Author Archives: Tammy Lomond

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September Is World Alzheimer’s Month

Alzheimer’s disease is a fatal disease that destroys brain cells. It is irreversible and eventually affects every aspect of a person’s life.

Although each person is affected differently, the following will be affected as the disease progresses:

  • Cognitive and functional abilities
  • Emotions and moods
  • Behaviour
  • Physical abilities

Signs to look for include the following:

  • memory loss
  • misplacing things
  • problems with language
  • difficulty performing tasks
  • disorientation
  • impaired judgment
  • mood, behaviour and personality changes

While some risk factors for developing Alzheimer’s disease – such as age, gender and family history – are not modifiable, there are several key risk factors that are modifiable. This means that there are things you can do to help reduce your risk of developing Alzheimer’s disease.

Help reduce your risk by:

Reducing stress – make changes in your life to reduce stress, and find ways to help you cope with stress, such as meditation, yoga or relaxing in a hot bath.

Avoiding isolation – staying connected socially and interacting with others regularly helps prevent depression, which is a risk factor for developing Alzheimer’s disease.

Staying cognitively active – continue to challenge your brain by playing games, solving puzzles, learning a new language or simply trying something new.

Protecting your head – avoid head injuries by wearing a helmet when participating in activities such as cycling, rollerblading, motorcycling and snowmobiling.

Avoiding smoking and excessive alcohol consumption.

Following a healthy lifestyle (by eating healthy and being physically active) to help maintain a healthy weight, and manage your blood pressure, cholesterol and blood sugar levels.

  • Healthy eating – eat a well-balanced diet including plenty of fruits and vegetables, fish, beans and legumes and whole grains. Choose lean meats and lower fat dairy products.
  • Physical activity – participate in your favorite activities (e.g., walking, cycling, dancing, swimming, playing sports) to get at least 150 minutes of moderate to vigorous physical activity each week.

http://www.alzheimer.ca/en

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Vitamin D Deficiency in Pregnancy

A recent study, published in the British Journal of Nutrition, has found that vitamin D deficiency during pregnancy can have a negative effect on the social development and motor skills of pre-school aged children (follow link below to read more).

Vitamin D deficiency may be more common than we think!

We get the majority of our Vitamin D through sun exposure, which allows our skin to make vitamin D. But many of us don’t get enough sun exposure for our skin to make adequate amounts of vitamin D – especially in higher latitudes and/or the winter months.

We can also get vitamin D through food; however, Vitamin D is found in a very limited number of foods and it can be difficult to meet vitamin D requirements through diet alone.

To ensure they’re meeting their vitamin D needs, pregnant women should include the following foods in their diets.

Milk and alternatives. Aim for a minimum of 500 mL per day of cow’s milk or fortified soy, almond or rice beverage. Increase your intake by using milk or a milk alternative in baking, soups and smoothies. Add milk instead of cream to coffee. Include a serving of fortified yogurt as part of a meal or snack most days.

Fortified orange juice. If you enjoy a glass of orange juice, be sure to buy one that is fortified with vitamin D. It will be written on the front of the carton.

Eggs. Consume the whole egg, as vitamin D is found in the egg yolk. For most people, it is safe to consume 5 – 7 eggs per week. Enjoy eggs prepared in a variety of ways at breakfast. Add a hard-boiled egg to salads. Experiment with omelettes, quiches and frittatas.

Fatty fish. Although pregnant women must be careful with fish intake due to mercury and other toxins, they can still include small amounts of fish in their diet. Fish such as salmon, trout, herring and Atlantic mackerel tend to have lower levels of mercury. Fish oil supplements are also safe during pregnancy.

Vitamin D supplementation. For pregnant women who don’t get enough sun exposure to produce adequate amounts of vitamin D, they can speak with their healthcare provider about vitamin D supplementation.

http://www.medicalnewstoday.com/releases/318389.php?utm_source=newsletter&utm_medium=email&utm_campaign=weekly

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Do You Prefer Peaches or Nectarines?

In Ontario, peaches are in season July through September, and nectarines are in season during August and September.

