At The Table Nutrition

Healthy Holiday Eating

admin — Tue, 18 Dec 2012 10:00:49 +0000

You can eat healthy during the holiday season. If this is one of your goals, here are some tips to help you.

Don’t go to a party hungry: we often eat faster and more and can’t stop eating when we are hungry. So be sure to eat well during the day to avoid overeating at the party.
Watch your portions: treat yourself to a nice drink, dessert, or chocolate without guilt, but always watch your portions. Go for small portions.
Make a conscious choice to limit high fat items: high fat food items can be found in many appetizers, fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods.
Fill up on vegetables and fruit: they are loaded with vitamins, minerals and disease- fighting phytochemicals, while low in calories. The fiber in these foods may help you feel full and leave less room for high-calorie, tempting treats.
Limit alcohol intake to one to two drinks and try other versions of alcohol: instead of beer, cider, Bailey’s and Kahlua, try dry wine or a mixed drink with club soda or water.
Drink plenty of water: alcohol, coffee and pop can dehydrate your body.
Offer to bring a dish: bring a healthy dish with you.
Be a social butterfly: spend time enjoying the company of others. The more you talk, the less you will eat.
Be Physical: take nice brisk walks with your loved ones and enjoy their company during the holiday season.

The Essential Cancer Treatment Nutrition Guide & Cookbook: A Book Review

admin — Fri, 06 Jul 2012 16:53:06 +0000

The Essential Cancer Treatment Nutrition Book
by Jean LaMantia, RD with Dr. Neil Berinstein, MD
Robert Rose, 2012, 320 pages
ISBN: 978-0-7788-0298-3

Understanding how food and nutrition can complement treatment options for people with cancer is not easy. When first diagnosed, one is overwhelmed with emotions, concerned about which treatment to follow, and may not be thinking about side effects and how to deal with them. Amongst the sea of information on the subject, Jean LaMantia’s The Essential Cancer Treatment Nutrition Guide & Cookbook is an indispensable guide to the stages of treatment and recovery from cancer in a straightforward and easy-to-understand format.

LaMantia brings a unique perspective to the topic of cancer and nutrition. She is a registered dietitian who has worked at Sunnybrook Health Sciences Centre in Toronto alongside researcher and oncologist Dr. Neil Berinstein. As a family member of a cancer patient and a cancer survivor herself, LaMantia is very familiar with the experiences of both a person with cancer and his or her caregiver. LaMantia still works in the field of cancer prevention and management, and personally lives her life in a way that reduces the risk of recurrence.

The first part of the book helps the reader understand the various cancer therapies available, from surgery to radiation and chemotherapy. It then describes the side effects of the different therapies, with a focus on the nutritional concerns. Practical ways to deal with each area of concern are addressed in detail, with specific interventions to use in each case. Beneficial foods such as anti-inflammatory foods, antioxidants and phytonutrients, therapeutic nutrients are included, as well as foods to avoid. Helpful FAQs can be found on almost every page to highlight particular topics. What really stands out with this book is that nutrition is considered a vital part of the cancer treatment, not just an adjunct to care.

About half of the book consists of menu planning, with individual sample menus for different nutritional needs, shopping lists, food safety, and recipes. Many of the recipes are courtesy of others, but LaMantia has taken each of the recipes and highlighted the side effects of cancer treatment for which the recipe is recommended. For example, she points out that the Chunky Vegetable Lentil Soup can be helpful in dealing with constipation. She has noted which recipes are easy to prepare, portable, or can be made ahead of time. If a recipe is for one symptom in particular, LaMantia also shows how to adjust a recipe to help with other symptoms. Recipes include reviving breakfasts, restorative soups and light meals, and nurturing desserts. Of utmost importance, the recipes are of high nutritional value and call for fresh ingredients that will aid in healing.

By providing the knowledge and the skills needed to deal with any problem or concern that might arise, this book is like having your own personal dietitian coaching you, a family member or friend through the illness and recovery process.

Exercise Trends in 2012

admin — Sat, 07 Jan 2012 03:09:20 +0000

Exercise Trends in 2012

With 2012 underway, it’s a good time to examine the latest trends in exercise. This information not only tells us which ideas are popular and which have staying power, but it can also inspire us to try out a trend ourselves!

