5 reasons to eat more Raspberries

Raspberries are in season in British Columbia from July through September. Here are 5 great reasons to enjoy this seasonal treat!

1. Prevent Obesity: New research suggests that the phytonutrients found in raspberries increase the metabolism of fat cells, thereby decreasing the risk of both obesity and fatty liver.
2. Fight Cancer: The antioxidants and anti-inflammatory phytonutrients found in raspberries have anti-cancer effects.
3. Get More Fiber: Just 1 cup of fresh raspberries provides nearly 20% of your recommended daily fiber needs. Fiber is important for digestive health, weight management and heart health.
4. Get Your Vitamins: Raspberries are particularly high in vitamins A and C, both of which promote immune and cardiovascular health.
5. Snack Guilt-free: 1 cup of fresh raspberries has less than 60 calories! Use raspberries to sweeten your cereal or oatmeal, or enjoy with a few nuts for a satisfying snack anytime. 

What do produce stickers mean?

The little stickers that come home on your fruits and vegetables from the grocery store are called Price Look-up Codes or PLUs. They are used by grocery stores to make checkout and inventory control easier,  faster, and more accurate. The last 4 letters indicate what kind of fruit or vegetable it is. A fifth digit is added to the beginning of the code to identify non-conventionally grown produce. 

If the PLU starts with a 0 or is only four numbers long: the produce was grown conventionally with the use of pesticides. 

If the PLU starts with an 8: the produce is genetically modified. A genetically modified item can not be labelled as organic.

If the PLU starts with a 9: the produce is organic, meaning it was grown without the use of synthetic fertilizers or pesticides, hormones, antibiotics, genetically modified organisms, human sewage sludge or nanomaterials.

For example, if a banana is labelled 4011, it was grown conventionally. If the banana is labelled 84011, it is genetically modified (GE or GMO). If it is labelled 94011, it was  grown organically. 

Inspiring Healthy Eating Habits in Children

I had an experience in which I witnessed a mother belittling her 15 year old daughter for being fat. She went on at great length about how the daughter clearly didn't care, would never find love, would never be attractive, would die early, etc, etc.

The kicker is that the daughter was a near carbon copy of her mother. Same size, same features, same demeanor.

Unfortunately, this mother's behavior was not going to solve the problem. When one gets right down to it, there is only one way to help children to eat well and maintain a healthy weight:

LEAD BY EXAMPLE!

Children, regardless of their age, learn from their parents. If you eat healthy foods, that will be their normal. If you eat unhealthy foods, that will be their normal. If you are active and regularly exercise, this will be their normal. If you sit on the couch every evening watching the latest episode of reality-TV-at-its-worst, this will be their normal. If you are constantly trying the latest and greatest celebrity diet, starving yourself to be skinny, or binging on junk food every few days, this will also become thier normal. If you want to inspire a change in your offspring, stop harping on them and focus on yourself.

Understand, however, that if you always eat perfectly healthy  foods, this does not automatically mean that your children will always eat healthy foods. There will always be influences outside the home that will occasionally lead them astray. The point is, however, that being open and honest and setting a good example are the best things you can do for your children. You, as a parent, define what is normal for your children.

Make a choice. What normal do you want to create?

My challenge for you is this: If you want to inspire your children to be active, eat healthy foods, and be physically fit, invest the time to become so yourself. Involve your children. Discuss what makes a food good (or bad) for you. Walk together. Play together. Grocery shop together.

It takes dedication and commitment, but I promise you it will be worth it. Both your health, and the health of your family, will benefit.

Stressed? Eat these fabulous 5.

1. Almonds: filled with vitamin B2, zinc and magnesium, a small handful will help keep stress under control. Both B vitamins and zinc help are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to help combat some of the signs of stress.
2. Asparagus: an excellent source of folic acid, which helps stabilize your mood. 
3. Blueberries: full of vitamin C and antioxidants, which are both powerful stress busters.
4. Broccoli: another source of many B vitamins, broccoli also contains folic acid. Folic acid helps relieve stress, anxiety, panic and depression.
5. Fish: many fish contain B vitamins, particularly B6 and B12, which are often referred to as the stress-relief vitamins.

