Deceivingly Nutritious Chocolate Cake? - Yes please!

My brother-in-law is visiting from out of town and staying at my place. I love when he visits because that means there is one extra person around the house that will eat whatever I cook and bake. I was trying to get him to make some suggestions as to what he’d like to have around the house to nibble on. He wasn’t too keen on any of the “healthy” baked goods I suggested. Quinoa Maple Breakfast Cookies? – “No, I don’t like quinoa.” Oatmeal Lentil Cinnamon Loaf? – “No, I don’t really like beans, so I doubt I’d like them baked into a cake. Yuck.” I was starting to feel like it was a lost cause when he suggested, half jokingly, “Make a chocolate cake or something! Can’t make THAT healthy”. Challenge. Accepted.

I ended up making, quite possibly, the most deceivingly nutritious chocolate cake EVER! This cake was full, and I mean FULL, of vegetables (zucchini and carrot). Aside from zucchini and carrot, the cake has cocoa, dark chocolate (which gives the cake a super fudgy texture) and walnuts (adding a little crunch) in the cake. This cake is TRULY nutritious and delicious. Below are some benefits of zucchini, carrot, cocoa, and walnuts, as well as the recipe for this extremely moist and gooey Chocolate Zucchini-Carrot Cake!

Zucchini

- One of the very low calorie vegetables (only 17cals/100g!)

- Moderate source of folate

- Source of antioxidants, such as vitamin C

Carrots

- Rich source of several antioxidants, for example beta-carotene

- Excellent source of vitamin A

- Source of many minerals, such as copper, calcium, potassium, manganese and phosphorus

Walnuts

- Excellent source of omega-3 fats

- Source of antioxidants

- Anti-inflammatory properties

Cocoa

- May lower blood pressure

- May help in immune function

- May help with cognition

- ….. TASTES AWESOME! Need I say more?!

 Chocolate Zucchini-Carrot Cake

Ingredients

- 3 zucchinis, shredded

- 2 carrots, shredded 

- 1/3 cup flour, whole wheat

- 1/3 cup flour, white

- ½ cup rolled oats

- 2/3 cup brown sugar

- 1 tsp baking soda

- ¾ tsp baking powder

-  ¼ tsp salt

- 2 tsp cinnamon

- ¼ tsp ground cloves

- ½ cup cocoa powder

- 1/3 cup plain Greek yogurt

- 1/3 cup apple juice (“pure pressed” is possible)

- 1 egg

- 1 tsp vanilla

- 1/2 cup chopped walnuts

- ½ cup chopped dark chocolate

Directions:

1.     Preheat oven to 350 degrees F and grease a bundt pan. Set aside.

2.     Mix flours, oats, sugar, baking soda, baking powder, salt, cinnamon, ground cloves and cocoa in medium bowel.

3.     In a separate, large bowel beat the egg. Add in the Greek yogurt, apple juice and vanilla.

4.     Pour the flour mixture into the egg mixture.

5.     Add the shredded zucchini and carrots, as well as the chopped dark chocolate and walnuts.

6.     Pour the mixture into the greased bundt pan and bake for 40 minutes or until an inserted toothpick comes out almost clean. (This is a VERY moist cake so when a toothpick is inserted, it may not come out totally clean. When the cake settles, it will settle similar to gooey brownies).

7.     Allow cake to completely cool. Sprinkle with powdered sugar or frost with chocolate icing and enjoy! 

  :-)

- Emily Claire Foster, dietitian student 

Tis the season for PUMPKIN!

Pumpkin is a very popular vegetable during the fall months! We often see pumpkins used in fall décor and carved out as spooky creatures around Halloween. However, they have much more than decorative purposes – pumpkins are both delicious AND nutritious!

Here’s a little pumpkin nutritional knowledge!

- Pumpkin is a very low calorie vegetable, with only 26 calories per 100 gram serving and contains NO saturated fats or cholesterol. As a result, incorporating this vegetable into your diet can be very useful in maintaining healthy cholesterol levels and in both achieving and maintaining weight loss.

- Pumpkin is high in dietary fibre, antioxidants, minerals (copper, calcium, potassium and phosphorus) and vitamins (A, C and E). Pumpkin is particularly high in vitamin A – 100 gram serving of pumpkin offers almost 250% of the RDA (Recommended Daily Allowance) for vitamin A. This essential vitamin acts as a strong antioxidant, helping to boost the immune system, improve vision and may even slow skin aging.

- The seed of the pumpkin is also very nutritious. Pumpkin seeds are an excellent source of MUFA’s (Mono Unsaturated Fatty Acids), which are beneficial for heart health. The seeds are also a high source of protein, vitamins and minerals.

No doubt pumpkin is a healthy and festive addition to your diet this fall! Not only is this colourful vegetable in season, but also it can be a tasty and nutritious addition to your meal plan! Although there are several pumpkin recipes readily available in magazines, cookbooks and online, here is one in particular that you just have to try!

Pumpkin Oat Muffins

Ingredients:

Pumpkin Puree, 1 cup

Unsweetened Applesauce, ½ cup

Fat Free Plain Greek Yogurt, ½ cup

Eggs, 3

Oats, 1 cup

Whole Wheat Flour, 1 cup

Brown Sugar, ¼ cup packed

Baking Soda, 1 tsp

Baking Powder, 2 tsp

Salt, ¼ tsp

Cinnamon, 2 ½ tsp

Nutmeg, 1 tsp

Cloves, ½ tsp

Dark Chocolate Chips, 1/3 cup

Chopped Walnuts, 1/3 cup

Directions:

11)   Preheat oven to 350 degrees. Line or grease mini muffin pan with cupcake liners or non-stick cooking spray. Set aside.

