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Veggies Made Easy

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Do you find it challenging to eat enough veggies? 60% of Canadian adults and 70% of kids aren’t getting enough fruit or veggies every day. Let’s take 3 different veggies and make 3 super easy recipes: Brussels Sprouts Salad, Cauliflower Popcorn, and Eggplant Pizza! 

Watch my TV interview clip.

Sue Kelsey nutrition month veggies

Creamy Apple and Shaved Brussels Sprouts Slaw Salad

BrusselsSproutSalad

1 – 9 oz package Mann’s Shaved Brussels Sprouts
1 tart apple (such as Granny Smith), peeled, cored and chopped
¼ cup golden raisins
2 T mayonnaise
1 tsp Dijon mustard
Zest of 1 lemon
2 T plus 2 tsp fresh lemon juice
1 tsp sugar
¼ tsp salt
¼ cup olive oil

1. Whisk the mayonnaise with mustard, lemon zest, juice, sugar and salt. Whisk the oil in slowly.
2. Combine the Shaved Brussels Sprouts, apple and golden raisin and toss with the dressing.
3. May be served right away or refrigerated until serving.

Makes 4 servings. Recipe source: www.VeggiesMadeEasy.com

Roasted Cauliflower

roasted cauliflower

1 cauliflower, chopped into small pieces (or buy pre-cut/pre-chopped cauliflower)
3 T olive oil
½ tsp salt
½ tsp garlic powder
½ tsp onion powder

1. In a small bowl, mix the olive oil with the spices.
2. Pour oil mixture over cauliflower and toss to coat.
3. Spread the cauliflower in a single layer on a parchment-lined baking sheet.
4. Bake at 450°F for 35-45 minutes or until golden brown and slightly crispy.

Makes 6 servings.

Eggplant Pizza

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2 medium eggplants, sliced into 1 inch rounds
3 T olive oil
1 cup pizza sauce
1 cup mushrooms, sliced
1 cup onion, sliced
1 cup green pepper, sliced
½ cup pepperoni
2 cups mozzarella cheese, shredded

1. Preheat oven to 425°F, coat parchment lined baking sheet with olive oil.
2. Arrange eggplant on sheet and flip to evenly coat with olive oil. Sprinkle with salt and pepper and roast for 15-20 minutes.
3. Once time has elapsed, flip and season, return to oven for an additional 10 minutes.
4. Remove from oven, top with pizza sauce, veggies of your choice, and mozzarella cheese. Return to oven for about 10 minutes or until cheese is bubbly.

Makes 4-6 servings. Recipe source: www.HalfYourPlate.ca

Love Your Heart with these Power Bowls!

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I’m a life longer learner and passionate about eating, delicious wholesome food! So when I was invited to a Love Your Heart – #CanolaConnect Culinary Workshop hosted by Canola Eat Well, I immediately jumped at the opportunity! It was an evening of learning, cooking, tasting and networking. Here are the event highlights!

Sue Mah standing
A fun evening of learning with my dietitian buddies! Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

The Fabulous Food
The evening began with a spread of delicious appetizers ranging from Beef Tartine on Marble Rye with Hummus and Marinated Feta to Pommes Anna with Anchovy Chili and Cured Yolk. My hands down fave was the Marinated Zucchini with Fresh Ricotta served on a Baguette Crostini. What a winner – super presentation, a combo of textures and made with canola oil! Confession – I went back for seconds!

Zucchini snag it
One of many tasty appetizers! Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

The Creative Chef
I was absolutely thrilled to meet Alexandra Feswick, Executive Chef at the Drake Hotel in Toronto! Inspired by local ingredients, Chef Alexandra created this gorgeous Power Bowl that’s bursting with flavour, colour and heart healthy goodness. “The combination of veggies is endless,” says Chef Alexandra whose salad bowl includes kale, Brussels sprouts, beets, sweet potatoes, avocado, figs and black beans.

Chef Alexandra
Chef Alexandra Feswick. Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

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Chef Alexandra’s Power Bowl! Photography by Sue Mah

We made our own salad dressing using the star ingredient – canola oil – and mixed in a blend of fresh herbs. With a neutral flavour, canola oil absorbs the flavours of herbs and spices, making it so versatile for salad dressings, baking, barbecuing and cooking. Chef Alexandra’s advice on food? “If you source ingredients properly, food should taste the way it’s meant to taste. And I really encourage people to experiment, after all, it’s just food!”

