Stephanie Kay Nutrition

Real Food for Real Life

Green Shakshuka

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This green shakshuka is a great meal for those times when you just don’t have anything planned. Made with minimal ingredients, it is quick and easy to prepare and perfect for breakfast, lunch, and dinner alike. Serve it with your favorite crusty bread for a healthy and well-balanced meal!

Green Shakshuka Recipe

A shakshuka is my go-to meal when all I’ve got is veggies and eggs left in the fridge. Although the traditional shakshuka is made in a rich tomato sauce, a green shakshuka is a great way to add more veggies to your diet without forgoing flavor. This green shakshuka is a really versatile dish as you can essentially use any type of leafy green you have on hand and include any combination of spices you like. I opted to use cumin and chilies, however, coriander, paprika, and even curry powder would all work equally well!

More Shakshuka Recipes:

 

Watermelon Sorbet

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Made with only 3-ingredients, this refined sugar-free watermelon sorbet is a delicious and refreshing summer treat! This watermelon sorbet recipe calls for a little drizzle of honey but you could certainly omit it if you wanted to, and if you were looking to make it extra rich and creamy, a can of full-fat coconut milk mixed would add incredible flavor and texture.

Watermelon Sorbet

 

I’m going to be honest, calling this a “recipe” is probably a bit of a stretch, but my goodness is this watermelon sorbet ever refreshing. Watermelon is a great fruit to use without an ice cream maker because it freezes well and is full of natural sweetness, especially when you buy it ripe in season. As long as you have a food processor or a blender, you can easily make this naturally sweetened watermelon sorbet at home on any hot summer day. I opted to serve this scooped into little dishes, but if you wanted to get creative you could also make it into popsicles really easily.

 

Healthy Cheese: A Complete Guide

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Cheese has been part of cultural diets around the world for centuries, so it can certainly be included in a healthy diet if done well. Fortunately, with a little know-how you will be able to distinguish the real deal from the imposters, so here is a simple guide to buying healthy cheese to ensure you know what to look for and why.

A Guide to Buying Healthy Cheese

With hundreds of different types of cheese available in the grocery store, it can certainly be hard to distinguish the best from the rest. From hard to soft, and shredded to brick, there are so many different varieties and flavors of cheese available, and although many versions appear to be real cheese, many of them are not at all.

What is real cheese?

First things first, it is important to understand what cheese actually is. Cheese is made by separating milk into curd and whey, and by adding cultures (called ‘starter cultures’) and enzymes. The cultures added are lactic-acid-forming bacteria that change the lactose (sugar) in milk into lactic acid; this chemical change prompts the milk to curdle, while the enzymes join up the proteins in the milk to allow the milk fully to coagulate and form the curd. Once separated, the whey is removed and the curd is broken up, salt is often added for flavor, as a preservative and to inhibit the growth of certain bacteria. Once this is done, the curd is then placed into molds, pressed to remove the last bits of whey, and taken to a cool, humid store to mature. By tweaking these steps and introducing different cultures, producers are able to create a vast range of cheeses, textures, and types.

What is healthy cheese?

One of the major concerns with cheese is that the cheese found in grocery stores is often more of a cheese-like-product than actual cheese itself. Real cheese should only contain milk, enzymes, cultures, and salt, while many cheese options in the grocery store contain additional ingredients and additives.

I think it goes without saying that cheese slices are not real cheese, they contain 21 ingredients, after all, however many other types of cheese contain unnecessary additional ingredients making them more processed than real. For instance, some cheeses contain added coloring or refined salt, while others are made with modified milk ingredients, which is a processed form of milk.

How to Buy Healthy Cheese

When it comes to buying healthy cheese there are a few important factors to consider.

1. The Quality of the Milk

Milk is the foundational ingredient in cheese and therefore the quality of the milk itself will determine how good the cheese is. Ideally, cheese should be made from the milk of pastured, grass-fed cows. The quality of milk heavily depends on the diet and health of the animal it comes from, so it is imperative that the animals consumed a natural diet of grass and were exposed to substantial amounts of sunlight on the pasture. In fact, their diet and exposure to sunlight are two of the most important contributing factors to the amount of vitamin D, calcium, omega-3 and vitamin K2 present in the milk, and therefore the cheese itself. The type of animal is much less of a concern as cow’s milk, goat’s milk and sheep’s milk can all create healthy cheeses.

2. Made with Real Salt

In addition to the milk, salt is an important ingredient in the cheese-making process, so a cheese made with real salt, as opposed to refined salt, will be of much higher quality.

