Stephanie Kay Nutrition

Real Food for Real Life

Steak Fajita Bowls

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Ready in 30 minutes, these steak fajita bowls are perfect for a delicious and healthy weeknight dinner. They are filled with fluffy rice, juicy steak, loads of veggies, and topped with guacamole and sour cream to ensure every bite is full of flavor.

Two steak fajita bowls with a grey and white striped tea towel with a silver fork and bowls of pico de gallo, guacamole, sour cream, and cilantro on the side.

Bowls are a dinner craze I will never get tired of. Not only are they incredibly easy to make, but they are so versatile, as you can essentially construct (or deconstruct) any meal or recipe you like. Just add some rice, veggies, protein, and a good sauce, and you’ve got yourself a delicious and nutritious dinner.

This Chipotle-inspired steak fajita bowl recipe is a ‘build-your-own’ style dinner, making it a guaranteed hit with the whole family. They work well any time of the year, as you can cook your steak on the grill or in a pan, mix and match teh veggies and toppings based on whatever you have on hand.

Close up of a chipotle-inspired steak fajita bowl on a white background.

Why You’ll Love Them

  • Ready in 30 Minutes – The bowls are quick and easy to make, perfect for a family-friendly weeknight dinner.
  • High in Protein – The grilled flank steak ensures each bowl contains over 30 grams of protein.
  • Keep Well – Once prepped, the steak, fajita veggies, and rice keep well in the fridge, making it a good meal prep idea.
Plate of flank steak with a bowl of spices, pico de gallo, shredded lettuce, frozen corn, white rice, garlic, avocados, red onion, and bell peppers on a white background.

Ingredients + Substitutions

  • Flank Steak – To add some protein. The recipe calls for a flank steak, but you can use any cut of steak you like; sirloin steak and skirt steak would also work well.
  • Onions and Peppers – To make the fajita veggies. I used a red onion and green, red, and yellow peppers, but any color will work.
  • Rice – To add some carbohydrates. The recipe calls for white rice; I used jasmine rice, but you could make cilantro lime rice if preferred, or use brown rice if desired. See the notes section of the recipe card for details.
  • Lettuce – To add some crunch and leafy greens. I used romaine lettuce, but any lettuce will work.
  • Corn – To add some color and fiber. The recipe calls for frozen corn, but fresh grilled corn or canned corn would also work. If preferred, you could also add some fresh tomatoes and make a corn salsa.
  • Spices – To season the veggies and add some flavor. The recipe calls for a mixture of chili powder, smoked paprika, ground cumin, and salt, but you could use store-bought fajita seasoning if you like. See the notes section of the recipe card for details.
  • Garlic – To flavor the steak marinade. The recipe calls for fresh garlic, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Olive Oil – To make the steak marinade and add some healthy fats. The recipe calls for olive oil, but avocado oil would also work well.
  • Lime – To flavor and tenderize the steak. The recipe calls for fresh lime juice, but you can use bottled lime juice if preferred.
  • Salt and Pepper – To season.
  • Toppings – The recipe calls for pico de gallo, guacamole, sour cream, and fresh cilantro, but you can add any toppings you like. Salsa, pickled red onion, and shredded cheese would also work well.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed; this recipe is gluten-free.

To Make them Dairy-Free: Omit the sour cream.

Grid of 4 images with a glass bowl of marinating flank steak; a rice cooker with cooked white rice; a cast-iron skillet with fajita veggies; and a cast-iron skillet with cooked flank steak.

Red’s Nutrition Tip

Flank steak is a fantastic choice for healthy eating because it’s one of the leanest cuts of beef. Taken from the abdominal muscles of the cow, it’s a boneless steak that is high in protein and low in saturated fat.

Serving Suggestions

These fajita steak bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, add an additional 1/2 pound of flank steak to the recipe, along with the required marinade.
  • To make them higher in fiber, swap the white rice for brown rice and/or add some black beans to the bowls.
  • To make them lower in carbs, swap the white rice for cauliflower rice.
  • To add extra flavor, top the bowls with hot sauce, shredded cheese, and/or pickled jalapeño.
Close up of a white bowl with cooked rice, sliced flank steak, fajita veggies, corn, pico de gallo, guacamole, sour cream, and a lime wedge.

Storage + Reheating

To Refrigerate: Once cooled, the rice, steak, and fajita veggies can be stored in an airtight container in the fridge for up to 4 days. Only add the lettuce, pico de gallo, sour cream, avocado, and lime wedges when you are ready to eat.

To Freeze: Once cooled, transfer the rice, steak, and fajita veggies to an airtight container and store them in the freezer for up to 3 months. Only add the lettuce, pico de gallo, sour cream, avocado, and lime wedges when you are ready to eat.

To Reheat: You can reheat fajita steak bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating. Add the lettuce, pico de gallo, sour cream, avocado, and lime wedges when you are ready to eat.

More Steak Recipes:

Getting Out of Your Own Way

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Have you ever considered that the biggest obstacle holding you back from your health goals is you? It might sound harsh, but I’ve not only seen it time and time again with myself, but with clients that I work with. Although it might be easy to brush off, when you really dig deep and think about it, it can often be a lightbulb moment and a pivotal moment of transition, because sometimes getting out of your own way is actually the key to your success.

Getting Out of Your Own Way

When I talk to people about their diet and goals, I’m often confronted with the reasons they don’t, can’t or have not been able to. Sometimes they are real obstacles, while other times they are perceived, however, regardless of the reason everyone always has an explanation as to how they got to this point or why they can’t change.

“I don’t have time to cook.”

“I’m not giving up my favorite foods.”

“My family won’t eat that.”

“I don’t eat leftovers.”

I get it and I hear it, but my response to all of those things is:

And, so?

