Is Your Sugar Addiction Actually Stress Eating in Disguise?

You likely know that your overeating of sugar and other ultra-processed foods (cookies, cupcakes, potato chips, etc) isn’t healthy. These foods contribute to inflammation and excess weight. If you’re like my clients, you’ve tried to quit eating them. And while you can resist them for a while, sooner or later you find yourself craving them. You say to yourself “I don’t care”. And, you go back to them with a vengeance – you don’t just eat one cookie, you eat an entire box. This cycle may make you wonder if you have a sugar addiction.

I’ve helped hundreds of people take control of cravings. To be able to enjoy these foods on occasion without overeating them. In working with them we’ve discovered that they don’t have a sugar addiction or addiction to ultra-processed foods. They’re stress eating. 

That’s why they can’t stop eating these foods, even though they know that they shouldn’t. Because it’s not about nutrition knowledge at this point. And, it’s not about addiction. It’s that they’re stressed.

Why Do We Stress Eat?

When we’re stressed, we have a legitimate emotional need. In stress eating, you meet your emotional need, i.e. deal with your stress, by eating. That’s why you say “I don’t care” in that moment. You do care about eating healthfully, but at that moment your emotional need is superseding your desire to eat healthfully. Stress eating provides temporary comfort and distraction from the stress. But it’s only temporary. And, in fact, it can actually cause more stress, because now on top of the stress you were already feeling, you beat yourself up for eating all that junk food. Ugh.

Common diet advice is to eat something healthy instead. You’ve seen it before – “Craving a cupcake? Have an apple instead.”

But that advice is treating the situation as if you don’t know that a cupcake isn’t healthy for you. Not true. Of course, you know that the cupcake isn’t good for you and you shouldn’t eat it. As the saying goes: “When all you’ve got is a hammer, everything looks like a nail”. In other words, if all you’re looking at is food as fuel, then the only solution you can offer is another food.

The Solution to Stress Eating

The reality is that we human beings are much more complicated than that. Food plays more roles in our lives than simply fuel for our bodies. Food has emotional meanings and cultural connections beyond meeting our body’s nutrient needs.

To fix the problem, we need to address the root cause. I.e. meeting your stress/emotional need through something other than food.

The solution is to build up your other self-care tools. It’s not about eating healthier food during a stress-eating event. It’s about taking care of yourself in a way other than eating. What some call ‘practicing other coping mechanisms’. Each person’s self-care, how they can address their stress, is unique.  What makes you feel good is going to be different from what makes me feel good.

How to Stop Stress Eating (my stress eating technique):

1. When you’re in a good or neutral mood, write down a list of self-care actions. For example, do a sudoku puzzle, play the piano, have a bath, cuddle with your puppy.

2. The next time that you’re stressed and craving cupcakes/chips/etc, pull out your list.

3. Do an action from your list.

How to Prevent Stress Eating

Also, when you’re going through a stressful time. It’s important to do extra self-care, not just when you’re experiencing a craving. Prioritizing and investing the time in self-care will lessen your reliance on emotional eating. Yes, going for that walk, re-watching that favourite movie, and/or going to counselling will help you eat better when times get tough.  

 Photo by JESHOOTS.COM on Unsplash

The Cortisol- Belly Fat Connection (Hormones and Weight Gain)

I was planning to write about cortisol for the next post in this blog series on hormones. But I realized that two dietitians beat me to it. Amusingly, both are named Abby (well, Abbey and Abby to be specific). Their articles give a thorough breakdown of the role that cortisol plays in our bodies. The connection between cortisol and weight gain – particularly belly weight. And, nutrition strategies that can have an impact. Also, they take a look at the scientific evidence for specific diets and supplements that the internet claims can “fix cortisol quick”.

So, instead of recreating the wheel, I’m sharing their articles with you. And, adding my personal take on things from my almost 30 years of experience.

Here’s Abby Langer’s post: Does Cortisol Cause Weight Gain? Everything You Need to Know

Here’s Abbey Sharp’s post: Low Cortisol Levels and Weight Gain. How Cortisol Relates to Weight

Kristen’s Thoughts on Cortisol and Belly Fat

My experience of working with individual clients for so many years has led me to believe that chronic stress does have an impact on weight. It’s difficult to pinpoint whether this is through the action of cortisol, or other factors. A significant number of my clients are successful women. Some might call us ‘type A’ (I say ‘us’ because I recognize myself here). Driven, successful, we take on a lot of responsibility. These are fantastic characteristics and not something that we want to change. However, a consequence is that we’re chronically stressed. Often, we don’t even recognize ourselves as stressed unless something happens that takes our stress levels even higher. After having worked with hundreds of women like this, I’ve come to see that despite being physically active and eating quite healthfully, they have stubborn belly weight that just won’t shift. That’s usually why they’ve sought me out. Yes, I recommend some tweaks to their eating habits. (We all have blind spots). But more importantly, what I’ve seen to be essential for creating that weight shift is to take steps to lower chronic stress levels. Specifically:

• Daily mindfulness activities. I have no preference in how people do their mindfulness. We’re looking for the activity to take our minds out of the constant planning/to-do list and instead, sink into the moment. Examples include meditation, prayer, listening to music, a stroll in nature (forest bathing), practicing an artistic pursuit (e.g. playing the piano, singing in a choir, painting), and yoga.

• Prioritizing quality sleep. Incorporate good sleep hygiene. Talk with your primary care provider if menopausal symptoms are interrupting your sleep.

• Taking things off your plate. I mean the metaphorical plate, not eating smaller portions. This is the best way to really address the chronic stress. It’s the root cause. But usually it’s a longer-term solution. For example, what can you delegate to someone else? Is there a volunteer commitment that you can step away from?

• Adaptogens. A number of my clients have found Ashwaghanda to be helpful when combined with the other three items above. I want to be really clear here. It’s not going to work to continue on with your current lifestyle and expect a supplement to melt away belly fat (despite what the alluring social media ads tell you). If you’re considering taking adaptogens, just like before starting any vitamin/ supplement, check with a health professional to make sure it is a fit with your health conditions and/or medications.   

Understand more about your hormones. Check out this post on thyroid hormones.

