Asian Salmon Tray Bake

From granola bars to yogurt to fruit juice, many “health foods” marketed toward us are, in fact, not as healthy as they are made out to be. So, here is a list of “health foods” that are actually processed food in disguise.

Eating well involves one simple thing; eating real food, it’s actually that simple. The issue is that everyone has a different definition of what “real food” is. The way I look at it, real food is something with one ingredient, not something made of ingredients, and the more you focus on cooking with one-ingredient foods the healthier your diet will be. However, the truth of the matter is that many of us rarely cook from scratch anymore and we rely on the food industry to help us put together our meals.

Although many items in the grocery store are marketed towards us as “health foods” if you dig a little deeper you will see that many of the foods we are consuming daily are not so healthy after all. With alluring claims like “high in fiber”, “low in carbs”, “high in protein” and “low in fat” on just about everything in the grocery store it is easy to see why even the savviest of shoppers can be confused, so here are the top offenders for health foods that aren’t actually as healthy as you may think.

Health Foods That Aren’t Healthy

Here is a list of commonly considered “healthy foods” that are not as healthy as they are made out to be.

1. Gluten-Free Snacks

Gluten intolerance and Celiac disease have become increasingly common in North America, and the food industry has caught on to the trend of producing gluten-free “health foods”. Unfortunately, the term gluten-free has taken off like a marketing buzzword and in doing so has made nutrition claims rather confusing to consumers. Although there is validity to eating a gluten-free diet, eating a gluten-free diet that is rich in processed snack foods that is not any healthier. Just because items like crackers, bread, noodles, and muffins are gluten-free does not necessarily make them a healthy choice! If these items are still filled with refined flour (albeit gluten-free), vegetable oils, and added sugars the fact that they are gluten-free is completely irrelevant, which is exactly why gluten-free snacks top the list of “health foods” that aren’t healthy.

Healthier Alternative: Whether you need to avoid gluten or not, stick to simpler 1-ingredient snacks like fruit, vegetables, nuts, and seeds as much as possible.

2. Frozen Veggie Burgers

Real talk, plant-based eating has become trendy, but truth be told you can do any type of diet well and you can also do any type of diet poorly. Processed food is processed food, it doesn’t matter if it contains meat or plants. Many commercial veggie burger patties are made of processed soy, gluten, and grains, and little to no actual vegetables. Although these items might be plant-based, their list of ingredients can be just as troublesome as a processed hot dog making them a less-than-ideal choice.

Healthier Alternative: If you are looking for a plant-based burger you are best to make it yourself at home or look for brands that contain beans, lentils, and actual vegetables.

3. Veggies Chips

What makes potato chips unhealthy is not the fact that they are made of potatoes, it is the fact that they are deep-fried in processed vegetable oils and covered with artificial flavors and added sodium. In fact, potatoes are an incredibly healthy food, a rich source of vitamin B6, potassium, and vitamin C, and a great source of fiber, so take away the deep-fried version and you have an incredibly healthy food. If your carrots are carrots, your beets, and beets, and your parsnips are parsnips, that’s one thing, but deep frying them into chips doesn’t make them any healthier.

Healthier Alternative: Opt for actual vegetables to help get your daily fix, or (once in a while) opt for potato or tortilla chips cooked in avocado oil, coconut oil, or sunflower oil.

4. Flavoured Yogurts

In comparison to other breakfast options like cereals, pancakes, and croissants, flavored yogurts often seem like a healthier choice, however that is truly not the case. Most flavored yogurts have over 10g, and upwards of 20g, of sugar per 3/4 cup serving. (For reference, a chocolate dip doughnut has 13g of sugar.) Although yogurt and fruit might be healthy on their own, the combination of added sugars, syrups, and preservatives in the pre-made flavored versions is less than ideal.

Healthier Alternative: Opt for plain full-fat yogurt and sweeten it naturally with a great natural sweetener like maple syrup or raw honey.

5. Rice Cakes

Sure rice cakes might be low in calories, but they are low in everything else too. Although they might provide a little fiber, they are generally void of micronutrients and made of refined carbohydrates, making them about as nutritious as a piece of cardboard. Not to mention, many of the flavored versions are made with other processed sugar, refined oils, and artificial colors, and contain upwards of 22 processed ingredients. Plus, because these little wafers have almost no nutrition to them, they don’t lead to satiety and can lead to mindless eating in the long run.

Healthier Alternative: If you want to eat rice, eat actual rice. But if you just aren’t ready to let the rice cakes go, make sure you opt for plain rice cakes and add a little nut butter or avocado to help improve satiety.

