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

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cauliflower-sue-pulses-sugar-final

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.

New Nutrition Labels are Coming!

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It’s official! After two years of public consultations, Health Canada has finalized the changes to the Nutrition Facts table and ingredients list on packaged foods. On December 14th, 2016, the Honourable Jane Philpott, Minister of Health announced that these changes are all part of the strategy to help make healthy food choices the easy choice for all Canadians.

Here’s a quick at-a-glance comparison of the old versus the new Nutrition Facts table as well as ingredients lists.


The new Nutrition Facts table puts a greater emphasis on calories, potassium, calcium and iron. For the first time ever, there will be a % Daily Value (% DV) for total sugars at 100 grams:

nutrition-labels-old-vs-new-bigger


Colours will now be identified by their name rather than collectively grouped as “colours”:

ingreds-list-new

Different sugars will still be identified individually by name, and will now be grouped together as “Sugars”:

ingreds-list-sugars

The food industry has until 5 years – until 2021 – to make these changes, but you may start seeing new labels as early as next year.

Winners of the 2016 Grocery Innovations Show

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Here are a few of the winning products, as selected by the Canadian Federation of Independent Grocers.

black-water

blk. Alkaline Mineral Water
blk. is a pure alkaline water that is infused with fulvic trace minerals.This beverage is naturally black with no artificial dyes or colouring. Fulvic acid (also called humic acid) occurs naturally in soil and sediment. Like all plain, unflavoured waters, blk has zero calories, zero sugar and zero caffeine.
My take: Tastes earthy. There are no human requirements for fulvic acid. Might make a good Halloween drink.

goh-goh-granola
goh-goh cereal
goh-goh cereal is made with air-dried milk. The first two ingredients are whole grain rolled oats and goh-goh whole milk powder. After adding water (warm or cold), the cereal is reconstituted. Available in two flavours: Honey, Hemp & Flax; and Raisin & Almond. A servings contains: 270-290 calories, 6-9 g fat, 43-45 g carbohydrates, 8-10 g protein, 3-4 g fibre, 15-20 g sugars and 10-15% DV (Daily Value) for calcium.
My take: Higher in sugars than I’d like, but tastes quite nice and is very filling. A novel idea for those who are camping, travelling or on the “goh”.

chickpea-beverage
Chickpea beverage
Made from organic chick peas, this is the first fortified chickpea beverage in the world. A serving (1 cup) contains: 70 calories, 2.5 g fat, 1 g omega-3 fat (from flaxseed oil), 2 g carbohydrate, 10 g protein, 0 g sugars and 30% DV (Daily Value) for calcium. (Vitamin D content not available.)
My take: Really does tastes like chickpeas. Contains more protein than other plant-based beverages such as almond beverage or rice beverage.

Does coffee cause cancer?

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coffee cup

Nutrition is a relatively young science with new research constantly emerging. The recent headline about coffee and cancer is a good example of this.

Twenty-five years ago, the World Health Organization (WHO) had identified coffee as a possible carcinogen linked to bladder cancer. On June 15, 2016, the WHO updated their advice.

The WHO’s International Agency for Research on Cancer, which is an international working group of 23 scientists, reviewed 1000 scientific studies, and found that drinking coffee and maté (a tea made from the dried leaves of the yerba mate plant) is not linked to cancer. In fact, coffee may be protective against cancers of he liver and uterine endometrium.

The new findings however do see a connection between high-temperature beverages and their potential link to cancer. According to the WHO, drinking beverages (even water) that are very hot – which is defined as anything above 65°C (149°F) – is linked to a higher risk of cancer of the esophagus. It’s thought that the hot temperature scalds the delicate tissue in the esophagus. This damage may then trigger a faster turnover of the cells which in some cases can lead to out of control malignant growth.

Esophageal cancer is the eighth most common cancer worldwide with the highest incidence in Asia, South America, and East Africa where drinking very hot beverages is common. Maté is traditionally consumed at very hot temperatures (70°C). Certain countries such as China and Iran also tend to drink their teas prepared at very high temperatures, above 65°C or 70°C.

It’s likely that your favourite hot drink from the coffee/tea shop is made at very hot temperatures. Here are my tips for enjoying your hot cuppa:
– Allow your hot drink to cool down a bit before taking that first sip.
– Add some milk or cream to lower the temperature of your hot drink.
– Brew your own tea using hot but not scalding hot water.
– Stick to four cups of coffee or less (4 x 8 ounces or 4 x 250 mL) – any more will put you over your daily caffeine limit.

5 Ways to Celebrate Food Revolution Day

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Food Rev Day May 20 2016

Jamie Oliver Food Revolution Day 2016

Globally, 41 million kids under the age of five are overweight, and another 159 million kids are malnourished. Something has to change. For over 15 years, culinary hero and food activist Chef Jamie Oliver has been campaigning for better food and health with a goal to improve global child health.

