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Breaking Down the Glycemic Index

2009-05-31T16:04:01-06:00

June 2009

BREAKING DOWN THE GLYCEMIC INDEX

Glycemic index has become the latest carbohydrate trend. It was proposed 25 years ago as a tool to help manage diabetes. Research shows that it may play a role in preventing heart disease and type 2 diabetes. What does the glycemic index really tell us about foods and how they fit into our diet?

Glycemic index (called GI for short) is a scale that ranks carbohydrate-rich foods by how much they raise blood sugar levels compared with a standard food, which is usually white bread. Carbohydrates in the foods we eat break down in our body to form sugar in our blood. This sugar is then used to fuel our body. Examples of foods rich in carbohydrate are breads, pasta, rice, fruits, milk, added sugars and sweets.

Foods ranked using a GI scale can be divided into high, medium and low GI groups. A food with a high GI will raise blood sugar more than a food with a low GI. Many things affect how the food is ranked. Highly processed foods tend to have a higher GI. For example oatmeal will have a lower GI than many refined cereals. The glycemic response of a food also varies from person to person, at different times of the day, with preparation and cooking methods, and at different stages of ripeness for fruits and vegetables.

Most importantly, the glycemic index is not a ranking of healthy foods. Some low GI foods are high in calories and fat, and low in nutrients. Some high GI foods are rich in nutrients and low in calories and fat. Both high and low GI foods can be included in a healthy diet.

Following the recommendations in Canada's Food Guide is a great way to include nutritious, low GI foods in your diet:

Vegetables and Fruit: Most fruits and vegetables have a low glycemic index.
Grain Products: Try whole-wheat pasta, barley or couscous instead of white pasta.
Milk and Alternatives: Most milk products have a low glycemic index. Choose low fat milk and milk alternatives as a part of healthy eating.
Meat and Alternatives: Include meat alternatives such as lentils and beans in your weekly menus. These are low GI foods that are also low in fat and high in fibre.

Using the glycemic index to help choose foods can be a part of healthy eating. Remember that food choices should be based on overall nutrition, not just glycemic index. Healthy eating means eating at regular times and choosing a variety of foods. It is also important to include foods that are low in fat and sugar, high in fibre and high in nutrients such as calcium and iron.

For more information on the glycemic index of foods, talk to a registered dietitian or visit www.diabetes.ca/.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN AND SUPPORTED BY

Originators: Martina Selinger, Dietetic Intern; Helen Flengeris, Regina Qu'Appelle Health Region

References:

Canadian Diabetes Association, "The Glycemic Index", www.diabetes.ca/.

Dietitians of Canada, "Frequently Asked Questions (FAQs) Glycemic Index: The New Buzz Word, but What is it Really?", www.dietitians.ca/.

Dietitians of Canada, "Understanding the Glycemic Index and Glycemic Load: Implications for Health and Prevention of Disease", Dietitians of Canada Current Issue, January 2008.

"Foundations of Wellness. A Carb Catalog", UC Berkely Wellness Letter, November 2007.

"Foundations of Wellness. Be Choosy About Carbs", UC Berkely Wellness Letter, February 2009.

Healthy Eating with Canada's Food Guide.

Raatz S., "Controversies in Using the Glycemic Index", Clinical Nutrition Insight, Vol. 34, No. 6, pp.1-3, 2008.

Nutrition Tips for Travelers

2009-05-31T15:57:00-06:00

June 2009

NUTRITION TIPS FOR TRAVELERS

Whether you are flying, driving, taking a bus, boat or plane, it is likely that you will be eating out on your vacation. It is important to continue eating a healthy diet so that you have the energy you need to enjoy your vacation. The occasional treats of high calorie, high fat foods can fit into a healthy lifestyle, but for most days of your vacation, keep healthy eating as a focus.

Being on vacation does not mean you must eat in restaurants the entire time you are away from home. If you are driving, pack a cooler with ice packs and healthy choices: sandwiches on whole wheat bread with lean meats, raw vegetables and fruit, yogurt, low fat granola bars and water. These foods are good for your health and easier on the budget than eating at restaurants. When traveling in areas where the water may not be safe, it is best to drink bottled water.

