Tag Archives: health benefits

Posted on by • 0 Comments

“Healthy” Foods That May Contain Too Much Sugar

Determining whether a food is healthy or not can be tricky – and many supposedly “healthy” foods are not as healthy as they may seem.

Be careful when choosing the following foods. They can be healthy options – or they may be loaded with sugar!

Breakfast Cereals. Many breakfast cereals are loaded with sugar – even some of the seemingly healthy ones. Check the label and choose those with the least amount of sugar – a good rule of thumb is less than 10 g per serving.

Yogurt. Some flavoured yogurts are loaded with sugar – even some Greek yogurts. Check the labels and choose those with the least amount of sugar.

Dried Fruit. Fruit naturally contains sugar. When fruit is dried, it becomes a more concentrated source of sugar – and some have sugar added on top of that. Stick to small portions of unsweetened varieties.

Protein Powder. Some protein powders are loaded with sugar to add flavour – check the labels and choose those with the least amount of sugar.

Protein Bars. Some protein bars are loaded with sugar and are more like candy bars than healthy snacks or meal replacements – Read labels carefully.

Soy, Almond, Coconut, Rice or Cashew Beverages. Many of these contain added sugar, especially flavoured varieties. Read the label and choose unsweetened versions.

Flavoured Water. While some flavoured waters contain natural flavours, some are flavoured with sugar. Stick to those that have natural flavours, or buy unflavoured sparkling water and add fruit slices.

Smoothies. A smoothie can be a very nutritious meal or snack – or it can be a high-sugar (and high-calorie) explosion. Make your own smoothies and choose your ingredients wisely. Use the amount you would normally eat in one setting – such as 1 cup of milk, ½ – 1 cup of fruit, 1 – 2 tbsp. ground flax seed and ¼ avocado.

Posted on by • 0 Comments

Is Your Child Involved in Sports?

If your child is involved in sports, what do you bring along for snacks and hydration?

Sports drinks (e.g., Gatorade and Powerade) and energy drinks (e.g., Red Bull, Monster) are very popular, but they may not be the best choice.

In fact, according to a new position statement released by the Canadian Pediatric Society, most children and teens should not be consuming sports drinks or energy drinks at all. Follow the link below, for more information on this position statement.

This recommendation is based on the fact that these drinks are high in sugar and/or caffeine.

An excessive intake of sugar can lead to obesity and dental caries, and can increase the risk of heart disease and stroke later in life.

A high caffeine intake over a short period of time can have negative side-effects including anxiety, poor sleep, irritability, heart rhythm abnormalities, and vomiting and diarrhea.

So what should children and teens hydrate with during sport activities? Simple water is the best choice!

Use the following tips to ensure your child consumes enough nutrients and energy to support physical activity, to avoid relying on sports drinks and energy drinks.

If your child will be eating a meal 2 to 3 hours before physical activity, provide a meal rich in carbohydrate, moderate in protein, and low in fat and fibre, for easy digestion. For example:

  • Peanut butter and jam sandwich + glass of milk
  • Fruit + yogurt + small homemade muffin
  • Fruit + cottage cheese + slice of toast
  • Fruit yogurt smoothie
  • Cheese + whole-grain crackers + fruit
  • Sandwich + glass of milk + fruit
  • Small hamburger + salad

If your child will be eating within 2 hours before physical activity, provide smaller portions of the above, or try the following:

  • Trail mix + fruit
  • Fruit + cheese string
  • Small homemade muffin + cheese string
  • Hard-boiled egg + whole-grain crackers

http://www.cbc.ca/news/health/sport-energy-drinks-cps-1.4306597

Posted on by • 0 Comments

Raubdruckerin

Raubdruckerin is an experimental print making project that uses urban structures like manhole covers, grids, technical objects and other surfaces of the urban landscape to create unique graphical patterns on streetwear basics, fabrics and paper.

Every piece is hand printed, mainly on-site in the public space, as a footprint of the city.

Raubdruckerin is based in Berlin, but is regularly on the road to street print all over European metropolis.

The main focus is to explore the surfaces of cities, searching for overlooked, seemingly insignificant details on the pavement, which turn out to be true urban design pieces.

They reveal unobserved parts of cities that are full of history, diversity and creativity.

The process of converting a detail of the city into an image, can be considered as reversed street art. A part of the city is being extracted from its origin and brought to new life in a different context.

Raubdruckerin was formed and is mainly run by Emma France Raff. Back in 2006, when she was living in Portugal she developed the idea together with her father, painter Johannes Kohlrusch.

Two years later, back in Berlin, Emma got inspired by the local manhole covers and she started printing the motives.

