eating-at-night-when-the-body-is-primed-for-sleep-may-have-implications-for-health-of-shift-workers-photo

I’m a night shift worker, how to eat healthier?

by with No Comment Weight Management

Those of you who do shift work understand the unique challenges when it comes to healthy eating. Your typical meal times are completely thrown off or you sacrifice a meal just so you can get more sleep. Loading up on refined sugar and caffeine is the norm. By the end of shift, you’re starving, not thinking properly and reach for fast, unhealthy options.

Here are some of my top tips on how to stay healthy while working night shift:

EAT YOUR MAIN MEAL BEFORE YOUR SHIFT

Eat your main meal a few hours before going to work. Eat a small meal and have healthy snacks throughout the night.

PACK YOUR OWN FOODS

Bringing healthy meals and snacks from home will make it easier to eat well on your shift. A meal should be balanced combination of carbohydrates, protein and vegetables/fruit.

HAVE A SMALL & LIGHT MEAL AFTER A NIGHT SHIFT

After a long night shift, it is hard to sleep well if you’re too full or too hungry. Healthy snacks such as whole grain cereal with milk and fruit or a piece of whole grain toast with a little peanut butter are good choices.

AVOID FATTY, FRIED, SPICY OR SUGARY FOODS

All these foods can make you feel sluggish and contribute to unwanted weight gain. They can be even worse overnight when your digestive processes are slowed, causing heartburn, indigestion gas and constipation. A snack with a little protein will provide energy when you start to feel tired and hungry. You can try a handful of nuts with fruit, or plain Greek yogurt with berries.

CUT DOWN ON CAFFEINE

Drinking caffeinated beverages can help you stay alert, but too much caffeine can interfere with sleep, make you feel nervous or irritable and upset your stomach. To cut down on caffeine switch to decaffeinated tea or coffee, or herbal teas.

DON’T FORGET YOUR WATER 

Drinking plenty of water to prevent dehydration and constipation. It may help you to feel more alert during your shift. Make sure you have water available and sip it throughout your shift.

TAKE ACTIVE BREAKS 

Do some stretches during your break. Walk up a flight of stairs, or go for a brisk walk during break time. Some light exercise will boost you energy, improve your mood and help you sleep better.

Did you know that we offer personalized nutrition consultation service for kids and families? If this is something you’s like to learn more about, please visit here.

Organic Foods: Are They Safer? More Nutritious?

Organic Foods: Are They Safer? More Nutritious?

by with No Comment Weight Management

如果你在想食物是从哪里来的？ 关心食品安全问题？脑袋第一个会出现植物种子和农民耕种的画面。 但是你知道有些种子在种植之前在实验室进行了基因改造吗？ 今天我想和大家简单的聊一聊这个话题，因为我发现消费者对 “转基因农作物” 的概念模糊，对基因改造技术一知半解。

什么是转基因生物（GMO）和转基因食品 （GM Food）？

转基因生物 (Genetically Modified Orgasim – GMO) 可被定义为有机体通过非自然交配和/或非自然重组的方式发生改变的生物体（即植物、动物或微生物）。

这种技术通常称为 “modern biotechnology 现代生物技术” 或 “gene technology 基因技术”，有时也称为 “recombinant DNA technology 重组DNA技术” 或 “genetic engineering 基因工程”。

通过这种技术可将选定的个体基因由一个生物体转移到另一个生物体，也可在不相关的物种之间进行转移。而通过这种技术制造出来的粮食，叫做转基因食品 (Genetically Modified Food)。

转基因食品有哪些好处？

世界人口指数增加，同时，气候变化导致的海平面上升。可耕地面积和用于灌溉的淡水资源却在日渐减少，毫无疑问，以转基因生物为基础开发植物的目标之一是改进作物保护。转基因食品可：

  • 增加恶劣生长环境的适应性，如干旱、高盐分土壤，极端温度等生长环境。植物能够更好地耐低温，抗冷害
  • 减少作物损失，提高作物产量，保护耕地来提高全球的粮食产量
  • 降低致敏物质和有毒物质含量，延缓成熟，增加淀粉含量，延长货架寿命
  • 增加作物对特殊病虫害的生物抗性，包括由病毒引起的病害，从而减少化学杀虫剂的使用
  • 提高作物对除草剂的耐性，作物可以在几乎不需要使用除草剂的情况下生长，从而保护了水土和节约了燃料
  • 提高植物中有用物质或营养物质的含量 （如：蛋白质，脂肪，维生素A），以减缓一些贫穷落后国家粮食短缺和营养缺乏症的问题

转基因农作物种植国：

美国，巴西，阿根廷，印度，加拿大，中国和其他20几个国家。

常见转基因农作物

大豆，玉米，油菜籽，花生，马铃薯，番茄

转基因食品的安全性

早些年，联合国开发计划署承认，转基因食品可能会破坏生态平衡，也有可能会对动植物产生意想不到的有害影响。
但目前暂时没有发现转基因食品对人类健康带来负面影响，这并不能说明转基因食品就是安全的，因为它进入人类身体的时间还较为短暂，其潜在风险尚未清楚。毕竟谁也不愿意拿自己和自己的后代做实验品，而且即使有，时间也非常长。
关于转基因食品的潜在威胁和安全性的许多问题，需要进一步的研究才可以下结论。正因为到目前为止我们没有足够的科学手段去评估所有的转基因食品的风险，所以社会上对于转基因是否安全还存在着很大的争论。

交叉感染

两片相邻的耕地分别种着转基因和非转基因的作物，开花的时节，大风一吹，就把转基因的花粉吹到了非转基因的花蕊上了，非转基因的作物也就受到了污染，而人类却还把它当作非转基因作物来看待。

标签意识

各国政府管理转基因食品的方式各不相同。在一些国家，尚未对转基因食品进行管理。已制定法规的国家主要着重于对消费者健康的风险评估。一般说来，已对转基因食品制定规定的国家通常还管理转基因生物，并顾及健康和环境风险以及与控制和贸易有关的问题（如潜在检测和标签制度）。所以你会在一些食物包装上看到 “Non-GMO” 的字眼 (一般是国外食品较多)。