Peaches and nectarines are close relatives, and are very similar in flavour and nutrients – but many people are turned-off by peaches fuzzy skin. Therefore, they may prefer nectarines.

And farmers are paying attention – in Ontario, farmers are growing more and more nectarines. See the link below to read more about nectarines in Ontario.

Whether you choose peaches or nectarines, they are both a delicious and nutritious choice. They are both low in calories and provide fibre, potassium and vitamin C.

When buying peaches and nectarines, choose those that are firm (but not rock hard), with a smooth skin and a sweet smell.

Both peaches and nectarines continue to ripen after being picked. Store them at room temperature until they fully ripen, then keep them in the fridge for about five days.

Use the following tips to enjoy more peaches or nectarines.

Eat them fresh – whole and unpeeled.

Add sliced peaches or nectarines to salads, cereals, yogurt, ice cream or smoothies.

Make a pie, crisp or cobbler.

Slice and freeze them for later use.

Make your own peach or nectarine jam.

For a quick and simple healthy dessert try this recipe with either peaches or nectarines.

Caramelized Nectarines (recipe adapted from http://allrecipes.com/recipe/247294/caramelized-nectarine)

Prep Time: 5 m/ Cook Time: 2 m

Makes 2 servings

Ingredients

1 nectarine  

1 tablespoon white sugar  

2 tablespoons plain, vanilla or Greek yogurt

Dusting of cinnamon (optional)  

Directions

Cut nectarine all the way around and twist open. Remove pit. Sprinkle sugar on the cut side of each nectarine half.

Place nectarine, cut-side down, onto a griddle or in a skillet over medium heat; cook for 1 1/2 minutes. Transfer nectarines to a plate, cut-side up, and top each with yogurt. Dust with cinnamon (optional).

https://www.thestar.com/news/gta/urban-farming/2017/08/21/nectarines-are-the-next-big-thing-in-ontario-fruit-the-new-farm.html

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Understanding Cooking Terms Part 3

Boil, simmer, poach, steam…

Confused by cooking terms?

In this 3 part series, we’ll summarize some common cooking terms.

Finally, in Part 3, we’ll review cooking methods that involve cooking with water.

Boil Boiling refers to cooking food in a liquid (typically water) that is heated to 100°C (212°F) at sea level. The liquid is in full motion, with bubbles rising rapidly to the surface.

Simmer Simmering refers to cooking in a liquid that is just below the boiling point. You can see bubbles forming, but they should be gentle. The surface of the liquid should shimmer, with a bubble coming up every few seconds. Simmering is the most common method of cooking in water.

Poach Poaching uses a lower heat temperature than simmering. There should be few to no bubbles in the water – but the water should gently ripple. 

Steam When steaming, the food is not actually placed in the water. The water is heated to a boil, and the food is placed above the water in a steamer basket.

Blanch Blanching refers to placing vegetables in boiling water for a brief period of time. The vegetables are then removed and placed into an ice bath. Blanching brings out a vibrant, bright color without cooking the vegetable all the way through, resulting in a tender-crisp texture.

Braise and Stew These are basically the same thing. They use a combination of cooking methods. The food is first browned or seared (see Understanding Cooking Terms Part 2). Cooking is then completed in a liquid using one of the above cooking methods. It typically involves cooking something low and slow, and is often used to tenderize tough cuts of meat. We call it ‘braising’ when cooking large cuts of meat, and ‘stewing’ when the meat is cut into smaller pieces and completely submerged into the liquid.

http://www.msn.com/en-ca/foodanddrink/foodnews/finally-a-definition-of-what-all-those-crazy-cooking-terms-mean/ss-AAoYyOo?li=AAggsmr&ocid=AARDH

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Understanding Cooking Terms Part 2

Roast, bake, broil…

Fry, sear, sauté…

Confused by cooking terms?

In this 3 part series, we’ll summarize some common cooking terms.

We’ll begin with cooking in the oven.

