I don’t know about you, but I am so fed up with fad diets. I’m fed up with hearing about the latest fad diet, that I can “lose 7 pounds in 7 days” and I’m fed up with arguing over which diet is better. The reality is, there is no better diet, there is no best diet, and there is no perfect diet. It just doesn’t exist. Humans are all different, biochemically unique, and have different needs. We are of different ages and genders, with different heights, weights, and backgrounds. We have different interests, activity levels, and health goals. So, to think that there is one “perfect” diet that will work for everyone is simplistic at best. In truth, the perfect diet is simply the one that you enjoy, makes you feel your best, and that you can maintain for the long term.

 

The truth is, anyone can follow a 2-week detox or complete a 4-week challenge, that’s easy, but keeping healthy habits for the long term is the hard part. It’s easy to swing the pendulum from one extreme to the other, eating nothing but leafy greens only to fall face-first into a tub of ice cream, but what is hard is keeping healthy habits going for days, weeks, months, and years to come long afterward. To me, it’s more important to look at the big picture and there is a big difference between what a healthy diet looks like on paper vs. what it looks like in real life. If you want to keep things going for the long term you’ve got to be adaptable, you’ve got to be resourceful, and most importantly, you’ve got to be kind to yourself.

How to Create a Healthy Diet

1. Drop the Idea of “Perfect”

When it comes to real life, there is no perfect. There is no perfect job, perfect family, perfect body, or perfect diet. You will not eat perfectly every day, you will not eat perfectly balanced meals every day, at the perfect time of day, with the perfect person, or in the perfect setting. Not only is “perfect” not a thing, but it’s not even realistic to think that you could do things perfectly if it was. Some days you will make a homemade dinner from scratch and other days you will eat a bowl of cereal for dinner. Some days you will eat at the dinner table with family and other days you will eat alone in your car rushing to get to your next meeting. Some days you will eat a perfectly balanced meal and other days you will eat a spoonful of peanut butter, whatever you can find in the fridge, and just call it a day. Look, it happens, it’s not bad, it’s real, and the reality is that you can do ALL of these things and still be eating a healthy diet. It’s not about one isolated meal, one isolated dish, or one isolated incident, it is about the cumulative things that you do throughout the days, weeks, months, and years.

2. Be Open to Failure

Regardless of where you are in your health journey, or what you are looking to accomplish, you need to be open to the idea that things are not always going to go the way you want them to. The only way to learn is by doing. You likely didn’t nail walking the first time you tried or riding a bike or your favorite hobby, you likely learned from trying and failing and trying again. Unfortunately, so many people are afraid to fail that it stops them from even trying in the first place. You may have to make 10 recipes before one turns out, and you may have to try different eating styles before you find one that works for you, and that is ok, in fact, it’s necessary. The only way to figure out what works best for you is to try different things, there are no shortcuts, and there is no shame in it. Anyone who has experienced success in any way, shape, or form knows that there are bumps in the road along the way, but without the bumps, success does not exist. Success is a slow road, not a quick fix, and the actual journey is a far more valuable lesson than reaching the goal.

3. Have a Handful of Real Food Recipes

I truly believe that one of the biggest secrets to eating well for the long term is the ability to cook. I certainly don’t think that people need to be the next Masterchef in order to eat well (I am certainly not), but a few basic skills in the kitchen will make things a whole lot easier. A baked chicken breast and steamed broccoli is certainly a healthy option, but how long can you eat that before it gets boring? With only a handful of basic recipes, you can take something really simple and make it taste really good, which makes the process of eating well so much more enjoyable. You don’t need all the tools in your toolkit to get started, you just need a few.

4. Learn to Differentiate Hunger from Craving

Ouffffff, this one is a lot easier said than done, but it needs to be said. We all intuitively know what to eat; we know that vegetables are healthy, we know to drink water, and we know to limit junk food. So, if we already know this, why do we still make the decisions that we do? Feelings. Food is SO powerful. Food not only causes a physical response in our body, but it causes an emotional response too.  We seek comfort in food, so we often reach for it in times of need, stress, sadness, fear, and happiness, and although there is certainly a time and a place for eating during those moments, too much of a good thing can also be a bad thing. One of the most difficult parts of eating well consistently is identifying these triggers, patterns, and connections in ourselves. Are you eating because you are actually hungry, or are you just bored? Are you snacking because you need to, or because you are stressed out? Humans are wired to eat and when food is around all of the time (the way it is now), we often end up eating out of habit, ritual, boredom, and feeling. It is important to understand that there is a big difference between being truly hungry and emotional hunger, however, if you can learn to identify the difference it’s a complete game-changer. This takes time, and practice, and more time, and more practice, but it is worth it. You need to pay attention, take a look at yourself and ask some hard-hitting questions. Am I actually hungry? What am I feeling? Why am I feeling this? How else can I resolve it? It’s rough, honestly, but if you do the work it pays off tenfold. Keep a food journal, track what you eat, track how you feel, and try to make the connections, because once you do you can take control.