马来西亚也是农作物生产国，人民需要知道的更多

作为消费者，我们应该有知道自己吃的是什么食物的知情权和选择权，通过我们的选择来引导食品供应商的生产方向。光有这个食品标签法律是远远不够的，我们还要的有法律的执行和监督。就执行来讲，比如没有标明是否含转基因原料的食品不能上架出售。就监督来讲，应该要有一套食品追踪系统，追踪到食品的产地、年份、周围作物情况等。同时需要第三方监测机构来监督。

重点

  1. 我们现在的社会并没有完善到让消费者有充分的知情权，那我们又可以做什么来保护自己呢？
    少吃或者尽量不吃加工食品。由于加工食品需要降低成本，转基因原料的价格又低，所以加工食品使用转基因原料的概率是非常高的。
  2. 买东西看标签。不少商家都以非转基因为卖点，如果他们用的是非转基因的原料，一定是迫不急待地在食品包装上标识出来。
  3. 关于有机食品和非转基因食品：有机食品的概念不涉及非转基因，虽然大部分有机食品的供应商会尽量选择非转基因原料，但是有机食品不能保证是非转基因食品
  4. 尽量吃本地的种植食材。

饮食治疗师怎么看

  • 不要将某种食物 “神化”，也不应盲目的对其“妖魔化”。
  • 你自己下过田，种过菜吗？你吃过自己亲手种出来的蔬菜吗？你了解过农夫幸苦下田耕种，如果遇到旱季/雨季，农夫一家都有可能损失惨重。
  • 转基因食品与非转基因食品在对健康的长远影响，学术界也尚无定论。而在选择食材放面上，大可不必单单专注在 “非转基因食品” 或 “有机” 这个名词上，更应该在自由选择食材的基础上，保证食材多元化，均衡、适量，再去决定是否愿意接受转基因食品。对于那些生活作息颠倒、烟酒不离手，暴饮暴食，甜食天天吃，挑食，和食物关系不好的朋友，一再的去追究转基因食品的安全性，岂不是庸人自扰吗？

Reference：WHO 

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How to Help Your Child to Gain Weight

by with No Comment Child & Family NutritionInfant NutritionToddler NutritionWeight Management

So often in the media we hear about the obesity epidemic and how too many children are overweight or obese. But what about those on the flip side of the coin? The ones that may not eat much, may be very selective with their food choice, may have an aversion to food, or may have other underlying medical concerns that it is hard for them to keep weight on?

Being underweight is not the same as being thin or slender. Some children have a naturally slight build and maintain it with a well-balanced diet and physical activity.

The child’s weight can cause great worry to the parents.

THIN OR UNDERWEIGHT? CHECK THE GROWTH CHART 

Children show us they are thriving through their normal growth and development as demonstrated on the Growth Chart. Your public health nurses or paediatrician plots your child’s weight and length/height routinely at well-visits and check-ups.

There are 4 nutrition indices to define nutritional status of children as measure through anthropometric measurements – body weight and height.

  1. weight-for-age (risk for underweight)
  2. height-for-age (risk for stunting)
  3. body mass index (BMI)-for-age (risk for overweight)
  4. weight-for-height (risk for wasting)

Percentiles (from 3 to 97) represent the normal window of growth we can expect for children.

The 50th percentile shows the average. This is where most children are.

It means that below 50th percentile is lower than the average, but still normal. Above 50th percentile is above the average, but still normal too!

Here’s what the percentile values on a growth chart do mean:⠀

A 2 year old boy who places on the 48th percentile on the weight-for-age growth chart means that 52% of all the boys (same age) out there weigh more than him and 48% weigh less than him.⠀

OR

Even if your child is at the 8th percentile for his weight, meaning that 92% of kids his age weigh more than he does, if he has always been at the 8th percentile, then he is likely growing normally. It would be concerning and it might mean there was a problem with his growth if he had previously been at the 50th or 75th percentile and had now fallen down to the 8th percentile

What you should actually look at is how they progress over time on the growth chart and whether or not they’re staying on THEIR particular curve. Children who are growing normally will track their growth predictably on their own personal growth curve. Whether 48th percentile or 8th percentile, it doesn’t mean that his particular weight is good, bad, right or wrong. There is no “goal” to reach here. It just shows that body come in all shapes and forms. Some children are meant to be more petite or smaller, some are meant to be more largely built or much taller. Just look at their parents and family history as a good indicator! Genetics will win!

If time passes and you notice they’ve dropped from the 48th to the 15th percentile, that’s more of a concern! Same thing goes when it’s a big jump from the 60th percentile to the 85th percentile. That’s more of what we would call “falling off the growth curve”. It could be, of course, due to over/under-eating, malabsorption issues or some other underlying medical issue or it could be something as simple as a growth spurt.⠀

The key message here is that there’s no right or wrong percentile for your toddler! Every child has their own established growth curve. Where another child has nothing to do with where your child should be. Having a chubby or a skinny toddler does not mean they are healthy or not healthy. And trying to actively change their natural curve does a lot more harm than good.⠀

Last, the growth chart is a good indicator of your child’s overall nutritional status.  If your child appears to be maintaining a usual and predictable pattern on the curve, you can rest assured that your child is getting adequate calories for normal growth.

It is not just about extra calories.

START WITH HEALTHY MEALTIMES

Sometimes, parents use ineffective strategies to get their child to gain weight and grow, including negative feeding practices, in an attempt to feed them high calorie foods to boost their weight.

First, building a healthy food relationship (not just calories) is more important.

Understand the Feeding Relationship 

A parent’s role is to choose what foods to offer, when, and where. Parents should provide healthy foods and offer regular meals and snacks.

A child’s role is to decide how much to eat and whether or not to eat at each meal.

Zero Pressure

Sometimes your child may refuse meals or snacks. Don’t beg, bribe or threaten your child to eat certain kinds or amounts of food.

Pressuring a child to eat can make them eat less. 

Away from Distraction 

Families should enjoy healthy eating together. Your child shouldn’t be singled out from the rest of the family. Everybody eats at the table together. Your child will focus on eating with fewer distractions. Turn off the TV, computer, IPad, and put toys aside around feeding time.

Stick to Mealtime Schedule

Regular meals and snacks will help your child eat enough food to grow well and be healthy. Offer food every 2-3 hours at planned times.

Offer 3 meals and 2-3 snacks each day. 

