Trans Fat and Sodium Regulations

Jack Layton, may he rest in peace, introduced a motion back in 2004 for the creation of a ban for the sale of foods with artificial trans fats. This was really the start of a great thing, as since then and in the years to follow our federal government made big plans to help produce healthier foods for Canadian consumption. In 2007, the health minister at the time declared that food companies had two years to comply with specific targets for reducing trans fats in our food. We also saw in 2007 the production of a Sodium Working Group, where some of the nation's top health professionals aimed to get the current Canadian intake of sodium (salt) reduced by one third in 2016. Time sure does fly, and it doesn't take long for things to drastically change. About six months ago the sodium reduction group put forth by Health Canada was quietly disbanded, and now just last week the plans to reduce artery-clogging trans fats seem to have also been abandoned.

To give you a little background information on this latest disappointment, the government's monitoring of trans fat ended in December 2009. At this time, the majority of products in key categories like baked goods, i.e. donuts, brownies, croissants and pies, failed to meet the specified reduction targets. According to the Heart and Stroke Foundation there was some progress made, and regulations are still needed because obviously certain sections are failing to show any progress. Health Canada stated last year that the regulations were still on the table, but further reductions were needed to be able to meet the program's public health objectives and reduce the risk of heart disease. It isn't an easy task, as obviously unhealthy as they are, these fats did serve the purpose of being cost effective, and adding flavor and preservation to foods, however Health Canada are now backing away from their threat of action.

Many countries across the globe seem to be making great strides in these initiatives - Australia, Denmark, Switzerland and Brazil. Even Wal-Mart in the United States has planned to virtually eliminate artificial trans fat in packaged foods and help food manufacturers to cut the sodium in their products over the next several years. If everyone else is managing to do this, why is Canada having such as hard time?

My fear, and likely yours too, is now that the government seems to be backing down on these regulations to improve the nutritional content of the Canadian food supply, food companies will see their excuse and way out. I'm sure many people remember Campbell Soup Company commercials with a factory worker buried in all the salt that was no longer being added to their products. It was all in an effort to educate the public on initiatives Campbell's was making to reduce sodium in their product line. It seems that now, just last month to be exact, they have announced their new strategy to boost sluggish sales: adding sodium back.

About 90% of Canadians will develop high blood pressure over our lifetime. Increased sodium consumption can lead to high blood pressure, creating an array of other problems including increased risk of stroke, heart attack and kidney disease. 77% of our sodium consumption comes from packaged, processed and restaurant foods. Trans fats are found predominantly in deep fried foods, ready to eat frozen food, commercial baked goods (donuts, cakes, pies), toaster pastries, liquid coffee whiteners and packaged foods like microwave popcorn, chips and crackers. It's thought that up to 22% of heart disease can be prevented by replacing trans fats with healthier alternatives. Perhaps instead of waiting for things to happen nationally, St. John's can take a few lessons from cities like Calgary and New York City, who have become leaders and inspirations, implementing their own city-wide trans fat reduction policies.

As seen in The Telegram August 29, 2011

Keeping Abreast

You've likely seen one or two of these posters around town. A woman holding a child while in the midst of something unusual happening around her. The slogan states, 'You may have seen some strange things, but breastfeeding isn't one of them.' It's all part of a new provincial breastfeeding campaign to increase public awareness and support for the normal method of infant, and child feeding – breastfeeding. This, coupled with World Breastfeeding Week held yearly in August, and the gaining popularity of the release of the first ever breastfeeding doll for kids, it seems that this natural feeding method is receiving a lot of much deserved attention these days.

This may sound a little off, and contradictory at first, but it's a common (mis)understanding that breastfeeding is best and formula is a close second. Let me explain. According to the World Health Organization or WHO, the suggested routes of feeding an infant or young child are as ordered: 1) breastfeeding; 2) the mother's own milk expressed and given to her child some other way; 3) the milk of another human mother; and 4) artificial milk feeds, or in other words, formula. So formula really isn't second best, what they're saying here is it's more like last resort. To meet nutritional and health need, exclusive breastfeeding for the first six months of a baby's life is the recommendation. After this, nutrient rich solid food should be introduced, and breastfeeding can continue up to age 2 or more.

Most of us are well aware of the associated health outcomes for mother and baby when it comes to feeding via the breast, however it doesn't seem that overall rates are increasing. Specifically for us, across Newfoundland and Labrador 63% of women will start breastfeeding, whereas the Canadian average is 90%. In our province only about 10% of women will continue to exclusively breastfeed for the recommended 6 months. The Globe and Mail had an interesting article a couple weeks ago which cited that several health experts are increasingly concerned about the lack of increase in breastfeeding rates in Canada. It stated low rates may be tied to a lack of support for mothers from the medical community and the influence of formula manufacturers with marketing and free samples. Perhaps too to consider is the unnecessary social inappropriateness by others that still occasionally exists when women exercise their human right to breastfeed in public.

