Stephanie Kay Nutrition

Real Food for Real Life

Super Seed Brittle

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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.

Super Seed Brittle

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

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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.

Why Weight Loss isn't Your Goal

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

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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.

Homemade Hummus: 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

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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.

How to Make Your Freezer Work for You

 

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

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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.

8 Signs Your Blood Sugar is Out of Whack

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.

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

Oven-Baked Chicken and Rice Pilaf

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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.

Oven-Baked Chicken and Rice Pilaf

 

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.

 

Oven-Baked Chicken and Rice Pilaf

 

More Chicken and Rice Recipes:

 

 

Healthy Yogurt: A Complete Guide

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The yogurt aisle is probably one of the most confusing sections in the grocery store. From low-fat to high-fat, Greek to Balkan, and probiotic to protein, there are often about 100 different options to choose from so it’s no wonder things can get confusing. However, when you break it all down, I promise the yogurt section is not as complicated as it seems. So here is a guide to buying healthy yogurt so you know exactly what to look for and why.

Guide to Buying Healthy Yogurt

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What is Real Yogurt?

First things first, we need to understand what yogurt actually is, specifically real yogurt.  Yogurt is made by fermenting milk with bacterial culture. Traditionally, this was done to help extend the lifetime of the milk, improve digestibility and ensure it was not prone to bacterial contamination. The ingredients required to make yogurt are milk, bacterial culture, and nothing else. The label on a real yogurt container should list only two or three ingredients: milk or cream, or a combination of milk and cream and live cultures.

The Benefits of Real Yogurt

Yogurt has been a part of cuisines around the world for generations, and when you focus on real yogurt it does have health benefits. Real yogurt, especially from grass-fed animals, is a naturally occurring source of protein, fats, carbohydrates, and probiotics. Additionally, when good-quality full-fat dairy is used to make yogurt, it contains vital nutrients like fat-soluble vitamin A and vitmain D, as well as calcium, vitamin B12, and CLA.

Types of Healthy Yogurt

In addition to traditional yogurt, there are many other varieties or ways to make yogurt:

Greek Yogurt: The traditional process of making natural Greek yogurt is done by straining regular yogurt extensively to remove excess liquid whey and lactose, leaving behind a thicker-textured yogurt and a tangy, creamy product. This produces a yogurt lower in carbohydrates (or natural sugars) and higher in protein content per serving.

Balkan-Style: Balkan-style yogurt differs from regular yogurt as it is made in small individual batches rather than in large vats. The warm cultured milk mixture is poured into containers and then incubated without any further stirring, giving it its thick texture.

Probiotic Yogurt: All real yogurt contains probiotics; however, given the production process of many commercial yogurts, not all store-bought yogurts contain probiotics. Naturally cultured and fermented yogurt will contain probiotic bacteria, however, because many commercial brands no longer use traditional methods to make yogurt, although they contain bacterial cultures, not all bacterial cultures have a probiotic effect. In Canada, all yogurts must contain Lactobacillus bulgaricus and Streptococcus thermophilus, however, some brands will add additional bacteria cultures to increase the probiotic content to make “probiotic yogurt”. Only real yogurt contains naturally occurring probiotic bacteria, so if the label states “active bacterial cultures” the yogurt has probiotics.

Icelandic Yogurt: Traditionally known as skyr, Icelandic yogurt is a style of yogurt that dates back thousands of years. Although yogurt and skyr are both cultured dairy products, it is the original skyr cultures used to make skyr that make it different. Skyr is a strained non-fat yogurt that is made by incubating skim milk with active bacterial cultures.

Commercial Yogurts

Unfortunately, the majority of common store-bought yogurts, especially the popular brands, do not use traditional methods to make yogurt, and therefore do not have the same nutritional benefits. In fact, nowadays commercial producers often manufacture yogurt with milk ingredients (i.e. milk protein, skim milk powder, stabilizers, and gelatin). This is done mostly for convenience in production, but also because they can produce a cheaper product. Simply look at some of the most common brands and you will see a laundry list of ingredients outside of the necessary whole milk and active bacterial cultures required. Here is a sample of a very popular grocery store brand strawberry-flavored yogurt.

skim milk, strawberries, milk and whey proteins, modified corn starch, active bacterial culture, gelatin, locust bean gum, natural and artificial flavor, pectin, sucralose, color, vitamin a palmitate, vitamin d3, potassium sorbate.

