Choose a Healthy You

Blood clots are an important function of your body that help control bleeding.  It is due to our clotting blood that we do not bleed out when we get a cut or have surgery.  Blood clots are made of platelets and fibrin.  Platelets are small colourless fragments of cells. Your bone marrow makes platelets.  Fibrin is a blood protein. Fibrin and platelets work together to seal off injured areas of your blood vessels.   Damaged blood vessels first line of defence are fibrin and platelets.

Unfortunately, blood clots can develop due to other reasons and can cause serious medical issues such as vein thrombosis, pulmonary embolism, and heart attacks.  Blood clots can develop due to being immobile for a long period or some medical conditions such as bleeding or blood clotting disorders.  Other factors such as being over 65 years of age, pregnant, obese, having cancer, taking birth control pills or hormones treatments, smoking, or lack of mobility can all contribute to blood clots forming.

Blood clots can be formed anywhere in your body.  Blood clots in your veins happen most frequently in your arms and legs.  This is deep vein thrombosis (DVT).  Blood clots that form in the arteries can appear in the lungs and is a pulmonary embolism.  Blood clots that block the flow of blood to your brain can cause a stroke, whereas blood clots in the heart may cause a heart attack.

The symptoms of a blood clot in your veins include swelling, pain, and a change in colour of your skin indicating possibly DVT.  Chest pain or shortness of breath can be symptoms of blood clots in your heart or lungs.

There are things you can do to help lower the risk of blood clots.  Getting an annual physical exam and participating in regular cancer screening is key.  As well as, being at a healthy weight, not smoking, staying hydrated, and staying active.  If you are using birth control, try using a non-estrogen alternative to birth control instead.

https://my.clevelandclinic.org/health/body/17675-blood-clots

Christmas time brings with it many different culinary delights and one of those is gingerbread and gingerbread men.   Not only does gingerbread taste terrific, ginger is very healthy for you.   Ginger is a digestive aid. Specifically ginger can…

• Help with nausea relief by encouraging your stomach to empty providing some relief due to chemotherapy, and pregnancy.
• Reduce bloating and gas by cutting down on fermentation and constipation.
• Limit wear and tear on cells thanks to the antioxidants in ginger.
• Possibly limit inflammation as many of its compounds anti-inflammatory agents.

Both fresh ginger root and ginger powder contain all the healthy compounds of ginger but fresh ginger is tastier.  Ginger supplements, however, are less effective.  Many supplements contain other ingredients and it may not be of good quality.  It is always best to use the actual food instead of supplements.

Ginger can be used in many ways including baking (gingerbread), in stir-fries, soups, candies (chocolate covered candied ginger), and pickled (often used for sushi).

Ginger is safe for most people to eat as an additive to foods as mentioned above.  Higher consumption (such as taking too many supplements) can increase the risk of bleeding.  People on anti-coagulant therapy (blood thinners) should be cautious and talk to their doctor.

Ginger tea is a great way to add more ginger into your day.  It is easy to make and will warm you up on a cold winter day.

How to Make Ginger Tea

• Trim off the tough knots and dry ends of fresh ginger.
• Carefully peel it.
• Cut it into thin, crosswise slices.
• Put a few of the slices in a cup or mug.
• Pour in boiling water and cover.

To get all the goodness of the ginger, let the slices steep for at least 10 minutes.

Here is a truly Canadian gingerbread recipe.

Check this out: https://maplefromcanada.ca/recipes/maple-syrup-gingerbread-cookies/?gad_source=1

https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits

Have you ever found yourself standing in the produce aisle wondering whether to get the iceberg lettuce or the romaine?  Both are crunchy choices that work perfectly for salads, burgers, and lettuce wraps.  Is there a difference between the two other than the shape, or should you just go for the cheapest option?

Iceberg lettuce tends to have a longer shelf life than romaine but the real difference is in the nutritional values. Romaine is superior to iceberg when it comes to all aspects of nutrition.

Romaine lettuce provides only 8 calories per cup versus 12.5 with iceberg.

Iceberg contains a small amount fibre, protein, and various vitamins and minerals including vitamin Bs, C, A, E, and K as well as minerals such as calcium, copper, iron, magnesium, phosphorus, potassium, and zinc.

Romaine on the other hand is a good source of various vitamins and minerals. This includes potassium, calcium, magnesium, and phosphorous, as well as vitamin C, B (folic acid), A, and beta-carotene.  As a result Romaine out shines iceberg when considering nutritional values.

