HealthCastle Nutrition Tips by Dietitians

A Better Kind of Farmed Salmon: Closed Containment

Thu, 16 May 2013 13:01:03 +0000

(HealthCastle.com) Recently, HealthCastle Editor-in-Chief and Vancouver Chapter Director Gloria Tsang wrote a piece about a relatively new type of farmed salmon available in British Columbia, Canada. Since this closed containment farmed salmon is also available in some parts of the United States, we wanted to take a look at what the biggest player in seafood sustainability in Amercia has to say about it – and where you can buy it if it's something that interests you.

Four Berries You Can Grow at Home in Vancouver

Tue, 14 May 2013 16:00:00 +0000

(HealthCastle.com) You might have seen some of the articles my editor Christina Newberry has written for HealthCastle.com about home gardening. She mentioned to me recently that she grows blueberries and strawberries in containers in her patio, and that there are some new varieties of berries now available in garden stores that she wants to try out.

Spring Has Sprung. Why Not Revisit Some Of Those New Year's Resolutions?

Mon, 13 May 2013 18:56:15 +0000

(HealthCastle.com) How often have you set out to make a change for the better, only to find that you're back where you began? Then, only to start all over again - around and around you go, like the poor hamster on the wheel going nowhere. Studies show that most people give up on their New Year's Resolutions by about mid-February. As the saying goes, 'people don't plan to fail, but they fail to plan'. Now that we're well into spring, it's likely those who waited till the New Year to make change, have long ago lost steam.

Fifteen Healthy Fast Food Breakfast Ideas

Mon, 13 May 2013 17:19:41 +0000

(HealthCastle.com). Breakfast is the most important meal of the day. We’ve all heard this, and there is research to back this up. People who regularly eating breakfast tend to eat a diet with higher nutritional quality (they eat healthier foods). Adults who eat breakfast tend to have healthier weights and rate their health as better than those who do not eat breakfast. Breakfast also helps to prevent cravings and overeating later in the day and provides fuel for the day.

A balanced breakfast consists of 3 parts:

Artificial Colors Banned in Some Countries Found in American Kraft Mac & Cheese

Mon, 13 May 2013 13:01:03 +0000

(HealthCastle.com) You may recently have heard about people protesting Kraft's use of artificial colors in its Mac & Cheese noodles. Wondering why people are so upset – and whether you should be concerned? Let's take a look at what's really in those cheesy noodles, and how the U.S. version differs from the version sold in the UK.

Yellow #5 and Yellow #6

First, a bit of background about the two artificial dyes that are the subject of the petition.

#GoUnDiet Party: Finding the Good Packaged Foods 2013

Fri, 10 May 2013 13:01:04 +0000

(HealthCastle.com) Not all packaged foods are created equal. Sometimes, packaging will try to make products more healthy than they really are. Join us for a fun #GoUnDiet party and share with us your tips on finding good packaged foods. Tell us which packaged foods deserve a place in your pantry.

#GoUnDiet Twitter Party

Party Topic: Finding the Good Packaged Foods

Pancakes Two Ways: Whole Wheat and Gluten-Free

Thu, 09 May 2013 13:01:03 +0000

(HealthCastle.com) Mother's Day is approaching. Here's an easy idea for breakfast in bed to treat mom! We've tested this recipe for both whole wheat white flour and a newly introduced gluten-free flour mix; they both turn out excellent!

Nutrition 101: Calcium

Mon, 06 May 2013 16:13:38 +0000

(HealthCastle.com) Calcium is an essential mineral, required by our bodies at all ages, not just during growth years. The two most common supplement forms of calcium are calcium carbonate and calcium citrate.

Recommended Intakes

The Dietary Reference Intakes (DRI) for calcium are shown below:

Age Group

Green Lentils: Food of the Month

Thu, 02 May 2013 13:01:04 +0000

Custom Title:

Lentils (Green)

(HealthCastle.com) May is Love Your Lentils Month, and since we certainly love lentils, we thought it was a good time to take a closer look at the nutritional impact of this too-often-forgotten superfood.

Why do we love lentils? First, they are super-easy to cook. Unlike beans, dried lentils don't require pre-soaking, so they're a great staple to keep on hand for last-minute meal planning (and they can go in just about anything). But their real claim to fame is their impressive nutritional profile.

In Need Of Rejuvenation? Try The Revive In Five Challenge

Wed, 01 May 2013 16:50:20 +0000

(HealthCastle.com) Spring has finally arrived in Southern Ontario and with spring comes a desire for new beginnings; just look to nature for proof. I think change is likely welcomed more so now, than it is at New Year's, yet there's so much pressure to 'clean house' on January 1; of course I don't have proof of this, but motivation to rejuvenate seems higher in the spring and summer.

Organic Grocery Trends in BC

Tue, 30 Apr 2013 16:00:00 +0000

(HealthCastle.com) Over the last couple of weeks, you may have noticed that I posted a couple of graphics on Facebook showing some of the results from a recent report by the Canada Organic Trade Association. Since the report highlights that organic buying is clearly a major trend in BC, I wanted to share some more detailed information about the results of the report.

Here are some of the most interesting findings.

15 Alternatives to Candy and Plastic Shrapnel in Kid's Loot Bags

Tue, 30 Apr 2013 14:30:00 +0000

(HealthCastle.com). As a child, I remember birthday parties having colorful balloons, pointy cone hats, a ping-pong table turned into a pretty table with napkins, plates and those (irritating) noise blowers, pin the tail on the donkey, and the beloved loot bag. These loot bags were filled with treasures – rings, jewelry and of course, candy – candy necklaces, suckers, ring pops, mini-chocolate bars.

