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What’s Lurking in your supplements

TITLE: What’s lurking in your supplements

At SFL, we teach you to eat read the ingredient list of the food products you are considering purchasing to ensure you are eating real food, not chemicals. The same thing goes for supplements. There are a lot of poor quality supplements on the market that have cheap and unnecessary ingredients added to them. This guide is meant to help you when choosing supplements you may need to take. Your supplements should be CLEAN, just like your food!

Table of ingredients to avoid in supplements:
Cellulose starch: Used as a filler, binder, and disintegrate. If made from corn, it will contain free glutamate (MSG).
Corn starch: If it’s not labeled organic, it is typically from GMO corn and can cause allergic reactions.
Microcrystalline cellulose: A cheap filler.
Methylparaben: A known carcinogen.
Silicone Dioxide: It is the main component of beach sand and used as a flow agent. It can hinder digestion and the absorption of other nutrients as well as deplete HCL.
Triethyl citrate: A plasterizer.
Titanium Dioxide: Used for color, toxic for the liver. Also used in paints, plastics, paper, inks, food, and cosmetics.
Propy-paraben: Part of the paraben family of preservatives. Parabens mimic estrogen and can be hormone disruptors.
Sodium metabisulfite: Preservative, a bleaching agent. It can irritate gastrointestinal system and the central nervous system.
Anything ending in –ose: This is sugar (cellulose, sucrose, dextrose, fructose, lactose) Also, corn syrup, corn sugar, HFCS.

Artificial sugars: Sucralose, aspartame, sorbitol.
Poor quality oils: Sunflower oil, palm kernel oil, soybean oil.
Food coloring: A few of the more common food coloring substances to look out for are FD&C Red No. 40 Aluminum Lake; FD&C Yellow No. 6 Lake; and FD&C Yellow No. 5 Lake (tartrazine).

Steps you can take:

  1. If you take vitamins, get them now and read the labels. Do you see any fillers or additives?
  2. Try to eat more foods that are rich in the vitamins you were previously taking.
  3. Opt for a whole food vitamin to supplement your extra nutritional needs.
  4. Discard any vitamins with fillers in them.

The difference between Resolutions & Goals

How many people make the resolution for weight loss each year and how many stick to it? The great thing about resolutions is that they can give you a fresh perspective: Out with the old, in with the new. Like a fresh start.

But the problem is that resolutions fade, and fade fast! Most resolutions are just goals anyways, drink more water, run a marathon, lose weight. SO if you are into resolutions setting, it may be more attainable to think of it as more of a goal. Here are things to keep in mind when setting goals/ resolutions:

  1. Make a plan for a path you need to follow to accomplish the goal. Create actionable steps to follow
  2. Establish times for checking your profess in your calendar system, whatever it is: a day planner, a phone or a hand written list.
  3. Take a look at all the factors that are keeping you from accomplishing your goal and develop a plan to overcome them!
  4. Think about SMART goals: Specific, Measurable, Attainable, Realistic, Time-Based.

Finally make sure you are specific. “Drink more water” is a great resolution but is very vague. While it’s a goal, it’s hard to visualize the steps to get there. And if that’s the case, it’s easier to forget about it.

 

Amy Langille

Amy Langille, Saint John, NB
My weight loss journey started last January 2014. That is when I realized my weight was up to 163 lbs and climbing. I felt unhealthy, tired, and uncomfortable in my own skin. My eating habits were bad and I was eating way too much sug-ar. I felt awful! I had to do something about it. Something different from what I was doing before, because it obviously wasn’t working. After speaking to a couple friends who have also been on the program with success I decided it was time for a change. A huge change! That is when I decided to join Simply For Life.

Since I started with SFL, I have lost a total of 30lbs. Al-though it wasn’t easy, I now know that with hard work and dedication it’s possible. Commitment is key! It’s about finding a balance and working at it every day. Setting small realistic goals and being kind to yourself. Expecting per-fection is setting you up for failure. If I have a bad day or a “Cheat” I just get right back on track and continue on. SFL is not a diet. It’s about education and change. They show you that healthy eating doesn’t have to be hard. There are
so many simple easy recipes, making it that much easier to stay focused. I have also learned how to balance both healthy eating and exercise. Personally I enjoy attending the fitness classes at GoodLife. The classes are motivating and so much fun! Finding something that I enjoy so much has made it easy to incorporate fitness into my daily routine.