And, so?

And, so?

And, so?

I’m not trying to be a jerk, I’m trying to be real. The difference between wanting to work on your health and actually working on it is you, not any of those things. The things that you think are holding you back are actually not holding you back at all, you are the ones holding you back because you are getting in your own way.

The constraints that you think you have are often not actually constraints, they are limitations you have created for yourself. The guy in the office or the girl in the gym that are so fit and healthy is not any different than you. They often deal with the exact same constraints that you deal with, they simply found a way to work with them, not allow them to be obstacles in their journey. In truth, it is how you decide to perceive these obstacles that determine if they are actually obstacles or not.

“I’m busy, but I’ll carve out time in my calendar for it.”

“Old ways don’t open new doors.”

“We can become healthier as a family.”

“Food is food, I can get over this.”

We are often our own worst enemies and spend so much time worrying and thinking and wondering and considering instead of actually doing. Fear holds so many people back from trying to new things because we are afraid of failure, afraid of trying new food, or afraid of going to the gym because people will stare at us. But in reality, failure is one of the greatest teachers out there because you only learn by doing. You can read 100 books on how to ride a bike, but until you actually ride it and fall off a couple of times you’ll never be able to figure it out. You might hate the first healthy recipe you try or hate the first workout you do, but guess what, you now know you hate it and can try something else. You might try 10 other recipes before you find one you like, or try 10 different workouts before you land on a type you like, but when you do, you’ve won.

Throwing your hands up and saying I can’t, I won’t or I don’t know how is giving away your power. Blaming your boss for making you work late and missing the gym, blaming your kids because they don’t like your healthy meal, or blaming your friend for bringing chips to the party is giving away your power. Yes, it might be your boss’ fault you had to stay late, or your kids’ fault they don’t like veggies, or your friend’s fault she bought chips, but it is your responsibility to deal with the situation and make the decision that supports your goal. Although you might need to stay late at work, you can re-organize your schedule to get to the gym another day. Although your kids might not want to eat the healthy meal you cooked, you can still eat it yourself. Although your friend bought chips for the party, you can eat the veggie tray instead.

When you realize that you are in control of your own decisions it is the most empowering feeling. When you get out of your own way and recognize that the only thing holding you back from getting to where you want to be is you, it changes the game. Yes, shit happens and sometimes it sucks, but how you handle it is totally up to you, nobody else. Your friend may have brought chips to the party, but she is not force-feeding them to you, you’re the one moving them from hand to mouth.

Eating well and making your health a priority is actually really simple. It’s simple, but it’s not easy. It is the internal barriers that we create for ourselves that rob of us the energy and passion we could use to succeed. It is the stories that we create for ourselves that hold us back from taking the first steps, and it is those same stories that we use to punish ourselves for not taking those first steps. I should go for a run. I’m not going to go for a run, I’m too tired. You’re too tired because you’re fat. You’re fat because you didn’t go for a run. I should go for a run. And the vicious cycle continues…

It is this constant procrastination and avoidance that can hold us back from getting to where we want to be. I think most people know they should eat healthily, and they should exercise, but a lot of people don’t do so because they haven’t found their why. Every single person is different and has a different set of beliefs, so every single person’s why is going to be different. Maybe it’s to be able to play with your grandkids, maybe it’s to wake up energized and inspired, or maybe it’s just to live a better life because you know you are worth it. Regardless of what the reasons are, because there are likely many, discovering your why is an important part of helping you get out of your own way.

When you think about the changes you want to make in your life, they can seem overwhelming and just give you another reason to get in your own way. In my opinion, big goals are great, but if you really want to reach them you have to break them down. If you want to lose 50lbs that’s awesome, but figuring out the smaller goals in that big goal is what is going to get you there. Instead of looking at a daunting goal of losing 50lbs, break it down into smaller more realistic goals like packing your lunch 3 days a week and going for a 30-minute walk after dinner. Doing so makes the daily tasks much more manageable, much more realistic, and less overwhelming.

If it’s been a long-term struggle for you to adopt a healthy lifestyle, perhaps it’s time to shift the focus and look at the common denominator – you. Your age, your time, your friends, and your family should not determine your level of success, only you can do that. Anything is possible as long as you’re realistic and sometimes all you really need to do to get ahead is to get out of your own way.

Greek Omelette Casserole

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Who says you don’t have time for eggs on weekday mornings? This Greek omelette casserole is a great meal prep idea that will ensure you’ve got a hearty and filling breakfast ready to go every morning of the week.

Greek Omelette Casserole

Clearly, I’m obsessed with omelette casseroles. Not only do I make them all of the time and share them in my Instagram story, but I’ve shared several recipes before, including my oh-so-popular spinach breakfast casserole. Although some people are worried about eating eggs on a regular basis there is actually no concern in doing so, rather, what is more important is ensuring you are buying good quality eggs. I realize the egg section at the grocery store can be incredibly overwhelming, with egg cartons littered with nutrition buzzwords, which is exactly why I wrote my guide to buying healthy eggs, so you know exactly what to look for and why.

This Greek omelette casserole is a great make-ahead breakfast idea that makes enough servings for the entire week, and stores incredibly well in the fridge, so you can’t hit snooze an extra time knowing that breakfast is ready to go.

More Breakfast Casserole Recipes:

 

How to Avoid the Afternoon Crash

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We’ve all been there; it’s 3:00 pm and things are steadily going downhill. You’ve been productive all morning, but now your eyelids are getting heavy, you’re having trouble concentrating, and all you want to do is surf the internet at your desk. Although the solution for many is to grab an afternoon coffee or sugary treat, there are actually some very simple things to consider to ensure that it doesn’t happen in the first place. So here are my top tips on how to avoid the afternoon crash.

