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Celebrate Physical Activity Month

What a great month to celebrate physical activity! May is often the kick off to summer. People make plans to open cottages, go camping and we start to think more about how to spend our time outside, starting with the first long weekend of the season. 

May is National Physical Fitness and Sports Month. The campaign is to encourage physical activity and healthy habits. It works to engage, educate, and empower everyone to embrace a healthy lifestyle that includes regular physical activity. Physical activity is important for one's health, and it can be more fun than you think!

Currently, 59% of adult Canadians are either overweight or obese. Not only is obesity a problem with adults, but also children. Approximately 26% of Canadian children are currently overweight or obese.  Therefore, having a regular exercise routine is as important as eating well.

Physical Activity and Nutrition

In order for your muscles to grow and to improve your strength, you need to feed them the right balance of macronutrients (carbs, protein, and fat) and micronutrients (vitamins and minerals) so they can effectively repair and recover from the strains placed on them during exercise. 

Pre workout

Muscles need to be ready to work before vigorous activity. To help prepare muscles, before-workout you should be well hydrated (water) and your snack/meals should contain carbohydrates and some protein. Carbs in fruits, vegetables and grain-foods are important because they convert into muscle glycogen. Glycogen is the energy that keeps you from “hitting the wall”. Meals should also include protein, preferably animal source proteins such as meat, eggs, or milk.

How to start your early morning workout?

One hour before have 60g (2 oz) of whole grain cereal, 250 ml (1 cup) of milk and ½ banana with 250 ml (8 oz) of water. If you have less than one hour before work-out time, try one portion (175g)  of fruit yogurt and 250 ml (8 oz) of water.

Post workout

Drink (water, naturally sweetened juice, coconut water and/or milk) until you’re no longer thirsty to replace the water loss during activity. To re-energize after a workout, feed your muscles within 30 minutes. Carbohydrates help replenish energy reserves, while proteins repair the muscles used in exercise and it makes you feel full. A snack is the best way to get the carb/protein combo into your body in this short time period.

 Easy to prepare carb-protein recovery meals include:

  • Fruit smoothie made with yogurt or milk
  • ½ turkey sandwich on whole grain bread with a piece of fruit
  • Chocolate milk and a small handful of trail mix (almonds, walnuts and dried cranberries).

Keep in mind, it is better to consume smaller portions of protein throughout the day and with each meal, rather than consuming a large amount of protein before or after exercise.

 

What nutrients do these foods have for you post workout?

  • chocolate milk (for post workout snack for the water, protein, electrolytes and carbohydrates)
  • oatmeal (for the post workout morning meal for the carbohydrates, fibre and B vitamins)
  • salmon (for the post workout evening meal for the protein, iron, vitamin B12 and omega-3 fatty acids)

 

The Happy Triangle for Health – Exercise, Nutrition and Sleep

Exercise, nutrition and sleep make up a healthy triangle to prevent lifestyle diseases such as obesity. Obesity and sleep deprivation are concurrent issues; lack of sleep has been shown to be a risk factor for obesity. Why? When people are tired, grehlin (the hormone that makes us feel hungry) can become more active and we feel ‘hungrier’. Therefore, we can easily overeat as that mechanism to say “you’re full, stop eating!” may not be functioning as well when we have had adequate sleep. Fatigue can enhance symptoms of depression and when our energy levels drop, we often reach for something extra sweet or with extra caffeine to give us a boost. This will cause our energy to spike and subsequently plummet which is not a good pattern to develop. Have a few healthy carb/protein combo snacks and lots of water on hand for days when sleep has been limited. Stay tuned to this interesting research.

Remember

  • Healthy nutrition, regular exercise, and enough sleep leads to improved brain health balance and can help increase your metabolism.
  • This improves your ability to burn calories and reduce excess body weight.
  • Keep the triangle on track, enjoy and have fun during (and after) physical activity month!

