Category: Healthy Eating

Eating The Rainbow

14/5/2018

Are You getting enough veggies and fruit everyday? Statistically; over 70% of Canadians aren't getting the recommended 7-10 servings. While "suggested servings" might be a little confusing, filling half your plate with a variety of colourful veggies at every meal and eating fruit as snacks throughout the day might be the easiest way to up those servings.

Why are so many veggies and fruits recommended from Health Canada? Looking at the research phytonutrients in these foods are incredibly important to maintaining good health. Eating a wide variety of colourful vegetables combats inflammation and helps prevent chronic disease. These foods are high in fibre, antioxidants, vitamins and minerals but why eat the rainbow instead of carrots?

Green fruits and vegetables like asparagus, avocados, broccoli, green beans, green cabbage, cucumbers, kale, chard, other dark leafy greens and peas get their colour from chlorophyll. While some dark greens are a good source of lutein that works with zeaxanthin found in other colored produce to support eye health, others contain indoles that may help protect against certain types of cancer.

Orange and yellows fruits and vegetables like cantaloupe, carrots, oranges, peaches, pumpkin, squash, sweet corn and sweet potatoes colour comes from carotenoids, which get converted by the body into vitamin A that help protect against cancers, heart disease, age-related macular degeneration and other eye diseases. Citrus fruits in this category are high in Vitamin C & folate (an important B vit. which may reduce risk of birth defects.)

Red fruits and vegetables including apples, beets, red cabbage, cherries, red grapes, red peppers, radishes, strawberries, tomatoes, watermelon red colours come from lycopene well studied to help reduce risk of cancer and anthocyanins a powerful antioxidants that protect the cells from free radical damage and healthy for the heart.

Blue and purple fruits and vegetables like blueberries, eggplant, figs, plums, purple grapes and raisins get their dark color from anthocyanins that may also help reduce the risk of cancer, stroke, heart disease, memory decline & aging-related diseases.

White fruits and vegetables such as bananas, cauliflower, garlic, jicama, mushrooms, onions, potatoes, parsnips and turnips white colour comes from anthoxanthins. Garlic & onions contain allicin that may help lower cholesterol and blood pressure as well as reduce risks of stomach cancer and heart disease.

Don’t be afraid to add frozen or canned fruits and vegetables into your meals. Picking up fresh produce can be expensive, especially since their shelf life is short. Mix fresh bought with frozen and canned veggies to have apply supply throughout the week. And don't worry about the molecular structure of these colourful foods, just add variety. Eating a variety of in season colour veggies and fruit may be your best preventative medicine. If you need some ideas head over to the recipes page for inspiring ideas of what to make for dinner.

Health & Happiness,
~R

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Keep the Veggies Rollin'

25/8/2017

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In the summer we tend to eat lots of fresh fruit and veggies naturally. Farmers markets everywhere, maybe we dabble in the growing of the foods, and all our favourite; berry season!!!! Its natural. Then as fall approaches, we may choose warmer, comforting foods like casseroles, pastas, loafs, or whatever warms your belly and your soul.. I talk to a lot of people that say their veggie and fruit intake goes for a nose dive usually by the second week of September, oh rainy September.

Everybody knows the benefits of eating your fruits and veggies, but not enough Canadians are getting the recommended servings of 7-10 per day, or half your plate at every meal.

Some important reasons to fit more veggies in year round;

They’re an Important Source of Nutrients. When your diet consists of eating a variety of vegetables, you’re fueling your body with many of the vital nutrients it needs to thrive. According to Health Canada's Food Guide, vegetables are rich in potassium, fiber, folic acid, vitamins A and C and more and should be a part of every meal. The promotion of half your plate still really hasn't caught on but we'll see more of that with the coming updates.

They’re Low in Calories and Nutrient Dense. Vegetables are naturally low in fat and calories and help us to maintain a healthy body index. This means you can fill up on a lunch of veggies without worrying about going over your suggested daily caloric intake. This makes it easier to eat hearty meals without worrying about counting calories or going on diets, being full of real food like veggies nourishes your body and 2 positive things come from it, your body is satisfied with the nutrients it is getting and will stop searching for more, as well as the 'full from fibre' factor, they add energy, and productive enzymes, that brings me to my next point.