How to Avoid the Afternoon Crash

Tips to Avoid the Afternoon Crash

Here are 7 simple yet effective ways to help beat the afternoon slump.

1. Eat a Savory Breakfast.

You’re probably asking yourself How on earth is my breakfast relevant to my afternoon crash? but the truth is, it’s very important. Although people tend to look for a solution in the moment, the root cause of the afternoon crash is often linked to what you did earlier on in the day, which begins with breakfast. What many people fail to recognize is that your first meal of the day plays a major role in your energy levels for the rest of the day. Your breakfast sets the tone for your blood sugar, which controls your energy levels, and a sweet breakfast can kick things off in the worst possible way. Starting your day with too much sugar, or sources of refined carbohydrates will spike your blood sugar first thing in the morning which will lead to a crash shortly thereafter. Items like bagels, cereals, muffins, and even granola, can simply be too much sugar (be it from added sugar or refined carbs) to start your day. Instead, opting for a savory breakfast that is high in protein and fat will help keep your blood sugar stable and balanced heading into the morning and afternoon. Opting for something like my Kale & Egg Breakfast Skillet or my Western Omelette Muffins can be a much better option to help kick off your morning.

2. Fill Up on Fat.

At both breakfast and lunch, ensure that you eat a substantial amount of fat in your meals. Although many people are freaked out by fat, you shouldn’t be. Not only is fat a very important part of a healthy diet, but fat is also incredibly satiating and serves as a source of energy for the body. By adding more fat to your meals you are providing your body with a source of fuel that helps to keep your blood sugar balanced and a source of fuel that is very long-lasting (i.e. no afternoon crash). So instead of forgoing the fat, try adding more fat to both your breakfast and your lunch by opting for whole food sources such as avocado, olives, cheese, nuts, seeds, butter, or olive oil.

3. Limit Crumbs at Snack Time.

I’m going to tell you right now, any food that makes crumbs is going to contribute to your afternoon crash. Although items like bagels, muffins, crackers, and granola bars may seem like convenient options, they are undoubtedly part of the problem. Food items that create crumbs are typically made of flour, which is refined carbs, and these operate a lot like sugar in the body by contributing to spikes in blood sugar. Remember, spikes in blood sugar lead to dips in blood sugar which lead to afternoon crashes. Not only is it important to limit crumb-based foods at breakfast and lunch, but it is important to do so at snacks as well. Instead, opt for whole-food snacks that are well-balanced such as apple + almonds, plain yogurt + berries, or pistachios + olives.

4. Stay Hydrated.

I know, I know, you are sick of me telling you to drink water, but here is the deal. Your brain needs to be well hydrated in order to function optimally, stay alert, and be energized. So if you rush through your morning on two cups of coffee and get to 3:00 pm without having any water, it’s really going to struggle to stay alert for you. I would actually argue that although most people reach for an afternoon snack, many people are not hungry, they are simply dehydrated. Your brain is in need of a boost of energy and the quickest way for it to get stimulated is via simple sugar, which is why it makes you crave cookies and your vanilla latte. Instead, focus on drinking water throughout the entire day, especially the morning. Aim to drink a glass of water before you leave the house and another between breakfast and lunch before you grab that extra coffee.

5. Eat a Protein-Packed Lunch.

Protein is one of the most satiating macronutrients, so ensuring that your lunch is rich in protein will help to keep your blood sugar balanced throughout the afternoon so you can avoid the afternoon crash. By eating a good source of protein at lunch, in addition to avoiding refined carbs, you will set yourself up for an energized afternoon. Although your leftover pasta is easy to pack or your PB&J sandwich is quick to make, they are low in protein and high in refined carbs making them a less-than-ideal choice. Instead, create a balanced meal and ensure that your lunch has a good source of animal or plant-based protein, lots of healthy fats, tons of veggies, and sources of whole-food carbohydrates instead.

6. Get Outside.

Guess what? That office lighting and your computer screen are doing you no favors when it comes to avoiding the afternoon crash. Sunlight exposure helps to set our circadian rhythm for the day; our internal clock runs in the background of our brain and cycles between sleepiness and alertness at regular intervals. Taking the time to get outside, feel the fresh air, and get some sunlight will keep down the amount of melatonin (sleep hormone) your body produces down while keeping your serotonin (mood-boosting hormone) up.

7. Keep a Food Journal.

If you are doing all of the above and still can’t seem to figure it out, try keeping a food journal. Pay attention and log all of your meals and snacks for a while, and note the times and days when you feel the most sluggish. Doing so will really help you be mindful of what you are eating and potentially connect a certain food, or type of food, to your mood and energy levels. Eating foods that you might be sensitive or intolerant to can actually affect your energy levels throughout the day. Once you are able to see the pattern, you can make adjustments to your diet and try different foods to see how they impact your afternoon crash.

Chicken Tikka Masala

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Chicken Tikka Masala

This easy chicken tikka masala recipe is a one-pan dish that is ready in 30 minutes making it a great weeknight meal! Made with fragrant spices, and tender chicken in a rich and creamy broth, this recipe is sure to please a crowd.

Easy Chicken Tikka Masala

Ok, if I’m being honest, I had to bend the chicken tikka masala rules a little bit to create this particular recipe. I really wanted to create a recipe that was quick to prepare as a weeknight meal, so I had to forgo some of the traditional cooking methods to create this recipe. Traditional chicken tikka masala is made by marinating pieces of chicken in a yogurt and spice mixture for several hours before cooking, however, to ensure this recipe was ready in under 30 minutes I had to skip that particular step. Instead, I opted to season the chicken directly in the pan and allow it to cook in the creamy sauce, but I promise it doesn’t compromise the flavor!

