Spring Clean-spiration

With the most recent ReDux challenge on my mind, I started sifting through my cupboards. You might also be in a bit of a 'spring clean' mood/mode in your kitchen. I know my mom said she was working her way through a few things in her freezer. I took a look at my pantry and spices. I often look for recipe inspiration in my own kitchen and then perhaps google ingredients to see what I can try together. It's not only a great way to clean, but also to help with meal planning, and budgeting.

Source: HealthLine

I found some freekeh (young green wheat; an ancient grain) in my cupboard and decided to be brave and try it. I also have wheat berries that I've been meaning to use, and the two are very similar. Of course, I followed the cooking directions and my husband asked "what did you cook it in?" and I said "water" to which I think he was a bit disappointed, but we had mushroom pork in the slow cooker and peas to go along, so I think in the end he was satisfied with the flavours. He's perhaps more adventurous with spices and experimenting in the kitchen. I love my time in the kitchen, but I tend to be more of a baker (which my monthly foodie group could attest to), so I'm more of a rule follower (in life as well!).

Oats, pasta, rice, and tortillas are probably the grains we see more often in our kitchen, with the occasional quinoa, bulgar, barley, bread, pitas, English muffins, bagels, or naan. I enjoy big batch cooking to help us through our busy days. I sometimes make granola, spiced oatmeal, overnight oats, or breakfast quinoa to get us through a few rushed mornings. I think it's a great reminder that grains can be both savory or sweet. I also attempt to add them to salads; I've had many great salads with rice, quinoa, bulgar, pasta, and wheat berries, but it's not really in my repertoire yet. I just think it's a great way to make a salad into a meal, which I find many people do in the spring and summer months. There are many whole grains to play around with - check out this A to Z list for inspiration.

I just tried a lentil granola recipe since some of my clean-spiration is also motivated by new recipes I've come across recently. One recipe on my 'to-make' list this spring/summer is Tropical Breakfast Couscous.
What have you found in your cupboard or what's on your 'to-make' list right now?

Enjoy the sunshine!
Steph Langdon, RD
www.nutrishus.com

Love Yourself

I tend to associate love with hearts, and when I'm having fun in the kitchen, that means doing things like cutting cherry tomatoes into hearts to fit with the theme of Heart Month. Since February (Heart Month) is almost over, I was asked to come on CTV Morning Live Saskatoon for two segments on heart healthy eating. I think it's a great lead in to our Nutrition Month (March) theme of Simply Cook and Enjoy that encourages people to cook more at home.

In case you missed it this morning, I wanted to share a summary so you can treat your heart well (and love yourself in the process).

Jeremy Dodge and I discussed the importance of diet and food choices when it comes to heart health. Yes, you may be at an increased risk of heart disease based on your age, gender, and genetics, but there are also many controllable/modifiable risk factors including what you eat, your activity level, if you smoke, your stress level, your alcohol intake, and your weight. A heart healthy diet (or lifestyle or eating pattern) may be focused on reducing cholesterol, reducing blood pressure, reducing triglycerides, weight loss, or disease prevention. Heart disease is a leading cause of death in both men and women, but you can reduce your risk with lifestyle changes. I say this knowing that it may seem easy to take medication and hard to change your eating habits, but I for one prefer to focus on the food and activity to reduce my risk.

My props on the set of CTV Morning Live Saskatoon

Many different ways of eating (vegetarian, vegan, Mediterranean, DASH, and Paleo for example) have been shown to reduce heart disease risk. The similarity between these lifestyles is a focus on whole foods and lots of vegetables, fruit, nuts, seeds, and plant based fats (like avocado and olive oil). Depending on the variation a person chooses to follow, they may include whole grains and/or fish as well. This means that they're including naturally occurring sugars, omega-3s, fibre, and a variety of minerals, vitamins, antioxidants, and phytochemicals.

In the past, most people have associated a heart healthy diet with a low fat diet. Unfortunately this led many to over-consume refined and added sugars/carbohydrates which didn't have the effect(s) they were looking for. Twizzlers are low fat, does that mean that they're healthy? We have to remember to consider the source of fat/sugar, read labels and ingredient lists, and eat fresh, whole foods. Even if you aren't concerned about your heart health, a plan/lifestyle focused on vegetables, fruit, and fewer processed foods will be beneficial for your overall wellness.

Salt also comes to mind for many people when they hear about high blood pressure. Reducing the salt in your plan doesn't mean that your food will be tasteless, it means that you get to experiment with herbs, spices, citrus, garlic, onions, ginger, etc. in the kitchen. Not only do these add flavour, but they also have positive benefits which may help reduce blood pressure and cholesterol while providing antioxidants to reduce cellular damage (which can lead to plaque formation and reduced blood flow). If you follow the idea above and eat more whole/fresh foods you're also going to be reducing your salt intake. If you're cooking more at home, using healthy cooking methods (baking, poaching, broiling, steaming, roasting), and asking questions when you eat out, you're also more likely to reduce your salt intake and thus reduce your risk.

