Have you made a resolution to eat healthier this year?  Following through with your resolution can be challenging when faced with eating outside of the home.  While eating most of your meals at home is ideal, you should still be able to enjoy a meal at a restaurant on occasion.  The important thing to remember is to make the best choices you can.  And if your favourite restaurant does not offer many healthy options, you may want to find some new favourites for 2012.

Here are 7 tips to help you stay on track while dining out:

1. Make sure there is a good amount of vegetable with your meal.  If it is not included with your dish, order a side salad or a side of cooked vegetables.

2. Choose whole grains, when available, instead of white rice, pastas or bread.  Many restaurants now have whole wheat pasta options and often sushi restaurants offer a substitution of brown rice for a small extra charge.

3. Avoid anything that is deep fried.  Ask to substitute fries with a side salad.

4. Choose tomato sauce over cream-based sauces.

5. If your meal portion is large, try not to eat the whole thing.  Ask to have it packed up and save it for another meal.

6. Skip the sugary beverages such as pop, lemonade or iced tea.  Instead, enjoy a refreshing glass of water with a squeeze of lemon or lime.

7. Don't look at the dessert menu!

---

I recently had the unfortunate experience of tasting one of Tim Hortons new "Real Fruit Smoothies" while in labour with my second child. I needed some liquid energy, and being a holiday Monday in downtown Toronto, the Tim Hortons inside the hospital was my only option. My husband husband bought me one of each flavour, not being sure which I would prefer and thinking it would be a healthier choice as their marketing suggests. Both the Strawberry Banana and Mixed Berry flavour were so sweet that I could not drink either, despite my depleted state!

I later investigated the ingredients for these smoothies and to no surprise, the super sweetness did not come from any actual fresh fruit, but instead came from high-fructose corn syrup.

These so-called "Real" Fruit Smoothies contain fruit purees and juices only - which are blended with ice and a mixture of three different forms of sugars: high fructose corn syrup, glucose and molasses along with salt, added colour and preservatives.

Tim Hortons announced that their "New Real Fruit Smoothies are bursting with a full serving of fruit". One serving of fruit is only half a cup. Imagine making a yourself a smoothie at home using only half a cup of fruit and large cup of ice. It would taste pretty weak. That is why they need add all of that highly-processed liquid sugar.

Tim Hortons should be ashamed of themselves trying to pass-off this sugary beverage as a component of a healthy diet.

Here's a recipe for a REAL fruit smoothie you can make at home. Enjoy!

Fresh Fruit Smoothie

---

Even McDonald's is selling it at its US restaurants. But is it really a healthy choice?

Below you will find a comparison of the oatmeal available at three different food chains; Starbuck's, Tim Hortons and Timothy's. While none of these options are as healthy as making your own oatmeal at home, I've provided some tips to help you make the best choices out of what is available.

---

Vitamin D, often referred to as the “sunshine” vitamin, as our bodies produce it in our skin by exposure to the sun, has lately been recognized for its wide range of health protective qualities from preventing heart disease to reducing risks of cancer and other chronic diseases. Why then, as of December 1 of this year, does Ontario feel it not necessary to pay for testing our vitamin D levels?*

According to Health Canada, “vitamin D testing in healthy adults and children is not medically necessary...people should follow Health Canada’s recommendations on diet and vitamin D supplementation.” Canada states that following Canada’s Food Guide should be sufficient for adequate intake of this vitamin, and that if necessary, supplementation of 200IUs a day for people 2-50 years old and 400IUs for individuals above fifty is enough for good health.

A recent survey, however, found that two-thirds of the population has vitamin D levels below the amounts associated with reduced risk of chronic diseases, and 1 in 10 have deficiencies so low they are not even at the level for proper bone health. This indicates that the majority of Canadians do not have vitamin D levels needed for optimum health.

One explanation for this widespread deficiency is the low recommendations provided by Health Canada. Recent research has shown that these levels should be much higher in order to get the many preventative health benefits vitamin D has to offer. This is particularly the case during the winter months when we have very little sun to skin exposure. More importantly, because these guidelines are generalized, individual variations and requirements are not taken into account. Colour of skin, time spent outside each day, dietary choices and proper absorption are all factors that influence individual vitamin D levels and need to be considered when making these recommendations.