5. Create Habits that YOU Enjoy

If you want to create a healthy lifestyle that works for real life and lasts for the long term you need to create habits that you actually enjoy. I want people to find what works for them, not what I or someone else tells them works for them.  If you hate kale, don’t eat it. If you can’t stand smoothies, don’t drink them. Like broccoli? Cool, eat more of that. Like soup for lunch? Cool, do more of that. Sure, I share recipes and meal plans on my website and in my programs, but they are provided for ideas and inspiration, not for people to follow blindly. Changing your eating habits is hard, requires consistency, and takes time, so if you want them to stick, you need to create ones that you actually enjoy.

The Bottom Line

People who have success with their eating habits have found a plan that works for them, not someone else. You need to be kind to yourself, realize that you won’t do things “perfectly” all of the time, and realize that is important to experience bumps in the road and learn the lessons from them. Creating a healthy diet that works in the real world actually involves treats and indulgences and highs and lows. It is a continual journey that doesn’t end, you need to keep working at things, keep learning, and keep trying new things. In truth, learning to eat a healthy diet is not an end goal, the goal is the journey.

If you lived through the 80s, 90s, or early 2000s, the idea of cooking bone-in, not to mention skin-on, meat probably makes your head spin. Over the past few decades, bone-in meat has been portrayed as unhealthy as we have been encouraged to opt for lean cuts of meat for optimal health, forcing people to reach for boneless and skinless chicken breasts, pork tenderloin, and boneless steaks such as striploin or filet mignon. Fast forward to 2019 when bone broth is all the rage, saturated fat is no longer a dietary evil, and cholesterol is known for its health benefits, and yet many people are still hesitant to eat bone-in meat. Although cooking with bone-in meat may seem complicated, it truly is not, and the benefits of doing so far outweigh any drawbacks. So, in order to help get you started, here are 5 simple reasons why you should eat bone-in meat.

5 Reasons to Eat Meat with Bones

Can you eat bones? Are bones healthy? What’s the nutrition in bones? Here are 5 important health reasons to eat bone-in meat.

1. Bone-In Meat Provides More Micronutrients

Much like the meat that we eat, bones are living tissues and are therefore rich in vital micronutrients for our bodies. Bones themselves are rich sources of minerals, including calcium and phosphorus, sodium, and magnesium, as well as other important nutrients. In fact, it is these trace minerals that provide the oh-so-popular bone broth with its nutritional highlights; however, these same nutrients are accessible in bone-in cuts of meat. Bones contain bone marrow, a fatty substance that is extremely nutrient-dense and considered one of the original “superfoods”. Bone marrow is known to contain vitamin A, needed for healthy vision, a strong immune system, and cell health, and because vitamin A is not present in the meat itself, cooking meat with the bone-in helps to release these nutrients into the meat during the cooking process, amplifying its nutrient density.

2. Bone-In Meat Supports Gut Health

In addition to trace minerals, one of the biggest benefits of bones is their high concentration of collagen, gelatin, and glycine. These nutrients are important for gut health, as collagen can help to maintain the integrity of the gut lining, and gelatin helps to maintain the layer of mucus that keeps gut microbes away from the intestinal barrier. While helping to support our gut health, these nutrients play a role in the health of our immune system, as well as help to reduce chronic inflammation in the body. Slow-cooking bone-in meat in broths, soups, and stews can help to ensure we have access to these essential nutrients, and although they are becoming increasingly popular in supplement form (i.e. collagen powders), consuming them in their whole food version will always provide the most benefits.

3. Bone-In Meat Supports Sustainability

When it comes to eating meat, an important ethical argument can be made for eating the whole animal. Most of the meat cuts sold in grocery stores today are boneless for several reasons; 1) bones are heavy and more expensive to ship, 2) the (perceived) effort to cut, cook and carve bone-in meat, and 3) the (misinformed) emphasis on lean cuts of meat for health. Unfortunately, in doing so, we are discarding some of the most valuable cuts of the animal, and although it might be convenient to buy boneless meat, using bone-in meat actually helps to ensure that you are using more of the animal with less waste. It might take a little research, but there is a lot you can do with the ‘odd’ cuts of meat, including bones and organ meats, not to mention the many nutritional benefits you get from consuming them.

