Tag Archives: healthy digestion

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Pizza Farm: Manitoba’s Integrity Foods

Pizza lovers are dining al fresco in rural Manitoba and it all began with a wood-fired oven named Hildegard.

Hildegard can be found at Integrity Foods, a thriving organic bread and pizza business run by Dora and Cornelius Friesen on their farm outside Riverton, Manitoba.

The couple converted their attached, double car garage into a retail space where they sell their bread.

Pizza night was the outcome of their desire to share the gift of this oven.

Manitoba’s Integrity Foods provides the ultimate farm-to-fork experience.

On pizza night, guests are encouraged to relax, tour the grounds and have a picnic on the farm.

The pizzas are sold whole and boxed, adding they’ve never sold by the slice.

The experience is kid-friendly, with lots to keep all ages busy when not eating.

Most of the vegetable toppings came from the farm with an emphasis on using local products.

Their best known pizza is the Garden Special. People are given a basket and encouraged to walk the garden, filling their basket with whatever vegetable they choose.

Then they bring their selection to the oven area where staff use them to create a pizza that is about as custom-made as they come. The veggies are added raw and one of the most popular vegetables to add are beets.

The bakery and farm have also become a hub for learning over the years.

Integrity Foods is not only a livelihood but also a philosophy of life and of food. That philosophy emphasizes the health of people and their environment and includes the use of quality ingredients that are organic, local and affordable, if possible.

Pizza sales make up about 25 percent of their sales. Pizzas are made on weekends from the third weekend of June until the third weekend in November. People drive out from Winnipeg, over a 2 hour drive, especially to visit the farm and “Pick-your-own- Pizza”.

Customers fall into all age groups and are spreading the word about this hidden gem. Some families have come out for years and now their children come.

https://www.canadianpizzamag.com/profiles/pizza-farm-7222

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Understanding Sugar in Fruit

You’ve likely heard a lot of warnings about the dangers of consuming too much sugar – I’ve written about it a few times myself. Excessive sugar intake can lead to various diseases including obesity, heart disease and diabetes.

But what about the sugar naturally occurring in fruit? Should you avoid it? Or is it somehow different?

All sugars are carbohydrates that help make food sweet. There are several different chemical structures of sugars including glucose, fructose and lactose.

But the fact is, no matter the name or source, all sugars are much the same. They all provide 4 calories per gram (16 calories per teaspoon), and are processed by your body in the same way.

So by simple definition, the sugar in fruit is no different than other sugars.

But does that mean that you should stop eating fruit? Definitely not!

In fact, Registered Dietitians – myself included – are often encouraging people to eat more fruit.

That’s because fruit contains many other nutrients including fibre, minerals, vitamins and antioxidants. Eating fruit not only provides you with energy, it helps protect you against chronic diseases.

Also, the sugar in fruit causes a lower, longer-lasting rise in blood sugar (lasting energy) than the rapid spike and drop caused by sugar alone. That’s because the fibre in fruit slows down the breakdown of the sugar, reducing its effect on your blood sugar levels.

But you can still overdo it with the sugar from fruit. The key is portion size!

One serving of fruit is about the size of a baseball – such as one medium apple or orange, one small banana or one cup of berries.

Bottom line: Don’t worry about the sugar in fruit, or even which fruit might have a little more sugar than another – watch your portion sizes and enjoy 2-5 servings of your favourite fruits each day.

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Are We Destroying Our Good Bacteria?

Not all bacteria are bad. In fact, there are billions of good bacteria living in your gut. These bacteria play an important role in various aspects of your health including:

  • digestion
  • production of certain vitamins such as vitamins B and K
  • immune function
  • risk of obesity
  • risk of various diseases including cancer
  • mental health

When it comes to gut bacteria, the greater and more diverse the population the better. However, research has shown that the typical western diet – which is low in fibre and high in processed foods – is contributing to a decline in good gut bacteria.

But the good news is that you have the power to alter your gut bacteria! A large portion of your gut bacteria is unique to you – based on the foods you eat, the air you breathe, and other environmental factors.

Therefore, you can alter your gut bacteria by making changes to your usual diet. Following a healthy diet can help increase the presence and diversity of your gut bacteria.

Use the following tips to create a healthy diet that allows your good gut bacteria to flourish.

Eat plenty of fruits and vegetables – aim for 7 to 10 servings per day.

Consume at least 30 g of fibre daily – high-fiber foods include fruits and vegetables, whole grains, beans and legumes, nuts and seeds.

Include foods that contain added probiotics – some milks, yogurt and cheeses.

Include foods that naturally contain prebiotics – there are plenty to choose from including artichokes, asparagus, bananas, garlic, leeks, onions and tomatoes; whole grains, barley and rye; fermented foods such as miso, sauerkraut, yogurt, buttermilk and kefir. Prebiotics are also added to some breads and breakfast cereals.