May 20th marks the third annual Food Revolution Day. The Food Revolution is an ongoing global campaign to improve child health by inspiring positive, meaningful change in the way our kids access, consume and understand food. And it all starts with good, fresh, real food.

Here are five simple things you can do today to build a healthy and happy generation for tomorrow:

1. Cook together! Chef and TV personality Guy Fieri says it best, “Cooking with kids is not just about ingredients, recipes and cooking. It’s about harnessing imagination, empowerment and creativity.” Cooking is a life skill.

2. Explore with food. Talk to the farmers at the local farmers’ market. Take the kids grocery shopping to see the variety of produce available all year long. Grow your own veggies. Plan a family outing at a pick-your-own berry or apple farm. Spend a day at the Royal Agricultural Winter Fair. Watch cooking shows together (MasterChef Junior, anyone?)!

3. Make a family cookbook. Go online, look at recipe apps, dust off your cookbooks and magazines. Try new foods and flavours. Put your favourites into a family cookbook – what a perfect holiday gift for friends and family!

4. Sign the Ontario Home Economics Association petition which urges the government of Ontario to make at least one food and nutrition course compulsory in high school. In Japan, cooking classes are mandatory in grades 5 to 12 – and could it be a coincidence that the Japanese have one of the lowest rates of obesity?

5. Sign up for Jamie’s Food Revolution. Starting at 10 am BST (UK time) or 5 am EST on Friday, May 20, watch live videos on Jamie’s Facebook page where you’ll see him dishing up advice and starring in cooking videos.

7 Cooking Hacks to Cut the Sodium

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Lemon basil garlic

Most of us are eating too much sodium, which can lead to hypertension (high blood pressure). In fact, the average adult has a 90% chance of developing hypertension which is itself the number one risk factor for stroke and a major risk factor for heart disease. Swapping out the sodium can help.

I had a chance to chat with Shelley Martin, President and CEO of Nestlé Canada who recently announced that the company has achieved a 10% reduction in sodium across its product portfolio (by volume) such as pizzas and frozen meals. “We want to support people in the foods they love to eat by making them as great tasting and nutritious as they can be,” said Martin. For some products, the sodium content was simply reduced, while for other products, the spice mix was also tweaked.

I applaud food industry initiatives like this to help Canadians eat better. Your own habits can also make a big difference. Here’s what you can do at home, at the grocery store, and when eating out:

1. Cook from scratch. Dig out your apron and make a delicious meal from scratch using fresh, wholesome ingredients. If a recipe calls for salt, consider using less.

2. Play with herbs, spices and citrus. Basil pairs perfectly with tomatoes and pasta. Curry adds a hint of heat to meat, poultry, soups and stews. A little bit of garlic and onion goes a long way. And a splash of fresh lemon or lime juice instantly perks up any dish!

3. Rinse canned beans. I love cooking with canned beans because they’re super convenient and easy on the budget. A quick rinse helps to wash away some of the sodium that may have been added.

4. Go easy on the bottled sauces such as ketchup, BBQ sauce and soy sauce. I grew up on Chinese food, so soy sauce, hoisin sauce and oyster sauce were our go-to flavourings. Today, lower sodium soy sauce is our pantry staple. Sometimes, I dilute the sauces with water too.

5. Read and compare food labels. Choose the brands that have less sodium. From canned fish to frozen entrées to pasta sauces – you may be surprised to see the range of sodium found in different foods!

6. Order smaller portions when eating out. Just think – if you split an entrée with a friend, then you’re also splitting the calories and sodium content. It’s win-win. Ask for sauces and dressings on the side too if possible.

7. Give your taste buds a chance to adjust. We all need some sodium for good health. The idea is to gradually swap out the sodium so in time, you’ll retrain your taste buds and savour the wonderful flavours that food has to offer. Your heart will thank you!

5 Reasons Why I LOVE Lentils!

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1. Lentils are cheap. I paid $2.99 for a big package of dried green lentils which should be enough for at least 10 servings. Costing it out, that’s about 30 cents for a solid serving of protein! Not bad, especially when foods costs are skyrocketing these days.

2. Lentils are nutritious. A 3/4 cup serving of cooked lentils is a substitute for meat, an excellent source of iron and packs in about 25% of my daily quota for fibre.

3. Lentils need no soaking. Unlike many other dried beans, lentils don’t have to be soaked prior to cooking – a real time saver!

4. Lentils are versatile. For week 3 of my Pulse Pledge, I made Easy Lentils and Rice. Last week, I used a can of lentils to make an amazing Lentil Shepherd’s Pie.

5. Lentils are delicious. They add texture and soak up any spices or flavours in your recipe. Give these nutritious gems a try!

Easy Lentils and Rice
Makes 4 servings

Ingredients
1 tbsp canola oil
1 onion, chopped
2 cloves garlic, chopped
2 stalks celery, chopped
1 red or orange pepper, diced
1 tsp ground cumin
salt to taste
1 cup dried green or brown lentils
2 cups sodium-reduced chicken or vegetable broth

Directions
1. In a saucepan, heat oil over medium heat. Fry onion, garlic, celery and red pepper for a few minutes. Add cumin and salt. Continue cooking until onions are soft.
2. Stir in the lentils.
3. Add broth and bring to boil.
4. Simmer for about 35-40 minutes until the lentils are tender.
5. Serve over cooked rice, whole grain couscous or quinoa.

