InmypracticeasaKids’Nutritionist,helpingfamilieseliminatemealtimebattlesissomethingthatIdoonadailybasis.Acommonchallengeforparentsishowtogettheirkidstotrynewfoodsoreattheirvegetablesandparentswilloftenresorttobribery.Theymaysaytotheirchild“Ifyoueatallofyourvegetables,youcanhaveacookiefordessert.”Offeringfoodasarewardisatacticthatmanyparentsuse,notonlyatmealtime,butasawaytoelicitanyparticularbehaviourfromtheirchild.
Rewardingchildrenwithfoodpresentsseveralproblems:
1)Itteacheskidstorewardandcomfortthemselveswithfood.Providingfoodbasedonperformanceorbehaviourconnectsfoodtomoodandcanleadtoemotionaleating.
2)Itteacheskidstoeatbasedontheavailabilityoffood,notbasedonhungerorstructuredmealtimes.
3)Itteacheskidsthatrewardfoods(i.e.candy)aremorevaluableanddesirablethanotherfoods.Turningsweetsintoarewardelevatestheirstatus.
HealthandmedicalorganizationssuchastheCanadianPaediatricSocietyandtheNationalEatingDisorderInformationCentre(NEDIC)agreethatfoodshouldnotbeusedasareward,apunishmentorabribe.Usingfoodasareward,asapunishmentorascomfortsendsamessagethatfoodleadstoloveandacceptanceandcanteachourchildrentoseekoutfoodforcomfortorself-punishment.
Awidevarietyofalternativerewardscanbeusedtoprovidepositivereinforcementforchildren’sbehaviour.Attention,praise,orthanks,areoftenmorehighlyvaluedbychildrenthanatoyorfood.Rewardingyourchildwithprivilegessuchasextratimedoinganactivitytheyenjoyoraspecialoutingisanoption.Offeringtoys,books,puzzlesorgamescanbeanothermotivatingrewardforkids.Considerusingapointsystemorstickerchartwhereaccumulatedpointscouldbecashedinforalargerprize.Itisimportanttonote,however,thatthesemethodsshouldnotbeusedasawaytopressureyourchildintoeatingspecificfoodsorquantitiesoffoodatmealtime.
Inthelongrun,foodrewardsorbribesoftencreatemoreproblemsthantheysolve.Ifyouarestrugglingatmealtimeandhavebeenrelyingonbriberyorthreatstogetyourchildtoeataparticularfoodaspecificamountoffood,itistimeforanewapproach.
Oneofthetopconcernsforparentsisoften-ismychildgettingenoughproteinThiscanbeaparticularconcernforpickyeatersandthosewhohavetroublewiththetextureofmeat,eggsorbeans.
Itisgenerallyrecommendedthat10–35%ofyourdailycaloriescomefromprotein.ThesearetheRecommendedDietaryAllowances(RDA)fordifferentagegroups:
Childrenages1–313g
Childrenages4–819g
Childrenages9–1334g
Girlsages14–1846g
Boysages14–1852g
Asmallpieceofchicken,forexample,wouldprovide14gofprotein,whichworksouttoanentireday’sworthofproteinforatoddler.Oneeggandahandfulofalmondswouldalsoyield14gofprotein.Evenwiththepickiestofeaters,mostchildrenareabletomeettheirproteinneeds.
Soifyouhavebeenworriedaboutyourchild’sproteinintakeandasaresult,puttingpressureonthemtoeatmoreprotein-richfoods,putthechickendownandtakeadeepbreath.Chancesaretheyaregettingexactlywhattheirbodiesneed.
Openingupyourchild’slunchboxattheendofthedayonlytodiscoverthattheyhaveeatenlittletononeofwhatyouthoughtfullypreparedisneveragoodfeeling.Whenthishappens,thefirstthingweoftendoisaskthechildwhytheydidnoteattheirlunch.Occasionallyachild,dependingontheirage,isabletoaccuratelyarticulatethereason,butmostofthetimewearegivenahandfulofexcusesthatdonotalwayspaintthefullpicture.Hereare3commonfactorsthatcaninfluencewhetherornotyourchildwilleattheirschoollunchandtipsforwhatyoucandotohelp:1.Insufficienttimetoeat-Mostschoolsofferonly20minutesforyourchildtoeatlunch.Forsloweaters,childrenwhoareeasilydistractedorthosewholovechattingwithfriends,thiscanbeaconcern.
TIP:Trytosendyourchildwithonlyonecontainerthatallowsthemtoaccessalloftheitemsintheirlunchatthesametime.Includeeasy-to-eat,nutrient-densefoodssoyourchildcangetmoreoutofasmallerquantityoffood.2.Presentation/visualappeal-Ifthefooddoesnotlookgood,yourchildwillnoteatit.Considerhowwellthefoodwillholdupbythetimeyourchildopenstheirlunchbox,particularlyifyouarepreparinglunchesintheevening.Howthefoodispresentedcanmakeahugedifference,soinvestinginagoodlunchboxcanbehelpful.
TIP:Lookforalunchboxthathasdividedsectionstoensurethatitemsdonotgetmixedtogetherwhenyourchildthrowsaroundtheirbackpack.3.Sensory-basedconsiderations-Extrasensitivechildrencanbeparticularaboutthesmellortemperatureoftheirfood.Forexample,my6yearoldwilleatchickenathomebutnotservedcoldinhislunchbox(althoughhis4yearoldbrotherwilleatitcold).
TIP:Packinglunchesinastainlesssteelcontainercanminimizelunchbox-relatedodourscomparedtousingplasticcontainers.Experimentwiththeuseofanicepacktokeepfoodscooloraninsulatedcontainertokeepfoodswarmtoensureyourchild’sfoodisattherighttemperatureforthem.
*Somechildrenmayalsobeaffectedthesmellofotherkids'lunchesandeventhelightsandnoisinessthelunchroom.Addressingtheseconcernsonanindividualbasisandoftenspeakingtoyourchild’steacherorprinciplecanhelpcreatingamorepositiveeatingenvironmentforyourchild.Anotherpointtoconsiderwhenpackingschoollunchesiswhatyouaretryingtoachieve.Thisshouldnotbethetimetotrytointroduceyourchildtonewfoods.Offerfamiliarfoodsthatyourchildenjoyseating.Thegoalforschoollunchesistogiveyourchildenergytogetthroughthedayandfuelfortheirbrainssotheycanfocusonlearning.Introducenewfoodsathomeandonceyourchildbecomescomfortableeatingthatfood,youcanthenbeginincorporatingitintotheirschoollunches.Ifyouarestrugglingwithyourchildeatinglunchatschool,youmayalsoconsiderbeefinguptheirsnackstobalancethingsout.Remember-snacksdonotneedtobe“snack”foods.Justthinkofitasasmallmealoranotheropportunitytoeat.
Asparents,weallmakemistakes.Everyparentlovestheirchildandwantsthemtobenourished.Parentscanbethoughtfulandwellintentionedbutsometimesweinterferetoomuchwhenitcomestofeedingourkids.Thisisespeciallythecasewhendealingwithapickyeaterandsometimesweendupdoingmoreharmthengood.Thisinformationisintendedtohelpyou,nottoplaceblameormakeyoufeelanyworsethanyoualreadydoaboutyourchild’seatinghabits.Watchoutforcommonmistakesandlearnhowtoimplementbestpractices.Itisnevertooearlyortoolatetocreateapositiveeatingexperienceforthewholefamily.
