Rowena Recommends

Introducing You To A New Way To Get Your Probiotics

May 30, 2018

Has anyone seen these products on the shelf?

Maker:0x4c,Date:2017-10-18,Ver:4,Lens:Kan03,Act:Lar01,E-Y

What makes GanedenBC³⁰ different from other probiotics?

GanedenBC³⁰ is an EXTREMELY stable probiotic due to the cell’s ability to form a protective spore. Just like plant seeds wait to grow until spring when the temperature and moisture levels are optimal, GanedenBC³⁰ spores wait to germinate and grow until they reach the intestines where the conditions are just right. This protective shell also gives GanedenBC³⁰ the ability to survive harsh manufacturing processes, product shelf life and finally, the journey through the digestive system – most other probiotics just can’t survive these stresses.

Having tried both products, I would say the cauliflower puffs are very similar to Cheetos and the Kraut Krisps are very similar to Doritos.

My Recommendation:

Is this a product to be had every single day? No- these are still chips. These items both have a fair amount of sodium. This is a very creative way to incorporate probiotics into processed foods.

These types of products are still treats. I would use these products as conversation starters. If I have a get together with individuals who love savoury snacks, it would be an easy way to introduce probiotic food to them.

In my previous article, it is still best to obtain probiotic bacteria through fermented foods including: kefir, miso, sauerkraut, natto, tempeh, yogurt and kombucha.

Many individuals think that all probiotics need to be refrigerated; however, some strains of probiotics can be shelf stable while some strains need to be refrigerated. Every probiotic strain behaves differently and benefits the body in different ways. If you have are curious about taking probiotics, you should the seek the advice of a health care provider such as a Registered Dietitian.
Have You Got Your Dose of Probiotics Today?

May 27, 2018
Probiotics are the good bacteria in your gut (i.e. microbiome) which help promote a good immune system and digestive system. If someone has a good digestive system, it will help with skin health as well.

Every person’s gut’s makeup of probiotics is unique. Unfortunately, most individuals don’t have a perfect microbiome; therefore, it’s really important to supplement with probiotic foods. It’s never too early or too late to start taking your probiotic bacteria intake seriously.

Where Can You Find Probiotics?

Individuals will commonly answer:
1. Kefir
2. Yogurt
3. Sauerkraut
4. Kimchi
5. Miso
Today, I want to highlight two less common sources: Natto Beans & Tempeh.

Through my 10 years of practice, I have always acted as a cheerleader for Natto Beans. The only individuals who ever get excited about eating Natto beans are individuals who are of Japanese decent. I recently met a non- Japanese individual who also shares a passion for eating Natto Beans; it was an instant bonding moment.

Natto Beans are fermented soybeans; they are best known for its strong odour and slimy texture. I admit- it is an acquired taste. I have personally grown up in a household where the philosophy of health comes before taste; therefore, I am able to stomach it and I eat Natto Beans purely for its health benefit as it offers probiotics and very little sodium. If you are feeling adventurous and eat items purely for health benefits, this is an item you want to look for the next time you are in Chinese or Korean supermarket. They usually come in packs of 3 or 4 and are found in refrigerators.

For those not quite ready to take the leap of faith, give Tempeh a try. Tempeh is also fermented soybeans; however, it’s typically more firm than the traditional tofu and has a bit more of an earthy taste. Tempeh comes usually in brick and is very easy to slice and resembles the texture of meat very much.

How Much Probiotics Do You Need Per Day?

I am comfortable with recommending the average individual to take at least 30 billion Colony Forming Units (CFU). It’s really hard to overdo probiotics as some individuals need to take up to 200 billion CFU if they are using it for therapeutic purposes. For the regular healthy individual who wants to boost his/her immune system and/or maintain good health, 30 billion CFU per day is good.

Do You Recommend Any Supplement Brands?

As a Registered Dietitian, I always say Food First. Refer above for the many different types of food you can consider incorporating into your daily diet; however, if you feel like you need an extra boost here and there, here are some wonderful suggestions:
1. Bio-K
Each container contains 50 billion CFU. This brand has both lactose free and lactose containing options. Compared to Kefir, this is a much more concentrated dose of probiotics. It is very effective! 🙂

If you are new to this brand, it is recommended to start out by taking 1/4 of the container. Increase to 1/2 the container on the 2nd day. Increase to 3/4 the container on the 3rd day. You can finally take the whole container on the 4th day to allow your body to adjust.

Many patients have told me what a wonderful product this is and has helped them to become regular. I know of coworkers who use this product as a way to boost their immune system before the start of the winter season. When I have taken it, a key difference is the bulk of my stool. I have mentioned before that as a Registered Dietitian, I am comfortable talking about bowel movements as this is a regular topic of discussion throughout my day.

2. Genestra Human Microflora (HMF)

This brand incorporates safe and effective strains from the latest evidenced based research in human trials. My mother finds great success with the brand as with other patients.

