Hello,

It is already Nutrition Month this March, and here is a great resource to check out through Dietitians of Canada.  This year’s focus is From Field to Table, and there are many great recipes, resources and information about Nutrition Month, so check it out!

Cheers

Happy New Year to everyone!

The winter break flew by and I cannot believe it is already 2010!  I am planning on posting more often now that another semester has begun, and I will be sure to provide many more useful links and ideas.

Here is a site promoting Nutrition Month, which is in March.  I thought it was an appropriate site to start the new year off with as it provides a lot of useful information.  Check it out!

For those of us that have had issues being tired or experiencing a low blood sugar at school or work, we know how frustrating the feeling may be.  There are many strategies to prevent this discomfort, by making a game plan.  The best thing is to surround yourself with an environment built for success.  This means you should purchase foods that make you feel good, both physically and psychologically.  A huge part of your health is your emotional well being, so it is important to feel good about your lifestyle.

Tip: Portion out healthy snacks.

Choose snacks that will satisfy you that are also filling.  Often people choose processed foods over fruits or vegetables because they are more convenient on the go when you are pressed for time.  If you have healthy options you will fuel your body well, and in turn, feel better.

A strategy I find useful following grocery shopping is cleaning and pre-packing certain foods.  By preparing before you are in a rush, it makes selecting foods that would not originally be considered convenient, convenient.  Choose foods that won’t spike your blood sugar that leave you tired soon after.  Here are some things you can do.

-wash and package grapes or berries into sandwich bags, or a small reusable container (more environmentally friendly)

-fruits such as apples and pears are great to have with you, so wash these after purchased

-wash and break apart lettuce leaves, and store them in a container so a salad is easier to make when feeling sluggish

-package servings of nuts, like peanuts, walnuts, or almonds that are great to toss in a backpack or purse (See my earlier post, “An Almond per Day,” for more information on a proper serving)

Depending on what sorts of fruits, vegetables, and alternative you enjoy, you can make use of free-time you have to prepare these items and make them available for you to grab on the go!

Understanding the portion sizes in Canada’s Food Guide is important to ensure you are eating an appropriate amount from each group, and prevents over or underestimating portions.  There are a few useful tricks to learn the proper servings, and this knowledge also comes in handy if you don’t have common household measurements at hand.

 

Tips for Proper Fruit and Vegetable Serving Sizes:

-a piece of fruit, such as an apple, orange, etc. –a tennis ball

-1 cup of leafy greens –a tennis ball

-1/2 cup of frozen or fresh fruits and vegetables –1/2 a tennis ball

 

 

 

Tips for Proper Grain Products Sizes:

-a slice of bread, or ½ a pita –a CD case

-1/2 a bagel –hockey puck

-1/2 cup of prepared rice or pasta –1/2 a baseball

Tips for Proper Milk and Alternatives Sizes:

-3/4 cup (175mL) of yogurt –3/4 of a baseball

-1 ½ oz. of cheese – 4 dice

Tips for Proper Meat and Alternatives Sizes:

-2 ½ oz. of chicken, fish, or beef –deck of cards

-2 Tbsp of peanut butter – 2 thumb tips

-3/4 cup of cooked beans or tofu –3/4 of a baseball

-1/4 cup of shelled nuts and seeds –golf ball

Hope these tips are useful, and feel free to make comments of your own tricks to estimate portions!

The grocery store can be seen as a resource to refuel the body, like a gas station for a car.  However, it can also be full of temptation that only leads to a temporary fullness.  Like maintaining a car, it is important to take care of your body and provide the fuel it requires.  A body needs plenty of raw fruits and vegetables, as well as other components explained in Canada’s Food Guide, to sustain good health.  Here I will explain some strategies I have learned to navigate through a grocery store.

Tip: Make a List

By making a list a person can make their way through the store more efficiently.  It is comparable to planning your route when going on a road trip.  On a personal note, whenever I have shopped with a low blood sugar, I tend to veer away from my list, and buy a few extra items I do not actually need.

Tip: Do not shop when hungry.