SupportforParentsandtheirPickyEaters
Ifmealtimeisaconstantbattleandyouarestrugglingwithyourchild’seating,Iinviteyoutocontactmeforhelpfulstrategiesthataretailoredtosuittheneedsofyourchildandyourfamily.Myapproachisparentcentred,whichmeansIworkwithparentstosupportboththechildANDtheparentsandensureahealthyfeedingrelationship.
Irondeficiencyisoneofthemostcommonnutritionalproblemsinchildren.Doyouknowifyourchildisgettingenough
Signsofdeficiencymayincludepaleskin,poorappetite,lackofenergy/lethargy,slowweightgain,frequentinfections,poorconcentrationorbehaviouraldifficulties.
Ironisamineralfoundinfoodthatisessentialforformationofhemoglobinthatcarriesoxygenthroughoutthebody.Severedeficienciescancauseanemia,butmanysymptomsoflowironcanappearmuchearlier,astheironstoresaredepleting.
Therearemanyfactorsthatcanaffectyourchild'sironlevels,includinggenetics,prematurebirth,healthconditionsandspecificdietaryconcerns.Forexample,childrenwhodrinktoomuchmilkareatgreaterriskofirondeficiency.Thisisbecausehighcalciumintakecaninterferewithironabsorption,plus,childrenwilloftenfilluponmilk,leavinglessroomforiron-richfoods.
Tipstopreventirondeficiency:
Whenpossible,breastfeeduntiltheageofone.Breastmilkisrelativelylowiniron,butitisverywellabsorbed.Ifbreastfeedingisnotanoption,giveiron-fortifiedformulauntiltheageofone.
Avoidgivingcow'smilkormilkalternativesuntilaftertheageofone.
Aftertheageofsixmonths,includeironrichfoodsintoyourchild'sdiet.
OfferironrichfoodswithvitaminCsourcestoenhanceabsorption.
Cookfoodincastironpots/pansasthisincreasestheironcontentofyourfood.
Includefoodsourcesofironsuchasmeat,poultry,fishandeggsaswellasplantsourcessuchaslentils,beans,grains,nuts/seeds,driedfruitandleafygreens.
Hereare8SurprisingKosherforPassoverProductsIfoundontheshelvesfor2015:
1.OrganicCoconutWater:
ThisissomethingthatIwasreallyshockedtoseeontheshelfthisyear.Coconutwaterhascertainlygainedpopularityovertheyearsduetoitsrefreshingtasteandelectrolytecontent,however,themajorityofcoconutwateronthemarketisnotorganic.TofindcoconutwaterthatisbothorganicANDkosherforPassoverseemstoogoodtobetrue.
2.Nutbutters:
3.KforPQuinoa:
QuinoahasbeenacontroversialPassoverfoodinrecentyears.Whilesomerabbishavegivenittheirsealofapproval,othershavebeenreluctanttodoso.Atthispoint,itislessofanissueofwhetherornotQuinoaispermitted,butratherrelatingtopotentialcrosscontamination.SomerabbiswereinstructingthatiftheQuinoawasgrowninacertainpartoftheworldandwascertifiedkosher(yearround)thatitmaybeusedduringPassover.Otherrabbiswerestillerringonthesideofcaution.Well,wecanfinallyendthatdebateaswenowhavecertifiedkosherforPassoverquinoa.Forthosewhorequirethiscertification,itisagreatoption!
4.Almondmilk:
ThiswasanotheritemIwassurprisedtosee.Iguessitwasinevitable.Imean,whatisthedairy-freecrowdsupposedtoeatwiththeirrainbow-colouredCrispy-O’sbreakfastcereal(seenumber8)Eventhough,assumingIhadaPassoverblender(whichIdon’t),Icouldeasilymakemyownalmondmilk,Ihavetoadmit,IwasabitexcitedwhenIsawthis.Acloserlookattheingredientlistquicklychangedthatfeelingofexcitementintohorror.Cottonseedoil:abyproductofthecottonindustryandmybiggestPassoverpetpeeve.CottonseedoilisoneoftheworstoilswecanconsumeandIlookforwardtoatimewhenthekosherfoodindustrywillfindanalternative.Cottonisoneofthemostheavilysprayedcropsandsincecottonisnotafoodcrop,thesameregulationsforpesticideusedonotapply.Theseedsofthecottonplantareturnedintooilusinganextractionmethodinvolvingharshchemicalssuchashexaneaswellasotherchemicalsusedtobleachanddeodorizetheoil.CottonseedoilissomethingthatIavoidatallcostsandwhileIexpecttofinditinmanyPassoverproducts,addingittoalmondmilkforpeopletodrinkisjustgoingtoofar,inmyopinion.
5.OrganicSpeltMatzah:
Theavailabilityoforganicspeltmatzahisnotnew,althoughyoudefinitelyneedtostockupearlyastheboxestendtodisappearfromtheshelvesquickly.Therearenowevenafewbrandstochoosefromwhichisgreattosee.SomethingsurprisingthisyearwasthenewlyaddedNonGMOProjectVerifiedlabel,NorthAmerica’sonlythirdpartyverificationandlabelingfornon-GMO(geneticallymodifiedorganism)foodproducts.Whileyoumightconsiderthistoberedundant,sinceorganicfoodsarenon-GMObydefault,itisstillgreattoseeManischewitzshowingitssupport.
6.Gluten-freeOatMatzah:
Thisyearthereseemstobeahugesurgeingluten-freeitems.WhilemanyPassoveritemsarenaturallygluten-free,othersarequiteprocessed,soitisessentialtoreadtheingredients.Thisbrandofoatmatzahisnotnew,however,previouslywehaveonlybeenabletogetitthroughspecialorder.Itisnicetoseeitbecomingmoreaccessibleandwhileitdoescomewithaheftypricetag,forthosewhocannottolerategluten,itiscurrentlytheonlyoption.Eventhoughthereareanumberofgluten-freematzahstylecrackersontheshelves,sincethematzahusedatthesedermustbemadeofonlyflourandwater,theywouldnotbeacceptable.Hopefullytheclaimof“newimprovedtaste”isaccuratesincemypastexperiencewiththismatzahhasbeendisappointing,taste-wise.
7.Organicgrapejuice–minibottles:
Wearenotjuicedrinkersatmyhouse,withtheexceptionofalittlegrapejuiceforthekidsonShabbatandholidays.ItisalwaysfrustratingwhenIneedtopurchasealargebottlewhenweonlyneedasmallamount.Whilesmallbottleshavebeenavailableforsometimenow,thisisthefirsttimeIhaveseenKedem’sorganicgrapejuiceinsmallbottlesandIamveryexcitedaboutthis.
8.Fruit-FlavouredCrispy-O’s:
Theamountofaddedfooddyeincludingyellow#5andred#40isnotallthatsurprisinginthisrainbow-huedPassoverstandard.IfyouhaveevertastedCrispy-O’scereal,thefactthattheyhaveresortedtogivingaway“20%morefree”wouldn’tsurpriseyoueither.Whatdoessurprisemeisthatthisstuffisstillbeingsold…whichmeansthatpeoplearestillbuyingit.Pleasestop!!
WishingyouahappyandhealthyPassover,
Aviva
Asparentsweallgothroughperiodswhereweworryabouthowmuchourkidsareeating.Thisisespeciallytruewhendealingwithachildwhoisunderweightorseemstohaveasmallappetite.Itisalsotruewhendealingwithachildwhoisoverweightandsneakingfood.Yetevenwhenwearedealingwithachildwhohasaperfectlyhealthyweight,parentswilloftenstillwonderiftheirchildiseatingenoughortoomuchandhowthiswillaffecttheirfuturegrowthandeatinghabits.