Remember that no one food is the cause or cure (correlation doesn't mean causation), and thus you should look at the big picture and use the above recommendations as part of a healthy lifestyle that includes a variety of foods.

I also wanted to note that the Nutrigenomix test that I offer has a few nutrients that are related to cardiovascular disease risk. You'll be able to know if you have a typical or elevated risk after your saliva sample is evaluated - contact me for more information.


Happy Day, Healthy Heart,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

That's a Wrap

I often ask about barriers to healthy eating and hear about a lack of time, being unsure of what to make, picky family members, etc.   Wraps can be a great way to get a quick and balanced meal (depending on the ingredients your choose).  Adding a glass of milk and/or piece of fruit for dessert can complete the meal as well. 

They also work as a meal on the go and when you set out ingredients, everyone can take part in the prep.  Coincidentally, for our theme this month, my foodie group is doing 'all things rolled'.  Wraps can help you use up random ingredients and encourage your to make more (protein, grain, veggies) at one meal and enjoy them in a different form (wrapped) at another meal so that you don't feel like you're always eating the same foods or the same leftovers.


I have previously posted a few wrapped meals that include Taco Salad Wrap (which I make often and have made in cooking demos) and Enchilladas (which I've only made once so far) - these were both bean based, but you can of course create your own variety (that's the joy of wraps).

Get creative with your ingredients (and seasonings)

Grain:

• rice paper
• tortillas
• pitas
• rice, quinoa, etc. (a great way to use leftovers and/or make planned extras)

Protein:

• egg(s)
• tuna, salmon, other leftover fish
• chicken, steak, etc. (can be leftovers)
• black beans, chickpeas, etc.
• hummus
• shredded low fat cheese

Vegetable/Fruit:

• tomato
• avocado
• onion, red onion, green onion
• grapes
• celery
• shredded carrots
• leafy greens (spinach, romaine, arugula...) - can be the 'wrap' too
• shredded cabbage 
• apple
• corn
• cucumber
• bell peppers
• leftover grilled or roasted vegetables

My husband enjoys bringing ingredients to the lake for a quick lettuce wrap (great on hot summer days when you don't feel like cooking), so don't feel you always have to wrap with a grain.  I have athletes that like to grab a quick peanut butter and banana tortilla for an on the go meal/snack.  My go to would likely be a quick egg wrap (with spinach, vegetables that are available, a little cheese, and salsa) or we do Mexican themed wraps often as well.

If you're tired of salads, not sure what to do with your leftovers, or wanting to add some variety, why not try a wrap this week and see what you can create.

What do you wrap and roll?

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Spicy Weekend!

Last week was Food Revolution Day which inspired me to pull out my Jamie Oliver cookbook for a few different meals.  We enjoyed the Tikka Misala for a few days, and I definitely liked a bit of plain yogurt with mine because it had some spice!  Spicy food can be a great choice when the temperature rises, but be careful if you're competing in a race this weekend - keep things simple and stick with your nutrition plan (you can enjoy the spice next week while you recover). 

Source: Jamie Oliver's Food Revolution 

Tikka Masala Paste
Makes 1/2 cup

2 cloves of garlic
1 thumb-sized piece of fresh root ginger
1 tsp cayenne pepper
1 Tbsp smoked paprika
2 tsp garam masala
1/2 tsp sea salt
2 Tbsp peanut oil (I used olive)
2 Tbsp tomato paste (you can freeze the leftover)
2 fresh red or green chiles (I also keep these in the freezer)
A small bunch of fresh cilantro
1 Tbsp unsweetened shredded coconut 
2 Tbsp almond flour (I used whole wheat)

Spices for toasting: 1 tsp cumin seeds, 1 tsp coriander seeds

Peel garlic and ginger. Put a frying pan on medium to high heat and add cumin and coriander to the dry pan - lightly toast for a few minutes until golden brown and fragrant; remove from heat.  Add the toasted spices to a pestle and mortar and grind until fine, or put them in a food processor and whiz to a powder.  Once ground, whiz the toasted spices in a food processor with the rest of the ingredients until you have a smooth paste.

