HEALTHY EATING HEALTHY YOU

We’ve all seen the holiday survival lists: getting through the holiday party, eating fewer sweets, fitting in a little extra activity, or trying to get a jump start on your new year resolutions. So, as we head into the season, eating a few more meals out and about, going to holiday parties, tempting sweets and entertaining, here are a couple tips to help you stay focused while still enjoying the most special time of year!

- First and foremost, it’s a time to catch up with friends and family and share in the festivities!! Strike up a good conversation, step away from the buffet table, and re-connect with the people around you! Refrain from standing around the food table for the majority of the evening. This tends to lead to mindless eating, consuming more calories than anticipated.

- Dress up for the occasion: wear a form-fitting outfit….don’t wear your comfy pants. People who wear loose clothing tend to overeat without realizing it!

- Always have a glass of water in your hand/by your side, or a clutch or handbag in one hand at all times! Those liquid calories do add up, so if you are enjoying a glass of wine or mixed drink, sip slowly, savour it and be mindful of how much you’re drinking!

- Maintain proper nutrition throughout the day—meals and snacks—having a light snack before heading to the holiday party! Going to a party famished will only lead you to over-eat, usually on high calorie, high sugar foods.

- Be mindful of portion control on your dinner plate and avoid going back for another round! Fill your plate with vegetables first, leaving less room for those items that may be of higher fat.

- Keep with your regular fitness routine as well as you can. Daily physical activity helps to keep us focused on overall healthy living, including good daily nutrition. It will also make it easier to get back to things once the holidays are over and the New Year sets in!

- If you’re attending a potluck holiday meal, bring a healthy choice, and the recipe! You never know who else may appreciate it!

Most importantly, be realistic! Setting weight loss goals throughout the holiday season are not always likely to be followed. Enjoy the holidays, allow the points above to help guide you to better choices, and re-visit your goals once the holidays have passed by!

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Carbohydrates are our primary source of fuel. When we eat something that has carbohydrates, it digests through our bodies and is transformed into a simpler form, sugar, which our bodies can use for energy, to keep our brain focused and alert, or stored for future use.

Confusion often lies in which types of carbohydrates to choose, when to eat them and what to look for. We want to think about the natural sources of carbohydrate—fruits, vegetables, milk products, whole grain products—these are the complex carbohydrates we need to include in our daily diets. Whole wheat products can be tricky, so think of it this way. Wheat grows as the “whole” wheat. This includes 3 important parts, the bran, germ and endosperm, where the nutrition is. Choose grain products that include “whole grain whole wheat flour” as the first ingredient on the ingredient list. Some breads will have some added sugar. If it’s the next ingredient, there’s a better choice out there. There are enough available that don’t have added sugars. Make sure any sliced bread product you choose has at least 3 grams of fibre per slice. Fibre takes longer to digest, so when we choose products with fibre, whether it’s fruit, vegetables, or whole grain products, we stay fuller for a longer time.

“Enriched” wheat flour in the ingredient list often means that the natural whole wheat has been stripped of its nutrients (otherwise known as processed), and only parts of the whole wheat have been added back into the product. This means more added sugar is needed to help preserve the product. Research has shown that the added “simple” sugars in foods, the white processed sugars, are what is the root cause of the obesity epidemic we are currently facing.

For active individuals, carbohydrate is important to help fuel activity. The type of activity and duration plays a primary role in determining how much is needed. The American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine have developed the Sports Nutrition Guidelines to help guide us towards choosing the type and amount of carbohydrate to fuel our workouts. In summary, active individuals should consume:
• diets high in carbohydrate (from fruits, vegetables, grain products, milk products)
• 6-10 grams of carbohydrate per kg of body weight per day
• a small amount of carbohydrate for exercises lasting longer than one hour to help maintain normal blood glucose levels

Notice that the chosen carbohydrates should be from natural “complex” forms instead of added “simple” sugar sources (juices, pop, candy, cookies, chocolate, white bread products). For more specific and individualized recommendations, it is always best to talk to your doctor or a registered dietitian. The Sports Nutrition Practice Guidelines are a great resource to help guide you towards some recommendations, while the Canadian Nutrient File is always a great resource to find the carbohydrate content of any food item.

http://www.sportsnutritionworkshop.com/Files/53.SPNT.pdf

http://webprod3.hc-sc.gc.ca/cnf-fce/index-eng.jsp

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The Salt craze has hit and the question that always seems to come up is “how much do I need”. The Institute of Medicine has established a level of sodium that Canadians need on a daily basis, which equates to 1500 mg, and an upper level of 2300 mg. 1500 mg indicates the dose needed to maintain a healthy body. Sodium is needed by our bodies to regulate our blood pressure, balance the fluids in and out of our body’s cells, and maintain muscle and nerve function. 2300 mg is the dose, which for many individuals, is safe for your health. There are a number of situations when the amount of sodium we consume through our diet must be well-monitored. People with high blood pressure or kidney issues must monitor their sodium intake even more closely to prevent adding more stress to their body. Your doctor or dietitian will be able to give more individualized recommendations if you have any of these specific issues.

