Stephanie Kay Nutrition

Real Food for Real Life

Tuscan Potato Soup

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Made with potatoes, spicy sausage, and plenty of leafy greens, this Tuscan potato soup, inspired by zuppa Toscana, is a rich and warming one-pot meal that is perfect for meal prep or a simple weeknight dinner.

Tuscan Potato Soup (Zuppa Toscana)

Potatoes are such a confused food. In fact, for years I myself avoided potatoes. I had fully bought into the idea that potatoes were going to make me gain weight or make me unhealthy, and I could not have been more wrong. Looking back I honestly think it’s hilarious that I feared potatoes, I mean, just think about it; potatoes are a whole food, they come from the earth, they grow in the dirt, and humans have been eating them for thousands of years. Although for far too long we have been taught to fear carbohydrates, the reality is, not all carbohydrates are created equal, and food quality always trumps quantity.

Potatoes themselves are not only a great source of energy and nutrients (source in fiber, contain 45% of your daily vitamin C, and contain more potassium than a banana!), but they are naturally gluten-free and an incredibly versatile ingredient that can be used for breakfast, lunch and dinner alike. Of course, they are great baked, roasted or mashed, but when used in a soup or stew they help to give it a hearty bite and create a smooth and velvety texture when blended or puréed. But the best part? They are incredibly inexpensive! One humble bag of potatoes can easily make over a dozen meals while providing a ton nutritional bang for your buck.

When it comes to potatoes, there are so many different varieties, but regardless of what I’m in the mood for I always do my best to shop local and opt for homegrown PEI potatoes whenever I can. Doing so not only helps to ensure I am supporting local Canadian farmers, but I’m getting some of the best potatoes in the business! They may be small, but they account for 25% of the potatoes grown in Canada and their potatoes are the perfect ingredient to take any dish from good to great. Loaded with carbohydrates, protein, healthy fats, and plenty of greens, this Tuscan potato soup (or Zuppa Toscana) is a perfectly well-balanced meal you can enjoy for lunch or dinner any way of the week.

More Sausage Soup Recipes:

 

Nut & Seed Crackers

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These nut and seed crackers are super easy to make, even for the most amateur of cooks, and store really well so you will have healthy snacks for days to come. These crackers are crispy, crunchy, gluten-free, vegetarian, paleo, and everything cracker dreams are made of.

Seed Crackers with Almonds, Flax, Pumpkin and Sunflower Seeds

 

I don’t know about you, but crackers used to be my go-to snack. It didn’t matter what time of day it was, I was constantly reaching for crackers and cheese, crackers and hummus, or just a handful of crackers on their own. There is just something about the salty crunch of crackers that makes them oh-so-satisfying when hunger hits. Although there are hundreds of different types of crackers available on the market, unfortunately, many are made with added sugars, and vegetable oils, and are sources of refined carbs so they are not always an ideal choice. However, these days there are plenty of healthy crackers options available that are made with whole foods and minimal ingredients, including my personal favorite Mary’s Crackers. I just love the blend of nuts and seeds and herbs and spices in their crackers, so I figured; why not try making my own?!

Are Sugar Alcohols Healthy?

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Given the health concerns around the consumption of sugar, in recent years, sugar alcohols have risen in popularity. Low-sugar recipes and store-bought food items now call for and include xylitol, sorbitol, and other sugar alcohols as replacements for conventional sugar, given they provide the same sweet taste without the high-calorie content. However, given that the use of sugar alcohols is still relatively new, it does begs the question: are sugar alcohols healthy?

Are Sugar Alcohols Healthy?

What are sugar alcohols?

Sugar alcohols are a form of sugar replacement; however, they are not the same as artificial sweeteners. Sugar alcohols are a type of low-digestible carbohydrate, a category that also includes fiber and resistant starch, and occur naturally in many fruits. Sugar alcohols are also known as ‘polyols’, because they are hybrids of sugar and alcohol molecules. Sugar alcohols can easily be recognized by their -ol ending, and include xylitol, sorbitol, erythritol, mannitol, maltitol, and lactitol, just to name a few. Unlike artificial sweeteners, sugar alcohols are not completely calorie-free because they can be digested and absorbed by the body to some extent; however, they do contain far fewer calories than conventional sugar.

How Sugar Alcohols Are Made?

Although sugar alcohols may come from natural sources, they are not naturally occurring. It is important to understand that food must go through processing and refinement in order to create sugar alcohols. (I mean, there is no sugar alcohol tree or sugar alcohol plant.) Different sugar alcohols are made in different ways; however, most sugar alcohols found in stores are made from processed corn. Xylitol can be processed from birch wood waste; however, most on the market is made from corn; sorbitol can be made from fruit, but most is made from corn; erythritol is derived from corn; while mannitol is made via sugar hydrogenation, a process which rearranges the fructose molecule (also from corn) to sugar mannose.

The Glycemic Index of Sugar Alcohols

There are two primary reasons that sugar alcohols have risen in popularity: 1) their low-calorie content, and 2) their low glycemic index. The glycemic index, also known as GI, is a measure of how quickly foods raise blood sugar levels and their impact on insulin. Over-consumption of foods with a high glycemic index is linked to weight gain, obesity, and other metabolic health issues. For reference, white sugar has a glycemic index of 80, while maple syrup has a glycemic index of 54, and honey ranges anywhere between 35 and 58. Sugar alcohols rose in popularity because each of them has a very low glycemic index as compared to other sweeteners, xylitol, sorbitol, erythritol, and mannitol have glycemic indexes of 13, 9, 0, and 2 respectively. It is for this simple reason that sugar alcohols became ideal sweeteners for food manufacturers; they do not have the same known dangers of artificial sweeteners and enable manufacturers to list products as “sugar-free“, “low-calorie,” or “calorie-free”.

