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Tag Archive for: healthy eating

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The Dirt on the Dirty Dozen

There is much debate over whether to buy organic or non-organic fruits and vegetables.  Eating only organic is definitely a more expensive option, however, many feel it is worth the cost.  If you are looking to go organic, how do you know where to start?  The following infographic from Juicing with G provides a deeper look into pesticides in food and explains the Dirty Dozen and the Clean Fifteen, said to be the foods with most and least pesticides respectively.

We want to hear from you.  What are your thoughts on organic vs. non-organic?

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Healthy Eating Tips That Stand The Test of Time

When it comes to eating well, fads come and go, but there are some basic principles that stand the test of time.  Check out the following from the Huffington Post which discusses 5 strategies that work and are not just another passing craze.

The Huffington Post:  5 Healthy-Eating Strategies That Will Outlast Any Trend

For more resources on eating well please visit our Food For Thought page.

 

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A Healthy Christmas Feast With All The Fixings

If you’ve ever hosted Christmas dinner you know how stressful this can be between planning, shopping, prepping and cooking! Save time by planning your menu early and filling it with healthy delicious dishes that will have your guests wanting seconds. Check out the following tasty and nutrient packed recipes from Delish.com.

Delish.com:  A Stress-Free Christmas: Easy Recipes for a Healthy Feast

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November Nourishment

While November brings cooler weather and shorter days, the healthy harvest is still plenty! In November we can enjoy delicious healthy locally grown foods like brussel sprouts and winter squash that are full of nutritious benefits.  Check out the following from Best Health Magazine which discusses the healthiest and tastiest foods to eat this November.

Best Health Magazine:  5 foods to buy in November

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Halloween Hangover

Parties, costumes and of course candy: for kids, and kids at heart, Halloween is always fun! But among the pile of candy is a hidden pile of sugar that is detrimental to their health. Now that the fun is over, how do you as a parent limit the amount they consume? Check out these great tips from Kidshealth.org on ways to reduce candy consumption.

KidsHealth.Org:  15 Ways To Use Leftover Halloween Candy

 

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Pumpkin Power

Halloween is this Friday and pumpkins are a plenty. But pumpkins are for more than just carving—they also have many delicious and nutritious benefits. The following from Chatelaine discusses the many health benefits of pumpkins, including recipes. So when you’re carving your jack-o-lantern creations, remember to save the insides and create some healthy treats!

Chatelaine:  Six health reasons to eat more pumpkin and pumpkin seeds

 

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Working Shifts? Don’t Forget To Shift Your Diet

A 2005 survey by Statistics Canada showed that approximately 12% of Canadians work in an environment that requires rotating shifts. It is well known that working shifts is difficult on the body`s natural rhythms including both sleep cycles and nutrition balance. This can have long term negative health impacts if not managed properly. In keeping in line with Healthy Workplace Month in Canada, the following resource from the Dietitians of Canada provides the top 10 nutrition tips to help you stay healthy if your job includes shift work.

Dietitians of Canada:  10 Nutrition Tips For Shift Workers

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Serve Up A Healthier Thanksgiving Dinner

This coming weekend is Thanksgiving in Canada. A time for families to get together, create special moments and enjoy a delicious meal. The following from Reader`s Digest provides some ideas for delicious side dishes that are full of nutrients. We hope this provides you some inspiration to try something new this year and enjoy and happy and healthy Thanksgiving!

Reader’s Digest:  11 Healthy Thanksgiving Side Dishes

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How Do You Like Them Apples?

It’s fall and the local orchards are full of apple trees with delicious fruit ripe for the picking. And you know what they say… “an apple a day keeps the doctor away.” Apples are packed full of nutrition as they provide a healthy dose of fiber, vitamin C and disease fighting antioxidants. Check out more of the health benefits of apples from Best Health Magazine.

Best Health Magazine:  15 Health Benefits of Eating Apples 

What’s the best way to enjoy these delicious and healthy fruits? Any way! Apples can be a great snack, dessert or addition to a salad. Try some of these tasty recipe ideas from Canadian Living and enjoy all that apple season has to offer!

Canadian Living:  Apple-icious

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Kitchen Safety – Hidden Hazards

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

I think I spend about three hours a day in my kitchen. Just when I get a meal or snack prepared, served and cleaned-up, it seems to be time to eat again. I guess that is the norm for busy families that are constantly on the go.