As you can see from the ingredients listed above, not only do many flavored commercial yogurts contain added sugars (or code words for sugar), but they also contain additives, preservatives, thickeners, stabilizers, and artificial coloring. Everything from corn starch to artificial flavor and salt is added to yogurts making them a mini chemical sh$t storm and far removed from what real yogurt actually is.

The Benefits of Fat in Yogurt

Milk is the primary ingredient in yogurt and is one of the only whole foods that contain carbohydrates, protein, and fat naturally occurring in it. In fact, fat is one of the most beneficial macronutrients in milk given it is the source of fat-soluble vitamins. When full-fat milk is used to make yogurt it is a source of vitamin D and calcium, as calcium is more readily absorbed in the presence of fat. However, when non-fat or skim milk is used to make yogurt, the benefits of these fat-soluble nutrients are lost given the fat is no longer present.

Additionally, fat is what gives food flavor and mouthfeel, the absence of fat in yogurt (i.e. – 0%, non-fat, or fat-free yogurts) leaves a tart unappealing flavor to many yogurts and therefore manufacturers add sugar to help make it more hyper-palatable. In fact, some common flavored yogurt brands contain up to 20 grams of sugar per 3/4 cup which is almost as much as a Kit Kat chocolate bar. Although many people often think that vanilla yogurt is a lighter option, it often has more added sugar than the fruit-sweetened versions.

How to Buy Healthy Yogurt

When it comes to buying healthy yogurt, there are many options to consider. However, once you start reading labels you’ll begin to realize that what seemed overwhelming at first is not so confusing after all. So, here is a simple guide to buying healthy yogurt:

  1. Look for Minimal Ingredients: The only way to truly know what type of yogurt you are buying is to read the ingredients list. Remember, real yogurt should only contain milk and active bacterial cultures. The best options will state “whole milk and active bacterial cultures”, however depending on the brand you may also see “skim milk, cream, and active bacterial cultures” which would be the next best option.
  2. Avoid Added Sugars: It comes as no surprise that added sugar is not an ideal ingredient, however, keep in mind that yogurt is a natural source of sugar (lactose), so all yogurt (even plain) will contain some sugars on the nutrition label. In order to ensure it does not contain added sugar, read the ingredients list. Natural plain yogurt should contain 7 grams of sugar per serving.
  3. Look for Active Cultures: Real yogurt should contain whole milk and live or active bacterial cultures on the ingredients list; this will ensure that you are getting truly fermented yogurt and the probiotic benefit.
  4. Opt for Full-Fat: I recommend opting for full-fat yogurt. This means anything from 3.25% to 4% yogurt, this will contain more nutritional benefits due to the presence of the fat.
  5. Opt for Plain: After eating flavored yogurt transitioning to plain yogurt can be a little rough on the palate, but at the end of the day it will be better for you. If you find it too tart to begin with, simply add a drizzle of natural sweeteners like honey or maple syrup to help make it more palatable. This way you are able to control the level of added sweetener, and over time your taste buds will transition to enjoy the natural flavor of yogurt and less sweetener will be needed.

The Bottom Line

When it comes to buying yogurt the important things to consider are the added sugars and the list of ingredients; the goal is to keep them both to a minimum. If you have the option to buy grass-fed plain full-fat yogurt, this would be the best, second to organic plain full-fat yogurt, followed by regular full-fat plain yogurt.

At the end of the day, whatever yogurt you choose to buy is totally up to you, but knowledge is power so hopefully, this guide to buying healthy yogurt will give you some of the tools and information you need to get started.

Sweet Potato Breakfast Hash

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Made with sweet potatoes, breakfast sausages, eggs and green onion, this sweet potato breakfast hash is perfect for a high protein and high fibre breakfast or brunch. Not only is this sweet potato hash recipe quick and easy to make, but it’s made in one skillet with humble ingredients to help keep cooking time and clean-up time to a minimum so that you can tackle the day ahead.