The Benefits of Sugar Alcohols

Given their low-calorie content and low glycemic index, sugar alcohols do have some benefits. The low caloric nature of these sweeteners makes them useful replacements for conventional sugar to support weight loss, while for individuals with diabetes, sugar alcohols are useful for sweetening foods or drinks without the negative impacts on blood sugar. However, as with all food, context and volume matter.

The Problems with Sugar Alcohols

The reality is, although sugar alcohols do have some benefits, the cons outweigh the pros. The primary concern with sugar alcohols is their negative impacts on gut health and digestion, especially when consumed in large amounts. Given that sugar alcohols are not naturally occurring sweeteners, without high levels of processing, they would not naturally come in contact with the human body. Sugar alcohols are FODMAPs and, for the most part, indigestible as they travel through the digestive tract relatively untouched to the large intestine, where they are metabolized by our gut bacteria. Once in the large intestine, sugar alcohols can pull excess water into the large intestine, which results in their partial breakdown. The un-metabolized portions then begin to ferment and “rot” creating the perfect environment for undesirable bacteria to thrive and grow. Therefore, sugar alcohols have the potential to disrupt the functioning of the lining of the gut, and their fermentation can cause gas and bloating. For these reasons, sugar alcohols have the potential to contribute to leaky gut and may decrease fat and nutrient absorption from other foods. The irony is that the individuals who could benefit from omitting sugar and the low-calorie nature of sugar alcohols (diabetic, obese, auto-immune issues, yeast issues, skin problems) are often individuals with highly impaired digestive health and gut bacteria in the first place.

The Bottom Line

Overall, sugar alcohols are certainly safer than artificial sweeteners, but that is not a ticket to use them in excess. At this point, there is very little evidence demonstrating the long-term health impacts of sugar alcohols, and, at the end of the day, they are a form of processed food. In limited amounts and used from time to time, sugar alcohols are probably not too harmful, but it is best to avoid using them in excess. With that said, if you are someone who suffers from digestive issues or impaired gut health, I would highly recommend avoiding them altogether. For most people, it is best to sweeten food naturally with whole-food sweeteners such as honey, maple syrup, or cane sugar, and simply consume them in moderate amounts.

Bacon & Egg Muffin Cups

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These bacon and egg muffin cups may take a little effort, but I think they are worth every bite. Ready in under 30 minutes, they can be eaten hot or cold and can easily be stored in an air-tight container in the fridge for days to come. Simply heat them gently in the microwave or oven in the morning and you’ll be out the door in no time.

Bacon & Egg Muffin Cups

Bacon and eggs are often considered more of a weekend breakfast but, in my opinion, you can (and should) eat them any day of the week. Although bacon and eggs both have a reputation for being “unhealthy” because they are rich in cholesterol and saturated fat, we now know that this is actually a good thing. Not only do both bacon and eggs provide nutritional benefits from their fat and cholesterol, but eating a breakfast high in fat and high in protein is an ideal way to help balance your blood sugar and manage your cravings throughout the day. Far too often people, especially women, opt for light or smaller breakfasts of yogurt, granola, or smoothies, only to find themselves hungry within hours and craving sugar all day long. Instead, it is best to eat more food less often by opting for something filling and satisfying that will keep you fuelled for hours to come.

More Meal Prep Breakfast Ideas:

 

 

Smoky Quinoa & Black Bean Stew

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This smoky quinoa and black bean stew is a hearty one-pot meal that is perfect for any winter weeknight dinner. This recipe is packed full of fiber and plant-based protein and keeps really well in the fridge and freezer making leftovers perfect for healthy lunches.

Black Bean Stew with Sweet Potatoes

 

I’m not sure why, but quinoa is one of the ingredients that I’m never quite sure what to do with, and to be completely honest, I’m not really a fan of it on its own. I actually find it rather bland, boring, and dry, so I am always looking for fun new ways to use it, so I figured, why not throw it into a stew?! Not only is quinoa super easy to cook, but it’s a gluten-free grain that is a great source of plant-based protein so adding it to a vegetarian recipe, along with some black beans, you can really pump up the protein content to help keep you satiated, help balance your blood sugar, and minimize cravings in the process.

To help give this smoky quinoa and black bean stew a smoky flavor, I used a combination of spices, but it’s truly the addition of cocoa powder that takes it to the next level. Whether you have access to cacao powder or cocoa powder, both will work equally well and give this recipe just the right amount of earthy flavor and spice needed for a warming winter meal.

More One-Pot Vegetarian Meals:

 

Did you make this recipe? Rate it below!

Why You Should Rethink Cholesterol

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For years, we’ve been told to avoid foods that contain cholesterol; we’ve been told to limit egg yolks, avoid fatty cuts of meat, and put down the butter. Cholesterol has been demonized as an artery-clogging substance, said to be the cause of heart disease, and has been vilified by doctors and health professionals for over 40 years, but, what if we got it all wrong? The truth is, several decades ago the story of cholesterol took a wrong turn and it’s time to bring it back. In fact, what we have come to realize is that dietary cholesterol does not equal blood cholesterol, and there is actually a big difference between the two. So, it’s time to rethink cholesterol, understand its functions, how it works, and the benefits of having cholesterol in your diet.

Why You Should Rethink Cholesterol

What is cholesterol?

Although often considered a fat, cholesterol is technically classified as a sterol, which is a combination of a steroid and alcohol. Cholesterol is an essential structural component of cell membranes, a necessary precursor for sex and stress hormones, and synthesizing bile salts, which help to break down and emulsify fats, which aid in metabolizing vitamins A, D, E and K from the food we consume.

