Gochujang Sauce is sweet, savoury and a little bit spicy. It can be used in many dishes such as Bibimbap (Korean rice bowls), in soups, stews and marinated dishes.
Enjoy!
3.5.3251
If you like this recipe, you might also want to try this delicious Bibimbap.
In a small blender or food processor, add soy miso paste, maple syrup, cayenne pepper, tamari sauce, and garlic powder. Blend together until smooth, adding water to thin into a paste.
Taste and adjust flavour as needed. Add more cayenne pepper or chili flakes for spice, tamari sauce for depth of flavour, maple syrup for sweetness, garlic for “zing” or salt for saltiness.
Store in the refrigerator up to 2 weeks or in the freezer up to 1 month.
There is no cure for Autism Spectrum Disorder (ASD); the ideal treatment includes educational and behavioral interventions that meet the specific needs of the child. Because autism is incurable, many parents seek alternative therapies, including specialized diets. Although research is limited and results vary, several diet strategies have been suggested as possible treatments for ASD.
One of the most popular diets eliminates gluten (a protein found in most grains, including wheat) as well as casein (a milk protein). Other dietary interventions include restricting food additives; including probiotics in the diet; following a yeast-free diet; and supplementing the diet with vitamins and minerals.
The amount of information available via internet, books, parent network and other organizations to parents of children with ASD, can be overwhelming and often contradictory.
SPECIAL DIETS
There are many diets parents say work for their children to improve health, behaviour, attention, sleep and reduce ASD symptoms. Although some of these diets are a popular treatment for ASD but there is a lack of consistent and good quality scientific evidence to support their recommendation as a treatment for ASD symptoms.
All diets have something in common – unprocessed foods. Feeding your special needs child a healthy and balanced diet help with therapy results and behaviour. Let’s take a look at these diets.
GLUTEN FREE CASEIN FREE (GFCF) DIET
The most commonly tried and the most studied diet is the Gluten Free Casein Free (GFCF) Diet. Gluten is a type of protein found in wheat, rye and barley. Casein is a protein found in milk.
Picture source: Examine.com
It has been suggested that people with ASD have a “leaky gut”. The poorly digested casein and gluten leak into the bloodstream where these “opoid-like” proteins interfere with the normal functioning of the nervous system, affecting mental function and behaviour. Therefore, it is proposed that by eliminating foods containing gluten and casein from the diet, autistic behaviours may be reduced.
How To
Prior to starting a gluten free diet, it is important to test for Celiac Disease especially if the child exhibits any potential signs or has first degree relatives with Celiac or other auto-immune disorders. The reason this is suggested is that gluten needs to be consumed for the test for Celiac to be accurate and in case the family chooses to stay on the diet, it is important to test first.
Also, prior to starting the diet, the family requires education regarding foods to avoid, foods to eat and hidden sources of gluten and casein.
It is really important to not just focus on what not to eat, but to explore what the child can eat.
There are many expensive gluten free products available but there are also many foods that are NATURALLY gluten free and less costly then the specialty products.
It is helpful to eliminate gluten or casein one at a time so that you can assess the effects of each protein. Normally, casein is easier to remove from the diet first.
Evidence
GFCF diets can increase the challenge of ensuring adequate nutrition. Some studies indicate that these diets may be effective for certain children, controlled scientific studies have not proven this to be true so more research is needed.
FEINGOLD DIET (PROGRAM)
This diet is food elimination program developed by Ben F. Feingold M.D. This diet is created for individual who has behaviour disorders, such as hyperactivity, learning problems, and attention deficit disorder (ADD). It removes all synthetic colourings and flavourings, certain preservatives (BHT, BHA and TBHQ) and salicylates from the diet (Check out the list).
SYNTHETIC (ARTIFICIAL) COLORS & FOOD DYES
Nearly all food dyes (Blue 1 and 2, Green 3, Red 3, Red 40, and Yellow 5 and 6, Citrus Red 2) found in modern food, medicine, toothpaste, beverages, vitamins, cosmetics are synthetic. They are made from petroleum.
A dye which is listed as “FD&C” is permitted by the Food & Drug Administration (FDA) to be added to foods, drugs, and cosmetics.
A randomized, double-blinded, placebo-controlled trial was conducted at Southampton University in England. They found a link to food dyes and hyperactive behavior in children. The research does not prove that food colorings actually cause ADHD behaviors but there does seem to be a link.
SYNTHETIC (ARTIFICIAL) FLAVOURING
Used as low-cost substitutes for natural flavourings. An artificial flavoring may be composed of hundreds of separate chemicals which are not usually listed individually, there is no restriction on what a company can use to flavor food. You may see them listed as “flavouring”, “artificial flavouring”, “butter favouring” .
Artificial flavorings are combinations of many chemicals, both natural and synthetic.
“Vanillin” (sometimes listed as “vanilla flavoring”) is very common artificial flavoring that causes problems for many people. “Natural flavoring” does not always mean “all-natural flavoring” – it depends on the brand.
The only vanilla accepted for the Feingold Program’s Foodlist is vanilla that actually came from a vanilla bean.
Most flavorings have simply never been studied for “side effects” relating to human health, and none has ever been studied for neurotoxicity.
Of course, out of the thousands of artificial flavorings commonly used, some are surely perfectly safe; however, nobody knows which ones they are – and even if we knew, we still would not know which ones were in what food products. Therefore, the Feingold Program must simply eliminate all of them.
ARTIFICIAL PRESERVATIVES
Preservatives are used primarily to prevent fats and shortening from becoming rancid. They allow foods to have a longer shelf-life. Most preservatives are not believed to be a health hazard, but the three petroleum-based preservatives that are eliminated by the Feingold Diet have been found to trigger behavior and health problems:
BHA (Butylated Hydroxyanisole, E320)
BHT (Butylated Hydroxytoluene, E131)
TBHQ (Tertiary Butylhydroquinone, E319).
