In this edition of Be Well, Chinweoke gives us a great overview about the benefits of food, Kristy reminds us about getting active and planning activity into our daily lives. Kristy also provides some great links to check out and I am suggesting 3 recipes, a soup, pasta and cupcakes.
Be Well…Ellen
Thursday, July 2, 2009
What are the natural benefits in the food we eat everyday?
Many of us do not put much thought into the foods that we eat everyday. Have you ever wondered what your food does for you other than fill your stomach? There are many foods that have been shown to have an added benefit to them that can enhance your nutritional health. Check out this link http://health.msn.com/nutrition/nutrient-library/ to see all the different vitamins and minerals your body needs where you can find them and what they do for your body.
Vitamins and Minerals
Some of the obvious benefits in foods are the abundance of vitamins and minerals that the body needs to function. Some of these are vitamins A, C and E, and minerals such as calcium and potassium. There are many foods that provide these needed substances, the best choice is a fresh food source. If you reach for fresh produce and vegetables, and natural unprocessed foods like eggs and lean meats you are sure to be getting a variety of vitamins and minerals in the foods you eat everyday.
Fibre
Fibre is often neglected as something that is needed and important in the body. But in reality fibre plays a large role in the health of the body, especially the colon. Fibre is obtained from lots of foods we eat everyday, mostly whole grains, broccoli and fruits like apples. Fibre in the diet ensure passing of wastes from the body and maintains the health of the bowel.
Antioxidants
Antioxidants work to prevent oxidative damage to cells of the body from free radicals. Free radicals are molecules that have an unpaired electron which allows it to be reactive to the cells in the body. Uncontrolled oxidation due to this can damage and kill cells of the body. Some examples are vitamin E and vitamin C; these antioxidants can work to prevent this cell damage.
Supplements or nutrient dense foods – Is one better for me?
Supplementing is something that is dependant on every person’s different health needs, concerns and goals. For most vitamins and minerals can be achieved in needed amounts through a well balanced diet based from Canada’s Food Guide. For those who have medical conditions and possibly difficulty eating supplementation may be something that is a source for reaching nutrition goals. It is always best to talk to your physician when thinking of starting a supplement in your dietary pattern.
Live Well…Chinweoke
Vitamins and Minerals
Some of the obvious benefits in foods are the abundance of vitamins and minerals that the body needs to function. Some of these are vitamins A, C and E, and minerals such as calcium and potassium. There are many foods that provide these needed substances, the best choice is a fresh food source. If you reach for fresh produce and vegetables, and natural unprocessed foods like eggs and lean meats you are sure to be getting a variety of vitamins and minerals in the foods you eat everyday.
Fibre
Fibre is often neglected as something that is needed and important in the body. But in reality fibre plays a large role in the health of the body, especially the colon. Fibre is obtained from lots of foods we eat everyday, mostly whole grains, broccoli and fruits like apples. Fibre in the diet ensure passing of wastes from the body and maintains the health of the bowel.
Antioxidants
Antioxidants work to prevent oxidative damage to cells of the body from free radicals. Free radicals are molecules that have an unpaired electron which allows it to be reactive to the cells in the body. Uncontrolled oxidation due to this can damage and kill cells of the body. Some examples are vitamin E and vitamin C; these antioxidants can work to prevent this cell damage.
Supplements or nutrient dense foods – Is one better for me?
Supplementing is something that is dependant on every person’s different health needs, concerns and goals. For most vitamins and minerals can be achieved in needed amounts through a well balanced diet based from Canada’s Food Guide. For those who have medical conditions and possibly difficulty eating supplementation may be something that is a source for reaching nutrition goals. It is always best to talk to your physician when thinking of starting a supplement in your dietary pattern.
Live Well…Chinweoke
Activities that the whole family can enjoy
Summer is a great time to get the whole family active together. Plan a picnic and rather than just the food being the central gathering, make an afternoon of activities the focus.
Here are some great (and fun) ideas to get active this summer:
Plan a soccer game! No need to get all the rules right, just run, kick and shoot!
Softball...or catch
Bicycle ride
Tag
Create an obstacle course with whatever you have around. Go up and over play structures, go in and out of goal posts, and try for your best time sprinting.
Go for a nature walk. Hiking through woods and up hills.
Bocce ball
Play a game of ultimate frisbee
Go to a lake and play volleyball in the water
Learn how to play tennis or badminton
Plan a camping trip with water sports such as canoeing or kayaking
Touch football game
Street hockey
Basketball
The main objective is to get everyone moving. No matter what you say to your kids, your actions will speak louder than your words. If you are active they will follow closely in your footsteps! Enjoy the time you have outside with the people you love, doing the things that make you healthier.
Great websites to check out:
http://www.kaboose.com/features/healthykids/active-families.html
http://www.actnowbc.ca/families/ideas_for_an_active_family
http://www.fvsd.ab.ca/stm/end_of_the_year_and_summer_activ.htm
Keep Well…Kristy
Here are some great (and fun) ideas to get active this summer:
Plan a soccer game! No need to get all the rules right, just run, kick and shoot!
Softball...or catch
Bicycle ride
Tag
Create an obstacle course with whatever you have around. Go up and over play structures, go in and out of goal posts, and try for your best time sprinting.
Go for a nature walk. Hiking through woods and up hills.
Bocce ball
Play a game of ultimate frisbee
Go to a lake and play volleyball in the water
Learn how to play tennis or badminton
Plan a camping trip with water sports such as canoeing or kayaking
Touch football game
Street hockey
Basketball
The main objective is to get everyone moving. No matter what you say to your kids, your actions will speak louder than your words. If you are active they will follow closely in your footsteps! Enjoy the time you have outside with the people you love, doing the things that make you healthier.
Great websites to check out:
http://www.kaboose.com/features/healthykids/active-families.html
http://www.actnowbc.ca/families/ideas_for_an_active_family
http://www.fvsd.ab.ca/stm/end_of_the_year_and_summer_activ.htm
Keep Well…Kristy
Summer is here! School is done! Here comes summer camp, holidays, festival and great local food.
A great recipe to cool down during the summer is a gazpacho. http://www.mcgacanola.org/food_recipe_individual.cfm?id=122
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
http://www.mcgacanola.org/food_recipe_individual.cfm?id=254
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
http://www.mcgacanola.org/food_recipe_individual.cfm?id=254
Summer is here! School is done! Here comes summer camp, holidays, festival and great local food.
A great recipe to cool down during the summer is a gazpacho. http://www.mcgacanola.org/food_recipe_individual.cfm?id=122
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
Lemon-Lime Cupcakes
Yield: 2 dozen cupcakes
1 (18 oz) pkg lemon cake mix 1 (515 g) pkg
1/3 cup canola oil 75 mL
1 1/4 cup water 300 mL
3 eggs 3
2 Tbsp grated lime zest 30 mL
2 Tbsp grated lemon zest 30 mL
Preheat oven 375 F (190 C). Line muffin pans with 24 paper baking cups. In large mixing bowl, combine all cupcake ingredients and beat well, about 2 minutes. Spoon the batter into baking cups. Bake cupcakes for 14 - 18 minutes or until toothpick inserted into the cupcakes comes out clean. Remove from pan and cool on wire rack. Remove cupcakes from baking cups.
Cream Cheese Frosting
1 (8 oz) pkg cream cheese 1 (250 g) pkg
2 1/2 - 3 cup confectioners' sugar 625-750 mL
1 tsp lime zest 5 mL
1 tsp lemon zest 5 mL
candied fruit pieces
1 (8 oz) pkg cream cheese 1 (250 g) pkg
2 1/2 - 3 cup confectioners' sugar 625-750 mL
1 tsp lime zest 5 mL
1 tsp lemon zest 5 mL
candied fruit pieces
Place cream cheese in mixing bowl and beat until smooth and creamy. Add confectioners' sugar and continue to beat until well mixed. Add any additional confectioners' sugar as needed. Add lime and lemon zest and beat until combined. Spread frosting over cupcakes and decorate with candied fruit pieces.
Gazpacho
Yield: 12 servings
3 cup tomato juice 750 mL
2 Tbsp canola oil 30 mL
1/4 tsp hot sauce 1 mL
2 tomatoes, peeled and chopped 2
1 seedless cucumber, peeled and chopped 1
1 red pepper, peeled and chopped 1
1 green pepper, peeled and chopped 1
1 small onion, coarsely chopped 1
1 carrot, peeled and coarsely chopped 1
1 garlic clove , coarsely chopped 1
salt and pepper to taste
fresh cilantro, for garnish
In a food processor, blend tomatoes, cucumber, red pepper, green pepper, onion, carrot, garlic, canola oil, hot sauce and tomato juice until almost smooth. Season and refrigerate for 2 hours. Serve with cilantro and croutons.
Croutons
4 slices multi grain bread, cut into small pieces 4 slices
1/4 cup canola oil 50 mL
2 Tbsp Parmesan cheese 30 mL
salt and pepper
Preheat oven to 350 F (180 C). Toss bread with canola oil, salt, pepper and Parmesan cheese. Place on baking sheet. Bake for 20 minutes, until crisp. Stir occasionally.
Eat Well…Ellen
Wednesday, June 10, 2009
In This Months Issue of Be Well E-Update
June 2009 Issue #6
In this edition of Be Well, Chinweoke talk about why cardio is good for us. Kristy gets us off and running with an easy to follow running program and I will fill you up with some great recipes that will become some new family favourite just in time for Father’s Day!
Be Well…Ellen
Cardio and the effects on your body
We often hear that we need to incorporate cardio into our daily physical activity, that it is important in maintaining a healthy body. Health Canada states that adults should engage in at least 30 minutes of physical activity everyday, while children should engage in 90 minutes everyday. So what exactly does it mean to get cardio into your exercise routine, and what benefits does it have on your body?
Why is cardio exercise important?
It is important to the health of the body because as blood circulates throughout the body it removes waste materials from tissues and delivers oxygen from the lungs back to the body. When cardio exercise is done regularly it improves the ability of the body to complete this action, ad can improve overall health.
What are the benefits of cardio exercise?
Regular cardio exercise provides benefits of more energy to do daily activities, reducing chances of disease such as diabetes and reducing or controlling high cholesterol. It can also help to maintain a healthy weight, and lose excess body fat. Incorporating cardio exercise to your physical activity is a great way to add variety to your workout routine.
What activities can I do for cardio exercise?
Activities that increase heart rate and respiration are cardio exercises such as jogging, running, rowing and cycling. If you are new to cardio exercise do not push yourself beyond your limits. Doing more than the body can handle can lead to injury. Take small steps like starting off with cardio twice a week, and do short intervals such as a ten minute up hill walk, or fifteen minute bike rides in the evening. Work your way up to longer sessions and more intense activities such as jogging or rollerblading three to four times a week.
If you prefer to workout indoors you may choose to jog on a track or do sprints on the treadmill.
If you are an outdoor person, try rollerblading in the park. Whatever you choose you are taking steps to better your overall health, get up, get out and have fun!
Live Well…Chinweoke
Keep your eye on the prize!