Probiotics are suggested for individuals with irritable bowel syndrome and/or ulcerative colitis; however, many patients with these conditions tell me that probiotics don’t work for them. Initially, for these clients, one may want to consider digestive enzymes first before venturing into the probiotic supplement. As part of a healthy lifestyle, one can always take probiotics as a supplement to promote good gut and immune health.

3. The Beauty Chef Glow Inner Beauty Powder & Collagen Inner Beauty Boost

For individuals who are considering probiotic supplement but never tried before, this is probably a good option to start with. It tastes wonderful and is easy to take as all you need is to mix the liquid and powder with water. The Collagen Inner Beauty Boost is a bit misleading in the name as it does not contain any collagen; however, it is a rich prebiotic and probiotic blend intended to help with skin and digestive health. It is best if you take both of these supplements together. One will be in powder form and one will be in liquid form. When mixed together, it tastes divine!!!

Food For Thought: To boost your immune & digestive system, do you need to increase your probiotic food and/or supplement intake? By improving your digestive system, glowing skin may be the end result!
Have No Time But Need A Healthy 6- Ingredient Meal Idea for Dinner?

May 23, 2018

Everyone knows a salad is good to have. The problem is: many individuals get bored of salad quite easily as they eat the same combination of salads over and over again.

Here is an easy 5 ingredient salad which will surely excite your tastes. Arugula offers you the extra spice to intrigue your tastebuds. Mix arugula in with your usual dark green leafy vegetable to change things up a bit! The other two vegetables featured in this salad include fennel and endive which, in my opinion, are two under utilized vegetables.

Have you used fennel before in a recipe? If you haven’t, here’s your opportunity to give this funny looking vegetable a try! Fennel does have a liquorice-like flavour; however, this vegetable is packed with fibre and will help with digestion. This vegetable can also be a source of potassium, phosphorous and magnesium. Phosphorous and magnesium can aid with calcium absorption to help with bone health.

Although endives are not dark green in colour, endives can be a source of fibre as there is 2 grams of fibre for every 1/2 cup as well a source of Vitamin A and potassium.

Arugula Fennel Endive Salad (2 servings)

Ingredients:

Salad Base:

1 box of pre-washed Baby Arugula

1/2 medium Fennel (chopped)

1.5 Endives (chopped)

Dressing:

1/4 c Extra Virgin Olive Oil

1/4 c Trebbiano Grape Vinegar

Note: I don’t add any salt & pepper to this recipe. I truly do enjoy the PC Black Label Trebbiano Grape Vinegar; however, white balsamic vinegar would be a nice substitute as well. I find that the flavour of the vinegar is quite satisfying and adds enough flavour to justify no additional spices being necessary.

Food For Thought? To make a complete meal, consider adding 1 cup of chickpeas to each serving of salad. Think about it! This meal is prepped and ready to be eaten within 30 minutes. What’s stopping you from making this?
Want Good Skin? You Have To Use Sunscreen

May 20, 2018

Don’t get me wrong- there used to be a period of time where I would do anything to get the golden tan. I would lay out in the Caribbean sun for a good chunk of the day and roast away! 🙂 The current 30 something year old me shudders at the 14-16 year old me as I’ve had my fair share of sunburns and weird tans.

Most individuals would not believe me that I had a phase where I would love to tan. Here’s proof. This was me on my high school grad trip in Cancun.

As much as I love warm weather and Mr. Sunshine, I do fear UVA and UVB rays. UVB rays can contribute to sunburns but UVA rays penetrate the skin more deeply and can cause premature aging as well as skin cancer.

When in the car, the glass windows can protect you against UVB rays; however, UVA rays can still penetrate through. If you do not use sunscreen regularly, here is why you should consider tinting your car windows.

There are so many sunscreen choices on the market. How do you choose?

If you pick a sunscreen with a sun protection factor (SPF) of 15; you are only protecting yourself against burn but not premature aging and/or skin cancer. As a result, you have to pick a sunscreen with at least SPF 30 which blocks out 97% of the UVB rays. SPF 50 sunscreen will block out 98% of the UVB ways whereas SPF 100 sunscreen will block out 90% of the UVB rays. No sunscreen will be able to block 100% of the UVB rays.

A gentle reminder to all- no sunscreen can be waterproof or “sweatproof”. If a sunscreen is water resistant, the claim (e.g. lasts at least 40 minutes or 80 minutes) must be very clearly written on the label.

Apply generously at least 20-30 minutes prior to sun exposure. As a base rule, sunscreen needs to be reapplied every 2 hours. If you are swimming and/or sweating, you need to reapply more frequently.

Do not be fooled by cloudy days. UV rays are always there. Be diligent about wearing your sunscreen; your skin will thank you.