The American College of Sports Medicine (ACSM) conducted a survey and asked over 2600 health and fitness professionals to pick the top 20 trends for 2012.

For several years now, “educated and experienced fitness professionals” has topped the list. This might seem like a strange choice for number one, but it highlights an important question – how do you know if someone has the required training and education to assist you? It has become increasingly popular to hire certified professionals at fitness centres, but if you are ever uncertain, it never hurts to ask. The top ten trends also includes “personal training” as well as “group personal training,” which serve as excellent reminders that two of the most common deterrents to beginning an exercise program are fear of injury and lack of knowledge. Asking a professional to design a program to meet your specific goals is a great way to help you avoid injury and improve your chances of success. Consider group personal training to decrease the cost and help to keep you accountable. Whether you are just beginning an exercise program, wanting to evaluate your progress or ready to shake things up, using a certified professional is a good way to reduce the risks of exercise and get reliable information.

In the second spot is “strength training,” which most of us think of as weight lifting in a gym, but this is not just for the young. Strength training means building muscle strength, power and endurance and should be a part of every fitness program. In the seventh spot, the more specific “core training” is also a must-have for all programs. Including a core-strengthening program into your routine is a great way to tone the abdominal muscles and support your spine.

Other top ten trends include “exercise and weight loss” and “children and obesity”, both of which highlight the importance of including exercise in a weight loss plan. When combined with changes in nutrition, exercising can have a large and lasting impact on your ability to attain and maintain a healthy body weight. Exercise at any age is a great way to achieve healthy weight management.

And the last topic, in spot number nine, is “zumba and other dance workouts” which shows that crossover between fun and fitness is going to be popular in 2012. You are more likely to stick to healthy choices if they work with your lifestyle and you can see the benefits of these changes. One instant benefit is enjoyment – choose something you like to do – dance, team sports, exercise DVDs at home – the choices are endless. If you enjoy what you are doing, you will find it easier to maintain that change over time.

This article was written for At the Table Nutrition by Jennifer Clune, BSc. Jen completed her BSc. in Kinesiology and a Certificate in Health and Fitness Studies at Simon Fraser University and is currently working in cardiac rehabilitation as a Kinesiologist. Thanks for another great article Jen.

Moroccan Chickpea and Millet Soup

admin — Mon, 01 Aug 2011 06:21:10 +0000

Makes 4 servings

Ingredients

2 tbsp. olive oil

1 medium onion, diced

2 cloves garlic, minced

1 cup celery, diced

1 cup yam, peeled and diced

1 cup cooked chickpeas

½ cup raw millet, rinsed and soaked for 1/2 hour or more

1 ½ tsp. ground cumin

¼ tsp. turmeric

¼ tsp. nutmeg

3 lemon slices

4 cups water

1 tsp. salt

Pinch of pepper

2 tbsp. cilantro, chopped

Cooking Instructions

Sauté onion, garlic, and celery in olive oil over medium heat for 5 minutes or until onion is soft.

Add yams, chickpeas, millet, cumin, turmeric, nutmeg, lemon slices, water, salt and pepper. Bring to a boil, reduce heat and simmer for 20 minutes or until yams and millet are cooked.

Add cilantro and serve.

At the Table

admin — Mon, 25 Jul 2011 15:38:49 +0000

This poem was posted recently by Quest Food Exchange.
It is a beautiful poem — all about how the most important things
in life begin at a kitchen table.

Perhaps the World Ends Here
By: Joy Harjo

The world begins at a kitchen table. No matter what,
we must eat to live.

The gifts of the earth are brought and prepared, set on the table.
So it has been since creation, and it will go on.

We chase chickens or dogs away from it. Babies teethe at the
corners. They scrape their knees under it.

It is here that children are given instructions on what it means
to be human. We make men at it, we make women.

At this table we gossip, recall enemies and the ghosts of lovers.

Our dreams drink coffee with us as they put their arms around
our children.

They laugh with us at our poor falling-down selves and as we put
ourselves back together once again at this table.

This table has been a house in the rain, an umbrella in the sun.

Wars have begun and ended at this table, and have prepared our
parents for burial here.

At this table we sing with joy and sorrow. We pray of suffering and
remorse. We give thanks.

