Fat is one of the most misunderstood foods out there and vegetable oil specifically tops the list. Vegetable oils have long been touted as “heart-healthy” oils that are said to help “lower cholesterol” and support overall health, unfortunately, this is one of the biggest myths in the nutrition community. In fact, vegetable oils may actually be one of the most damaging and dangerous foods in our diets, so here is a complete overview of why you need to ditch vegetable oils immediately.

What is vegetable oil?

The term vegetable oil is used for oils that have been extracted from seeds including canola oil, corn oil, soy oil, grapeseed oil, and safflower oil. In fact, the term “vegetable oil” is often used as a blanket term for these oils, and therefore when you buy “vegetable oil” at the grocery store you are often buying a combination of these seed oils based on what they have available. The term vegetable oil is simply used to imply that the oils are not made of animal-based fats, however, the unfortunate part is that although the term vegetable is often associated with health, vegetable oils are anything but, it just happens to be good marketing.

How are vegetable oils made?

Vegetable oils were essentially non-existent until the early 1900s when new industrial processes allowed them to be extracted. Consider this; have you ever seen an oily vegetable? Clearly, the answer is no. Unlike natural fats like butter or olive oil, vegetable oils can’t be extracted by pressing or separating, these seed oils require extensive processing to extract their oils. The process of creating vegetable oils involves chemical extraction, degumming, refining, bleaching, deodorizing, and hydrogenation in the case of margarine and spreads. Plus, many vegetable oils actually contain additives and preservatives in order to help extend shelf life. In fact, this video shows exactly how highly processed canola oil actually is, despite the narrator desperately trying to spin it in a positive light.

Why Vegetable Oil is Unhealthy

The first and most obvious problem with vegetable oils is simply that these oils are not fit for human consumption. Before industrial processing, humans simply consumed naturally occurring fats in the form of items such as butter, ghee, tallow, lard, coconut oil, or olive oil. Although many people are still concerned about saturated fat, they need not be, as this is one of the biggest and most damaging nutrition myths out there, and the saturation of these fats is actually their most beneficial part. The fat content of the human body is predominantly saturated and monounsaturated fat, with very little polyunsaturated fat. Essentially, all of our cells are made of saturated fat, and although the body requires fat in the diet, it requires the right type and amounts of fat to support the rebuilding of cells and hormones.

One of the main concerns with vegetable oils is their high content of polyunsaturated fatty acids, also known as PUFAs. Polyunsaturated fats are highly unstable and oxidize very easily. Omega-6s are the PUFAs found in vegetable oils, and although they are essential to human health, in excess are dangerous and inflammatory. Over the past hundred years, the consumption of PUFAs has skyrocketed due in large part to the consumption of vegetable oils and products that contain them. The ideal ratio of consumption of omega 6 to omega 3 fatty acids is somewhere in the range of 1:1 to 4:1, however, that ratio has increased as high as 20:1 in some cases dramatically increasing inflammation and impairing gut health.

Additionally, vegetable oils are incredibly fragile and can easily be damaged by exposure to light, heat, and air, making them a poor choice for cooking oils. Unfortunately, that is exactly what most households and restaurants use them for; used in deep-fryers, sauté pans, and processed and packaged foods all over the world.

Plus, since vegetable oils are chemically produced it will likely not come as a surprise that they are full of chemicals. Vegetable oils, specifically vegetable oil products like margarine or spreads often contain added preservatives, emulsifiers, colors, flavors, and sodium. These food additives might help the oils from spoiling, but in the end, they will end up spoiling you.

List of Vegetable Oils

Although some items will simply be labeled “vegetable oil”, others might come in a more specific format, however, they should all be avoided as much as possible:

• Canola Oil
• Corn Oil
• Cottonseed Oil
• Grapeseed Oil
• Soybean Oil
• Safflower Oil
• “Vegetable” Oil
• Margarine
• Shortening
• Any fake butters or spreads

How to Avoid Vegetable Oil

In addition to bottles of canola, corn, soy, and safflower oil, vegetable oils can be found in almost every processed food product from salad dressing to granola bars. Therefore, not only is it imperative to avoid buying vegetable oils or vegetable spray for cooking, it is important to read the ingredients on everything you buy. Instead, opt for natural cooking fats like butter, ghee, tallow, lard, coconut oil, or olive oil for cooking and dressings. When buying liquid oils such as olive oil or avocado oil, look for versions sold in a dark glass bottle as light can turn oils rancid, and ensure they are stored in a cool, dry place away from heat sources.

