Stepping Stones to a Healthier Diet with Chef Sam Farley: “The Replacement Method”
Chef Sam Farley. Sam earned his degree in Culinary Arts and Chef Training from Johnson & Wales University. From interning with Michelin Star Chefs from New York City and Boston to being an Executive Chef, Sam brings a heart-healthy focus to his refined and approachable cooking style.
When we, as a society, look at how we can improve our health, the clearest answer is to “eat better.” But what does eating better really mean? How do we make the leap to get there? Well, it’s a lot easier to talk about than it is to execute. Personally, I was a chef who was more than happy eating short ribs braised in fat and finished with cream, but then my mental and heart health caught up with me. I had to put in the work of moving toward the healthiest diet for my body without immediately quitting “cold turkey.” I, along with many studies, agree that using stepping stones to move toward healthier eating habits helps the new diet appeal to your stomach and leads you to make large changes in a delicious way.
What does “eating better” mean? The Replacement Method
“Eating better” is the most used phrase when explaining how to improve our diet, but, again, what does it mean? Simply put, it means eliminating products and ingredients that slow down or stop your body from performing at its best. Since 1975, the FDA has approved over 10,000 new food ingredients. According to the Mayo Clinic, 6,000 of those ingredients have been reevaluated by dietitians due to concerns. Many of these ingredients are preservatives, fillers, vitamin replacers, and even additives designed to trick the brain into eating more.
So, when we break down “eating better,” the first step is eliminating anything created or added during processing and focusing on foods that come naturally from the earth. This reduces the amount of unnecessary added cholesterol, sodium, dyes, and chemicals that impact the brain, heart, and stomach. I know it is very easy to say, “I will just cut out processed foods,” but statistics show that nearly 95% of people break a diet within the first month. Therefore, the next step is to replace them with healthier alternative using steppingstones (i.e., the“replacement method”). The goal is to make small and manageable changes rather than trying to change everything all at once. The “replacement method” is a fantastic way to reach our end goal and make new eating habits stick.
Stepping Stone 1: Snacks
One of the largest killers of a body-healthy diet is snacks. Just about everyone can agree that snacks save their day. Whether you need an extra push of energy during your workday or you’re dreaming about dinner at 2 p.m., there needs to be a way to get that fix. However, according to several polls, the most consumed snacks in the United States are Lay’s Chips, M&M’s, Oreos, Reese’s Peanut Butter Cups, and Ritz crackers. Every one of these snacks has processed and added ingredients.
My solution is very simple: replacement. By replacing these with snacks like homemade potato chips, all-natural kale chips, and even a unique trail mix, you can take the first step toward a healthier diet. Once you replace your snacks with non-processed products, you can develop a rhythm, and within a couple weeks, all cravings for processed snacks should subside.
I provided a few starter recipes below… stay tuned for more!
Heart Healthy Trail Mix (To Give You That Snack Fix):
Ingredients:
1.5 Cups Roasted Almonds (seasoned to your liking)
1 Cup Sunflower Seeds
1 Cup Dried Fruit (Select a natural fruit of your liking. Make
sure that fruit is the only ingredient on the label)
0.5 Cups Dark Chocolate
0.5 Cups Unbuttered Popcorn
0.5 Cup Another Roasted Nut (Choose to your liking)
0.5 Cup Pumpkin Seeds
2 Tablespoons Salt
1 Tablespoon Cinnamon
1 Teaspoon Nutmeg
Method of Preparation:
Mix all together in a bowl, divide into airtight containers
or bags.
Enjoy!
Easy at Home Potato Chips:
Ingredients:
2 Idaho (Russet) Potatoes
3 Tablespoons Olive Oil
Salt and any other spice you desire
Method of Preparation:
Preheat the oven to 420 degrees Fahrenheit.
Thinly slice potatoes (skin on) on a mandolin or another
handheld slicer to 1/8 inch thick.
Toss in olive oil, immediately after slicing
(reduces darkening). Arrange a single layer on an
aluminum lined baking sheet.
Bake for 11-14 minutes, or until golden brown.
Add to a paper towel lined bowl (this soaks up any
excess heat). Season while still hot.
Enjoy!
Stepping Stone 2: Meals (and Protein)
The next step is to look at meals, particularly the proteins in our meals. Research from Harvard University and the Mayo Clinic suggest that a plant-based diet can reduce the risk of heart disease, type 2 diabetes, cancer, and stress levels. This seems like a straightforward decision: switch to a plant-based diet. But, as a chef, a meat lover, and a young man in my twenties, this feels like my worst nightmare. Fortunately, there are manageable steps we can take to make this change both delicious and an easy part of everyday life. Again, recipes and research maintain the same idea: replacement!
Step away from chicken, red meats, and pork to eliminate the most hormones and fat that lead to physical and mental dysfunctions. A couple of life savers I have found for making the first steps are turkey, shrimp, mushrooms, and lentils. Once fish and turkey have taken over the animal products of the past, the body begins to gain healthy muscle and reduce cholesterol. The cravings for heavy and unhealthy proteins will slip away, while the switch to mushrooms, lentils, quinoa and other amazingly healthy proteins will become a breeze.
Many meats today are high in saturated fat, hormones, and calories. By replacing these meats with lean proteins, healthy fish, and natural plants, we take a large step toward a plant-based diet.
Stepping Stone 3: Cooking Methods
The final stepping stone toward a healthy brain and heart diet comes down to cooking methods. There is an old phrase used in kitchens: “You could deep fry a boot, and it would taste good." And frankly, it's true. Until that boot lands in your stomach, adding thousands of calories and future heart disease. From the start of a recipe, cooking methods are very important, including what fat is used, the time of cooking, and seasonings.
We all know that deep frying and using lots of salt makes something average taste amazing and fixes many rough ingredients. Unfortunately, deep frying adds 10-25% more saturated fat and plenty of calories and cholesterol. Instead, try pan frying or sautéing. This is a fantastic replacement, especially when using the proper fats. Olive oil, grapeseed oil, and avocado oil have 50% less saturated fats and typically add an extra layer of flavor to a dish. Additionally, roasting, grilling, and air frying use dryer heat, which requires less fat to cook, eliminating another 6% of fat from a dish.
These few adjustments to your cooking methods can make the difference between a 100-calorie meal and a 550-calorie meal.
Using the “replacement method” as a guide for stepping into a diet is a slower approach rather than an immediate leap, but it allows for adjustment and education. Step by step you will begin to feel less lethargic, moody and heavy, and begin to feel the hundreds of benefits that come with a new diet. There may be cravings and tougher days, but by finding the proper replacements and looking forward to the next step, it begins to get easier. The body never lies; when it thanks you for feeling better, then you can begin to thank your diet.
Chef Sam Farley. Sam earned his degree in Culinary Arts and Chef Training from Johnson & Wales University. From interning with Michelin Star Chefs from New York City and Boston to being an Executive Chef, Sam brings a heart-healthy focus to his refined and approachable cooking style.