Seasonal Vegetables of February and March in BC

Foods that are in season are picked at their freshest and have higher nutritional content than those that are out of season. Here are 5 vegetables that are in season right now:

• Kale is low in calories, contains no fat, and has 5 grams of fibre per 1 cup serving. Kale is also a great source of antioxidants, calcium, iron and Vitamins A, C and K.
• Leeks are a great source of folate and antioxidants. Leeks are related to garlic and onions, so they may have many of the same health benefits as these better researched foods.
• Onions (red and yellow) have antibiotic, antiseptic, antimicrobial and carminative properties, which means they help fight infections. They are also rich in sulphur, fibers, potassium, vitamin B, vitamin C.
• Parsnips are a good source of iron, calcium, copper, potassium, manganese and phosphorus, as well as many B-complex vitamins, vitamin K, vitamin C and vitamin E.
• Mushrooms provide vitamins B1 and B6, selenium and antioxidants. They also support the immune system.

Iron

Iron is one of the minerals that are most commonly deficient in the diet. One of the best known results of iron deficiency is anemia.

There are 2 types of iron, heme and non-heme iron. Heme iron is the kind found in flesh foods, whereas non-heme iron comes from plant sources. Heme iron is the most easily absorbed out of the two, but this is not to say that eating meat is the only way to get your daily requirements of iron!

Women between the ages of 19 and 50 require 18 mg of iron every day. Men over the age of 19 require only 8 mg of iron daily. An example of how to reach 18 mg in a day with only non-heme iron could consist of 2 cups of whole wheat pasta, 1 ounce of pumpkin seeds, 1 tablespoon of blackstrap molasses and 2 cups of cooked swiss chard. 

Here are just 5 of the many non-heme iron sources that you can add to your diet:

1) Blackstrap Molasses: Just 2 tablespoons provides with 7 mg of iron. Try mixing it half and half with maple syrup on top of pancakes, or mix into hot chocolate or coffee for a twist on these classic drinks.
2) Quinoa: 1 cup of cooked quinoa provides 6.3 mg of iron. Try this versatile grain as a dinner side dish. It also makes a great breakfast; try my recipe for Quinoa Breakfast Cereal for a quick and easy morning meal.
3) Pumpkin seeds: 1/4 cup provides 5.2 mg of iron. Try a handful as a healthy snack.
4) Kidney beans: 1 cup of cooked kidney beans provides 5.2 mg of iron. These beans are great in chili and soup.
5) Spinach: 1 cup of cooked spinach provides 2.9 mg of iron. Try cooking spinach with garlic and onions for a tasty side dish.

5 Benefits of Breakfast

1. Maintain a healthy weight: People who regularly skip breakfast are 4.5 times more likely to be obese than those who regularly eat breakfast.
2. Keep hunger under control: People who eat a well-balanced breakfast tend to report lower levels of hunger throughout the day.
3. Avoid cravings: Starting the day with a healthy breakfast that includes a protein source will help to stabilize your blood sugar throughout the day, thereby keeping cravings at bay.
4. Boost your brain power: Eating breakfast has been linked to improvements in concentration, memory and alertness. 
5. Avoid diabetes: Studies have shown that eating a healthy breakfast every day can decrease your risk of developing diabetes later in life by 81%.

Need some breakfast ideas? Check out my easy smoothie and breakfast recipes!

Daily Calorie Needs

Your daily calorie needs depend on a variety of factors, including your age, weight, activity levels, body composition and genetics. You can estimate your calorie needs by using your body weight and daily physical activity level. 