Perhaps the world will end at the kitchen table, while we are
laughing and crying, eating of the last sweet bite.

“Perhaps the World Ends Here” from The Woman Who Fell From The Sky
by Joy Harjo. Copyright 1994 by Joy Harjo. Reprinted by permission of
W.W. Norton & Company, Inc.

Go Local

admin — Fri, 10 Jun 2011 09:41:12 +0000

Why Eat Local?

Take a moment to think about some of the foods you’ve eaten today. How far did you have to travel to pick up those foods? And how far did those foods have to travel to meet you?

If you have ever eaten strawberries in December, French cheese, or a pineapple, you know that grocery stores stock almost all foods year round to keep us happy. Choosing local foods means these foods did not have to travel to get to us, thus reducing our impact on the environment.

Eating local foods also means better tasting food because, if food doesn’t have to travel so far to get to you, it is much fresher. Produce can be picked closer to its full ripeness, resulting in tastier produce that retains more nutrients than when it spends time sitting in shipping containers.

Remember that ‘local’ doesn’t just apply to produce – meat, fish, seafood, and grocery items can also come from local sources, so take advantage of all of the great local foods available.

Eating in Season

The easiest way to increase your intake of local foods is to eat foods in season. Not only does it make sense environmentally and economically, eating in season can introduce variety and excitement into your diet. Don’t berries always taste sweeter in August, apples crisper in September, and squash more succulent in October?

There are great recipes that feature local foods as key ingredients, but even your favourites can be adapted to use foods that are in season. Why not challenge yourself to eat more local foods – it can be a lot of fun to try to use mainly local ingredients or all local ingredients, especially as the summer produce comes into full gear.

Finding Local Foods

Farmers’ markets are your best source for local food, and certainly the most fun. Not only do these markets provide the largest selection of local products, they also give you the opportunity to connect with the producers to learn more about how and where the food is grown. Community Supported Agriculture (CSA) food box programs are another great way to support local farmers – you can find out more about these programs at Farm Folk City Folk. When buying food in your local grocery store, check to make sure that the products that you buy are locally grown whenever possible. With a little flexibility, it can be easy to fill your cart with primarily local products.

And if you really want to go local, you can start your own vegetable or herb garden, or even pick blackberries from a roadside bush. Local foods don’t need to be fancy or expensive, and every little bit counts.
In BC, we are treated to a huge variety of local produce and all the farmers’ markets are now open, so do take advantage of it – there has never been a better time to go local! More information can be found at BC Farmers’ Market and Get Local BC, including market locations, foods in season and recipe ideas.

In the month of June, many fruits and vegetables are in season, including asparagus, rhubarb, strawberries, cherries, spinach, lettuce, salad greens, thyme, chives, and cilantro. We will be putting some seasonal recipes on our healthy recipes page, starting with a Strawberry Rhubarb Crumble.

This article was written with the help of 3rd Year UBC Dietetics students Hana Tahaei and Lauren Schock.

Strawberry Rhubarb Crumble

admin — Fri, 10 Jun 2011 09:17:25 +0000

Makes 8 – 12 servings
Prep time: 20 minutes, Cook time: 40 minutes

Ingredients

3/4 cup spelt flour

2/3 cup pine nuts, lightly toasted

1/2 cup rolled oats

1/2 cup natural cane sugar

1/2 teaspoon fine grain sea salt

1/8 teaspoon freshly ground black pepper

1/3 cup unsalted butter, melted

1 tablespoon cornstarch

1/2 cup natural cane sugar

1/2 pound (8 ounces) hulled medium strawberries, cut into quarters

12 ounces trimmed rhubarb, cut into 1/4-inch pieces

1/4 cup port wine (optional)

Cooking Instructions

Preheat the oven to 375 degrees F with a rack in the middle. Butter a 10-inch round gratin dish or a 9×9 square baking dish.

Combine the flour, pine nuts, oats, sugar, salt, and pepper together in a bowl. Use a fork to stir in the butter, squeeze into a few patties, then place in the freezer to chill at least ten minutes.

Make the filling by whisking together the cornstarch and sugar in a large mixing bowl. Add the strawberries and rhubarb, and toss until evenly coated. Wait three minutes, add the port and toss again.

