12 healthy eating tips to help you thrive through the holidays

Holiday eating tips

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Snow or no snow, in my opinion, December kicks off the Christmas season.

With it comes holiday parties, dinners out, family gatherings and of course food. There's no getting around it, we are wired to include food with any and all celebrations. In fact, I challenge you to find any culture that celebrates an occasion, where to doesn’t have a special dish to goes with it.

Memories are made around the table, so it's important to be able to partake in these gatherings and enjoy them, guilt free and without sabotaging your health and weight goals.

To that end, here are 12 tips I share with my clients to help lower the stress, increase enjoyment and avoid adding to your middle while navigating this season of food.

1. Plan your celebration meal—It's the holidays and you know there will be occasions to eat out and/or partake in things you wouldn't normally eat. The best way to keep those one-offs from gaining momentum and sabotaging all the good you've done so far, is to plan. Mark those celebration meals on your calendar. Planning not only gives you something to look forward to, you're more likely to stay focused and eat clean leading up to it.

2. Pick your favourite—Let’s face it, treats are everywhere. Swearing off them all will only make you want them more. Instead of just giving up and mindlessly munching and sampling through the entire season, be discerning. Next time you’re at a holiday dinner or party and are surrounded by foods you know could sabotage you, pick your favourite and eat it guilt-free. Studies show that when you have something you've really been looking forward to, you're satisfied with a smaller portion and avoid the guilt that comes with the mindless munching.

3. Don’t starve yourself—Skipping lunch or not eating for an entire day in order to “save up” (those calories) is an all-out assault on your health and weight.

4. Never arrive hungry—Having a snack with protein and healthy fat before heading out means you'll arrive with stable blood sugar and balanced hormones. That means you'll be able to choose what you eat rather than wondering how you ended up mindlessly eating an entire bowl of Ruffles by yourself.

5. Offer to bring a dish—Bringing one of your favourites to share not only helps the host, it will ensure that no matter what is served, you'll always have something you'll feel good about eating and that works with your health and weight goals.

6. Every three hours is another opportunity to do it better—We all know that during the holidays, treats and celebration meals are not an "if", they're a “when”. Food fuels your body, but it also fuels your soul and we need both. So when you do indulge in those soul-filling foods, remember that in just three hours, it's an opportunity to choose cleaner options and fuel your body.

7. Stay off the scale—Anytime soul-filling foods and celebration meals are involved, know that if you step on the scale it will show an increase. Also know that it's not real weight, it's bloat and inflated weight caused by excess salt, sugar, gluten, etc. Clean eating and lots of water and it will disappear in about three to four days.

8. Pack snacks—As you're out and about shopping, etc, losing track of time is just a thing. Having snacks with protein in your car, backpack or purse means you can keep your body fuelled, blood sugar stable and avoid the urge to grab fast, or processed, foods while you're out.

9. Drink more water—Water flushes out waste, toxins and supports all your body's organs and systems. It also helps flush out bloat faster from extra salt, sugar and alcohol.

10. Pair alcohol with food—Having alcohol with, or after, a meal that includes clean protein and good fat helps to minimize the blood sugar spike and subsequent fat storage caused by alcohol. If you know there will be a drink before dinner, have a protein-rich snack before you arrive.

11. Get outside and move—This is especially helpful about 20 minutes following a meal where you may have over indulged just a bit. The movement gets the blood flowing and works to help keep blood sugar stable.

12. Eat the cookie—Christmas comes once a year. And it's really only one meal. Focusing your time on avoiding foods only causes disordered eating and a poor relationship with food. If there's treat you love to enjoy at Christmas, have it, savour it and do it guilt-free.

For more information on how to use food to create hormonal balance and stabilize blood sugar, watch Tania's free video here.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

The real truths about fat, salt and sugar

Nutrition's 'no go' trio

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If you’re like me, you grew up believing that fat was bad, salt caused high blood pressure and anything sugar-free was a good choice.

Fast forward a few decades and historically we are the most unhealthy we have ever been. If we only knew then what we know now.

Let’s take a dive into the three most widely used elements—fat, salt, and sugar—to uncover the truths and myths we’ve been told and explore how they impact our health.

