Ahhhhh the calorie debate. It's a tricky one. With obesity on the rise all over North America I can kinda understand why our government wants to pass a new law that would require food service premises to post calories on menus. Here's the catch. All calories are not created equal. Let's take a Hostess Twinkie (or let's not). It's 150 calories. It's full of things I can't even begin to pronounce [auto barf], chemicals, actually come to think of it, it's all manufactured crap.  BUT....let's instead take one medium peach, drizzled with one tablespoon of beautiful raw organic honey, and sprinkled with half a teaspoon of cinnamon and chopped cashews. Guess what? 150 calories. So, calories are important on a broad scope (ie. eating 5000 calories a day ain't great, which by the way you can only do when you eat processed food) but it will always come down to what's IN your calorie. So make things easy on yourself. Focus on eating whole, unprocessed, chemical free clean food that is nutrient dense, body-happy and actually have the power to heal and throw out those calorie counters. They're not needed here.

RK_KIWI_DETOX Keep your weekday healthy eating vibe alive this weekend with this tangy detoxifying smoothie featuring kiwi, kale and cilantro. Kiwis pack quite the nutritional punch for being so small. Weight for weight they have more fiber than an apple and almost twice as much vitamin c than an orange. They are rich in antioxidants and phytonutrients which protect your body against free radicals that cause havoc to cells in the body. I could go on about kiwis, let’s talk about kale. Kale is King! I can’t get enough of this dark leafy green. It’s an anti-inflammatory, anti-cancer superfood filled with vitamins, minerals, nutrients and it pumps up the body’s natural detoxification process. Speaking of detoxification- did you know that cilantro aids in the removal of heavy metals and other toxins from the body? Yep, this little herb is an amazing detoxifier and anti-inflammatory superherb. Kiwi Detox Smoothie                                                                                                            *makes 2 servings*
 2 kiwis
1 cup cucumber
1 cup kale (packed)
1 handful of cilantro
1 apple
3 cups cold water

[youtube http://www.youtube.com/watch?v=zXxNXAEHk-c] Sooo how are you doing with the squat challenge... I'm on day 16, a rest day thankfully! I just put on my "squat" song and push through it. Physically I feel so much stronger, it makes such a difference combining fitness with a nutrient rich, full diet. My endurance is better, results are faster, my tush is a touch higher and therefore it keeps me interested. I was toying with the idea of introducing an arm or tummy challenge for next month.... come on, do it with me! We'll feel like a million together come the sweaty weather.

If you're still kicking around your 2013 resolution here are a few easy lifestyle habits that will keep you feeling great all year. The Goods Daily Routine  Drink lemon water in the morning Dry skin brush before your shower Enjoy a delicious green smoothie for breakfast, lunch or dinner These three simple life habits will support your body's natural detoxing process, keep your skin beautiful, and provide a boost of vitamins, minerals and fiber daily. If you're feeling extra adventurous cut out gluten or dairy for a least 7 days. Great way to see how your body tolerates these foods, and you just might find yourself feeling better than ever!

It happens with every diet, even a clean diet with little to no processed foods. You get busy, don't plan your meals and next thing you know you're dragging your ass, getting headaches and cravings for pizza... This happened a number of times before I clued in my body was trying to get my attention. So what to do? Here are a few things that work for me. Reflecting back on my eating habits over the past 48 hours. If I didn't get to my regular smoothie, that's where I start. More often than not it's the answer, especially if my head is aching. The aliments seem to dissipate the moment I pull those greens out of the fridge (it's kind of magic). If I have been eating well, but still feeling crappy I have a really green juice, I find sugary fruits don't help me in these times so green it is. By removing the fiber you're giving your system a shot of dense, concentrated nutrients to do with as it wills. In the case of lethargy, especailly the type that seems to stick around for a few days I resort to a protein source like Sunwarrior's Raw Vegan rice protein. And while the jury is still out on protein, how much we need and where to get it, a few days of upping my intake by a scoop or two really does get me running. If you can't seem to kick that crappy feeling go see a naturopath, they'll do blood work, review your diet and lifestyle and help you figure out what's needed. Eating is so personal, so you need to take the time to learn what makes you feel good and what doesn't. And you know, like Hippocrates said, way back before Jesus was around "Let food be thy medicine and medicine thy food".