UnDiet...Week 41

Hello UnDieters! 

Don't those look good? 

Are any of you still eating an apple a day? If you can remember back, oh-so-long ago, that was our very first challenge in this year of healthy eating. Sometimes the simplest missions are the best. 


You would easily be forgiven if you had abandoned your resolve to eat a daily apple through the summer, with all of that blushing summer produce. However, now that the berries, peaches and plums have been either preserved or composted, it is time to get reacquainted with the fruits of fall labour. So as we get back in touch with our original goal, let's up the ante just a little bit. You are all now very well established UnDieters and it shouldn't faze you at all! 


For this week, let's eat one apple AND one pear a day...and keep it up through New Year's Day. These beautiful fruits are the very best that BC has to offer right now. Crisp, sweet and packed with fibre, eating an apple and a pear everyday will help boost your intake of fruit and veg in a season when it can be all too simple to forget produce. Red skins will provide anthocyanins for a healthy heart; apples feature quercetin to support respiratory health and copper in pears helps build SOD, a super antioxidant in the body. Just what this busy season calls for, I think...


To your health!
Desiree

UnDiet...Week 39

Kiwis growing in the warm Vancouver sun...

Hello UnDieters!


I hope you enjoyed this gorgeous autumn weekend. It really couldn't have been more beautiful. I spent these sunny days taking full advantage of the season: we wandered through a corn maze, visited the UBC apple festival (and saw these kiwis growing at the botanical garden!) and picked up our CSA share of local wheat from Urban Grains. And I bought an apple tree. Which I intend to grow on my patio. Wish me luck folks - I hope to have some 0 mile apples next fall!


As the days turn colder, we start looking for heartier food and sometimes it is easy to forget a bit about fruits and vegetables in favour of grains and proteins. So this week, we are going to measure up! You all know that I am not a big fan of counting calories but a few simple metrics can help us all eat a bit healthier. So this week, your number is 50. Each time to sit down to a meal or snack, ensure that 50 percent of the food you are eating is a fruit, a vegetable or both! 


Basing all of your meals on produce is an easy way to keep calories down without skimping on the actual volume of food you are eating (and therefore not feeling satisfied). You all already know how energizing fruits and veggies are so I won't spend volumes expounding upon the virtues of fresh produce. Even if won't touch another salad until April, be sure to get those veggies in. Cool weather fruits and vegetables lend themselves beautifully to cooking: think stewed greens with cannellini beans; roast squash or red peppers over pasta; baked apple crumbles and poached pears. 


Enjoy the harvest,
Desiree

UnDiet...Week 27

Hello UnDieters!

How did your ingredient reading experiment go last week? Any shocking revelations? Any happy reassurances? Hopefully you felt a little more connected to what is in your food...and going into your body.

This week is all about celebrating the harvest once more. It is time to eat tomatoes. Nothing beats the flavour of a tomato straight from the field, with nothing more than a little salt and freshly cracked pepper. Aside from being gorgeous and delicious, tomatoes pack in a nutritional punch.

Packed with vitamin C to help support healthy skin through collagen production and vitamin A for skin integrity, tomatoes can even help defend your skin from sun damage thanks to the antioxidant, lycopene. Lycopene also helps to support prostate health. For the most lycopene absorption, cook your tomatoes with a little healthy fat such as extra virgin olive oil. Tomatoes are also rich in potassium for healthy blood pressure and low in calories...making them the perfect summer food.

Taste summer this week and try and eat tomatoes (grown close to home!) twice this week. Go for something new and try chocolate, zebra or other heirloom varieties to take a break from the everyday hot house, mass produced varieties.

Shine on,
Desiree

UnDiet...Week 25

Hello Summer (and UnDieters)!!


I hope you are enjoying the glorious summer sunshine; it has finally graced Vancouver with its presence for 2 consecutive days and I am feeling optimistic that it is here to stay.


So now that summer is here in our Pacific Northwest home, that can only mean one thing...berries. So this week, it is time to celebrate in true UnDiet fashion and commit to eating 1 cup of fresh berries every day. 