4. Bone-In Meat Adds Flavour

There is an old saying that says ”the nearer the bone, the sweeter the meat”. Not only do bones add nutritional value, but they add a ton of flavor to the cooking process as well! Bones are surrounded by fat, so as the bone heats the marrow its juices penetrate the meat and add a depth of flavor that does not exist with a boneless cut. Although bone-in cuts may take slightly longer to cook, it is well worth the wait as it creates a more succulent, flavourful, and juicy cut of meat.

5. Bone-In Meat Saves Money

A final and important benefit of bone-in meat is that, compared to boneless cuts, they are often less expensive, so opting for bone-in cuts can help maximize nutrition while minimizing costs. Because many people see bones as a nuisance, they will pay more for boneless cuts, which increases their price but helps to keep the cost of the bone-in cuts down. Therefore, opting for bone-in chicken thighs, chicken breasts, steak, and pork can help to provide more bang for your buck.

Smoothies are a great breakfast when you are on the go; however, if you are not using the right balance of ingredients, you can end up creating a big sugar bomb, making them a less-than-ideal choice. Of course, adding fruit and veggies to a smoothie is great, but adding protein to a smoothie is vital as it helps to balance your blood sugar, minimize your cravings, and keep you fueled and full for hours to come. Although protein powder is a simple way to add protein to a smoothie, it’s not everyone’s favorite, and it is essentially a form of processed food, opting for whole foods is always the best choice.  So, in order to help you create a well-balanced smoothie packed with protein, here are 11 ways that you can add protein to a smoothie that don’t involve protein powder at all!

How to Add Protein To Smoothies

Here are 11 different whole-food ways to add protein to smoothies.

1. Plain Yogurt

Yogurt, specifically plain yogurt, is a great way to add protein to a smoothie while giving it a rich and creamy texture at the same time. Whether it’s original, Greek, Balkan, or Icelandic, yogurt contains up to 10-15 grams of protein per cup which can help to increase the protein content of any shake. Regardless of what variety you chose, ensure that you are using real yogurt, made with whole milk and bacterial cultures, and be sure to opt for the plain and full-fat variety to help keep the overall sugar content down.

2. Hemp Seeds

Hemp seeds, also known as hemp hearts, are the soft seeds from the hemp plant that have a mild and nutty taste. Compared to chia and flax seeds, hemp seeds contain more protein gram per gram with 10 grams of protein per 3-tablespoon serving. In addition to being a source of plant-based protein, hemp seeds are a natural source of omega-3 fatty acids and, thanks to their soft texture, can easily be blended into any shake without even knowing they are there.

3. Almond Butter

Although peanut butter is the fan favorite, almond butter provides almost the same amount of protein per serving at roughly 4 grams of protein per tablespoon. Not only do a couple of tablespoons provide some much-needed protein, but they also provide great flavor and some healthy fat, which helps to create a well-balanced smoothie. However, if almond butter is not your thing, you can also use cashew, walnut, or pecan butter, although they won’t provide as much protein per serving; every little bit counts.

4. Chia Seeds

Similar to hemp seeds, a few spoonfuls of chia seeds can help add more protein to a smoothie. Every tablespoon of chia seeds contains 2 grams of protein, in addition to omega-3 fatty acids and 4 grams of beneficial fiber. Although chia seeds don’t contain a ton of protein on their own, they can easily be paired with another source of protein to help give a smoothie a little boost.

5. Milk

For those who tolerate dairy, using whole milk in a smoothie is an easy way to increase the overall protein content. One cup of whole milk contains 9 grams of protein, compared to almond milk, which contains 1 gram per cup, and coconut milk, which contains less than 1 gram per cup. Of course, it is important that you tolerate dairy well and that you opt for unflavoured versions; however, cow’s milk can be a great choice and is a great way to add protein to a smoothie.

6. Pumpkin Seeds

If you’ve got a high-powered blender, pumpkin seeds can help to add a little boost of protein to any morning shake. Next to hemp seeds, pumpkin seeds lead the seed family in protein content as they contain 9 grams of protein per 3 tablespoons, as well as a high mineral content from manganese, zinc, and iron. However, if your blender is not strong enough to grind pumpkin seeds you can simply use pumpkin seed butter instead.

7. Peanut Butter

There is a good chance this is already a go-to ingredient in a lot of smoothies, so this is a friendly reminder that peanut butter contains 4 grams of protein for every 1 tablespoon serving. When buying peanut butter, be sure to opt for natural versions, made with only nuts and/or salt, as the conventional versions are really more of a peanut-butter-flavored-icing once you consider all of the added sugars and refined oils that are included.

