Since breakfast is the first meal of the day it can either set you up for a day of success or a day full of hunger and cravings. Opting for the right breakfast can help set the tone for the entire day by balancing your blood sugar, maximizing energy, and minimizing hunger cues. Although popular breakfast items like smoothies, yogurt, and toast can be considered healthy choices, they might not be the right choice for you.

Factors such as sleep, activity level, and stress can all affect our individual needs so it is important to pay attention and consider how your breakfast choice might be affecting the rest of your choices throughout the day. So if you think you are choosing a healthy breakfast, but are just not sure, here are the 6 common signs your breakfast choice isn’t actually working for you and what you can do instead. Here are 6 signs that your breakfast choices aren’t setting you up for success.

1. You need a mid-morning snack.

If you eat a well-balanced breakfast, the body should easily be able to go 4 or more hours without eating, so if you are constantly looking for a snack after your breakfast, it’s probably a good sign your breakfast choice isn’t ideal. One of the most common causes of being hungry within one or two hours of breakfast is eating a breakfast rich in carbohydrates, specifically refined carbs, which includes popular choices like cereal, bagels, and granola. These types of meals can spike your blood sugar first thing in the morning and give you a big boost of immediate energy, but will only cause your blood sugar to crash within hours of eating, leaving you in search of a mid-morning snack. Combinations like cereal and milk, toast and jam, and flavored yogurt and granola are loaded with refined carbs and added sugar, so they don’t work well to balance your blood sugar or keep you full. In order to alleviate the need for a mid-morning snack, opt for breakfast with a good source of protein and fat, and ensure you are eating a portion large enough to help keep you full until lunch.

2. You struggle to make it to lunch.

If you are constantly watching the clock and counting the minutes until the clock strikes 12:00pm it might be a good sign you need to revisit what you had for breakfast. Many people, especially women, opt for a ‘light’ breakfast because they think it’s the ‘right’ thing to do, but here is the deal; that light breakfast is not working for you if you are itching to eat your next meal all morning! A green smoothie, egg whites or a piece of fruit might seem the right choice if you are trying to lose weight, but they are not the right choice if they leave you distracted and hungry all morning! Instead, focus on eating the volume of food that makes us feel full and satiated (not stuffed and uncomfortable) to keep you energized for the day. Simply opting for a larger portion of what you are already eating, or adding more protein and fat, can help you go comfortably all the way to lunchtime and actually further support your health and weight loss goals.

3. You drink multiple cups of coffee.

Look, I love my coffee too, but if you’re drinking multiple cups during the day it’s probably a good sign that something isn’t working right. At the end of the day, coffee is delicious but it is also a stimulant, and if you need it to get through your morning you might be using it to pick yourself back up from that blood sugar crash. Remember, if your breakfast is very carbohydrate-heavy that immediate spike in blood sugar will cause a big crash in energy later on and leave you looking for that second cup of java to help get your energy levels back up.

4. You’re “starving” in the afternoon.

We’ve all been there, 3:00 pm rolls around and you’re so hungry that you are verging on angry (i.e. hangry) and you are willing to eat just about anything you can get your hands on. So, you either rush out to the local coffee shop and grab yourself a treat, or you raid the pantry when you get home and eat everything in sight. People often ask what to eat as an afternoon snack to help avoid this raging hunger, however, the cause of this hunger is often due to what you ate earlier in the day, not at that exact moment. If your breakfast, or your lunch, were not large enough or did not contain enough protein and fat, it can lead to an afternoon crash which will leave you eyeing up every snack you can find.

5. You’re sleepy during the day.

Of course, there are many factors that can contribute to fatigue during the day (poor sleep, staring at your computer screen, busy schedule, etc..), however, your breakfast can also be a contributing factor. If you find yourself spacey during your meeting or just want to take a nap after lunch it’s important to take a look at how your meal choices might be contributing to this. Opting for a savory breakfast over a sweet one is a good way to avoid that afternoon crash in blood sugar which can leave you feeling overly fatigued.

6. You always need a late-night snack.

I know what you’re thinking; “How is my late-night snack in any way related to what I ate for breakfast?”. The truth is, it might not solely be related to your breakfast, but it is certainly related to what you ate earlier in the day. It is important to remember that your blood sugar is affected by all of your meal choices, and your breakfast sets the tone for the entire day. Your breakfast choice will affect your blood sugar, which will affect your lunch choice, which will affect your blood sugar again, which will affect your dinner choice, which will affect your blood sugar again, which will affect your need for a late-night snack. When you start your day with a high sugar breakfast or a breakfast rich in simple carbohydrates, such as a smoothie, cereal and milk, bagel and cream cheese, or yogurt and granola, you can set your blood sugar on a roller coaster that will affect your food choices all the way to your evening snack.

The Bottom Line

By ensuring that your breakfast is a well-balanced meal with carbohydrates, protein, and fat you will better set yourself, and your energy levels, up for success. Although your breakfast choice might be made of real food and considered healthy (i.e. a smoothie or bowl of oatmeal), if you are experiencing one or any of the issues, it is a good sign that your breakfast choice is not working well for you. Remember, there is no perfect meal or perfect diet, so what works for one person might not work for you. Instead, it is important to take a step back, look at the big picture and see what is, or is not, working for you individually. Often just switching up your breakfast to something savory with extra fat and protein, or simply eating a bit more, can help address many of these common issues that people struggle with on a daily basis.

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.