Our mission is to promote, provoke, educate, inspire and empower our team members into all things wellness through health, fitness, nutrition, spirituality and mind.
August 25, 2023
Storing foods properly is important to keep them tasting good and you healthy. Unfortunately many people each year get sick from contaminated foods that have been stored improperly or for too long. There are certain foods that have a higher risk of contamination such as deli meats, seafood, and eggs. Thankfully, most of us know how to store these more common foods. However, other foods can be a bit trickier and can cause some unwelcome illnesses. Some of these foods are called PHF (potentially hazardous foods) and not only support harmful microorganisms, they can also create an environment where they multiple.
Here is how you should store the following foods.
Homemade Garlic in Oil:
Garlic is susceptible to spores of clostridium botulinum bacteria, which is in soil. These spores are harmless in oxygen but when bottled with oil, the spores thrive. This can result in botulism, an illness that affects the nervous system and can cause difficulty breathing, muscle paralysis, and in severe cases death. To reduce the risk, homemade garlic oil, should be stored in the fridge and used within two to three days, or tossed out after two hours at room temperature.
Home-Canned Vegetables:
Similar to garlic in oil, foods that are canned or fermented have a higher risk of contamination. In the US, home canned vegetables are the number one cause of botulism outbreaks. The most common canned food sources of botulism include low acid foods such as asparagus, green beans, beets, corn, potatoes, some tomatoes, and figs. If you can your own foods here is a guideline to follow to lower your risk of contamination: : https://nchfp.uga.edu/publications/publications_usda.html#gsc.tab=0 As far as storing canned goods, make sure you date and label the jars, store them in a cool dark place in temperature between 10C and 21C, and always refrigerate after opening.
Rice:
Rice is one of the most common sources of food poisoning in the world. Dry rice contains bacillus aureus spores and with a little bit of moisture these spores will reproduce. To start, always store uncooked rice in a cool, dry place. It is best to transfer the rice into an airtight container once opened and keep it in the pantry or freezer. Once cooked, the rice provides a moist environment for potentially poisonous pathogens. Rice mixed with other high-risk foods such as seafood, eggs, or pork have a greater risk of contamination. To store cooked ricer properly, remove it from the heat and cool it down quickly. Once cooled seal your rice in an airtight container and refrigerate for three to four days ideally at 4.4C or lower. When reheating, reheat to a temperature of 74C to kill off any bacteria.
Fruit:
Fresh fruits are considered PHFs. Berries and melons have a high risk of contamination as bacteria such as listeria and salmonella is common in warm, humid climates where these fruits are grown. To help prevent food poisoning, wash the fruit thoroughly and refrigerate below 5C to help slow bacterial growth.
https://www.livestrong.com/article/13764869-surprising-foods-that-make-you-sick/
August 23, 2023
Storing foods properly is important to keep them tasting good and you healthy. Unfortunately many people each year get sick from contaminated foods that have been stored improperly or for too long. There are certain foods that have a higher risk of contamination such as deli meats, seafood, and eggs. Thankfully, most of us know how to store these more common foods. However, other foods can be a bit trickier and can cause some unwelcome illnesses. Some of these foods are called PHF (potentially hazardous foods) and not only support harmful microorganisms, they can also create an environment where they multiple.
Here is how you should store the following foods.
Homemade Garlic in Oil:
Garlic is susceptible to spores of clostridium botulinum bacteria, which is in soil. These spores are harmless in oxygen but when bottled with oil, the spores thrive. This can result in botulism, an illness that affects the nervous system and can cause difficulty breathing, muscle paralysis, and in severe cases death. To reduce the risk, homemade garlic oil, should be stored in the fridge and used within two to three days, or tossed out after two hours at room temperature.
Home-Canned Vegetables:
Similar to garlic in oil, foods that are canned or fermented have a higher risk of contamination. In the US, home canned vegetables are the number one cause of botulism outbreaks. The most common canned food sources of botulism include low acid foods such as asparagus, green beans, beets, corn, potatoes, some tomatoes, and figs. If you can your own foods here is a guideline to follow to lower your risk of contamination: : https://nchfp.uga.edu/publications/publications_usda.html#gsc.tab=0 As far as storing canned goods, make sure you date and label the jars, store them in a cool dark place in temperature between 10C and 21C, and always refrigerate after opening.
Rice:
Rice is one of the most common sources of food poisoning in the world. Dry rice contains bacillus aureus spores and with a little bit of moisture these spores will reproduce. To start, always store uncooked rice in a cool, dry place. It is best to transfer the rice into an airtight container once opened and keep it in the pantry or freezer. Once cooked, the rice provides a moist environment for potentially poisonous pathogens. Rice mixed with other high-risk foods such as seafood, eggs, or pork have a greater risk of contamination. To store cooked ricer properly, remove it from the heat and cool it down quickly. Once cooled seal your rice in an airtight container and refrigerate for three to four days ideally at 4.4C or lower. When reheating, reheat to a temperature of 74C to kill off any bacteria.