6. Vegetable Oils

Although vegetable oils have been marketed as a ‘heart-healthy choice’ they are one of the least natural foods and one of the most commonly used in the food industry. The term ‘vegetable oil’ is actually a blanket term for oil derived from plants; be it canola, sunflower, or soy, and a quick look a video about how canola oil is made and you can see how processed these foods actually are, not to mention man-made foods like margarine. Not only are these oils extracted from their seeds using very harsh chemicals and processes, but they also are overly rich in omega-6 fats, and although we need them in small amounts, they are known to cause inflammation when consumed in excess. In fact, I would argue that vegetable oils are one of the worst offenders of health foods that aren’t healthy at all.

Healthier Alternative: Opt for all-natural oils like olive oil, butter, and animal fats to ensure you are using the best cooking oils and fats, and read ingredient labels to ensure vegetable oils are not hiding in your foods.

7. Flavoured Instant Oatmeal

When it comes to eating well, I am all for convenience but not when it comes at the expense of your health. In a pinch, using quick-cooking or instant oatmeal can be incredibly beneficial to help get you out to the door in a hurry, but it is important to forgo all of those flavored options. Often marketed as “high fiber” or “high protein” many of the flavored instant oatmeals not only contain added sugars but also contain vegetable oils, excess sodium, and additives.

Healthier Alternative:  Flavour your own oatmeal, be it instant, quick-cooking, rolled, or steel-cut, by adding some ground spices, fruits, nuts, seeds, and a little natural sweetener.

8. Sports Drinks and Vitamin Waters

It’s time we start calling these drinks what they actually are; Fancy Kool-Aid. Look at any pre-made sports drink and you will find a list of ingredients that include sugar, high fructose corn syrup, artificial flavors, artificial colors, and vegetable oils, and anything with fluorescent color doesn’t seem all that ‘natural’ to me. Sports drinks are created to provide extra hydration and a balance of electrolytes in specific sporting situations (not your afternoon at the office) and can be incredibly beneficial when used appropriately, but the quality of the ingredient determines if they are a good choice or not.

Healthier Alternative: Make your own homemade sports drink to ensure you are getting optimal hydration without any unnecessary additives.

9. Energy or Protein Bars

News flash, most protein bars are chocolate bars in disguise. Although some of these bars might be “low carb” and “high protein”, their actual ingredients are what determine if they are a healthy option or not. Hot dogs are ‘”low carb” and “high protein” too but I think we can all agree that they are not a health food. Of course, some brands are healthier than others so be critical of the ones you choose and why you choose them! There are many other healthy snacks that can provide you with a boost of energy and added protein.

Healthier Alternative: When looking for a healthy energy or protein bar, be sure to read the ingredients to ensure they are made with real whole foods and limited in added sugars.

10. Pre-Made Juices & Smoothies

Branded with words like “fresh” and “all-natural” one might think that these juices are a great way to get your 5-a-day. Unfortunately, many pre-made juices and smoothies contain enough sugar to fuel a family of four, and without the fiber, many juices can spike your bloodstream and set you up for an energy crash. In fact, some of these pre-made smoothies contain more sugar than a can of Coke! Plus, shelf-stable versions have often been flash pasteurized to ensure they don’t go rancid on store shelves however most of the nutrition is lost in this process.

Healthier Alternative: You are better off making your own juice or smoothie at home, or if you must buy them to ensure they are freshly pressed or blended.

11. Fibre-Rich Granola Bars

But, fiber is good for us, right? Well, yes but if you are getting all sorts of added sugars, oils, and preservatives with that fiber it’s missing the mark. Essentially, it’s like adding lettuce to your Double Bacon Quarter Pounder and telling yourself you’ve made it healthy. If you are looking for fiber you are better off getting it from real foods like leafy greens, vegetables, oats, or legumes, not fiber-fortified foods. Although they are often presented as a healthy snack idea, these items are one of the worst health foods that aren’t healthy.

Healthier Alternative: Opt for actual nuts and seeds, or make your own No-Bake Granola Bar for a truly fiber-rich snack.

12. Dried Fruit

Dried fruit might seem like an innocent snack, but many are coated in oil and sulfites to preserve freshness and contain added sugar for extra sweetness. In fact, a mere 1/4 cup of a common dried cranberry brand contains 29g of sugar, so a little sprinkle in your salad and a handful in your trail mix is providing you with more than your daily fill of sugar. Unfortunately, this chewy addition to your meal might be more than you bargained for.