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Tags: , , , , , , , , , , , May 13, 2012 | No Comments »



Sugar Shock

Did you know Dr. Phil’s wife doesn’t eat sugar…Beets and carrots have too much sugar…Jamie Oliver suggests flavoured milk is the one of the key causes of childhood obesity…Sugar is toxic…

Yikes! When did the population become so confused about a naturally occurring ingredient that we have been consuming for hundreds of years? Certainly, if you’re a diabetic, carbohydrate consumption is measured and monitored. However in the general population, is sugar just one more thing to blame for overconsumption?   As a RD, I like to focus on what you can eat and how much of it makes sense to maintain a healthy weight.

The cost of sugar

Canadian sugar is significantly lower in cost than in most developed countries, including the United States and Europe, where the costs of domestic subsidies (higher prices) are passed on to consumers. In fact, Canada’s comparatively low priced sugar has been cited as an important competitive advantage in encouraging several food processors to locate in Canada. This has also minimized the need for cheaper alternatives to sucrose in Canada unlike in the U.S. Trade barriers made sugar more costly to U.S. consumers, and corn subsidies made the grain-derived sweetener extremely cheap.

What is sucrose?

Sucrose (table sugar) is widely used in the Canadian food industry. It is a disaccharide and once consumed by humans in the body becomes glucose and fructose (the same two compounds that make up high fructose corn syrup).  As humans we metabolize glucose and fructose differently. Therefore, when scientific studies report health concerns about the consumption of fructose alone, we need to review the information to verify if the diets in the study are artificially contrived e.g. not resembling a typical, healthy human diet and if there is over feeding of one particular sugar or ingredient, so we can fully understand and interpret the outcome.

Why blame sugar on our overconsumption?

As a RD, I’m very concerned when people tell me they don’t eat beets, bananas and carrots because of the sugar content or when I hear about US research identifying that students who drank flavoured milk are now missing key nutrients such as calcium and protein and are showing signs of dehydration because they are not drinking regular milk due to flavoured milks being banned from their schools. Yet soda pop, candies, cookies and low quality chocolate bars continue to be a large (you should have room in your daily, healthy meal plan to enjoy one or two small cookies) part of the diet. How did the message about sugar get so messed up?

Media and self proclaimed nutrition experts

Is it the media or self proclaimed nutrition experts confusing the issue? Media (even health journalists) can do a very poor job of translating the scientific information of sugar (including disaccharides, monosaccharides, sweeteners, and sugar substitutes) into accurate, easy to understand information for the consumer.  It seems that carbohydrate chemistry and human metabolism of it is more complex than we originally thought and understood.  And stating Sugar is Toxic is not only irresponsible, it is incorrect. Confusion stems from ignorance on the interpretation from scientific studies with artificial diets. We consume a mixture of sugars such as sucrose, lactose, fructose (over consumption of them, but still a mixture) in a typical North American diet and not just fructose or glucose isolated in large quantities. 

What’s next?

As North America continues to struggle with lifestyle induced chronic diseases such as obesity and type 2 diabetes, we are still looking for that an easy blame – sugar or gluten or dairy or high fructose corn syrup. This type of behaviour not only brings confusion to the marketplace, it minimizes the severity of symptoms for individuals with diabetes, celiac disease and an allergy to milk protein.

  • The answer to chronic diseases caused by lifestyle mismanagement is multi-factorial. However, the foundation of our epidemic of obesity and type 2 diabetes is the action of overconsumption of total foods and beverages, then the under-activity to deal with it.

Go ahead and eat those beets! They are rich in antioxidants, folate, manganese and fibre. Beets are one of my favourite vegetables. This delicious dip recipe is from a RD friend of mine and the colour is incredible!

Beet and Chickpea Dip

Ingredients

  • 1 cup chickpeas (drained)
  • 1 cup canned slice beets (drained – but reserve the juice)
  • 2 tbsp of olive oil
  • 1 tbsp of red wine vinegar
  • 2 tbsp of beet juice (reserved from can)
  • ¼ cup of sliced almonds
  • Salt and pepper to taste
  • Pitas or crackers for dipping

 Directions

Combine drained chickpeas, beets in a food processor, add olive oil, red wine vinegar and beet juice and mix in processor. Taste – add salt and pepper. Toast sliced almonds on baking sheet in the oven for 5 minute at 350◦F. Serve the dip in a bowl garnished with the almonds, with the toasted pitas or crackers for dipping.