22)   In a large bowel, beat together the pumpkin puree, applesauce, Greek yogurt, eggs and brown sugar. Set aside.

33)   In a medium bowel, mix together flour, oats, baking soda, baking powder, salt, and spices.

44)   Slowly stir the flour/oat mixture into the pumpkin puree mixture. Once it’s al mixed together, add the dark chocolate chips and walnuts.

55)    Divide the mixture among the muffin tins and place into the preheated oven. Bake for 15-20 minutes or until they are golden brown.

66)   Cool muffins before removing from the pan and ENJOY

b for Recipe for Health, by Emily Foster (dietetics student)

Take the Time

 

Today, more people are dying from overeating than under eating. It's  a fact. Did you know it? I never until last Wednesday past, when Dr. Ayra Sharma, a leading researcher and medical doctor in obesity was in St. John's and gave a presentation at Memorial University in benefit of the Canadian Obesity Network. You may have heard his name before, as he is a sought-after expert and speaker regularly featured in international media and resides in Edmonton where he is an endowed chair in obesity at the University of Alberta and medical director of the Alberta Health Service's bariatric program. His talk was about how to 'Stop being a yo-yo', and included appropriate humour, as evidenced by him entering the stage with a black sou'wester, and reviewed today's social, psychological and biomedical properties to obesity. It was such as interesting and engaging presentation, and because of this and the fact he is a leading authority on the obesity subject, I want to share with you some of the insight and info he shared with us.

He started by telling us about how research suggests that for every 20 people who set on a journey to lose weight around 19 of them will eventually put that weight back on, and one person out of that 20 will likely keep the weight off. How? But not eating whole lot of much, and probably maintaining a diet of about 1500 calories per day and by burning anywhere to 400 calories through exercise. It's certainly hard to do, and perhaps that's why many people fail. He does note though that there are things we can do, and listen up, as these are important, and something I think all Newfoundlanders and Labradorians can benefit from.

Dr. Sharma notes that fast food isn't a fast food problem, but rather a fast and time problem. We are living in a culture with no time to eat. And so what happens when we don't eat? We get hungry. And when we get hungry what happens? Well, first if all, when we're hungry it's probably the worst time to be eating as we tend to make poor choices. Hormones in our stomach which signal hunger, increase when hungry, which makes perfect sense, but what also it important to note is that this particular hormone, called ghrelin, is also considered a 'risk taking hormone, which may explain some of the reason why we end up eating way more calories then we should and eat fast, again causing us to eat more calories. He suggests we need to spend more time eating, which may sound funny at first, but it makes a lot of sense. Spend more time eating. Think about what you do during the hours of a day. Eight hours working, plus time for our daily commutes, add time for dealing with kids and chores, three meals daily totalling at bet one hour daily, one hour physical activity, seven to nine hours sleep – for many of us there just aren't enough hours in the run of a day. 'Times runs away', and we don't dedicate enough time to take care of ourselves. When we do end up taking more time to be active and eat well, and since there are only 24 hours within the run of a day, what we end up doing is taking precious time away from sleep. Not taking the time to eat well, be active, or get enough sleep can all be contributors to an excess or 'yo-yo'ing of our weights. By not taking enough time to care for ourselves our stress increases. And with increased stress, people often feel anxious, or frustrated or depressed, any or all of which can be the 'prefect recipe for emotional eating', he notes. Dr. Sharma did go on to talk about other health problems and contributors to obesity, however 650-700 words could never do his one and a half hour talk justice. So if you plan on making any lifestyle or dietary changes to improve your health and weight, consider taking more time to eat. For more information on Dr. Sharma and the Canadian Obesity Network check out http://www.obesitynetwork.ca/.

As seen in The Telegram June 10, 2013.

Fueling Fertility

'You are what you eat.' That old adage is certainly true when it comes to fuelling for fertility.  Body weight, certain foods and nutrients have been linked to increased and decreased fertility in both males and females. Good nutrition for a baby should being with both mom and dad, and well before conception.