During winter, don’t forget to apply sunscreen especially if you are a lover of winter sports. Snow can reflect up to 80% of the UV rays. UV rays also increase by 10% for every 1000 ft elevation.

What is the top reason why individuals don’t like to wear sunscreen? Everyone thinks sunscreen is sticky & greasy. Not all products are created the same. Below are some of my favourite products:

Anessa

I absolutely adore this sunscreen as an everyday option as it’s not greasy at all. It’s got enough protection for me on a daily basis to block out the UVA and UVB rays.

Some of you may be wondering- what does the PA +++ stand for? PA is a Japanese and Korean rating system where it shows you how much UVA and UVB protection you are getting. The rating system can go from PA+, PA++ to PA +++ being the highest standard.

Where Do You Buy This Product? I am lucky in the sense that I have many friends who travel frequently to Asia and can bring me back this product; however, you can also find this online through Amazon. Online shopping makes these kinds of purchases so much easier!

Shiseido Ultimate Sun Protection Lotion WetForce 50+

Like the Anessa sunscreen, I love how light weight this product feels on my skin. The added bonus is the WetForce technology where the level of protection becomes strong when becoming exposed to water for 15 minutes or sweat for 30 minutes. Overall, you must remember to reapply after 80 minutes as it is only water resistant for that amount of time.

It’s a bonus where this sunscreen smells really good. Usually, sunscreen has a very unique smell but this sunscreen doesn’t smell like sunscreen at all!

Elta MD

I know of individuals who are allergic to sunscreen. I find this option to be very good alternative which uses zinc oxide as a natural sunscreen. Due to the nature of zinc oxide, zinc oxide can sit on the surface on the skin and act as a barrier for UVA and UVB rays. Some individuals may not like the idea of using zinc oxide because it could turn your skin chalky but I didn’t find this to a problem with this product.

Where Do You Find This Product?

EttuSais Lip Essence SPF 18 PA++

I was introduced to this gem of a product by my friend. I’m a lazy girl when it comes to lipcare so this is the easiest way to give my lips some shine and give it the right amount of protection. As mentioned above, PA is a Japanese and Korean rating system. PA ++ is the 2nd best rating.

Remember: If you plan to be out and about in the sun, cover up! Buy a nice big brimmed hat. Seek shade when you can and try your best to avoid the time between 11 AM- 3 PM. Some individuals would even say anytime between 10 AM- 4 PM is when the sun rays are strongest.

Are you motivated to be more diligent about using sunscreen more often to help prevent premature aging and/or skin cancer?
What Bar Should I Pack In My Bag?

May 16, 2018
A very common question clients often ask me is: what would be a good “go to” bar for long commutes, travel days and/or days where your schedules do not allow you for a proper meal. Due to ease and convenience, clients often gravitate towards bars. Bars get a bad reputation because many options on the market are glorified chocolate bars; however, not all bars are created equal.

Here are some general questions I ask myself when I am choosing a bar to pack in my bag for days when I have no time to eat a proper meal:
1. How many grams of protein does the bar have?
I like to see a prepared item to have at least 6 grams of protein per serving. How else can you get 6 grams of protein? 23 almonds OR 1 hard boiled large egg OR 1/2 c of roasted pumpkin seeds.

2. Where is the sugar coming from? Is it a natural source (e.g. dried fruit) or is it added (e.g. honey, maple syrup, brown sugar, etc.)

Individuals may argue that honey or maple syrup is a natural way to sweeten a product; however, it is still an added source of sugar. When a dried fruit (e.g. apricot, date, prunes, blueberries, cherries, etc.) is used as an ingredient, the fruit will also be providing additional fibre, minerals (e.g. calcium, iron, potassium, phosphorous and magnesium) as well as Vitamin A & Vitamin K.

TIP: Every teaspoon of sugar is 4 grams of carbohydrate. If you ever are unsure of how many teaspoons of sugar you are eating, divide the grams of sugar by 4. A woman can have up to 6 added teaspoons of sugar per day (24 grams/day) and a man can have up to 9 added teaspoons of sugar per day (36 grams/day)

3. How many grams of fibre does the bar have?

A bar can be a source of fibre if the bar contains at least 2 grams of fibre per serving. Because the average woman needs 25 grams of fibre/day and the average man needs 38 grams of fibre/day, I encourage individuals to find products which have at least 4 grams of fibre or more per serving.