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Tags: , , , , , , , , , , May 6, 2012 | No Comments »



Local Foods – What does it mean to you?

What does local food mean to you?  Everyone has their own idea and/or definition of what is 'local'. For example, it could be within your own community or 100 mile radius (which could include another country) or within a province/state or within a country.

 What is your definition of local? Some people are very emotional about the topic and some people tend to be a bit more pragmatic. I enjoy local when it is in season. However, keeping in mind the short growing season for some produce in Canada, I do like the option of the availability of California and Florida berries in January to April at the supermarkets. On the other hand, we should be able to source and purchase Canadian grown apples year round.

 I’m speaking on May 3 2012 in Guelph, Ontario about a project I managed that focussed on bringing more local foods to the health care facilities in Norfolk County (located in Southern Ontario  near the North Shore of Lake Erie).  Click here for a snapshot of the project. 

Check out my YouTube channel to view the Local Foods Recipe Channel.

Do you have a favourite Local Food Recipe for the summer?

Email the recipe to me at info@janedummer.com and  I’ll post a few on my Blog in June.

 

 


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Tags: , , , , , , , April 29, 2012 | No Comments »



Edamame Encounter

Edamame (pronunciation ay-dah-MAH-may) is the preparation of immature soybeans in the pod, which is most common in Japanese, Chinese, and Hawaiian cuisines. This green soybean strongly resembles a snow pea. The beans are round (like a pea) and packed in pods in threes or fours.

 Where is Edamame grown?

Currently, it is a challenge for the Ontario consumer to purchase locally grown edamame at large grocery retailers. The edamame available at the major retailers is imported from China and other Asian countries. It is available fresh, frozen and prepared. Ontario farmers have over half a million pounds of edamame in local soil which translates into 500,000 one lbs retail bags. It is harvested in August. I’m familiar with two Ontario farmers growing it – Herrles Market and the Pristine Gourmet. This is a relatively new crop for Ontario, but one that allows food service providers and retailers, who support local farming, to incorporate this healthy little bean into their offerings. If you live in Ontario, the next time you’re at the supermarket or your favourite restaurant, ask for local edamame.

Edamame Education (April is National Soyfoods Month)

In Ontario and Canada the soy associations, for example the Canadian Soybean Council and Soy 20/20 are strictly focused on the grower and do not provide much consumer outreach and education.

It is quite different in the USA. For instance, the Soyfoods Association of North American has designated April as National Soyfoods Month. The goal of this campaign is to raise awareness and educate consumers about soy foods, their health benefits and to encourage consumption. Click here for more information, recipes and tips.

Edamame Encounter

When was your first encounter with edamame? Or has there been an encounter? Perhaps at a metropolitan sushi restaurant or as a bar snack on your last business trip or roasted in your own kitchen. With consumer interest, edamame is showing up on many restaurant menus. In the ‘meat and potatoes’ community of half million people where I live, it is well received by patrons as a menu staple at an established, local restaurant chain – The Charcoal Group.

Edamame Health Benefits 101

Edamame easily contributes to a healthy, well-balanced diet because it is low in calories, saturated fat and sodium.

Nutrition for a ½ cup (125 ml) serving of shelled (out of the pod) edamame beans:

  • 100 to 120 calories
  • 11g of protein. This protein is complete, meaning that it contains all the amino acids that our body needs to function properly, but that we cannot make ourselves.
  • 13g of carbohydrates. This amount is almost equal to the protein, so it makes a well balanced food/ingredient.
  • 2.5g of fat. This include 1.5g polyunsaturated fat (0.3g plant omega-3 fatty acids) and 0.5g monounsaturated fat.
  • 9g of fibre. This is very high for the serving size.  

Edamame is also rich in many micronutrients including calcium, copper, folate, iron, magnesium, manganese, phosphorus, thiamin, vitamin A, vitamin C and vitamin K.

