Category: Healthy Habits

Keep the Veggies Rollin'

25/8/2017

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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The Simple Switches

16/2/2017

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Rice, through history, is the crop that has feed the most people in the world throughout human's agricultural development into present day. It is still the biggest traded grain for human consumption and accounts for 20% of all calories consumed throughout the world.

The most common varieties are classified by size and texture such as long, medium, and short-grained, and by the strain such as white, brown, red, black or purple. There are also specialty rices, that help make up the more than 40,000 varieties.

The nutritional value can range depending on many factors including the type of rice, the soil the rice is grown in, if and how the rice is processed, the manner it is enriched, and how it is prepared while cooking.

After rice is harvested, the hull must be removed in order for it to be edible. If the rice is milled further, the bran and germ are removed, turning it to white rice with a much longer shelf life, which is the kind of rice that most people eat around the world.

Unfortunately white rice, although popular, actually has the lowest levels of health-promoting nutrients. The bran is the outer layer of the rice kernel and this important component of rice that contains nutrients like protein, fat, and dietary fiber as well as minerals.

Some of the most noticeable ranges in nutrients between white and brown rice are the vast difference of magnesium, phosphorous, Vit, E, and fibre, brown rice being superior in all.

Making a switch from white to brown rice has been shown to positively impact your health. This includes lowering the risk of type 2 diabetes(1), decreasing cardiovascular risk by improving cholesterol levels (2), lowering blood pressure(3) and antioxidant activity, while providing protection against inflammation (4) and cancer.

Lets take a quick look at some popular varieties of rice.

White Rice

White rice is milled and polished, which alters the flavor, appearance, texture and helps to extend it's shelf life. Removing the bran, germ and husk prevents the rice from spoiling. The downfall of these processing technique is however, is that white rice is stripped of iron, zinc, magnesium and other important vitamins and nutrients found in the bran, or outer shell.

Even when white rice is 'nutrient-fortified', which is an optional or voluntary additions by manufacturers in Canada (5) , it does not match the nutritional density of whole grain rice and lacks the bran, fibre, and healthy fats which has been shown to provide the impressive health benefits because many of these phytonutrients are lost in the milling process. Short grain white rice also has a high glycemic index compared to whole grain rice such as brown, red, wild and basmati rice, since it does not contain the fibre or fat from the bran, which slows down the absorption of sugars into the bloodstream.

Brown Rice

Brown rice undergoes minimal processing. This means that most of the nutrients including calcium, magnesium, thiamine and potassium are retained. The protein, healthy fats, and fibre also remain in the rice, which gives brown rice the shelf life of apx 6 months instead of the almost indefinite life of white rice. Which makes me think; really how old is the white rice we're eating? Months? Years? Who can tell??

Red Rice
Red rice is a special variety of rice, which derives its rich red color from anthocyanins. Anthocyanins not only provide the rice’s unique color, but also deliver protective antioxidant properties and anti-carcinogenic activities, which aid in cardiovascular disease, diabetes, and cancer prevention. Red rice has 10 times the antioxidants of brown rice. Red rice is also nutrient dense with 20% of the daily values for magnesium, phosphorus.

Black or Purple Rice

Black and purple rice derives its rich color from anthocyanins, tocorols (a part of vit E), and other phytochemicals which are located in the inner portion of the rice bran. Black rice has a deep black color and usually turns deep purple when cooked. Its dark purple color is primarily due to its anthocyanin content, which is higher by weight than that of other colored grains. Black rice is high in nutritional value and is a source of iron, vitamin E, and antioxidants( even more than in blueberries).The bran hull (outermost layer) of black rice contains one of the highest levels of anthocyanin antioxidants found in food.

This rice grain has a similar amount of fibre to brown rice and, like brown rice, has a mild, nutty taste. Black rice contains essential amino acids like lysine and tryptophan; vitamins such as thiamine (B1), riboflavin (B2), and folic acid (B9); and dietary minerals including iron, zinc, calcium, manganese, and phosphorus. It's also super delicious in salads!

So the next time your shopping, pick up a little colour.

If you are currently restricting fibre or if your doctor has prescribe a low-fiber diet; parboiled rice might be a good option. Some of the reasons someone might be on a fibre restricted diet;

You have narrowing of the bowel due to an inflammatory disease
You have had bowel surgery
You are having treatment, such as radiation, that damages or irritates your digestive tract
Flare ups from inflammatory disordered like Crohn's, IBS, Colitis, or others

As your digestive system returns to normal, you usually can slowly add more fiber back into your diet but while you are on a fibre restricted diet consider a high quality parboiled rice.

Parboiled Rice

Parboiled rice is also called 'converted rice', which means that it has been partially boiled or steamed at high temperatures in the husk. The three steps include soaking, steaming and drying, and then removing the husk of the rice. This process enhances the nutrition density by driving certain nutrients from the bran to the endosperm, making it about 80 percent nutritionally similar to brown rice but with a better source of fiber, calcium, potassium, and B-6 than regular white rice. It also has a lower glycemic index than white rice.

Try switching all white rice to parboiled and reap the benefits of this simple switch.

There are different lengths of the rice in which varieties are sorted, and it seems to correlate with longer strains of rice having a lower glycemic index, opposed to the short grain “sticky rice” having a much higher glycemic index rating. And the darker or wild rice varieties also having much lower GI ratings than white rice.

There are a lot of factors that applied to how the glucose is ushered into your cells after digestion, like what else is in your bowl, but in most part, keeping the GI or GL lower can help regulate insulin production in the body, and we all know that keeping this regulated, avoiding the dips and spikes, is so important for health. We don't just want to eat to survive, we truly want to thrive.