Healthy Dutch Foods to Try in Amsterdam

Tue, 30 Apr 2013 13:01:04 +0000

(Healthcastle.com) If you've ever been to Amsterdam around the end of April, you know that Queen's Day is a huge deal! It's the city's biggest celebration, with about 700,000 people attending, most decked out in their best Dutch orange. Today marks the last Queen's Day celebration for the reign of Queen Beatrix, who announced in January that she would abdicate the throne this Queen's Day, April 30. Starting next year, King's Day will be celebrated on April 27 to honor the birthday of the new Dutch king, Willem-Alexander.

5 Foods You Should Eat More Of After 50

Mon, 29 Apr 2013 13:01:04 +0000

(HealthCastle.com) When discussing the topic of healthy eating after 50, calcium often comes up. Yes! We should be eating more calcium-rich foods. Calcium has already been talked about many times – maybe too many times! So, other than calcium, what nutrients and foods should we eat more of after 50 years of age?

Top Ten Tips To Go Barley

Fri, 26 Apr 2013 19:02:56 +0000

(HealthCastle.com) In Part 1 of the barley story, I introduced one of Canada's true superfoods and how this often over-looked grain is getting ready to steal the spotlight.

Nutrition Faceoff: Kale vs. Spinach

Thu, 25 Apr 2013 13:01:03 +0000

(HealthCastle.com) We often talk about including plenty of dark green leafy vegetables in your diet. For this month's nutrition faceoff, we take a closer look at two popular dark leafy greens – kale and spinach – to see whether there is a clear winner.

Oatmeal Chocolate Chip and Raisin Cookies that Pair Perfectly with Milk

Wed, 24 Apr 2013 17:03:49 +0000

(HealthCastle.com). I love cookies. I love baking them and tasting them fresh out of the oven. Paired with a cold glass of milk and you have a satisfying, comfort-food snack. And who doesn't like to share cookies? Whether you are giving or receiving, cookies are a simple but pleasurable treasure.

Not All Farmed Salmon is the Same: A Better Option is Available in BC

Tue, 23 Apr 2013 16:00:00 +0000

(HealthCastle.com) If you're like many Vancouverites, you might avoid farmed salmon because of concerns about its impact on our local wild salmon fishery. The Atlantic salmon farmed in net pens off the coast of BC has been in the news for years now, and has raised many concerns. The Vancouver Aquarium's Ocean Wise program says, "Open net pen finfish farms such as those used for Atlantic salmon ...

All About Olive Oil

Tue, 23 Apr 2013 13:41:00 +0000

(HealthCastle.com) So you're dropping by the grocery store for a quick trip to pick up a bottle of olive oil, and what do you see? Shelves of olive oil labeled with terms such as extra virgin, light, or pure. Why all these different labels – and should you use the same variety for cooking and for salads?

Green Tea Shows Benefits for Overweight, Obesity and High Blood Pressure

Thu, 18 Apr 2013 18:17:06 +0000

(HealthCastle.com) The Story: A relatively recent study in the journal Nutrition Research has found that the polyphenols in green tea offer another tool in the fight against high blood pressure and inflammation in those who are overweight or obese.

Folic Acid and Autism: Should We Supplement?

Thu, 18 Apr 2013 13:01:04 +0000

(HealthCastle.com) A recent study out of Norway found that women who take folic acid early in their pregnancy or before they become pregnant reduce their offspring's risk for autism. What does that mean for women trying to conceive?

Shocking Findings About Sodium in our Restaurant Foods that You Need to Know

Tue, 16 Apr 2013 22:14:15 +0000

(HealthCastle.com). Sodium is a mineral that is found in salt. Our bodies need sodium to control blood pressure and help with muscle and nerve function. The problem is that most of us get too much sodium in our diets. And that’s a problem because too much sodium can lead to health problems like high blood pressure, heart disease, stroke and kidney disease. Sodium intake is now called the leading preventable risk factor for death world-wide.

The amount of sodium we need is shown here:

Top 10 Food Trends of 2013 as Chosen by Professional Chefs

Tue, 16 Apr 2013 16:00:00 +0000

(HealthCastle.com) The Canadian Restaurant and Foodservices Association conducted a survey of more than 350 professional chefs to find out what they think will be the hot food trends coming up this year. The great news is that the top 10 trends selected by chefs lean towards local, natural, and/or healthy eating!

Springtime Barley Salad

Tue, 16 Apr 2013 14:00:00 +0000

(HealthCastle.com). After trying a colourful, tasty barley salad at a good friends house, I was sold. Barley wasn’t part of my usual cooking repertoire before but it is now! Barley has a nutty taste and slightly chewy texture that I love. It is super easy to cook and can be found at most bulk sections of the grocery store.

Top 10 Calcium Rich Foods

Mon, 15 Apr 2013 15:51:00 +0000

(HealthCastle.com) Everyone knows that calcium is essential for building strong bones and teeth. But did you know that it is also important for maintaining a normal heartbeat and regulating blood pressure - and it even helps with the healthy functioning of your nerve system? In addition, some studies suggest that calcium supplements may help relieve premenstrual syndrome (PMS). And it doesn't stop there - a few studies also suggest that calcium supplements may be able to reduce colon polyps.