How to enjoy Edamame in your day

  • Sprinkle the beans over a salad at lunch
  • Make edamame dip for an afternoon snack
  • Toss edamame into a stir-fry for supper
  • Roast the beans, then eat with dried fruit (I like pineapple) for an alternative to traditional trail mix for your next hike

Recipe

If you want to give an edamame dip a try, here’s a simple recipe from Bon Appetit Magazine. It is very yummy and the colour of this dip screams ‘Spring’.

 


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Tags: , , , , , , , , , , , April 22, 2012 | No Comments »



Spring Cleaning, Starts in the Kitchen

It is that time of year again for spring cleaning. This is a great opportunity to put your kitchen on the ‘to do’ list including the pantry, refrigerator and freezer. The time is now… to remove the contents from each, throw out food items that have expired or spoiled and clean the interior thoroughly. Here are some helpful tips to remain focused on keeping your food safe as you spring clean. Remember these four easy steps…Clean, Separate, Cook and Chill!

Clean

Wash your hands and food contact surfaces often. Bacteria can be transferred by hands, cutting boards, and knives and quickly spread to all kitchen surfaces. Cleaning often can stop that from happening. Wipe up spills immediately and clean surfaces (including the refrigerator) thoroughly with hot, soapy water, and rinse them well. Don’t forget about the walls and floor. Clean the interior of your fridge, freezer and pantry on a frequent basis.

 

Separate (avoid cross-contamination)
 

Cross-contamination is the spread of bacteria from one surface to another, and it is especially likely to take place when thawing or preparing raw meat, poultry, and seafood. Keeping things clean will help but here are some other tips:

  • Keep and store fresh or frozen raw meats and any juices that may leak from them away from already-cooked food or fresh produce.
  • Thaw and store raw meat, poultry, and seafood in a container on the bottom shelf of the refrigerator so juices can’t drip on other foods.
  • Thaw meat, poultry, and seafood in the fridge, not on the counter.
  • Wash cutting boards with hot, soapy water after each use.
  • Replace cutting boards that are worn or have developed hard-to-clean grooves where bacteria can live.
  • Never place cooked food back on the same plate or cutting board that previously held raw food.

 

Cook (foods to proper temperatures)

Meat, poultry, and seafood should be cooked to a safe internal temperature to be sure bacteria are killed.

  • Click here for a chart of the internal cooking temperatures for some common foods.
  • Check the internal temperature using a food thermometer.
  • Never assume it is cooked just by looking at it.

 

Chill (refrigerate promptly)
 

Bacteria grows the fastest between 4°C (40°F) to 60°C (140°F) – the temperature danger zone. The most ideal way to chill food to 4°C (40°F) is within 4 hours to reduce the opportunity for bacteria to grow (less bacteria = decrease risk of the food becoming contaminted). 

  • Chill leftovers by dividing the food into shallow containers for rapid cooling.
  • The interior of your fridge should be kept at 4°C (40°F) or slightly below. Use an appliance thermometer to make sure the temperature stays cool.

 

 

Eight Final Tips for a Clean and Safe Kitchen

  1. Use one cutting board for raw meat, poultry, and seafood. Use another for salads (and other produce) and another one for ready-to-eat food. Rinse produce well under running water.
  2. Wash the lids of canned foods before opening them to prevent dirt from getting into the food. Clean the can opener's blade after use.
  3. Take small appliances apart (food processors, meat grinders and blenders) after you use them, and clean thoroughly.
  4. Air-dry dishes and utensils if you can, or dry them with clean kitchen towels.
  5. Clean the pantry regularly, keeping food off the floor. Store food in sealed containers.
  6. Thoroughly wash containers and utensils that were in contact with raw food before you reuse them.
  7. Don't overload your fridge and freezer. Cool air must circulate freely to keep food properly chilled.
  8. Once a week, make it a habit to throw out perishable foods that should no longer be eaten.

Once the major cleaning is done, you can enjoy the feeling of satisfaction of having a clean, organized kitchen to make all your favourite meals in!


