cancer prevention – Fit Communications

What’s Your Health IQ?

April 26, 2021

You may not a be health expert, but you do have some idea about what “healthy” is, right? Or do you? Health information can be tricky – there are so many conflicting opinions, new information shared, “diets” or ways of eating, recommendations from government and other professionals or experts. How do you know what is right and what is just smoke? This True or False Quiz will have you answer some basic questions about health. Not trends or specific personalized recommendations but general things about health that everyone should know.

1) Vegans tend to be deficient in protein and iron as they do not consume any animal products.
2) Carbs, like rice and potatoes, make you fat.
3) Everyone should take a multivitamin.
4) Eating potatoes are healthy – regardless of how they are cooked.
5) Stress can stop you from losing weight.
6) Red wine is healthy.
7) Hormones are only important as they relate to women and menopause.
8) Adults need 6 hours of sleep per night to be healthy.
9) Sugar is sugar. It is all the same.
10) Meditation is a complicated practice that requires a minimum of 60 minutes per day to be effective as a way to reduce stress.
11) If you have been overweight and sedentary your whole life, getting healthy now will not improve your longevity.
12) Drinking water and staying hydrated is only good for your skin and weight loss.

Here are the answers!

1) FALSE: Although arguable more difficult or inconvenient for those following a vegan diet, vegans have to be vigilant in ensuring they choose foods rich in iron and protein such as dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. The key is to ensure there is some present at every meal and snack.

2) FALSE: This has been an ongoing misconception for years. Carbohydrates are actually one of the three main building blocks (macronutrients) that make up all food. Protein and fat are the other two. These macronutrients are essential for the body to function. What is important when you are choosing carbohydrates is what nutrients they have in them – to ensure they are providing the most benefit to yours body.

3) TRUE and FALSE – This one is tricky. It mostly depends on what your diet is like. If you are able to get all of the necessary vitamins and minerals your body needs through food, then you probably don’t need one. However, most people tend not to be as “perfect” in their food intake – let alone have the time to cook all of that food – necessary to check off all of the vitamins and minerals on a daily checklist.

4) FALSE: This one should be easy to answer. HOW food is cooked or prepared is just as important as the type of food you eat. For example, with potatoes, a baked potato (without all of the “fixins” like butter, sour cream, bacon) is much healthier than French fries which are deep-fried and full of saturated fat and sodium.

5) TRUE: Stress can lead to unhealthy stressed induced behaviors such as overeating, exercising less, emotional eating and sleeping less. When our bodies are in chronic stress response, meaning we are stressed about 70% of the time, our cortisol levels are in a constant heightened state. When this happens, are cells are inflamed leading to chronic inflammation. Our body holds onto things, like fat cells, when we are chronically stressed and chronically inflamed. This makes it next to impossible to lose weight when we are chronically stressed out.

6) TRUE: YES! (thank goodness given the past year!) Research suggests that drinking an occasional glass of red wine is good for you. It provides antioxidants, may promote longevity, and can help protect against heart disease and harmful inflammation, among other benefits. Just remember though that this is limited to red wine (not all alcohol) and a glass of wine (5 oz) – not half or full bottle – per day!

7) FALSE: Hormones are so much more that something teenagers are full of and menopausal women wish didn’t exist (ha ha!). Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues and organs to help them do their work. They affect growth and development, metabolism, sexual function and mood. When they are out of balance, they can lead to weak bones, diabetes, weight gain and a list of other problems.

8) FALSE: Sleep is SO important to be healthy. It is recommended that adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night.

9) FALSE: The biggest different between sugars are “natural sugar” – those found in foods such as fruits and veggies and “added sugar” – those that are added to a food during the manufacturing or cooking process. Natural sugars have fewer calories and less sodium with a higher water and nutrient content than added sugars. Added sugar on the other hand, does not contain protein or fiber, which causes your body to digest them even faster and spike your blood glucose levels which are linked to major health issues.

10) FALSE: A huge stress reducer, meditation is often misunderstood. Meditating doesn’t mean you have to be a hippie or a yogi or a zen master! In fact, the process of meditating is straightforward and easy: simply sit and practice. You can do it anywhere and it can be as quick as 5 minutes. There are many apps such as ‘Calm’ and videos on YouTube that can help you get started. You will be glad you did!

11) FALSE: Don’t let your past define you. It is never too late to make a change to be healthy. Anytime is the best time to make YOU a priority and put your health at the forefront. Be brave. Ask for help. You got this!

12) FALSE: Although drinking plenty of water can help improve skin appearance and weight loss, it does so much more than that. Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work. It is essential to the healthy function of every system in your body, including your heart, brain, and muscles.

So? How did you do? If you got all answers correct – amazing! You are well aware of what your body needs for optimum health. If you didn’t get all correct but got most – good job! Keep educating yourself on what you can do to take your health to the next level. If you didn’t answer any correctly or just a few – don’t worry!! The fact that you took this quiz is evidence that you are aware of your own health – which is better than most people. Now you just need to learn more and perhaps get some additional help to get you where you want to go.

No matter where you scored on this quiz, remember no one is perfect. Everyone is at a different stage in their health journey. Congratulations on taking steps like doing this quiz, reading our blog and newsletter and choosing YOU!

If you ever need some more personalized, detailed assistance in your nutrition and healthy lifestyle, contact Andrea at Best You Nutrition.