This easy chicken tikka masala is great on its own or can be served with a side of rice (or cauliflower rice if you are looking to keep things light), and also stores really well in the fridge or freezer for days and weeks to come.

10 Signs You Have Leaky Gut

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The gut is the gateway to our health; if your gut is healthy chances are you are too. In fact, our gut is where 75% of your immune system lives and where over 80% of your serotonin, the primary neurotransmitter responsible for your mood, is produced. It is said that the health of our gut impacts everything from hormonal issues to joint pain and seasonal allergies, and there is a commonly overlooked condition called ‘leaky gut’ that is linked to a whole host of health issues that can be improved if treated. Fortunately, leaky gut can be addressed and improved, the first step is merely to identify it, so here are 10 common signs of leaky gut.

10 Signs of Leaky Gut

What is leaky gut?

Leaky gut, also known as intestinal permeability, is a condition that increases the permeability of the intestinal barrier. Think of your gut as a sponge that is designed to allow nutrients and water into your body, while keeping toxins and antigens out. This sponge is made of tight junctions that are only large enough to allow the required nutrients into the bloodstream and keep foreign invaders out.

However, certain factors can cause these tight junctions to become impaired and enlarged, which leads the intestine to become more permeable. When this happens toxins, microbes, and undigested food particles that should not fit through the barrier are able to escape the intestines and pass into the bloodstream. Because 75% of your immune system is located around your gut, and it is designed to protect you, your immune system marks these particles are “foreign invaders” and responds to attack them. When this occurs, the response of the immune system can present in the body in many different ways.

What causes leaky gut?

As I mentioned in my previous post, many aspects of modern lifestyle and the standard North American diet can negatively impact your gut health and microbiome. Some of the most common include:

  • Diet high in refined sugar and refined carbohydrates
  • Diet high in processed foods and additives
  • Diet low in fermentable fiber
  • Long-term use of antibiotics or birth control
  • Lifestyle with chronic stress

While leaky gut and poor gut flora may manifest as digestive trouble, in many people it does not.  In fact, you do not need to have digestive symptoms for your gut health to negatively impact you. Instead, leaky gut can manifest in many different ways:

10 Signs of Leaky Gut

Here are some of the top signs you may be experiencing leaky gut.

1. Food Sensitivities

Notice certain foods that used to agree with you no longer do? Unfortunately, leaky gut and food intolerances are so tightly connected that one tends to affect the other because it is often the same foods that you are reacting to that are causing the increased permeability. As undigested food particles pass through the intestinal barrier the immune system will often react to defend against them, so foods you previously tolerated can all of the sudden become intolerable as the body is now fighting against them every time they show up. Grains, gluten, dairy, and soy are some of the worst offenders.

2. Digestive Issues such as IBS, Chronic Bloating, and Gas

The link here is quite clear as these symptoms are appearing directly in the gut. The term irritable bowel syndrome (IBS) was often given as a label to address symptoms in the gut, however, it is now rather widely accepted that if you have IBS you have leaky gut.

3. Skin Issues such as Acne, Psoriasis, or Eczema

The skin is a barrier system for our body and is a representation of your health on the inside of your body. As inflammation in the gut increases symptoms can present externally on the skin. Although these symptoms are often treated topically with creams and lotions, the root cause of these symptoms is located in the gut, and therefore treating leaky gut can help to alleviate symptoms such as acne, psoriasis and eczema.

4. Excessive Chronic Fatigue

Gut health and energy levels are tightly linked together. Given our gut is our ‘second brain’, what impacts our gut health will in turn impact our mental state. When you have leaky gut it is like having tiny holes in your intestinal lining. Undigested food particles travel through these ‘holes’ and into the bloodstream where it triggers the immune system to try and protect you by launching an attack on particles that shouldn’t be there. This process results in the release of many inflammatory messengers, notably cytokines, that are directly associated with fatigue.

5. Auto-Immune Conditions

The first thing to understand about autoimmune diseases is that they are diseases of the immune system. The second thing to understand is that 75% of your immune system is located in your gut. When you have leaky gut, food particles, toxins and bacteria are able to enter your bloodstream and your immune system marks them as dangerous invaders and creates inflammation to get rid of them. As more and more particles enter your bloodstream, your immune system becomes stressed and is less accurate with its identification. Your immune system will continue to make antibodies against items in the bloodstream, however many of these foreign invaders can look similar to your own cells, and, therefore, your body will begin to attack them. The autoimmune diseases that manifest are determined by which tissues are being attacked; if it’s the joints, rheumatoid arthritis may develop; if it’s the thyroid gland, the result could be Hashimoto’s or Grave’s; if it’s the gut lining itself, Crohn’s or colitis could develop.

6. Chronic Joint Pain

Aching knees? Sore back? You might be surprised to learn that joint pain may actually be linked to leaky gut. As the permeability of the gut increases so does the production of antibodies in the bloodstream to help protect the body from “foreign invaders” or antigens. However, when an antibody binds with an antigen, an immune complex occurs. Therefore, a persistent leaky gut increases the number of immune complexes which circulate in the body and deposit into various tissues and organs including skeletal muscles and joints. This increase in inflammation can therefore lead to aching joints and pain.

7. Seasonal Allergies

Since an allergy is the result of your immune system overreacting, a persistent leaky gut can exacerbate the problem and worsens seasonal allergy symptoms. When your gut is comprised, your immune system is comprised as well, so leaky gut can worsen seasonal allergies as well as create new ones.

8. Mood Imbalances

Given over  80% of your serotonin (mood-boosting neurotransmitter) is housed in your gut, it is no wonder we call the gut the second brain. The intestinal wall of the gut contains a network of nerve fibers and neuron cell bodies that are influenced by signals from the brain, so what happens in your gut will directly affect your brain and vice versa. So one’s mood, in addition to symptoms such as depression and anxiety, has been shown to be affected by leaky gut.

