A New Year, A New You? Well….

A new year? A new you? Well, probably not, but maybe!

Research shows that by February most people have reverted to their previous year’s behaviour and resolutions are long forgotten, if not the lingering feeling of defeat. Although one study showed that 19% of resolution-makers were successful in sticking to their resolution after 2 years.

So what makes some of us successful while others fail? It has to do with:

 READINESS, MOTIVATION and SELF-EFFICACY

The first stage in changing a bad habit to a good one is readiness. There is no point putting a resolution on your list if you aren’t ready to tackle it. This is why I ask my clients to fill out a Readiness for Change Questionnaire so that I can ascertain their level of commitment and motivation. Behavioural change does not happen in a day. Psychologist outline between 3-6 discrete stages of change. The simplified version is:

  • pre-contemplation
  • contemplation
  • action

You need to be at the action stage in order to write that resolution down for 2017.

Ask yourself: is this goal truly important to me? You can’t put a resolution on your list because your spouse, mother, children, co-workers want you to do it. It has to resonate with you. Motivation is key and you must value the outcome that you are seeking in order to effectively execute the change. Ask yourself, “on a scale of 1-10 how motivated am I to follow through with this resolution?” Write down the number.

Next, you need to have sufficient self-efficacy to follow through with your resolution. Self-efficacy is simply a belief in yourself that you can execute a task, or simply put “I got this”. In order for you to feel confident about your ability to follow-through, ensure the resolution is not too large or cumbersome. It should be realistic and achievable. Ask yourself, “on a scale of 1-10 how confident am I that I can execute this change in behaviour successfully.”

Your motivation and self-efficacy scores should both be at 7 or higher in order for you to have a realistic chance of following through with your resolution.

Finally, notice I am using resolution in the singular, focus on one behavioural change at a time. A list of 5 resolutions is unlikely to be attainable. Once you have changed behaviour for a number of months so that an old habit has become a new healthy habit, then you can consider resolution number 2 and go through the same steps.

Good luck, Happy New Year and don’t forget:

You got this!. Believe in yourself.

References

Bandura, A., & Locke, E.A. (2003). Negative self-efficacy and goals revisited. Journal of Applied Psychology, 88, 87-99.

Norcross, J.C., Mrykalo, M.S., & Blagys, M.D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397-405.

Norcross, J.C., Ratzin, A.C., & Payne, D. (1989). Ringing in the new year: The change processes and reported outcomes of resolutions. Addictive Behaviors, 14(2), 205-212.

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A Better Resolution

 

It’s the end of January when resolution-fatigue often sets in. Wine has reappeared on Monday nights; sweet treats have replaced apples as the afternoon snack; and the 10 day extreme detox didn’t get past day 3 when fatigue and a relentless headache set in.

Some well-intentioned resolutions are just too tough to stick to for the long haul. Ideally, resolutions should be specific, realistic, achievable and, I would add, worth it. They should add some value or benefit to your life.

January is a banger month for detoxes or cleanse programs. But be aware that any program that severely limits caloric intake for a prolonged period of time could end up backfiring. Your body will react by putting the breaks on your metabolism in an effort to conserve energy.

Eliminating entire food groups could also lead to gaping holes in your nutritional intake. In particular, restricting protein while simultaneously reducing calories can lead to the loss of lean muscle, not fat. Reducing muscle mass will further suppress your waning metabolism and when normal eating resumes, fat, not lean tissue, will be gained.

I understand the desire to clean up one’s eating after the excesses of the holidays; however, extreme measures are unnecessary. Reducing sugars, alcohol, refined flours and processed foods while increasing your consumption of whole, fibre-rich vegetables is a realistic and achievable way to start.

It turns out we need to heed this advice as only 40 per cent of Canadians are eating at least five daily servings of fruits and vegetables, which falls well short of Canada’s Food Guide recommendation of 7-10 servings.

Soup’s the Solution

An easy way to increase your consumption of these super-foods is to get your soup on! Soup is not a trend. It has never been out of food fashion and there are plenty of reasons why. Research has shown that regular soup eaters consume more vegetables, fibre, protein and a variety of vitamins and minerals than those who don’t eat soup.

It’s not just the nutrients in soup that makes it a great go-to choice for those with health-focussed resolutions. Studies show that soup-eaters weigh less, have smaller waists and consume fewer daily calories compared to those who avoid this wonderful, warm meal. Soup induces fullness more quickly than solid food and can help reduce hunger throughout the day.

What I personally like about soup is that it forces you to slow down, sit down and enjoy your meal mindfully. You can’t eat soup on the run, or if you do, you may only do so once. Ouch.

Homemade or Close-To-Home-Made

Not all soups are created equal. Most canned soups are loaded with sodium so it is always better to make your own. Alternatively, choose high-quality, fresh products with a short list of ingredients all of which you would find in your own refrigerator.

Adding wholesome vegetable and fibre-rich soup to your daily diet is a resolution that ticks all the boxes: it’s specific, realistic, utterly achievable and is, most definitely, worth it.