Roast and Bake These are actually the same thing. The oven is pre-heated to a specific temperature and the food is placed inside. The heat surrounds the food on all sides. Typically, we use the term ‘roasting’ for meats and vegetables, and we use the term ‘baking’ for desserts, breads and pastries.

Broil Broiling is similar to roasting or baking – except the food is directly exposed to very high heat on the top side only. Most ovens have a broil setting. It is often used to melt cheese on top of dishes such as casseroles, or to brown the top of dishes such as shepherd’s pie. You can also cook whole foods, such as fish, by broiling.

No let’s move to the stovetop.

Fry Frying refers to cooking food in cooking oil or fat. The food is often coated in dry ingredients such as flour or breadcrumbs, to provide a protective coating and create crispiness. Food may be deep-fried (fully submerged in hot oil) or pan-fried. Pan-frying uses much less oil than deep frying – typically the oil should cover the lower half of the foods.

Sauté Sautéing is similar to frying – except much less oil is used. The food does not ‘sit’ in the oil – it is in constant motion by stirring or shaking, and cooked quickly over high heat.

Sear and Brown Searing and browning are the same thing. It refers to cooking an ingredient over very high heat for a short period of time. The food is not moved until it has become fully browned. This seals in the flavor and makes the food crusty on the outside, while staying moist and tender on the inside.

http://www.msn.com/en-ca/foodanddrink/foodnews/finally-a-definition-of-what-all-those-crazy-cooking-terms-mean/ss-AAoYyOo?li=AAggsmr&ocid=AARDHP

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Understanding Cooking Terms Part 1

Slice, chop, dice, mince…

Add a dash, a pinch or a smidgen…

Confused by cooking terms?

In this 3 part series, we’ll summarize some common cooking terms.

Let’s begin with different ways to cut-up food.

  • Slice Slicing refers to cutting large ingredients into similarly shaped, flat pieces, such as sliced bread or sliced potato.
  • Julienne Julienne refers to cutting food into long thin strips, similar to matchsticks, such as julienned carrots.
  • Chop Chopping refers to cutting food up into smaller pieces – usually in no particular shape or size, unless specified in a recipe.
  • Dice Dicing refers to cutting food into square-shaped pieces. These pieces are usually smaller and more uniform in size than when chopping.
  • Shred Shredding refers to tearing, cutting or scraping food into strips, such as shredded cheese. This is often done using the larger holes on a food grater.
  • Grate Grating refers to cutting food into very small shreds using the smaller holes of a food grater, such as grated parmesan cheese.
  • Mince Mincing refers to cutting food up into very small pieces, similar to crumbled ground beef. This often requires the use of a food processor or blender.
  • Puree Puréeing refers to breaking food into extremely small pieces until it has a pudding-like consistency. This will require the use of a food processor or blender.

Moving on to measurements. Most measurements are self-explanatory and have corresponding tools for measuring… a cup, a tablespoon, a teaspoon…

But what exactly is a dash, a pinch or a smidgen? These types of measurements allow for flexibility depending on your personal tastes.

In general:

  • a dash is approximately 1/8 teaspoon
  • a pinch about 1/16 teaspoon
  • a smidgen is about 1/32 teaspoon
  • season to taste (often used for salt and pepper) means the amount you add is completely up to you

http://www.msn.com/en-ca/foodanddrink/foodnews/finally-a-definition-of-what-all-those-crazy-cooking-terms-mean/ss-AAoYyOo?li=AAggsmr&ocid=AARDHP

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What is Malnutrition?

When we think of malnutrition, we tend to think of undernutrition – an inadequate intake of energy, protein and nutrients. We often think of people who do not have adequate access to food to meet nutritional needs – such as those who are homeless, very low income families, or those living in developing countries.

However, undernutrition can also occur when a person has access to plenty of food – if that person consumes a poor diet that does not include adequate nutrients from the basic food groups. For example, an obese person who consumes more calories than they need, may still suffer from undernutrition if their diet lacks the nutrients their body needs for good health.

Furthermore, malnutrition also include overnutrition – this occurs when a person has an excessive intake of energy, protein and other nutrients.