Limit your intake of meat – limit portion sizes to about 3 – 4 ounces per serving.

Limit your intake of processed food – such as processed meats, boxed and canned foods, and frozen entrées.

https://www.medicalnewstoday.com/articles/290747.php

http://www.npr.org/sections/goatsandsoda/2017/08/24/545631521/is-the-secret-to-a-healthier-microbiome-hidden-in-the-hadza-diet

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Say Goodbye to Trans Fats

On September 15, 2017, Health Canada announced a ban on partially hydrogenated oils in all food sold in Canada. This includes all imported foods, as well as food prepared in restaurants and food service establishments. Partially hydrogenated oils are the main source of industrially produced trans fats in our food supply.

What are trans fats?

Trans fats are formed when a liquid fat (vegetable oil) is changed into a solid fat – this process is called hydrogenation. Trans fats are added to many processed foods to improve the taste and texture, and to increase the shelf-life. Trans fats are commonly found in store-bought baked goods and deep-fried foods.

Trans fats are also naturally found in some animal products, including meats, milk and butter. However, they occur in very small amounts, and these trans fats are different from manufactured trans fats and do not pose the same health risks.

What are the health risks of eating manufactured trans fats?

Trans fats raise your bad (LDL) blood cholesterol and lower your good (HDL) blood cholesterol, increasing your risk of heart disease – one of the leading causes of death in Canada.

This ban is a part of Canada’s Healthy Eating Strategy, which aims to make the healthy food choice the easy choice. It is a very important step that will help reduce the risk of heart disease amongst Canadians.

The ban will come into effect on September 15, 2018, giving the food industry time to find suitable alternatives so that partially hydrogenated oils can be eliminated from food products.

Even when the ban is in place, it is still important to make healthy food – and healthy fat – choices. Use the following tips to choose healthy fats.

  • Choose oils over solid fats.
  • Keep portions small – healthy fats are still very high in calories, and we only need a small amount.
  • Buy lean cuts of meat (round, loin), trim fat from meat, and remove skin from chicken.
  • Eat fatty fish at least twice a week.
  • Have a small portion of nuts and/or seeds most days. Have a small handful for a snack, add a sprinkle to salads, or add them to baked goods.
  • Choose skim, 1% or 2% milk and yogurts. Look for lower fat cheeses – about 20% M.F.
  • Limit added fats such as butter, margarine, gravies, sauces, creams and creamy salad dressings.
  • Limit your intake of processed meats, fried and deep-fried foods, breaded and battered foods, pastries, donuts and other store bought baked goods.

https://www.canada.ca/en/health-canada/news/2017/09/minister_petitpastaylorannouncesgovernmentofcanadabanonindustria.html

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Cold and Flu Season: Can Diet Help?

Washing your hands is the most important thing you can do to keep from getting sick. But what else can you do to protect yourself during cold and flu season? Can your diet help boost your immune system and decrease your chances of catching a bug?

A healthy diet is certainly an important component in maintaining a strong immune system. A balanced diet including a wide variety of foods can help ensure that you’re getting the vitamins, minerals and macronutrients your body needs to support your immune system.

While almost all nutrients help the immune system in some way, the following nutrients and foods may give it a little boost:

Vitamin C, an antioxidant, found in fruits and vegetables such as citrus fruit, strawberries, kiwi, mango, broccoli and red and green bell pepper. Be sure to get your 5 – 10 servings of vegetables and fruits each day. Add fruit to smoothies. Top yogurt and salads with strawberries. Add broccoli or peppers to salads, casseroles and stir-fries.

Zinc, a mineral which is important for a healthy immune system, found in meat, fish, chicken, peanuts, peanut butter and legumes (beans and lentils). Make a peanut butter and banana sandwich. Add a variety of beans to chili. Make lentil soup. Have 2 – 4 ounces of meat, fish or chicken at lunch and dinner.

Selenium, an antioxidant, found in meat, seafood, fish (canned tuna, canned salmon with bones, cooked salmon), whole-grain cereal, wheat germ, garlic and Brazil nuts. Choose whole grains more often. Consume fish at least twice a week. Add flavour to food with garlic. Include Brazil nuts in a healthy snack.

However, despite all of your efforts to stay healthy, you may still get a cold or flu. If you do, try the following to help ease your symptoms.

Chicken Soup – it contains helpful antioxidants, the warm liquid can soothe a sore throat and help relieve congestion, and the aroma and warmth is comforting.

Ginger Tea (made with fresh gingerroot) – fresh gingerroot can help decrease nausea and vomiting.

 

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Sole Food Street Farm – Urban Street Farm

Vancouver’s Downtown Eastside is home to an Urban Street Farm that produces 25 tons of food and employs the unemployable.