Women who regularly consume plant-based, low fat, high fiber (greater than 25 grams per day) appear to have lower levels of estrogen and therefore are more likely to have irregular periods than omnivores. This isn't to say a diet with a protein component from all animal sources is any better either. A recent study from Havard School of Public Health found that women who ate foods containing higher amounts of trans fats, animal proteins and carbohydrates, among other dietary factors, were more likely to have an ovulatory disorder. One of their specific dietary recommendations was to replace some of the beef, pork or chicken you eat with vegetable protein like beans and nuts. According to this same study, when five percent of total calories eaten come from vegetable protein instead of animal, the risk of ovulatory infertility drops by more than 50 percent. In addition to trans fat being bad, very low fat diets overall (less than 20 percent of total calories) have been shown to be detrimental for female fertility too. Soy is certainly a healthful food, but intakes of soy at the 20-200g per day mark have been known to increase menstrual cycles by about a day (so to put that into perspective, four ounces of firm tofu contains 13 grams of soy protein; one soy burger about 10-12 grams; and one cup of soy milk contains roughly 10 grams). Perhaps more well known is that caffeine intake is something to watch out for too. Not only do can higher intakes of caffeine be harmful for baby, studies have shown that intake over 300-500mg of caffeine per day (about three coffees or more) have decreased chances of conceiving by about 27 percent or found that conception was half as likely when compared to women who consumed little coffee. Similar to high levels of intense physical activity, alcohol may influence fertility by decreasing hormone levels and disrupting normal monthly cycles. Not all studies involving alcohol have shown alcohol affecting fertility, however there are two in particular which have shown a 39 percent lower risk of conception in women consuming five drinks weekly, and a 66 percent reduced chance for conception for women consuming greater than ten drinks per week. Interestingly enough, alcohol doesn't affect male fertility. To eat well to fuel fertility, eat a diet rich in whole grains, fruits and vegetables, lean proteins and low fat dairy, omega-3 rich fish and eggs, and don't forget a multivitamin with at least 400 micrograms of folic acid daily. 

There isn't as much research on male fertility with respect to diet, but we do know some dietary compounds can be protective. In particular for males, zinc and antioxidant nutrients appear to be important. Intakes of zinc less than 5mg per day (less than half what an adult male needs daily) have been associated with decreased hormone and semen levels. Zinc is very important for both fetal and adult growth. The best sources of zinc are seafood, meat, seeds, and cooked dried beans, peas and lentils. It's easy enough to get through diet too. A two and a half ounce piece of beef provides more than half the daily need. Sperm have also been shown to benefit from antioxidants like selenium, vitamins C and E and beta-carotene. Selenium rich food sources include plant foods like rice, wheat and Brazil nuts. Vitamin C rich sources include fruits, vegetables, cereals, beef, poultry, and fish. Best places to score vitamin E would be almonds, wheat germ, and safflower, corn, and soybean oils. And to get your daily dose of beta-carotene think colours, specifically dark orange coloured foods and leafy greens, like sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, mangoes, collards, spinach, and kale.

Weight plays a very large role in fuelling fertility. It's believed that weight issues cause about 12 percent of infertility. Being either over or underweight can impact infertility for both men an women. In fact, weight loss through calorie restriction and increased physical activity is the recommended initial treatment for infertility. Too much weight loss or a low body weight can be detrimental though. In normal weight women, weight loss exceeding ten to fifteen percent of usual weight decreases estrogen, and can result in irregular or absent menstrual cycles. Similar to women, extreme weight loss in men decreases fertility as well. When both man and women are overweight this can spell double trouble for increasing their chances of getting pregnant.

As seen in The Telegram June 3, 2013

NL, the Unhealthiest Province

I'm sure we're all heard it from time to time. How NL has the highest rate of obesity, the unhealthiest diet, or the most inactivity in comparison to other Canadian provinces. Well now it's certainly official. Newfoundland and Labrador is the unhealthiest province in the country. It's all according to a release last week from the Conference Board of Canada's analysis of lifestyle factors among provincial populations. Well noted, was that there is significant room for most of us to improve on how we all take care of health. Ninety indicators were used to assess lifestyle factors and health status among others, and the analysis graded provinces individually on measured rates of health-related behaviours such as heavy drinking, smoking, fruit and vegetable consumption, physical activity, and overweight and obese adults. Our province scored the lowest provincially overall, and lowest provincially for each individual category, except for smoking, for which we were second last to Quebec.

So how can we make NL a healthier province? I do believe that change is possible, so if you are like me, believe me when I say we can make a different. We need to change the way we view our health, and healthy living in general. Just because the weather isn't great doesn't mean the excuse to not go out and exercise (go to the gym, or if you don't have a treadmill or bike at home, Google some workouts you can do). Because the fresh produce we get sometimes isn't the best isn't a good enough excuse for not eating fruits and vegetables (go for canned or frozen)! Sure, we may have some of these more unique challenges that province like BC don't likely face, or at least in the extremity we do. But living healthier certainly isn't impossible by any means. We need to empower ourselves and our fellow neighbour to get involved not only in their own health by eating better and moving more, but also in the political process and advocate for change at the community level. We need to continue to increase and build awareness around the lifestyle crisis facing our health care system, and demonstrate the value of health promotion to prevent chronic disease and their related risk factors. Let's influence political debate and encourage political party leaders, MPs and nominated candidates to prioritize focus on and investment in health promotion by making a phone call, sending a letter, or even tweeting (you see, similar to eating and activity above where you may think there is no opportunity, there is possibility for us to improve here too). We need to continue to keep focus and talk about pressing issues such as the importance of chronic disease prevention in NL, and current issues like childhood obesity, low fruit and vegetable consumption, and physical inactivity. Tired of always being compared to their western counterparts, about two years ago Ontario started campaigns to become the healthiest province in Canada. We can do the same! The most interesting and perhaps positive side to the upsetting and negative results of this study is that we are facing a health care crisis that is largely preventable. We can make a difference and that responsibility lies in each and every one of us. Don't think that because were failed this recent provincial lifestyle report card that's it not your problem. It's all our problem. We all need to work on our own individual habits to make ourselves healthier as individual, and work together to make our families, neighbours and communities healthier as a whole. Our health and the heath of future generations of this province depends on it.

