View Eating Differently
- Never say diet. Diets are something we begin and finish. We are only interested in lasting changes. Dieting causes your body to activate its “fat programs” in response to a perceived famine.
- Check out Dr. Joel Fuhrman's Aggregate Nutrient Density Index (ANDI). Kale and collards top the list. When you give your body the nutrition/fiber it needs, it is satisfied with less calories.
- See the film “Forks Over Knives.” Use what’s on your fork to help avoid going under the knife.
- Fill up on low-fat, high-fiber, whole foods.
- Use the blinder's method. Only “see” the foods that are acceptable to you.
- Try the 3-3-3 method. 3 healthy meals you currently make + 3 meals you can modify to make healthy + 3 new recipes that are your new go-to favorites.
- Attempt an every two weeks plan. Change one thing in your kitchen and diet for the better, every two weeks.
- Try a short-term, five-day plan. Plan ahead for the next five days. Be 100 percent committed, then reassess.
- Attempt one new recipe per week. For a year, find a new healthy recipe each week to try.
- It’s OK to be different and eat differently than others. You are free to do what’s right for you.
- Attend healthy cooking classes to get new recipe ideas. It is also a great place to meet others on the same path.
- Find a foodie friend. You never know who might be interested in joining in on the fun.
- Don’t think of eating healthfully as a list of don’ts. Think about what you do eat and get creative.
- Practice mindful eating by thinking about your food and where it comes from.
- Find your blockages — what is keeping you from reaching your health goals?
- Do your research — seek information to empower yourself and your decision to eat healthfully.
- Use imagery — see the good foods in a positive light and others as negative.
- Concentrate on the healing nature of your food.
- Don’t sabotage your taste buds. Commit 100 percent and your body and taste buds will thank you.
Chickpea Salad Romaine Wraps
Makes 4 servings.
In this recipe, salad becomes finger food, as leaves of romaine lettuce are used to wrap a tasty chickpea filling. This makes a refreshing wrap that’s high in healthful fiber. Use a food processor to really speed up the job. Chickpea salad may also be used as a filling for a sandwich or cracker spread or as a stuffing for pita pockets.
- 1½ cups cooked or canned chickpeas, rinsed and drained
- ½ cup finely chopped or grated carrot
- ½ cup finely chopped celery
- 3 green onions or ¼ cup onion, chopped
- 2 to 3 tablespoons fat-free or low-fat vegan mayonnaise
- 1 tablespoon stone-ground mustard
- 2 tablespoons sweet or dill pickle relish
- 1 teaspoon dill weed (optional)
- 1 teaspoon powdered dulse (optional)
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 4 large romaine lettuce leaves
- 1 medium tomato, sliced, or 6 to 8 cherry tomatoes, cut in half
1. Coarsely mash the beans with a fork or potato masher, leaving some chunks. Add the carrot, celery, green onions, mayonnaise, mustard, salt and pepper. Mix well.
2. Place about one-quarter of the mixture on each lettuce leaf. Add one-quarter of the tomato, roll the lettuce around the filling, and serve.
3. Store in a covered container in the refrigerator, leftover Chickpea Salad Romaine Wrap filling (without the lettuce and tomato) will keep for up to three days.
Adapted from The Cancer Project’s Cancer Survivor’s Guide: Foods That Help You Fight Back by Neal D. Barnard and Jennifer K. Reilly, RD.