It is best not to shop on an empty stomach.  People are more inclined to select more food, and often more processed foods they may be craving.  Personally, if I am hungry when I shop, I get more cravings for foods I don’t need through browsing the aisles.  When my blood sugar is normal, I think more clearly and can make better choices by sticking to my list.  If you do not plan to shop following a meal, just have a quick snack before.

Tip: Shop the perimeter.

It is best to do most of your shopping around the perimeter of a grocery store.
Here you find:
-fresh fruit and vegetables
-bread/grains
-milk and alternative products
-meat, fish, poultry
These are the important food groups that are suppose to be included in the everyday.

The central isles throughout the store contain:
-processed foods
-canned goods
-baking ingredients
-and many more items that are not necessary for the everyday.

Tip: Avoid “problem” aisles.

For those that have a love-hate relationship with certain foods or beverages, I find it useful to not go down the aisles that hold those item(s).  I have found I don’t miss the foods I don’t see, and so I skip aisles that have items not on my list.

Tip: Read and Compare Nutritional Information.

It is important to know what you are eating, and use the information on packaging to determine what the best choice is for your own health.  Nutrition Claims and Nutrition Facts Tables can be used to compare between products, or decide if it is an appropriate item to buy.  Use the information on calories, fat, sodium, carbohydrate, fibre, sugar, protein, and micronutrients, along with claims to decide.

*Check out two of my previous posts, “Get the Facts” and “Get the Facts 2,” for more specifics on how to use nutritional information.

Have a game plan by making a list and not shopping on an empty stomach.  Then navigate the perimeter, limit products from the central aisles, and use nutrition information to select foods.  Hopefully these tips will help guide the way to successful grocery shopping!

Recently I have found many articles in magazines discussing breakfast skipping.  This has become ordinary in our culture, which I find surprising considering how the importance of breakfast is explained at a young age.  So how has this become the norm?  Is it due to the fast-pasted lives we lead, or a lack of understanding why breakfast is important?  Either way, it is necessary for these individuals to be reached and taught better habits.

Those that skip breakfast tend to have poorer habits and intakes associated.  The major problem with skipping meals over a long period of time is that the body will stop trusting the person to supply it with food, so the next time they eat, the body stores more fat because it is in survival mode.  As a result, it is common for people to gain weight when they skip meals.  It’s best to eat evenly throughout the day, to prevent a sudden increase or decrease of macronutrients (carbohydrates, protein, and fat) your body has to break down and use for energy.

Too many people across the nation skip breakfast, and many companies are working hard to advertise the importance of breakfast.  There are magazines holding “Breakfast Challenges,” and advertisements through companies that sell products, like cereals.  These companies use this knowledge of weight maintenance and eating breakfast to help sell their products.  Take the time to decide breakfast meals that work for you.  Be sure to include variety, and take advantage of weekends to try new recipes.

It’s important to keep foods that are good for on the go.  A rule of thumb is to include 3 of the 4 food groups at breakfast time.  So 3 of Vegetables and Fruit, Grain Products, Milk and Alternatives, and/or Meat and Alternatives.  See Health Canada: Eating Well with Canada’s Food Guide for more information.  Examples of combining 3 food groups could be:

-a toasted whole wheat bagel with peanut butter, and a banana
-cereal with milk, and a fruit smoothie
-scrambled eggs with toast, and a side of seasonal fruit or glass of orange juice

Here are two of my favourite breakfast recipes.  The first is a twist on the traditional Eggs Benedict recipe, and the second is an excellent fruit parfait.

Benedicted to Eggs
“Crazy Plates” by Janet & Greta Podleski

8 slices Canadian bacon
4 large eggs
¼ cup low-fat mayonnaise
¼ cup low-fat sour cream
1 Tbsp. honey mustard
1 Tbsp. lemon juice
Pinch of salt and cayenne pepper
2 English muffins, split and toasted
Fresh dill or parsley for garnish (optional)

-In a large skillet over medium heat, lightly brown bacon (about 3 minutes per side).  Remove from skillet and keep warm.
-Fill a medium skillet half full of water.  Bring to a boil, then reduce heat to simmering.  Break 1 egg into a small dish, then slide egg into simmering water.  Repeat with remaining eggs.  Simmer eggs, uncovered, for 4 to 5 minutes, until yolks are set, but not hard.
-Meanwhile, in a small saucepan, whisk together mayonnaise, sour cream, honey mustard, lemon juice, salt and cayenne.  Cook over medium heat just until mixture is heated through.  Do not boil.  Remove sauce from heat.
-For each serving, place 1 toasted muffin-half on a plate.  Top with 2 slices of bacon.  Remove 1 egg from water using a slotted spoon.  Place egg over bacon.  Pour 2 Tbsp. of sauce over egg.  Garnish with dill or parsley, if desired.  Serve immediately.