While the avoidance of particular additives is very common, there has been little good quality research on the affect of food additives on people with ASD.
ARTIFICIAL SWEETENERS
Aspartame, acesulfame-K, neotame, and saccharin have been known to cause headaches, mood changes, nausea, vomiting, and diarrhea in the general population (here).
SALICYLATES
Salicylates are a family of plant substances found naturally in a variety of fruits, vegetables, nuts, herbs, jams and juices. Also, these chemical compounds are similar to aspirin. Salicylates may be elevated in produce that is picked early and shipped long distances and in concentrated foods such as tomato sauce, ketchup or fruit juices.
Foods high in salicylates include almonds, apples, apricots, avocados, berries, broccoli, cherries, citrus fruits, cloves, coffee, cucumbers, dried fruits, grapes, kiwis, nectarines, olive oil, peaches, peppers, pickles, pineapple, plums, prunes, raisins, rose hips, strawberries, tea and tomatoes.
How To
Current recommendations of the Feingold diet would recommend a two-stage plan. Stage One lasts 4 weeks, and eliminates the above-listed ingredients, plus natural salicylates (including aspirin products). After a person has been successfully on this Stage One diet for 4-6 weeks, the food containing natural salicylates are added back in carefully to to test for tolerance. The effects of natural salicylates are dose-dependent. Some people find they need to remind on Stage One, while others are able to tolerate some salicylate-containing items occasionally, and still others can eat them freely. The artificial colors, flavours, preservatives, and sweeteners listed above are not re-introduced.
Evidence
The Feingold diet can involve significant inconvenience and cost, as well as significant limitations on what child can eat. At this time no rigorous randomized trials have been conducted to evaluate the efficacy of the Feingold diet for easing the symptoms of ASD.
YEAST FREE DIET
It is believed that a “leaky gut” in people with ASD, may be caused by an overgrowth of yeasts (Candida) in the gut, resulting in symptoms such as fatigue, headache, mood swings, sinus, congestion, depression, poor memory and concentration and cravings for sweets. Excess yeast in the gut is thought to penetrate the intestine wall, causing yeast and other unwanted particles to be absorbed into the body. The absorbed yeast particles are thought to active the immune system, resulting in an allergic hypersensitivity to Candida.
How To
Yeast live and feed on sugar. Therefore, the diet requires to avoid all foods that contain any type of yeast, and foods that break down into simple sugars.
Evidence
Yeast overgrowth in the gut is usually treated by prescribed medications and there is no evidence that eating less dietary sources of yeasts helps.
SPECIFIC CARBOHYDRATES DIET (SCD)
The Specific Carbohydrate Diet (SCD) helps children with autism who may be experiencing difficulty with digestion or malabsorption in the intestine resulting in GI issues. SCD starts to help and restore balance in the intestines by eliminating complex carbohydrates the the body has difficulty breaking down, which causes an overgrowth bacteria. The bacteria in the intestines feed off the complex carbohydrates creating more bacteria, which SCG refers to as the vicious cycle.
How To
This is not a “low carb diet” or “Paleo Diet”. The diet eliminates foods that contain complex carbohydrates (rice and potatoes), and replaces with simple carbohydrates (banana, and squashes). The diet will continue to keep the body well feed but starve the microbial flora. The SCD also encourages the use of fermented foods, especially homemade yogurt, and probiotics. The consumption of fermented foods and probiotics replaces the starving microflora with beneficial bacteria. Given enough time, the diet changes the nature of the microbial flora and gives the body the nutrients and environment needed to heal.
Evidence
The SCD is a very strict, complex and restrictive diet which requires an individual to prepare foods on his own. More scientific studies are needed for people with ASD.
People with autism may have abnormal or impaired metabolic or biochemical processes and high doses of vitamins or minerals may be needed to correct for this (here) . Also, children with autism are selective eaters and supplement use may just by improving overall nutrient intake.
The treatment may provide “benefit” but may not be “treating” the autism.
There are numerous dietary supplements which have been suggested as possible treatments for people with ASD including Vitamin B6, Folic Acid, Vitamin B12, Vitamin C, Vitamin D, Magnesium, Omega-3 fatty acids, Probiotics and Digestive Enzyme.
BOTTOM LINE
More research is needed to support a link between autism symptoms and nutrition. If you are considering a supplement or a special diet, speak with your child’s doctor or a Registered Dietitian first. They can help you make the right choice and lower the risk of possible side effects or nutrient deficiencies.
Keep in mind that restrictive diets require careful planning to make sure your child’s nutrition needs are being met.
If you enjoyed this post, you may also also be interested in learning about Nutrition Concerns for ASD, check out my last blog post.
Disclaimer:
The above information is not meant to diagnose or treat and should not take the place of personal consultation, as appropriate, with a qualified healthcare professional.
Autism Spectrum Disorder (ASD) is a complex developmental and neurological condition that typically appears during the first three years of life. ASD includes:
Autism 自闭症
Asperger Syndrome 阿斯伯格综合症
Pervasive Developmental Disorders (PDD) 广泛性发育障碍
Rett’s disorder 雷特氏症
Childhood Disintegrative Disorder (CDD) 儿童期崩解症 or Heller syndrome 海勒症候群
People with ASD have trouble with social interaction and communication. They may also have unusual interests, activities, and behaviours. (CDC).
It is about four times more common in boys than in girls.
PREVALENCE
According to the Centres for Disease Control Prevention, one in every 59 children in United States is diagnosed with autism. In Malaysia, there is no official registry for the number of individuals diagnosed with autism. The only statistics which shed some light into the occurrence of autism in Malaysia is a local survey conducted in 2008 which revealed that autism affects one in 625 children.
