Dana Lee Hansen

Welcome to the third and final article in this series on how to discover your inner veggie-lover.

Tip # 3: TOSS ‘EM!

With spring officially upon us, nothing beats a freshly tossed salad. The wonderful thing about salads is the fact that countless delicious variations are possible!

When choosing greens, keep in mind that a darker color signals a greater nutritional value. Instead of nutrient poor iceberg lettuce, opt for dark leafy greens, such as kale, spinach, arugula or red/green leaf romaine. While raw kale can be bitter in taste and coarse in texture, massaging rinsed leaves with a bit of olive oil and salt until the leaves soften and darken transforms this nutritional hero into a tasty salad green.  

 Fresh ideas:

·      Add fresh herbs like parsley, basil, dill or cilantro.

·      Toss in roasted vegetables, such as bell peppers, beets or asparagus.

·      Throw in some fruit. Apples, pears, blueberries, strawberries and raspberries all make nutritious additions.

·      Make it a meal by including a whole grain, such as cooked quinoa, and a protein source, such as chicken, hardboiled eggs, chickpeas or kidney beans.

·      A sprinkle of feta, goat’s cheese, freshly shaved Parmesan or Gorgonzola can take your salad from mediocre to irresistible.

·      Mix up your own fresh vinaigrette dressing using healthy oils like olive oil, hemp or flaxseed oil paired with lemon juice, apple cider vinegar or balsamic vinegar. Add mashed garlic, grainy mustard or chopped fresh herbs for extra flavour. This simple option beats most store-bought dressings, which tend to be high in sugar and unhealthy fats.

Guaranteed crowd pleaser salad

This salad has become my go-to option for large gatherings and is always one of the most popular dishes. Simply toss the following ingredients and enjoy!

·      Organic spinach or mixed baby greens

·      Chunks of feta or goat’s cheese

·      Fresh berries: blueberries, blackberries, strawberries or raspberries

·      Chopped avocado

·      Vinaigrette dressing made with 1 part balsamic vinegar to 3 parts extra virgin olive oil

·      Salt and pepper

You probably already know that one of the most effective ways to boost energy and mood is to consume a nutritious diet. Increasing your vegetable intake is a great place to start, as veggies are generally low in calories and rich in health-boosting ingredients like fibre, vitamins, minerals and phytonutrients.

Unfortunately, many of us stumble right out of the starting blocks, as vegetables seldom rank amongst our favourite foods. Consequently, the first step towards healthier eating is to discover just how tasty vegetables can be with a few simple preparation tips and new recipe ideas.

Tip #1: ROAST ‘EM!

Oven roasting vegetables is an easy technique for unlocking and intensifying their hidden flavours.  Even bitter tasting vegetables, such as cauliflower, take on an deliciously sweet taste with roasting, as the natural sugars caramelize on the surface.

There are a few general guidelines to follow when roasting vegetables:

·      Choose a shallow metal baking sheet.

·      Cut the vegetable into equally sized pieces.

·      Drizzle with olive oil and mix, ensuring the oil is evenly distributed in a thin layer.

·      Most veggies roast well at 400F.

·      Cooking time will vary, based on the density of the vegetable and the size of the chunks. Denser vegetables like yams take longer to roast, but chopping the vegetable into smaller pieces reduces cooking time.

A few irresistible suggestions:

Cauliflower: Chop the cauliflower into florets, toss with olive oil, salt and pepper. Roast until golden brown on the edges, about 15-20 min. For added flavour, season with ground curry, cumin or turmeric before roasting.

Portobello mushrooms: Wash and dry well. Place smooth side down on baking sheet and top with sliced bell peppers and cheese. Roast for approx. 12-15 minutes. Makes a great burger!

Eggplant: Cut lengthwise into slices ½ inch thick and brush with olive oil. Roast for about 15 min, until soft and fragrant. Serve as a delicious side dish, topped with a drizzle of plain yogurt and liquid honey.

Cherry tomatoes: Cut in half, drizzle with olive oil and season with salt, pepper and dried oregano or basil. Roast for approx. 20 min. Wonderful with roasted garlic cloves as a pasta sauce.

Kale: See recipe for kale chips. 

Check out my recipe for warm roasted vegetable salad, which features several of these tasty veggies! 

Other great roasting vegetables include yams, squash, zucchini, asparagus, onions, garlic, broccoli and beets. 

Continue to follow my blog for more preparation tips that just might revolutionize your taste buds’ opinion of vegetables! 

Looking for tips on how to avoid packing on unwanted pounds this holiday season? 
You may have seen my tips for smart holiday eating in the December edition of your local community newsletter. 

If you missed it, check out this link to The Calgarian, where my tips appear on page 9. 

My articles will be appearing regularly in several community newsletters in 2013 - so keep an eye out for them and let me know what you think!

We’ve all been told to drink lots of milk to keep our bones healthy and strong. But what if I told you that a number of studies have found that neither milk nor a high calcium intake reduces the risk of fractures due to osteoporosis?

There’s nothing wrong with ensuring we get enough calcium each day, but it may not be enough. Calcium balance in the body is affected by a number of other factors besides intake. These factors include the amount absorbed from food, which depends on the food source, as well as the amount excreted, largely affected by the diet. In addition, several lifestyle factors play an important role in bone health.