Both lettuces are great in salads.  Romaine tends to be better for lettuce wraps whereas iceberg tends to be the better choice for lettuce cups. Romaine hearts are fantastic grilled.  You can use both in stir-fries.  Check out the following recipes:

Grilled Romaine: https://heartbeetkitchen.com/grill-lettuce-video-italian-grilled-romaine-salad/

Stir-Fried Iceberg Lettuce:  https://www.foodandwine.com/recipes/stir-fried-iceberg-lettuce

Steak Lettuce Wraps:  https://keytomylime.com/steak-lettuce-wraps/

Sweet Soy Tofu Lettuce Cups:   https://www.hotforfoodblog.com/recipes/2023/07/26/sweet-soy-tofu-lettuce-cups/#wprm-recipe-container-20083

https://www.masterclass.com/articles/whats-the-difference-between-romaine-lettuce-and-iceberg-lettuce#

Showering has been a part of our daily routine since we were little so chances are we have the routine down pat.  However, you may be doing some common things that are not so go for you. Let us look at some showering mistakes that we should fix right away.

Do not shower everyday:

Showering may be part of your daily routine and many people feel they cannot wake up without taking a shower. However washing too often removes healthy oil and bacteria from your skin resulting in dry itchy skin.  Too much showering can also enable bad bacteria to enter your body through dry, cracked skin.

Minimize the use of antibacterial soap:

Strong antibacterial soap can kill too much good bacteria and allow bad bacteria that is resistant to antibiotics to move in.  Stick with mild soaps with added oils or added moisturizers.  Go for fragrance-free soaps as scented soaps can irritate sensitive skin.

Wash your towel often:

Damp towels are breeding ground for bacteria, yeasts, mold, and viruses.  A dirty towel can cause toenail fungus, jock itch, athlete’s foot, and warts.  Wash your towels at least once a week and make sure it dries thoroughly between uses.

Clean your loofah:

Loofahs are great for scrubbing but they are also the perfect place for germs to hide and multiply. Natural loofahs should be replaced every three to four weeks and plastic once every two months.  Best not to store them in a moist warm shower.  Shake it out and hang it somewhere cool and dry.

Ease up on the heat:

A long hot shower feels so good especially in the winter but it can dry your skin leaving it itchy. Keep the water warm and stick to a 5-10 minute shower.

Do not wash your hair every day:

Unless your scalp is very oily, you do not need to wash your hair every day. Daily hair washing will dry out your hair.  As you get older, your scalp produces less oil so you should wash your hair less often.

Keep the shower safe:

Install a grab bar in the shower to help prevent falls.  Use non-slip shower/bath mats as well.

Do not forget the showerhead:

Your showerhead is a breeding ground for bacteria.  When the water runs, the bacteria enters the air where you breathe it in.  Remove the showerhead and clean it with boiling water.

Use a moisturizer:

The best time to use a moisturizing cream or lotion is right after a shower to trap the water into your skin.  Use it right after you towel off.

Soap is not needed everywhere:

Limit using soap to your armpits, groin, feet, hands, and face.  Use only warm water for the rest of your body unless you are particularly dirty.

Turn the fan on:

The bathroom can get very humid which can damage the woodwork and dry wall as well as breed mold and bacteria.  Use a bathroom fan or vent every time you use the shower and leave it on until the humidity is all gone.

Wash your shower curtain:

Bacteria can live on shower curtains and the soap scum that can build up is pretty gross.  Best to clean or change your shower curtain regularly.

https://www.webmd.com/a-to-z-guides/ss/slideshow-shower-bath-mistakes?ecd=wnl_spr_112323&ctr=wnl-spr-112323_lead_title&mb=3VBgGEzGk6LlXcijbBMfcw7W9SlMHoOnclThwUjrBDA%3d

Butternut squash is one of the wonderful foods of winter.  Not only does it make a fantastic soup it is also very healthy for you.  Check this out.

Butternut squash:

• Has loads of vitamin A (83% of our daily requirement) in the form of beta-carotene, which supports eye health. Vitamin A is a key requirement of the protein in your retina.  Used by the conjunctive membranes and cornea for proper function.  Beta-carotene is also an antioxidant that can help prevent age-related macular degeneration (AMD).
• Contains vitamin C (29% of our daily requirement) and E (13% of our daily requirement) that can help prevent and treat early AMD and may lower the risk of cataracts.
• Loaded with fibre, vitamins, minerals and antioxidants enabling it to help fight against chronic diseases such as cardiovascular disease, cancers, neurological and respiratory diseases.
• Essential for skin health thanks to its vitamin C content.  Vitamin C works together with vitamin E to help protect your skin against harmful UV rays.
• Contains 10% of your daily needs of fibre, which can help improve your gut health.  Fibre also keeps your bowels regular.  A healthy gut is important to a better immune system and mental health.
• Butternut squash is low in fat and sodium.   It is mainly a source of carbohydrates with a high fibre content. One cup contains 16.4 grams of carbs, 1.4g of protein, 2.8g of fibre, 0.14g of fat and 63 calories.  Other than being high in vitamins A, C, and E, it also contains 10-12% of the daily requirement of magnesium, potassium, copper, niacin, manganese, and thiamin.

