Red Cabbage Coleslaw

Make your own salads!

2 c shredded red cabbage, 1 grated carrot, 1 grated apple, 1/4 c raisins, 1/3 c walnuts, 1/4 c low fat mayo, 1/4 c low fat plain greek yogurt, 1/2 tsp maple syrup, juice of 1/3 orange- mix altogether.

8 svg, 93 kcal, 2 g protein, 4.5 g fat, 13g carbohydrate, 2 g fibre per serving

Cornerstone Nutrition finds permanent office space in Sechelt

New Sechelt Office for Cornerstone Nutrition

Open  Tue-Thurs 10:00-4:00 pm starting Feb 1st!  Location: Suite 105, 5700 Cowrie Street, Sechelt  Phone: 604 741-7307  E-mail: jan@cornerstonenutrition.ca  Website:  www.cornerstonenutrition.ca

Please make an appointment for a nutrition assessment, try me package: $125 include a 60  min session with the dietitian plus e-mail or phone follow up x 4 weeks.  Coverage for private counselling is often available on private insurance, consults are free for clients with diabetes controlled by insulin and for the months of January and February, clients with referrals to the hospital qualify for 25% discount!

 

Is coconut healthy? A dietitian non-bias breakdown

Is coconut really the best oil to cook with?

Coconut – a non-bias report by a dietitian

As a dietitian, most of my clients are concerned about their cholesterol and heart disease, and are advised to avoid foods high in saturated fat, as per St. Paul’s healthy heart clinic.  Coconut is very high in saturated fat albeit short chain, the literature has yet to support the benefits of coconut for heart disease. Coconut is very flavourful and can be included in your diet, this video will help guide you as to the best sources.

 

Nishta Saxena, RD has presented a non-bias view of the merits of coconut.  Click on the link above to watch her videa on the morning show with CTV.

Portion size for desserts

This Christmas, it was my sister-in-law that reminded me about portion size, particularly with desserts!  Usually we serve our trifle, this year was sugar free, in china (250ml) but she brought out the crystal and custard cups ( 125ml) and it was a perfect portion.  My brother-in-laws blood glucose was under 6mmol/l 2 hrs after!!!

 

Fresh & Fit Foods

Recently I discovered this fabulous meal service that is available locally. I spoke to the owner and understand that he is very particular about the quality of the food he is purchasing, e.g., no saline pumped chicken. As well he caters to clients on special diets, offers senior and spartan portion sizes, cooks daily in the morning and delivers around 1:30 pm Mon, Wed & Fri.
We are lucky to have such a great service. They cook with coconut milk, butter and olive oil and try to offer low fat meals. Some of you may have to limit the coconut milk and butter and they can guide you towards the best choices!

https://www.facebook.com/freshnfitfoods/

Certified Pod Trainer

http://myomnipod.ca/content/en/

Jan is now certified as a PCT (pod certified trainer) for Omnipod insulin pumps.  This pump is designed as tubeless and can be worn on multiple skin sites.  It is usually covered by MSP if ordered by your endocrinologist.  So if you live up the coast, it may be convenient to know that I can be your trainer.   I have successfully trained 4 people, and they love the new system.  I’ve seen a 25% reduction in insulin requirement but there is a learning curve especially if you are shifting from multidose to an insulin pump, I am here to guide you!

 

Glyphosates used as desiccating agents for wheat

Should we be concerned about glyphosates (found in roundup) it seems premature, Health Canada says that we would have to eat 36 loaves of bread per day for it to be a problems.  There are many theories explained at Paleomom website,relating glyphosates to the increased rate of celiac disease.  Sarah Ballantyne (PhD) postdoctorate at St. .Michael’s Hospital, goes through each one, it is doubtful any of them have caused an increased incidence of celiac disease.  The most plausible theory is associated with how gyphosates may compromise microbiome and the gut activity. With current literature on microbiome still developing, we are discovering the importance of species specific probiotics benefiting specific chronic diseases symptoms, I.e., IBS, Crohns, C.Difficile, etc..   Although Sarah’s website has some detailed scientific data and a wealth of knowledge, some of her generalizations aren’t true, ie., the gold standard of diagnosis of celiac disease is not genetic testing but intestinal biopsy.

