Overnight Oats: 5 Ways

Published on April 23, 2018 by Stephanie Kay

Overnight oats are a simple and delicious way to make sure you get a healthy breakfast no matter how busy your morning is! Ready in less than 5 minutes, these 5 flavours of overnight oats are the perfect grab-and-go breakfast to get you out the door and off to work every day of the week.

Typically served chilled straight from the fridge, overnight oats are a great portable breakfast idea for mornings when you need to get out the door in a pinch. Not only are they quick and easy to make but they are made of real food, low in sugar, low in calories and a healthy way to start your day. Oats themselves are a source of complex carbohydrates that are high in fibre, which helps to keep you full, balance blood sugar and keep cravings at bay.

How to Make Overnight Oats

Making overnight oats is actually a lot easier than it may seem. By simply combining rolled oats, milk and flavourings of your choice you can easily create a healthy handheld breakfast without much effort. Here are the most important ingredients to consider when learning how to make overnight oats:

Oats: Use rolled oats or quick-cooking oats for the best results. Steel-cut oatmeal is far too tough for overnight oats and won’t soften enough in the milk, while instant oats end up a little too mushy.
Milk: You can really use any type of milk you like in your overnight oats. My personal favourite is cow’s milk because it provides a natural sweetness, but almond milk, coconut milk, cashew milk, rice milk or any other milk alternative would work just as well. I don’t recommend using water because it won’t provide much flavour and will leave the oats tasting quite bland.
Salt: Just like any other food, oats need to be salted to provide the right balance of flavour. A small pinch of salt goes a long way to help bring out the flavours and also helps to break down the oats for a softer texture.
Thickeners: You can make overnight oats by simply combining oats and milk, however, adding a thickener is a nice way to tie everything together and create a more decadent texture. Ingredients such as chia seeds, peanut butter, almond butter and yogurt work very well.
Flavours: This is where you can have a lot of fun! Essentially any type of sweet spice (cinnamon, nutmeg, ginger, cocoa powder, etc) will work well; you can also add vanilla extract, peanut butter or other nut butters for an added punch of flavour.
Fruit: Once you have the base formed, you can add fruit for extra flavour and added sweetness. Fresh or frozen fruit work equally well; frozen fruit is best added the night before, while fresh can be added at any point.
Sweeteners: Sweetening overnight oats is completely optional and can be done during preparation or when you are ready to serve. Regardless of what you choose, natural sweeteners such as honey or maple syrup are the healthiest options and just a little drizzle goes a long way.

The Best Ratio for Overnight Oats

The key to good overnight oats is the right ratio of oatmeal to liquid; too much liquid and you end up with a runny mess, and too little liquid leaves you with dry, raw oatmeal. The best ratio is1/2 cup oats to 3/4 cup liquid; it doesn’t matter if you want to use milk, almond milk, coconut milk or rice milk, this ratio tends to provide the best flavour and texture for the oats. Although some recipes will call for a 2:1 ratio, this can leave the oats a little too liquidy, so I prefer to stick with the 1/2 cup oats to 3/4 cup liquid ratio and adjust the milk in the morning if needed.

Healthy Overnight Oat Flavours

Once you’ve got the basics down you can truly create any flavour of overnight oatmeal you like. Essentially, any oatmeal flavour you eat warm you can eat cold by simply making some changes to the preparation method. Here are 5 basic flavours to help get you started:

Once you’ve got your ingredients mixed together, overnight oats can be stored in the fridge in an airtight container for up to 5 days. For the best results and texture, be sure to give them a big stir in the morning, add more liquid if needed, and don’t skimp on the extra toppings!

Why You Don’t Need 6 Meals a Day

Published on April 19, 2018 by Stephanie Kay

One of the most heavily discussed topics in the nutrition and fitness industry is how many times per day to eat. You’ve likely heard the concept that eating more often “boosts” your metabolism, but is there actually any truth to this? Turns out, the answer is no. In fact, there is very little if any evidence to support this idea which is exactly why you don’t need 6 meals per day and there are many more important things to focus on.

Should you eat 6 meals a day?