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Mixing our own salad dressings. Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

Power Bowl with Green Goddess Dressing
Recipe by Chef Alexandra Feswick, Executive Chef at Drake Hotel

Green Goddess Dressing
1 tsp lemon juice
¼ tsp Dijon mustard
2 Tbsp canola oil
1 Tbsp crème fraiche
½ tsp garlic minced
1 Tbsp chopped herbs (chives, tarragon, parsley, mint, cilantro)

1. Combine lemon juice, Dijon mustard + canola oil together until well combined.
2. Add in crème fraiche + garlic and mix.
3. Gently add in mixed herbs and fold into the rest of the mixture.

Power Bowl
1 cup chopped kale
1 Tbsp black beans
1 Tbsp Brussels sprouts, roasted w canola oil
1 Tbsp chopped beets, cooked
1 Tbsp diced sweet potato, roasted w canola oil
1 Tbsp amaranth seeds, cooked
1 tsp almonds, roasted with canola oil
1 tsp cashews, roasted with canola oil
½ avocado
½ fig

1. Marinate kale with Green Goddess dressing.
2. Add in the remaining ingredients and toss together.
3. Enjoy!


The Passionate Farmer
Meet Jeanette Andrashewski, a canola farmer on a third generation farm in Two Hills, Alberta (about 140 km outside of Edmonton). As one of the 43,000 canola farmers in Canada, Jeanette takes pride in producing a Canadian product. When asked why she farms, her answer is honest and honourable, “We get to be our own boss and we get to feed the world.” Rotating through other crops such as wheat, barley and peas helps to keep Jeanette’s farmland healthy, “We want our food to be safe, affordable and nutritious. Our canola oil is going to your family.”

Farmer
Farmer Jeanette cares about producing safe, affordable and nutritious food. Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

The Research Dietitian
Shaunda Durance-Tod reminded us of the many nutrition and health benefits of canola oil. For starters, canola oil is low in saturated fat and packed with heart healthy omega-3 fats and monounsaturated fats. Plus it’s a good source of vitamin E and vitamin K.

Dietitian Shaunda
Dietitian Shaunda. Photography by Sue Mah

The Fun & Love
Put 26 dietitians in a beautiful, spacious venue at Luxe Appliance Studio, and you’re bound to get great laughs and inspiration! In honour of Heart Month, we were asked to share how we love our hearts. Chef Alexandra goes for a run. Farmer Jeanette practises meditation. Dietitian Shaunda stays calm. And me? I wake up with a heart full of gratitude and practise yoga daily! What about you? How do you love your heart?

Group photo
Fun and friendship at the Luxe Appliance Studio. Photography by Josh-Tenn Yuk courtesy of Canola Eat Well.

Disclosure: #CanolaConnect was a sponsored event for dietitians and this is a sponsored post. All thoughts and opinions are my own.

5 Foods to Keep Your Heart Healthy!

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February is Heart Month! Did you know that 9 out of 10 adults have at least one risk factor for heart disease? The good news is that eating the right foods can keep your heart healthy.

Watch my interview on CTV Your Morning

Whole grains
Barley and oats specifically contain a special type of fibre called beta-glucan. This type of fibre has been shown to lower blood cholesterol which is important since high blood cholesterol is a risk factor for heart disease. The beneficial amount is 3 grams of beta-glucan fibre which is found in 1 cup of cooked barley or 1½ cups of cooked oatmeal.

Try this recipe – Vegetable, Bean & Barley Stuffed Peppers


Nuts
Research shows that eating about 1.5 to 3.5 servings of nuts 5 times or more per week can also lower the bad LDL (low density lipoprotein) cholesterol. All nuts have high proportions of healthy fats – these are called monounsaturated and polyunsaturated fats – and it’s these fats which help to reduce our cholesterol levels. Nuts are packed with nutrition like protein, vitamin E, selenium, folate and even calcium but the calories do add up, so keep in mind that a portion size is about ¼ cup. One easy way to eat more nuts is to eat them as a snack. Or you can easily add nuts to your oatmeal, in your baking recipes or in a stir-fry.


Soy protein
About 20-25 grams of soy protein helps to lower blood cholesterol levels. Plus soy protein is a great vegetarian protein. To get this amount of soy protein, try any one of these options:
– ¾ cup cooked tofu or
– ¾ cup cooked edamame beans or
– 1 cup fortified soy beverage with ¼ cup roasted soy nuts

Fish
Fatty fish such as salmon, rainbow trout, artic char, mackerel and sardines are super sources of heart healthy omega-3 fats. These omega-3 fats can reduce inflammation and blood clotting. Aim to fish at least twice a week. A serving is 75 g of cooked fish or about the size and thickness of your palm.

