Go Green This St. Pat's!

St. Patrick's Day is on it's way and in the spirit of the 'Green, I'd like to tell you about dark green vegetables!

Visit my blog for my Sham*Rock* Smoothie recipe!

Dark green vegetables are in the superfood category. They are high in nutrients, are known to fight cancer. They protect the heart and bones and prevent birth defects. A great way to get more greens is to add them to tomato sauce, salads, soups or into a stir fry. Studies show that eating 3 or more servings of dark green vegetables a day have been shown to slow the mental decline associated with aging by 40%

Dark greens are a great source of many vitamins and minerals, here are the big ones...
Vitamin A - this nutrient protects against cancer, colds, flu, helps form strong bones and teeth and lowers cholesterol levels
Vitamin C - This enhances the immune system, protecting the body from infection, and produces anti-stress hormones.
Vitamin K - Essential for bone formation and repair, Vitamin K helps to prevent osteoporosis
Calcium - We all know how important Calcium is for strong bones and teeth. IT also lowers blood pressure and supports a healthy nervous system
Iron - The red blood cells produced by iron carries oxygen throughout the body providing energy and strong immunity
Folate - Truly brain food, folate is essential for pregnant women. It is needed for energy and red blood cell formation and prevents depression and anxiety

One serving of dark green vegetables is 1/2 C cooked or 1 C raw

Some of my favourite dark green vegetables are Spinach, Kale, Swiss Chard, Broccoli and Romaine Lettuce. Look up recipes on the net for some interesting ways to serve it up!

If you have a hard time getting your kids to eat greens, don't give up. Try and have it on the menu frequently. Becoming familiar with these vegetables will ensure your child will be happy eating them later, even if for a little while it gets pushed around the plate. Remember that you need to eat them too!

Fat! Eat it or Leave it?

In honour of Valentine's Day, I thought I would take a look at heart health. To have a strong heart we have been told to reduce the amounts of 'bad' fats in your diet. This is true, but what constitutes a bad fat? I think this is where the information gets confusing. Thanks to science, many kinds of fat have been identified. Talk about confusing! Without getting too science-y, I will attempt to describe these fats and tell you the pros or cons of each.

Go here for my heart healthy Maple Molasses Cookie recipe!

Monounsaturated & Polyunsaturated Fats: These fats are stable at room temperature but sensitive to light and temperature. They have been shown to reduce cholesterol levels and the risk of stroke. Examples include olive oil, sunflower oil, peanut and other nut oils. These fats are generally unstable, so when buying this kind of oil look for cold pressed and oils stored in dark glass bottles. Cooking these fats will also cause them to break down, so cook your oils at low temperatures, but feel free to make salad dressing out of them!

Omega 3 & 6 Fat: Omega 3's are found in few foods: flax seeds, chia seeds (salba), hemp seeds, walnuts and cold-water fish. Omega 6 are found in lots of food: baked goods! To work properly a human needs a ratio of (Omega 3) 1:3 (Omega 6); but thanks to our love of baked goods our standard diet has a ratio of 1:10. Increasing your levels of Omega 3s by adding fish, hemp or flax oils to your diet will decrease your risk of health problems.

Saturated: This fat has gotten a bad rap, but science is showing that saturated fat is not as bad as previously thought. Saturated fat is predominantly found in animal products like meat and dairy. It is also found in coconut and palm oils. Saturated fat is important for cell integrity, increased immunity and calcium absorption. Look for products that are organic or come from grass-fed animals.

Trans Fat: This really is the bad guy. A completely man-altered fat, trans fat is caused by hydrogenation. Hydrogenation was seen as one of the greatest advances in food science because it increased the shelf life of processed food. The first trans fat was Crisco; shortening and margarine are the common trans fat culprits in processed food. I say stick with butter, it's natural. Look carefully at food labels, if you see the word modified or hydrogenated, even if the label says it is Trans Fat Free, it really is not. Heart disease, cancer, diabetes, obesity, liver dysfunction and infertility have all been proven as 'side effects' of a trans fat diet.