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Tags: , , , , , , , , , April 15, 2012 | No Comments »



Vitamin D for Healthy Bones

Do you remember a few years ago when a new study about the importance of Vitamin D was published? Vitamin D supplements were flying off of the pharmacy and health food store shelves.  I’m always amazed how an article in the media can influence a population to react.  I wish it was that easy to influence the population to adopt a plan of eating well and exercising frequently. However, that is more work (another blog topic) than just going to the store and buying a bottle of the sunshine vitamin!

 What is the big deal about Vitamin D?

  • Vitamin D is an essential fat-soluble micronutrient necessary for the health of our bones.  We can make vitamin D in our bodies from having our skin exposed to sunlight on a daily basis. This is why it is called the sunshine vitamin.
  •  If you live in Canada – with our climate, we are limited to the number of days of sun per year and direct skin exposure to the sun is usually from May to September. And keep in mind, this process is blocked by sunscreen use. 
  • My dermatologist is always reminding me that too much sun increases the risk of sunburn, wrinkles, premature aging of the skin, pre-cancerous spots, and skin cancer.
  • So exposing the skin to the sun for just 10 to 15 minutes daily in the late spring/late summer months (in Canada)  is thought to be sufficient to make enough vitamin D for our bodies. Research continues to study this topic.

 

What foods contain Vitamin D?

  • There are two forms of this nutrient – D2 and D3 .
  • With Canada’s limited days of sunshine – we need to get vitamin D from food. However, very few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources.
  •  Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3. Mushrooms have enhanced levels of vitamin D2 from being exposed to ultraviolet light under their controlled growing conditions.
  • In Canada, all milks and margarines are fortified with Vitamin D by law. Other fortified foods include soy beverage, orange juice, yogurt and ready-to-eat cereals.

 

How does Vitamin D work?

  • The Vitamin D we get from sun exposure, food, and supplements is not in an active, absorbable form and must undergo two processes in the body for activation. It is first sent to the liver where it is converted into calcidiol.
  • The calcidiol is then sent to the kidneys where it is converted into calcitriol, the active form that our bodies can use. The fat- soluble vitamin D, actually a hormone, maintains the calcium and phosphate levels in our bodies necessary for the development of healthy bones
  • There is ongoing research identifying Vitamin K as part of the 'bone health cocktail' (vitamin D, calcium and phosphate) necessary for complete bone maintenance.

 

How much Vitamin D do we need?

  • The Daily Recommended Intakes (DRI) for Vitamin D have been a subject of academic and popular research over the past ten years. The DRI for individuals between the ages of 1-70 years are recommended to consume 600 IU/day.
  • Any age above 70 years is recommended to bump up the intake to 800 IU/day in order to prevent fractures with much frailer bones.
  • If you’re concerned about your vitamin D level, ask your medical doctor to order the blood work. Then consult with a RD to identify a meal plan and supplement regime (if necessary) to keep your bone health at the optimum level.

Here is a quick and easy recipe with Vitamin D foods for you to try from Mushrooms Canada

(you can use your favourite, health focussed products – not just the Brand names listed in the recipe)

Rustic Salmon Mushroom Quiche

 Enjoy!


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Tags: , , , , , , , April 8, 2012 | No Comments »



Easter Celebration

 

Do you have a favourite Easter Food Tradition?

Whether it is to celebrate a religious festivity or the welcoming of spring, Easter has become a holiday welcomed by all and enjoyed with many fun food traditions.  Here are some popular examples.

 Eggs – renewal of life

  • First one up is the Easter egg which is thought to represent the renewal of life.
    • As many of you have probably done so, picking up a marker or some dye during the week leading up to Easter has probably led you to colouring images and designs on an egg, as part of a tradition.
    • Hard boiled eggs are either left as decorations from your child’s school project or enjoyed around the table during whatever celebration you have during the Easter holiday.

Why Ham?

  • Ham was a natural choice prepared for Easter dinner many years ago before refrigeration systems had been developed.
    • Meat that were prepared and preserved in the fall months were not quite ready to be eaten come the Easter holiday, with the exception of the pigs that were done in time to put ham on the table. And so, ham became the traditional protein component for that meal. Today it continues to be a popular main dish.