8. Silken Tofu

For those following a vegetarian diet or who are unable to eat dairy, tofu is a great way to add protein to a smoothie and create a velvety texture at the same time. Although it may sound a little odd, tofu is a great source of plant-based protein and the soft varieties blend up like a charm. Depending on the brand and firmness that you buy, tofu averages about 8 grams of protein per 100-gram serving, and it is a great way to put the leftover scraps from dinner to good use.

9. Flax Seeds

Similar to chia seeds, flax seeds don’t provide a ton of protein per serving, however, every little bit counts. One tablespoon of flax seeds provides 2 grams of protein, as well as essential omega-3 fatty acids. Like all nuts and seeds, flax seeds can help to add a little boost of protein and some healthy fats to create a balanced meal but to really increase the protein intake ensure that you pair them with an additional source of protein in your shake.

10. Kefir

In case you have never heard of it, kefir is a fermented milk beverage that is similar to yogurt. While yogurt is made from the fermentation of bacteria in milk, kefir is a combination of bacteria and yeast fermentation and contains a higher amount of beneficial probiotics with a slightly more bitter taste. Much like yogurt, kefir can easily be blended into any smoothie, although it pairs best with berries, and provides up to 8 grams of protein per 1 cup. Cow’s milk kefir is the most well-known, but you can also find goat’s milk and sheep’s milk options in most grocery stores.

11. Sesame Seeds

In addition to hemp, pumpkin, chia, and flax, sesame seeds are an easy way to give a smoothie a little protein boost. At 2 grams of protein per tablespoon, they are relatively low in protein compared to other options, but they do come with the benefit of some added calcium, and opting for their butter version, also known as tahini, can help to provide a rich and creamy texture.

The Bottom Line

When it comes to adding protein to a smoothie, there are a ton of different options to choose from. Although opting for a protein powder is a quick fix, using a combination of whole-food options will always be the best choice. Depending on what flavor of smoothie you are making, you can opt for one, two, three, or more of the options listed above to suit your needs, but regardless of what you choose, always ensure that your smoothie is well-balanced with a source of carbohydrate, protein, and fat to keep you energized, fueled and full for hours to come.

If any food is vilified and confused in the world of nutrition, it is most definitely carbs. With low-carb diets rising in popularity, carbs said to be the sole cause of weight gain, and sugar the root of many health issues and diseases, it is no wonder that so many people are concerned about eating carbs! The truth is, not all carbs are bad, and many of the ones we think are “bad” are not as bad for us as we think.

 

When it comes to carbs, it’s all about quality and context. Although refined carbohydrates are most certainly something that you want to limit, there are some “bad” carbs that are actually good for you, and it is important to understand which ones and why so you can make an informed decision that works for you.

“Bad Carbs” that are Actually Healthy

It’s time to bust some myths, take back whole food, and discover why these “bad carbs” are nutritious and good for you.

1. White Potatoes

White potatoes are considered comfort food and they most certainly are, however, that does not make them bad for you. Potatoes are a whole food that grows in the dirt and have been eaten by various cultures for centuries. The concern people have with white potatoes is that they are high in carbohydrates and have a higher glycemic load than other vegetables which can trigger insulin and cause weight gain, but is it that simple? White potatoes are actually low in calories, a source of fiber, and rich in nutrients, so is it the potato itself we should be concerned about, or is it the way it is consumed? A boiled or baked potato on its own is certainly nothing to worry about, on the other hand, potatoes turned into deep-fried potato chips, French fries cooked in vegetable oil, or loaded baked potatoes with a dozen different toppings may be something to consider! In fact, although sweet potatoes are often considered “healthier” than white potatoes, white potatoes contain less sugar, more protein, and more vitamins and minerals than sweet potatoes which makes them both a healthy choice! It is important to understand that potatoes themselves are not the enemy, rather, it is the way that we consume them. So, when it comes to potatoes, opt for baked, boiled, or roasted potatoes, reach for different types, colors and sizes, and leave the processed and deep-fried versions for once in a while.

2. White Rice

Although brown rice is often considered healthier than white rice, that is not exactly the case. All grain kernels, including rice, are made up of three different parts; the fiber-dense bran, the nutrient-rich germ, and the starchy endosperm. Depending on what the grain will be used for, it can be consumed one of two ways: with all parts intact, or by removing the bran and germ so only the endosperm remains. Brown rice and white rice are actually one of the same, the only difference between them is that brown rice is a whole grain, as it contains the bran and germ, while white rice is only the endosperm. Because the bran and germ contain many nutrients, brown rice is often said to be healthier than white rice because it is more nutrient-dense, however, the bran and germ also contain many anti-nutrients. These anti-nutrients are present to protect the important nutrients in the grain, however, these anti-nutrients make it more difficult for our bodies to break down the brown rice. The phytates and phytic acid present in the brown rice not only make it difficult for our digestive tract to break them down, but can cause inflammation and damage to our digestive tracts over time if not properly prepared. In fact, this traditional wisdom and knowledge can be seen across Asian cultures which have predominately been consuming white rice as opposed to brown. So, when it comes to rice, both white rice and brown rice can be a healthy choice when properly prepared.