Coconut Oil is something I use in some of my recipes, but I think that many people are confused about my recommendation. And no wonder, we've been told many times that coconut oil is very bad for us.
Is this true? Back in the day, coconut oil was used in a lot of processed food and popcorn at the movie theatre. But here's the thing... this coconut oil was modified. Modifying or hydrogenating coconut oil basically destroys the health benefits of this oil and makes it a trans fat.
Using an organic coconut oil, found in health food or Asian food stores is a great addition to your pantry. Coconut oil helps you burn fat, is antimicrobial and is beneficial to prevent and treat heart disease. For more science-y information on coconut oil, visit The Weston A. Price Organization and read some of Dr. Mary Enig's research.

A final note on Heart Health... The Heart and Stroke Foundation has a strong campaign at your grocery store. You may have seen the Health Check logo on processed food. Companies that want to include this logo on their food need to pay for this logo. They must meet the Foundation's nutrition guidelines, however these guidelines are not that strict. Currently the Foundation is looking into putting this logo on fast food created by McDonald's, Subway and Tim Horton's food. I was quite disappointed to learn about this. I always felt this logo was misleading, because a large corporation could easily afford to pay for this logo, resulting in people passing over potentially healthier food options created by companies who could not afford this kind of marketing. Now that they will be putting this logo on fast food, it shows how 'flexible' their nutritional standards truly are. To learn more about this and to send an e-mail to the Heart and Stroke Foundation protesting this campaign, please visit a new favourite blog of mine: http://www.weightymatters.ca/2008/01/what-can-you-do-about-health-check.html

This picture is from www.weightymatters.ca and was taken at the Ottawa General Hospital. See the Heart Check logo? Wow! Who knew Slush Puppies were good for your health (insert sarcasm here please).

It's a Newer Healthier Year. Right?

I hope that everyone is enjoying 2010. It is mid-January and I wonder how many of your resolutions are still on track? If you have fallen off of the health wagon already, don't be discouraged. While Jan. 1 is a great marker for starting new habits, you can take the steps towards a healthier lifetyle any day, any time! I have been resolving to get more organized since... well perhaps always?

Here are some tips to making 2010 a healthier year

Add variety to your diet - One of the biggest problems we have is our love of consistency. Look at your grocery list, do you buy the same food every week? This is actually a diet downfall. If you are always eating the same thing your body is not getting a variety of nutrition. Change up your bread or pasta. Try spelt bread or kamut pasta once in a while. These are small changes, but you will get a better nutritional bang for your buck. Eery time you eat something different you are getting different vitamins, minerals and increasing your overall health.

Organize your daytime meals - Lunches are sometimes the hardest to get together, and often people do not snack regularly. Make a commitment in the evening to make your lunch & snacks for the next day. Another alternative is to buy some groceries to keep in the fridge at work. It is important to eat every 2 - 3 hours, something small & something nutritious (not cookies!!!). Eating frequently ensures that your metabolism is working, burning off that excess from the holidays.

Store your food properly - After grocery shopping, store your food properly and conveniently. If you buy baby carrots for work, pack them up into baggies right away, so it is easy to grab & go. Wash your lettuce and store it so you can quickly make a salad. Storing your food properly and in the right portion sizes will help you make better choices throughout the week.

Try something new once in a while - A little different from adding variety, I really think that once in a while you should buy something that you have never tried before. If I hadn't taken a risk, I wouldn't know that I do NOT like Granadilla (Columbian fruit) but I really enjoy tomatillos. When cruising the produce aisles pick up something different, look up some preparation ideas on the net and give it a go!

Focus on the positive steps you have taken - We all live busy lives and sometimes our best intentions end up being just intentions, insted of actions. That's okay. Think about what has worked, determine why something may not have worked and try again!

May you, your friends and family have a wonderful 2010!

Happy Holiday Baking!

It's the holidays and I have set aside a day to bake up some goodies for the holidays. I have a few stand-bys that I make and I also try to incorporate some new treats every year. Some of my treats are healthy, but some aren't. This is the only time of the year when I have white flour and white sugar on hand. Perhaps I should make all healthy and wholesome goodies, but it is the holidays after all! Besides, I do have a few tricks I use to increase the health factor of some favourites.