SIGNS & SYMPTOMS
Trouble communicating with people include delayed talking
Trouble interacting with people including not wanting to be held or cuddled and poor eye contact
Behaviour that is different than other people
Lack of interest in playing with other children
Lack of interest in food or uncommon food preferences
Trouble with motor skills including picking up small objects, catching a ball and riding a bike
Autism affects each person differently and can range from mild to severe.
DIAGNOSIS
There is no medical test, like a blood test, to diagnose the disorders. A medical diagnosis of ASD is most frequently made by a Family Physician, Developmental Pediatricians, Child Neurologists, Child Psychologists or Psychiatrists. (CDC).
ASD can sometimes be detected at 18 months or younger. By age 2, a diagnosis by an experienced professional can be considered very reliable (here). However, many children do not receive a final diagnosis until much older. This delay means that children with ASD might not get the early help they need.
CAUSES & RISK FACTORS
There is no known cause for ASD, but both genetics (here) and environment are believed to play a role, such as advanced parental age (here), medications during pregnancy (here, here), parental obesity (here) and environmental pollutants (here).
TREATMENT
There is no known cure for autism. Treatment is based on individual, such as early intervention, physiotherapy, speech therapy, occupational therpy, behavioural therapy, to help individuals cope with their symptoms.
Behaviour modification needs to be tailored to each individual child and family situation.
NUTRITION CONCERNS
Child with ASD often repeat behaviors and have narrow, obsessive interests. These types of behavior can affect eating habits and food choices, which can lead to the following health concerns.
Social impairment.It may limit a child’s ability to learn eat through modeling. The child may not be motivated by eating with peers or family members.
Restrictive, repetitive and rigid behaviours.The child may have difficulty accepting new foods due to sensitive to the taste, smell, color, texture, temperature and packaging of foods. They may limit or totally avoid some foods and even whole food groups. Rigidity may also lead to an insistence on sameness in food, including the presentation of food, utensil use, brand and location where to eat. Common dislikes include fruits, vegetables and slippery, soft foods; prefer crispy and crunchy foods (potato chips, French fries, crackers).
Not eating enough food.The child may have difficulty focusing on one task for an extended period of time. It may be hard for a child to sit down and eat a meal from start to finish. Allergies or intolerances appear to be more common in children with autism and can decrease overall food intake.
Constipation. This problem usually is caused by a child’s diet low in fibre and high in processed foods, abnormal function of GI tract and sensory response (withholding due to discomfort with the sensation of defecation).
Medication interactions.Some stimulant medications used with autism, such as Ritalin, lower appetite. This can reduce the amount of food a child eats, which can affect growth. Other medications may increase appetite or affect the absorption of certain vitamins and minerals. If your child takes medication, ask your healthcare provider about possible side effects.
STRATEGIES FOR DEALING WITH SELECTIVE EATING
Because children with ASD often have restricted diets as well as difficulty sitting through meal times, they may not be getting all the nutrients they need, particularly iron, calcium and protein. Here are some nutrition strategies that you can use to help make feeding a little easier. These strategies may help in the slow and steady process of improving feeding issues.
1. Be Prepared for Pickiness
Many parents find their child’s sensitivity to tastes, colors, smells and textures the biggest barriers to a balanced diet. Getting your child to try new foods — especially those that are soft and slippery — may seem nearly impossible. You may find that your child avoids certain foods or even entire food groups.
Get your child involved. Have your child visit the supermarket with you to choose a new food. When you get home, research it together on the internet to learn about where it grows. Then, decide together how to prepare it. When you are done, don’t worry if your child doesn’t want to eat it. Simply becoming familiar with new foods in a low-pressure, positive way eventually can help your child become a more flexible eater.
Avoid snaking all day. This decreases appetite, willingness to try new foods, and the number of total calories taken for the day.
Limit mealtime. Limit mealtimes and snacks to 15-30 minutes.
Use the rule of 3. Work to broaden the variety of a child’s diet expanding on already accepted food groups. A good rule of thumb is to only offer three foods at a time. Include one to two foods your child already likes and one food your child does not yet like. If your child will not tolerate the new food on his or her plate, place the new food near him or her on a separate plate to help get your child used to the new food.
Food presentation. Present new foods in small bites and in fun, creative or familiar ways to make it more likely that your child will eat it.
Reward positive behaviours. Offer praise when your child approaches or tries new foods. Immediate rewards, such as a sticker, can be helpful to encourage new feeding behaviors. Remember that rewarding good mealtime behaviors will increase the likelihood that they will happen again.
Ignore Negative Behaviors. When possible, ignore your child when he or she is doing things such as spitting, throwing or refusing food. Remember, you don’t want to encourage these behaviors by paying attention to them.
2. Make Mealtimes Routine
A child with ASD will have to work harder at mealtimes because a busy kitchen, bright lights and even the way the furniture/utensil is arranged all are potential stressors.
Set a feeding schedule and routine. Serving meals at the same time and same place every day is one of the simplest ways to reduce stress. You can use visual timetables and visual schedules. Written timetables or picture symbol schedules detailing when and where they will eat, what will be eaten and the type of behaviour expected at meal times makes mealtimes more predictable and a less anxious occasion for the child.
Provide comfortable and supportive seating. Place your child in a high chair or booster seat that he or she is ale to sit upright without leaning or dangling his or her feet. This physical stability promotes good feeding behaviours and reduces distracting behaviours by allowing them to feel “grounded” and safe.
Remove all distractions. Distractions such as the TV or iPad which can take the focus off the food and the task at hand. Feed your child only when he or she is alert and attentive. If your child is sensitive to lights, try dining by candlelight.
