Wish List

I have heard it many times before - I wish I had the energy to go to the gym like you do, I wish I had the energy to cook meals for my family, etc, etc.......
What people often fail to realize is that the energy often comes from those exact behaviours!  When you work out you feel energized and can enjoy other activities that fill your time.  When you eat healthy, eat out less, and choose convenience items less, you feel better because you're giving your body more of what it needs and less of what it doesn't (fat, sugar, salt).  Stop wishing and start doing - prioritize your health, schedule it into your day if needed!

Heading into the holidays, I often look at how we have conditioned ourselves - we go to a party and the party is about food and drinks.  Let's redefine that party - play games, get active with your group, enjoy a few items, but don't let that be the focus.  It takes time to change habits and adults are often very set in their ways, but do it for your health and the health of others.  We used to build snow forts, play hockey on the street, go skiing etc., but too often people eat, drink, go on the computer/ipad/smart phone and remain inactive.  Set a good example for the younger generation in your life and perhaps create a healthy holiday tradition that they will carry forward.

I will be having a very active holiday season, low intensity, but I'm planning on covering a lot of ground - we're going on a vacation and going to do lots of site seeing.  It makes it easy for me to avoid holiday temptations this year, but you can go out and enjoy the sites wherever you spend your holidays.  Have a photo contest and see who captures winter the best, enjoy the free skating at the Cameco Meewasin Skating Rink, grab a crazy carpet and hit the nearest hill - let your inner child shine through and change how you've come to define the holidays.

Since it's Q's Day - I'd like to know:

How do you stay energized through the busy holiday season?

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

Host With The Most (Healthy Food!)

Holiday party season is upon us.  Whether you're spending time with family, friends, or co-workers, there is sure to be an abundance of food and drinks.  The holiday season should be a time of happiness and celebration of a great 2012, but it doesn't have to be all about food.

Remember to enjoy the social aspects, get outdoors and enjoy the snow (we do have a lot of it now!) - go skiing, boarding, snow shoeing, sledding, skating, etc.  You can also encourage others in their health goals by giving cookbooks, workout DVDs or exercise equipment as a gift. 

Don't stress about the food temptations, instead have a plan and consider what you do all year as important.  You may want to limit your holiday indulgences to a few items or a few parties rather than overdoing it over the next month or so. 

If you're hosting you can offer healthier options to your guests (vegetables with dip, fruit skewers, shrimp with cocktail sauce, chicken skewers, low fat cheese, etc.).  You can also avoid tempting yourself by waiting to purchase the food for your party (I know you're trying to be organized, but if you start nibbling because it's in the house then don't bring it into the house!).  Wait to put snacks out until your guests arrive and then send care packages home with them so you aren't left with all the tempting leftovers.  This year I'm taking part in a cookie exchange and am looking forward to sharing mine with family and friends so I don't end up eating them all!

If you're attending a party, be prepared for a "food pushing" host and politely point out how amazing the food is.  Pace yourself and eat slowly, enjoy a glass of water between alcoholic beverages, and move away from the buffet table.  I read somewhere to "never eat on two feet" - take what you want to sample or share and then move away or you may end up overdoing it and noticing too late.  Arrive at the party with a plan (there's no reason to wait until January 1 for that healthy New Year's Resolution - start now). 

Take time during the day and busy shopping/errand running to enjoy a balanced breakfast so that you don't leave home hungry.  Carry a water bottle with you on your outings so that you don't get dehydrated - we sometimes confuse hunger and thirst and get so busy this time of year that we may forget that H2O!  Include a variety of vegetables and fruits with lean proteins early in your day if you're uncertain that they'll be available at the party you're attending.  Getting healthy foods into you can also help keep YOU healthy this holiday season - taking care of yourself also means getting adequate sleep!

Since it's Q's Day, I would like to know:

How do you stay healthy throughout the holiday season?

Cheers!
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

Gadgets to Gather or Go?

Last year for Christmas I was treated to a Kitchenaid mixer - a great gift from my man and something I likely wouldn't have purchased for myself. 