When staying at a hotel, bring along your own snacks instead of eating higher fat, expensive foods from the mini bar or vending machine. If there is a fridge in your room, stock it with perishable foods so you can have some meals and snacks in your room. This can save calories, time and money. If there is a Continental breakfast at your hotel, steer clear of Danishes, donuts and high fat muffins. Instead, choose fruit, whole grain cereal or toast.

For the times you want to eat out, remember to make healthy choices: salad with dressing on the side, steamed vegetables, lean grilled meats and avoid battered and deep fried foods. Condiments and sauces like mayonnaise, butter and cream sauces should be limited. For dessert, choose fresh fruit. If you want to have a rich dessert, split it with someone else. Most restaurants give very large servings, so share an entrée with a friend and do not feel you have to clean your plate. You can also order an appetizer as a main dish. Aim to limit treats to one a day. Limiting alcohol intake is wise because these calories can add up quickly.

Plan for some physical activity while on vacation to boost your energy levels and help you feel great. It may take a bit of planning to eat well and be physically active on your next vacation, but you'll be glad you did.

WRITTEN BY THE PUBLIC HEATLTH NUTRITIONISTS OF SASKATCHEWAN AND SUPPORTED BY

Originator: Carla Bodnarus, RD, Keewatin Yatthe Health

Editing Buddy: Catherine Abrametz, Mamawetan Churchill River

References:

Carla Bodnarus, "Eating on Vacation", Newspaper column, June 23, 2006.

Travel Sense, "Eating Healthy on Vacation", www.travelsense.org/.

Road Trip!

2009-05-03T21:18:00-06:00

ROAD TRIP!

(NC) - Families across Canada are hitting the road for summer adventure and fun. Road trips are a great way to stretch a vacation budget and show children the Canadian landscape. No matter which direction you chose to travel in, vacationing families will find an array of things to see and do across Canada during the summer months.

Before you head out on the road follow these tips to help ensure you make the most out of your trip.

Plan, Plan, Plan

Know your route and plan fun activities along the way - Virtually, every destination has an official tourism website or Chamber of Commerce highlighting seasonal events to help build your vacation itinerary.

It's Not All About the Destination

Take your time. Make stops along the way and enjoy the route. Tip: Give each child a journal and disposable camera to record their memories along the way - giving them a project will keep them engaged and occupied during your travels.

Play it Safe

Schedule a tune-up to ensure your vehicle is in top mechanical shape before hitting the road and pack your first aid kit.

Stay Connected

Tell family and friends of your travel plans and leave a copy of your itinerary with someone close to you should you need to be reached in an emergency and carry a pre-paid phone card with you.

Eat Well

Enjoy local foods and pack healthy snacks for the kids - children travel better on full stomachs.

Schmooze with the Locals

Chat with local residents in restaurants and shops about their city or town - they are great resources for finding out about exciting local events. - (NC)

Source: www.newscanada.com

Radon in Your Home

2009-05-03T21:00:00-06:00

RADON IN YOUR HOME

(NC) - You might be starting to hear about radon levels in homes. Being informed and aware is an important first step in understanding the potential risks associated with exposure to radon.

While radon is not uncommon in the air we breathe, the push to seal up houses to save heating and energy costs is putting this indoor air pollutant on the map as one of those things you need to know about.

So what is radon? It's a colourless, odourless and tasteless radioactive gas that is formed by the breakdown of uranium found in soil, rock and groundwater which escapes into the outdoor air. Because it is diluted to low concentrations, it's usually not a concern, but when it enters an enclosed space that is not properly ventilated, it can be.

In some cases homes can experience negative indoor pressure. This phenomenon by its nature will draw outdoor air - including radon - into the home. As with all indoor air pollutants from pet dander to CO2, it's important to use good ventilation practices to ensure these pollutants don't accumulate to unsafe levels.

A good tactic to avoid potential problems is to start with the basics of balancing indoor and outdoor pressure. For example, when using an open fireplace or any other device that draws outside air in, open a nearby window. When choosing a ventilation system for your home, make sure that it balances both supply and exhaust functions; a good choice is a heat recovery ventilator (HRV). And never underestimate the value of the tried and true exhaust fan in your bathroom and range hood in your kitchen.