3. Regular Bowel Movement
Traditionally, a high-fiber and fluid diet, as well as regular physical activity are recommended to treat constipation but this is not always an effective recommendations. Making a dietary change is a long process but is necessary. First is to make it safe and comfortable for the child to have bowel movement.
Stool softeners or lubricants may be used to reduce the potential of pain with defecation.
Regular bathroom routine are needed to reduce anxiety and facilitate normal bowel movement.
BOTTOM LINE
Caring for a child with ASD can be challenging on many levels, and healthy eating is no exception. For children with ASD, a nutritious, balanced diet can make a world of difference in their ability to learn, how they manage their emotions and how they process information.
Changes in dietary intake will be a slow process and not all strategies will work for each child.
A Dietitian can identify any nutritional risks based on how your child eats, answer your questions about diet therapies and help guide your child on how to eat well and live healthfully.
If you enjoyed this post, you may also be interested in learning about Special Diet for Autism.
Disclaimer:
The above information is not meant to diagnose or treat and should not take the place of personal consultation, as appropriate, with a qualified healthcare professional.
A common concern of new mothers is losing the weight gained during pregnancy.
How much weight to lose after the birth of your baby is associated with how much weight you gained during pregnancy. If you gained more weight than recommended, it may take longer to lose it. That weight did not get put on overnight (it took 9 months to get there, remember!!) and time will be needed for the weight to be lost. So, patience is important. This is one reason it is advised that women do not exceed the recommended pregnancy weight gain.
The longer you keep extra weight on, the less likely you are to lose it.
To help you achieve a gradual, healthy weight loss, make small changes to your eating and physical activity habits. Here are 10 simple and easy ways to shed your baby weight while taking care of your new bundle of joy.
DON’T SKIP MEALS ESPECIALLY BREAKFAST
You’re busy with your new baby and lack of sleep. So, it’s understandable if it seems easier to skip breakfast or lunch and eat large portion in long intervals of time. Don’t make it a habit.
Eating a healthy breakfast containing protein can help you to control your appetites and cravings all day, and prevents unhealthy snacking later in the day and into the evening. It also gives your metabolisms a kick-start first thing in the morning. I know how easy it is to get caught up in morning survival-mode with babies and toddlers, so having something quick and easy to grab like a overnight oat that was made the night before or smoothie, may come in handy.
My confinement meal.
CHOOSE & EAT RIGHT
You’ll need around an extra 350 kcal a day to have the energy to produce milk. Choosing the right foods – vegetables, fruits, whole grains, lean protein and dairy, focusing on eating foods that are rich in iron, protein and calcium for energy and milk stimulation.
Iron rich foods include lean meats, eggs, beans, lentils, dark-leafy green vegetables, whole grain products. The best way for a body to absorb iron is by combining foods high in iron with foods high in vitamin C (like citrus fruits).
Include protein at each meal, such as lean meat, eggs, dairy, beans, lentils, and seafood low in mercury.
Calcium isfound in dairy products (milk, yogurt, and cheese), as well as tofu, leafy-green vegetables and calcium-fortified or enriched cereals, soy milk and soy yogurt.
Eat foods high in fibre. Consume at least 2 cups of fruits and 2 – 3 cups of vegetables per day.
Continue taking your prenatal multivitamins.
PLAN HEALTHY SNACKS
Six months postpartum, I eat small portion but frequent meals to keep my energy intake up. The goal is to stop buying all the junk food (empty calorie foods). I listen to my hunger cues and choose healthy snacks, such as fresh fruit, nuts, greek yogurt with granola, hummus with vegetables or a protein bar/ball (recipe, recipe), lactation cookies.
BREASTFEEDING
If you’re able to breastfeed, it will definitely help you in the postpartum weight loss. Aside from the many benefits of breastfeeding, you will also burn up to 500 extra calories per day, some of which comes from the body’s fat that built up during pregnancy.
Wait until breastfeeding is going really well (baby is 4 months old) before trying to lose weight. A weight loss between 0.5 kg and 1 kg (~ 1 – 2 lbs) a week is safe and shouldn’t impact your milk supply. If you notice a change in your milk supply, talk to your doctor or dietitian.
A diet that is too low in calories and nutrients can affect the quality of your breastmilk.
UP THE FLUIDS
During labor, a woman loses an incredible amount of fluids and blood. Drinking enough water is not only crucial for maintaining your milk supply, for proper digestion and for staying hydrated, but it’s also important for losing weight.
Drink at least 8 glasses of water per day.
EAT MINDFULLY
I know, you are trying to get your chores done – washing dishes/bottles, laundry, pumping breastmilk, cleaning the house, cooking etc. I remember my first 3 months postpartum life was breastfeeding, eating and sleeping, even though my mom provided help. I was so easy to get distracted, I wolfed my meals down without chewing, and ran to my crying baby.
Distracted eaters tend to eat more food in one sitting than people who are paying attention to their food.
This study shows mindful eating approach may encourage postpartum weight loss without weighing, measuring, recording and assessing dietary intake. Here are my mindful eating tips:
Relax before eating. Breathe deeply for one minute, or bless your food before picking up your fork. This time will allow you to become aware of how hungry you actually are.
Put food on a plate and sit down at the table.
Try to place your eating utensil down with each bite. Take at least 20 minutes to eat your meal.
Avoid distractions when eating, such as phone calls, radio, TV, and reading. These diminish the experience of eating. Pay attention to the texture, color, flavor, and temperature of your food. You will be more aware of your hunger level if you pay attention as you eat.
Use smaller plates. By using smaller plates and bowls, you will automatically serve yourself less, but still feel like you’re having a satisfying amount of food.