In the 1990s, fat was deemed public enemy number one. The messaging was everywhere: “Avoid fat to stay slim and healthy!” We were told fat caused heart disease, clogged arteries and expanded waistlines. The result? A wave of fat-free products still line grocery store shelves, all claiming to be the healthier choice. But are they?

With butter, eggs, cream and other natural fats labeled taboo, food companies cashed in on alternatives like margarine, vegetable and seed oils, shortening, etc., all of which were marketed as "heart-healthy" alternatives to naturally sourced fats. It’s hard to believe heart doctors were (and some still are) telling patients to choose fats created in a lab that are literally one molecule away from plastic.

The truth is, not all fats are created equal. Saturated fats, the natural fats found in animal products, have been wrongfully lumped in with the harmful artificial trans fats. Saturated fats are part of a natural food source and have been a staple in diets for centuries. Our bodies need fat to function, it’s an essential macronutrient in our protein, fat, and carbohydrate balance.

Healthy fats, like those found in avocados, olive oil, nuts and fatty fish actually help us burn fat by helping to balance blood sugar. In fact, adding healthy fats to your meals slows down digestion and helps prevent blood sugar spikes, keeping you fuller for longer. Also, you need fat for brain health as your brain is made up of about 60 percent fat.

Salt has been blamed for high blood pressure and heart disease for decades. However, salt isn’t the villain we once thought it was. Let’s put it in perspective, a standard medical saline solution, often used to rehydrate patients or stabilize blood pressure, contains a whopping 9,000 mg of salt per litre of water. If salt were truly so dangerous, would it be used to treat patients with heart issues?

The problem isn’t salt itself, it’s the type of salt and what accompanies it. Processed foods, fast foods, and many prepackaged meals contain high levels of sodium often combined with preservatives, artificial flavours, colours, and unhealthy seed oils.

These processed ingredients, especially seed oils like canola, soybean, and corn oil, are often heavily refined, making them toxic when exposed to heat and moisture—exactly how we use them in cooking.

When you consume natural, unrefined salt in moderate amounts, it can actually support essential functions in your body, including fluid balance, nerve transmission, and muscle function. It’s the overconsumption of processed foods loaded with artificial additives, rather than natural salt, that contributes to hypertension and other health issues. Ditch the packages, season your protein and veggies and you're golden.

When fat became the bad guy, sugar quietly slipped under the radar. Decades ago, studies downplayed sugar’s role in chronic diseases like heart disease, largely because of industry influence. According to a study highlighted by the University of California, the sugar industry worked hard to shape the narrative, focusing the blame on fat instead. This misrepresentation downplayed sugar’s role in inflammation, insulin resistance, cancer and other health problems.

We know now that sugar, especially in the quantities most consume daily, has a significant impact on health. Stats Canada reports that in 2015, almost 26 per cent of calories consumed among children aged two to eight came from sugar. Despite such reports, shockingly, there still exists a recommended daily allowance for added sugar, listed as 10% of daily calories, about 50 grams—roughly 13 teaspoons—for the average adult.

I'm not saying never to have that cookie or piece of birthday cake, but in my opinion, it's completely irresponsible to recommend adding something that's not an essential nutrient. Our bodies do not need sugar to survive.

Sugar provides a quick energy boost but lacks the essential nutrients the body needs. It does however, contribute to weight gain, insulin resistance and inflammation—setting the stage for numerous health problems including diabetes, heart disease and cancer.

Fat, salt, and sugar all add flavour and texture to foods. So, when we remove one, it’s often replaced with higher amounts of one of the others to keep products tasting good. Keep that in mind as you're reading the packaging. Or better yet, opt for whole foods.

Focus on whole, unprocessed foods that naturally contain fat, salt, and sugar in balance. Like fruits and veggies. Include sources of healthy fats, like avocados, nuts, seeds, olive oil, and fatty fish, rather than processed or hydrogenated fats. Season your food with unrefined sea salt or Himalayan salt, and skip the processed, high-sodium foods. Read labels carefully to avoid hidden sugars, and consider natural alternatives like fruits for sweetness. The fewer ingredients, the better.