The Institute for Clinical Evaluative Sciences in 2009 conducted nationwide research, literature reviews and consulted experts here at home and abroad to find answers to the question, what does it take to make a healthy province? Discovered were several different paths for leadership to a healthy population, but one interesting key finding was that healthier people and populations act promptly. They don't sit and wait around to see what others do. They act, and are often the first to implement an intervention. Make today your day to start a lifestyle intervention. Plan ahead for a week that includes vegetables daily on every supper plate. Make Sunday a day for the whole family to engage in fun physical activity together. Contact your local Kids Eat Smart club and volunteer to serve healthy meals to school aged kids, or your local SPCA and take a walk with some furry friends. It doesn't matter so much what you decide to do, but rather that we each decide on doing something today and not tomorrow.

As seen in The Telegram May 27, 2013

Add Spice for a Healthier Life

Spices and herbs are known to contain over two thousand phytonutrients - good chemicals in plants that help keep our bodies working properly and fight disease. Herbs and spices are also big on flavour, and unlike nutrition and cost, flavour is shown to be the component of food the vast majority of us just aren't willing to sacrifice on. From a nutrition standpoint, spices and herbs are the best way to add flavour to foods without added salt, sugar or fat. And for some, they can even make healthful foods like fruits and vegetables, whole grains and seafood more appealing to eat. But it's not all about the favour. In fact, many spices have been shown to have beneficial effects on weight and appetite management, diabetes, and heart health.

Red pepper, crushed or powdered, seems to play a role in weight management. It increases the rate we burn calories and fat, increases feelings of fullness, and even our desire to eat fatty, salty and sweet foods, according to a study from Purdue University in 2011 where it was used as a seasoning in tomato soup. To add some 'heat' to your dishes and maybe inches off the waistline, try crushed or powdered red pepper in Indian, Mexican, and Italian dishes such as curries, goulash, pasta dishes, soups and stews.

 

If you're looking to curb your appetite, then ginger is a spice for you to try. A study last year from Columbia University showed that it helped to decrease hunger and likely aid in weight management. When overweight men had one teaspoon of dried ginger powder it was linked to a overall decrease in food intake and hunger when compared to a placebo. To increase your dietary intake of ginger, try it with Indian and Chinese dishes. It also goes well with soy sauce, red pepper and garlic.

The versatile, and delicious spice cinnamon has shown some promise for diabetes. In several studies, higher amounts like one teaspoon per day has promoted decreased fasting blood sugars, decreased weight and decreased blood pressure in some people. Try cinnamon sprinkled on top of ground coffee waiting to be brewed or on top of a skim milk latte or cappuccino. It's also great with freshly cut fruit and fruit desserts, and similar to lemon juice, it can decrease the browning on freshly cut apples and other fruits that undergo browning.

Concerned about the effects from a high fat meal? Then it might be best to go for a blend of spices. A study from Penn State University in 2011 showed that a two tablespoon blend of oregano, cloves, cinnamon, ginger, paprika, turmeric, rosemary and black pepper increased antioxidant capacity (good chemicals which fight disease) in our blood by thirteen percent. During this same study, this blend was also shown to decrease blood triglycerides, a certain type of blood fat linked with hardening of arteries and increased risk of heart attack and stroke.

Spices aren't just for those middle aged try to watch salt, fat or sugar intake and risk of disease though. According to a study hot off the press from the Journal of the Academy of Nutrition and Dietetics, adding flavours by offering dips with familiar spices and herbs has even helped kids eat more vegetables, including vegetables that would have rejected before. Simply put, spices can benefit the whole family. If you're not big into them yet, this series of ten is all you need to get your pantry ready for a colourful plate of flavour and nutrition on just pennies per serving. Try basil, black pepper, chili powder, cinnamon, cumin, garlic, ginger, oregano, crushed red pepper and rosemary. So tomorrow night at the supper table, pass on the salt shaker and instead add a shaker of spice like garlic to the table. For more inspiration on adding spice to your life check out the healthy recipes ideas from : www.gourmetgarden.com and www.mccormick.com.

As seen in The Telegram May 20, 2013

Breaking Down Multivitamins

Multivitamins are supposed to be good for us and promote good health, right? Well, seeing as how I take one everyday and often suggest them for others, I thought it was about time I dug a little deeper into their ingredients, nutritional benefit, and features- as comparable to many foods in grocery stores now, the variety and selection of multivitamins have now become quite vast. To obtain adequate nutrition and prevent disease, your motto should be food first, but if you do take a multivitamin, or are thinking about taking one in future, do yourself a little due diligence, and research your contenders beforehand. Below are some of the ingredients and features you should and shouldn’t look for in a multivitamin and mineral supplement. 

Butylated hydroxytoluene, is also known as BHT and is a food preservative. According to the David Suzuki foundation, long-term exposures to high doses of BHT can be toxic in animals and cause liver, thyroid and kidney problems and affect lung function. With respect to carcinogenicity, BHT has been classified as a 'moderate human health priority' and has been flagged for future review by Health Canada. Limited evidence suggests that high doses of BHT may mimic estrogen and prevent expression of male sex hormones, resulting in adverse reproductive affects. Scarier yet, to me anyway, is that I've come across this ingredient in both kids and prenatal supplements.