Light and Fluffy Basic Rice

Serves 4-6

Sea salt

1 1/2 cups basmati rice (I used Tilda whole grain basmati)

Put a large pan of salted water on a high heat and bring to a boil. Rinse the rice in a colander under running water for about 1 minute, or until the water runs clear. Add your rice to the boiling water and wait for the grains to start dancing around. From that point, boil for 5 minutes. Drain the rice in a colander. Pour 1 inch of water into the pan, put it back on the heat, and bring it to a boil again, then turn down to a simmer. Cover the rice in the colander with aluminum foil or a lid. Place the colander on top of the pan of simmering water and let the rice steam over it for 8-10 minutes (mine took longer). Remove from the heat and, if you’re ready, serve immediately. If not, leave the aluminum foil or a lid on and put aside until ready to serve – it should stay warm for about 20 minutes.

Tikka Masala
Serves 4-6

4 boneless skinless chicken breast fillets
2 medium onions
1 fresh red chile
A thumb-sized piece of fresh root ginger
A small bunch of fresh cilantro
Peanut or vegetable oil

A pat of butter
1/2 cup tikka masala (as above) or mild curry paste

Sea salt and freshly ground black pepper
1 - 14 oz can of diced tomatoes (I used a drained 796ml can with no salt added)
1 - 14 oz can of coconut milk
1 cup plain yogurt
A small handful of sliced almonds
1 lemon

To prepare your curry

Slice the chicken breasts lengthwise into 3/4 inch strips. Peel, halve, and finely slice the onions. Finely slice your chile. Peel and finely slice the ginger. Pick the cilantro leaves off of the stalks and set aside, finely chop the stalks.

To make your curry

Put a large casserole-type pan on medium to high heat and add butter and a couple lugs of oil (love that measure!). Add the onions, chile, ginger, and cilantro stalks and cook for 10 minutes until softened and golden. Add the curry paste and strips of chicken. Stir well to coat everything with the paste and season with salt and pepper.  Add the tomatoes and coconut milk. Bring to a boil, then turn the heat down and simmer for 15 minutes with the lid on. Take the lid off and cook for another 5 minutes, stirring occasionally.  When meat is tender and cooked, taste and add a bit more salt and pepper (season carefully!). 

To serve your curry

Serve with any fluffy rice recipe and with a few spoonfuls of yogurt dolloped on top (helps with the heat!). Sprinkle ove the almonds and cilantro leaves and serve with some lemon wedges for squeezing over. A little lemon-dressed green salad would round it off.

Thanks Jamie! 

Have a great weekend and cook something from scratch!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Do You Have a Plan?

Many individuals are gearing up for the Saskatchewan Marathon on May 26 in Saskatoon (or other events across the province).  Since that's only 12 days away you should already know your nutrition plan or be fine tuning it.  As I've said before, don't experiment or try new foods/beverages on race day.

Depending on which distance you choose to run, you may need to focus on your hydration, carbohydrates, electrolytes or all three.  It's important to remember to taper your training leading up to the event and continue to include wholesome foods such as fruit, vegetables, legumes, whole grains, low fat milk alternatives and of course, everyone's favourite - WATER!

Don't just think about your nutrition when you wake up on race day.  You've put in the training time to work on your pace, your stride, injury prevention, etc.  Make sure you put in the time to get your gut used to taking in water and/or carbohydrate sources while you're on the go and determining what meets your needs and feels comfortable for you. 

Once you get into the longer distances you need to include enough carbohydrates to avoid "hitting the wall" or "bonking".  Your muscles and brain require carbohydrates and the longer and harder you run, the more you require.

Start your day with a carbohydrate rich breakfast (that you've practiced with!).  Then follow your plan during the race.  Burke et. al (2011) recommends no carbohydrate needed for less than 45 minutes, a small amount of carbohydrate (including a mouth rinse) for activities lasting 45-75 minutes and 30-60g of carbohydrate per hour for endurance activities lasting 1-2.5 hours.  You have many choices when it comes to food, beverage, or products in both liquid and solid form.  Go with what you know, what works for you, and what fits with your goal(s).

There are many sport products you may try or choose to use, but you can also rely on food and get the benefits of nutrients as well.  These 'sport foods' are often convenient, but not required.  The main thing is to avoid dehydration and provide your muscles with easily digested energy (carbohydrates) since your body has limited storage for carbohydrates (glycogen).  We all have different sweat rates, so it's important to focus on replacing your own losses, especially if the temperatures stay up.

What's your race day nutrition plan?

I like to start my morning with simple peanut butter and toast with a small piece of fruit or small glass of diluted juice (1/2 juice and 1/2 water).  During the race I focus on regular sips of water which I find very energizing and then I enjoy yogurt with berries or chocolate milk as a recovery (while continuing to sip on water!).

Plan well, run well!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Pulses, Plants, and Prostates

Perhaps you or the men in your life are sporting a 'stache for Movember.  It's great to see people supporting men's health issues such as prostate cancer and bringing these issues to the forefront so that people feel comfortable talking about them.