3. Fat Content

Real cheese should be made from whole milk, not skim milk, low-fat milk, non-fat milk, or any combination of modified milk ingredients. Milk in its natural state contains fat, as it should, and that is exactly what cheese should be made from. From a nutritional perspective, cheese is a good source of fat and protein, in addition to fat-soluble vitamins K2 and D, which means they are only present when fat is present. Opting for low-fat or fat-free cheese more or less defeats the nutritional purpose of eating cheese in the first place. If you are concerned about saturated fat in cheese, you need not be as this is one of the biggest food myths of the 20th century causing us far more harm than good.

4. Opt for Raw if Possible

Raw cheeses are legal in Canada and a great option when you are looking for healthy cheese. Raw milk is a complete food, containing proteins, carbohydrates, fats, vitamins, minerals, enzymes, cholesterol, and beneficial bacteria (probiotics), and when it comes from pastured, grass-fed animal is the best option.

The Bottom Line

Although it might now seem impossible to find healthy cheese, I assure you it is not. When it comes to your options, here are the ones to prioritize. The best option would be to find cheese made from raw whole milk from pastured cows with minimal ingredients. These types of cheese are commonly found at farmer’s markets or specialty food shops. Alternatively, look in the deli section of your grocery store for cheese made with minimal ingredients, as healthy cheeses are rarely found in the aisle with sliced cheese or shredded cheeses. If raw milk is not an option, opt for cheeses from pastured cows, and if pastured cheeses are also not an option simply ensure the cheese you are selecting is made from a combination of whole milk, sea salt, microbial enzyme, and bacterial cultures.

Grilled Sweet Potato Wedges

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Let’s get real, everything tastes better on the grill, and these grilled sweet potato wedges are certainly no exception! Paired with a lightly spiced curry tahini dip, these soft on the inside and crispy on the outside grilled sweet potato wedges are the perfect summer side dish.

Grilled Sweet Potato Wedges

 

Sweet potatoes are one of my favourite starchy carbohydrates to add to any meal. Not only do they taste great, but they are incredibly versatile to prepare and work equally well for breakfast, lunch, and dinner. In fact, they work well for sweet and savoury dishes alike, and can be made into everything from a mash to noodles to these grilled sweet potato wedges.

For this particular recipe, I wanted to keep things simple while still having a little fun. The sweet potatoes themselves are pretty straightforward, just a bit of oil and seasoning, but the curry tahini dip helps to add a little extra flavour. I simply added paprika and sea salt to the potatoes before popping them on the grill, but feel free to add some extra seasonings if you like. For the best results (and pretty grill marks), make sure that your grill is nice and hot before adding the sweet potatoes, this will help ensure these grilled sweet potato wedges cook evenly and look as good as they taste.

 

How to Heal Leaky Gut

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Leaky gut, also known as increased intestinal permeability, is a syndrome where bacteria and toxins pass through the gut that shouldn’t, which can lead to digestive upset, such as IBS, bloating, gas, and a host of other health issues. Fortunately, there are some dietary approaches that you can take to heal leaky gut.

How to Heal Leaky Gut

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Healthy digestion is the foundation of overall health and well-being. Our digestive tract is the main barrier between us and our outside world, so if our gut is healthy, we are too. In fact, it is now said that many chronic symptoms, including gas, bloating, allergies, acne, eczema, and joint pain are actually signs of impaired gut health. Because it is the job of the gut to keep toxins, antigens, and foreign invaders out, when our gut health is impaired, negative symptoms can manifest in the body in many different ways.

Fortunately, an approach known as the 4R program, which has its roots in functional medicine, can help to address the underlying causes, restore balance in the gut, and help to alleviate symptoms. So, if you are concerned you have leaky gut, and want to improve it, here is a simple and effective 4-step approach on how to heal leaky gut naturally.

How to Heal Leaky Gut with the 4R Approach

The 4R approach consists of four steps: remove, replace, reinoculate, and repair, which can help address the underlying causes of leaky gut and alleviate associated symptoms. Depending on the severity of the damage, healing leaky gut can take several months; however, the foundational steps always remain the same.

1. Remove

The first step in healing a leaky gut is to remove all inflammatory foods. Although these foods may differ slightly from person to person, it is important to remove all foods that can potentially damage the intestinal lining.

The most common inflammatory foods include: gluten, dairy, corn, soy, shellfish, peanuts, and eggs, as well as processed foods, vegetable oils, refined carbohydrates, caffeine, and alcohol. These foods should be removed from the diet for a set amount of time, typically 2-4 weeks, until your symptoms have subsided or are no longer visible.