Triacetin is pharmaceutical agent used in manufacturing of capsules and tablets, and has been used as a plasticizers, and solvent. The evidence on this additive is quite limited, but it is generally recognized as safe by the FDA or food and drug administration in the US, but in addition to BHT, this one too is classified as expected to be toxic or harmful, according to Environment Canada's Domestic Substance List. Did I mention it is also an additive to fuel and cigarettes?

Some other 'non-medicinal ingredients' I might be wary of include magnesium sterate (long story, but just know it's not the same as the mineral magnesium) and titanium dioxide. Despite all this new knowledge I still am a multivitamin user, so don't get me wrong, all supplements aren't bad and they certainly can have their place in the human diet when need be as it can be hard for some to get enough nutrition in their diet. The bottom line here is be smart about the multivitamin you choose and what it contains. Remember that not all multivitamins are well made and can vary widely in quality. Don't be fooled by 'whole food' multivitamins either, as they aren't necessarily better. Many will get their 'whole food' nutrients from yeast, plus some synthetic vitamins, and there is little evidence, if any, to suggest that whole food vitamins are better absorbed than a regular vitamin. To be truthful, some nutrients are better absorbed from supplements than food, including B vitamins folic acid, or B9, and B12. One of the newer players to the multivitamin and mineral scene is gummy, or candy-like supplements. Gummy multivitamins tend to have fewer nutrients because the extra sugar and water crowds out the vitamins and minerals. Frequently vitamins like A, C, D, and E and the mineral iron can be less than complete in 'complete adult multivitamins' which are in gummy form.

So how to know if you are choosing a good multivitamin? Well, whatever multivitamin you do choose, be sure to check the labels for the nutrients and ingredients they contain and their sources. Check too to see if they use an independent third party lab to check the raw materials for contaminants and correct dosage. Look for multivitamins with a NPN or DIN number on the label. This means they have been assessed by Health Canada, meaning they are of high quality, and actually do what they claim.

As seen in The Telegram May 13, 2013

Stick and Stones May Break Bones, but Good Food Never Hurt Me

 

There's been some media talk of calcium lately, and essentially down playing it's role with respect to bone health. In fact, calcium and good nutrition are very important for bone health and osteoporosis prevention. Take it from me, someone who has researched this topic to death because I actually have weak bones, and not from diet mind you, but rather a myriad of genetic factors coming from both sides of my family. Believe it or not, here in Canada, fractures from osteoporosis are more common than heart attack, stroke and breast cancer combined. According to Osteoporosis Canada, at least one in three women and one in five men will suffer from an osteoporotic fracture during their lifetime, and twenty-eight per cent of women and thirty-seven per cent of men who suffer a hip fracture will die within the following year. Needless to say, bone health is a big deal. So when it comes to keeping bones healthy, there are several things you should eat more and less of.

Make no bones about it, calcium is essential. The best dietary sources of calcium include milk and fortified milk alternatives such as soy and almond milks, cheese, yogurt, and canned fish with bones such as salmon or sardines. Calcium can also be found in plant foods like turnip greens, bok choy, kale, broccoli, white beans, almonds and tofu, although these sources generally aren't as well absorbed as their counterparts from animal sources. If you don't get enough calcium through your diet, it is a good idea to discuss a supplement with your doctor. It's important not to self-diagnose yourself, as many of us do, as taking supplemental calcium can have some side effects and risks (too high calcium intakes have been linked with both heart disease and prostate cancer). How much calcium do we all need? Children aged nine to eighteen have the highest need for calcium at 1300mg per day. Children aged four to eight, and adults nineteen to seventy all need 1000mg/day (with the exception of females over fifty who need 1200mg). All adults over seventy require 1200mg of calcium a day. 

Vitamin D is also another key nutrient, as it helps our intestines absorb calcium, among the other roles it plays. Fatty fish, like salmon, sardines, char and trout, fish liver oils, egg yolks, and  mushrooms are the best dietary sources. With that being said, most of the vitamin D in our diet comes from fortified foods, like milk and milk products. Everyone aged one to seventy requires 600IU/day, and those over seventy require 800IU/day. As a side, unlike calcium, vitamin D content in foods doesn't have to be listed on nutrition facts tables. So if you are lucky enough to find it do note that the percent daily value (i.e. 100%) used for this nutrient is only 400IU, thus many of us are likely miscalculating the amount of vitamin D we receive from eating packaged foods. 

Other nutrients that play a role in bone health include magnesium, and vitamins C and K. But bone
health isn't just about nutrients. It's also about healthy eating in general, like eating plenty of fruits and veggies. Lycopene rich foods such as watermelon, tomatoes, bell peppers and pink grapefruit have been shown to protect older individuals against lumbar, spine, and hip fractures.  High levels of soft drinks, sodium, caffeine and protein have been linked to calcium loss, with the latter two not promoting losses unless there is an insufficient calcium intake to being with.  Moderate alcohol consumption has been shown to increase bone density slightly, whereas heavy drinking or more than two drinks per day appears to weaken bones and increase a risk of falls. Having a healthy weight and being physically active are important as well. Weight bearing activities, like walking and strength training, are especially important for helping our body take the calcium we've consumed and place it into our bones.