The concept that eating many small meals per day boosts metabolism is an easy one to buy into because, at first glance, it appears to make sense. Because the process of digestion raises your metabolism slightly, one might assume that eating more frequently would help to keep your metabolism elevated throughout the day and, in turn, burn more energy and fat. In theory.

In reality, there is no advantage to eating multiple small meals per day. In fact, evidence shows that it is the total volume of food that you eat during the day that is more important. So, whether you eat chicken breast at one meal or cut it up and eat it across 6 different meals makes absolutely no difference to your metabolism.

You Can’t “Stoke” Your Metabolism

People love talking about their metabolism. This boosts your metabolism. I have a slow metabolism. She has a fast metabolism. But what I find hilarious is that most people have absolutely no idea what their metabolism actually is! Your metabolism is not a thing. It is not a fire in your stomach. It is not an organ that lives in your armpit. Your metabolism is the sum of certain processes in your body; it is a combination of chemical processes from various complex systems that give you life. There are many factors that contribute to and affect our metabolism such as age, gender, diet, weight, muscle mass, blood sugar, hormones, stress, environmental factors, and thousands of other body processes that are too long and too complex to list. So, to think that simply eating less food more often throughout the day will address and affect all of these factors is simplistic at best.

Leave the Grazing for the Cows

Just think about this logically. From an evolutionary (and practical) perspective, how would the need to eat at 8:00 am, 10:00 am, 12:00 pm, 2:00 pm, 4:00 pm, and 6:00 pm actually work or make sense? Throughout history, meal times have been variable. The human body has evolved to go long periods of time without food. I don’t know about you, but I would much rather just eat, be satisfied and move on, as opposed to feeling the need to snack every 2 to 3 hours during the day. In fact, the need to eat frequently, getting irritable between meals, and getting that hangry feeling is all signs that your blood sugar is disrupted and the strategy of multiple meals per day is not working for you. In my opinion, people should be able to comfortably go 4 or more hours between meals, and if you can’t it’s a good sign your blood sugar isn’t well-balanced and needs to be addressed.

Make Blood Sugar Your Friend

I would argue that eating less frequently actually has more benefits than eating multiple small meals per day. By eating every 2-3 hours, you are constantly spiking your blood sugar throughout the day which means your body is constantly using sugar (or glucose) for fuel. In a balanced state, the body should be able to use both glucose and fat for fuel, however, it will always prioritize using glucose for fuel because it is more easily burned. Think of it like this; carbohydrates (glucose) are your body’s first source of gasoline, while fat is your backup gas. Although the body loves using fat for fuel, it only does so when your body is out of readily available glucose. So if you are constantly eating, therefore constantly delivering glucose to the bloodstream, your body no longer needs to use fat for fuel. Over time, your body will become more dependent on glucose for fuel, which means the body will become less and less efficient at burning fat for fuel. This perpetuates the cycle of needing to eat more frequently because your body has become so dependent on glucose for energy. Not only does this mean you will experience more dips and spikes in blood sugar, which are often displayed by increased cravings, feeling hangry, and difficulty losing weight, but some evidence suggests it is harder to feel full on smaller meals which can lead to increased food intake. Given many people try and use the 6 meals per day formula as a tool for weight loss, this can end up defeating the intended purpose of “stoking” your metabolism or burning body fat.

You Need Better Meals not More Frequent Meals

Eating well has less to do with meal timing and frequency and more to do with the quality of the food you eat. Whether you eat 500 calories 6 times per day or 1000 calories 3 times per day, makes absolutely no difference. What is more important is the quality of the food that you eat; focusing on whole foods and real ingredients. Eating 6 times per day with cereal for breakfast, a sub for lunch, pasta for dinner, and snacks of granola bars, crackers, and popcorn are not going to solve any of your problems.

Pay Attention to your Hunger Cues

Rather, what is more important is eating real food that satisfies you and paying attention to your personal hunger cues. You can talk to every nutrition expert in the world, but you already have the best nutrition coach you will ever get – your own body. You don’t need to eat at 8:00 am, 10:00 am, 12:00 pm, 2:00 pm, 4:00 pm, and 6:00 pm if you are not hungry at those times, there is absolutely no benefit to it. If you are hungry when you wake up – eat, if you are not hungry when you wake up – don’t. When people tell me they are hungry in between their meals, I don’t suggest adding snacks, I suggest eating bigger meals. I would much prefer people eat to their own personal hunger cues than some made-up guideline, bro-science, or nutrition dogma.