It is also important to understand that although cholesterol can be found in certain foods, the body itself produces cholesterol. On any given day, we have between 1,100 and 1,700 milligrams of cholesterol in our body, up to 85% of which is actually produced by the body in our liver.  In fact, because cholesterol is so vital to human life, your body will produce cholesterol in response to what you eat. The body tightly regulates the amount of cholesterol in our blood by controlling its internal production; when cholesterol intake in the diet goes down, the body makes more cholesterol, and when cholesterol intake in the diet goes up, the body makes less cholesterol. In other words, trying to avoid cholesterol in your food has little to no impact on your body’s cholesterol levels since it will simply regulate its own needs.

The Vital Roles of Cholesterol

Although for years we have been told to avoid cholesterol, it turns out that, not only is cholesterol as harmful as it was thought to be, but cholesterol has many important functions in the body, including:

  • Formation of cell walls;
  • Making the cell walls waterproof for protection;
  • Repairing wounds, including tears and irritations in the arteries;
  • Creation of vital hormones, including sex hormones;
  • Creation of bile salts, needed for the digestion of fats;
  • Function of the brain and nervous system;
  • Acting as a precursor for vitamin D, formed by the action of ultra-violet (UV-B) light on cholesterol in the skin;
  • Protection against depression; it plays a role in the utilization of serotonin, the body’s “feel-good” chemical;
  • Protection as an antioxidant against free radicals and cancer;
  • Absorption of fats and fat-soluble vitamins (A, D, E, and K)

Cholesterol & Heart Disease

However, because cholesterol and heart disease has been so tightly linked for decades it is easy to understand why the concept that cholesterol is beneficial can be tough for many to grasp. The fear of cholesterol began in the 1940s and 50s when the diet-heart hypothesis began to unfold, and the fear of saturated fat and cholesterol began. This theory was launched by a researcher named Ancel Keys who is said to have linked heart disease with the consumption of saturated fat and cholesterol. However, as it turns out, his research and findings were heavily flawed and remained undisputed for many years, and despite the fact that they have been debunked many times, the concept that saturated fat and cholesterol are bad for you remains one of the biggest nutrition myths of all time.

Although a picture has been painted of cholesterol accumulating in the bloodstream, it is crucial to understand that you don’t have a cholesterol level directly in your blood.  Cholesterol is fat-soluble and our blood is primarily composed of water, in other words, they don’t mix well. In order for cholesterol to be transported around the body in the blood, it has to be carried by special proteins called lipoproteins. These lipoproteins are classified according to their density; two of the most important in cardiovascular disease are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL, known as “bad cholesterol”, carries cholesterol from the liver to the cells of the body, while HDL, known as “good cholesterol”, carries cholesterol from the cells of the body to the liver where it is eliminated as waste.

Consider this analogy, if your bloodstream is like a highway, cholesterol is the passengers on the highway, while the lipoproteins are the vehicles carrying them. It used to be believed that it was the total number of passengers on the highway (i.e. total cholesterol) that was problematic, however, it is now understood that it is the total number of vehicles  (i.e. total LDL vs. HDL) on the highway that is problematic, not the number of passengers. The more vehicles you have on your highway the more prone you are the back-ups and accidents. So, if 200 hundred passengers are traveling in 4 buses, there will be far less traffic and accidents than if 200 passengers were traveling in 200 vehicles.

Our arteries are essentially hollow tubes with a very thin lining and our blood is in constant contact with this lining. Therefore, going back to our analogy, the more vehicles (lipoproteins) there are on the road, the more prone they will be to crashes and running into (damaging) our artery lining. The kicker? Because cholesterol is vital in the creation and protection of cell membranes, when these “crashes” occur, cholesterol arrives at the site of the accident to repair the damage to the lining. So, although cholesterol may be present in the arteries at the “crash” sites, it is a symptom, not the cause.

But, knowing this, it does beg the question, what is causing the damage? To answer that question you need to go to the root, and the root of the cause is inflammation. If cholesterol is nature’s repair substance, you need to look at what is causing the original damage, and the original damage is caused by inflammation. What exactly is causing the inflammation? That can vary from person to person based on diet and lifestyle factors, and include; alcohol, smoking, stress, lack of activity, consumption of trans fats and vegetable oils, consumption of refined carbohydrates, and excess consumption of refined sugar. Of course, there are some people with rare genetic disorders or diseases, but in many cases, inflammation can be managed through diet and lifestyle factors.

So, by following conventional guidelines of opting for low-fat foods, vegetable oils, egg whites, and refined grain products you actually end up doing far more harm than good. Why? Because it is these exact types of foods that contribute to inflammation, which causes more damage. Instead, it is best to focus on a diet of whole foods, and that should include foods that contain cholesterol. It is ideal to consume fresh fruit, fiber-rich vegetables, beans and lentils, nuts and seeds, whole grains, whole eggs, seafood, and meat, not to mention managing stress, getting adequate sleep, and staying active. It is these whole foods that are rich in essential nutrients, vitamins and minerals, and essential lifestyle factors that help to reduce inflammation, as opposed to causing it and then asking cholesterol to come to repair the damage.

The Bottom Line

The reality is, cholesterol is not a demon or the cause of heart disease, it is actually a nutrient that is vital for our health. Not only does it not significantly affect blood levels, but it is no longer considered a “nutrient of concern” when it comes to heart disease. That is not to say that you can eat all of the fat and cholesterol-based foods you possibly can, but at the end of the day, you should be far more concerned about your sugar-laden granola bars than any little old egg yolk.

Pumpkin Pie Bars

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Made with a crumbly pecan and oat crust, homemade pumpkin pie spice, and maple syrup, these healthy pumpkin pie bars are a fall-inspired treat that is full of flavor. Plus, they are naturally gluten-free, dairy-free, and vegetarian for everyone to enjoy!