My quality of life has improved greatly. I’m making healthier choices; I’m more comfortable with my body and full of en-ergy. SFL has giving me the tools and education to continue living a healthy happy life. The staff have all been so friendly and I am so fortunate to have Brandy as a consultant. She has a way of making you feel so comfortable during your visits. She is very patient, kind, encouraging and supportive. Without her knowledge and expertise’s I wouldn’t be where I am today! I am truly grateful! This is only the beginning for me. 2014 had a lot of ups and downs but now I feel ready and prepared to take on 2015. It truly is for “LIFE”.

Stop Cooking Diet Food

TITLE: Stop cooking diet food

Are you eating boneless skinless chicken and salad again?? Snooze! When making a lifestyle change, you need to enjoy the food you’re eating in order to be able to keep up with the changes long-term. If you don’t get enough variety you can easily start to fall into the “just another salad, ugh!” rut! We’ll share some our favorite ways to keep your meals feeling and tasting fresh, new and fun, to ensure you don’t get bored of your fresh, healthy meals. It is inevitable that there will be new recipes you try that you do not enjoy. Remember, this is part of the learning process and we’re here to help you find more and more recipes you’ll enjoy and look forward to eating!

Fat = Flavor
Are you eating egg whites, plain steamed vegetables with no butter or oil? People still don’t realize that they don’t need to be afraid of fat. Fat is a flavor carrier. Butter, bacon, and fatty meats, as long as they are grass-fed, are luxuries that standard “healthy” diets do not offer. Fat does not make you fat. What it does do, however, is make your real food diet far more delicious than any diet out there. It makes you feel satisfied and keeps you fuller longer. Pastured bacon and whole eggs beat an egg white omelette any day of the year.

Butter

Butter is ideal for cooking eggs and making pan sauces. Buy unsalted, grass-fed butter so that you can control the saltiness. Try making an herb or garlic butter and use it on top of your veggies.

Olive Oil

Oil Drizzle some olive oil onto your food at the end of the cooking process. Do not overheat it. Olive oil is perfect for drizzling over roasted vegetables or for making salad dressing. You can also use it to lightly cook spinach, as long as you keep the heat low.

Coconut Oil

This oil can handle high heat. Use coconut oil to sear meat, make curries, and pan fry salmon tor chicken.

Pastered Bacon

Pastured bacon makes everything better! Bake your bacon at 350° in a cast iron pan and then cook your meat or eggs in the fat. You can also use the bacon in salads, greens, or anything else.

Avocados

Avocados are creamy, rich, and satisfying. Eat them with your eggs in the morning or add them to your salads. Since hummus and dairy-based dips are out, guacamole is a great alternative.

Spice up your life

Adding a different fresh herb or spice to an old recipe can completely change a meal, as does just adding fresh herbs in the first place. A basic mixed greens salad or chopped salad will taste entirely different with some fresh basil, mint, cilantro, dill, parsley and so on. Don’t be scared to try a new herb. The same goes for new spices. Spice blends in particular can be an easy and great new addition to your culinary repertoire.

Salt & Pepper

The most important thing you can do to add flavor to your food is to properly use salt and pepper. Contrary to popular belief, you don’t need to be afraid of salt, especially if you aren’t eating any processed foods. Properly seasoned food doesn’t taste salty. It just tastes yummy. When using broths and butter, stick to the low-sodium varieties so you can control the flavor of your food.

Add Texture

Adding an element to your plate that breaks up the texture is another way to keep food interesting. If everything is soft, add something crispy / crunchy or vice versa. Instead of cooking two cups of broccoli with your salmon, have a cup of broccoli with a crunchy salad. Add a bit of cheese to your salad to make it more satisfying. Add crunchy nuts to a stir-fry or a salad. Try raw veggies with a bowl of chili to give you some much-needed crunch.

Increase Variety

Are you eating chicken and vegetables everyday? That’s going to get old real quick and we want you to enjoy your food so you can stick with it long term. If you are picky, encourage yourself to try new foods prepared different ways. Be open to new foods and you might surprise yourself!! Switching up your food regularly also exposes you to more nutrients to help your metabolism stay in fat burning mode.

