BOU Blog New Year, New BOU Q&A

New Year, New BOU Q&A
New Year, New BOU Q&A

Research shows that in 2017, only 9% of people felt that they were successful in achieving their New Year’s Resolution*. If you’re someone who resolves to lose weight and eat healthier this year, we’re here to help you avoid being a statistic this new year.

In 2017, the most popular New Year’s Resolution was "Healthier Eating and Losing Weight". We caught up with BOU’s Executive Chef Kristin Sheehan, health-supportive personal chef and recipe developer, for some insight on how to make this #newyearnewBOU a successful one.


1. What are some of the biggest mistakes that people make when they start to change their diet in an attempt to be healthier?
The biggest mistake is committing to diet changes that are unrealistic. For example, people with an O blood type tend to require more animal protein in their diet than other blood types. To make a sudden switch from full-on carnivore to vegan could have a Type O feeling weak and fatigued, rather than full of energy. Cutting out too many types of foods at once can also backfire. If you decide to eliminate dairy, but you typically eat cheese, yogurt, and ice cream, you might be setting yourself up for failure, give in to cravings more easily, and end up feeling frustrated. Also, choosing a diet because it's trendy is never a good idea. Many people made the switch to Paleo when it became popular a few years ago. While people who have a hard time tolerating grains can potentially see great health benefits from going Paleo, others don't do well with the lack of grains, especially folks who are very physically active and need the fuel from carbs. Changes in diet should reflect a move towards long-term, health-supportive and sustainable lifestyle choices.

2. What are some easy swaps or changes that someone can make to their everyday routine in order to cut some calories/get more healthy ingredients, etc.
I believe in paying close attention to ingredients rather than counting calories. Coconut sugar, maple sugar, and monk fruit are great substitutes for white sugar, for everything from your baked goods to your morning coffee. Subbing sprouted grain bread for white bread for your toast and sandwiches will offer more nutrition and be kinder to your blood sugar levels. Instead of sugary drinks loaded with artificial colors and flavors, try adding fresh squeezed lemon or lime juice, mint leaves, sliced cucumber, or frozen berries to your water. Forego regular table salt and use Himalayan pink salt or Celtic sea salt for their many health benefits. Finally, choose coconut oil or grass-fed butter over vegetable and canola oils for cooking.  

3. Do you have any tips for meal planning/meal prep?
Pick one day and time of the week for meal prep and stick to it the best you can. To keep it simple, mix and match as many of these nutritious elements as you're comfortable with, incorporating your favorite spices and seasonings, for enough variety to get you through the week:

  • Lean proteins like chicken, tuna and salmon
  • Healthy grains like farro and forbidden rice
  • Beans and legumes like lentils and chickpeas
  • Leafy greens like sautéed spinach, kale and collards
  • Vegetables like steamed broccoli, sautéed zucchini and roasted sweet potatoes and beets
  • Fresh herbs like parsley, basil and cilantro
  • Healthy fats like avocados, raw almonds and sunflower seeds
  • Extras: fermented vegetables (like kimchi) sliced fresh radish, edamame or gluten free crackers.

4. What are your favorite healthy snacks?
I love to make raw energy balls in my food processor using dates, almond butter, coconut oil, shredded coconut and cacao nibs. I love Rx Bars too. They're full of protein and healthy fats and keep my blood sugar in check between meals or before bed. I'm also a sucker for avocado toast, using Ezekiel Sprouted Grain Bread and an organic pastured egg fried in grass-fed butter.

5. What are the best ways to incorporate BOU into a healthy diet?
BOU is a great way to add extra flavor and dimension to your healthy meals. Keep it handy near your spice rack for a quick and simple way to amp up your soups, stews, and sauces.

6. Are there any new healthy trends coming up in the food world in 2018 that you know of?
It's going to be a good year for vegetarians and vegans. Heme, a naturally occurring protein found in almost all living things, has been identified by Impossible Foods as the key to giving veggie burgers a more realistically meaty taste, appearance, and texture. Similarly, companies like Good Catch Foods are creating plant-based seafood products, using pea protein and legumes for example.
To learn more about Kristin visit her website:



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