BE ACTIVE
Exercise can help tackle postpartum depression, improve the mood, reduce stress and boost the confidence. Finding time to exercise is one of the biggest issues new moms face when losing weight after childbirth.
After recovering from delivery (which may take a couple month or you doctor says it’s ok), find a perfect workout plan that suits your schedule and personality. There are so many options when it comes to exercising but the best option is the one that YOU will enjoy the most.
Walking may be the perfect postpartum activity because it’s easy to do, not strenuous and can include baby (in a stroller). You can incorporate weigh lifting or a resistance routine (such as yoga or using exerics bands) once you regain your strength and your baby is a little older. The goal should be to enjoy your alone time and get your body moving for at least 10-30 minutes, 3 times a week. That is only 30-90 minutes for the whole week!
AVOID WEIGHT LOSS FADS
Educate yourself about nutrition, not diets. It is easy slip into the “I want to lose weight fast” mentality. Most fad diets restrict certain food groups and portions, which result in quick weight loss but impossible to sustain. This is the main reason why people on fad diets end up regaining the weight they lost. This also damage health in the long run and your self-esteem.
This is why I really recommend seeing a dietitian. As much as you can Google nutrition tips, the guidance of a dietitian can help provide you with personalized nutrition information that is right for YOU.
SLEEP , SLEEP, SLEEP
This study found that mums who slept five or less hours per night were more likely to hold onto their extra baby weight – This is because when you’re sleep deprived, your body releases the stress hormone cortisol, which can promote weight gain around your belly.
LOVE YOURSELF
If you are a new mom or a mom of two or three, that doesn’t mean that you can neglect your own health. Your well-being is just as important as your child’s well-being. I truly believe that part of being a good mom or new mom means taking care of myself, and slowly getting back to my healthy and comfortable weight is part of that. Don’t beat yourself up if you’re not bouncing back as quickly as you’d like.
BOTTOM LINE
Having a baby not only changes your life but also bring about many changes in your body including the weight gain. It is not easy to take care of yourself with a new baby. Having a Chinese culture background, I view the first 3 months postpartum as recovery. The focus should be on eating for energy, physical and emotional recovery, rather than weight loss.
Quinoa is an easy grain to love. If you are unfamiliar with quinoa (pronounced KEEN-wah) you can check out my last post that I talked about what it is, where it is found and how to use it!
This Black Bean Quinoa Salad is fresh, delicious and packed with colorful veggies.
In a saucepan, bring 2 cups vegetables broth to a boil. Add quinoa and reduce the heat to low. Cover and simmer for 20 minutes until the broth is absorbed and the quinoa is tender.
In a small bowl, whisk together all the dressing ingredients
In a large bowl, combine quinoa, black beans, orange peppers, tomatoes, corn. Toss with the dressing.
Enjoy immediately, or store in a covered container for later.
Smoke point refers to the temperature at which an oil starts to burn and smoke. When oil is heated past its smoke point, it decomposes – it loses its beneficial nutrients, generates toxic fumes, and creates harmful free radicals.
The smoke point of cooking oils varies widely. In general, the more refined an oil, the higher its smoke point, because refining process removes impurities and free fatty acids that can cause the oil to smoke.
UNREFINED OILS
Unrefined cooking oils occur exactly as they do in their plant form (nuts, seeds, olives, grains). They are mechanically extracted from their oily parts through crushing and pressing and then left in their virgin state. This extraction process preserves their high flavor and nutrients, making them a healthier choice.
Unfortunately, unrefined cooking oils (and their nutrients) don’t play well with heat. They tend to have a low smoke pointand are most suitable for drizzling, dressings, and lower temperature cooking. Another disadvantage of unrefined oils is their short shelf-life. As a result, many of them aren’t even available for purchase in their unrefined form.
Unrefined oils such as flaxseed oil, wheat germ oil and walnut oil have a low smoke point and should not be heated.
Expeller-pressed versus cold-pressed oils
Expeller pressing is a chemical-free process that removes the oils from their source using a mechanical press. Minimal heat is generated in the process.
Cold-pressed oils are extracted using an expeller press but under a carefully controlled temperature setting below 120°F. Cooler temperatures preserve the flavour and aroma of heat-sensitive oils. Cold pressing also retains naturally occurring phytochemicals, such as polyphenols and plant sterols, as well as vitamin E.
REFINED OILS
Refined cooking oils are made by highly intensive mechanical and chemical processes.
Cleaning the oil seeds involved dehulled, deskinned and stripped of all extraneous material.
Grinding: Crushing the seeds and heating them in a steam bath.
Pressing: Putting the seeds through a high volume press which uses high heat and friction to press the oil form the seed pulp.
Extracting additional oil with solvents: Bathing the seeds in a hexane solvent bath and then steaming them again to squeeze out more oil.
Putting the seed/oil mixture through a centrifuge and adding alkaline substance (sodium hydroxide or sodium carbonate) to begin the separation of the oil and seed residues.
Refining the crude vegetable oil, including degumming, neutralizing, and bleaching.
Deodorizing the final product.
Packaging the oil into clean containers (glass or plastic).
Refined oils typically have a neutral taste and odour and a clear appearance. The number one reason manufacturers refine oils is to produce neutral flavor, longer shelf-life, and a high smoke point.
Unrefined oils have the same fatty acid profile and calorie content as refined.
A GUIDE TO COOKING WITH OILS
The cooking oil you choose depends on how you intend to use it, its nutritional qualities and its flavour. Depending on the source referenced, the smoke point of cooking oils will vary slightly due to impurities in the oil and the fact that oils break down gradually, rather than at one specific temperature.
Almond oil: Smoke point: 430°F (221°C). High in monounsaturated fat and an excellent source of vitamin E. Nutty flavour. Use for frying, grilling, roasting, baking and salad dressings.