Berries are one of the most nutrient dense fruits that nature offers us. Not only are they full of filling fibre and glow restoring antioxidants, their nutrients also help to stave off heart disease, cancer and other chronic disease. Berries are also slow to release their energy, making them a great choice for maintaining stable blood sugars. Did I also mention, they are delicious? Nothing beats the succulent crush of berry juice dribbling down your chin - it is like summer itself. Choose whatever tickles your fancy at the market: strawberries or blueberries, raspberries, cherries or blackberries. Just enjoy a cup full everyday.


What to do with berries? Snack on them instead of something starchy at movie time; swirl them in yogurt for a snack or bake them with an oat topping for a treat. And if you really want to earn bonus points, go find yourself a few flats of berries and either can them or freeze them to enjoy local berries off season. 


Go berry pickin', people!
Desiree

UnDiet...Week Seven

Oh boy, am I ready for spring. The endless stream of root veggies, apples and pears, while lovely, are beginning to grow tired. I am ready for fresh green things. That being said, we still have to find a way to eat well until the weather warms and if we can do it in a sustainable way, all the better.


So this week, it is time for a major antioxidant boost in the form of blueberries. Yes, there are "fresh" blueberries showing up from the southern hemisphere these days but I would urge you to go for frozen blueberries instead. I often get asked if frozen is as healthy as fresh and in situations like these, the answer is a resounding, "Yes!". 


Picking fruits and vegetables at the peak of their ripeness also provides nutrients at their peak. When produce is grown far away, it must be picked earlier so that it can withstand the long journey, potentially stunting its nutrient content. In addition, many nutrients, such as vitamin C are incredibly delicate and start to degrade quickly after the produce is picked. So in the winter, when local options don't exist frozen produce can be a very nutritious option.


So starting this week, pick up a big bag of frozen blueberries (bonus points if they are locally grown!) and eat at least a 1/2 cup a day. Look for a product that is unsweetened and give the bag a squeeze: the blueberries should still be individually frozen, not frozen together in clumps which indicates that they have thawed and refrozen at least once. Frozen blueberries are perfect added directly to smoothies and baking. If you want to eat them as a snack, simply keep a small amount in the fridge thawed so they are ready to top cereal, yogurt or even throw them in a salad.


Blueberries are a true superfood. Low in calories but packed with vital nutrition, blueberries are a fruit that will not raise blood sugars substantially making them a good choice for managing weight. Blueberries are rich in antioxidants, including anthocyanins, which help to protect the heart and entire circulatory system. The antioxidants in blueberries, including vitamin C, also contribute to healthy skin while decreasing inflammation, another indirect cause of skin concerns and premature aging. Some research has even pointed to the power of daily blueberries to protect your brain against cognitive decline. Wait...what was that last sentence? Can't remember? You need to eat more blueberries!


Cheers,
Desiree

To Eat...or Not to Eat...Seafood

Image from http://www.vanaqua.org/oceanwise/ocean-wise-heroes.html

Five weeks in, the sleepless nights are now starting to add up and my little bundle of joy is robbing my brain of valuable thinking time. Well, at least I tell myself that my thinking time is valuable...So my "baby brain" has to thank my friend Steve for all of the good blog post ideas he has been providing me of late. 


Surprisingly (or not, for any other health professionals out there), very few of my friends or family actually ask me for nutrition advice. What is even more humorous is the discussions that occur regarding health or nutrition in my presence without anyone even so much as glancing my way. I have gotten used to just shutting my trap when this occurs because I have learned that unsolicited advice is rarely accepted with a smile. Maybe that is why I started this blog in the first place...to spew out all the information held hostage in my brain.


My friend Steve, however, is one of the few exceptions to this rule and a few days ago he asked me about what kind of seafood he should be eating, other than salmon (which is all most nutrition literature talks about). At the bottom of the email, he casually mentioned that the topic would make a good blog post and since I was stumped on what to write about next...voila!


Seafood is an interesting discussion, both from a nutrition perspective and an environmental perspective; one topic which I can claim to have a decent background in...the other, not. Here in BC, we are pretty fortunate to have the king's ransom of seafood at our doorsteps but few of us venture outside of a handful of comfortable favourites: canned tuna, fish and chips, salmon and prawns. When it comes to seafood, there are really two categories to choose from - the "superfoods" and the "healthy options". Read on, Steve...read on...


