Regatta Food Sense

The oldest annual sporting event in North America is set to run for the 194^th time this Wednesday. I'm sure at one point or another we've all been familiar with high hopes for a good weather day and the infamous Regatta roulette. During the Regatta though we often play other games of chance for more than just a day off work. Sometimes we chance the food we eat. It's a day all in good fun, but we do need to keep health and food safety in mind too. For the Regatta Day goers, here are some tips to help you do just that.

Clean bathrooms may be a scarcity so carry portable hand sanitizer. Without clean water and soap,

this is the best way to rid hands of germs before eating. Summer is a time when food poisoning can be at an all time high too. It would be smart to choose foods that are hot held or chilled. They'd have less likelihood to be contaminated by improper temperatures. Foods that need to be hot or cold and left at room temperature for two hours or longer need to be thrown out so be sure the hot or cold food you choose is being held just that. When deciding if you want to purchase food from a vendor quickly ask yourself these questions about the food safety and cleanliness of their booth. Does the vendor have a clean and tidy workstation? Is there a sink for employees to wash their hands? Do the employees wear gloves or use tongs when handling food? Do they have refrigeration on-site for raw ingredients or pre-cooked foods? Lastly, if you see flies or insects around food or a concession it's a good idea to skip that booth over. They can carry Campylobacter- a leading cause of bacterial diarrhea. That's a prize no one wants to claim and take home for sure.

Back in the 1900's a popular Regatta food concession was called 'the greasy pig'. A slick young pig was released into the crowds and the lucky person to catch the animal brought it home for ham, bacon , pork, etc. Times have certainly changed since then. Today the possibilities of food quality and quantity are endless. Which if you're watching the waistline, going to the Regatta can prove difficult. What to do? Plan before you eat. If it's early and not crowded, walk around and see what's available to eat before going for the first thing you see. Better yet, recall from past years and try to have an idea of what you'd like before you get down there. If you do purchase food, avoid adding extra salt to items like burgers or fries. They will almost always have more than enough already. You can also try having a snack before heading out too, as we all know too well the power of smell and sight on an empty stomach! Another idea might be to consider bringing your own food. Bringing food from home still enables you to eat healthfully as a family and probably save money too, while still enjoying the festive Regatta atmosphere. If you do decide to do this, remember to keep safe food while stored too.

Last but not least, try and stay hydrated. If the weather is anything like it has been the past few weeks we are probably in for a warm one. Typical summer drinks at events include sugar-loaded sodas, fruit drinks, punches, frappes and milk shakes, iced tea and iced coffee, sports and energy drinks, and oversized alcoholic concoctions. They come packed with lots of extra calories, sometimes more than a dessert, and often no nutritional value. Instead choose water, 100% juices, milk and other low calorie or diet drinks. Cold drinks will quench thirst well. Remember to drink them often.

The races, food, games, time with family and friends – what people like to do down at the lake certainly varies. Practising food safety and healthy choices though will be a bet that ensures high returns on the Regatta roulette wheel, or any other game of chance.

As seen in The Telegram July 30, 2012

The F Words

No, this isn't about the F word we all know and shouldn't use. Rather, I want to talk about a few other moderately negative words which have been getting boat loads of attention. No pun intended. Ferries. Fresh food. And fatness. Although the Retail Council of Canada has requested for perishables like meat and produce to have priority on our ferries, it seems they won't be getting it. Coming from places near and far, it can take up to a week for some of the produce to reach North Sydney. Yes, that's before it gets on the ferry to make way over to us. Obviously any delay in the travel chain can equate to produce of poorer quality, and if left long enough, the quantity on store shelves too. However this issue boils down to more than just quality and quantity of food. It's also about food security and our health as well. Province wide, Newfoundland and Labrador have the lowest consumption of fruits and veggies in the country. About 75% of us don't eat five or more servings a day. Our rates of overweight and obesity also exceed the national averages for all ages. Roughly 36% of kids and a whopping 71% of adults in our province are overweight or obese. Much higher than the national averages of 26% and 59%. The correlation of under consumption of fruits and veggies with obesity has well been established. Toss in there a shortage of quality fruit and veggies, and produce sitting on trucks too long so it's optimal nutrition has been devalued- it's more of what came first, the chicken or the egg?

We hear a lot about local, and there's no doubt we should all try and eat more of it. Some estimates are that 10% of fresh vegetables in major retailers across Newfoundland & Labrador are produced locally, and The Federation of Agriculture suggests 2% of agricultural products available in our stores are made right here. There are many reasons to eat local, and the aforementioned stats are just the tip of that iceberg. Eating local might actually be a little easier for people in Labrador in the very near future. Funding was announced earlier this month for a family farm in Happy Valley-Goose Bay to construct a year round hydroponic greenhouse. On the island we have some resources too. The St. John's Farmers Market is open every Saturday at the Lions Chalet on Bonaventure Ave from now until December. If you live outside the city and on the Avalon there's also the 'Buy Local! Buy Fresh!' website. I talked about it a few weeks ago, so if you missed that column here's the link again: www.avalonfresh.ca.