Photo credit: Elisa Ventur on Unsplash

Nutrition for Insulin Resistance (Nutrition for Managing Blood Sugar)

Insulin’s primary role is to control your blood sugar.

I’ll get into more about insulin in a minute. But first, a quick orientation. This is the second in a series of posts where we dive into specific hormones and their connection with nutrition. (Check out the first article on thyroid hormones.) Why am I doing this series? Because “hormones” is one of the latest buzzwords in health on the internet. And, there’s both truth and manipulation intertwined in those messages. In this series, I’m teasing out the scientific evidence so you can spot the manipulation. Let’s start with a definition of hormones. What are hormones? Hormones are chemicals that your body creates to send a signal from one part of the body, through your bloodstream, to another part of your body.

Now, let’s get into the details about insulin.

We help a lot of people with managing blood sugar and insulin resistance. So, I wanted to cover it next in this series.

What Does Insulin Do?

Insulin is a hormone made in your pancreas. Your pancreas is a gland located near your stomach. As I shared already, insulin’s primary role is to control your blood sugar. When you digest carbohydrates (carbs), they’re broken down in your intestine into a sugar called glucose, which is absorbed into your bloodstream to be circulated to cells around your body such as your muscles and your liver. When glucose enters your blood, it signals your pancreas to release insulin. Insulin allows the glucose to move from your blood into the cells of your body where it’s needed for fuel. And, insulin helps your blood glucose to move into your liver where it’s stored to be used for energy later on.

Insulin Problems- What is Insulin Resistance?

There are two main types of problems with insulin.

Type 1 Diabetes (what used to be called juvenile or child-onset diabetes) is when the part of your pancreas that makes insulin has been damaged. This damage impairs your ability to produce insulin. That’s why people with type 1 diabetes need to take insulin (via needles or a pump). None of the dietitians currently on our team support people with type 1 diabetes so I won’t go further into this condition. 

The second problem with insulin is more common: insulin resistance. In insulin resistance, your body’s cells aren’t responding to the insulin that you make and aren’t letting glucose into your cells. At first, your pancreas will release more and more insulin to get the results – i.e. move the sugar from your blood into your cells. It does this because your body is like Goldilocks – it wants just the right amount of sugar in your blood – not too much and not too little. When you have too much sugar in your blood, over a long period of time, it causes damage to your blood vessels. Those are the side effects of uncontrolled diabetes that you may be familiar with such as blindness, nerve damage (pain & tingling in feet and hands), and amputation. High blood sugar also is associated with inflammation. To prevent this damage, your body produces more and more insulin to get the job done of moving the glucose from your blood into your cells.

Over time, despite your pancreas producing extra insulin, the resistance is so great that your blood sugar remains high. It’s this stage when blood sugar levels are high despite your body producing insulin, that is called “pre-diabetes”. When blood sugar levels rise even higher, it’s called Type 2 Diabetes (what used to be called “adult-onset diabetes”).

Risks of Insulin Resistance

Several factors increase the risk of insulin resistance. For almost all of these factors, it’s not known how or why they increase the risk of insulin resistance.

• Age: People over age 45 are at increased risk of insulin resistance.

• Genetics: Insulin resistance has a genetic component. It runs in families. People of certain cultural/ ethnic backgrounds have higher rates of insulin resistance. However, it’s not certain how much is related to genetics and how much is related to the social determinants of health (or the interaction of the two as in epigenetics). Some cultural groups that experience higher rates of insulin resistance are Indigenous, Hispanic/Latinx, and Pacific Islander people.   

• Menopause: While the relationship is not fully understood, estrogen helps insulin do its work. When estrogen levels drop in the menopause transition, insulin resistance increases.

• PCOS: It’s estimated that 75% of women with PCOS experience insulin resistance.

• Sleep Apnea: Sleep apnea increases the risk of insulin resistance.

• Larger Body Size: Insulin resistance rates are higher amongst people who carry more fat on their bodies. It’s not yet known whether the amount of fat causes insulin resistance or whether there is an unknown third factor that contributes to both the increased amount of fat and insulin resistance.

• Physical Inactivity: Physical activity helps insulin do its job. Therefore, a sedentary lifestyle means that insulin must do all the heavy lifting by itself.   

How to Support Insulin with Nutrition (Nutrition for Blood Sugar Control)

1. Move Your Body: Going for a walk or doing other forms of physical activity after you’ve eaten helps insulin clear blood sugar.

2. Choose Less Refined Carbs: When carbs are more refined, they take a shorter time to digest, resulting in the glucose hitting your bloodstream faster, i.e. a blood sugar spike. Choose whole grains so that they are digested more slowly. It’s easier for your body to handle the slower arrival of glucose into your bloodstream.

3. No Naked Carbs: Eat foods containing protein and/or fat when you have foods that contain carbs. I.e., don’t eat carbs alone (a.k.a. naked). Protein and fat help to slow the release of sugar into your blood – a similar result as #2 above. 

4. Eat Fewer Carbs: It’s logical that if you eat fewer carbohydrates, you will have less glucose entering your blood. Your body will be less stimulated to release insulin. Ketogenic (“keto”) diets are very, very low carb. But you can also eat lower or low-ish carb too. It doesn’t have to be a choice of high carb or keto. Those are just the two ends of the spectrum. Many factors go into deciding what level of carbs is a fit for you, including your physical activity, what foods you enjoy, how frequently you eat socially, and who else is in your household. What’s important is choosing a way to eat that fits your life long-term. Two weeks of doing keto isn’t going to fix your insulin resistance.   

5. Have Good Vitamin D Status: A meta-analysis found that having good vitamin D levels in your body reduces insulin resistance. To achieve a healthy vitamin D status, most of us will require vitamin D supplementation. I don’t have a specific amount to recommend because we customize our supplement recommendations to each individual.

6. Consider Other Supplements: There are supplements that have intriguing, although not definitive, scientific evidence regarding their impact on lowering blood sugar. Examples include berberine, chromium, and magnesium. As I shared above, I don’t give supplement recommendations in blog posts. We always individualize supplement recommendations because we take into consideration: what you eat, health diagnoses, medications, and other factors. 

Want more information on managing your hormones? Check out this article on Nutrition for Thyroid (Supporting Metabolism).

