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Health Canada Bans Main Source of Trans Fats in Foods

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Trans-Fats

Trans fats. They’re the worse type of fat because they pose a double whammy to your heart health – not only do they increase the bad “LDL” (Low Density Lipoprotein” cholesterol, but they also decrease the good “HDL” (High Density Lipoprotein” cholesterol. Eating trans fats increases the risk of heart disease.

While some foods contain small amounts of naturally occurring trans fats, the real concern is with foods containing “artificial” or “industrially produced” trans fat. The main source of this type of trans fat is partially hydrogenated oils (PHOs) which are oils that have been created during a process called hydrogenation. This process changes the structure of liquid oils into a solid at room temperature. PHOs extend the shelf life of foods and are typically found in commercially baked goods (e.g. pastries, donuts, muffins), deep fried foods, French fries, hard margarine, lard, shortening, frosting, coffee whiteners, some crackers and microwave popcorn. When you see the words “partially hydrogenated oils” in the ingredients list, you know that the food contains trans fats.

While the food industry has been voluntarily removing trans fats from products over the years, many foods still contain trans fats. On September 15, 2017, Health Minister Ginette Petitpas Taylor announced a ban on PHOs from all foods sold in Canada, including foods prepared in restaurants, “Eliminating the main source of industrially produced trans fats from the food supply is a major accomplishment and a strong new measure that will help to protect the health of Canadians.”

The ban will come into effect on September 15, 2018.

[Photo credit: NewHealthAdvisor.com]

Should You Be Worried About Lectins?

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Beans_

I love eating different grains and beans. In fact, one of my favourite meals is lentils and rice. But there’s a growing buzz about lectins in these foods. Are lectins the new gluten? Here are 5 things you need to know.

1. Lectins are a family of proteins that bind to carbohydrates. Lectins are found in all foods, but are most concentrated in legumes and grains. Uncooked, raw legumes such as red and white kidney beans are one of the biggest sources of lectins. Lectins help protect plants from attacks by pests and insects.

2. Lectins aren’t easily digested, so they pass through the stomach and into the gut where they may “stick” to the gut wall. Eating high amounts of lectins may damage the lining of the gut, potentially causing digestive issues. For example, eating RAW or undercooked or improperly cooked kidney beans can lead to vomiting, diarrhea and abdominal pain.

3. Some people, such as those with Crohn’s disease or inflammatory bowel syndrome, may be more sensitive to lectins. If you have these conditions, speak to a Registered Dietitian to determine the amount of lectins that will minimize any symptoms or flare-ups.

4. Cooking eliminates almost all of the lectins in foods. Boiling legumes and grains in water for example is an easy way to get rid of lectins. Soaking beans, sprouting seeds and grains, and fermenting foods are other ways to lower the lectin content of foods. Canned beans have very low lectin levels due to the canning process.

5. Remember that many lectin-containing foods also provide important nutrients. Grains offer B vitamins, iron and fibre. Legumes offer protein, fibre, iron and zinc. So don’t worry about lectins. Instead, cook your grains and legumes, and enjoy!

What A Dietitian Eats

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Sue Kelsey

As one of my monthly segments on CTV Your Morning, I thought it would be fun to do a little show and tell of my meals in a day. So here we go…this is what a dietitian eats!

Watch the interview here!

Breakfast – Veggie and cheese omelet

breakfast omelet

For breakfast, I try to make sure that I’m getting protein and veggies, so an omelet is perfect! Eggs are a great source of protein and the egg yolk is filled with nutrients such as lutein, omega-3 fat and choline. I add a slice of whole wheat toast for wholesome carbs and fibre. If I know my morning will be super busy, then I’ll make the omelet the night before and just heat it up in the morning for a quick breakfast.

Lunch – Lentil Shepherd’s Pie

lunch lentil shep pie

I love lentils! This is a fantastic vegetarian, plant-based lunch and a lighter version of your typical Shepherd’s Pie. Find the recipe here. Again, I’m looking for protein and veggies in my meal – lentils provide the protein and iron; carrots and stewed tomatoes count towards my veggies. The mashed potato topping is actually mixed with some cottage cheese to boost the calcium count. I pair this meal with some fresh fruit such as strawberries and kiwi – the vitamin C in the fruit improves the iron absorption from the lentils. My plan is to make this recipe on the weekend and re-heat it for a fast and nutrition packed lunch.