Try this recipe – Salmon with Peanut Cucumber Relish

Veggies and Fruit
You can’t go wrong eating more fruit and veggies. Fruit and veggies are superstars for fibre, vitamins, minerals and antioxidants which protect us from not just heart disease but other health conditions too such as high blood pressure, cancer and diabetes. As a general rule, try to have 1-2 servings of veggies or fruit at every meal and snack. Or just think of filling half your plate with veggies and fruit at every meal.

66% of Packaged Foods Contain Added Sugar!

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A recent study in the Canadian Medical Association Journal found that 66% of processed foods contain at least one type of added sugar in the ingredients list. Registered Dietitian Sue Mah shared her thoughts on CBC News Network.

Watch the TV interview.

The study found that added sugars were present in products from baby food, baked goods and cereals to frozen dinners, snacks and yogurts.

Sugar, especially added sugar has been under fire for its association with health issues including heart disease, diabetes, dental cavities and obesity. Added sugars are sugars and syrups that are added to foods or beverages. This does not include naturally occurring sugars which are found in foods such as fruit, milk and yogurt.

The Heart and Stroke Foundation recommends limiting added sugars to a maximum of 10% of total calories in a day. For an average 2,000 calorie diet, 10% is about 48 grams or 12 teaspoons of added sugars a day.

In the USA, added sugars must be disclosed on nutrition labels by July 26, 2018. The situation differs here in Canada. Added sugars will not be disclosed on nutrition labels. Health Canada has set the % Daily Value (%DV) at 100 grams for total sugars (added sugars plus naturally occurring sugars).

Here’s my advice:

1. Read the Nutrition Facts table. Foods with 5 grams or less sugar per serving would be considered to have “a little” sugar whereas foods with 15 grams or more sugar per serving would be considered to have “a lot” of sugar.

sugar a little a lot

2. Read the ingredients list. By 2021, different sugars will be identified individually and grouped together as “Sugars” on the ingredients list. In the meantime, look for ingredient names that indicate sugar or end in ‘ose’ which are sugars too (e.g. dextrose, glucose, fructose, maltose, sucrose).

3. Look at the whole food. Just because a food has little or no sugar doesn’t mean that it is a healthy or nutritious choice. Choose wholesome, foods for minimal sugar and maximum nutrition.

Lucky Foods for the Lunar New Year!

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Kung Hei Fat Choy! January 28, 2017 is the Lunar New Year and it’s the Year of the Rooster!

Watch my TV interview about the do’s and don’ts as well as lucky foods to ring in the new year!

DO…
• Wear red! It’s a lucky colour and is thought to scare away the bad spirits!
• Repay your debts so that you have no money owning going into the New Year.
• Give or accept lucky money envelopes. If you’re married, you give lucky money to your kids, nephews and nieces. If you’re single or unmarried, you can still receive these lucky money envelopes from your parents.

DON’T…
• Clean, sweep or dust your house because it will sweep out the good luck.
• Wash your hair. This is also thought to wash away the good luck and good fortune.
• Speak any negative words. For example, don’t talk about death and don’t say the number “four” because this sounds like the word for “death” in Chinese.

LUCKY FOODS

Fish
Fish
This is always on the menu for the Lunar New Year because the Chinese word for fish sounds like the word for “abundance” or “having a lot”. Fish symbolizes an abundance of money and wealth. The steamed white fish is served whole, with the head and tail intact, as this symbolizes a good start and end to the new year. The head of the fish is turned towards the elders as a sign of respect.

Chicken Wraps
Chicken
The Chinese word for chicken sounds like the word for “prosperity”. In this Lucky Chicken Lettuce Wrap recipe, you can use chicken breast or ground chicken. The fresh green lettuce (“choy”) represents wealth. Also, iceberg lettuce, bibb lettuce and romaine lettuce all symbolize longevity.

Dumplings
Dumplings
The boat shaped dumplings symbolize wealth and resemble the shape of the gold and silver ingots which were used as money 2,000 years ago. Legend has it that the more dumplings you can eat on New Year’s, the more money you will have in the year!

Noodles
Long noodles symbolize a long life. The noodle dish is often prepared as a vegetarian entrée and is made with a variety of vegetables – carrots for the lucky colour orange, and cabbage for the wealthy “choy”.

Oranges cookiesMandarin oranges and almond cookies
For a sweet start to the New Year, enjoy mandarins / clementines and almond cookies. Oranges with the stems and leaves intact symbolize life and longevity.

