Eating Well During BBQ Season

Barbecued food, like almost any other, can be healthy. This is highly dependent on what we cook and how we do so. AGEs, or advanced glycation end products, are substances which can be produced by our bodies, but can also, unfortunately, come from the food we eat and have been associated with heart and kidney disease, diabetes and even Alzheimer's. Once in our bodies, by whatever means, they tend to build up over time. This makes it difficult to get rid of these compounds. AGEs are formed through cooking at high temperatures, allowing the natural protein and fat in food to react with sugar. They often give foods their recognizable flavour, smell and color. In general, fried, grilled and barbecued foods will be higher in AGEs and raw, unprocessed foods will be lower. Processed foods are often exposed to high temperatures during processing (hence the AGEs relation).
Since AGEs can have a significant impact on diabetes and health in general, it's suggested to try the following methods to decrease AGEs in the diet:

1. Eat smaller portions and fewer servings of foods high in fat and protein. Referring to the serving sizes recommended by Eating Well with Canada's Food Guide can also be helpful as it can control our intake.
2. Try cooking methods such as steaming, poaching, braising, boiling, stewing and roasting with liquid. These methods tend to use a lower temperature, add moisture to foods and use little or no additional fat (all good to decrease AGE content). Little to no additional fat includes cutting off any visible fat prior to cooking. Leaving on meat or poultry fat while barbecuing is a bad idea. Cancer-causing compounds can be formed when fat drips onto hot coals or stones when you barbecue. These chemicals can then be placed back onto food by smoke and flare-ups.
3. Marinating with acids such as citrus juice and vinegar not only adds flavour but helps to tenderize and reduce the cooking time. Don't forget herbs and spices are also great additions. Using unsweetened and unsalted marinades more often is a good choice too.
4. Food should be cooked enough to eliminate harmful bacteria without producing char. Partially cooking in the microwave first to reduce the amount of time on the barbecue is an idea. High-heat cooking methods can cause muscle meats (think red meat, poultry and fish) to produce more cancer-promoting compounds. The longer the meat cooks at high temperatures, the more these compounds are formed.
5. Enjoy vegetables and fruit and vegetable-based protein products more often as an alternative to animal-based protein foods. Vegetables and fruits are naturally low in AGEs and their antioxidants help to counteract any AGE related damage! A different but family friendly idea is to have fruit or vegetable kebabs on the grill. Onions, peppers, mushrooms, and zucchini can be on kebabs alone as a side, or even alternated with simultaneous grilled meat/poultry for a light and tasty alternative. A tropical fruit salsa also goes nice with grilled fish, poultry or pork. Grilled hard fruits like pineapple, apples, nectarines, and pears make easy, delicious desserts.

You may be thinking, 'I love to barbecue. It helps to decrease fat, which, in turn is good for my waistline and heart health.' This is ok and can be true but you should try poaching, boiling, stewing and steaming more often. They are healthful cooking methods and will also be less likely to promote unwanted chemical formation. Barbecuing is like any other indulgence where we should abide by 'Everything in moderation.'

As seen in The Telegram May 30, 2011

Mindless Eating

Without thought you’ve eaten half a pack of Jamjams while browsing Facebook. Or perhaps it was the full bag of chips while watching Republic of Doyle. We’ve all been guilty of it at one time or another. It's called mindless eating.

Many things tend to influence what we eat. Smells, shapes, containers, cupboards, labels, lights, packages, plates and even people. Believe it or not, it is thought the average person makes over 200 decisions a day about food! Not all of these decisions are what we would consider mindful however. Have you ever wondering after the fact why you ate the last week's homemade bread even though it wasn’t all that enjoyable and didn't taste fresh? We often do these things not because of hunger, but because there are signals and cues around us that tell us to eat.
There are many strategies that can help us to put a little more thought in our eating habits. One that works well is to think 20% more or less. When putting food on your plate put on 20% less than you think you'll actually eat. Science tells us the more food on our plates the more we are likely to eat. For fruits and veggies have 20% more. The second strategy you can try is to view all that you are going to eat before and while you eat it. This can work for a meal, snack and even beverage. It's easy to forget how much you've already eaten when there is nothing visually to remind you. To put this into perspective think of wing night at your favourite local restaurant. It’s easy to know how many wings you’ve eaten if the bones are left on the table, however if the bones are continually taken away chances are you’ll have a poor (and likely inaccurate) estimate of the food you consumed.