#GoUnDiet Party: Get Your Plate in Shape 2013

Fri, 12 Apr 2013 13:01:03 +0000

(HealthCastle.com) The swimsuit season is upon us and the chilly days are over. Want to know how you get yourself and your plate into shape? Join us for a fun discussion and let's share practical ways to eat better!

Turmeric: Food of the Month

Thu, 11 Apr 2013 13:01:04 +0000

Custom Title:

Turmeric

(HealthCastle.com) Spring is finally in the air – and as we clean out clutter at home, some are inspired to clean out the body as well. "Spring cleanse" is a popular term these days, and it made us take a closer look at a spice known for its cleansing benefits in Asian cultures: turmeric. North Americans are mostly familiar with turmeric in its dried form: a bright yellow powder you find in the spice aisle. Turmeric is related to another rhizome – ginger – but has a completely different taste.

Urban Stream Micro-Farm Brings Ultra-Local Greens to South Granville

Tue, 09 Apr 2013 16:00:00 +0000

(HealthCastle.com) If you peek into the parking lot behind Luke's Corner Bar & Kitchen on Granville Street, you'll see something that looks pretty much like a regular old shipping container. Take a closer look, though, and you'll see that the shipping container has a greenhouse-style roof. Why? Because that shipping container is actually a "micro-farm" – a new style of food production created by Nick Hermes of Urban Stream.

3 Tips for Spring Cleaning your Kitchen and Diet

Tue, 09 Apr 2013 14:30:00 +0000

(HealthCastle.com) After a very long and cold winter in Calgary, it feels like we are getting closer to seeing signs of spring! After being cooped up all winter, I am ready to shed my heavy layers of clothing and clutter that has crept up in our home. This change in season signals the desire for spring-cleaning – that top to bottom, organizing kind of clean when warmer weather arrives. Have you thought about spring-cleaning your kitchen as a way to spring clean your diet?

Top Local, Natural Foodie Tours on Oahu

Tue, 09 Apr 2013 13:01:03 +0000

(HealthCastle.com) For many people, Oahu is synonymous with Waikiki – but there's a whole island to explore beyond the Waikiki resorts, much of it rich with farmland producing delicious local foods. Keep in mind that any non-local food you eat in Hawaii is really not local. Hawaii is 2,500 miles from the rest of the United States and more than 3,500 miles from Japan. Most non-local food is transported to the islands on container ships, so it's far from peak freshness.

Tired Of Your Exercise Routine? You're Not Alone

Thu, 04 Apr 2013 13:55:10 +0000

(HealthCastle.com) I have been trying to live an active lifestyle for most of my life. Incorporating exercise and activity on a weekly basis isn’t that difficult but one thing is certain for sure; if the activity isn’t enjoyable, then the likelihood of staying with it is slim.

Have You Seen High-Maltose Corn Syrup?

Wed, 03 Apr 2013 13:01:03 +0000

(HealthCastle.com) While browsing the shelves at the grocery store, we came across high-maltose corn syrup as an ingredient on a box of granola bars. What is high-maltose corn syrup, and what is its purpose?

Nutrition Faceoff: Coffee Creamers

Tue, 02 Apr 2013 13:01:03 +0000

(HealthCastle.com) While many of us use regular milk (or plain non-dairy alternative) in our morning cup of coffee, there are some who insist on coffee creamer. Here we take a closer look at two coffee creamers.

Barley. Getting Acquainted With An Ancient Grain That's Set To Steal The Spotlight.

Mon, 01 Apr 2013 15:21:36 +0000

(HealthCastle.com) If you’re like me, growing up, you may have had barley once in a blue moon and most likely it was in soup but never as a main side dish, or as a base for salads, like rice or pasta. This seems to be common place too; in all my years of counselling clients and patients, most will say ‘beef and barley soup’ when asked whether or not they include barley on a regular basis.

Truth be told, I still don’t eat it regularly myself despite my extolling the health benefits of this nutritious, but often passed over grain, but no more.

Food Traditions Around the World: Easter

Thu, 28 Mar 2013 13:01:03 +0000

(HealthCastle.com) As part of our series examining international food traditions related to celebrations and important holidays, today we take a look at traditional Easter foods from around the world.

UBC Researchers Create New Obesity Maps for Canada

Tue, 26 Mar 2013 16:00:00 +0000

(HealthCastle.com) You've probably seen them – obesity maps, which show the levels of obesity across the country using color coding. It's been a long time since the obesity maps in Canada were updated. The last versions were done way back in 1998. Recently, researchers at UBC released new, updated versions of the obesity maps based on information from the Canadian Community Health Survey (CCHS) over the period of 2000–2011.

Whole-Wheat Pasta versus Inulin-Infused White Pasta: Is One Better for Me?

Tue, 26 Mar 2013 15:00:00 +0000

(HealthCastle.com) I’ve been buying inulin-infused white pasta (the Smart^TM pasta) for years now. I remember the day I compared the nutrition facts on the boxes and thought, wow, these products are practically identical! Both Catelli’s Smart^TM pasta and whole grain pastas contain the same amount of calories, fibre (8 grams!), protein and carbohydrate per 3/4 cup dry serving. As well, they’ve both been enriched with iron and B vitamins thiamin, riboflavin, niacin and folic acid.

Start Planning Now for a Great Garden This Summer

Mon, 25 Mar 2013 13:01:03 +0000

(HealthCastle.com) It may seem like early days yet to start thinking about gardening, but now is actually the best time to start planning your garden to maximize your harvest come summer. (In fact, if you're really keen to get going, you can actually start planting a few hardy spring veggies almost right away.) A little planning can save you a lot of frustration when the good weather comes and help ensure you get the maximum harvest from whatever gardening space you have available.