The pieces are printed on-site, at the original location of the chosen manhole cover or similar object. The fact that this way of textile printing is taking place outside, in the public space, creates situations that would never happen in conventional textile printing and manufacturing. It allows passengers to become viewers, observing the process as it evolves.

The low-tech printmaking technique is a simple, manual procedure. They use ecofriendly ink for their print works. The ink is water based and 100% free from petrol.

The plan for the future includes a “Grand Tour” through Europe to collect all prints possible and also they dream about travelling through Japan, the place with the most extravagant manhole covers in the world.

Raubdruckerin is hosting regular ‘street printing’ workshops at selected events, festivals and neighborhood fiestas with focus on creative exchange, under involvement of people of all ages and backgrounds.

raubdruckerin.de

Posted on by • 0 Comments

Caroline’s Cart

Drew Ann Long, a frustrated mom invents a shopping cart that helps seniors and special needs kids called ‘Caroline’s Cart’.

Ms. Long was having a difficult time taking her daughter with special needs out with her on errands.

Along with watching her 2 year old son, she needed to help her daughter along in her wheelchair while maneuvering a shopping cart at the same time.

Individuals who are caring for the elderly as well as parents of children with disabilities constantly struggle to shop and keep them comfortable all at once.

Drew Ann Long ended up designing something on her own that would help her, as well as people across the country, comfortably shop with loved ones in need.

The result is ‘Caroline’s Cart’ named for Drew’s young daughter with special needs. This amazing but simple invention is sweeping grocery stores around the world, and changing lives.

While ‘Caroline’s Cart’ is an ideal option for senior citizens who like to go shopping but can no longer walk among the aisles. It was originally developed for children with special needs.

It is a shopping cart with a large seat built into the base so that children or adults who may otherwise need a wheelchair or scooter can sit comfortably.

This ingenious invention ‘Caroline’s Cart’ created by a mother Drew Ann Long founded Parent Solution Group LLC who then began designing the innovative cart model with the help of Technibilt.

Soon her dream of making a Caroline-friendly shopping cart a reality!

Today carts are distributed around the country and can be found in such stores as Target, Walmart and many more.

And while many stores around the country currently offer Caroline’s Cart, Drew us hoping that all stores will eventually provide them so families with special needs kids or seniors can shop anywhere with ease.

https://www.littlethings.com/carolines-cart-for-seniors/?utm_source=shrd&utm_medium=Facebook&utm_campaign=uplifting

Posted on by • 1 Comment

November is Osteoporosis Month

Osteoporosis is characterized by low bone mass and deterioration of bone tissue, leading to increased bone fragility and risk of fracture. Osteoporosis develops without symptoms, and is often diagnosed only after a fracture has occurred.

According to Osteoporosis Canada, “at least one in three women and one in five men will suffer from an osteoporotic fracture during their lifetime”. In fact, osteoporotic fractures are “more common than heart attack, stroke and breast cancer combined”.

Consuming a healthy diet is a very important step in preventing osteoporosis. However, as we age, we tend to eat less, or not as well, due to various factors including:

  • not wanting to cook for just one or two
  • increased difficulty getting out to shop for groceries
  • increased difficulty preparing meals
  • reduced appetite
  • taste changes

To maintain healthy and strong bones, it is important to maintain a healthy balanced diet, including all four food groups. Key nutrients for bone health include the following:

Protein. Protein is essential to maintain bone health, as well as muscle strength which is important for balance and fall prevention.  Yet many seniors don’t eat enough protein.

Seniors should consume a small to moderate amount of protein (about 2-4 oz.) at all meals. Sources of protein include meats, poultry, fish, eggs, tofu, beans and legumes, nuts and nut butters, seeds, and dairy products including milk, cheese and yogurt.

Calcium: Calcium is essential to keep bones strong and help reduce the risk of osteoporosis. The best sources of calcium include milk, cheese, yogurt and fortified soy beverages.

Vitamin D: Vitamin D plays a key role in bone health, in part, because it aids in calcium absorption.

We produce Vitamin D through our skin from sun exposure; however, many seniors don’t get adequate amounts of sunlight to produce enough Vitamin D. We can get some vitamin D through diet, but the sources are limited (mainly dairy and fish). Therefore, it’s recommended that seniors take Vitamin D supplementation.

OSTEOPOROSIS CANADA

Posted on by • 0 Comments

The Health Benefits of Tea

Coffee, hot chocolate or tea… I love a hot drink to help warm me up on a cold fall day.

Although I drink more coffee than tea these days, I’m starting to add more tea back to my day.

Tea is a very popular beverage around the world. The three main types of tea are:

Black tea: Black teas are most popular in North America. They are usually dark in colour and have a very rich flavour.