I work with food, I love cooking, and I enjoy eating food.  So with Christmas in mind I'm starting to think of little gadgets I could ask for to help me complete or round out my kitchen.  I received lots of different items at my bridal shower in January, so I'm struggling to think of what I might be missing.  I think we even made my sister-in-law guess what the gadgets were for at her bridal shower!

It's the fine line between having items you may only ever use once and discovering that one piece that makes prepping that much easier and you wonder how you ever got by without it. 

From garlic peelers, banana guards, ramekins, food scales, pepper mills, food processors, and coffee presses to ninjabread men, there are so many items that can end up in your cupboards or collecting dust.  For fun gifts, I like items from Fred & friends because they can be practical as well as unique (ie ice cube trays and toothpick holders). 

According to TLC's Top 10 Must-have Cooking Tools, I am set.  They list:

• strainer
• wooden spoons
• thermometer
• peeler
• whisk
• kitchen shears
• measuring cups and spoons
• mixing bowls
• cast iron skillets and pans
• knives

So today, since it's Q's Day, I am asking:

What tool/gadget is a must-have in your kitchen?

Feel free to comment on an item you don't even know the purpose of or an item you know you could live without.

We use knives, cutting boards, and wooden spoons on an almost daily basis, but I probably don't need the citrus peeler that sits in my drawer.

Happy cooking!

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

Let's Get Comfortable

Whether you're dealing with a cold/flu, studying for mid-terms/finals or trying to stay warm, we often think of comfort foods.  Some comfort foods are reasonably healthy, but others may be high in Calories, sugar, fat, and/or salt.  Remembering to think 'big picture' we know that all foods can fit.  However, if you are home sick in bed or trying to cram all night, you still want to have energy and give your body the nutrients it needs to function at it's best. 

Think hearty chili or soup made with lean meat, beans, lentils, vegetables (potatoes, carrots, squash, peas, zucchini, tomatoes...) or amp up your mac and cheese with tuna and broccoli (for example).  Protein keeps us satisfied for longer and most of us aren't getting the recommended number of vegetable servings each day.  I will continue to say it, but yes "healthy food tastes great".  You may have to learn to use different herbs, spices, oils, and ingredients, but there are many ways to provide that warm, satisfied feeling without pulling out the ramen noodle soup, potato chips, or store bought cookies.

We have a sunny day today and our snow has almost melted, however we still know that winter is here.  With that in mind, today I'm asking:

What is your go-to comfort food?

I really enjoy soups this time of year.  This past Sunday I tried the recipe below - Beaker's Vegetable Barley Soup.  It used ingredients I already had in the house which I think counts as comfort food because then I didn't have to face winter layers and chilly winds.

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

Ingredients:

2 quarts vegetable broth 1 cup uncooked barley 2 large carrots, chopped 2 stalks celery, chopped 1 (14.5 ounce) can diced tomatoes with juice 1 zucchini, chopped 1 (15 ounce) can garbanzo beans, drained 1 onion, chopped

3 bay leaves 1 teaspoon garlic powder 1 teaspoon white sugar 1 teaspoon salt 1/2 teaspoon ground black pepper 1 teaspoon dried parsley 1 teaspoon curry powder 1 teaspoon paprika 1 teaspoon Worcestershire sauce

Directions:

1.

Pour the vegetable broth into a large pot. Add the barley, carrots, celery, tomatoes, zucchini, garbanzo beans, onion, and bay leaves. Season with garlic powder, sugar, salt, pepper, parsley, curry powder, paprika, and Worcestershire sauce. Bring to a boil, then cover and simmer over medium-low heat for 90 minutes (I cooked it in the slow cooker on low for about 7-8 hours). The soup will be very thick. You may adjust by adding more broth or less barley if desired. Remove bay leaves before serving.

So Many Reasons...

I wanted to share a recent news release from Dietitians of Canada regarding the OMA's call to action for food taxes, different labelling, etc.  Remember, as a parent you are a role model and there is not just one factor causing today's obesity issues, there are so many reasons....