Welcome to spring everyone! What better way to celebrate the beginning of a long and hot spring/summer season (optimism is everythingJ) than by exercising outside?!
Running is such a great way to get exercise! Don’t be discouraged if you are not “good” at it right off the hop.
Running is something that can be learned and something that gets easier over time. Running is a great activity to get into though because you don’t need anything more than a good pair of running shoes.
Running is mostly a cardiovascular workout which means it is great for building endurance and burning fat. Here is a few weeks worth of work-out plans to help get you started. Be sure to warm up before each run, and cool down and stretch afterwards.
Keep Well…Kristy
June is a wonderful time to think of picnics, farmer’s markets and grilling and of course to celebrate Father’s Day. The 3 recipes chosen for this month is an ode to dads. There is a delicious BBQ Manitoba Honey Chicken breast that give you unless possibilities.
BBQ Manitoba Honey Chicken Breast
1/4 cup canola oil 60 mL
2 cloves garlic, minced 2
2 Tbsp brown sugar 30 mL
1/4 cup honey 60 mL
2 Tbsp cider vinegar 30 mL
2 Tbsp lime juice 30 mL
4 green onions, finely chopped 4
4 Tbsp finely chopped fresh oregano 60 mL
salt and pepper to taste
4 chicken breasts, pounded 1.25 cm (1/2 inch) thickness 4
Directions:
Combine all ingredients, except chicken breasts, in large re-sealable plastic bag. Mix well. Add chicken breasts and let marinate, in refrigerator, 4 hours or overnight. Grill breasts on barbecue, over medium heat, approximately 5 minutes per side or until cooked and juices run clear.
Serving Instructions: Serve as dinner entree or use for chicken sandwiches or salad.
When serving with salad use Canola Lime Salad Dressing at http://www.mcgacanola.org/food_recipe_individual.cfm?id=407
For more information on Manitoba chicken, go to http://www.chicken.mb.ca/
A unique Canola Buckwheat Honey BBQ Sauce. You can find buckwheat honey at the St. Norbert’s Farmer’s market and other farmer markets in Manitoba.
Canola Buckwheat Honey BBQ Sauce
3 Tbsp canola oil 45 mL
1 onion, very finely diced 1
2 garlic cloves, minced 2
1/3 cup crown royal 75 mL
1/2 cup ketchup 125 mL
3/4 cup buckwheat honey 175 mL
1/4 cup cider vinegar 60 mL
1/2 cup strong brewed coffee 125 mL
1 tsp Worcestershire sauce 5 mL
Directions:
Heat canola oil in a saucepan over medium high heat. Add onion and garlic and sauté over low heat till onion is transparent. Add remaining ingredients and simmer over medium low heat for 15 – 20 minutes or until the mixture is thickened and reduced to about 1 cup.
For more information on locally produced honey, check out the Manitoba Bee Keeper’s Association. http://www.manitobabee.org/home.php
Another good website is from the Canadian Honey Council. http://www.honeycouncil.ca/
Farmer’s Markets open in June, for more information on them, go to http://www.manitobafarmersmarkets.ca/
And something hearty for dad after that golf game or fishing trip.
Try the Manitoba Panini Melt. It can be grilled on the BBQ or in a sandwich press.
Manitoba Panini Melt
1/4 cup canola oil 60 mL
3 Tbsp red wine vinegar 45 mL
1 clove garlic, minced 1
6 oz ham slices 170 g
6 oz turkey slices 170 g
4 oz deli salami slices 125 g
2 cup grated aged white cheddar cheese 500 mL
1 cup large basil leaves 250 mL
1 -16 oz loaf ciabatta bread, cut into half horizontally 1 - 500 g
Directions:
In a small bowl, whisk together canola oil, red wine vinegar and garlic. Set aside. Layer meats, cheddar cheese and basil leaves on bottom section of ciabatta bread. Drizzle canola oil mixture over cut side of ciabatta bread (top portion). Press top of bread onto bottom layer. Brush sandwich with rest of dressing. Grill sandwich, on barbecue, over low heat until bread is golden brown and the cheese melts, pressing occasionally to compact the sandwich, about 5 – 10 minutes per side.
Culinary Tip: Use a foil covered brick or a pizza stone to flatten the sandwich while it is cooking.
Eat Well…Ellen
Check out this video of Ellen preparing the Rhubarb Biscuits on the Great Tastes of Manitoba Cooking Show. A great Father's Day treat!
Rhubarb Biscuits
What’s New in Winnipeg?
With summer just around the corner and June a busy month with soccer, dance rituals, field trips, birthday parties, wedding shower, Jazz festival, Red River Ex. The list is unless. You can look to a neat Winnipeg business Supper Central.
Supper Central takes the shopping, chopping, and cleanup out of your daily meal routine!
Every month we offer twelve new menu items that serve families of 4-6, or can be split to serve 2-3 people. With an average serving cost of about $4.00, the benefits are endless!
Join us for an assembly session where you create numerous meals in one session based on our simple instructions and recipes, or you can put in an order and just pick it up! We also have fresh and frozen options in our "Made to Take" cooler if you need something tonight. All our meals are freezer ready or can be enjoyed fresh!
Visit our website at www.suppercentral.ca and let us show you how we can make "our meal ideas, your meal creations"!
Summer is almost here! That means fresh berries, BBQ, picnics, and more! Share your favorite summer food, meal or recipe using canola oil and you could win an awesome canola prize pack. Click here to share your favorite summer food, meal or recipe
Congratulations to Janet Dickson of Killarney for winning our Bone Strength Challenge.
June 2009 Issue #6
In this edition of Be Well, Chinweoke talk about why cardio is good for us. Kristy gets us off and running with an easy to follow running program and I will fill you up with some great recipes that will become some new family favourite just in time for Father’s Day!
Be Well…Ellen
Cardio and the effects on your body
We often hear that we need to incorporate cardio into our daily physical activity, that it is important in maintaining a healthy body. Health Canada states that adults should engage in at least 30 minutes of physical activity everyday, while children should engage in 90 minutes everyday. So what exactly does it mean to get cardio into your exercise routine, and what benefits does it have on your body?
Why is cardio exercise important?
It is important to the health of the body because as blood circulates throughout the body it removes waste materials from tissues and delivers oxygen from the lungs back to the body. When cardio exercise is done regularly it improves the ability of the body to complete this action, ad can improve overall health.
What are the benefits of cardio exercise?
Regular cardio exercise provides benefits of more energy to do daily activities, reducing chances of disease such as diabetes and reducing or controlling high cholesterol. It can also help to maintain a healthy weight, and lose excess body fat. Incorporating cardio exercise to your physical activity is a great way to add variety to your workout routine.
What activities can I do for cardio exercise?
Activities that increase heart rate and respiration are cardio exercises such as jogging, running, rowing and cycling. If you are new to cardio exercise do not push yourself beyond your limits. Doing more than the body can handle can lead to injury. Take small steps like starting off with cardio twice a week, and do short intervals such as a ten minute up hill walk, or fifteen minute bike rides in the evening. Work your way up to longer sessions and more intense activities such as jogging or rollerblading three to four times a week.
If you prefer to workout indoors you may choose to jog on a track or do sprints on the treadmill.
If you are an outdoor person, try rollerblading in the park. Whatever you choose you are taking steps to better your overall health, get up, get out and have fun!
Live Well…Chinweoke
Keep your eye on the prize!
Welcome to spring everyone! What better way to celebrate the beginning of a long and hot spring/summer season (optimism is everythingJ) than by exercising outside?!
Running is such a great way to get exercise! Don’t be discouraged if you are not “good” at it right off the hop.
Running is something that can be learned and something that gets easier over time. Running is a great activity to get into though because you don’t need anything more than a good pair of running shoes.
Running is mostly a cardiovascular workout which means it is great for building endurance and burning fat. Here is a few weeks worth of work-out plans to help get you started. Be sure to warm up before each run, and cool down and stretch afterwards.
Weeks 1 & 2:
- Run for 1 minute, walk for 4 minutes à repeat until your total time is 20-30 minutes
- Run as hard as you can for that one minute!!
- Run for 20 minutes straight à when I say run, I mean keep a pace that you know you can maintain for up to 20 minutes
- Map out a 3 km route and run that à 3 km may sound long but by this time it will probably only take you between 20-30 minutes
- Continue on your 3 km run until you can beat your first time by 5 – 7 minutes
Week 6 and beyond:
- Increase your distance to 5 km and keep increasing your distance until you are at a time and pace that you desire
- Every week you could have one workout that is an interval training workout à Run 1 minute, walk 2 minutes. Interval training is an excellent way to change up your exercise routine because it always has your body guessing. It can burn more calories than just straight endurance running because of the stop/start factor.
- Change up your route. Find a few different places that you like to run and change it up that way.
- Take an energetic pet...or friend! Having someone to run with will help pass the time faster and help with the accountability of staying with the program.
- Get a good pair of running shoes
- Try to keep your hands free from holding anything. If you are holding something in your hand, it will tense up that whole side of your body and you will get tired faster.
- Make a great playlist!
- Write down your progress so you can tell how much you have improved.
- If you tend to get shin splints, sore knees or joints, try running on a softer surface such as a track. Try to stay off the concrete.
- BREATHE! Try to keep a nice steady breath no matter how hard you are running. The more oxygen getting to your body the less cramps and other uncomfortable circumstances you will encounter.
Keep Well…Kristy
June is a wonderful time to think of picnics, farmer’s markets and grilling and of course to celebrate Father’s Day. The 3 recipes chosen for this month is an ode to dads. There is a delicious BBQ Manitoba Honey Chicken breast that give you unless possibilities.
BBQ Manitoba Honey Chicken Breast
1/4 cup canola oil 60 mL
2 cloves garlic, minced 2
2 Tbsp brown sugar 30 mL
1/4 cup honey 60 mL
2 Tbsp cider vinegar 30 mL
2 Tbsp lime juice 30 mL
4 green onions, finely chopped 4
4 Tbsp finely chopped fresh oregano 60 mL
salt and pepper to taste
4 chicken breasts, pounded 1.25 cm (1/2 inch) thickness 4
Directions:
Combine all ingredients, except chicken breasts, in large re-sealable plastic bag. Mix well. Add chicken breasts and let marinate, in refrigerator, 4 hours or overnight. Grill breasts on barbecue, over medium heat, approximately 5 minutes per side or until cooked and juices run clear.
Serving Instructions: Serve as dinner entree or use for chicken sandwiches or salad.
When serving with salad use Canola Lime Salad Dressing at http://www.mcgacanola.org/food_recipe_individual.cfm?id=407
For more information on Manitoba chicken, go to http://www.chicken.mb.ca/
A unique Canola Buckwheat Honey BBQ Sauce. You can find buckwheat honey at the St. Norbert’s Farmer’s market and other farmer markets in Manitoba.
Canola Buckwheat Honey BBQ Sauce
3 Tbsp canola oil 45 mL
1 onion, very finely diced 1
2 garlic cloves, minced 2
1/3 cup crown royal 75 mL
1/2 cup ketchup 125 mL
3/4 cup buckwheat honey 175 mL
1/4 cup cider vinegar 60 mL
1/2 cup strong brewed coffee 125 mL
1 tsp Worcestershire sauce 5 mL
Directions:
Heat canola oil in a saucepan over medium high heat. Add onion and garlic and sauté over low heat till onion is transparent. Add remaining ingredients and simmer over medium low heat for 15 – 20 minutes or until the mixture is thickened and reduced to about 1 cup.