As seen in The Telegram May 6, 2013

Preventing Parkinson's disease

Parkinson's disease (PD) is one of the most common neurodegenerative disorders in the world, second only to Alzheimer's disease. PD involves a malfunctioning and death of neurons, or nerve cells, especially in an area of the brain where chemicals that control movement and coordination, are produced. Frequent symptoms of PD include stiffness, impaired balance, and tremors. It has no cure, and therapies to lessen the symptoms are currently limited. While there is no single cause for PD, it is thought that genetics and environmental factors, such as exposure to pesticides and heavy metals, may play a role. There is also a body of research suggesting that what we eat, and drink and the supplements we take can also affect our risk of developing Parkinson's disease.

It's thought that a diet high in fish, vegetables, whole grains, fruits and legumes can be protective against PD. In fact, both the Nurse's Health Study and Professionals Follow-up Study, two prominent studies for medical and nutritional research, found that diets high in fruit, vegetables, fish, legumes and soy were associated with a 25 to 30 percent lower risk for developing PD. Plant based diets, like the Mediterranean diet, have been gaining a lot of attention in this area because of their possibility to reduce inflammation – another potential cause for PD, similar to many diseases like diabetes, heart disease and cancer. Whenever you hear the word inflammation, think antioxidants. Antioxidants, found in whole foods like brightly colored fruits and veggies, are the dietary defence mechanisms for combating inflammation. Food sources of antioxidants from a well-balanced diet can generally meet antioxidant needs and are safer and less expensive than consuming large quantities of supplements.

Speaking of supplements, if you want to prevent PD or even manage symptoms, taking a multivitamin might do some good. People taking vitamin D or with high blood levels of vitamin D have been shown to have anywhere from a 20 to 67 percent reduced risk for PD, compared to those who don't supplement or who have low blood levels of this nutrient. Moderate intakes of vitamin D are thought to be beneficial, but currently there is no recommendation to supplement with this vitamin for PD prevention or treatment. With that said, there is a higher risk for PD as we age, and everyone over the age of fifty is suggested to take a vitamin D supplement of 400IU daily. Here in NL we know producing D from our skin via the sun just isn't an option most months of the year, and the quantity we receive in our diets, compared to what us adults need is relatively low. Are you fifty or older and taking your daily dose of vitamin D?

Consumption of caffeinated beverages like tea and coffee have also been heavily researched in their relation to the development of PD. Caffeine may have a protective effect, as large reviews of scientific research have found that the higher the intake of caffeine the lower the risk of PD, and especially so for men. Because of our genetic makeup however, drinking larger amounts of coffee and tea may be protective for some, and for others large amounts of coffee have been shown to advance PD onset. Drinking large amounts of tea (3 or more cups a day) has been shown to be beneficial by either lowering PD risk, or delaying onset of symptoms.

Eating less food may help too. Caloric restriction of food has been associated with extending life in both humans and animals. It's also been suggested as a way to combat the loss of functioning nerve cells in animals with neurodegenerative diseases, like PD. Watching the waistline is important too. Being overweight, especially in mid life, has been identified as a risk factor for Parkinson's. In fact, in scientists have found that those who have a BMI of 30 (say 5 foot 9 and 203 pounds), have double the risk of developing PD than those with a BMI of 23 (versus 155 pounds at 5 foot 9).

April is Parkinson's Awareness Month. To learn more about Parkinson's disease here in Newfoundland, visit The Parkinson Society of Newfoundland and Labrador at http://bit.ly/RAqmrG.

As seen in The Telegram April 29, 2013

Spring into the Extra Helping Spring Food Drive

Spring has finally sprung! And as we head out to enjoy the sunshine and outdoor activities, it's a reality that some families may struggle to find healthy meals that fuel this new-found energy. For thousands across our province it can be a struggle just to know where the next meal or snack is coming from. Each month across our province more than 27 000 people, almost 40 percent of them children, turn to a local food bank for assistance. So not only is spring a time of renewal, it's also a time for dwindling resources at food banks across our province. 

“Hunger is a constant reality for far too many families in Newfoundland and Labrador,” says Egbert Walters with the Community Food Sharing Association. “The Extra Helping Food Drive is essential in helping local food banks replenish their stock and address the issue of hunger in our communities.” During the food drive, all Loblaw locations in St. John’s, Mount Pearl and Paradise will collect food and funds directly for The Community Food Sharing Association and be distributed to these communities as well as others in need across our province. For all other communities, food that is donated locally will go directly to one or more designated food banks in that community. Cash donations can also be made and as a thank you for every donation of five dollars or more, stores will be offering customers a coupon book filled with great savings on grocery store items. 

If you are looking for some inspiration on foods to donate here are some most needed, nutritious items. Canned soup and stew; peanut butter; canned beans; macaroni and cheese; dried pasta, noodles and rice; pasta sauce; canned meat and fish; beans and legumes; canned vegetables and fruit; canned/powdered milk; breakfast cereal; and baking supplies. For smart shopping, consider a few things for a food bank donation. Choose more nutrient dense options, including low-sodium soups, canned items packed in water or their own juice (like tuna and fruit), unsweetened juices and fruit sauces (like 100% juice and applesauce), whole grain pastas, brown rice, and whole-grain, high-fibre unsweetened cereals. When you are shopping keep an eye out for shelf tags featuring the Extra Helping logo that make it easy for you to locate some of these products. To stretch those grocery dollars even further, consider club packs of grocery items or economical noname brand products as donation items.