Losing Weight After 50

June 26, 2019

It may seem like as you get older, losing weight gets increasingly difficult. It’s easy to blame our age or slower metabolisms as to why we aren’t looking or feeling as good as we want. Well unfortunately this is no longer a good excuse. Even though your metabolism may have slowed down, your weight gain is mostly due to being less active and having muscle loss. Fortunately, these are two things we can do something about.

Do we have the time and energy to work out as much as we did when we were in our 20s? Ummm no. Those were the days when we didn’t have kids, weren’t in the thick of our careers and had much more free time.

But now that we are in our 40s and 50s, we have to make our health a priority. We have to carve out time and pay attention. We have to set goals and get to work.

Here are a few things to do to help you be successful in achieving your fitness or weight loss goals:

Set more than one goal. Don’t just set a goal based on the scale. Set goals to include a fitness component (example: jogging non-stop for 20 minutes) anda nutrition component (example: drinking 6 cups of water a day). Setting a variety of goals will help you feel more frequent success and positivity and help to keep you staying on track.
Talk to the professionals. First of all, consult your doctor to ensure you are healthy enough to start an exercise program or if you have any specific issues that need to be considered such as IBS, Diabetes, or injuries (current or past). Make sure you are honest with all professionals you consult about your issues as this will ensure you are safe and programs are tailored to you. Some people you may want to consider hiring either for a one time or multiple sessions include personal trainers and dieticians/nutritionists. Let’s face it, if we were experts in these areas we wouldn’t be needing to get some help here. These pros can make the process much more enjoyable and increase your likelihood of success.
Get moving – more often. Seems pretty basic but it’s a big move. Take the stairs, walk around on your coffee break, plan a coffee walk with a friend rather than sitting and sipping. These will all help to increase your metabolism.
Workout. A few things about working out:
a. Do something fun – whether it’s a dance class or swimming, find something that you enjoy doing – it will make all the difference.
b. Buddy Up – whether it’s a friend or family member you meet for your workouts or a group fitness class, getting your sweat on with others makes you more likely to stick with it as you are accountable to others.
c. Add weight lifting to your routine. This is especially important as we get older. Not only does this help with maintaining muscle to aid in keeping our weight gain at bay, it also helps with balance.
Nutrition is so important! This is probably going to make the biggest impact on your weight loss. A few things (other than talking with a certified dietician/nutritionist) to consider:
a. Be mindful about what you are eating, how much and when. It’s easy to scarf down an entire bag of chips subconsciously while watching Netflix!
b. Increase your protein intake. Getting enough high-quality protein in your diet is not only important for weight loss but also critical for stopping or reversing age-related muscle loss. Some examples include lean meats, protein shakes, beans and legumes.
c. Drink lots of water – try to have this be your more frequent drink of choice!
d. Eat whole, nutrient dense foods – vegetables, fruits, nuts, seeds, poultry, fish, legumes, and whole grains, are packed with nutrients essential for maintaining a healthy body weight, such as fiber, protein, and healthy fats.
e. Cook more at home and eat out less. Know what you’re eating. Eating out often usually means eating high fat, sugar and salt and highly processed foods. This will likely save you money too!
Sleep! Not getting enough quality sleep may harm your weight loss efforts. Many studies have shown that not getting enough sleep increases the likelihood of obesity and may hinder weight loss efforts.
Finally, be patient. Just because you start on a path to a better, fitter, healthier you, doesn’t mean it is going to happen quickly. It takes time. But it WILL happen. Just be patient.

Just because you haven’t made yourself a priority in the past, doesn’t mean it has to stay this way. You are worth the effort.

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Baru Rubs & Sauces

April 26, 2018

With Barbeque Season officially here, the timing could not have been better to try what is now my new favourite seasonings! I had been so bored with my regular “go-to” menu and was looking for something to “spice things up” without going completely off what I know how to cook.

Here’s where Baru Rubs and Sauces steps in! Baru is a Vancouver-based company started three years ago by two BFFs – Zeta Newis and Nina Lafleur – as a spin off of the successful Kitsilano restaurant – Baru Latino. Part of what makes their products so unique is that they are a small batch, handmade producer based out of an award winning restaurant. Who wouldn’t want to bring this deliciousness home for their own daily consumption?

I think I may personally love the business for the fact that the co-owners are women, BFFs, foodies and Canadian. Nina Lafleur attributes their success to their belief in “fresh, healthy, tasty ingredients and a commitment to our customers”

The friends’ love for food and cooking is evident in their products. They want to make healthy, fresh and delicious food for friends and family. This is something I completely relate to. “Food is family, friends, and community. It is something that unites us all. With our products, you are able to sample foods which are inspired from different areas of the world, take them home and try new things.”

Having tried all of the rubs and hot sauces, I have to say that they are as unique and diverse as my own family. Their “Hot’R Sauce – Even Hotter” is, by far, my husband’s favourite he’s ever tried. Having spent 6 years in the Caribbean, the flavour takes him back. He LOVES hot sauces – but this one isn’t just hot, it’s packed with flavour. He said “it’s the habenero…I can taste it in the sauce”. When I asked him more about what he thought, he said “it’s all gone. We NEED to get more!” For this discerning hot sauce fan, this is the greatest compliment.

Now for the rubs… I have a mixed crew of test subjects and palets … I like spice and flavour, my husband likes HOT and flavour and my daughters like flavour packed spices without the HOT. The girls favourite was the Chimichurri Rub. I marinated chicken in the recommended mix of (olive oil) and rub before cooking. They actually fought over the last piece and asked to have it for lunch! Success!