If you want to add, more butternut squash into your meal plan check out these recipes:

Coconut Curry Butternut Squash Soup: 

https://www.skinnytaste.com/coconut-curry-butternut-squash-soup/

Maple Roasted Butternut Squash Soup: 

https://maplefromcanada.ca/recipes/maple-roasted-butternut-squash-soup/?gad_source=1

Butternut Squash and Sage Risotto:  

https://www.bbcgoodfood.com/recipes/butternut-squash-sage-risotto

Cinnamon Roasted Butternut Squash:

https://www.wellplated.com/cinnamon-roasted-butternut-squash/

https://www.health.com/butternut-squash-benefits-8353017

Finding fresh produce can be hard in the winter.  Once you find the good stuff, you want it to stay fresh for as long as possible and that can be a challenge.  Here are some tips to keeping your produce fresh.

1)         Start by getting the freshest and best quality fruits and vegetables possible.  Leafy greens should be a rich colour with no limp or yellowing leaves.  Cabbages squash, and onions should feel heavy for their size without any blemishes or soft spots.

2)         Fruits that naturally release ethylene gas such as apples and bananas will cause other foods to ripen quicker.  These ethylene-sensitive foods include cabbage, leafy greens, and broccoli.  Best to keep these two types of food separate no matter where you store them.

3)         You should leave certain foods such as bananas, potatoes, and onions at room temperature and require air circulation.  Best to store them out of bags even if they came packaged in bags.  Take them out and let them breathe.

4)         Refrigerated produce will stay fresher longer when sealed in containers.  Sealed containers, zip lock bags or containers with tight fitting lids, keep the produce from drying out and can help protect them from ethylene gas.

Specifically:

Potatoes and sweet potatoes:

Do not refrigerate. Store in a cool, dark place with relatively high humidity (85-90%).  Allow for air circulation and keep away from onions, bananas, and other ethylene-producing foods.  Refrigerating potatoes will convert the starch into sugar and they will brown too quickly.  If your potatoes are green, throw them away as they are toxic.

Other roots and tubers:

Remove the leafy green tops and refrigerate in a plastic bag for a longer life or for a shorter-term store them loose in the crisper drawer.

Onions and garlic:

Do not refrigerate and store in a cool, dark place with low humidity (65-75%).  Allow for air circulation and keep separate from potatoes and sweet potatoes.  Moisture makes them spoil faster so avoid putting them in plastic bags.  Wrap in plastic (or sealed container) and refrigerate leftover or cut onions.

Cabbage:

Store cut cabbage and refrigerate in sealed containers.  If it is a full head and uncut, it can be stored in the fridge without the use of bags/container.

Broccoli and cauliflower:

Whole crowns can stay crisp for up to two weeks when sealed in bags or containers.  If cut, store in sealed containers or bags.

Winter Squashes:

Store at room temperature in a cool dry place.  Keep them away from bananas and other ethylene producing foods.

Leafy Greens:

Refrigerate unwashed and seal in zip-lock bags.  Washing greens before storing them can result in early rot due to the excess water. Remove brown or slimy leaves before storing.   Save the greens and wash only before using.

Apples and pears:

Refrigerate in a plastic bag and use the crisper drawer.   At room temperature, apples and pears quickly spoil.   Under ripe pears should stay at room temperature until they ripen a bit.  Once they reach that stage, store them in the refrigerator.

Mangoes:

Store at room temperate until ripe then put them loose in the refrigerator and separate from apples or pears.

Citrus fruit:

If you are going to use them quickly, store them at room temperate.  If you want them to last longer, refrigerate them loose.  Oranges and grapefruit are not ethylene-sensitive so you can store them with the apples.  Lemons and limes need to be away from any ethylene producing foods.

If you are unsure, whether your produce is still edible or not, use your best judgement.  If something looks, smells, and tastes fine, then you might want to give it a go.  If you feel uneasy about it, trust your gut and throw it away.  You should refrigerate any cut pieces in a sealed container.

Check out the visual guide in the link.  You can print it out and put it in your kitchen for reference.

https://www.nytimes.com/wirecutter/blog/keep-your-produce-fresh/