12 Healthy Toast Toppings

Published on March 22, 2018 by Stephanie Kay

There is no quicker breakfast than a slice of toast, and when paired with the right toppings, toast makes a healthy and hearty meal on the go. Although toast and bread in general have a bit of a bad rap, it is one they certainly do not deserve. In fact, when paired with the right combination of toppings, toast makes a great breakfast, lunch or snack. So here are 12 healthy toast toppings that will be sure to satisfy you whether you are in the mood for something savoury or sweet.

1. Almond Butter + Banana + Cinnamon

These toast toppings are a classic combination, but the addition of cinnamon helps to elevate this combo by adding a hint of natural sweetness without adding any sugar.

2. Avocado + Nutritional Yeast + Chilies

If you’ve yet to try nutritional yeast, this is the way to do it. Although it might sound a little odd, nutritional yeast has a natural cheezie flavour and gives a simple avocado toast a little umami je-ne-sais-quoi. Top it all off with a sprinkle of chillies for a bit of heat and a touch of sea salt to help tie it all together.

3. Roasted Red Peppers + Feta

The perfect combination of salty, savoury and sweet, every bite of roasted red pepper and feta toast is sure to hit all of your taste buds, making these toast toppings one of the best of the bunch.

4. Hummus + Cucumber + Sea Salt

For a quick and easy snack, a spread of your choice of hummus, sliced cucumber and a sprinkle of sea salt give you a hearty toast topping with a little plant-based protein in every bite.

5. Egg + Spinach + Pesto

This combo might be the perfect morning toast! Quickly cook spinach in a pan with oil, fry up an egg, and top it all off with a dollop of pesto for a filling meal that will keep you fueled for your day ahead.

6. Tahini + Honey

If you’ve never tried tahini with honey, you are in for quite the surprise. Although tahini is quite savoury on its own, when paired with a drizzle of honey it takes on a whole new flavour, similar to salted caramel, making this toast topping the perfect sweet treat.

7. Goat Cheese + Strawberries

A goat cheese and strawberry salad is a restaurant menu staple and the good news is it’s just as good on toast, if not better. You can slice up fresh strawberries or take it the extra step and whip up a quick batch of my Strawberry Chia Seed Jam for this sweet and savoury combination.

8. Baba Ganoush + Sprouts

Made with roasted eggplant, tahini, olive oil and seasonings, baba ganoush is easy to find in just about every grocery store. It’s a great alternative to hummus, especially for those who can’t tolerate chickpeas, and topped with fresh sprouts is a great way to increase your intake of leafy greens.

9. Pecan Butter + Sliced Apple

Although pecan butter is my personal favourite, apple on toast works well with just about any nut butter you like, be it peanut, almond or cashew. For the best results, be sure to cut your apples nice and thin so you can easily slice through them on every bite.

10. Tomato + Balsamic + Sea Salt

This combination may seem simple, but if you’ve got really fresh seasonal tomatoes the simplicity of this toast topping is what makes it so incredible. However, if your tomatoes are not quite as ripe as you would like them to be a little spread of homemade mayo or creamy goat cheese goes a long way.

11. Mushrooms + Garlic + Thyme

Although this combination requires a little cooking, it’s totally worth the effort. Simply cook sliced mushrooms in a pan with oil, minced garlic and thyme, and top on toast with a sprinkle of sea salt for some rich and earthy eats.

12. Avocado + Fresh Salsa + Coriander

Think of this combination as an Italian bruschetta with a Mexican flare; creamy avocado, fresh salsa or pico de galo, and a generous sprinkle of chopped coriander help to take these toast toppings from good to great.

How to Read Food Label Health Claims

Published on March 15, 2018 by Stephanie Kay

Like it or not, food has become a victim of fads and trends with food manufacturers jumping on the bandwagon whenever they see fit. With claims such as “low in calories”, “all-natural” and “source of probiotics” plastered on food products at all ends of the spectrum, ranging from water to granola bars, it can be overwhelming to decipher which are valid and which are irrelevant. With more and more people becoming health conscious, it is important to understand the meaning behind these buzzwords to ensure we are not duped into buying “health” foods that aren’t so healthy after all. So, here is a guide to food label health claims to help you decode the marketing jargon, avoid the gimmicks, and ensure you are getting the healthiest options no matter what you are buying.