The ferry system is what it is, and might be as good as it gets. Right now it might not be something we can change, and if the quality of produce bothers you, perhaps focus on some things you can do yourself to make quality and freshness a priority. Eat seasonally. You'll find a guide for that on the above site, Buy Local! Buy Fresh! Make friends with grocers and ask about when produce comes in.  Or better yet, ask how long it has been on store shelves. It may have been placed on shelves today, but brought in the store the day or so before. Do a little digging while in the store too. My experience has been if I'm in a rush and grab whatever is at the top of the pile it might have a bad spot or two and only last a day back home. Taking some time to search underneath or away from the middle of a display might reward your effort with a fresher product. Try and buy less overall too. We already know that because of our geography the food in our store might not last as long. Take that into consideration when shopping. How often do you end up throwing out the limp head of lettuce or broccoli? Scale back on portions. Most of us have eyes bigger than our bellies. Larger quantities of food purchased often equals larger quantities of food consumed, and ultimately larger tummies. Another suggestion is to plan meals ahead and when you're shopping only buy for those meals you have planned

As seen in The Telegram July 23, 2012

Top Tips for Eating Out

For Newfoundlanders looking to eat consciously and healthier it's great news that ten of the KFC locations outside of St. John's will be converted into diners with fresh homemade food. Eating out can be cheap, and convenient, and certainly there's no better time than summer to meet up with friends and family for a good bite to eat. But when you're eating away from home how can you make the healthiest choices? It can be difficult so here are a few tips to keep in mind.

The easiest way to get quick answers about any food is to find nutrition information for the menu items. Located on the wall, in a pamphlet, or even online – this information will tell you the need to know on calories, fat, sodium, and more. It's usually only available for larger chains, so if this info isn't accessible I'd suggest looking at the description of menu items to give you some clues. Watch for words such as fried, basted, batter dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in cream sauce. More than likely they are high in calories, unhealthy fats, or sodium. Go for foods that are steamed, baked, broiled, grilled, stir fried or roasted.

One of the biggest roadblocks to healthy eating outside the home is portions. Larger portions, larger plates and bowls. All in all you're likely to be getting much more food. An easy way to remember how much and what foods to eat is to refer to your hands. I've mentioned this before, but it's a very powerful tool. Eat only as much as you can fit into two hands. One palm for meat, chicken or fish, the other for bread, rice, pasta. Fingers, or one half the plate should be vegetables or fruit. It's easy peasy. If you've got leftovers either bring 'em home for lunch tomorrow, or even plan ahead and split with a friend. I've even ordered from the kiddie's side when I thought the food portion from the regular menu might be too much. When you're at a buffet however portions can be a bit more difficult. Best strategies here are first scan the entire area and get an idea of the items you'd like to try. If there is an option for plates try and choose the smaller one. Wait about 15-20 mins before heading back for round two. It takes that much time for your brain to catch up with your stomach and decide if you are truly full.

Choose water or another calorie free beverage. Drinking too many calories can be so easy! Which is one of the reasons the city of New York is considering to place a ban on super size beverages in eat out centres. If you don't like plain water, ask for a slice of lemon. It adds a refreshing touch especially for summer.

Don't be afraid to ask for a menu modification. Ask for pan fried fish instead of deep fried. Side salad or soup over fries. Whole grain pizza crust over the white cheese stuffed crust. Even if these options cost a dollar or two extra it's a dollar well spent. And plus if you've chosen tap water as your drink of choice, well it's almost like getting this extra for no extra cost. Ask for dips, dressings, and sauces on the side. When it's not smothered over our food we're likely to use and eat less. These condiments can be high on all sides of the poor nutrition equation, equalling high in calories, fat and sodium. Less is definitely more. 

The last tip is something most don't think twice about but can take a bite out of your calorie intake. Chew foods slow. When we eat fast we eat more. Take your time and enjoy the food, company and if you're lucky enough to be sitting outside, the sunshine. Remember that healthy eating is about balance and enjoying your food. If you happened to overindulge at a meal, hey we're all human and that happens, so don't beat yourself up too much but rather plan to choose healthier choices over the next few days.

As seen in The Telegram July 16, 2012

Food. The New Medicine?

We all know the saying, an apple a day keeps the doctor away. Is it true? Perhaps partly. Healthy foods can help us to prevent disease, maintain health and even fight illness. We all need food to survive, and in a hospital that's likely to be even more so. Hospital food though is something that's been getting a lot of attention these days. Some of it's peaches and cream, and the rest like stinky cheese.

Employees at a hospital in Montreal have completed a national study on hospital food, and found most hospitals put aside about 1% of their budget, or about $8 per patient per day for food. One day typically includes three meals, two snacks and beverages. Consider the local price of milk, and the three or so suggested 250ml servings a day for several of the age groups in the food guide. It's about $1.50 gone there. We've only accounted for a couple drinks, let alone any food. So maybe it's time to look at where priorities lie. Bev Oda's single $16 orange juice could have equalled a hospital days worth of food and drink for two people. Obviously a bigger budget can mean higher quality and more nutritious choices, but it isn't always feasible. So why can't we spend more money? It's no shocker our healthcare is in a bit of a crisis when it comes to dollars. When the Timmy's shop was put into operation in the HSC back in 1995 it was expected to bring in a revenue equal to the loss experiences last year. Roughly $250 000. It's been reported that employees who serve the coffee are being paid close to $20 per hour, and if you include benefits it's closer to $28. (Obviously this isn't the single reason for healthcare curtailing, but a potential contributor). It might be good thing for our wallets now that the hospital cafeteria and Timmy's will be a private enterprise as money can be spent elsewhere. On the other hand with privatization, the likelihood of an economical French fry being swapped for veggie sticks to me would seem much more bleak.  