Have you ever considered that the biggest obstacle holding you back from your health goals is you? It might sound harsh, but I’ve not only seen it time and time again with myself, but with clients that I work with. Although it might be easy to brush off, when you really dig deep and think about it, it can often be a lightbulb moment and a pivotal moment of transition, because sometimes getting out of your own way is actually the key to your success.

When I talk to people about their diet and goals, I’m often confronted with the reasons they don’t, can’t or have not been able to. Sometimes they are real obstacles, while other times they are perceived, however, regardless of the reason everyone always has an explanation as to how they got to this point or why they can’t change.

“I don’t have time to cook.”

“I’m not giving up my favorite foods.”

“My family won’t eat that.”

“I don’t eat leftovers.”

I get it and I hear it, but my response to all of those things is:

And, so?

And, so?

And, so?

And, so?

I’m not trying to be a jerk, I’m trying to be real. The difference between wanting to work on your health and actually working on it is you, not any of those things. The things that you think are holding you back are actually not holding you back at all, you are the ones holding you back because you are getting in your own way.

The constraints that you think you have are often not actually constraints, they are limitations you have created for yourself. The guy in the office or the girl in the gym that are so fit and healthy is not any different than you. They often deal with the exact same constraints that you deal with, they simply found a way to work with them, not allow them to be obstacles in their journey. In truth, it is how you decide to perceive these obstacles that determine if they are actually obstacles or not.

“I’m busy, but I’ll carve out time in my calendar for it.”

“Old ways don’t open new doors.”

“We can become healthier as a family.”

“Food is food, I can get over this.”

We are often our own worst enemies and spend so much time worrying and thinking and wondering and considering instead of actually doing. Fear holds so many people back from trying to new things because we are afraid of failure, afraid of trying new food, or afraid of going to the gym because people will stare at us. But in reality, failure is one of the greatest teachers out there because you only learn by doing. You can read 100 books on how to ride a bike, but until you actually ride it and fall off a couple of times you’ll never be able to figure it out. You might hate the first healthy recipe you try or hate the first workout you do, but guess what, you now know you hate it and can try something else. You might try 10 other recipes before you find one you like, or try 10 different workouts before you land on a type you like, but when you do, you’ve won.

Throwing your hands up and saying I can’t, I won’t or I don’t know how is giving away your power. Blaming your boss for making you work late and missing the gym, blaming your kids because they don’t like your healthy meal, or blaming your friend for bringing chips to the party is giving away your power. Yes, it might be your boss’ fault you had to stay late, or your kids’ fault they don’t like veggies, or your friend’s fault she bought chips, but it is your responsibility to deal with the situation and make the decision that supports your goal. Although you might need to stay late at work, you can re-organize your schedule to get to the gym another day. Although your kids might not want to eat the healthy meal you cooked, you can still eat it yourself. Although your friend bought chips for the party, you can eat the veggie tray instead.

When you realize that you are in control of your own decisions it is the most empowering feeling. When you get out of your own way and recognize that the only thing holding you back from getting to where you want to be is you, it changes the game. Yes, shit happens and sometimes it sucks, but how you handle it is totally up to you, nobody else. Your friend may have brought chips to the party, but she is not force-feeding them to you, you’re the one moving them from hand to mouth.

Eating well and making your health a priority is actually really simple. It’s simple, but it’s not easy. It is the internal barriers that we create for ourselves that rob of us the energy and passion we could use to succeed. It is the stories that we create for ourselves that hold us back from taking the first steps, and it is those same stories that we use to punish ourselves for not taking those first steps. I should go for a run. I’m not going to go for a run, I’m too tired. You’re too tired because you’re fat. You’re fat because you didn’t go for a run. I should go for a run. And the vicious cycle continues…

It is this constant procrastination and avoidance that can hold us back from getting to where we want to be. I think most people know they should eat healthily, and they should exercise, but a lot of people don’t do so because they haven’t found their why. Every single person is different and has a different set of beliefs, so every single person’s why is going to be different. Maybe it’s to be able to play with your grandkids, maybe it’s to wake up energized and inspired, or maybe it’s just to live a better life because you know you are worth it. Regardless of what the reasons are, because there are likely many, discovering your why is an important part of helping you get out of your own way.

When you think about the changes you want to make in your life, they can seem overwhelming and just give you another reason to get in your own way. In my opinion, big goals are great, but if you really want to reach them you have to break them down. If you want to lose 50lbs that’s awesome, but figuring out the smaller goals in that big goal is what is going to get you there. Instead of looking at a daunting goal of losing 50lbs, break it down into smaller more realistic goals like packing your lunch 3 days a week and going for a 30-minute walk after dinner. Doing so makes the daily tasks much more manageable, much more realistic, and less overwhelming.