Whileitisnotourjobasparentstodeterminehowmuchourkidseat,therearewaysinwhichwecansupportthemintheireating.
Don’tinterfere
Youngchildrenareverygoodatself-regulatingifweletthem.Thismeansnotinterferingwiththeirquantitiesbytheuseofpressuretactics.Theyaretheonlyoneswhoknowhowmuchtheirbodiesneed.Eventhoughattimestheymayeatmoreorlessthantheyneed,theywillusuallymakeupforthisbymakingthenecessaryadjustmentsatothermeals.
Plannedmealsandsnacks
Planningscheduledmealsandsnacksisoneofourfeedingresponsibilities.Yourchildshouldbeallowedtoeatasmuchastheywantateachsitdownmealorsnackandwillbebetterabletoregulatetheiramountscomparedtobeingallowedtograzethroughouttheday.Snacksdonotneedtobewhatwetendtothinkofas“snackfoods”.Thinkofthemmorelikesmallmealsandensurethesamebalancethatyouwouldatbreakfast,lunchanddinner.Weshouldbeofferingourkids4-5opportunitiestoeatthroughoutthedaysothatwouldmean1-2snacks.
Properspacingbetweenmealsandsnacks
Usesnackstosupportmealtimeandspacethemoutproperlytoensureyourchildcomestothetablehungry,butnottoohungry.Ifyouwaittoolong,somechildrenwillbecrankyandmorelikelytohaveameltdownatthetablewhileothersmayovereat.Ifyourmealsandsnacksaretooclosetogether,yourchildwillbemorelikelytorejectwhatisofferedatthetableoreatonlyasmallamount.Thisoftenresultsinparentalpressuretoeatintheformofnegotiationsandbribery.Yourchildmaylegitimatelynotbehungryandteachingthemtoignoretheirinternalhugercuescanleadtotroubledowntheroad.
Ultimatelyitisnotourroletodeterminetheappropriatequantityforourchildrentoeat.Weprovidehealthyandbalancedmealsandsnacks.Weprovidethemwithapositivemealtimeenvironment.Weprovidethemwithstructure.Thenweneedtotakeastepbackandletthemdotheirjob.Sometimestheywilleattoomuch,sometimestheywilleattoolittleandsometimestheywillnotchoosetoeatfromalloftheimportantfood/nutritiongroupsbutweneedtoletthemmakethesemistakesintheireatingandthenlearntomakeupforthem.
Withourbusyschedules,gettingahealthymealonthetableisnotalwaysaneasytask.Lackoftime,lackofinspirationandlackofenergycanbemajorchallengesbutwithproperplanning,healthymealsarepossibleforyourfamily!
1.Planmealsfortheweek:Thisisprobablythesinglemostimportantthingyoucandosopleasedon’tskipthisstep.Everyweekend,takeoutablankcalendarfortheweekandplanyourdinners.Somehavesuccesswiththemenights,forexample,MondayisItalianfood,TuesdayisMexicanandWednesdayisAsianinspired.Overtime,youcancompilealistofrecipesforeachthemethatyourfamilyenjoysandthiswillmakeiteasytoreferencewhenplanningyourmenus.Youcanevenscheduleinsometake-outorpreparedmealstofillinthegapsatfirst.
2.Prepareashoppinglist:Onceyourmenuiscomplete,itisagoodideatocreateashoppinglist.Shoppinglistsarehelpfulforstayingonbudgetwithyourgroceryshopping,butalsoimportanttoinsureyouhavealltheessentialingredientsonhandtopreparetherecipesyouhaveplanned.
3.Prepinadvance:Itcanbehelpfultodosomeoftheprepworkinadvance,particularlywhenyouonlyhave30-45togetdinneronthetable.Leafygreenscanbepre-washedanddriedbeforestoringtheminthefridge.Peelingandchoppingvegetablescanbedonethenightbeforeforadishyouplantocookthenextday.Ifyoucan’tfindthetimetodothis,manygrocerystoresoffertheconvenienceofpackaged,choppedvegetablesandpre-washedcookinggreens.Thisconveniencecomeswithanaddedcost,ofcourse.
4.Batchcooking/Freezingmeals:Spendanhourortwoontheweekendpreparingafewitemsfortheweek.Youcouldcookalargepotofsouporapotofrice,forexample,tolastthroughouttheweek.Ifyouaregenerallycookingforfourpeople,trycookingforeightinsteadandfreezingtheleftoversforanotherweek.
5.Crockpot:Slowcookingisagreatwaytoensureahotmealisreadywhenyougethomefromwork.Ittypicallyinvolvesasmallamountofprepwork,whichcanbedonethenightbeforeorinthemorning.ThenjustthrowallofyouringredientsintotheCrockpot,turnitonandwalkaway.Untilyoubecomefairlyconfidentinyourslowcookingabilities,besuretolookforrecipesspecificallydesignedforuseinaCrockpot.
Thispastweekend,IvisitedtheCHFA(CanadianHealthFoodAssociation)tradeshowandhadanopportunitytolearnaboutsomeexcitingnewproductsheadingourway.Ialsohadachancetosamplesomeothergoodiesthatyoumayormaynothavetriedyet.Herearesomeofthehighlights:
WhilemostofushavecometoacceptthatthefoodbuildingatCNEisnotadestinationforhealthyeating,thisyearyouwillfindafewpleasantsurprises.YouwillstillfindoldfavouriteslikeTinyTom'sMiniDonuts,celebrateover50yearsattheCNE.Youwill,ofcourse,findstandardfareincludingpizza,fishandchipsandpoutine.YouwillalsofindanumberofnewerinnovationsincludingaBaconWrappedDeepFriedMarsBar,TheKrispyKremeDonutBurgerand"TheBehemoth"-notjustone,butTWOgrilledcheesesandwicheswithaburger,baconandmorecheeseinthemiddle.ThereisevenTheChocolateSpread-awholeboothdedicatedtofoodinvolvingNutella,whichisapparentbythedisplayofmultiple5kgjars.
TheCNEhasbecomewell-knownfortheseoverthetopcreations,butamidstallofthetransfat,therewereafewspotsthatwereawelcomedcontrast:
WildChild'sKitchen:ThiswascertainlynotsomethingIexpectedtoseeintheCNEFoodBuilding.FreshSmoothiesandjuicesmadewith(some)organicingredients,rawvegan"cheese"cakebites,saladsandwrapsandtacos/nachoswithcashew"sourcream".Veganandgluten-free!
Ghazale:MiddleEasternfoodwithaniceselectionoffreshsaladsandvegetariandishes.Thisboothhadoneofthemostvibrantandcolourfuldisplaysoffoodinthebuilding.
Eative:Offeringsugar-freeanddairy-freesorbet,Eativeusesonlyoneingredientintheirproducts:Fruit.Theypureetheirownfruitandthenaddthis"fruitjuice"toanelectricmixerwhereitiscombinedwithliquidnitrogenandimmediatelyfreezes.Thesorbetwassotasty,IunfortunatelyateitallbeforerealizingIdidn'tgetapictureofit.
Mama'sPizza:Forthoseonadairy-freediet,youcanstillenjoyasliceofpizzaattheEx!Mama'sPizzahasaveganpizzaoptionmadewithDaiyaCheese.