Here are my top 3 recommendations:
1. RXBAR
Reasons Why Rowena Likes:
1. Short ingredient List which is recognizable and readable
2. 12 grams of protein in each bar (equivalent to eating 2 large hard boiled eggs at once)
3. All flavours taste good and keeps you full. Rowena’s favourite flavour is: Mint Chocolate
Where to Find in Toronto, ON: Summerhill Market

Price: $3.99/ bar

2. Kind Bars

Reasons Why Rowena Likes:
1. Ingredient List is recognizable and readable. There are more ingredients used in the Kind Bars as opposed to RXBars; however, Kind Bars are easier to purchase as it is more widely available.
2. Look for flavours which have only 5 grams of sugar/bar. Flavours include: Almond Mint & Dark Chocolate as well as Almond Sea Salt & Dark Chocolate.
3. The above mentioned 2 flavours have higher than normal fibre content due to inulin (chicory root fibre also known as soluble fibre). Fibre will help keep you fuller longer.
Where to Find in Toronto, ON: Major Grocery Retailers throughout GTA

Price: $1.99/bar

3. Nature Valley Lunchbox Bars

Reasons Why Rowena Likes:
1. This is a smaller than average granola bar; this is the perfect size for an individual who is craving something sweet but is not exactly hungry. This bar only has 90 calories!
2. The first ingredients listed include oats & inulin (soluble fibre); the more fibre you get, the fuller you will feel.
3. The chocolate chip flavour has 4 grams of sugar/ bar; therefore, this is a great way to get your chocolate fix for the day.
BONUS: This is a school safe option for children to take to school.

Where To Find in Toronto, ON: Major Grocery Retailers throughout GTA

Price: $3.49 for a box of 5 bars

Do You have a Favourite “Go To Bar”? Let me know!
Celebrate Mother’s Day with Some Delicious Sweets

May 12, 2018
As mentioned in my post on Wednesday, excess sugar intake can affect your collagen levels in your skin. It is a good idea to keep added sugar intake to a minimum but here’s the truth:

Confession:

Those who know me know I do enjoy sweets. I do believe that sweets can have its place in a balanced, healthy lifestyle. The key is picking treats made from good quality and wholesome ingredients which you truly enjoy. Savour every bite. Sometimes some things are almost too pretty to eat. Notice how I used the word almost? 🙂

Here is a category where I feel it’s okay to pay a premium to limit the quantity you have at home because it may feel good to get a deal and bring a whole batch of freshly baked cookies home; however, if there’s just two of you at home, who do you think will eat all the calories?

Individuals are surprised as I make it a point to go down the cookie aisle during an educational grocery store tour. Healthier cookie options do exist.

Rowena’s Recommendations:
1. Dare Simple Pleasure Spice Snaps
2. Maria Cookies
3. Arrowroot Cookies
4. ShaSha Co Gingersnaps
5. ThinAddictive Cranberry or Pistachio Thins
Why? Each cookie has ~2 grams of sugar/cookie. When you have your cup of tea or coffee, please enjoy 1 or 2. With regards to ShaSha Co. Ginger snaps, you could have 4 of these cute heart shaped cookies to get ~ 2 grams of sugar.

A common comment I hear from patients is: I can have chocolate as long as it’s dark chocolate. It’s good for me.

Research does show that eating dark chocolate can have a positive benefit on your heart; however, the amount required to gain the benefit would also cause you to gain weight.

What are My Recommendations for Satisfying Your Chocolate Cravings?
1. Bark Thins
2. Brookside Chocolate
3. Ritter Sport Chocolate
4. Teuscher Chocolate
If I have a craving for something sweet, you can be sure I’m walking out with a bag of Brookside Chocolate OR Bark Thins OR Ritter Sport chocolate from the grocery store.

Because I frequent Yorkville often, I love getting a treat from Teuscher. This tiny little chocolate shop is located within William Ashley. Everything is so pretty in that store. They package chocolate in the cutest little boxes and the boxes change according to the holidays throughout the year.

Social events always have cake to be served. Although we ask for a small piece to be cut for us, we are still being handed a very large piece of cake in which we feel bad because we can’t finish. Awareness needs to be driven around what the standard portion for a piece of cake is.

Answer: The Size of a Large Hard Boiled Egg

Where Have I Been Able to Find Bite Sized Desserts?
1. Tempered Room (Queen West)
  1. The mini dessert selection is absolutely divine.
1. Fugo Desserts (Yonge/ Dundas)
  1. The mini donuts are made fresh in front of you. They are so delicious! Keep in mind, I’m not normally a donut person but I was won over by these little divine bites!
1. Sud Forno (Queen West)
  1. Order the bite size bignes- they are so cute!
2. Macarons– My favourite places to grab these little bites of heaven include:
  1. Nadege
  2. Bobette & Belle
  3. Laduree
Bite size options not satisfying enough?

Here are my top 5 dessert cafes in Toronto:
1. Roselle (near Distillery District)
2. Butter Ave (Queen West)
3. Duo (Markham)
4. Little Pebbles (Kensington Market)
5. Delysees (King West)
Why Do I Prefer These Cafes? I find the desserts from the first 4 mentioned places are sweet but not too sweet. I just can’t get over how pretty the treats from Delysees are. You know what they say! You feast with your eyes. 🙂

Question: Where Is Your Favourite Place to Purchase Sweets? I’m always curious about everyone’s favourite go to spot.