Makes 4 servings

Per serving: 188 calories, 6.2g fat, 1.9g saturated fat, 13.5g protein, 19.7g carbohydrate, 0.6g fibre, 226.3mg cholesterol, 784mg sodium.

Tip: For vegetarians or those that do not like bacon, substitute with spinach or asparagus for a breakfast more similar to Eggs Florentine.  My family often does not include bacon, and I enjoy it just as much.  Finish this recipe off with fruit on the side or a glass of orange juice, then 3 of the 4 food groups would be included (Vegetables and Fruit, Grain Products, and Meat and Alternatives).

 

The Sound of Muesli
“Crazy Plates” by Janet & Greta Podleski

3 cups quick-cooking rolled oats (not instant)
1-1/2 cups low-fat strawberry-flavoured yogurt
1 cup orange juice
1/3 cup light cream (7% M.F.)
2 Tbsp. honey
1-1/2 cups each fresh raspberries and diced strawberries
1 cup fresh blueberries
1 medium apple, peeled, cored and coarsely grated

-In a large bowl, combine oats, yogurt, orange juice, cream, and honey.  Let stand for 5 minutes.
-Gently fold in fresh fruit.  Cover and refrigerate overnight.

Makes 6 servings

Hint: Refrigerating the muesli overnight makes it creamier.  Sprinkle individual servings with a Tbsp. of low-fat granola if you want to add some crunch.

Per serving: 270 calories, 4.6g fat, 1.1g saturated fat, 10.1g protein, 53.4g carbohydrate, 8.2g fibre, 4.6mg cholesterol, 33.4mg sodium

Tip: Since this has a serving from Vegetables and Fruit, as well as Milk and Alternatives, from Canada’s Food Guide, try to include a slice of toast or an egg to include 3 food groups.

In the previous post I explained how to read the Nutrition Facts Table, and now I will explain what nutrition claims mean.

Nutrient Content Claims:

Claim	Translation
Source	A significant amount of something.
Reduced	When compared to another product, a minimum of 25% less of a given nutrient.
Light	A product that has been reduced in calories or fat.
Low	A very small amount of a given nutrient.
Free	An insignificant amount of a nutrient.

How to understand Sugar Claims:

Claim	Translation
Free of sugar	Less than 0.5g of sugar and less than 5kcal per serving.
Reduced sugar, Lower sugar	A total of 5g less per serving, so the product has been altered to have less than 25% the usual amount of sugar.
No added sugar	No sugar has been added, no ingredients with added sugar, or ingredients with sugars that substitute for sugars added.

Other names for Free of sugar:
-sugar-free, no sugar, zero sugar, sugarless, without sugar, contains no sugar

Other names for Reduced sugar, Lower sugar:
-sugar-reduced, less sugar

Other names for No added sugars:
-no sugar added, without added sugar

It’s important to understand nutrition claims and how they can be used to make grocery shopping easier.  Use this information to your advantage when choosing a product.

