‘Crowd out’ unhealthy food choices
By Sarah Blackwell
Many people want to remove something from their diet because they know it is not good for them, but are not sure how to do it. In Fred’s case, it was a life or death situation because after his heart attack in 2011 he was told by many doctors to not eat certain foods. Doctors often make this recommendation, but don’t tell patients what they CAN eat.
You might try thinking of this as an opportunity for you to grow and become an improved version of yourself.
When I first started to drink green smoothies I did it because I knew it was only going to make me healthier, and I knew I wasn’t eating enough greens so I decided to mix it with fruit in my blender. It is not a death sentence to have to eat gluten-free, or to stop eating fried foods or sugar.
If you want to choose the best life for you and your family it is best to figure out what you can eat instead of focussing on what you can’t eat.
Fred explains his experience. “I found that when I stopped eating the greasy burgers and fries and started eating more fruits and veggies that I was pretty hungry still. Then Sarah said to just eat as much of those fruits and vegetables until I was full. So I did that, and it really helped my stomach adjust to the quantity of food and now my portions are not as large as they used to be, so naturally I lost weight.”
Fred’s explanation is an example of what the School of Integrative Nutrition refers to as “crowding out”. I’ve also tried this with the children and it has worked in reducing and eliminating certain foods in their diets. My kids loved to eat bread, cereal, bagels, scones, and all kinds of crackers and bars. I knew that I couldn’t just take it out of the cupboards all at once, so I did it slowly and replaced it with other foods.
For example, the pasta and rice at supper was replaced with whole-grain quinoa. Bread was replaced with flatbreads. Now, when my kids have an opportunity to eat bread it’s a treat because it’s not something they consume every day.
This approach can also be related to the diets of our ancestors. Their treats were probably things like blueberries and other wild berries, because they did not have this food over the cold winter months, so once summer came they ate a lot of it. A treat really is something that we don’t have often, but now treats are available at every corner store, making it harder for most people to choose healthier options.
So why not try to see what foods you can crowd out of your diet instead of telling yourself you “can’t” have it. Here is a list of foods that were crowded out of our family’s diet, and how we replaced them.
Peanut Butter – – – – – Almond Butter, sunflower seed butter, tahini
Jams and Jellies – – – — Chia seed jam, apple butter
Cookies – – – – – home-made cookies and muffins using whole flours, natural sweeteners and no oil
Bread, Bagels – – – – flatbreads, pita breads, reduced serving sizes, lettuce ‘wraps’
Processed Cereals – – – – – oatmeal, quinoa, smoothies, fruit bowls
Milk, Cheese, Yogurt – – – – – almond milk and other nut milk, hummus, frozen banana smoothies
Once you find a replacement for that food, you can start re-training your brain to go for the new food instead of the pattern you have been following for years. Instead of having cow’s milk in your oatmeal or cereal, try almond milk or other nut milk. You just have to set up a new pattern in your life, and your tastebuds will follow.
Go with the replacement for at least four weeks to set up a new habit in your life. Some foods take longer, but stick with it and don’t give up! It will get crowded out of your diet with the good stuff that will nourish you and keep you energized and feeling great.
Holistic Health coach Sarah Blackwell can be contacted at her website at www.SarahBlackwell.ca or on Facebook at facebook.com/sarahblackwellhealthcoach
Make seasonal treats without sugar
By Sarah Blackwell
Sugar is something that everyone wants to know how to reduce in their diet, and with the holiday season upon us it may be more challenging to avoid sugary treats. However, keep in mind your health goals and set yourself up for success by making your own treats available when you have a craving for sweets. This recipe will keep in the refrigerator for up to 3 days (if they last that long!)
Keep in mind it does take your tastebuds a little while to adjust, but probably not as long as it takes our minds to adjust. Your sweet tooth is just as much in your head as it is in your mouth. So be patient with yourself as you reduce the amount of refined sugar you eat. Over time you will notice that foods will start to taste differently as you reduce your intake of more refined, processed foods. As for changing your mindset, remind yourself of your goals and that your health matters to you and that you deserve good health. Showing yourself the same love and respect you do for others is important when changing the foods you eat.
Here is a recipe to get you started on stepping away from refined sweets. This recipe has the added superfood of hemp seeds which are a complete protein and have a well-balanced ratio of Omega-3 to Omega-6 essential fatty acids. Additionally, they are sweetened with medjool dates that are high in fibre, calcium, iron and potassium. This superfood makes a great snack and energizer – without refined sugar.
RAW Superfood Snowball Bites
1 cup raw almonds
6 Tbsp hemp seeds
8- 11 medjool dates
1 tsp vanilla extract or powder
1 tbsp ginger Christmas spice (a mix of ginger, cinnamon, nutmeg, cloves)
2 tbsp coconut oil
1 tbsp Ceylon cinnamon (or regular cinnamon)
2 tbsp maca root powder (optional)
Sprinkled with shredded coconut and/or Ceylon cinnamon
Instructions:
- 1. Place almonds and dates in a food processor and process until finely chopped;
- 2. Add remaining ingredients and process until mixed well;
- 3. Form into balls with a spoon or small scoop;
- 4. Roll in shredded coconut;
- 5. Keep refrigerated and enjoy!