Coffee versus Tea: Is One Better for Me?

Sat, 23 Mar 2013 19:43:51 +0000

(HealthCastle.com) We often associate drinking tea with health and overall well-being whereas coffee is seen as more of a guilty pleasure or simply a way to wake up in the morning. While there are certainly health benefits that come from drinking tea new research is beginning to highlight the benefits of coffee consumption as well. Both of these beverages have antioxidants that help the body fight off disease and caffeine, which has also been associated with health outcomes when consumed in moderation.

Are Omega-6 Fatty Acids Any Good?

Thu, 21 Mar 2013 13:01:03 +0000

(HealthCastle.com) A recent study published in the British Medical Journal is questioning the recommendations still being made by some organizations regarding the replacement of saturated fats with polyunsaturated fats. When it comes to heart-healthy choices, is one type of fat better than another?

Grocery Shopping Habits: How to Decide What Goes In (and stays out) of Your Cart

Tue, 19 Mar 2013 14:55:00 +0000

(HealthCastle.com). It’s March and that means it’s Nutrition Month! An entire month dedicated to celebrate something that is ties all of us together – food and eating. A change in season - from winter to spring – signals the possibility for new, fresh life. The coming of spring invites us to think about our food and eating habits, planting new seeds that will grow renewed life. The timing of Nutrition Month is brilliant.

Culinary Bootcamp for Dietitians: Gluten Free Baking and Cooking - Coming Soon!

Mon, 18 Mar 2013 20:58:32 +0000

(HealthCastle.com) I am thrilled to announce that we are collaborating with the South Health Campus Wellness Kitchen to bring you:

Culinary Bootcamp for Dietitians: Gluten Free Baking & Cooking

Check back here for more details, coming soon!

Please note: the Wellness Kitchen at South Health Campus will be opening soon!

Is Sugar Worse Than Fat?

Mon, 18 Mar 2013 13:01:02 +0000

(HealthCastle.com) In the battle of the bulge, fat has historically been perceived as the enemy. As we learn that not all types of fats are created equal, the culprit now more often mentioned is added sugar. How much added sugar is in the American diet? 2010 USDA estimates put the consumption level at a staggering 132 lbs of sweeteners per year per person (66 lbs of cane sugar, 64.5 lbs of corn-derived sweeteners, and 1.5 lbs of honey or other edible syrups).

Magnesium. The Mighty Mineral That Doesn't Get Any Respect

Sun, 17 Mar 2013 20:28:24 +0000

(HealthCastle.com) Magnesium is the fourth most common mineral in the body after calcium, potassium and sodium. You’d think being in the top four, magnesium would get some attention when it comes to health and well-being as much as calcium does for example. But despite it’s importance, not many people could say why getting enough magnesium is important, nor name a good food source, of this essential mineral that gets no respect

Can Fried Foods Increase the Risk of Prostate Cancer?

Thu, 14 Mar 2013 00:01:02 +0000

(HealthCastle.com) When you go to a drive-through or eat out at a fast food joint, what do you get? The typical fried items on a fast food menu are fries, doughnuts, or chicken strips. Variations exist, but certainly the prevailing generalization is that these items are deep-fried.

It's not surprising that frequent consumption of deep-fried foods can seriously impact your weight in addition to having an undesirable effect on your cardiovascular health. A high-fat dietary pattern has also been linked to increased risk of several types of cancers.

Sprouted Brown Rice: Food of the Month

Tue, 12 Mar 2013 13:01:02 +0000

Custom Title:

Sprouted Brown Rice

(HealthCastle.com) Are you on a quest to increase the variety of whole grains at your table? There is a different kind of brown rice on the market these days: sprouted brown rice. Sprouted brown rice is exactly that – brown rice that has been allowed to sprout or germinate before cooking. Sprouted brown rice is sometimes sold as GABA rice, or under its Japanese name hatsuga genmai.

Eat Vegetables for Breakfast with this Green Vegetable Smoothie

Thu, 07 Mar 2013 19:17:58 +0000

(HealthCastle.com) Normally, I start my day with a breakfast that includes a grain, usually toast, a protein, usually peanut butter, a milk product, usually yogurt, and fruit, usually a banana, and of course, a few cups of coffee. I don't usually include vegetables early in the day. My husband usually starts his day with a smoothie of some sort - a blend of frozen fruit, juice, banana and some kind of protein.

Four Healthy Eating Tips for Nutrition Month

Tue, 05 Mar 2013 17:00:00 +0000

(HealthCastle.com) March is Nutrition Month in Canada. As a spokesperson for the Dietitians of Canada, I always like to share the initiatives and information we put together to get people thinking and talking about eating better during this month. This year, Dietitians of Canada conducted a survey to find out about Canadians' grocery shopping habits. I was really surprised by some of the results!

Survey Results: Canadians are Overwhelmed and Confused at the Grocery Store

Here are some key findings from the survey:

New Research Sparks the Question - Should I Use Artificial Sweeteners?

Tue, 05 Mar 2013 16:00:00 +0000

(HealthCastle.com) Artificial Sweeteners (or sugar substitutes) have been around for years. In fact, Aspartame, probably the best known low calorie sugar substitute, has been approved for use in Canada since 1981 and is allowed in foods like soft drinks, desserts, breakfast cereals, chewing gum and candy . Many people, myself included, have a taste for sweet foods but are conscious of the calories these foods have. Did you know aspartame is ~ 200 times sweeter than sugar, so very little of it is needed to sweeten foods?