Importance of Nutrients:

Nutrient	Food Sources
Fat	-butter, margarine, oils -dairy products, such as milk, cheese, ice cream, yogurt -processed meat -beef, pork, lamb, veal, chicken -nuts -baked goods
Saturated Fat	-butter, lard, shortening, oil -cheese, whole milk, ice cream -sour cream -red meat
Trans Fat	-hydrogenated fats, oils -deep-fried foods -baked goods
Cholesterol	*only from animal sources -dairy products -egg yolks -meat and organ meats
Sodium	-occurs naturally in many foods but also added to processed foods like bacon, soups, and potato chips
Carbohydrate	-breads, pastas -honey, sugar -milk -vegetables and fruits
Fibre	-whole grain breads, cereals & pasta -vegetables and fruits -legumes
Sugar	Foods with naturally occurring sugar: -milk -vegetables and fruits Foods with added sugars: -sweetened juices and soft drinks -candy
Protein	-milk, cheese, yogurt -eggs, meat, fish, poultry -nuts, peanut butter -baked beans
Vitamin A	-carrots -squash -leafy, dark green vegetables
Vitamin C	-citrus fruits -strawberries
Calcium	-dairy products: milk, cheese, yogurt -soy beverages -leafy, dark green vegetables
Iron	-whole-grain breads and cereals -red meat

An excellent resource through Health Canada is Frequently Asked Questions About Nutrition Labeling.  If you are interested in even more detailed information feel free to ask a question here, or take a look at that website.

Cheers!

Within the next few posts I would like to address how to select appropriate foods for your needs. In order to make these decisions, you need to be an informed consumer, so I will explain how to read packaging. There are many components to packaging, including a nutrition facts table, ingredient list, along with many nutrition claims.

The Nutrition Facts Table:

You can find this table on almost all products, with exception to produce. It is extremely useful for making comparisons between two similar items you are choosing between, as well as comparing the serving size given compared to how much you would eat. A serving size is an amount decided by the manufacturer, to base the nutrition information on. Calories provided the amount of energy found in a food, based on the serving size.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Grab a box or can of something you eat, and follow along.

Fat is a macronutrient, and the total amount in the item is provided on the table, which is broken down into saturated and trans fat. This allows you to determine if the item is a good choice for you. Ideally, you want a limited amount of saturated fat, and 0g of trans fat. Saturated and trans fats are shown to have negative effects on cholesterol levels, and have been linked to cardiovascular disease and other undesirable outcomes. It is important to have fat in your diet, and you can determine the amount of “healthy” fat from a Nutrition Facts Table, by subtracting the amount of saturated and trans fat from the total fat content. A man should have about 60 – 105g of fat per day, while a woman should have about 45 -75g of fat per day. Please remember these numbers are estimates, and it is best to see a health professional to determine the amount best suited for you.

Cholesterol is in certain foods and is optional to place on the table. Health Canada has established this on the basis that a decreased intake of saturated fat will be coupled by a lower intake of cholesterol.

Sodium is of interest to many people due to the negative blood pressure outcomes. The recommendation is no more than a teaspoon, or 2,300mg a day. How many of us actually stay within this limit? The average Canadian is consuming about 3,500mg a day. Sodium is hidden in so many foods you would not expect, so it is recommended to select low-sodium and products free of salt. Be conscious of how much is in your foods.

Carbohydrate is a macronutrient, broken into starches, fibre and sugar on the Nutrition Facts Table. Carbohydrate and sugar are of interest to many consumers, especially those sensitive to changes in blood sugar levels, such as diabetics. Consumers are becoming more conscious of benefits from fibre, and the recommendation varies based on gender and age, but it is between 21g to 38g. Consequently, most Canadians are consuming half of their recommendation for fibre.

Tip: When you increase your fibre intake, be sure to accompany it with a sufficient amount of water. Remember, it is recommended to have 8 glasses of water per day, and it is best to sip water at your meals.

Protein is a macronutrient that plays an important role in building muscle. Sources of protein include animal products and alternatives, such as legumes and nuts. Recommended foods are lean meats, beans, fish, and soy products.

Finally, 2 vitamins and 2 minerals are included, consisting of Vitamin A, Vitamin C, Calcium, and Iron. Vitamin A plays an important role for healthy eyes and bone development. Vitamin C is an antioxidant, found in many fruits and vegetables. Calcium plays an essential role in healthy bones and teeth. [Note: In the previous post, “2 out of 3,” I discussed the prevalence of low milk and alternative consumption in the Canadian population, and as a result, calcium intake is low.] Include foods like milk, yogurt, and fortified foods and beverages that are high in calcium. Iron plays an important role in maintaining healthy cells, by moving oxygen throughout the body. The best sources are lean meats, low-fat dairy products, beans, whole grains, fortified cereals, and dark, leafy greens.

