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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