For more information on locally produced honey, check out the Manitoba Bee Keeper’s Association. http://www.manitobabee.org/home.php
Another good website is from the Canadian Honey Council. http://www.honeycouncil.ca/
Farmer’s Markets open in June, for more information on them, go to http://www.manitobafarmersmarkets.ca/
And something hearty for dad after that golf game or fishing trip.
Try the Manitoba Panini Melt. It can be grilled on the BBQ or in a sandwich press.
Manitoba Panini Melt
1/4 cup canola oil 60 mL
3 Tbsp red wine vinegar 45 mL
1 clove garlic, minced 1
6 oz ham slices 170 g
6 oz turkey slices 170 g
4 oz deli salami slices 125 g
2 cup grated aged white cheddar cheese 500 mL
1 cup large basil leaves 250 mL
1 -16 oz loaf ciabatta bread, cut into half horizontally 1 - 500 g
Directions:
In a small bowl, whisk together canola oil, red wine vinegar and garlic. Set aside. Layer meats, cheddar cheese and basil leaves on bottom section of ciabatta bread. Drizzle canola oil mixture over cut side of ciabatta bread (top portion). Press top of bread onto bottom layer. Brush sandwich with rest of dressing. Grill sandwich, on barbecue, over low heat until bread is golden brown and the cheese melts, pressing occasionally to compact the sandwich, about 5 – 10 minutes per side.
Culinary Tip: Use a foil covered brick or a pizza stone to flatten the sandwich while it is cooking.
Eat Well…Ellen
Check out this video of Ellen preparing the Rhubarb Biscuits on the Great Tastes of Manitoba Cooking Show. A great Father's Day treat!
Rhubarb Biscuits
What’s New in Winnipeg?
With summer just around the corner and June a busy month with soccer, dance rituals, field trips, birthday parties, wedding shower, Jazz festival, Red River Ex. The list is unless. You can look to a neat Winnipeg business Supper Central.
Supper Central takes the shopping, chopping, and cleanup out of your daily meal routine!
Every month we offer twelve new menu items that serve families of 4-6, or can be split to serve 2-3 people. With an average serving cost of about $4.00, the benefits are endless!
Join us for an assembly session where you create numerous meals in one session based on our simple instructions and recipes, or you can put in an order and just pick it up! We also have fresh and frozen options in our "Made to Take" cooler if you need something tonight. All our meals are freezer ready or can be enjoyed fresh!
Visit our website at www.suppercentral.ca and let us show you how we can make "our meal ideas, your meal creations"!
Summer is almost here! That means fresh berries, BBQ, picnics, and more! Share your favorite summer food, meal or recipe using canola oil and you could win an awesome canola prize pack. Click here to share your favorite summer food, meal or recipe
Congratulations to Janet Dickson of Killarney for winning our Bone Strength Challenge.
Thursday, May 28, 2009
100 Healthy Habits That Can Save Your Life, Your Money, and Your Planet
Check out the link, a great list of 100 healthy habits. I would make it be 101, use heart healthy canola oil for your cooking and baking. A little change that has a great impact on your heart!
htttp://www.nursingschools.net/blog/2009/100-healthy-habits-that-can-save-your-life-your-money-and-your-planet
htttp://www.nursingschools.net/blog/2009/100-healthy-habits-that-can-save-your-life-your-money-and-your-planet
Wednesday, May 27, 2009
Super Foods - Nuts & Seeds
Nuts and seeds are a great source of protein, fiber and monounsaturated fats - important for heart health. Many studies have also shown that nuts have a cholesterol lowering effect. Almonds are a good source of vitamin E and walnuts provide essential omega-3’s. Add nuts and seeds to homemade trail mix, baking or sprinkle a handful on your salads.
Super Foods - Dark Chocolate
In addition to being high in disease-fighting antioxidants, dark chocolate can help lower high blood pressure. Choose dark chocolate instead of milk or white for these added health benefits (a greater percentage of cocoa solids means lower fat and sugar content).
Green Pesto Salad
1 (10 oz) bag mixed salad greens 1 (284 g) bag
1 cup frozen baby peas, thawed 250 mL
¼ cup canola oil 50 mL
¼ cup prepared basil pesto 50 mL
2 Tbsp vinegar 30 mL
Combine lettuce and peas in large salad bowl. In separate small bowl, combine remaining ingredients and mix well. Pour dressing over top of salad ingredients in large bowl and toss lightly.
Serves 4
Iceberg Salad with Dash Dressing
1 head Iceberg lettuce 1 head
½ English cucumber, sliced ½
6 – 8 radishes, sliced 6 – 8
1 cup grape tomatoes 250 mL
3 green onions, diced 3
2/3 cup canola oil 150 mL
¼ cup dill pickle juice 50 mL
2 tsp Mrs. Dash seasoning 10 mL
Combine lettuce, cucumber, radishes, grape tomatoes and green onions in large salad bowl. In separate small bowl, combine canola oil, pickle juice and Mrs. Dash seasoning. Mix well. Pour dressing over top of salad ingredients and toss lightly. Serve immediately.
Serves 6 – 8
Cranberry Spinach Salad with Poppy Seed Dressing
1 (10 oz) bag baby spinach leaves 1 (284 g) bag
1 cup dried cranberries 250 mL
2/3 cup toasted shaved almonds 150 mL
4 green onions, diced 4
1/3 cup crumbled feta cheese 75 mL
2/3 cup canola oil 150 mL
2 Tbsp balsamic vinegar with raspberry juice vinegar 30 mL
1 Tbsp poppy seeds 15 mL
2 tsp sugar 10 mL
salt and pepper, to taste
Combine first five ingredients in large salad bowl. In separate small bowl, combine canola oil, balsamic vinegar, poppy seeds, sugar, salt and pepper. Mix well. Pour dressing over top of salad ingredients and toss lightly. Serve immediately.
Serves 6
Lemony Caesar Salad with Whole Grain Bread Croutons
Salad & Dressing
1 head Romaine lettuce, washed and trimmed, cut into bite size pieces 1
1 ½ cups grape tomatoes 375 mL
¼ cup lemon juice 50 mL
1 garlic clove, minced 1
1 ½ tsp Worcestershire sauce 7 mL
1 tsp dry mustard 5 mL
1 tsp lemon zest 5 mL
freshly ground pepper
1/3 cup grated Parmesan cheese 75 mL
1 (2 oz) can anchovies 1 (50 g) can
1 cup canola oil 250 mL
Whole Wheat Bread Croutons (recipe follows)
Parmesan cheese shavings
Prepare lettuce. Toss with tomatoes. Cover and refrigerate while preparing the dressing.
Combine lemon juice, garlic, Worcestershire sauce, dry mustard, lemon zest, freshly ground pepper, Parmesan cheese and anchovies in food processor or blender. Blend on high speed for 30 seconds. With processor running, add canola oil in a fine stream and continue to blend until smooth.
Pour desired amount of dressing over salad, add croutons and toss lightly. Top the salad with additional Parmesan cheese shavings. Serve immediately.
Whole Grain Bread Croutons
4 thick slices whole grain bread, cut into cubes 4
¼ cup canola oil 50 mL
2 Tbsp Parmesan cheese 30 mL
dash pepper
1 Tbsp Italian parsley, very finely chopped 15 mL
Preheat oven to 350 °F (180 °C). Toss bread with canola oil, Parmesan cheese, pepper and Italian parsley. Spread on lightly greased baking sheet and bake about 20 minutes, until croutons are golden and crisp. Stir occasionally.
Serves 6
Mexican Coleslaw with Whole Wheat Tortilla Triangles
Dressing
2/3 cup canola oil 150 mL
¼ cup lime juice 50 mL
2 tsp lime zest 10 mL
1 clove garlic, minced 1
¼ cup chopped cilantro 50 mL
1 chipotle pepper (in adobe sauce),finely chopped 1
Combine all ingredients and mix well.
Salad
6 whole wheat tortillas, cut into triangles 6
1 (16 oz) bag coleslaw mix 1 (450 g) bag
½ cup sliced celery 125 mL
1 orange pepper, seeded and diced 1
1 red pepper, seeded and diced 1
1 jalapeno pepper, seeded and diced 1
¼ cup finely diced red onion 50 mL
1 (19 oz) can black beans, drained and rinsed 1 (540 mL) can
Place tortilla triangles on foil lined baking sheet. Brush tops with adobe sauce from chipotle pepper. Bake at 375°F until toasted and crispy, about 8 – 10 minutes. Set aside.
Place coleslaw mix into large salad bowl. Add remaining salad ingredients (except for tortilla triangles) as well as the dressing and toss ingredients to mix. Serve coleslaw with toasted tortilla triangles.
Serves 6 - 8
Super Foods - Citrus Fruits
Citrus fruits like oranges, pineapple, mango and grapefruit are loaded with vitamin C – important for immune health. There is also research suggesting that citrus fruits may help prevent kidney stones. These fruits are sweet, juicy and have the ability to brighten any dish with colour and flavour.
Warm Salmon Pasta Salad
Curry Dressing
½ cup canola oil 125 mL
1 Tbsp lemon juice 15 mL
2 tsp curry powder 10 mL
salt and pepper
Combine dressing ingredients. Heat for 30 seconds in microwave and pour over salmon pasta salad. Serve immediately.
Salmon Pasta Salad
2 cups whole wheat bow-tie pasta 500 mL
1 red apple, cored and diced 1
2 (6 oz) cans sockeye salmon,broken into bite size pieces 2 (170 g) cans
1 cup sliced celery 250 mL
3 green onions, diced 3
1 small zucchini, trimmed and diced 1
1 yellow pepper, seeded and diced 1
1 cup frozen baby peas, thawed 250 mL
¼ cup coarsely chopped walnuts 50 mL
Cook pasta according to package directions. Meanwhile, dice red apple. Place apple pieces in a solution of 2 cups cold water and 2 Tbsp lemon juice, for 1 – 2 minutes. This will prevent apple from browning. Drain pasta well.
Have all remaining salad ingredients at room temperature. Combine cooked pasta, drained apple pieces, salmon, celery, green onions, zucchini, yellow pepper and peas in large salad bowl. Pour dressing over top and toss lightly. Garnish with walnuts. Serve immediately.
Serves 8
Super Foods - Whole Grains
Whole grain foods contain all parts of the grain – including the germ, endosperm, and bran. Leaving the bran and germ intact preserves the important B vitamins, minerals and fibre. It has been shown that high-fibre foods help with weight control. Whole grains are also rich in complex carbohydrates which stabilize blood glucose levels, prevent insulin spikes and keep you feeling full longer – all of which help to prevent type 2 diabetes. To make sure you’re reaping the benefits, check food labels for the word “whole” grain.
Tip: A simple way to add more whole grains – replace your usual pasta, cereal, bread or pizza crust for a whole grain variety.