Pumpkin Pie Bar with Oatmeal Crust

Pumpkin flavor can be a little controversial; you either love it or you hate it and there is nothing in between. I myself am I big fan of pumpkin, I love using it in both savory and sweet dishes, such as soups, pancakes, oatmeal, cookies, and chia puddings, but nothing beats the classic flavor of pumpkin pie. So, I’ve decided to turn my favorite dessert into a healthy handheld treat, because why the heck not?

Ingredients for Healthy Pumpkin Pie Bars

Made with similar ingredients to a classic pumpkin pie, here’s what you’ll need to make these gluten-free pumpkin pie bars:

  • Pumpkin Puree: The key ingredient in this recipe. While I used canned pumpkin puree, you can certainly make your own pumpkin puree if you like. Note: Canned pumpkin puree is NOT the same as pumpkin pie filling. Pumpkin puree is cooked and pureed winter pumpkin (or squash), while pumpkin pie filling has added spices.
  • Spices: By combining cinnamon, ginger, nutmeg, cardamom, and cloves you can easily make a homemade pumpkin pie spice blend to flavor the bars. You can also make a little extra and store it in the pantry to use for other pumpkin-flavored recipes.
  • Rolled Oats: Using rolled oats instead of traditional pie crust helps to increase the fiber content and makes the bars gluten-free. By blending rolled oats in a food processor you can easily create oat flour to make the crust. Plus, the oat crust tastes like an oatmeal cookie, so what’s not to like?
  • Pecans: To add some healthy fats, flavor, and crunch to the oat crush.
  • Coconut Oil: To add some more healthy fats. Although I used coconut oil in this recipe, to make it dairy-free so that it works for everyone, you could replace the coconut oil with unsalted butter if preferred.
  • Coconut Milk: Some full-fat coconut milk to keep the bars dairy-free. If you’re not a fan of coconut milk, you could use whole milk or half-and-half instead.
  • Eggs: To help bind the bars.
  • Vanilla Extract: To enhance the sweetness.
  • Maple Syrup: Some natural sweetener to really bring out all of the fall favors.

A classic pumpkin pie recipe calls for a lot of added sugar, so I opted to use maple syrup to provide just enough sweetness and added a ton of spices to help add flavor and enhance the pumpkin pie taste.

How to Make Gluten-Free Pumpkin Pie Bars

  1. Make oat flour. In a food processor, blitz the rolled oats into a fine meal to make oat flour, and then blitz in the chopped pecans.
  2. Make the crust. In a large bowl, combine the oat mixture with the spices, coconut oil, vanilla extract, and maple syrup and mix until a crumbly texture forms, then press the oat crust into the base of a lined baking pan.
  3. Bake the crust. Bake the oat crust in the oven on its own until golden brown before baking it with the pumpkin pie filling to ensure it’s firm and doesn’t end up soggy.
  4. Make the pumpkin filling. While the crust is baking, make the filling. Whisk together the pumpkin puree, pumpkin pie mix, salt, eggs, vanilla, coconut milk, and maple syrup.
  5. Bake the bars. Once the crust is pre-baked, top it with the pumpkin filling and then return the bars to the oven to bake completely.
  6. Allow to cool. Once the bars are baked, remove them from the oven and allow them to cool slightly. Be patient, cutting the bars too soon may ruin the texture of the filling.
  7. Slice and serve! Once cooled, slice the bars into even squares and enjoy as is, with a dollop of whipped cream, and/or a sprinkle of cinnamon.

Honestly, these bars can be enjoyed as a dessert, snack, or even a healthy breakfast. Call me crazy, but you can top your bars with a generous dollop of Greek yogurt for additional protein to create a well-balanced, nutritious, and delicious meal.

Pumpkin Pie Bars

Variations

To Make them Gluten-Free: While the recipe is technically gluten-free, you must use certified gluten-free oats to ensure the bars in fact gluten-free, as some oats can become cross-contaminated during processing in packaging facilities.

To Make them Vegan: Omit both eggs and replace them with 2 flax eggs instead. To make one flax egg, mix 1 tablespoon of ground flaxseed meal with 3 tablespoons of water and allow to sit for 5 minutes until thick (you’ll need to make 2), and then add the mixture to the recipe following the same instructions for the eggs.

Don’t like coconut oil? You can swap the coconut oil for the same amount of butter, just be sure to use unsalted.

Don’t like coconut milk? You can swap the coconut milk for whole milk or use half-and-half if you want them extra rich and tasty.

Storage & Thawing

To Store: The cooled bars can be stored in an airtight container in the fridge for up to 5 days.

To Freeze: Once baked and cooled, cover the bars in the pan with plastic wrap and then place them in a freezer-safe bag or slice them, remove them from the pan, and transfer them to an airtight container (separating layers with parchment paper), and freeze for up to one month. While they won’t go bad if left longer, their taste and texture will start to suffer.

To Thaw: Remove the bars from the freezer and allow them to thaw in the fridge overnight or for at least 12 hours. Do not thaw the bars in the microwave or oven.

Trust me, if you are a fan of pumpkin pie, you are going to love these pumpkin pie bars! Not only are they a great dessert idea for a crowd, but they are a simple and healthy treat that you can whip up and use for afternoon snacks for the week, and they pair perfectly with a warm cup of coffee or tea.

More Healthy Pumpkin Recipes:

 

 

Roasted Vegetable & Lentil Soup

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Lentil soup is a must when it comes to cold-weather meals and this soup is good enough to move to the top of your rotation. This lentil soup with roasted vegetables is a hearty one-pot meal that is high in fibre, chock-full of veggies, naturally gluten-free, and makes a great winter weeknight dinner or simple meal prep idea for filling lunches for the entire week.