Lucky Chicken Lettuce Wraps

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Chicken Wraps

January 28th, 2017 is Chinese New Year! Ring in the New Year with this lucky appetizer – chicken symbolizes prosperity while lettuce symbolizes wealth! Bonus – the wraps are fun to eat and taste great!

Ingredients
4 – 5 T hoisin sauce
2 T light soy sauce
2 T rice wine vinegar
1 tsp sesame oil
1 tsp cornstarch
1 pound ground chicken (or diced chicken breast)
2 teaspoons canola oil
1/2 onion, diced
2 carrots, diced
1 8-ounce can water chestnuts, drained and diced
3 cloves garlic, minced
1 T ginger, minced
1 head Bibb, Boston or romaine lettuce
Red pepper, julienned (for garnish)
Green onions, julienned (for garnish)

Directions
1. In a small bowl, mix the hoisin sauce, soy sauce, rice wine vinegar and sesame oil. Whisk in cornstarch. Set aside.
2. Heat 1 tsp of canola oil in a frying pan over medium heat. Add the ground chicken and crumble it with a spoon or spatula as you are cooking it. Cook for about 8 minutes or until the internal temperatures reaches 165 F. Transfer the cooked chicken to a clean bowl.
3. Heat 1 tsp of canola oil in the frying pan. Add the onions and carrots, and cook until tender. Add water chestnuts, garlic and ginger. Cook for about 30 seconds.
4. Add the chicken back to the pan. Stir in the sauce and continue cooking until the sauce begins to bubble and the chicken is thoroughly coated with sauce.
5. Gently separate the lettuce leaves. Wash and pat the leaves dry. Place a large spoonful of the chicken mixture in the centre of the lettuce leaf. Garnish with red pepper and green onions. Enjoy!

Makes 6 servings.

What’s Your Food Personality?

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Are your eating habits helping or hindering your New Year’s resolutions?

Watch / take my Food Personality quiz to find out.


Question #1: I eat when I am…
a) Bored
b) Stressed / Upset
c) Hungry
d) All of the above

We’ve probably all had time when we’ve nibbled out of boredom or stress. But if you answered a) or b) or are constantly reaching for food when you’re upset, you may be an Emotional Eater.

Advice: Keep a food diary. In your diary, write down everything you eat and drink, the amounts, the time, and how you were feeling before you ate. Do you notice any patterns and eating triggers? Are you always bored or stressed before you eat? If so, find a healthy distraction away from food. Go for a walk, clean out your closet or give yourself a manicure (you can’t eat with wet nails, right?)


Question #2: I stop eating when…
a) All of the food is gone
b) My plate is clean
c) I’m not hungry anymore
d) I feel stuffed

If you answered a), b) or d), you may be a Mindless Muncher. You may be overriding you natural cues for fullness and satiety, which can lead to overeating and weight gain.

Advice: Eat until you’re 80% full. Even though you could probably take a few more bites of food, you’re comfortably satisfied and not hungry anymore. To avoid picking at food until it’s gone, pack up any leftovers quickly or put your napkin on your plate as a signal to yourself that you’re finished eating.

Question #3: On my kitchen counter, I’m most likely to have…
a) Packaged snacks such as cookies, chips and baked goods
b) Cereal
c) Candy or soft drinks
d) A bowl of fresh fruit

If you answered d), you’re on the right track to being a Mindful Eater. Research from Cornell University shows that women who kept comfort foods on their counters, such as cookies, chips, soft drinks (regular or diet) and cereal, weighed 4 to 5 lbs more than women who kept a bowl of fresh fruit on the counter. Men who put candy on the counter were 3 to 4 lbs heavier than men who kept a bowl of fresh fruit on the counter.

Advice: Keep only a bowl of fresh fruit on the kitchen counter. This helps to create a healthy kitchen environment. Make it easy to find the healthy choices.


Question #4: I tend to eat…
a) At my desk or while watching TV
b) In the car or on the go
c) Over the kitchen sink
d) Sitting down with family and friends

If you answered a), b) or c), you could be a Mindless Muncher. If you answered d), it’s a sign you may be a Mindful Eater. Distracted eating hits us with a double whammy! Research shows that when we’re visually distracted with TV or work or social media, we eat 10% more food at that particular meal, AND we eat about 25% more food at the next meal! When we’re distracted, we’re not building awareness or memories of the food that we’ve just eaten. So when it’s time for the next meal, we have no “food memories” of what we ate previously so we tend to overeat. On the other hand, when we’re eating with attention, we’re building food memories – what we’re eating, how much we’re eating, how the food tasted, how we felt full after the meal. These positive food memories actually lead us to eat about 10% less food at the next meal.