3. White Bread

The idea that white bread is unhealthy is actually misleading as it merely focuses on the color of the bread and not on the way the bread was made, which is truly the most important factor. When grains are properly prepared, by soaking, sprouting or fermenting, they are more easily digested and their nutrients are more available to us. The process of sprouting grains before creating a flour helps to neutralize the enzyme inhibitors and phytic acid in the grains, while the natural fermentation process used to make sourdough bread creates friendly bacteria which help to “pre-digest” the grains and reduces the presence of phytates. It is for these exact reasons that sourdough and sprouted grain bread are considered the healthiest bread options. Not to mention, the natural fermentation method of making sourdough bread only requires three basic ingredients; flour, water, and salt, and avoids all of the additives and preservatives found in processed white bread. The truth is, the difference in color is largely due to the type of flour that was used, which is only part of the equation. When it comes to bread, how the flour was made is actually more important than its color; a white flour that has been stone-ground from the endosperm is not the same as a bleached white flour which has been highly processed, and to make matters more confusing, there is actually a strain of wheat called white wheat which can be ground in its whole grain format to create white flour. So, although the color of the bread has some value it only tells part of the story!  When you are buying bread focus on the type of flour used and the way it was made; look for sourdough bread, sprouted grain bread, or whole grain bread made with a combination of high-quality flour, salt, and water, with minimal additives and preservatives.

4. Popcorn

Popcorn, much like white bread, is the perfect example of how food can be deemed “bad” based on the way it was made. Corn kernels themselves are not unhealthy, they are whole grains in their whole format, and compared to other grains are relatively low in phytic acid. What can make popcorn unhealthy is the way that it is made, specifically the fat used to cook it. Conventional popcorn, or the movie theatre stuff, is often made using vegetable oils which is actually what makes popcorn a less-than-ideal choice. Vegetable oils, such as canola oil, corn oil, soy oil, rapeseed oil, and safflower oil, are highly processed oils that contain a high amounts of polyunsaturated fatty acids (also known as PUFAs) which are highly unstable and oxidize very easily. The PUFAs found in vegetable oils are omega-6s, and although they are essential to human health, in excess they are dangerous and inflammatory to the body. So, popcorn on its own or cooked in a natural cooking fat, such as butter, and seasoned with sea salt is likely nothing to worry about, rather, it is the cooking oil, refined salts, toppings, and preservatives that you want to be mindful of.

5. Pasta

Mind blow, right? Pasta in and of itself is not unhealthy, much like bread, it’s all about the ingredients and how it was made. Depending on the variety, pasta is made of a combination of flour, eggs, water, and salt, and the quality of the flour used is, once again, the most important factor. Ideally, the grains used to make the flour should have been soaked, and the flour should be stone-ground and unbleached. Much like the fermentation process in bread making, the soaking of the grains helps to reduce the level of phytic acid present helping to make the pasta more easily digested when consumed. Although this is very difficult to determine in grocery stores if you are buying from a specialty shop or from a location that makes fresh pasta it is a great question to ask. However, if that is not an option, simply do your best to be mindful of how it is served; how much, and with what. Unfortunately, more often than not, pasta is served in excessively large portions with extra-rich sauces and toppings, simply providing us with more energy (calories) than we possibly need in one individual sitting.

The Bottom Line

Although all of these carbs can be considered real food and can, therefore, be considered healthy, they are not necessarily ideal for everyone all of the time.  For some, grains can be very damaging and inflammatory, and are therefore best to be avoided, while for others, in moderate amounts can be included in a healthy diet. When it comes to carbs it’s all about quality, quantity, and context, because even too much of a good thing can be a bad thing. Meals constantly packed with bread, potatoes, rice, and pasta can quickly add up, negatively impact blood sugar, and simply become too much sugar for one to bear. For someone concerned about weight loss, with disrupted blood sugar, or struggling with digestive issues, it is vital that you monitor the amount and type of carbohydrates that you are consuming. That does not make them “bad”, it simply comes down to the individual and their personal situation. So, although none of these foods are inherently unhealthy, it is important to consume them as part of a balanced diet, in their most natural forms, and in amounts that support your personal health goals.