Fall 2022

Autumn a time of bountiful harvest

The Canada Food Guide encourages us to eat a variety of foods instead of eating the same small group of fruits and vegetables year-round. Seasonal eating helps you get a variety of foods into your diet. Trying different kinds of fresh produce will give you important vitamins and minerals that you might not usually get. Foods that are grown in their normal season tend to be more nutritious and flavourful than foods that are eaten outside of that food's normal growing season. Eating seasonal foods also helps to support local produce farmers. Find seasonal fruits and vegetables in Ontario at FoodlandOntario or  www.canadianfreestuff.com. Find more great reasons to eat a variety of foods at clevelandclinic.org.

Mediterranean Style Diet

During our Living a Healthy Life workshops we talk about the Mediterranean Diet. It's one of few diets that have been proven to help prevent heart disease and stroke. So, what exactly is this diet? "Mediterranean diet” is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. There’s not one standard Mediterranean diet, as there are at least 16 countries that border the Mediterranean and eating styles vary among these countries and regions. However, there are some common factors. A Mediterranean style diet typically includes plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds; olive oil as a primary fat source; and dairy products, eggs, fish and poultry in low to moderate amounts. The Mediterranean diet is usually shown as a pyramid, with the foods you should eat more often as the base. 

Following a Mediterranean-style of diet can be easy. Some great resources are:

• Mediterranean diet for heart health - Mayo Clinic
• American Heart Association
• www.agewatch.net
• www.dietitians.ca

Looking for something a little different?

Are you looking for a different protein to add to your meal plan? Tempeh is a plant-based protein made from cooked, fermented soybeans that are formed into loaves and set at a low temperature until. These cakes or loaves can be sliced and then served fried, baked, or steamed. Tempeh is believed to have originated in Indonesia more than three centuries ago, but historians believe it may have been around for at least a thousand years. 

Although tempeh may be compared to tofu, Tempeh is made using whole soybeans, which are pressed into a cake and lightly fermented, giving it a firm, chewier texture and nutty flavor. 

Tempeh absorbs flavours from marinades and seasonings, it is easy to prepare by baking, grilling, and even steaming. Tempeh can also be a great substitute for taco meat, cold cuts, jerky, bacon, or meatballs.  

It is a good source of protein, iron, manganese, phosphorus, magnesium, and calcium. Because it is fermented, it helps improve digestion and absorption. 

Learn more about Tempeh with these links:

Everything You Need to Know About Tempeh - Meatless Monday (mondaycampaigns.org)

Why Tempeh Is Incredibly Healthy and Nutritious (healthline.com)

This year marks the Canadian Dental Association’s (CDA) Seal’s 50th anniversary. If an oral health product has the CDA Seal on its packaging, then dentists and patients can trust that a CDA committee of dentists has verified that claims listed in a product’s Seal statement are scientifically supported to deliver the results claimed by a manufacturer. In other words, that what the product's claim is truthful!

Having a healthy mouth and teeth isn't just about having a great smile. Oral health is also part of your overall health. With a healthy mouth you eat, speak and smile in comfort. An unhealthy mouth can lead to a risk of diseases. For example, if an infection is present in your mouth, your bloodstream can carry the bacteria to other areas of your body, leading to other health concerns like heart disease, stroke, endocarditis (infection of the heart's lining) and pneumonia. Keeping your teeth and gums healthy is an important part of long-lasting overall health.

Risk factors for oral health problems are age, diabetes, medications, stress and anxiety, sleep apnea. Lifestyle risk factors that we can modify are: drinking alcohol, a diet high in sugar, smoking tobacco, vaping, smoking/ingesting cannabis, and oral piercings. 

Watch for the warning signs of oral problems such as gingivitis (bacterial infection which causes inflammation of gums around the base of teeth) and periodontal disease (bad breath, swollen gums, tender or bleeding gums, loose and sensitive teeth, and receding gums). Be sure to see your dentist regularly, it's more than just your smile. 

The Canadian Dental Association  has some great information and resources available.