead of the elevator or do those pesky household chores you've been putting off!
2. Mood Improvement
  • even a brisk walk can help!
  • exercise stimulates certain brain chemicals which will leave you in a happier more relaxed mood!
  • this can also help to boost your self-confidence!
3. Better Sleep
  • regular activity can help you not only fall asleep faster, but also deepen your sleep!
4. Stronger Immune System
  • any form of aerobic exercise boosts your immune system and you'll be able to better fight off viruses!
  • the immune system also contributes to maintaining a healthy stress response, so a stronger immune system can reduce and even reverse signs of aging!
5. Reduces Osteoporosis
  • an average person loses about 1% of bone density every year, but exercise can help to maintain our bone health!
  • resistance training (lifting weights) for an hour per week is recommended!
6. Improves Memory
  • regular physical activity can help the neurons in the memory areas of your brain stay in shape!
  • going for regular (moderate) walks has been seen to assist the hippocampus (the brain's memory centre) in maintaining its health and vitality

Get Active!

Sunday, 13 April 2014

Healthy Dessert Cheat...

I believe that we should all be able to enjoy some sweets once in a while. It's only healthy to be able to treat ourselves for eating well. If we don't reward ourselves then it can turn into unhealthy cravings followed by binging.

But, for those of you that are looking to lose weight and aren't wanting to break your healthy eating cycle here's the perfect recipe! It allows you to satisfy your sweet tooth cravings without feeling guilty about the extra calories...

Nut Butter - Banana Ice Cream!
...there is no added sugar, and you can customize this recipe in so many ways to suit your taste buds!

4 Ripe Bananas
2 Tablespoons (Almond) Butter
1/2 Cup (Almond) Milk
A Blender

- Slice the bananas and place in the freezer for 2-3 hours.

- Remove the bananas from the freezer and blend with the almond milk and peanut butter until you achieve a smooth consistency.

- You can eat it immediately or place it in the freezer to enjoy later!

*The entire batch makes 4-5 servings and averages around 700 calories...which makes it approximately 155 calories per 2 scoops (1 serving)!
*Using chocolate almond milk makes the recipe a little bit sweeter without adding many calories!



- rich in protein and vitamin D
- omega-3 fatty acids (lower the risk of heart disease and help with arthritis)

- high in antioxidants, potassium, and vitamin C
- lower the risk of heart disease and cancer, and act as an anti-inflammatory
*the darker the berry the more anti-oxidants

- high in potassium which helps to maintain a normal blood pressure
- potassium also prevents weakening of bones by neutralizing sodium, allowing healthy amounts of calcium to remain in the body

- more protein than most grains (complete protein, all 8 amino acids for tissue development)
- high in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc

- lower bad cholesterol (LDL), raise good cholesterol (HDL)
- help the body absorb lycopene and beta-carotene (heart-healthy vitamins)

- high in the phytochemical lindleyin, relieves hot flashes in menopausal women
- rich in potassium, vitamin C, and fibre

- very high in calcium, vitamin A, and fibre
- contains anti-cancer agents (which have shown improvement in cases of breast, prostate, lung, colon, liver, and kidney cancer)

- blood thinner to prevent heart disease
- improves joint health, and the absorption of iron and zinc


Life Lessons...

No one has everything they want...
...happy people don't have everything they want in life
...they just know how to make the best of everything that they do have

Be kind...
...everyone deserves kindness
...even your closest friends could be fighting a hard battle unbeknownst to you
...give everyone the benefit of the doubt and always be kind

It's okay to cry...
...the term "cry baby" has developed such a negative connotation; that if you cry it means you're weak
...but it's extremely healthy to release the emotional stress that causes the tears to build up
...crying lowers your manganese level which can elevate your mood

Regret is inevitable...
...being able to say "I don't have any regrets" does not make you a better person
...regret is inevitable, everyone is going to hurt at some point in their life
...being able to admit that regret hurts and not minding it is what makes you stronger

Don't let having to be perfect define you...'s okay not to be perfect because no one is
...everyone is unique in every possible way two people have the same habits, so let your own unique habits define who you are

Never give up...
...even when you feel like throwing in the towel just think about the people that you want to prove wrong
...but at the same time, it's important to not fear the judgement of those people's important to let go when your body tells you to, and to not be scared of making a change based on what other's will think or say about you

Make mistakes...'s important to be able to make mistakes, and to not be afraid to own up to them
...making a mistake doesn't make you a failure, it makes you better and smarter, so the more mistakes the better
...being able to make a mistake and admit to yourself and to others that you did is a power that will allow you to grow as a person

Hope everyone is having a great day!