Lucky for us, and to help us overcome some of these hurdles, is a great support in place for families, called Baby-Friendly Newfoundland and Labrador. It is the primary forum for protecting, promoting and supporting NL families throughout pregnancy and the early years. The site features many relevant resources including blogs from NL moms and dads, a 'Need help?' section, and even has their own facebook page, twitter account and YouTube channel. For more information and to find the answers to your questions, be sure to check out the wesbite: www.babyfriendlynl.ca

As seen in The Telegram August 22, 2011

Variety is the Spice in the Life

                 
We often get stuck in a routine of eating the same things day in, day out. Eating the same potato and carrots, or salad every day can be boring and get old really fast. Next time you're strolling through the produce section of the grocery store, when you stumble across an unusually shaped or oddly coloured fruit or vegetable why not put it in the cart! Adding a little variety to the mix is a great way to get in an extra serving or two of the (much limited) fruit and vegetable group. The fruits and veggies listed below are probably not your refrigerator regulars, but go ahead anyway and pick one on your next trip. For people like myself, who go armed with a list, try planning ahead with a new recipe for one of the ingredients below.

Anise or Fennel- This versatile vegetable is often used in Italian dishes for its liquorice-like flavour. It is often used in place of celery and works well in sautés and salads.







Arugula- This leafy green can be a nice addition to pasta or essentially any mixed green salad as it has a mildy spicy flavor. Arugula is also know as rocket and high in vitamins A and C.




Bok Choy- Also known in our grocery stores as Chinese lettuce. This leafy vegetable is crunchy and great for stir-frys and sautés. It is a good source of calcium too.






Eggplant- Similar to zucchini, but somewhat dryer, this beautifully coloured vegetable works well in casseroles, lasagnas and stir-fry's.

Kale- Rich with antioxidants and beta carotene, kale can be used in place of spinach for lasagnes or salads. The leaves can also be baked into crunchy chips for snacking or incorporated into veggie soups.

Okra- Is very easy to incorporate into classic vegetable medleys. It works well with tomatoes, eggplant and corn. Briefly stir-frying slices will keep pods intact and prevent it from getting slimy.

Starfruit- This star-like shaped exotic fruit is a big hit with both young and old and can be a neat addition to fruit salads. They have a texture similar to grapes and can be eaten with their skins.





Figs- With a sweetness much like honey, figs are a good source of calcium and are a great take along snack to accompany other fruits and nuts.

Mangoes- With a creamy texture and strong aroma, mangoes are rich with vitamins A, C and beta carotene. When purchasing look for an orange to red coloured skin as these ones are usually the
tastiest and easiest to eat.

Papayas- Popular in tropical fruit salads, papayas are an excellent source of folate and vitamin A. They have a subtle sweetness unlike any other fruit. Look for one that's firm with unblemished skin.


Passionfruit- This tiny treasure is a native to Brazil. It has an intense flavour and can be enjoyed on its own or as a tangy topping for frozen yogurt or in smoothies.

Dragonfruit- Also known as Pitahaya, is a mildly flavoured fruit. It can be quite expensive but its unique appearance is a sure conversation piece when added to fruit salads or displays. Try eating this exotic fruit alone or adding it to a fruit or leafy green and fruit salad.




I've seen all of the above, and a few odd more in our local stores – so in case you are wondering, yes they are available here! Next time you're in the store make it a point to pick up something new that you've never tired before. With all the new and different foods available it's almost hard not to really. Besides, how do you really know that you don't like something unless you try it?

As seen in The Telegram August 15, 2011

6 Tips for Green Eating

                 
When you hear the term 'green' you likely think of something that is good for the environment. This is largely true, however, green can also mean a few other things. From a food and nutrition perspective, green also happens to be the colour of the fruits and vegetables group in our Canada Food Guide. That being said, the idea of 'green' eating presented here is simply something to help people be food conscious and healthy, save money, and perhaps do their part to help the earth. Everyone has to eat and it's thought that we make literally hundreds of decision a day around food. Why not try a few 'greener' tips next time you're about to make some supper or grocery choices?

Green food tip #1: Buy local foods when possible. It's estimated that on average, the food eaten in North America travels about 2400 kilometres before it gets to our plates. That's astounding! Food travelling that long has likely lost some of it's valuable nutrients by then, and surely won't last very long either. Take advantage of local food markets and vendors, and use some of the food preservation methods discussed last week to keep favourite local summer food year round.

Green food tip #2: Use reusable bags, boxes and bins. During my own personal grocery trips, I've noticed this to be fairly popular around town, which is great. Some places still charge for plastic bags, so by using your own not only are you saving money but helping to reduce the plastic at Robin Hood Bay, which takes several lifetimes to decompose.