This year I made these Apple Gingerbread Squares! I took two recipes from an old 'Christmas Baking' magazine and made a few changes to make the recipe my own. I encourage you to try the same. Click here for the recipe!

The basics ingredients for baking are flour, sugar and fat. Eggs, milk, spices and others will be added to change the consistency and flavour.

Flour - White flour is one of the worst things you can eat. It contains no nutrition; but it does make pastries and breads light and flaky. Both whole wheat and whole spelt flour is more nutritious than their lighter counterparts as all of the grain is intact. When I am substituting flour, I often use spelt flour. I use light spelt flour and whole spelt. Light spelt flour is refined like white flour, however it does dissolve in the body better as it is water-soluble, so you are more likely to get the little nutrition that is left in the flour. If you want to replace white flour you can use 1/2 whole wheat and 1/2 whole spelt or 1/2 light spelt and 1/2 whole spelt. Increase the baking powder content by half if you are using spelt to ensure there is a bit more rise, as spelt does not rise as well as wheat.

Sugar - Sugar has no substitute! Actually we all love our sweets and there are alternatives to using sugar. Maple syrup, Stevia and agave nectar are all sweeteners found in nature and are good substitutes. Some amazing cooks have done terrific things with these sweeteners. If I am not willing to experiment, I will often decrease the amount of sugar by 1/3, or I will use Sucanat. Sucanat is dehydrated cane sugar and you can find it in your natural health store. All other sugars are the same; brown sugar, cane sugar, golden sugar. All sugar, no nutritional difference.

Fat - Oh the dreaded fat. Absolutely necessary for making pastries light and flaky and cookies mouth watering. I do not use shortening or margarine ever. Both are trans fat in a box, no matter what the label says. I recommend using butter or coconut oil. Butter is a natural source of dairy fat and, while it is fat, your body knows what to do with that natural source of fat. Coconut Oil has also gotten a bad name in the past. Research is showing that this all-natural fat, used in warm climates around the world, is actually a fat-burner and makes great pastry!

I wish you the best this holiday season. Eat good food (in moderation!) and enjoy the holidays with your family and friends. May 2010 bring you further happiness and health!

Portion Control!

As we are approaching the Holidays, everyone starts to worry about their waistlines. I believe that it is important during the holidays to enjoy yourself. I became a nutritionist because I love food! I have found that by choosing whole foods and watching my portion sizes I can feel good, eat well and enjoy the holidays. I hope these tricks work well for you too!

Here are some tricks for watching your portion sizes...

1) Divide your plate in 4. One quarter is for protein, one quarter is for a starch and the final half is for vegetables.

2) Protein - your serving of protein should be the size and thickness of your palm, without your fingers. Choose lean meats or legumes



3) Starch - This could be a whole grain like brown rice, whole grain pasta or quinoa. It can also be a starchy vegetable; this includes potatoes, sweet potatoes, carrots or squash. Choose an amount that is equal to one fist.


4) Vegetables - Eat lots of vegetables and try to get lots of dark green veggies. You can eat as many vegetables as you can hold in two hands



5) Fat - A portion of butter, oil or salad dressing should be equal to the tip of your thumb



6) Fruit - A piece of fruit should be the size of your fist.



I really like the hand-method when it comes to determining portion sizes. Everyone is different and if you use your hand it will make sure you are getting the right portion for your body type.

Thanks to Diabetes Canada for these great graphics

I Want Candy!

Halloween will arrive shortly and with it the beginning of the end of many healthy eating plans. Candy begins showing up on office desks around the end of October. November signifies the secret raiding of kids Halloween bags. Baked goodies and treats start a steady trickle throughout December.