Pucker up: Add some acid

Sometimes, food seems to just be “missing something.” A lot of times, it’s missing a squeeze of lemon or a splash of vinegar. Acid works a lot like salt in that it tends to bring out all the flavors of the food. Add some vinegar to your kale, for example, and you’ll be surprised at how much better it tastes.

Dressing, Sauces & Dips

This is an easy way to keep foods interesting and delicious! Add a fresh tasting dip, sauce or dressing to a vegetable based meal and you can transform the meal completely! Learning how to make new dressings, sauces and dips is one of the best ways to stay on path with a healthy lifestyle. They can be poured over salads, smothered over piping hot cooked veggies, eaten on their own as a snack or a soup, add bulk to any veggie meal, and make the same salad base taste completely different every time.

Switch up your veggies

Shake up the way you cut! If you always chop your vegetables into small cubes, try sticks, grating and shaving, or food process your veggies into a grain-like texture. Spiralize your zucchini, carrot, beetroot or sweet potato into “pasta” and either eat with a fresh veggie sauce or dip or toss into a salad with your other veg.

  • Roast or grill vegetables
  • Steam or boil with butter or olive oil, salt and pepper
  • Enjoy raw veggies alone on the side or with a healthy dip
  • Salads- change up your salads (Caesar, Greek, tossed, fruit salad, spinach, etc) so you don’t get bored.
  • Stir-fry-for a quick tasty side, add coconut oil, butter or olive oil to any veggies you have on hand and stir-fry them for about 5 minutes. Add salt and pepper to taste and any other spices you enjoy.

Eating an optimal diet should never be boring. Using the right ingredients and techniques will allow you to cook food that is both nutritious and tasty. Get on board the Simply For Life flavor train
and take your lifestyle change to a whole new, delicious level!

pasta 101

Italian Pasta: The Italians know that less is more! Italian dried pasta, it is made under rigid Government controls from hard durum-wheat flour, called semolina in English. Durum-wheat flour is higher in protein and better able to stand up to the rigors of pasta making and cooking than softer bread flour. In North America we overcook pasta, we serve it in immense portions, and we over-sauce it. In Europe, sauce is looked at as a condiment and is usually around ¼ cup serving. Cheese is freshly grated and about 1tsp is considered sufficient for most dishes. The portion of pasta is not a giant heaping plate of pasta. A typical portion of pasta is around 100 grams (3-1/2 ounces) or less of pasta per person (compared to 300-400g or more in North America). Italians don’t typically eat pasta as a main course, but as one course in a multi-course meal that includes antipasto, primo (first course), secondo (second course) — and contorno (or side) at the very least.
Ancient Whole Grain Pastas are grains that haven’t been hybridized over time and are more nutrient dense than the wheat that is produced today. Check the ingredient list for pasta that contains: farro, spelt, kamut, quinoa, amaranth, sorghum, chia, freekah, teff and millet.
Brown Rice Pasta: While not
necessarily any more nutritious than the other alternative pastas out there, brown rice pasta is an ideal way for people with severely restricted diets or food sensitivities to get their pasta. Brown rice pasta is free of both gluten and FODMAPs (fermentable
oligosaccharides, disaccharides, monosaccharides and polyols), mol ecules that can be poorly absorbed in people with irritable bowel syndrome.
Sprouted Grain Pastas: This pasta is hearty and definitely denser than most pastas available, but it has a good nutritional profile. Most sprouted grain pastas have wheat, but it’s not wheat flour – it’s the whole wheat kernel sprouted before processing, which increases the fiber and protein available and removes the phytic acid that makes wheat more digestible. The sprouting process also increases the beneficial enzymes, vitamin and mineral content. People who are gluten intolerant can sometimes enjoy this type of wheat without any issues because the increased enzymes metabolize the starch (gluten) in the wheat. Ezekiel Food for Life is a company that sells sprouted grain pasta and is available in some SFL Market clinics or health stores.
Supper Pasta Options on SFL Transition Phase
Zucchini Noodles can be made into noodles using a tool called a spiralizer. If you are trying to go grain-free or want a less heavy alternative to tradition al pasta, this is a fantastic way to get your pasta fix. You can eat the noodles raw or warmed slightly in a skillet with sauce. There are a lot of zucchini recipes available, even a Pad Thai one! Also, if you don’t want to use a spiralizer, you can cut the zucchini into thin slices like lasagna and bake them.

