Reviewed by Andrea Miller MHSc, RD

Warmer weather, longer nights, barbeque season has arrived! Summer is the perfect time to enjoy the outdoors and start using the grill more. This summer think beyond the typical steaks, hamburgers, sausages, and hot dogs. Try grilling fish, fresh fruit, and even tofu for a change!  First things first, remember to heat up that grill for 20 to 30 minutes before cooking to kill off bacteria and other pathogens leftover from past grill sessions to reduce the chances of foodborne illness. Below are ten tips to remember to make this barbeque season a healthy one:

Watch the sauce: Traditional BBQ sauce can be high in sodium. Try making your own marinade when BBQ’ing. Check out this recipe for your next marinade.

Marinate: The simplest way to add flavor to meats is to marinate them. Coat meats with a marinadeand refrigerate overnight in a large plastic bag. As soon as the grill is ready, take the meat out of the bag and place directly on the grill.

Avoid processed meat: Processed meats often contain added salt and fat. Try to use fresh fish, beef, turkey, or chicken. Also, consider grilling fish like salmon, or halibut. Sprinkle some herbs over a fish fillet, then wrap them loosely in foil, to create a packet or tent. Place them directly on the grill for about ten minutes. The steam trapped in the foil packet essentially cooks the fish while locking in the flavour and the fish doesn’t stick to the grill either, making clean up easy. However, if you prefer BBQing fish directly on the grill, place it skin-side up since the skin helps to hold the fish together.

Trim the fat and skin: Trim off excess fat and skin from meat and poultry,prior to grilling. Look for lean cuts of meats in the grocery store. Reducing fat prevents BBQ flare ups from happening. Always have a water spritzer to spray if flare ups do occur. If flames reach the meat and create charred portions, trim and discard those areas, before eating.

Have two sets of BBQ tongs: Use one set for handling raw meat, raw fish, and raw poultry while using the other set for taking cooked food off the grill. Using two sets of tongs prevents cross contamination between raw and cooked foods and helps to prevent food poisoning. If you don’t have two sets of tongs, then wash them in hot soapy water and sanitize them first before using them to handle cooked food. The same applies to cutting boards and plates.

Bring out the digital thermometer: You can’t tell if a food is thoroughly cooked just by looking at it. Insert a digital thermometer into the thickest part of the meat, and make sure that it’s at the right temperature before you take it off the grill. Remember to wash the thermometer in hot soapy water between readings. To prevent food poisoning, cook your food to these recommended internal temperatures (see the temperature chart below).

temperature chart: http://befoodsafe.ca/

Pack it up: Bacteria grow quickly in food that is sitting out on your dining room or patio table. Pack and refrigerate any leftovers within two hours. The two-hour rule also applies to fruit salad, melons, pasta and rice dishes too.

Don’t forget your veggies: Layer the grill with a variety of vegetables, which adds nutrients and flavour to your plate. Try creating ‘veggie kabobs’ with peppers, summer squash, and mushrooms or the next time you’re cooking fish, meat, or poultry sauté some peppers, onion, garlic, and tomatoes to serve as the topping. The trick to grilling vegetables is cutting them into shapes and sizes that cook well on the grill. When you cook them over direct medium heat, turning frequently, they’ll usually be done in 8-10 minutes (sometimes less, depending on the vegetable). Look for grill marks and some light browning to develop. Colourful grilled fruits can be diced and tossed into pasta salad or served with yogurt for dessert. When grilling fruit don’t cook for too long or they will become mushy.

Pay attention to portions: during the summer it is easy to over eat while being social at barbeques. Beat the temptation to overeat by filling up on the healthier food options first. Fill your plate with fruit and green salads and choose raw vegetables over salty snack foods. Try to pay attention to what you are eating and recognize when you are full. Once you are finished your meal it is best to move away from the table as there will be less temptation to keep eating. You can also encourage eating smaller portions by grilling the meat in smaller portions.

Try Tofu: Buy extra firm tofu and soak it in your favourite marinade overnight. Cook on a lightly greased grill for about four or five minutes a side, or until browned. You can even buy pre-marinated diced tofu, ready to be threaded on your veggie kabobs.