Dietitians agree that action is needed now to support more children to have a healthy weight

Toronto, ON – October 24, 2012.  Dietitians of Canada, the professional association representing dietitians from coast to coast calls for policies and programs that make healthy foods more accessible to children where they live, learn and play. “We all need to eat healthy food to achieve and maintain good health, including a healthy body weight,” says Janice Macdonald, Director of Communications. “We want children to enjoy healthy food most of the time,” she adds. The Association is responding to the recent call for action by the Ontario Medical Association, for aggressive new measures, including taxes on junk food, restricting marketing of fatty and sugary foods to children and policies that would dictate changes in food labelling.

There is no one way to make healthy eating the norm. School nutrition policies make a difference by limiting the availability of low nutrient foods and those high in fat, sugar and salt while kids are at school. Expanding nutrition policies to include recreation centres and children’s sports events furthers the impact. Dietitians have called for stricter controls on the advertising of unhealthy foods and beverages to children. The current system of self-regulation, although a step in the right direction, does not go far enough. This system needs to apply consistent, science-based standards to determine what and how food and beverages are advertised. The Dietitians of Canada position on advertising of food to children and its views on other food and nutrition issues, are available at www.dietitians.ca under ‘Dietitians Views’.

Parents are powerful role models and dietitians encourage parents and caregivers to get the whole family involved in meal planning, shopping and cooking. Eating together as a family as often as possible can result in healthier food choices and eating habits. For resources, tips and recipes to make the job of parents a little easier, visit ‘Your Health’ at www.dietitians.ca To find a dietitian, visit www.dietitians.ca/find

Dietitians of Canada (DC) is the national professional association for dietitians, representing more than 6000 members at the local, provincial and national levels.

For trusted information on nutrition and healthy eating, visit the Dietitians of Canada website at www.dietitians.ca

Additional Information:

Media Contacts:

Janice Macdonald
Director, Communications
250 590 2429
Janice.macdonald@dietitians.ca

or

Pat Vanderkooy
Public Affairs Manager
519-823-7725
pat.vanderkooy@dietitians.ca

Students Get Moving

The Ministry of Parks, Culture and Sport has proclaimed October 14 - 20, 2012 as 'School Sport Week' in Saskatchewan. 

Objective:
Increase the public’s awareness of the values of interscholastic athletic programs.  Schools are encouraged to set aside time during the week to acknowledge the Coaches, Officials, Student Athletes and Fans who contribute to the success of High School Sport in their community. An important aspect is to also recognize that High School Sport is an extension of the classroom and provides an opportunity for the education of leadership, teamwork, healthy lifestyles, motor skills, sportsmanship, ethics, and integrity.

History:
National High School Activities Week was initiated in 1980 by the National Federation of State High School Associations (NFHS) as a means to promote the value of interscholastic activities. School Sport Canada has encouraged its provincial organizations to make schools across the country aware of the initiative. The NFHS highlights each day of School Sport Week as a means to promote the benefits of high school sport and recognize the many individuals involved in what some have come to call “The Other Half of Education”. The Government of Saskatchewan has proclaimed October 14 – 20 as School Sport Week in Saskatchewan.

Key Messages:

• Extra-curricular activities are inherently educational.
• Extra-curricular activities support the academic mission of schools.
• Extra-curricular activities foster success in later life.
• Participation in high school sport is a valuable part of the overall high school experience.
• Participation in high school sport has promoted higher grades and better attendance.
• Participation in extra-curricular programs yields positive results after high school.
• Extra-curricular activities teach lessons that lead to better citizens.

WEDNESDAY OCTOBER 17: COACHES and OFFICIALS RECOGNITION DAY
FRIDAY OCTOBER 14: SCHOOL TEAM RECOGNITION DAY
SATURDAY OCTOBER 20: SHSAA REGIONAL SOCCER CHAMPIONSHIPS

Throughout October and November I am traveling around Saskatchewan to provide sport nutrition education to grade 6-12 students and athletes. 

Since it's q's day, I want to know:
How has your participation in sports and extra-curricular activities enhanced your life?

Have a great week and get moving!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com