Avocado oil:Smoke point: 520°F (271°C). Sweet aroma. High in monounsaturated fat and vitamin E. Use for searing, frying, grilling, roasting, baking and salad dressings.
Butter:Smoke point: 350°F (177°C). High in saturated fat. Use for sautéeing and baking.
Canola oil: Smoke point: 400°F (204°C; refined). A good source of monounsaturated fat and high in alpha-linolenic acid (ALA), an anti-inflammatory omega-3 fatty acid. Neutral flavour. Extremely versatile. Use for sautéeing, pan-frying and baking.
Coconut oil (virgin):Smoke point: 350°F (177°C). Virgin coconut oil is high in lauric acid (a medium-chain fatty acid) that raises both HDL (good) and LDL (bad) cholesterol levels. It also contains a very high percentage of saturated fat (91%). Use for sautéeing and baking.
Corn oil:Smoke point: 450°F (232°C; refined). High in polyunsaturated fatty acids. Mild flavour and aroma. Use in baking, sautéing, stir-frying.
Flaxseed oil: Smoke point: 225°F (107°C). Best oil source of the omega-3 fatty acid (ALA). Use for salad dressings, smoothies and drizzling over cooked foods. Keep refrigerated.
Grapeseedoil: Smoke point: 421°F (216°C; refined). Extracted from grape seeds (a byproduct of wine-making), rich in polyunsaturated fatty acids. Use for sautéeing, frying, baking and salad dressings.
Olive oil (extra virgin): Smoke point: 320°F (160°C). High in monounsaturated fat. Good source of vitamin E and antioxidants called polyphenols. Fruity, tangy, bold flavour. Use for sautéeing and frying over medium-high heat, and salad dressings.
Olive oil (virgin): Smoke point: 410°F (210°C).
Olive oil (refined/light): Smoke point: 465°F (240°C). High in monounsaturated fat. Mild flavour. Use for all-purpose cooking and baking.
Peanut oil:Smoke point: 450°F (232°C; refined). A good source of monounsaturated fat and contain Vitamin E. Nutty yet mild. Use for searing, deep-frying, pan-frying, sautéeing, roasting, grilling, baking and salad dressings.
Safflower oil: Smoke point: 450°F (232°C; refined). Naturally high in omega-6 fatty acids, but often modified to be high in monounsaturated fatty acids (oleic acid). Use for searing, deep-frying, pan-frying, sautéeing, roasting, grilling, baking and salad dressings (mild flavour).
Sesame oil:Smoke point: 350°F (177°C; unrefined). Nutty flavour. Using in Asian cooking.
Sunflower oil:Smoke point: 450°F (232°C; refined). Naturally high in polyunsaturated fatty acids, but often modified to be high in monounsaturated fatty acids (oleic acid). Neutral flavour and colour. Use for deep-frying, pan-frying, sautéing, roasting, grilling, baking and salad dressings.
Walnut oil:Smoke point: 320°F (160°C, unrefined); 400°F (204°C. semi-refined). A good source of the omega-3 fatty acid (ALA). Rich nutty flavour. Use for salad dressings and drizzling over foods after cooking. Short shelf life. Keep refrigerated.
Choose the most heat stable oils, it’s important to store and use oils correctly to protect them from becoming rancid.
TIPS FOR PREVENTING OILS BECOMING RANCID
When oils are exposed to oxygen, heat and light, they go rancid and start to form toxic compounds. You can smell or taste it. Proper storage can prolong the shelf life of your oils.
Store away from sunlight in a cool and dry place (heat and light can generate free radicals that degrade an oil’s taste and quality)
Replace the cap after use
Never re-use oil once it has been heated
Consume within 12 months
Cook for shorter periods of time and at slightly lower temperatures
Choose heat stable oils for high temperature cooking
If your oil is rancid, get rid of it. The nutritional value is gone, and consuming it poses the potential for long-term health effects.
BOTTOM LINE
No matter which oil you choose, use as little as possible. Less than 2 tbsp (6tsp) of added oil and fat per day.
Which oils do you use for cooking? What questions do you have about these ingredients? Share them and ask in the comments below!
Lentil is my favourite plant based protein. Lentils are sustainable, healthy, affordable and incredibly versatile. A fibre-rich, plant-based diet that includes lentils and other pulses is linked to a lower risk of obesity, type 2 diabetes, heart disease and some types of cancer.
I wanted to make a portable savory snack that someone can easily take to work or gym with them. So I came up with these no bake lentil balls.
These nutritious bites are easy to make and perfect for children to get involved with!
1tspAllspice (or cinnamon, nugget or your favourite baking spice)
2cupsquick oats
1cuppumpkin seeds
1/2cupdark chocolate chips (optional)
Instructions
Line a baking sheet or two with parchment or wax paper.
Rinse lentils and transfer them to a small saucepan. Cover them with 2 cups of water and bring to a boil. Lower heat to medium and simmer for 30 minutes.
Drain lentils and transfer them to a small mixing bowl. Set the lentils aside to cool.
In a large mixing bowl, stir together the peanut butter, coconut oil, bananas, prunes, and cocoa powder, spice, oats, seeds and chocolate chips.
Roll into tablespoon sized balls and and place on the baking sheet.
Cover and refrigerate or freeze for an hour. The balls will become more solid and ready to eat.
Store in air tight container in the fridge to snack on during the week, or freeze until you are ready to nibble.
Whether you are hitting the gym, a Zumba class, boot camp or a simple jog around your neighbourhood, what you eat before and after your workout can significantly impact your fitness goals. Although, as a casual exerciser you don’t necessarily need all sorts of fancy shakes and supplements to support your workout, a simple snack of real whole food is often all you need. By eating the right types of foods, at the right times, you’ll have more energy, be able to workout at a higher intensity and recover faster for your next workout.