Lentil Soup with Roasted Vegetables

 

Although most people are comfortable cooking with grains and beans, many people are still a little unsure and uneasy when it comes to cooking with lentils. The funny thing is, lentils are just as easy to cook (if not easier) than any bean or grain, and an incredibly versatile ingredient in the kitchen. Available in many different colours and varieties, lentils work well in soups, stews, curries, dhals, veggie burgers, salads, side dishes, or simply cooked on their own and topped with a fried egg! When it comes to lentils, my favourites are red and green because I think they have the best texture and flavour, but it all comes down to personal preference. This recipe calls for Puy lentils, a type of green lentil also known as French lentils, however, any green or brown lentil would work.

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How to Eat Healthy When You’re Busy

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News flash, being “busy” is not an excuse to not eat well. The truth is everyone is busy, it’s a way of life these days, and yet many people are still able to eat well and focus on their health goals. But, how do they do it? It’s honestly not as complicated as you may think. Yes, it may take a little planning or a little extra time, but it can be done. So, here are 6 ways to eat healthy when you’re busy.

6 Ways to Eat Healthy When You're Busy

6 Ways to Eat Healthy When You’re Busy

Here are 6 simple yet effective tips to help make eating healthy easy, no matter how busy your schedule is.

1. Buy Pre-Made Food

Yes, in an ideal world, you would cook everything from scratch, but that’s just not realistic. If you know you are about to be busy it’s important that you are kind to yourself and take shortcuts wherever you can. These days grocery stores carry plenty of healthy options that are pre-made and can help save you time in the kitchen. Items like pre-made soups and salads are great for quick and easy lunches, and items such as pre-marinated meats and frozen veggies can help you pull together a simple dinner in under 10 minutes. Most grocery stores carry hundreds of healthy pre-made foods that can help you eat healthy when you’re busy, you just need to look for them. Look around, be resourceful and read the ingredients; it is the single best way to know if you are making a healthy choice or not.

2. Keep Meals Simple

I know it’s fun to try new recipes and make elaborate meals, but when things get busy you need to get real with yourself. Instead of looking for new recipes or fancy meal ideas, it is important that you keep meals as simple as possible and focus on eating whole foods – that’s it. It may not be the best of your life, but it’s also not the last meal of your life. Not every meal is going to light off fireworks in your mouth, sometimes you just need to eat what will fuel your body, even if it’s boring.  Stick to the basics; hard-boiled eggs + carrots + almonds, tuna + salad + dressing, or frozen veggies + chicken, and if that doesn’t cut it for you, sheet pan meals are a great way to ensure you can make something healthy (without too much fuss) so you can eat well even when your schedule is tight.

3. Enjoy No-Cook Meals

Believe it or not, having a dinner composed of simple snack foods can still be considered a healthy meal, especially when chosen with care. There are plenty of things that you can buy in the grocery store that require absolutely no cooking at all which can help you pull together a meal in minutes; hummus, cheese, smoked salmon, olives, canned beans, prosciutto, tuna, fruits, veggies, etc… There is no need to over-complicated things, by simply pairing whole foods together you can easily create a delicious and well-balanced meal. So, instead of stressing over how “Instagram worthy” your meal is, just focus on reaching for whole food and, if no-cook meals are the way you need to do it, that’s absolutely fine.

4. Freeze Meals Ahead

When you do have time to cook, making an extra serving or double batch that you can freeze is one of the best ways to ensure that you can continue to eat healthy when you are busy. Although some people are concerned that freezing meals make them less nutritious, that is a nutrition myth that needs to go, as freezing meals is simply a convenient method of preservation and doesn’t do any harm. With the exception of a few ingredients, you can freeze just about anything and set your future self up for success to ensure you are able to eat well when things get hectic. In fact, the more you can learn to make your freezer work for you, the easier things will busy when life gets too busy to cook.

5. Chose Wisely When You Eat Out

Restaurant options have come a long way in the past few years and it is now much easier to find a healthy meal when you are dining out. In fact, these days you can find healthy whole-food options just about anywhere including airports, gas stations, coffee shops, and fast-food restaurants. Although the junk food options still line the aisles and get the best displays, finding a healthy option at any location can be done, you just need to look for it. Gas stations and convenience shops often carry simple snacks like nuts, jerky, and fresh fruit that you can use in a pinch, while fast-food restaurants offer fresh salads, soups, and bunless burger options. So, whether you are on the road or on the run, there is always something for you to choose from if you look for it.

6. Eat More Food Less Often

When time is of the essence, being strategic with when and how much you eat is important. If you chose to graze all day long and don’t have time to seek healthy options every time, it’s going to make eating well really difficult. Instead, opting to eat larger meals less frequently will help ensure that you can still eat healthy when you’re busy; perhaps that means eating a bigger breakfast or lunch to hold you over for multiple hours or picking up a bunch of snack food items that you can use to create a large meal. Not only does eating larger meals more often make eating healthy when you’re busy easier, but it is also great for balancing blood sugar, managing cravings, and supporting weight. So, cut out the mini-meals and eat enough food to keep you fuelled and full for hours to come so you don’t have to stress about finding healthy options when you’re short on time.

The Bottom Line

In reality, the only way to eat healthy when you’re busy is to make it a priority. You may need to prep a little in advance or take an extra minute or two to seek out a good meal, but I assure you it can be done. If you want to ensure that you eat well you need to get in the driver’s seat, take control of your food choices, and be as resourceful as you can. Do your best to keep meals simple, look for pre-made options, and focus on the basics; whole foods made of fruits, vegetables, meat, seafood, dairy, nuts, seeds, beans, lentils, and whole grains.