Working with a nutritionist can help you with a plan that is tailored to you and your individual needs this winter. An adequate amount of vitamin D is essential for a strong immune system and for optimum health and disease prevention.

* OHIP will continue to cover the cost of vitamin D testing for people with the following conditions: Osteoporosis/Osteopenia, Rickets, Malabsorption Syndromes, Renal Disease and patients on medications that affect vitamin metabolism.

---

How your body responds to stress plays an important role in your overall health. Often people feel the effects of stress as fatigue, headaches, sleep disturbances, anxiety or aches and pains. Stress affects others by causing digestive disorders such as ulcers, abdominal cramps and irritable bowel syndrome (IBS). People under stress may also experience more colds and infections due to lowered immune responses.

While you may not have control over the causes of stress in your life, you can control how you deal with it.

Here are 5 ways to minimize the effects of stress on your body:

1. Eat more vitamin B rich foods: B vitamins are essential for the nervous system and assist your body in managing stress. Vitamin B rich foods include whole grains, legumes, liver, egg yolks and leafy green vegetables .
2. Take a quality probiotic supplement: Stress depletes the beneficial bacteria in your gut which can affect your digestion as well as your immune system.
3. Exercise regularly: Exercise can decrease the stress hormone cortisol in the body and increase endorphins, giving your mood a boost.
4. Spend time outside: Sunlight lifts your mood and the vitamin D produced in the skin will boost your immune system. Aim for 10-15 minutes of sunlight per day.
5. Get enough rest: We need 7-8 hours of sleep each night for our bodies to function optimally.

---

Guest Post

Posted by: Wai-Ke Kim, Certified Financial Planner

The recent economic downturn forced many families to rethink their spending habits. One item on the family budget that was commonly the first to be slashed was eating out. Now that cash flow has started to become steadier for many Canadians, some are still on a tight budget these days, whether by choice or necessity.

Will you sacrifice nutrition to save money? Make a commitment to some creative planning and you CAN eat healthy while sticking to a budget!

Here are some tips to get you started:

1. Plan ahead: Each week, set aside some time to plan your meals, make a grocery list and go shopping. Planning in advance will keep you from buying on impulse!

2. Buy in bulk/Limit Packaged Foods: Some food items such as dried goods and grains are cheapest when bought in bulk because less marketing/packaging reduces the cost. If you shop at stores such as Costco, remember - quantity does not always equal quality, so be choosy about what you buy in bulk.

3. Buy in Season/Locally Grown: Find out what produce is in season when you plan your meals. If food is in season, it tends to be cheaper. Locally grown food can also be more affordable, particularly at Farmer's Markets (when you cut out the middle man). Not only is this more cost efficient, but it is fresher too!

4. Eat Less Meat: Fruits, veggies, grains, beans and nuts are less expensive than meats and you get more volume for your dollar. Reducing animal products such as beef and chicken will also help lower costs.

A final note: If you want to reduce overall costs to your family, do not skimp on nutrition! If your family is unhealthy, you may end up spending more money in the long run.


Wai-Ke Kim is a Certified Financial Planner (CFP) and Certified Senior Advisor (CSA) who helps families put together budgets, save for retirement, reduce taxes and much more!

Contact her and mention this article for a free 1 hour Personal Consultation:
O: (416) 491-7400 ext. 524
M: (416) 727-6538
wai-ke.kim@investorsgroup.com

---

The human body is made up of more than seventy percent water. It is beyond question that the benefits of drinking sufficient water each day go far beyond simply quenching thirst.

Water is critical to almost every aspect of a person’s health including regulating body temperature, bringing oxygen to the cells and removing waste from the body. Not drinking enough water on a daily basis can cause headaches, fatigue, dry skin and constipation. Dehydration can also negatively affect blood pressure, circulation, digestion and kidney function.

Here are five tips to help you drink more water:

1. If you are on the go, carry a full water bottle with you at all times.

2. If you are sitting at work, keep a glass of water at your desk and drink throughout the day. Refill often.

3. If you tend to forget to drink water, set an alarm on your watch, computer or hand-held device to remind you to take a drink every half hour.