WhatIalsoenjoyedseeingwasthefooddirectorywhereyoucouldsearchforfoodsbycategorybuttherewerealsohelpfulsymbolsindicatingwhichboothsofferedalternativessuchasvegan,nut-free,gluten-freeanddairy-freeoptions.IfyouareplanningtoheaddowntotheExthisyear,Iencourageyoutosupportthesebusinessesandperhapswewillseemoreliketheseinthefuture.Idon'tthinkthattheover-indulgentitemswilldisappear,butitwouldbenicetobalancethatoutwithsomehealthierchoicesandoptionsforthosewithdietaryrestrictions.
Anotheroptionistoaddfreshfruittoyourwater.Sliceupanycombinationoflemons,limes,oranges,cucumbersorfreshmintandplaceintoapitcherofwater.Frozenberriesarealsogreatinplaceoficecubes.Thiswillenhancethetasteofthewaterandalsomakeitmoreappealingtodrinkwiththeadditionofvibrantcolours.3.Setanexample:HaveyouevernoticedthatyoufeelthirstywhenyouseesomeoneelsetakingasipoftheirwaterIt'sagreatsubtlereminderforthemtotakeadrink,andgreatwaytokeepyourselfhydratedatthesametime.SomakesuretoyourkidsseeYOUdrinkingwater(andnotpoporalcoholicbeverages)wheneverpossible.Spokenremindersareimportanttoo,aslongasitdoesn'tstarttofeellikenagging.
Onceagain,myfather(RabbiWayneAllen)andIhavejoinedforcestobringyouthePassoverDirtyDozenList.WecollaborateonthisprojectbecausekeepingkosherforPassoverpresentsuswithtwodifferentkindsofchallenges:Halachic(mattersofJewishlaw)andnutritional.ManyofthekosherforPassoverproductsonthesupermarketshelvesareconvenientbutareusuallynotparticularlyhealthy.Whilesomeconsumersrealizethis,manyarestillunawareofjusthowunhealthytheseproductscanbe.Irecognizethattimeisahugefactorandnoteveryonewantstomakeeverythingfromscratch.Mymessageissimplytomakeyourselfmoreawareofwhat'sinsideoftheseproductsandtrytominimizeyouruseofpackaged/processedfoods,overPassoverandyear-round.
Our2014listincludesfoodsthatareextremelyunhealthy,totallyunnecessaryorjustdownrightsilly!Someofthesemaymakeyoucringe,somemightmakeyoulaughoutloud…buthopefullynoneofthesewillendupinyourshoppingcart.
IdefinitelylaughedoutloudwhenIspottedthisgemontheshelf.Fake"mac":noodlesmadeofvariousstarchesandeggpowder.Fake"Cheeze":artificialflavourandturmericforcolour.That'sright…noactualcheese,whichislikelythereasontheyhadtospellitwitha"Z".Ofcourse,noPassoverproductwouldbecompletewithouttheuseofcottonseedoil(seenumber4).The620mgofsodiumper1cupservingitquiteimpressivetoo.Butwheretheyreallygetyouhere,isthegiantboxthatitcomesin.Youwouldassumeyoucouldgetagoodnumberofservingsoutofit,oratleastbeabletofeedafamilyof6fordinner.Yettheboxcontainsonly2smallservingsof1cupeach…cooked!Thisisfalseadvertisingandlikelydonetotakeupmoreshelfspaceandmisleadyouintothinkingyouaregettingagoodvalue.Packagingaproductinsuchawaysotosuggestthecontentswillyieldanamountfargreaterthanwhatitwillactuallybebordersonfraud.ThecodesofJewishlawruleexplicitlythatanimalintestines,forexample,mustnotbeinflatedtomakethemlooklarger.Deceptivepackagingcanbeconstruedasviolationofthislaw.
Thesebrightlycolouredcandieswhicharecoveredinsugardon'texactlyscreamout"healthy",butmyissueishowcantheygetawaywithcallingthese"fruitslices"DotheywantpeopletobelievethereissomefruitinvolvedInfact,notonebitoffruitcanbefoundinthese"fruitslices".ThefirstingredientissugaranditcontainsavarietyofartificialflavoursandcoloursincludingFD&Cyellow#5,FD&Cyellow#6,Red#40andFD&CBlue#1.Artificialfooddyeshavebeenlinkedtoanumberofhealthconcernsincludinghyperactivityandotherbehaviouralissuesinchildren,migrainesandcancer.Whydon'tyoujustpoursomesugarintoyourmouthandcallitaday.
HerewehaveaclassicexampleofaPassoverfoodthathastransitionedintoaneverydayfood,availableallyearroundineverysupermarket'skosheraisle.Theseartificiallycolouredyellowcrunchybitsaretypicallyaddedtochickensoupatthetable.Considerthis:acheftakesprideinseasoningtheirfoodtoperfection.Addingsomethinglikethistoyourbowlmaybeinterpretedasinsultingtothechef.Pooretiquette,ifyouwill.Iunderstandthatsomepeoplesimplyenjoyaddingabitofcrunchtotheirsoup,butwhynotusetheeightdaysofPassoverasanopportunityfora"soupnut"detoxandperhapsitwillcarryovertotherestoftheyear.Sounlessyouarenutritionallydeficientinyellowdye#5,thisproductshouldnotmakeitswayintoyourcart.
Cottonisconsideredtobeoneoftheworld's"dirtiest"cropsduetotheheavyuseofpesticides.Sincecottonistechnicallynotafoodcrop,manychemicalpesticidescanbesprayed,whichwouldotherwisenotbeallowed.Thesepesticidesareconcentratedintheseedsandthentheyareturnedintooilforourconsumption.Theoilisalsoextracted,refined,bleachedanddeodorizedusingharshchemicalsprocesses.YoucancertainlychooseanotheroilforyourPassovercookingneeds,butifyoubuyanypackagedPassoverfood,cottonseedoilisdifficulttoavoid.CottonseedoilhasbecometheoilofchoiceforPassoverproducts.Althoughtheoilcomesfromseedswhicharekitniyot(meaningsmallandgrain-likeandmaybeconfusedwithgrainsthatcanbecomechametz),theoilispermittedsincederivativesfrominedibleseedsarerabbinicallyallowed.Abetterchoicewouldbeextravirginoliveoil,whichaslongasitbearsayear-roundkoshercertification,itwouldnotrequirespecialKosherforPassovercertification.
IfaproductisGebrokt,itmeansitismadewithmatzahmealtowhichwaterwasadded.SomeJewsavoideatingthesefoodsduringPassoverforfearofitturningintochametz.Thankfully,theycanrelaxandenjoyanicepotatobagel!Butseriously-wehave357daysoftheyeartoeatbagels-youcan'tgoeightdayswithoutoneWhiletheideaofbagelsonPassoverjustdoesn'tseemrighttome,thecottonseedoiland/orshortening,11goffatand500mgsodiumperbagelseemsevenmoreoutrageous.
Withingredientslikesugar,glucoseandfishgelatin,itisnotsurprisingtolearnthatmarshmallowsdonotexistinnature.Thekashrutofmarshmallowsiscontingentontheingredientsusedinitsmanufacture.Theprincipalingredientinmarshmallowisgelatin,aproductthatistypicallyderivedfromthebones,hidesandskinsofanimalsthroughaprocessofthehydrolyticconversionofcollagen,thefibrousproteinconstituentofbonesandconnectivetissue.Thegelatinousmatterthatisthehallmarkofkoshermarshmallowswillinsteadderivefromfishorplants.CoconutcoveredmarshmallowshavealwaysbeenapopularPassovertreat,secondonlytothePassovermacaroon,perhaps.Whatconfusesmeaboutthisbagoffluffistheclaimofbeingfatfree(perserving)clearlyindicatedonthefrontofthepackage,whileifyoucheckthenutritionalpanelontheback,itactuallycontains2.5goffatperserving.Ithinktheyalsoshouldhavechosenabetterslogan."Healthybody,healthyspirit"isnotexactlywhatIhaveinmindwhenIthinkofmarshmallows.