Watch Empty Calories

Limit foods like sugary drinks, candies, potato chips and donuts. These foods don’t help children grow well.

Set Mealtime Boundaries

Set some table rules at meal times such as “everyone stays at the table until dad/mum’s finished”, even if your child doesn’t want to eat what you’ve served. Because they are sitting with food in front of them, they may end up picking at it! This is useful if your child wants to rush off and play rather than eat. But don’t force or nag them to eat. You’re just asking them to stay at the table. You don’t want to turn meal times into a battle.

Avoid Filling Up on Fluids 

Drinking too many fluids like milk and juice may make a child less hungry for meals and snacks.

Serve no more than 2-3 cups of milk each day. Limit fruit juice to 0-1/2 cup each day.  

Read Label

Limit foods and drinks labelled “light”, “low fat”, “fat-free”, “low calorie” or “sugar-free”.

Watch Your Languages 

Watch your language and conversation around body size and shapes. If you talk about people being fat, on a diet, over-eating, or you are watching your own weight by counting calories or you obsess over food labels and your own body shape, then a child picks up on this quickly. Children mirror a parent’s pattern and chatter. Catch yourself out and avoid this kind of chatter, especially if your child has suddenly started eating less and is starting to lose weight, they may have started dieting because of this unhealthy conversation.

FOODS TO GAIN WEIGHT 

Every Bite Count 

Every bite of food and every gulp of liquid can make a contribution to your child’s ability to gain weight and grow. Offer foods high in calories and rich in nutrients at every meal and snack.

Make some simple switches to double up their energy intake without making them eat more. 

Parents with an underweight child are usually struggling with knowing which foods to feed their child to help them gain weight.

If your child is thin or underweight and you are worried about whether he or she is getting enough nutrition, here are some ideas to help calm your fears and feed your child:

  • Vegetables and Fruit
    • Cooked vegetables with cheese sauce or grated cheese
    • Fruit with yogurt or peanut butter
    • Avocado as a spread, in smoothie, or as a dip (guacamole)
    • Potatoes, sweet potatoes, squash (butternut squash or spaghetti squash), or turnips mashed with milk and butter (or non-hydrogenated margarine)
    • Dried fruit (apple, prunes, apricots, raisins, cranberries) added to baked goods
  • Grain Products
    • Bread, crackers, muffins with cheese, cream cheese, hummus, nut butter
    • French toast, pancakes, waffles made with eggs, oil, milk. Serve with syrup, fruit, yogurt on top
    • Hot or cold cereal with milk, nuts and fruit
    • Granola or muesli with yogurt and fruit (recipe here and here)
    • Wheat germ added to baked goods
    • Meat (fried in oil) with vegetables and rice
  • Milk and Alternatives
    • Choose whole or full fat milk. Offer as a drink or use it in place of milk in recipes
    • Cream soup or sauce made with whole milk
    • All types of cheese. Sliced or grated onto foods
    • Yogurt as a dip, mixed with fruit, or added to smoothie
    • Fortified soy beverages can be use as a drink or in recipes
    • Plant-based milk are often lower in calories and protein. Not recommended !!
  • Meat and Alternatives
    • Meat with gravy or other sauces (curry or sweet and sour sauce)
    • Scrambled egg with cheese
    • Egg salad sandwich
    • Omelette with cheese, ham, tomato, peppers
    • Quiches
    • Hummus with crackers or pita bread
    • Fish cake (recipe: Easy Salmon Cake)
    • Nut butter spread on bread, or added to smoothie or muffins
    • Tofu
    • Nuts or seeds offered as snacks or add to baked goods, granola, or muesli

I’ve also got another free FOODS TO GAIN WEIGHT guide you can use for your children to get you started so you can start feeling better about every bite your child takes.

ACTIVE LIFE 

Give your child more time to be active. Being active can make children hungrier for meals and snacks. Limit screen time, like watching TV and using other electronics. Read this post to learn how to increase physical activity level of your child.

BOTTOM LINE 

If you’re a parent struggling to put weight on your child, remember that at the end of the day, you want a healthy, happy and confident child. So, yes while it is important for your child to eat, do not make it a battle or power struggle. If you’re concerned about their growth, be sure to talk to your doctor, dietitian, or public health nurses.

Are you worried about your thin child? Are you thinking that you might want some one-on-one nutrition counselling, either for you, or your baby or child? Check out my one-on-one nutrition counselling services here. 

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Tips to Lose Baby Weight After Pregnancy

by with No Comment MotherhoodWeight Management

A common concern of new mothers is losing the weight gained during pregnancy.

How much weight to lose after the birth of your baby is associated with how much weight you gained during pregnancy. If you gained more weight than recommended, it may take longer to lose it. That weight did not get put on overnight (it took 9 months to get there, remember!!) and time will be needed for the weight to be lost. So, patience is important. This is one reason it is advised that women do not exceed the recommended pregnancy weight gain.

The longer you keep extra weight on, the less likely you are to lose it.

To help you achieve a gradual, healthy weight loss, make small changes to your eating and physical activity habits. Here are 10 simple and easy ways to shed your baby weight while taking care of your new bundle of joy.

DON’T SKIP MEALS ESPECIALLY BREAKFAST 

You’re busy with your new baby and lack of sleep. So, it’s understandable if it seems easier to skip breakfast or lunch and eat large portion in long intervals of time. Don’t make it a habit.

Eating a healthy breakfast containing protein can help you to control your appetites and cravings all day, and prevents unhealthy snacking later in the day and into the evening. It also gives your metabolisms a kick-start first thing in the morning. I know how easy it is to get caught up in morning survival-mode with babies and toddlers, so having something quick and easy to grab like a overnight oat that was made the night before or smoothie, may come in handy.

My confinement meal.

CHOOSE & EAT RIGHT

You’ll need around an extra 350 kcal a day to have the energy to produce milk. Choosing the right foods – vegetables, fruits, whole grains, lean protein and dairy, focusing on eating foods that are rich in iron, protein and calcium for energy and milk stimulation.