Essentially, your diet should focus on whole foods, including fresh fruits, vegetables, meats, seafood, gluten-free grains, nuts, seeds, beans, and lentils. Furthermore, it is important to pay attention to lifestyle factors during the removal process in order to reduce or eliminate stress, as stress can impair your digestion and nutrient absorption, which can heighten symptoms of leaky gut.

2. Replace

The second step is to replace the nutrients required for optimal digestion to take place.  The digestive process requires sufficient amounts of digestive enzymes and hydrochloric acid (HCl), and these are commonly depleted in individuals with leaky gut. They are often depleted due to a diet high in refined foods, medications, disease, stress, or aging, and further contribute to leaky gut itself.

Adding digestive enzymes to your regimen will help support optimal digestion and nutrient absorption, as well as assist your body’s intestinal repair and inflammation responses. If you are unsure if you have low stomach acid, you can take a simple at-home test to begin, or speak to a functional medicine practitioner to be certain.

3. Reinoculate

The third step is to reinoculate your gut with healthy bacteria to help restore balance. You can restore the beneficial bacteria in your gut with high-quality probiotics to help re-establish a healthy microbiome.

In addition to taking a probiotic supplement, you can incorporate probiotic foods such as sauerkraut, kimchi, or kombucha, however, you still want to avoid fermented foods from potential allergens such as yogurt, since it is from dairy, which is part of the removal step.

Finally, you can incorporate prebiotic-rich foods, which help the probiotic bacteria to thrive, such as leeks, onions, asparagus, jicama, bananas, garlic, and Jerusalem artichokes, which will support gut microbiome and help to heal leaky gut.

4. Repair

The final step to healing a leaky gut is to help repair and protect the gut lining itself. Remember, it is the gaps in the tight junctions of the gut lining that are one of the primary contributing factors to leaky gut, so repairing them is vital.

This process can take several months, depending on how much damage has been done, so it is important to be patient if you truly want to heal leaky gut. In addition to following a low-allergenic diet, reducing stress, and supporting digestion, specific supplements can be incorporated to help heal the gut lining itself.

L-glutamine is extremely beneficial for rejuvenating the gut wall lining, while collagen is rich in amino acids that help to “seal the leaks” by healing damaged cells and creating new tissues. Regularly consuming gelatin-rich bone broth is also very healing to the gut lining an,d therefore a great addition to the diet.

Be sure to read part 1 and part 2 of my overview on gut health so you can understand if these are the right steps for you.

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

Part 2: 10 Signs You Have Leaky Gut 

The Bottom Line

No matter what your health issue is, repairing your gut is the first step in restoring your health. The 4R program is a great first step to heal leaky gut and reducing chronic systems. It is incredible to see how often these simple steps can support healing in so many people, however, if you implement these steps and still struggle with symptoms it is best to speak with a functional medicine practitioner for specific testing and additional support.

 

Grilled Cajun Shrimp Tacos

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These grilled Cajun shrimp tacos are a quick and easy dinner idea, ready in 30 minutes or less, while still packed full of smoky and spicy flavor.

Grilled Cajun Shrimp Tacos

 

In the summertime, I’m all about quick and easy meals. Actually, let’s get real, I’m always about quick and easy meals, but it’s especially true during the summer months. Seafood, in general, is a great option for a quick meal because it doesn’t take long to cook and can easily take on a lot of flavour. In fact, the right combination of herbs and spices can take any simple piece of seafood and elevate it from good to great. For these Cajun shrimp tacos, I wanted to add a little extra kick so I decided to do a homemade cajun seasoning on them, but if you have a store-bought version you like that would work really well too.

Looking for more taco recipes? Check out my coconut crusted fish tacos for another delicious and healthy dinner idea!

 

6 Signs your Breakfast Isn’t Working

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Since breakfast is the first meal of the day it can either set you up for a day of success or a day full of hunger and cravings. Opting for the right breakfast can help set the tone for the entire day by balancing your blood sugar, maximizing energy, and minimizing hunger cues. Although popular breakfast items like smoothies, yogurt, and toast can be considered healthy choices, they might not be the right choice for you.

6 Signs Your Breakfast Isn't Working

 

Factors such as sleep, activity level, and stress can all affect our individual needs so it is important to pay attention and consider how your breakfast choice might be affecting the rest of your choices throughout the day. So if you think you are choosing a healthy breakfast, but are just not sure, here are the 6 common signs your breakfast choice isn’t actually working for you and what you can do instead. Here are 6 signs that your breakfast choices aren’t setting you up for success.