As a dietitian, here are the top tips I give my clients regarding eating right both before and after your workout.
WHAT TO EAT BEFORE A WORKOUT
Eating something before your workout can have several benefits: it fuels your body with energy, boost your performance and decreases muscle protein breakdown.
1. Carbs are not devil
Carbs = energy. Carbohydrates are our bodies preferred use of energy. When we eat them, they break down into glucose and stored as “glycogen” in muscles and liver. During a workout, your body takes the glycogen, and converts it back to glucose in your blood so it can be used to fuel your workout. We feel fatigued when our glycogen stores get depleted. Appropriate carbohydrate intake is vital and will determine how much glycogen is stored in the body for use during workout. Choose complex carbohydrates, as it takes a slow and steady approach to releasing energy, such as whole grains, vegetables, fruits, and legumes.
2. Protein
Recent research shows that the total amount of protein you have during your workout day may be more important than if you eat your protein right after the workout to help you build and repair your muscles. You can divide protein intake into 3-4 meals or snacks that are evenly spaced over the day. Aim for about 15 to 25 g of protein at each meal and snack. Include protein from a variety of different food sources, such as lean meats, Greek yogurt, milk, egg, cheese, hemp seeds, tofu, legumes, nut butter, nuts/seeds.
3. Timing is the key
It is best not to eat immediately before a workout because while your muscles are trying to do their “works”, your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance and may cause you to experience some GI discomfort.
The ideal time to eat is between 30 minutes to 3 hours before your workout, depending on how your body tolerates foods. I recommend to experiment and see what time frame works best for your body. That way you are not still digesting when you hit the fitness class, but you haven’t gone and used all those helpful calories yet.
If your exercise is light, such as going for a casual walk or a quick bike ride, you may not need to fuel up first.
If you are working out first thing in the morning, you probably won’t be able to eat a whole meal before you hit the class. A small snack or mini-breakfast should be sufficient. I like to start sipping the smoothie an hour before I hit the gym, and finish the other half when I’m done. If you are exercising later in the day, I recommend having a small snack 30 minutes to an hour before your workout, or working out 2-3 hours after a well-balanced meal.
WELL-BALANCED MEALS
Oatmeal with 1 tbsp of nut butter and 1/2 cup of berries
4 oz lean protein, 3/4 cup carbs (brown rice, quinoa) and 1 cup of stir-fry vegetables
Omelette with veggies of choice (spinach, peppers, onion), 1/2 avocado on top, 1 slice of toast
You need to eat after a workout. Period. Eating after a workout is all about replacing the calories you used up. For one, it is important to replenish the glycogen that has been depleted during your exercise. Secondly, eating protein after a workout is a must for a speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (potassium, sodium, etc), which you lose when you sweat.
When you don’t eat after a workout, you can end up fatigued and battling low blood sugar. You’re also inhibiting your body’s repair process. If you routinely skip eating after a workout, it will be harder to reach your fitness goals.
1. Eat right away
Ideally you want to refuel within about 30 minutes of working out to get those energy back up. If you aren’t able to eat a full meal right away, have a snack within 30 minutes of completing a workout, then a full meal 3-4 hours later.
2. Refuel with carbs and protein
After an energy-depleting workout, carbohydrates (to replenish glycogen stores) and protein (to stimulate muscle growth) are key components.
3. Don’t overcompensate
Here’s the thing, it’s really easy to overdo it with your post workout snacks, and end up eating or drinking more calories than you actually burned. That’s fine if you are trying to gain weight, but for those who want to lose or maintain their weight, this is counterproductive.
If you workout early in the morning, before lunch or dinner then a whole food meal (Any of the above pre-workout suggestions) would be the perfect and ideal way to refuel your body.
If you’re on-the-go and not having a meal for a few hours, here are a few post workout snack ideas:
1 cup of chocolate milk
Fresh fruit
1 slice of whole wheat toast with 1 tbsp of nut butter and 1/2 sliced banana
1 slice of whole wheat toast with 1-2 hard-boiled eggs
Crackers and Tuna
1 fruit and a handful of Almonds
2 hard-boiled eggs
HYDRATION
A healthy adult needs about 2.2 to 3 L (9 to 12 cups) of fluids every day. Being active increases your needs due to the fluids lost through sweat. Depending on the workout you do, its intensity, the weather and your individual sweat rate, you could lose anywhere from 0.3 to 2.4 L of sweat per hour.
Dehydration happens when fluid losses due to sweating are not replaced. This can leave you overheated, tired and hurt your performance. Signs of dehydration are thirst, dizziness, headache, fatigue, muscle cramps or spasms. Severe dehydration increases the risk for heat illness and heat stroke.
Check the colour of your urine. Plenty of pale yellow (e.g. lemonade colour) urine is a sign you are well hydrated. Producing only a small amount of dark yellow (e.g. apple juice colour) urine could mean that you are dehydrated.
A good place to start is drinking about 2-3 cups of water 4 hours before workout and 1-2 cups of water 2 hours before working out. You should try to stay hydrated throughout your workout.
Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away. Don’t stop drinking just because you’re done.
If you lose any weight immediately after workout, it’s actually water loss from your body, so drink 1. 5 L of fluid for every kilogram lost.
BOTTOM LINE
Pre Workout Meals
Enjoy a balanced meal 2-3 hours pre-workout
Have a snack with complex carbohydrates 30-60 minutes before exercise only if you’re hungry or if your workout lasts more than an hour
Stay hydrated.
Post Workout Meals
Stock up on complex, high glucose carbohydrates immediately
Within 2 hours of activity, include complex carbohydrates and protein to enhance glycogen replacement, and help build and repair your tired muscles.
Again, stay hydrated!