Use these helpful tips to make your barbequing season a safe and healthy one.

Resources: Eat Right Ontario, American Heart Association, Government of Canada, Be Food Safe, WebMD

The post 10 Healthy Barbecue Tips appeared first on Andrea Miller MHSc, RD Consulting Dietitian.

Reviewed by Andrea Miller MHSc, RD

Four years ago, my family moved from Dubai, U.A.E. to North America. My brother and I are now in Canada and my parents in the States. We have grown accustomed to the North American culture but blend in our Indian traditions, particularly around food. The holidays bring the family together, as well as old friends and new. Our annual holiday dinner is the main event taking inspiration from different parts of India, while keeping elements of a traditional turkey dinner.

Our spin on the main dish is a Tandoori Turkey, made by marinating the turkey overnight in yogurt and tandoori spices consisting of chilli powder, papaya, garlic, Himalayan salt, ginger, nutmeg, cinnamon, black pepper, cumin, cardamom, mace and fennel seed. The morning of Christmas, the turkey is ready to be baked and with such a succulent bird, there’s no need for stuffing.

An alternate to the usual mashed potatoes is Potato Chops – an East Indian speciality of mashed potato filled with delicately spiced beef mince. The ground beef filling is sautéed with onions, chillies, ginger, garlic, turmeric, and cilantro, then tightly enclosed into the mashed potato, covered in bread crumbs and fried till golden brown.

My mother is the queen of variety and fills the dinner table with several types of meats. You may think the turkey was the star, but then comes the Achar Gosht – a dish made with goat and pickle spices; there’s always a Chicken Curry; and Pork Vindaloo – made by grinding red chillies, garlic, cumin, and turmeric in vinegar, marinating the cubed meat overnight in the spice mix, and cooking the next day. My favourite is the Steamed Pomfret in banana leaves – the fish is stuffed and marinated with spices and lemon juice and wrapped in an oiled banana leaf, then steamed on a flat skillet.

The meat dishes sit on a bed of Mixed Vegetable Pilaf, a dish of basmati rice cooked in stock with spices, adding peas, carrots and green beans.

There are a few vegetarian dishes such as French beans julienned and sautéed in onion, chilli, garlic, turmeric and salt; and Aloo Gobi –  spiced potato, cauliflower and peas which derives its main flavours from ginger, red chilli powder and garam masala.

Indian cuisine is aromatic, warm and loaded with spices and ingredients. The spices boost several health benefits and pack incredible flavour. To cool down from the spice, we have a Green Salad made with romaine lettuce, onion, tomato, cucumber, beetroot, salt, pepper and lemon juice. And of course, Raita – yogurt with cucumber, tomatoes, onions, salt, pepper and chilli powder.

For dessert, the table is filled with little treats like rum fruit cake, marzipan, milk cream and cocoa fudge sweets, and coconut cake. A lot of preparation goes into making these with each dessert taking a day to make, and the rum fruit cake needing its ingredients soaked a month ahead of the feast.

After dinner, it’s time to sit back and relax with Masala Chai – a blend of black tea, milk, sugar, ginger, peppercorn, cloves and cardamom, prepared by boiling the combination together on a low flame. We forget about the mess in the kitchen and just relax and enjoy our family and friends.

This holiday season, I encourage you to change things up. Perhaps, tap into your roots and cook a dinner inspired by your culture, travels or even where you may hope to travel! Another fun feast idea is hosting a multinational holiday potluck.

The post An Indian Reinvention of the Traditional Turkey Dinner appeared first on Andrea Miller MHSc, RD Consulting Dietitian.

Reviewed by Andrea Miller MHSc, RD

1 in 4 Canadians work shifts, which comprises work patterns that do not follow the conventional 8-hour daytime working period, including night shifts, rotating shift work, and/or irregular working hours.

The Circadian Rhythm
Shift work puts your body in conflict with its natural rhythm. During the daytime our biological processes are working at their peak, and in the evening it gradually slows down causing a reduction in strength, alertness, and digestion. Shift work affects eating habits, our sleep patterns and energy levels.