Chocolate – just a little will do it!

  • Cadbury only released the first chocolate egg in 1873 in England. From then on, the concept spread across all continents and now children and adults worldwide see chocolate as a symbol of Easter. Do you have a favourite chocolate Easter treat?  One that was found running around in an Easter egg hunt or sharing an Easter gift basket with a friend.  There is a Lindt store in my city and every Easter I go there to find chocolate bunnies, rabbits, chicks and my favourite the carrot umbrellas. The key is to have these yummy treats in moderation.

 Keep balance in mind

I always suggest a balance approach to the diet, so have a bit of chocolate throughout the weekend,  but be sure to include lots of nutrient packed foods over the holiday as well. Here is delish side dish with some sweet (maple syrup) sure to be a great accompany to any of your festive meals!

Melange of Roasted Baby Vegetables (recipe adapted from www.eatingwell.com/)

 Ingredients

  • 1 1/2 cups pearl onions
  • 2 cups baby carrots (1/4 inch of greens left on) , or mini carrots
  • 12 ounces baby turnips, peeled (1/4 inch of greens left on) and halved
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons pure maple syrup, divided
  • 1/2 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 10 sprigs fresh thyme, or lemon thyme
  • 2 teaspoons cider vinegar
  • 2 tablespoons chopped fresh flat-leaf parsley, divided

Directions

  1. Preheat oven to 450 degrees F. Combine the onions, carrots, turnips, oil, 1 teaspoon maple syrup, salt, pepper and thyme sprigs in a large bowl; toss to coat well. Spread the vegetable mixture in a single layer on a large baking sheet with sides. Roast, turning the vegetables twice, until tender and lightly browned in spots, about 30 minutes.
  2. Transfer the vegetables to a large bowl; remove thyme stems. Drizzle with the remaining 1 teaspoon syrup, vinegar and 1 tablespoon parsley; toss to coat. Sprinkle with the remaining 1 tablespoon parsley and serve!


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Tags: , , , , , , , , , April 2, 2012 | No Comments »



Goji Berries

 

Did you know we grow goji berries in Canada? We can grow them in southern Ontario in Norfolk country, which is located near Lake Erie.

 What are Goji Berries?

They are orange-red berries that are similar in appearance to grape tomatoes or crabapples, but with the texture of cranberries. They are native to China and Tibet and grow on small plants that produce these small berries in the summer.

 Nutrition and Health Benefits of Goji Berries

Goji berries are packed full of nutrients including vitamin C and high levels of B vitamins. They are also a great source of antioxidants, amino acids and essential fatty acids. Goji berries have been used for centuries in Traditional Chinese Medicine, but are still fairly new to the Western World.

Because they are still a newer discovery, there is plenty of research being conducted regarding the health benefits of the berries.

Goji Berries may:

  • Decrease the incidence of strokes, heart attacks, Parkinson’s disease, and Alzheimer’s disease
  • Increase energy
  • Increase bone strength
  • Stabilize mood
  • Help to reduce insulin resistance reducing the risk of diabetes
  • Keep your eye on this interesting research!

How can I add Goji Berries to my day and where can I purchase them?

Goji berries are available in many different forms, but the most common one  is in the dried format, which looks similar to dried cranberries. They are also available as Goji juice, which is often a mixture of others fruits and beverages like Acai berries and Green Tea.You can purchase them in specialty food stores and some grocery stores

 Try out this great cookie  recipe as a way to enjoy the many benefits of Goji berries!

Goji Oat Clusters

Preparation Time: 25 minutes

Ingredients:

  • 1 ½ bananas
  • 1 C unsweetened applesauce
  • 2 tsp vanilla extract
  • ¾ C date sugar
  • ⅔ C whole wheat flour
  • 1 ¼ tsp arrowroot powder
  • ⅔ C raw walnuts, ground
  • 2 tsp cinnamon
  • ½ tsp nutmeg
  • ¾ C oats
  • ¼ C Goji berries
  • ¼ C raisins or currants
  • 6 dates, pitted and chopped
  • ½ C raw walnuts, chopped

Directions (makes approx. 40 cookies)

Preheat oven to 375 F degrees. Blend bananas, applesauce, vanilla, and date sugar in blender until creamy. In a large mixing bowl, combine the flour, arrowroot powder, ground nuts, cinnamon and nutmeg. Add the blended wet ingredients to the dry ingredients and mix well. Stir in oats, Goji berries, raisins, dates, and chopped nuts. Spoon small balls (one inch) of the mixture on cookie sheets.  Bake for 10 minutes.