Pre-portioning all food before you eat whether it is a meal, snack, or beverage again is a good idea. Minimizing bowls, plates, cups and also cartons, boxes and bags also helps. Did you know that when using short wider glasses (rather than tall) people tend to pour more? Think too of how 6 ounces of spaghetti would appear on a 7 inch (side) plate. Significant and certainly the illusion of having more when compared to the same amount on a standard dinner plate of 9 or 10 inches. In addition to this, what is interesting is also the larger the food packaging the more likely people are to portion and consume more. Bigger packages, similar to big portions suggest this is a consumption norm and the ‘appropriate’ amount of food to eat. Think small or super-share. Supersizing may appear like a bargain to your pocketbook but it isn't to your health or waistline. The volume of food we eat also appears to be an important contributor to determining fullness. Science tells us if we normally eat a half pound burger and switch to a quarter pound burger we’re likely to still feel hungry after consumption. You may think the reason is common sense and has to do with the amount of food being less. This may be so, however it appears to be as much to do with the appearance and volume of food maybe more so. If you fill the quarter burger with lettuce, onion, tomato and other healthful fillings to make it appear the same size as the regularly consumed half pound burger, you’re more likely to remain full after eating it. Interesting.

Reformulating comfort foods is another way to be mindful while having your cake and eating it too.
If ice cream is your thing, continue to have and enjoy it but have a smaller serving and top with fresh berries. If you enjoy baked nachos, cut back on the chips and cheese and pile on extra veggies and beans. Before long you'll notice that it’s out with the old and in with the new as these foods become your new comforts.

Rather than making overeating a habit, change to make it a hassle. In our house we keep the chocolate in the basement or hard to reach cupboard. That way someone really wants it they have to go through the extra trouble to get it!

If you are interested in more information on how to eat mindfully pick up the book by Brian Wansink entitled, 'Mindless Eating.' It's an excellent leisurely read and will certainly have you thinking more consciously about your 200 plus food decisions!

As seen The Telegram  May 24, 2011

Detoxing and Cleansing 101

   
Cleansing and detoxing are areas of popular public interest, but also where a lot of nutrition and health misinformation resides. Many so called diets, treatments and products have numerous claims, among them to rid the body of harmful wastes, lose weight and generally improve health through cleaning organs such as the liver, intestines, and gallbladder. There is no clinical definition for a detox or cleanse, but it tends to involve a fasting regime followed by certain foods, an elimination of various foods followed by a strict diet, or a cocktail of herbal tablets or laxatives often resulting in diarrhea (apparently in an effort to rid the large intestine of harmful toxins). Consumers should know that currently these regimes and diet are not regulated in Canada. This means that claims made by manufactures, such as 'This product can help get rid of toxins making you store fat' or 'Product x is an all natural weight loss product' are unfounded and need not follow the same guidelines as a health claim on foods (e.g. a diet rich in a variety of fruits and vegetables may reduce the risk of some types of cancer, a disease associated with many factors). Not only is there no science to back claims for detoxing and cleansing, but these products, diets and procedures are often quite expensive. Consumers would be best off to spend their money on foods that are rich in antioxidants and fiber – which all work naturally to help our bodies. Foods like fruits and vegetables, legumes, nuts and seeds are especially good sources. So what exactly are the best sources in these foods for maximum fiber and antioxidant punch? With fruits try papaya, red and pink grapefruit, kiwi, cantaloupe, apricots, figs and berries. For vegetables try dark greens like kale, spinach, broccoli, endive, mustard and turnip greens, brussel sprouts and artichokes, and dark orange colors like pumpkin, and carrot. Legumes include beans, peas and lentils. Generally all choices here are good as long as baked beans aren't covered in molasses and salt pork! As a suggestion try soybeans, pinto beans, chickpeas, lentils, kidney beans or another favorite bean in a dish at least once a week. Nutritionally packed nuts and seeds are those without added salt, and free of sugar, yogurt or chocolate coatings. Good choices for maximum fiber and antioxidants include pecans, walnuts, almonds, peanuts and sunflower, flax, chia and hemp seeds.

Detoxing and cleansing our bodies with pills and potions is just unsound and unnecessary for our bodies as we're already equipped with kidneys, a liver, and digestive track which help us do just so! Instead of taking that extra money to spend on the latest fad cleanse or detox, try adding a few extra of the above fresh, frozen, canned or dried foods to your grocery cart. Besides adding a few extra plant based foods to your plate seriously consider becoming more physically active as well. We all know that carrying extra weight hinder our health, but did you know that fat tissue is actually where (if any) toxins and harmful substances our bodies are carrying is usually found. For healthy living try and aim for two and a half hours a week, or 30 minutes on most days.