Food fuels your body and it fuels your soul and you need both in order to not just survive, but to thrive.

For more information on how you can create health in your body, watch Tania's free video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

Cutting carbs is the problem, not the solution

Healthy carb consumption

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When’s the last time you got excited about eating carbs, a time when you were able to leave the guilt, stop the “should haves” regarding all the things that would have been better choices, and just enjoyed them? I'm sure it's been a while.

If you’ve been in the dieting world for even a short period of time, you’ve more than likely been told carbs are bad and you really shouldn’t eat them if you want to lose weight, or achieve your health goals.

The truth is, carbs are not the enemy. They are actually the body's energy source and we need them in order to balance blood sugar and have the energy we need to do all the things we want, and need, to do each day.

The thing is, just like calories, not all carbs are created equally. Which is why I teach my clients how to not count calories, and eat carbs all day long. That's what your body needs in order to balance, create health and naturally release stored fat.

The real question you should ask is not what foods are “bad” tell yourself you “can't ever eat carbs again,” but rather what kind of carbs should you eat and how much?

The reason all carbs are not created equally is there are three different types and they all react differently in your body.

The three types of carbohydrates are classified as light, dense and fatty.

Light carbs are whole and unprocessed and are nutrient-dense, making them naturally higher in fibre and lower in calories. They typically have a low glycemic index which means they cause a more gradual rise in blood sugar rather than a quick spike. That makes them a great option for keeping energy stable all day long. Because they contain fibre, light carbs also support digestion and promote a healthy gut microbiome.

Dense carbs are full of complex carbohydrates, meaning they break down more slowly in the body and provide a more long-lasting energy source. Essential for supporting metabolism and fuelling your body, they are also a great option for satiety, a.k.a. keeping you full longer, as well as replenishing your energy stores after a workout.

Fatty carbs are often processed and come with added bad fats (like seed oils), sugar, artificial sweeteners, preservatives, fillers, etc. Which makes them high in empty calories, low in nutrients and quick to spike blood sugar. Fatty carbs are digested quickly which often leads to cravings, crashes in blood sugar and energy—a.k.a. the afternoon “slump”— and an overall increase in inflammation over time.

Inflammation and glycation are at the root of almost all diseases pervasive in North America today. Inflammation in small doses is good. Just like any good thing, too much is never a good thing. Pain, discomfort, illness, limited mobility, disease, are all indicators there's chronic inflammation in the body. Glycation happens every time blood sugar spikes and literally speeds up the aging process.

Just as when you cut an apple in half and leave it out on the counter and it starts to go brown, the longer it sits out, uncovered, unprotected, the more it starts to break down. Take that same apple and put some lemon juice on it and it takes a whole lot longer for it to start turning brown. Does it mean the apple won't eventually decompose? Of course not. But it sure does slow down the process.

Eating food in a way that prevents blood sugar spikes not only supports hormonal balance, it's slows down the glycating process and helps reduce inflammation. And when you slow down glycation and reduce inflammation, you also put your body in a place of balance, there’s a lower risk of disease and it can even reverse disease in many cases. It is effectively slowing down aging. As a side note, if weight loss is your goal, an inflamed body will not release the weight.

If you really want to slow down the aging process, focus on creating a healthy gut microbiome. Find and fill those nutritional gaps and feel your body respond. The gut is your second brain and all health happens there.

As you can see, all carbs are not created equal. And those diets that tell you the only way you're going to lose weight is to cut them all out, are lying. We need carbohydrates for energy and to complete the macro trifecta— protein, fats and carbs (PFCs)—needed to balance the body.

The right carbs, enjoyed together with protein and healthy fat in small portions multiple times per day, is the way we were born to eating. It's your body's love language. It creates hormonal balance and stabilizes blood sugar, all organs and systems function synergystically together, metabolism turns on, energy increases, immune function increases, cravings disappear, so does brain fog. It's your body's happy place. It's home.

Isn't it just the best feeling when you've been away for a long time and finally come home?

For more information on how to enjoy carbs, improve health and drop the weight without dieting, watch Tania's free video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

Mental wellness is made in your gut

More than a gut feeling

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Looking back as October marked Mental Wellness Awareness Month, it’s the perfect time to reflect on the rising mental health challenges faced by individuals worldwide.