As a dietitian, my first instinct is to look for ways to reduce the risk of prostate cancer and other chronic conditions with food.  It is often impossible to pinpoint one particular cause and as new research comes out, we may find new strategies.  However, often times the recommendations for one disease state are applicable to others, so we can all start eating to prevent disease and/or reduce our risk.   

To make the most of your food choices:

• increase your intake of fruits and vegetables (include a variety of colours)
• reduce your fat intake (this is also beneficial for heart health and weight management)
• increase your intake of plant foods (vegetables, fruit, whole grains, nuts, seeds, beans, chickpeas, lentils...) and reduce your intake of animal foods (dairy, meat...); it's still important to get adequate calcium and vitamin D, just don't overdo it
• include fish to make sure you're getting omega-3 fatty acids
• if consuming alcohol, do so in moderation
• increase your intake of isoflavones (soybeans, tofu, kidney beans, chickpeas, lentils, peanuts)
• maintain a healthy diet
• include regular activity/exercise

Certain foods may offer extra protection against prostate cancer including lycopene (found in tomatoes, tomato sauces, watermelon, grapefruit...), selenium (Brazil nuts, fish, poultry, sunflower seeds...), and vitamin E (vegetable oils, nuts, seeds, green leafy vegetables...).  As always, include a variety of different foods as no one food can give us everything we need.

Only a few more weeks until the razors come out!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Multi-grain vs. Whole grain – What’s the Difference?

Nutrition Month Challenge Week 4 starts tomorrow!

More food companies than ever are advertising that their products are ‘made with whole grains’ or ‘multi-grain.’ It seems everything you find in the grocery aisle now contains whole grains. How do you choose which food is right for you?

Grains are the seeds of plants and contain three parts: bran, endosperm and germ. All three parts contain nutrients which are good for health. Bran is the outer layer of the grain and provides fibre and some B vitamins, minerals and protein. Endosperm makes up most of the grain and provides carbohydrate and protein along with a small amount of vitamins and minerals. The germ is the smallest part of the seed and contains a large amount of B vitamins, minerals and vitamin E.

Foods that have had little processing like brown rice, rolled oats and barley are whole grains and contain all three parts of the seed. Research shows that people who eat more whole grains may have a lower risk of some heart disease, stroke, diabetes, and some cancers. You will get the greatest health benefit from eating whole grains.

Refined grains have the bran and the germ removed from the seed. Some examples are white rice and cream of wheat. While many refined grains in Canada (like enriched white flour) have nutrients added back in, refined grains still have less nutrients and fibre than whole grains.

So what’s the difference between multi-grain and whole grain? Multi-grain products usually contain a few different grains, but they may not be whole grains. Your key to choosing whole grains in the grocery store is reading the ingredient list on food products. If whole grains are the main ingredient they will be listed as the first or second ingredient. To ensure you are getting whole grains look for the words whole grain in front of each grain name.

Following are three tips to help you get more whole grains:
- Try oatmeal made from rolled oats for breakfast.
- Use whole grain pasta. The nutty flavour is a tasty way to perk up your dish.
- Try a grain you have never eaten such as quinoa, bulgur, barley or couscous.

Our Challenge: This week compare bread labels at the grocery store and pick out the whole grain versus multi-grain. Remember, multi-grain isn’t always whole grain. You’ll get the greatest health benefits from eating whole grains. Take our challenge today and check us out on Facebook® (http://www.facebook.com/AskaDietitianSK) share your results for your chance to win cool prizes. If you have food and nutrition questions you can also Ask A Dietitian by calling 1-800-905-0970.

For more Nutrition Month Myths and Facts visit www.dietitians.ca 
Source: http://www.eatrightontario.ca/en/Articles/Food-guides/Choosing-Whole-Grains-FAQs.aspx. Accessed February 21, 2012.

Steph (Wheler) Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Wheat Berries

 A berry covered in wheat?  Wheat covered in berries?  Not quite!

What are they, you ask?  Wheat berries are whole, unprocessed wheat kernels that contain the germ, bran, and starchy endosperm of the grain.  Basically, it is the grain without its shell!  All wheat products are made from wheat berries.

Because all three parts of the grain remain, wheat berries are wonderfully nutritious – they are high in fibre, low in calories, and jam packed with vitamins and minerals.  Whole grains are an essential part of a healthy diet and Canada’s Food Guide tells us that at least half of our grain products should be whole grains each day.

Wheat berries can be found at Early’s Farm and Garden and at Co-op’s in Saskatoon.  Look around at your local grocery store to see if they are available!

Now that you’ve heard how great wheat berries are, let’s explore how you can use them in your meals and snacks.  Be sure to watch the video from Health Castle below to learn how to cook wheat berries.