  • Iron rich foods include lean meats, eggs, beans, lentils, dark-leafy green vegetables, whole grain products. The best way for a body to absorb iron is by combining foods high in iron with foods high in vitamin C (like citrus fruits).
  • Include protein at each meal, such as lean meat, eggs, dairy, beans, lentils, and seafood low in mercury.
  • Calcium is found in dairy products (milk, yogurt, and cheese), as well as tofu, leafy-green vegetables and calcium-fortified or enriched cereals, soy milk and soy yogurt.
  • Eat foods high in fibre. Consume at least 2 cups of fruits and 2 – 3 cups of vegetables per day.
  • Continue taking your prenatal multivitamins.

PLAN HEALTHY SNACKS

Six months postpartum, I eat  small portion but frequent meals to keep my energy intake up. The goal is to stop buying all the junk food (empty calorie foods). I listen to my hunger cues and choose healthy snacks, such as fresh fruit, nuts, greek yogurt with granola, hummus with vegetables or a protein bar/ball (recipe, recipe), lactation cookies.

BREASTFEEDING

If you’re able to breastfeed, it will definitely help you in the postpartum weight loss. Aside from the many benefits of breastfeeding, you will also burn up to 500 extra calories per day, some of which comes from the body’s fat that built up during pregnancy.

Wait until breastfeeding is going really well (baby is 4 months old) before trying to lose weight. A weight loss between 0.5 kg and 1 kg (~ 1 – 2 lbs) a week is safe and shouldn’t impact your milk supply. If you notice a change in your milk supply, talk to your doctor or dietitian.

A diet that is too low in calories and nutrients can affect the quality of your breastmilk. 

UP THE FLUIDS

During labor, a woman loses an incredible amount of fluids and blood. Drinking enough water is not only crucial for maintaining your milk supply, for proper digestion and for staying hydrated, but it’s also important for losing weight.

Drink at least 8 glasses of water per day. 

EAT MINDFULLY 

I know, you are trying to get your chores done – washing dishes/bottles, laundry, pumping breastmilk, cleaning the house, cooking etc. I remember my first 3 months postpartum life was breastfeeding, eating and sleeping, even though my mom provided help. I was so easy to get distracted, I wolfed my meals down without chewing, and ran to my crying baby.

Distracted eaters tend to eat more food in one sitting than people who are paying attention to their food.

This study shows mindful eating approach may encourage postpartum weight loss without weighing, measuring, recording and assessing dietary intake. Here are my mindful eating tips:

  • Relax before eating. Breathe deeply for one minute, or bless your food before picking up your fork. This time will allow you to become aware of how hungry you actually are.
  • Put food on a plate and sit down at the table.
  • Try to place your eating utensil down with each bite. Take at least 20 minutes to eat your meal.
  • Avoid distractions when eating, such as phone calls, radio, TV, and reading. These diminish the experience of eating. Pay attention to the texture, color, flavor, and temperature of your food. You will be more aware of your hunger level if you pay attention as you eat.
  • Use smaller plates. By using smaller plates and bowls, you will automatically serve yourself less, but still feel like you’re having a satisfying amount of food.

BE ACTIVE 

Exercise can help tackle postpartum depression, improve the mood, reduce stress and boost the confidence. Finding time to exercise is one of the biggest issues new moms face when losing weight after childbirth.

After recovering from delivery (which may take a couple month or you doctor says it’s ok), find a perfect workout plan that suits your schedule and personality. There are so many options when it comes to exercising but the best option is the one that YOU will enjoy the most.

Walking may be the perfect postpartum activity because it’s easy to do, not strenuous and can include baby (in a stroller). You can incorporate weigh lifting or a resistance routine (such as yoga or using exerics bands) once you regain your strength and your baby is a little older. The goal should be to enjoy your alone time and get your body moving for at least 10-30 minutes, 3 times a week. That is only 30-90 minutes for the whole week!

AVOID WEIGHT LOSS FADS

Educate yourself about nutrition, not diets. It is easy slip into the “I want to lose weight fast” mentality. Most fad diets restrict certain food groups and portions, which result in quick weight loss but impossible to sustain. This is the main reason why people on fad diets end up regaining the weight they lost. This also damage health in the long run and your self-esteem.

This is why I really recommend seeing a dietitian. As much as you can Google nutrition tips, the guidance of a dietitian can help provide you with personalized nutrition information that is right for YOU.

SLEEP , SLEEP, SLEEP

This study found that mums who slept five or less hours per night were more likely to hold onto their extra baby weight – This is because when you’re sleep deprived, your body releases the stress hormone cortisol, which can promote weight gain around your belly.

LOVE YOURSELF

If you are a new mom or a mom of two or three, that doesn’t mean that you can neglect your own health. Your well-being is just as important as your child’s well-being. I truly believe that part of being a good mom or new mom means taking care of myself, and slowly getting back to my healthy and comfortable weight is part of that. Don’t beat yourself up if you’re not bouncing back as quickly as you’d like.

BOTTOM LINE

Having a baby not only changes your life but also bring about many changes in your body including the weight gain. It is not easy to take care of yourself with a new baby. Having a Chinese culture background, I view the first 3 months postpartum as recovery. The focus should be on eating for energy, physical and emotional recovery, rather than weight loss.

Need help losing weight after your pregnancy? Check out the 3 months TRANSFORM Program.

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Smoke Point of Cooking Oils and When to Use Them

by with 2 Comments Weight Management

Smoke point refers to the temperature at which an oil starts to burn and smoke. When oil is heated past its smoke point, it decomposes – it loses its beneficial nutrients, generates toxic fumes, and creates harmful free radicals.

The smoke point of cooking oils varies widely. In general, the more refined an oil, the higher its smoke point, because refining process removes impurities and free fatty acids that can cause the oil to smoke.

UNREFINED OILS 

Unrefined cooking oils occur exactly as they do in their plant form (nuts, seeds, olives, grains). They are mechanically extracted from their oily parts through crushing and pressing and then left in their virgin state. This extraction process preserves their high flavor and nutrients, making them a healthier choice.

Unfortunately, unrefined cooking oils (and their nutrients) don’t play well with heat. They tend to have a low smoke point and are most suitable for drizzling, dressings, and lower temperature cooking. Another disadvantage of unrefined oils is their short shelf-life. As a result, many of them aren’t even available for purchase in their unrefined form.

Unrefined oils such as flaxseed oil, wheat germ oil and walnut oil have a low smoke point and should not be heated.

Expeller-pressed versus cold-pressed oils

Expeller pressing is a chemical-free process that removes the oils from their source using a mechanical press. Minimal heat is generated in the process.