To find out about radon and what you can do to keep your homes safe and sound, Health Canada and the CMHC have issued Radon: A Guide for Canadian Homeowners. A copy of this document can be found at www.cmhc-schl.gc.ca/ or you can visit www.healthcanada.gc.ca/radon for more information. You can always talk to a qualified ventilation professional who can help you determine the steps you should take to keep your indoor environment safe. You can find one in your area online at www.hrai.ca. - (NC)

Source: www.newscanada.com

The Perfect Lawn

2009-05-03T20:52:00-06:00

HOW TO GET THE PERFECT LAWN

(NC) - If the grass is always greener on the other side of the fence, it may be time to rethink your lawn-care strategy. Brown, patchy or weed-ridden lawns are often the result of improper care. You too can have lush, green grass by employing some lawn care fundamentals. Follow these need-to-know tips to get your lawn in tip-top shape this summer:

Mowing your lawn:

Never cut more than one third of its height. Cutting grass too short weakens the plant, lowers weed resistance and it becomes susceptible to scorching from the sun. Opt for longer grass during times of intense heat or drought.
Leave the clippings on the lawn as a frequently mowed lawn produces short clippings that release important nutrients as they decay and reduce water evaporation.
Mow your lawn in varying patterns and do so in the evening to allow the grass a chance to recuperate before exposure to the sun.

Watering your lawn:

Water in the early morning to allow for proper penetration, avoiding excessive evaporation from the afternoon sun.
Your lawn should receive enough water to penetrate to the depth of the roots. A well-watered lawn will spring back. Signs of an under-watered lawn include drooping grass, a bluish/grey colour and footprints that remain visible in the grass.

Managing weeds:

Maintain a thick coverage of grass - this is the best defence against weeds.
Reseed your lawn every spring to help encourage thicker growth.
You can get rid of weeds by using herbicides. Manual weeding is also an option, but the entire root must be removed or the weed may return.

Maintaining soil:

Healthy soil is an essential requirement for a healthy lawn. Although soil composition varies dramatically by geography, most lawns can benefit from fertilization. Use a soil test kit to determine which fertilizer (if any) will help your lawn.
Ensure your lawn has an even layer of topsoil. A lawn with too many bumps or depressions can cause water to run off high areas and collect in lower areas. - (NC)

Source: www.newscanada.com

Turning Your Home into an Income Property

2009-05-03T20:45:00-06:00

TURNING YOUR HOME INTO AN INCOME PROPERTY

(NC) - If you're looking for a way to increase your income, you may need to look no further than your own home. These days, more and more Canadians are turning their homes into income properties. An income property is a home that is bought or developed in order to generate income, typically by renting it out in part or in its entirety. Renting can be a financially rewarding experience, either to provide extra income, or to help pay off a mortgage. So if you're thinking of going the income property route, here are 10 important steps you should take:

Contact your local or municipal government to determine if you are legally permitted to turn your home into an income property and then work with them to ensure the unit adheres to all building and fire codes.
Get to know the landlord-tenant relationship regulations in your province to understand your role and responsibilities as a landlord.
Inform your insurance company about renting out space in your home and ask about additional coverage.
Get your home "renter-ready". From a simple change such as a fresh coat of paint to a major renovation, your home should look appealing inside and out to attract potential renters.
Price and market your unit competitively. Scan the classifieds and visit rental websites to find out how much similar units are being listed for.
Conduct a screening process for applicants. Consider running a criminal background check, as well as a credit check, on prospective tenants.
Draft a written tenancy agreement with information such as: the move-in date, the rent amount, the date rent is to be paid, services included in the rent (e.g. electricity) and any separate charges, as well as rules the tenant should follow.
Consult a lawyer to look over the contract to ensure there are no legal problems or issues with the contract before you present it to your tenant.
Request a minimum deposit of one month's rent in advance that may be used against any property damage or unpaid bills, depending on the laws in your province.
Have the tenant sign the agreement, provide a copy and keep the original for your records.

Happy renting. - (NC)

Source: www.newscanada.com

Sweet Solutions?

2009-05-03T03:51:00-06:00

May 2009

SWEET SOLUTIONS?

The sweet taste of sugar can tempt us to eat too much of it. This can lead to higher energy intake, weight gain and tooth decay. Artificial sweeteners can give that sweet taste with little or no extra calories or risk of tooth decay. Are they the better way to sweeten foods?