BONE BUILDERS

Alkaline-forming foods: fruits and vegetables
When ingested and metabolized, some foods produce an acidic residue. Others leave alkaline products. The typical North American diet includes many acid-forming foods (like boxed breakfast cereals, refined wheat flour, pasta, animal protein, white rice and sugar) and falls short on alkaline-forming foods like fruits and vegetables. The body is highly skilled at keeping the pH locked at 7.4, as small fluctuations of only 0.5 can be fatal. When a diet high in acid-forming foods is consumed, the body responds by activating buffering systems that keep the pH at a normal level. These systems require calcium and other minerals. And where do we have large stores of calcium in the body? Our bones. This means that consuming acid-forming foods can lead to valuable calcium being leached from the bones. Once its buffering role is over, this calcium is then excreted in the urine.

Consuming ample amounts of alkaline-forming fruits and vegetables offsets the effects of acid-forming foods in the diet by providing adequate amounts of buffering minerals through ingested foods - thus sparing the calcium stores in bones. So here’s another great reason to snack on fresh fruits and fill at least half of your plate with vegetables at each meal. Don’t be fooled by the acidity of citrus fruits – these are also great choices, as they are alkaline once digested. Some whole grains, like brown and white rice, wheat and oats, are acid-forming, while quinoa, wild rice and millet are alkaline-forming. Although animal proteins are highly acid-forming, their role in bone metabolism appears to be more complex, as the urinary calcium loss they cause may be offset by a beneficial effect on calcium absorption during digestion and other bone-strengthening effects.

Natural, whole foods diet
Although often overlooked, many other dietary nutrients besides calcium are crucial for maintaining bone health. We need adequate amounts of vitamins A, C and K, as well as magnesium to maintain optimal bone health. Ensure that your servings of fresh vegetables and fruits include vitamin C superstars like citrus fruits, red and green peppers and strawberries. Look to the dark leafy greens such as kale and bright orange vegetables like carrots, pumpkin and sweet potato for your daily dose of vitamin A. You’ll find magnesium in legumes, nuts and seeds, whole grains, dark green vegetables and dark chocolate (yes!). By consuming a natural, whole foods diet rich in fresh fruits and vegetables, legumes, whole grains, nuts and seeds, you’ll not only reduce your acid load, but also ensure adequate intake of other nutrients essential for bone health.

Plant-based sources of calcium
The following vegetarian foods are rich in easily absorbable calcium:

• Leafy greens low in calcium-binding oxalates: collard, mustard and turnip greens, kale, bok choy
• Broccoli
• Tofu (set in calcium), tempeh
• Almonds, sesame seeds and tahini (sesame paste)

In fact, studies have shown that calcium absorption from most of these foods is as good as or better than milk! Ensure regular servings of the above foods to boost your calcium intake. 

Vitamin D
In order to maintain bone health, calcium requires its trusty partner, vitamin D. Sun exposure, mushrooms, salmon, eggs and fortified milk all provide vitamin D. However, an adequate dietary intake of vitamin D is difficult to achieve. The proper level of vitamin D supplementation is a highly debated topic. Research has shown that daily supplementation with 800 IU confers bone-protecting effects.  On the other hand, the Vitamin D Council recommends 5000 IU for healthy adults and adolescents, in the absence of sun exposure. The only way to truly be sure whether or not you are getting adequate amounts is to have your vitamin D levels tested.

Weight bearing exercise
High-impact exercise such as jogging or skipping carries the greatest bone strengthening benefits. However, low to medium impact activities like step aerobics or mixed walking and jogging may be more appropriate to those over the age of 50 and/or those not used to exercising. As frailty increases risk of bone fracture, exercise programs should also include regular muscle-strengthening exercises alongside of weight bearing aerobic activity.  

Healthy body weight
Maintaining a healthy weight with a Body Mass Index within normal range promotes bone health. Both low and high BMI values are associated with a greater risk of bone fracture.

BONE BREAKERS

Caffeine
Excessive caffeine intake has a negative effect on bone health, as it reduces calcium absorption in the small intestine.

Alcohol
Alcohol hinders bone health by suppressing the osteoblast cells that build bone. Limit intake to no more than one drink daily for women and two per day for men.

Cigarette smoke
The free radicals in cigarette smoke damage cells and cause a weakening of bones, reducing bone mineral density. It is estimated that one out of every eight hip fractures is attributable to smoking!

Sodium
Dietary sodium also causes a loss of calcium from the bone, as it increases the amount excreted in the urine. High levels of sodium are often present in processed and packaged foods. Be sure to read labels and choose low-sodium or whole food options when possible. 

Excessive phosphorous
Although some phosphorous is required for bone health, the common scenario in the North American diet is an excessive intake of phosphorous relative to calcium. This imbalance leads to a removal of both calcium and phosphorous from the bones. To counteract this imbalance and keep bones strong, strive for a better phosphorous-calcium balance in the diet by avoiding excessive intake of phosphorous-rich foods like colas and other foods with phosphate additives, while increasing consumption of vegetarian sources of calcium.

Certain prescription medications
Some prescription drugs may affect calcium absorption and bone metabolism. Examples include prolonged therapy with: corticosteroids, SSRI anti-depressants, tetracycline antibiotics, as well as the anti-diabetic thiazolidinedione drugs. Check with your doctor or pharmacist to ensure your medications do not put you at an increased risk of osteoporosis.

BONE FRIENDLY LIVING

The bottom line: getting in 3 daily servings of dairy or remembering to take your calcium supplements is not enough to ensure bone health. A healthy diet and lifestyle, as outlined above, is needed to ensure the calcium you consume is able to perform its bone-building task.