Citrus Tuna Salad
Citrus & Soy Dressing
2/3 cup canola oil 150 mL
¼ cup lime juice 50 mL
1 Tbsp lime zest 15 mL
1 Tbsp wasabi paste 15 mL
2 Tbsp soy sauce 30 mL
1 Tbsp toasted sesame seeds 15 mL
Combine all ingredients and mix well.
Salad
12 oz fresh tuna steak, ¾ inch thick,cut into 4 pieces 340 g
canola oil
salt and pepper
1 ¼ cups coarsely chopped almonds 300 mL
1 Tbsp canola oil 15 mL
1 fennel bulb, white part only, thinly sliced into bite size pieces 1
2 oranges, peeled and cut into segments 2
1 pink grapefruit, peeled and cut into segments 1
2 (10 oz) bags salad greens, rinsed and drained 2 (284 g) bags
3 green onions, chopped 3
1 small bunch watercress 1
(reserve 4 pieces for garnish)
Brush tuna pieces with canola oil. Sprinkle with salt and pepper. Coat tuna with chopped almonds. In non-stick frying pan over medium heat, cook tuna in 1 Tbsp (15 mL) canola oil. Cook tuna for approximately 2 minutes on each side, or until done, turning once. Tuna should be rare. Set aside.
Combine remaining ingredients for the salad in a large salad bowl. Pour desired amount of dressing over salad ingredients and toss lightly. Divide salad ingredients among four large plates. Rearrange citrus fruits to make attractive presentation. Place one piece of tuna on top of each salad plate. Garnish with watercress or curled green onion. Drizzle with additional dressing if desired. Serve immediately.
Serves 4
Super Foods - Omega-3 Fish
Salmon, tuna, sardines, mackerel and herring are all good choices to help you increase your intake of omega-3 fatty acids. Fish is a great alternative source of high-quality protein and is low in saturated fat. Recently, it has been shown that fish oils can slow mental decline associated with aging. Eating the bones with salmon provides an extra calcium boost.
Tip: For a less expensive, convenient alternative to fresh fish buy canned varieties packed in water.
Super Foods - Tea
Tea contains powerful flavonoids and antioxidants – phytonutrients that defend against cell damage and prevent blood clot formation, atherosclerosis and cancer. Perhaps the greatest benefit of tea is its calming effect with no added calories. Choosing herbal or green tea eliminates the need for adding cream and sugar.
Tip: If you’re trying to limit your caffeine intake, switch to decaf tea – the removal of caffeine has no effect on the level of beneficial flavonoids.
Mediterranean Salad with Roasted Vegetables and Whole Wheat Couscous
Salad
1 small eggplant, cut into wedges 1
1 medium zucchini, cut into large chunks 1
1 red pepper, cut into large chunks 1
2 – 3 garlic cloves, unpeeled 2 – 3
1 small red onion, peeled and cut into quarters 1
3 Tbsp canola oil 45 mL
2 Tbsp balsamic vinegar 30 mL
1¼ cups water 300 mL
1 cup uncooked whole wheat couscous 250 mL
½ cup feta cheese, broken into bite size pieces 125 mL
1/3 cup pitted Kalamata olives,pitted and coarsely chopped 75 mL
½ cup lightly toasted slivered almonds 125 mL
2 Tbsp chopped fresh parsley 30 mL
¼ cup canola oil 50 mL
1 Tbsp lemon juice 15 mL
1 Tbsp chopped fresh oregano 15 mL
½ tsp salt 2 mL
1 tsp cumin 5 mL
1 sprig fresh oregano, to garnish, if desired 1
Preheat oven to 400°F. Place vegetables on large foil-lined baking sheet. Brush vegetables with canola oil and balsamic vinegar. Roast until tender, about 35 minutes. (Alternatively, you can choose to grill vegetables on barbecue). Let cool. Remove peels from garlic and dice. Cut all vegetables into bite size pieces.
Bring 1¼ cups water to a boil. Pour into large serving bowl. Stir in couscous. Cover and let stand about 5 minutes. Fluff couscous with a fork. Gently mix garlic, vegetables and remaining ingredients into the couscous.
Garnish salad with an additional sprig of fresh oregano.
Serves 5 – 6
Super Foods - Leafy Greens & Colourful Veggies
Leafy greens like spinach, kale, swiss chard and romaine lettuce are packed with vitamins, minerals and fibre. Spinach is especially rich in folic acid and lutein. Orange veggies (like squash, carrots and pumpkin) contain beta-carotene, an important pigment that our body converts to Vitamin A. Red tomatoes contain lycopene which helps support prostate health and immune function. It has been found that the nutrients from vegetables are better absorbed when combined with a healthy fat source (like canola oil – another superfood on our list!)
Tip: Most greens and veggies are high volume, low calorie foods – so you feel full on fewer calories.
Super Foods - Canola Oil
Canola oil contains the least saturated fat of all common vegetable oils. It is free of trans fats and cholesterol and has a good balance of healthy monounsaturated fats. The healthy fat content of canola oil may help to lower ‘bad’ cholesterol and reduce the risk of coronary heart disease. Canola oil is also high in omega-3 fatty acids, which are important for heart, skin and brain health.
Tip: Canola oil is a versatile oil that can be used in baking, frying, and salad dressings.
Canola Oil Baking converison chart http://www.mcgacanola.org/food_oil101conversionchart.html
P.S. I love you Salad
Pomegranate Dressing
1/3 cup pomegranate juice 75 mL
¼ cup canola oil 50 mL
2 Tbsp lemon juice 30 mL
2 Tbsp honey 30 mL
Mix ingredients and let sit for a minimum of 10 - 15 minutes. This allows the pectin
crystals to absorb some of the liquid, and therefore thicken the mixture. While dressing is sitting, prepare salad.
Salad
1 (10 oz) bag mixed greens 1 (284 g) bag
1 orange, peeled and cut into segments 1
1 pink grapefruit, peeled and cut into segments 1
½ cup strawberry slices 125 mL
½ cup raspberries 125 mL
½ cup blueberries 125 mL
½ cup toasted walnuts, coarsely chopped 125 mL
½ cup dark chocolate shavings* 125 mL
Rinse salad greens in water. Drain well. Place in large salad bowl. Add fruit, nuts and dressing and toss lightly. Divide salad among four large plates. Rearrange fruit to make attractive presentation. Divide chocolate shavings over top of each salad plate. Serve immediately.
* To get the health benefits, make sure you use dark chocolate (about 70% cocoa solids) and not milk chocolate.
Serves 4
Super Foods - Berries
All berries are nutrition powerhouses! They are high in vitamin content, while being low in calories. Berries also contain Anthocyanin – an antioxidant pigment that combats free radicals in the body, thereby protecting against stress and slowing the aging process. Cranberries, in particular, may also help prevent urinary tract infections.
Tip: Berries are a delicious addition to cereal, muffins, smoothies, and salads.
Moroccan Pulse Salad
Dressing
1/3 cup canola oil 75 mL
1 Tbsp lemon juice 15 mL
½ tsp cumin 2 mL
½ tsp ground coriander 2 mL
1/8 tsp cayenne pepper 0.5 mL
1/8 tsp black pepper 0.5 mL
1/8 tsp salt 0.5 mL
Directions:
Combine all ingredients and mix well. Set aside.
Salad
Ingredients:
1 (19 oz) can lentils, drained and rinsed 1 (540 mL) can
1 (19 oz) can chick peas, drained and rinsed 1 (540 mL) can
3 green onions, chopped 3
1 red pepper, seeded and diced 1
1 green pepper, seeded and diced 1
1 jalapeno pepper, seeded and diced 1
2 tsp orange zest 10 mL
1 orange, peeled and cut into segments 1
½ cup toasted, slivered almonds 125 mL
½ cup dried currants 125 mL
¼ cup slivered dried apricots 50 mL
Directions:
Combine all salad ingredients in large salad bowl. Add dressing and mix to combine.
Serves 4 – 5
Super Foods
Beans & Lentils
Beans and lentils are meat alternatives that provide a good amount of protein, without the saturated fat. They are also a great source of fibre, which promotes intestinal health and helps make you feel full faster! The iron in beans is better absorbed when combined with the Vitamin C from another superfood - citrus fruits!
Tip:
Since dried beans take a long time to cook, use canned beans in your recipes – they are nutritionally equivalent.
May's recipes
They are a Mexican Cilantro Bean Spread, great for entertaining, Salmon Salad with Lemon Tea Dressing or better know as the Super Salmon Salad- an awesome dinner salad, and a Nuttin' Better Sauce - it goes with everything! Watch the vidoes and check out the recipes.
http://www.canolarecipes.ca
The Nuttin’ Better sauce is a great base made with pecans and can be used to make a delicious chicken dish, pasta, salad dressing and can be used for a pizza sauce base. Check out the recipes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=386
http://www.mcgacanola.org/food_recipe_individual.cfm?id=388
One of our family traditions is to make crepes for holidays and celebrations and with Mother’s day fast approaching, we will be making crepes. Crepes Dulce Leche is a winning recipe from Red River College Culinary Arts program 2008 Canola oil competition. Veronica Beauchesne received 1st prize for her recipe.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=162
http://www.mcgacanola.org/food_recipe_individual.cfm?id=397
Eat well… Ellen
Building Bone Strength in Women
Bone strength is a key component to ensuring a healthy and active lifestyle. You can gain bone strength in a variety of ways such as diet, higher impact aerobic activity and weight training. The exercise options are not necessarily the most popular. Higher impact exercises have been seen as causing more joint injury and weight training causing a more bulky look. Although that may be true for some women, if you are safe and perform the exercises correctly they are the most useful way to keep your bones strong and healthy.
Higher impact exercise and weight training puts stress on the bone that helps it grow stronger over time. Here are some great aerobic exercises that can build up your bones:
Skipping - even if you don’t have a skipping rope you could do the motion of skipping getting both feet off the ground at the same time
Jumping jacks
Jump squats - go into a low squat with your feet shoulder width apart and jump up as high as you can landing in that nice low squat again
Lunges with a jump switch - get in a regular lunge position and then jump up switching the position of the legs
Stutter steps - get in a squat with your feet shoulder width apart and just take little steps moving side to side and front and back
Cross country ski - both legs are straight, one forward one back, and do a jump switch where both the legs and the arms switch sides – right leg forward with left arm forward and vice versa
Perform these in succession doing a march for one minute and the exercise for one minute up to 20-30 minutes. Good luck! This is tough!
Some weight training exercises that will help build up your bones are:
Bicep curls - hold hand weights with palms of hands facing out in front and lift the weight up – you want to have the same control up as you do down
Tricep dips - sit on the very edge of a chair with your hands on the edge; move your bottom just off of the chair and lower yourself down and up using only your arms.
Shoulder raises - raising your arms straight out to shoulder height and then back down to your sides
Wall sit - find a wall and squat up against it; try to get your thighs parallel to the ground
Lunge - go into a nice long squat with your legs as far apart as you can keeping your balance and hold it one side until you can’t anymore...then switch
Squat - tailor to your wants; wide squats works more of your inner thighs (feet wider than your shoulders); narrow squats work more of your butt and hamstrings
For lean, toned muscles do 2-3 sets of 12-15 repetitions of each weight exercise. You should feel tired by the end. If you don’t, you need to increase your weight for next time.