Turmeric Chicken Tray Bake

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This sheet pan turmeric chicken recipe is perfect for a quick and easy weeknight meal. Not only is it simple to prepare but it’s chock full of vegetables and warming spices to create a flavor-packed and well-balanced meal complete with protein, fiber, and healthy fats.

Turmeric Chicken Tray Bake

 

I’ve said it before and I will say it again, I love a sheet pan dinner! I mean, you just throw everything onto a sheet pan, pop it in the oven, walk away, and BOOM – dinner is ready. Ok, there may be a few more steps to it, but sheet pan dinners are still pretty darn simple.

Although you can use just about any cut of chicken you like, I opted to use chicken thighs in this recipe because I think they are highly underrated; not only are they inexpensive, but they are full of flavor and incredibly nutrient-dense. Chicken thighs have got a bad reputation for having dark meat and additional fat, but this is actually one of their biggest health benefits, not flaws. This turmeric chicken is a great weeknight meal or a simple meal prep idea that will give you a week’s worth of delicious and healthy lunches.

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Is Protein Powder Healthy?

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Pick up any health, fitness, or weight loss magazine and you will undoubtedly see articles and advertisements touting the health benefits of protein powder. From whey to hemp to soy, protein powders promise to be the solution to weight loss and a lean physique, and an essential part of a healthy diet, but is protein powder healthy?

Is Protein Powder Healthy?

 

What is Protein Powder?

I know this may seem like a silly question, but many people don’t actually know what protein powder is, how it is made or where it comes from. Protein powder is a dietary supplement made from powdered forms of protein sources such as dairy, eggs, rice, or peas. Protein powders are made by extracting the protein component of the food, through a variety of processing methods, to create a powdered form that can then be added to liquid for consumption. There are many types of protein powder available, including whey, eggs, beef, soy, rice, hemp, and pea, and depending on the exact formula being created, manufacturers may add a combination of vitamins, minerals, fats, and (sometimes) carbohydrates to the powder itself.

Protein Powder is Processed Food

Although protein powders come directly from whole food sources, it is important to understand that they are not whole foods themselves. Protein powders are not naturally occurring, there is no protein powder tree, plant, or bush, rather, protein powders are dietary supplements made from powdered forms of whole foods. Protein powders are created in laboratories, not kitchens, and although some versions are certainly better than others, all forms of protein powder are processed food in some way. In many cases, not only is the actual protein source processed, but protein powders often include artificial sweeteners, flavors, thickeners, and stabilizers to help make them more palatable and give them a better texture. (I mean think about it, powdered dairy, soy, hemp, or pea do not taste great on their own!) This is problematic not only because additives such as artificial sweeteners are detrimental to gut health and blood sugar, but the synthetic nutrients found in protein powder are not as easily absorbed by the body as whole food.

Yes, we need protein, but do we need powder?

Protein is needed for building and repairing muscles and tissues, and plays a very important role in red blood cells, hair, and fingernails and synthesizing hormones. With the average diet containing more and more processed and refined carbohydrates, the need for protein has increased and thus protein powders have grown in popularity with marketing and multi-level-marketing businesses launching protein powder lines all over the place. The average person requires roughly 0.8 grams of protein per kilogram of body weight each day, and although protein powder may be helpful for some to reach this number, protein powders don’t work exactly the same way whole food sources do. It is important to understand that just because a protein powder may contain X grams of protein and X milligrams of vitamins and minerals does not mean that your body will be able to digest, absorb and assimilate them as listed. When it comes to macro and micronutrients, the body is much better equipped to utilize them in their natural format as opposed to processed or synthetic versions of them. For example, the utilization of protein requires vitamin A, however many protein powders do not contain vitamin A, and vitamin A is depleted by high intakes of protein, which can defeat the purpose of taking protein powder in the first place. Moreover, many of the fat-soluble vitamins added to protein powders, including vitamins A, D, and E, are only absorbed in the presence of fat, which most protein powders do not contain. Yes, protein powder may contain protein, but that does not mean that drinking it will allow it to work exactly like whole food versions of it.

The Problem with Protein Powders

That is not to say that all forms of protein powder are bad, but when it comes to protein powder there are some important factors to consider in order to determine if it is actually a healthy option or not:

Ingredients: Like anything you buy in the grocery store, it is vital to read the ingredients.  Failing to read the ingredient list on your protein powder is like failing to read an ingredient list on anything else, and ignorance is not bliss when it comes to food. Because protein powders are a form of processed food (that does not taste great on its own), they often include items such as artificial sweeteners, vegetable oils, and additives making them less than ideal. The best protein powders contain simple ingredients; a source of protein, perhaps some flavoring, maybe a natural sweetener, and that is about it.

Source: Protein powders can come from many sources, however, not all sources are made the same way or work for people the same way. There is no one “best” protein powder source that will work for everyone; everyone is different and everyone digests food differently. Although one person may do well on whey protein, another may feel better on rice protein, while another will feel best on hemp protein. If you want to use a protein powder, it is vital that you pay attention to how it makes you feel; if you feel bloated and gassy every time you use it, it is a good sign that it is not the best source for you.

Quality: The same way potatoes are not the same as potato chips, and real cheese is not the same as Kraft Singles, not all protein powders are created equal. Different brands have different standards, and use different sources and different ingredients, making the spectrum of protein powder quality very wide. By choosing a “cheap” protein powder you are likely getting more fillers and additives and a lower-quality protein source. If you want to use a protein powder, it is important that you do your homework; read the ingredients, pay attention to what you are buying, and understand how it was made, and what it was made of. Because manufacturers are looking to make a profit, they have been known to cut corners at the expense of consumers, in fact, recently, some very well-known brands have been found to contain low to moderate levels of lead, arsenic, and mercury which are certainly less than ideal.