Sweeteners can replace some or all of the calories sugar provides. Common sweeteners called sugar alcohols (sorbitol, xylitol and maltitol) have about half the calories of regular sugar. Other sweeteners like cyclamate (Sugar Twin™, Sweet'N Low™), aspartame (Equal™, NutraSweet™), and sucralose (Splenda™) are calorie free. These sweeteners can be helpful for managing weight as well as blood sugars. Sweeteners can be purchased and used at home in cooking or sweetening foods and drinks. Sweeteners can also be found in "sugar free" or "no sugar added" products like pop, juice, desserts, chewing gum, and candy.

Some people worry about using sweeteners because of claims in the media and on the Internet that artificial sweeteners can cause cancer or tumours. Scientific research using safe amounts of sweeteners does not support these claims. For example, a 132 pound person would need to consume 16 cans of diet cola or over 400 pieces of sugar free gum in one day to even come close to a dangerous intake of aspartame.

In Canada, sweeteners and products using sweeteners must undergo thorough testing before they are found to be safe for everyone. It is recommended however, that pregnant women should use saccharin and cyclamate on the advice of a physician, only. Some sweeteners can leave a bitter taste or cause an upset stomach when used in large amounts. The amount of sweetener you can have in a day depends on your body weight and the type of sweetener. Ask a Registered Dietitian about how much is safe for you.

Sweeteners can be helpful products, but they alone cannot prevent cavities, manage diabetes, or cause weight loss. Misuse of sweeteners can interfere with healthy eating. For example, drinking too much diet pop replaces healthy beverages like milk and water. A well balanced diet based on Canada's Food Guide can include artificial sweeteners in moderation.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN WITH THE SUPPORT OF

Originator: Carmen Ho, Dietetic Intern with Mamawetan Churchill River Health Region

Supervised by: Cathryn Abrametz, R.

Edited by: Janet Gray, Technical Consultant & Dental Health Educator, Mamawetan Churchill River Health Region

References

ActNowBC (BC Community Nutritionists Council, School Food Advisory Committee.) How Sweet It Is! What Schools Need To Know About Sugar And Artificial Sweeteners.

Canadian Diabetes Association, "Sugar and Sweeteners", 2008.

Canadian Diabetes Association, "Sugar Substitute Content", 2004.

Cronier, C. Sweeteners: Sweet Choices. Canadian Diabetes Association. www.diabetes.ca, 2008.

Fournier, G. "Sugar and Sugar Substitutes: FRIEND OR FOE?", www.dietitians.ca, 1997.

Health Canada, "Food and Nutrition: Artificial Sweeteners", www.hc-sc.gc.ca, 2007.

Health Canada, "Food and Nutrition: Aspartame", www.hc-sc.gc.ca, 2005.

Health Canada. Food and Nutrition: Nutrition for a Healthy Pregnancy - National Guidelines for the Childbearing Years. www.hc-sc.gc.ca, 2005.

Health Canada, "Healthy Living: The Safety of Sugar Substitutes", www.hc-sc.gc.ca, 2008.

Making Food For Your Baby

2009-05-03T03:50:00-06:00

May 2009

MAKING FOOD FOR YOUR BABY

Starting your baby on solids foods is an exciting part of parenthood. With a good start, you can help your baby develop a lifetime of healthy eating habits. Solid foods should be introduced at around six months of age to help your baby develop eating skills and experience new flavours and textures. This can help your baby enjoy a variety of foods later in life!

At around six months of age, your baby needs an additional source of iron. Examples of iron-containing foods are: meat and poultry, iron-fortified infant cereals, cooked egg yolk, de-boned fish, and well-cooked legumes (dried peas, beans, and lentils). Although jarred baby food can be convenient, it can be costly, and it is easy to make your own baby food. You can cook and puree almost any food for your baby!

Once made, you can freeze your homemade baby food in an ice-cube tray or as dollops on a cookie sheet. Purees of vegetables and fruit will keep for six to eight months in a chest-freezer. Frozen purees of cooked meat and poultry will keep for ten weeks.

Soft, pureed, or mashed vegetables and fruit can be offered at around six months of age. Making your own baby food doesn't have to be complicated. You can start by simply mashing a soft fruit like a banana or avocado. The recipe below works for almost any vegetable. Try it with sweet potato, squash, or frozen peas.