ChrainistheYiddishwordforpreparedhorseradish.Itsroot–pardonthepun-goesbacktothetwelfthcenturyorearlier.Thesharpnessofthehorseradishisusuallytemperedbyanadditionofbeetjuice,givingitared-ishpurplecolour.ForJewsofEasternEuropeanbackground,chrainisthecondimentofchoiceforgefiltefish,atraditionalPassoverfood.Enterthenewestfusioncondiment:Chrayonnaise.It'sprettymuchhowitsounds-amixtureofhorseradishandmayonnaise.AswithmostPassovermayo,youwillgetyourdoseofcottonseedoil(firstingredient)alongwithsugarandpreservativesto"protectflavour".Butdon'tforgetthebeets.Whilethisproductdoescontainactualbeets,apparentlytheywerenotredenough,becausethemanufacturerfelttheneedtoaddsomeFD&CRed#40.WhydowereallyneedthisproductToschmearonourpassoverbagels,ofcourse.
Ifyouarethinkingthatsomeone'sbubbiemadeanicebigpotofmatzoballsoupandladleditintoajarforyoutoenjoyinaconvenient,"readytoserve"way-thinkagain!Typically,matzoballsoupinvolvesachickensoupbase,butyouwillnotfindanychickeninthelistofingredientsonthisjar.Thisisaparvesoup,soinanattempttomatchthecolourandflavourofchickensoup,MSG,sugarandouroldfriendyellowdye#5arethrownin.Atalmost1000mgofsodiumperONECUPserving,youarelookingatnearlyhalfofyourrecommendeddailyintakeinjustonesmallbowlofsoup.
Theboxhighlights"100%natural"withanimageofawholepotato.Granted,theboxdoescontainpotatoflakesasitssoleingredient,butweallknowthatpotatoesdon'tgrowinboxes.Justboilsomepotatoesandmashthem-it'squiteeasytodo.Potatoesarefairlyinexpensiveandtastemuchbetterthantheinstantvarieties.Althoughthismaybeatimesaver,tomethisisjustanotherexampleofhowtheKosherforPassoverindustrywantsustospendmoremoneyonfoodsthatarecompletelyunnecessary.
CanyouspotthedifferencebetweenthesetwoboxesofblueberrymuffinmixIfyoulookclosely,youwillseethatoneismadewithrealblueberriesandtheotherismadewithartificialblueberries.Hmmm…whichonewouldyouchooseFirstofall,Ifinditquiteoddthattheyneedtoofferthisasanoption.IsthereanewwaveofblueberryallergiesthatIneedtobeawareofLet'sdoalittlecomparison.Theboxwiththeartificialblueberriescontainssimilaringredientsastheonewithrealblueberries,includingshorteningmadeofpartiallyhydrogenatedcottonseedoil(transfat),buttheimitationversionalsocontainsblueberryflavouredbits(alginate,propyleneglycol,potassiumsorbate,artificialflavoursandcolours).Yeteventheboxwithrealblueberriesisn'tquitesosimple.Its"blueberries"consistof:wildblueberries,sugarandcottonseedoil.These"blueberries"donotcontainartificialflavoursliketheimitationonesdo,butnottoworry-theythrewsomeofthatintothetherestofthemuffinmixanyway.
Wejustcouldn'tresistaddingthistoourlist.Whatexactlyare"babyfingers"andwhydoweneedtheminBULKDon'tgetmewrongwhenmykidswerebabies,theirfingerswerequitedelicious.Butdippingtheminabowlofmilkisgoingabittoofar.
OurAdvice:
FocusoneatingREALfood.Ifitcomesinabox-leaveitontheshelf!Ofcourse,therewillbeasomeexceptionsforessentialslikematzah.Justtrytosticktowholegrainvarietiestoavoidconstipation;-)
Themostwell-knownfoodoftheJewishholiday,Purim,istheHamentashen:athree-corneredcookiemadewithavarietyofsweetfillings.Typically,ahamentashenismadewithwhiteflourandfilledwithasugarypoppyseed,cherry,apricotorprunefilling.Thishealthierversionismadewithwholegrainspeltandbrownricefloursandnaturallysweetfillingsthatcontainnoaddedsugar.
ThesephotosarefromlastPurim.Itwasmyboys'firsttimemakinghamentashen.Asyoucansee,theyarenotallperfecttriangles,buttheydidcreatesomethingnewoftheirown...thehamen-taco!
HamentashenYield:2-3dozen
1/4cupEXTRAVIRGINOLIVEOIL
1/2cupCHILLEDMAPLESYRUP
2EGGS
1/2cupUNSWEETENEDAPPLESAUCE
1/2tsp.PUREVANILLAEXTRACT
1Tbsp.LEMONZEST(1Lemon)
1/2tsp.SEASALT
1tsp.BAKINGPOWDER
112cupsBROWNRICEFLOUR
212cupsWHOLESPELTFLOUR
(Plus1/2cupWHOLESPELTFLOURforrollingoutthedough)
Filling*
1cupUNSULPHUREDDRIEDAPRICOTS
1cupPRUNES
2cupsHOTWATER
Procedure:
Preheatovento325°F.
Topreparefilling,placeeachdriedfruitinaseparateglassbowlormeasuringcup.Addhotwatertocover(approximately1cupeach)andletsoakfor10minutes.
Drainandreservetheliquid.Placeoneofthedriedfruitsintoafoodprocessorwith1Tbsp.reserveliquid.Processuntilapastehasformed,addingmorereserveliquidasneeded.Removeandsetaside.Repeatprocedurewithotherdriedfruit.
Inalargebowl,whisktogethertheoilandmaplesyrup.Addeggs,applesauce,vanillaandlemonzestandcontinuewhiskinguntilsmooth.
Inamediumbowl,combineremainingdryingredients.Slowlypourdryingredientsintothebowlofwetingredientsandmixwelluntilaballofdoughisformed.
Taking1/4ofthedoughatatime,usearollingpinandrolloutthedoughonalightlyflouredsurfacetoathicknessofapproximately1/8".Usetherimofglassormugtocutcirclesinthedough.Doughscrapscanbecombinedandrolledouttomakemorehamentashen.
Filleachcirclewith112tsp.offillingandpressintothree-corneredcookies.(Presstwosidestogetherandpinchthecornerthatisformed.Thenfoldthethirdsideoverandpinchtogethertheothertwocorners.)
Placehamentashenon2bakingsheetslinedwithparchmentpaperandbakeforapproximately15minutes.Removeandletcoolcompletely.
Notes
*Apricotandprunecanbesubstitutedwithotherdriedfruits,accordingtopreference.
Pomegranatesarepackedwithnutrients,includingantioxidantsandvitaminC.Manypeopledonotbuythemsimplybecausetheyareunsurehowtogettheseedsoutorfindittoomessy.Thereisactuallyasecrettogettingoutthepomegranateseedsinaquickandmess-freeway...
Step1:Cutthepomegranateintoquarters.
Step2:Placethepomegranateintoalargebowlfilledwithwater.
Step3:Gentlypullapartthepomegranatewhilekeepingitsubmergedinwater.Useyourthumbstopoptheseedsoutofthemembrane.