Photo by Alexander Grey on Unsplash

References

Centers for Disease Control and Prevention: Insulin Resistance and Diabetes

Moghetti, P., Tosi, F. Insulin resistance and PCOS: chicken or egg?. J Endocrinol Invest 44, 233–244 (2021). https://doi.org/10.1007/s40618-020-01351-0

Gabryelska Agata, Karuga Filip Franciszek, Szmyd Bartosz, Białasiewicz Piotr. HIF-1α as a Mediator of Insulin Resistance, T2DM, and Its Complications: Potential Links With Obstructive Sleep Apnea. Frontiers in Physiology.11. 2020. DOI 10.3389/fphys.2020.01035 

Vitamin D and Risk for Type 2 Diabetes in People With Prediabetes: A Systematic Review and Meta-analysis of Individual Participant Data From 3 Randomized Clinical Trials https://doi.org/10.7326/M22-3018  

Vegan Tofu Sheet Pan Fajitas

Serves 4

I love a sheet pan meal. The simplicity of everything cooked together. This is a great meal if you are new to eating plant-based or incorporating tofu into your meals. Tofu is a blank slate - you need to add flavour. This meal uses tofu in a very familiar way - fajitas! Let me be transparent here. We aren’t claiming that this is an authentic Mexican meal. We’re using the familiar, and delicious, flavour inspiration to create an approachable, simple, tasty, vegan meal using tofu. Enjoy!

Sheet Pan Fajitas Ingredients

2 bell peppers (cut in strips)

1-2 jalapeno peppers (cut in circles)

Half a red onion (sliced)

8-10 cremini mushrooms (sliced)

1 block tofu (cut in small 1-inch cubes)

1-2 tablespoons olive oil

1 tablespoon taco seasoning

Salt and pepper to taste

12 corn tortillas (for serving)

Top with your favourites! Fresh salsa, guacamole, cilantro, or hot sauce (or sour cream for a non-vegan option)

Sheet Pan Fajitas Directions

1. Preheat the oven to 400 degrees F and prepare a large baking sheet.

2. Add the vegetables and tofu to a large bowl and toss with olive oil, taco seasoning, salt, and pepper

3. Spread the vegetables out on the prepared baking sheet and bake for around 25 minutes (until tender and browned), stirring halfway.

4. Assemble the fajita filling into the tortillas and enjoy with toppings of your choice!

Mediterranean Power Bowl

I love a power bowl, also known as a full-meal salad or Buddha bowl. All food groups in one dish. Each bite a variety of tastes and textures.

For this recipe, Olivia harnessed the classic flavours of the Mediterranean to create a meal that will keep you full for hours. We’re talking chickpeas, cucumber, bell peppers, tomatoes, red onion, feta, and olives.

It’s a flavourful vegetarian dish. And, a very accessible way to incorporate more pulses (lentils, beans, chickpeas) and plant-based meals into your life. Enjoy!

Makes 2 servings

High FODMAP

Mediterranean Bowl Ingredients

1 cup cooked quinoa

½ cucumber

½ tomato

¼ red onion

½ bell pepper

2 tablespoons feta cheese

2 tablespoons chopped Kalamata olives

1-2 tablespoons tzatziki per serving (I used the store-bought)

Ingredients for Dressing

¼ cup balsamic vinegar

¼ cup olive oil

2 tablespoons honey

2 teaspoons Dijon mustard

1 clove crushed garlic

Salt and pepper

Directions for Chickpeas

https://kristenyarker.com/kristen-yarker-dietitian-blog/roasted-chickpeas-4-ways

Half the recipe or make a full batch if you want extra! For seasoning, I used salt and pepper.

Directions for Greek Salad

1. Chop the cucumber, tomato, onion, bell pepper, and olives. Add to a medium bowl

2. Add feta to the bowl

3. In a jar, combine the ingredients for the dressing and shake until combined

4. Pour 1-2 tablespoons over the Greek salad

Directions for Assembly of Mediterranean Bowl

1. Add ½ cup of the cooked quinoa to a serving bowl

2. Add 1 cup of the Greek salad and top with half the chickpeas

3. Add tzatziki and enjoy!

Looking for another power bowl idea? Check out our Caesar Salad Power Bowl.

Recipe and photo credit: Olivia Dodsworth

Caesar Salad

In this recipe we’ve transformed the classic Caesar salad into a full meal. And, we’ve made it vegan. Chickpeas and quinoa not only taste delicious, but add non-blood-sugar-spiking carbohydrates and protein to transform a Caesar salad into a meal that will keep you full for much longer than just some veggies alone. Enjoy!

Serves 2

High FODMAP

Caesar Salad Ingredients

½ can chickpeas (roasted)

2 leaves of kale (off the stem)

4 leaves of Romaine lettuce

1 cup cooked quinoa (cooled)

2 tablespoons capers

Caesar Salad Dressing Ingredients

1/3 cup vegan mayo

1 tablespoon Dijon mustard

½ tablespoon olive oil

1 teaspoon soy sauce

1 teaspoon apple cider vinegar

1 clove of minced garlic

Juice of ¼ of a lemon

Ground pepper to taste

1-2 tablespoons of water, depending on desired thickness

Directions for Chickpeas

https://kristenyarker.com/kristen-yarker-dietitian-blog/roasted-chickpeas-4-ways

Halve the recipe or make a full batch if you want extra! For seasoning, I used salt and pepper.

Directions for Caesar Salad

1. Follow the above chickpea recipe.

2. In a frying pan, heat one tablespoon of olive oil on medium-high heat.

3. Fry the capers until crispy (about 5 mins). Allow to cool.

4. Add the quinoa to a medium-large bowl.

4. Wash and cut the lettuce and kale. Add to the bowl.

5. Add the crispy chickpeas and capers.

6) Add all the dressing ingredients to a jar and shake until mixed.

7. Add around 2 tablespoons of dressing to the salad. Adjust amount to your liking.

8. Toss the salad and enjoy!

Looking for another full meal salad idea? Check out this Tomato, Black Bean, and Corn Salad.

Recipe and photo credit: Olivia Dodsworth

My Hormones Are Out of Balance. Can Nutrition Help?