Those who are the highest risk of malnutrition include the following groups of people:

People who are homeless and/or on very low incomes.

Elderly people, especially those who are hospitalized or in long-term institutional care – they often have decreased nutritional intake due to illness, decreased appetite, etc.

People recovering from a serious illness or condition – their bodies may require more nutrients for recovery, and they may have a decreased appetite due to their illness or condition.

People with chronic eating disorders, such as bulimia or anorexia nervosa.

People with a poor diet that does not provide adequate nutrients.

People who regularly overeat.

People with mental illness – they may develop poor eating habits or eating disorders.

People with mobility problems – they may have difficulty getting out to buy foods, and /or find it difficult to prepare foods.

People with digestive disorders and stomach conditions – even though they may eat properly, their bodies cannot absorb the nutrients they need for good health.

People with alcoholism – alcohol contains calories, which can reduce appetite, leading to inadequate intake of nutritious foods. Alcoholism may also lead to gastritis or pancreas damage, which decrease the body’s ability to digest food, absorb certain vitamins, and produce hormones which regulate metabolism.

The following are some signs and symptoms of malnutrition:

  • Loss of fat
  • Reduced muscle mass
  • Reduced tissue mass
  • Higher susceptibility to feeling cold
  • Longer healing times for wounds
  • Longer recover times from infections
  • Longer recovery from illnesses
  • Problems with fertility
  • Tiredness, fatigue, or apathy
  • Depression
  • Irritability

http://nutritioncareincanada.ca/resources/malnutrition-overview

http://www.medicalnewstoday.com/articles/179316.php

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Cauliflower

In Ontario, cauliflower has a fairly long growing season – from June to November. Cauliflower is very nutritious, containing fibre, potassium, B vitamins, vitamin C and antioxidants. And like most vegetables, it is very low in calories, fat and sodium.

But how many ways can you prepare cauliflower?

You may be surprised! There are many creative ways to use the simple cauliflower. The following are just a few.

Let’s begin with the basics.

  • Dip raw cauliflower florets in your favorite veggie dip.
  • Prepare cauliflower by simply boiling or steaming it until tender.
  • For a more robust flavor, toss cauliflower florets with olive oil and your favorite seasonings and roast it in the oven.
  • Make a smooth and creamy Cream of Cauliflower soup. You can also use cauliflower to thicken other soups without the cream.

Use cauliflower as a substitute for grains and starches.

  • Mashed Cauliflower Potatoes. Lighten up mashed potatoes by replacing half of the potato with cauliflower. Cut more calories and carbohydrates by removing the potato altogether, and simply mash cooked cauliflower with milk, butter, sour cream, salt and pepper.
  • Cauliflower Rice. Grate cauliflower into rice sized bits using a food processor or hand grater. Sauté in a frying pan for about five minutes. Use cauliflower rice to lighten up stir-fries and other rice dishes.
  • Cauliflower and Cheese. Instead of mac and cheese, try cauliflower in cheese. This is another great way to cut calories and carbs.
  • Cauliflower Pizza Crust. Yep… You can also use cauliflower as a substitute for pizza crust. There are many recipes for cauliflower pizza crust. Give this simple version a try! https://recipes.sparkpeople.com/recipe-detail.asp?recipe=1606756

Cauliflower can also be used in baking!

Chocolate Cake. Yes, you can even make delicious chocolate cake with cauliflower as a main ingredient! At just 120 calories and 2.5 grams of fat per serving, this cauliflower chocolate cake recipe by Chocolate Covered Katie is definitely worth a try!

http://chocolatecoveredkatie.com/2012/06/18/cauliflower-chocolate-cake/

http://vegnews.com/articles/page.do?pageId=5642&catId=2

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Simple Meals with Four Ingredients or Less

Tired of blowing your budget – and your healthy eating plan – by relying on fast foods and convenience foods because you don’t have the time, or the ingredients on hand, to prepare a healthy meal?

Looking for some healthy meal ideas that are super quick and easy – and great to grab on-the-go?

Use the following simple meal ideas so that you can stick to your budget and your healthy eating goals.