Meal and Snack Planning
Try to limit use of vending machines and take-out restaurants for your meals and snacks when at work. Bring your own homemade food! Protein-rich foods like tuna, boiled eggs, lentils, cottage cheese, peanut butter, sandwiches made with turkey or chicken, and hummus can help increase alertness and focus; try to incorporate these into your meals and snacks. Eat these foods early in your night shift, when they will give you needed energy. Wholegrain, high fibre carbohydrates like brown bread, rice, and pasta, will provide slow release energy throughout your shift to help keep hunger at bay.

Raw vegetables like baby carrots, radishes, celery, and snow peas are a great way to satisfy the urge to snack; they are low in calories and high in nutrients. Include fruits and salads in your lunch bag, and make your own packet of trail mix containing nuts, whole grain cereal, seeds and dried fruit for a snack.

Limit foods high in sugar, such as chocolate bars and soft drinks, which may give you a short burst of energy, but can leave you feeling sluggish later.

Relax during meals and allow time for digestion. Night workers seem to have the most complaints of indigestion, heartburn, abdominal pains, and flatulence. Avoid fatty, fried or spicy foods, as they may lead to heartburn and indigestion. Eating too much fat can also increase your risk of heart disease and type 2 diabetes. Take time to enjoy your meal, without distractions.

Timing Your Meals
Eat your main meal a few hours before going to work, and pack a small meal and healthy snacks to have during your shift. Try to stick as closely as possible to a normal day-and-night pattern of food intake. Avoid eating, or at least limit intake, between midnight and 6 am, and attempt to eat at the beginning and end of the shift. For example, afternoon workers should have their main meal in the middle of the day, and night workers should eat their main meal before their shift starts, at regular dinnertime. Eating a small breakfast 1-2 hours before day-sleep will help to avoid wakening due to hunger.

Take active breaks during your shift. Go for a brisk walk, stretch, get some fresh air, walk up a flight of stairs. Some light exercise will give you energy to finish your shift, improve your mood and help you sleep better.

What to Watch Out for
Caffeine consumption tends to be highest near the end of a night shift as energy levels decline, and its effects can last up to 8 hours after consumption. This makes falling asleep after work more difficult, and can lead to dehydration and fatigue. Keep a water bottle at your workstation to make sure to stay hydrated throughout your shift.

Try to sleep on a set schedule to help establish a routine and to make sleep during the day easier. Try different patterns of work and sleep to see which is best for you. On your days off try to eat and sleep around the same times that you would if you were working your shift. That way your “internal clock” stays on schedule.

Healthy eating, staying hydrated and sleeping well will help you cope with shift work. However, remember to take care of your mental health too. Learn how to recognize and reduce stress through physical fitness, relaxation techniques and leisure activities. Try to spend quality time with family, friends and loved ones.

References

http://www.ccohs.ca/oshanswers/ergonomics/shiftwrk.html

http://www.eatrightontario.ca/en/Articles/Workplace-wellness/Nutrition-Tips-for-Shift-Workers#.V-hOQfkrLIU

https://www.novascotia.ca/psc/pdf/employeecentre/healthyworkplace/healthyeating/03_16_shiftwork.pdf

http://www.eufic.org/article/en/artid/Shift-work-implications-for-health-and-nutrition/

http://healthyeating.sfgate.com/diet-working-night-shifts-2169.html

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Reviewed by Andrea Miller MHSc, RD

With the summer season quickly approaching, many people are booking their vacations and are ready to enjoy the beautiful weather. Camping is a great summer activity that allows friends and family to spend time with each other while enjoying the outdoors. With few resources and little time it can be difficult to prepare healthy meals and snacks.  Here are a few tips on how to eat well, during your next camping trip!