Lately I’ve had a number of conversations with people who are looking for help with their nutrition because “my hormones are out of balance”. When I ask them how they’ve come to the conclusion that their hormones are out of balance, they have very vague answers. With this beginning to be a trend, I knew that I wanted to share it with you. To separate the facts from fiction.

In this post I share what hormones are. Their function in the body. And, how I’ll be writing a series of blog posts that dive into how nutrition interacts with hormones.

Why Are People Thinking That Their Hormones Are Out of Balance?

Hormones are the latest hot topic in the health world. I see it in my social media feed too. Very confident, fit people exclaiming that it’s not your fault that you’re tired and overweight. It’s your hormones. They’ve found the secret answer to balance your hormones and solve all your problems. Now I know I’m being obtuse in this description. These marketers are very convincing, playing on our emotions and insecurities. I can’t speak for these social media health influencers. Whether they’re knowingly preying on people. Or, if they honestly don’t understand human physiology and how to read scientific research.

What I do know from being in nutrition for almost 30 years is that hormones are just the latest in a long list of valid human physiology and nutrition concepts that get so co-opted and taken so far out of context that they take on a new, fiction-based meaning. Past examples include toxins and fat, as in “eating fat makes you fat” and “it’s fatty” meaning that a food is bad – you shouldn’t eat it. I also know that a popular marketing technique in the diet industry is to tell you that it’s not your fault that you’re overweight. That there’s a secret that’s been kept from you. Recently it was metabolism. Now hormones seems to be on the rise. 

Fighting Back Against Manipulative Marketing

Recognizing that hormones are just the latest in the long line of misinformation and manipulative marketing, let’s fight back. How do we do that? Through knowledge. Knowledge is power. The nutrition and health misinformation is only powerful because most people aren’t taught how the human body works. When we’re lacking knowledge, anyone can come along and use our naiveite against us.

Let me share an example from my life. When I was doing my Masters degree, I lived with a house full of roommates who are engineers and very into cars. Before I lived with them, I didn’t know how a car worked. Before I lived with them, if you’d have asked me how a car works, I would have responded something like “you turn the key in the ignition and press the gas peddle”.  Living with them I learned how engines actually work, what the pistons are doing, how that makes the wheels turn, etc. With this basic knowledge, I now understand why maintenance is required. Don’t get me wrong, I still take it to a mechanic to do the maintenance. I’m not doing my own oil changes or anything. But I’m less likely to be taken advantage of by a mechanic because I have this knowledge.

What is a Hormone? What is Their Function?

The way that I’m now empowered by my car knowledge, I want you to have an understanding of hormones.      

 So, what is a hormone anyways? The human body has two main ways to communicate messages between different parts of the body, namely nerves and hormones. You likely know your nervous system – the nerves connecting to the spinal cord and the brain. When you touch a hot stove with your finger, your nerves send a message to your brain of hot, pain. With this message communicated, you know to move your finger off of the hot stove.

 The other communication system are hormones, a.k.a. the endocrine system. Hormones are chemicals in the body that communicate a message from one part of the body to another part of the body. Often when people talk about “hormones” they’re referring to the hormones related to reproductive/ sexual function. As in “you can’t blame teenagers, it’s their hormones”. It’s true that testosterone and estrogen are hormones. But hormones aren’t just sending messages related to sexual activity/ reproduction. You’ve likely heard of many other hormones and not realized that they’re hormones. Examples include:

• Insulin: which has a role in managing blood sugar.  

• Melatonin: which has a role in sleep.

• Adrenalin: which has a role in the fight-flight-freeze stress response.

 With hormones being one of the major communication mechanisms in the body, they are intricately involved in being healthy, and conversely, in many health conditions. And, nutrition interacts with them in many, many ways. A few examples include:

• Diabetes

• The impacts of cortisol on body composition (fat and muscle).

• PCOS (Polycystic Ovary Syndrome)

• PMS/PMDD

• The symptoms associated with perimenopause.

• The increased risks for heart disease and osteoporosis post-menopause.

Stay Tuned

There are so many health conditions that involve hormones. And, so many ways that nutrition can have an impact. It’s impossible for me to cover everything in a single blog post. So, my commitment to you is that through this year I’ll publish a series of blog posts diving deeper into the role of some of these hormones in our bodies. And, how nutrition can impact them.

Our Dietitian Team’s Knowledge of Nutrition and Hormones

Here’s a taste of the team’s knowledge when it comes to hormones, health, and nutrition.

·        All of the dietitians on our team are well-versed in blood sugar management (insulin).

·        I’ve long worked to support people with PCOS, PMS/PMDD, and during the perimenopause transition.

·        Jessica, Mamta, and Morgan are currently undertaking professional development in reproductive hormone-related areas to take their knowledge from fair to excellent – for both men and women.

·        Lorrie also is well-versed in cortisol’s role for sports nutrition (i.e. maximizing muscle/leaning out). And, I’ve worked for many years with the impact of cortisol for weight gain and sports nutrition.

Use this link to book an information call with me to find out which dietitian on our team is the best fit for what you’re experiencing with your hormones and health: https://calendly.com/kristenyarker

Photo by Piret Ilver on Unsplash

Men Want Nutrition Help Too. But They Experience Barriers.

You may be surprised by how many of our clients are men. When I’m attending a networking event and sharing about our Agency, people often assume that most of our clients are women. While it’s true that women do outnumber men - it’s only by a slim margin. We’re much closer to 50%-50% than many would imagine.

In this article I share why men need help with their nutrition. What the barriers are for men to access help with their health. And, why our service method is such a good match for men’s needs.

Note: In this article I use the term “men” to reflect people who self-identify as such. I recognize that gender is a complex concept that includes both social constructs and personal identity that may or may not correlate to sex at birth.

Men Have Unhealthy Habits

According to the Canadian Men’s Health Foundation:

“72% of Canadian men have unhealthy habits, putting them at risk for chronic conditions and diseases.”

Since February is heart month, let’s look at heart disease as one example of a chronic condition. According to the Heart and Stroke Foundation of BC and Yukon, 9 in 10 people have at least 1 risk factor for heart disease. And, almost 80% of early heart disease and stroke can be prevented by lifestyle factors – such as healthy eating.

While pretty much everyone knows that healthy eating is important, only 1% of Canadians have healthy eating habits. Only 1%! And more women were amongst that 1% than men. So, less than 1% of men have healthy eating habits.

