March 2016

1. Wild-caught salmon. IFM recommends wild-caught fish "as farmed salmon may contain hormones and toxic chemicals called polychlorinated biphenyls (PCBs)." Salmon also serves as a healthy source of protein. Feature broiled or baked salmon as part of an evening meal.
2. Almonds and walnuts, preferably raw and unsalted. Use a palm-full serving size for a mid-morning or mid-afternoon snack or part of any main meal on salads or tossed with grains such as quinoa. Also, nut butters are easy to spread on apples or celery. Almond meal or flour can be a good gluten-free substitute in baked goods. 
3. Flax, hemp, chia, pumpkin, and sesame seeds. All of these seeds can be added to smoothies, sprinkled on salads and oatmeal, or added to baked goods. Tahini (sesame seed butter) is a main ingredient in hummus or can be used like nut butters to spread on fruit or vegetables. For vegans, hemp can be a major source of protein as well.
4. Olives and olive oil. Choose minimally-refined, organic, cold-pressed, non-GMO olive oil and use for homemade salads dressings, drizzle over steamed or oven-grilled vegetables, and use in soups. Keep all oils away from light and heat to preserve their quality. Never use rancid oils. Also, it is advisable to avoid using olive oil for high-heat cooking as it oxidizes at high temperatures.
5. Coconut. Fresh coconut, unsweetened coconut flakes, organic and virgin coconut milk and oil are all excellent sources of high-quality fat. Use coconut milk in smoothies, soups, casseroles. Use coconut oil in baked goods, curries, and vegetable dishes. Mix unsweetened flakes with nuts and berries for breakfast or a snack in between main meals.
6. Ghee and butter from grass-fed cows. Ghee, or clarified butter, is used heavily in Indian cooking and is also a safe fat to use for high-heat cooking as it is less likely to oxidize than other oils. If butter from grass-fed cows is not easily available, it may be best to avoid butter altogether.
7. Avocados. Superfood for the brain, avocados are not only a high-quality fat, but also a source of potassium as well as glutathione and Vitamin E, both of which are powerful antioxidants. As a monounsaturated fat, avocados help us absorb the phytonutrients in other fruits and vegetables. In other words, eating avocados with fruits and veggies boosts the work that these foods do to protect us against free radicals. Add avocados to salads or smoothies, make guacamole, or simply eat with a spoon right out of the nature-made bowl of their skin.

• "The Power of Vulnerability" by Brené Brown. In this 20-minute video, Brown talks about her research on shame and how being vulnerable and accepting ourselves for who we are can radically alter our lives for the better.
• The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are by Brené Brown. In her book, Brown explains what it means to live wholeheartedly and gives practical advice on how to do so.
• Self-Compassion.org by Kristin Neff. Neff's website is a great introduction to the concept of and research on self-compassion. The site explains what self-compassion is and isn't, offers a test to gauge your current level of self-compassion, and even provides self-guided meditations to deepen loving-kindness.
• Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff.  In her book, Neff details the three-aspect definition of self-compassion (self-kindness, common humanity, and mindfulness) and explains how to embody it in everyday life.