The basal metabolic rate (BMR) refers to the number of calories you burn at rest. This accounts for 60 to 75% of the calories you burn in a day. Men tend to have a higher BMR than women. As a starting point, the BMR uses approximately 22 calories for every kg of a woman's body weight, and 24 calories for every kg of a man's body weight. To calculate your BMR, multiply your weight in kg by 22 for women, and for men multiply your weight in kg by 24.

BMR for women: 

Weight in kg x 22 = BMR

BMR for men: 

Weight in kg x 24 = BMR

To calculate your daily calorie needs, multiply your BMR by your physical activity level (PAL). Use the equation below that best applies to your activity level:

• Mostly inactive (mainly sitting): BMR x 1.2
• Fairly active (walking plus exercise 1 to 2 times per week): BMR x 1.3
• Moderately active (exercise 2 to 3  times per week): BMR x 1.4
• Active (exercise hard more than 3 times per week): BMR x 1.5
• Very active (exercise hard every day): BMR x 1.7

BMR x PAL = required daily calories

Avocado

The avocado - the only fruit renowned for its fat content. Never fear though, it is monounsaturated fat, which is the healthy kind. The fat content, however, is only part of the story: 

Avocados are truly a super food. They are a great source of fibre, B vitamins, folic acid, vitamin E, and they contain twice the potassium of a  banana!

Avocados are known to support a healthy heart, skin and nails; are full of antioxidants, and may also help prevent liver damage.

For an easy and delicious way to enjoy this fruit, use it mashed in place of mayonnaise in your sandwiches. 2 tablespoons of mashed avocado has far fewer calories than a single tablespoon of mayonnaise, and also has far more nutrients. Another bonus? Avocados taste great!

4 Holiday Spices and Why They Are Good For You!

The holidays are upon us and with them comes many enticing flavors. Cinnamon, cloves, cardamom and nutmeg are just a few of the traditional spices of the season - and all four of them have very real health benefits. Here are just a few health highlights for each of these great spices: 

1. Cinnamon is known to regulate blood sugar and reduce LDL cholesterol levels. It is also effective for menstrual pain and reduction of pain associated with arthritis. Research performed at the University of Texas showed that cinnamon may reduce the proliferation of cancer cells. Cinnamon contains iron, calcium, manganese and fiber as well.
2. Cloves help to relax the smooth lining of the digestive tract, and so can be helpful for vomiting, diarrhea, intestinal gas and stomachaches. Cloves are also known to reduce inflammation and relieve upper respiratory tract infections when taken as a tea.
3. Cardamom is an antioxidant and has anti-inflammatory properties. It aids digestion and is useful for combating nausea, acidity, heartburn, constipation and gas. It can help detoxify the bladder and urinary tract. Cardomom also helps prevent bad breath. 
4. Nutmeg contains calcium, manganese, iron and potassium. It aids sleep and may help prevent Alzheimer's disease. Nutmeg is also known to aid digestion.

Greek Yogurt

Using Greek yogurt in recipes will help you reduce fat without sacrificing flavor. Greek yogurt has a thicker texture than the regular variety because it is strained. The straining removes the liquid whey along with some of the sugar and salt. This straining concentrates the protein and calcium, giving you more per cup than regular yogurt.

Use these conversions to help you make your favorite dishes healthier:

• 1 cup butter = 1/4 cup yogurt + 1/2 cup butter
• 1 cup mayonnaise = 1 cup yogurt
• 1 cup oil = 3/4 cup yogurt
• 1 cup sour cream = 1 cup yogurt

Eggs

Eggs are an excellent, affordable source of protein,  B vitamins and vitamin D. A single egg contains less than 80 calories. The protein found in eggs is readily bio-available (which basically means it can be used by your body easily). The protein in the eggs will keep you feeling full longer, thereby helping to prevent over-eating during the rest of the day. Another bonus is that eggs are easy to prepare.

Try using any combination of left-over vegetables and eggs to make a savory frittata for an easy to prepare meal that will satisfy you any time of day. 