Healthier Alternative: Opt for 100% dried fruit with no added oils, sugars, or sulfite, to ensure that you are truly eating nature’s candy.

13. Multi-Grain Bread

Multi-grain bread is just that, bread made with multiple grains. These types of bread say nothing about the processing of the grains or the additional ingredients the bread contains. Bread made with multiple grains is not any more nutritious than any white bread made of refined flour; once the brand and the germ have been removed most of the nutritional value has been lost as well, making it another one of the healthy foods that aren’t healthy after all.

Healthier Alternative: Opt for real bread made of whole-grain flours, and look for sourdough or sprouted bread; these are the most natural processes in bread making ensuring they are more nutritious and more easily digested.

14. Fat-Free Anything

There are two major issues when it comes to fat-free foods; 1) fat is an essential part of the human diet and contains many micronutrients, and 2) removing fat makes food taste horrible. Not only does fat contain fat-soluble nutrients vitamins A, D, E, and K, but fat has many functions in the body from mental health to hormones and energy. Plus, fat is what gives food flavor, and removing it forces food manufacturers to add unwanted sugars and artificial flavors to make foods hyper-palatable.

Healthier Alternative: Always opt for full-fat options of dressing, sauces, and yogurts and use all-natural fats and oils in cooking. Still not convinced? Learn Why Full-Fat is Always Better.

Salt is a topic of nutrition controversy and has been blamed for many health concerns from heart disease to high blood pressure. In fact, salt is one of the most common questions people ask me, and with good reason, it can be very confusing. With so many brands of salt on the market, and so much contradictory information, it can be tough to decide which salts are best, so here is my simple guide to sea salt.

Functions of Salt

Salt, also known as sodium chloride, is a nutrient that is essential to life itself as it is found in every cell in the body. Sodium is one of the electrolytes, along with potassium and chloride, that helps to regulate the body’s movement of water as it is a major component of extracellular fluid. Salt has been valued throughout history; the word salt is the source of the word salary from a time when workers were actually paid in salt, and as civilization and agriculture spread, salt became one of the first international commodities of trade. Despite its bad press, salt has many vital functions in the body making it necessary for good health. Salt is important for balancing the fluid level of the blood, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal function, stomach acid production, and proper nutrient absorption in the intestinal tract.

The need for salt can vary from person to person based on health history, activity level, diet, and much more. The Standard American Diet (SAD) is typically high in sodium from packaged food items, including everything from boxed cereals and bread to soup and sauces, and therefore exceeds required sodium levels, especially in the refined form.  Health Canada suggested that individuals over the age of 14 should not consume more than 2300mg of sodium per day in all forms, as higher levels have been linked to high blood pressure, a major risk factor for stroke, heart disease, and kidney disease. However, if you are consuming mostly whole foods in their whole format (or one-ingredient foods), which contain no added sodium, using high-quality sea salt during the cooking or seasoning process can be totally acceptable.

Sea Salt vs. Table Salt

As we talk about salt, it is important to distinguish between sea salt and regular table salt. The main differences between table salt and sea salt are their processing and texture.

Sea salt is produced from evaporating water from oceans or saltwater lakes with little or no processing. Depending on the source of the water, sea salt may contain various trace minerals with small amounts of calcium, potassium, magnesium, sulfur, zinc, and iron. The various minerals add flavor and color to sea salt, however, this is also dependent on whether the sea salt is refined or unrefined. Unrefined sea salt is unwashed, often grey in color, and therefore still contains trace minerals, however, you can also buy refined sea salt which has lost its colors and trace minerals in the process.

On the contrary, regular table salt is mined from underground salt deposits and is heavily processed. Although research is still unclear, there is some evidence that suggests sea salt does contain higher amounts of trace minerals. Moreover, table salt, also known as iodized salt, commonly contains undesirable additives such as anti-caking agents like sodium silicoaluminate or sodium ferrocyanide, and sometimes even added sugars, making it a less than desirable option. Therefore, when using salt, I recommended opting for an unrefined sea salt sea whenever possible.

Types of Sea Salt

Sea salts come in many shapes and colors, and with so many different brands on the market, it can be hard to know which to look for.  This is a quick breakdown and definition of some of the most common sea salts available:

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  Sea Salt: Sea salt is a broad term that generally refers to unrefined salt derived directly from seawater. It is harvested by channeling ocean water into large clay trays and allowing the sun and wind to evaporate it naturally.  It can be used as an all-purpose salt and it’s available coarse or fine-grained, and there are many different sources of sea salt.

