Author Archives: Tammy Lomond

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Pumpkin Soup

Pumpkins are not just for pumpkin pie or Halloween décor!

There are many other ways to enjoy pumpkin?

Pumpkin is delicious and loaded with nutrients including fibre, vitamins, minerals, and antioxidants. Pumpkin is an excellent source of vitamin A and beta-carotene, which are both important for eye health.

And if you’re using fresh pumpkin, don’t throw out the pumpkin seeds! They contain iron and protein, and make a great healthy snack. Simply wash the seeds, spread them on a baking sheet and roast them in the oven until golden brown.

So why not change things up this year and try the very easy – and flavorful – pumpkin soup recipe below.

Or simply roast fresh pumpkin. To roast pumpkin (and other vegetables), chop them up, toss them with olive oil and your favourite seasonings (I use a little salt, pepper, and paprika or chili powder – and sometimes a little cayenne pepper), spread them on a baking sheet and cook in the oven at 400°F until tender and lightly browned.

Pumpkin Soup (recipe source: http://allrecipes.com/recipe/9191/pumpkin-soup/)

Prep Time 15 m/ Cook Time 1 h/ Total Time 1 h 15 m

Makes 8 servings

Ingredients

  • 6 cups chicken or vegetable stock
  • 1 1/2 teaspoons salt
  • 4 cups pumpkin puree (fresh or canned)
  • 1 teaspoon chopped fresh parsley
  • 1 cup chopped onion
  • 1/2 teaspoon chopped fresh thyme
  • 1 clove garlic, minced
  • 1/2 cup heavy whipping cream
  • 5 whole black peppercorns

Directions

  • Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered.
  • Puree the soup in small batches (1 cup at a time) using a food processor or blender.
  • Return to pan, and bring to a boil again. Reduce heat to low, and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into soup bowls and garnish with fresh parsley.

Follow this link to find more creative pumpkin recipes: http://www.foodnetwork.ca/thanksgiving/ph will otos/30-unique-ways-with-pumpkin/

 

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Clean Labelling

Does reading the ingredient list on some of your favorite packaged foods give you cause for concern? Some foods have such a long list of ingredients with complicated names – it can make you wonder what you’re actually eating!

As consumer demand for simpler foods with simpler ingredient lists increases, more and more food manufacturers are moving towards clean labelling. Clean labelling involves providing clear labels with easy-to-understand ingredients, as well as eliminating certain artificial ingredients.

A recent article published at www.fooddive.com looked at the seven top priority ingredients that manufacturers are phasing out of their products (see the link below for more).

The following is a brief look at the top 5.

Artificial sweeteners. Artificial sweeteners are synthetic food additives (e.g., aspartame and sucralose) that serve as a substitute for sugar. They provide a sweet taste like sugar, but contain significantly less calories. For decades, there have been concerns that artificial sweeteners may cause a variety of health problems including cancer.

High fructose corn syrup. High fructose corn syrup is a sweetener made from corn starch. It is comparable to sugar in flavour and sweetness, but because it is a liquid ingredient, it is easier to add to certain products. It is also one of the cheapest available sweeteners. Along with all other fructose-containing sweeteners, it has been linked to the rising rates of obesity.

Trans fats. Trans fats are created when liquid vegetable oils are hydrogenated, or partially hydrogenated, to make them more solid. Trans fats have been shown to increase “bad” blood cholesterol, decrease “good” blood cholesterol, and increase the risk of heart disease.

Artificial colors. Although generally considered to be safe, there is a consumer push for naturally colored products.

Artificial preservatives. Artificial preservatives are chemical substances which are added to food products to slow down spoilage, discoloration, or contamination by bacteria and other pathogens. Some artificial preservatives, such as nitrates and nitrites, have been linked to an increased risk of cancer.

http://www.fooddive.com/news/lucky-7-the-food-industrys-top-targets-for-squeaky-clean-labels/447158/

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Quick, Easy and Healthy No-Cook Meals

Looking for some no-cook meal ideas for those days when you just don’t feel like cooking?

Luckily, you don’t need fancy cooking skills – nor do you have to spend a lot of time in the kitchen – to prepare delicious and nutritious meals.

I don’t consider myself much of a cook, so I love quick and easy no-cook – or minimal cooking – meals.

The following are some of my favourites.

Sandwiches and Wraps. From a simple peanut butter and banana sandwich, to a veggie packed chicken wrap, sandwiches and wraps can make a balanced meal providing 3 food groups – or all 4 food groups if you add a little cheese.