What do food label claims really mean?

Terms like “all-natural”, “organic, “gluten-free” and “source of fiber” are on just about every product that lines the grocery store aisle, but what exactly do they mean? And are they really important? Here is a quick guide to nutrition food label health claims so you know exactly what’s relevant and what’s not.

All-Natural

Although this might seem confusing, just because something is labeled all-natural, does not mean it deserves a spot in your grocery cart. According to Health Canada, the terms natural, nature, or nature’s way are said not to contain, or to ever have contained, an added vitamin, mineral, nutrient, artificial flavoring agent, or food additive. Albeit this may seem like a good thing, just because a product is “all-natural” does not mean it is healthy. For instance, Ginger Ale is made with 100% natural flavor, however, with the added high fructose corn syrup, I would suggest steering clear of it. The best way to know if a product claiming to be “all-natural” is a healthy choice is merely to read the ingredients list to see what else it contains.

Fat-Free

I’ve said it before, and I’ll say it again, fat-free does not mean healthy. In fact, I would argue that fat, specifically from whole foods, is an important part of a healthy diet and should not be avoided. Fat provides nutritional value, in the form of fat-soluble vitamins A, D, E, and K, helps to balance our blood sugar, keeps us fuller longer, and also gives food flavor. Not only is fat beneficial, but the absence of fat in whole foods typically means the addition of something else. When it comes to processed foods, such as salad dressings or yogurt, the absence of fat typically leads to the addition of sugar. Once you understand the important benefits of fats present in whole foods, you can stop fearing it, and ignore the fat-free, low-fat or zero-fat health claims because I can assure you they are not necessary.

Fortified With

You’ve probably seen a food product with health claims thanks to a specific vitamin or mineral. Fortification is a process by which vitamins, minerals, and nutrients are added to a specific food product. In Canada, certain processed foods must be fortified with specific vitamins or minerals, however, once you take a look at the list you’ll quickly notice that all of the foods with mandatory fortification are processed foods. It is important to understand that just because a food is fortified with a specific nutrient does not mean you will absorb it the same way. Many experts would argue that the body does not absorb foods with fortified nutrients the same way it does naturally occurring nutrients in whole foods. A simple example of this would be non-fat dairy products fortified with vitamin D; the milk has been processed to remove the fat, but vitamin D is a fat-soluble vitamin so you will not benefit from it to the same degree. The best way to know if a product has been fortified with a specific vitamin or mineral is to read the ingredients list to see if it is listed.

Gluten-Free

Gluten refers to the proteins found in certain cereal grains’ endosperm, commonly found in wheat, as well as barley, rye, spelt, and triticale. In addition to whole foods, gluten is often used as an additive in many processed foods such as sausages, sauces, soups, and veggie burgers. Gluten is intolerable for individuals with Celiac disease, and can also cause digestive upset for other individuals. However, just because a product is labeled “gluten-free” does not make it healthy! Processed foods are processed foods whether they contain gluten or not, so just because you are buying gluten-free crackers, muffins or cookies does not mean that you are doing yourself any favors. These types of processed foods still contain refined sugars and vegetable oils, making them a less-than-ideal choice. Implementing a gluten-free diet in the most beneficial way means removing all processed foods, and when you need to use grains, opting for properly prepared whole grains that do not contain gluten in the first place.

High in Protein

For the past 10-20 years, protein has been the superstar macronutrient said to be the solution to weight loss and muscle mass. Albeit protein is an important macronutrient in our diet, in addition to carbohydrates and fat, just because something is high in protein does not mean it is always a good choice. For instance, this popular protein peanut butter and chocolate granola contain 10 grams of protein per serving, however, it also contains 15 grams of sugar from sugar, dextrose, tapioca syrup, and refiner’s syrup, as well as a laundry list of ingredients. If you are looking to add protein to your diet, that’s fine, but you are better off focusing on whole food sources of protein, such as meat and seafood, or planted-based sources such as beans and lentils, and avoiding processed carbohydrate-based foods with added protein.