Since its inception seven years ago, Sole Food Street Farms has turned acres of decrepit urban land into a prosperous street farm. The farm grows fruits and vegetables, which are harvested by some of Vancouver’s Downtown Eastside residents.

Downtown Eastside is notorious for being rough around the edges, so you wouldn’t immediately know that about 30 of its inhabitants are farm workers that take on many tasks: planting seeds, caring for plants, harvesting fruits and vegetables. The street farm is even home to an orchard with 500 trees with various fruits such as apples, pears, plums, cherries, and even persimmons, figs and quince.

The street farm produces 25 tons of food annually on pavement.

It’s not just the employees that make this farm special, it’s the benefits attached to it. Gardening like this gives people a reason to tend to something every day because the community relies on them and the produce itself depends on their care.

Workers are also shown how to cook and taught basic financial skills and canning.

Sole Food Farms transforms vacant urban land into street farms that grow artisan quality fruit and vegetables, available at farmers markets, local restaurants and retail outlets.

Sole Food Farms mission is to empower individuals with limited resources by providing jobs, agricultural training and inclusion in a supportive community of farmers and food lovers.

During the past 7 years, Sole Food Street Farms, now North America’s largest urban farm project has transformed acres of vacant and contaminated urban land into street farms.

The Sole Food project has empowered dozens of individuals with limited resources who are managing addiction and chronic mental health problems.

https://www.globalcitizen.org/en/content/vancouver-street-farm/?utm_source=facebook&utm_medium=social&utm_content=global&utm_campaign=general-content

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Kill it with Kindness- Friendship Bench Project Canada

KIWK: Kill it with Kindness is a Federally Incorporated Not-for Profit Anti-Bullying Organization, have come together to help put bullying to an end.

Currently, the primary focus and goal of their organization is The Friendship Bench Project Canada.

The friendship bench, also known as a Buddy Bench is an interactive tool and represents a safe place for children and youth to congregate when they are in need of a friend.

The Friendship Bench is placed in schools and communities for children and youth who don’t necessarily have the voice to speak up about someone bullying them and safely express themselves.

Therefore, children/youth will sit on a bench will alert teachers, staff, volunteers or even another child/youth that they are in need of assistance. They may need someone to talk to or simply just a friend to play with.

In return, it will teach children/youth compassion, understanding, empathy and kindness.

Kill it with Kindness will continue donating The Friendship Bench in schools and community centres all across Canada and USA. Their goal is to do it worldwide and advocate on the awareness of bullying and acts of kindness.

Kill it with Kindness has grown with leaps and bounds since 2013 and will continue to grow and pave the way for a better future through the advocacy for a kinder world, Kindness does matter.

The Friendship Bench is made of 100% recycled plastic. The choice for this material is deliberate as it is environmentally friendly and it is made for all weather conditions if placed inside or outside on school grounds or playgrounds.

Even if you having a great day, a happy day, this is just as important as the Friendship Bench is placed to bring as much positivity to your school and community as possible.

The friendship bench or buddy bench is a powerful symbol of anti-bullying.

Stop the hurt. Choose Love.

http://killitwithkindness.org/custom-post-types/

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Retro Hallowe’en Candy

The big annual candy craze known as Hallowe’en is fast approaching. Popular candy Kit Kats, Snickers, Junior Mints, Skittles, Reese’s are for sale as a brightly colored display inside your neighborhood grocery store right this very moment.

Reminisce over the retro Hallowe’en candy that defined your youth.

Here are 9 childhood Hallowe’en candy favorites you probably forgot about:

  1. Push Pops: Distributed in 1986, these lollipops disguised as something way more fun was all the rage. If you have five, you could stick one on each finger and pretend you had claws. If you had only one, you could pick it into a surprisingly sharp point.
  2. Candy Buttons: These lemon/lime/orange flavored little buttons stuck to wax paper. Maximum effort to peel them off the little white paper had minimum reward in terms of flavor or enjoy ability.
  3. Hubba Bubba Gum: Hubba Brand had a signature six-foot roll of bubble tape gum.
  4. Dum Dums: Dum Dums come in delicious flavors (blue raspberry), nasty flavors (butterscotch) and many others.
  5. Sweet Tarts: You were never super excited finding Sweet Tarts in your trick or treat haul, but you weren’t particularly upset either.
  6. War Heads: These were the sourest candies on the face of the planet earth.
  7. Candy Necklaces: Fun to wear, fun to nibble on, but gross when you got to the end and were left with just a wet drool-covered of twine. The coolest kids all rocked edible jewelry at one point or another.
  8. Butterfinger BBs: Marketed heavily by the Simpsons at the height of the comic’s fame, these tiny bite-sized Butterfingers were yum by the handful. Unfortunately they ceased production in 2006.
  9. Blow Pops: Forget Tootsie Pops, getting to the center of one of these industrial-sized lollipops was a real workout.