Why Men Don’t Seek Help from Health Professionals

Men are raised in our culture to power through things. Research shows that there are two main barriers to men accessing healthcare:

1. Traditional Male Gender Norms: Men may see the action of seeking help for their health as going against traditional ideas of masculinity. The need for independence and control is a masculinity norm that can present a barrier. Also, admitting that they are experiencing a health problem can feel like weakness. Admitting this vulnerability goes against traditional gender norms.

2. Lack of Convenience: This barrier has aspects that apply to all, no matter where you fall on the gender continuum. And, has an aspect that may be unique to men. Most health professionals aren’t available when you work full-time. Research shows that men often find conventional health services difficult to access due to work schedules. When forced to choose between attending a health appointment or work, research shows that men will pick work because of the traditional male gender role as the financial provider for their family.

Those two barriers have been identified in the research regarding accessing health care. When it comes to nutrition, there is an additional barrier stemming from traditional gender roles. Food and cooking has traditionally been a woman’s responsibility.

So, there are three barriers working against men taking action on their eating habits!

Change Isn’t Equal

In my personal experience, I’m seeing that things are changing. Men are starting to overcome these barriers and seek help for their eating habits. Yay! That’s the excellent news.

The bad news is that it’s not changing across-the-board. In my experience, it’s changing amongst professionals and those in the knowledge economy. What you may call white-collar jobs. Professional men are taking action regarding their health, incorporating healthy eating habits. In my experience it’s changing more slowly amongst the trades, construction, and manufacturing sectors. What you might call the blue-collar workforce. I.e. those sectors that are typically male-dominated.

I even seen this difference within the same company. The owners and management staff have healthy lifestyles. Whereas the on-the-tools workers have unhealthy eating habits.

Why Our Services Meet Men’s Needs

Because of traditional male gender roles, men often don’t want to talk with their friends and co-workers about their bodies and health. Our services are a good match for men’s needs because our services are private. We work one-to-one with you in the comfort of your own home/ office/ vehicle. No group sharing. No being seen in a crowded waiting room where you could be spotted by people who know you.

Also, we have appointments on evenings and weekends in addition to weekdays. So whether you work 9am-5pm, 7am-3pm, 7pm – 7am, etc, we have appointment times that are convenient. You don’t need to choose between taking care of your health or providing for your family.

Next Actions

Are you an employer who wants to help the men on your team overcome barriers to their health and performance? Book a call with me to discuss our workplace one-to-one nutrition counselling packages: Workplace Nutrition https://kristenyarkernutrition.practicebetter.io/#/5f160bb22a9c240758b3e95e/bookings?s=6366d2f48236b867e4a30a65&step=date

Looking for nutrition services for yourself: Book a free information call and I’ll match you with the best-fit dietitian on our team: calendly.com/kristenyarker

Looking to point the men in your life towards a free resource: https://dontchangemuch.ca/ is evidence-based and good.

Photo by Christopher Burns on Unsplash

References

Canadian Men’s Health Foundation: https://menshealthfoundation.ca/

Heart and Stroke Foundation: https://www.heartandstroke.ca/heart-disease/risk-and-prevention

https://www.healthpolicypartnership.com/itll-get-better-on-its-own-men-and-their-resistance-to-seeing-a-doctor/

https://info.primarycare.hms.harvard.edu/review/men-primary-care

Diet Quality in Canada. 2009.

Low Sugar Hot Cocoa (Vegan Option)

Makes 1 mug 

I’ve been sharing this recipe with a lot of clients lately and they’ve found it the perfect warm, comforting solution. So, I wanted to share it with you. This recipe is so simple that it barely qualifies as a recipe. But I wanted to share it because it’s a great way to satisfy a sugar craving with barely any sugar. It makes a hot cocoa that my fellow dark chocolate lovers will enjoy.

Use this as a technique more than a recipe. Adjust it to suit your tastes. For example, make it vegan by using a plant-based milk alternative and maple syrup. Want a stronger chocolatey flavour? Use more cocoa powder (or do the opposite if you want it weaker). Like orange chocolate? Try adding a drop or two of orange blossom water. Want to get the anti-inflammatory properties of turmeric that made golden milk so popular a number of years back? Add some, along with the black pepper to activate the anti-inflammatory compounds. For the photos, we jazzed it up with some whipped cream and some chocolate shavings.  

Low Sugar Hot Cocoa Ingredients

1 mug milk of your choice (dairy, oat, soy, etc)

Scant 1 tablespoon cocoa powder

½ teaspoon sugar (or sweetener of your choice)

Options:

2 drops orange blossom water

1/8 teaspoon turmeric powder and a small pinch of black pepper

Top with whipped cream or non-dairy whipped topping 

Low Sugar Hot Cocoa Directions

1. In a small saucepan on medium heat, add the milk, cocoa powder, sugar, and other optional ingredients.

2. Warm, stirring frequently, until steam rises from the saucepan.

3. Enjoy!

Looking for something cold and chocolatey and low added sugar? Check out this super simple recipe for chocolate banana popsicles

Photo credit: Olivia Dodsworth

Is Your Workplace Weight Loss Challenge Causing More Harm than Good?

It’s the time of year for weight loss. Social media feeds are full of diets and 30-Day Challenges. Gyms are bursting at the seams. Many organizations are running New Year’s weight loss challenges. With weekly weigh-ins and prizes for those who lose the most weight. In this article I share why despite these organizations’ good intentions, weight loss challenges have a negative impact on health, and perhaps employee morale.

Many workplace weight loss challenges are inspired by the Biggest Loser reality TV show that started in 2004 and ran for 17 years. It made for popular TV. But is it really how best to lose weight? Not according to the scientific literature.

