HEALTHY EATING HEALTHY YOU

Week Eighteen: May 10, 2010

Challenge:  The Right Kind of Fat!

There are 3 macronutrients we need to include in our diet providing the calories we need to function on a daily basis, as well as essential nutrients to keep our bodies healthy and organs running at their optimal levels: Carbohydrates, Protein and Fat.  We know that we should be including more complex carbohydrates from whole grains, fruits and vegetables, protein from lean meat sources, lower fat dairy products, legumes and tofu, and fat from…….where?  Fat is an important macronutrient we need in our daily diets, aiming to consume 20-35% of our daily caloric intake from this particular macronutrient.  The take home message ALWAYS when it relates to fat is consuming the right types of fat in the correct portion.

It is mandatory for food labels to include the amount of total fat found in a particular portion of a product, as well as the saturated and trans fat content of that product.  Most often, when a certain product offers a number of healthy benefits, you may also see the polyunsaturated and monounsaturated fat content of the product listed.  So, what should we be looking for, and what should we be staying away from?

The types of fat we include in our diet determine how well our blood flows through the vessels.  Our body’s membranes are made mostly of fat —-cholesterol, trigylcerides, phospholipids.  Though our body is capable of making these fats (and needs to for some processes to occur), the type of fat YOU EAT mainly determines the type of fat that makes up your membranes, and thus, how well your blood flows.  For example, if we eat a diet high in saturated and trans fats (BAD FATS), plaque builds up along our artery walls, increasing bad cholesterol and triglyceride levels, ultimately making it very difficult for our blood to flow through normally.  On the other side, if our primary fat intake throughout the day comes from poly- and monounsaturated sources, these healthy fats help to decrease bad cholesterol levels, preventing plaque from building up against the artery walls, and therefore, allowing our blood to flow normally to all organs of the body so that they all function properly. 

So, this week’s challenge is two-fold: 

1. Look at the ingredient lists of the food items you choose to include in your diet this week, making sure that the combined saturated and trans fat content does not exceed more than 10% (**review “What’s in a Label” located under the Nutrition tab), or better yet, none to minimal levels of these fat sources
2. Include sources of healthy omega-3 fats in your diet, being mindful of the portion:

• 1 tbsp Extra Virgin Olive Oil
• ¼ C unsalted nuts and seeds – almonds, walnuts, pecans, cashews, pumpkin seeds, sunflower seeds
• ¼ of an avocado – slice it in a sandwich, top off a salad, mix with an egg for a spin on the classic “egg salad sandwich”
• 4-5 oz of cold water fish – salmon, mackerel, halibut
• 1 tbsp ground flaxseed – on toast with peanut butter, in yogurt, in your favourite tomato sauce
• Cook with canola oil more often
• Switch to margarine including EPA and DHA

Fat provides more calories in our diet (9 calories/gram of fat), so though we need to include the proper poly- and monounsaturated food sources, we must be even more mindful of the individual portion sizes, just like in everything we eat!

Week Fourteen: April 5, 2010

Challenge: Cleanse Your Body!

There are certain times of the year where we may find ourselves indulging in certain food and drink products a little bit more!  Refined sugars, a few more alcoholic beverages than normal, or more caffeinated beverages and food products to kick that fatigue that may be settling among us.  It is important to understand that although it is OK to have a few extra chocolate mini eggs, or an extra drink or two while catching up with an old friend or enjoying a family meal, we need to then take the time to allow our body’s systems to balance out to ultimately function at their optimal abilities.  When exposed to certain toxins, not only from the foods we eat, but also from our environments, these toxins may build up in our body’s tissues and in our bloodstream, possibly leading to decreased energy and/or health complications.

Detoxification is defined as a “process of clearing toxins from the body by neutralizing or transforming them into harmless substances”.  There are many types of detoxification diets, and I, by no means, am asking you to restrict your diets from essential nutrients we need to function and be able to perform our daily activities with.  Instead, I would like you to take a look at your diets this week, (or maybe what we indulged in over the long Easter weekend), and make note of the number of times we make food choices including refined processed sugars (carbohydrates), alcohol, caffeine and even nicotine for that matter.  Next step – kick it!  Instead of reaching for a chocolate bar or bag of chips to curb your mid-day hunger strike, choose a fresh fruit, yogurt, whole grain wrap with peanut butter or a small handful of almonds. 

Again, it’s important to stress that I’m not asking you to jump into the latest detox diet that’s out there (as mentioned above, there are a number of dietary restrictions on those detoxes).  Most prolonged detoxification regimes can strip away the lining of essential cells and organs and decrease the amount of crucial enzymes we need in our bodies to help to digest the food we eat, ultimately putting additional stress on our bodies. (For example, it is possible for our bodies to stop producing the enzyme lactase, which digests the milk sugar lactose, if we do not feed our body sources of lactose for a long period of time.)

Finally, you can make small adjustments to your diet to help balance the levels within our body systems and further help eliminate those “substances” we don’t need to function at peak levels.  Here are some tricks to try out this week:

• Have ½ lemon squeezed into 1 C water (room temperature or boiling) at some point during your day, preferably in the morning when you wake up
• Include some form of physical activity during your week that gets your heart rate up and allows you to sweat!
• Stay hydrated by drinking PLENTY of WATER!
• Add an extra serving of fiber each day from sources such as Bran Buds, Fruit with the skin on, ground flax seed or psyllium fibre
  • Remember, with fibre, we do need water!
• Give your body good-quality sleep each night – we get the best sleep between 10 PM and 4/5 AM

Make these little adjustments, and you will feel more energized and ready to take on the next day!