Yet, while the kitchen is one of the most lived-in rooms in the house, there are many hazards here that are often overlooked. These hazards can result in illness or injury if not addressed. For example, did you know that the dish cloth or sponge is the most dangerous item in your kitchen? That a child’s shirt can catch on fire while stirring something on a gas stove? That there are all sorts of bacteria (including fecal matter) on the rinds of lemons and limes (but we squeeze these and throw them in our drink!).

My blog today is going to highlight some of the under-estimated hazards in the kitchen, including:

1. Dirty Dish Sponges: Did you know that a dirty dish sponge can harbour and spread disease-causing bacteria? A study completed at the University of Arizona detected salmonella in 15% of sponges that were examined. As we age, it becomes more difficult for our bodies to fight off disease, making it important to be aware of how bacteria spreads and how to prevent it. A simple way to get rid of bacteria on sponges is to wet the sponge and zap it in the microwave for about one minute. Or for dish cloths, rotate and wash these regularly using bleach if available.

2. Cross-contamination of food: Ensure to thoroughly wash your hands, surfaces, and utensils after handling meat, poultry, or seafood to avoid spreading bacteria. Keep two cutting boards – one for meat products, and one for other food items. Purchasing cutting boards in different colours or labelling them can make it easier to discriminate between the two. Considering putting your cutting boards in the dishwasher after use to increase sanitation.

3. Spoiled Food and Storing Leftovers: Never leave raw meat, poultry, seafood or leftovers on the counter for longer than two hours. If defrosting food, defrost in the refrigerator or immerse in cold water. When storing food in the fridge, the temperature should be set to 4° C (40°F) or lower and your freezer at -18°C (0° F) or lower to avoid growth of bacteria. Ensure to keep meat, poultry, and seafood in sealed bags separate from the rest of your food items. The best place for these items is on the bottom shelf, so that juices can’t drip onto other food. If you are storing leftovers, use labels to record when each product was prepared. General guidelines for storing items in the fridge are as follows:

• Bacon: 1 week
• Lunch meat: 3-5 days
• Fresh beef, veal, lamb, and pork: 3-5 days
• Cooked meat, poultry, pizza, stews: 3-4 days
• Fresh poultry, ground meats, or raw sausage: 1-2 days

Go through your fridge weekly to throw out anything outdated or questionable. Always remember – when in doubt, throw it out!

4. Forgetting to Turn-off the Oven or Stovetop: This is extremely dangerous and can lead to fires or burns. To avoid this, stay close to anything cooking and use a timer or alarm. If you worry about forgetting to turn things off, consider using a visual checklist to remind you to check the stove. Place this at the exit to your kitchen, or post it at the door you use to leave your home. If you must leave the kitchen area while cooking for any reason (e.g. to answer the phone or the door), wear an oven mitt or carry a kitchen utensil with you to serve as a visual reminder to return to the kitchen as soon as you can. If using the oven, always wear long sleeved oven mitts to avoid burns. Alternatively, slow cookers are an easy and safe substitute to using the stovetop when preparing meals.

5. Supervise Children. Getting children involved in cooking and baking is a great way to increase their willingness to try new foods, and teaches them valuable life skills. But as with all things involving children, close supervision is mandatory. A child standing on a stool to stir something on the stove can lose their balance falling onto the burners and loose clothing can catch on fire. All knives (dull, sharp, large or small) can be difficult for children’s coordination, and small hands may have a hard time lifting heavier and hot baking pans. Even using a knife to get a piece of toast from a plugged in toaster is dangerous. So, supervise children in the kitchen and teach them the safe and proper way to prepare food and work around kitchen tools and appliances.

Although this is not an exhaustive list of kitchen safety hazards, the above are some of the most common and the easiest to avoid. Of course, there are other kitchen safety hazards that are created when people have physical, cognitive, emotional or behavioral disabilities. But the good news is there are many aids, devices and strategies that can help people to improve their independence and safety during meal tasks. Consider consulting an occupational therapist for suggestions on ways to be successful in the kitchen.

References:
1) http://www.chow.com/food-news/54707/10-kitchen-hazards/
2) http://healthycanadians.gc.ca/eating-nutrition/safety-salubrite/safety_home-maison_salubrite-eng.php#Refridgerator
3) http://www.foodsafety.gov/keep/charts/storagetimes.html