  
  
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  Grey Salt: Grey salt is a “moist,” unrefined sea salt, usually found in the Brittany region of France’s Atlantic coast. Its natural, light-grey color comes from the minerals absorbed from the clay lining the salt ponds and is collected by hand using traditional Celtic methods and wooden tools.

  
  
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  Fleur de Sel: Fleur de Sel, which literally translates to “Flower of Salt”, is a finishing salt best known for its delicate taste and unique texture. True Fleur de Sel is hand-harvested from regions of France and is made up of only young crystals that form naturally on the surface of salt evaporation ponds.

  
  
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  Pink Salt: Pink salt, also often known as Himalayan pink salt, is the most popular of the colored salts and it is often harvested from salt mines in regions of Pakistan, while others are found in Peru and Australia. It can be used in place of table or sea salt and it gives a slightly crunchy texture to dishes. Pink salt also often contains trace minerals.

  
  
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  Flake Salt: A form of sea salt, what separates flake salt from other varieties is its texture. The most popular form of flake salt is Maldon, a British-based company, which is made by boiling and filtering seawater is filtered and boiled to remove impurities and then heating until the salt crystals are formed. Flake salt can be used anywhere sea salt can be used but also make a great finishing salt.

  
  
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  Kosher Salt: Kosher salt is harvested by either evaporation or from mining the earth, so it may or may not be considered sea salt. Kosher originally got its name for its use in the preparation of meat according to the requirements of Jewish dietary guidelines, however, today it often simply refers to coarse-grained salt made from salt crystals. It does not contain iodine but does sometimes have anti-caking agents. It has a cleaner, more even, and less salty taste than ordinary table salt, but is more processed than sea salt.

  
  

The Best Salts to Buy

There are many different salt brands on the market, and depending on your area you might have different types available. Ideally, when buying salt ensure that you are always opting for pure sea salt, and look for the most unrefined versions as much as possible; grey, pink, or Himalayan. There are many brands available, however, Celtic Sea Salt and Redmon Real Salt happen to be my two favorite brands.

Weekday mornings can get pretty hectic, but that doesn’t mean that breakfast needs to be skipped altogether. There are lots of simple, healthy, and quick breakfast ideas that you can grab and go on your way out the door to ensure you are set up for a day of success. So here are 12 healthy portable breakfast ideas that will help get you out the door in a hurry.

As the saying goes, breakfast is the most important meal of the day. Although the saying is most certainly up for debate, I am a big fan of breakfast; not only is it my favorite meal of the day, but I often recommend ideas to clients to ensure they are fueled for their day as well. The word breakfast literally translates to ‘break the fast’ and, when you eat a good breakfast, you help give yourself energy for a productive day and help to limit cravings in the afternoon.

When it comes to actual breakfast options it is important to opt for a well-balanced breakfast with lots of protein, fat, and carbohydrates. Whether you are eating at the kitchen table, or chowing down in the car (not suggested but I realize it happens), or eating at your desk in the morning, this simple rule will help make sure that you are ready to tackle your day. So, here are 12 of my simplest, most delicious, convenient, and grab-and-go healthy portable breakfast ideas.

Portable Breakfast Ideas

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1. Spinach Breakfast Casserole

This is not only one of my personal favorite healthy portable breakfast ideas, but this Spinach Breakfast Casserole is the most popular recipe on my blog! Although this recipe requires a little advance planning, it makes enough servings for an entire week of breakfasts and it is really simple to prepare. Think of this recipe as a full weekend breakfast stuffed into one delicious weekday bite!

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2. Chia Seed Pudding

When it comes to chia seed pudding the flavor options are endless, it’s getting the right ratio of seeds to liquid that makes this breakfast a winner or a loser. You can either make a Perfect Chia Seed Pudding and add any toppings and flavors you like, or go for something a little more indulgent like my Chocolate Chia Seed Pudding. The fat and protein content in the chia seeds can help to balance blood sugar to keep cravings at bay and keep you mentally alert for a morning of work.

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3. Protein-Packed Smoothie

At this point, everyone knows that smoothies make a healthy portable breakfast idea, but it’s the content of your smoothie that truly determines if you’ve got a good option or not. Just like any plated meal, a well-balanced smoothie should contain a source of carbohydrates, protein and fat to help keep you full and help you avoid that hangry feeling later on in the day. Learn how to master your morning smoothie, so you aren’t making those oh-so-common smoothie mistakes.