1. Plan and prepare ahead of time: Before going on a trip, write out a menu for every meal and snack. Pack all foods that are included in the menu. To save time, chop fruits and veggies before leaving and pack them in containers so they are ready to be eaten while on the go. Remember to pack the correct cooking tools.
2. Include activities like hiking, swimming, and biking: A weekend in the woods is a great way to be physically active.
3. Bring along containers for portable lunches and snacks: This allows for individual food portions that are easy to carry around with you. Leftovers can also be packed into portable containers to save for the next day.
4. Stay hydrated: Drinking enough water to keep your body hydrated is very important especially after a full day of outdoor activities. Be sure to bring along a reusable water bottle to refill throughout the day.
5. Enjoy traditional camping foods: A variety of foods can be included as a part of a healthy diet. Be sure to enjoy camping essentials like S’mores and hotdogs in moderation while camping.

Breakfast

• Fruit: apples, bananas, pears and oranges are great because they do not need to be refrigerated. Include canned fruit, packed in juice as well as unsweetened applesauce.
• Homemade granola: Prepare a mix before you go. Click here for a great recipe for homemade granola
• Eggs and veggies: Omelets or scrambled eggs with added veggies make great camping breakfasts. Choose veggies such as peppers, mushrooms and onions, as they tend to do better at warmer temperatures. Cook over the camping stove or over a fire and enjoy!
• Pre-made- and frozen pancakes- add fruit and yogurt and enjoy!

Lunch

• Veggie plate
• Quick proteins: Tuna, canned beans, nuts/seeds, hard boiled eggs
• Whole wheat pita and hummus
• Peanut butter and jam in a whole wheat wrap, with fruit on the side

Dinner

• Meat: freeze your meat, and seal it in freezer bags, before you go so it takes time to defrost in the cooler.
• Vegetable medley- cooked or raw
• Baked potatoes- white or sweet potatoes- wrap in foil and cook over the fire or on a camp stove.
• Prepared meals: Try making a casserole or chili before leaving for your trip. Once cooked, portion out into small containers and freeze.

Snacks

• Homemade granola bars
• Nuts and seeds
• Dried/fresh fruit
• S’mores!

Food Safety

It is essential to keep food at safe temperatures and free from contamination,           while you are camping. Here are a few food safety tips, to help you stay safe and healthy, while camping:

• Pack foods in tight, waterproof bags or containers. Keep them in an insulated cooler.
• Wash hands and surfaces often. Use hand sanitizer if water is not available.
• Separate raw foods from cooked foods.
• Cook foods to proper temperatures; click here for food temperature guidelines
• Chill foods promptly.
• A block of ice keeps longer than ice cubes. Before leaving home, freeze clean, empty milk cartons filled with water to make blocks of ice. Fill the cooler with cold or frozen foods. Pack foods in reverse order. First foods packed should be the last foods used.
• Double-wrap meat and poultry when transporting in a cooler to prevent raw meat juices from dripping onto other foods. Pack raw meat or poultry below ready-to-eat foods to prevent raw meat or poultry juices from dripping on the other foods.
• Take foods in the smallest quantity needed (e.g., a small jar of mayonnaise). At the campsite, insulate the cooler with a blanket, tarp, or poncho. When the camping trip is over, discard all perishable foods if there is no longer ice in the cooler.
• Keep coolers closed, out of the sun, and covered, for further insulation. Better yet, bring two coolers: one for drinks and snacks, and another for more perishable food. The drink cooler will be opened and closed a lot, which lets hot air in and causes the ice to melt faster. Store food in watertight containers to prevent contact with melting ice water.
• Bring disposable wipes for hand washing.
• Store all food and coolers in the car or trailer, at night and when you are off site- this will prevent animals from snacking on your food.

Most importantly, remember to enjoy the outdoors and all the great food while spending time with family and friends!

For more outdoor food safety tips, click here

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Holidays bring family and friends together to celebrate traditions and spread holiday cheer. They also bring many opportunities for socializing and festive feasts. This makes sticking to your healthy eating plans very challenging. Here are a few ideas to help you enjoy your favourite foods while saving some room for healthy eating.

1.    Plan to be active.  Try to go for a 10-15 minute brisk walk twice a day to help offset the increased holiday eating. Exercise helps decrease holiday stress and prevent weight gain. 