1. You need a mid-morning snack.

If you eat a well-balanced breakfast, the body should easily be able to go 4 or more hours without eating, so if you are constantly looking for a snack after your breakfast, it’s probably a good sign your breakfast choice isn’t ideal. One of the most common causes of being hungry within one or two hours of breakfast is eating a breakfast rich in carbohydrates, specifically refined carbs, which includes popular choices like cereal, bagels, and granola. These types of meals can spike your blood sugar first thing in the morning and give you a big boost of immediate energy, but will only cause your blood sugar to crash within hours of eating, leaving you in search of a mid-morning snack. Combinations like cereal and milk, toast and jam, and flavored yogurt and granola are loaded with refined carbs and added sugar, so they don’t work well to balance your blood sugar or keep you full. In order to alleviate the need for a mid-morning snack, opt for breakfast with a good source of protein and fat, and ensure you are eating a portion large enough to help keep you full until lunch.

2. You struggle to make it to lunch.

If you are constantly watching the clock and counting the minutes until the clock strikes 12:00pm it might be a good sign you need to revisit what you had for breakfast. Many people, especially women, opt for a ‘light’ breakfast because they think it’s the ‘right’ thing to do, but here is the deal; that light breakfast is not working for you if you are itching to eat your next meal all morning! A green smoothie, egg whites or a piece of fruit might seem the right choice if you are trying to lose weight, but they are not the right choice if they leave you distracted and hungry all morning! Instead, focus on eating the volume of food that makes us feel full and satiated (not stuffed and uncomfortable) to keep you energized for the day. Simply opting for a larger portion of what you are already eating, or adding more protein and fat, can help you go comfortably all the way to lunchtime and actually further support your health and weight loss goals.

3. You drink multiple cups of coffee.

Look, I love my coffee too, but if you’re drinking multiple cups during the day it’s probably a good sign that something isn’t working right. At the end of the day, coffee is delicious but it is also a stimulant, and if you need it to get through your morning you might be using it to pick yourself back up from that blood sugar crash. Remember, if your breakfast is very carbohydrate-heavy that immediate spike in blood sugar will cause a big crash in energy later on and leave you looking for that second cup of java to help get your energy levels back up.

4. You’re “starving” in the afternoon.

We’ve all been there, 3:00 pm rolls around and you’re so hungry that you are verging on angry (i.e. hangry) and you are willing to eat just about anything you can get your hands on. So, you either rush out to the local coffee shop and grab yourself a treat, or you raid the pantry when you get home and eat everything in sight. People often ask what to eat as an afternoon snack to help avoid this raging hunger, however, the cause of this hunger is often due to what you ate earlier in the day, not at that exact moment. If your breakfast, or your lunch, were not large enough or did not contain enough protein and fat, it can lead to an afternoon crash which will leave you eyeing up every snack you can find.

5. You’re sleepy during the day.

Of course, there are many factors that can contribute to fatigue during the day (poor sleep, staring at your computer screen, busy schedule, etc..), however, your breakfast can also be a contributing factor. If you find yourself spacey during your meeting or just want to take a nap after lunch it’s important to take a look at how your meal choices might be contributing to this. Opting for a savory breakfast over a sweet one is a good way to avoid that afternoon crash in blood sugar which can leave you feeling overly fatigued.

6. You always need a late-night snack.

I know what you’re thinking; “How is my late-night snack in any way related to what I ate for breakfast?”. The truth is, it might not solely be related to your breakfast, but it is certainly related to what you ate earlier in the day. It is important to remember that your blood sugar is affected by all of your meal choices, and your breakfast sets the tone for the entire day. Your breakfast choice will affect your blood sugar, which will affect your lunch choice, which will affect your blood sugar again, which will affect your dinner choice, which will affect your blood sugar again, which will affect your need for a late-night snack. When you start your day with a high sugar breakfast or a breakfast rich in simple carbohydrates, such as a smoothie, cereal and milk, bagel and cream cheese, or yogurt and granola, you can set your blood sugar on a roller coaster that will affect your food choices all the way to your evening snack.

The Bottom Line

By ensuring that your breakfast is a well-balanced meal with carbohydrates, protein, and fat you will better set yourself, and your energy levels, up for success. Although your breakfast choice might be made of real food and considered healthy (i.e. a smoothie or bowl of oatmeal), if you are experiencing one or any of the issues, it is a good sign that your breakfast choice is not working well for you. Remember, there is no perfect meal or perfect diet, so what works for one person might not work for you. Instead, it is important to take a step back, look at the big picture and see what is, or is not, working for you individually. Often just switching up your breakfast to something savory with extra fat and protein, or simply eating a bit more, can help address many of these common issues that people struggle with on a daily basis.

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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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:

 

 

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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