Brace yourself. You, your spouse, your teenage kids and every other Canadian with internet access are about to be hit by a tidal wave of weight loss ads, exercise plans, miracle diets and “New Year, new you” campaigns.
It’s a multi-billion-dollar industry designed to capitalize on post-holiday guilt and New Year’s resolutions.
The strategy is simple. They try to make you feel bad about having overindulged, promise a quick solution and then sell you a product or program they swear will get results.
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Quick fixes and fad diets aren’t new. They just resurface with a shiny new look every year. The problem is that, while they promise impressive results, they often leave you worse off than when you started.
Before you sign up, do research or talk to a doctor or registered dietitian for advice. Be extra cautious if the program you’re considering shows any of the following warning signs:
- It sounds too good to be true: It probably sounds too good to be true because it is. Real, lasting change requires effort and patience, not quick fixes.
- It cuts out entire food groups: Beware of diets that banish all carbs, fats or fruits. Your body thrives on a variety of nutrients from various food sources.
- It pushes “miracle” foods or supplements: Fat-burning drinks, metabolism boosters or appetite suppressing pills can be risky. They often lack scientific backing or have unclear long-term effects.
- It lacks solid evidence: If credible, peer-reviewed research doesn’t support the claims, think twice before jumping in. Anecdotal claims that “it worked for me” aren’t good enough.
- It requires you to buy their products: Plans that revolve around expensive branded items are likely more interested in profits than your health.
If your New Year’s resolutions do involve fitness or weight loss, you’re probably better to focus on the basics of what truly works: balance, moderation and small changes that build healthy, long-term habits.
If looking for a specific plan, consider diets that are widely supported by various health and nutrition organizations globally like the Mediterranean or DASH diets. Or consider some of the following ideas to support overall well-being:
• Switch to more whole foods: Load your plate with veggies, fruits, whole grains, lean proteins and healthy fats. These foods will fuel you, provide maximum nutrients and keep you feeling full.
• Diversify your proteins: Mix it up with beans, lentils, eggs, fish, lean meats and plant-based options. Canada’s farms provide plenty of affordable, protein-rich choices.
• Cut back on processed foods: Limit sugary drinks, salty snacks and pre-packaged meals. Create boundaries instead of outright bans. Enjoy these foods in moderation.
• Stay hydrated: Keep water handy and sip throughout the day. Make herbal teas or add lemon, cucumber or berries to your water for extra flavour.
• Plan your meals: A little prep goes a long way. Plan ahead to avoid last minute, less healthy choices.
• Practice mindful eating: Slow down and pay attention to hunger and fullness cues. Avoid distractions like phones or television while you eat.
• Set realistic goals: Focus on small, achievable changes like eating one more veggie per day, eating out two times less per month, swapping every third cup coffee for herbal tea, etc.
• Find support: Tag a friend, family member or dietitian who can help you stay accountable and motivated.
There may not be any quick shortcuts to long-term good health, but there is plenty of good food to enjoy. Here are some tasty home-cooked recipes with Prairie-grown staples to try.
Carrot, sweet potato and ginger soup
This vibrant and comforting soup featuring carrots, sweet potato, ginger and coconut milk is perfect for a week-night dinner or make-ahead lunch. It also freezes beautifully. Makes: Four to six servings
Ingredients
- 1 large sweet potato, peeled and diced (about 2 cups)
- 4 large carrots, peeled and chopped (about 3 cups)
- 1 tbsp canola oil for roasting
- 1 tbsp canola oil or butter for cooking
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, minced (or 1 tsp ground ginger)
- 1 tsp ground cumin
- 1 tsp turmeric (optional)
- 4 cups vegetable or chicken broth
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup coconut milk
- 1 tbsp lemon juice (adjust to taste)
Directions
Roasting the vegetables (optional)
Preheat oven to 400 F (200 C).
Toss sweet potatoes and carrots with 1 tbsp oil, pinch of salt and pepper. Spread evenly on a baking sheet.
Roast for 25-30 minutes, flipping halfway, until tender and slightly caramelized.
Making the soup
In large pot, heat oil or butter over medium heat.
Add onion and sauté three to four minutes until softened. Stir in garlic, ginger, cumin and turmeric, cooking for another minute until fragrant.
Add roasted or raw carrots and sweet potatoes to pot. Pour in broth, ensuring vegetables are covered.
Bring to boil and then reduce heat to low. Simmer for 10 minutes if using roasted vegetables or 40 minutes if vegetables are raw, until tender.
Use a blender to puree until smooth and creamy.
Stir in coconut milk. Taste and adjust seasoning as needed.
Serve, garnished with your choice of parsley, croutons, pumpkin seeds, etc.
Source: www.gettystewart.com
Pork and two-bean stir fry
Enjoy plant-based and animal-based protein together in this pork and bean stir fry. The green beans and red peppers add great colour. Try it with pinto beans, white kidney beans or black beans too. Makes: Four servings
Ingredients
- 1 lb (450 g) ground pork
- 1 1/2 cups green beans, cut to inch-large pieces
- 1 tbsp canola oil
- 3 cloves garlic, minced
- 2 tbsp ginger, grated
- 1 can (19 oz) red kidney beans, drained and rinsed
- 1 red bell pepper, cut to half-inch pieces
- 1 tbsp sesame seeds (garnish)
- 1 tbsp chopped green onions (garnish)
- Cooked rice, for serving
Sauce
- ¼ cup soy sauce
- 1 tbsp cornstarch
- 1 tbsp brown sugar
- 1/2 cup soup stock
- 1 tbsp hoisin sauce
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- ½ tsp hot pepper flakes
Directions
Heat large skillet or wok over medium-high heat. Add ground pork. Break apart and cook until browned and cooked through, about five to seven minutes. Remove and set aside.
Add frozen green beans and cook for three to five minutes until starting to blister.
Add canola oil and minced garlic and ginger and stir-fry for another one to two minutes until fragrant.
Stir in drained beans, sweet peppers and cooked pork. Stir to combine well and heat through.
In small bowl, whisk together soy sauce and cornstarch until dissolved. Add brown sugar, soup stock, hoisin sauce, rice vinegar, sesame oil and hot pepper flakes.
Pour sauce over pork and beans, stirring well to coat everything evenly. Cook for an additional two to three minutes until the sauce thickens and coats the ingredients.
Taste and adjust seasoning as needed. Serve over rice.
Source: Great Tastes of Manitoba, courtesy of the Manitoba Pulse and Soybean Growers
Easy no-bake energy bites
These delicious bites are loaded with whole grains, protein, healthy fats and dried fruit. A wholesome, sweet, satisfying boost of energy perfect for lunches, road trips or just to enjoy at home.
Makes: 10-12 bites
Ingredients
- 1/4 cup dried fruit (craisins, raisins, apricots, dates, etc.)
- 2 tbsp sunflower seeds, chopped
- 1 cup quick oats
- 1/2 cup peanut butter (or an alternative)
- 2 tbsp maple syrup or liquid honey
- 1 tbsp sweetened coconut flakes
- 2 tbsp ground flax seed
- 2 tbsp chocolate chips (optional)
- 1 tbsp water
Directions
Chop fruit and sunflower seeds coarsely.
Mix all ingredients in a medium mixing bowl.
Form into balls. If it isn’t sticking together, add a teaspoon of water at a time to the dough until it sticks.
Place in the fridge to set for about 30 minutes.
Source: Janine LaForte, RD RealLifeNutrition