Radishes - More Than Just A Garnish

Sun, 03 Mar 2013 13:06:18 +0000

(HealthCastle.com) I had dinner with a friend recently who was talking about her two good-sized garden beds that came with her new house. She was telling me about the different vegetables she was planning to grow and I clearly had garden envy, not because she has a garden, but due to its rather impressive size. Her first harvest of radishes is just a few months away.

Leading A Healthier Lifestyle Just Got Easier with Goal Getters

Thu, 28 Feb 2013 12:57:10 +0000

(HealthCastle.com) Living a healthier lifestyle – many Canadians strive to do just that every day. However, as the saying goes: people don’t plan to fail, but often fail to plan. Changing behaviour doesn’t just happen; it requires us to adopt small changes into our everyday life and then to build on those changes (and successes) until they become new habits.

Hair-Nourishing Nutrients and Food

Wed, 27 Feb 2013 14:01:02 +0000

(HealthCastle.com) Do you spend lots of money on hair products to achieve healthy, vibrant hair? Instead of being so focused on what you use on your hair to keep it healthy, have you considered that you can keep your hair healthy through the foods you eat?

Hair-Nourishing Nutrients

Omega-3 fatty acids

Tax-Time Tip: Gluten-Free Costs May be Tax Deductible

Tue, 26 Feb 2013 17:00:00 +0000

(HealthCastle.com) It's income tax time again, so I thought I'd share one tip you may not know about that could help you save a few dollars on your tax bill. If you're a diagnosed celiac patient, you can claim the "incremental cost" of gluten-free products as a medical expense. Read on to learn what that means – and if you're eligible to make the claim.

Sauces, Salads, Olive Oils and Vinaigrettes: Exploring Phenomenal Foods and Flavors Part II

Tue, 26 Feb 2013 16:00:00 +0000

(HealthCastle.com). I recently attended a 2.5 day course called "Exploring Phenomenal Foods and Flavors: A Culinary Master Course for Dietitians".

Easy Slow-Cooker Vegetarian Chili with Bulgur

Tue, 26 Feb 2013 14:01:03 +0000

(HealthCastle.com) The winter months are a great time to take advantage of that crock pot you've got tucked away in the back of your kitchen cupboard. What could be better than coming home after work to a hot, delicious meal that's cooked while you were out? The trouble is that many slow-cooker recipes are heavy on the meat, since crock pots do such a great job of tenderizing tough cuts.

Spinach To The Rescue

Sat, 23 Feb 2013 16:52:43 +0000

(HealthCastle.com) “I’m Popeye the Sailor Man”….the star of the famous cartoon made spinach a food well recognized for its powerhouse nutrition. All it took was a can of spinach for Popeye to gain the strength to take on the world. It’s no wonder Popeye always received superhuman strength after eating spinach; it’s packed with nutrition.

Acid Reflux Diet Myths and Natural Solutions

Thu, 21 Feb 2013 17:00:47 +0000

(HealthCastle.com) Over-the-counter medications may seem like a quick fix for acid reflux. However, the effect is usually short-lived and doesn't help prevent the next episode. For most people, a slight adjustment of diet and lifestyle changes are the best solutions for overcoming acid reflux.

Updated CarrotLines App Helps You Shop Healthy (Bonus: It's Free)

Tue, 19 Feb 2013 17:00:00 +0000

(HealthCastle.com) I'm a fan of apps that help you eat better, especially when they're free. One of my favourites is CarrotLines, a healthy-eating app for Canadians developed right here in Vancouver.

Memories from the Exploring Phenomenal Foods and Flavours: A Culinary Master Course for Dietitians - Part I

Tue, 19 Feb 2013 16:00:00 +0000

(HealthCastle.com) Recently, I had the good fortune of attending “Exploring Phenomenal Foods and Flavors: A Culinary Master Course for Dietitians”, hosted by the Academy of Food and Nutrition’s Food and Culinary Professionals Dietetic Practice Group. It was a 2.5 day course, held in beautiful California.

Water with Vitamins or Just Plain Liquid Calories?

Tue, 19 Feb 2013 14:01:02 +0000

(HealthCastle.com) Say water and what comes to mind? Hydrating, tasteless clear fluid. Now, however, there are also many "enhanced" water products, such as Skinny Water, Vitaminwater, Propel Fitness water, and Smartwater. When they were sued by the Center for Science in the Public Interest (CSPI) for deceptive marketing, Coca-Cola, the maker of Vitaminwater, defended its product by saying, "No consumer could reasonably be misled into thinking Vitaminwater was a healthy beverage." This defense suggests the word "vitamin" does not imply nutrients.

Food Of The Month. Beets

Sun, 17 Feb 2013 17:15:46 +0000

(HealthCastle.com) Let’s hear it for beets! Beets. I couldn’t get enough of them as a kid. To eat them only for their flavour would be good enough but to know they’re full health promoting properties and nutrients is simply a bonus, not the least of which is boosting the liver’s ability to detoxify the body.

#GoUnDiet Party 2013: Eat For Your Heart

Fri, 15 Feb 2013 14:01:02 +0000

(HealthCastle.com) February is Heart Health Month! What comes to your mind when it comes to heart-smart eating? What heart-smart foods do you eat regularly? Join us for a fun discussion and let's chat ways to eat for a healthy heart!