Good luck getting those strong bones that will keep you feeling younger longer!
Keep Well…Kristy
Calcium and the Importance of Bone Health for Women
Calcium is a mineral is well known for its role in the body for creating and maintaining bone health. Women especially need to be aware of their calcium needs to protect themselves from osteoporosis and other calcium deficient related diseases.
What is Calcium?
Minerals represent 4-5% of the body’s weight and approximately 50% of this is calcium. Calcium is a mineral that has many functions in the body, the most well known is that of bone health. It is the most abundant mineral in the body and makes up approximately 99% of the bones and teeth. The remaining 1% of calcium in the body is found in the blood and functions in the regulating metabolic functions.
Where can I find Calcium?
Calcium is found in many food sources. The major dietary source of calcium is dairy foods such as cheese, milk, and yogurts. Vegetable sources of calcium are kale and broccoli. Salmon and sardines are also good sources of calcium even more so when the bones are eaten with the fish. Another source of calcium is in foods that have been fortified with calcium; the most common example of this is orange juice and fortified soymilk.
What does Calcium do in my Body?
Whatever the source it is important to try to obtain the daily recommended amounts of calcium. Postmenopausal women need 1500mg/day and younger women need 1000-1200mg/day. Calcium builds in the body during puberty and throughout adolescence and adulthood. During this time the body’s peak bone mass develops up until the age of 30-40 years, which is essential for preventing osteoporosis later in life. After this time bone mass density cannot be built but actually begins to breakdown, this is why it is important to build bones to as strong as they can be early in life.
What factors help maintain Calcium levels?
Vitamin D works in concert with calcium to maintain bone health in the body. This is a fat soluble vitamin which is stimulated by low blood calcium levels and travels to the intestine to increase calcium absorption in the gut. Deficiency in vitamin D can lead to calcium deficiencies. Sources of vitamin D are milk which is fortified, cod liver oil and UV light which will synthesis vitamin D in the skin.
Along with vitamin D, there are many other factors that can affect a woman’s bone health later in life such as, race, genetics, family history, menopause excess fibre, smoking and excessive alcohol consumption.
What can I do to Prevent Osteoporosis?
Performing weight bearing exercises eating enough calcium and vitamin D, as well as maintain an overall healthy diet can help all women ensure they develop their healthiest bones. Your bones are the framework of your body, taking care of them now will ensure they continue to stay healthy later years of life.
Live Well….Chinweoke
May 2009 Calcuim and Bone Health
Calcium and bone health are important issues for women and with Mother’s day approaching, it is a good reminder to slow down and take care of our health. Chinweoke talks about the importance of calcium and what women can do to have good bone health. Kristy mentions some great exercise to increase bone density. And I have a few delicious recipes to enjoy and try in May.
Be Well…Ellen
Spring Recipes
With spring eventually coming, what better way to think about your vitamins and calories then creating some great delicious salads? Chinweoke mentioned how to get your vitamins in food and vegetables are loaded with them. By adding a little bit of fat, like a heart healthy canola oil, to your vegetables it helps the absorption of the fat soluble A, D, E and K vitamins.
I love grilling, or I love it when my husband grills. It just tastes somehow better off of the BBQ. The Super Salmon Salad can be made on the grill or in the oven. A great tip for oiling the grill, is to roll up a ball of tin foil, dip or spray canola oil on it and using long BBQ tongs to hold the tin foil, rub the hot grill with the canola oiled tin foil.
The Super Salmon Salad http://www.canolarecipes.ca was featured on the Great Tastes of Manitoba cooking show. You still can enter the Kitchen Aid contest. It is on until May 16, 2009, the last show of the season. Watch the show and write or email in to enter the contest.
The salad can be served as a main course or use smaller portions for nice lunch. It is a great recipe for entertaining. The Super Salmon Salad will be featured in the Great Tastes of Manitoba Cookbook this fall. Watch for more details later this summer on the launch of the book and where to pick it up.
Super Salmon Salad Recipe
Lemon Tea Dressing
1/2 cup canola oil 125 mL
2 Tbsp lemon juice 30 mL
1/3 cup very strong brewed black tea 75 mL
2 tsp honey 10 mL
salt and pepper to taste
Combine all ingredients for dressing and mix well. Set aside.
Salmon Salad
1 large sweet potato, cut into 3 inch wedges 1
1 large red pepper, cut into large strips 1
12 oz fresh skinned, boned salmon fillet cut into 4 pieces 340 g
canola oil
salt and pepper
2-10 oz bags of mixed salad greens, rinsed in water and drained 2 -284 g
1 -5.8 oz jar marinated artichoke 1-170 mL
1 cup grape tomatoes 250 mL
3 oz goat cheese 85 g
1/3 cup toasted sliced almonds 75 mL
1/2 (2.8) oz can French fried onions 1/2 (79) g
Brush potatoes, red pepper and salmon lightly with canola oil. Sprinkle with salt and pepper. Place vegetables and salmon on grill and cook for approximately 10 minutes on medium high heat, or until done, turning once during cooking time. Do not overcook. (Timing will be affected by size and thickness of salmon and vegetables).
Meanwhile, combine salad greens, artichokes and tomatoes in large bowl. Pour dressing over top and toss lightly.Divide salad ingredients among four large plates. Divide sweet potato wedges, red pepper, goat cheese, almonds and onions over greens. Place one piece of cooked salmon on top of each salad plate. Drizzle with extra dressing if desired. Serve immediately.
Eat Well… Ellen
Calories In vs. Calories Out, finding a balance that works for you!
A matter of simple math
Losing weight or maintaining weight is really a matter of simple math. Yes, the math is simple but the actual work is a little more difficult. To lose weight you need to burn more calories than you eat; to maintain weight you need to have an equal balance burning calories and consuming calories. Sounds simple right?
I have put together a couple of charts to help you devise your own balance system so you can take some of the guess work out of it, and start eating and exercising in a way that will benefit you and help you achieve your goals. Check them out at http://www.mcgacanola.org/food_eupdate.html
Remember, your body needs food (calories) to live. That means if you were to sit in a chair all day, every day you would still need to consume calories to maintain living in a healthy state. It takes around 1000-1200 calories to keep your organs and brain processing properly. That means that everything you do during the day needs to be accounted for.
Looking to trim some calories
A healthy person trying to lose weight should never consume less than 1200 calories...especially if you are active. Your body will get run down and will be more prone to injury. If you want to lose weight the healthy way, your best bet is to reduce your current diet by 500 calories. It takes 3500 calories to lose one pound, which means you will lose 1 pound a week if you are only cutting calories. If you are way over your healthy weight you may choose to reduce your calories even more, but if you cut 500 calories a day and exercise you will most likely begin to lose 1-2 pounds a week which is a healthy amount and something that is easier to be maintained.
500 Calories
What does 500 calories look like? The internet is one the most useful tools for this right now. There are many great calorie counting websites that will help you find out if what you’re eating is good or not. One of my favourites is: http://caloriecount.about.com/. It gives you many different foods to choose from and also gives that food a grade (A+ if it’s good or D if it’s bad). Try to keep the good foods in your diet and slowly weed out the bad ones. Keep the bad ones for a special occasion!
Remember, doing well at math takes homework...so don’t forget to do yours!
Keep Well… Kristy
Your Health and Fat Soluble Vitamins
What are fat Soluble Vitamins?
Fat soluble vitamins are vitamins that are soluble in adipose tissue. Adipose tissue is the lipid layer of the body that is made of adipose cells or the fat cells in the body. These cells store fat that is taken in the diet with food along with fat soluble vitamins A, D, E and K. These vitamins are found in a variety of foods and require fat in the diet for digestion, absorption and storage.
What Foods Contain Fat Soluble Vitamins?
Vitamin A is found in carrots, pumpkin, cheese and squash,
Vitamin D can be found in cheese, eggs and salmon,
Vitamin E is found in vegetable oils like canola oil and green leafy vegetables,
Vitamin K can be found in spinach, wheat bran and organ meats.
Role of Fat Soluble Vitamins in the Diet
Vitamin A
Fat soluble vitamins play very important roles in many functions of the body. Vitamin A plays a major role in vision and eye slight. Deficiency of this vitamin can lead to night blindness.
Vitamin D
Vitamin D is promotes the absorption of calcium for the maintenance of healthy teeth and bones.
Vitamin E
While vitamin E acts as an antioxidant and protects against oxidation.
Vitamin K
And vitamin K works in the production of blood clots and controls bleeding when the skin is cut.
Supplements – Are they Useful?
Taking supplements of vitamin A, D, E or K can be useful in certain situations, but they are not the best choice for everyone. It is important to note that the best form to take vitamins is in foods. When we eat foods that contain vitamins we are receiving the benefits of the vitamins along with the fibre, energy and healthy fats in the food source. Food sources are always the best choice for obtaining nutrients and vitamins. It is always best to consult a physician before taking supplements.
Live Well… Chinweoke
Fat soluble vitamins are vitamins that are soluble in adipose tissue. Adipose tissue is the lipid layer of the body that is made of adipose cells or the fat cells in the body. These cells store fat that is taken in the diet with food along with fat soluble vitamins A, D, E and K. These vitamins are found in a variety of foods and require fat in the diet for digestion, absorption and storage.
What Foods Contain Fat Soluble Vitamins?
Vitamin A is found in carrots, pumpkin, cheese and squash,
Vitamin D can be found in cheese, eggs and salmon,
Vitamin E is found in vegetable oils like canola oil and green leafy vegetables,
Vitamin K can be found in spinach, wheat bran and organ meats.
Role of Fat Soluble Vitamins in the Diet
Vitamin A
Fat soluble vitamins play very important roles in many functions of the body. Vitamin A plays a major role in vision and eye slight. Deficiency of this vitamin can lead to night blindness.
Vitamin D
Vitamin D is promotes the absorption of calcium for the maintenance of healthy teeth and bones.
Vitamin E
While vitamin E acts as an antioxidant and protects against oxidation.
Vitamin K
And vitamin K works in the production of blood clots and controls bleeding when the skin is cut.
Supplements – Are they Useful?
Taking supplements of vitamin A, D, E or K can be useful in certain situations, but they are not the best choice for everyone. It is important to note that the best form to take vitamins is in foods. When we eat foods that contain vitamins we are receiving the benefits of the vitamins along with the fibre, energy and healthy fats in the food source. Food sources are always the best choice for obtaining nutrients and vitamins. It is always best to consult a physician before taking supplements.
Live Well… Chinweoke
Thursday, March 5, 2009
March is Nutrition Month
Healthy Eating for the Whole Family with Canada’s Food Guide
Many people think that it takes too much time and effort to eat healthy meals everyday. Although it can be hard to plan meals around work, school and a busy family life, using Canada’s Food Guide can make meal times at home quick, easy and healthy for the whole family.
What is Canada’s Food Guide?