 


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Tags: , , , , , , March 25, 2012 | No Comments »



Food for Thought – Brain Food

For an afternoon last week, I had a case of Spring Fever and my brain was on loan. Was it the week of unusual warm weather for March or was it brain overload? Whatever it was, I decided to fill up on some known brain foods.   

My Top 7 Brain Foods include Salmon, Yogurt, Walnuts, Eggs, Quinoa, Sunflower Seeds and Berries.  These foods all contain essential nutrients that contribute to proper brain functioning and mood.

The Brainwave on Salmon, Yogurt and Walnuts!

 Salmon:

  • Recent research identifies that the Omega -3 Fatty Acids DHA and EPA (DHA = Docosahexaenoic acid,  EPA = Eicosapentaenoic Acid) have a significant role in brain health. The brain’s reliance on DHA and EPA starts early in life and continues throughout adulthood.  Adequate intake of DHA and EPA are fundamental to proper brain function including cognitive ability and balanced moods.
  • Both wild and farm salmon contain anywhere from 1.2 to 2g (combined DHA and EPA) per 100g serving, which makes it an excellent source.

How much fish should you be eating?

The current recommendation in Canada is to consume at least 2 servings of fatty fish per week to increase your intake of Omega-3 Fatty Acids. Check with your dietitian regarding the amount of DHA and EPA you should be consuming daily.

 Yogurt:

  • Yogurt is a fermented dairy product made from milk that contains carbohydrates, protein and fat (some are fat free), vitamins and minerals essential to proper body functioning. It is one of my favourite foods. I prefer a plain, 2% milk fat version with no artificial sweeteners, so I can add fresh berries and walnuts getting more brain health ingredients!
  • The protein found in yogurt is of high quality, and contains all of the amino acids the body needs. Protein amounts can vary – so read the Nutrition Facts Table carefully. The form of carbohydrate found in yogurt is a sugar called lactose that is digested via enzymes in our body and then absorbed and used for energy. Carbohydrates are the brain’s primary energy source.   
  • Yogurt contains a good ratio of protein and carbohydrates to keep the brain energized.  So it is the perfect afternoon snack!
  • Yogurt contains several B vitamins. Several vitamins make up the vitamin B complex. Fatigue, irritability, poor concentration, anxiety and depression can all be signs of a deficiency of one or more of these.
  • The Gut/mind connection – more research is focusing on this. When the yogurt contains, live, active probiotics to promote a healthy gut, this may improve psychological health. Keep your eye on this exciting research.

 Walnuts:

  • Walnuts contain high amounts of ALA (Alpha Linolenic Acid is the Omega-3 FA found in plants and nut oils). Compared to other nuts, walnuts contain the highest amount of ALA, with a 28g (one ounce serving) of walnuts providing 2.5g.
  • ALA may play a role in the prevention of age-related brain deterioration such as Alzheimer’s disease.
  • Consuming walnuts may improve cognitive and motor performance in both children and adults.

Walnuts, like other nuts have a high amount of fat, so watch the portion size. A recommended serving of walnuts is 28g (one ounce), which equates to 12-14 walnut halves (1/4 C).