Low-Calorie

Thinking that all calories are created equal is like thinking that a golf cart is like a Rolls Royce just because they both drive. Although a calorie does measure the total amount of energy in a food, the source of the calories is what determines how beneficial they are, or aren’t. For instance, if you compare a 100-calorie pack of Oreos to a 100-calorie handful of almonds there is a dramatic difference in their nutritional value and how they will support the function of your body. The purpose of eating is not to avoid calories, but rather, it is to seek nutrients. Processed food is processed food no matter how many calories are in it.

Low in Cholesterol

To consider this claim, we need to do a little bit of a review. Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body’s cells. Cholesterol is an important part of a healthy body, as it is produced by the liver and has many roles in the body including building cell membranes, and hormone function and much of your brain is made up of cholesterol. Cholesterol also metabolizes all of the fat-soluble vitamins such as vitamins A, D, E, and K, which are essential for health. Animal food sources, such as eggs or butter, are natural sources of cholesterol, however, research has not demonstrated a link between these foods and increased danger for heart disease. Rather, processed foods high in trans fast, sugar, or deep-fried foods in vegetable oils are said to have negative health impacts. Therefore, just because a product claims to be “low in cholesterol” does not mean it is a healthy choice, it always comes down to what other ingredients the product contains, such as added sugars, vegetable oils, or preservatives. Don’t shoot the messenger, but your Cheerios or Special K are likely doing you little to no favors in the cholesterol-lowering department if the rest of your diet isn’t in check.

Low in Sodium

Generally speaking, this health claim is beneficial. Although there are different definitions for sodium-free, low in sodium, and reduced in sodium, avoiding refined salt is recommended. That is not to say that all forms of salt are to be avoided, in fact, some are beneficial, however refined sodium in processed foods has many negative impacts. Ideally, opt for whole foods, as they don’t contain added sodium, and season your cooking with natural sea salt as needed to help control your sodium levels.

Made with Real Fruit

I hate to point out of obvious, but the only thing “made with real fruit” is real fruit. Apples, oranges, bananas, and any other fruit you can think of. Although the claim “made with real fruit” does mean that the named ingredient is present in the food, it does not dictate the type (i.e. – frozen powdered, ground, concentrated, etc..) nor does it dictate how much real fruit is actually present in the product. Therefore you will often find this claim on processed food products such as fruit snacks, granola bars, cereals, and juice that actually contain very little real fruit. For instance, although these strawberry kiwi popsicles are “made with real fruit”, they also contain sugar and glucose as ingredients, and a whopping 23 grams of sugar per bar, which is equivalent to one serving of chocolate ice cream. The only way to determine if a food with “made with real fruit” health claims is a good option or not is to read the ingredients list to see what else it contains.

Multigrain

The terms multigrain, 7-grain, 12-grain, or any other combination of grains may seem like a better option, but these nutrition buzzwords are in fact irrelevant. The term multigrain suggests that the bread, cracker, or grain product was made of flour from multiple types of grains, such as wheat, spelt, rye and/or barley, but it does not specify the quality or type of flour used. Although these products might be made with multiple types of grains, making it a multi-grain product, if all of the grain flours are refined and/or bleached flours it is a moot point. Instead, opt for whole grain, sprouted grain, or sourdough options to ensure you are getting a superior quality product.

Organic

Organic production does not permit the use of synthetic pesticides or synthetic fertilizers, genetically modified organisms, or growth hormones for animals that produce meat, poultry, eggs, and dairy products. Generally speaking, opting for organic is a good choice, however just because something is organic does not mean it is always a healthy choice. I hate to break it to you, but organic boxed mac n’ cheese is still boxed mac n’ cheese. Yes, perhaps the wheat used to make the noodles was organic, and the dairy used to make the ice cream was organic, but please be mindful of the food itself.