Rice of all size, colour or origin is best sought organic, one of the staple crops around the world that is conventionally heavily sprayed or contaminated. Rice crops are known to have high levels of arsenic and the best way to flush this compound out is by soaking your rice over night. Rinsing several times just like any other grain. Then cook as directed.

So when its time to purchase some rice for the kitchen, try something new, have fun, and nourish your temple well!

In Health,

~Rebecca

References;

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3024208/

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New Year Habits to Get You to a Healthy 100!

9/1/2017

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I've just arrive home from an amazing vacation with renewed energy, a passion for movement, creating new dishes, learning more, sharing more, and expanding all round!

Part of my trip I tried to fit a bit of playful research in, as we found ourselves in one of the few "Blue Zones" on this planet. Blue Zones is a concept equating certain demographics in particular geographical areas of the planet; mainly; communities in the world had the most centenarians to how and where they live. There has been a lot of research done on these discovered Blue Zones trying to figure out why a high percentage of population in these zones were living in good health much later in life than the averages of developed nations around the world.

Seems no matter what Blue Zone in the world, there was a few main contributing factors that they all had in common and were linked to the health and longevity of these peoples.

So as we all celebrate an unfolding New Year, we might take some of these simple lifestyle tips and fold them into our daily existence, trying to make it in GOOD HEALTH to 100!

While I was traveling through Costa Rica, there is the Nicoya peninsula that jets of the Pacific Coast making it fairly secluded and quite unique even to the rest of the country. Many homes are still not hooked up to electricity, most farm, and a main source of transportation in these remote areas is one's own two feet. Some noted lifestyle habits of this long lived area, where people often live to the 90s or even into their 100s, emerge from simple living. What may not be thought of by us as easy living, may just give some insight into longevtiy.

According to research done by Dan Buettner and a wide range of researchers on his team, a few key lifestlye habits were similar to these different Blue Zone groups around the world. Here are a few healthy habits that are easy to adopt this year!

Eat More Beans & Legumes and Plants.

This was one of the main dietary hubs of health among the main Blue Zone regions. From the Okanawins to Ikaria, Greece to the Seventh Day Adventist in Linda Loma , USA to the People living on the Nicoya Coast, beans and/or legumes were part of their everyday diets. Prepared traditionally, by soaking overnight and long cooking times, the beans were a staple. This was also paired with a Plant based diet, not plant exclusive but mostly plant based with small inclusions of meats and dairy, and fish. These inclusions of animal foods were much smaller portion and regularities than in North America and Europian countries.(1)

At first glance the Nicoyan diet may seem a very tipical to Central American with its staples of beans, rice, tortillas and variety added by other vegetables, infrequent eggs, or small portions of chicken or beef. Nicoyans eat a lot of fruit that rest of us will almost never see. While we might recognize bananas, oranges, and lemons, other more exotic tropical fruits would be a part of the Nicoyans steady diet with a huge antioxidant boost. As just one example, the cashew apple contains five times as much vitamin C as an orange. Papaya is grown in many home gardens and has huge anti-inflammatory and antioxidant properties. The Seeds being a good anti-parasitic prevention and treatment. Fruit consumption may play a role in the low rate of cancer among Nicoyans, something not enjoyed by their fellow Costa Ricans outside the Blue Zone according to a study done by the University of Costa Rica.(2)

In many other countries with Blue Zones, having a kitchen garden, growing greens and other plant foods are a common trait. Having a variety of edible plants in season and on the table may give these zones a boost of phytonutrients that are so important for cellular health and maintaining good health in later years.

Natural Daily Movement.

Walking and physical movement was carried on into much later years and on a daily basis, and seemed to be one of the contributing factors in living healthier for longer. Movement was so integrated into daily lives so much so, that most centenarians needed little to no help getting around, whether it be up a rocky hillside, if that's what they were used to, or making it out to the garden to weed and work in the sun. Domestic chores, farming and the necessity of walking to get around all contributed to low intensity day long activity, and the fresh air couldn't hurt! This was also noted amongst all other major Blue Zones as a marker for longevity.

Get Good Rest.

Other lifestyle features undoubtedly assist in making the Nicoyans the longest-lived, healthiest people on the planet is the fact that many still live in traditional dwellings, often without electricity, which means that people go to bed early and, after a full night’s sleep, rise with the sun. This healthy habit wasn't one of the outcomes in the longevity research done by Buettner but has turned up in many research articles to date and has such great restorative benefits that it is an easy step to help tack on more good years!

Stress Less

Looks like all of these communities had healthy habits in dealing with stress, taking time for themselves with a focus on de-stressing activities, Okinawan would think about their loved ones for a few moments everyday, The Linda Loma Adventists pray, Sardinians do Happy Hour, the Ikarians take naps, and the Nicoyans breath in nature. What will you do to stress less in 2017?

A few other notable lifestyle habits amongst the longest lived people were that they have close knit communities, friendships, and social engagement. They put a priority on family above all else. They find and feel a purpose in life, whether it be family, work, spirituality, a sense of purpose was important to fill them up, but they weren't filling up on too much food, most practiced the 80% rule, only eating until they were “almost full”.

I wish you all the happiest and healthiest years to come, not just this year but all the years in front of you! Folding in simple helpful habits to live a thriving, purposeful, connected existence.

Much Love
~R

References;

1)
https://www.bluezones.com/2016/11/power-9/

2)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3507767/

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Keep the Veggies Rollin'

Guiding Principles; Canada's New Food Guide

The Simple Switches

New Year Habits to Get You to a Healthy 100!

Archives

Categories

Rebecca L. Thornton

Keep the Veggies Rollin'

Guiding Principles; Canada's New Food Guide

The Simple Switches

New Year Habits to Get You to a Healthy 100!

Archives

Categories

Rebecca L. Thornton﻿

Rebecca L. Thornton