I love the fact that these rubs are packed with flavour, not just sauce or salt. I also love that they give suggestions to how to use them – I didn’t even think of using it as a marinade! Baru hit the nail on the head with their focus on putting ethnicity and global tastes into a product. It goes outside my own personal usual “go-to’s” – which I love! I can’t wait to try these rubs on fish! And steak is a “no-brainer”.

Currently their products are only sold in retail stores in BC but they are wanting to expand outside of the province. Luckily for me, five of their products (including the coveted Hot’R Sauce!) are available online and can be shipped anywhere in the world. Currently their offering free shipping in Canada for orders over $30. Yippee!

I’m happy that I was able to try Baru’s products – not only to have a future Father’s Day gift idea, but also to help me break out of my usual fare of seasoning-free kid cooking to a kid and adult-approved cooking environment!

If you are interested learning more about or trying the Baru Rubs & Sauces yourself this BBQ season (or anytime really!), please visit their website: https://www.barurubsandsauces.com.

This Not That – For Kids

February 13, 2018

I’m a working Mom of three kids. I know first hand how hard it is to always make the healthiest choices for our kids. Life is busy. Between work, school, activities, driving, cooking, cleaning and volunteering, there needs to be about 5 more hours each day to fit it all in.

The choice of foods we make for our children not only affect their health now, but also for their future. Their little bodies are in a constant state of building and their future health depends on what we put in those bodies while growing. Providing good nutrition is also the way to set them on a path of healthy eating for their adulthood. We know that kids learn their eating habits and views about food from their homes. Let’s teach our kids to not only enjoy nutritious food, but also to view food as fuel that can help make them make their bodies do great things.

All this said, I know how hard it is to raise a healthy eater. Every kid loves French fries, pizza, candy and ice cream. I admit that my kids eat these things too! However, when they do have them, it’s infrequently and a treat – not a regular occurrence. I’d like to share a few ways you can make simple changes to provide better (not perfect) nutrition for your kids. It’s basically about swapping one thing for another.

FOOD	BETTER	BEST
White Bread	Rye Bread	Whole Grain Bread
McDonald’s (Fast Food)	A&W (no antibiotics)	Freshii, Jugo Juice
White Pasta	“Smart” Pasta (tastes exactly like white but added veggies or fibre	Whole Grain Pasta
No veggies	1 – At least once per day of any vegetable – their favourite 2 – Serve veggies with dip 3 – Cooked with butter and honey (my secret weapon)	A variety of vegetables with lots of different colours – maximize nutrition intake.
Margarine	Butter	Ghee
Store Bought: Cookies, Cakes, Granola Bars,	Store Bought but “all natural ingredients/no artificial ingredients or preservatives”	Homemade or other healthy snacks – fruit, vegetables…
Pop or Fruit “drinks”, Slurpees (all packed with sugar and without nutrients)	Real Fruit Juice	½ water, ½ juice OR Water
Gatorade/Powerade/ Sport Drinks	Chocolate Milk	Water
Processed Chicken Fingers or Nuggets or Fish Sticks	Homemade Chicken fingers or Fish Sticks – Baked	Grilled or Baked Boneless Skinless Chicken or Fish
French Fries – Deep Fried	½ size Fries and salad/veggies or fruit, mashed potatoes	Baked potato, sweet potato
White Rice	Basmati or Jasmine Rice	Brown Rice, Quinoa
Candy, Chocolate Bars	Snack Size/Halloween Size	Fruit
Potato Chips	Veggie Chips, Baked Chips, Pretzels, Popcorn	Nuts, Fruit, Raw Veggies
Waffles, Pop Tarts, High Sugar Cereal (all processed)	Homemade pancakes, waffles, oatmeal, whole grain cereal, whole grain toast	Add fruit and protein… Eggs, peanut butter, orange juice, yogurt, bowl of berries

To summarize, stay away from processed foods, deep fried foods, sugar (except that naturally found in fruit), white starches/carbs. There is always a substitute. Don’t worry if you’re entire menu is currently on the “stay away from” list. The good news is that you can only improve from here. Start today with things you think will work for your kids and then slowly incorporate more.

If you found this information useful, have a look at some of our other blogs on nutrition and health and subscribe to our newsletter!

Top 14 Foods I Would Never Eat

November 14, 2017

I am a firm believer in the idea of the 80-20 rule when it comes to your nutritional health. Meaning, 80% of what you put into your body should be nutritionally dense, healthy food, which leaves room for 20% to be ‘other’. The more I learn about nutrition, and how it effects everything from disease prevention, our moods and energy levels, not to mention our waistline, I find myself getting closer to a 90-10 rule. At Fit Communications we have blogged often about super foods, how to have a healthy kitchen, food swaps for a healthy kitchen, and so this week we wanted to take a look at the foods we would never, EVER eat. Everyone has different goals and ways of getting there, so we hope this article is an eye-opener to a healthier direction for you.

1. Fast food burgers – I don’t eat red meat. I personally feel it is bad for your blood. It absolutely slows down my digestive system and makes me feel lethargic. The quality of the meat that is used is often really low and full of fillers when buying it from fast food chains (with the exception of A&W). This is something that tops the list of no go for me.

2. Fake cheese – this would include ‘Cheez Whiz’ or Cheese in a Can. It is a completely processed food with sometimes ZERO actual dairy products within. I try to avoid chemicals in my life – whether it be with food, house hold cleaners, skin care…natural is the way to health for me.