Leafy Salads. The possibilities are endless when it comes to salads. Top your favourite leafy greens with fresh or leftover cooked vegetables, dried or fresh fruit, a sprinkle of nuts or seeds, a little shredded cheese, and your favourite salad dressing. Add sliced boiled egg, canned tuna or salmon, beans, or leftover chicken or meat for protein.

Non-Leafy Salads. Traditional Greek salad, creamy cucumber salad, tomato basil salad, Waldorf salad… There are just as many salads that don’t contain leafy greens. Don’t forget to add a source of protein, or serve it on the side.

Grained Based Salads. If you want a heavier, more energy dense salad, make a couscous, quinoa, rice, or pasta based salad. This does require just a minimal amount of cooking to prepare the grain.

Cheese and Fruit/Veggie Plate. Put together a plate of cheese (hard cheese or cottage cheese), a grain product (whole-grain crackers, bread roll or homemade muffin) and fruit and/or raw veggies.

Boiled Egg or Meat Plate. Put together a plate of protein (boiled egg, sliced meat or poultry, leftover meat or poultry, or canned tuna or salmon), a grain product (whole-grain crackers, bread roll or homemade muffin) and fruit and/or raw veggies.

Hummus Plate. Put together a plate of hummus, raw veggies, and pita, tortilla chips or whole-grain crackers.

Tacos. Use leftover meat or poultry, or canned refried beans, for quick no-cook tacos.

Smoothies and Yogurt Parfaits. Make it a balanced meal by adding a source of protein (milk, yogurt or protein powder), a source of fibre (ground flaxseed or chia seeds) and a serving of fruit.

 

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The ‘Lectin Free’ Diet

Have you heard of the lectin-free diet? Wondering what it is? Wondering if you should be on it?

According to the article in the link below, the lectin-free diet may be the next fad diet craze!

So what exactly are lectins?

Lectins are a type of protein found in food. They are found in fairly high concentrations in grains, beans and legumes – however, they are actually found in most foods in smaller concentrations.

The perceived “problem” is that lectins are toxic. Promoters of the lectin-free diet claim that lectins can cause various health conditions such as obesity, bowel diseases and inflammation. They also claim that going lectin-free can cure certain diseases and health conditions.

Since most foods contain some form of lectins, the lectin-free diet is extremely restrictive – it eliminates grains, beans and legumes, nuts, seeds, tomatoes, potatoes, peppers, dairy and eggs.

But the truth is, only SOME lectins are toxic – just as only SOME mushrooms are poisonous.

Furthermore, we don’t typically eat the toxic lectins found in grains, beans and legumes – because they are only toxic when raw or undercooked.

So what exactly does this mean for you?

Not much, really! For most people, there is no reason to avoid lectins.

Only those with an allergy or intolerance (due to a bowel condition such as Crohn’s) may have to avoid lectins – lectins are not digested, so they may cause gut irritation for those with a bowel condition.

As for the foods that contain toxic lectins (such as grains including rice, barley and quinoa, dried beans and legumes), just be sure to cook them in boiling water until they are well-cooked. Canned beans are already cooked, so they are safe to consume.

Bottom line: The lectin-free diet is another fad diet with very little evidence to support it.

http://www.news.com.au/lifestyle/health/diet/cutting-out-lectins-is-the-latest-diet-fad-heres-why-you-should-ignore-it/news-story/e559288d4a34e58e8ad2b276dc62d5e9

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Know the Health Risks of Consuming Too Much Sugar

There is too much sugar in the typical North American diet. Yep, you’ve heard this before!

Much of that sugar comes from added sugar – sugar that is added to foods and drinks during manufacturing, or sugar that we add to foods ourselves.

And, over the past 5 to 10 years, you’ve likely heard a lot about reducing sugar intake.

But other than the obvious issues – excessive calorie intake and weight gain – are you aware of the health risks of consuming too much sugar?

Consuming too much sugar can increase the risk of numerous health problems – including obesity, type 2 diabetes, high blood pressure, heart disease, sleep apnea, bone and joint problems, and tooth decay.

Consuming too much sugar can lead to the accumulation of unhealthy visceral fat. This is the type of fat that surrounds our organs (liver, pancreas, intestines). Visceral fat interferes with the body’s ability to break down sugar and use it for energy. It also boosts the production of cholesterol in the liver.

Now a recent study has linked excessive sugar intake to an increased long-term risk of mental health disorders (including anxiety and depression) in men. (See the link below to learn more).

What can you do to help reduce your intake of added sugar?