Fruit:
Fresh fruits are considered PHFs. Berries and melons have a high risk of contamination as bacteria such as listeria and salmonella is common in warm, humid climates where these fruits are grown. To help prevent food poisoning, wash the fruit thoroughly and refrigerate below 5C to help slow bacterial growth.
https://www.livestrong.com/article/13764869-surprising-foods-that-make-you-sick/
August 18, 2023
More and more people are trying and loving weighted blankets and for good reason. It is like being in a big hug. In fact, a weighted blanket can be very comforting and beneficial to your health.
Weighted blankets can help lower stress. When we are stressed, our heart beats very fast and our breathing tends to increase and become shallow. In these situations, we need to find ways to help calm things down. Deep breathing exercises and meditation can help, but so can a weighted blanket. The gentle pressure on your body can help calm you and lower your heart rate – this is known as pressure therapy.
Weighted blankets can help alleviate symptoms of anxiety, sleep disorders, ADHD, and autism. The weighted blankets help put your body in to rest mode which helps calm a quicken heart rate or fast breathing. The weight of the blanket can also help refocus your senses away from other stimuli, such as sounds, back to the comfort of the weight that has enveloped you.
Weighted blankets come in all shapes, sizes and materials. Some are just a few pounds, which is good for children, while others can be 20 pounds or more. Many blankets are weighted with plastic pellets but there are other more sustainable weighted blankets that are safer for the environment. https://www.thegoodtrade.com/features/sustainable-weighted-blankets/
If you struggle with stress or anxiety trying a weighted blanket might help you and enable you sleep better.
https://www.pennmedicine.org/updates/blogs/health-and-wellness/2022/march/weighted-blankets
August 16, 2023
One of the most wonderful things about August is that it’s peach season! Ontario peaches are available almost everywhere and it is the best time to satisfy all your peach cravings.
Not only are peaches soft and juicy, and taste wonderful, they are versatile (they can be eaten cooked or fresh) and healthy. Peaches have health benefits as they aid in digestion, heart health, maintaining a strong immune system, and in improving allergy symptoms. More specifically, one large peach has about 68 calories, 2 grams of fibre, and 1.3 grams of protein. Peaches also have a moderate amount of Vitamin C, Vitamin A, and Potassium. Here is a look at how peaches can help with your health.
Heart:
All fruits are important for a healthy heart but some preliminary studies have shown that peach extract can help lower cholesterol and high blood pressure. The potassium peaches will also help control blood pressure.
Digestion:
Peaches contain both soluble and insoluble fibre. Soluble fibre helps to stabilize blood sugar and keep cholesterol at healthy levels. Insoluble fibre helps with digestion and prevents constipation. Some research has shown that tea made with peach flowers may help improve digestion.
Inflammation:
Certain micronutrients and prebiotics found in peaches can help decrease inflammation. Inflammation causes many chronic diseases including heart disease, diabetes, cancer, and Alzheimer’s disease.
Immune System:
Both the fuzzy skin and the flesh contain antioxidants that can help your body fight cell damage and protect you against aging and illnesses. Scientists have found that postmenopausal women who ate at least two serving of peaches each week had lower rates of certain types of breast cancer.
Eyes:
The beta-carotene found in peaches can help with vision health. Your body turns beta-carotene into Vitamin A which is important for your eyes.
How to pick the best peaches?
Peaches should be sweet smelling. If they are firm and do not have much aroma, they will need to ripen at room temperature for a few days. Once ripe, keep them in the fridge or slice them and freeze them. Fresh peaches are higher in antioxidants than canned peaches and canned peaches are often peeled which means you lose many of the health benefits. Also, be wary of the sugar added to many canned fruit.
Peaches can be grilled, sautéed or baked. Here are some ideas:
- Pair peaches with berries and a bit of dark chocolate for a healthy dessert. https://health.clevelandclinic.org/recipe-sliced-peaches-berries-chocolate-chips/
- Chop peaches into a sweet-and-spicy salsa. https://thekitchengirl.com/peach-pico-de-gallo-tomato-salsa/
- Grill peaches to pair with pork chops or serve in a cinnamon-spiced dessert. https://health.clevelandclinic.org/sweet-savory-pork-chops-grilled-peaches-recipe/ https://health.clevelandclinic.org/recipe-grilled-peaches-with-cinnamon-honey-yogurt-dip/
- Blend fresh or frozen peaches into a creamy smoothie. https://health.clevelandclinic.org/recipe-peach-vanilla-yogurt-smoothie/
- Add sliced peaches to salads, oatmeal or yogurt for a sweet treat.