Source of Omega-3

Technically speaking, in Canada food manufacturers can not make health claims based on the presence of omega-3 fatty acids in foods, however, they can indicate that foods are a “source of omega-3”. Omega-3s are a class of polyunsaturated fatty acids, that contain what are called “double bonds”; special connections that make them more flexible and interactive as fatty acids. For general health, it is recommended to eat a well-balanced diet of omega-3 and omega-6 fatty acids, however, given the standard North American diet has become very high in omega-6 fatty acids, specifically from vegetable oils, omega-3 fatty acids have become of greater importance. Unfortunately, in some cases, food manufacturers will push the envelope on products that contain even the smallest percentage of omega-3 fatty acids. For example, highly processed foods such as margarine will suggest they are a source of omega-3 fatty acids when in fact they contain more omega-6 fatty acids and/or very few omega-3 fatty acids. If you are looking to add more omega-3s to your diet you are best to simply opt for whole food sources such as sardines, salmon, walnuts, grass-fed beef, or flaxseeds.

Source of Probiotics

Probiotics are live bacteria and yeast that are beneficial for our health. Probiotics, or our gut bacteria, make up our body’s microbiome which has many important influences on the body. In fact, research continues to show how incredibly interconnected our bodies are to our microbiome, some research even considers our microbiome an organ itself. Probiotics are naturally made via fermentation, and it is important to note that probiotics are not a new concept. Throughout history, cultures have produced and consumed at least one form of fermented food in their diet, as fermentation was a form of preservation long before refrigeration. Opting for whole food sources of probiotics such as sauerkraut, kimchi, fermented vegetables, tempeh or cultured dairy is beneficial to the diet. However, unfortunately, as our understanding of the importance of probiotics grows, so does their use as a nutrition buzzword on processed foods, yogurt is one of the biggest offenders. If you want to ensure you are actually getting true probiotic cultures and not just health claims, ensure you know what to look for on the label.

Made with Sprouted Grains

The term sprouted refers to the way the grains were prepared before the flour and product were made. Sprouted grain bread is made from whole grains that have been allowed to sprout (or germinate), before being milled into flour. Sprouted grains are by necessity whole grains since you can not sprout refined flour. The sprouting process helps to eliminate anti-nutrients and makes the grains more easily digested when consumed. Generally speaking, sprouted grain bread will be a better choice than conventional whole-grain bread, next to real sourdough bread. However, please keep in mind whether you are buying sprouted grain bread, crackers, or cereals, be sure to read the ingredients list to see what the product actually contains as the addition of refined vegetable oils or sugar can make sprouted grain products a less ideal choice and nothing more than compelling health claims.

Source of Fibre

If you walk down a cereal or granola bar aisle, you have certainly seen the claim ‘good source of fiber’ on many boxed foods, and for decades fiber has been touted as an essential component of a healthy diet. Yes, fiber is undoubtedly an important part of a healthy diet, however just because your cereal or granola bar claim to be a “source of fiber” it does not immediately make them a healthy choice. For example, this incredibly popular fiber-rich granola bar is made with 43 ingredients (43!!), and 9 grams of sugar, and the first ingredient listed is glucose-fructose, a code word for high fructose corn syrup. The only reason this granola bar contains enough fiber to make health claims is that it has added chicory root extract (inulin fiber) listed as an ingredient. If you truly want to add fiber to your diet, avoid processed foods with added fiber, and opt for whole foods such as vegetables, legumes or whole grains with naturally occurring fiber.

Made with Whole Grains

A grain of wheat in its natural form contains three edible parts; the germ, endosperm, and bran. Each layer contains different integral nutritional components of the grain; the germ contains B vitamins, some protein, and minerals; the endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals; and the bran layer contains antioxidants, B vitamins, and ﬁber. When a grain of wheat is made into flour it can be done one of two ways; by grinding the whole grain, all parts intact, to make whole wheat flour or by removing the bran and germ to make refined wheat flour. Because the bran and the germ contain most of the integral nutrition components of the whole grain, many of the vitamins, minerals, and phytonutrients are lost in the process of many refined flours. If you are opting for grain products, whole grain options are generally superior, however, always read the ingredients list because the additional ingredients will determine whether it is a good choice or not.