Sweet Potato Breakfast Hash

 

Sweet Potato Breakfast Hash

I’m a big fan of potatoes. White, yellow, sweet, baked, boiled, roasted or mashed, I’m happy to eat potatoes for any meal of the day. Although I do love white potatoes, sweet potatoes have been my go-to option lately. Not only are they delicious, but they are so quick and easy to prepare, and pack a ton of flavour. From sweet dishes to savoury dishes, sweet potatoes are incredibly versatile and inexpensive, making them a great source of starchy carbohydrates to add to any meal.

For this sweet potato hash, I opted to pair them with some sausages, eggs and green onion to help create a well-balanced meal complete with protein, healthy fats and fibre. Although I used pork sausages in this recipe, you could easily use beef, turkey or chicken sausages if you prefer. Not to mention, you could also use ground meat if you don’t have any sausages on hand.

 

Sweet Potato Hash

 

Sweet Potato Hash with Eggs

Although this sweet potato hash recipe is technically a breakfast recipe, you can truly eat it for any meal of the day. From breakfast to lunch to dinner, this sweet potato breakfast hash is a crowd-pleasing dish that the whole family is sure to love. Not to mention, it’s ready in 30 minutes or less!

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Meal Prep Buddha Bowls

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Nothing like a good recipe that makes multiple servings and these meal prep buddha bowls are a simple, tasty, and filling make-ahead lunch that you can eat all week long. These vegetarian bowls are high in fiber, vegetables, and healthy fats.

Meal Prep Buddha Bowls

Whether you call them Buddha bowls, macro bowls or power bowls, these little bowls of goodness are a great meal prep idea, and they are pretty hard to mess up. You can essentially just add all of your favourite ingredients to a bowl, cover it with a tasty dressing and you’re good to go. The key to making it filling, and heartier than a salad, is adding some grains, beans, lentils and/or starchy vegetables to help to make it more of a meal than a side dish. As long as you can include some a little protein, lots of veggies and some healthy fats, you’ve got yourself a pretty well-balanced meal with these meal prep buddha bowls.

For this particular recipe, I wanted to try and incorporate as much flavour as I could, while keeping the ingredients and steps to a minimum. If you time your cooking right, you can multi-task on a lot of the prep steps so you aren’t in the kitchen too long, and the oven will do most of the work for you. These meal prep buddha bowls will make 5 filling servings, or 4 larger servings, depending on how many meals you need that particular week.

Meal Prep Buddha Bowls

 

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Why Cooking is Self-Care

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Self-care has become a very important topic of conversation. Our lives are hectic and busy, people are stressed out and burning out, and mental health issues are on the rise in the form of anxiety and depression. A quick Google online and you will find endless lists with tips, ideas, and suggestions about how to manage stress and practice self-care; everything from taking a spa day, to getting outside, to meditation and journaling. Although I think these can are all great ideas, I also think a very important case needs to be made about why cooking is self-care.

Why Cooking is Self-Care

 

I think we can all agree that self-care is important. Taking the time to care for one’s self is not only important, it’s crucial. Practising self-care is about making yourself a priority so that you can better serve yourself and the ones around you. When you are stressed out from work or have a busy schedule, it’s so important to take time for yourself and do things that make you feel good, and put yourself first. These days it’s so easy to get caught up in the hustle and bustle of life, so we put ourselves on the back burner.  Your calendar eventually gets so jammed packed you start missing the gym, eating out more, and then eventually you just can’t take it anymore and indulge in some form of treat, be it those new shoes, a bottle of wine, or a day at the spa.

Self-Care is Not a Luxury

Everyone has a different approach to their own self-care. For some, it’s spending time reading or journaling, while for others it can be spending time with friends and leaving more time for hobbies.  However, I find more and more often self-care is presented as taking time for a special treat; go for a massage, get a pedicure or buy yourself something fancy and new. In 2018, self-care is often presented as this #treatyoself culture where we justify indulgence as a form of self-care; buying that thing, eating that thing, or going to that place. Don’t get me wrong, all of these things are lovely and I do think they can be forms of self-care, but I don’t think self-care needs to be a luxury. On the contrary, I think it is way more simple than that.