So how much sodium is 2300 mg and where do we get it through our diet? One teaspoon of salt daily is equal to 2300 mg, and about ⅔ of a teaspoon is equal to approximately 1500 mg. Studies have indicated that about 11% of the sodium in our diet is naturally occurring in our foods, about 12% added to cooking processes and 77% from processed foods!! Considering that we can control the amount of processed foods we eat, that last bit is huge!

Below are some foods that we may not consider having a sodium level associated with them:
• 1 medium apple = 1 mg
• 1 medium banana = 1 mg
• 1 cup asparagus = 3 mg
• 1 cup tomatoes = 8 mg
• 3 oz roasted skinless chicken breast (plain) = 38 mg
• 1 cup 1% milk = 113 mg

Stick to the perimeter of your grocery store when completing the majority of your grocery list, that way, when you do add salt to meals and dishes, you can control the amount you put in. Packaged and processed foods are needed to keep our cupboards stocked, and add some more flavourings to meals, but this is the area where we need to read the label a little more just to see how much added sodium is in the particular product.

Adding physical activity in your day means that you lose more sodium through your sweat, need more sodium to balance the fluids between your cells, and most importantly, maintain your blood pressure as your blood pumps more vigorously through your body. Though everyone exercises for different durations and at different intensities, this is an area to monitor, and make sure your sodium intake isn’t too low. It is best to speak to a dietitian or your doctor should you need individualized recommendations for your specific daily sodium intake.

http://www.hc-sc.gc.ca/fn-an/nutrition/sodium/index-eng.php

http://webprod3.hc-sc.gc.ca/cnf-fce/index-eng.jsp

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Most of us thrive on routine:  Waking up in the morning, preparing our first meal of the day, maybe a trip to the gym, and then starting our work day.  We finish our work day, complete all of our evening activities, and then the next day is in front of us just like that.  As we head out of the summer, and into the fall, there were probably a number of times, maybe weeks at a time, when we fell out of our routine.

September is not the start of a new calendar year, but for many, it is the start of their “year” to get back into the swing of things, arrange our work, healthy nutrition and gym schedule, and maybe for some, take on a new challenge.  What do you do in your life right now that is working and bringing about positive results?  Make your list, and make a conscious effort to keep those healthy, positive things in your daily rituals. 

How do you fuel yourself through your day?  Is your diet adequate in fruits and vegetables, protein, complex carbohydrates and dairy products?  Or do you tend to reach for those quick “grab-and-go” snacks that are usually higher in sugar and fat?  Vegetables and fruit are great snacks to have with you, and when paired with a source of protein (ie. peanut butter, nuts, glass of milk, yogurt, low fat cheese, hummus), these snacks will keep you satisfied until your next meal comes about.  So, if you need a new challenge, make an effort to prepare some fruits and vegetables at the beginning of your work week.  The more you get your family involved, spouses and/or children, the faster the process will be, and the more people will benefit from good nutrition!

Are you heading back into your weekly fitness routine?  If you took a few extra days off over the summer months, getting back into your fitness routine with something that you are comfortable with is an excellent place to start.  Put a little marker in your calendar three months from now though.  Our bodies get accustomed to moving and doing the same things on a daily basis.  Try to switch up one or two of your “active” days in three months time to trick your body and get it moving a little differently! This will give you a new challenge and your body something new to adjust to, helping you burn more calories and see different fitness results.

Routines help us stay on track with many things in our lives.  There is always the possibility to improve what we currently practice on a daily basis! So, let this be the year where you take a look at your current routine and truly ask yourself, “what can I do differently to help me lead a healthier life?”

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Where does the produce you eat come from? Have you ever really stopped to look, feel and smell the ‘fresh’ corn at your grocery store?  In order to sell so many varieties of fresh vegetables and fruit year round, grocery stores must purchase most of this produce from far away.  By the time we finally eat this food, some nutrients have been lost and the taste and texture is also affected.