Cold-pressed oils are extracted using an expeller press but under a carefully controlled temperature setting below 120°F. Cooler temperatures preserve the flavour and aroma of heat-sensitive oils. Cold pressing also retains naturally occurring phytochemicals, such as polyphenols and plant sterols, as well as vitamin E.

REFINED OILS

Refined cooking oils are made by highly intensive mechanical and chemical processes.

Cooking Oil – Manufacturing Process

Modern extraction consists of several steps:

  1. Cleaning the oil seeds involved dehulled, deskinned and stripped of all extraneous material.
  2. Grinding: Crushing the seeds and heating them in a steam bath.
  3. Pressing: Putting the seeds through a high volume press which uses high heat and friction to press the oil form the seed pulp.
  4. Extracting additional oil with solvents: Bathing the seeds in a hexane solvent bath and then steaming them again to squeeze out more oil.
  5. Putting the seed/oil mixture through a centrifuge and adding alkaline substance (sodium hydroxide or sodium carbonate) to begin the separation of the oil and seed residues.
  6. Refining the crude vegetable oil, including degumming, neutralizing, and bleaching.
  7. Deodorizing the final product.
  8. Packaging the oil into clean containers (glass or plastic).

Refined oils typically have a neutral taste and odour and a clear appearance. The number one reason manufacturers refine oils is to produce neutral flavor, longer shelf-life, and a high smoke point.

Unrefined oils have the same fatty acid profile and calorie content as refined.

A GUIDE TO COOKING WITH OILS 

The cooking oil you choose depends on how you intend to use it, its nutritional qualities and its flavour. Depending on the source referenced, the smoke point of cooking oils will vary slightly due to impurities in the oil and the fact that oils break down gradually, rather than at one specific temperature.

  • Almond oil: Smoke point: 430°F (221°C). High in monounsaturated fat and an excellent source of vitamin E. Nutty flavour. Use for frying, grilling, roasting, baking and salad dressings.
  • Avocado oil: Smoke point: 520°F (271°C). Sweet aroma. High in monounsaturated fat and vitamin E. Use for searing, frying, grilling, roasting, baking and salad dressings.
  • Butter: Smoke point: 350°F (177°C). High in saturated fat. Use for sautéeing and baking.
  • Canola oil: Smoke point: 400°F (204°C; refined). A good source of monounsaturated fat and high in alpha-linolenic acid (ALA), an anti-inflammatory omega-3 fatty acid. Neutral flavour. Extremely versatile. Use for sautéeing, pan-frying and baking.
  • Coconut oil (virgin): Smoke point: 350°F (177°C). Virgin coconut oil is high in lauric acid (a medium-chain fatty acid) that raises both HDL (good) and LDL (bad) cholesterol levels. It also contains a very high percentage of saturated fat (91%). Use for sautéeing and baking.
  • Corn oil: Smoke point: 450°F (232°C; refined). High in polyunsaturated fatty acids. Mild flavour and aroma. Use in baking, sautéing, stir-frying.
  • Flaxseed oil: Smoke point: 225°F (107°C). Best oil source of the omega-3 fatty acid (ALA). Use for salad dressings, smoothies and drizzling over cooked foods. Keep refrigerated.
  • Grapeseed oil: Smoke point: 421°F (216°C; refined). Extracted from grape seeds (a byproduct of wine-making), rich in polyunsaturated fatty acids. Use for sautéeing, frying, baking and salad dressings.
  • Olive oil (extra virgin): Smoke point: 320°F (160°C). High in monounsaturated fat. Good source of vitamin E and antioxidants called polyphenols. Fruity, tangy, bold flavour. Use for sautéeing and frying over medium-high heat, and salad dressings.
  • Olive oil (virgin): Smoke point: 410°F (210°C).
  • Olive oil (refined/light): Smoke point: 465°F (240°C). High in monounsaturated fat. Mild flavour. Use for all-purpose cooking and baking.
  • Peanut oil: Smoke point: 450°F (232°C; refined). A good source of monounsaturated fat and contain Vitamin E. Nutty yet mild. Use for searing, deep-frying, pan-frying, sautéeing, roasting, grilling, baking and salad dressings.
  • Safflower oil: Smoke point: 450°F (232°C; refined). Naturally high in omega-6 fatty acids, but often modified to be high in monounsaturated fatty acids (oleic acid). Use for searing, deep-frying, pan-frying, sautéeing, roasting, grilling, baking and salad dressings (mild flavour).
  • Sesame oil: Smoke point: 350°F (177°C; unrefined). Nutty flavour. Using in Asian cooking.
  • Sunflower oil: Smoke point: 450°F (232°C; refined). Naturally high in polyunsaturated fatty acids, but often modified to be high in monounsaturated fatty acids (oleic acid). Neutral flavour and colour. Use for deep-frying, pan-frying, sautéing, roasting, grilling, baking and salad dressings.
  • Walnut oil: Smoke point: 320°F (160°C, unrefined); 400°F (204°C. semi-refined). A good source of the omega-3 fatty acid (ALA). Rich nutty flavour. Use for salad dressings and drizzling over foods after cooking. Short shelf life. Keep refrigerated.

Choose the most heat stable oils, it’s important to store and use oils correctly to protect them from becoming rancid.

TIPS FOR PREVENTING OILS BECOMING RANCID 

When oils are exposed to oxygen, heat and light, they go rancid and start to form toxic compounds. You can smell or taste it. Proper storage can prolong the shelf life of your oils.

  • Store away from sunlight in a cool and dry place (heat and light can generate free radicals that degrade an oil’s taste and quality)
  • Replace the cap after use
  • Never re-use oil once it has been heated
  • Consume within 12 months
  • Cook for shorter periods of time and at slightly lower temperatures
  • Choose heat stable oils for high temperature cooking

If your oil is rancid, get rid of it. The nutritional value is gone, and consuming it poses the potential for long-term health effects.

BOTTOM LINE

No matter which oil you choose, use as little as possible. Less than 2 tbsp (6tsp) of added oil and fat per day.

Which oils do you use for cooking? What questions do you have about these ingredients? Share them and ask in the comments below!