Quantity: Protein powders are supplements and they need to be treated as such. Even too much of a good thing can be a bad thing, and too much protein powder is not good for optimal health. Protein powders should be treated as an addition to a healthy diet, not a replacement for one. Although there is no exact amount of protein powder that is “too much”, if you are using multiple scoops per day or even a scoop every single day, you may want to re-evaluate your dietary and meal choices and focus more on creating balanced meals that support your health goals as opposed to using protein powder to make up for them.

So, Is Protein Powder Healthy?

The answer to this question is; it depends. Although there are some brands of healthy protein powder, not all brands are created equal, so if you want to use protein powder it is vital that you learn how to choose the best protein powder for you.

When looking for a quality protein powder, read the ingredients, and test different sources. Protein powder is called a supplement because it is just that: a supplement to a healthy diet. If you struggle to include protein in your diet, a protein powder can be a good short-term aid, and there are many ways to use it, but should not be looked at as a long-term solution.

The Bottom Line

When it comes to protein, you are always better off opting for whole foods in their whole format. If you want to add more protein to your diet, that’s great, but before you rush out and buy a tub of cheap protein powder look at how you can add more protein to your diet from whole food sources such as eggs, dairy, poultry, meat, or plant-based sources like beans and lentils. Yes, protein is essential for health, but opting for whole foods over supplements will always be the best choice.

Dill Pickle Popcorn

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This homemade dill pickle popcorn is easy to make and packed full of flavour! Made with dried fill, onion powder, garlic powder, and the perfect combination of butter and salt, this popcorn is tangy, salty and savoury, and a great way to satisfy a craving in a much healthier way.

Dill Pickle Popcorn

 

Popcorn is one of my favourite snacks; it’s super simple to make, and can easily satisfy a crunchy, salty or savoury craving. Although it’s got a bit of a bad reputation, not all popcorn is created equal. Yes, the stuff at the movie theatre is delicious, but it’s also covered in vegetable oil and too many additives to list, however, when made at home popcorn is a highly underrated and nutritious snack. Not only is it simple to whip up on the stovetop, but plain or natural popcorn in microwavable bags is becoming easier and easier to find, and is a great shortcut if you don’t feel like popping the kernels yourself. But, to me, the best part about popcorn is the toppings; by simply combining some herbs and spices you can easily create any sweet or savoury flavour you like. Of all of the flavours, dill pickle is one of my personal favourites and, after polling you all on Instagram, it appears it is one of yours too!

This dill pickle popcorn is salty and savoury and everything in between, and the perfect movie night snack that you can feel good about eating since it is just as good for you.

Chocolate Banana Oatmeal

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Who says you can’t have chocolate for breakfast? This chocolate banana oatmeal is a healthy, naturally sweetened, high-fiber, 10-minute breakfast you can whip up any day of the week.

Chocolate Banana Oatmeal

 

I know what you are thinking; how on earth is she recommending chocolate for breakfast? I get it, but it’s not as odd as you may think. Chocolate itself is not necessarily unhealthy, rather, the format that it comes in can be. Chocolate bars and products made of processed cacao with tons of added sugar are certainly less than ideal, but using a cacao or cocoa powder in cooking or baking is just like using any other spice. Although cacao and cocoa are heavily debated in the nutrition community, I think both can be a healthy choice.

Cacao is the most natural form of chocolate, also known as the cacao bean. Once harvested, cacao beans are fermented and roasted (much like coffee) before being further processed to create chocolate products. Cacao powder is derived directly from the cacao bean, while cocoa powder is cacao that has been roasted at a high temperature which causes damage to some of its natural antioxidant properties. Unfortunately, these terms are often used interchangeably by manufacturers making things confusing for consumers, but both can be a healthy choice when you opt for high-quality versions with no additives or added sugar.

Believe it or not, cacao powder (or cocoa) is a natural source of fat and protein, so a little sprinkle into your oatmeal can help to create a delicious and well-balanced meal of this chocolate banana oatmeal.

 

How to Stick to a Healthy Diet

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When it comes to following a healthy diet, getting started is the easy part, but sticking to those changes for the long term is tough. Whether it’s a party, a vacation, or a late-night snack on the couch that derails your game plan, keeping those healthy habits going is often the hardest part for people. The good news is, it doesn’t need to be so complicated and you don’t need to be perfect, in fact, it’s quite the opposite. So let’s discuss some simple strategies for how to stick to a healthy diet so you can make those healthy habits last for the long term.

How to Stick to a Healthy Diet

How to Stick to a Healthy Diet

Struggling to stick to your diet plan? Here are 9 simple tips to help keep you on track.

1. Start with Realistic Expectations

First things first, if you want to change your diet habits, and really change them, you need to have realistic expectations. If you think you are going to lose 20 pounds in one month, you are likely setting yourself up for frustration and failure. Although that’s the way things work on The Biggest Loser, that’s not the way things work in the real world. No matter what your goals are, just chill out, relax and take things one day at a time.

2. Pick the Diet Style that Works for You

The thing about eating well is that you need to enjoy what you are doing if you want to keep doing it. If Jane at the office started following a certain diet and lost some weight, that’s great for Jane, but that may not be great for you. If you chose to follow the latest fad diet but don’t actually enjoy that style of eating, it’s not going to last. You need to think about what you like and what you don’t like, and what you are willing to change and what you are not willing to change. There are about a hundred different ways to eat well, and in order to make it last, you need to pick the style that works best for you.