Visiting local farms throughout the city is one way to purchase fresh produce, or you could consider growing your own vegetables.  Vegetable gardens provide delicious, nutritious and safe foods, give you a reason to go outside and be physically active, and can save you money on your grocery bill.  A 2009 study released by the National Gardening Association highlighted the potential cost-savings of growing your own garden and incentives individuals have.  The cost of starting up a garden is important to note.  Gardening tools, soil, land, and compost have costs associated with them; however, research has shown that in the long-run the cost-savings of growing your own vegetables outweigh these initial start-up fees.  A pack of seedlings cost a mere $1.00, while a young plant costs between $1.30 and $3.00, depending on what you buy.  One tomato plant could keep your fridge stocked weekly, and allow you to preserve some at the end of the season.  Add a bell pepper plant, cucumbers, zucchini and lettuce and you will be preparing the best summer salads and dishes at a fraction of the cost to what you would pay at a grocery store.

A garden does not have to be big or time consuming—just something that you can call your own, watch grow, and enjoy!  For new gardeners, a fresh herb box is a great place to start.  Parsley, basil, rosemary, oregano, dill, and sage –the possible herb combinations are endless and really depend on your flavour preferences.  Vegetables require a bit more room, though some varieties can be planted in containers on a patio.

Local food, whether you grow your own garden or support the farmers in the area, helps to sustain the land YOU live in, putting your money back into the local economy and supporting a sustainable environment.  You are guaranteed fresh products with more essential nutrients that would ultimately get lost in foods that travel long distances.  You also get to spend a little extra time enjoying the fresh air and sun, not only doing something good for the land, but yourself too!

garden.org

http://www.gardenresearch.com/files/2009-Impact-of-Gardening-in-America-White-Paper.pdf

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Spring may have arrived almost 2 months ago, but it looks like we’re finally settling into our season of fresh local vegetables and fruits that will hopefully fill your lunches, dinners and spring/summer parties.  It’s a time of year when local farmers see more friendly faces and share what they grow with all of us.  Going to a local farm is an adventure in itself.  There are many in our cities offering their fresh vegetables, fruits, dairy, eggs and even meat products.  If you don’t already, I encourage you take a trip to a local farm at one point this spring and summer, to see what there is to offer—not only during the warmer seasons, but year-round as well. 

Maybe you have your own garden or fresh herb box already started.  Whether you grow your own vegetables, fruits and herbs, visit a local farm, or opt for a grocery store, I encourage you to choose local produce when available.  Local produce has travelled shorter distances to ultimately end up in your meals.  This means you get more nutrients from the produce, which would otherwise be lost when food travels from far-away places.

Look out for these particular items over the next few months as locally grown to enjoy throughout your day:

• SPRING:
  • Asparagus
  • Tender greens
  • Spinach
  • Snow peas
  • Snap peas
  • Radish
  • Rhubarb
• SUMMER:
  • Tomatoes
  • Zucchini
  • Eggplant
  • Peppers
  • Corn
  • Beans
  • Berries
  • Melon
  • Peaches

Remember, be creative, have fun and stay healthy!

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It still holds true: Breakfast is the most important meal of the day! According to an article presented in the Journal of Public Health Nutrition as well as information presented from the Institute of Population Health from the University of Ottawa, most people who do not start their day with a healthy breakfast have poorer nutritional habits overall.  Skipping breakfast leads to a less normalized meal pattern for the rest of the day and more unhealthy snacking habits.  When you add these up: larger lunch and dinner portions with poor snacking habits in between, we see an increased consumption of fatty foods and those higher in sugar, which we know are not the appropriate fuel sources to keep our bodies in top shape.

After an evening of rest, our body goes into starvation mode, hence the name of the meal, “break”-the-“fast”.  When we start our day, continuing on with this starvation, our body’s metabolism slows down.  When the first meal finally hits, our bodies respond by holding on to those calories, most often as fat, not knowing when the next meal is going to occur.  Overall, fuel from meals is not sent to the cells that need them (brain and muscles), decreasing the efficiency of how well our body metabolizes our food.  This type of routine could lead to issues such as overweight and obesity, adding more stress to your body and overall health.

Although research indicates that in the end, those who eat breakfast vs. those who skip it, eat a similar number of calories, the difference is in the type and quality of the food.  Breakfast eaters tend to make better choices throughout the day, include more fruits, vegetables, and milk products and follow a more normalized eating pattern.  Non-breakfast eaters have a poorer quality diet, choosing high energy, nutrient poor food choices and eating larger meals and snacks later in the day and evening when our energy needs aren’t as high.

When it comes down to it, our bodies are better able to use and metabolize nutrients that come from fruits, vegetables, whole grains, milk products and lean protein choices, when breakfast is included each day, and there is a more even intake of calories throughout the day.

