With Christmas just around the corner, the countdown is on and the crazy eating season is in full swing. Healthy choices become less of a priority for most of us in the face of tasty temptations. Striking a balance by getting back to basics can help with long term damage control so those few extra goodies don't have impact in the whole scheme of things.
Getting back to basics means ensuring you are getting enough vegetables and fruits which represent low fat, vitamin, antioxidant and fiber packed goodness straight from Mother Nature. Alot of us think just because it’s winter, we’ll do a "fly-by" and skip the produce aisle but this area of the supermarket really provides the foundation for a healthy diet. But, you might be surprised to know the cold months are the perfect time to branch out to bolder varieties of vegetables and fruits. Some of the best hit their peak just as the snow starts to fall.
So, if you are ready to boost your immune system, strengthen your brain, and downsize your belly you will want to read on and be sure to include the following fantastic four on your menu for the holidays and beyond....
1. Brussel sprouts which are rich in disease fighting antioxidants are often boiled and can have a strong bitter taste. Try roasting them instead, removing the outer layers of leaves, trimming the stems and tossing with olive oil or sea salt and roast at 425 degrees until they are browned.
2. Leeks are a nutritious but overlooked vegetable whose use might be limited to potato leek soup in winter but you can also finely slice leeks and add them to omelets, salads, and rice.
3. Beets chock full of vitamins, minerals and fiber taste great baked. Wrap in foil and bake in a 350 degree oven for an hour. Then cut into cubes and toss into a salad of greens, crumbled goat cheese and drizzle with olive oil and balsamic vinegar.
4. Kale a well known superfood is often relegated to the position of garnish mostly because people don’t know what to do with it. Try preparing it this way; sauté it with olive oil, balsamic vinegar, garlic and pine nuts or walnuts. This method will undoubtedly help to temper its bitterness which one of my colleagues playfully describes as the taste of "nutrition and goodness".
Some of the best vegetable picks hit their peak just in time to snap your tastebuds out of a winter funk and provide a stimulating boost mentally and physically to help get through the long, cold months of a northern Canadian winter.
On a final note, one of the best places to find quality local produce and local flavors is at a farmer's market. Farmer's markets operate in every corner of B.C. and while many farmers’ markets may take a hiatus and curtail activities during the off-season a few are in operation year round and have moved indoors for the time being. To find a farmer's market happening near you check out www.bcfarmersmarket.org which is the website for the BC Association of Farmer's Markets.
Written By: Sherry Ogasawara, Registered Dietitian To comment or ask questions contact me at
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Heart disease and stroke are major health issues. It’s estimated there are 50,000 strokes in Canada each year or about one every 10 minutes. While there are several ways to reduce your risk, nutrition plays a pivotal role in prevention.
One food which consistently shows a lot of promise in the fight to prevent heart disease and stroke is fish which coincidently is also associated with a long list of health benefits including: protection against type 2 diabetes, dementia, Alzheimer’s disease, macular degeneration, rheumatoid arthritis and even prostate cancer.
Now a new study suggests there’s yet another reason to include fish on the menu a few times a week: Doing so may dramatically lower your risk of stroke. The study was a retrospective analysis of the combined results of a number of studies and was conducted among 383,838 adults. The researchers asked participants how often they ate fish and followed them for anywhere from 4 to 30 years to see who suffered a stroke. The conclusion: eating fish three times a week lowered the risk of stroke by 6 percent which doesn't sound like a whole lot but in reality, translates into one less stroke among 100 people who eat fish over their lifetime.
The protective effect found in fish is attributed to omega 3 fatty acids - eicosapentanaenoic acid (EPA) and docosahexanoic acid (DHA) which make the blood less likely to form clots and helps keep blood fats in check as well. Other nutrients in fish such as vitamin D, selenium and certain proteins are also thought to play a role
How you eat your fish makes a difference as not all fish dishes are created equal. In the research analysis investigators found people who ate fried fish and fried fish sandwiches did not get any stroke benefit.
Health Canada and the Heart and Stroke Foundation advise people to consume fish, especially fatty fish like salmon, trout, sardines, herring and mackerel, all good sources of omega 3 fats at least twice a week.
At the top of the list of issues related to fish consumption is the concern and confusion over the content of mercury in fish. Mercury occurs naturally in the environment but is also a by-product of industry like paper processing and mining. Mercury that enters a water source like a river or lake then becomes absorbed by fish.
Written By: Sherry Ogasawara, Registered Dietitian Questions or Comments? Email me at:
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Are you ready to party youself into shape? That is exactly what Zumba is all about.