 Here’s a tasty spin on baked salmon that includes all three of these yummy brain foods

Walnut Crusted Salmon with Cucumber Yogurt Sauce 

Recipe adapted from: http://www.familycookbookproject.com/view_recipesite.asp?rid=2618831&uid=21972&sid=43201

 Ingredients:

  • 1 C. finely chopped walnuts
  • 2/3 C. bread crumbs
  • 2 Tbsp. butter or margarine, melted
  • 2 Tbsp. fresh parsley, chopped
  • 4x 6 oz. salmon fillets, skinned
  • 4 tsp. (approximately) low-fat mayonnaise

 

 Cucumber Yogurt Sauce:

  • 1 C. plain 2% fat yogurt
  • 1 small garlic clove minced
  • Half an English cucumber, grated

 

Directions:

1. Preheat the oven to 425º.

2. Combine the walnuts, bread crumbs, butter, parsley in a bowl and season with salt and pepper to taste.

3. Season the salmon fillets with salt and pepper if desired and set (skinned side down) on an oiled baking sheet.

4. Spread a teaspoon or so of mayonnaise on top of each fillet and top with the walnut mixture, pressing the mixture into the fish. Bake the salmon until just done, about 10 to 12 minutes.

5. While the fish bakes make the yogurt sauce: in a small bowl combine all ingredients and season with salt and pepper to taste. Serve with the fish.

 

Along with exercise, good sleep and food — enjoy better brain health!


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Tags: , , , , , , , , , , , , , , , March 18, 2012 | No Comments »



Nutrition Month 2012

What is Nutrition Month?

Nutrition Month is a special health awareness campaign from Dietitians of Canada that is held every March. The event is dedicated to bringing attention to various aspects of nutrition. This includes the importance of making informed food choices as well as developing and maintaining good eating habits.  Since conflicting information about food and nutrition from many sources can make be confusing, this Nutrition Month, dietitians are dedicated to busting popular food and nutrition myths – Get the Real Deal on Your Meal! – by bringing truths to Canadians. 

What is a Dietitian?

 I’ve been asked numerous times how do you become a dietitian and where do dietitians work? Dietitians must complete a University Bachelor’s degree specializing in science, food and nutrition, as well as a one-year internship of supervised training in hospitals and community organizations. After passing a final exam and registering with their provincial body (such as the College of Dietitians of Ontario),they can call themselves a Registered Dietitian and use RD after their name.

RDs are the trusted expert for food and nutrition advice. Similar to me, RDs can operate their own businesses and can provide their services to teach you how to create a food and nutrition strategy, shop smart, lose weight and prevent diseases like diabetes and heart disease.  Most often in Canada, RDs work in disease management and population health in hospitals, long-term care, health-units and community health centres. Some work in the food service sector and for the food industry.

 Are nutritionists RDs?

Don’t be confused; nutritionists are not the same as RDs. The term nutritionist can be used without any specific formal training, so their level of education varies. You can identify a Registered Dietitian  (regulated by a provincial college) by the designation letters RD at the end of their name. Also Registered Holistic Nutritionists (RHN) are not RDs, as they do not have the same extensive and in-depth University based education.

Get the Real Deal on your Meal Myth Buster Time!

Myth or Fact: Multigrain products are whole grain?

Myth

  • “Multigrain” means there are several different grains but it doesn’t mean they’re whole.  You’ll get the greatest benefits from eating whole grains. To know, check the label for “whole grain” before each different grain listed.

 

 

Myth or Fact: Frozen vegetables are not as healthy as fresh?

Myth

  • Frozen vegetables have been harvested at their nutrient peak and a flash-freezing process seals in the good stuff, often the same day.  It allows Canadians to enjoy a variety of vegetables and fruit year-round and is a practical choice for people living in remote areas.

Myth or Fact: If a food is low in fat or fat-free, it must be healthy?

Myth

  • Just because a food is low in fat or fat-free doesn’t mean it’s healthy. In fact, a lot of foods that are low in fat are definitely not healthy choices, such as candy, pop, low-fat cookies and fat-free frozen treats. While these foods may have little fat, they can still be high in sugar and calories and offer few, if any, nutrients.

National Dietitian Day is March 21, 2012

National Dietitians Day celebrates dietitians as health care professionals, committed to using their food and nutrition knowledge and skills to improve the health of Canadians.  This March 21, 2012 marks the third anniversary of Dietitians Day.

It reminds us that dietitians are the smart choice for advice on proper eating, good nutrition and healthy living.

 

 

 


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