To me, self-care is about showing up for yourself even when the going gets tough. Self-care is about prioritizing your needs over your wants so that you can care for yourself on all levels; physically, mentally and emotionally. The dictionary definition of self-care is “the practice of taking action to preserve or improve one’s own health”, which is exactly why I believe cooking is self-care.

Why Cooking is Self-Care

Let’s be honest, cooking has got a bit of a bad rap. It’s often positioned as a chore and therefore people tend to think of it as hard, stressful and time-consuming. Watch any cooking infomercial on TV and you will see a woman in a kitchen wiping the sweat off her brow, chopping that appears to take all day long, or an appliance breaking as you prepare dinner. It is presented to us like it is a laborious task that we should avoid and dread, but the truth of the matter is that cooking for yourself is one of the greatest gifts you can give to your health.

I didn’t always love cooking. Like many people, I used to think of it as a chore, I’d try to take as many shortcuts as I possibly could to get around it. Cutting vegetables? Are you crazy, that will take me hours. Cooking from scratch? Only if it involves a box of pasta and sauce. Meal prepping? You’ve lost your darn mind. I truly thought of cooking as an annoying task and an added stress to my already busy day. I mean, why on earth do I want to cook for myself when my schedule is already so busy? I would much prefer to forgo taking the time to cook a proper meal and maximize my time laying on the couch eating a treat – that was my form of self-care, and it too often other people’s form of self-care too. But the truth of the matter is that watching TV or going for a pedicure are often bandaid solutions to self-care.

The actual goal of self-care is to maximize your own health and do it in a way that helps make things seem easier or less stressful. That can include anything from movement to good sleep, but to me, cooking is one of the most neglected. I am not suggesting that cooking is the only form of self-care nor the most important, but I certainly do think that it is up there. Do I think there are benefits to a massage as a form of self-care? Absolutely. Do I think adding more to your already busy schedule and pushing cooking down your priority list is good self-care practice? No. When you are stressed and busy, adding things like a massage, a weekend away, or a pedicure are incredible – they are relaxing and they bring joy, but they become less of a form of self-care in they impede on some of the basic forms of self-care. Although these things might feel incredible in the moment, you can risk the chance of making your stress level (and therefore need for self-care) worse than it already is.

Cooking Cares for you on all Levels

People often ask me if food affects our energy levels, and I truly have trouble answering this question because it seems to obvious. The answer is yes. If the food you eat literally creates the cells in your body and serves as your only source of fuel, why on earth would it not affect your energy? So if you are busy, stressed out and tired, why would you not prioritize the simplest tool you have in your toolkit?

In my opinion, cooking is the single most fundamental way that you can impact your physical being, it nourishes you on all levels. By no means am I suggesting that you need to be an expert cook in order to practice self-care, on quite the contrary, I think even the most basic cooking tools are forms of self-care. For me, cooking has become my simplest and most basic form of self-care. It is the way that I show my body I care. It is the way I give my body the energy to do the tasks I ask of it. It is one of the moments in my day when I am doing something for me. It is the way that I take control of my health. Cooking is not my “hobby” it is a fundamental self-care need.

Self-Care is a Daily Task

Self-care is not something that you do once in a while because you are overly stressed or burned out, true self-care are things that you do all of the time. It is those moments in your day, every day, when you do something for you; it is that quiet moment in a warm shower, it is that depth breath you take before you walk into your big meeting, it is eating your lunch with people instead of at your desk, it is cooking a nourishing meal after a long day, and getting a restful night’s sleep. In order to make cooking part of your daily self-care routine, you need to make it enjoyable. You need to cook the things you like to eat, not what you think you should eat. It is listening to music while you prepare lunches for the week. It is taking a minute to plan your meals so it doesn’t feel disorganized. It planning for your future self so you can take that extra serving of soup out of the freezer on the nights you just want to relax.