4. If you don't like the taste of tap water, try adding lemon/lime or drink filtered water. If you enjoy the taste of your water, you will be more likely to drink it.

5. Avoid caffeinated beverages as they will dehydrate you.

Note: Drink the majority of your water between meals - drinking too much liquid with meals will impair your digestion, particularly cold liquids (Sipping room temperature water with meals is okay).

---

Research shows that one in two adults in Canada and the US are overweight. According to Statistics Canada, 18 percent of men and 16 percent of women are obese. The highest rate of obesity is among 55 to 64 year-olds: 24 percent of men and 21 percent of women in this age group are obese.

Excess weight increases risk of heart attack or stroke, diabetes and certain cancers.

Smoking has held the top spot for putting our health at risk, however, recent studies show that while smoking kills more people, the number of smokers has decreased. This decline combined with an increasing number of overweight individuals, makes obesity now the number one health risk.

---

Experts suggest that increasing daily vitamin D intake is the best way to raise your body's resistance to the flu this winter. Vitamin D is naturally acquired through exposure of the skin to sunlight and, to a lesser extent, from food.

Not surprisingly, studies show that 97 percent of Canadians are deficient in vitamin D during the winter months. Low levels of vitamin D will significantly impair your immune response resulting in a higher susceptibility to viruses such as H1N1, risk of complications and recovery time.

Other factors which may weaken your immune system include:

Lack of sufficient or quality sleep

Excess refined sugar in the diet

Poor stress management

Strengthening your immune system is your best defence against flu viruses. Ask your doctor to check your vitamin D levels with a simple blood test and speak to a nutritionist about supplementation options and choosing the right one for you.

---

Guest Post

Posted by: Tali

I don't like baking. It's too much like science...and I don't like science. I have a hard time sticking to recipes, and I like adding things off the top of my head when I cook. Nevertheless, I decided to try Aviva's Recipe of the Month. After promising myself that I would NOT add any funky ingredients that weren't listed in the recipe, I gathered all the supplies I would need. This baking endeavor was rather quick and painless, taking only like...7 minutes... to measure and mix everything and get it into a pan. I put it in the oven, and checked it after 25 minutes. It looked amazing, and when I stuck a knife in it, it was clean. But it didn't sound right...it sounded wet and squishy. So I turned off the oven, but put it back in for 6 more minutes. When I took it out for the second time, it was perfect. It sliced really well, and the pieces came out so easily. It's really moist and delicious, but still has that crumbly cornbread texture.

Now, all I need is some chili...

Notes from Aviva: I'm glad you enjoyed the cornbread, Tali. I see by your photo that you used a ceramic dish so that may have accounted for the extra baking time required (I use a glass baking dish). This brings up a great point though - If anyone making this recipe uses a non-stick/metal baking dish, it is a faster conductor of heat. You will likely need to reduce the baking time so the cornbread doesn't dry out.

---

Kosher organic beef is not currently available in Canada, however poultry products from Tiferet Organic can be found at the following retailers in the GTA:

My picks = Very accommodating, great customer service and will special order other organic chicken products upon request.

The Healthy Butcher
298 Eglinton Avenue West, Toronto
(Eglinton & Avenue Road)
416-ORGANIC

Whole chickens and boneless breasts. Call to order other products.

The Kosher Gourmet
3003 Bathurst Street, Toronto
(Bathurst & Caribou)
416-781-9900

Whole chickens. Call to order other products.

Hartmans Fine Kosher Foods
5988 Bathurst Street, Toronto
(Bathurst & Steeles)
416-663-7779

Will only special order by the case.

Ambrosia Natural Foods
55 Doncaster Avenue, Thornhill
(Yonge & Steeles)
905-881-7811

Whole chickens only. Will not place special orders.

Currently, Tiferet Organic produces:

Whole chicken
Boneless chicken breast
Chicken breast, bone-in
Whole chicken legs (thigh attached)
Chicken Thighs
Chicken Legs
Chicken wings
Chicken livers
Ground Chicken
Whole duck
Whole turkey
Boneless turkey breast
Turkey legs

---