Here’s a few reasons why I like to enjoy going out for my treats:
1. There is only my husband and I at home. When we decide to expand our family, I may consider baking more as there’s more mouths to feed. Because both my husband and I grew up in households where fresh foods is the way to go, we’re not used to freezing anything (dough or meals).
2. I enjoy checking out new spots around town. I can’t be cooped up in the house for very long. When walking in to a bakery or cafe, it’s a feast for the eyes as the display counter is full of pretty creations. By picking one option, I am exercising portion control as I am satisfied and won’t be tempted to eat other sugary options when I get home.
3. Many of these bakeries and/or cafes are small business owners. I like to have the option to shop local and support the little guys. It’s nice to always have a different option other than the big box stores.
Food For Thought: Will You Remember that a standard slice of cake is only equal to a large boiled egg?
How Much Sugar Can I Have In One Day?

May 9, 2018
Everyone is under the impression that sugar is the devil. Sugar needs to be eliminated from the diet. What happens? Sugar is then eliminated from an individual’s diet for an extended period of time before he/she gives up. Sugar creeps back into the diet and it becomes a vicious cycle.

Does sugar intake affect skin health? Yes. Sugar intake is a factor. If you have too much sugar in your diet, sugar breaks down collagen. Collagen is the substance in your face that keeps your skin looking plump and youthful. Too much sugar can also weaken your immune system. If you have a weakened immune system, bacteria can get into your pores. As a result, your pores become clogged with bacteria and pimples are created.

It would be ideal if added sugar sources could be kept to a minimum; however, it is not always possible given the social events we all attend from time to time.

The common question is: Am I allowed to have sugar?

As a Registered Dietitian, the first line of recommendation is: keep your added sugar intake to a minimum.

A lot of individuals are under the impression that honey, maple syrup, coconut sugar and brown sugar are much better for you then regular sugar. Are any of these options really better than refined white sugar?

Honey:
- It is famous for its antimicrobial properties.
  - Not all honey is created the same. If you want to look for honey with strong antimicrobial properties, look for Manuka Honey with Unique Manuka Factor (UMF) levels between 15-20+.
    
    Have you ever visited the honey man at St. Lawrence Market? He can definitely give you a lesson on all types of honey. I’ve never seen someone so passionate and in love with honey. He lets you taste as much as honey as you want but each time he gives you a spoonful, he also eats a spoonful.
- Honey also contains antioxidants, vitamins and trace minerals.
Maple Syrup:
- contains some antioxidants
- contains some trace minerals (E.g. zinc and manganese)
Coconut Sugar:
- Lower Glycemic Index (GI) value as it contains inulin
Brown Sugar:
- Is brown sugar really better for you than white sugar? After all, it gets its brown colouring from molasses. The amount of molasses added to brown sugar is minimal; therefore, are you really getting a good amount of calcium, magnesium iron and potassium?
BOTTOM LINE: Sugar is sugar even if it comes from natural sources. Don’t go crazy with the amount. No matter the type of sugar you use, use in a controlled amount.

The American Heart Association recommends women can have up to 6 added teaspoons of sugar/day and a man can have up to 9 added teaspoons of sugar/day. On the other hand, the World Health Organization states that an adult within a healthy body weight range can have up to 6 added teaspoons of sugar/day.

What does 6 or 9 added teaspoons of sugar/day mean? Every teaspoon of sugar is 4 grams of carbohydrate. Therefore, a woman can have up to 24 grams of added sugar/day and a man can have up to 36 grams of added sugar/day.

It is ideal if you enjoy plain (unflavoured) yogurt with some fresh fruit and some nuts or seeds (e.g. almond slivers/ chia seeds) with an additional teaspoon of honey or maple syrup you add yourself; however, if a little container of flavoured yogurt is going to prevent you from snacking on other sweets (e.g. cookies and/or chocolate), I’m okay with you having this type of snack. Why? Research shows that it is the sugar from sugar sweetened beverages that link to weight gain. If a bit of added sugar helps you choke down your yogurt, so be it. If you do end up eating a pre-flavoured yogurt, the sugar content on the label goes toward your added sugar intake for the day.

Rowena’s General Recommendation:
- Cookies: Look for options that have ~2 grams of sugar per cookie
- Cereals/ Granola Bars: Look for options that have ~6 grams of sugar per serving.
- Don’t add any sugar into your coffee or tea
The Question You Need To Ask Yourself: When focusing on the sugar content in a food product, is this added sugar or natural sugar? Some products will have a high sugar content given that the base of the product is made from dried fruit (e.g. dates).

Keep in mind all fruits have natural fructose. Each standard of serving of fresh fruit (e.g. one apple or one small banana) has 15 grams of carbohydrate. Having dried fruit can help increase fibre, iron and potassium intake; however, overindulge in dried fruit and you can have too much natural sugar.