9. Brain Fog or Lack of Concentration

In addition to mood, cognitive function is also linked to leaky gut. Some of the most common signs include increased confusion, an inability to focus, poor memory, or lack of mental clarity. The gut-brain axis exists between the gut and the brain and is dependent on the health of your gut and gut bacteria.

10. Hormonal Imbalances or PCOS

Hormonal imbalances such as PCOS are associated with chronic low-grade inflammation which is known to impact on insulin resistance and weight gain. However, it is the gut flora in the body that help to mitigate this inflammatory process and studies have shown that women with PCOS have a disrupted microbiome. Although it is unclear if leaky gut is the cause or the symptom, it is clear that it is part of the vicious cycle and only worsens the symptoms. If you have a disrupted microbiome then you are more likely to develop PCOS, and the excess androgens in PCOS can cause the microbiome to become worse.

Read part 1 and part 3 of my overview on gut health and learn how to heal leaky gut.

Part 1: Why Your Gut is the Key to Your Health

Part 3: How to Heal Leaky Gut

Oatmeal Chocolate Chip Cookies

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These healthy oatmeal chocolate chip cookies are packed with rolled oats, chocolatey, soft, and chewy, with just the right amount of sugar. In fact, they are so good nobody will even notice they are full of fiber and actually pretty good for them.

Oatmeal Chocolate Chip Cookies

The inspiration for making these cookies was pretty simple – I wanted to eat cookies. There are so many great bakeries in the city of Ottawa, and I certainly indulge in them from time to time, but as a foodie and a health nut I wanted to create a cookie recipe that I could feel good about eating. A couple of weeks ago I did a poll on my Instagram stories and asked you guys what were the most important characteristics of a chocolate chip cookie and the consensus was pretty unanimous: soft, made with oats, and loaded with chocolate. So, voila, oatmeal chocolate chip cookies.

This recipe took me a couple of test batches to nail (sigh), but I feel I’ve finally done it. The recipe calls for chocolate chips, but you could also use chocolate chunks, or a bar of dark chocolate rough chopped (which is why I did). I made my cookies nice and big so the batter made 10 cookies, but you could make them slightly small if you needed more. These healthy oatmeal chocolate chip cookies also store really well in the freezer so you will have sweet treats for days to come.

 

 

What are refined carbs?

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Confused about carbs? You’re definitely not alone. While some carbs are nutrient-dense and very good for you, others are less-than-ideal options and contain very little nutritional value. So, let’s discuss carbs and discover what refined carbs actually are and why you should eat them but limit them overall in a healthy diet.

What are refined carbs anyway?

 

When people hear the term carbs they often think of items like potatoes, rice, pasta, or pastries, but the reality is that ‘carbs’ include a whole lot more than all of that delicious starchy stuff. In fact, the carbohydrate category includes everything from fruit and vegetables, to beans and lentils, to pasta and pastries. Although ‘carbs’ are often demonized, not all carbs are created equal, and rather it is the type of carb, namely refined carbs, that people should be concerned about. So instead of freaking out over any type of carb that lands on your plate, let’s take a look at refined carbs and why they are the ones that we need to be more mindful of.

What are refined carbs?

The term refined carbs refers to carbohydrate-based foods that are no longer present in their natural form. Although they may have been harvested in the fields, the way they have been processed is very far removed from their original format. The term refined carbs specifically refer to grain-based products and/or sources of processed sugar.

Whole grains in their whole format are considered whole foods. However, in this format, whole grains can be difficult to eat and digest, therefore food manufacturers will process the grains to make them more hyper-palatable. In order to do so, whole grains, which contain a bran, endosperm, and germ, are milled and processed to remove the bran and the germ, leaving only the endosperm. It is this specific process that strips the original whole grain of its fiber, vitamins, and minerals, and the remaining portion is known as a refined grain, therefore a refined carb.

In addition to grains, other forms of carbohydrates, such as fruit, can also be processed from their original state into refined carbs. For instance, a piece of fresh fruit, such as an apple, contains fiber and nutrients which help to balance out its natural sugar content, while a processed apple, for instance, apple juice, no longer has fiber, is often devoid of its own nutrients, and therefore merely a source of liquid sugar remains.

Essentially, refined carbohydrates are sources of starch or sugar that do not exist in mother nature. So any form of carbohydrate that is no longer in its whole food format is considered a refined carb.

Sources of Refined Carbs

Most processed foods are considered sources of refined carbohydrates, some of the most common include:

  • Cereal
  • Granola Bars
  • Crackers
  • Cakes
  • Cookies
  • Bagels
  • Donuts
  • Pastries
  • Pizza
  • Pretzels

In addition to grain-based products, other sources of refined carbohydrates include:

  • Fruit Juices
  • Sodas
  • Chocolate Milk
  • Ice Cream
  • Chips
  • Candy
  • White sugar
  • Brown sugar
  • And pretty much any other food with added sugar.

The Problem with Refined Carbs

The major concern with refined carbohydrates is that since most of the nutrients and natural fiber have been removed they act more like sugar in the body and are a source of calories with minimal micronutrients.

Since refined carbs are void of any fiber, they are very quickly absorbed into the bloodstream which can lead to rapid spikes in blood sugar and high insulin levels after meals. The high glycemic load on refined carbs helps to provide a feeling of fullness, but only for the short-term, often lasting just an hour or so. Not only are these foods devoid of their own nutrients, but their lack of effect on satiety often creates a need for over-consumption and excess. Plus, these types of foods are hyper-palatable and very easy to overeat because they do not provide true satiety in the diet.