The Bottom Line

At the end of the day, the only way to know if a food is a good option or not is to read the ingredients list. Food manufacturers can stretch the evidence to their benefit and litter packaging with health claims, so reading the ingredients list is the best tool at your disposal. Remember, ingredients are listed in descending order by weight so pay attention to the first ingredients listed so you know exactly what you are getting and can make an informed decision.

Super Seed Brittle

Published on March 12, 2018 by Stephanie Kay

Loaded with pumpkin seeds, chia seeds, sesame seeds, and a touch of honey, this super seed brittle is a fun and portable snack, and a great alternative to that oh-so-boring trail mix.

Healthy Seed Brittle

For years, nuts were my go-to snack; almonds, almonds and more almonds. I would literally buy them by the bunch load and when I got sick of almonds, I would mix things up and opt for walnuts or pecans instead. Although nuts are a great choice, I actually think seeds are heavily underrated! Not only are they incredibly nutritious, but they are rather inexpensive as well. Pumpkin seeds and sunflower seeds make a great snack on their own (especially when they are roasted with a little sea salt!) or a great addition to oatmeal and salads, or when you are feeling extra fancy, you can take things to the next level with a delicious seed brittle!

This super seed brittle is very simple to prepare and stores well in the freezer for weeks to come. So just whip up a batch and you’ll have healthy grab-and-go snacks every time you need one.

Super Seed Brittle

Author: Stephanie Kay

This seed brittle recipe uses a combination of pumpkin, chia and sesame seeds, however, if you wanted to use sunflower or hemp seeds they would work just as well, just be sure to use the same total volume of seeds.

Author: Stephanie Kay
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 12 servings 1x
Category: Snacks
Method: By Hand
Cuisine: American

Ingredients

1/4 cup chia seeds
1 cup pumpkin seeds
1/2 cup sesame seeds
1/2 cups raisins
1/2 cup shredded coconut
1 teaspoon cinnamon
1/4 teaspoon sea salt
1 teaspoon vanilla extract
2 tablespoons coconut oil, melted
1/2 cup honey

Instructions

Preheat oven to 325°F and line a rimmed baking sheet with parchment paper.
In a large mixing bowl, add all of the dry ingredients; chia seeds, pumpkin seeds, sesame seeds, raisins, shredded coconut, cinnamon, and sea salt. Stir well to combine.
In a separate small bowl, combine all of the wet ingredients; coconut oil, honey and vanilla extract.
Slowly drizzle wet ingredients into the dry ingredients, stirring to ensure everything is evenly coated and the seed mixture is sticky and begins to form into a bit of a ball.
Transfer the seed mixture to the baking sheet. Using your hands, evenly spread out seed mixture on the baking sheet until it is about 1/4″ thick. It should be sticky enough but you may need to use your hands to encourage it to stick together a little.
Transfer to the oven and bake for 20-25 minutes until golden, keeping a close eye to ensure it does not burn.
Remove from the oven and allow to cool completely before breaking it apart, it will still be soft when it comes out of the oven. Once cooled, crack or cut into pieces using a large knife. You can store the seed brittle in an air-tight container for 2-3 day, or I personally like to keep mine in the freezer to keep it extra crispy and crunchy.
Enjoy!

Nutrition

Serving Size: 1 serving
Calories: 220 calories
Sugar: 18 grams
Fat: 13 grams
Carbohydrates: 24 grams
Fiber: 4 grams
Protein: 5 grams

Why Weight Loss Isn’t Your Goal

Published on March 1, 2018 by Stephanie Kay

Weight loss is hands down the most common goal in the health and fitness industry, and if I was to venture a guess, I would say it is the least achieved goal as well. Sounds weird, right? If so many people have a goal of losing weight, why is it that so many people aren’t actually achieving it? I think the answer to this question is layered, and there are many pieces to this puzzle, but I do think that one of the biggest pieces to the puzzle is the actual goal itself.