- Or just keep it simple and enjoy a fresh, juicy peach on its own.
August 11, 2023
Your liver has many important functions from producing proteins, cholesterol, and bile as well as storing vitamins, minerals, and carbohydrates. It also breaks down toxins such as alcohol, medications, and other by products of metabolism. It goes to say that keeping your liver healthy is important to your overall health. Certain foods can help keep your liver healthy and functioning properly. These foods can help improve the enzymes in your liver, protect it against fat build up, and decrease inflammation. Here are a list of the best foods for your liver.
Coffee:
Coffee helps protect the liver from various diseases and can help reduce the risk of liver cancer. Research has shown that the greatest benefit are with people who drink at least 3 cups of coffee per day (1 cup = 237ml). Coffee also increases the amount of glutathione, an antioxidant that can protect your body from free radicals that damage cells.
Tea:
Green tea can help reduce the amount of liver enzymes and can decrease the chances of liver cancer. Although green tea can help keep your liver healthy if you already have liver problems, you need to talk to your doctor before consuming green tea as a supplement.
Grapefruit:
Grapefruit contains antioxidants that protect the liver by reducing inflammation and protecting cells.
Blueberries and Cranberries:
Blueberries and cranberries contain the same antioxidant called anthocyanin, which give the berries its colour and has may various health benefits. These berries can hinder the growth of liver cancer cells as well as improve a fatty liver.
Prickly Pear:
Prickly pears has0 been used in traditional medicine for a long time and preliminary research has shown that this fruit can protect the liver from alcohol toxicity.
Cruciferous Vegetables:
In preliminary studies, vegetables such as broccoli, Brussels sprouts, cabbage, kale, and cauliflower protects the liver against harmful compounds and fatty liver disease.
Fatty Fish:
Fish containing omega-3 fatty acids (salmon, herring, trout, tuna, etc.) can help lower liver fat. It is not just about adding more healthy fats to your diet; another important element is the ratio of omega-3 to omega-6 (found in nuts, seeds, and eggs). Too much omega-6 in relation to omega-3 can have the opposite effect and increase the chance of liver disease. Talk to your doctor about how much of each is right for you.
Olive Oil:
Olive oil is beneficial for the heart and is beneficial to the liver as well.. A diet rich in olive oil can reduce the risk of fatty liver in older adults.
There other things you can do to help keep your liver healthy including…
1) Reach and maintain a healthy weight
2) Stay active
3) Limit alcohol consumption
4) Practice good hygiene
5) Minimize exposure to hepatitis B or C
6) Avoid eating too much red meat, processed meats, soft drinks, foods high in saturated fats, trans fats, simple
sugars, and full-fat dairy.
If you are concerned about your liver, talk to your doctor for guidance.
https://www.healthline.com/nutrition/11-foods-for-your-liver
August 9, 2023
August is summer veggies harvest time with so many vegetables coming into season. We often do not eat enough vegetables in a day and really, there is no excuse this time of year to get your fill. Vegetable taste best when they are fresh whether we grow them ourselves or buy them at the farmer’s market. If you are like me, I will pack the fridge with fresh vegetables and then wonder how I am going to eat them all. Here are some tips help with that problem.
Add vegetables to breakfast:
Add vegetables to omelettes, frittatas, and toast (think tomatoes, spinach and avocado). Add veggies to your smoothie or try scrambling some eggs with some broccoli and mushrooms.
https://www.firstplaceforhealth.com/kale-pineapple-smoothie/
Add extra vegetables to recipes:
Adding extra veggies to spaghetti sauce, pizza, and rice can add a nice flavour to the meal. Add extra zucchini, pumpkin, or squash to quick breads. Alternatively, spice up a grilled cheese.
https://www.firstplaceforhealth.com/grown-up-grilled-cheese/
Use veggies as a snack:
Use up your carrots and cucumbers by dipping them in hummus for a mid day snack. Alternatively, cut up some celery with peanut butter. You can also make vegetable chips using Kale or root veggies such as beets (although the cooking time will be about twice as long as for kale)
https://www.firstplaceforhealth.com/kale-chips/
Use vegetables in place of noodles:
Swap the pasta out for some spiralled sweet potato, carrots, zucchini or beets.
https://www.firstplaceforhealth.com/zucchini-noodles-2/
Put your veggies on the top shelf of the fridge:
Put them front and centre in clear containers where you can see them and use them. Clean them and cut as soon as you bring them home so they are ready for use when you want them.
Eat salad at every meal:
Having your veggies cut up and ready for use makes building a salad is quick and easy.