Green tea: Green tea is most popular in Asia. It is much lighter in colour and has a mild to strong flavour. Green tea has become more popular in North America because of its health benefits.

Oolong tea: Oolong tea is popular in China. It is like a mix of black tea and green tea.

Tea has several health benefits, including the following:

Tea contains antioxidants. Antioxidants can help reduce inflammation and the risk of chronic diseases including cardiovascular disease and some cancers. To benefit from the antioxidants in tea, drink freshly brewed tea. Most ready-to-drink tea beverages contain very little to no antioxidants. Green tea usually contains more antioxidants than black tea. Some herbal teas also contain antioxidants; however, these are not the same type of antioxidants as herbal teas come from different types of plants.

Tea is low in caffeine. Generally, tea has less caffeine than coffee – but the amount of caffeine will depend on how strong you like your tea. Green tea contains less caffeine than black tea.

Drinking tea may help with weight loss. Tea contains very few to no calories. Drinking a cup of tea instead of a soft drink or other high calorie beverage will help reduce calorie intake. Drinking a cup of tea between meals can also help keep you feeling full and help keep you from snacking on sweets and treats.

Check out the following links for some delicious tea recipes.

https://www.tasteofhome.com/recipes/chai-tea-latte

https://www.tasteofhome.com/recipes/hot-spiced-green-tea

http://allrecipes.com/recipe/239811/honey-lemon-ginger-tea/

https://www.eatrightontario.ca/en/Articles/Caffeine/Tea-Time.aspx

Posted on by • 0 Comments

Zero-Waste Grocery Stores

Canada’s first permanent zero-waste grocery store – Green grocery store on Salt Spring Island – opened in early 2016. Since then, zero-waste grocery stores have been opening up across the country, including pop-up stores such as Vancouver’s Zero Waste Market and Halifax’s Unpacked Halifax.

Earlier this summer, Ottawa opened its first zero-waste grocery store – Nu Grocery.

The goal of these zero-waste stores is to minimize waste by selling products without packaging – typically there are no plastic bags, plastic wrap, plastic containers or any type of unnecessary packaging.

Customers can bring their own reusable containers – or borrow or purchase them from the stores.

Zero-waste grocery stores are just one way to help reduce household waste.  If there isn’t a zero-waste grocery store in your area, there are still things you can do – use the following tips to help reduce your household waste.

Shop in bulk when possible.

Avoid food waste by buying only the amount you will need and use.

Choose foods and products with the least amount of packaging.

Bring your own reusable shopping bags when shopping.

Be sure to recycle any recyclable products.

Find ways to reuse products. The following are just a few ideas.

  • Reuse glass jars and plastic food containers to store dry foods that should be kept in airtight containers such as flours, pastas, rice, cereals, nuts and seeds.
  • Reuse plastic food containers to store leftovers and to pack your own lunch.
  • Save your milk bags and give them to a group that uses them to make sleeping mats and handbags to donate to developing countries.
  • Reuse box containers and plastic liners and trays to organize and store small items such as nails and screws, or buttons and other sewing items.
  • Reuse bread bags and sturdy plastic grocery bags for used kitty litter or bathroom garbage bags.

http://www.cbc.ca/news/canada/ottawa/nu-grocery-zero-waste-officially-opens-hintonburg-1.4254336

Posted on by • 0 Comments

Diabetes and Physical Activity

Being physically active is a great way for everyone – including those with diabetes – to stay healthy and feel great.

For those with diabetes, physical activity can help:

  • Manage blood glucose levels
  • Reduce medication needs
  • Manage weight
  • Avoid diabetes-related complications

Adults should aim for at least 150 minutes per week – or at least 30 minutes a day for five days per week. Choose activities that you enjoy so that you’ll be more likely to stick with it. For example:

  • Go for a walk or hike.
  • Swimming or cycling.
  • Fitness or yoga classes.
  • Strength training.

You can also increase your level of physical activity by making small changes throughout the day:

  • Take the stairs more often.
  • Have a walking meeting at work.
  • Get off the bus a few stops early and walk the rest of the way.
  • Park at the far end of parking lots.

Something to consider when increasing physical activity with diabetes.

If you engage in prolonged (longer than 1 hour) and/or vigorous physical activity, you may be at risk of hypoglycemia (low blood sugar) – especially if you take insulin. However, the health benefits of physical activity far outweigh the risk. You just have to be sure to fuel your body for physical activity.

Follow these tips to safely add physical activity to your day:

Before physical activity – About 30 to 90 minutes before physical activity, eat a small meal or snack that contains both protein and carbohydrates (e.g., fruit and cheese, peanut butter and banana sandwich, small handful of nuts).