Impact of The Biggest Loser on Metabolism

A research study followed-up with 14 Biggest Loser contestants 6 years after they participated in the show. One participant had lost weight since the show. Five stayed at a similar weight. The remainder gained a significant amount of weight (average of 90lbs). The weight regained was fat (not muscle). What’s more important than the weight regain is the long-term impact on metabolism that participants experienced. Six years after participating on the show, participants’ resting metabolic rate was 704 ± 427 kcal/day lower (that includes both people who kept the weight off and those who regained the weight). That means that their metabolism had slowed down by 700 calories per day. In other words, they need to eat 700 calories per day less than a parson of the same weight in order to maintain their current weight. 700 calories is a lot – we’re talking a whole meal. While this is a small study, it showcases what other research has found regarding the impact on metabolism from strict calorie restriction. Since the Biggest Loser TV show has had such an impact on our culture, as the inspiration for these types of workplace “wellness” programs, I want to highlight its long-term, negative impact on the participants. Why it’s not something that you want to use as inspiration.  

Most People Regain Weight

Unfortunately, The Biggest Loser participants’ experiences aren’t unique. Their experience of regaining the weight is typical for people who go on diets/ short-term programs. Research shows that only 20% of people who initially lose 10% of their body weight, maintain that weight loss 1 year later. Only 20%! And, we’re only talking about a 10% weight loss which isn’t even all that dramatic. Definitely not Biggest Loser style. For example, if you weigh 250lbs, we’re talking losing 25lbs. Now imagine that your doctor recommended that you start taking a medication. But that the medication has an 80% chance that it won’t have any impact on your health condition that you’re looking to treat. And, if you happen to be a part of the lucky 20%, it will only have a small positive impact. Oh, and don’t forget, whether you end up being in the 80% majority or the 20% minority, the medication has life-long, life-changing, negative side-effects. If I was a betting woman, I’d bet that you’d question whether there was a more effective option.

Anti-DEI

Another problem with workplace weight loss challenges is that they assume that all participants have an equal chance of winning. This just isn’t true. For decades, the scientific literature has shown that weight isn’t as simple as calories in and calories out. In contrast, to quote from Obesity Canada “obesity is a chronic disease caused by the complex interplay of genetic, metabolic, behavioural, and environmental factors”. In other words, it’s simply not fair to pit the single, 25 year old guy with no kids against the 51 year old, post-menopausal, single mother, who had her “thrifty gene” turned on because her grandmother experienced famine. To speak frankly, in our current world where there’s an acknowledgement of the lack of even playing fields for people and focus on diversity, equality, and inclusivity, I’m shocked that these weight loss challenges continue.

Ignoring DEI. Setting people up to fail. Contributing to long-term, negative physical health impacts. I don’t think that it’s a stretch that this well-meaning employee “wellness” event has a negative impact on employee morale.  

What to To Instead of Workplace Weight Loss Competitions

So, what’s the alternative? Do nothing? In short, no. I recommend taking inspiration from established best practices and clinical practice guidelines. Current clinical practice guidelines for obesity have taken the emphasis off of weight loss as the primary measure of success. The focus now is on individualized solutions and helping people adopt long-term, healthy habits. Instead of employee weight loss competitions, create wellness programming that supports healthy habit formation. And, provide one-to-one nutrition counselling to ensure that the changes that employees are making actually support their health.

 Are you responsible for workplace wellness programming at your organization? Use this link to book a consult call with me to explore whether your workplace wellness program is up-to-date with the current scientific evidence for what promotes health. Or, let your workplace wellness committee know about us.

Photo credit: I. Yunmai on Unsplash

Workplace Weight Loss Challenge References

Fothergill et al. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Energy Expenditure and Weight Control. 2016.

Wing and Phelan. Long-term weight loss maintenance. American Journal of Clinical Nutrition. 2005.

Obesity Canada. Canadian Adult Obesity Clinical Practice Guidelines. Medical Nutrition Therapy Chapter. Updated 2022.

Hassapidou et al. European Association for the Study of Obesity Position Statement on Medical Nutrition Therapy for the Management of Overweight and Obesity in Adults Developed in Collaboration with the European Federation of the Associations of Dietitians.Obesity Facts.2022.

Vegan Chili

In my opinion, everyone should have a great chili recipe in their repertoire. As my Grandmother would say, It’s the perfect cold day “stick to your ribs” food. Chili is also a filling and delicious way to incorporate more plant-based foods and beans/lentils into your eating habits.

This chili, that fantastic dietetic student Olivia has created, takes a twist with coconut milk. Thank you Olivia!

Vegan Chili Ingredients

1 tbsp olive oil

1 white onion (chopped)

3 garlic cloves (minced)

2 stalks celery (chopped)

1 bell pepper (chopped)

½  jalapeno pepper

19 oz can chickpeas

14oz can kidney beans

14 oz can lentils

14oz canned tomatoes

¾ cup coconut milk

1 cup veggie broth

1 tsp cumin

1 tsp dried oregano

1 tsp paprika

cilantro (optional)

avocado (optional)

toast for dipping (optional)

Vegan Chili Directions

1. Chop the onion, garlic, celery, bell pepper, and jalapeno pepper.

2. Heat the olive oil in a large saucepan on medium heat.

3. Add the garlic and onion. Sautee for 5 minutes.

4. Add the celery, bell pepper, and jalapeno pepper. Sautee for another 5 minutes.

5. Add the beans, lentils, tomatoes, vegetable broth, and spices. Simmer for at least 30 minutes.

6. Add the coconut milk and stir.

7. Optional: Top with cilantro and avocado.

8. Optional: Serve with a slice of sourdough toast.

9. Enjoy!

Recipe and photo credit: Olivia Dodsworth.

Women Leaders are Burning Out. Nutrition Can Help.

Women leaders are leaving their organizations in the highest rates in years. Why? Because they’re burnt out. The good news is that nutrition can help prevent this outcome.

Why are women leaders burning out? They take on unrecognized work to support their team members’ well-being. On top of that, women at all levels are far more likely than men to be responsible for most, or all, of their family’s housework and caregiving. Not surprisingly, they burn out.

That’s one of the findings from the 2022 Women in the Workplace study by McKinsey and Company – the largest study to date of women in corporate America. And while, yes, that’s a US study, it’s reasonable to assume that the situation is similar here in Canada.

3 Years of High Stress

Does it feel familiar? If I was a betting woman, I’d bet that you answered “yes”.

It’s certainly what we’ve seen when working with our clients. And, the dial on this extra stress has been cranked up since the pandemic started in March 2020. That’s almost 3 years of sky-high stress!