They Promote Optimal Gut Function. Fibre is beneficial to the body in the sense that it can reduce the occurrence of bowel problems, such as constipation and help reduce the risk of certain cancers. Due to the water and fibre content in most vegetables these healthy foods nourish beneficial bacteria in the gut, which keeps it healthy and regular. Bifidobacteria, one of the many strains that make up your microbiome, is considered beneficial bacteria as they can help prevent intestinal inflammation and enhance gut health.(1)

They’re Great for Immunity. Since vegetables are loaded with essential nutrients, they have a great reputation for boosting the immune system. Specifically, leafy green vegetables activate T-bet, a gene that produces immune cells in the gut, Those immune cells maintain immunity and inflammation, protecting the body from pathogenic bacteria, improving intestinal balance and prevent food allergies.(2)

They’re a Natural Mood Booster. You know that following a diet rich in vegetables is great for your physical health, but have you considered how beneficial it is for your mental well-being? According to researchers at the University of Eastern Finland's Faculty of Health Sciences, following a diet that relies on nuts, whole grains, fruits, unsaturated fats and vegetables is better for mental wellness than one that consists of meat and dairy products. This may be due to the fact that vegetables and fruits are high in folate.(3) Colorful vegetables like dark leafy greens, red and yellow peppers, and sweet potatoes tend to have more vitamins, phytonutrients, and antioxidants compared to white potatoes or corn. Berries have been found to be particularly good for boosting mood. It’s important to eat a wide variety of vegetables and fruits to get the most diverse and balanced nutrients.

These are all great reasons why to eat your veggies and fruit but let's just cut to the how.

So here's my top 5 tips to get more veggies in through fall & winter.

1. Still Maintain Some Raw Veggies.
Even though we lean towards cooked foods through the colder seasons, we can still benefit from incorporating some raw foods. Chop cauliflower, broccoli, carrots, peppers, zucchini, or anything else you like in to a container to keep in the fridge with a bit of moisture to stay fresh. So easy to grap for lunches, quick snacks, and they will stay fresh through your school or work week.

2. Try Soups With a Veggie Twist
As a starter or a main a pot of soup in the fridge is always a quick and easy option for a delicious meal or snack, packed with nutrients and waiting to be slurped up. For a spicy option try my Green Curry Pho recipe. For something a little creamier, steam or bake any vegetable or squash of your choice, add coconut milk and himalayan salt for an instant hit. My favs are cream of butternut squash, or a fresh cream of mushroom, warms my soul up!

3. Don't Miss Out on Breakfast
Breakfast is a great opportunity to add some goodness to your day. whether its frozen berries in the pot of oats in the morning or adding extra veggies like kale and red peppers to your favorite scramble, don't miss this opportunity! I keep a jar of chopped scramble mix, usually consisting of onions, garlic, kale, red pepper, broccoli, in the fridge for those morning you have to get up and out early. If I happen not to use them by the end of the week they are bound for soup or stir fry town.

4. Know what’s in season.
In the winter, it’s really easy to fall into an apples and oranges rut because we think there’s not much else in season. But it’s just not true! There’s still a bounty of fun fruits and veggies to try, even in the winter months. Expand your horizons and check out what’s in season in your area. One of my favs in fall is brussel sprouts!

5. Crumble some cauliflower into your favorite dishes. It's casserole season and whether it's a wild rice and cheese, pasta or whatever your go to fav might be, shred some cauliflower into the recipe without changing the taste or texture. It also mixes well with scrambles, quiches, and lentil loafs, try it in your favorite meal and it might become part of the recipe! Another idea is to bake your casserole right in a seasonal squash. Try acorn or spaghetti squash.

For more yummy plant based recipes check out the recipe page.

In Health & Happiness,
Rebecca

References;

1)https://www.ncbi.nlm.nih.gov/pubmed/15647189

2)https://www.sciencedaily.com/releases/2013/03/130304105658.htm

3)http://epublications.uef.fi/pub/urn_isbn_978-952-61-1201-5/urn_isbn_978-952-61-1201-5.pdf

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Guiding Principles; Canada's New Food Guide

25/7/2017

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It's been 10 years since the last update by Health Canada, on food policy and we've been waiting for this one. As Health Canada's appointed Food Guide Advisory Committee review the meta-analysis, and the current body of scientific literature, we are starting to see trends in updated recommendations associated with health status and our population's nutritional status. Focus is placed on the rise of cancers, diabetes, heart disease, and obesity with all of its related ails, some of Canada's biggest health problems.

The Food Guide in Canada has a guiding hand in how school, daycares, and hospital lunches are developed, how the public perceives the scientific literature on nutrition, and how dietitians and holistic nutritionists are educated and thus educating the larger public.