A Healthy Downton Abbey Menu for Your Finale Viewing Party

Thu, 14 Feb 2013 14:01:03 +0000

(HealthCastle.com) This Sunday marks the season finale of Downton Abbey. If you're planning a viewing party for the final night you'll spend with the Crawleys this season, why not serve an era-appropriate menu based on some of the foods you've seen prepared by Daisy and Mrs. Patmore?

Is Calcium Citrate Better Than Calcium Carbonate?

Wed, 13 Feb 2013 17:12:12 +0000

(HealthCastle.com) Which calcium supplement is the best? This has got to be one of the most asked questions on HealthCastle! That's partly because the topic is popular – many women take calcium supplements. But it's also because calcium supplements come in many varieties.

The City of Vancouver's New Food Strategy

Wed, 13 Feb 2013 17:00:00 +0000

(HealthCastle.com) A couple of weeks ago, Vancouver City Council approved a new food strategy for the city. Just what is a food strategy? According to the strategy document:

"A food strategy is an official plan or road map that helps city governments integrate the full spectrum of urban food system issues within a single policy framework that includes food production (typically referred to as urban agriculture), food processing, distribution, access and food waste management."

My Experiences with a Picky Eater: Tips to Help you with Yours

Tue, 12 Feb 2013 15:30:00 +0000

(HealthCastle.com) Have you ever found it difficult to get your child to eat vegetables? I have. Years ago when I worked in public health, I had developed and taught classes on how to handle picky eating in children. I thought I had it all figured out – it was simple, right? Parents are responsible for offering nutritious foods in a safe place at fairly consistent times; children are responsible for deciding if they will eat, and how much.

Sugar: Would You Like Bone Char and GM Beets with That?

Mon, 11 Feb 2013 14:01:03 +0000

(HealthCastle.com) Sugar: It's a topic that's always controversial. It turns out there's a lot more than just calories and obesity that we need to worry about when it comes to sugar!

Brain Food. Key Nutrients To Help Feed Your Brain And Mood

Sat, 09 Feb 2013 13:07:42 +0000

(HealthCastle.com) The brain is like any other organ in the body, it needs good quality nutrition to be as healthy as it can be. Just like fiber is good for our intestines or kale and spinach are good for our eyes, our brains need nutrients too.

The brain is sensitive to what we eat in our daily lives. To remain healthy, it needs the following nutrients:

1. Carbohydrate
2. Healthy fats
3. Protein
4. Vitamins and minerals
5. Water

Kamut: Food of the Month

Thu, 07 Feb 2013 14:01:02 +0000

Custom Title:

Kamut

(HealthCastle.com) February is the month when we celebrate all matters of the heart. With that in mind, we take a closer look at an increasingly popular whole grain to add to your heart-friendly repertoire: kamut. Kamut is actually a trademarked name for a specific wheat variety called khorasan wheat. The trademarked name includes certain quality guarantees, such as being grown organically and containing certain levels of nutrients (protein, selenium).

Diarrhea and Diet

Wed, 06 Feb 2013 16:57:18 +0000

(HealthCastle.com) When occasional diarrhea strikes, it may due to a virus infection (commonly known as stomach flu) or food poisoning. Sometimes, allergies or medications may trigger diarrhea. Other times, it may due to undiagnosed conditions such as diverticulitis, lactose intolerance, celiac disease, etc.

Diverticulitis Diet: A Low Residue Diet

Tue, 05 Feb 2013 16:53:22 +0000

(HealthCastle.com) As we age, little bulging pockets may develop in large intestine's lining. This condition is called diverticulosis. When these pockets, medically known as diverticula, become inflamed and infected, the condition is called diverticulitis. Fortunately, sufferers can find relief by eating the right foods.

Lunch Box Treat: Crispy Rice Marshmallow Hearts with Flax

Tue, 05 Feb 2013 15:00:00 +0000

(HealthCastle.com) I spend a lot of time in the kitchen baking, experimenting, sampling and sharing the goodies I make. I love adding a dose of nutrition to my “old favourites”, without changing great taste. Outside of adding a variety of dried fruit and nuts to cookies, muffins, granola bars and more, ground flaxseed has become a staple-baking ingredient in my house. I add anywhere from ¼ cup to ½ cup to a recipe depending on what I am making and the flavor I hope to achieve.

Low-Sodium Diet: Where is Sodium Hidden In Your Diet?

Mon, 04 Feb 2013 17:07:58 +0000

(HealthCastle.com) February is Heart Health Month! It's a good time to look into the sodium you eat on a daily basis. There are many foods with hidden sodium – salt doesn't just come from the salt shaker. But first of all, how much sodium should we eat?

How Much Sodium Per Day?

Different organizations have different recommended amounts, but all agree that the lower the better.

The Macrobioic Diet. Is It A Healthy Eating Plan?

Sun, 03 Feb 2013 15:40:54 +0000

(HealthCastle.com) Diet fads come and go, and come again – like fashion they are routinely recycled and adopted. Nowadays, celebrities are often quick to jump on the bandwagon when it comes to diet, health and beauty fads. Regarding the macrobiotic diet, some of the more current celebs converts have temporarily been Madonna and Gwyneth Paltrow – and I say temporary since both of whom suffered from the consequence of eating a nutrient-poor diet and abandoned it.

Should Restaurants Disclose the Calories in their Foods?

Fri, 01 Feb 2013 20:19:13 +0000

(HealthCastle.com) Do you wish restaurants would be a little more revealing about the nutrition information for their products? I support showing at least calorie counts right on the menu.