What started out 10 years ago as a Miami exercise fad has turned into a trademarked international fitness party which has many local residents hopping on board. It seems fans of Zumba just can’t get enough and everyone seems to be tuning in and toning up with this latest dance fitness craze. Zumba is stepping on the toes of traditional fitness routines and has salsaed into the top 10 fitness trends for this coming year according to an industry report released this month by the American College of Sport Medicine.
The survey, conducted since 2007 is designed to identify trends in areas ranging from career opportunities to targeting specific groups. The results are used to direct business decisions in fitness. The survey questioned more than 2600 fitness professionals in an attempt to forecast and compile a top 20 list of fitness trends for 2012. A total of 37 potential trends were offered up as choices. Zumba was included for the first time and jumped into the number 9 spot on the list.
What is Zumba. According to Zumba instructor Kathleen Hogh,“Zumba is an easy to follow Latin inspired dance fitness program incorporating international music and dance moves like meringue, salsa, hip hop in an hour long exercise session. Anyone can do Zumba because the moves are easy to follow, you don’t need to be a dancer.”
Zumba is described as exercise in disguise. The feeling you’re not really exercising and having fun instead is one of the biggest reasons for its popularity.
The fitness benefits of Zumba are numerous and include: core strength, high calorie expenditure through intermittent training methods which then translates into weight loss and makes a person feel good about themselves leading to a more positive self image.
And there is another bonus to Zumba…You don’t need any special clothes or extra equipment or a partner to do Zumba. While there is a funky on trend Zumba clothing line marketed on the Zumba website you can show up to a class wearing regular workout clothes and sneakers and get a great workout.
Obviously it’s a good time but does it work as a fitness program?Participants work their arms and legs continuously during the session using a variety of dance steps which gives aerobic and cardiovascular benefit.
The heavy concentration on cardiovascular exercise means if you only do Zumba for fitness you will miss out. You need to combine Zumba classes with resistance training and a toning workout utilizing weights, machines, bands or body weight to ensure you are getting a balanced program overall.
If you need help with this and don't know where to start a great place is to consult a certified personal trainer. The IDEA website at www.ideafit.com has a fitness connection component which has just launched in Canada and offers the opportunity for those seeking professional fitness services within their communities to go online and link up with certified professionals locally.IDEA FitnessConnect is the largest fitness professional directory, connecting more than 16 million consumers to more than 200,000 fitness professionals with credentials verified by 63 of the top fitness certification/training bodies.
And finally,if you are looking for Zumba close to where you live check out the Zumba website at www.zumba.com which has a listing of certified instructors across Canada and around the world and also lists classes and events happening in their respective communitites.
Written By: Sherry Ogasawara, Registered Dietitian To comment or ask questions contact me at
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Hollywood "A" listers like Gwyneth Paltrow and Ann Hathaway are eliminating gluten from their diets and touting its praises making gluten free the new "it" diet. Chelsea Clinton even opted for a gluten free wedding cake in celebration of her nuptials. Proponents of going gluten free say eating this way eases everything from heartburn to headaches promising weight loss and improved energy. With gluten free foods and cookbooks taking up entire grocery aisles, you may be wondering if you should be going gluten free too.
Gluten is a naturally occurring protein found in grains such as wheat, barley and rye and does not pose an issue for most people. However, for those who have celiac disease, eating gluten triggers an auto-immune reaction causing bloating abdominal pain and diarrhea. Over time gluten can damage the small intestine and destroys the body's ability to absorb certain nutrients which can lead to anemia, osteoporosis and liver damage.
In addition an estimated six percent of the population suffers from intolerance to gluten called non-celiac gluten sensitivity causing similar symptoms but without causing damage to the intestines. Non celiac gluten sensitivity is linked to a range of symptoms like chronic fatigue, irritable bowel syndrome and migraines. It's not well known and difficult to diagnose but it's assumed you have it if your tests for celiac disease are negative and you still have trouble handling gluten.
If you think gluten might be giving you grief the first thing you should do is see your doctor and get tested for celiac disease. A simple blood test will determine if you have celiac antibodies and a biopsy will make a definitive diagnosis. If you do have celiac disease giving up gluten is a must.
Registered dietitian Lynne Wood cautions a gluten free diet is restrictive and there are risks which can be associated with going gluten free. Foods made with wheat are fortified with nutrients and enriched with iron; b-vitamins like thiamin, riboflavin, niacin and folic acid and have fiber. Eliminating gluten means you miss out on all of these. Besides the fact most gluten free products are more expensive they also have added fats and sugars to make them look and taste better. More fat and sugar means one thing, more calories!
It is always best to consult your doctor and/or a registered dietitian before experimenting with going gluten free. If you do try the diet, keep the following in mind:
Know Where Gluten Lurks - Breads and pastas are obvious but be wary of sauces, soups and salad dressings all of which may have ingredients containing gluten. Look for wheat, barley, rye, malt, oats and brewer's yeast as clues.