Try this high-energy snack made from canned chickpeas. Chickpeas are a great option for donating to the Extra Helping Spring Food Drive because they are an economical choice that pack big health benefits, such as helping to prevent cancer and heart disease and regulating blood sugar. Plus, they are loaded with antioxidants, protein, and fibre.  They can be used in a variety of soups, stews, salads and more! In the recipe below, you can replace the za’atar spice blend with your favourite spice blend.

Crispy Spicy Chickpeas

Ingredients:

1 can (540 mL)     PC Blue Menu Chickpeas, rinsed and drained
1 tbsp. (15 mL)     olive oil
Pinch                     sea salt
1 tsp (5 mL)          PC Black Label Za'atae spice blend
1/2 tsp (2 mL)       cayenne pepper

Instructions:

1.      Preheat oven to 400°F (200°C).

2.      In bowl, toss together chickpeas, olive oil and salt. Spread onto rimmed baking sheet. Bake in centre of oven for 30 minutes or until crispy, shaking the baking sheet occasionally.

3.      In small bowl, stir together za’atar and cayenne. Sprinkle evenly over chickpeas; stir to coat. Return to oven; bake for 10 minutes longer. Cool before serving.

Serves 4. Per serving: 160 calories, fat 5 g (of which 1 g is saturated), sodium 40 g, carbohydrate 21 g, fibre 4 g, protein 7 g.

Recipe source: www.pc.ca

As seen in The Telegram April 22, 2013

IBS is no BS

If you suffer from chronic abdominal pain, bloating, constipation, diarrhea, heartburn or nausea, it's possible you might have irritable bowel syndrome. Irritable bowel syndrome, aka IBS, affects an estimated 13-25% of Canadians. It can begin at any age, resolve, and then reoccur again at any age. If you are young, female, and have a family history of IBS, you're more likely to have this disorder. April is IBS awareness month, and particularly in Newfoundland and Labrador we need to bring more awareness to this condition. According to the Canadian Digestive Health Foundation, Canada has one of the highest rates if IBS in the world, and our province has the highest provincial rate across Canada.

Despite the discomfort associated with IBS, it doesn't cause permanent damage to the intestines like inflammatory bowel diseases such as crohn's disease and colitis. It's not known exactly what causes irritable bowel syndrome. The walls of the intestines are lined with muscles that contract and relax as food moves from our stomach down through our intestinal tract. With IBS sometimes these contractions are stronger and last longer than normal, causing food to travel through our intestines faster, creating gas, bloating and diarrhea, or the opposite effect of moving too slowly and the opposing problem, constipation. It is known that stress can play a significant role in disturbances of food moving gingerly along our digestive tracts and that obesity too, worsens symptoms. Stress and weight management are therefore important aspects of IBS treatment.

With IBS, certain foods can often be symptom triggers. These foods vary from person to person, but generally speaking common culprits include alcohol, chocolate, caffeinated beverages like coffee and soft drinks, dairy products, and sugar-free sweeteners (which end in 'ol'). If you think certain foods affect you, then try keeping a food and symptom journal to pin point any potential food triggers. In addition to that, there are a few dietary things you can do to relieve and manage symptoms. 

Eat smaller and regular meals. Be sure to drink adequate fluid too, especially if you don't go for a number two as often as you should. Eat slow too. Eating fast, chewing gum, drinking carbonated beverages and using straws, all cause us to swallow more air, which creates gas. If gas is a problem for you, foods that might make symptoms worse include beans, cabbage, turnip, cauliflower and broccoli. Fatty foods may also be problematic for gas.

When possible, incorporate fiber from whole grains, fruits and veggies and legumes into your diet. But only do this if you aren't running back and forth to the bathroom. Increasing fiber will help to decrease constipation, but doing so quickly can make gas and cramping worse. Be sure to do this gradually, and drink plenty of liquids. Water is best.

Take care with dairy. Lactose intolerance seems to be more prevalent in IBS. If you're intolerant to lactose, try substituting yogurt for milk, as it contains less lactose. Using an enzyme product to help break down lactose is another option. Consuming small amounts of milk products or combining them with other foods can sometimes help too. 

Last but not least: exercise! This helps to relieve depression and stress (a key trigger for IBS flares). It also helps to stimulate normal contractions of your intestines to get you going regularly. 

As seen in The Telegram April 15, 2013

Eat to 100

This month marks the 100^th column for 'On Your Plate'. To celebrate, let's talk about what to eat to live to 100. Newfoundland and Labrador has the lowest life expectancy for both males and females per province in Canada. Diet is a major factor in health prevention and wellness, so it only seems reasonable to take a glance at what countries and regions boasting longevity do in terms of diet. 

Japan is well known for their healthy lifestyles. Their obesity rate is 1.5% and people live to be about 82 years old. A Japanese diet focuses on cruciferous vegetables like cabbage, broccoli, bok choy and kale, and their main sources of protein are heart healthy fish and soy. Some Japanese also practice the habit of eating until they feel 80% full.

France is also a country known for their health. They have an obesity rate of 6% and their life expectancy is about 81 years of age. Interestingly, the French regularly indulge in high-fat foods like cheese and chocolate without much impact on weight scales. This is likely attributed to small portion sizes and that they focus their meals around the vegetable portion of food, versus the meat. They also rarely snack, and prepare meals by baking, roasting and braising- all low-fat cooking methods.