Week Twelve: March 22, 2010

Challenge: Fresh, Dried, Spice, Savour!

There have been a number of efforts made by the food industry in the last years to decrease the amount of sodium used in food preparation.  But how much is the flavour affected?  What then is added to those same food products to ensure satiety and satisfaction by the consumer?  Fat, sugar, cholesterol?  We all know when these nutrients are consumed in too high amounts, they too take a toll on our bodies in an unhealthy way.  So, what becomes the best way to flavour our food, satisfy our palate and keep our body functioning at its optimal level?

Numerous studies have shown the health benefits of certain fresh and dried spices and herbs, packing a whole lot of flavour in just a small amount!  Take ginger for instance.  More common in Asian and Indian cuisines, using it as a flavour-enhancer for chicken, fish, stir-fries, vegetables or even holiday desserts, will switch up your regular method of preparing such foods as well as provide your body with a source of antioxidants.  Add a small amount of fresh (minced) or dried ginger to your favourite salad dressing next time around! 

Pairing different fresh and dried spices and herbs follows well with the seasons.  In the words of Chef Anna Olson, “what grows together, goes together”.  We can use this as a first guide to help us get the most flavour from our favourite pasta dish, sautéed vegetables, grilled salmon, chicken or lean beef and even desserts!  For instance, in sticking with the seasons, we know that fresh local fruits and vegetables are more plentiful during different times of the year.  In the fall, when the weather turns cool, the bittersweet flavour of rosemary is ideal for hearty stews, meats and salads.  We also know that spices such as cinnamon, nutmeg and allspice are ideal for our favourite Thanksgiving dishes and desserts, such as squash, pumpkin, potatoes and apples, which are the produce that are more readily available, fresh, and grown locally during this time of year.  

When the winter hits and we crave warm pots of soup, casseroles and comfort foods, you can find fresh herbs such as thyme, bay leaves and coriander to punch up the flavour of these dishes.  Cumin, mustard, turmeric and bakers spices are more plentiful at this time, and perfect for cabbage and potato side dishes or your best holiday apple treat!

Asparagus, spinach, peas and roast lamb are wonderful spring produce and dishes, and pair together well with the season’s mint, chives, thyme or coriander.  Slice a few radishes in your next mixed green salad and kick up the flavour of your salad dressing with a small amount of paprika.  Or choose cardamom as the spice in an oatmeal rhubarb crisp!

Of course we can’t forget about our summer months when a small amount of extra virgin olive oil and fresh basil does the trick for your tomato and cucumber salad!  Fresh herbs such as oregano, dill, mint and lavender fill the herb gardens and add the perfect touch to your picnic salads, or grilled eggplant, zucchini and pepper blend.  Chili pepper adds a spicy kick to any dish with just a pinch and packs in the antioxidants.  Capsaicin gives chilli peppers their nutrient profile, and the hotter the pepper, the more capsaicin (and antioxidants) you’re getting!

Most importantly….non-processed!  Foods in their most natural form (the perimeter of the grocery store) should always be on the top of your list and your number one priority for the health of the most important machine….your body!

Week Ten: March 8, 2010

Challenge: Celebrate Food…From Field to Table

As promised, this week I challenge you to think “locally” as you make your grocery and food purchases each day.  Each March, Canada celebrates National Nutrition Month®, providing resources, information and education surrounding a specific topic of interest —- this year, we “Celebrate food…from field to table”.  Although the winter months and those leading into the spring make it a little more difficult to purchase locally grown food in Canada, I challenge you to choose local whenever available this week.  Additionally, I encourage you to choose a plethora of foods in their most natural, whole form, or in other words, non-processed!  This is definitely a challenge when we are faced with the numerous pre-packaged food availabilities right at eye level, but remember, the better we fuel out bodies with whole, natural foods, the better our bodies will be able to function at their most optimal level. [Visit “Let’s Take a trip...to the Grocery Store” under the ‘Nutrition’ tab for more information]

Some tid bits of information The Dietitians of Canada (http://www.dietitiansofcanada.ca/) have put together to further spark our interest and knowledge on locally grown food products are shared below.  I encourage you to navigate through the Dietitians of Canada web page for more practice-based information on the wonderful world of nutrition!

• Eat your beans!!  Chickpeas are one of the fastest growing Canadian food products.  They fuel our bodies with a good source of fibre and fullness at any meal enjoyed at.
• Our smallest province…PEI…produces most of Canada’s potatoes (24%) followed by Manitoba (21%), Alberta (17%) and New Brunswick (15%).
• ‘Our Home and Native Land’, Canada, exports more mustard seed than ANY country in the world! 
• ‘An apple a day’ —this crunchy satisfying mid-day snack is Canada’s  largest fruit crop in terms of weight of food produced
• In 2006, Statistics Canada noted over 200 000 farms operating in Canada.  One Canadian Farmer can now produce food for about 120 people for a whole year!
• Local foods are usually fresher, and you have the opportunity to support local farms and farming families!

So, carry on this week, and think about how you may want to start your own mini vegetable garden, whether on a balcony, in small planters, on a little spot in your yard, or really get into it and think about your favourite fruits and vegetables to plant in your own full-sized garden this spring, summer and fall —–because it’s just around the corner!

For more information on Nutrition Month®, visit www.dietitians.ca/eatwell