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

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