Pulse Pledge Week 2 – Lentil Shepherd’s Pie

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[Thrilled to meet Chef Michael Smith!]

If you haven’t yet signed up for the Pulse Pledge, I encourage you to do it now and join this amazing global food movement! The challenge is to eat pulses once a week for 10 weeks – and you can do that!

Pulses are dried peas, lentils, beans and chickpeas. They’re super nutritious, delicious, versatile, economical and a sustainable food!

For Week 1 of my Pulse Pledge, I whipped up a delicious gluten-free Chickpea Chocolate Cake and shared with my friends and family.

This week, I made Lentil Shepherd’s Pie – it’s my all time favourite lentil recipe and tastes fantastic! I hope you’ll give it a try! I think Chef Michael would approve!

Lentil Shepherd’s Pie
Makes 6 servings
Serve with a side salad or other vegetable.

Ingredients
2 tsp vegetable oil
1 onion, chopped
2 carrots, chopped
2 cloves garlic, minced
1 can (19 oz/540 mL) stewed tomatoes
1 can (19 oz/540 mL) green lentils (drained and rinsed)
pepper
3 cups mashed potatoes (about 3 large)
1 cup low fat cottage cheese
4 green onions
salt

Directions
1. In a large skillet, heat oil over medium heat; cook onion, carrots and garlic, stirring occasionally, for 3-5 minutes or until softened.
2. Add tomatoes and break them up (if needed) with a potato masher or back of a wooden spoon. Reduce heat to medium and cook, uncovered for 15-20 minutes or until thickened.
3. Stir in lentils, season with pepper to taste. Transfer to a deep 8 cup (2 L) baking dish.
4. Combine potatoes with cottage cheese and green onions. Season with salt and pepper to taste. Spoon over lentil mixture to cover completely.
5. Bake, uncovered, in 400 F (200 C) oven for 35 minutes or until heated through.

Recipe Source: The Canadian Living Light and Healthy Cookbook, 1991

Comments/Review: You could also use dried green lentils instead of canned. Just simmer 1 cup (250 mL) of rinsed lentils with about 5 cups (1.25 L) of water for 25 minutes or until tender, then drain well and add to recipe.

Chickpea Chocolate Cake (gluten-free)

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What can you make with one can of chickpeas? A delicious gluten-free chickpea chocolate cake! I raved about this cake in my recent nutrition trends interview on BreakfastTV Toronto. Super easy and tastes amazing!

Ingredients
1 1/2 cups semisweet chocolate chips
1 (19 ounce) can chickpeas, rinsed and drained
4 eggs
3/4 cup white sugar
1/2 tsp baking powder
1 T icing sugar (for dusting)

Directions
1. Preheat the oven to 350 F. Grease a 9-inch round cake pan and line with parchment paper.
2. Place the chocolate chips in a microwave-safe bowl. Melt chocolate chips for about 2 minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth. If you have a powerful microwave, set the power at 50%.
3. Combine the beans and eggs in the bowl of a food processor. Process until smooth. Add the sugar and baking powder. Pulse to blend.
4. Pour in the melted chocolate and blend until smooth. Transfer batter to the prepared cake pan.
5. Bake for 35-40 minutes or until a knife inserted into the centre comes out clean. Cool in the pan on a wire rack for 10-15 minutes. Invert the cake onto a serving plate and dust with icing sugar just before serving.

Recipe Source: http://allrecipes.com/recipe/149550/garbanzo-bean-chocolate-cake-gluten-free/

Comments/Review: Instead of a food processor, I simply used a Magic Bullet to blend the chickpeas and eggs (half of the chickpeas with 2 eggs at a time). I then poured everything into a large bowl and added the sugar, baking powder and melted chocolate. When I first made this recipe, my then 7 year old daughter declared gleefully, “I’m so lucky. I got the piece of cake without any bean in it!” Fooled her!

Get ready for International Year of Pulses!

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The United Nations has declared 2016 as International Year of Pulses!

Dried peas, beans, lentils and chickpeas are examples of pulses. Packed with nutrition, pulses are are a super sources of fibre, iron and protein.

Research from the Canadian Medical Association Journal found that eating 1 serving (3/4 cup) of pulses three times a week lowered the “bad” LDL cholesterol by 5%. Because pulses are a low Glycemic Index food, they cause a slower rise in blood sugar – that’s good news for people with diabetes or anyone watching their blood sugar levels.

Here are some of my favourite pulse recipes which I’ve collected over the years! Enjoy!

Vegetarian Shepherd’s Pie (made with lentils)

Black Bean Veggie Burgers

Red Lentil & Vegetable Dal

Chickpea Chocolate Cake (you’ve got to try this!)