During physical activity – If you engage in prolonged and/or vigorous physical activity, you may need to eat carbohydrates during physical activity. Get into the habit of having fast-absorbing carbohydrates (e.g., glucose tablets, hard candy, fruit juice) nearby, in case your blood glucose levels go too low.

Check your blood glucose levels – It is important to check your blood glucose level before, during and after physical activity – especially when increasing physical activity or adding new activities.

https://www.eatrightontario.ca/en/Articles/Diabetes/Managing-Diabetes/Diabetes-and-physical-activity-Getting-started.aspx

Posted on by • 0 Comments

November is Diabetes Month

According to Diabetes Canada, 11 million Canadians have diabetes or prediabetes – that’s 1 in 3 Canadians!

Some of the key elements in diabetes management include education about diabetes, medications, regular physical activity, weight management and nutrition.

Nutrition (your eating habits) plays a very important role in regulating your blood glucose levels.

It is the carbohydrate in food that has the greatest impact on your blood glucose levels. Carbohydrates are also a very important source of energy for your body. Therefore, balancing healthy carbohydrates throughout the day is crucial to regulating blood glucose levels, while getting the nutrients and energy your body needs.

What foods contain carbohydrates?

Carbohydrates are made up of three components: complex carbohydrates (also known as starches), fibre, and sugar. The main sources of carbohydrates include:

  • starches and grain products (e.g., breads, pasta, rice, cereals, and crackers)
  • starchy vegetables (e.g., potatoes, corn, yams, winter squash)
  • all fruits
  • some dairy products such as milk and yogurt
  • any food with added sugar; however, it is best to limit added sugars to better regulate blood glucose levels

What does a balanced meal look like?

A balanced meal includes a limited amount of carbohydrates along with foods containing protein, fibre and healthy fats. These other nutrients help to slow the breakdown of the carbohydrates. This results in a slow and steady increase in blood glucose levels, rather than a rapid spike that may leave you feeling unwell.

Here’s an easy way to ensure your meals are balanced:

  • fill ½ of your plate with vegetables
  • fill ¼ with protein (e.g., meat, poultry, fish, egg, beans, legumes)
  • fill ¼ with carbohydrate (e.g., one medium baked potato, ½ cup brown rice).

For a healthy snack, include a small amount of carbohydrate and protein. For example, a fruit and a small piece of cheese; crackers and peanut butter.

To learn more about diabetes, visit the Diabetes Canada website at www.diabetes.ca.

Posted on by • 0 Comments

Sewer ‘Fatbergs’

City officials in Vancouver are asking residents to stop pouring cooking oil or grease down the drain because its clogging up sewer pipes and leading to the growth of ‘fatbergs’.

Metro Vancouver says it spends $2 million every year to unblock sewer pipes and repair the damage caused by household grease.

While pouring a little grease down the drain after frying may seem harmless, but the grease mixes with hair and other debris to form ‘fatbergs’: congealed masses of fat that can become as hard as concrete.

All kinds of grease can lead to problems, including meat drippings, butter, cooking oil and more.

Metro Vancouver has launched a new public awareness campaign called ‘Wipe it, Green Bin it”. The campaign is aimed at getting people to scrape or wipe out their cooking pans and butter dishes then composting the grease, instead of washing it down the drain.

This simple awareness campaign has proved a marked improvement and difference. The pipes were kept a lot cleaner and it was a lot less money to clean the drains.

What can’t go down the drain?

  • Fats- dairy products, salad dressing, margarine, shortening etc.
  • Oils- cooking oils (olive, coconut, canola, vegetable, peanut etc.) sauces, etc.
  • Grease- pan drippings from meat, lard etc.

How to dispose of kitchen grease:

  • For small amount of grease, wipe or scrape out the pot or pan and put the grease into your green bin.
  • Larger amounts of grease, like deep fryer oil, can be dropped off at an approved recycling depot.

When cooking oils, liquid fats and grease are poured down pipes, they harden as they cool, overtime, the oily substances build and layer, gradually closing off pipes and placing a lot of weight and pressure from the inside. Add to the picture other non-flushable washing down clogs can form and pipes can eventually burst, causing raw sewage to back up into basements, or discharge directly into creeks, rivers and lakes.

To help tackle the fatberg problem here in Ontario, the City of London started the “Your Turn Program”. Community members can collect their used fats, oils, and grease in a biodegradable PLA plastic cup. When the cup is full, the person can either choose to put it in waste bin, or take the full cups to an enviro depot. The City of London even set up depots where people can drop off their filled cups.

http://www.ctvnews.ca/canada/vancouver-ad-campaign-aims-to-prevent-sewer-fatbergs-1.3624335