Nutrition Faceoff: Vegetable Broth

Fri, 01 Feb 2013 14:01:03 +0000

(HealthCastle.com) January brings new year's resolutions – and leads many of us to do a pantry cleanse to start the year off right. One of the most common pantry staples is canned or tetra-pack broth. While it's nice to be able to make your own broths or soup bases from scratch, the reality is many of us resort to pre-made broths or soup mixes to help shorten preparation time in the kitchen. Here we look at two broth products from two companies that position themselves as producing all-natural products.

Harvey's Health Check Burgers: Would You Eat Them?

Thu, 31 Jan 2013 17:00:00 +0000

(HealthCastle.com) Harvey's, the Canadian fast food burger chain, now offers four meal combos that feature the Heart and Stroke Foundation's Health Check logo. So, does that mean these fast food meals are good for you?

What the Health Check Standards Say

I was really surprised that fast food meals were being advertised with the Health Check logo, so I took a close look at the Health Check criteria.

Banned Brominated Vegetable Oil in Popular Drinks and Soda

Thu, 31 Jan 2013 14:01:03 +0000

(HealthCastle.com) Have you heard of brominated vegetable oil, or BVO? If you drink sports drinks like Gatorade or sodas like Mountain Dew, you might want to learn more about this controversial ingredient that's used in American products but is banned in Japan and the European Union.

4 Ways to Increase the Flavour of your Lunch-time Sandwiches Interview with Global Calgary

Tue, 29 Jan 2013 17:42:10 +0000

Looking for a way to jazz up your lunch time sandwiches? Here is my interview with Global Calgary.

Fiber 101: Soluble Fiber vs Insoluble Fiber

Tue, 29 Jan 2013 15:18:44 +0000

(HealthCastle.com) We all know the benefits of fiber! Fiber not only promotes gut health, but also helps reduce the risk of developing many chronic diseases. For instance, fiber prevents constipation, hemorrhoids and diverticulosis. A high-fiber diet is also linked to lower risk of developing some cancers, especially colon and breast cancer. In addition, it helps lower LDL cholesterol and total cholesterol. Furthermore, high-fiber foods generally have a lower glycemic index value, an important element in managing Type 2 diabetes.

4 Ways to Increase the Flavour of your Lunch-time Sandwiches

Mon, 28 Jan 2013 17:21:45 +0000

(HealthCastle.com) Bored with your lunch-time sandwich? Become your own sandwich artist - here are 5 ways to jazz up your sandwich:

1) Replace boring mayo with a new spread to add some zip:

I do like mayonnaise - but I also like variety and flavourful food adventures. Try a new sandwich spread:

Super Bowl 2013: Cajun and Creole Snacks for the New Orleans Super Bowl

Mon, 28 Jan 2013 14:01:02 +0000

(HealthCastle.com) This year's Super Bowl takes place at the Superdome in New Orleans. No matter where you'll be when you watch the big game, you can capture a little bit of the essence of the Big Easy by serving Cajun and Creole-themed foods for your Super Bowl viewing party. Some of the classics from this region can be a little heavy on fat, calories, and sodium - so we've provided healthy tweaks that capture the essence of the originals without that post-game regret. Use these variations to modify your favorite recipes for each of these Louisiana classics.

Is Fast Food Oatmeal Good for You?

Thu, 24 Jan 2013 14:01:03 +0000

(HealthCastle.com) Mention a healthy hot breakfast, and for many people the image of a steaming bowl of hot oatmeal comes to mind. Oatmeal bowls are becoming increasingly popular in fast food restaurants, with places like Dunkin Donuts, McDonalds, and even Starbucks offering them on the menu. Are they the real deal – the same thing you could get from making your own bowl of oatmeal at home?

Fast Food Oatmeal

Fast food oatmeal tends to have many additives. We've listed some common ones below:

Attention Private Practice RDs: Grab These Chopping Mats

Wed, 23 Jan 2013 18:44:38 +0000

(HealthCastle.com) Basic cooking skills are essential for healthy meal preparation – so we believe dietitians play an important role in re-igniting their clients' passion for cooking.

HealthCastle's Favourites from Taste BC

Wed, 23 Jan 2013 17:00:00 +0000

(HealthCastle.com) The annual Taste BC fundraiser for the BC Children's Hospital Foundation sponsored by Liberty Wine Merchants brings together local BC wineries, restaurants, food producers, and breweries to celebrate local food and drink and allow attendees to literally "taste BC."

We sent our HealthCastle Vancouver team to check out the offerings at this local tasting event. Here are some of our favourite picks.

Feeling Bloated? 8 Ways to Beat Gas with Food

Tue, 22 Jan 2013 19:50:44 +0000

(HealthCastle.com) Feeling bloated? What you eat (and don't eat) on a daily basis may be the reason for this common GI complaint.

Snack Attacks! Grab and Go with Do-It-Yourself 100 Calorie Snack Packs!

Tue, 22 Jan 2013 16:00:00 +0000

(HealthCastle.com) Snacks are a must in my world! By the time my kids are up in the morning, I’m ready for a second breakfast and before lunch a little munch is a must. If you eat your meals more than five hours apart, snacks are a great way to help you get all the fuel you need to stay healthy and give you energy to power through your busy days.