Advice: Enjoy your food and create wonderful food memories with friends and family!

References:

Slim by Design: Kitchen Counter Correlates of Obesity Wansink et al., Health Education & Behaviour, 2016; Vol.43(5):552–558.

Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating Robinson et al., Am J Clin Nutr 2013;97:728–42.

Last Minute DIY Holiday Gifts from the Kitchen!

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There’s something so special about making – and receiving – a homemade gift!
Here are my five gift ideas which use common ingredients from your kitchen!

Watch my interview video for step-by-step instructions.

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DYI Gift #1: Mini Clementine Wreath
Everyone loves clementines this time of year! Take this seasonal fruit to make a cute wreath.

Step 1: Cut a piece of clear wrapping paper or clear basket wrap about 2 feet long.
Step 2: About 6 inches from the top edge of the wrapping paper, place 8 mini clementines about 1 finger width apart.
Step 3: Fold the top edge of the wrapping paper over the clementines and continue rolling until you get to the end of the wrapping paper.
Step 4: Bring the two ends of the wrapping paper together to form a wreath shape and tie the ends together with floral wire or a large twist tie.
Step 5: Tie a little bow between each clementine.
Step 6: Finish off the wreath by tying a big bow at the bottom of the wreath to cover up the floral wire.

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DIY Gift #2: Soup in a Jar
A perfect gift for the health conscious person on your list. The fibre in beans and barley helps to lower blood cholesterol levels.

Step 1: In a 4 cup jar, layer 3/4 cup each of green split peas, red lentils and barley. Repeat the layers.
Step 2: Attach a wooden spoon or soup spoon.
Step 3: Include a gift tag with these cooking instructions: Heat about 2 T of vegetable oil on medium high heat in a heavy stockpot. Sauté one diced onion, 2 cloves minced garlic, 2 diced carrots and 2 stalks of chopped celery for about 5 minutes. Add the soup mix and 10 cups of broth. Bring the soup to a boil, then cover and simmer for 45 minutes or until barley is tender.

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DIY Gift #3: Homemade Pancake Mix
The holidays can spell cookie overload! Give the gift of breakfast with this homemade pancake mix.

Step 1: In a tall clear bag, add 1 cup white flour, 1 cup whole wheat flour, 2 T sugar, 4 tsp baking powder and 1/4 tsp salt.
Step 2: Tie the bag with a festive ribbon.
Step 3: Attach these instructions on a gift tag: In a large bowl, whisk together 1 egg, 2 1/4 cups milk or buttermilk, 2 T oil or melted butter. Use a whisk to stir the pancake mix into the egg mixture. Heat a skillet with butter on medium high heat. Pour 1/4 cup of batter at a time per pancake. Cook for 1 1/2 to 2 minutes until bubbles form on the pancake. Flip over and cook for another 30 to 60 seconds or until the pancake is set. Makes 12 pancakes.
Step 4: Attach a colourful whisk and/or a bottle of maple syrup.

chai-tea-mix
4. Chai Tea Mix
An aromatic mix for the tea lover on your list!

Step 1: In a small jar, combine: 1/2 T ground black pepper, 2 T ground cinnamon, 2 T ground ginger, 1 T ground cardamom, 1 T ground cloves, 1/2 T ground nutmeg.
Step 2: Attach a gift tag with these instructions: To make a cup of chai tea, add 1/2 tsp of the tea mix with 1 cup of hot milk and 2 tsp of black tea. Optional – add sugar to taste.
Step 3: Pair the chai tea mix with a festive mug and you’re all set!

coupons
5. DIY Coupons
Give the gift of your time or service.
Think beyond the kitchen and offer gifts that continue to give all year long.

Step 1: Hand write or print your own coupons.
Step 2: Place them in a tin or stocking stuffer. Have fun and be creative!

Here are some coupon ideas:

To spouse / partner / friend:
– No cooking tonight. Dinner on me at the restaurant of your choice.
– One month no garbage duty.
– Lunch on me today!
– One free night of babysitting.

To child from parent:
– Breakfast in bed!
– Stay up one hour past your bedtime.
– Dinner and movie with mom.

To parent from child:
– Free car wash by hand.
– Breakfast in bed!
– I’ll clean up my room without complaining.

Happy holidays and all the best for the New Year!