 

ROASTED CARROT & PARSNIP SOUP

INGREDIENTS

  • 1 pound carrots, peeled and cut into 1/2-inch rounds
  • ½ pound parsnips, peeled and cut into 1/2-inch rounds
  • 1 yellow onion, quartered
  • 3 tablespoons olive oil
  • Salt and freshly ground pepper to taste
  • 3-4 cups vegetable stock
  • Optional: cilantro

 

DIRECTIONS

  1. Preheat oven to 400° F.
  2. In a large roasting pan, combine the carrots, parsnips, onion, 3 tablespoons of the oil, salt and pepper. Spread the vegetables in an even layer and roast, stirring occasionally, until tender and golden brown, about 45 minutes.
  3. Transfer the vegetables to a blender and purée with 3 cups of vegetable stock.       Blend. Add more stock as needed to achieve the right consistency. Reheat in a pot over medium-low heat.
  4. Serve with a drizzle of good quality olive oil and sprinkle of cilantro

 

Resources:

Clegg ME1, Ranawana V, Shafat A, Henry CJ. Soups increase satiety through delayed gastric emptying yet increased glycaemic response. Eur J Clin Nutr. 2013 Jan;67(1):8-11. doi: 10.1038/ejcn.2012.152. Epub 2012 Oct 24.

Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007 Nov;49(3):626-34. Epub 2007 Apr 14.

Statistics Canada. Canadian Consumer Health Survey. Fruit and Vegetable Consumption. 2012. http://www.statcan.gc.ca/pub/82-625-x/2013001/article/11837-eng.htm

Zhu Y, Hollis JH. Soup consumption is associated with a reduced risk of overweight and obesity but not metabolic syndrome in US adults: NHANES 2003-2006. PLoS One. 2013 Sep 30;8(9):e75630. doi: 10.1371/journal.pone.0075630. eCollection 2013.

Zhu Y, Hollis JH. Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. Br J Nutr. 2014 Apr 28;111(8):1474-80. doi: 10.1017/S0007114513003954. Epub 2014 Jan 2.

 

 

 

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My Job? To Put Myself Out of a Job

pic me needs work

My goal is to put myself out of a job for every individual client. I want to empower my clients with knowledge, motivation and tools that they can use to move forward indefinitely with eating the right foods (most of the time), in the right amount, for the right reason. Simply put, to become and live as intuitive eaters.

One of the first things I tell my clients is that “I don’t do diets”. Diets are something you go on and then come off of – a recipe for disaster in my mind. I want each client to establish long-term changes in their eating habits and lifestyle that last a lifetime. There is no on again off again. This is life. Let’s get it right.

Many people suffer from some form of emotional eating. It doesn’t always relate to negative emotions either. Sure, stress, fatigue and anxiety can lead one to the Doritos, but so too can happiness, excitement, new love, and fun. We eat for many reasons, but really we should only eat for one. Any guesses? You got it: eat when you are hungry. Only. Period. Full Stop. The second half to that equation is: stop the moment you are satisfied. “Satisfied” means no longer hungry; not “stuffed to the gills”. Following these two simple maxims is the key to intuitive eating.

Overcoming emotional eating takes practice and perseverance. Recognition is the first step and then developing alternative coping skills away from food is essential. For some, it may require help in the form of professional counselling. However, for many, it can be achieved with a bit of motivation and a lot of mindfulness.

As we are approaching the holidays we will all be faced with multiple temptations throughout the day. Shortbread brought to work, cocktail party canapés, chocolate chocolate everywhere. Before you indulge, take a moment to ask yourself the following questions and guide yourself through the intuitive eating flow chart.

Intuitive eating chart_correctedIf you end up at “eat and enjoy without guilt” do so. However, keep in mind that one or two Purdy’s chocolate will satisfy that craving, but 10 will lead to remorse.

The question “will I be deprived if I don’t eat it?” is a key one. If you stop banning foods and give yourself permission to enjoy the odd treat, the answer to this question will become clear. A tray of store-bought Christmas cookies that has been sitting out on the kitchen table all day may elicit the answer “no, I will not be deprived if I don’t eat this”. However, you may choose to indulge in a piece of your grandma’s famous homemade fudge.

Santas Christmas Cookie Snack

Intuitive eating isn’t about throwing caution to the wind and eating anything you want, whenever you want. It involves mindful choices that allows you to find a balance between eating food you enjoy, when you are hungry, stopping when satisfied and then getting on with the rest of your life.

For more information or to kick-start your own path to intuitive eating contact me at haleybarton@nutritionsavvy.ca

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5 Slimming Summer Salads

Everyone wants to look their best in the summer. But how do you shed those extra pounds that snuck on since Christmas?

It can be hard reducing the amount of food we eat or changing our usual go-to choices.  But here is one quick tip that can help you along your way.

Fuel for the day, lighten at night.

You’ve heard the old adage: eat breakfast like a king, lunch like a prince and dinner like a pauper? It’s good advice, yet, culturally we tend to do the opposite. We need food to energize us through our busy day. But come evening time, activity levels reduce as we gear down for the night.