Pureed Vegetable

Fresh or frozen vegetable

Water

Wash, peel and slice fresh vegetables or use frozen vegetables.
Place vegetables into steamer or in a small amount of boiling water and simmer until tender. Microwave method: place vegetables in a microwave-safe bowl with a small amount of water and heat at a high setting until vegetables are tender.
Remove from heat and drain vegetables, reserving the liquid.
Puree vegetables with a small amount of cooking liquid.
Let cool and serve, or freeze for later.

Recipe adapted from Foodshare Metro Toronto, ABC's of Baby Food: Making Baby Food from Scratch.

For the first year of life, breast milk will continue to be the main source of nutrients for your baby. To be sure your baby tolerates a new food well, introduce new foods one at a time. Wait at least two days before offering another new food. It is important that you watch for the cues your baby gives about how much food to provide and how fast or slow he or she wants to eat. Start by providing a teaspoon of solid food, and increase the amount with time, following your baby's lead. Always be patient when offering new foods and never force your baby to finish the food being offered. It often takes 10 to 15 experiences before babies learn to like certain foods. Meal time with babies is fun, so take the time to enjoy it!

WRITTEN BY PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN WITH THE SUPPORT OF

Originator: Jamie Buschmann (dietetic intern) and Adrienne Danyliw RD, Saskatoon Health Region

Editing Buddy: Terry Ann Keenan RD, Saskatoon Health Region

References

Community Nutritionists' Council of BC, "Introduction of Solid Foods to Infants", Nutrition Bulletin for Health Professionals, pp. 1-2, Fall 2008.

Dietitians of Canada, "Introduction of Complementary Foods", www.dieteticsatwork.com, 2007.

Government of Saskatchewan. Introducing Solids. Retrieved January 6, 2008 from: www.health.gov.sk.ca, 2007.

Health Canada, "Transition to Solid Foods", www.hc-sc.gc.ca, 2005.

Health Promotion Population and Public Health Services, Regina Qu'Appelle Health Region, "Feeding Baby - Introducing Solids", Nutrition Newsletter (Special Issue), pp. 1-6, 2008.

Lewicki, Krystyna. The ABC's of Baby Food: Making Baby Food from Scratch. Toronto: FoodShare Metro, 1998.

A History of Quilting

2009-04-20T04:25:00-06:00

HISTORY OF QUILTING IN CANADA

By Betty Burwell, Home Economist

Log Cabin Design

Canadian quilts reflect the environment in which they were created and tell a political, economic or social story about that particular time in our history. The first Canadian quilters came from Europe, Britain or the United States. Although our first pioneers came from these regions and brought their quilting methods with them, supplies were limited, substitutions discovered, and new designs developed. Canadian quilts portray our cultural and social history.

The first pioneers often brought beds with them as part of their household effects. Quilts, comforters, coverlets and counterpanes came, too. If there no beds, the first responsibility of women was to ensure there were enough quilts or comforters for the rustic beds the men made. Quilts were used as wall hangings for insulation, stuffing for wall cracks and coverings for windows and doors. Quilted fabrics were also used to add warmth to winter clothing.

Cross and Crown

When quilts tops were finished, quilting bees were organized and women in the community came together to quilt the top, stuffing and bottom layers together. The quilting bees often accompanied barn raising or other farm jobs that required many hands. The day ended with singing and dancing. Work bees provided a way for women to get to know each other as well as a form of entertainment.

Double Wedding Ring Quilt

Quilts marked events in families - births, marriages and deaths. It is said a young girl had to make a certain number of quilts before she could be married and many family quilts became treasured family heirlooms. If the quilt was very special it was often not used but, rather, handed down from generation to generation.

Patchwork quilts made from scraps of fabric pieced together to make a new fabric were popular. Old, worn out clothing and household textiles were hoarded and used. New fabrics were expensive and most women could not afford to buy them. Saving scraps and small pieces of fabric was an economic necessity.

Patchwork lent itself to embroidery and embroidery stitches covered the seams. Applique was another way to enhance a quilt. Designs were cut out and stitched to the base patch. At first, quilts were quilted in straight lines, but later quilting followed a design which gave the quilt more surface interest. The stitches were tiny giving the surface a puffed effect.