3. Pop – I cut out pop a few years ago. I wasn’t really a heavy pop drinker, but the odd one would ‘pop’ in every once in a while. It has literally zero goodness in it for you. And if you think ‘diet’ drinks are okay, think again. They are made with ingredients that actually have you craving more sugar. Moreover, they rot your teeth and your digestive system. I want no part of that.

4. Sandwich meat – “The International Agency for Research on Cancer (IARC) has classified processed meat as a carcinogen, something that causes cancer. And it has classified red meat as a probable carcinogen, something that probably causes cancer. IARC is the cancer agency of the World Health Organization.” That’s enough for me to say no thanks! Source: Cancer.Org

5. White bread – I honestly don’t like the taste of it. I didn’t eat white bread as a kid, as whole grain bread tasted better to me. And I also feel I have trained by taste buds over the years to enjoy health food over garbage. Traditional white bread (think WonderBread) doesn’t have one ingredient that brings anything good to your body. With so many other healthy options out there, an easy pass for me.

6. Sweetener – A good friend of mine who happens to be an incredible Health Coach, once looked at me as I emptied a sweetener pack into my coffee and said “You would be better off with white sugar. That is white sugar covered in chemicals to get the calories out.” Not exactly a statement with an appetizing vibe! When you start to understand WHAT your food is, and WHERE it comes from, some decisions are easier than others. That was the last coffee with sweetener I ever drank.

7. Pop rockets – What even is this? Let’s think about this – it’s a sugary candy that makes a popping sound and feeling on your tongue when it is mixed with your saliva. What do you think that is does on its way down through your digestive system? Don’t you want your digestive system to be clean and working as efficiently and effectively as possible? If so, this should be on your hit list too.

8. Microwave dinners, including pizza pops – A year ago I decided to try living microwave free for one month. Research has not yet proven that microwaves cause cancer or any other direct issue with the human body, but I personally don’t trust the idea of sending waves into your food and that it wouldn’t cause any change to your food’s make-up, and therefore be an issue within your body. Moreover, the ingredients of many microwaveable foods tend to be highly processed, lots of salt, and words I can barely read let alone understand what they really are. When grocery shopping for packaged goods, if there are ingredients that I don’t know what they are, I put it back on the shelf. I simply want to know exactly what I am eating. If someone offered you a plate of maltrodextrin, disodium inosinate, xantham gum and sunflower oil, would you eat it? Because that is what is in many frozen dinners…check the ingredients!

9. Microwave popcorn – Although popcorn can be a healthy snack, it can also be dangerous to your health, even exposing you to cancer-causing chemicals. For all the nitty gritty details and facts, check out this link.

10. Canned meat, for example spam – I am not a big meat eater. I eat seafood and chicken, and that’s about it. As mentioned above, I don’t personally think it is good for your blood, your digestive system or disease prevention. And really…what IS spam?? The major ingredients are:

• Pork ‘with ham meat added’ (whatever the hell that means)
• Salt
• Water
• Potato starch
• Sugar
• Sodium nitrate

And just so you know, the sodium levels are over half of what your daily intake should be. And if that’s not enough to get you off this can-o-meat, check out this link to see how it’s made. Yuck!

11. Orange ‘drink’ (versus orange juice) – this could easily fall under the category of ‘sugary beverages’…either way, I’m not into any of them. If a beverage is sugar packets, add water, stir and voila…it’s not for me. I’d rather get my calories from something tastier. I would like to point out at this point that I am NOT a calorie counter. The premise for the amount of food I take it is answered by asking myself two questions. First, am I hungry? Second, is this a nutritionally dense food choice? If I say yes to both, I eat it.

12. Mozzarella sticks – The idea of eating a basket of mozza sticks hurts my stomach. I have a sensitive stomach to crap what can I say! I will be either running to the toilet right away or be ‘bunged up’ for a day or two when I eat items on this list. No exception here.

13. Processed baked goods with a long shelf life – eating a fresh piece of pastry, cake or pie is amazing. You should definitely indulge in your favorites. But quality here is key. If you have a home-made torte, it’s not staying good for long. A couple of days in the fridge max until things just aren’t quite looking, or smelling, right. Baked goods such as Twinkies or brownies at your local convenience store, that have a six month or longer shelf life should make you worry. Why is this not going bad? If you made it in your home kitchen it would be bad after 2 – 3 days! It is covered with chemicals to keep it from going bad faster. Is that really something you want to be eating?

14. Convenience Store hot dogs or a hot dog on a stick – My first question is how long have those things been sitting on the warmer? And even if all food safety measures are being fulfilled, what is INSIDE that dog that you’re about to get into? Many are packed with pork and preservatives – and not with the ‘high end’ of the pork. It’s the bottom on the barrel, we were going to throw it out levels of meat that are squished into a casing and served. There are definitely healthier meat options for hot dogs – please choose wisely!

The Big “C” – What to Do When Your Friend or Family Member has Cancer

July 27, 2017

I’m fortunate enough to write this blog as someone who has not been diagnosed with “the Big C” so far in my life. I do, however, know too many people that I love who have been diagnosed. From my experiences with them and from what they have spoken to me about, I have come up with my own “do’s and don’ts list” when it comes dealing with someone that has cancer.