Recently an Environmental Defence Canada study found traces of glyphosate in multiple children’s foods and snacks  The quantities of glyphosates found in food are very small fortunately, however I question why farmers  spray glyphosates on their crops within 2 weeks of harvest as a drying agent, why not use other agents? https://www.ctvnews.ca/health/weed-killing-chemical-found-in-pasta-cereal-and-cookies-sold-in-canada-study-1.4086615

The World Health Organization’s International Cancer Research Agency IARC declared that glyphosate is a “probable carcinogen”.

Over the past years, there has been repeated debate about the use of this herbicide and Health Canada has reviewed the use of glyphosates  over the past 7 years, nationally and internationally and the amount found in food is significantly below levels for concern, it has been used for 40 years and is part of our farmers toolbox,  it is allowed to be used as a desiccating agent on crops before harvest.  Repeatedly  Health Canada have found that glyphosates  use is safe, approved for another 15 years.

If you want to avoid glyphosates, you don’t have to go gluten free, Silver Hills, Natures Path and Bob’s Mill organic products will be free of glyphosates, in fact all organic products will be free of glyposates..

Personally for my Christmas, as my son is Celiac, we had a gluten free stuffing made with wild rice and GF bread, an excellent GF sponge cake as the base for our GF trifle,  and GF cranberry-orange shortbread  and a GF yam casserole made with GF flour and GF oats.  So it was a Gluten& Glyphosate Free Christmas for our family!

Beat the Heat with Energy Drinks?

What is it about energy drinks that is so appealing, is it the caffeine, B vitamins, are they hydrating or dehydrating?  Why are they so popular with our youth and athletes?

(Red Bull, Amp Enerrgy, Rockstar Energy, Monster Energy)

The sugar-free energy drinks are sweetened with aspartame and acesullfate sweeteners.  Now there has been lots of debate about the merits and hazards of artificial sweeteners, particularly aspartame, evidence based data demonstrates headaches as a possible side effect of aspartame, as for weight gain, appetite, the jury is still out.

The key stimulant in energy drinks is caffeine (derived from coffee, tea, chocolate, kola, yerba mate and guarana, added to soda pop and energy drinks),  the content in a 250 ml can is usually 80mg equivalent to one cup of coffee,  Health Canada caffeine recommendations, maximuim caffeine intakes for children and women of childbearing age  are:  45 mg/d 4-6 yrs, 62.5 mg/d 7-9 yrs. 85 mg/d 10-12 yrs,  2.5mg/kg/d for adolescents older than 13 yr and 300mg/d for pregnant and breastfeeding mothers.  For the average adult, 400mg/d is recommended except where there are health (ie., cardiac or mental health issues) or interactions with medications.

Energy drinks also contain B vitamins, taurine (amino acid) and herbs, all of which are available in a healthy diet.

Possible reactions to energy drinks include: nausea, vomiting &/or upset stomach, fast or irregular heartbeat, electrolyte imbalance- (these are not sports drinks balanced with electrolytes), nervousness, irritability &/or anxiety, insomnia, tremors or restlessness and pacing.

It can be dangerous to mix energy drinks with alcohol, (less aware of intoxicating effects of alcohol) and could lead to risky behaviours, violence and car accidents.

There may be dangerous interactions with medications, particularly for those with mental health  issues.

Athletes should not substitute energy drinks for sports drinks as they will not provide the necessary electrolytes for endurance or high intensity activities longer than an hour.

If you really want  a carbonated beverage during the summer that will hydrate you and has no sugar or artifical sugars, salt or calories, try the sparkling waters,  If anyone has mad a homemade unsweetened energy drink that is ultra-healthy, please contact me.

Please see the enclosed references for more information:

https://www.healthlinkbc.ca/hlbc/files/documents/healthfiles/hfile109.pdf

caffeine.aspx

https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-additives/caffeine-foods/foods.htm

s://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445139/