If you skip breakfast or eat small amounts through the day, your hunger will build and by the time 5pm rolls around, you are famished. You end up eating more than you would normally if you had a decent breakfast and lunch.

So start your day with a proper breakfast. Enjoy a lunch that satisfies you through the afternoon. If you are hungry at 4pm or so, have a healthy snack that will take the edge off your appetite. Prepare a lighter, vegetable-focussed dinner with a source of protein. When your plate is done, so are you. No second helpings.

Aim to eat about 3 hours before bed time so your body has a chance to digest your dinner and to reduce the chance of heart burn. Wake up hungry and ready to fuel for the next day.

Need some inspiration? Try these 5 Delicious Dinner Salads. One for each day of the work week.

For more info check out my segment on CTV Morning Live on Slimming Summer Salads:  http://bc.ctvnews.ca/recipes/five-healthy-summer-salads-1.2391902

Asian Shredded Chicken SaladIMG_5250

  • 3 ounces rotisserie chicken
  • 1 cup shredded napa cabbage
  • 1 carrot, grated
  • ½ red pepper julienned
  • small handful snow peas, cut on diagonal
  • cilantro – torn
  • 1 tablespoon black and white sesame seeds
  • 1 tablespoon slivered almonds

Dressing

  • 2 teaspoons rice vinegar
  • 2 teaspoon low-sodium soy sauce
  • 1 teaspoon dark sesame oil
  • ½ teaspoon honey

Combine all ingredients and toss with dressing. Can use pre-cut and washed broccoli slaw to save time! Serves 1.

Fava Bean & Asparagus SaladIMG_5249

  • ½ cup fava beans (about 10 pods), blanched for 1 minute and de-skinned
  • 5 asparagus spears
  • 2 cups arugula
  • 1 tablespoon torn fresh mint
  • 1 tablespoon shaved pecorino cheese
  • 1 egg

Dressing:

  • 1 tsp olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • Salt and pepper to taste

Prepare fava beans. Steam asparagus for 1 minute. In the meantime poach egg. Combine all ingredients for dressing and whisk together with a fork. Assemble salad by laying down arugula, top with asparagus, fava beans, mint and toss gently with lemon vinaigrette. Top with shaved pecorino cheese and poached egg. Season to taste with salt and pepper. Serves 1.

Grilled Prawns & Corn Summer SaladIMG_5247

  • 3-4 raw prawns, deveined, on skewer.
  • 1 tsp olive oil
  • 1 clove garlic minced
  • Juice of 1 lemon
  • 1 cob of corn
  • Small head of butter lettuce
  • Handful of grape tomatoes
  • 1/3 of an avocado

Lemon Vinaigrette (recipe above)

Preheat BBQ and place cob of corn on hot grill. Turn regularly so each side turns golden brown and caramelized. Remove from heat to cool. Combine olive oil, garlic and lemon juice and brush onto prawns. Place prawns on grill and cook about 3 minutes a side depending on size. Continue to brush with garlic marinade.

Assemble salad by laying down butter lettuce, chopped tomatoes and avocadoes. Cut kernels off the cob of corn and sprinkled on top of lettuce. Toss gently with lemon vinaigrette. Add cooked skewered prawns to top. Season to taste with salt and pepper. Serves 1.

 

Spelt Salad with Strawberries, Mint & FetaIMG_5246

  • ½ cup of pre-cooked spelt (option to use quinoa)
  • ½ cup sliced strawberries
  • 1 tablespoon torn mint
  • 2 radishes sliced
  • 1 ounce crumbled feta
  • 1 green onion, sliced
  • 2 cups spinach
  • Dressing: 2 teaspoons olive oil + drizzle (1 teaspoon or so) of balsamic vinegar

Combine first 6 ingredients and toss with ½ the amount of dressing. Assemble spinach on plate and place grain salad on top. Drizzle remaining dressing on top and season with salt and pepper to taste. Serves 1.

Thai Beef SaladIMG_5245

  • 3-4 ounce strip loin steak
  • 1 Thai chili, julienned
  • ¼ red onion, sliced
  • ½ cup cucumber, julienned
  • 2 cups spring mix lettuce
  • 1/3 cup grape tomatoes, sliced in half or quarters
  • 4 leafs Thai basil, torn
  • ¼ cup torn cilantro
  • 1 tablespoon

Dressing:

  • 2 tablespoons lime juice
  • 1 tablespoon Thai fish sauce
  • 2 teaspoons low sodium soy sauce
  • 1 teaspoon honey
  • 1 clove of garlic, minced

Grill steak on BBQ until cooked to your liking. Make dressing by combining all ingredients and whisking together. Assemble salad by laying down spring mix lettuce, toping with cucumbers, tomatoes and onions. Lay sliced steak on top and drizzle dressing over top. Garnish with Thai basil, cilantro and peanuts.  Serves 1.

Enjoy!

 

 

 

 

 

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