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

Are you drinking enough water?

With up to 70% of our bodies made up of water, it is a vitally important nutrient and one which many of us do not get enough of regularly. Water plays many important roles: It helps to remove toxins from the body; it nourishes our body’s cells and enables many chemical interactions to take place. Water also helps to regulate the body’s temperature. Efficient waste removal is essential for a healthy mind and body and will also help with weight loss. Even if you do nothing except to increase your water intake, you will help your body to remove excess toxins and waste.

On the contrary, if you do not drink sufficient water, you will become dehydrated and may feel more tired, lethargic and unmotivated. Many of us are dehydrated and don’t even realize it. The next time you have a headache and want to reach for the Tylenol, try drinking one to two
glasses of water and waiting 30 minutes to see if your headache goes away. I bet you it will!

How much?
As you’ve probably heard before, you need between 8 and 12 glasses of water daily – even more if you exercise. To be more specific, take your body weight in pounds and divide by two – the result will be the minimum amount of water that your body needs (i.e. 120 Lbs ÷ 2 = 60 oz of water) daily. Of course if you exercise, you will need a bit more. If you drink coffee, add more water (2 cups of water for one cup of coffee).

If you are not drinking near the amount of water you should be having, increase slowly (otherwise you will be in the bathroom every 5 mins)! Remember…baby steps!

Happy hydrating!