The Bottom Line

Look, at the end of the day, there is no perfect formula. I know that’s what people want, but it just doesn’t exist. There is probably someone that operates really well on 6 meals per day, but if that doesn’t work for you don’t do it because there is no actual benefit to it. What is more important is focusing on eating real food, eating to the point of satiety, balancing your blood sugar, and listening to your hunger cues.

Eggplant and Chickpea Tagine

Published on April 16, 2018 by Stephanie Kay

A hearty vegetarian meal, this eggplant (aubergine) and chickpea tagine is warmly spiced and the perfect weeknight dinner. This recipe calls for it to be simmered for about 30 minutes, but if you’ve got extra time you can keep it on the stovetop a little longer as it will help enhance the flavour.

The word tagine actually has two different meanings; 1) a type of North African cookware, and 2) a slow-cooked stew made in that traditional cookware. Although tagines are technically always made in an actual tagine, I took a little bit of a shortcut with this recipe and simply made it in a classic pot. Even though eggplant isn’t everyone’s favourite vegetable, I’m convinced that when cooked low and slow in a stew like this, it loses its rubbery texture and takes on a ton of flavour. When selecting eggplants, always pick ones that are very firm and shiny, free of brown spots, soft spots and blemishes.

The addition of the chickpeas helps to give this eggplant and chickpea tagine some much need plant-based protein so you can be sure you are eating a well-balanced meal.

Balsamic Roasted Vegetables

Published on April 9, 2018 by Stephanie Kay

This simple tray bake of balsamic roasted vegetables is a foolproof way to make a big batch of veggies with lots of flavors. Serve these as a simple side dish to grilled or roasted meat and save leftovers to add to salads for additional veggies and fiber.

Sheet pan roasted veggies are my go-to cooking method when I need to make a big batch of vegetables in one simple go. Not only does it require very little work, but it creates a ton of flavor with very little effort. I often think people are worried about roasting vegetables because it’s not as “healthy” as other methods, but the reality is roasting vegetables is a completely acceptable and healthy cooking method! Plus, you can pretty much roast any type of vegetable you like (with the exception of leafy greens), and the flavor combinations are endless. I’ve already shared a simple recipe for my green vegetable tray bake that I often do for a batch meal prep idea, so these Balsamic Roasted Vegetables are just another one to add to the repertoire.

Why Your Gut is a Key to Your Health

Published on April 5, 2018 by Stephanie Kay

Most people have heard the expression “you are what you eat”, but as we continue to learn more and more about the body evidence has become clear that in fact “you are what you absorb”. The gastrointestinal system is not only important for breaking down and digesting the food we eat, but it is largely important for the health of our immune system and overall well-being. It is now said that our gut health impacts everything from skin conditions to mental health and even obesity. In fact, many researchers believe that supporting gut health will be one of the most important medical goals of the 21st century. Therefore, it is now more important than ever to understand why your gut is a key to your health.

What is the “gut”?

The term gut does not refer to the belly above your pants, but rather it refers to the components of your digestive system that support health, namely your intestinal system. In fact, our gut is more than just a big long tube for digesting food, it is a complex system that absorbs nutrients, makes minerals, houses bacteria, protects from infection, relays messages to our brain and so much more. Our gut is a hard-working system that allows nutrients and water into our body while keeping toxins and antigens out.

In fact, the contents of the gut are actually considered to be outside the body. Sounds crazy, right? If you were to stretch it out, you would see the gut is actually a long hollow tube that runs from mouth to anus, and the role of the gut is to let the important stuff in and keep the dangerous stuff out.

The Importance of Gut Health

We have only recently begun to understand the importance of gut health and how it can impact us physically and emotionally, however, we do know that there are two important variables that impact the overall health of our gut; its microbiome and its barrier.

