Chicken Tikka Masala

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.

One of the most heavily discussed topics in the nutrition and fitness industry is how many times per day to eat. You’ve likely heard the concept that eating more often “boosts” your metabolism, but is there actually any truth to this? Turns out, the answer is no. In fact, there is very little if any evidence to support this idea which is exactly why you don’t need 6 meals per day and there are many more important things to focus on.

Should you eat 6 meals a day?

The concept that eating many small meals per day boosts metabolism is an easy one to buy into because, at first glance, it appears to make sense. Because the process of digestion raises your metabolism slightly, one might assume that eating more frequently would help to keep your metabolism elevated throughout the day and, in turn, burn more energy and fat. In theory.

In reality, there is no advantage to eating multiple small meals per day. In fact, evidence shows that it is the total volume of food that you eat during the day that is more important. So, whether you eat chicken breast at one meal or cut it up and eat it across 6 different meals makes absolutely no difference to your metabolism.

You Can’t “Stoke” Your Metabolism

People love talking about their metabolism. This boosts your metabolism. I have a slow metabolism. She has a fast metabolism. But what I find hilarious is that most people have absolutely no idea what their metabolism actually is! Your metabolism is not a thing. It is not a fire in your stomach. It is not an organ that lives in your armpit. Your metabolism is the sum of certain processes in your body; it is a combination of chemical processes from various complex systems that give you life. There are many factors that contribute to and affect our metabolism such as age, gender, diet, weight, muscle mass, blood sugar, hormones, stress, environmental factors, and thousands of other body processes that are too long and too complex to list. So, to think that simply eating less food more often throughout the day will address and affect all of these factors is simplistic at best.

Leave the Grazing for the Cows

Just think about this logically. From an evolutionary (and practical) perspective, how would the need to eat at 8:00 am, 10:00 am, 12:00 pm, 2:00 pm, 4:00 pm, and 6:00 pm actually work or make sense? Throughout history, meal times have been variable. The human body has evolved to go long periods of time without food. I don’t know about you, but I would much rather just eat, be satisfied and move on, as opposed to feeling the need to snack every 2 to 3 hours during the day. In fact, the need to eat frequently, getting irritable between meals, and getting that hangry feeling is all signs that your blood sugar is disrupted and the strategy of multiple meals per day is not working for you. In my opinion, people should be able to comfortably go 4 or more hours between meals, and if you can’t it’s a good sign your blood sugar isn’t well-balanced and needs to be addressed.

Make Blood Sugar Your Friend

I would argue that eating less frequently actually has more benefits than eating multiple small meals per day. By eating every 2-3 hours, you are constantly spiking your blood sugar throughout the day which means your body is constantly using sugar (or glucose) for fuel. In a balanced state, the body should be able to use both glucose and fat for fuel, however, it will always prioritize using glucose for fuel because it is more easily burned. Think of it like this; carbohydrates (glucose) are your body’s first source of gasoline, while fat is your backup gas. Although the body loves using fat for fuel, it only does so when your body is out of readily available glucose.  So if you are constantly eating, therefore constantly delivering glucose to the bloodstream, your body no longer needs to use fat for fuel. Over time, your body will become more dependent on glucose for fuel, which means the body will become less and less efficient at burning fat for fuel. This perpetuates the cycle of needing to eat more frequently because your body has become so dependent on glucose for energy. Not only does this mean you will experience more dips and spikes in blood sugar, which are often displayed by increased cravings, feeling hangry, and difficulty losing weight, but some evidence suggests it is harder to feel full on smaller meals which can lead to increased food intake. Given many people try and use the 6 meals per day formula as a tool for weight loss, this can end up defeating the intended purpose of “stoking” your metabolism or burning body fat.

You Need Better Meals not More Frequent Meals

Eating well has less to do with meal timing and frequency and more to do with the quality of the food you eat. Whether you eat 500 calories 6 times per day or 1000 calories 3 times per day, makes absolutely no difference. What is more important is the quality of the food that you eat; focusing on whole foods and real ingredients. Eating 6 times per day with cereal for breakfast, a sub for lunch, pasta for dinner, and snacks of granola bars, crackers, and popcorn are not going to solve any of your problems.

Pay Attention to your Hunger Cues

Rather, what is more important is eating real food that satisfies you and paying attention to your personal hunger cues. You can talk to every nutrition expert in the world, but you already have the best nutrition coach you will ever get – your own body.  You don’t need to eat at 8:00 am, 10:00 am, 12:00 pm, 2:00 pm, 4:00 pm, and 6:00 pm if you are not hungry at those times, there is absolutely no benefit to it. If you are hungry when you wake up – eat, if you are not hungry when you wake up – don’t. When people tell me they are hungry in between their meals, I don’t suggest adding snacks, I suggest eating bigger meals. I would much prefer people eat to their own personal hunger cues than some made-up guideline, bro-science, or nutrition dogma.

The Bottom Line

Look, at the end of the day, there is no perfect formula. I know that’s what people want, but it just doesn’t exist. There is probably someone that operates really well on 6 meals per day, but if that doesn’t work for you don’t do it because there is no actual benefit to it. What is more important is focusing on eating real food, eating to the point of satiety, balancing your blood sugar, and listening to your hunger cues.