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What to Eat Before and After a Workout

by with One Comment Weight Management

Whether you are hitting the gym, a Zumba class, boot camp or a simple jog around your neighbourhood, what you eat before and after your workout can significantly impact your fitness goals. Although, as a casual exerciser you don’t necessarily need all sorts of fancy shakes and supplements to support your workout, a simple snack of real whole food is often all you need. By eating the right types of foods, at the right times, you’ll have more energy, be able to workout at a higher intensity and recover faster for your next workout.

As a dietitian, here are the top tips I give my clients regarding eating right both before and after your workout.

WHAT TO EAT BEFORE A WORKOUT

Eating something before your workout can have several benefits: it fuels your body with energy, boost your performance and decreases muscle protein breakdown.

1. Carbs are not devil 

Carbs = energy. Carbohydrates are our bodies preferred use of energy. When we eat them, they break down into glucose and stored as “glycogen” in muscles and liver. During a workout, your body takes the glycogen, and converts it back to glucose in your blood so it can be used to fuel your workout. We feel fatigued when our glycogen stores get depleted. Appropriate carbohydrate intake is vital and will determine how much glycogen is stored in the body for use during workout. Choose complex carbohydrates, as it takes a slow and steady approach to releasing energy, such as whole grains, vegetables, fruits, and legumes.

2. Protein 

Recent research shows that the total amount of protein you have during your workout day may be more important than if you eat your protein right after the workout to help you build and repair your muscles. You can divide protein intake into 3-4 meals or snacks that are evenly spaced over the day. Aim for about 15 to 25 g of protein at each meal and snack. Include protein from a variety of different food sources, such as lean meats, Greek yogurt, milk, egg, cheese, hemp seeds, tofu, legumes, nut butter, nuts/seeds.

3. Timing is the key 

It is best not to eat immediately before a workout because while your muscles are trying to do their “works”, your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance and may cause you to experience some GI discomfort.

The ideal time to eat is between 30 minutes to 3 hours before your workout, depending on how your body tolerates foods. I recommend to experiment and see what time frame works best for your body. That way you are not still digesting when you hit the fitness class, but you haven’t gone and used all those helpful calories yet.

If your exercise is light, such as going for a casual walk or a quick bike ride, you may not need to fuel up first. 

If you are working out first thing in the morning, you probably won’t be able to eat a whole meal before you hit the class. A small snack or mini-breakfast should be sufficient. I like to start sipping the smoothie an hour before I hit the gym, and finish the other half when I’m done. If you are exercising later in the day, I recommend having a small snack 30 minutes to an hour before your workout, or working out 2-3 hours after a well-balanced meal.

WELL-BALANCED MEALS 

  1. Oatmeal with 1 tbsp of nut butter and 1/2 cup of berries
  2. 4 oz lean protein, 3/4 cup carbs (brown rice, quinoa) and 1 cup of stir-fry vegetables
  3. Omelette with veggies of choice (spinach, peppers, onion), 1/2 avocado on top, 1 slice of toast
  4. Whole Wheat Couscous Chickpea Salad 

PRE-WORKOUT SNACKS 

  1. Fruit smoothie (add veggies or Greek yogurt  if you like)
  2. 3/4 cup plain Greek yogurt with 1/2 cup berries
  3. Apple or banana with 1 tbsp of  nut butter (peanut or almond)
  4. 1-2 rice cakes topped with 1 tbsp of nut butter
  5. 1 serving of crackers with 1 serving of cheese or 2 tbsp of hummus
  6. 1-2 tbsp unsalted nuts and 2-4 tbsp raisins or other dried fruit (2 parts raisins: 1 part nuts)
  7. Family Friendly On-the-Go Granola Bar
  8. Chocolate Chia Power Balls

WHAT TO EAT AFTER A WORKOUT

You need to eat after a workout. Period. Eating after a workout is all about replacing the calories you used up. For one, it is important to replenish the glycogen that has been depleted during your exercise. Secondly, eating protein after a workout is a must for a speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (potassium, sodium, etc), which you lose when you sweat.

When you don’t eat after a workout, you can end up fatigued and battling low blood sugar. You’re also inhibiting your body’s repair process. If you routinely skip eating after a workout, it will be harder to reach your fitness goals.

1. Eat right away

Ideally you want to refuel within about 30 minutes of working out to get those energy back up. If you aren’t able to eat a full meal right away, have a snack within 30 minutes of completing a workout, then a full meal 3-4 hours later.

2. Refuel with carbs and protein 

After an energy-depleting workout, carbohydrates (to replenish glycogen stores) and protein (to stimulate muscle growth) are key components.

3. Don’t overcompensate 

Here’s the thing, it’s really easy to overdo it with your post workout snacks, and end up eating or drinking more calories than you actually burned. That’s fine if you are trying to gain weight, but for those who want to lose or maintain their weight, this is counterproductive.

If you workout early in the morning, before lunch or dinner then a whole food meal (Any of the above pre-workout suggestions) would be the perfect and ideal way to refuel your body.

If you’re on-the-go and not having a meal for a few hours, here are a few post workout snack ideas:

  1. 1 cup of chocolate milk
  2. Fresh fruit
  3. 1 slice of whole wheat toast with 1 tbsp of nut butter and 1/2 sliced banana
  4. 1 slice of whole wheat toast with 1-2 hard-boiled eggs
  5. Crackers and Tuna
  6. 1 fruit and  a handful of Almonds
  7. 2 hard-boiled eggs

HYDRATION

A healthy adult needs about 2.2 to 3 L (9 to 12 cups) of fluids every day. Being active increases your needs due to the fluids lost through sweat. Depending on the workout you do, its intensity, the weather and your individual sweat rate, you could lose anywhere from 0.3 to 2.4 L of sweat per hour.

Dehydration happens when fluid losses due to sweating are not replaced. This can leave you overheated, tired and hurt your performance. Signs of dehydration are thirst, dizziness, headache, fatigue, muscle cramps or spasms. Severe dehydration increases the risk for heat illness and heat stroke.

Check the colour of your urine. Plenty of pale yellow (e.g. lemonade colour) urine is a sign you are well hydrated. Producing only a small amount of dark yellow (e.g. apple juice colour) urine could mean that you are dehydrated.

A good place to start is drinking about 2-3 cups of water 4 hours before workout and 1-2 cups of water 2 hours before working out. You should try to stay hydrated throughout your workout.

Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away. Don’t stop drinking just because you’re done.

If you lose any weight immediately after workout, it’s actually water loss from your body, so drink 1. 5 L of fluid for every kilogram lost.

BOTTOM LINE

Pre Workout Meals

  • Enjoy a balanced meal 2-3 hours pre-workout
  • Have a snack with complex carbohydrates 30-60 minutes before exercise only if you’re hungry or if your workout lasts more than an hour
  • Stay hydrated.

Post Workout Meals

  • Stock up on complex, high glucose carbohydrates immediately
  • Within 2 hours of activity, include complex carbohydrates and protein to enhance glycogen replacement, and help build and repair your tired muscles.
  • Again, stay hydrated!

Now I want to know what is your favourite exercise/workout? What is your favourite pre-workout snacks? Leave me a comment below with your thoughts. Happy exercising!

Healthy Snack Ideas to Fuel Your Body

Healthy Snack Ideas to Fuel Your Body

by with No Comment Weight Management

Nutritious snacks, in the right portion sizes, can be part of a healthy eating plan. Eating a balanced diet is challenging because life are busy. Therefore, skipping meals can be very common.

FIVE TIPS FOR HEALTHY SNACKS

Snacks are foods or drinks that are consumed between meals. When you’re on-the run during a busy day, think of snacks as mini-meals that offer some nutritional value and an energy boost. Examples are an apple with peanut butter or cheese with crackers. These are different than treats, such as cookies, chocolate and chips, which are not as nourishing as snacks.

Choosing healthy snacks can be a great way to get all the nutrients your body needs each day.

  1. Plan ahead. Keep a variety of healthy, ready-to-eat snacks on hand for when you get hungry, like cut up veggies, nuts and cubed cheese. Being prepared helps you avoid less-healthy treats.
  2. Be aware of portion sizes. Instead of snacking from a large bag or box, take a portion and put it on a plate or bowl.
  3. Listen to your hunger cues. Ask yourself: am I truly hungry, or am I eating because I am bored, tired or stressed.
  4. Skip distracted snacking! Avoid munching while looking at a screen, driving or working. You may eat more than you need if you’re distracted from your feeling of fullness.
  5. Snack on vegetables! Most people don’t eat enough vegetables or fruit. Snacking on them between meals is a great way to add an extra serving or two to your day.

PROTEIN + FIBRE SNACK IDEAS

  • Trail Mix: Small handful of trail mix made with nuts, seeds and raisins.

  • Veggies & Hummus: Place 2 tbsp of hummus in the bottom of a tall container and stand cut up veggies like carrots, cucumbers and celery for an easy, all-in-one snack. Check out Quick and Easy Chickpea Hummus.

  • Green Shake: This is a great way to up your GREENs! In a blender, put together a handful of spinach, kale, a banana, 1/2 cup greek yogurt and a few berries. Check out 6 Steps to Make a Smarter Smoothie.

  • Cheese Cubes with Fruit: Cube a palm-sized amount of cheese to go along with grapes, strawberries, kiwi or other fruits of your choice.

  • Edamame Beans: These can usually be found in the frozen aisle.

Let’s stay energized by planning nutritious snacks into your day together.

Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. 

Top 5 Simple and New Eating Habits for New Year's Resolutions

Top 5 Simple and New Eating Habits for New Year’s Resolutions

by with No Comment Weight Management

Do you have a new years resolution for 2018?

If so, averages show that you have an 8% of chance of meeting your goals. Why is the success rate so low with new years resolutions?

Many goals are just way too extreme for a normal, busy person to prioritize and meet! If you can aim smaller, you might be more likely to achieve success.

I won’t even touch on weight loss goals.  Besides saying that: DIETS DON’T WORK. The multi-billion dollar diet industry proves this…it wouldn’t exist if they actually worked!

Extreme food-related resolutions are popular too such as avoiding all sugar or gluten, eating clean, low CHO, etc. Instead of taking things out of your diet; what about adding nutritious food in? This will automatically leave less room for less nutrient-dense foods in your diet. And be less depressing and overwhelming.

MY TOP 5 TIPS

You may consider setting a sustainable New Year’s resolution that shifts change and inspires success.

  1. Have a healthy breakfast everyday within an hour of waking up. Breakfast will give you energy for the day ahead and also help to prevent overeating later in the day.
  2. Let your natural physical hunger and fullness cues be your portion control guide. Have something to eat when you start to feel hungry and stop when you’re comfortably full. You can always have more later.
  3. Include protein in each meal and snack. Protein helps to make you feel fuller longer, helping with appetite control, and helps to stabilize your blood sugar levels.
  4. Don’t forget to be active. Set aside 30-60 minutes a day to move your body. Pick an activity that easily fits into your lifestyle and that you enjoy. Maybe sign up to an online yoga or workout subscription.
  5. Always include some veggies in your lunch and dinner meals. Veggies are filling, nutritious and low in calories, therefore, will help to prevent you from overeating on more calorie-rich foods.

You’ll be far more likely to be one of the successful 8% that meets their new years resolution goals if you aim smaller. And then next year, you can add on another small change. They do add up.

Happy New Year 2018 !!

How do you set New Year’s Resolutions? If you have a different way of thinking about this or want to share your resolution, leave a comment below as I am interested to hear your thoughts. 

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Top 5 Reasons You Shouldn’t Wait Until January to Make Your Workout Resolution

by with No Comment Weight Management

The holiday season is here. I know I’m going to be eating more than usual. Why bother trying to lose weight or get in shape right now? I’ll just make it my New Year’s resolution (or start after the holidays).

If you are one of the millions of people who are determined to shake off a few extra pounds now—but are looking to do that starting January 1, as a “fresh start”— YOU ARE NOT ALONE.

DOES IT SOUND LIKE YOU?

January 1 – I’m really going to do it this time !! 

Mid-January: There’s not enough time for all these workouts! And who has time to cook and prep leftover to work every day? Ugh ! 

Sometimes in February – Feeling kind of bad about myself …nothing accomplished

January 1 – This time I will really do it ! 

Despite our best efforts, it can be hard to keep those New Year’s resolutions more than 2 months. We often set our goals just a bit too high. When we don’t meet them, we may give up. It is important to think of health and fitness as a lifestyle not as a yearlong pursuit.