Our gut is home to approximately 100 trillion microorganisms, which is 10 times more than the entire human body, and over 400 different species. Although researchers are still learning more about the microbiome (also known as gut flora), we have begun to understand that our microbiome not only promotes normal gastrointestinal function but provides protection from infection, regulates metabolism, and comprises more than 75% of our immune system.

In addition to our gut’s microbiome, our gut itself is a barrier system that works as the gatekeeper for our body; determining what comes in and what stays out. Given the contents of your gut are technically outside of your body, it is the guts barrier system (or intestinal wall) that decides if what you ate comes into the body or gets expelled. In the digestive process, it is the lining of the small intestine that helps to regulate what is absorbed into the bloodstream and the body. The gut lining is made of up very tight junctions which help to prevent toxins or foreign invaders from entering the body. However, the tight junctions of our gut can become compromised, making them permeable, which can increase the absorption of toxins and antigens into the bloodstream and body which are not meant to be there. This intestinal permeability is sometimes known as “leaky gut” syndrome.

What Negatively Impacts Gut Health?

Unfortunately, many aspects of a modern lifestyle and the standard North American diet can negatively impact your gut’s microbiome and intestinal permeability including:

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

Not only can these factors negatively impact our gut health individually, but cumulatively they are even more problematic. Frequent use of antibiotics is particularly harmful to our microbiome (it’s all in the name anti-biotic = anti-bacteria) as they impact a profound and rapid impact on our gut flora. Once your gut flora has been compromised, and tight junctions have become inflamed and irritated, our gut’s barrier system can no longer defend us as it was designed to do. As the barrier becomes weakened, it becomes less selective; allowing bad bacteria inside and keeping vital nutrients out.

Gut Health is More than Just Digestion

With more than 20 million Canadians dealing with digestive issues every single year it is easy to understand how the health of our gut is important and how easily it can become compromised. However, what many people don’t recognize is that the health of your gut spans far beyond digestive symptoms. Although issues such as IBS, Chron’s disease, Celiac disease, and digestive disorders are clearly related to gut health, poor gut flora and intestinal permeability can many other things including; mood, mental health, energy, fatigue, headaches, migraines, skin issues, and food intolerances. In fact, you do not need to have digestive symptoms for your gut health to negatively impact you. Poor gut health can manifest itself as acne, psoriasis, poor concentration, anxiety, depression, or fatigue before you have a digestive issue.

Given that 75% of your immune system resides in your gut, the health of your gut has a large impact on the health of your immune system. When the intestinal barrier becomes permeable, protein molecules can escape into the bloodstream. However, since these molecules don’t reside outside of the gut, the immune system responds by attacking them as foreign invaders. This process ‘pollutes’ your bloodstream and creates an excess workload on your immune system and filtering organs as they attempt to cope with the unwanted invasion. Studies show that the link between gut health and the immune system plays a role in many auto-immune conditions as well as the increase in food allergies and food sensitivities.

Maintain Good Gut Health

Leaky gut and bad gut flora are common because of the modern lifestyle. If you have a leaky gut, you probably have bad gut flora and vice versa. While achieving and maintaining gut health can seem like hard work, it is vitally important to our health. The most obvious solution is to avoid all of the factors that contribute to gut health, although in some cases it is easier said than done. Depending on the degree of concern there are many different and complex nutrition and supplement protocols you can follow in order to improve your gut health (which I will cover at a later date), however, the first step is merely accepting the fact that what you eat affects much more than your weight and physical appearance. By focusing on a diet of whole foods, limiting refined sugars, food additives, and processed foods, and limiting stress, you will be taking the first steps to improve your overall health.

Think you might have leaky gut? Read part 2 and part 3 of my overview on gut health about the common symptoms of leaky gut to learn more.

Part 2: 10 Signs You Have Leaky Gut

Part 3: How to Heal Leaky Gut

Slow-Roasted Salmon with Fresh Herbs

Published on April 2, 2018 by Stephanie Kay

This slow-roasted salmon recipe is a great simple dinner idea but also keeps really well as leftovers to top on salads for a quick and easy lunch!

