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A healthy winter side

Chloe is one week into the teens and, so far so good.

We’re all still talking to each other and in fact, it’s been a few days of extreme kindness from my oldest. Sometimes it’s rare to see the best at home (we all save our worst for our family, don’t we?) and the good observations are made when they’re around their friends.

I love the drive time, listening quietly as they chat away in the back seat. Chloe’s also obsessed with doing her babysitting qualifications and starting a grocery-packing job. I’m loving the industry and all the big plans that go with it. She’s saving for horse riding lessons, a ski trip, gifts for her friends. She’s always known what she wants and I think that’s massively motivating – I see the same thing in the clinic too.

When I have a client that knows what they want and why they want it, my job is half done for me. I simply have to provide the knowhow, they follow the plan and then ta-daaaa, the results pour in. But these clients also know what they’re willing to sacrifice.

In Chloe’s case, she’s willing to sacrifice free time to earn the rewards. Successful clients are always willing to sacrifice the junk – and they don’t look back. The reward of achieving your goal is so intoxicating that it really becomes self-motivating.

Healthy eating is tricky, because for most people it requires discipline (at least to start with). Switching to healthier options can be hard when more appealing sugary or junk-based items are around all the time.

Humans aren’t very good at depriving themselves for long. Eventually we give in, either because other people encouraged us (thereby making themselves feel better about their own choices) or because we just run out of willpower.

Willpower is essential for the first week or so as you break biochemical patterns that lead to junk cravings. That’s where knowing what you want is essential. You make a contract with yourself: “I’m going to give up A to get B, which I want because of X, Y & Z.”

Once you get through the first part, it’s easier to stay the course because you like the results you see and the way you feel – more energy, better focus, improved sleep.

The buzz of turning a corner, leaving the bad habits behind and really engaging with healthy living is extraordinary. Another key to maintaining it is to keep looking for new physical activities you enjoy and keep experimenting with new recipes to prevent boredom. Try not to get stuck in a rut of the same-old, same-old.

Over the next few weeks, I’ll give you some super healthy recipes to liven up your rotation. I was asked for this one again lately which I have adjusted from the original. Adding the roasted red peppers brings a burst of sweetness and colour that I just LOVE! You can have this as a vegan dish, on a bed of leaves with some nuts/seeds sprinkled on top for extra protein. You could also stir through some quinoa if you like. Otherwise it’s an amazing side for grilled chicken, fish or even a grass-fed steak. Whichever way you try it – enjoy!

Roasted cauliflower, chickpeas and red peppers with mustard and parsley (serves 4)


1 14oz can chickpeas, rinsed very well and drained well

1 head cauliflower, cut into bite-sized florets

1 large red pepper, deseeded and cut into strips

Light olive oil

¼ cup extra virgin olive oil

Sea salt

Large pinch paprika

1 tbs Dijon mustard

1 tbs seeded mustard

1 tbs white wine vinegar

Large pinch paprika

Freshly ground black pepper

¼ cup fresh Italian parsley, chopped


1. Preheat oven to 400F

2. Toss the chickpeas, cauliflower and red pepper in a large roasting pan with 3 tbs light olive oil and a big pinch of paprika and salt. Make sure everything is spaced out so it has a chance to get a little crispy. Roast for approximately 30 minutes until everything is tender (not raw, but not mushy).

3. Meanwhile, mix the mustards, vinegar and the ¼ cup extra virgin olive oil, with a pinch of salt and black pepper.

4. While the chickpeas and veggies are still warm, toss them in the dressing.

Can be served warm or chilled. Delicious either way!

Catherine Burns is a qualified nutritional therapist. For more details: www.natural.bm, 505-4725, Natural Nutrition Bermuda on Facebook and @naturalbda on Instagram

Catherine Burns’s roasted cauliflower, chickpeas and red pepper dish works as a winter salad and also a side

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Published January 22, 2021 at 8:00 am (Updated January 21, 2021 at 9:37 am)

A healthy winter side

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