What Fast Food Does to Your Arteries

Tue, 22 Jan 2013 14:01:03 +0000

(HealthCastle.com) Ever been tempted to do a drive-through breakfast during a busy morning, particularly as we get into the routine rush after the holidays? A recent study out of the University of Montreal may have you rethinking that. In this study, researchers reported a significant difference in endothelial function of participants' blood vessels - a measure of long-term cardiovascular risk - after just one fast-food-style meal.

Do Bananas Have Too Much Sugar?

Thu, 17 Jan 2013 14:01:03 +0000

(HealthCastle.com) Are you or your loved ones banana fans? It's easy to love bananas: They are self-enclosed, completely biodegradable travel snacks and tasty to boot! What is there not to like?

Do Bananas Have Too Much Sugar?

Bananas' sweetness and appealing "banana-y" flavor may lead some to believe they are very high in sugar. This isn't true: They are very comparable in carbohydrates to other fruits. Here are some numbers for comparison:

Winter Nutrition Guide

Wed, 16 Jan 2013 19:24:29 +0000

(HealthCastle.com) When winter days are cold, and you want to warm up fast, a bowl of cream soup or stew can certainly be appealing. But there is no excuse to throw all your healthy eating habits out the window just because it's dark and cold outside!

Local Eating: Canadians are Willing to Pay Extra for Local Food

Tue, 15 Jan 2013 17:00:00 +0000

(HealthCastle.com) According to a survey by the Bank of Montreal, Canadians prefer to buy local products when they grocery shop, and they are willing to pay more for local foods than for imports. Interestingly, BC residents tie with Ontarians for being willing to pay the most for local foods.

Get Cultured! How to Find a Yogurt that is Right for You!

Tue, 15 Jan 2013 16:00:00 +0000

Greek, probiotic, low fat, non-fat, artificial sweeteners, organic…the dairy aisle in the grocery store is filled with a variety of yogurts! Please - help me get cultured with the different yogurts so I can choose a yogurt that fits with my needs!

Greek Yogurts Explode!

Have you noticed that there is an explosion of Greek yogurts on the market? BUT! Greek Yogurts vary - they are not all the same.

Fat content:

Should Foods with High Fructose Corn Syrup Carry Warning Labels?

Mon, 14 Jan 2013 14:01:04 +0000

(HealthCastle.com) A recent study from the University of Southern California and the University of Oxford found that countries with high fructose corn syrup in their food supply have a higher prevalence of Type 2 diabetes. With that in mind, should we start labeling food products that contain high fructose corn syrup?

Classic Pesto Sauce

Sun, 13 Jan 2013 21:46:32 +0000

(HealthCastle.com) Typically, pesto is made with fresh basil, garlic, pine nuts, parmesan cheese, olive oil, salt and pepper, but why not experiment with various herbs, nuts and cheeses to come up with your own special pesto.

Spices And Herbs For Health

Sun, 13 Jan 2013 21:36:05 +0000

(HealthCastle.com) Antioxidants are a buzz word in preventative nutrition for their role in helping to reduce the risk for chronic diseases. Most people are able to identify fruits and vegetables as great sources of antioxidants, however, an often overlooked source is found in everyday herbs and spices. Their impact can easily be underestimated because only small amounts are used in cooking but consider this: 2.5 ml (1/2 tsp) of oregano contains more antioxidants than 125ml (1/2 cup) of red grapes!

Gluten Free Expo Comes to Vancouver January 13

Thu, 10 Jan 2013 17:00:00 +0000

(HealthCastle.com) Gluten-free eating is an ever-more-popular trend, even among those who don't suffer from celiac disease or gluten intolerance. If you're looking to learn more about gluten-free eating or to discover some new gluten-free products, you might want to check out the Gluten Free Expo on Sunday, January 13, 2013 at Vancouver Convention Centre to learn about the latest trends, products, and advice for those living the gluten-free lifestyle.

Calorie Counting: Should We?

Wed, 09 Jan 2013 14:01:03 +0000

(HealthCastle.com) At the beginning of the school year this past September, the idea of limiting calories per school meal caused an uproar. Should we be setting a maximum calorie limit for children at school or applying the idea of calorie counting for children?

What Changed in the USDA School Lunch Rule

The National School Lunch Act of 2010 set out several changes that will gradually be applied over the next few school years. The change that caused an uproar was creating a maximum calorie limit per school meal.

Healthy Eating is Abnormal! What You Can Do to Normalize It

Tue, 08 Jan 2013 16:00:00 +0000

(HealthCastle.com) With the New Year’s Resolution season upon us, there have been many excellent blog posts on change – the best lifestyle changes to make, tips for how to be healthier and how to overcome common challenges. Last week, I wrote a post with thoughts to help you realistically approach your resolution, including the need for “distress tolerance”, a concept discussed at a conference I attended, featuring psychologist Dr Michael Vallis.

Does Wheat Make You Fat?

Mon, 07 Jan 2013 14:01:03 +0000

(HealthCastle.com) People often ask me if they should go vegan, low-carb, dairy-free, gluten-free, and so on to help lose weight. My simple answer to these questions is always no.

So, does wheat make you fat? Quite simply, no.
Do carbs make you fat? No.
Does meat make you fat? No.
Does dairy make you fat? No.

Food Of The Month. Kefir

Sun, 06 Jan 2013 15:51:34 +0000

(HealthCastle.com) Kefir (pronounced ‘kuh-feer’) is a cultured/fermented dairy product that originated with shepherds of the North Caucasus region, who discovered that fresh milk carried in leather pouches would occasionally ferment into an effervescent beverage (because the fresh raw milk was rich in probiotic bacteria and yeasts).