Sky-high expectations, both on the work-front and on the home-front. It’s no wonder that we’ve been seeing clients turn to stress eating as a relief valve. Digestive symptoms have worsened. Exercise has fallen so far down the mile-long to-do list that it almost never happens. Cholesterol, triglycerides, blood sugar, and blood pressure are rising.

Nutrition Can Help

It’s obvious that change is needed. And yes, nutrition can be a part of the solution. Restrictive diets and 30-day challenges offer seductive, short-term, quick fixes. And while it’s human to be drawn into doing them, the wiser part of us knows that a more practical, long-term solution is the smart answer.  

The answer, in our team’s experience, is to create practical, small changes that you can maintain. While not as sexy as the “before” and “after” photos of those diets and challenges, they create real change. Change in energy levels, change in digestive symptoms, change in focus, change in blood test results, and help in backing away from burn out. Which, in my opinion, is much sexier than another time around what I call the diet-guilt cycle. 

And research supports this too. Studies show positive health outcomes from small, sustained eating changes that result in 5-10% weight loss (even no change in weight). So much so that the newly released (December 15, 2022) position statement on the management of overweight and obesity by the European Association for the Study of Obesity states that nutrition interventions should be personalized, incorporate long-term habits, and created with help from dietitians.  

Further, through our experience with busy, working women, we know that your commitments aren’t stopping any time soon. We need to create practical ways to put your needs back on the table. Not expect you to drop everything in order to put intensive time into dramatic diet changes. Because that’s another problem with diets and short-term challenges. They only consider your needs, as if you only have your needs to consider. Ha, that’s laughable! More likely, as the US workforce study shows, you’re the glue that’s keeping your family together and your work team functioning, never mind your volunteer committees, etc.

So, what are some of the practical solutions that we create for people? I’ll share a couple of them here. Maybe they’ll be a fit for you too.

• Pack Your Lunch When Working From Home: Do you work from home and find that you either skip lunch, or you end up grazing all day? I’ve found that 3 steps of 1) thinking of what to eat, 2) making it, and 3) eating it, can get in the way of eating a healthy lunch. A strategy that’s been successful for a number of clients has been to pack a lunch for yourself when you’re packing your kids’ lunches. That way, the steps of 1) thinking about and 2) making lunch have been moved away from lunchtime. Now all you need to do is take your packed lunch out of the fridge and eat it. While it seems silly, this can remove enough barriers that you actually eat the healthy lunch that you want to eat.

• Have Compromise Meals: Often I see clients who want to eat healthy dinners, but feel that with their picky kiddos, they’re left with only 2 solutions: 1) either eat kid food; or 2) make 2 meals every night. Sound familiar? The answer is in the middle ground. To quote my past mentor Ellyn Satter, when it comes to making family meals “consider, don’t cater, to kids”. What does this look like? Make the dishes that you want to eat. And, include some components of the meal that your kids will eat. For example, make that lentil-vegetable stew that you love and serve it with rice and cut-up fruit or raw veggies on the side. Sure, the kids may only eat rice and fruit/ raw veggies for dinner. Simply serve your kids protein foods at other meals or snacks in the day so that their nutrition needs are met. And, you get to eat your stew that you both enjoy and that meets your nutrition needs.  

Looking for more individualized support? Use this link to book a (free) information call and I’ll match you with the best-fit dietitian on our team.

Also, I’ve been working behind-the-scenes to create a new service package for organizations to support team leaders/managers’ productivity. Tell your HR manager and have them use this link to book a phone call with me. Then I can what’s going on in your organization and they can hear about the service. That way they will have everything they need to make the right decision for your organization

References

https://www.karger.com/Article/Pdf/528083

https://www.mckinsey.com/featured-insights/diversity-and-inclusion/women-in-the-workplace

Photo by LinkedIn Sales Solutions on Unsplash

Vegan "Butter Chicken" (Without the Butter or the Chicken)

This is a warm, comforting dish - perfect for dark, cold nights. Don’t be confused by the recipe’s name. It’s vegan - i.e. there’s no butter, chicken, or cream. In this recipe, we’re using tofu instead of the chicken, olive oil instead of the butter, and cashews instead of the cream. But, butter chicken’s flavour profile is the inspiration for this dish so we wanted to keep the name so you would know what to expect.

FODMAP rating: High FODMAP

Vegan Butter Chicken Ingredients

 ½ cup raw cashews

½ cup vegetable broth

½ cup water

¼ cup tomato paste

1 tbsp olive oil

1-inch fresh ginger

3 garlic cloves

1 medium white onion

1 tsp turmeric powder

½ tsp cumin

1 tsp paprika

1 tsp garam masala

1 tbsp chili flakes (optional)

1 tbsp maple syrup

Salt and pepper to taste

 1 cup raw brown rice

2 cups water

¼ cup cilantro for garnish

 1 block of extra firm tofu (this is crucial to get that chicken texture)

Half head of cauliflower

Vegan Butter Chicken Directions

1. Soak cashews in warm water for one hour to soften. Blend to form a cashew cream.

2. Preheat oven to 425 degrees F.

3. Press the tofu with a paper towel to release the water.

4. Cut the tofu into bite-size pieces. Toss it in a large bowl with olive oil, salt, and pepper. Place the tofu on a baking sheet.

5. Wash and cut the cauliflower into bite-size pieces. Toss in a large bowl with olive oil, salt, and pepper. Place on the baking sheet with the tofu and bake for 20-30 minutes, flipping halfway through.

6. In a small pot, combine 1 cup of brown rice with 2 cups of water. Bring to a boil, then cover and reduce the heat to low until all the water evaporates.

7. Finely chop the garlic, onion, and ginger.

8. In a large saucepan or Dutch oven, heat the olive oil on medium heat. Sautee the onion, garlic, and ginger (about 5 minutes). Add the seasonings.

9. Add the tomato paste, cashew cream, and vegetable broth while stirring constantly to prevent sticking to the bottom of the saucepan (and burning).

10. Add the roasted tofu and cauliflower. Simmer for 10 minutes then taste, adding more salt and pepper if needed.

11. Serve over brown rice and garnish with cilantro.

 Enjoy!

Looking for more plant-based recipes? Check out Zucchini and Sundried Tomato Tempeh Pasta.

Recipe and photo credit: Olivia Dodsworth. Thank you Olivia!