Check out these tips to help you include breakfast each day, stimulate your brain and start your day out on the right foot:

• Make a batch of oatmeal on Sunday evening
  • Warm up a portion with milk in the morning and add your favourite fruit
• Prepare a large batch of yogurt and fruit smoothie and keep it in the fridge
  • Give it a stir in the morning and take it with you on your way out of the house
• Make a quick peanut butter and banana wrap to eat on the go or at home
• Enjoy a yogurt with your favourite fruit
• Make a batch of your favourite, healthy oatmeal and fruit muffins and freeze individually for a quick grab-and-go
• Make your own trail mix and put a portion in a container to munch on on your way in to school or work
• Grab ½ a bagel with a slice of cheese and/or a fruit

Rule of thumb: aim to include 3 different food groups at meals, and 2 food groups at snacks and you’ll be setting yourself up for success!  Be creative! Have fun! Make healthy eating a part of your everyday life!

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

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When was the last time you were in a grocery store?  Did you spend some time in the aisles?  Are you as amazed as I am by the millions of products that are filling the shelves and freezer sections of the grocery stores?  I must admit, there have been some efforts made as of late to provide “healthier” options for all of us.  But, do you just trust that Blue, Green or Red menu item that “claims” to be lower in fat compared to its leading competitor?  Or “trans fat free”? 

You probably also ask yourself, “How can this taste so good if it’s supposed to be low in fat?”  There are two types of fat: The good fats, or unsaturated fats (polyunsaturated and monounsaturated), and the bad fats, or the saturated fats (saturated and trans).  We need a little bit of HEALTHY fat in our diet each day, but there’s a catch when it comes to those snack products, like popcorn, chips, crackers, granola bars and even some margarines that are claiming to be “healthier” in nature.  So, what culprits do you need to look out for on the Ingredient List?  Palm and Palm Kernel Oil.  These are unhealthy hydrogenated trans fats that have shown up on ingredients lists of “low fat”, “heart-healthy”, “health menu” items, and they don’t do your body any good!  No naming names here, but just have a look at the ingredient list of your favourite low-fat snack item next time you check into the grocery store.

I can understand people’s frustrations when looking at a nutrition label.  There is quite a bit of information on them.  That’s why I encourage you to choose whole foods that don’t need a label on them because there has been little to no processing done to them.  Fresh fruits and vegetables, meat and dairy products, and most whole grain starch items are the items that should be filling up your grocery cart each week.  Find a product or 2 each month that you can clearly identify as being healthy by looking at a few different labels, and to give yourself a treat once in a while.  But if you need that sweet tooth craving fixed, grab a fresh fruit with yogurt, or 1 piece of dark chocolate (more than 70% cocoa) .  Or if you need that salty kick, spread a tablespoon of peanut butter on whole grain toast or celery, an apple or pear!

March is Nutrition Month®!  This year’s slogan is “Celebrate Food…from field to table” with a theme of Cooking together is the recipe for fun!  What do we want to do?  Choose whole foods (foods that have had very little to no processing done to them) as often as you can this month.  Get everyone in the kitchen helping out, making healthy meals together.  Visit www.nutrition2011.ca for a number of great recipes, cooking tips and strategies to feed everyone in your family with the healthiest food, even that picky eater!

Good luck and have fun!

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Now that you’re getting a little heart-lifting activity in each day, it’s time to keep that up and add in a great heart healthy food source: Cold water fish!

Do you eat 2 servings (2.5 ounce each) of cold water fish a week?  Try to fit some salmon into your meal plan this upcoming week.  Canned or left-over salmon is great in a sandwich, mixed with a little bit of cottage cheese, avocado and Dijon mustard.  Enjoy this wonderful mixture on whole-grain, flaxseed or 100% Rye bread, with a side salad and fruit, and your mind will be set for the rest of the day.  Or enjoy a serving of oven-baked salmon with your favourite vegetables and some sweet potato fries.

It is very important we consume some type of omega-3 fatty acids in our diet each week.  These types of fat are known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).  If you do not eat fish, and are taking an omega-3 supplement, check the bottle to make sure your supplement actually includes adequate amounts of THESE types of fat.  When choosing a supplement, for heart health, you will want to choose one that provides about 1000 mg (1 gram) of DHA and EPA combined, daily.  If you are not taking a supplement, and are thinking about including one, make sure you speak to your doctor first!  We get enough omega-6 and omega-9 in our daily diets, and for that reason, a simple omega-3 supplement (if you’re not eating fish twice a week), is sufficient.

Other ways to get smaller amounts of omega-3 in your diet:

• sprinkle ground flax in your cereal, yogurt, pasta sauce, or smoothie
• add a small handful of walnuts to your cereal, salad or enjoy as a snack with a fruit or piece of cheese

Good luck and have fun!  Your heart is only as healthy as you make it!

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