Salads. Top leafy greens with any of your favourite salad toppers that you have on hand – raw vegetables, leftover cooked vegetables, fresh berries, mandarin oranges, dried fruit, nuts and seeds. Stick to only 1 – 3 to keep it quick and simple. Add cheese, sliced boiled egg, leftover cooked meat or leftover chicken for protein.

Sandwiches. Sandwiches are not just for brownbag lunches – a sandwich can make for a great meal or snack any time of day. Add different vegetables, fruit slices and spreads to add flavour and nutrients, as well as crunch or creaminess. The following are just a few sandwich ideas:

  • Grilled cheese sandwich. Add a slice of ham or leftover shredded chicken for extra protein.
  • Avocado cream cheese sandwich. Spread cream cheese on one bread slice and place sliced avocado on the other – put them together for a delicious creamy sandwich.
  • Tuna or salmon salad sandwich. Mix in mayonnaise and finely diced onion or celery for added flavor – or mash in some avocado for added creaminess. Enjoy it in a sandwich or as a salad topper.
  • Peanut butter and banana sandwich. If you’re bringing this one along for later, slice and add the banana when you’re ready to eat.
  • Taco wrap. Wrap leftover chicken, beef or pork, shredded cheese and salsa in a tortilla wrap.
  • Chicken and hummus wrap. Wrap leftover chicken and hummus in a tortilla wrap.

Quiche and frittata make for quick and convenient meals. Keep it simple with eggs, your favourite cheese and one or two vegetables – whatever you have on hand. Make convenient individual servings by using a muffin tin.

Add leftover homemade pasta sauce, or store-bought sauce, to store-bought fresh pasta such as tortellini or ravioli.

Mini pizzas. Spread pizza sauce and your favourite cheese on crackers, English muffins or pita bread; or roll the toppings in a tortilla wrap and cut into pinwheels.

 

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Popular Diets of 2017 Part 3

New fad diets are always popping up as people continue to look for promises of quick weight loss.

Global news recently examined the most popular diets of today. In part 3 of this 3 part blog series, we’ll look at the 4th and 5th most popular diets of today.

The Alkaline Diet. The premise of this diet is that eating alkaline foods will neutralize and balance the body’s natural pH by eliminating acidity, which “robs” essential minerals from our bones, cells, organs and tissues, leading to a gradual loss of organ function and degeneration of tissues and bone mass. Eating alkaline foods will stave off chronic health issues like diabetes, hypertension, arthritis and low bone density.

On this diet, you are restricted to fresh fruits and vegetables (preferably organic and raw), plant proteins (including soy and tofu), limited quantities of meat (preferably organic), alkaline water, green drinks made from green vegetables and grasses, and some dairy (like probiotic yogurt and kefir).

This diet eliminates processed foods, processed cereals, eggs, lentils, fish, oats and whole wheat products, milk, peanuts and walnuts, pasta, rice, bread, alcohol, caffeine.

The problem. There is absolutely no evidence to support this diet; we cannot alter our bodies’ pH level so easily; and the diet is extremely restrictive.

Intermittent Fasting. The concept of this diet is to “feast” and then fast for an extended period of time. It is believed to promote weight loss and build muscle as your body burns fat stores for energy during the extended fasting phases.

On this diet, no specific foods are restricted – though it is recommended to eat a healthy, balanced diet of whole foods, and to avoid process and junk foods. There are several feasting/fasting plans that you can follow. For example, the 16/8 method involves fasting for 16 hours and eating all your calories within an eight-hour window; whereas, the 5:2 plan involves eating normally for five days and consuming no more than 600 calories for two days.

The problem. Although there actually is some scientific evidence to support intermittent fasting for weight loss, it can be very difficult to follow – not to mention the havoc it can cause on blood sugar levels, energy levels and mood. Another problem – when it’s finally time to eat and you’re starving, it can be extremely difficult to stick to healthy foods and not overeat.

The bottom line. These two diets are far too restrictive and unrealistic.

The trendiest diets of 2017 and what nutrition experts say about them