MY TOP 5 REASONS WHY YOU SHOULD START NOW

1. You’ll manage holiday stress

Exercise is a stress reliever. The endorphins you generate with a workout can help you find your inner peace during the holiday madness. Plus it is one way to release stress in a positive way than going off the wall.

2. You’ll avoid holiday guilt

Homemade cookies or sweets only come around once a year. If you’re prioritizing fitness, you’ll actually be less likely to overindulge. Research shows that people who work out in the morning make healthier decisions throughout the day. In the meantime, you don’t have to deprive yourself during the holidays. Read How to Enjoy All Your Holiday Parties without Gaining Weight.

3. You’ll have the gym to yourself

While everyone else is nursing a hangover or untangling Christmas lights, you’ll enjoy a quiet gym. You will have plenty of time to learn how to use the equipment before all the resolution-goers show up in January. It is a great time to try out the elliptical !!

4. You’ll jump start your 2018 goals

Who says you need to wait until the new year to get healthy? If you start now, you’ll already be in the right mindset for creating a health and fitness plan that can take you through the rest of your life. If you are a beginner, make your plan challenging yet something that you can maintain on a daily basis. Just 15 minutes is enough to push you to a right track.

5. You’ll save big money

The best time to save money when joining a gym is to do it in December. That’s when they offer promotions. You can save more money if you sign a longer membership contract, which you can use as motivation to keep going. So it’s the perfect time to snag that membership or some new gear. You can get a family pass or 2 annual memberships for one super low price, so you can cross someone off your gifting list while you’re at it.

BOTTOM LINE

The sooner you start your health and fitness goal, the sooner you will be able to enjoy a happier, healthier life.

There is no such thing as a “prefect time” to change your lifestyle to a healthy one.

You don’t have to wait until New Years to finally make the resolution to be a healthier person. Take advantages of fitness opportunities of the season and slide into the New Year in better shape.

Are you struggle with weight loss? Ditch the diets, be a mindful eater. Contact Me about starting a 3 months TRANSFORM Program.

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How to Enjoy All Your Holiday Parties without Gaining Weight

by with No Comment Weight Management

The holidays are fast approaching. And so are those tasty, tempting holiday treats we love so much. This time of year is filled with family dinners and holiday parties all presenting opportunities to overindulged. As the season approaches, many of my clients are expressing a bit of panic about staying in control over the holidays.

“How do I avoid gaining weight?”

“How do I stay in track with my weight loss program?”

These are common questions that I’ve heard. There is no doubt that you will be faced with some difficult and tempting situations over the holidays. However, my response is “Take a break and enjoy yourself”.

It takes an extra 3500 calories to gain 1 lbs of body weight. Those calories must be eaten above and beyond what you would normally consume. For example, you consume 1800 calories per day normally. You would have to consume 5300 calories in one day to actually notice any true difference in your weight the next day.

One night won’t make much of a difference, and if it does push your weight up by a pound or two, it is likely due to water retention. You’re probably eating foods that are higher in sodium, therefore retaining more water.

Now that you have given yourself permission to enjoy your favourite holiday treats without guilt, read on for some of my quick tips and strategies on how to indulge without going completely overboard.

WHAT YOU CAN DO DURING HOLIDAY SEASON 

  • Maintaining your weight

Do not set a weight loss goal for over the holidays. It won’t happen and it’s an unrealistic expectation. We’ll be very busy, we have no time to count the calories or stick to a rigid diet plan. The holidays are meant for celebrating with family and friends. Food is not only our fuel, but it is also comforting and makes us feel good, and it’s a way to honour tradition and custom. Set a maintenance goal, maintaining your weight over the holidays is the same as losing a couple of pounds.

  • Don’t go to a party or dinner with an empty stomach 

Never leave for a party or holiday function hungry. Have a snack with some protein (for example: greek yogurt with fruit; hummus with whole wheat crackers or a handful of almonds) before going out so that you feel in control when you arrive. You’ll also be more mindful with you choices and the amount that you eat.

  • Eat breakfast 

Always eat a breakfast that includes some protein. Not only there is literature to support the fact that a protein rich breakfast wards off unhealthy snacking later in the day, but eating breakfast also kick starts your metabolic rate, gives your energy and will likely set your eating day on the right track. Eating every 3-4 hours thereafter will help keep your blood sugar level stable and will help with your nutrition decision-making capabilities later on at the party or dinner.

  • Indulge but don’t gorge

Choose one or two things that you really, really, really LOVE. Don’t waste your time on treats that you can get all year round. Avoid sampling a bit of everything as it will lead you to overeat.

  • Portion size matters

Sample small portions of appetizers and treats for taste but don’t go overboard as you want to save room for lunch or dinner. Choose smaller size plate, look at the choices first before you start filling your plate and take only what you need to feel satisfied.

  • Eat mindfully instead of mindlessly 

Eat slowly and enjoy company around you. Continue to be mindful about what you are eating and how much. Take a break when you’re almost full and go to the bathroom. That way, you can give your body time to digest and re-evaluate whether you want to keep going.

  • Be active 

Even though you may not have time to stick to your regular exercise routine (for example: yoga class), try to do something active everyday. You can go for a walk to check out Christmas light in your neighbourhood, Christmas/New Year market, or doing quick exercise video when the kids are napping.

Aim for 30 minutes of activity per day. 

  • Damage Control 

Don’t plan to restrict your food intake the next day or rest of the week. Instead, trust your body to be your guide. I often eat a bit more than usual on Christmas Day or New Year Day, but then usually end up eating less over the next couple of days, as the same time meeting all my food groups. I don’t restrict myself, but rather listen to my natural hunger cues and honour them. Tune in to your internal hunger cues, you’ll eat the appropriate amount for you and it will all even out over the week.

BOTTOM LINE

The holiday season lasts about 2 weeks. There are 52 weeks in a year. This is only 3.8% of the year. So, please…enjoy your treats !! However, this doesn’t mean that you should binge on cookies or sweets for two weeks. It means that you should allow yourself to enjoy the holiday treats that you truly love without feeling guilty. Continue tracking your eating and activity level over the holiday season to help you stay on track.

Happy Holidays !

Are you struggle with weight loss? Ditch the diets, be a mindful eater. Contact Me about starting a 3 months TRANSFORM Program.