At first, it might still feel like a chore, at least I know it was for me. But over time I truly started to enjoy it and look forward to it. Chopping those vegetables I once hated became meditative, and that hour of meal prep on the weekend became a mindful experience that reminded me to put myself first and set myself up for success. The more I focused on making cooking a self-care priority, the more I saw it’s benefits and the more I enjoyed it. I no longer had that afternoon crash, I was no longer spending all my hard-earned money on eating out, and I learned a new skill I felt proud of. Did I hit it out of the ballpark on my first try? No. But the reality is that you only learn by doing. The same way you aren’t going to win the Tour de France the first time you ride a bike, you probably aren’t going to with Masterchef the first time you learn to cook. It might take time, but that’s why it’s called a practice, and every time to you practice cooking you are practising one of the most fundamental forms of self-care.

Raspberry Yogurt Muffins

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These raspberry muffins are light and fluffy while being quick and easy to make. These muffins are great for snacks and breakfasts alike and can be stored in the fridge for up to 5 days or frozen in the freezer for months to come.

Raspberry Yogurt Muffins

I don’t make muffins often, but once in a while, I like to get into the kitchen and do a little baking. One of the simple guidelines I like to follow when it comes to healthy eating is to limit foods that make crumbs. What I mean by that is that I try to focus on whole foods as much as I possibly can and therefore limit foods that create crumbs such a cookies, crackers, granola bars, etc… So, as you can imagine, muffins aren’t high up in the rotation, but when it comes to food made with real ingredients nothing is off-limits.

In order to keep these raspberry yogurt muffins as healthy as I possibly could (I mean, they are pretty darn healthy), I ensured that they were naturally sweetened and made with simple ingredients. To keep these muffins light and fluffy I opted to use full-fat plain yogurt for extra moisture and richness. When you are shopping for yogurt things can get very confusing quickly (the yogurt aisle has about 100 different options), but the easiest thing to look for is plain, unsweetened yogurt, and ensure you are always opting for the full-fat variety. Real yogurt is only made with two simple ingredients; whole milk and bacterial culture, so be sure to read the ingredients list to find the best option. I know it might seem impossible, but I can assure you that almost every single grocery store will carry it, you just need to be willing to look for it.

 

Greek Chicken Tray Bake

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This Greek chicken tray bake is a simple one-pan meal, ready in 30 minutes, making it the perfect weeknight dinner with lots of leftovers. Filled with colorful veggies and fluffy potatoes, and sprinkled with feta cheese, this Greek-inspired chicken recipe is packed full of flavor. While this recipe calls for chicken breast, you could certainly use chicken thighs if you prefer.

Greek Chicken Tray Bake

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Rainbow Quinoa Mason Jar Salad

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For a quick and easy meal prep idea, there is nothing quicker or more convenient than a mason jar salad, and these rainbow quinoa mason jar salads will have you eating all of the colors of the rainbow.

Rainbow Quinoa Mason Jar Salad

Not only do mason jar salads look pretty, but they are a great way to meal prep lunches that easily store in the fridge for days to come. Simply add all of your ingredients to a jar and invert the contents into a bowl when it’s time to eat.  To ensure that your salad keeps your fueled for an afternoon of work, it is best to include a little protein to help balance your blood sugar and keep your afternoon hangry cravings at bay. For this particular mason jar salad, I’ve included a big spoonful of quinoa as a source of plant-based protein. You can easily cook a batch of quinoa specifically for this salad or use any leftover quinoa you might have from dinner, they will work equally well.

Rainbow Quinoa Mason Jar Salad

Although you can pretty much make any type of salad a mason jar salad, I think this rainbow quinoa mason jar salad not only tastes great but looks good too!

 

Gingerbread Loaf with Maple Glaze

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This healthy gingerbread loaf is moist, warmly spiced, and lightly sweetened for a delicious and festive treat. It is delicious on its own, but if you want to go the extra step and add the sticky maple glaze, it helps to make it an extra festive holiday treat.