2.    Don’t skip meals. Try having a light snack before leaving for a party; you will be less tempted to over-indulge.

3.    Be mindful. Eat until you are satisfied, not stuffed. Eat slowly, and when you’ve had enough, put away your plate.

4.    Enjoy your favourite holiday treats in small portions.  To control portion sizes, one good tip is to use a smaller plate.

5.    Don’t put all the focus on food. The holidays are a great time to play board games, cards or make crafts with family and friends. Food may be a large part of the holidays, but it does not always have to be the main focus.

6.    Drink in moderation.  Enjoy a glass of red wine or eggnog, but remember to stick to the recommended drinking guidelines
(no more than 2 standard drinks per drinking occasion). Try to alternate alcoholic drinks with lower-calorie beverages like water with lemon to stay hydrated.

7.    Try making a holiday season resolution. Don’t wait for January 1^st to start your New Year’s resolution, try making a change in your lifestyle during this busy time of year. Here are some ideas: go for a walk after dinner, have a healthy breakfast each morning, learn to menu plan, or be sure to get enough sleep.


Remember to enjoy the holidays, plan to be physically active, include healthy recipes into your holiday menu, and don’t restrict yourself from enjoying your favourite holiday foods.  Happy healthy holiday eating!

Read more at: https://www.eatrightontario.ca/en/Articles/Holidays-Celebrations/Happy-healthy-holidays.aspx

The post Healthy Holiday Eating appeared first on Andrea Miller MHSc, RD Consulting Dietitian.

A vacation is a time to relax, explore new places, try new foods and spend time with friends and family.  Vacations are a much-needed break from our daily routine, however breaking from routine can make it difficult to eat well and stay on track with your health goals.   A little planning before you leave can go a long way in helping you to make healthy food choices. Here are some tips on how to eat healthy while on vacation.

At the resort:

• Try visiting the salad bar in the resort restaurant’s buffet line before going to the other buffet areas. Fill your plate with mostly vegetables with small servings of meat and starches like pasta and rice. Vegetables are a healthy and low-calorie way to satisfy your hunger so you’re less tempted by any higher-fat, fried foods on the buffet line.
• When choosing a main dish, choose lean meat like fish or poultry. Also, pay attention to how the food is prepared, avoiding dishes that are fried or smothered in gravies and cream sauces. Look for foods that are baked, grilled or steamed.
• Look for dishes that include whole grains like quinoa, bulgur or brown rice.
• Enjoy the local, seasonal fresh fruit as dessert. Many tropical regions offer a wide range of exotic fruits like mangos, papaya, and pineapple. Remember to enjoy a sweet dessert once in a while, or split a dessert with a friend.
• If your room has a stove, fridge or microwave, buy extra groceries to make your own healthy meals and snacks.
• Drink water to stay hydrated. The calories in alcohol can add up quickly. The Canadian guidelines for alcohol drinking are: no more than 2 drinks per day five times a week for women; and no more than 3 drinks per day five times a week for men.
• Move, everyday! Just by walking around your resort can help you to stay active and burn energy.

On the road:

• Pack healthy snacks and lunches. Foods like fresh fruit, pre-cut vegetables, nuts and seeds, sandwiches, whole grain crackers with low fat cheese and granola bars are easy to pack and very nutritious. You will save time and money!
• Plan to eat every four to five hours. This is important in ensuring you are not skipping meals or waiting too long between meals, as this will cause your energy levels to decrease and leave you feeling very hungry.  This makes it very difficult when trying to make healthy food choices and cravings for high-fat foods become very prominent.
• Take stretch breaks! This will increase energy levels and alertness.
• Eat meals outside of the car. This will help you to listen to hunger and satiety signals.
• When stopping at restaurants, try to choose menu options that are lower in fat, sodium and calories. Look for foods that are grilled or baked instead of fried. Stick to smaller servings and avoid the extra cheese, gravy or sauces.

Most importantly enjoy your time away, relax and make fun the priority! Enjoy different foods and keep your health on track.

Read more at:

https://www.eatrightontario.ca/en/Articles/Holidays/Celebrations/Healthy-eating-while-on-vacation.aspx#.VacKOL_d7ww

http://www.huffingtonpost.ca/lisa-rutledge/eat-well-holiday_b_7786218.html

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