NEW & UPDATED Canada’s Food Guide

I am so EXCITED about the new updated Canada’s Food Guide!
Finally, it makes sense. LOVE that there is a bigger focus on plant-based foods, more water and that dairy is out. It puts a greater focus on what, when and how we eat, vs on food groups and servings.

If you are concerned about not getting your necessary calcium intake, check out these few examples:

Cow-Dairy Sources of Calcium:
*Milk (1cup) = 315 mg
*Cheese (1oz) = 130-200 mg
*Cottage cheese (4oz) =100 mg
*Plain yogourt (½ cup) = 200g

Non-Dairy Sources of Calcium
Rice milk (1cup) = 300 mg
Almonds (½cup) = 300 mg
Sesame seeds (1/8cup) = 275 mg
Tofu (1cup) = 258 mg
Almond butter (3oz) = 225 mg

Other sources of calcium:
• Vegetables (artichoke, asparagus, avocado, beans, broccoli, cabbage, carrot, collard greens, kale, okra, parsley, peas, spinach, swiss chard, turnip greens, watercress)
• Nut butters (cashew butter, tahini, all-natural peanut butter, sunflower seed butter)
• Beans and Rice (brown rice, chick peas, kidney beans, navy benas, pinto beans, wild rice)
• Seaweed (Agar, Irish moss, kelp, wake)

Happy eating!
https://food-guide.canada.ca

Detox with lemon water

A rich source of vitamin C, lemon possess immense health benefits ranging from its antibacterial and antiviral properties to its immune boosting abilities. One of the most common ways to reap the health benefits of lemon is by juicing it. Lemon juice acts as a digestive and a detoxifying agent and helps in cleaning the liver leading to better digestive health.

Packed with all the goodness, make it a point to begin your day with a glass of warm or room temperature lemon water. Its cleansing and healing effects will have positive effects on your health in the long run.

16 Health Benefits Of Drinking Lemon Water

1. Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies


2. Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial 


3. It balances maintain the pH levels in the body

4. 
Having warm lemon juice early in the morning helps flush out toxins

5. It aids digestion and encourages the production of bile

6. It is also a great source citric acid, potassium, calcium, phosphorus and magnesium 


7. It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases 


8. It helps reducing pain and inflammation in joints and knees as it dissolves uric acid

9. 
It helps cure the common cold

10. The potassium content in lemon helps nourish brain and nerve cells

11. It strengthens the liver by providing energy to the liver enzymes when they are too dilute 


12. It helps balance the calcium and oxygen levels in the liver In case of a heart burn, taking a glass of concentrated lemon juice can give relief

13. It is of immense benefit to the skin and it prevents the formation of wrinkles and acne 


14. It helps maintain the health of the eyes and helps fight against eye problems 


15. Aids in the production of digestive juices 


16. Lemon juice helps replenish body salts especially after a strenuous workout session


NOTE: It is important to note that lemon juice when comes directly in contact with the teeth, can impact the enamel on the teeth. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly with plain water after drinking lemon juice.

Tips to Stay Healthy during the Holiday Season

5 Tips to Stay Healthy During the Holiday Season
You don’t need to deprive yourself or eat only boring foods. Instead, by practicing a mindful approach to eating and cooking, you can come through the holidays without making “go on a diet” one of your New Year’s resolutions.

1. Cook healthy foods – be creative with recipes that use less butter, cream, vegetable shortening, and other ingredients rich in saturated fats and cholesterol. Check out: http://onceuponachef.com for some great ideas.

2. Avoid shopping or heading out to a get-together on an empty stomach. Have a healthy snack before you leave such as raw veggies and hummus, apple slices dipped in natural almond or peanut butter. You will be less likely to crash and overeat.

3. At parties, don’t stand next to the buffet table. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the sweet treats!

4. When serving your plate, ensure ½ your plate is loaded with vegetables. You can also use a smaller size plate, that way, you will control the amount of food.

5. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat. A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you do drink alcohol, have a glass of water or sparkling water in between drinks, as this will keep you hydrated and may cause you to drink less.

Have a Healthy Holiday Season!

Holiday Homemade Cranberry Sauce

Cranberry Season’s here, and that’s great news
for your gut health, your immunity and more

Cranberries are bitter-tasting berries that are full of powerful phytochemicals that protect your body from illness. These berries are traditionally sweetened and cooked or sweetened and dried to reduce some of their tartness. But you can still eat them raw and find ways to incorporate them into your favorite recipes.

Health Benefits of Cranberries
Can help prevent urinary tract infections. They are loaded with an antioxidant called proanthocyanidins (or PAC’s for short). PAC’s reduce the ability for bacteria to stick to the wall of the urinary tract.

Can improve your digestion. Fiber is amazing for overall gut health. It is important for a healthy digestive system and to maintain regular bowel movements (one cup has about 4.6 grams of fiber). Furthermore, fiber keeps you fuller longer!

Can boost your immune system. If you feel the sniffles coming on, reach for cranberries, just one cup contains 22% or your recommended daily value of vitamin C. Load up to help your body fight back!

How to incorporate cranberries into your diet
• In your smoothies (raw)
• In your morning oatmeal (raw or dried)
• In homemade muffins (raw)
• Toss sliced raw cranberries into a spinach and chicken salad (or dried)
• Homemade cranberry sauce (see recipe below)

Cranberry Sauce with a twist – Makes 2 cups
A homemade alternative to store-bought cranberry sauce with delicious hints of cinnamon and apple to complement the flavor.

Ingredients
• 12 oz fresh cranberries, rinsed
• 1 fresh apple cider
• 1 tsp. orange zest
• 1/4 tsp. cinnamon
• 1/8 tsp. ground cloves
• ½ cup peeled and cored apples, mashed
• ¼ cup of agave nectar or honey

Instructions
1 In a saucepan, bring cider, orange zest, cinnamon and cloves to a boil.
2 Once liquid is boiling, add cranberries and turn heat down to medium. Cook uncovered for about 10 minutes.
3 Add mashed apple and agave nectar or honey, turn off the heat and cool.

Roasted Pumpkin Seeds

After you’ve had fun carving your pumpkin, save the seeds and make a healthy snack with the pumpkin seeds.

ROASTED PUMPKIN SEEDS
• 1cup raw pumpkin seeds
• 1/4tsp extra virgin olive oil
• Sprinkle of chili powder (you can also add paprika & cumin)
• Sprinkle of sea salt & garlic powder

1. Wash the seeds, toss them with the olive oil and mix well. Add your spices & mix again. You can also change up the spices to your taste!

2. Lay them out on a baking sheet and bake for 8-10 minutes at 350degrees or until golden. Just watch them so they don’t get too brown.

Enjoy!

Carole Woodstock, RHN
www.fuel4lifenutrition.com

LIFE WITHOUT DAIRY

LIFE WITHOUT DAIRY

Dietary Reference Intake for Calcium
(Source: Health Canada)

Age Mg / Day
Infants

  • 0-6 months 200
    7-12 months 260

Children

  • 1-3 700
    4-8 1000
    9-18 1300

Females/Males 19-50 1000
Males 51-70 1000
Females 51-70 1200
Females/Males 71+ 1200

Many people come to me worried that they have to give up milk because of an intolerance to cow-dairy. But, where will I get my calcium from? My answer is: Don’t worry! There are many ways to ensure you will get enough calcium both from eating non-dairy sources of calcium and taking care to ensure that you hold on to the calcium your body already has.

Calcium myths:

1. Everyone needs to drink (cow’s) milk
Not true. The most common allergy is to milk and cow-dairy products. You can be intolerant to either the lactose (sugar) or any of the 25 different proteins in milk which is why lactose-free milk is not always the answer. Most of us actually develop lactose intolerance in early adolescence but don’t realize it and keep drinking milk even though we experience gas, bloating, constipation, diarrhea and any other number of symptoms. If you are intolerant to cow-dairy, your body is unable to digest the dairy and absorb the calcium. As well, you can lose calcium from your body because the undigested lactase will ferment in your intestines and create lactic acid. Calcium is then leached from your bones to counteract the acidity.