5 Negative Effects of Sugar

You have heard it time and time again - too much sugar is bad for you. What you may not know is why. Here are just 5 of the many reasons you should limit your intake of sugar:

1. Sugar promotes abdominal fat. Studies have shown that fructose sugar makes maturing human fat cells fatter and less sensitive to insulin. This means that children with high intakes of fructose (commonly used in processed foods) are at risk for bigger bellies, heart disease and diabetes.
2. Sugar blocks leptin. Leptin is a hormone that tells your brain when you have had enough food. With leptin's effects blocked, you are at greater risk for over-eating.
3. Sugar can damage the body just like alcohol. Some of the issues caused by both sugar and alcohol include hypertension, dyslipidemia, insulin-resistance, malnutrition and liver dysfunction.
4. Sugar can drain your brain power. Studies have shown excessive sugar intake is linked to impaired cognitive function and deficiencies in memory.
5. Sugar decreases your immunity. Sugar temporarily makes your white blood cells less responsive. Stress and too little exercise also weaken the immune system. These three factors are very common in today's most prevelant lifestyles, and are ultimately leading to higher incidence of illness.

None of this is to suggest that you should replace sugar with with artificial sweeteners (which are, by and large, even worse for you than sugar). Just be aware of all of the hidden sources of sugar in your diet and make an effort to decrease your intake. Your body will thank you! 

How to process a pumpkin

Halloween is a fun day filled with many traditions and the jack o' lantern is one of the most common of these. Many people just discard their pumpkins after the trick or treat is finished. Your carefully carved pumpkin is not inevitably destined for a compost pile, however! Here is an easy guide to turning your pumpkin into food. Mashed pumpkin is the base of many tasty fall recipes, ranging from cookies to pie to bread to smoothies. Don't waste money buying canned pumpkin - this method is both better for you and more cost effective.

Step 1: Carve your pumpkin.
Step 2: Remove the outer rind from the pumpkin.
Step 3: Cut the flesh into  1 inch cubes.
Step 4: Steam the pumpkin cubes until they are tender (a fork will enter easily).
Step 5: Using a mixer or food processor, mash the pumpkin.
Step 6: Package your pureed pumpkin! It will keep in the freezer for months.

How to cook a Spaghetti Squash

Spaghetti squash is a great replacement for pasta, as it is full of vitamins and minerals, but has few calories. A 1 cup serving has only 42 calories, but boasts vitamins C, A and B6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K, manganese,potassium, magnesium, calcium, copper, iron, phosphorus, sodium, zinc and selenium. Here is how to cook this great squash:

Preheat oven to 375 degrees F. Cut spaghetti squash in half length wise. Remove seeds (scrape them out with a spoon - just like hollowing out a pumpkin). Place flesh down in shallow pan with about 1 cm of water. Bake for 30-40 minutes. It will be ready when you can pierce the skin easily with a fork.

Once cooked, use a fork to scrape out the inside. The squash will come away in long strands, just like spaghetti.

Get creative with your toppings. It is yummy with just a pasta sauce, but can be a base for just about anything!

Autumn Foods

Autumn brings with it the traditional harvest time. One of the keys to healthy eating is to eat fresh foods, as they contain more of the vital nutrients we need for optimum health. Here is a list of fresh produce to watch for in the autumn months:

• apples
• cranberries
• melons
• pears
• grapes
• artichokes
• beets
• broccoli
• cabbage
• carrots
• cauliflower
• celery
• corn
• peppers
• potatoes
• salad greens
• spinach
• tomatoes
• winter squash
• zucchini

Carageenan

Extracted from seaweeds, carageenan is widely used in the food industry for its stabilizing and thickening properties. It is most often used in dairy and meat products, and is also found in products like soy ice cream and almond milk.

In Europe, carageenan is banned from use in baby foods. In North America, it is widely used in organic foods like juices, chocolate milk, almond milk and baby formulas. Research has shown that carageenan can trigger colitis-like symptoms and promote tumor growth. It has an inflammatory effect in the body - especially in the bowels. Chronic inflammation in the body has been linked to many serious diseases, including, but not limited to, Parkinson's, Alzheimers, heart disease and cancers. Diabetes and glucose intolerance may also be aggravated or triggered by carageenan.