Since salmon is a fish rich in healthy fats, it is often cooked at a high heat to help give it a crispy crust, however, salmon is also delicious when slow-roasted. By keeping the oven temperature down, you are able to keep the moisture in the salmon and ensure that you get a flaky serving of fish every single time. The fresh herbs on this slow-roasted salmon can be added before roasting or simply slathered on top once the salmon has been cooked. I personally prefer to do a little bit of both, so you get all of the flavor and the best of both worlds.

Sweet Potato Burrito Bowls

Published on March 26, 2018 by Stephanie Kay

Sweet Potato Burrito Bowls

A simple and healthy meal, these sweet potato burrito bowls are easy to prepare and make a great vegetarian lunch or dinner! Ready in 30 minutes, these sweet potato burrito bowls make a great weeknight dinner or a simple meal prep idea for a week’s worth of delicious lunches.

Healthy Burrito Bowls

I love bowl-based meals; throw everything together, cover it with sauce, and you’re good to go. The key to a simple burrito bowl like this is adding a lot of flavor with a good dressing. You can make things complicated by adding different spices and seasonings to all of the different ingredients, however, if you want to keep prep time to a minimum making a killer dressing or sauce is a great way to do so.

I made these burrito bowls with rice, however, if you wanted to make a lighter or low-carb version, I would simply swap the rice for romaine lettuce and they would still be delicious.

More Healthy Burrito Bowls:

12 Healthy Toast Toppings

Published on March 22, 2018 by Stephanie Kay

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

1. Almond Butter + Banana + Cinnamon

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

2. Avocado + Nutritional Yeast + Chilies

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

3. Roasted Red Peppers + Feta

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

4. Hummus + Cucumber + Sea Salt

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

5. Egg + Spinach + Pesto

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

6. Tahini + Honey

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

7. Goat Cheese + Strawberries

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

8. Baba Ganoush + Sprouts

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

9. Pecan Butter + Sliced Apple

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

10. Tomato + Balsamic + Sea Salt

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

11. Mushrooms + Garlic + Thyme

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

12. Avocado + Fresh Salsa + Coriander

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

How to Read Food Label Health Claims

Published on March 15, 2018 by Stephanie Kay

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

What do food label claims really mean?

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

All-Natural

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

Fat-Free

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

Fortified With

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

Gluten-Free

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

High in Protein

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

Low-Calorie

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

Low in Cholesterol

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

Low in Sodium

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

Made with Real Fruit

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

Multigrain

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

Organic

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

Source of Omega-3

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

Source of Probiotics

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

Made with Sprouted Grains

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

Source of Fibre

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

Made with Whole Grains

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

The Bottom Line

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

Super Seed Brittle

Published on March 12, 2018 by Stephanie Kay

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

Healthy Seed Brittle

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

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

Why Weight Loss Isn’t Your Goal

Published on March 1, 2018 by Stephanie Kay

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

Weight Loss is Not the Goal

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

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

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

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

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

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

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Figure Out Your Why

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

Weight Loss Goals don’t Need to be Isolated

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

Weight Loss is Not Time-Bound

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

The Goal is the Process

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

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

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

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

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

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Homemade Hummus: Three Ways

Published on February 26, 2018 by Stephanie Kay

Homemade Hummus

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

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

How to Make Your Freezer Work for You

Published on February 22, 2018 by Stephanie Kay

Beyond meal prep and batch cooking, your freezer is probably the most useful appliance in your kitchen, and freezer cooking is the best tool you can add to your healthy eating toolkit. In fact, whether you live alone, are cooking for an entire family, trying to save on groceries, or simply want to get a little more prepared in the kitchen, your freezer is an incredible asset when it comes to eating well. So here are my best tips on how to make your freezer work for you so you can save time, save money, set yourself up for success, and ensure you can pull together healthy meals any night of the week.

Frozen Food is Still Healthy Food

First things first, I need to dispel the myth that all frozen foods are not good for you. Yes, of course, frozen pizzas and microwave dinners are a less than ideal choice, but when you are talking about whole foods there is absolutely nothing wrong with frozen foods. Freezing food is considered a method of preservation, used to help keep food for longer periods of time. Freezing whole foods does not diminish their nutritional value, in fact, it’s quite the opposite, it helps to preserve it. Gone are the days where we need to ferment or jar all of our fresh meats, fruits and vegetables thanks to the freezer. Consider the abundance of fresh garden vegetables in the summer, freezing peas and carrots is simply a way to help keep them for longer periods of time so you don’t need to eat them all at once. The same thing goes for frozen meats or fish, it would be nearly impossible to eat all of the food at one time, so freezing it allows us to preserve these foods until they are needed.