Afternoon Snack – Coffee, peanuts and fresh fruit

coffee snack

My mornings start at 6 am, so by mid afternoon, I’m feeling like I need an energy boost. A little bit of caffeine and some protein help me stay alert. Coffee is a treat for me – with double cream and double sugar! I aim to eat at least one green veggie and at least one orange veggie or fruit every day – I’m choosing a peach which is in season now. Peanuts are great for protein and they also contain magnesium which helps to fight stress.

Dinner – Baked salmon with quinoa arugula salad

Dinner salmon

I try to eat fish at least twice a week. Salmon is my go-to for heart healthy omega-3 fats, and it’s super easy to cook in the toaster oven. This is an Asian inspired recipe with a soy sauce and sesame oil marinade. I make a batch of quinoa ahead of time and use it in different ways throughout the week. Here, I’ve tossed some quinoa with arugula and added in some roasted beets and corn kernels. I set a goal to include at least 2 types of veggies at dinner time and make half my plate veggies.


Dessert – Fresh fruit salad with a small piece of dark chocolate

I usually have fresh fruit for dessert. Sometimes I’ll pair the fruit with a piece of dark chocolate. I love to bake, and never turn down a homemade cookie or slice of apple pie with ice cream!

5 Fun Facts About Lentils

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Lentil plant 1

[A red lentil plant in Saskatoon, Saskatchewan!]

This post reflects my learnings from a farm tour to Saskatchewan, sponsored by Lentils Canada. All opinions are my own.

Last year, I wrote a post about why I love lentils! So I was thrilled to be invited to join a Lentil Farm Tour in beautiful Saskatoon, Saskatchewan this summer!  I felt like a kid again, meeting and chatting with a lentil farmer! Here are 5 fun facts I learned.

1. Lentils are a short crop, not much taller than 24 inches. Here’s Farmer Corey Loessin and I sitting in the lentil field.

Sue and lentil farmer

2. Lentils grow in pods connected to the plant. Look how tiny they are! On average, there are 1-3 lentils in the pod.

lentil pod

3. Lentils are planted in early May and harvested mid-August. The lentil field is a pretty gorgeous site, and would you look at that beautiful Prairie sky!

Lentil field 2

4. There are 6 types of lentils grown in Canada. Who knew? The most commonly found lentils are split red and whole green.

Types of lentils grown in Canada

5. Canada is the world’s leading producer and exporter of lentils. Farmers in Saskatchewan, like Corey and his family, produce 95% of Canada’s lentils. India, China, Turkey, Bangladesh and the United States are the countries that import the most pulses from Saskatchewan.

Farmers

Looking for some lentil recipe ideas? Try Lentil Shepherd’s Pie or Lentil Watermelon Summer Salad or www.lentils.org.

Lentil Watermelon Summer Salad

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Lentil Watermelon Salad

Watermelon is one of my go-to fruits for the summer! Team it up with some lentils, feta cheese and mint – and you’ve got a beautiful, refreshing, protein-packed salad!

Here’s the Lentil Watermelon Salad that I featured on my TV interview with CHCH Morning Live.

Ingredients
6 cups 1-inch cubed watermelon
1 1/2 cups cooked black lentils (puy or Beluga)
1/4 cup crumbled feta cheese
10 fresh mint leaves, finely sliced
1/4 cup extra virgin olive oil
2 tablespoon white wine or champagne vinegar
salt and pepper

Instructions
1. In a large salad bowl, combine the watermelon, lentils, half of the feta and half of the mint.
2. In a small container, whisk together the olive oil and vinegar. Season with salt and pepper to taste.
3. Pour olive oil mixture over the watermelon mixture. Toss gently to combine.
4. Top with remaining feta and mint before serving.

Makes 8 servings.
Recipe source: www.pulses.org

Strawberry Pavlova for Canada 150!

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Pavlova Sept 17 2016

Celebrate red and white! Happy birthday Canada!