Do – know your relationship level with the person and act accordingly. If this person is a colleague at work and you are not very close, don’t sob on her lap about how awful this is and how bad you feel. Judge your relationship and act accordingly – even if it’s to just say how sorry you are to hear.

Don’t – just offer. DO! Don’t leave it up in the air or dependant on your friend to call if they want to talk. Call her. Text her. Email her – whatever. Just check in. And don’t offer to make a meal. Instead tell her you will make X and just to let her know when is a good night to drop it off. When you do drop it off, don’t stay. The reason most people turn down a meal is because they are in no mood to see people. Chances are they aren’t feeling well and the house is a mess. Don’t come in – even for a short visit. You could even just leave it on the front step with a note and leave after you ring the doorbell.

Don’t – take it personally. If she wants to open up and talk, great. If not, don’t get upset or hurt. You have no idea what she’s going through – even though you could imagine, you don’t know really know. Remember, this isn’t about you.

DO – Let her be sad, mad, angry, frustrated, regretful, blaming etc… This is her life. Getting this news changes everything. She’s allowed to feel all of these feelings.

Don’t – tell her it’s going to be fine. You have no grounds to say something like this. You don’t know. Hell, even the doctors sometimes don’t know.

Don’t – be a selfish asshole. A friend of mine told me about a time, when she had breast cancer, that her friend was over for dinner and kept whining about having to go on blood pressure or thyroid pills! She wouldn’t stop complaining about the fact that she would have to be on them for the rest of her life. OMG! It’s a PILL! My friend didn’t even know what her treatment or odds were like to live, and this twit is talking about her thyroid issue? Get a clue!

DO – be there. Whether it’s a phone call or to go for a spa day or to listen to her cry for 3 hours, just be there.

DO – learn about the disease. Each type of cancer is different and so are treatments. Take time to learn about the type of cancer so that you can be educated if and when you speak to her about it.

DO – share information. If you hear about a new treatment, drug, research or vitamins etc… let her know. Although it’s likely she knows all there is to know from googling the hell out of cancer, she may not have heard of your information. At the very least, she knows you care and are thinking of her.

DO – offer to help. Again depending on the relationship, offer to help drive to treatments or pick up kids from school, or make a meal or clean her bathroom. I find that offering this help to the spouse (if applicable) is most useful. This person is having to pick up the slack on top of having to deal with the illness as well. This person would be more likely to accept help than your friend – or at least that has been my experience.

DO – be positive and supportive. Don’t go overboard and be annoyingly positive – like everything is sunshine and lollipops. But do try to be a source of positivity and support. It has been proven that thinking positive and sending positive energy to injured body parts speeds healing. So try to encourage that.

DO – continue your normal relationship. Continue to celebrate birthdays, have girls’ night, watch The Bachelor, gossip about celebrities and more. Although having cancer has changed her life, it hasn’t ended it! She will likely want or need some sense of normalcy and distraction and a chance to just laugh and smile.

I know that some people may read this and agree or disagree. This is just what I, personally think is appropriate from my own experiences with family and friends. I’m hoping that you will never have to use this list because no one you know will ever get cancer. But if you do, this could be a good starting point on what to do next for your loved one.

Healthy Meals Under $20

July 12, 2016

HEALTHY (1) I heard an ad on the radio the other day from a grocery chain advertising that they have family meals for under $40 – hence “affordable”. I am not sure who is doing the grocery shopping for these families but I am pretty sure that most people would agree that a meal at home should not cost $40. In addition, I highly doubt that these meals are nutritious. I decided to challenge this $40 meal with making my meals for my family for under $20. This, of course, requires me to do all of the planning, preparation and cooking. However, I would argue that most of us have to do some level of planning, preparation and cooking when eating at home.

I have come up with my week-long “healthy under $20” meals that I am sure will meet the nutritional needs and taste buds of even the most picky of family members. I have tried to keep the meals fun and interesting and sight a bit of what makes each meal healthy.

Monday – Chicken Dinner:

Boneless skinless chicken breasts – chicken is packed with protein, phosphorus to keep bones healthy, niacin to help lower cholesterol and amino acids to help kids grow stronger and taller.
Steamed broccoli/brussel sprouts/cauliflower – anti-aging and cancer fighting superheroes! They are packed with antioxidants and selenium, immune boosting phytonutrients, vitamins C and K, potassium, calcium, iron and folic acid
Baked potatoes – Potatoes, if cooked healthily, are good for you! They are packed with nutrients and antioxidants. Potatoes and sweet potatoes fight cancer, control diabetes and help you maintain bone health.

Tuesday – Taco Tuesday:

Ground turkey or chicken – choose one of these two options instead of the traditional beef variety. Add low sodium taco season and it will be just a yummy as beef and a lot better for you.
Shredded choice of dark leafy green lettuce (instead of iceberg) as these high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K.
Diced red or orange peppers – great sources of potassium, manganese (collagen production, blood sugar control, and bone production supporter), fiber and vitamins A, B, C and K. They also happen to have twice the vitamin C content of oranges and are packed with antioxidants.
Tomatoes and salsa – tomatoes are a great source of lycopene, a potent antioxidant that may reduce cholesterol and protect against advanced-stage prostate cancer.
Whole grain wraps or hard shell tacos and shredded cheddar cheese.

Wednesday – Spaghetti Dinner:

Whole grain spaghetti or spaghettini with tomato sauce – choose a tomato based pasta sauce instead of cream-based. Not only will this be better for your waste-line but also for your health. When tomatoes are cooked, their antioxidant power is increased as it increases the amount of phytochemicals they contain. Add a side salad with choice of colourful toppings.