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4. Hard-Boiled Eggs, Avocado & Tomato

This is the ultimate of healthy portable breakfast ideas, you can literally just grab 2 hard-boiled eggs, 1 avocado, and 1 tomato, and go. Of course, you’ll have to boil your eggs ahead of time, but once you learn how to boil perfect eggs you can whip up a batch while you’re watching your favorite TV show. And, just to be clear, if you are worried that the combination of eggs and avocado “too high in fat”, fear not, it’s an incredibly healthy option. If you don’t believe me read my blog post all about why full fat is always best, and why you should be more afraid of your morning muffin than eggs and avocado.

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5. PB & J Overnight Oatmeal

Oatmeal is a staple breakfast that has been around for generations; it’s filling, it’s inexpensive and it’s efficient. You can certainly make a warm batch of oatmeal on the stovetop, but for the mornings you just don’t have time to try a batch of overnight oatmeal instead. This PB&J Overnight Oatmeal version combines the flavors of a childhood classic, without any added sugars, making it one of the best healthy portable breakfast ideas around.

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6. Western Omelet Muffins

When a western omelet meets a muffin, you get the best of both worlds; Western Omelette Muffins! People seem to love muffins for breakfast, but a muffin is really just a glorified cupcake with no icing. They are loaded with refined flour and sugar and although they may go well with your morning coffee, they will give you a big ol’ sugar crash within an hour of breakfast. So try mixing things up with a protein and fat-packed egg muffin instead.

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7. Morning Glory Muffins

Ok, so you might be wondering why I am giving you a muffin recipe after I rip on muffins for breakfast. The reason? It is the ingredients in the actual muffin that determine whether it’s a good choice or not. The standard coffee shop blueberry muffin or lemon poppy seed muffin has as much sugar as a chocolate bar or half-pint of ice cream. WHAT?! Yes, it’s true. The reason this Morning Glory Muffin recipe works is that it is free of refined flours and refined sugars, and loaded with vegetables, protein, and healthy fats.

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8. Breakfast Egg Bake

The fun thing about a Breakfast Egg Bake is that you can pretty much add anything you like to it. This little number is loaded with sweet potatoes, breakfast sausages, and a ton of veggies making it an absolutely delicious combination. This recipe makes enough portions to feed you for the week (and then some), but you can also easily half or quarter the recipe to make fewer servings. Just slice and go in the morning for a delicious healthy portable breakfast idea!

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9. Blueberry Baked Oatmeal Bars

These little Blueberry Baked Breakfast Bars make a great healthy portable breakfast idea because they are essentially a handheld version of a bowl of oatmeal. Made with rolled oats and sweetened naturally with berries, they are low in sugar and high in fiber to help keep you full. These bars can actually be made with any type of fruit, and you can add all sorts of nuts, seeds, and spices keeping the flavor options endless. Plus, they freeze really well too, so you can batch-cook a bunch for grab-and-go breakfasts for weeks ahead.

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10. Homemade Granola & Plain Yogurt

Granola and yogurt is a classic breakfast combination, but it is truly the quality of your granola and the type of yogurt you use that determines how healthy the choice actually is. What most people don’t realize if that depending on the type ad brands they opt for, granola and yogurt can be more like a dessert for breakfast than an actual breakfast. By making your own homemade granola, like this Nut & Seed Granola or my Holiday Spice Granola, and opting for plain full-fat yogurt, you can ensure you are making the healthiest choice possible with a portable breakfast loaded with protein, carbohydrates, and healthy fats.

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11. Sourdough Toast with Almond Butter & Banana

I’ve got good news, bread is not the devil, it just comes down to the quality of the bread’s ingredients and the way it was made. A slice of naturally leavened sourdough topped with all-natural nut butter and slices of banana is not only a handheld breakfast you can walk out the door with but something you can easily make at the office too. All-natural sourdough bread is made with wild yeast and naturally fermented making them more easily digested, richer in beneficial bacteria, and make their nutrients more bio-available. (Pro-Tip: For an extra little hint of sweetness add a sprinkle of cinnamon to your banana slices.)

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12. Leftovers

If you can let go of the idea of “breakfast foods” you will save yourself a whole lot of hassle in trying to help come up with healthy portable breakfast ideas. Dinner leftovers are one of the simplest and best healthy portable breakfast ideas because all of the cooking is already done, you just need to grab and go! In North America, we have created this idea that there are specific foods for specific meals, but that is certainly not the case. Traditionally our ancestors and many cultures around the world today simply eat dinner leftovers for breakfast. Leftover soups and stews, meats and veggies all make great breakfast meals, or use odds and ends of leftovers rice and potatoes and top it with an egg for a hearty way to start the day.