There are dozens of retro Hallowe’en candy worth summoning from our collective cultural memory for old times’ sake, and the ones that resonate with you will depend on your age and where you are from.

http://www.bravotv.com/blogs/childhood-halloween-candies-you-probably-forgot-about?utm_campaign=trueAnthem:+Trending+Content&utm_content=59eab30b04d3014924692f

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What Is Your Child Eating at School?

Children spend a large portion of their day at school. Therefore, they consume a large portion of their total daily food intake during school hours. But what are they eating?

The food your child eats during school hours should provide a major portion of essential nutrients that your child needs to grow and develop. It also affects his or her energy and ability to focus and concentrate during class.

Help your child perform at his or her best at school by providing a nutritious and energizing lunch.

Plan your child’s lunch around the four food groups. Include at least three of the four food groups – focusing on fruits and vegetables, whole grains and dairy products. The following are just a few easy healthy lunch ideas.

  • Tuna salad sandwich + tomato & cucumber slices + milk
  • Leftover chicken, shredded cheese, red pepper slices and ranch salad dressing wrapped in a tortilla + fruit cup + milk
  • Egg salad pita pockets + carrot sticks + yogurt
  • Individually portion leftovers (e.g., chili, lasagna, homemade mac & cheese, homemade pizza) + fresh or canned fruit + milk
  • Homemade soup + whole-grain crackers + fresh or canned fruit + milk

And don’t forget about nutritious snacks. Include at least two of the four food groups for each snack. The following are some simple nutritious snack ideas.

  • Whole grain crackers + cheese
  • Fresh fruit + yogurt or cottage cheese
  • Raw veggies + hummus or yogurt dip
  • Homemade muffin + cheese stick

Keep the following foods on hand to make healthy lunch and snack prep a breeze.

Pantry:

  • Whole grain breads, pitas, tortillas and crackers
  • Canned fruit, fruit cups and dried fruit
  • Canned tuna and salmon
  • Canned legumes (e.g., chick peas, black beans)

Fridge:

  • Yogurt
  • Cheese (hard cheese, cheese sticks, cream cheese, cottage cheese)
  • Milk
  • Eggs
  • Fresh fruits and vegetables

Freezer:

  • Individually portioned leftovers
  • Frozen fruit
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Kitchen Gadgets: A Good Investment or A Waste of Money?

Banana slicer, electric egg cooker, salad spinner… There seems to be a gadget for everything.

I recently came across an article (see link below) that listed several household gadgets that are a complete waste of money.

The following are some of the kitchen gadgets that may – or may not – be needlessly taking up space in your kitchen.

Banana Slicer. I completely agree that this is a complete waste of money. Bananas are so easy to slice, I don’t think this tool would make it any easier or convenient. Not to mention the fact that cleaning a banana slicer would probably be more work than simply slicing a banana with a knife.

Electric Can Opener. I don’t necessarily agree with this one. While a handheld opener can do just fine (and takes up less space), for anyone with hand or wrist pain, an electric can opener can be a valuable kitchen gadget.

Electric Egg Cooker. I have to agree – boiling an egg does not require a specialty appliance. Even though poached eggs can be a little trickier, I still agree that it’s not worth the money or counter space.

Garlic Press. I don’t use garlic (due to allergy), but I do agree with this one as well. Mainly because, like the banana slicer, cleaning the garlic press would be more work than simply chopping or mincing garlic with a knife. Besides, as the writer points out, most recipes call for chopped or minced garlic, not pressed – and even if a recipe does call for pressed, minced will do just fine.

Pizza Cutter. While I agree that a knife or kitchen shears would do just fine, I still think a pizza cutter makes pizza cutting easier. Not a big deal if you eat pizza only occasionally – but if pizza is a regular part of your weekly menu, a pizza cutter may be a reasonable investment.

Salad Spinner. Yes, it can be fairly expensive, and it does take up a fair amount of space, but I love my salad spinner. I like to eat salads, but I really dislike washing and drying lettuce. My salad spinner makes this job much less of a hassle – I think I eat salad more often since I bought it! Plus, the salad spinner is a great way to store washed lettuce in the fridge so that it’s ready to go the next day. So, if owning a salad spinner means you’ll eat more salads, I say it is a valuable kitchen gadget.

Bottom line: Many gadgets are completely unnecessary and a waste of money. But if a gadget truly does make your life a little easier, then it just may be a good investment for you!

http://www.msn.com/en-ca/money/savingandinvesting/16-household-products-that-are-a-complete-waste-of-money/ss-AAs80bO?li=AAggNb9&ocid=AARDHP