George Street Naturopathic Newsletter
Usher in the warm autumn season with some healthful hints from the George Street Naturopathic Medicine e-newsletter.
In this issue:
· Maximize your grocery trips
· Back to school nutrition
· Get creative with your grains
Maximize your grocery trips
Below are a few tips on how to be a smart and healthy grocery store shopper:
1. Concentrate on the outer aisles. The areas around the edge of the supermarket are where the fresh produce and other nutritious foods are found.
2. Be aware of packaging on the lower shelves and at the checkout counter. These are designed to attract young children who are influenced to be impulsive junk food shoppers.
3. Be ready to switch brands. Often different brands contain the same ingredients but vary widely in price. Fancy packaging raises the prices – remember we don’t eat the box!
4. Bring or buy some celery, carrot sticks or pieces of apple for your child to snack on while you shop – it helps to avoid the “I’m hungry! Buy me that” attack.
5. All fresh vegetables, fruits, meat and fish should be bought for immediate use whenever possible. Even with the best storage practices, essential vitamin and mineral losses occur.
Did you know?
Those 4 or 5 digit numbers on produce stickers at the grocery store do more than just identify the food for the cashier – they also identify genetically modified, organic or conventional growing methods:
- 5 digits, starting with 8: produce was genetically modified
- 5 digits, starting with 9: produce was grown organically
- 4 digits: produce was grown conventionally
For more information, visit www.plucodes.com.
Back to school nutrition
Three important things to keep in mind when packing your child’s lunch – which impacts their behaviour, academic achievement and physical fitness – are:
1. Protein helps to keep blood sugar stable. When blood sugar drops, it is hard to concentrate and focus. For active kids, protein is essential for immune system function and muscle rebuilding. Protein rich foods to pack in lunches and snacks include: meats, dairy products, nuts (if allowed at your child's school), seeds, legumes (chick peas, kidney beans), lentils, fish, tofu, and eggs. Children aged four to nine should consume 30 – 35g of protein per day.
Don’t skimp out on a good, protein-rich breakfast either: eggs, a fruit smoothie with added protein powder, cheese, oatmeal with nuts or seeds, yogurt, or whole grain toast with unsweetened nut butter.
2. DHA, an Omega-3 fat, is particularly important for brain function. This essential fat is only found in fish, therefore it is important to regularly feed your child cold-water fish. I recommend supplementing with a high quality, purified fish oil if your child isn’t eating several servings of fish per week. Visit www.kidsafeseafood.org to find out what types of seafood are best.
3. Iron also plays an important role in brain function. Studies have shown that anemic students scored lower on achievement tests, and tended to be more irritable, restless and disruptive than non-anemic students. The daily requirement for children aged four to nine is 10mg. Red meat-based iron is most easily absorbed but vegetarian sources include pumpkin seeds, blackstrap molasses, dried fruit, and legumes. Try to include a source of Vitamin C to help absorb iron and boost the immune system.
Get creative with your grains
When I review my patients’ food journals, I can’t help but notice how much wheat we eat every day. Typically, we settle into a groove with wheat, forgetting about the many options available to us. Below are a few of my favourite alternatives that I hope inspire you to get creative with your grains. Enjoy!
Amaranth (Gluten-free)
- Contains a considerable amount of protein. Contains 60mg of calcium per ½ cup.
- Great for porridge, to thicken soups or to add to other grains to increase the protein content.
Buckwheat (Gluten-free)
- It’s actually not a grain and it’s not wheat! It is a fruit seed related to rhubarb, and contains high amounts of all eight essential amino acids, calcium, vitamin E and B-vitamins.
- Can be mixed with other grains, or eaten alone.
Kamut (“Ka-MOOT”) (Contains gluten)
- Less allergenic than wheat. Contains 30% more protein, and is richer in magnesium, zinc and vitamin E.
- Sold as whole grain (added to casseroles or soups), as flour or flakes (used in cookies, porridges or cakes), or as bread.
Millet (Gluten-free)
- One of the easiest grains to digest. Has a high content of protein, and is rich in B-vitamins, lecithin, calcium, iron, magnesium, phosphorus, silica and potassium.
- Has a balancing effect on the nervous system, and is suggested for use during pregnancy and recovery from illness.
- Used on its own, in salads or as a warm breakfast cereal.
Quinoa (“Keen-wa”) (Gluten-free)
- Of all the grains, it has the highest protein content, and is also high in iron, calcium, phosphorus, vitamin A, vitamin E and B-vitamins.
- Used with other grains, vegetables, poultry or fish, and can be added to soups or salads.
The fall is my favourite season of transition and natural beauty. Try to find the time to enjoy the outdoors, the colour change of the leaves, and keep yourselves healthy in preparation of another Canadian winter.
In health,
Dr. Joanna Thiessen, Naturopath and Doula
Director, George Street Naturopathic Medicine
8 George Street
Waterloo, ON N2J 1K5
t: 519.575.6016
w: www.georgestreetnaturopathic.com
Disclaimer: The information presented herein is not a prescription and does not substitute the consultation of a health care practitioner.