2. Dairy products will help prevent osteoporosis
Pasteurized milk contains 50% less calcium than non-pasteurized milk. Low fat milk makes it more difficult to absorb the calcium that’s left because fat is necessary to transport and absorb calcium. Research shows that countries with the highest dairy consumption often have the highest rates of osteoporosis.

Getting enough is just as important as avoiding losing what you already have:
In addition to getting enough dairy from your diet, here are some ways you can help your body to hold on to the calcium it’s got:

• Reduce intake of coffee, tea, soda, salt, and chocolate (caffeine intake causes calcium loss via urine)
• Reduce or avoid refined sugar (reduces absorption rate of calcium in the intestines)
• Reduce phosphorus intake: Meats, grains and sodas are very high in phosphorus which binds with calcium. If too much phosphorus is in your blood it will pull calcium from your bones. Consuming too much phosphorus is the same as not consuming enough dairy.
• Consume calcium with vitamin D (eggs, liver, mushrooms, the sun!)

Best diet to prevent calcium loss
• Not too much protein
• Includes good fats but not bad fats (trans fats, hydrogenated oils)
• High in complex carbs (fresh vegetables, whole grains, legumes, nuts/seeds, fruit in moderation)

Cow-Dairy Sources of Calcium:

Food Serving Size Calcium mg/serving
Milk 1 cup 315 mg
Cheese 1 oz 130-200 mg
Cottage cheese 4 oz 100 mg
Plain yogourt ½ cup 200g

Non-Dairy Sources of Calcium

Food Serving Size Calcium mg/serving
Orange juice, calcium fortified 1 cup 300-350 mg
Rice milk, fortified 1 cup 300 mg
Almonds ½ cup 300 mg
Sesame seeds 1/8 cup 275 mg
Sardines, canned with bones 6 medium 275 mg
Tofu 1 cup 258 mg
Salmon, sockeye, canned with bones ½ can 245 mg
Soybeans ½ cup 230 mg
Almond butter 3 oz 225 mg
White beans, cooked 1 cup 170 mg
Baked beans 1 cup 163 mg
Blackstrap molasses 1 tbsp 137 mg
Home-made almond milk (see recipe below) 1 cup 75 mg

Other sources of calcium:
• Vegetables (artichoke, asparagus, avocado, beans, broccoli, cabbage, carrot, collard greens, kale, okra, parsley, peas, spinach, swiss chard, turnip greens, watercress)
• Nut butters (cashew butter, tahini, all-natural peanut butter, sunflower seed butter)
• Beans and Rice (brown rice, chick peas, kidney beans, navy benas, pinto beans, wild rice)
• Seaweed (Agar, Irish moss, kelp, wakame)

Hidden sources of cow dairy on food labels:
Artificial butter flavour, butter, butterfat, buttermilk, casein, caseinates, curds, custards, half and half, hydrolysates, lactalbumin, lactose, nougat, pudding, rennet casein, sour creams, sour milk solids, whey, yogurt.

Make your own almond milk!
Soak ½ cup of raw almonds in water overnight. Rinse and drain. Remove skin (optional). Add to blender with 2 cups of filtered water and blend until smooth. Drain through 3-4 layers of cheese cloth to remove pulp. Store in fridge for 2-3 days; shake or stir if necessary as separation will occur.

References:

• Bateson-Koch, Carolee. Allergies: Disease in Disguise. Books Alive, 1994.
• Case, Shelley. Gluten-Free Diet: A Comprehensive Resource Guide. Case Nutrition Consulting, 2002.
• Shulman, Joey. Winning the Food Fight: Every Parent’s Guide to Raising a Healthy, Happy Child. Wiley, 2003.