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Microsoft word - nutrition news june
www.dietitiansonthego.ca email@example.com (506)848-2141 June 2010
I NSIDE TH IS I SSUE
S ummer is officially here! Not only does that mean
holidays and vacations for most of us, but tons of local
1 Happy Summer!
f resh fruits and veggies. I had my first taste of local
s trawberries this week - the sweet taste of summer!
What’s Happening at Dietitians on the Go this
Continuing with our theme from the last newsletter, c
heck out our delicious recipe showcasing local
s trawberries. Don’t worry, you didn’t get forgotten last
month, we did not have a newsletter due to busy
2 Nutrition in the News
3 Refreshing Recipe: Stawberry Lemonade
What’s Happening at Dietitians on
the Go this Summer?
Summer is here but we are still working hard! Feel free
Nutrition Tidbits: Berries – Superfoods!
t o contact us to book your individual or group nutrition
counseling session, or business presentation or lunch and
3 Summer Savings!
Our nutrition classes with KV3C are taking a break for the
s ummer, but will be resuming in September. New dates
a nd times will be posted on our website in August, so stay
t uned! Remember, if you have a group of mom’s with a s imilar nutrition concern you can always book us to come
Laura Reid, MEd,RD,CDE
to you to do a talk! Contact us for more details.
Registered Dietitian, Certified Diabetes Educator
New package deals are coming soon to the website, so be
sure to check them out in a few weeks. Keep up-to-date
o n what is happening with us by joining our facebook
Gail Leadlay, BScN,RD
p age! Enjoy the newsletter -thanks for reading!
1 cup serving
• good source of folate and potassium
• very good source of vitamin C, fibre and
same protein binding site in the body. Quercetin may
displace warfarin, increasing its blood thinning effect,
Finding what motivates you
and possibly increase the risk of bleeding. People
In our last newsletter we looked at setting personal
taking warfarin should read supplement labels very
goals to help you reach your healthy living goals.
Rewards are a great way to help motivate you to
Click here to see the Health Canada warnings for
initiate and maintain changes, however… choose
your reward wisely! One thing that can work
against all of your hard work is rewarding yourself
with the wrong thing too often. I have had people
who work so hard to make healthy choices all week,
Highly processed carbs are worse for your heart
than saturated fats
and then turn around and sabotage themselves on
the weekend, resulting in no weight loss, or in some
Choosing low glycemic index (low GI) foods more
cases a weight gain. Have you ever said this to
often than high glycemic index (high GI) foods has
yourself? “I ate really well all day today, I deserve
been shown not only to help control blood sugars,
that (bag of chips/banana split, etc)? Keep in mind
but is beneficial in preventing heart disease. Foods
a treat is a treat because it isn’t every day. If you
in the high GI range are thought to increase
are going to use food as your reward, consider
triglycerides, promoting inflammation and impairing
making it a big reward that you don’t do very often
blood vessel function. This can result in weight gain
(once a month, not every week for example).
especially in the abdominal area, increasing your
Rewards can be other things you enjoy, like buying a
new magazine or book to read, download a new
Here are some ways you can get more low GI food
song (or buy a cd) to listen to, get a new plant for
your garden, take a relaxing bubble bath, treat yourself to a spa treatment (now is the time to get a
pedicure – or give yourself one!), watch a movie,
2. Include one low GI food at each meal. Check
work on a scrapbook or photo album…the
possibilities are endless! So go on, reward yourself!
3. Choose healthy low GI snacks such as fruit,
nuts, yogurt and avoid high GI snacks such as chips, pretzels and refined crackers.
Nutrition in the News
4. Avoid sugary drinks such as pop, fruit punch,
Canadians eating more fruits and veggies
iced tea and many of the flavoured water
A new study by Stats Canada showed we ate more
fruits and vegetables and cut calories in 2009. We
also consumed more cereals, coffee and fish last
year. Unfortunately, we are also eating more sugar and syrups, but our fat intake has stayed the same.
For more information check out Leslie Beck, RD’s
Click here to read the Globe and Mail article
Food for Thought
on the Globe and Mail website
Quercetin dietary supplement concerns
More GI examples:
Quercetin is a flavonoid antioxidant naturally found in
white bread, Corn Flakes, Rice
red wine, apples, onions and other foods. It is also
Krispies, short grain rice, rice cakes, soda
taken as a dietary supplement, and is found in over
2200 commercial brand name supplements. There is
100% stone ground whole wheat bread, oat
concern quercetin might interact with the blood
bran, oatmeal, All Bran, Bran Buds with Psyllium,
thinner warfarin (Coumadin), as they compete for the
Continued from page 2
Plant sterols’ cholesterol lowering health Claim
approved by Health Canada
For the first time in Canada, food companies can
promote food products as having cholesterol-lowering
This yummy lemonade with the added natural
abilities, specifically food products fortified with plant
sweetness of strawberries helps cut down on
sterols. Wondering what plant sterols are? Plant sterols
is a term that refers to both plant sterols and plant
stanols that have been extracted from edible vegetable
oils or tall oil produced from Kraft wood pulping process.
“Phytosterols” is another term for “plant sterols”.
“1 teaspoon (15 ml) of ABC Margarine provides 15% of
• 2 cups (500ml) chopped fresh strawberries
the daily amount* of plant sterols shown to help
reduce/lower cholesterol in adults”
The daily amount of plant sterol shown to reduce
cholesterol in adults is 2 grams per day.
Foods using the health claim have to meet specific
guidelines (for cholesterol, saturated fat, sodium and
alcohol content) in order to use this claim. Visit the
2. Strain through a sieve into large serving
container. Stir in lemon juice and 2 cups
(500ml) water. If mixture is too thick add
Berries – Superfoods!
more water or lemon juice. Serve with ice
Berries contain phytochemicals and flavonoids that have
cancer-fighting properties and also help prevent
Nutrition information per 1 cup (250ml)
disease. These phytochemicals and flavonoids also
240 calories, 0.8 g protein, 0.4 g fat, 62.2 g
help create the berries’ beautiful colours. Most berries
are also very high sources of vitamin C, which is
carbohydrate, 2.8 g fibre, 0.4 mg iron, 26 mg
responsible for immune functioning and formation of
connective tissues. Have them as a refreshing snack,
throw them into a smoothie or other cold drink (see
Dietitians’ on the Go’s suggestion for more berry
recipe on left), or toss them in your salad or cereal.
appeal: use frozen strawberries in place of ice
Berries are a great addition to any meal!
1. Berry seasons are short, so try to get them
Prepare as above then stir in 1/3 cup (75ml) vodka
2. Berries begin to lose their nutrition as soon as
or gin and 2 tbsp (30ml) orange-flavoured liqueur.
they are picked, so look for berries that have
Keep in mind adding “tipsiness” to this drink
3. If fresh is not available, frozen are great
adds almost 300 calories!
Source: RD411.com Berries: Reap the Nutritional Benefits
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Risk communication: Why we need Not involving patients in important medical decisions is also understandable information ethically unjustifiable, as it is their health that is at stake. It is premature to give up on people’s ability toThis is particularly important as patients and physicians dounderstand health statistics. The example of the pill scarenot always have the same pre