If it’s been a long-term struggle for you to adopt a healthy lifestyle, perhaps it’s time to shift the focus and look at the common denominator – you. Your age, your time, your friends, and your family should not determine your level of success, only you can do that. Anything is possible as long as you’re realistic and sometimes all you really need to do to get ahead is to get out of your own way.

The gut is the gateway to our health; if your gut is healthy chances are you are too. In fact, our gut is where 75% of your immune system lives and where over 80% of your serotonin, the primary neurotransmitter responsible for your mood, is produced. It is said that the health of our gut impacts everything from hormonal issues to joint pain and seasonal allergies, and there is a commonly overlooked condition called ‘leaky gut’ that is linked to a whole host of health issues that can be improved if treated. Fortunately, leaky gut can be addressed and improved, the first step is merely to identify it, so here are 10 common signs of leaky gut.

What is leaky gut?

Leaky gut, also known as intestinal permeability, is a condition that increases the permeability of the intestinal barrier. Think of your gut as a sponge that is designed to allow nutrients and water into your body, while keeping toxins and antigens out. This sponge is made of tight junctions that are only large enough to allow the required nutrients into the bloodstream and keep foreign invaders out.

However, certain factors can cause these tight junctions to become impaired and enlarged, which leads the intestine to become more permeable. When this happens toxins, microbes, and undigested food particles that should not fit through the barrier are able to escape the intestines and pass into the bloodstream. Because 75% of your immune system is located around your gut, and it is designed to protect you, your immune system marks these particles are “foreign invaders” and responds to attack them. When this occurs, the response of the immune system can present in the body in many different ways.

What causes leaky gut?

As I mentioned in my previous post, many aspects of modern lifestyle and the standard North American diet can negatively impact your gut health and microbiome. Some of the most common include:

• Diet high in refined sugar and refined carbohydrates
• Diet high in processed foods and additives
• Diet low in fermentable fiber
• Long-term use of antibiotics or birth control
• Lifestyle with chronic stress

While leaky gut and poor gut flora may manifest as digestive trouble, in many people it does not.  In fact, you do not need to have digestive symptoms for your gut health to negatively impact you. Instead, leaky gut can manifest in many different ways:

10 Signs of Leaky Gut

Here are some of the top signs you may be experiencing leaky gut.

1. Food Sensitivities

Notice certain foods that used to agree with you no longer do? Unfortunately, leaky gut and food intolerances are so tightly connected that one tends to affect the other because it is often the same foods that you are reacting to that are causing the increased permeability. As undigested food particles pass through the intestinal barrier the immune system will often react to defend against them, so foods you previously tolerated can all of the sudden become intolerable as the body is now fighting against them every time they show up. Grains, gluten, dairy, and soy are some of the worst offenders.

2. Digestive Issues such as IBS, Chronic Bloating, and Gas

The link here is quite clear as these symptoms are appearing directly in the gut. The term irritable bowel syndrome (IBS) was often given as a label to address symptoms in the gut, however, it is now rather widely accepted that if you have IBS you have leaky gut.

3. Skin Issues such as Acne, Psoriasis, or Eczema

The skin is a barrier system for our body and is a representation of your health on the inside of your body. As inflammation in the gut increases symptoms can present externally on the skin. Although these symptoms are often treated topically with creams and lotions, the root cause of these symptoms is located in the gut, and therefore treating leaky gut can help to alleviate symptoms such as acne, psoriasis and eczema.

4. Excessive Chronic Fatigue

Gut health and energy levels are tightly linked together. Given our gut is our ‘second brain’, what impacts our gut health will in turn impact our mental state. When you have leaky gut it is like having tiny holes in your intestinal lining. Undigested food particles travel through these ‘holes’ and into the bloodstream where it triggers the immune system to try and protect you by launching an attack on particles that shouldn’t be there. This process results in the release of many inflammatory messengers, notably cytokines, that are directly associated with fatigue.

5. Auto-Immune Conditions

The first thing to understand about autoimmune diseases is that they are diseases of the immune system. The second thing to understand is that 75% of your immune system is located in your gut. When you have leaky gut, food particles, toxins and bacteria are able to enter your bloodstream and your immune system marks them as dangerous invaders and creates inflammation to get rid of them. As more and more particles enter your bloodstream, your immune system becomes stressed and is less accurate with its identification. Your immune system will continue to make antibodies against items in the bloodstream, however many of these foreign invaders can look similar to your own cells, and, therefore, your body will begin to attack them. The autoimmune diseases that manifest are determined by which tissues are being attacked; if it’s the joints, rheumatoid arthritis may develop; if it’s the thyroid gland, the result could be Hashimoto’s or Grave’s; if it’s the gut lining itself, Crohn’s or colitis could develop.