Step4:Oncealloftheseedshavebeenremoved,youwillnoticethatthemembranepiecesfloattothetopofthebowl,andtheseedssinktothebottom.Carefullypoursomeofthewateroutalongwiththemembrane(oryoucanuseyourhandsoraslottedspoon).Pourtheremainingwaterandpomegranateseedinafinemeshstraineralongoverthesink.
Step5:Enjoy!Ifyouwanttosavethemforlateruse,storeintherefrigerator.
Sincemyoldestsonissensitivetogluten,Iamalwaysonthelookoutforgluten-freeproductsthatbothofusarehappywith.Formyson,thismeansitneedstolookandtastegood,whileforme,itisimportantthatitmeetsthenutritionalstandardsIlookforasanutritionist.Thisisoftenachallengewhenitcometobreadproducts.Theyaretypicallyfullofmanyundesirableingredientsintheirattempttomimicthewonderfulsensoryexperienceof"real"breadthatwealllovesomuch.Andthenthereistheissueoftaste...orlackthereof.Sotoday,Iwasstaringataleftoverturkeyburgerinmyfridgewhenitoccurredtome...WhynotmaketheburgerINTOthebun!Soafterlightlyreheatingtheturkeyburgerinthetoasteroven,Icutitinhalf,lengthwise.Ispreadsomemustardontotheinnersidesofeachburgersliceandthenplacedslicesofavocado,tomatoandourhomegrown/homemadepicklesinthemiddle.Brilliant!!Whetheryouareglutensensitive,tryingtolimityourcarbs,followingaPaleodietorjustlookingtoputanewspinonyourtraditionalstyleburger,youmustgivethisatry!
Checkoutthishandyguidetonuts...andseedstoo!
YouMUSTtrythesesuperdelicioustreats.IcreatedthesethisweekwhileexperimentinginthekitchenwithmysisterandtheywereaHUGEhit.Theyaresoeasytomakeandtherecipecontainsonly2ingredients!Itisalsoagreatactivitytodowithkidsofallages.Theywillhaveablastmashingthedatesandrollingthemintoballs.Trythemandletmeknowwhatyouthink...
Yield:Approximately25
2cupsRAWALMONDS25MEDJOOLDATESProcedure:
Constipationinchildrenis,unfortunately,averycommonproblem.Whenachildisnothavingabowelmovementoftenenough,whentheydogo,itistypicallyhardanddryandthiscancausethemtostrainandexperiencepain.Theanticipationofthiscanfurtheraggravatethesituationaschildrentendto"holditin"inanattempttoavoidthepain.Yourchildmaystarttoexperiencebloating,smellygasandcomplainoftummyaches.Constipationcancauseagreatdealofanxietyforachildandisastressfultimeforboththechildandtheparents.Ifleftuntreated,long-termconstipationcanleadtomoreserioushealthconcerns,soitisbestdealtwithassoonaspossible.
KeepingkosherforPassoverpresentsuswithtwodifferentkindsofchallenges:Halachic(mattersofJewishlaw)andnutritional.ManyofthekosherforPassoverproductsonthesupermarketshelvesareconvenient,butareusuallynotparticularlyhealthy.Whilemanyconsumersrealizethis,manyareunawarejusthowunhealthytheseproductscanbe.
1.CottonseedOil
Cottonisconsideredtobeoneoftheworld's"dirtiest"cropsduetotheheavyuseofpesticides.Sincecottonistechnicallynotafoodcrop,manychemicalpesticidescanbesprayed,whichwouldotherwisenotbeallowed.Thesepesticidesareconcentratedintheseedsandthentheyareturnedintooilforourconsumption.Theoilisalsoextracted,refined,bleachedanddeodorizedusingharshchemicalsprocesses.YoucancertainlychooseanotheroilforyourPassovercookingneeds,butifyoubuyanypackagedPassoverfoods,cottonseedoilisdifficulttoavoid.CottonseedoilhasbecometheoilofchoiceforPassoverproducts.Althoughtheoilcomesfromseeds,whicharekitniyot(seenumber5),theoilispermittedsincederivativesfrominedibleseedsarerabbinicallyallowed.Abetterchoicewouldbeextravirginoliveoil,whichaslongasitbearsayear-roundkoshercertification,itwouldnotrequirespecialKosherforPassovercertification.
2.PassoverMargarine
Margarineisfulloftransfatswhicharelinkedtoheartdiseaseandanincreasein"bad"cholesterol.Thismargarine,forexample,containsawhopping3.5goftransfatperTablespoon!!Thetransfatsarecreatedfromtheprocessofpartiallyhydrogenatingvegetableoils.Manyoftheyear-roundmargarinealsocontainspartiallyhydrogenatedoil,buttheKosherforPassovermargarineisadoublewhammy,sincetheoilbeingusediscottonseed(seenumber1).
Ifyouaren'thavingameatmeal,wewouldsuggestjustusingrealbutter,whichiswhatmargarineistryingtomimicinthefirstplace(minustheartificialflavoursandpreservatives).Ifyouprefermargarineforitsspreadability,trykeepingyourbutteratroomtemperatureinsteadofrefrigerating.Ifbutterisnotanoptionbecauseyouavoiddairyorarehavingameatmeal,oliveoilcanbeusedformostcookingandbakingseeds.Andlastly,ifyourfavouriterecipesusemargarine,youcaneithersubstitutewitholiveoilortryfindingsomenewfavouritesthatdonotrequireit.
3.ChickenFlavorMashedPotatoes
PotatoesarekosherforPassoveranddonotrequirespecialcertification.Whybotherwiththisdehydrated/re-hydratedpotatoproductthatisfullofchemicalswhenyoucansimplyboilandmashpotatoestheold-fashionedway.SimplyaddabitofchickensoupforthatREALchickenflavour.
4.MatzoBall&SoupMix
The"secret"isyoustillneedtomakethematzoballsyourself!Theydon'tcomeoutoftheboxalreadymade,unfortunately(orfortunatelyIMO)sowhat'stherealconveniencefactorhereWhatisnotsosecretinthismixisthehighsodiumlevelswithalittleMSGthrownin.Thetimesaverhereisonlythesoup.Ifyouneedtomakethematzahballsanyway,youmightaswelljustbuymatzahmealandfindagoodrecipe.
5.ImitationMustard
MustardseedsarenotallowedforPassoverastheyareconsideredtobekitniyot,meaningsmallandgrain-likeandmaybeconfusedwithgrainsthatcanbecomechametz.ThisiswhyyouwillfindimitationmustardforPassoverratherthantherealthing.Thefirstingredientinthisproductiscottonseedoil(seenumber1)plusaddedpreservativesandflavouring.Imitationfoodssuchasthese,whicharecreatedinalaboratory,arebestleftontheshelves.Ifyouarelookingtoaddabitofheattoyourfood,whynottryamoretraditionalPassoverfoodlikehorseradish.
6.PassoverPizzaBagels
ThePassoverPizzaBagel:AtraditionalPassoverfood.ProbablywhatMosesateathisPassovertable!ThisisaperfectexampleofthemanyprocessedPassoverfoodsthattrytomimicfoodswedonoteatonPassover.WhysettleforsomethingyouknowwillnotliveuptotherealthingOurprofessionaladvice:Wait8days.Ifyouarestillcravingapizzabagel-makeyourselfanACTUALpizzabagel!Inthemeantime,youcouldalwayskeepitsimpleandmeltsomecheeseovertomatosauceonapieceofmatzah.