Harvest Quinoa Salad

Harvest Quinoa Salad Ingredients

1 large sweet potato, diced (peel on)

½ tbsp olive oil

Salt and pepper to taste

1/2 cup raw quinoa

1 cup water

2 cups chopped kale (stem removed)

1 large apple or pear, diced (peel on)

¼ cup thinly sliced red onion 

¼ cup dried cranberries

¼ cup pumpkin seeds

1/3 cup feta cheese or goat cheese (or vegan cheese)

 

Harvest Quinoa Salad Dressing Ingredients

3 tbsp olive oil

2 ½ tbsp apple cider vinegar

1 ½ tsp Dijon mustard

¾ tsp honey (use maple syrup for a vegan option)

1 garlic clove

Salt and pepper to taste

Harvest Quinoa Salad Directions

1. Preheat the oven to 425 degrees F.

2. Combine 1/2 cup quinoa and 1 cup of water in a small pot and bring to a boil. Once boiled, reduce heat and cover until all the water is evaporated. Approximately 15 minutes. Allow to cool.

3. Meanwhile, dice the sweet potato and place in a medium bowl.

4. Toss the sweet potato with the olive oil and season with salt and pepper. Roast on a baking sheet for 30 minutes, flipping halfway. Allow to cool.

5. Wash and chop the kale, apple/pear, and onion. Add to a large bowl with the cranberries, pumpkin seeds, and cheese. Once the sweet potato and quinoa are cooled, add them in as well.

6. For the dressing, blend all ingredients until smooth and pour over the salad.

Enjoy!

Recipe and photo by Olivia Dodsworth. Thank you Olivia! 

Click here for another delicious salad that includes kale and yams/ sweet potato.

Pumpkin Spice Breakfast Bar (Nut Free)

This recipe is perfect for busy fall mornings when you don’t have time to cook breakfast in the morning. It’s packed with nutrients, providing energy to get through the morning.

Pumpkin Spice Breakfast Bar Ingredients

2 ½ cups rolled oats

1 cup plant-based milk

½ cup natural maple syrup

½ cup pumpkin puree

¼ cup coconut oil

1 egg

1 tsp vanilla

1 tsp pumpkin spice (or cinnamon)

1.5 tbsp chia seeds

½ tsp baking soda

½ tsp baking powder

Pinch of salt

½ cup pumpkin seeds

Pumpkin Spice Bar Directions

1. Preheat the oven to 350 degrees Fahrenheit

2. Add 1 cup of the oats to a blender and blend until a flour is formed. Set aside.

3. Whisk together the milk, maple syrup, pumpkin puree, coconut oil, egg, and vanilla in a large bowl. Add the oat flour, remaining oats, chia seeds, baking powder, baking soda, pumpkin spice, and salt. Fold in ¼ cup of the pumpkin seeds.

4. Pour the batter into a prepared 8x8 baking pan. Top with the remaining pumpkin seeds..

5. Bake for 35 minutes.

6. Allow to cool, then serve as a bar.

Lunch Box Mango Chutney Chickpea Salad

This plant-based lunchbox is full of flavours that both kids and adults will love. If you’ve got someone who is less than enthusiastic for eating pulses (i.e. beans, lentils, chickpeas) and/or leafy greens, give these recipes a try. They’re fantastic entryway recipes for people who think that they don’t like these nutritious foods.

It can be made both vegan and gluten-free. It’s also peanut-free and nut-free.

What’s in this lunch box:

• Mango Chutney Chickpea Salad

• Whole wheat naan (sub a gluten-free flatbread of your choice)

• Baked Kale Chips

• Mixed berries

• Greek yogurt (for dipping the berries) Sub with a plant-based yogurt alternative for a vegan option.

Kids under 5 years: Mash the chickpeas before serving. Whole chickpeas can be a choking risk.

Enjoy!

Mango Chutney Chickpea Salad

A delicious alternative way to enjoy this recipe is to mash the chickpeas for a more chicken-salad or tuna-salad type experience. It also reduces the choking risk for kids under 5 years.

Mango Chutney Chickpea Salad Ingredients

¼ cup chopped celery

¼ cup chopped red bell pepper

¼ cup cilantro

1 can chickpeas (14-16 ounces)

2 tbsp mango chutney

1 tbsp mayonnaise/vegan mayo

1 tsp curry powder

Salt and pepper to taste

 Mango Chutney Chickpea Salad Directions

1. Drain and rinse the chickpeas.

2. Optional: In a large bowl: Mash the chickpeas.

3. Combine all the ingredients in a large bowl. Stir to combine.

4. Optional: Garnish with extra cilantro for presentation.

5. Enjoy!

Baked Kale Chips Ingredients

1 bunch of kale

1 tbsp olive oil

1 tsp garlic powder

Salt and pepper to taste

Baked Kale Chips Directions

1. Preheat oven to 325 degrees F.

2. Wash kale and allow it to dry completely (we don’t want steamed kale).

3. Massage the olive oil into the kale with your hands. Season with garlic powder, salt & pepper.

4. Spread the kale out on a cookie sheet and bake for 20-25 mins (until crispy). Watch closely the last 18-25 minutes as the kale goes from crispy to burnt very quickly.

5. Enjoy!

For another amazing Lunch Box recipe, check out: Black Bean Burrito with Pico De Gallo and Banana Chocolate Cookies

Photo and recipe credit: Olivia Dodsworth

Chocolate Banana Ice Pops

This recipe is perfect for satisfying your sweet tooth or for cooling down on a summer day. It can be modified to your liking! If you like more chocolatey, you can add a bit more cocoa powder. If you like sweeter, you can add a bit more maple syrup. This recipe will also work with any plant-based milk!

Ingredients:

• 2 bananas

• 3 Tablespoons almond butter

• ¼ cup chocolate oat milk or plant-based milk of choice (doesn’t need to be chocolate)

• 1 tablespoon cocoa powder

• 1-2 tablespoons maple syrup (by preference)

Directions:

• Combine ingredients in a blender and blend until smooth.

• Pour into popsicle moulds and freeze for 6-8 hours (makes 4-5 ice pops).

• Enjoy!

Note: This recipe uses Earth’s Own chocolate oat milk.

Recipe and photo credit: Olivia Dodsworth