 

 

 

People living in the Mediterranean region, like Greece, Sardinia, and Italy are also known for long lifespans. These individuals consume diets based on heart healthy olive oil, fish, fruits and veggies, whole grains, legumes and moderate amounts of red wine. 

 

 

 

  

So that's what people across the world eat and seem to live long and well. But, what should we eat to improve our life spans back here on the rock? Below are the foods we can access right here at home to increase our longevity:

Eat dark coloured fruits and veggies for antioxidants. Bright coloured foods native to us or that are available year round include berries like blueberries, raspberries, partridgeberries, mustard and turnip greens, carrots, onions, beets and cabbage. Have fruit and veggies as a part of every meal.

Try fish for omega-3 fats. This will keep minds sharp and heart disease at bay. Fish which are high in this fat and native to NL include salmon, char and trout. Other sources include canned fish like sardines, and kippers. Eat about three ounces of fish a minimum of twice per week.

Drink tea and coffee. Both of these beverages have antioxidants which help to fight chronic disease like cancer, diabetes and heart disease. Drinking three cups or more of coffee a day has been linked to lower rates of diabetes in some studies. Tea is one of the richest sources of antioxidants in the typical north American diet, so continue to have a cup or more of tea or coffee daily. Just choose decaf after a couple cups, and be sure to watch the cream and sugar additions.

Use spices instead of salt. Spices come without the sodium (of salt) that is responsible for increasing blood pressure. Spices will also have health promoting antioxidants. A teaspoon of oregano added to a spaghetti sauce has just as many antioxidants as one cup of sweet potato, and one half cup of ground cloves has more antioxidants than one half cup of blueberries. Keep spices on hand in the kitchen and at the table instead of the salt shaker.

 

Drink or eat low fat dairy for vitamin D. Vitamin D is a nutrient being linked to many, many conditions like heart disease, diabetes, cancer, allergies, mental illness and increased rates of death. Our levels in NL are often low due to our low dietary intakes, and of course the low levels produced through our skin during our short summer months. Ensure you get two servings of dairy or equivalent daily.

In addition to eating the above foods, keep calorie restriction and weight loss at the forefront of your mind too. Many of the countries and regions of the world with the highest life expectancies have these factors in common. To do this, cut back on portions, desserts and snacks, and aim to cook more meals at home.

As seen in The Telegram April 8, 2013

Food Quality and Nutrition Attitudes of NL’ers

According to a new study that examined the eating habits of Canadians from coast to coast, some pretty interesting facts on nutrition, healthy eating, and attitude were revealed this week. The NDP Group’s HealthTrack Canada, which tracks Canadians’ attitudes about health and diet, captures ailments, medical conditions, body mass index, and provides an overall assessment of personal health. As an example, when planning meals, consumers in Ontario apparently show greater interest with nutrition compared to other regions. They may show the greatest interest, but overweight and obesity rates are still the lowest in Quebec. In fact, the info about Atlantic Canadians was just as interesting and concerning. Consumers in Atlantic Canada are apparently the most cautious about serving foods with sodium and saturated fat, try to consume more foods with fibre, fruit and vegetables, and keep an eye on their cholesterol, but the country’s obesity rates are highest right here at home in NL. So somehow we appear to be quite conscious about the food decisions we make, but given our past and present weight history it doesn’t seem to translate down to our plates or our waists.

“Interestingly, households from the Atlantic region are the most conscious of the calories they consume, but struggle with obesity and, as a result, are the most likely to want to lose weight,” said Joel Gregoire, food industry analyst at The NPD Group and author of Eating Patterns in Canada. “That being said, these provinces recognize that there is room to improve their eating habits, but lower access levels to store-fresh fruits and vegetables might be a contributing factor in their struggle to make smarter food choices.”

Not surprisingly, we (Atlantic Canada) did score low on the report card for including many nutritious foods, when being compared to other provinces. Fruit, the country’s top snack food, is less commonly eaten as such in the Atlantic provinces, despite our best intentions. In terms of a percentage of meals that included store bought fresh veggies, we tender to include fewer too. Despite being surrounded by water and an abundance of seafood, we eat fish and seafood in meals at home at levels comparable to the rest of the country. I’m giving us an F in not just foods we consume, but our meal frequency too. Atlantic Canadians have the most skipped meals at a whopping 100 meals/year average! When you think about it, that’s just about a skipped meal every three to four days.

Why these differences between Atlantic and the rest of Canada? I had an opportunity to interview Gregoire, and the answer he says is to do with age. ‘When you look at the median age going east to west, people get younger and younger. We are also more concerned with health as we age and as we get older we are more concerned with food nutrients like sodium, trans fat and sugar.’ He also mentions a very true and good point: people are creatures of habit and habits are the driving force behind what we eat. Habits of skipping meals, not much fruit or veg are certainly not good habits however. They’re the kind of habits which over time cause bigger bellies and bigger health problems.

Perhaps we could learn a habit or two from our lean French neighbours. Both the eating habits and the health outcomes are contrasting in eastern Canada, where French Canadians are more likely to satisfy their cravings more readily at meal time in comparison to us. Quebec natives are also less likely to skip breakfast, lunch and dinner, and don’t deny themselves the foods they enjoy most- not only do they have the leanest weights, but they also indulge in desserts most commonly (42 per cent more than the national average)!

As seen in The Telegram April 1, 2013