6. Chronic Joint Pain

Aching knees? Sore back? You might be surprised to learn that joint pain may actually be linked to leaky gut. As the permeability of the gut increases so does the production of antibodies in the bloodstream to help protect the body from “foreign invaders” or antigens. However, when an antibody binds with an antigen, an immune complex occurs. Therefore, a persistent leaky gut increases the number of immune complexes which circulate in the body and deposit into various tissues and organs including skeletal muscles and joints. This increase in inflammation can therefore lead to aching joints and pain.

7. Seasonal Allergies

Since an allergy is the result of your immune system overreacting, a persistent leaky gut can exacerbate the problem and worsens seasonal allergy symptoms. When your gut is comprised, your immune system is comprised as well, so leaky gut can worsen seasonal allergies as well as create new ones.

8. Mood Imbalances

Given over  80% of your serotonin (mood-boosting neurotransmitter) is housed in your gut, it is no wonder we call the gut the second brain. The intestinal wall of the gut contains a network of nerve fibers and neuron cell bodies that are influenced by signals from the brain, so what happens in your gut will directly affect your brain and vice versa. So one’s mood, in addition to symptoms such as depression and anxiety, has been shown to be affected by leaky gut.

9. Brain Fog or Lack of Concentration

In addition to mood, cognitive function is also linked to leaky gut. Some of the most common signs include increased confusion, an inability to focus, poor memory, or lack of mental clarity. The gut-brain axis exists between the gut and the brain and is dependent on the health of your gut and gut bacteria.

10. Hormonal Imbalances or PCOS

Hormonal imbalances such as PCOS are associated with chronic low-grade inflammation which is known to impact on insulin resistance and weight gain. However, it is the gut flora in the body that help to mitigate this inflammatory process and studies have shown that women with PCOS have a disrupted microbiome. Although it is unclear if leaky gut is the cause or the symptom, it is clear that it is part of the vicious cycle and only worsens the symptoms. If you have a disrupted microbiome then you are more likely to develop PCOS, and the excess androgens in PCOS can cause the microbiome to become worse.

Read part 1 and part 3 of my overview on gut health and learn how to heal leaky gut.

Part 1: Why Your Gut is the Key to Your Health

Part 3: How to Heal Leaky Gut

Looking for lunch box ideas? Here are 5 quick, easy, and healthy box lunch ideas that are high in protein, fiber, and well-balanced with healthy fats.

 

Packing lunches doesn’t need to be complicated, especially when you can make bistro boxes! By keeping things simple, the right combination of protein, healthy fats, veggies, and/or fruit can help to create a well-balanced meal that you can whip together in next to no time at all. Plus, the right ingredients can really help to cut down on prep time and often require no cooking at all. Not only are bistro box lunches simple to prepare but they store incredibly well in the fridge and are great for adults and kids alike. Here are 5 lunch ideas you can pull together in a pinch for a week’s worth of healthy lunches.

1. Smoked Salmon Lunch Box

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Smoked Salmon + Goat Cheese + Rice Crackers + Asparagus

If you’re a fan of a smoked salmon bagel, this is the lunch box for you! Paired with creamy goat cheese and simple rice crackers, this recipe is naturally gluten-free, high in protein and rich in natural fats.

 

2. Chicken & Hummus Lunch Box

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Chicken + Hummus + Carrots + Avocado + Cherry Tomatoes

This lunch box is chock full of protein and healthy fats to ensure you are satiated and energized for your afternoon. You can use leftover chicken or grab some good quality deli meat at your local butcher or grocery store.

3. Ploughman’s Lunch Box

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Boiled Eggs + Cheese + Almonds + Apple + Bell Pepper

A similar version of the global coffee chain’s, this lunch box is incredibly quick and easy to prepare. Simply hard boil a batch of eggs on the weekend and you’ll be able to whip together lunches in no time.

4. Antipasto Lunch Box

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Prosciutto + Spring Mix + Mixed Olives + Raspberries

An antipasto platter is a classic Italian appetizer typically consisting of olives, cheeses, and meats, but that doesn’t mean it can’t be used for lunch! This lunch box combination can help satisfy both your sweet and salty tooth at the same time.

