Most people associate healthy eating or dieting as many would say, as RESTRICTIVE.  The secret to making the transition from poor eating habits to good ones is simple…..believe that the changes you are making are not restricting you from the foods you love, but simply an adjustment to your way your choosing, preparing and eating the food.  Don’t get me wrong, I do love a good juicy cheeseburger with fries, so if I plan it right, select the right ingredients and prepare it myself, I can trust that the burger will be healthy and guilt free.   


Most people, when faced with the reality of having to make changes to their lifestyle in order to save and improve their quality of life, often see it as a form of deprivation.  “OMG, my life’s over…why bother….I have to eat cardboard for the rest of my life”…. Are common comments I hear from clients.  Everyone deserves great health, so if you were faced with the decision of having to change your lifestyle in order to save your life, would you not do it in a heartbeat??  It’s easy to say yes, however the stigma of healthy food being bland and the reality of never having to eat your favourite junk food is too powerful to win the battle for most.  

My challenge to you is this:  Don’t restrict yourself from foods that are causing some of your health issues and weight gain.  Evaluate and plan how you can modify the dish by changing the ingredients and preparing them yourself in a way that will taste great and be kind to your body.  Makeover the foods you love.  Commit to one simple recipe per week.  Ask questions and don’t be afraid to try something new.  Food shouldn’t be scary…. but it’s scary to see how it can ruin your health in no time.  

A simple and straightforward read that I recommend is “Food Rules” by Michael Pollan.  It’s a small pocket sized book with around 130 pages.  Quick, easy & just plain good sense!


Michael Pollan & Bruce Sweeney at the 2011 Annual Health & Nutrition Conference in San Francisco

Remember, planning is the key to achieve the results you want.  Without a plan, you plan to fail….

There are 60 days before December 24th!!!!  The countdown to the holiday frenzy is just around the corner, and it’s a perfect time to put your planning into practice.  

This year, why not make-over your favourite holiday recipes.  Check with your local SFL clinic for help in adjusting your recipes so they’ll be less naughty on your waistline and nice to your heart.


Bruce Sweeney, SFL Founder & Foodaholic

 
Recipe – Healthy Game Day Snack


Crispy Roasted Chickpeas (Garbanzo Beans)

Ingredients:
  • 2 - 15-ounce cans garbanzo beans
  • 1 1/2 tablespoons olive oil
  • Salt
  • Spice blend of your choice (garlic powder, chili powder, cayenne, cumin….)

Suggestion: 
Indian spice – 2 tsp curry powder, ½ tsp ground ginger, ¼ tsp gram masala


Directions:
  1. Preheat oven to 400F.
  2. Drain the can of garbanzo beans in a strainer and rinse with water for a few seconds to clean off the beans. Shake and tap the strainer to rid of excess water. Lay paper towel on a baking sheet, and spread the beans over. Use another paper towel to gently press and absorb the water on the beans. Roll the beans around with the paper towel to also remove the thin skin from any of the beans. Discard the skins and the paper towels. Make sure the beans are dry, otherwise they won’t crisp up in the cooking process.
  3. Drizzle the olive oil over the beans and use your hands or a spatula to toss around and coat. Then add your favorite spice blends and cover thoroughly.  Roast for 35-45 minutes until the beans are a deep golden brown and crunchy. Make sure that the beans do not burn.

Enjoy!!



   

By Keith McHugh, SFL Quispamsis

What can be a dangerous "trigger" for many of us and can drag on much longer than Thanksgiving… HALLOWEEN!!!! Let's be honest, whether you like the salty crunch or you have a sweet tooth like myself, who can stop with just one little treat! If you are one of those people who can't stop once they start, here are a few tips that will help dump that guilt and keep you on track this year.

  • If you haven't picked up your candy yet then GREAT! Wait until the day of Halloween and keep it OUT of the house.
  • If you already bought it, try NOT to open it and hide it away. "out of sight - out of mind"
  • We tend to buy the items WE love so buy things that you do NOT like.
  • If you know the approximate number of kids that visit your scary home, buy for that number of kids… NOT for hundreds.
  • Go a step further and try something different this year. You can pick up some fun and cheap things like: play dough, cool Halloween pencils, stickers, bouncy balls, popcorn, raisins, granola bars and so on. The glowing bouncy balls were a big hit at our house last year!
  • See if you can find healthier alternatives/treats like dark chocolate and so on, if these exist??
  • If you still have lots of "dangerous" goods lurking around then start handing out MORE candy at the end of the night. When that creepy teenager shows up around 9pm, just give them the remaining bowl. I know it's a hard thing to do but at least they won't toilet paper your house
  • If that didn't work and you can't stop eating it, throw it out or take the leftovers to work and get rid of it.
  • Have great tasting dips and food for your Halloween party. Guacamole, hummus, bean dip, salsa, homemade meatballs, shrimp trays, and so on.. PLAN for your party! Ask your SFL consultant for party recipes.


Regardless of what you decide to buy this year and how much is left over, your kids are going to bring home the "mega load" with all your favourites at the end of the night! Sometimes you just can't win.. LOL You may need a little extra willpower!

Anyway, If you are like me and have a hard time with the term moderation with certain things, I hope some of these tips above will help you this year. Just try to do a little better than last year, and PLAN for success !
Have a FUN and scary season!

Keith
 
Real People. Real Results.



Every time I went to my doctor he would ask me the same question, ”What’s with the weight?”.  He wasn’t asking in a judgmental or mean way, just inquisitive.  I was huffing, puffing, sweating, and cranky no matter what I was doing.  So what was with the weight?  There was no snapping point. I just eventually got sick of it.  I got sick of feeling sick.  I decided I would like to live a longer, healthier life.  Now I can do the things healthy people take for granted like long hikes without losing my breath, comfortably sitting in an airplane seat, and shopping for clothes that will actually fit me.  I’m not going to say it was easy, but the payoff was more than worth the effort.

Jason Phillips, Saint John, NB