You can Freeze More than you Think

When it comes to frozen foods, there are two ways you can look at it; 1) the things you can buy frozen, and 2) the things you add to the freezer yourself. I personally think using a combination of both options is really where the magic happens.

Although the frozen section at the grocery store does have a lot of dodgy stuff, it also has a lot of good options as well. Items like frozen vegetables, vegetable mixes, frozen fruit, frozen potatoes, frozen fish and frozen meat are all easy to find and can help cut down on prep time as many of them are already peeled, chopped or prepared.

When it comes to home-cooked dishes, you can actually freeze a lot more than you think. Most people are aware that things like soups and stews freeze well, but so do so many other common day-to-day recipes and meals. In fact, the list of foods that freeze well is much longer than the list of foods that don’t; anything from cooked meats to steamed rice to stir-fries and baked potatoes all freeze incredibly well, as do sauces, marinades, and snack foods like energy bites or granola. The list of foods that don’t freeze well is short and is limited to items like fruits and vegetables with high moisture content (because they will come out extra soggy once thawed) so items such as cucumbers, leafy greens and citrus fruits are best only eaten when fresh.

Tips for Freezing Meals

Aside from buying frozen foods, here some 5 simple tips on how to make your freezer work for you.

1. Make Double Batches

I can’t stress this one enough. If you are cooking something, just double the batch and you will save yourself a ton of time in the long run. If you are making soup or stew, rice or meatballs, just make double the amount required and freeze the rest for later. I think sometimes people don’t want to make a double batch because they are afraid they will need to eat the same thing for the next 5 days, but that’s the beauty of the freezer, you can save meals for weeks and months to come. Once they are frozen you can use them at your leisure and pull them out of the freezer on those nights you don’t want to cook and just want to order takeout. Consider them your own form of healthy take-out, you’re just taking it out of the freezer.

2. Don’t Wait to Freeze Leftovers

One thing I see people do too often is waiting too long to freeze their leftovers. Once you’ve made something, allow it to cool, portion it up and add it to the freezer right away. If you leave something in the fridge a day or two too long it can easily go off and you’ve lost that extra serving or two. Instead, add it to the freezer immediately, this way you know for certain it will last and you can either use it 2 days from now or 2 months from now, so you don’t have to worry about any food spoiling or wasted money.

3. Freeze in Single Portions

This is a mistake that I used to make all of the time myself; I would make a batch of soup or stew and add the entire recipe to a container and pop it in the freezer. All was fine until I only needed one single portion of it and was stuck trying to chip off a corner of a huge batch of frozen soup. Instead, freeze batch cooked meals or leftovers in single-portion containers. When things are frozen in a single serving it makes it so much easier to grab-and-go for weekday lunches or a quick and easy dinner idea for one.

4. Thaw Before Cooking if Time Permits

If you have the time to do a little forward planning, allowing the meal to thaw before cooking can help cut down on reheating time when it’s finally time to eat. I will often pull things out of the freezer and leave them in the fridge or sink overnight to allow them to thaw completely. That way when it comes time to cook all I need to do it reheat and eat.

5. Reheat Food Where It Was Originally Cooked

One of the things that turns people off of frozen food is the texture – I hear ya. Most people will thaw or reheat food in the microwave and although this might be convenient, it doesn’t do much for the food itself. Instead, reheat the food with the same cooking method it was originally made. Soups and stews are best reheated on the stovetop, casseroles are best reheated in the oven, and meats are best reheated under the broiler or grill. The more you can stick with the original cooking method the better the flavour and texture will be.

Favourite Frozen Meals

There are so many different ways to help make your freezer work for you, so here are some of my favourite recipes that freeze incredibly well so you can ensure you have healthy meals for weeks to come.