An excellent resource I found on the Heart and Stroke Foundation’s site is related to How to read the Nutrition Facts table on food packages. It is definitely useful to take a look at to illustrate many of the components I explained.

Today is World Diabetes Day, which was established in honor of Dr. Frederick Banting’s birthday, who co-discovered insulin in 1921 with Dr. Charles Best. The finding of insulin has attributed to many advances in the treatment of diabetes, and the quest for a cure.

For those unfamiliar with what diabetes is check out Diabetes Made Simple, which discusses what diabetes is, complications when the condition is not treated, and ways to manage diabetes.

There is excellent Diabetes Information and resources available, including different Nutritional Approaches for treating diabetes, based on the individual.  The Canadian Medical Association has started a website, where fore $20 a year, a diabetic can monitor their health by providing information related to their condition. This includes blood sugar, blood pressure, weight, and physical activity, which is shared with their doctor. For more information, please see mydoctor.ca Health Portal, and speak with your physician.

Eat Right Ontario (ERO) had a booth at this year’s Royal Winter Fair in Toronto, where they gathered attention through their T-shirts saying, “Diabetes isn’t just about sugar. Call a Registered Dietitian for free healthy eating tips.” ERO is a valuable resource not only for those with diabetes, but anyone that may have questions concerning their health. You can talk directly to a Registered Dietitian for free at 1-877-510-510-2.

Over two million Canadians have diabetes, and so it is likely that we all know someone with the condition. It is remarkable how well diabetes can be controlled through monitoring, care and support. Awareness related to the causes of diabetes, as well as the prevalence is important, if we as a nation want to find a cure in our lifetime.

Click here for a direct link to the Canadian Diabetes Association.

Although I have previously mentioned the importance of milk and alternatives and the low intake across our nation, I though I would point out some ways advertising is reaching people.

This refreshing website, Get a Load of Milk has the options to; “make your mooovie” and “get video ring tones.” Fast food and candy companies have websites using similar appeals to get children and teens more interested, but the outcomes of consuming large amounts of these products are not positive. Below is a link to a series of commercials that are a part of the “Get a load of milk” campaign. You may have already seen many of these on TV. Do you think these kinds of campaigns are useful? Do they send a message? Get a Load of Milk Complimation.

This advertisement, Elderly Got Milk? Commercial, was from a few years ago, and it illustrates one of the key benefits of drinking milk; it can prevent osteoporosis by building strong bones. It also sends the message that drinking milk keeps you young both physically and psychologically. This concept seems fair to assume because if your body feels good your mental clarity may be better.

For those that are lactose intolerant, not to worry! There are many ways to get adequate calcium. Take a look at this video, Got Calcium?

On a personal note, sometimes I have found a lot of milk upsets my stomach. There are products such as lacteeze, which gives your body the enzyme to break down the lactose in milk, but I often consume fortified soy milk. While I understand soy products are a bit of an acquired taste, I enjoy it very much with my cereal in the morning, or as a drink later in the day.

Fight the crave! Milk and milk products are full of many essential nutrients and protein, so it’s an excellent way to start your day, or to fuel up later in the day. Calcium and vitamin D are key nutrients, and whether or not milk products are your chosen source, it is important to have these in your diet. Try to get your recommended number of milk and alternatives, when 1 serving could be: 1 cup (250mL) of milk or fortified soy beverage, or 3/4cup (175g) of yogurt, or 50g (1 ½ oz.) of cheese. So let’s make a mooove and see if we can improve the 2 out of 3 Canadian stats!

Tip: Recently I have read multiple articles questioning if vitamin D is beneficial during flu season. Ideas are circulating that vitamin D helps fight the flu, which could be very comforting for many people. North American’s vitamin D status is lower in the winter months based on our geographic location, so it’s especially vital to eat well and fuel your body! It would be a great time to check out some articles and make a decision for yourself.