Canada’s Food Guide is a basic educational tool that was created to help Canadians eat a healthy and nutritious diet. It takes the science of nutrition and presents it in ways that are easy to understand and apply to everyday eating.
There are four food groups in Canada’s Food Guide:
1. Fruits and vegetables
2. Grains
3. Milk and Alternatives
4. Meat and Alternatives
What is a Canada’s Food Guide Serving?
A Canada’s Food Guide serving is the amount of food that makes up 1 “serving” of that food group. For example ½ cup of fresh, frozen or canned vegetables is equal to 1 serving of fruits and vegetables. A food guide serving depends on your age and sex. Female teens between the ages of 14-18 should be eating 7 servings of fruit and vegetables per day; where as male teen between ages of 14-18 should be eating 8 servings of fruits and vegetables each day. Female adults between the ages of 19-51 years of age should be eating 2 servings of meat and alternatives, compared to men of that same age group who need 3 servings.
How do I plan Healthy Meals for my Family?
The first step in creating healthy meals for the whole family is planning. You need to plan your meals for the week; this will guide your grocery list. Make lists based off the weekly meal plans and stick to the list when shopping.
When planning meals keep in mind that you want to get as many food guide servings in a meal as possible to make sure you and your family are eating the recommended amount of servings per day. For example if one dinner choice is stir fry, make sure to have lots of vegetables like yellow peppers, red peppers , broccoli, and carrots. If adding a meat to the dish make sure to choose a lean meat low in fat and salt, or tofu for protein but keeping it a vegetarian meal.
Prep work can make meals quick and easy, chopping vegetables and meat the night before and storing in the fridge can increase speed in the kitchen. Get the whole family involved and have teenage family members in charge of the prep work for meals. Sticking to healthy meals is easier when everybody helps!
More tips for Healthy Eating
Choose whole fruits and vegetables over juices, make half of daily grain products whole grain, eat one dark green and bright orange fruit or vegetable everyday and select lean meats with little or no salt and preservatives added.
For more information on healthy eating with Canada’s Food Guide Visit the Health Canada website atwww.hc-sc.gc.ca
Live Well… Chinweoke
Steps to increase your daily exercise
Exercise can be such an overwhelming thought when you think you have to buy a gym pass, find time to go to the gym and then spend two hours sweating. It doesn’t have to be an overwhelming experience though. Adding little “tricks” throughout your day can help you increase your daily exercise and build a healthy habit.
It takes 21 days to build (or break) a habit and if you start small with something you can do, then it will be easier to increase the time when your 21 days are up. If you are someone who never exercises right now then make your goal to do “something” everyday. When I did this little challenge for myself I found myself doing standing leg lifts while brushing my teeth, sit-ups during tv night, squats while washing the dishes and lunges every time I went from the kitchen to the living room. If you are someone who works in an office, try to get up and stretch or move around a little bit every hour. Get up and go talk to a co-worker rather than emailing or calling them, walk to the cafeteria to refill your water bottle, take the stairs instead of the elevator, park at the back of the parking lot at work, walk for your lunch break and encourage walk and talk meetings instead of sit and eat meetings.
For those of you who are already active and looking for something more try to add 10 minutes every morning and evening of interval training. This is not a scary term but rather something that is great to try and work into your day.
For instance, let’s say you take half an hour to make supper, set the table and get everyone to the table. While making supper take 1 minute intervals of jumping jacks or jogging on the spot. When your are done your minute, let your heart rate calm down and continue with supper; when your heart rate is back to normal do it again. When you are setting the table get your plates and do lunges all the way to the table and back until you have everything you need. When you need to get everyone to the table instead of yelling and getting frustrated at the lack of response, do a high knee jog or a cross country ski movement to each room to get everyone. Having something active to do during dinner making time will also keep your mind off of snacking and eating too much before supper even begins.
After supper, the tv is on and every time a commercial comes on do a different exercise: jumping jacks, sit-ups, leg lifts, squats, lunges, and toe touches. If you were to do that for a 1 hour show you would get close to a 20 minute workout.
Try to think of this as a 21 day challenge and the reward at the end will be a healthier, more active YOU...with a brand new habit!
Keep Well… Kristy
I love making stir fries for my family. It is a great way to have a lot of wonderful vegetables and the protein can be fish, beef, pork, chicken or tofu. I think of stir fries as so versatile and it doesn’t take a lot of time to cook. Where it is time consuming is cutting up the vegetables. If I plan that week that I am going to have a stir fry, I always try to cut up the vegetables earlier in the week, usually on a Sunday. Then they are cleaned, chopped and ready to go for a stir fry or for dipping with hummus as a favorite snack for my family.
Hummus recipe
Ingredients:
1 (19 oz) can chickpeas, rinsed and drained
5 Tbsp canola oil
1/4 cup freshly squeezed lemon juice
1 garlic clove, minced
1 tsp pepper
1/2 tsp salt
Directions:
In a food processor, add chickpeas, garlic and lemon juice. Blend in canola oil, pepper and salt. Process until smooth. Place in a serving dish. Serve with pappadams, pita crisps, crackers or cut up vegetables.
I have included 2 recipes this month; it is a 2 for 1 recipe shortcut: Reserve 4 cups cooked stir-fry mixture and 3 cups cooked rice to make Spicy Ginger-Beef & Rice Soup with Lime tomorrow.
Eat Well… Ellen
Spicy Ginger Beef Stir fry with Rice
Ingredients:
2 lbs boneless sirloin steak, about 3/4 - inch thick, trimmed
1/4 cup light soy sauce
1 Tbsp cornstarch
1 Tbsp grated gingerroot
1/4 cup canola oil, divided
1 1/2 cup matchstick-cut carrots
1 large onion, sliced
1large red bell pepper, cut into thin strips
1 1/2 cup sliced mushrooms
2 garlic cloves, minced
1 1/2 cup sugar snap peas or snow peas
1/8 tsp dried pepper flakes, optional
6 cup hot cooked long grain rice
Directions:
Cut beef in half lengthwise and then cut crosswise into thin slices; set aside.In a small bowl, combine soy sauce, cornstarch and gingerroot. Stir until cornstarch dissolves; set aside.Heat a large skillet or wok over medium-high heat.
Working in 3 batches, add one tablespoon of canola oil, coating bottom evenly. Add one-third of beef slices and cook 1 minute, until browned, stirring constantly. Remove from skillet and set aside. Repeat with remaining 2 batches. Return skillet to medium-high heat; add remaining 1 tablespoon canola oil. When hot, add carrots, onion, bell pepper, mushrooms and garlic, and stir-fry 3 minutes or until tender-crisp.Add soy mixture, beef, snap peas and pepper flakes, if desired, to vegetables in skillet.
Cook 1-2 minutes, stirring constantly, or until sauce thickens. Serve over hot rice.
Spicy Ginger Beef and Rice Soup :
Ingredients
3 - 4 medium green onions
3 cup reserved cooked medium or long grain rice
2 (14 oz) can reduced-sodium beef broth
4 cup reserved Ginger-Beef Stir Fry (see recipe above)
1 1/2 Tbsp grated ginger root
1/8 tsp dried red pepper flakes, if desired
1 medium lime, cut in wedges
Directions:
Thinly slice white parts of onions and set aside. Diagonally slice green tops of onions and set aside in separate bowl.
Place rice in microwave-safe bowl with 1/4 cup water. Cover with plastic wrap and microwave on high 2 minutes or until heated through.In large saucepan, bring broth to boil over high heat. Add stir fry mixture (leftovers), white part of onions, ginger and pepper flakes. Return to boil and then remove from heat.Serving Instructions:Spoon equal amounts of soup into four bowls; mound 3/4 cup rice in center of each bowl and top with sliced onion greens. Serve with lime wedges.
Many people think that it takes too much time and effort to eat healthy meals everyday. Although it can be hard to plan meals around work, school and a busy family life, using Canada’s Food Guide can make meal times at home quick, easy and healthy for the whole family.
What is Canada’s Food Guide?
Canada’s Food Guide is a basic educational tool that was created to help Canadians eat a healthy and nutritious diet. It takes the science of nutrition and presents it in ways that are easy to understand and apply to everyday eating.
There are four food groups in Canada’s Food Guide:
1. Fruits and vegetables
2. Grains
3. Milk and Alternatives
4. Meat and Alternatives
What is a Canada’s Food Guide Serving?
A Canada’s Food Guide serving is the amount of food that makes up 1 “serving” of that food group. For example ½ cup of fresh, frozen or canned vegetables is equal to 1 serving of fruits and vegetables. A food guide serving depends on your age and sex. Female teens between the ages of 14-18 should be eating 7 servings of fruit and vegetables per day; where as male teen between ages of 14-18 should be eating 8 servings of fruits and vegetables each day. Female adults between the ages of 19-51 years of age should be eating 2 servings of meat and alternatives, compared to men of that same age group who need 3 servings.
How do I plan Healthy Meals for my Family?
The first step in creating healthy meals for the whole family is planning. You need to plan your meals for the week; this will guide your grocery list. Make lists based off the weekly meal plans and stick to the list when shopping.
When planning meals keep in mind that you want to get as many food guide servings in a meal as possible to make sure you and your family are eating the recommended amount of servings per day. For example if one dinner choice is stir fry, make sure to have lots of vegetables like yellow peppers, red peppers , broccoli, and carrots. If adding a meat to the dish make sure to choose a lean meat low in fat and salt, or tofu for protein but keeping it a vegetarian meal.
Prep work can make meals quick and easy, chopping vegetables and meat the night before and storing in the fridge can increase speed in the kitchen. Get the whole family involved and have teenage family members in charge of the prep work for meals. Sticking to healthy meals is easier when everybody helps!
More tips for Healthy Eating
Choose whole fruits and vegetables over juices, make half of daily grain products whole grain, eat one dark green and bright orange fruit or vegetable everyday and select lean meats with little or no salt and preservatives added.
For more information on healthy eating with Canada’s Food Guide Visit the Health Canada website atwww.hc-sc.gc.ca
Live Well… Chinweoke
Steps to increase your daily exercise
Exercise can be such an overwhelming thought when you think you have to buy a gym pass, find time to go to the gym and then spend two hours sweating. It doesn’t have to be an overwhelming experience though. Adding little “tricks” throughout your day can help you increase your daily exercise and build a healthy habit.
It takes 21 days to build (or break) a habit and if you start small with something you can do, then it will be easier to increase the time when your 21 days are up. If you are someone who never exercises right now then make your goal to do “something” everyday. When I did this little challenge for myself I found myself doing standing leg lifts while brushing my teeth, sit-ups during tv night, squats while washing the dishes and lunges every time I went from the kitchen to the living room. If you are someone who works in an office, try to get up and stretch or move around a little bit every hour. Get up and go talk to a co-worker rather than emailing or calling them, walk to the cafeteria to refill your water bottle, take the stairs instead of the elevator, park at the back of the parking lot at work, walk for your lunch break and encourage walk and talk meetings instead of sit and eat meetings.
For those of you who are already active and looking for something more try to add 10 minutes every morning and evening of interval training. This is not a scary term but rather something that is great to try and work into your day.