Wheat berries can be added to baking, soups, stews, salads, and much more!  For example, at breakfast, you can put cooled, cooked wheat berries into your yogurt with fruit to start off the day ‘nutrishusly’ ;).  You can also add texture and fibre to salads and muffins by incorporating wheat berries into your meals and recipes. 

So, make sure you look for wheat berries on your next trip to the grocery store.  I know I will!

Sources:

How to Cook Wheat Berries Video. HealthCastle.com

Wheat Berries - March 2010's Featured Food. LeslieBeck.com. 

Guest post by Jayme Nicholls, Dietetic Intern

for:

Steph Wheler, RD

something nutrishus counselling & coaching

www.nutrishus.com

Studying Smarts

Many students feel the need to spend every spare moment cramming for a test.  I know I had to be reminded to take breaks, but I didn't forget to include exercise and healthy foods.  Keep balance in your schedule so you don't wear yourself out and/or end up fighting a cold/illness on top of all the studying you're trying to accomplish.  Stay healthy this exam season by taking care of yourself.  I know you don't have a lot of time to spare, so I'm just going to offer a few tips to help you out!

• Don't skip breakfast, especially on exam day - food gives you energy and allows your brain to function
• Stay hydrated - include lots of water, low fat milk, and 100% fruit juice, don't just focus on caffeinated beverages
• Skip high sugar and high fat snacks/foods - your blood sugar will come crashing back down and they'll likely make you sluggish
• Stick to a normal eating pattern - take study breaks to prepare a large batch of chili or chop up some fresh veggies for the week
• Sleep - your brain needs time to recharge, so keep your caffeine intake to a minimum or you may have trouble getting the zzzzzzzzzzs you need
• Include a variety of bright and colourful fruits and vegetables to get the nutrients you need
• Keep your fibre intake up with vegetables, fruit, and whole grains and include sources of lean protein - these will help stabilize your blood sugar and keep you going longer
• Include exercise to clear your mind and allow you to focus when you come back to your books

Best of luck!
Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

School Smarts - Brown Bag It

I've written about finding ways to get your children to help pack their lunch so that they get excited about it and EAT it. But, what should you pack so that you don't get tired of the same lunch every day?

Think about variations:
- vary the bread
- vary the spread
- vary the filling

There are so many grain products available to us - think bagels, bread, naan, pitas, tortillas, mini bagels, buns, English muffins, crackers, and muffins. Depending on how adventurous you are, there are also numerous spreads - light mayo, mustard, salsa, hummus, low fat dressing, nut butter, hot sauce, chutney, teriyaki, tzaziki, and so on. The filling will likely be inspired by the spread you choose (or vise versa) but again the options are plentiful - eggs, cheese, cottage cheese, yogurt, canned salmon or tuna, tofu, beans, lean lunch meat (roast beef, turkey, chicken, ham), etc.

Some examples include:
- peanut butter and apple slices on a whole wheat English muffin (or melted cheese and apple slices)
- refried beans or mashed black beans and salsa in a pita
- leftover chicken stir fry and rice in a tortilla
- hardboiled egg, hummus, and whole grain crackers

You can also go beyond sandwiches and have leftover pasta, chili, pizza, etc. Aim for at least 3 of the 4 food groups (if not all 4) by including some fresh veggies or fruit and a milk product on the side.

What new combination will you come up with for your lunch bag?

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

Buckwheat Breakfast

I tried this recipe, Buckwheat Sunrise, from Company's Coming Whole Grain Recipes a little ago, but I guess I forgot to share it with you! It is designed to be an alternative to your morning oatmeal.

With a whole grain, dried fruit, and nuts, this breakfast option has you hitting three food groups. It's also a breakfast you can make the night before and have ready for you in the morning, which is great especially if you're often rushed in the morning.



Ingredients
1 1/2 c water
1 c whole buckwheat (I found it at the Bulk Barn)
1 tsp orange zest
1/4 tsp salt

1 c orange juice
1/3 c chopped dried apricot
1/3 c dried cranberries
3 Tbsp liquid honey

1/4 c slivered almonds, toasted

Combine first 4 ingredients in medium saucepan. Bring to a boil. Reduce heat to medium-low. Simmer, covered, for about 15 minutes, without stirring, until buckwheat is tender.

Add orange juice. Stir. Add next 3 ingredients. Stir. Transfer to medium bowl. Cool at room temperature before covering. Chill for at least 6 hours or overnight until apricot and cranberries are softened and liquid is absorbed.

Add almonds. Stir. Makes about 3 cups.

1 cup = 367 Calories, 6.1g fat (3.3g Mono, 1.6g Poly), 0mg cholesterol, 76g carbohydrate, 6g fibre, 8g protein.