Thursday – Breakfast for dinner:

Eggs and ancient grain toast, grilled tomatoes and orange juice or a veggie packed omelet.

Eggs have been given a bad rap but they are really an amazing food – they are loaded with nutrients – you can even get omega enriched eggs now. They contain vitamin A, folate, vitamin B5, B12, B2, D, E, K, calcium, phosphorus and selenium.

Ancient grain breads have more protein, folate, magnesium, selenium, B vitamins, iron, phosphorus, fibre, and calcium than wheat.

Friday – Fish & Chips:

Your choice of fish and preparation – you can even do homemade and healthy “battered” fish. Fish is loaded with important nutrients such as omegas, protein, vitamin D and iodine.

Serve with baked yam fries. – very rich in carotenoids, vitamins A, B6, C (helps heal wounds, cancer prevention, prevent cataracts, reduce blood pressure, regulate blood sugar and even treat Parkinson’s disease!), potassium, iron and fiber.

Saturday – Pita Pizzas:

Start with whole wheat pita bread – The “whole wheat” label means the wheat in that product hasn’t been refined so healthy components like endosperm and bran are left intact. Unrefined products also have many more nutrients like B vitamins and trace metals like iron, zinc, and copper.
Top with tomato/pasta sauce, mushrooms (contain selenium, potassium, riboflavin, niacin, vitamin D and more), chicken, peppers, tomatoes, pineapple (contains a natural enzyme called bromelain, which helps digestion and may also help prevent blood clots, inhibit growth of cancer cells and speed wound healing), ham etc…and top with your favorite cheese.

Sunday – Stir fry:

Boneless skinless chicken breasts, frozen stir fry veggies – frozen veggies are just as healthy as the fresh variety as they are flash frozen and all of the nutrients are preserved. Serve over and rice noodles or brown rice

Other ideas include roast chicken dinners, homemade soups, salads topped with chicken and baked whole wheat garlic toast. There are so many options. You are only limited by your imagination and, of course your family’s preferences.

So this week, challenge yourself to take the time to prepare some or all of these healthy meals for your family. You will be giving so much more than your gift of time, but the gift of health.

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GMO 101

May 31, 2016

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A breakfast consisting of corn flaked cereal with low fat milk and a side of cut up papaya sounds pretty darn healthy doesn’t it? Well, think again. Thanks to GMOs you are likely eating herbicide and pesticide-laced foods wrecking havoc on your health. But what are GMOs? GMO foods or Genetically Modified Organisms are foods produced from organisms that have had changes to their DNA using the methods of genetic engineering. Genetic engineering techniques allow for the introduction of new traits as well as greater control over traits than previous methods such as selective breeding.

GMO crops were first introduced in the 1990s with the Flavr Savr tomato. It was supposed to have delayed ripening properties. This invention of GMOs was thought to perhaps be the answer to end world hunger. This is because the crops could be made to resist pesticides and therefore could increase their yields and decrease costs. However, as we still have world hunger, this was obviously not the case. Instead, the bugs and weeds, like many organisms through time and evolution – learn. They learned to become resistant to the chemicals that were dousing on the crops. This then led to increased use of the chemicals to try to battle these enlightened bugs and weeds. And as I’m sure you know, the more chemicals sprayed on our foods, the worse they are for our health.

Genetically modified foods (GMO foods) have been shown to cause harm to humans, animals, and the environment, and despite growing opposition, more and more foods continue to be genetically altered. The harmful health effects vary from increased allergic reactions to increased direct and indirect cancer rates. They have also shown to cause birth defects, infertility, accelerated aging and immune problems. They may also reduce antibiotic effectiveness due to consumption through both vegetables and milk. Each year there are many more studies and results published that contribute to the evidence that GMOs are harmful to humans.

“The American Academy of Environmental Medicine (AAEM) called on ‘Physicians to educate their patients, the medical community, and the public to avoid GM (genetically modified) foods when possible and provide educational materials concerning GM foods and health risks.’ They called for a moratorium on GM foods, long-term independent studies, and labeling.” (Institute for Responsible Technology)

With all of this undeniable evidence stacking up, there has been mounting pressure for Canada to, at the very least, have mandatory labeling of GMO foods and to even ban GMO food production and imports altogether. Unfortunately, Canada is behind the 8-ball on this one. We are one of only a few developed nations in the world that don’t have either of these yet.

Because we have no laws requiring labelling of GMO foods, we are left to fend for ourselves. Without education, how would you know if you are eating a GMO or not? For example, the corn you are buying at the grocery store, unless organic, is probably a GMO. Same goes for your zucchini, squash and papaya! And here you thought you were doing great buying fruits and veggies! Well, so did I.

The only sure way to ensure you are eating non-GMO is to look for the certification and logo “Non-GMO Verified Project” and/or it is certified 100% organic – this is different from simply being labelled “organic” or “made with organic ingredients.” You can find these at some of the big chain grocery stores. Another option is to check local farmers’ produce or markets where you can be ensured that the crops aren’t GMO. Finally, your best bet is to start organic gardening to grow your own produce.