What are some types of sugar you should be wary of?

High Fructose Corn Syrup (HFCS):
- This product is made from breaking down corn into glucose. Half the glucose is then chemically changed into fructose.
- In Canada, the label may say “Glucose-Fructose”
- It’s cheaper than sugar and added to many ready made food items (e.g. soft drinks, baked good, cereals, canned fruit)
Sugar Alcohols:
- Examples include: sorbitol, mannitol, xylitol, erthyritol
- Naturally found in some fruits and vegetables; can also be made through a process using sucrose, glucose or starch
- Not completely absorbed by the body; therefore, overconsumption can cause feelings of bloating and/or gas
- Note: An intake of more than 50 grams/day of sorbitol and 20 grams/day of mannitol can cause diarrhea.
Food For Thought: When reading the label for food items, pick items where you recognize the ingredients on the ingredient list. Now that you know every teaspoon of sugar is 4 grams of carbohydrate, how many teaspoons are you comfortable in having for one serving? With the products you are choosing, how many have sugar coming from natural sources (i.e. dried fruit) vs. how many have added sugar sources (E.g. honey, maple syrup, brown sugar, white sugar, cane sugar, high fructose corn syrup)?

Remember: A woman can have up to 6 added teaspoons of sugar/day (24 grams/day) and a man can have up to 9 added teaspoons of sugar/day (36 grams/day). Even that teaspoon of sugar that goes into your coffee or tea every morning counts towards your daily intake of added sugar.

Still not sure how to put this recommendation into action? Stay tuned for my post on Saturday to see what products I recommend and where I go and pick out sweets! 🙂
Seafood- Your perfect source for omega-3 fats & Coenzyme Q10

May 6, 2018
I enjoy all food but if I was to say what my preference is, it would have to be seafood. If I become pregnant, I would not be a happy camper as I would have to give up many of the following foods; these are staples when I choose to dine out. As I sit here and reflect, I realize that when I eat out, I eat a fair amount of raw protein rich foods.

My role as a Registered Dietitian is to help motivate individuals to get back into the kitchen. I provide simple easy recipes which are nutrient dense; however, there are times when our whole appointment is spent talking about what to eat when dining out. Dining out is unavoidable as socializing is such a big part of our life. How do we make better options when dining out?

When we dine out, it’s very common to overindulge in carbohydrates. Often times, protein is an area where not much is provided nor is vegetables given in abundance.

It’s time to put the spotlight on seafood. Not only is seafood a great option for protein & iron but it can be a good source of coenzyme Q10. Coenzyme Q10 is an antioxidant produced naturally in our body. We have the most amount of coenzyme Q10 in our bodies when we are 21; afterwards, our body naturally depletes itself of this important antioxidant as we age. It is important to remember seafood as part of our diet as this nutrient can act as a promoter of good skin health.

DID YOU KNOW? Common cholesterol medications (e.g. Lipitor, Crestor, Zocor, Pravachol, etc.) can deplete Coenzyme Q10 levels.

Omega-3 is such a buzzword these days. This type of fat is good for your heart, good for your brain and is good for your skin as well. Most individuals know salmon is a good source of omega-3; however, eat a variety of fatty fish to avoid getting a high level of mercury in your body. Other great sources of omega-3 fats include: tuna, mackerel, sardines, herring, trout, Arctic Char and salmon. The general rule of thumb is to have fatty fish at least twice per week.

FOOD FOR THOUGHT: Overall, I find the North American diet very low in omega-3 intake but higher in omega-6 and omega-9 intake. Omega-3 is the only healthy fat which has anti-inflammatory properties. Although Omega-6 and Omega-9 fats are healthy, you should really focus on increasing omega-3 fats. My personal recommendation/challenge for all my clients is to have a minimum of fatty fish intake at least three times/week. If you find that you are eating a lot of nuts/seeds/avocado/olive oil, you may need to increase your omega-3 intake even more to balance out the omega 3/6/9 ratio.

Here are some dining out options I often discuss with clients:

If an individual is open to eating raw options, I often suggest:
1. Chirashi
What is this? It’s sashimi on a bed of rice. I often only have 1/2 the portion of rice given to me.

How good does this lunch combination look? J-Town By the Sea at Highway 404/Steeles is such a gem! The presentation of food is so wonderful and the taste is always spot on!

If I’m in need of an amazing on-the-go option and I happen to be in the neighbourhood of Leslie/Sheppard, Taro’s Sushi is worth checking out. Taro’s Sushi is located in a very unassuming plaza but it’s one of the places in Toronto where you can get the freshest and best testing sashimi EVER!

If you’d like more of a sit down option, Sushi Moto at Yonge/ Sheppard has good vibe and offers a very delicious chirashi for you to enjoy.
1. Sashimi
When at a Japanese Restaurant, why not order a sashimi platter or boat for 2? Order a side of seaweed salad and some edamame beans. It’s delicious and filling!