Blazing Star Pattern

The women who quilted exhibited precision as they could cut intricate pieces without templates and have them fit together perfectly. They had patience and a keen sense of orderliness, design and color. Most of the quilting was done by candlelight in the evening. Needlework, sewing and quilting were highly prized skills as they were seen as economic assets for the family.

Origins of Canadian Quilts

When the settlers arrived in Canada, the Aboriginal people were using skins and furs for bed coverings. The skins of small animals were cut into inch wide strips and then tied together to make a long strand. The strands were braided or woven to make a blanket. The blanket was started when the child was born and added to as the child grew. Porcupine and goose quills, moose hair and natural dyes were used to decorate the blankets. When the fur traders arrived ribbons and beads were used for decoration and steel needles changed the way in which the blankets were constructed.

After 1617, a group of wealthy upper class French families arrived bringing with them fine quilts and rich fabrics. The women made quilts and used carded wool, feathers or cattail down for the stuffing or batting. In time, fabric was needed and they improvised. Worn out materials were cut into strips or squares, redyed and made into patchwork quilts.

Around the same time, French settlers came to the marshland area of Nova Scotia and New Brunswick - the forbears of the Acadians. During the 17th century, the French settlers were dependent upon France and later the United States for supplies and fabrics, but shipping was erratic. The intendant, Jean Talon, encouraged production of cloth, but it was a long process before enough sheep wool was obtained. Spinning wheels and looms were community property as not everyone could afford them. Flax and hemp were grown, but the fabrics had no warmth.

The British settlers arrived in 1763 and their strippy method of quilting influenced Canadian quilts. British settlers in Newfoundland quilted, but not many of these quilts are still in existence. It is thought the quilts were used until they fell apart.

Prince Edward Island was first settled by the French and after 1719 the Scots arrived. Thrift was the word as all these settlers had to depend on their skills to produce clothing, bedding and other household items. Nova Scotia became the home of Acadians, United Empire Loyalists, Germans and Dutch. Each group brought their own quilting methods with them and influenced the way Canadian quilts were made. European quilting was done on whole pieces of cloth and the stitching was embroidery or quilting which followed the pattern in the fabric. Utility quilts were often made from patches sewn together and tied to the stuffing and backing - a quick way to make a quilt when time was of the essence.

First Quilt Designs

Patchwork and appliqué designs became known by name. The Log Cabin was one of the earliest, most popular and durable designs. A traditional red square in the center depicted the heart of the home and if there wasn't a big enough piece of red a tiny piece was sewn on the center patch. The darker strips on the block depicted the northern side of the pioneer cabin and the lighter strips on the other side represented the sunshine. This design with it variations is still popular today. Designs were named for the common place things around them: Straight Furrow, Barn Raising, Path Through the Woods, Dutch Windmill; from the Bible: Crown of Thorns, Cross and Crown, Joseph's Coat; from nature: The Butterfly, The Peony, Rose of Sharon; from history: The Le Moyne Star and a hexagon patch quilt, now known as Grandmother's Flower Garden.

Natural dyes were utilized in the early 1800s. Butternuts, goldenrod, wood ashes, onions, horseradish, madder root, white maple bark and purslane weed were used to produce various fabric colors. Some chemicals, as well as salt and vinegar, were used for setting dyes. This early dye technique produced stripes, checks and plaids - that is why they were so prevalent in early quilts.

In 1845 the first cotton mill opened in Sherbrooke, Quebec. As fabrics became more available (muslin, linen, calico, percale, gingham, homespun, wool) pieced quilts were made. Crewel embroidery, appliqué and Persian embroidery (broderie perse) were much used decorations. A friendship quilt made for a bride or some one in distress was popular as group quilting was still a social get together in the community for both men and women. The quilting bees provided an avenue for people to exchange ideas, learn new skills and gossip.

As the prairies opened up the need for quilts remained. Prairie quilts show the influence of German, Polish, Ukrainian, Czechoslovakian, Russian, Mennonite and English design. Making quilts was an economic necessity until about 1850. Quilts then started to have much more of a decorative value than a functional one. The invention of the lockstitch machine in 1846 and Issac Singer's sewing machine in 1851 changed the way in which quilts were made. Bedcovers were manufactured and those who could afford it bought them. More emphasis was placed on manufactured goods than handmade or homemade as they were known. Needle work skills were lost.