Just over 20K Canadians took part in the first round of surveys asking Canadians what is important to them and even though this was less than 1% population feedback, it is the voice of Canadians to be heard.

As round 2 ; the follow up question and comments section, on the preliminary recommendation rolled out, there is some pretty heated debated on the forums. A lot of talk of leaning towards a more plant based diet, the arguments for and against. There is also a great deal of people talking about food security, inclusiveness and sustainability in Canada, which is not only a conversation here but around the world.

You can read more about what is unrolling in Canada's Healthy Eating Food Guide Here.

Other countries have recently taken a very different approach to national dietary guidelines. Germany, Brazil, Sweden, the UK and Qatar; now explicitly reference sustainability in their food guides which really hasn't been seen before.

Rather than using a prescriptive model, Brazil’s revised dietary guidelines, launched in 2014, offer 10 guiding principles for a healthy diet, many of which revolve around limiting the consumption of processed foods, while making natural and freshly prepared foods the basis of one’s diet. A varied, largely plant-based diet is advocated as the foundation of a diet that is “nutritionally balanced, delicious, culturally appropriate, and supportive of socially and environmentally sustainable food systems. Brazil also stresses that food is part of great culture and social connections and should should be nurtured through conscious food choices.

Similarly, Sweden’s national dietary guidelines, which were revised in 2015, explicitly encourage consumers to eat less meat and meat products and more plant foods, for health as well as for sustainability benefits.

The last update to the US guidelines held great hope for the bettering health of our friends down south until the industry lobbyist pushed back at recommendations put forth. For instance, the advisory committee had recommended including sustainability as a factor in making food choices. But administration officials nixed that idea when it came to the final proposal.

The committee had also advised telling Americans to cut back on red meats and processed meats. But that recommendation sparked a vigorous challenge from the meat industry, and the final dietary guidelines in the US do not include any specific advice to cut back on these sources of protein.

By choosing to turn away from industry driven recommendations, ignoring industry driven research publications, and choosing to lead our population to a healthy, sustainable food culture, the influence of Canada’s Food Guide on the food industry extends beyond our own borders. Food choices govern food production, which has environmental impacts in a time of global climate change. Since Canada is a major food exporter, Canada’s Food Guide affects the health and environment not only of Canadians but of citizens around the world.

After reading the updated proposed guidelines in Canada and the evidence that supports the health professionals molding the latest updates it quite simple, if not a little late, but put into plain and clear suggestions it will look a little like this;

Eat mostly plant based for better health and sustainability. More Veggies, with some fruit. The half the plate with veggies rule might get a bigger piece of the pie.

Less emphasis to be put on meat and dairy food groups and more emphasis on protein & fibre rich foods like beans , lentils, and Tofu.

Processed foods are unhealthy so try and avoid them.

Drink water and probably just avoid the fruit juice, pop, and sugary drinks.

Reduce saturated fats intake, added sugars, and sodium. (Again, avoid the processed foods)

Make most of your meals at home and share them with others.

What I haven't seen on the preliminary outlines is heavier restrictions on salt, sugar, and trans fats, just reductions. The last food guide only recommends reducing sodium, added sugar, and saturated & trans fat, but not restricting them. This may be tucked into the blanket suggestion of eating less processed foods but I feel, like many more in the health industries, it needs to be stressed to eliminate added sugars and high sodium in processed foods, a big reduction in saturated fats, and the all together ban of trans-fats that Canada has been very elusive on to date, yet Denmark has had a ban trans-fats since 2003 referring to meta-analysis from decades before.

Choosing healthier options in the kitchen does, in fact, equate to better sustainability of our country's resources. Think farmers market. Our daily lives are already too complex and busy as is, our food shouldn't be. There is no 'one diet' that is right for everyone, and there are huge parameters of what healthy is. Keep it simple, keep it fresh.

Food and what you consume is a pillar of life, part of the foundation of health, it shouldn't be complex (except for the carbohydrates), it should nourish your body, elate your mind, and fulfill your soul! It is what human beings have evolved our culture and progress around for thousands of years. Lets get back to a healthy food culture, not just surviving, it's time to thrive!

In Health,
Rebecca

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Eating The Rainbow

Keep the Veggies Rollin'

Guiding Principles; Canada's New Food Guide

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Rebecca L. Thornton

Eating The Rainbow

Keep the Veggies Rollin'

Guiding Principles; Canada's New Food Guide

Archives

Categories

Rebecca L. Thornton﻿

Rebecca L. Thornton