The Superfoods 
You guessed it, these are the cold water, fatty fish such as herring, mackerel, sardines and salmon. If you were only to eat one serving of seafood a week, make one of these stars your choice. Why are these so good for you? It isn't just the omega 3 fats...but that's a start. 


Omega 3s Cold water oily fish such as salmon are rich in anti-inflammatory omega 3 fats and what makes them really special is the kind of omega 3 fats they contain. We get ALA from vegetable omega 3s like pumpkin seeds and hemp seeds but fish give us what are called the "long chain" or "preformed" omega 3 fats, EPA and DHA. EPA and DHA are not technically essential fats because in theory, our body can make EPA and DHA from ALA - but we suck at it. The most efficient of us turn about 20% of the ALA we eat into EPA and DHA, which are the potent omega 3s in the body; some of us can only convert 5%. So getting your EPA and DHA directly from fish makes a lot of sense, because we know that these two fats can help us soothe chronic inflammation, help us prevent chronic disease and even boost our brain function. In fact, EPA and DHA are so good for you that they are one of only two supplements I recommend everyone take, unless they eat 3 good sized servings of fatty fish a week. Wild fish is your best source; it used to be that it had far greater amounts of omega 3 fats than farmed but of course the farmers just started adding omega 3 to the feed to boost the level in the farmed fish. Nothing like "design your own" salmon...come on, people...eat wild! If your seafood does not specifically say "wild", it isn't.....so look for the label.


Vitamin D The next reason that these fish are so good for you is vitamin D, the other of the two supplements I recommend every man, woman and child consume. You can see my post on vitamin D here. There are very few natural food sources of vitamin D, which is critical for our immune function and likely helps us to prevent cancer. Salmon is the star here, with the most vitamin D: a wild Sockeye Salmon steak can have as much as 900 IU of vitamin D (which is 90% of the 1000IU that many experts are now recommending as a daily dose). Nothing else in nature comes close to this level.


Antioxidants Again, gorgeous wild salmon is the star here (remember, colour equals antioxidant pigments) and in salmon, it is the pigment astaxanthin that is responsible for the lovely colour. Same old story with farmed salmon...that pink colour is added via feed manipulation. A unique member of the carotenoid (like beta carotene) family, astaxanthin does not convert to vitamin A in our bodies but the significance of this is not really known. Astaxanthin is being studied for its potential role in reducing inflammation, protecting our skin from sun damage and preventing cancer.


The Healthy Choices
This is the category I will lump most other seafood into. Fish and seafood stand out for being beautifully lean sources of protein, making them a great addition to the diet. White fish and shellfish are low in fat and calories and nutritious: scallops are rich in heart healthy magnesium and anti-oxidant selenium; oysters excel for blood building iron and skin loving zinc and sablefish boasts the electrolyte potassium for healthy blood pressure. I generally recommend that (non-vegetarian) folks divide their daily protein choices between vegetarian sources, poultry and fish throughout the week for better health and choose red meats only occasionally.


There is one health caveat with shellfish and that is the cholesterol in foods like shrimp and lobster. However, these foods contribute very little cholesterol to our diets in comparison with red meats and cheese. In addition, unless you have a significant cholesterol problem, it is the saturated fat in our diet that we worry about with regards to our blood cholesterol levels than our dietary cholesterol intake so feel free to enjoy shrimp every once in a while, guilt free!


Mercury and other Contaminants
The biggest health risk that seafood poses is that of the neurotoxic contaminants, mercury and PCB. When it comes to seafood and contaminants, think to yourself: "Good things come in small packages." Women who are or can become pregnant and children are most vulnerable to dietary exposure to mercury and should take care to avoid highly contaminated species of fish. 


Since contaminants like PCBs and Mercury are not excreted, they accumulate as you move up the food chain - yes, that goes for us too! All the fish we eat (if we are eating highly contaminated species) deposit these nasty toxins into our own system where they stay put and wreak havoc with our health. The superfood fish are all low in contaminants because they are small fish. Stay away from the "big game" fish like swordfish, marlin, shark and fresh tuna. When buying canned tuna, choose light tuna over white tuna, which comes from smaller tuna species. 