Steph Wheler
www.nutrishus.com

America's Plate

On June 2, 2011 the USDA introduced MyPlate to replace the former MyPyramid as a reference for healthy eating in America (a concept similar to Canada's Food Guide). I have used a similar plate method with clients as we focus on emphasizing vegetables and fruit and using portion control for protein and starch/grain choices.

The USDA is now using 5 food groups: Grains Group, Vegetable Group, Fruit Group, Dairy Group, and Protein Foods Group. It may confuse some people since protein is found in more than just your typical meat and alternative choices. I also often remind clients to count an item such as potatoes as their starch, so that they still choose to have more vegetables with their meal. It will be interesting to see the feedback they receive since it seems like a very basic guide, although perhaps that is what is needed to deal with the growing obesity epidemic.

What do you think?

Steph Wheler www.nutrishus.com

Treating Yourself to the Movies

We went out to a show last night, and no matter how often I go, I am always surprised that almost everyone has popcorn, and/or a drink, and/or other candy. I know we see it as a treat, so again as I always say: MODERATION, VARIETY, and BALANCE. If this is an occasional thing for you it can likely fit into your eating pattern. The thing that concerns me is that people may be choosing the popcorn as a 'healthy' option.

I love popcorn, but the way I love it is at home from my airpopper with a little dash (like 1 tsp) of melted margarine. In this situation, it can be considered a healthy snack - Canada's Food Guide counts 2 cups of plain popcorn as a whole grain choice! It's when we go out and have it covered in fat and salt that the nutritional value goes way down.

I found a great video from ctv from Feb. 2011 with some research results on 3 different theartre's popcorn. They show the calories, fat, and sodium for a size large with and without topping. In comparison, that 2 cups of airpopped popcorn at home has about 62 Calories, 0.7g of fat, and 1mg sodium (caloriecount.about.com). Again, I'm not saying you can never have it, but not too often, or get the small, or share with your partner. When we sit in front of the big screen our attention is on the movie, not how much we're eating, so help yourself out with portion control by getting a smaller size!

Steph Wheler
www.nutrishus.com

Carbohydrate Loading

Are you running in the SK Marathon this Sunday in Saskatoon? Whether it is your first 10km, half marathon, or full marathon - or even if you are an experienced runner - what you eat and drink will impact your run.

With only a few days before the race hopefully you have already tried eating and drinking during your training runs so you know what you can tolerate. Many people are familiar with the term carbohydrate loading, although what it actually means for the athlete has changed in recent years. Athletes used to deprive themselves of carbohydrates while training hard and then switch to high carbohydrate to store glycogen for the race. This was physically hard on athletes and didn't make for great training leading up to race day.

Today, carbohydrate loading means tapering your training the week before the race and keeping your carbohydrate intake the same as when you were training more intensely. This means that you will be taking in more carbohydrates because you won't be burning as many. This also means that you can continue to eat meals and snacks with whole grains, vegetables, fruits, and low fat dairy to get the carbohydrate you need. During this taper week and carbohydrate loading phase you may see your weight increase by 1-2 kg - this is because you store water with glycogen, so this is a good thing and will help fuel you through your upcoming race.

Take advantage of the few days you have left - don't count on one massive pasta supper the night before. You can plan to eat a normal size supper and perhaps a bedtime snack (if this is what you have practiced during training) along with breakfast (again what you have practiced) on race morning.

Steph Wheler
www.nutrishus.com

Moms Deserve the Best

This Mother’s Day why not show your mom how special she is with a healthy and tasty breakfast! Whether you serve her breakfast in bed or gather the family around the kitchen table, your mom is sure to welcome a break from cooking. You don’t have to be a master chef; you just need to plan ahead so you have the ingredients you need.

Eating breakfast is part of a healthy diet and gives your body the energy it needs to get started after a night of rest. A healthy breakfast includes at least three of the four food groups (Vegetables and Fruit, Grain Products, Milk and Alternatives, Meat and Alternatives). To get the most nutritional value, choose:

• Whole-grain carbohydrates (like breads, cereals, and waffles).
• Lean protein or low- or non-fat dairy (like eggs, yogurt, cheese, milk, and tofu).
• Healthy fats (nuts, seeds, flaxseed, and healthy oils).
• Fruit, 100% fruit juice, and/or vegetables.

Make your mom’s day special by changing things up from her usual cereal or toast. Try a new recipe or add variety and visual appeal with different colours and textures. Choose your menu ahead of time so you know when to get up and start preparing.