Dear Diary - Keep a diary of your symptoms after you have cut gluten from your diet. You should notice marked improvements within a few short weeks.
Develop Supplemental Savvy - Since gluten free products are short on nutrients keep in mind some vitamin rich tricks to pump up your meals wherever possible. Use brown rice which is chock full of B vitamins like thiamin, niacin and B6 and toss it into salads and use it as a side dish. Cook with beans which are loaded with iron. Other powerhouse side dishes to include are baked potatoes topped with broccoli and low fat cheese which will give you an ample supply of folate, iron, calcium and fiber.
Smart Swaps - Try to avoid the tendency to gravitate to packaged and preprepared foods by making traditionally gluten laden dishes with naturally gluten free food offering plenty of fiber, iron and protein. Instead of spaghetti, make polenta topped with marinara or use a spaghetti squash and top it with sauce and a sprinkling of parmesan cheese. In place of sandwiches use corn tortillas and make wraps instead. Instead of chicken noodle soup make chicken vegetable soup with brown rice. Keep in mind fruits, vegetables and legumes are naturally gluten free as are unseasoned beef, pork and poultry. Label Literacy - When choosing gluten free packaged food look for fiber, at least 3 grams for pastas and cereals and 2 grams for most other processed foods. The ingredients should list whole grains and bean flours like chickpea which will contain more nutrients than starch substitutes. Brands to look for include, Bob's Red Mill, Ancient Harvest and Amy's.
The bottom line if you are planning on going against the grain...do your homework!
Written By: Sherry Ogasawara, Registered Dietitian Questions or Comments? Email me at:
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Depression isn't a normal part of life.. While the symptoms of depression can be different for different people, the common factor is they disrupt lives and affect us all. The costs to healthcare and disability is staggering. The economic cost of mental illnesses, of which depression is one was estimated to be at least $7.9 billion in 1998 - $4.7 billion in care and $3.2 billion in disability and early death. Additionally, $6.8 billion was spent on uninsured mental health services and time off work for depression and distress which was not treated by the health care system.
Clinical depression or unipolar disorder is the most common type of depressive mood disorder. It is estimated approximately 8 percent of Canadians will experience a major depression within their lifetime. Twice as many women suffer from depression versus men.
Mood disorders like clinical depression vary from person to person but there are some common symptoms of depression. If you or someone you know has two or more of the following symptoms and they are present for more than two weeks in duration it may be time to consult your doctor. Signs of depression can include: feelings of sadness or hopelessness, loss of interest or pleasure in activities, changes in weight or appetite, insomnia or fatigue, lack of motivation and feeling like moving takes great effort, feeling restless and unable to sit still, anxiety, feeling unworthy or guilty without obvious reason, having problems concentrating, remembering or making decisions, thinking often about death or suicide.
While depression is an illness, there is good news. Most people with depression improve with treatment. The unfortunate reality is almost one half (49 percent) of those who feel they have suffered from depression or anxiety have never gone to see a doctor about their problem.
A program from the Canadian Mental Health Association called Bounce Back seeks to remove some of the barriers preventing those who need it most from seeking treatment and intervention. The program offers a unique treatment approach for BC residents and provides needed support for those diagnosed with depression who are wanting to reclaim their lives. According to Tammy Lawson, a community coach for the Bounce Back program in Northern BC, there is no charge to participate. However, in order to be considered eligible for the program a physician or nurse practitioner's referral is required.
Bounce Back offers two forms of help. The first of which is a DVD which provides practical advice to help manage mood, build confidence, problem solve and guide healthy living strategies. Beyond the DVD self guided learning modules and telephone support sessions with a community couch are also available. There are 16 separate workbooks in total featuring a wide range of topic areas and participants can decide to work on whichever of those they choose based on the priorities they have identified for themselves and their needs.
Linda Black who is one of the 1300 Northern BC residents who has benefited from the program feels her experience with the program has been life changing. She found the resources of the program from the DVD to the coaching to the workbooks invaluable and commented that while she has completed her formal participation with the program she continually consults the workbooks and finds them valuable reminders to help her to get back on track when she needs to.
There is no known way to prevent depression from happening but experts contend it may be helpful to find strategies for reducing stress in your life, getting regular exercise and sleep and reaching out to family and friends for support. If you think you might be depressed get help as quickly as possible. Talk to your doctor about Bounce Back or visit the CMHA website for more information.
For more information about Bounce Back call the Canadian Mental Health Association at 250-562-3565 or visit their website at www.bouncebackbc.ca. If you are interested in the Bounce Back program, please talk to your family doctor.
Written By: Sherry Ogasawara, RD Questions or comments? Contact me at:
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