In our current neighbourhood, my husband and I like to go to Shinobu and The Sushi Bar. We find the wait staff nicer at The Sushi Bar so we do have a slight preference for this location.
1. Hae Dap Bap
Hae Dap Bap is a korean dish where it’s sashimi, rice and vegetables. What better combination could you ask for?

In our old neighbourhood, I would love ordering Hae Dap Bap from Ichiban Sushi on Spring Garden Ave. Because my husband used to live on top of the Metro near Yonge/Finch, I have gotten to know Sushi Bong very well. Most individuals go to Sushi Bong because it’s fresh and very budget friendly. I usually do order Hae Dap Bap from there as well. You can’t go wrong with a place that goes through such high volume!

Oysters

How can anyone not like oysters? The taste of all the different kinds of oysters is SO good!!! I recently was working a tradeshow and the booth next to me just so happened to be an oyster sucking booth. Let me tell you- I was in complete heaven. I could eats oyster all day every day for the rest of my life.

Maker:0x4c,Date:2017-10-18,Ver:4,Lens:Kan03,Act:Lar01,E-ve

Without fail, I will always have oysters as an appetizer if it is an option on the menu. There are too many restaurants to name here for good oysters as an appetizer. We are so spoiled in Toronto! 🙂

Seafood Tower

Do you see the look of excitement in my eyes? This is my ideal meal. What is not to love on that platter from oysters, crab, scallops, shrimp and mussels? This seafood tower is from La Banane but if it’s on the menu anywhere else, you can be sure that is what I plan to order. 🙂

What IS missing on the tower is lobster. There is nothing better than the taste of a freshly steamed lobster. I don’t need to dip any part into butter. I just enjoy the sweet natural taste of this lovely creature.

For those who don’t like to eat raw options, here are some other options:
1. Baked/ steamed fish with an order of double vegetables
Pictured here is salmon and a double order of vegetables from Mashu Mashu. Another go to place for me is Tabule. I have a similar meal as it is a grilled salmon but I request double portion vegetables and forgo the carbohydrate option.

2. Seafood Pasta

If you must eat pasta, order the seafood option so you get coenzyme Q10 in addition to protein and iron. Pictured here is the small seafood pasta from Scaddabush. Yum to mussels, calamari and shrimp! 🙂

3. Grilled Octopus

How beautiful does this dish look? This dish is the grilled octopus from Kitchen 76 at Two Sisters Vineyard in Niagara On the Lake.

BOTTOM LINE: Do you need to increase your coenzyme Q10 and omega-3 fat intake to help your skin health?
When Life Gets Crazy, Here is My Safe Go To Dining Out Option

May 2, 2018
Whenever I mention Aroma Espresso Bar, most clients give me a look of confusion and say, ” The coffee bar”?

To my delight, I always get to educate individuals with the many healthy, delicious options that are available at Aroma. Having grown up in Thornhill, I have had the pleasure to experience Aroma from its pioneer days in Toronto as Thornhill was where Aroma first landed in GTA. I am so happy to see how quickly Aroma has grown in popularity as there are so many locations around the GTA now.

Why I Like Aroma?
1. Fresh Ingredients
2. Good sized salads with lots of protein; you are able to personalize the salads (i.e. you can omit certain ingredients or choose to do 1/2 one kind of protein and 1/2 of another kind of protein)
3. Sandwiches are personal size; portion control is present
What Have I Had On The Menu?