If you're into the idea of being your healthiest and cleaning your body for the summer, good eating choices and being active is really what you should be focusing your time on. Say bye-bye to the milkshakes and powdered cocktail concoctions and instead try a fiber and antioxidant rich smoothie recipe as a start to the new and healthy you. Remember, no cleanses, no detoxes required, just smart healthy choices.

Chocolate Almond Smoothie

1 ripe banana, peeled and cut into chunks
3/4 cup vanilla yogurt
3/4 cup 1% milk (want to be adventurous? Try substituting this for soy milk!)
2 tbsp ground almonds
1 tsp cocoa powder
1 tsp ground flaxseed
1 tsp honey
1/2 cup ice cubes (optional)
Combine all ingredients in blender, serve immediately.

Berry Yogurt Smoothie

1/2 cup frozen unsweetened raspberries
1/2 cup frozen unsweetened blackberries
1 cup vanilla yogurt
1/2 cup 1% milk
1 tablespoon honey
1/2 teaspoon grated orange peel
1/2 teaspoon vanilla extract
1 tsp ground flaxseed
pinch of ground cinnamon
Combine all ingredients in blender, serve immediately

As seen in The Telegram May 16, 2011

Unique Kid Friendly Lunch and Supper Ideas

After doing a bit of work with kids the past few weeks including a presentation for the Juvenile Diabetes Research Foundation and several family home visits I got inspired try some healthy meals the whole family might enjoy. I hope you like them as much as we did!

Grilled cheese and apple slices with tahini 

What's tahini you ask? Think peanut butter, but instead of using peanuts it's sesame seeds. It's the yummy, and creamy, and tastes like peanut butter and comes with same nutrition but has more healthy fats and is also a great source of iron! Yum yum!

Tuna melt with Sweet potato fries

Don't just use tuna, add a favorite veggie to the bread too. Try something like tomato, green peas, celery, or really whatever you want! Homemade sweet potato fries are SUPER easy. Directions: Peel potatoes, slice into shape, drizzle with a bit of oil, salt and bake until crispy.

Homemade Tuna (with oatmeal!) Buger 

Yes I did say tuna and I did say oatmeal. A different take to the regular beef burger, but less calories, less (bad) fat, less cholesterol, and more fiber. Win win. To prepare these, mix together one can of tuna, two egg whites, a ¼-cup of dry oatmeal and a ½-teaspoon of garlic and celery (or green onion) and fry lightly in oil on stove top. 

Bean burritos and veggies

Instead of all ground beef try using beans, or half beans and half ground beef for a delicious high fiber burrito. Add your favorite veggies, shredded cheese and you're done!

Is Gluten Free for Me?

Celiac disease is an autoimmune condition where the body reacts negatively towards foods containing a substance called gluten. The prevalence is thought to be about one in 133 people with about 97% of individuals with the disease living as undiagnosed. In Celiac disease gluten essentially damages the small intestine resulting in poor absorption of nutrients. Untreated, Celiac disease can lead to nutritional deficiency, infertility, depression, neurological problems and even digestive cancers. The only treatment is the total avoidance of gluten. So what exactly is gluten? It's the protein found in all kinds of wheat (including durum, semolina, spelt, kamut, einkorn and faro), rye and barley. Occasionally oats can become contaminated with gluten, so individuals with Celiac disease should ensure their oats are certified gluten free. Gluten can also be hidden in many foods, including beer, candies, soy sauce, imitation and processed seafood and meats and even medications. Gluten is found in many foods since wheat flour is a common base ingredient. Gluten free flour choices (instead of wheat) include arrowroot, corn or potato starch, white rice flour, bean flour, tapoica and gelatin powder.

For individuals with Celiac disease it's not just about making sure to not eat gluten containing foods, but also ensuring foods don't come into contact with gluten during any process of food storage, preparation, cooking or consumption. When we think of preventing cross contamination we often think of using refraining from using the same cutting boards, surfaces and cooking utensils and cleaning work areas. Cross contamination can happen quite easily on a much smaller and not normally recognized scale. Individuals with Celiac disease are encouraged to use separate jars for spreads and even use separate toasters for gluten and gluten free bread. It can also occur in bulk food bins, restaurants and during food manufacturing. Preventing even trace amounts of gluten for an individual with Celiac disease is quite important as damage can still occur to the bowel even when symptoms are not present, hence the diligent need to prevent cross contamination.