For instance, let’s say you take half an hour to make supper, set the table and get everyone to the table. While making supper take 1 minute intervals of jumping jacks or jogging on the spot. When your are done your minute, let your heart rate calm down and continue with supper; when your heart rate is back to normal do it again. When you are setting the table get your plates and do lunges all the way to the table and back until you have everything you need. When you need to get everyone to the table instead of yelling and getting frustrated at the lack of response, do a high knee jog or a cross country ski movement to each room to get everyone. Having something active to do during dinner making time will also keep your mind off of snacking and eating too much before supper even begins.
After supper, the tv is on and every time a commercial comes on do a different exercise: jumping jacks, sit-ups, leg lifts, squats, lunges, and toe touches. If you were to do that for a 1 hour show you would get close to a 20 minute workout.
Try to think of this as a 21 day challenge and the reward at the end will be a healthier, more active YOU...with a brand new habit!
Keep Well… Kristy
I love making stir fries for my family. It is a great way to have a lot of wonderful vegetables and the protein can be fish, beef, pork, chicken or tofu. I think of stir fries as so versatile and it doesn’t take a lot of time to cook. Where it is time consuming is cutting up the vegetables. If I plan that week that I am going to have a stir fry, I always try to cut up the vegetables earlier in the week, usually on a Sunday. Then they are cleaned, chopped and ready to go for a stir fry or for dipping with hummus as a favorite snack for my family.
Hummus recipe
Ingredients:
1 (19 oz) can chickpeas, rinsed and drained
5 Tbsp canola oil
1/4 cup freshly squeezed lemon juice
1 garlic clove, minced
1 tsp pepper
1/2 tsp salt
Directions:
In a food processor, add chickpeas, garlic and lemon juice. Blend in canola oil, pepper and salt. Process until smooth. Place in a serving dish. Serve with pappadams, pita crisps, crackers or cut up vegetables.
I have included 2 recipes this month; it is a 2 for 1 recipe shortcut: Reserve 4 cups cooked stir-fry mixture and 3 cups cooked rice to make Spicy Ginger-Beef & Rice Soup with Lime tomorrow.
Eat Well… Ellen
Spicy Ginger Beef Stir fry with Rice
Ingredients:
2 lbs boneless sirloin steak, about 3/4 - inch thick, trimmed
1/4 cup light soy sauce
1 Tbsp cornstarch
1 Tbsp grated gingerroot
1/4 cup canola oil, divided
1 1/2 cup matchstick-cut carrots
1 large onion, sliced
1large red bell pepper, cut into thin strips
1 1/2 cup sliced mushrooms
2 garlic cloves, minced
1 1/2 cup sugar snap peas or snow peas
1/8 tsp dried pepper flakes, optional
6 cup hot cooked long grain rice
Directions:
Cut beef in half lengthwise and then cut crosswise into thin slices; set aside.In a small bowl, combine soy sauce, cornstarch and gingerroot. Stir until cornstarch dissolves; set aside.Heat a large skillet or wok over medium-high heat.
Working in 3 batches, add one tablespoon of canola oil, coating bottom evenly. Add one-third of beef slices and cook 1 minute, until browned, stirring constantly. Remove from skillet and set aside. Repeat with remaining 2 batches. Return skillet to medium-high heat; add remaining 1 tablespoon canola oil. When hot, add carrots, onion, bell pepper, mushrooms and garlic, and stir-fry 3 minutes or until tender-crisp.Add soy mixture, beef, snap peas and pepper flakes, if desired, to vegetables in skillet.
Cook 1-2 minutes, stirring constantly, or until sauce thickens. Serve over hot rice.
Spicy Ginger Beef and Rice Soup :
Ingredients
3 - 4 medium green onions
3 cup reserved cooked medium or long grain rice
2 (14 oz) can reduced-sodium beef broth
4 cup reserved Ginger-Beef Stir Fry (see recipe above)
1 1/2 Tbsp grated ginger root
1/8 tsp dried red pepper flakes, if desired
1 medium lime, cut in wedges
Directions:
Thinly slice white parts of onions and set aside. Diagonally slice green tops of onions and set aside in separate bowl.
Place rice in microwave-safe bowl with 1/4 cup water. Cover with plastic wrap and microwave on high 2 minutes or until heated through.In large saucepan, bring broth to boil over high heat. Add stir fry mixture (leftovers), white part of onions, ginger and pepper flakes. Return to boil and then remove from heat.Serving Instructions:Spoon equal amounts of soup into four bowls; mound 3/4 cup rice in center of each bowl and top with sliced onion greens. Serve with lime wedges.
Tuesday, January 27, 2009
Welcome to Be Well
We are really excited to combine health, exercise, recipes and check out the videos clips from partnerships with the Manitoba Heart and Stroke Foundation, Great Taste of Manitoba in a local electronic newsletter, easy to read and easy to share.
At Be Well, we have a few people that will be contributing to the e-newsletter, Chinweoke Asagwara, an up and coming dietitian who wants to make a difference in people lives. Chinweoke is a university student at University of Manitoba and will be providing some healthy tips. Kristy Loewen of the Food Coach will keep us motivate to move more and I will be giving you some of our most delicious recipes that we have at the MB canola growers.
I hope you share the e-newsletter with your friends and family. Have them sign up at http://www.canolarecipes.ca/ and each month, a new edition will pop into your email box. Please send us a note back letting the team know your thoughts.
Live Well, Keep Well, Eat Well …………. Be Well!
Ellen
February - Heart Month
How Healthy is your Heart?
Health Canada states that cardiovascular disease (CVD) is the number one killer in Canada; it is a term that refers to more than just one disease of the circulatory system including the heart and blood vessels. For example this can be ischemia of the heart which is a lack of oxygenated blood to the heart resulting in angina (chest pain). Understanding the risk factors for CVD and eating heart healthy foods is a great way to reduce your chances of developing the disease.
Heart Healthy Foods – A Good Place to Start
Polyunsaturated fats like omega 3 and omega 6 are heart healthy fats and can contribute to improve heart health. These fats are called essential fatty acids because the human body cannot synthesize them and they must be obtained in the diet. Their importance in the body is as precursors to other fatty acids in the body that regulate blood clotting, inflammation and blood pressure, which has an implication in the development of CVD.
A great source of omega 3 and omega 6 fatty acids is canola oil. This oil has low amounts of saturated fats that contribute to CVD and is a versatile cooking ingredient that can allow consumers to easily incorporate omega 3 and omega 6 fatty acids in the diet.
Taking Heart Health into your own Hands
What you can do to Improve Heart Health
Aside from diet there are a number of factors that contribute to the development of CVD either alone or in combination. These are called “risk factors” and can be modifiable or non modifiable.
Non modifiable risk factors are just that, they are factors we cannot change like:
- Genetics
- Family history
- Ethnicity
Whereas modifiable risk factors are those we can change to reduce chances of developing CVD for example:
- Smoking
- Low physical activity
- Obesity
- Consumption of high saturated fat and salt diets
- Hypertension ( high blood pressure)
Smoking increases the chances of blood clots, and reduces oxygen in the blood. Quitting or not smoking will help to reduce chances of CVD. Being overweight especially if you carry your weight in the mid section is a risk factor for CVD, becoming active is another way to improve heart health.
Take small steps to achieve this goal, take the stairs instead of the elevator or if you take the bus get off two stops early and walk, every bit helps in working your way to a healthy heart.
High fat, high salt diets contribute to obesity and hypertension, replacing these foods with fresh fruits and vegetables can increase heart health. These foods are great sources of fiber and antioxidants. Which work to decrease body cholesterol and protect the body from oxidative damage.
You only have one heart, so take care of it! CVD is a serious health care problem in Canada and each person can take the individual steps necessary to do what they can to keep their hearts healthy.
Be good to yourself – Start with the heart! Live Well… Chinweoke
Chinweoke Asagwara is a fourth year student at the University of Manitoba, in the Faculty of Human Ecology. She is an active part of her faculty as a member of the Human Ecology Students’ Organization. Chinwe spends a lot of time in the community volunteering, mainly at Health Sciences Center within the department of children emergency. In her third year of the department program Human Nutritional Sciences this young student wishes to become a community dietician working in preventative nutritional care within the immigrant population in Canada.
Keeping your heart healthy and upbeat!
In this cold winter month it is important to keep your heart beating at its potential. We don’t want the only time your heart races to be on Valentine’s Day when you’ve received an unexpected gift! There are many different ways you can incorporate some heart pounding workouts into your day. The great part about exercise is that it doesn’t have to be monotonous and it actually works to your benefit when it isn’t. Small changes in your daily routine can make a big difference.
Cardiovascular exercise is one of the best way to burn fat. On a scale of 1-10, 10 being the hardest you can possibly work out and 1 being sitting down you should be working at a 6-8. At a 6 your heart rate will be elevated to a point where can still have a full conversation while slightly out of breath. At an 8 you will only be able to speak a few words in a row and will be quite out of breath. Try to do your cardio workout 3-4 times a week for a minimum of 20-30 minutes. This doesn’t mean you have to do it all at once though. Try 2-3 sessions of 10 minutes throughout your day if that fits your schedule better.
Here are some great heart pounding exercises that you can do ANYWHERE!!
Do each exercise for about 2 minutes and walking around or marching on the spot for 1minute in between to start. Eventually work so that you don’t need any breaks or only take a break every other exercise.
Repeat the sequence until you reach your desired time starting with 2 minutes of marching for a warm up and cool down.
1. Jog on the spot à trying to kick your bottom
2. Wide squat with a jump à place your feet a little wider than shoulder width and sink down until your bottom is parallel to the ground (or as close as you can get) and then jump up and land back in that position
3. *Cross country ski à standing nice and tall legs and arms scissor back and forth
4. *Lunges with a jump in between à step one foot forward and sink down in the back knee then jump to switch legs
5. High jogs à bring your knees up high in front so that if you held your hands at waist level your knees would hit them
6. Squat with arm punches à sit in that wide squat again and punch the arms out in front one at a time
7. Jumping jacks
8. Skip without the rope à hands down at your and turning the invisible rope while your legs jump one or two at a time
9. *Elbow to opposite knee à bring up your right knee to your left elbow, once you have the coordination down you can add a jump in between
10. *Power jumps à start in a low squat (legs hips width apart) and jump as high as you can reaching your arms up
Good luck and wishing you a Happy Heart Month! Keep Well… Kristy
If you have any questions feel free to email Kristy at foodcoach@mts.net.
Kristy Loewen has her Bachelor’s Degree in Human Nutritional Sciences and teaches many different fitness classes such as Pilates, Yoga and Aquafit. She has always had a love for aerobics and sports that keep workouts from becoming monotonous. In her business, Food Coach, Kristy seeks to counsel people to become more healthy on a level that meets their needs and challenges them to strive for their potential.
Chocolate Lave Cake
What better to make for a loved one to celebrate Valentine’s Day then a warm chocolate cake with oozing chocolate? The Chocolate Lava cake with raspberry sauce is a wonderfully delicious recipe and easy to make. It is a perfect dessert to celebrate any special occasion. Make extras as the cakes freeze well and are great for unexpected guests. No need to defrost, just heat in oven at 350 F (180 C) for 30 - 35 minutes.