Treats are an important part of life, however it is important to monitor your 'treat consumption'. How often do you deserve a treat? Is it everyday? Once it becomes frequent, it is no longer a treat, but a part of your diet. There are lots of reasons to limit candy consumption, but here are the biggies:

• Excess sugar is stored as fat
• Sugar decreases the immune system making your body more susceptible to colds and flu
• Sugar causes hyperactivity, anxiety, crankiness and can contribute to osteoporosis, gallstones, obesity and many other diseases and illnesses

So what about the office?
It is hard when the office is littered with welcoming bowls of mini chocolate bars. Walking from your desk to the printer can be dangerous! I would suggest giving yourself a limit and a day. For example on Friday allow yourself one treat after lunch and one late afternoon. And that's it. No more. The rest of the week. Have fresh fruit, vegetable sticks and homemade baked goods to satisfy your sweet tooth. A bowl of raw almonds is a better offering for your desk.

And how about the kids?
There are many philosophies when it comes to managing the large amounts of collected Halloween candy. You can let your kids gorge themselvs over a day or two and be done with it. You can also institute a limit, and throw out the rest. My favourite is the Halloween Witch. Allow your child to pick out a set amount of candy (10 pieces, 20 pieces, you decide). The remaining candy is put in a bag and left on the windowsill inthe kitchen for the Halloween Witch. In the morning the bag of candy will be gone and in it's place a toy. I think this is a great compromise; just make sure to throw out the remaining candy, not take it with you to work!!!

Make sure you and your kids have a great Halloween, one that teaches your kids moderation and enjoyment!

Back to school... work...normal

September is a time of renewal for many people. Even if you are no longer in school, or do not have kids, once Labour Day is over it is time to get back to a routine and get settled before winter arrives. This is a common time for people to call me looking for a detox or a new meal plan. With summer BBQs dwindling to a close and winter holidays on the horizon, now is the time to implement a few small changes that will get that waistline back in check and your diet back on track. One of the best ways to do both is by snacking.

Get my great recipe for Blueberry-Almond Oat Bars by clicking here!

People often dislike snacking because it is inconvenient and they feel like they are eating too much; however if you keep your snacks small and healthy they will keep your metabolism going and they will help keep you from making bad decisions in the throes of hunger. Here are my tips and ideas for healthy snacks.

::: Get in the habit of eating a small meal or snack every 3 hours. This keeps your metabolism going which helps with weight loss

::: Carry a healthy snack with you at all times. This will prevent you from making a poor food choice when you are out.

::: Whole Food Energy bars are great to have in a purse or bag. Make your own or buy brands like Lara Bars, The Rebar or The Simply Bar. When you read the label, look for bars that contain real food; if you can't pronounce the ingredient, you shouldn't eat it.

::: Pair a protein with a carbohydrate. This will keep you full longer. Great pairings are a small apple with almond butter, an orange with 1/2 C plain yogurt, 1/2 of a whole grain pita or bagel with hummus, 5 - 7 whole grain crackers with cheese, 1/2 C dried fruit and nuts, 1/4 C roasted chickpeas and vegetable sticks.

::: Wait until you are a little hungry, but not starving, to have a snack

::: Increase your vegetable content by making your snacks primarily vegetables. Carrots, celery, mini cucumbers, cherry tomatoes, green beans, slices of bell peppers, pieces of broccoli or cauliflower are all easy to pack and carry with you. They taste great alone or with a bit of bean dip.

::: Watch your portion sizes... meat should be the size and thickness of your palm (not including fingers), salad dressing or butter should equal the tip of your thumb, a piece of fruit should be the size of your fist, the starch on your plate should not exceed the size of your fist. Eat lots of vegetables!

::: Have a snack as you are leaving work or on your way home. This will prevent you from raiding the fridge when you get home.

::: Homemade muffins freeze well and are easy to take with you. Making them with whole grains and nuts makes them healthier. Try these homemade cookies, they are low in sugar, high in nutrition and they taste great!

Initially you might find it a little difficult to get into the habit of snacking. In order for healthy snacking to work you need to have smaller breakfast, lunch and dinner meals and small snacks. Set a calendar reminder at work to remember to eat frequently. Once you start getting hungry at those times you will know that your metabolism is running again.