If you can’t do any of the above options – whether due to cost, time of year or your location, then you can at least avoid the products that are the worst GMO foods for you. Here is the list:

Corn – It is one of the most prominent GMO foods. GMO corn has been tied to a number of different numerous health issues including weight gain and organ disruption. You can’t simply think about corn as the corn on the cob you buy at the store. Also remember that these products are based on GM corn: corn flakes, corn chips, cornstarch, corn syrup, corn oil, corn ingredients in processed foods, glucose, fructose, eggs, milk and meat (as these are fed to livestock and cows).

Canola – One of the most chemically altered foods and the second highest GM crop in Canada, canola oil is obtained from grapeseed through a series of chemical actions. Included here are products such as canola oil, margarine and some honeys.

Soy – It is modified to resist herbicides. Monsanto (GMO superstar) still controls the soy market and approximately 90 percent of soy is being genetically engineered to resist Monsanto’s herbicide Roundup. In one single year, 2006, there was 96.7 million pounds of glyphosate sprayed on soybeans alone. Included in this list of things to avoid are: tofu, soy oil, soy protein, soy lecithin, soy beverages, soy puddings and egg, milk and meat (as GM grains are fed to livestock and cows).

Sugar – Almost 100% of all of the white sugar beets grown in Canada are Monsanto’s GM herbicide-tolerant Roundup Ready sugar beets. I’m OK with losing this one – as white sugar is cancer feeder anyhow.

Aspartame – Aspartame is a toxic additive and it is created with genetically modified bacteria.

Papayas – GMO papayas have been grown in Hawaii for consumption since 1999. Although imported to Canada and the U.S. they can’t be sold to countries in the European Union.

Peas – Peas that have been genetically modified have been found to cause immune responses in mice and possibly even in humans. A gene from kidney beans was inserted into the peas creating a protein that functions as a pesticide.

Zucchini, Yellow Squash and Tomatoes – these have all been modified to resist viruses and have longer shelf-life.

Dairy, Eggs and Meat – Your dairy, eggs and meat products may contain growth hormones – this is aside from GM grains the animals are fed. Purchasing these items as organic is key.

Finally, steer clear from pre-made canned soups and frozen foods.

So there you have it. Scary, isn’t it!? I know that I have had my eyes opened to just how important it is to know where your food comes from. My hope is that the more people know about this, the more likely we will have pressure put on our government to work on protecting us from harmful GMO foods and in turn work on making the organic healthy foods more affordable for all.

As with previous blogs about health, we have to be in the driver’s seat of our own health and wellness. That includes learning as much as we can in order to make informed decisions for us and our families. If you feel that this blog has helped you in your own journey toward healthy living, you may be interested in ready more of our blogs on nutrition and health or sign up for our newsletter!

Sources: naturalnews.com, naturalsociety.com, gmoinquiry.ca, Institute for Responsible Technology

Veggies 411

May 3, 2016

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Thank goodness for chefs! They have made me fall in love with vegetables! No matter what restaurant you visit nowadays, you can find some truly decadent vegetables! Curried cauliflower, grilled brussel sprouts, roasted peppers, spinach salads, glazed carrots, barbequed asparagus or garlic anything! I LOVE my veggies!

We all know vegetables are good for you. But why? What do they actually do for your health? Well I am in no way a dietician or nutritionist but I certainly have done my research! After doing some digging, I have come up with a fairly comprehensive list of veggies, some of their “groupings” and their health benefits. I included some of the benefits of each vitamin or mineral as I go because I also am curious as to what each “does” for our health.

Within the list below, I am sure you will find a few that you can work into your daily diet – whether it is in a soup or a salad at lunch or as a yummy side at dinner. Make it happen. Not only will your health thank you but so will your taste buds!

Allium foods are the super flavors! They have natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. They include leeks, onions, shallots, scallions and garlic.

Asparagus is a great source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. Asparagus reduces inflammation and even fights depression.

Beans and peas are much higher in protein than other vegetables. This is why they are a great “meat” alternative for all those veg-heads out there! They also contain fiber, folate, calcium, iron, magnesium and potassium. They include peas, lentils, and beans – soybeans, lima, kidney and garbanzo.

Bell peppers are great sources of potassium, manganese (collagen production, blood sugar control, and bone production supporter), fiber and vitamins A, B, C and K. They also happen to have twice the vitamin C content of oranges and are packed with antioxidants.

Carrots are known to improve eyesight due to their high levels of carotenoids and vitamin A. But did you know that they also help protect against cancer? They’re also a good source of vitamins B, C and K, fiber, potassium, magnesium and folate.

Cruciferous vegetables are anti-aging and cancer fighting superheroes! They are packed with antioxidants and selenium, immune boosting phytonutrients, vitamins C and K, potassium, calcium, iron and folic acid Included in this group are broccoli, cauliflower, brussel sprouts, and cabbage.

Dark green leafy vegetables are high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K. Included in this group are kale, spinach, swiss chard, collard greens, parsley and red/green lettuce.

Kale, (one cup of raw kale provides 460 percent of your daily vitamin K (prevents osteoporosis and aids in blood regulation and even reduces menstrual pain), 74 percent of your vitamin A and 107 percent of your vitamin C!
Spinach also offers an abundance of vitamin A (cancer fighter, eye support, skin protector and immunity builder) and folate too.

Eggplants are one of the best sources of antioxidants. Their high amount of soluble fiber contributes to healthy blood sugar and cholesterol levels.

Squash are rich in carotenoids (cancer and heart disease prevention), vitamins A and C, potassium, magnesium and fiber.

Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C (helps heal wounds, cancer prevention, prevent cataracts, reduce blood pressure, regulate blood sugar and even treat Parkinson’s disease!), potassium, iron and fiber.

So there you have it! You receive a slew of health benefits by eating these colourful delights! Ensure your plates are as colourful as possible to ensure you are getting enough of your veggies. Your Mom would be so proud!

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Fruit 411

April 19, 2016

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Everyone knows that fruit is good for you. However, very few of us know why certain fruits can prevent or treat specific diseases, illnesses or ailments. I know that “an apple a day keeps the doctor away” – but why? My curiosity has once again gotten the better of me so I decided to research the health benefits of a broad spectrum of fruits. Most, if not all, of these fruits can be found year round at your local supermarket.

Apple – The skin of an apple has a high amount of fiber – to lower cholesterol and keep you regular. It also contains quercetin that can protect you from heart disease and possibly allergic reactions. Apples contain antioxidants that may help lower the chance of developing diabetes and asthma.

Apricots contain lycopene which protects your eyes and prevent heart disease and skin cancer.

Bananas have more potassium than most fruit and may help lower blood pressure levels, reduce your risk of stroke and improve muscle function. They also are a great source of resistant starch – a healthy carb that fills you up and helps boost your metabolism. All the fiber in bananas helps to restore normal bowel function.

Blackberries help reduce the risk of stroke and cancer.

Blueberries are the top choice for antioxidants – which prevent cancer and macular degeneration. Blueberries are great for brain function and memory and may help lower the risk of developing Parkinson’s and Alzheimer’s. They also contain a good amount of manganese – which assists in your metabolism. Blueberries have even been shown to prevent Urinary Tract Infections.

Cantaloupe is high in beta-carotene, which may help reduce the risk of developing cataracts. The Vitamin A in cantaloupes make it a great for your skin as it boosts cell reproduction, making it a natural exfoliator. Cantaloupe can help reduce inflammation, prevent cancer and cardiovascular disease, boost immunity and help protect your skin from sunburn.

Cherries contain more of the antioxidant anthocyanin than any other fruit. Anthocyanin may help reduce inflammation and ease the pain of arthritis and even lower cholesterol levels and reduce your risk of cancer.

Cranberries are antibacterial so they can help treat and prevent urinary tract infections, prevent kidney stones and ulcers. They may slow the growth of some cancer cells.

Dragon fruit – These fruits aren’t scary at all as it turns out! They have a ton of essential fatty acids, which we need but can’t be made by our body. These essential fatty acids lower bad cholesterol and raise good cholesterol.

Grapes – Red grapes, like red wine, contain resveratrol, an antioxidant that may lower your risk of heart disease and cancer.

Grapefruit -Pink grapefruit contain lycopene and flavonoids, which may help protect against some types of cancer and have been shown to reduce cholesterol. It may also improve your metabolism.

Guavas – help treat high blood pressure, colds, constipation and diarrhea.

Kiwis have more vitamin C than oranges and help in the development and maintenance of bones, cartilage, teeth and gums. They can also help lower your risk of heart disease and of cataracts. They have also been shown to boost the immune system and prevent the effects of asthma and reduced coughing and wheezing. They also might help reduce the occurrence of colon cancer.

Mangoes are high in the antioxidants lutein and zeaxanthin, which may help protect vision and reduce the risk of age-related macular degeneration

Oranges – We know oranges are a good source of vitamin C. But they also are good sources of potassium and folate – an important vitamin for pregnant women that can help prevent neural tube defects.

Papayas are a good source of folate and contain papain, an enzyme that aids digestion. Plus, their high vitamin A content aids in maintaining the health of the skin. This vitamin A coupled with vitamin E may help protect against heart disease and colon cancer.

Peaches regulate the immune system and help to fight off infections.

Pears can help prevent constipation, reduce blood cholesterol levels and prevent heart disease.

Pineapple contains a natural enzyme called bromelain, which helps digestion and may also help prevent blood clots, inhibit growth of cancer cells and speed wound healing.

Plums contain an antioxidant called chlorogenic acid which may decrease anxiety.

Pomegranates promote normal blood pressure levels and reduce the risk of heart attacks. They also help reduce the effects of arthritis and have the ability to treat erectile dysfunction.

Prunes don’t just act as a natural laxative. They are also a source of boron which may help prevent osteoporosis.

Pumpkins are loaded with beta-carotene, which combined with potassium may help to prevent high blood pressure.

Raspberries are rich in antioxidants that may help prevent and treat esophageal, cervical and colon cancer.

Strawberries are loaded with antioxidants that have anti-inflammatory properties to slow down the growth of cancerous tumors.

Tomatoes are a great source of lycopene, a potent antioxidant that may reduce cholesterol and protect against advanced-stage prostate cancer.

Watermelon has twice as much lycopene than a tomato!

So there you have it! The A-Z (ok only to W and missing a few letters but…) of fruits that not only are deliciously, naturally sweet, but are super good for you! I am pleased to know that you don’t have to break the bank to get antioxidant loaded fruits. I was surprised to learn that cantelopes, apples, watermelon and kiwis were such powerhouses!

Please note, that the information I have provided is based on my own research. I am not a doctor, nutritionist or dietician nor an expert in the field. If you have specific questions about your health and which fruits may be best for you, please consult your health professional. All I can do is share what I have learned and hope to inform and inspire you to learn more about how to improve your health to make today a happier and healthier YOU!

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