Utilitarian quilts were made during World War I. Tobacco companies gave away 3"x 4" silk and satin pieces in cigarette and tobacco packages. These were used as patches in quilting. Feed bags and flour and sugar sack bags were used as a foundation for patchwork in many quilts. Squares were often autographed. Historians say quilts tell a story of the economic times. In prosperous times colorful appliqués and embroideries are used and in depression times, quilts are pieced and dark in color. During the thirties, patterns such as the Little Dutch Girl, Sun Bonnet Sue, Double Wedding Ring, Blazing Star, Drunkard's Path, Star of Bethlehem and Old Fashioned Girl were used. Red embroidered designs on bleached white or ecru flour or sugar sacks squares were referred to as Redwork.

In 1937, Lady Tweedsmuir, wife of the Governor General of Canada, was interested in reviving needlework skills. Handcraft kits were set up and could be borrowed by women in small towns and rural areas through the Women's Institutes. Manitoba was the first province to participate in this project. During the dirty thirties women supplemented the family income by selling quilts and other craft articles. The rural weeklies and farm press carried patterns that could be ordered by mail. Eaton's and Simpson's sold bundles of quilt patches.

Many women worked outside the home during World War II and had no time to quilt. Those who had the time quilted for the war effort. Quilts had a patriotic theme and were usually made in red, white and blue. Eighteen inch squares speeded up the work. After the war more women moved into the work force and quilting declined.

Quilting Revival

In the late 1950s and 1960s quilting became popular again. Thor Hansen, textile artist and interior designer of the British -American oil building in Toronto, recognized quilting as an art medium and made his design work available as quilt designs. Quilt shows and competitions sprung up across the country. Agricultural fairs and Women's Institutes were instrumental in encouraging women to quilt. The centennial celebrations in 1967 inspired quilters to feature provincial flowers, the beaver, the maple leaf, provincial coats of arms and histories of particular communities. Quilts were recognized as textile art and were shown in art galleries, craft galleries and museums. Once again they became treasured items.

Avid quilters today agree that quilting is a recognized art form appearing in quilts, apparel and household articles. Colorful printed fabrics and batiks are available as well as colored and metallic threads. Machine or hand embroidery and surface designs are still used. Patterns and fabric kits are available in quilt stores and many quilters will buy a kit that has fabric colors already selected.

Computerized machines, specialized measuring and cutting tools have made it possible to produce quilt tops quickly and accurately. Since free motion machine quilting has made it possible for the quilter to sandwich the quilt together in record time, quiltin parties are not as common as they once were. Also, quilters who do not wish to handle large quilts send their quilt out to a quilter who has a large quilting machine and a predetermined pattern sandwiches quilt top, batting and background fabric together. Small quilting businesses have developed to meet the demand for fabrics, threads, patterns and mechanized quilting. Quilt shows across the country provide an opportunity for people to exhibit their work and to attend workshops to further develop their skills and sense of design and color.

Quilting, as a piece of Canadian history, is a vital and interesting art form which tells the stories of our forebearers - their joys, their hardships and their hopes for the future. It remains an integral part of Canadian culture.

References

Conroy, Mary. 300 Years of Canada's Quilts. Toronto: Griffin Press Ltd. 1970.

Manitoba Women's Institute. The Great Human Heart. Altona, MB: Friesen Printers, 1980.

Radcliffe, Della, Personal interview, October 2008.

Voice, Bonnie, Personal interview, January 2009.

What is the difference between shortening and lard?

2009-04-06T03:58:00-06:00

YOU WERE ASKING

By Liz Delahey, Home Economist

Question: What is the difference between shortening and lard?

Answer: Shortening is made from hydrogenated vegetable oils and is virtually flavorless. Vegetable oil is considered to be a healthy source of fat but the hydrogenation process results in the creation of trans fats, which are believed to increase the risk of heart disease and stroke. Some studies also suggest a link to a higher risk of Alzheimer's disease, diabetes and macro degeneration. Since 2006 the government has required food manufacturers to declare the amount of trans fat in the food on the nutrition label.

Lard is made from animal fat and is used in cooking where old-fashioned flavour is desired as in pastry or biscuits. Animal fats are high in saturated fats, which can result in high blood cholesterol and lead to heart disease. The best advice is probably to use either of these fats sparingly and convert your recipes to vegetable oil wherever possible.