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Breakfast

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Soups & Stews

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Mains

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Snacks

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8 Signs Your Blood Sugar is Out of Whack

Published on February 15, 2018 by Stephanie Kay

Blood sugar is a common topic when it comes to health and wellness, and one I frequently bring up myself. Be it constant cravings, low energy, or mood swings, blood sugar plays a role in many common day-to-day issues we all deal with. Although many of them are considered “normal” occurrences they are in fact not normal at all and are often triggered by disrupted blood sugar. So here are 8 signs your blood sugar is out of whack and some simple tips to help get it back to balanced.

What is blood sugar anyway?

First things first, let’s get the boring stuff out of the way; what is blood sugar anyway? The term “sugar” in blood sugar doesn’t refer to actual sugar. Rather, biologically our bodies function on sugar, also known as glucose. If you think of the body like a car, glucose acts like gas for our gas tanks, giving us the energy for our day. Blood sugar is the sugar the bloodstream carries to all cells in the body to supply us with energy, and this comes from the food we eat. Different types of foods, specifically carbohydrates, contain natural sugars that will break down into glucose in the human body once digested which will then enter our bloodstream (becoming blood sugar) to serve as a source of energy. So, “blood sugar” simply refers to the amount of sugar (or glucose) in your blood at a given time.

Why does blood sugar matter?

Every time you eat a meal, the sugars in each of the foods you eat raise the level of sugar in your blood. Since you only need a certain amount of sugar in the bloodstream at one given time (i.e. – you only need so much energy at one given time) your body will regulate your level of blood sugar by storing excess in the cells for a later time.

In a balanced state, blood sugar is automatically regulated; you eat some carbs, and insulin (the hormone that manages blood sugar) lowers blood sugar levels by increasing the rate at which glucose is taken up by cells throughout the body. Insulin is essentially the traffic controller of our bloodstream, determining how much sugar is needed in the bloodstream at one given time. When blood sugar is well balanced, you’ll have stable energy, feel happy, be productive and experience good sleep.

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Some of the signs your blood sugar is out of whack have become so common they are considered “normal” when, in reality, they are not normal at all.

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However, if you are not eating the right balance of foods, or indulging a little too frequently in sweets or starchy carbohydrates, you can easily throw your blood sugar out of whack. A constant influx of carbohydrates or sugar to the bloodstream means insulin is constantly at work to manage the constant supply of sugar to the bloodstream. Over time, insulin will get “tired” or become resistant to this influx of sugar. It is at this point where problems begin to arise; craving increases and fatigue sets in. Although you might be constantly ingesting carbohydrates or sugars for energy, that energy is not actually making its way to the cells (where the energy is actually needed) since insulin is no longer well managing the balance of sugar in your bloodstream. Over time it means your body will ask for more and more energy (i.e. – sugar and carb cravings) to fuel the cells given it is not all making its way into them properly.

Signs Your Blood Sugar is Disrupted

Problems with blood sugar regulation have become incredibly widespread. In fact, some issues have almost become so common they are considered “normal” when in reality they are not normal at all. So here are some of the most common signs your blood sugar is out of whack and some simple tips to help bring it back to balanced.

1. You constantly crave sweets.

Think about it. If your body is constantly craving sweets it is constantly craving sugar because it is in constant need of energy. Sugary treats are made of simple carbohydrates and therefore the quickest source of energy for the brain and body. Therefore every time your blood sugar levels begin to drop, and your body cannot easily access stored glucose, your cravings for sweets will increase. However, continuously consuming these sweet treats will only perpetuate the roller coaster cycle of high and low blood sugar.

2. You feel irritable if a meal is missed.

If you can’t go without a meal, or can’t go too long without eating, this is a good sign your blood sugar is out of whack. I often tell clients they should be able to (easily) go 4 or more hours without eating. Although glucose is our primary source of fuel, fat is our backup fuel and your body should be able to go back and forth between glucose and fat for energy. However, if your body is too dependent on carbohydrates for the energy you will likely get ‘hangry‘ or irritable when a meal is missed, as fat cannot easily be accessed for energy.