Green food tip #3: Start a family tradition for meatless Monday. Meals with nuts, seeds, beans, peas or lentils will likely be higher in good fats, fibre and antioxidants, i.e. some of the really good stuff many of us don't get enough of! It can also cut down the grocery bill a little too. Meat production also has a considerable effect on the environment believe it or not. A few years back, the United Nations released reports and told us how livestock produces more climate change gasses than all the motor vehicles in the world, a significant production of greenhouse gas emissions. Meat based diets require seven times more land than plant based diets, farm animals also surpass the world population of people by one and a half times. They also require more food and water. It's certainly an ingredient to the global warming recipe that we can decrease.

Green food tip #4: Try and avoid packaging. Buy the yogurt in the large size container, or the juice in the bottle versus individually packaged. Although individuals are convenient, remember it only takes a moment to portion into smaller reusable containers. Larger packing is usually most cost effective. The item itself is cheaper, and you don't pay the multiple bottle deposits as in the case of individual juice tetra packs or drinkable bottled yogurt. You can recycle both, however you won't get any money back for the yogurt. To reduce packaging even further try heading over to a bulk store where you can find numerous varieties of healthy diet staples and essentials, e.g. flours, cereals, a treat or two, and your protein for meatless Monday. If you buy food with extra packaging, remember many things can be picked up and reused through curbside recycling, including egg and milk cartons, cardboard from packaging, plastic tubs, aluminium pie trays, soup and tuna cans, etc. You can check out www.curbitstjohns.ca for more information on the recycling what, how and when.

Green food tip #5: Plan ahead. Planning a week's worth of meals is great to save cash, eat healthier as you're less likely to eat impulsively, and reduce multiple trips to the store. In turn, you save gas and gas dollars. To be extra green, use a grocery list, stick to it and only buy what you need, watch for sales and use coupons.

Green food tip #6: Reduce food waste. If you think you won't eat all the food leftovers, freeze some for another time. Another way to reduce food waste is to compost. Most garbage is apparently 40% of organic waste, or essentially things that could be composted. Tea leaves, coffee grounds, corncobs, fruit and vegetable peel or those rotten can all be thrown into your plant or vegetable garden.

As seen in The Telegram August 8, 2011

Food Preservation

                 
This time of year, it's relatively easy to get reasonably priced fresh fruits, vegetables and other foods. The reality of living on an island however is that unfortunately year round these foods aren't always available for the desired price or quality throughout the year. Luckily, many summer season foods can easily be preserved, making for quick, and nutritious meals throughout long fall and winter months. For those looking to have healthful access to favorite foods year round below are do-it-yourself tips. 

Freezing is a relatively easy way to store food. This can really keep anything from fruits, berries and vegetables to homemade breads, fish and meats. Freezing helps to retain many nutrients in food as well. Most people can freeze berries easily enough, but when it comes to many vegetables in order to help them retain their color, texture and structure you may want to consider blanching them. Blanching is basically putting food into boiling hot water just enough so it's color brightens and then removing it and placing into cold water to stop the cooking process. It's important to let the food cool a little before freezing. This process is especially good for items like corn, green beans, peas, asparagus, broccoli, and cauliflower. Some suggestions and tips for success would be to freeze quickly in smaller quantities, try and keep air out (both will help to prevent freezer burn) and be sure to date and label everything to keep things organized and be food safe. Vegetables with a high water content, like tomatoes, greens, or cucumbers will not blanch well. If you wanted to preserve items like these it might be best to prepare in a sauce, soup or stew and then freeze.

Canning is another method which works well for jams, jellies, and many vegetables and fruits. Be sure to be aware of safe canning procedures and use sterile equipment as bacteria can easily get into foods, grow and make you quite sick. If you are making jams this summer perhaps consider substituting small amounts of chia seeds or ground flax seeds in place of a little gelatin. These seeds will add that same jelly texture, but will also increase fiber, good fats and antioxidants. They may offset the flavor slightly, so just add a little. If you are interested in reducing the sugar try replacing some of this with honey. This too can change the flavor slightly so it may take some experimentation, however every 1/ 2 to 2/3 cup of honey can replace a cup of sugar. Cup for cup they provide the same amount of calories so it will still keep your jam sweet but just with less sugar overall.

Smoked foods like salmon, char, trout or other foods are another way to prepare and preserve foods. As delicious (and in their original state) nutritious as they might be, when smoked they are certainly something to be consumed in moderation. Believe it or not, smoked fish and meats are similar to processed meats (bologna, wieners, deli meats, etc) in which they can raise the risk of certain cancers when consumed in excess. Save something like this for a special occasion and be sure to pair it with some brightly colored fruits or veggies which are packed with antioxidants.

Other methods to save your summer foods could be drying, or even vacuum packaging. Whatever method you choose to preserve your food keep in mind that after about a week on our counter or in our fridge fresh food typically starts to loose it's goodness and nutrients. A good rule of thumb would be to keep no more than a week's worth of fresh on hand and try to preserve the rest.

As seen in The Telegram August 1, 2011