2016 Year in Review: Top Nutrition Headlines and What to Expect in 2017

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Wow, it’s been quite a year for trending food and nutrition issues! Here’s my take on the top three nutrition headlines of the year plus what you can expect in 2017.

1. CAULIFLOWER CRISIS
Who can ever forget the $8 sticker shock on a head of cauliflower in January?! It became the poster child for rising food prices in Canada. According to the CBC, the price of fresh veggies rose by 13% in the past two years.

What to expect in 2017: The average Canadian family can expect to pay up to $420 more for food next year, according to Canada’s Food Price Report, an annual publication by researchers at Dalhousie University in Halifax. The price of meats, fish, seafood and fresh vegetables may rise as much as 4 to 6 percent. Lead author Sylvain Charlebois points to weather disruptions caused by La Nina, energy related costs and the tanking Loonie as factors affecting the price hikes.

What you can do: Look at grocery store flyers and use e-coupons. Plan your meals and plan to use the leftovers too. See more money-saving tips in my interview with CBC The Exchange.

2. INTERNATIONAL YEAR OF PULSES
Declared by the United Nations, the International Year of Pulses successfully raised our awareness of pulses and their many health benefits. Chef Michael Smith, Canada’s ambassador of the International Year of Pulses, kicked off the year with an invitation for all of us to take the Pulse Pledge and eat pulses at least once a week for 10 weeks.

What to expect in 2017: The buzz about pulses will continue, starting with Global Pulse Day which occurs January 18th of every year. It’s a global event to celebrate pulses and continue the momentum of the 2016 International Year of Pulses. With rising food costs, look to economical and versatile pulses to be a staple on your grocery list.

What you can do: Plan to eat at least one meatless meal each week using beans, peas, lentils or chickpeas. Here are some of my favourite recipes – including a delicious flourless chickpea chocolate cake!

3. SUGAR TAX
In February, the Dietitians of Canada released a position statement calling for a 10-20% excise tax on sugar-sweetened beverages. Drinking sugar-sweetened beverages such as soft drinks, fruit drinks, sports drinks, energy drinks and specialty coffee / tea beverages seems to be linked to excess weight in both kids and adults. In March, the Senate Report on Obesity also recommended a new tax on sugar-sweetened and artificially-sweetened beverages as one of many efforts to fight obesity in Canada.

What to expect in 2017: Sugar will continue to be under fire. In his Spring 2016 budget speech, Canadian Finance Minister Bill Morneau pledged to help families make better choices, including actions to include more information about added sugars on food labels. Earlier this month, Health Canada opened a public consultation about its proposed front-of-package nutrition labels. For the first time ever, sugar would be called out as one of the three nutrients that can negatively affect our health if consumed in excess. Health Canada proposes to set the % Daily Value (%DV) for total sugars (natural and added sugars) at 100 grams per day. Under these proposed new labelling regulations, foods which contain 15 grams or more of total sugars per serving would be considered “high in sugars” and carry a warning symbol.

What you can do: Share your opinions about nutrition labelling. Complete this brief consumer questionnaire and / or complete the technical questionnaire both by January 13th, 2017. This is YOUR chance to help shape the future of nutrition labelling in Canada.

5 Ways to Up Your Protein

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Want to build those muscles? For optimal muscle protein synthesis, aim to have 20-30 grams of protein at every meal. For most of us, this means pumping up the protein at breakfast and dialing down the protein at dinner time.

Watch my TV interview to see if you’re getting enough protein at every meal.

Here are 5 easy ideas to help you get enough.

1. Egg Sandwich – Start with 2 large eggs and add 2 T of grated cheese. Whip up some scrambled eggs or an omelet with veggies. Roll it up in a whole wheat tortilla. 20 grams of protein.

2. Greek Yogurt Smoothie – Make your favourite smoothie with 1 cup of Greek yogurt. Easy! 20 grams of protein.

3. Soup and Sandwich – Warm up to a bowl of minestrone soup and 1/2 veggie sandwich. For the sandwich, try Canadiana Rustic Bean Bread (made by Country Harvest) with with 2 T hummus and your favourite fresh veggies. Add a slice of cheese to the sandwich or add 3/4 cup Greek yogurt for dessert. 30 grams of protein.

4. Super Salad – Fill at least half your plate with leafy salad greens and colourful veggies. Top it with 3 ounces of cooked lean meat (about the size of a deck of cards). 20 grams of protein

5. Protein Power – Grab a handful of nuts and team it up with a latte made with 1 cup of milk or fortified soy beverage. 20 grams of protein.

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