7.PassoverMayo…withOliveOil
Jewishlegalandethicaltextsespeciallynotethatmisleadingthepublicisaterriblesin.IntentionallymakingfalseormisleadinglabellingclaimswouldbeviolatingthehighethicalstandardsofJudaism.Thisproductishighlightingoliveoil,howeverthesecondingredientiscottonseedoil(again,seenumber1).Oliveoiliswaydownatnumber5onthelist.Thisismisleadingtoconsumers,pretendingtobeahealthierchoice.
8.FlavouredBreakfastCereal
EveryoneknowsthatPassoverbreakfastcerealsareasorrysubstitute,tosaytheleast.Thisrainbowcolouredvariety,however,isfullofartificialcoloursandflavours.Ifyoumusthaveacoldcerealforpassover,trytheplainvarietiesandaddyourownfruitinesswithsomefreshberries.
9.SoupBase
ThenumberoneingredienthereissaltandnumberthreeisMSG.Thisproductcontains50%ofyourdailysodiumintakeinjustoneteaspoon(1cupofpreparedsoup)!!Ifyoumustuseamix,trytofindalow-sodiumvariety.Becausethisisaparvemix,extraartificialflavoursandsodiumareneededtomakeupforthelackofrealchickenflavour.Aparvesoupmixisnotevennecessaryifyouareusingitforchickendishes,astheboxsuggests.
10.TomatoSauce...withvodka
JustonemorePassovermoneygrab,creatingproductsthatareunnecessary.Prepareasaucefromscratcheasilybypureeingsomefreshorunsaltedcannedtomatoesandaddyourownherbs/spices.Ratherthataddingittothesauce,whynotdrinkyourshotofvodkawhilepreparingitAlthoughtraditionallyvodkawasmadefrompotatoes,whichareKosherforPassover,somevodkasarenowmadefromgrains.BesuretopurchaseaspeciallycertifiedKosherforPassovervodka.
11.ImitationSoySauce
Similartoimitationmustard,thisproducthasmadeit'swaytothePassoveraisleduetorestrictionsofsoy-basedproducts(seenumber5re:kitniyot).ThisproductisbasicallyliquidMSGandshoulddefinitelybeavoided.Ifyouarelookingtoaddasaltyflavour,justaddsalt.Addflavourtoyourdisheswithfreshherbsandspices.Ifyouarelookingforflavouringforastir-fry,tryfreshgingerandgarlic.
12.FruitSnacks
Herewetakeanissuewiththeingredients,butalsowiththemarketing(seenumber7).Thestatementonthefrontofthepackage:"Madewithrealfruit"tellsusthatthecompanyistryingtopromoteitasbeinghealthierthanothersimilarkosherforpassoverproductsonthemarket.However,justbelowthatstatementyouwillfindthewords"naturalandartificialflavor"insmallerprint.Theingredientsincludefruitjuiceconcentrate,butalsosugar,starch,addedflavour,mineraloiland4differentfooddyes.WhynotjusteatREALfruitAllfreshfruitsarekosherforpassover:nospecialsupervisionisrequired.Driedfruitswouldalsomakeagreatsubstitutebutareoftencoatedwithstarchtopreventsticking,thusrequireaspecialkosherforPassovercertification.ThedownsideisthatallkosherforPassoverdriedfruitsonthemarketcontainunnecessary,addedpreservatives.Ifyouarelookingforsomethingpackagedandgreatforonthego…tryabanana.
Focusoneatingwholefoodsasmuchaspossible.Freshfruitsandvegetables,meat/poultry/fish,eggs,nuts.Trytosticktowholegrainmatzahandmatzahproductstoavoidconstipation.Foranyspecifickashrutconcerns,contactyourrabbi.HaveahealthyandkosherPassover!
Somechildrendecidetobecomevegetarianswhentheyareoldenoughtomaketheconnectionbetweenthecutefaceofacowtheyseeandthepieceofmeatsittingontheirplatesthattheyaretoldtoeatandenjoy.Theideaofthiscanbetroublingformanychildren.Thenthereareofcoursesomechildrenwhojustdonotenjoythetextureortasteofmeat,poultryorfish.Regardlessofwhatbroughtyourchildtothepointofvegetarianism,commonquestionstendtocomeupforparentsineachofthesesituations:IsavegetarianorvegandiethealthyforachildWillmychildgrowanddevelopproperlyonavegetarianorvegandietHowcanIensuremychildisgettingalloftherightnutrients
Thosewithahigherriskforirondeficiencyinclude:
Weallstriveforthehealthiestpregnancypossibleanddoourbesttoeatanutritiousdiet.
afew.Nutritionalsupplementscanoftenhelpfillthegapsbutmakingsureyouaretakingtherightonesattherighttimesisessential.Asanutritionist,Irecommendthatmyclientstrytogettheirnutrientsfromfoodasmuchaspossible,buttherearecertainnutrientsthatcanbemoredifficulttogetfromdietalone.
TousethesuntomaximizeyourvitaminDproductionandminimizeyourriskofskindamage,themiddleoftheday(roughlybetween10and2)whenthesunisatitshighest,isthebestandsafesttimeforshortperiodsofunprotectedexposure.DuringthisUVB-intenseperiodyouwillneedtheshortestsunexposuretimetoproducethemostvitaminD.Whilethisisn'talwayspossibleduetothechangeoftheseasonsandyourgeographiclocation,thisisidealasitwilloptimizeyourvitaminDlevelsnaturallywithlessexposuretodamagingUVArays.*NotethatUVBradiationdoesnotpenetrateglass,soexposuretosunshineindoorsthroughawindowwouldnotproducevitaminD.AlsonotethatwearingsunscreenwillblockvitaminD-producingUVrays.
IndividualswithlimitedsunexposureshouldincludegoodsourcesofvitaminDintheirdietand/ortakeasupplementtoachieverecommendedlevelsofintake.SupplementalvitaminDshouldalsobetakenduringthewintermonths(October-April)aswedonotreceiveenoughsuninthispartoftheworldtoobtainsufficientamountsnaturally.VitaminDisnaturallypresentinveryfewfoods.Thebestsourceswouldbecodliveroilorfattyfishsuchassalmon,tuna,andmackerel.SmallamountsofvitaminDcanalsobefoundinbeefliver,cheese,andeggyolks.
Virtually100percentofthealmondsconsumedintheUnitedStatesandCanadacomefromCalifornia.DidyouknowthatthereisamandatoryprograminplacerequiringallCaliforniaalmondstobesterilizedWhiletherearethreedifferenttreatmentmethodsavailable,themethodmostcommonlyusedtotreatrawalmondsinvolvesfumigation;sprayingthealmondswithpropyleneoxide,acarcinogenrecognizedbytheEPA.TheseregulationswereputintoeffectinthelastfiveyearsinresponsetotwoseparateoutbreaksofSalmonellapoisoning,whichcausedover130peopleinCanadaandtheUStobecomeillbetween2001and2004.In2004,onepersondiedfromSalmonellapoisoningandamajoralmondprocessorwashitwithacostlylawsuit.Therearecurrentlythreeapprovedpasteurizationmethods:
Therearenolabellingrequirementsinplacetospecifywhichtypeoftreatmentwasused.Ifyouwanttoavoidfumigatedalmonds,youhaveathreeoptionsavailable:
HaveyoumadearesolutiontoeathealthierthisyearFollowingthroughwithyourresolutioncanbechallengingwhenfacedwitheatingoutsideofthehome.Whileeatingmostofyourmealsathomeisideal,youshouldstillbeabletoenjoyamealatarestaurantonoccasion.Theimportantthingtorememberistomakethebestchoicesyoucan.Andifyourfavouriterestaurantdoesnotoffermanyhealthyoptions,youmaywanttofindsomenewfavouritesfor2012.