3. You experience frequent brain fog.

Similar to the cells in your body, the cells in your brain need glucose for energy. Therefore, if the brain is not getting fuel, it cannot function efficiently. If your blood sugar is low it will be difficult for your brain, and you, to function optimally. If you often have trouble concentrating, feel spacy or disconnected it is one of the good signs your blood sugar is out of whack.

4. You wake up during the night.

Poor sleep or waking up frequently during the night has become a common occurrence for people, however, it is not a normal or good thing. Although there can be many reasons for interrupted sleep, disrupted blood sugar is one of them. Humans are designed to burn fat for energy through the night because it burns long and slow, in contrast to sugar and carbs, which burn quickly. However because today so many people deal with blood sugar imbalance, they have trouble using fat for fuel while they sleep and therefore their sleep becomes interrupted as their body tries to burn carbohydrates for energy as it did during the day. Moreover, when your blood sugar is really high, your kidneys will try to get rid of it by removing it from the body via urine, which may cause people to wake up during the night to pee.

5. You have difficulty losing weight.

Insulin resistance is a common cause of weight gain, especially in the stomach area. An increase in insulin levels due to the inability to process carbohydrates can lead to the creation of excess fat. If you’ve tried all of the diets and tactics out there without any success, and you are dealing with some of the other signs your blood sugar is out of whack, it is something to consider.

6. You constantly feel hungry.

Constantly feeling like you can eat and are hungry is one of the common signs your blood sugar is out of whack. If you are constantly ingesting energy (i.e. food), but never feel satisfied, it is a good indication the fuel you are ingesting is not actually making it to your cells, and therefore they are leading you to eat more food. It is the resistance of insulin, and a frequent over-intake of carbohydrates, that can lead to this feeling of always being hungry.

7. You feel sleepy in the afternoon.

Fatigue is another signal that your blood sugar isn’t under control. When sugar is staying in your bloodstream instead of being diverted to your body’s cells, your muscles don’t get enough fuel to use for energy. Additionally, if you kick your morning off with an overly sweet or sugary breakfast (cereal, muffins, granola bar, etc..) the overproduction of insulin in the morning can lead to extreme periods of fatigue in the afternoon.

8. You get anxious for no apparent reason.

In the constant rollercoaster of low and high blood sugar, the lows can be a trigger for symptoms of anxiety. As blood sugar declines, the adrenal glands secrete epinephrine (also called adrenaline), causing the liver to convert stored glycogen to glucose and release it, raising blood glucose. This also speeds up the brain when released often enough. Therefore if there is a constant release of adrenaline to the brain you can end up feeling anxious, and when happening in conjunction with these other symptoms it can be one of the signs your blood sugar is out of whack.

So, what can you do about it?

Albeit there are many signs your blood sugar is out of whack, there are also many ways you can help balance your blood sugar. So here are some simple tips and additional information on how you can balance your blood sugar.

Focus on eating whole foods in their whole format.
Add protein and fat to every meal.
Limit simple refined carbohydrates.
Include a source of fibrous vegetables in all your meals.
Learn to sweeten food without added sugar.
Avoid skipping meals.
Keep snacking to a minimum.
Eat regularly, not all of the time.

Oven-Baked Chicken and Rice Pilaf

Published on February 13, 2018 by Stephanie Kay

This oven-baked chicken and rice pilaf Chicken and rice is a classic combination of ingredients, however, plain old chicken and rice can get pretty boring after a while. Fortunately, with a few additional ingredients and a bit of spice, you can easily create an entirely new dish with minimal effort. This chicken and rice casserole is inspired by a traditional rice pilaf recipe that is made in one pan. It’s incredibly easy to prepare that feeds a crowd or makes plenty of leftovers for a week of lunches.

One-pot meals are my favorite. I’ve shared a ton of one-pot meal recipes before, including my Rainbow Chicken Stir-Fry, Thai Cod Green Curry, and Hungarian Beef Stew, and to be honest that is how I do most of my cooking at home. Whether it is a slow-cooked stew or a quick and easy weeknight meal they help keep things simple and cut down on dishes too. Rice can be tricky to cook but this oven-baked version turns out perfectly fluffy every single time and paired with some simple spices it takes on a fragrant flavor.