Which fish are best for you when it comes to contaminant levels? Rather than have me reinvent the wheel, read this Health Canada article which lays it all out on the line...pun intended.


Sustainability
Now for the larger question...is it sustainable to eat seafood at all? This is a far more complex issue. With the best Sockeye Salmon run we have seen in BC in years, this little voice might get pushed to the back of our minds as we clammer down the dock to buy this delicacy by the bushel load. As news of the health benefits of eating fish grew, our appetite (and therefore demand) for seafood, salmon in particular, grew alongside. And what the affluent Western world wants, it gets - to the detriment of less affluent nations that used to rely on seafood as the main source of protein in their diets.


As our love for seafood grew, we learned to choose wild over farmed, line caught over trawled and local over exotic. These changes went a long way towards "greening" our seafood choices. However, some experts argue that we should refrain from eating seafood at all as even stocks of typically "sustainable" sardines and mackerel in South America and Scandinavia are at risk of overfishing (some say that we are already there) to supply us with fish meal used to fatten up farmed salmon. Others, like the pioneering chef Frank Pabst at Blue Water Cafe believe in introducing us to less favoured items like sea urchin and jellyfish. 


I will stop there or risk exposing my lack of depth when it comes to exploring this topic. Where you stand on this issue is a personal choice but there are some great resources to help you make your decisions. Home grown Ocean Wise is an education program from the Vancouver Aquarium which guides you towards local businesses providing sustainable seafood options, designated by the Ocean Wise logo. The website also provides a list of more sustainable species. The Monterrey Bay Aquarium has its own program called Seafood Watch, where you can print off a handy little pocket guide that I like because it organizes itself with a stoplight system to categorize sustainable choices and also alerts you to high mercury choices so you can avoid them. If you have an iPhone, you can even download an app to keep at your side as you shop and dine. 


In good health,
Desiree

Nutrition ABCs: Broccoli

Image from the mysterious pro-broccoli website...http://www.themiraclefood.ca/

Once so beloved as a superfood, now it seems like we have all but abandoned broccoli for brooding winter greens and exotic tropical berries. Dating back to the Roman Empire, broccoli belongs to the family Cruciferae, which refers to its Cross like shape.  


Broccoli deserves to be back on your nutrition radar: loved by kids and adults alike (sorry Elmo!), broccoli lends itself to a diverse range of cuisines, preparation techniques and is one of the best research vegetables in terms of chronic disease prevention. 


Rich in anti-oxidants for healthy aging and loaded with vitamins and minerals for optimal health, broccoli is one of those foods that should find its way into your diet at least a few times a week. Need more inspiration to rekindle the love for this emerald crucifer? Read on...


Sulphoraphane A sulphur containing compound that helps activate Phase 2 enzymes in the liver responsible for detoxification and elimination, a new study in the journal Clinical Cancer Research (May 1, 2010 16(9): 2580-90) confirms that high doses of sulphoraphane are able to eliminate breast cancer stem cells (CSCs) and stop tumour production. Sulphoraphane may also inhibit H.Pylori infection, a leading cause of stomach ulcers.


Indole-3-Carbinol I3C is another anti-cancer powerhouse: I3C has been also been shown in clinical research to suppress breast cancer development, especially in estrogen sensitive tumour types. (Most recent publication? Click Here) I3C may also have a role to play in suppressing the growth of prostate cancer.


Folate An important nutrient for women who may become pregnant, folate reduces the risk of spinal cord defects in the fetus. Folate is also essential for healthy cell cycle regulation and DNA repair. 1 cup of broccoli contains 94 mcg of folate.


Calcium On a gram by gram basis, broccoli is richer in calcium than milk! Not just for healthy bones, calcium is critical for muscle contraction, healthy nerve transmission and even blood pressure regulation. The vitamin C in broccoli also helps to aid in calcium absorption.


Vitamin C Richer in vitamin C than oranges, 1 cup of broccoli contains 123 mg of vitamin C. Vitamin C helps build collagen for healthy skin, supports immune health and wound healing and aids in absorption of vegetarian iron sources (non-heme iron).


Magnesium Looking for more magnesium? Broccoli packs a punch here too! One cup contains 39 mg of this calming nutrient; magnesium is also important for a healthy heart, blood sugar regulation and muscle contraction.