Avoid regular intake of sugary drinks – save them for special occasions. Sugary drinks include soft drinks, sports drinks, sweetened lemonade, sweetened iced tea and fruit juice.

Limit your use of packaged foods – consume mainly whole foods that are high in nutrition, such as fruits, vegetables, whole grains, low-fat dairy products, lean meat, poultry, fish, beans and legumes.

When buying packaged foods, compare Nutrition Facts tables and choose those with the lowest amount of added sugar.

Keep in mind that there is very little difference between types of sugar – honey and agave sugar are not any healthier than table sugar.

 

http://www.medicalnewstoday.com/articles/318692.php

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How to Spot Bad Nutrition Advice

Fad diets, celebrity “miracle” weight loss diets and cures, supplements that will change your life…

Let’s face it! You’re exposed to an overwhelming amount of nutrition advice – on the Internet, in magazines, on television, and even from well-meaning family and friends.

But how do you know which is good advice and which is bad advice?

A recent article posted at www.cheatsheet.com provides a great list of signs that can help you spot when someone is giving you bad nutrition advice. The following is a summary.

They recommend eliminating an entire food group. Unless you have an allergy or intolerance, eliminating a single food group will not be helpful – and you may miss out on a lot of important nutrients.

They claim that a single food can “cure” you. There is no single “magic” food that can cure an illness or make you lose weight.

They promise a quick fix. Unfortunately, there is no quick fix when it comes to weight loss – slow and steady wins the race!

They’re too focused on selling. If they’re more focused on trying to get you to buy their products than providing you with sound nutrition advice, be wary.

Their “evidence” is based on opinions, antidotes and/or testimonials. Good nutrition advice is supported by sound scientific evidence.

They’re not qualified to provide nutrition advice. It’s important to know the background and credentials of the person giving you nutrition advice. Be aware, the titles “nutritionist” and “nutrition expert” are not regulated – that means anyone can call themselves a “nutritionist” or “nutrition expert”. While some are educated and truly qualified, many are not. The most reliable source of nutrition information is a licensed professional – a Registered Dietitian (look for the initials RD, PDt or DtP behind their name) or a doctor with specific training in nutrition.

 

https://www.cheatsheet.com/health-fitness/how-to-recognize-terrible-nutrition-advice.html/?a=viewall

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National Seniors Day

October 1st is National Senior’s Day in Canada. It is a day to “pay tribute to the seniors who have helped build our country and continue to make valuable contributions to Canadian communities, workplaces and society”.

On this day, all Canadians are encouraged to appreciate and celebrate seniors for the many important roles they play in our lives, community and society.

Seniors have a great deal of knowledge, skills and life experiences that they can share. They contribute to society in many ways – as family members, friends, neighbours, caregivers, advisors and mentors, business owners, and community leaders. Many seniors also contribute to society by providing invaluable volunteer services to numerous organizations including Meals on Wheels, hospitals and children support organizations.

So don’t forget to take some time to celebrate National Senior’s Day. The following are just a few ways that you can show a senior that they are appreciated.

Learn from a senior. Have a senior share their skills, knowledge, or life experiences – or learn more about your own family history for a grandparent.

Help a senior. Help a senior with their daily chores, run their errands, or drive them to a doctor’s appointment.

Visit seniors at a senior centre or nursing home – or visit a senior who is housebound due to illness or reduced mobility.

Have fun with a senior. Play card games, put together a puzzle, or watch a movie or favorite television show with a senior.

Read to a senior. Read a book or newspaper to a senior who is no longer able to read themselves.

Share a meal or coffee with a senior. Spend time together by sharing a meal or coffee with an elderly family member, friend or neighbour.

Reconnect with a senior. Visit, call or video chat with an elderly relative who you haven’t seen or spoken to in a while.  

https://www.canada.ca/en/employment-social-development/campaigns/national-seniors-day.html

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Are You Eating Too Much Salt?

A recent study has found that the average American eats enough salt daily to damage their heart – and Canadians are likely in the same boat.

The problem with salt is that it contains sodium. Sodium is an essential nutrient that our bodies need to function properly; however, we only need a small amount. Sodium occurs naturally in small amounts in many foods – most of us can meet our sodium needs without added salt or sodium.

But putting down the salt shaker is not enough – the majority of sodium in our diets actually comes from processed and packaged foods.

How much sodium should you eat?

According to Health Canada, for people aged 14 and over, an adequate intake of sodium is 1500 mg sodium per day. Sodium intake should not exceed the Tolerable Upper Intake Level of 2300 mg per day.