In spirit of Halloween tomorrow, I decided to blog about what some classify as a superfood; the pumpkin! This superhero is packed full of vitamin A, and beta carotene, which is an antioxidant. Vitamin A plays an important role in vision, immune function, healthy skin, as well as bone metabolism, which is the building and repairing of bones. A great way to reap the rewards of the pumpkin, is in soups, or add it to a muffin mix. Below I have a few recipe ideas to use pumpkin!

Steamed Pumpkin Pudding with Brown Sugar Sauce
Canadian Living, November 2009.

1 cup (250mL) chopped pitted dates
¼ cup (50mL) boiling water
1 cup (250mL) fresh bread crumbs
½ cup (125mL) butter, softened
½ cup (125mL) packed brown sugar
2 eggs
1 cup (250mL) pumpkin puree
1 ¼ cup (300mL) all-purpose flour
1 tsp (5mL) backing powder
¼ tsp (1mL) ground ginger
¼ tsp (1mL) nutmeg
pinch of ground cloves and salt

Brown Sugar Sauce:
2/3 cup (150mL) packed brown sugar
2/3 cup (150mL) whipping cream
¼ cup (50mL) butter

In a bowl, soak dates in boiling water for minimum of an hour, or up to 24 hours. Stir in bread crumbs; set aside.
In a large bowl, beat butter with sugar until fluffy; beat in eggs, 1 at a time, beating well after each. Beat in pumpkin. Whisk together flour, baking powder, ginger, nutmeg, cloves, and salt; stir into butter mixture. Stir in take mixture.
Divide pudding among 6 greased ¾ cup (175mL) custard cups or ramekins, smoothing tops. Place circle of parchment paper directly on surface. Cover each with double-thickness foil; press down side.
Place cups on rack in roasting pan; pour in enough boiling water to come halfway up the sides of cups. Cover pan with foil and bring to boil. Reduce heat and simmer until skewer inserted into centre of each comes out clean, about 1 hour.
Remove cups from water; remove foil and parchment. Let stand for 10 minutes.
Run knife around edges to loosen; turn out onto plates. (Make-ahead: Let cool. Wrap individually and refrigerate for up to 24 hours; reheat in microwave.)

Brown Sugar Sauce: Meanwhile, in saucepan, bring sugar, cream and butter to boil, stirring until smooth. Reduce heat and simmer until thick enough to coat back of spoon, about 3 minutes. Stir until smooth. Serve with puddings.

Makes 6 servings. For 1 serving; about 691 cal, 7g protein, 35g total fat (21g saturated fat), 91g carbohydrate, 5g fibre, 157mg cholesterol, 302mg sodium, 514mg potassium.
%RDA: 11% calcium, 24% iron, 112% vitamin A, 3% vitamin C, 35% folate.

Although this recipe is not low calorie, it would be a great treat! Below, I have 2 pumpkin soup recipes, where one uses raw pumpkin, while the other uses a puree. Take a look and see if any appeal for you to try!

Pumpkin Soup
from the Food Network

6 cups vegetable stock
3 ½ lb. pumpkin, chopped
2 onions, chopped
2 cloves garlic, grated
½ tsp nutmeg
coarse salt, and freshly cracked black pepper
2 Tbsp sour cream

Bring the vegetable stock to a boil in a medium pot.
Add the pumpkin, onions and garlic.
Simmer 20 minutes or until soft.
Puree soup in a blender until smooth.
Return soup to the pot to reheat.
Season the soup with nutmeg, salt and pepper.
Pour the soup into bowls.
Swirl in some sour cream.

Pumpkin Soup
from allrecipes.com

6 cups chicken stock
1 ½ tsp salt
4 cups pumpkin puree
1 tsp chopped fresh parsley
1 cup chopped onion
½ tsp chopped fresh thyme
1 clove garlic, minced
½ cup heavy whipping cream
5 whole black peppercorns

Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered.

Puree the soup in small batches (1 cup at a time) using a food processor or blender.
Return to pan, and bring to a boil again. Reduce heat to low, and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into soup bowls and garnish with fresh parsley.

Serving per recipe: 9.
Amount per serving: 111 calories, 6.6g total fat, 18mg cholesterol, 1323mg sodium, 11.9g carbohydrate, 3.6g fibre, 3.1g protein.