Lutein and Zeaxanthin These anti-oxidant phytochemicals are critical for eye health and may help prevent age related macular degeneration and cataracts, leading causes of blindness in later years.


Want to get healthier? Eat broccoli! Try to eat 1 cup of broccoli 3 times a week; enjoy it raw, steamed, stirfried or roasted! Avoid overcooking as the sulphur compounds will be degraded and you can tell by the telltale sulphurous odour. Look for vibrant green stems that are firm and eat promptly - many nutrients, such as vitamin C, degrade quickly when stored. Local broccoli not in season? Frozen broccoli is a great option as it is picked at the peak of freshness...lightly cook directly from the frozen state for best results.


If there are any requests for a "C" post...let me know! Some interesting options: Carotenoids, Co-Enzyme Q10, Calorie, Carbohydrate and more....


Eat up...it's summer!
Desiree

Nutrition ABCs: Anti-Oxidants

Photo taken from the BC Blueberry Council Website http://www.bcblueberries.com/

I picked up Leslie Beck's revised The Complete A-Z Nutrition Encyclopedia: A Guide to Natural Health last week and have been devouring it since...then I got inspired to finally do a blog post. It has been such a busy year that my goal of one post a week has quickly gotten away from me. But change is on the horizon so I am looking forward to putting a lot more content on here for you all to enjoy!

I thought it would be fun to do my own little encyclopedia on topics that I find I get frequent questions about - so let's start at the beginning!

A is for anti-oxidants...

Anti-oxidants are still a hot topic after all of these years and yet, many of us still don't fully understand them. So what is an anti-oxidant?

Anti-oxidants are substances that are either naturally occurring in our bodies or occur in nature which help to combat oxidative damage to our tissues. Oxidative stress from normal body metabolism, stress, lifestyle choices, intense exercise and more creates free radicals which have the potential to wreak havoc on our cells. Free radicals are unstable molecules that cause damage to our body's proteins, cells and DNA as they attempt to stabilize themselves.

Fortunately, we come equipped with a built in anti-oxidant defense system to mitigate the fallout; however, our internal defenses can be overwhelmed when the oxidative stress is too great. When damage accumulates over time we see the results in chronic disease and the signs and symptoms of aging. This is where dietary anti-oxidants come into play.

Anti-oxidants in food come in many forms...here are a few examples:

- phytochemicals like anthocyanins in blueberries and pomegranate

- vitamins like A, C & E

- minerals like selenium

- enzymes like superoxide dismutase

So how do we evaluate which anti-oxidants are best for us or which foods are the best source of anti-oxidants?

This is a challenge as our knowledge of how anti-oxidants work in the body is still fairly new. Does an anti-oxidant work on its own or does it work best in tandem with another? In the case of vitamins C and E, one "recharges" the other and so they work best together. Is more of an anti-oxidant better? In the case of many, including vitamin C, too much vitamin C can actually act as a pro-oxidant and therefore cause damage instead of preventing it. If we isolate an anti-oxidant from food, does it work the same as when we consume it in food? Maybe...as you can see, nutritional science is still playing catch up with the gifts that nature has provided us.

One method of evaluating the levels of anti-oxidants in foods is their Oxygen Radical Absorbing Capacity, or ORAC. Foods can be measured in terms of their ORAC value per 100 grams of food. Useful in some ways, ORAC values can tell us that spinach is a healthier choice than iceberg lettuce as it has a higher ORAC value or that the lowly prune carries just as much of an anti-oxidant punch as blueberries. But ORAC levels don't tell us how that capacity will translate into supporting our body's anti-oxidant defense system or what kind of anti-oxidants a food contains.

Should you take anti-oxidant supplements?

It depends...in the case of vitamin E, we have learned that supplementing does not appear to have the health benefits we once expected and for certain populations, like smokers, it can actually do more harm than good. However, vitamin E rich foods such as whole grains and raw seeds carry numerous health benefits. Beta carotene supplements may also not be the nutritional star we were hoping. Other anti-oxidants, like Coenzyme Q10 and EGCG from green tea, are well studied and can be beneficial for some.

So what is my best source of anti-oxidants?