Hereare7tipstohelpyoustayontrackwhilediningout:
Makesurethereisagoodamountofvegetablewithyourmeal.Ifitisnotincludedwithyourdish,orderasidesaladorasideofcookedvegetables.
Choosewholegrains,whenavailable,insteadofwhiterice,pastasorbread.Manyrestaurantsnowhavewholewheatpastaoptionsandoftensushirestaurantsofferasubstitutionofbrownriceforasmallextracharge.
Avoidanythingthatisdeepfried.Asktosubstitutefrieswithasidesalad.
Choosetomatosauceovercream-basedsauces.
Ifyourmealportionislarge,trynottoeatthewholething.Asktohaveitpackedupandsaveitforanothermeal.
Skipthesugarybeveragessuchaspop,lemonadeoricedtea.Instead,enjoyarefreshingglassofwaterwithasqueezeoflemonorlime.
Don'tlookatthedessertmenu!
Oatmealisthehottestnewmenuitem,poppingupatanumerouscoffeeshopsandfastfoodjointsaroundthecity.
EvenMcDonald'sissellingitatitsUSrestaurants.ButisitreallyahealthychoiceBelowyouwillfindacomparisonoftheoatmealavailableatthreedifferentfoodchains;Starbuck's,TimHortonsandTimothy's.Whilenoneoftheseoptionsareashealthyasmakingyourownoatmealathome,I'veprovidedsometipstohelpyoumakethebestchoicesoutofwhatisavailable.
Starbuck's
TimHortons
Timothy's
Price
CookingMethod
Instant-cookedwithhotwater
Slowcooked
Instant-cookedinsteamedmilk
TypeofOats
Rolledoats+oatbran
Rolledoats
Quakerquickoats
What'sAdded
Guargumandcaramelcolourintheoatmealandsulphites,sugarandsunfloweroilinthedriedfruitmix
SweetenerOptions
Brownsugar
ToppingsAvailable
Nutmix(almonds,walnuts,pecans)anddriedfruitmix
Seeabove
Granolaorraisins
Recommendations
Askforitwithoutthedriedfruitmixorbrownsugarandaddnutmixandhoneyinstead
Askfortheplainoatmealandrequestthemixedberrieswithoutthebrownsugar
Howyourbodyrespondstostressplaysanimportantroleinyouroverallhealth.Oftenpeoplefeeltheeffectsofstressasfatigue,headaches,sleepdisturbances,anxietyorachesandpains.Stressaffectsothersbycausingdigestivedisorderssuchasulcers,abdominalcrampsandirritablebowelsyndrome(IBS).Peopleunderstressmayalsoexperiencemorecoldsandinfectionsduetoloweredimmuneresponses.Whileyoumaynothavecontroloverthecausesofstressinyourlife,youcancontrolhowyoudealwithit.Hereare5waystominimizetheeffectsofstressonyourbody:
Thehumanbodyismadeupofmorethanseventypercentwater.Itisbeyondquestionthatthebenefitsofdrinkingsufficientwatereachdaygofarbeyondsimplyquenchingthirst.
Wateriscriticaltoalmosteveryaspectofaperson’shealthincludingregulatingbodytemperature,bringingoxygentothecellsandremovingwastefromthebody.Notdrinkingenoughwateronadailybasiscancauseheadaches,fatigue,dryskinandconstipation.Dehydrationcanalsonegativelyaffectbloodpressure,circulation,digestionandkidneyfunction.Herearefivetipstohelpyoudrinkmorewater:1.Ifyouareonthego,carryafullwaterbottlewithyouatalltimes.2.Ifyouaresittingatwork,keepaglassofwateratyourdeskanddrinkthroughouttheday.Refilloften.3.Ifyoutendtoforgettodrinkwater,setanalarmonyourwatch,computerorhand-helddevicetoremindyoutotakeadrinkeveryhalfhour.4.Ifyoudon'tlikethetasteoftapwater,tryaddinglemon/limeordrinkfilteredwater.Ifyouenjoythetasteofyourwater,youwillbemorelikelytodrinkit.5.Avoidcaffeinatedbeveragesastheywilldehydrateyou.Note:Drinkthemajorityofyourwaterbetweenmeals-drinkingtoomuchliquidwithmealswillimpairyourdigestion,particularlycoldliquids(Sippingroomtemperaturewaterwithmealsisokay).
ResearchshowsthatoneintwoadultsinCanadaandtheUSareoverweight.AccordingtoStatisticsCanada,18percentofmenand16percentofwomenareobese.Thehighestrateofobesityisamong55to64year-olds:24percentofmenand21percentofwomeninthisagegroupareobese.
Excessweightincreasesriskofheartattackorstroke,diabetesandcertaincancers.Smokinghasheldthetopspotforputtingourhealthatrisk,however,recentstudiesshowthatwhilesmokingkillsmorepeople,thenumberofsmokershasdecreased.Thisdeclinecombinedwithanincreasingnumberofoverweightindividuals,makesobesitynowthenumberonehealthrisk.
ExpertssuggestthatincreasingdailyvitaminDintakeisthebestwaytoraiseyourbody'sresistancetothefluthiswinter.VitaminDisnaturallyacquiredthroughexposureoftheskintosunlightand,toalesserextent,fromfood.
Notsurprisingly,studiesshowthat97percentofCanadiansaredeficientinvitaminDduringthewintermonths.LowlevelsofvitaminDwillsignificantlyimpairyourimmuneresponseresultinginahighersusceptibilitytovirusessuchasH1N1,riskofcomplicationsandrecoverytime.
Otherfactorswhichmayweakenyourimmunesysteminclude:
Lackofsufficientorqualitysleep
Excessrefinedsugarinthediet
Poorstressmanagement
Postedby:Tali
Idon'tlikebaking.It'stoomuchlikescience...andIdon'tlikescience.Ihaveahardtimestickingtorecipes,andIlikeaddingthingsoffthetopofmyheadwhenIcook.Nevertheless,IdecidedtotryAviva'sRecipeoftheMonth.AfterpromisingmyselfthatIwouldNOTaddanyfunkyingredientsthatweren'tlistedintherecipe,IgatheredallthesuppliesIwouldneed.Thisbakingendeavorwasratherquickandpainless,takingonlylike...7minutes...tomeasureandmixeverythingandgetitintoapan.Iputitintheoven,andcheckeditafter25minutes.Itlookedamazing,andwhenIstuckaknifeinit,itwasclean.Butitdidn'tsoundright...itsoundedwetandsquishy.SoIturnedofftheoven,butputitbackinfor6moreminutes.WhenItookitoutforthesecondtime,itwasperfect.Itslicedreallywell,andthepiecescameoutsoeasily.It'sreallymoistanddelicious,butstillhasthatcrumblycornbreadtexture.
Now,allIneedissomechili...
NotesfromAviva:I'mgladyouenjoyedthecornbread,Tali.Iseebyyourphotothatyouusedaceramicdishsothatmayhaveaccountedfortheextrabakingtimerequired(Iuseaglassbakingdish).Thisbringsupagreatpointthough-Ifanyonemakingthisrecipeusesanon-stick/metalbakingdish,itisafasterconductorofheat.Youwilllikelyneedtoreducethebakingtimesothecornbreaddoesn'tdryout.