Sadly, refined carbs make up a very large part of the total carbohydrate intake for many people. For instance, the standard North American diet looks something like; cereal for breakfast, a sandwich for lunch, a granola bar for snacks, and pasta for dinner, which is essentially a diet made up solely of refined carbs. A high intake of refined carbs has been associated with a higher risk of developing a variety of diseases and disorders including obesity, stroke, heart disease, type 2 diabetes, and digestive issues.

Healthier Alternatives

This is not to say that all forms of carbohydrates are bad for you, in fact, quite the opposite; whole-food carbohydrates are incredibly nutrient-dense and provide better satiety. The more you can focus on whole food-based sources of carbohydrates such as vegetables, fruits, beans, lentils, and whole grains the better off you will be. Grains can still be consumed as a part of a healthy diet, but it is important to understand that it is better to focus on whole grains in their whole format than products made out for them. For example, you are better off eating actual rice, oatmeal, and quinoa, over rice cakes, oatmeal cookies, and quinoa crackers. The more you can focus on eating whole grains the more you ensure that they contain the essential fiber, vitamins, and minerals.

Although refined carbs often seem more convenient foods to eat, I assure you real food is too. Opting for carrots over crackers, trail mix over a granola bar, and fruit over cookies are simple whole-food swaps that you can do on a day-to-day basis to help reduce your overall intake of refined carbohydrates.

The Bottom Line

As always, the most important thing to focus on in a healthy diet is whole foods, and refined carbs do not fall into that category. I am by no means suggesting that you can never eat pretzels or crackers again, but rather it is important that you pay attention to the frequency and volume at which you consume them. Do your best to focus on whole food carbohydrates like vegetables, fruits, beans, lentils, and whole grains as much as possible, and leave the refined carbs for special occasions.

Lemon Garlic Roasted Asparagus

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Made with only a few simple ingredients, this lemon garlic roasted asparagus is the perfect side dish for any meal! This recipe is pretty simple to whip together and can easily be done in the oven or on the grill in the summertime. If you’ve got a little extra leftover, store it in the fridge and serve it up with some fresh eggs for breakfast, it works really well.

Lemon Garlic Roasted Asparagus

Asparagus is probably one of my favorite side dishes, but only when it’s in season. Although I do buy it at the grocery store from time to time, it can never compete with the freshness and quality of the local seasonal stuff. When in season, asparagus is so fresh it almost has a sweetness to it and works well in everything from salads to side dishes. Plus, it’s a great source of fiber and a delicious way to get more of your daily greens, and this oven-roasted asparagus is a great way to do it.

More Vegetable Side Dishes:

 

 

5 Lunch Box Ideas

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Looking for lunch box ideas? Here are 5 quick, easy, and healthy box lunch ideas that are high in protein, fiber, and well-balanced with healthy fats.

5 Bistro Box Lunch Ideas

 

Packing lunches doesn’t need to be complicated, especially when you can make bistro boxes! By keeping things simple, the right combination of protein, healthy fats, veggies, and/or fruit can help to create a well-balanced meal that you can whip together in next to no time at all. Plus, the right ingredients can really help to cut down on prep time and often require no cooking at all. Not only are bistro box lunches simple to prepare but they store incredibly well in the fridge and are great for adults and kids alike. Here are 5 lunch ideas you can pull together in a pinch for a week’s worth of healthy lunches.

1. Smoked Salmon Lunch Box

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Smoked Salmon + Goat Cheese + Rice Crackers + Asparagus

If you’re a fan of a smoked salmon bagel, this is the lunch box for you! Paired with creamy goat cheese and simple rice crackers, this recipe is naturally gluten-free, high in protein and rich in natural fats.

 

2. Chicken & Hummus Lunch Box

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Chicken + Hummus + Carrots + Avocado + Cherry Tomatoes

This lunch box is chock full of protein and healthy fats to ensure you are satiated and energized for your afternoon. You can use leftover chicken or grab some good quality deli meat at your local butcher or grocery store.

3. Ploughman’s Lunch Box

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Boiled Eggs + Cheese + Almonds + Apple + Bell Pepper

A similar version of the global coffee chain’s, this lunch box is incredibly quick and easy to prepare. Simply hard boil a batch of eggs on the weekend and you’ll be able to whip together lunches in no time.

4. Antipasto Lunch Box

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Prosciutto + Spring Mix + Mixed Olives + Raspberries

An antipasto platter is a classic Italian appetizer typically consisting of olives, cheeses, and meats, but that doesn’t mean it can’t be used for lunch! This lunch box combination can help satisfy both your sweet and salty tooth at the same time.

5. Mezze Lunch Box

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Feta + Olives + Carrots + Bell Peppers + Cucumbers + Artichokes Hearts

This Mediterranean-inspired lunch box is a great option for vegetarians and is quick and easy to prepare. Feel free to mix it up with a variety of different vegetables or an extra dollop of hummus for added plant-based protein.

 

NOTE: These bistro box lunch ideas are packed in my favorite containers from DALCINI Stainless.

Mexican Baked Rice Casserole

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A one-pan vegetarian meal, this Mexican baked rice casserole is loaded with vegetables and plant-based protein making it a great main course and side dish alike.

Mexican Baked Rice Casserole

Full disclosure, I am obsessed with this dish. I honestly thought it would be good, but didn’t think it would be as good as it turned about to be. I do my best to share a good balance of meat and vegetarian meals on the blog, especially ones that are easy to prepare. A few months ago I shared a recipe for oven-baked chicken and rice pilaf and it was such a hit (it’s one of my most popular pins on Pinterest) I figured it was only fair to share a vegetarian version of a one-pan meal.