Chocolate Cake
Ingredients:
2 1/2 semi-sweet chocolate squares (4 oz / 125 g)
1/4 cup canola oil
2 large eggs
2 large egg yolks
2 Tbsp sugar
1/4 cup sifted flour
3 -1/2 inch chunks of chocolate
3 inch ramekins
Directions:
Cut up the squares of chocolate and place in a metal bowl with the canola oil. Melt the chunks of chocolate over a simmering pan of water. Beat the egg and egg yolks with the sugar until light and fluffy (approximately 5 minutes). Add the melted chocolate mixture to egg mixture. Add the flour and beat until fluffy and glossy, approximately 5 minutes.
Oil and flour three 3" ramekins. Fill the ramekins 1/2 full with cake batter and then place a chocolate chunk into the centre of each ramekin. Add the remaining batter until each ramekin is 3/4 full.
Bake at 350 F (180 C) for 15 - 20 minutes or until the centre of the cake is wobbly and the sides are cooked. Run a butter knife around the edge of the cake to loosen and tip out onto a plate.
Raspberry Sauce
Ingredients:
8 oz fresh or frozen raspberries
2 Tbsp lemon juice
1/4 cup sugar
1/3 cup Framboise liqueur or water
Directions:
In a saucepan, add raspberries, lemon juice, sugar and Framboise and slowly bring to a boil. Simmer for a few minutes.
It can be served immediately or run through a nylon sieve to remove seeds. (Do not use a metal sieve, or fruit will have a metallic taste).
Serving Instructions: Serve with raspberry sauce.
This month's challenge
We will have a new challenge for you every month. This month’s challenge is the 10,000 step challenge. The goal of taking 10,000 steps in a day is a rough equivalent to the recommendation to accumulate 30 minutes of activity most days of the week. It should be enough to reduce your risk for disease and help you lead a longer, healthier life.So snap on your pedometer and start moving.
Local Flavours:
Truffles chocolate, specializing in decadent handmade truffles. Flavors offered by Master Chocolatier Denyse Appelmans include Chai Spice, Thai Green Curry, Lemon Lime, Mint Green Tea, Cashew Crunch, and many more.
Contact information
phone 204-997-3237
located at 513 Osborne Street South, Winnipeg,MB
We are really excited to combine health, exercise, recipes and check out the videos clips from partnerships with the Manitoba Heart and Stroke Foundation, Great Taste of Manitoba in a local electronic newsletter, easy to read and easy to share.
At Be Well, we have a few people that will be contributing to the e-newsletter, Chinweoke Asagwara, an up and coming dietitian who wants to make a difference in people lives. Chinweoke is a university student at University of Manitoba and will be providing some healthy tips. Kristy Loewen of the Food Coach will keep us motivate to move more and I will be giving you some of our most delicious recipes that we have at the MB canola growers.
I hope you share the e-newsletter with your friends and family. Have them sign up at http://www.canolarecipes.ca/ and each month, a new edition will pop into your email box. Please send us a note back letting the team know your thoughts.
Live Well, Keep Well, Eat Well …………. Be Well!
Ellen
February - Heart Month
How Healthy is your Heart?
Health Canada states that cardiovascular disease (CVD) is the number one killer in Canada; it is a term that refers to more than just one disease of the circulatory system including the heart and blood vessels. For example this can be ischemia of the heart which is a lack of oxygenated blood to the heart resulting in angina (chest pain). Understanding the risk factors for CVD and eating heart healthy foods is a great way to reduce your chances of developing the disease.
Heart Healthy Foods – A Good Place to Start
Polyunsaturated fats like omega 3 and omega 6 are heart healthy fats and can contribute to improve heart health. These fats are called essential fatty acids because the human body cannot synthesize them and they must be obtained in the diet. Their importance in the body is as precursors to other fatty acids in the body that regulate blood clotting, inflammation and blood pressure, which has an implication in the development of CVD.
A great source of omega 3 and omega 6 fatty acids is canola oil. This oil has low amounts of saturated fats that contribute to CVD and is a versatile cooking ingredient that can allow consumers to easily incorporate omega 3 and omega 6 fatty acids in the diet.
Taking Heart Health into your own Hands
What you can do to Improve Heart Health
Aside from diet there are a number of factors that contribute to the development of CVD either alone or in combination. These are called “risk factors” and can be modifiable or non modifiable.
Non modifiable risk factors are just that, they are factors we cannot change like:
- Genetics
- Family history
- Ethnicity
Whereas modifiable risk factors are those we can change to reduce chances of developing CVD for example:
- Smoking
- Low physical activity
- Obesity
- Consumption of high saturated fat and salt diets
- Hypertension ( high blood pressure)
Smoking increases the chances of blood clots, and reduces oxygen in the blood. Quitting or not smoking will help to reduce chances of CVD. Being overweight especially if you carry your weight in the mid section is a risk factor for CVD, becoming active is another way to improve heart health.
Take small steps to achieve this goal, take the stairs instead of the elevator or if you take the bus get off two stops early and walk, every bit helps in working your way to a healthy heart.
High fat, high salt diets contribute to obesity and hypertension, replacing these foods with fresh fruits and vegetables can increase heart health. These foods are great sources of fiber and antioxidants. Which work to decrease body cholesterol and protect the body from oxidative damage.
You only have one heart, so take care of it! CVD is a serious health care problem in Canada and each person can take the individual steps necessary to do what they can to keep their hearts healthy.
Be good to yourself – Start with the heart! Live Well… Chinweoke
Chinweoke Asagwara is a fourth year student at the University of Manitoba, in the Faculty of Human Ecology. She is an active part of her faculty as a member of the Human Ecology Students’ Organization. Chinwe spends a lot of time in the community volunteering, mainly at Health Sciences Center within the department of children emergency. In her third year of the department program Human Nutritional Sciences this young student wishes to become a community dietician working in preventative nutritional care within the immigrant population in Canada.
Keeping your heart healthy and upbeat!
In this cold winter month it is important to keep your heart beating at its potential. We don’t want the only time your heart races to be on Valentine’s Day when you’ve received an unexpected gift! There are many different ways you can incorporate some heart pounding workouts into your day. The great part about exercise is that it doesn’t have to be monotonous and it actually works to your benefit when it isn’t. Small changes in your daily routine can make a big difference.
Cardiovascular exercise is one of the best way to burn fat. On a scale of 1-10, 10 being the hardest you can possibly work out and 1 being sitting down you should be working at a 6-8. At a 6 your heart rate will be elevated to a point where can still have a full conversation while slightly out of breath. At an 8 you will only be able to speak a few words in a row and will be quite out of breath. Try to do your cardio workout 3-4 times a week for a minimum of 20-30 minutes. This doesn’t mean you have to do it all at once though. Try 2-3 sessions of 10 minutes throughout your day if that fits your schedule better.
Here are some great heart pounding exercises that you can do ANYWHERE!!
Do each exercise for about 2 minutes and walking around or marching on the spot for 1minute in between to start. Eventually work so that you don’t need any breaks or only take a break every other exercise.
Repeat the sequence until you reach your desired time starting with 2 minutes of marching for a warm up and cool down.
1. Jog on the spot à trying to kick your bottom
2. Wide squat with a jump à place your feet a little wider than shoulder width and sink down until your bottom is parallel to the ground (or as close as you can get) and then jump up and land back in that position
3. *Cross country ski à standing nice and tall legs and arms scissor back and forth
4. *Lunges with a jump in between à step one foot forward and sink down in the back knee then jump to switch legs
5. High jogs à bring your knees up high in front so that if you held your hands at waist level your knees would hit them
6. Squat with arm punches à sit in that wide squat again and punch the arms out in front one at a time
7. Jumping jacks
8. Skip without the rope à hands down at your and turning the invisible rope while your legs jump one or two at a time
9. *Elbow to opposite knee à bring up your right knee to your left elbow, once you have the coordination down you can add a jump in between
10. *Power jumps à start in a low squat (legs hips width apart) and jump as high as you can reaching your arms up
Good luck and wishing you a Happy Heart Month! Keep Well… Kristy
If you have any questions feel free to email Kristy at foodcoach@mts.net.
Kristy Loewen has her Bachelor’s Degree in Human Nutritional Sciences and teaches many different fitness classes such as Pilates, Yoga and Aquafit. She has always had a love for aerobics and sports that keep workouts from becoming monotonous. In her business, Food Coach, Kristy seeks to counsel people to become more healthy on a level that meets their needs and challenges them to strive for their potential.
Chocolate Lave Cake
What better to make for a loved one to celebrate Valentine’s Day then a warm chocolate cake with oozing chocolate? The Chocolate Lava cake with raspberry sauce is a wonderfully delicious recipe and easy to make. It is a perfect dessert to celebrate any special occasion. Make extras as the cakes freeze well and are great for unexpected guests. No need to defrost, just heat in oven at 350 F (180 C) for 30 - 35 minutes.
Chocolate Cake
Ingredients:
2 1/2 semi-sweet chocolate squares (4 oz / 125 g)
1/4 cup canola oil
2 large eggs
2 large egg yolks
2 Tbsp sugar
1/4 cup sifted flour
3 -1/2 inch chunks of chocolate
3 inch ramekins
Directions:
Cut up the squares of chocolate and place in a metal bowl with the canola oil. Melt the chunks of chocolate over a simmering pan of water. Beat the egg and egg yolks with the sugar until light and fluffy (approximately 5 minutes). Add the melted chocolate mixture to egg mixture. Add the flour and beat until fluffy and glossy, approximately 5 minutes.
Oil and flour three 3" ramekins. Fill the ramekins 1/2 full with cake batter and then place a chocolate chunk into the centre of each ramekin. Add the remaining batter until each ramekin is 3/4 full.
Bake at 350 F (180 C) for 15 - 20 minutes or until the centre of the cake is wobbly and the sides are cooked. Run a butter knife around the edge of the cake to loosen and tip out onto a plate.
Raspberry Sauce
Ingredients:
8 oz fresh or frozen raspberries
2 Tbsp lemon juice
1/4 cup sugar
1/3 cup Framboise liqueur or water
Directions:
In a saucepan, add raspberries, lemon juice, sugar and Framboise and slowly bring to a boil. Simmer for a few minutes.
It can be served immediately or run through a nylon sieve to remove seeds. (Do not use a metal sieve, or fruit will have a metallic taste).
Serving Instructions: Serve with raspberry sauce.
This month's challenge
We will have a new challenge for you every month. This month’s challenge is the 10,000 step challenge. The goal of taking 10,000 steps in a day is a rough equivalent to the recommendation to accumulate 30 minutes of activity most days of the week. It should be enough to reduce your risk for disease and help you lead a longer, healthier life.So snap on your pedometer and start moving.
Local Flavours:
Truffles chocolate, specializing in decadent handmade truffles. Flavors offered by Master Chocolatier Denyse Appelmans include Chai Spice, Thai Green Curry, Lemon Lime, Mint Green Tea, Cashew Crunch, and many more.
Contact information
phone 204-997-3237
located at 513 Osborne Street South, Winnipeg,MB
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