3. Don’t Change Too Much Too Fast

It is said that it takes anywhere from 3 weeks to 2 months to create a habit, and in order to stick to a healthy diet you need to create healthy habits, not just make changes. Anyone can make a change for one week or two weeks, but in order to make those changes last, you need to turn them into habits. As opposed to changing what you eat, when you eat, how you eat, and how much you eat all at once, break it up into small manageable chunks. Change one meal at a time, one ingredient at a time, or one drink at a time. Although it may seem like a slow process at first, the slower you make the changes the more manageable it will be to keep them and the easier it will be to troubleshoot them if something goes wrong.

4. Let Go of the ‘All-or-Nothing’ Approach

One of the biggest mental blocks for people is going into their diet changes with an “all or nothing” approach; you are either doing everything perfectly all of the time or you are doing nothing at all. I can tell you from first-hand experience that does not work!  You will eat cake again, you will eat chips again, and you will drink wine again. Instead of kidding yourself and trying to do it all perfectly forever, you need to focus on creating new habits that help to minimize your problematic habits, but still allow you to live your life. You aren’t going to “ruin” all of your progress just because you ate one piece of cake, you may slow it down a little, but you won’t ruin it. It is important to keep in mind that having a treat here and there is actually an important part of the process, you just can’t have it here, there and everywhere. Of course, keeping it to a minimum is key, but you don’t need to keep it to nothing at all.

5. Set Your Environment Up for Success

The people, the places and the things around you are paramount to your success. The food you bring into your kitchen, the people at your office, and the places you eat are going to impact how well you will you do. So, if you want to stick to a healthy diet, it is vital that you pay attention to the things you are in control of and take control of them. You are in control of the food that goes into your grocery cart. You are in control of the food that comes into your house. You are in control of what you pack for lunch. You are in control of what you order at a restaurant. And you are in control of what you put in your mouth.  Consider the people, the places, and the things that may make it more difficult for you to stick to a healthy diet at times and create a plan of attack. Don’t play the blame game, take charge, take control, and make your health a priority.

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Change is hard, learning is awkward, and trying new things is uncomfortable, but if you can accept that and work through it, things are going to be a whole lot more comfortable on the other end.

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6. Don’t Forget to Mix Things Up

Oatmeal for breakfast, salad for lunch, and chicken for dinner is a great choice but that can only last for so long before it gets boring. Yes, keeping things simple at the beginning is helpful for consistency, and there is nothing wrong with eating the same thing over and over if that works for you, however, the moment you start to get bored it is important that you mix things up. Food is supposed to be fun, and there are a million different recipes and ways of cooking that will keep things fun and help you stick to a healthy diet. Get creative, experiment and don’t be afraid to try new things. You may not like all of them, and that’s totally ok, but the more tools you can add to your toolkit the easier it will be to keep things going for the long term.

7. Get Comfortable with Being Uncomfortable

Sticking to a healthy diet can get ugly at times. You may get angry at times, you may get frustrated at times, and guess what, that’s great. Change is uncomfortable, but you need to go through that uncomfortable change to get comfortable on the other end. You are going to say no to things you love, but you are going to find new things you love. You are going to eat things you may not thoroughly enjoy, but you are going to find new foods you enjoy. You are going to miss out on activities you like, but you are going to find new activities you like. If you are comfortable never cooking, snacking on cookies, and watching your favourite TV shows after work, it is going to be uncomfortable for you to start cooking your meals, snacking on carrots, and going to the gym after work, but it is going to be worth it. You need to get out of your own way and be willing to work. Change is hard, learning is awkward, and trying new things is uncomfortable, but if you can accept that and work through it, things are going to be a whole lot more comfortable on the other end.

8. Create a Support System

Sticking to a healthy diet when you are the only one in your environment trying to do so is hard. Can it be done? Of course, but it is a heck of a lot easier when you’ve got people around you supporting you. Maybe it’s a co-worker, maybe it’s a friend, or maybe it’s a family member, but if you can find someone to join your team it’s going to make the journey a whole lot more fun. Having someone to talk to will help you troubleshoot the hard times and celebrate the good times. You don’t need to shout it from the rooftops, but having a handful of people who are on the same page as you will make things a whole lot easier.

9. Thinks About What Motivates You

In my opinion, eating well is not a choice, it is a necessity. Taking care of yourself and your body is the most basic and fundamental form of self-care, unfortunately, not everyone sees it this way. We are all different, have different values and different priorities, and are motivated by different things. They are not right or wrong, they are simply different. However, in order to do anything, not only stick to a healthy diet, you need a reason to do so. Some people are motivated by weight, some people are motivated by energy, some people are motivated by digestive issues, some people are motivated by the environment, and some people are motivated by family. Regardless, it is important that you consider why you are doing this in the first place. You may have one reason or you may have 10 reasons, but you need to find a reason. It may not be the same reason forever, in fact, it is good if it changes, but in order to stick to a healthy diet and continue to eat well for the long term you need to understand the reasons that are important to you.

Maple-Glazed Salmon Bowls

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Sweet and sticky, these maple-glazed salmon bowls are super simple to prepare, not to mention a perfectly well-balanced meal. This maple-glazed salmon can be served on its own in under 30 minutes or whip up the entire bowl for a hearty and healthy weeknight meal.

Maple-Glazed Salmon with Brown Rice

I get that salmon is not everyone’s favorite. If you didn’t grow up eating fish, it can be a bit of an acquired taste but incorporating seafood into your diet is great for overall health. Not only is salmon a great source of protein, but it is a great source of fat, specifically omega-3 fatty acids which many people are lacking in their diet. Two of the easiest ways to make salmon more enjoyable for those who aren’t seafood fans are 1) buying a high-quality source, and 2) adding a great sauce or marinade. Fortunately, with a little know-how – like this recipe – you can create a flavor-packed salmon recipe with minimal ingredients and effort.

More Salmon Bowl Recipes:

 

 

About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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