Beautiful, natural food! A plant based diet that maximizes fresh fruits and vegetables, intact whole grains, legumes and raw nuts and seeds will provide you with a wide variety of anti-oxidant nutrients for better health. These nutrients will be complexed in synergistic combinations, the way mother nature intended and provide numerous other nutrients such as fibre.

Any foods I should try to eat more of due to their anti-oxidant benefits?

Here is a just a handful of the many plant world superstars...green tea, blueberries, pomegranates, dark leafy greens like kale and spinach, raw nuts and seeds like walnuts, Brazil nuts and pumpkin seeds, citrus fruits, tomatoes, turmeric and fresh green herbs like thyme and basil.

To your health,

Desiree

Drink...Tea

Good health depends on staying hydrated: water is the medium in which every single reaction in our bodies takes place. Unfortunately, should the urge to sip hit, there aren't a lot of healthy options on offer. Store shelves are stocked with a kaleidoscope of flavoured drinks that offer little more than sugar with preservatives and crayon box hues. Vitamin Water anyone? Kool-Aid with vitamins would still be Kool-Aid. Think about it!

Research shows that liquid calories are the worst offenders when it comes to weight gain because our bodies don't really register the energy intake like they do with a solid meal. So what's a health conscious drinker to do? We diligently shun any beverage with sugar...or fake sugar...or calories of any sort and drink loads of pure, simple water day in and day out (out of a BPA free reusable bottle). Which, truthfully, can get a little boring! Sometimes you need a little flavour...healthy flavour. The answer to your healthy drink quest? Tea!


Tea has a lot going for it: calorie free, much lower in caffeine than coffee and host to powerful disease busting antioxidants. So drink plenty of water...but when you need a little healthy flavour in your life - try one of these 5 great teas!


1. Oooli. Made right here in Vancouver, Oooli is all about oolong tea. What is great about Oooli is that it is real brewed tea, either plain (zero calories!) or lightly sweetened with fruit flavours. The highest calorie count is 80 calories for a 473mL serving and nothing artificial - which is waaaay less than other "iced teas" aka liquid glucose delivery systems. Flavour without the sugar hit!
2. Kombucha Wonder Drink. Kombucha is a fermented tea that has been enjoyed for centuries...the nice people at Wonder Drink people have conveniently bottled it for us! Kombucha is celebrated for detoxifying and energizing properties (try it for yourself to see how you feel - I like it!) and at about 60 calories per 250 ml....the highest calorie count of all 5 teas on my list but not too bad in moderation. One note...I didn't realize that Wonder Drink pasteurizes their products, so unfortunately there are no live probiotics to benefit your gut health - but the products of fermentation (the organic acids purported to detoxify) still live on!
3. Numi Pu-erh Teas. Ever heard of Pu-erh? Pu-erh is a highly prized tea picked from very old tea trees which is then fermented for 60 days. The result is a rich, earthy taste and a higher antioxidant count than most green teas. Pu-erh is purported to have numerous health benefits (you can check them out on Numi's site)....apparently in Taiwan, Pu-erh is called the "skinny tea"! Any Taiwanese tea drinkers out there...let me know! Did I mention there is a chocolate flavour? Yum.
4. Red Espresso. Not that coffee is hideous for you...it isn't really...but perhaps you are a latte lover looking to swap your bean for leaf? Red Espresso is calling! Red Espresso is a specially ground rooibos tea that can be used in your espresso machine or french press. Naturally caffeine free and antioxidant rich, long used in South Africa as a healthy beverage - rooibos tea has a sweet, rich flavour that definitely satisfies the coffee craving. You can buy Red Espresso in the shops and a few local cafes have started making tea lattes from it too.
5. Matcha. The classic green tea health beverage, matcha tea is a highly prized green tea that is ground into a vibrant green powder with a rich, grassy taste. Whisked with a small amount of hot water, matcha is traditionally drunk almost like an espresso shot and because you actually consume the tea leaves - matcha blows traditional green tea out of the water when it comes to antioxidant levels. A bit of an acquired taste....but matcha is where it's at.

To your health!
Desiree

PS....just in case you are wondering, no one paid me to talk about their products...but the nice folks at Oooli did supply me with the photo when I asked...these are all drinks I actually love!