So it's just not us that's having problems with food, but rather everywhere. A UK hospital patient apparently has been so appalled by the quality of food that he's taken photos of the meals and posted them online. What's interesting is his blog allows people to guess the dish, and shocking is so far his followers have correctly identified half of the meals on his so-called 'bingo board' blog of hospital fare.

There's always more than one solution to any dilemma. Talks of a 'hospital food revolution' here in Canada that see patients getting tasty, nutritious food from local sources is sweeping the country. Farm to Cafeteria Canada is in initiative working to get more local food activities happening in hospitals, schools, and universities, and to develop a network to help institutions access local food. Another, perhaps simpler initiative some hospitals are trying in order to mend service is by offering patients choice. True, budget is a limiting factor, but by empowering people with choice – surely that can make a difference in several areas. Patient satisfaction and quantity of food consumed, ultimately leading to less wastage and therefore better quality of food served. After all, it's estimated that as much as 30% of hospital food is thrown out. 

Remember what Hippocrates famously stated? “Let food be thy medicine and medicine be thy food”.

As seen in The Telegram July 9, 2012

Turn Down Tap, Turn Up Nutrition

At first glance one might not think a shortage of water around here could be possible. We are surrounded remember, or at least by the salt water of the sea. Considering the wild fires in Labrador, water conservation order continuing this summer for St. John's, and Botwood currently with a complete ban on outside water usage – needless to say water is on a lot of our minds lately, or at least it should be. The conservation order and ban apply actually to the outside use of water, but you know it doesn't hurt to be careful about how we use the water inside our homes as well. One place we use some of the most? Yup, the kitchen. Preparing, cooking, and cleanup can sure use a lot of H20. Saving a little water might be good for the city and environment, but I'm here to let you know it can also be good for nutrition too. 

One of our traditional means for cooking food, and still quite popular today, is to boil. Boiled veggies for jigg's dinner and turkey dinner, boiled pudding, boiled salt meat, etc. It may come with the advantage of being a lower fat cooking method, but it can also have a few downsides too. Boiling uses larger amounts of water and isn't the best for retaining maximum amounts of nutrients in food. Vitamins, namely C and the many B's, and the mineral potassium, are some essential for life nutrients that are often leached into boiled cooking water. We eat the food, and often throw the water out. I'm not sure why we tend to do that, perhaps a form of habit. But let's put it this way, consuming only boiled veggies and pouring cooking water down the drain is akin to checking 649 numbers and tossing the ticket out before checking the tag.  Nutritionally speaking anyway. The water can be used for other foods. Water in which vegetables were boiled can make a nutritious sauce, gravy, stock, stew or soup. Or with a little planning, you can do what we did the other night and reuse the boiled veggie water to then cook rice or pasta.

There are some other things to keep in mind. Cook with the least amount of water as possible. If you use lots of water and boil for long time, you’re going to lose more nutrients than if you boil quickly and use relatively little water. Consider this example. When you cook 1 cup of cabbage in about 4 cups of water, the leaves can lose as much as 90% of their vitamin C content. Reversing that ratio, so one cup water to 4 cups cabbage, and you can hold on to about 50% of that vitamin C. Also, if you can leave the skins on your vegetables, whenever possible, this is really good. The most nutrient-rich part of a vegetable is often right under the skin. If you have to peel, try and so it as thinly as possible, say using a vegetable peeler instead of a paring knife. Try and cook vegetables whole as often as possible. Opening the flesh of the vegetables to hot water can leave nutrient-rich parts exposed, and then aid in nutrient loss. Microwaves believe it or not, can be a quick kitchen tool to help you use less water and maximize nutrition. Frozen vegetables usually do not need any additional water, and fresh can usually be cooked with a tablespoon or so. Another benefit with the microwave is the convenience and simplicity, and we all know how easy prep can go a long way in helping us eat healthfully.

Other water saving kitchen tips? Wash fruits and vegetables in a pan of water as opposed to water running from the tap. Allow foods enough time to defrost in the fridge as opposed to running cold water. Cook foods over low heat and in covered pots and pans, or perhaps use foil to reduce moisture loss. Last but not least, keep covered drinking water in the fridge as opposed to letting the tap run for it to get cold enough. Obviously water shouldn't be conserved at the expense of cleanliness but perhaps there might be one extra thing each day you can do that will result in saving water and notching up nutrition. Don't worry if the savings of water, or nutrient boosts seem minimal. Every drop counts, especially when it's  multiplied over many households and many days.

As seen in The Telegram July 2, 2012