Gingerbread Loaf with Maple Glaze

A few weeks ago in one of my Instagram posts, I asked you for your feedback and input on creating a new baked good recipe and I got an overwhelming amount of ideas. Holy smokes! Who knew you guys were so into baked goods? Between lemon, ginger, banana, peanut butter, and raspberry, I certainly had a lot of options to choose from! However, because it is the holiday season I decided to keep things festive and go the ginger route with this healthy gingerbread loaf.

In order to keep this loaf on the slightly lighter side, while still being moist and flavourful, I opted to sweeten it naturally with molasses and maple syrup. Molasses is a great all-natural sweetener, which helps to give this healthy gingerbread loaf its dark color, and it provides some added nutrition as well. Molasses, specifically blackstrap molasses, is a by-product of the production of refined cane sugar and is made by boiling sugar cane juice down to a thick, dark syrup. In contrast to refined sugar which contains no nutritional value, blackstrap molasses is a rich source of vitamins and minerals, such as iron, calcium, magnesium, vitamin B6, and selenium. Although slightly bitter in taste, paired with a touch of natural sweetness from maple syrup, molasses helps to provide a rich and robust flavor to baked goods and a little nutrition as well.

Gingerbread Loaf with Maple Glaze

 

 

 

How to Indulge Without Overindulging

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One of the biggest challenges we face living in a culture of abundant food is finding balance within. With constant access to food, especially the indulgent types, it can be difficult to learn how to indulge without overindulging. For myself personally, this was one of the biggest struggles I had in my nutrition journey and one that I am still learning today.

How to Indulge without Overindulging 1

 

Learning to Indulge Without Overindulging

Balance and moderation are common terms used in nutrition, and although they are useful, they look different for everyone. What balance looks like for me is different than what balance might look like for Jane Doe or Joe Blow. When I’m working with clients, people often ask me what balance looks like; “How many cheat meals can I have a week?”, “How many times can I eat out per week?”, or “How many times can I eat dessert per week?”. I always do my best to provide guidelines to help point people in the right direction, but I think it is important to understand that what “balance” looks like for you right now, might be different in one week from now, one month from now and one year from now. Life happens, things change, we change, and therefore so will our diet and lifestyle, and that’s great. Rather, what is important to recognize is that indulgence is actually an important part of balance.

A scoop of ice cream turns into half the tub.

A handful of chips turns into the entire bag.

A slice of cake turns into three.

Back in the day, when I overindulged I would obsess over it. I would go to a party, eat more than my fair share of the cheese board, and immediately start feeling guilty about it. It almost didn’t matter who I was talking to or what I was doing at the party, in the back of my mind I was thinking about the mistake I had made and trying to figure out how to undo the damage. Well, maybe if I get up early and run tomorrow I’ll feel better. Maybe if I skip breakfast I’ll be ok. I was off my rocker. I would restrict my treats so much and make myself promises that I would never indulge again, so when I did it became a free-for-all. If I eat half the tub of ice cream, I might as well eat the whole thing. If I eat a handful of chips, I might as well eat the whole bag. It was to a point that I wasn’t even enjoying the indulgence, I was just doing so because I could. I had made my own rules so strict that I was rebelling against myself. There was literally nobody else in this conversation. But, over time, when I started to understand that food is just food, and that having a treat does not mean I am doing something “bad”, it just means I am living my life, my mindset started to shift. I can not “undo the damage”, there is no damage and my body is not a transaction, it’s just what I’ve done.

Realize it’s Only Food

I think the idea that there are “good” foods and “bad” foods is one of the biggest reasons people struggle with learning to indulge without overindulging. In fact, it is something I struggled with myself for a very long time and something that took me years to change. The concept that there are “good” and “bad” foods may seem like a helpful way to provide black and white direction, but for me, and many others, it is a slippery slope. The reason being that if you focus on restricting “bad” foods you open the floodgates for overindulging. If you restrict so hard and tell yourself you will never eat these foods, as soon as you do you open yourself up for the “F*ck It'” moment of I’ve already started so I might as well just go for it. If you view pasta, bread, or ice cream as “bad” foods, as soon as you eat them you are likely going to feel you’ve already broken the rules so you might as well just finish what you’ve started when in reality all you did was eat something. Ate a cookie? Cool, you ate a cookie, you didn’t kill anyone. If you indulge, you just indulged, you didn’t do anything wrong, and you don’t need to overindulge to punish yourself for it. If you classify food as bad, restrict and deprive yourself the more you will want it; the forbidden fruit tastes better. This might sound crazy, but if you indulge, just enjoy it and move it. It is often the obsessive guilt that leads to overindulgence, not the indulgence itself.