Gluten free is also a popular trend among for those looking for good health and weight loss. If you're someone who avoids gluten or other foods because you don't feel well after eating them, then it is probably a good idea and you should continue to do so. However, if you are someone who is avoiding gluten just to get healthier or lose weight you might want to think this over. Taking gluten out of one's diet is often confused for taking out highly processed foods (think between the aisles of the supermarket). Anyone who takes out overly processed foods from their diet and replaces them with more whole foods such as fruits and vegetables, low fat dairy, legumes, nuts, seeds and other lean proteins is bound to feel better, not to mention drop a dress size or two! The other thing to keep in mind is gluten free foods will occasionally have more calories as extra fat or sugar is utilized to bind the food together. A serving of regular pretzels has about 110 calories and 1 gram of fat, whereas a similar serving of gluten free pretzels will run you about 140 calories and 6 grams of fat.

The other thing to keep in mind about gluten free choices is that aren’t routinely fortified, and frequently made with rice flour or other highly processed flours. This means choosing these options in abundance could run you the risk of be running low in nutrients such as B vitamins, iron, and fibre. Gluten can be a healthier choice, but it doesn’t always mean the healthier choice, especially if whole grains are being replaced with gluten free sweets and treats. So should you go gluten free? If you are treating a gluten intolerance, sensitivity, or have Celiac disease the answer is most certainly yes. If you are looking for gluten free foods to help you lose weight or become healthier, following a varied diet with little to no restriction of any wholesome foods is not the way to go.

May is National Celiac Awareness Month. For more information on Celiac disease contact the Canadian Celiac Association at www.celiac.ca.

As seen in The Telegram May 9, 2011

A No Diet Day

    
Friday, May 6th, is International No Diet Day (INDD) - a day to recognize body acceptance and body shape diversity. INDD was founded by a woman named Mary Evans Young who, like many, was bullied in school for being overweight. Mary also taught management courses and during one interesting coffee break, the participants in her class were disputing amongst themselves whether or not to eat a cookie. She posed these questions to her group, 'What do you think would happen if you had just one? What if you spent as much time and energy on your career or family as you do on trying to diet?' Think about it! Not only do many of us think about how we shouldn't be eating certain foods, but we also focus largely on the numbers on the scale. It is an important factor, but so are body type (where we carry our weight, i.e. pear-shaped or apple-shaped) and body frame size. A healthy weight also takes into account our height, age, musculature and several other factors.

About one in every three women and one in every four men are dieting at any given time. Two thirds of dieters regain their weight within one year and almost all will regain it within five years. Instead of trying the latest diet, it might be easier to focus on old fashioned healthy eating. Either way, eating should be less focused on avoidance and more about being healthful while also enjoying our food.
Often, people will follow special diets for heart disease, allergies, celiac disease or diabetes. This is perfectly fine and typically quite beneficial if recommended by a registered dietitian.
The diet I am referring to is not the same but instead, periods of restriction and avoidance of large numbers of calories, food and food groups. If people were to follow this diet, not only would this yo-yo dieting be absolutely no fun, it could likely hinder our health and weight loss goals more than simply eating as usual. For these individuals, diets aren't always the way to go. You often hear someone say “I'll start my diet on Monday,” or “I'll ruin my diet if I eat that.” These attitudes are all too common and don't enforce positive eating behaviours.

Frequently, when people finish following a diet, they regain their original weight (and possibly more which they lost). The reason for this is simple: diets are often filled with restriction and frequently involve eating practices that are unable to be maintained for extended periods of time. I encourage clients to choose one to three eating habits to change, or acquire, to help meet their dietary goals. This works well when dumping a 'diet' and instead making it a priority to eat healthy. Why not try having at least half your grains each day as whole grain? Try and consume more fruits and vegetables instead of juices. Maybe you'd like to try a meatless meal once a week or instead of having full dessert portions, cut your portion by half. Not only are these manageable strategies that can be maintained, they are simple and really the basis behind many 'diets.'

There are so many small changes each person can make, and there is almost always at least one thing people can try to change easily. On Friday, make a promise to yourself to nix the diet and make a few personal goals to adopt healthy eating habits and lifestyle changes.

As seen in The Telegram May 2, 2011