Mother's Day Breakfast Ideas

Here are some suggestions for a simple, yet impressive, Mother's Day breakfast:

• Yogurt parfait: Layer low-fat yogurt, granola, and mixed berries in a tall, clear glass.
• Whole-grain waffles (homemade or frozen) topped with sliced bananas, toasted pecans, and warm maple syrup.
• Mango smoothie: Toss a cut-up mango, low-fat yogurt, mango or orange juice, and a handful of ice into a blender. Serve with whole-wheat toast spread with almond butter.
• Breakfast burrito: Stir-fry cut-up vegetables, like onions, zucchini, and red peppers, until tender. Add beaten eggs (or egg substitute) and stir until cooked. Top with shredded cheese and wrap in a whole-wheat tortilla. Serve a fruit salsa on the side.
• Bagels and cream cheese: Top a fresh whole-grain bagel with low-fat cream cheese, sliced salmon, sliced tomatoes, chopped red onion, and a few capers. Serve with half a pink grapefruit or fresh-squeezed grapefruit juice.
• Berry ricotta toast: Toast two slices of whole-wheat bread. Top with part-skim ricotta cheese and fresh berries.
• Fruity French toast: Make French toast special by adding cinnamon to the batter. Top with a dollop of vanilla yogurt, sliced fresh fruit, and a drizzle of maple syrup.
• Egg "Mock" Muffin. Toast a whole-wheat English muffin. Cook one egg and place it on the muffin. Then top with prepared turkey bacon or Canadian bacon and a slice of cheese for a faster than fast-food breakfast.
• Apple pancakes: Add a cup of chunky applesauce and a teaspoon of cinnamon to your favorite pancake batter. Top cooked pancakes with apple butter or maple syrup and toasted walnuts.
• Heart eggs: Using a heart-shaped cookie cutter, cut out the center of a slice of whole- grain bread. Spray both sides of bread with cooking spray and place in saute pan over medium heat. Crack an egg into the center hole, cover the pan, and cook until done as desired. Serve mom one or two heart eggs with a fruit garnish.
• Cottage cheese crunch: Start with a clear glass bowl. Layer sliced fruit, such as peaches and bananas. Then add a layer of low-fat cottage cheese, and top it off with mom's favorite whole-grain cereal.
• Cranberry nut oatmeal: Make instant oatmeal according to package directions. Top with dried cranberries and toasted nuts for a delicious, cholesterol-lowering breakfast.

Adapted from Kathleen Zelman, MPH, RD, WebMD, 2007.

Steph Wheler

www.nutrishus.com

Chocolate Chip Oatmeal Muffins

I tried this recipe from Dietitians of Canada's Simple Great Food awhile ago, and wanted to share it with you. I enjoyed the muffins best warm from the oven!

1 1/2 c whole wheat flour
1/2 c quick-cooking rolled oats
1/4 c ground flaxseed
1/4 c granulated sugar
2 tsp baking powder
1/2 t baking soda
1/2 t salt (I just used a dash)
1 egg
1 c milk
1/4 c vegetable oil
1/4 c liquid honey
1/2 c semi-sweet chocolate chips or dried fruit
1/2 c chopped nuts (optional)

Preheat oven to 400F (200C) and line a 12-cup muffin pan with paper cups (or lightly grease).

1. In a large bowl, combine flour, oats, flaxseed, sugar, baking powder, baking soda, and salt.
2. In a small bowl, whisk together egg, milk, oil, and honey. Stir into flour mixture until just combined. Fold in chocolate chips and nuts (if using).
3. Divide batter evenly among prepared muffin cups.
4. Bake in preheated oven for 15-20 minutes or until tops are firm to the touch and a tester inserted in the center of a muffin comes out clean. Let cool for 10 minutes then remove to a wire rack to cool completely.

*If you choose to use dried fruit instead of chocolate chips, you will add nutrition and fibre to your muffins.

Per servings: 210 Calories, 8.7g fat, 3.3g fibre, 4.6g protein; high in magnesium

Steph Wheler
www.nutrishus.com

Curried Lentils

I felt like trying something new last night - so based on what was in the house I looked for a recipe for curried lentils. I used one from cooks.com:

CURRIED LENTILS
Read more about it at www.cooks.com/rec/view/0,162,140178-252193,00.html Content Copyright © 2011 Cooks.com - All rights reserved. 1 cup lentils 3 cups broth or water 2 large onions, finely chopped, divided salt to taste 1 tablespoon oil 1 clove garlic, minced 1 teaspoon curry powder Combine ingredients, simmer 40 minutes

I did simmer for longer - until the lentils softened up. I added it to a skillet with lightly sauteed bell peppers and simmered to remove more of the liquid, then served it over rice. It was a decent meal, but didn't have as much flavour as I had hoped for - so I will continue to look for new curried lentil recipes.