Transfer the filling to the prepared pan, remove the topping from the freezer, and crumble across the top of the filling – make sure you have big pieces and small.

Bake for 35 – 40 minutes, or until the topping is deeply golden and the fruit juices are vigorously bubbling. You’ll want to let things cool a bit before serving, 20 – 30 minutes.

From 101 Cookbooks.

Spring into Action!

admin — Tue, 29 Mar 2011 22:54:29 +0000

With warm weather just around the corner, now is the ideal time to start planning your work out routine. If you are not currently active or are looking to increase your fitness, consider the following tips:

One step at a time! Every little bit helps. Add in activity wherever and whenever possible, park further away from work or take the stairs during the day. If all you can find time for is five extra minutes, that is the place to start! Build up overtime and set small, manageable goals for each week.
Find a friend! Ask someone to join you for your spring training…a friend, family member or a co-worker! Exercising with another person keeps you accountable (it’s much harder to skip the gym if your friend is meeting you there), and can be a great source of encouragement. Working out with someone else can also help you find the time to be active in your current routine. If you normally eat lunch with a coworker, suggest you take a walk together as part of your break, or invite your coffee buddy to try a yoga class before your caffeine fix.

Choose activities that you enjoy! Exercise shouldn’t be a chore and you are much more likely to stay active if you are having fun. Do you like team sports, walking, being outdoors, dancing, swimming, yard work, etc.? Think about activities you enjoy doing and find a fitness program to match.

The key to exercise is actually doing it! Most of us know we need to be more active and yet we struggle to do so. Sometimes trying to figure out where to begin can be a daunting task. Just remember that every little bit of extra activity is good for your health and that all those short sessions can add up to positive results. Any activity is better than nothing at all!

Before starting any exercise program, be sure to check with your doctor.

This article was written for At the Table Nutrition by Jennifer Clune, BSc. Jen completed her BSc. in Kinesiology and a Certificate in Health and Fitness Studies at Simon Fraser University and is currently working in cardiac rehabilitation as a Kinesiologist. Thanks Jen.

Lauren’s Green Smoothie

admin — Sun, 27 Mar 2011 21:44:15 +0000

Makes 1 serving

Ingredients

1 cup milk (dairy or almond)

1 ripe banana, cut in pieces (can be fresh or frozen)

Several handfuls of raw spinach, steamed

1 Tbsp peanut butter

1/4 cup raw oats

Cinnamon, vanilla and honey to taste

Cooking Instructions

Steam spinach.

Add all ingredients to blender and blend.

This recipe is one that has been perfected by my daughter, Lauren. She sometimes adds cocoa to it and says that it makes it a strange colour but that it tastes delicious. This breakfast drink is chock full of nutrients and contains all four food groups, not to mention at least two servings of dark leafy greens. It will keep you going for hours. The recipe is gluten free provided you use “uncontaminated” oats.

Lively Up Yourself Lentil Soup

admin — Sun, 13 Mar 2011 16:10:29 +0000

Makes 6 – 8 servings

Ingredients

2 cups black beluga (or French lentils), picked over and rinsed

1 Tbsp extra virgin olive oil

1 large onion, chopped

1 large clove garlic, crushed

1 tsp sea salt

1 – 28 ounce can crushed tomatoes

2 cups water

3 cups of chard, kale or spinach, washed, deveined, finely chopped

Greek yogurt (or plain yogurt)

Cooking Instructions

Bring 6 cups of water to a boil in a large saucepan, add the lentils, cook for about 20 minutes or until tender. Drain and set aside.

Meanwhile, heat the oil in a heavy soup pot over medium heat, then add the onion, garlic, and salt and saute until tender, a couple of minutes.

Stir in the tomatoes, lentils, and water and continue cooking for a few more minutes, letting the soup come back up to a simmer.

Stir in the chopped greens, and wait another minute. Taste and adjust the seasoning if need be. Serve with a dollop of yogurt.

Adapted from a recipe from 101 Cookbooks. This recipe makes a lot of soup. Make it and have lunch all week. You can finish the soup by adding your favourite spices or spice blends. Paprika, crushed chiles, toasted cumin, would all work nicely. Make this recipe vegan by eliminating the yogurt and adding a drizzle of olive oil instead.