The concept for this recipe was inspired by a burrito, essentially all of the filling without the tortilla itself, baked in a simple dish with minimal skill required. The most tedious part of this recipe is chopping all of the vegetables, but once that’s done the rest takes care of itself for perfectly cooked rice, veggies and beans. This recipe is great on its own, as a side dish, and also works well cold in a salad. Regardless of how you enjoy it, I think this Mexican baked rice casserole is a total winner for any weeknight dinner.

More Healthy Casserole Recipes:

3 Nutrition Lessons I Wish I Learned Earlier

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When I started on my nutrition journey I was excited to learn all of the fancy science stuff. I figured in order to know how to eat well you needed to know all of the minute details of food, what nutrients are important, and how the body works. Although I did learn all of those things at school, I think some of the most important lessons I’ve learned have nothing to do with my education. In fact, some of the most important lessons I’ve learned are ones I picked up along the way and the same ones that I want others to learn too. So here are the 3 nutrition lessons I wish I learned earlier.

3 Nutrition Lessons I Wish I Learned Earlier

 

1. What you eat is more important than how much.

I wish I’d never heard of calories or serving sizes. I hate them. The reason I dislike them so much is because they are SO confusing. As a kid, I would just eat. I would eat because I was hungry, and when I wasn’t hungry I wouldn’t eat. It wasn’t until high school (or some time around then) that I discovered calories. Although I don’t remember the exact moment, I’m sure it was in some health magazine article about what celebrities eat in a day. “Egg whites for breakfast, salad for lunch, a handful of almonds for a snack and salmon for dinner = 1,200 calories and you can look like Jennifer Aniston too!”. WTF. Look, I love Jennifer Aniston, but why do I care how many calories she eats per day!?!

The goal of eating is to seek nutrients, not avoid calories. Therefore, the quality of the food you eat far outweighs how many calories it contains. Eating a baked potato is not the same as eating chips, although they both come from potatoes. Not only does real food contain more nutrients, but it is more satiating and therefore you don’t need to eat as much. Although both chips and baked potatoes are made from potatoes, you could probably eat an entire bag of potato chips (and then some), however, after one or two baked potatoes, you would probably be good to go. That’s because real food is nourishing and satisfying, so in the end, you end up eating less of it and, therefore, fewer calories anyway. So instead of counting your calories, put your calculator away, and focus on eating whole foods instead.

2. Your body is the best coach you’ll ever have.

I have read endless health magazines, followed numerous health “gurus” and read hundreds of nutrition books. Did I learn from all of this information? Absolutely. Did I get all of the answers I needed? No. That’s because the truth is that no matter how many people you talk to or how many nutrition experts you listen to, you already have the very best coach you will ever get – your own body. There is literally nobody else out there that knows more about what is going on with you than your own body, so you need to learn to listen.

I know people joke and say things like “Well, my body is telling me it wants donuts!”, and although that’s cute and funny, it’s not what it’s telling you. You’re either not actually listening or still haven’t quite figured out how to listen. The concept of “listening to your body” might seem weird or sound like hippy witchcraft, but it’s not as complicated as it seems. Listening to your body is not listening for a loud voice from the heavens, but rather it is paying attention to little cues that your body gives you on a daily basis. For instance; you feel tired, you’re not sleeping well, you are grumpier than usual, your joints are aching, you bloat after every meal, you don’t have regular bowel movements, your skin is bad, you get sick every month, etc… Honestly, there are SO many ways that your body talks to you, you just need to pay attention. These ‘things’ don’t just happen to your body to happen, they happen for an actual reason, and if you can pay attention you have the opportunity to address them and feel better.

3. Indulgence is an important part of health.

There is no perfect diet. I wish someone had explained this to me years ago. You are never going to eat 100% perfectly all of the time for the rest of your life – that is not realistic. And it’s also not fun. Chocolate, ice cream, wine and wedding cake are some of my favourite things and it is ok for me to enjoy them. In fact, I should enjoy them, and when I do, I need to understand that I am not a bad person, I didn’t do anything wrong, I am just living my life. I spent years beating myself up every time I ate a treat, telling myself I was bad or feeling like I had done something wrong. I would convince myself I needed to go to the gym after a night of eating and drinking because I needed to “work it off” or pay for my sins. What a bunch of wasted time.

Do I now eat chocolate, ice cream, wine and wedding cake every day? No, absolutely not, but when I do, I just do, because it’s ok. I don’t tell myself I can’t have it, because I can, I’m a grown-ass adult and I can do what I want. I just don’t need to eat it all of the time because I savour it when I do. Instead, I focus on eating whole foods because I listen to my body, and when I want a treat I have it, and that doesn’t make me a bad person, it simply makes me human.

Chicken Shawarma Salad

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Who needs takeout when you can make a delicious, healthy, and chicken shawarma in the comfort of your own home?! This quick, easy, and flavorful chicken shawarma salad recipe is a healthier version of the classic takeout dish.

Chicken Shawarma Salad

I think shawarma is one of those staple foods that you can find in just about any city. I’m pretty sure that Ottawa is the shawarma capital of Canada, not only are there shawarma locations all over our city, but it seems to be everyone’s favorite late-night food. If you’ve never had shawarma before, it is a term used to describe meat cooked on a spit that is shaved off and served on a plate or as a wrap. It is often paired with things such as tabouleh, tomatoes, cucumber, pickled turnips, hummus, and garlic sauce, or any combination of those. Because I’m a foodie, but I also like to keep it healthy, I’m more of a shawarma salad type of gal than the classic wrap, so I figured it would be fun to create a healthier version of this classic street food.

This chicken shawarma salad recipe is simple to make, all you need is a ton of spices and a little patience. The longer you can leave the chicken to marinade the better it will taste in the long run and the more it will take on the flavor. I searched my grocery store far and wide for pickled turnips and I couldn’t find any, but if you can I would certainly recommend adding them as well. Although the salad ingredients might seem simple, it is the garlic dressing that really helps to bring this chicken shawarma salad to life while keeping it healthy at the same time.