However, according to Health Canada, Canadians eat about 3400 mg of sodium each day – more than double the amount we need, and almost 50% more than the Tolerable Upper Intake Level.

What are the risk factors of consuming too much sodium?

A high-sodium diet can lead to high blood pressure, which is a major risk factor for stroke, heart disease and kidney disease. It has also been linked to an increased risk of osteoporosis, stomach cancer and severity of asthma.

What can you do to reduce your sodium intake?

Put the salt shaker away – use spices and herbs to add flavour to food.

Reduce the amount of salt added during cooking.

Limit the use of processed meats (such as deli meats, sausages and wieners), pre-seasoned meats and breaded and battered products – buy plain fresh or frozen products and add your own seasonings, sauces or coatings.

Limit the use of frozen entrées such as pizzas and lasagna – these items can be much lower in sodium when you make them yourself.

Limit the use of boxed foods such as pastas and rice with sauce or flavour packets – make your own macaroni and cheese or seasoned rice.

Limit the use of canned soups and stews – use a slow cooker to make your own soups and stews.

Limit your intake of salty snacks such as potato chips, buttered popcorn and jerky.

http://www.fooddive.com/news/study-most-americans-eat-enough-salt-daily-to-damage-their-heart/448639/

https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/sodium.html

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Is Standing the New Sitting?

For years we’ve been warned against the dangers of sitting for too long. People who sit for long periods throughout the day are at an increased risk of chronic diseases including obesity and type II diabetes.

So we’ve been advised to get up and move around more often. We’ve also been advised to simply spend more time standing to help with weight loss (as standing burns more calories than sitting) – hence the standing desk has become quite popular.

But recent research suggests that standing for long periods of time may not be any better than sitting – in fact, in some ways it may be worse. While more research is needed to draw any real conclusions, researchers in Ontario have found that the risk of heart disease may be higher for those who mainly stand at work compared to those who mainly sit. (See the link below for more on the study).

But maybe the real issue is simply being sedentary for long periods of time. Whether you routinely sit, stand, or even lie down, for extended periods of time, it’s likely going to be bad for your health.

What can you do?

Increased movement is the answer – you should try to move around at least every 30 minutes.

Use the following tips to help add more movement to your day:

  • change your position at least every 30 minutes
  • alternate between standing and sitting
  • do some simple stretching and bending exercises at your desk
  • walk to the printer or a colleague’s office
  • when you need to talk to your boss or a colleague, have a walking meeting
  • walk around your office during phone calls
  • go for a walk during coffee and lunch breaks
  • be sure to get at least 150 minutes of moderate to vigorous activity each week

http://www.cbc.ca/news/health/standing-sitting-work-move-1.4252006

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Food Storage Hacks

I’m guessing you dislike throwing-out food just as much as I do!

But rather than avoiding buying fresh fruits and vegetables because you may not be able to use them up before they expire, try these great tips that I came across at www.gourmandize.com to make them last longer (follow the link below to learn more food storage hacks).

Lettuce and Salad Greens. Wash and dry all at once and place in a refrigerator drawer lined with towels. Or store them in a re-sealable plastic bag with a paper towel. The towels or paper towel soak up the moisture, keeping the greens fresh and crispy.

Avocados. Keep cut avocado fresh by leaving the pit on and placing it in an airtight container with a piece of onion. This helps prevent it from turning brown.

Fresh Herbs. Place fresh herbs in a jar with water and cover the tops with a plastic bag. Depending on the type of herb, store them in the fridge or at room temperature.

Celery. Wrap celery in aluminum foil to keep it crisp and fresh for as long as possible.

Asparagus. Keep it bunched together with the rubber band and store it in water in the refrigerator – it will last for a week or more.

Tomatoes. Store tomatoes at room temperature with the stem side down.

Berries. Berries can go mouldy quickly – sometimes within a day or two. To make them last longer, soak them in 3 parts water to 1 part vinegar before storing in the refrigerator.

Bananas. Make bananas last longer by covering the tops with plastic wrap – to make them last even longer, separate them first.

Cheese – obviously not a fruit or vegetable, but I thought it was a great tip! Drizzle a paper towel with vinegar, and wrap it around the cheese. Then wrap loosely with plastic wrap and store in the fridge. Add more vinegar whenever the paper towel dries up.

https://www.gourmandize.com/article-slideshow-5133-2-money-saving-food-storage-hacks-you-need-to-try-now.htm” \l “anchor