5. Mezze Lunch Box

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Feta + Olives + Carrots + Bell Peppers + Cucumbers + Artichokes Hearts

This Mediterranean-inspired lunch box is a great option for vegetarians and is quick and easy to prepare. Feel free to mix it up with a variety of different vegetables or an extra dollop of hummus for added plant-based protein.

 

NOTE: These bistro box lunch ideas are packed in my favorite containers from DALCINI Stainless.

When I started on my nutrition journey I was excited to learn all of the fancy science stuff. I figured in order to know how to eat well you needed to know all of the minute details of food, what nutrients are important, and how the body works. Although I did learn all of those things at school, I think some of the most important lessons I’ve learned have nothing to do with my education. In fact, some of the most important lessons I’ve learned are ones I picked up along the way and the same ones that I want others to learn too. So here are the 3 nutrition lessons I wish I learned earlier.

 

1. What you eat is more important than how much.

I wish I’d never heard of calories or serving sizes. I hate them. The reason I dislike them so much is because they are SO confusing. As a kid, I would just eat. I would eat because I was hungry, and when I wasn’t hungry I wouldn’t eat. It wasn’t until high school (or some time around then) that I discovered calories. Although I don’t remember the exact moment, I’m sure it was in some health magazine article about what celebrities eat in a day. “Egg whites for breakfast, salad for lunch, a handful of almonds for a snack and salmon for dinner = 1,200 calories and you can look like Jennifer Aniston too!”. WTF. Look, I love Jennifer Aniston, but why do I care how many calories she eats per day!?!

The goal of eating is to seek nutrients, not avoid calories. Therefore, the quality of the food you eat far outweighs how many calories it contains. Eating a baked potato is not the same as eating chips, although they both come from potatoes. Not only does real food contain more nutrients, but it is more satiating and therefore you don’t need to eat as much. Although both chips and baked potatoes are made from potatoes, you could probably eat an entire bag of potato chips (and then some), however, after one or two baked potatoes, you would probably be good to go. That’s because real food is nourishing and satisfying, so in the end, you end up eating less of it and, therefore, fewer calories anyway. So instead of counting your calories, put your calculator away, and focus on eating whole foods instead.

2. Your body is the best coach you’ll ever have.

I have read endless health magazines, followed numerous health “gurus” and read hundreds of nutrition books. Did I learn from all of this information? Absolutely. Did I get all of the answers I needed? No. That’s because the truth is that no matter how many people you talk to or how many nutrition experts you listen to, you already have the very best coach you will ever get – your own body. There is literally nobody else out there that knows more about what is going on with you than your own body, so you need to learn to listen.

I know people joke and say things like “Well, my body is telling me it wants donuts!”, and although that’s cute and funny, it’s not what it’s telling you. You’re either not actually listening or still haven’t quite figured out how to listen. The concept of “listening to your body” might seem weird or sound like hippy witchcraft, but it’s not as complicated as it seems. Listening to your body is not listening for a loud voice from the heavens, but rather it is paying attention to little cues that your body gives you on a daily basis. For instance; you feel tired, you’re not sleeping well, you are grumpier than usual, your joints are aching, you bloat after every meal, you don’t have regular bowel movements, your skin is bad, you get sick every month, etc… Honestly, there are SO many ways that your body talks to you, you just need to pay attention. These ‘things’ don’t just happen to your body to happen, they happen for an actual reason, and if you can pay attention you have the opportunity to address them and feel better.

3. Indulgence is an important part of health.

There is no perfect diet. I wish someone had explained this to me years ago. You are never going to eat 100% perfectly all of the time for the rest of your life – that is not realistic. And it’s also not fun. Chocolate, ice cream, wine and wedding cake are some of my favourite things and it is ok for me to enjoy them. In fact, I should enjoy them, and when I do, I need to understand that I am not a bad person, I didn’t do anything wrong, I am just living my life. I spent years beating myself up every time I ate a treat, telling myself I was bad or feeling like I had done something wrong. I would convince myself I needed to go to the gym after a night of eating and drinking because I needed to “work it off” or pay for my sins. What a bunch of wasted time.

Do I now eat chocolate, ice cream, wine and wedding cake every day? No, absolutely not, but when I do, I just do, because it’s ok. I don’t tell myself I can’t have it, because I can, I’m a grown-ass adult and I can do what I want. I just don’t need to eat it all of the time because I savour it when I do. Instead, I focus on eating whole foods because I listen to my body, and when I want a treat I have it, and that doesn’t make me a bad person, it simply makes me human.