Spaghetti Squash Noodles are one of the most versatile pasta substitutes available. It has 1/4 of the calories of traditional pasta per cup and is lower in carbohydrate. There are a ton of ways to cook spaghetti squash and lots of delicious recipes online. A basic meat sauce is very good with spaghetti squash with a little fresh parmesan.
Kelp Noodles are a sea vegetable in the form of a noodle. Very low carb and gluten free, these can be eaten in a large portion without making you feel stuffed. These are best boiled to soften a little and added to stir-fries, soups or used in place of noodles for a Pad Thai recipe. Tomato sauce doesn’t work well with these.
NuPasta: A full plate of regular cooked pasta contains about 300 calories and 2g of dietary fibre, the same amount of NuPasta contains 25 calories and 6g of dietary fibre. It is also gluten free. NuPasta is made with the root of the konjac plant which is rich in dietary fibre and has no starch. The absence of starch is the reason why NuPasta is so low in calories.
Bean Pasta: A company by the name of Explore Asian makes the most delicious pasta using 100% mung beans. This pasta is extremely high in protein and fiber and gets you super full really quick. The noodles are a bit chewier than traditional pasta.

Nicole Toner

Nicole Toner, Woodstock NB
The scale slowly crept up more and more with each of my pregnancies. I started my journey with all my “comfy” clothes starting to feel tight. I drove by Simply For Life many times and read the signs but lacked the confidence to step up and try for fear I would fail. I reached my rock bottom and finally found the courage to step up and open the door. What I didn’t realize at that time was I was opening the door to a healthier me. A healthier life. Simply For Life.

Brent and Wendy always welcome me with smiling faces which immediately put me at ease. They both have been wonderful support systems with a wealth of knowledge. They always celebrated each little victory with me and helped to push me forward. During one of my most stressful times, when my child was preparing for surgery, they went above and beyond finding resources for me, giving me suggestions and ideas of how to manage my meals while in hospital, as well
as finding local SFL locations near the hospital where we would be. The support was amazing and really helped lower my stress so I could concentrate on my daughter.

Brent has taught me so much about nutrition and the quality of the food I put in my body-challenging my current food beliefs and making me question my choices. He
figured me

out quickly- he knew I was a perfectionist- if I couldn’t do it perfectly- I didn’t want to. I was afraid to try. I was afraid to fail. Brent knew just what to say to motivate me to push myself, to try, maybe I could do it. Just maybe.

After a few months into my program, I was given the option to participate in a mission- again I was nervous to join. Would I “measure up”? Could I be good enough? Brent read me like a book. He could see my hesitation. He knew I was afraid to fail. Brent made me step back and look at myself. Look at how far I had come, the goals I had already reached, and convinced me to TRY. HE was sure I could do it. He convinced me to keep going and reach higher and higher.

The mission- Nutrition, Mind and Body.
Body- as a physiotherapist, this was my comfort zone. I know this stuff I just had to put it into action. The mission just made me more accountable to myself and more importantly to someone else. That old competitive streak that use to give me drive was starting to come back! I CAN do this.
Nutrition- I had already learned so much, was there more? What I learned is there is ALWAYS more, and the more I learned the more I wanted to change, from de-stashing my cupboard to making my food come alive with my newly stocked spice rack! All things I often talked about doing but just never found the time… until my mission- I’ve got this! I CAN do this!
Mind- Wow- Had I really given much consideration to this before. We all have that voice inside our head that tells us you don’t deserve that, you can’t do that, don’t set your goal too high, you’ll never reach it-that’s normal right?? This challenge taught me how to “feed” my mind and guess what- the more I nourished my mind- the more positive that voice inside my head became- I CAN do this!

The Challenge made me step back and realize all I could accomplish-all I HAD accomplished. Week after week I met my challenge- I CAN do this! My self-doubt started to dissolve and my confidence grew. That little voice in my head was telling me you do deserve it! I AM doing this! My goals started becoming a reality. I was changing. My mind and body were changing. I was healthier. My lifestyle was healthier. Other people were starting to notice- you have changed- You are so happy! You look so well! Was it worth it to try? Was it worth risking failure? Beyond a doubt. And guess what- I DID it! I succeeded! I completed my Mission Impossible!