Best Whole Food Bars

Protein bars have come under scrutiny from health gurus, vegans, and body builders alike. Many nutritionists are against them because of high levels of artificial sweeteners, sugars, and calories. However, there are some redeeming products out there. Here I list my top 10 favorites. All of these bars have no refined sugar or artificial sweetener and are only made from natural ingredients. :)

1. RX Bar: Super simple, no artificial ingredients. DELICIOUS! Fave flavors are Chocolate Sea Salt and Maple Sea Salt.

2. Go Macro: These bars are vegan, all natural, high in protein, and high in fiber. Favorite flavor is dark chocolate and almonds.

3. Lara Bars: Although often high in natural sugars, Lara bars are packed with nutrients and are a delicious all-natural choice. Fave flavors are Peanut Butter Chocolate Chip and Banana Bread.

4. Perfect Bar: I love these bars! I’m an ambassador and I try to promote them as often as possible. Perfect bars must be kept in the fridge which gives them an incredible texture and flavor. Try the Peanut Butter or the Maple Almond.

5. Vega Protein Bar: These bars are made with all plant-based ingredients and are high in protein and fiber. Salted caramel is to die for.

Elimination vs. Addition

Women are constantly being pressured to eliminate foods from their diet. I swear every day I hear about someone giving up gluten, or giving up dairy, or giving up sugar.

Sure, while there are merits to staying away from foods that cause inflammation, cause us to feel gross, or slow down our metabolism, I have always believed in the power of ADDING things to our diets as opposed to taking things away.

Elimination diet, meet the addition diet!

I encourage people instead of thinking about healthy eating as a restrictive endeavor, to think about healthy eating as adding nutrient-rich foods to our diets.

Add greens. Add fruits. Add healthy fats. Add foods rich in Vitamin D and B.

I challenge you all today to change the way you think about eating from - to +!

Vitamins and Supplements

There is a big debate in the nutritional community about the value of supplements and vitamins, especially when compared against the value of a plant-rich diet. The answer to the question, “Should I be taking vitamins and supplements?” then isn’t so simple either! Here are some guidelines that I follow to get you in the right mindset when it comes to supplemental nutrients.

1. The BEST way to stay healthy is to choose from a wide variety of nutrient-dense foods.

2. It is often the case that we may become limited in our food choices due to specific reasons such as allergies, medical conditions, or vegan/vegetarian diets. In these contexts, it might be the case that supplements are beneficial and helpful for maintaining proper nutrient levels.

3. Research suggests that the most scientifically-backed supplement is in fact fish oil. Taking fish oil has been linked to promotion of heart health.

4. Talk to your doctor before taking vitamins or supplements and focus on eating healthily and getting exercise first!

10 Easy Healthy Swaps

Making changes is hard, especially when it comes to food and exercise. Sometimes, all you need is a place to start. Here are 10 easy swaps you can make to move towards a healthier you :)

1. Swap soft drinks for seltzer water

2. Swap potato chips for baked chips

3. Swap iceberg lettuce for spinach or kale

4. Swap white bread for whole wheat or seven grain bread

5. Swap white rice for quinoa

6. Swap pasta for spaghetti squash or zucchini noodles

7. Swap dried fruit for fresh fruit

8. Swap full fat ice cream for halo top

9. Swap granola for fiber-rich cereal

10. Swap chips and guac for veggies and guac

How Does Food Affect Our Mood?

Although the link between diet and mood is complex, there have been several studies and literature reviews that have shown that a nutrient-dense diet full of fruits, vegetables, whole grains, and fish, is associated with a reduced prevalence and risk for depressive symptoms and disorders. it is difficult to study this pattern, however, since it could be the case that people who suffer from mental illness or adverse mental health are more likely to use food as a coping mechanism, or have worse diets due to lack of self-confidence. So it’s difficult to tease out which effect is causing the other!

Specifically, these studies link unhealthy diets to inflammation and unhealthy guts. Here are some tips from Dr. Felice Jacka on how to improve mental health through nutrition.

1. The more diverse the plant foods are in your diet, the more diverse your gut microbiota will be.

2. Eliminate artificial sweeteners, foods high in refined carbohydrates, and sugars that have adverse effects on the microbiome.

3. Introduce more polyphenols into the diet (colorful fruits and vegetables, red wine, green tea, and dark chocolate) to improve the gut.

4. Introduce more fiber into your body (lentils, legumes, chickpeas, beans, fruits and vegetables, and whole grains).

Studies Linking Mood to Diet

Unhealthy diets are a risk factor for mental disorders, particularly depression and dementia.

Key biological factors that influence the development of depression are modified by diet (fruits, vegetables, meat, fish, and whole grains).

Those with better quality diets were less likely to be depressed or anxious.

The results of this study confirm that the relationship between habitual dietary intake and depressive symptoms is somewhat explained by socioeconomic circumstances and other health behaviours, but suggest that long term exposure to unhealthy dietary habits independently predisposes to depression over the life course.

5 Reasons Why Eggs Make You Happy

1. Egg yolks are full of the amino acid L-tryptophan, which is used by the brain to synthesize serotonin, a hormone that makes us happy.

2. We associate the colour yellow with warmth, sunshine, and brightly coloured toys.

3. Eggs contain Vitamin B12 that helps maintain brain function at old age, and deficiencies in B12 have been linked to depression. 

4. Eggs contain protein and healthy fats that can help you feel full throughout the day. 

5. Eggs are rich in unique antioxidants that protect against harmful sunlight and reduce the risk of eye diseases.