Steph Wheler
www.nutrishus.com

Book Review: In Defense of Food

"Eat food. Not too much. Mostly plants."

I have had Michael Pollan's In Defense of Food on my shelf waiting to be read, so I finally got to it. It is actually quite a quick read and offers some interesting insights. As a journalist and writer I am still not sure of his expertise in the food arena, but he eats food and wanted to express his opinion.

He brings up the point that nutrition science is always changing - but says this is a flaw because advice over the years often changes when we realize something may not be as healthy as we originally thought (or may be less healthy than we originally thought). This is how science works though, we live in a society/culture of advancement and yes, things will continue to change as new evidence arises and as new products hit the market. We need to change with the times - for example, obesity has become more prevalent than before, so we must change our ways of eating to deal with this new issue.

I think he has some great comments about our Western diet - which contains lots of processed foods, lots of added fat and sugar, yet lacks vegetables, fruits, and whole grains. His idea of nutritionism and the fact that we eat food not nutrients makes sense to me - "people don't eat nutrients; they eat foods, and foods can behave very differently from the nutrients they contain." We also don't eat just one food at a time, so that complicates things further. He points out the prevalence of chronic disease in the Western culture versus other cultures and also states that it may not be what we are eating (fat, sugar, processed foods, etc.) but what we aren't eating (fruits, vegetables, etc.) that is to blame.

I am not sure how he thinks he can lump food science, advertising, journalism, and dietetics under the title "nutritionist". Yes, the food industry wants you to spend money and advertisers will market the latest craze - and they will keep doing this so that you are always trying the newest things - they don't want you to succeed. Dietitians want to teach you to eat healthy so that you can eat healthy for life - it's not a fad and they aren't selling a product.

It was interesting to read that over time Americans spend less percentage of their income on food, spend less time preparing food, and also spend less time enjoying food. Michael goes on to provide advice such as:
- don't eat anything your great grandmother wouldn't recognize as food
- avoid food products that make health claims
- get out of the supermarkets whenever possible...

Some of the advice is right on target such as eating meals at the kitchen table, listening to your hunger and fullness cues, and eating smaller portions. Some of the advice isn't as strong, but I think the basic message is there - get back to the simple, whole foods. If nothing else, it was an interesting book to read.

Steph Wheler
www.nutrishus.com

Cooking with Couscous

Couscous (pronounced "koos-koos") is a staple grain that comes from North Africa. It is made of granules of semolina (the by-product of milled flour) from durum wheat. Often used as an alternative to rice it is more closely related to pasta made from semolina. Couscous is simple to prepare, can be seasoned or left plain, and can be used in a variety of dishes. The word couscous can refer to the grain as stated above, but it can also refer to a prepared dish made from hard wheat or other grains such as barley, millet, sorghum, rice, or maize.



RECIPE:

Minted Couscous Salad (President’s Choice Whole Wheat Couscous)

1 1/4 c (300 mL) chicken stock

1 c (250 mL) PC Whole Wheat Couscous

1 sweet red pepper, chopped

1/2 English cucumber, diced (skin on)

1 can (19 oz/540 mL) red kidney beans, rinsed and drained

2 green onions, thinly sliced

1/2 c (125 mL) PC Fat Free California Light Dressing

1/4 c (50 mL) coarsely chopped fresh mint

salt and freshly ground black pepper

In saucepan, bring chicken stock to a boil. Remove from heat. Stir in couscous. Cover and let stand 5 minutes. Fluff with a fork. Transfer to large bowl. Cool to room temperature (about 10 minutes).

Stir in red pepper, cucumber, beans, and green onions until combined. Add dressing and mint; toss to coat. Season to taste with salt and pepper. Serve garnished with mint sprig, if desired.

Makes 6 servings.

Steph Wheler

www.nutrishus.com

Menu Planning

It's been awhile since I posted, I apologize, school has been very busy. I spent the last three weeks in a long term care facility learning about their food service and administration. I had a chance to review the menu and even survey some Elders for suggestions to change it. I think there are times when we all need to take a look at our menus. You might not have a written menu, but it is possible that you have a few meals you tend to rotate through the line-up.

When planning your menu, try to add variety, it not only makes eating exciting, but also helps ensure you get all the nutrients you need for your health. A good place to start is to look at Canada's Food Guide. You can use the recommended servings as a guideline, but it is good to see the proportions. Aim to have half of your plate full of vegetables, a quarter with a grain (preferably whole grain), and a quarter with a protein source (preferably low fat). This is a good idea for planning your lunches and suppers. You can complete that meal with a glass of milk and a piece of fruit. The idea is to get more vegetables, usually our plates are full of the grains and proteins!

Steph Wheler
www.nutrishus.com