Breakfast:
1. Breakfast Sandwich: A thin layer of cream cheese is included with tomato, pickle, parsley and an omelette on multigrain toast. I omit the pickle. If you order the sandwich on multigrain toast, you get 8 grams of fibre and 17 grams of protein; in total, you have eating 250 kcals.
2. Aroma A.C.E: I follow more of a plant based diet; however, when I do feel like I need some meat, I enjoy this sandwich very much. Wioth the egg being cooked over medium, it oozes with ease over the avocado spread, arugula and chicken breast. It is absolutely delicious! Multigrain toast is always my go to choice when I am here. If ordered on multgrain toast, you will get 10 grams of fibre and 28 grams of protein for a total of 350 kcals.
3. Aroma All Day Power Breakfast (my husband’s choice): The name says it all! It’s truly a breakfast to get you started on the right foot. A generous portion of mixed greens with chopped tomato, cucumber, shredded carrot, olives and feta is provided. It also includes two eggs (prepared any style) and a good serving of avocado and cream cheese to serve as spread for your choice of bread. This meal will give you 19 grams of fibre and 36 grams of protein for a total of 720 kcals but keep in mind, this is very hard for one person to finish. If you like brunch, consider sharing with a friend. 🙂
Lunch or Dinner:
1. Aroma Special: Out of 10 visits, 9 times I will choose this combo as this is very satisfying as a meal. The combination of mixed greens, hard boiled egg, tomato, cucumber, red onion, olives is irresistible. I always choose to do 1/2 tuna and 1/2 feta. The balsamic vinegarette is provided always on the side. I never am able to use it all. I use 1/4 of the container at most. Some individuals choose to just do tuna as a topping and others will only have feta. Tuna would give you the added benefit of omega-3 fats. When I combine 1/2 feta and 1/2 tuna, this salad will give you 3 grams of fibre and 17 grams of protein for a total of 285 kcals. **A side of bread is not provided; however, should you want bread, bread can always be provided for an additional cost **.
2. Baby Kale and Portobello Mushroom: I usually have a surplus of vegetables in the fridge at all times and run out of protein options first; however, the odd time, I will have protein but no vegetables. This is the perfect answer to a nice supplement. I love baby kale especially when paired with grilled portobello mushrooms, roasted red pepper and creamy goat cheese. YUM! Balsamic vinegar is always served on the side but like I mentioned above, I use 1/4 of the container at most. When ordering this salad, you will get 3 grams of fibre and 12 grams of protein for a total of 200 kcals.
3. Italian Cheese Personal Sandwich with FETA on Multigrain Bread: I do try to incorporate more of a plant based diet during the week which allows me more flexibility in choice during the weekend. With that being said, having this sandwich with feta will give you the least amount of calories. You will ingest 290 kcals with 15 grams of protein.
I’m a creature of habit and generally stick to these options; however, my mother has ordered the sweet potato lentil salad and has really enjoyed this option. My friend chooses the chopped salad to be her go to as well. You can’t go wrong when you are at Aroma. 🙂
Get Your Matcha Fix

April 29, 2018
In North America, the perception is: Green tea is good for you. Green tea will help you lose weight. Green tea has more antioxidants than regular tea; drink it for better skin.

In Japan, there are many different types of green tea. Green tea is an integral part of the culture as tea ceremonies are regularly held. I enjoyed some of the different types of green tea (ryokucha) including:
1. Sencha
2. Genmaicha (green tea with roasted brown rice)
3. Hojicha (roasted green tea)
4. Matcha (the only type of tea that can be used for tea ceremonies)
Can you guess which one is my favourite? 😉

I went to Japan between November and December of 2015. When I came back, I felt like Toronto became obsessed with more aspects of Japanese food other than ramen overnight. It’s a good thing because I really enjoy a nice cup of matcha.

Matcha is unique to Japan and only the highest quality leaves are used for matcha.

What are the benefits of Matcha?
- rich in antioxidants
- when paired with lifestyle changes, can help to boost metabolism
- rich in chlorophyll
The claims sound very similar to that of regular green tea. Why matcha? Matcha’s heath benefits are unparalleled to any other green tea as matcha tea drinkers ingest the whole leaf and not just the brewed water. As a result, one glass of matcha has as many antioxidants as ~10 glasses of green tea.

A research study at Tufts University using the oxygen radical absorbance capacity (ORAC) method shows that matcha houses 20x more antioxidants than pomegranates or blueberries.

For skin health, we all know that we need more antioxidants in our diet be it from vegetables and/or fruit. The next time you think about having green tea, go for a cup of matcha! Your skin will love you.

How does matcha taste?

Many factors affect the taste of matcha including:
1. Grade of matcha
2. Region from which the matcha comes from
3. Production Quality
When drinking a good cup of matcha, you want the colour to be green. The more green the matcha powder is, the better it is for you. Matcha grows in the shade forcing the leaves of the tea tree to produce more chlorophyll.

Matcha initially will have a strong flavour (some would describe a bit bitter) but the sip should end on a sweet note.

Where can you find a good cup of matcha?
1. Tsujiri (Yonge/Sheppard OR Yonge/Dundas)
2. Mary Be Kitchen (Yonge/St. Clair)
3. The Library Specialty Coffee (Near St. Patrick Station)
4. Neo Coffee Bar (Near George Brown College St. James Campus)
Keep in mind- the Japanese enjoy matcha powder only mixed with water. Over here in North America, we have made matcha a very trendy thing by adding it into our lattes and/or desserts. Why do we do this over here in North America? Most people aren’t used to the flavour of matcha. If you truly want the benefits of matcha, please drink it in pure form. I’m not saying you can’t have a matcha latte here and there; however, you won’t be having it the way matcha was intended to be enjoyed.

Food For Thought: Matcha is still a form of green tea; therefore, it will have caffeine. Don’t overindulge. To make sure your body is properly hydrated, you still need to drink water (H20) to keep your skin happy.

Now knowing a cup of matcha is approximately equal to the antioxidant level of 10 cups of regular green tea, does this motivate you to buy some good quality matcha powder and add it into your oatmeal, smoothie and/or other culinary creations?