Weight Loss is Not the Goal

As a culture, we are obsessed with weight loss; it’s discussed in commercials, magazines, movies, news, and groups of friends everywhere. Whether it’s just to lose those “last 10 pounds” or a more extreme goal to lose hundreds of pounds, people are constantly creating weight loss goals for themselves. When I work with people individually one of the first things we talk about is their goals, and although different people have different goals, I would argue that more than 90% of people include the goal of weight loss.

When we talk about goal setting, we are often taught to ensure that they are realistic, measurable, and time-bound. Using that thought process, a weight loss goal seems like a great goal, right? “My goal is to lose X pounds by X date.” To me, the issue with this logic is that weight loss goals completely ignore the how. In fact, the conventional school of thought would have you think the how is easy. Implement this meal plan. Do this bootcamp. Drink this juice cleanse. Eat these chia seeds. But the harsh reality is that weight loss is not a goal, it is merely a positive side effect of good health.

Think of it like this; if you subscribe to the idea that weight loss is a goal, then you also have to subscribe to the idea that weight gain is a goal. Most people did not work towards a goal of gaining the 10, 20, or 40 pounds they are trying to lose, it probably just happened over time. Different people gain weight for different reasons (specific medical conditions aside), be it life events, stress, eating the wrong foods, or lack of exercise. Albeit in all cases, it is rare that people gained weight because they had a goal to gain it, so they likely won’t lose weight just because they have a goal to lose it.

Weight loss, much like weight gain, is a sum of the lifestyle habits you create for yourself. True weight loss, true sustainable long-term weight loss, does not occur quickly, the same weight gain does not occur quickly. It occurs over time, at a steady rate. True weight loss is an accumulation of positive lifestyle habits and changes, the same way weight gain is impacted by an accumulation of negative habits. Although many of us think weight loss occurs the way it does on The Biggest Loser, that is not the case. If you truly want to lose weight, you need to look at the big picture. What am I doing on a day-to-day, week-to-week, and month-to-month basis to help me reach my goal? It is the small day-to-day choices like opting for a salad instead of fries, cutting sugar out of your coffee, and packing your lunch that add up to big changes to help you lose weight. Anyone can go on a 3-day juice cleanse or 2-week crash diet, but these efforts are short-sighted and don’t focus on long-term health. If you really want to lose weight, your goal should be to seek health and create a healthy lifestyle, not solely focus on a number on a scale. The reason this works is that when you focus on making choices that promote health, you WILL lose weight. I have seen this with myself, and time and time again with clients, which is why I know it works.

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Weight loss is a positive side effect of eating well and living a healthy lifestyle,

so if you focus on those things the weight loss will come.

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Figure Out Your Why

If you truly want to lose weight, you need to understand why you are doing this. Aside from your weight, what other goals can you set for yourself? What is your energy like? What is your mood like? Are you happy? Are you inspired? Do you want to have the stamina to play with your kids? Do you have energy after work or do you need to lie on the couch? Do you feel comfortable in your own skin when you walk down the street? Do you make yourself a priority? You need to understand that although these goals may seem like fluff, they are the real goals. Weight loss is a positive side effect of eating well and living a healthy lifestyle, so if you focus on those things the weight loss will come.

Weight Loss Goals don’t Need to be Isolated

People often look at their health goals as individual goals. I want to lose weight. I want better skin. I want more energy. I want better digestion. What many people fail to recognize is that although your body is made up of many systems, it is ONE system. People will ask me if they can improve their energy and lose weight at the same time, or lose weight and improve their skin at the same time. I’m always a little perplexed by these questions because the answer seems so obvious to me: of course. The reality is when the body works optimally, all of the systems work optimally.

