The Southport Healthy Lifestyle Change

Part of The World's Problems Solved - Edition 1, Volume II

Here it is folks - in layman's terms and completely free of charge - the one and only Southport Healthy Lifestyle Change. This way of life and eating was conceived by a number of health-conscious individuals in Southport, MB, who found ourselves getting fat off the food we were being fed. If it has basis in nutritional fact, well...that's good. But if it doesn't, it sure seems to work at keeping people healthy and full of energy. I will try not to explain our vague scientific principles, because all that really matters is whether or not it works for you.

Now some of you pessismists out there may think that "lifestyle change" is just a euphamism for "diet." I'm pleased to tell you that this is not the case. This is a lifestyle change because the point at which you must begin is before you even go to the grocery store to buy your food. The first thing it entails is REDUCING TEMPTATION. This is accomplished through a few simple measures on your part - going shopping immediately after a meal is possibly the most important factor here. If you don't have donuts in your house, you can't have a donut for a snack. Do not store food like chips or crackers that you will use to entertain guests. If you should ever feel you need this food for your guests, get it only at that time and only enough for the occassion. Get used to having vegetables for a snack rather than cookies.

The next Southport cornerstone is KNOWING WHAT YOU ARE EATING. This starts in the grocery store. You must look at the label and ingredients on EVERYTHING you buy. Once you know what you're putting in your body, you're a lot less likely to put in crap. You should also get a general knowledge of nutrition (eg. carbs & protein = 4 cal/g, fat = 9 cal/g, alcohol = 7cal/g). Find a respectable site on the internet and it should be able to tell you everything you need to know. Now for some general guidelines as to what you should be reading on those labels and picking up at the grocer's (this is where I may lose some of you):

1) no white flour or enriched flour (should be whole wheat - this includes pasta)
2) high fibre in carbohydrate-rich foods such as breads and cereals
3) very little sugar (this is difficult because manufacturers put sugar in to make it taste good when they make it "low fat")
4) no cookies or cakes or the like to minimize "empty calories" (food that has calories but little in terms of vitamins, minerals, protein or fibre. This includes crap like rice cakes)
5) lots of vegetables and some fruit (reduce potatoes in all forms - baked or as fries or hash browns)
6) plan for some good source of protein for each meal

The most important aspect of Southport is this - MAKING ONE HEALTHY CHOICE AT A TIME. You can turn down free breadsticks at the restaurant. You don't have to have that extra piece of pizza when you are already full. You don't need to drink soda when you're thirsty - have water. You can order house salad with viniagrette dressing on the side instead of fries. You don't need to force yourself to finish every bite - put it in the fridge as a side for tomorrow's meal. Control the amount of alcohol you drink.

A last point is that nothing is expressly forbidden. You can have a piece of birthday cake, for example, as long as you are reasonable and don't have 3 pieces every week. Again, this fits into making one healthy choice at a time.

I guess a sample menu is in order here. You can note that I get the majority of different nutrients at different meals, eg. breakfast lots of fibre and other carbs, dinner lots of protein, but suit yourself in that respect. So this is what I have to eat in a typical day:

Breakfast:

Bowl of Shreddies mixed with All Bran, with skim milk
Two pieces of whole wheat toast with peanut butter and low-sugar jam
1/2 cup of fruit yogurt (watch sugar content)
Glass of milk
Piece of fruit

Mid-morning snack:
Cup of carrots
Water

Lunch:

Whole wheat wrap filled with turkey breast, green peppers, mushrooms, onions, tomatos, lettuce, cheese, and a bit of sauce.
1/2 cup of cottage cheese
Water

Pre-workout snack:

Granola bar (watch for high fibre and low sugar, with fruit and not chocolate) or Bran Crunch crackers
Water

Dinner:

Protein source(whether it be a fillet of fish or a chicken breast or a meat alternative such as veggie ground round) with lots of vegetables and a salad
Water

And there you have it. Hopefully this is of some use to you - or at least I hope it doesn't kill you if you try it. Ask questions or start the mocking...and GO.