Conversations around the science behind mental wellness are shifting. For the last 200 years, most of the world thought mental wellness was something controlled by the brain and treated as such. What scientists have learned in the past five to 10 years is it's not a head thing, it's a gut thing.

The data around mental health can be startling. One in five adults today, and one in six children, is diagnosed with some form of mental health condition. This statistic alone highlights how early mental health struggles begin, affecting the lives of many before they even reach adulthood—and that's just the ones diagnosed. The breadth and scope of this segment of this mental wellness crisis is likely a lot larger than many realize.

Many adults and children continue to live with anxiety, depression, inability to regulate moods, hormonal imbalances, elevated cortisol, poor sleep, ongoing fatigue, etc., and other mental wellness issues without ever being recognized or counted. Sadly, some accept these symptoms as a “normal” part of life, as aging, or chalk it up to stressful jobs, relationships and situations they feel they can't do anything about.

The good news is that they can do something about it and you can too.

Your gut is responsible for so much more than digestion. It’s also deeply connected to brain function. That connection, known as the gut-brain axis, refers to the biochemical signalling that occurs between the nervous system and the gastrointestinal system. The gut produces several essential neurotransmitters and hormones—such as serotonin, dopamine, GABA, and melatonin—that control various mental and emotional states.

• GABA: Helps calm the brain and reduce anxiety.

• Dopamine: Promotes feelings of pleasure and motivation.

• Serotonin: Regulates mood, contributing to happiness and emotional stability.

• Melatonin: Controls the sleep-wake cycle, ensuring restful sleep.

There are 100 trillion bacteria in the gut. A well-nourished gut has the good bacteria outnumbering the bad resulting in a healthy microbiome and the ability to naturally produce these crucial hormones. However, when the bad bacteria outnumber the good, it causes things like “leaky gut,” where the body struggles to generate those hormones, leading to potential mental health challenges like anxiety, depression, hormonal imbalance, fatigue, weight gain, auto-immune disorders, insomnia and metabolic disorders.

Leaky gut occurs when the lining of the intestines becomes permeable, allowing toxins, bacteria, and undigested food particles to escape into the bloodstream. This triggers inflammation, which can impair the production of neurotransmitters and disrupt communication between the gut and the brain. As a result, individuals may experience persistent mental health symptoms that are difficult to manage without addressing the underlying gut issues first.

Some common things that are known to disrupt the microbiome are, ultra processed foods, sugar, alcohol, energy drinks, artifical sweeteners, seed oils, preservatives, pain medications, antibiotics, stress, poor sleep, dehydration. This is not a finite list, but reducing and/or avoiding as many of these a possible, while simultaneously increasing nutrient-dense foods and filling nutritional gaps, goes a long way to optimizing gut health and mental wellness.

Healing the gut is a powerful step toward improving mental wellness. Research suggests consuming the right strains of probiotics, prebiotics, phytobiotics and a balanced diet rich in fibre and whole foods can restore gut health and, in turn, promote better mental well-being. What you feed, grows. So as you continue to put nutrient-dense, whole foods in, you'll continue to feed the good bacteria and eventually tip the scales in your favour so that the good outnumber the bad.

A diet that includes fermented foods, like natural yogurt, kefir, kimchi, and kombucha, along with fibre-rich, unprocessed whole foods helps keep those good bacteria fed and maintain a healthy microbiome. On the flip side, a typical North American diet, where processed foods, such as breads, cereals, soda, alcohol, pasta, granola bars and things that come in wrappers is daily, or frequently, on the menu, starves those good bacteria and feeds the bad.

As that bad bacteria grows, it needs more food and so it prompts cravings for more of those processed foods. What you feed, grows. Knowing that, you can make appropriate choices to get the results you're looking for.

By using a health-focused approach and nourishing the microbiome, you uplevel health in the body, empower it to naturally produce the hormones necessary for mental wellness and support the gut-brain axis, that highway of communication so crucial for mental health and wellness. Healthy body, healthy gut, happy mind. It's a beautiful thing.

For more information or for questions, go to fuelignitethrive.com/

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.