Weight Loss is Not Time-Bound

When you set a goal to lose weight by a specific date, you are setting yourself up for failure. Why? Because living a healthy lifestyle is not time-bound. People will look at the process like “I just need to do this and eat this way until I reach my goal weight, and then I can go back to what I was doing” – wrong. Although the objective is to reach a goal weight, once you reach it the job is not done. The real work is in the maintenance phase, which is why focusing on the habits you need to achieve this goal is far more important than the goal itself. Once you reach your weight loss goal, you will need to keep doing the same thing, or similar things, to what helped get you there. Anyone can go from zero to hero and follow a strict diet to lose weight in a short amount of time, so many people have already done this, but then what happens? We let go a little, go back to our old habits, and the weight comes back on. If you had to drink water and eat vegetables to get to your weight loss goal, you can’t go back to your soda and chips once you achieve it, you’re going to have to keep drinking water and eating vegetables to stay there.

The Goal is the Process

If you truly want to lose weight and maintain weight loss, what you need to understand is that the goal is the process. The actual goal of weight loss is not the number on the scale, it is the process of getting there. The real goal is to create habits that you enjoy and that you can maintain. Hate kale? Cool, don’t eat it. Think smoothies are dumb? Great, have eggs instead. If you can focus on changing your habits and creating ones that work for you and your lifestyle, then your goal of weight loss will come much easier, and the process will be far more enjoyable.

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If you want to lose weight you have to be open to the idea of change,

get out of your own way and be willing to fail.

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And, I hate to break it to you but this process will probably be hard. If you don’t understand food or nutrition, well you are going to have to learn. If you don’t know how to cook, you are going to have to try. Anyone can follow a 4-week plan blindly, lose weight and not learn a damn thing, but what do you think will happen afterward? If changing your habits was easy then weight loss would be easy, and millions of people wouldn’t have this same goal every single year. If you want to lose weight you have to be open to the idea of change, get out of your own way, and be willing to fail. Sustainable weight loss is not a linear path, there will be up and downs in your progress and on the scale. You can’t hide in a bubble or lock yourself up for a year just because you want to lose weight, life goes on. The office snacks, the weekend, the takeout, the parties, and your favorite treats are not going anywhere, so you are going to need to learn how to work with them. If you “hate vegetables”, “don’t eat leftovers” or “can’t cook” you’re going to need to suck it up and figure it out. I’m not saying that will be easy (if it was I wouldn’t be writing this post) but you’ve got to get out of your own way and give yourself room to expand, learn and grow. When I work with people individually once we get the foundational nutrition information out of the way, the ongoing conversation is often no longer about food but a deeper discussion about themselves as a person. How did you get here? What is holding you back? Where else does this come up in your life? Shit really starts to get real when you want to lose weight, in fact, sometimes it gets ugly, but if you put in the work it gets better. The better it gets, the easier it gets, and the easier it gets, the better it gets.

So my point in all of this is to say that if your goal is to lose weight, that’s fine, but you need to dig deeper and come up with other goals too. You need to build habits, focus on the process, and your how and why for doing it. I know it would be ideal to lose 10 pounds overnight, but that’s just not the way it works. You need to make yourself a priority and focus on making your health a priority because that is the true secret to weight loss.

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Homemade Hummus: Three Ways

Published on February 26, 2018 by Stephanie Kay

Homemade Hummus

The perfect dip, homemade hummus is quick and easy to prepare; just a few ingredients into a blender and you’ve got a healthy ready-made snack. Plus, once you’ve got the classic recipe down the flavor options are endless, in fact, you can make it (at least) three ways.

Truth be told, I don’t make my own homemade hummus that often, but when I do I always wish I did it more. Since hummus is so easy to find in the grocery store and often made with great ingredients, it is one of those simple snack ideas you can buy at the store to help cut down on prep time. However, if you’ve got the right ingredients on hand, homemade hummus can be whipped together in no time at all. The thing I love most about making homemade hummus is how versatile it is; once you’ve got the basic version down you can essentially add any ingredients you like to create a completely new flavor. This homemade hummus recipe makes a classic version, as well as a roasted red pepper and za’atar spice hummus with only a few extra ingredients, however, feel free to experiment with whatever you have on hand.