More Shawarma Recipes:

 

 

Raspberry Lime Smoothie

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This raspberry lime smoothie is a fun combination of ingredients that creates a refreshing and flavourful smoothie that can be used for breakfast and snacks alike.

Raspberry Lime Smoothie

 

I’m not a huge smoothie person, to be honest, I never really got into the smoothie craze. Don’t get me wrong, I do like them, but I don’t really consider them a meal, more of a refreshing drink or snack. The reason is simple; they don’t really fill me up. I know a lot of people use them as a quick breakfast idea, and I do often recommend them to my clients as a healthy breakfast option, they are just not my personal go-to meal idea. I think one of the things to keep in mind when it comes to nutrition is that what works for one person might not work for another, and that’s totally ok. With all of that being said, I certainly still do enjoy smoothies from time to time, and this particular flavor combination is one of my favourites. Although it might seem a little odd to add lime to a smoothie, it adds so much flavor!

I made this raspberry lime smoothie with almond milk, but I think coconut milk would work equally well, and the inclusion of the full-fat yogurt helps to provide some much-needed protein to this drink to help balance your blood sugar and keep you fuller for a longer period of time.

 

5 Benefits of Fermented Foods

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In case you haven’t heard, fermented foods are all the rage right now. Restaurant menus and grocery stores alike are selling and stocking sauerkraut and kimchi, and every food commercial on TV seems to mention probiotics. Although they have become ‘trendy’, fermented foods are deeply rooted in tradition and have been used by cultures around the world for centuries. Not only was this an age-old method of food preservation, but it was incredibly valuable to food culture because of the many health benefits of fermented foods that are still relevant today.

5 Benefits of Fermented Foods

What are fermented foods?

First things first, let’s clarify what fermented foods actually are. Although their name does sound slightly less than appealing, fermentation is a natural method of food preservation that was used for centuries before the advent of refrigeration.

Historically, the fermentation of foods was used as a natural method of preservation to keep foods edible for longer periods of time without spoilage. As opposed to allowing fresh produce or dairy to go to waste, foods were fermented and stored to be eaten at a later date or in the winter months when fresh produce was not available.

In order to ferment foods, microorganisms, including bacteria, yeast, or fungi, convert the natural sugars found in foods (glucose, fructose, and sucrose) into lactic acid. This process, also known as lacto-fermentation, not only helps to preserve the food but enhances its micronutrient profile.

Types of Fermented Foods

Traditionally speaking, every culture from around the world fermented some form of food based on what is available to them geographically; from sauerkraut in Germany to pickled herring in Iceland, to kimchi in Korea, and everything in between. Today, some of the more traditional versions are less readily used; however, some of the more common include:

  • Sauerkraut: Made by fermenting cabbage with sea salt, sauerkraut is one of the most readily available fermented foods.
  • Kimchi: Sauerkraut’s Korean cousin, this version of fermented napa cabbage is made with added spice.
  • Tempeh: Similar in concept to tofu, however, tempeh is made from naturally fermented soybeans.
  • Miso: A fermented paste made from soybeans, barley, or rice, commonly used in soups.
  • Sourdough: Made of naturally fermented grains, sourdough is the only real bread that uses fermentation.
  • Pickled Vegetables: Vegetables such as cucumbers, beans, carrots, and beets are often fermented and pickled for preservation.
  • Yogurt or Kefir: The by-products of the fermentation of milk, although not all forms of yogurt are naturally fermented.
  • Kombucha: Kombucha is a tangy, effervescent beverage made of fermented black or green tea.

Benefits of Fermented Foods

The fermentation of foods has many benefits, namely a high content of probiotic bacteria and support of gut health, however, here are some of the most notable health benefits of fermented foods.

1. More Easily Digested

The bacteria present in fermented foods essentially help to ‘pre-digest’ the food for you, making it more easily digested, absorbed and assimilated in your digestive tract.

2. Full of Probiotics

Fermented foods are rich in probiotic bacteria so by consuming fermented foods you are adding beneficial bacteria and enzymes to your overall intestinal flora, increasing the health of your gut microbiome and digestive system.

3. Helps Curb Sugar Cravings

The natural sugars present in the food are what trigger the fermentation process, so the longer a food ferments, the less these natural sugars are present in the food and the more beneficial bacteria are present. Not only does this reduction of sugar reduce the stimulation for further sugar cravings, but the added benefits help to promote a healthy microbiome, which can trigger sugar cravings when it is unbalanced.

4. Supports Your Immune System

Approximately 70% of your immune system lives in the gut, so a healthy gut = a healthy immune system. When the gut is compromised, be it a leaky gut, disrupted microbiome, or a combination of both, your immune system, in turn, becomes compromised as it fights additional microbes and is subject to inflammation. By consuming probiotic-rich foods, you are supporting the mucosa (gut lining) as a natural barrier, making the immune system more robust.

5. Reduces Anti-Nutrients

Some foods contain natural compounds that impede their digestion; however, the process of fermentation can help to reduce or remove them. Phytic acid, for example, which is found in legumes and seeds, binds minerals such as iron and zinc, reducing their absorption when eaten. However, phytic acid can be broken down during fermentation, so the minerals become available.

5. Increase Nutrient Absorption

When your gut flora is out of whack, or foods contain anti-nutrients, it is difficult for your body to digest and absorb nutrients, no matter how well you eat. Even bags and bags of kale won’t give you the nutrition you think you are getting if your microbiome is not well-balanced. Fermented foods produce the digestive enzymes, which ensure you get the most nutrients out of all foods you ingest.

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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