Long story short, read the label on all of your foods and avoid products containing carageenan whenever possible.

10 Tips for Packing Healthy School Lunches

Packing lunches can be frustrating, especially when the food comes home mostly untouched. Here are a few tips to help pack nutritious lunches that kids will love:

1. Involve your child in packing lunch. Take them grocery shopping and help them pick out healthy foods for their lunches. Offer them some healthy options, and ask for their opinion (for example, ask what kind of fruit they would like to take).
2. Involve your child in choosing the containers that lunch gets packed in. Do a practice run and make sure the containers aren't too difficult to open.
3. Use the time it takes to pack lunch as an opportunity to teach about what foods are good for you and why.  Children love to learn and may end up passing their new knowledge on to their friends.
4. Children are usually more keen to get outside for recess than they are about eating lunch. Pack foods that are bite-size and easy to eat quickly.
5. When sending something messy (like orange slices), pack a napkin.
6. Make a bit of extra food for dinner and send leftovers. If your child liked dinner, he or she will probably still like it as lunch the next day.
7. Send foods that are a variety of colors and textures.
8. Make food fun. Try cutting sandwiches, veggies or fruits into interesting shapes.
9. Try to include 3 out of the 4 food groups in a lunch.
10. Try to avoid the stress of packing last-minute lunches. Aim to do most of your prep work the night before. Fruit and vegetables can be cut and packaged, sandwiches can be assembled, juice can be poured into a reusable container.

Probiotics vs. Prebiotics

Probiotics are healthy or "good" bacteria that live in the digestive tract. They aid in digestion and produce vitamins for us. They also help keep "bad" bacteria in check. Studies have shown that probiotics aid in immune function. Individuals suffering from Crohn's disease, irritable bowel syndrome, ulcerative colitis, lactose intolerance and eczema may benefit from probiotics. Probiotics are also helpful when taking courses of antibiotics, or to reduce the risk of traveler's diarrhea during travel to underdeveloped countries.

Probiotics are often added to more yogurts, milk and cheese products. To get the most benefit from these foods, choose products that contain Lactobacillus and Bifidobacterium strains.

Prebiotics are non-digestible carbohydrates that act as "food" for probiotics. Eating these foods helps probiotics (or "good" bacteria) to proliferate and remain in your digestive system, happily helping you process your food. A few examples of prebiotic foods include bananas, onions, artichokes, asparagus and garlic.

Food Combining

Food combining is aimed at improving digestion. The goal is to allow for the complete digestion of the foods you eat. The theory behind food combination is that all foods are digested by the body at different speeds, and by eating foods that are digested at similar speeds together, you reduce the stress on your digestive system. 

As an example, fruit is digested quickly, whereas protein is digested slowly. Eating these at the same time causes the fruit to stay in your digestive tract longer than necessary, causing potential problems like gas.

Here are some of the basic rules to follow:

• Fruit is best eaten alone on an empty stomach at least 30 minutes before or 3 hours after other meals. 
• Excellent food combinations include high-starch with non-starch vegetables, high-protein with non-starch vegetables, or healthy oils with any type of vegetable.
• Poor food combinations include high-protein with high-starch, high-protein with fruit, or high-starch with fruit.
• Non-starch vegetables include (but are not limited to): asparagus, bell peppers, broccoli, cauliflower, celery, cucumber, garlic, kale, lettuce, onions, spinach, and zuchinni.

You should try to aim to have 50 to 60% of your diet consist of high-water-content, fresh foods like fruits and vegetables. These foods will proide quick energy, vital water, fibre and minerals to assist the body in cleansing and detoxification. The remaining 40% of you diet should be comprised of the more concentrated foods like seeds, whole grains, beans, nuts, lentils, fish and lean meats.