Ingredients
4 egg whites
1 1/4 cups white sugar
1 tsp vanilla extract
1 tsp lemon juice
2 tsp cornstarch
2 cups whipping cream
raspberries
strawberries, sliced

Directions
1. Preheat oven to 350 F. Line a baking sheet with parchment paper and draw a 9-inch circle on the parchment paper.
2. In a large bowl, beat egg whites until stiff but not dry. Gradually add in the sugar, about 1 tablespoon at a time, beating well after each addition. Beat until thick and glossy. Gently fold in vanilla extract, lemon juice, and cornstarch.
3. Spoon mixture inside the circle drawn on the parchment paper. Working from the centre, spread mixture toward the outside edge, building edge slightly.
4. Bake for 1 hour. Cool on a wire rack.
5. In a small bowl, beat the whipping cream until stiff peaks form. Set aside.
6. Remove the parchment paper and place meringue on a flat serving plate.
7. Fill the centre of the meringue with whipped cream. Top with raspberries and sliced strawberries.

Who wants seconds?!

This recipe is from one of my favourite sources: AllRecipes.com

Men’s Nutrition

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Sue Ben 3

June is National Men’s Health Month! Do men need a sports or protein drink? Is it true that beer causes a beer belly? Did you know men need more fibre than women? And what foods are best to prevent prostate cancer and gout?

I met up with Ben Mulroney on CTV Your Morning to chat about these questions!

Watch the interview video and get the answers!

Sue Ben 1rev

YOU can Help Shape Canada’s Nutrition Policies!

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Child apple vs hamburger

Are you concerned about marketing to kids? Do you want Canada’s Food Guide to be the best tool to help you and your families eat well? Are you interested in access to safe and healthy food as well as the relationship between agriculture, the environment and the economy?

If you answered YES to any of these questions, then please take some time to complete Health Canada’s free online consultations on these three issues. Don’t miss your chance to have your voice heard!

1. Restricting unhealthy food and beverage marketing to children
Health Canada wants to reduce how much advertising children see or hear about unhealthy food and beverages. This online consultation is the first step to more consultations coming in 2018. Your ideas and opinions will help Health Canada decide how to go about restricting advertising for unhealthy food and beverages to children.
Here is the online consultation survey. Survey closes on July 25, 2017.


2. Canada’s Food Guide
This is phase 2 of the consultations. After this consultation, Health Canada will create recommendations and develop them into consumer messages, tools, and resources. A new suite of Canada’s Food Guide resources will be rolled out beginning in early 2018.
Here is the online consultation survey. Survey closes on July 25, 2017.


3. A Food Policy for Canada
A food policy is a way to address issues related to the production, processing, distribution and consumption of food. The decisions we make as individuals and as a country about food have a direct impact on our health, environment, economy, and communities.
Here is the online survey. Survey closes on July 27, 2017.

Top 10 Tools in Chef Michael Smith’s Kitchen

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Chef Michael Smith - steamer May 2017

At the annual Canadian Produce Marketing Association convention in Toronto, Chef Michael Smith brought his kitchen to us! Take a peek at his top 10 must-have kitchen tools!


1. A good cookbook. Hands down, the Chef’s favourite cookbook is The Joy of Cooking by Irma Rombauer. He calls this his scrapbook. It’s a timeless essential for new and experienced cooks alike.
2. 3 pots with lids. A big pot, a small pot and a fry pan. Simple as that. Smith is a fan of ceramic non-stick pans over Teflon.
3. A steamer. Because steaming veggies is “just best way to cook them,” says Smith.
4. 3 knives. A chef’s knife, a serrated knife for cutting toast, and a small knife.
5. Pepper grinder. According to the Chef, pepper tastes so much better when freshly ground.
6. Microplane zester. Use it on lemon rinds for “free flavour!”
7. Lemon reamer / citrus reamer. Because a little bit of fresh juice goes a long way!
8. Wooden spoons. They’re versatile and multi-purpose.
9. Wooden cutting board. Smith prefers the natural look of a wood cutting board over plastic.
10. Kids’ chef tools. Smith’s youngest daughter has a plastic whisk. It doesn’t work very well, but it gets her in the kitchen every Saturday morning to make pancakes with Dad.

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