Eat Food that Makes you Feel Good During & After

For many people, there is literally had no connection between the food that we are eating and how it makes us feel, we just eat it because we can. Co-worker brought in dounuts, sign me up. All you can eat sushi, I’ll be there. If you really think about it, very often when people indulge they treat their bodies like a garbage disposal. You eat things that taste great and then make your body deal with the rest, completing overlooking the fact that it might make you feel bloated, uncomfortable or tired. Back in the day, I was in a space where I paid no attention to my hunger cues, I just ate because something was presented to me. Learning to handle this was hard, but the biggest thing I had to do was slow down. The first bite of cookie is great, but am I still enjoying it at the end? Am I still enjoying the second one? Or am I just eating it because it is there? Training myself to slow down and be mindful of the process of eating helped me understand my own hunger cues, recognize how the food I ate made me feel, and that I can indulge without overindulging. It is possible to have one cookie and be satisfied, and it is ok to take one bite of a treat and not finish the rest if it’s not as good as you had expected.

Celebrate the Days that Should be Celebrated

For people who struggle with overindulgence, the holidays can be a scary time. People often ask me if I indulge at the holidays, on vacation or at celebrations, and you can bet your bottom dollar I do. Holidays are an important part of celebration and that includes food, but it is important to remember that holidays are often only one day. For most people, it is not the indulgence on the actual holiday that is a concern it is the days that you add around it that are less than ideal. Christmas is one day, it’s not the entire month of December. Vacation is one week, not the two weeks after. If you break it all down, you have 365 days in the year, so if you add up holiday, vacations, birthdays, celebrations, events and parties, you are looking at maybe 75 days of indulgence in the entire year, which is about 20%. Those are not the days to be worried about.

Recognize Indulgence is a Part of a Healthy Lifestyle

When clients come to me and tell me they overindulged on the weekend or ate too much at the party, my response is often something along the lines of “Ok”, “Cool” or “Great”. When I do this I am often confronted with a perplexed stare as to why I am not scolding them or responding with an answer more like “OMG, I can’t believe you did that.”. The reason that I respond like this to others, and try to do the same with myself, is because indulgence is actually an important part of creating a healthy well-balanced lifestyle. I do not eat 100% perfect whole foods all of the time, and I would NEVER expect anyone else to either. Where is the fun in that? Eating well is not a linear path of perfection. Creating a healthy long-term lifestyle that makes you happy, makes you feel good and keeps you healthy is filled with fun, laughter and treats along the way. Indulging in the cake at the party, ice cream on a warm summer day or popcorn at the movies with your kids is about more than just feeding your body, it’s about feeding your soul. It is these moments of indulgence that are so important to helping you create a long-term healthy lifestyle. Indulging is not about going “off track” or “off the plan”, indulgence is on track and is part of the plan.

Prioritize the Everyday

Remember that indulgence is not all or nothing, and that you don’t need to “earn” your treats. Learning to indulge without overindulging is a practice that requires mindfulness and indulgence can look different from day to day; some days it’s one scoop of ice cream and some days it’s two, and that’s ok. What my indulgence looks like is going to be different than yours, your friends and your co-workers, and that’s also ok. What is more important is to focus on creating everyday healthy habits that you actually enjoy, and eating mindfully whether you are indulging or not. The more you can focus on whole foods and foods that make you feel good, the easier it will be to be mindful in the process. You don’t need to strive for perfection, that’s not realistic, rather you should strive for a balance that makes you feel good no matter what you are eating.

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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