Now I want to know what is your favourite exercise/workout? What is your favourite pre-workout snacks? Leave me a comment below with your thoughts. Happy exercising!
Are you struggling with making healthy breakfast for the family? Quiche is my favourite dish. I am eager to share this quick recipe that you can make ahead of time, which also makes great lunch leftovers!
Gather all ingredients.
Prick pie shells (bottom and sides) all over with a fork.
To prevent shrinkage during baking. Line the crust with aluminum foil, and cover with rice, then pre-bake the crust in your heated oven for about 10 minutes.
In medium mixing bowl – whisk together the eggs and milk.
Spread cooked spinach over bottom of cooked pie crust, then sprinkle shredded cheese.
Pour egg and milk mixture over spinach and cheese.
Bake at 350F for 35 to 40 minutes until custard is set and top is lightly golden. Serve hot or warm.
This recipe can be made up to a day ahead of time and refrigerated. TO reheat: cover the quiche with aluminum foil and bake in a preheated 350F over for 35 to 40 minutes or until hot in the centre. The cooled quiche may also be wrapped tightly in foil and frozen for up to 2 months. Let the quiches thaw in the refrigerator overnight before reheating.
This recipe is packed with protein to help you feel satisfied longer. Enjoy the versatility to use your favourite veggie and cheese combinations.
12little unbaked pie shells, thawed (or 1 unbaked 9" pie shell)
3-4large eggs, beaten
1/2cupmilk
A handful of spinach, chopped
1/2cupcheddar cheese, shredded
1/2tspsalt
1/2tspblack pepper, ground
Instructions
Preheat oven to 450F (230’C).
Remove pie shells from freezer and thaw until just soft enough to easily prick with a fork. Prick bottom and sides all over with a fork.
Line the unbaked pie shells with a small square of aluminum foil. Fill with raw rice or dried beans to minimize shrinkage during baking. Baked in preheated oven until lightly browned at edge, about 10 minutes. Lift out foil and rice. Cool on a wire rack. Turn oven down to 350F.
In a frypan, spray with olive oil spray over medium-heat, and sauté spinach until tender.
Beat eggs in a small bowl. Add milk, salt and pepper.
Layer cooked spinach first into pie shell. Add cheddar cheese. Pour egg mixture over top of the vegetables and cheese in the pie shell.
Cook for 35-40 minutes or until a knife inserted into the centre comes out clean.
Cook for 35-40 minutes or until a knife inserted into the centre comes out clean.
Lactose is is a naturally occurring sugar found in milk and other dairy products (yogurt, cheese and ice cream). When you consume food or drinks containing lactose, an enzyme named lactase in the small bowel will break down lactose into two simple sugars: glucose and galactose. These nutrients are then absorbed in the small intestine.
However, some people might produce less lactase than the others. If the small bowel has insufficient lactase, the lactose consumed will not be digested properly and will continue through to the large bowel. Lactose in the large bowel will be fermented by the gut bacteria, which produces gases including hydrogen, carbon dioxide and methane. This gas production not only can lead to unpleasant gastro-intestinal symptoms such as distention, bloating, flatulence and constipation but can also draw water into the large bowel resulting in loose stools or diarrhea.
Some people may have a temporary lactose intolerance due to viral infection like the stomach bug, while others can experience it when they have a digestive disorder like celiac disease. Still others may experience lactose intolerance their entire lives.
SYMPTOMS
bloating
abdominal pain due to gas
tummy cramps
nausea
loose stool or diarrhea
If you are lactose intolerant, the symptoms may vary and are dose-dependent. That is, the more lactose you consume, the worse the symptoms become. Symptoms may occur immediately after drinking milk or eating dairy products, or they may be delayed for hours.
Lactose intolerance is NOT an allergy to milk.
DIAGNOSIS
To diagnose lactose intolerance, the hydrogen breath test is a simple, non-invasive and reliable investigation test. Lactose intolerance is indicated when hydrogen and methane levels of breath meet a certain criteria following the oral consumption of standard dose of lactose.
Another simple way to diagnose lactose intolerance is an elimination diet which involves removing lactose in the diet and assessing whether symptoms improve, followed by a re-introduction of lactose in the diet to assess whether symptoms return.
WHAT FOODS CONTAIN LACTOSE?
Read the ingredient list on product labels to find out if the product contains a lactose-cotaining food. Food items to look out for include: milk, milk solids, malted milk, buttermilk, curds, cheese flavours, non-fat milk powder, non-fat milk solids, sweet or sour cream, lactose, whey and yogurt.
Note: 1) the cultures in yogurt help to digest lactose 2)Products that contain lactic acid, lactalbumin, lactate and casein do not contain lactose.
IF YOU ARE LACTOSE INTOLERANT, SHOULD ALL DAIRY PRODUCTS BE AVOIDED?
Yes, you will need to modify the diet in order to alleviate the discomfort and symptoms at the beginning. The first step is to remove all sources of lactose in the diet that can cause problematic symptoms, including milk and dairy products.
The second step is to find nutritious substitutions for those items you’re removing:
Note: 1)”Lactose free” means that there is no detectable lactose in the food. 2)”Lactose-reduced” means that at least 25% of the lactose in the product has been removed.
Recent research has suggested that most people with lactose intolerance can consume up to 12 to 15g of lactose without any symptoms. You can still tolerate some foods that contain lactose like yogurt or cheese, even if you are lactose intolerant.
OTHER TIPS ABOUT INCLUDING LACTOSE IN YOU AND YOUR CHILD’S DIET:
Drink milk in smaller quantities. Most people with lactose intolerance can tolerate 1/2 cup milk at a time.
Eat small amounts of lactose-containing foods spaced throughout the day.
Eat with other solid foods may delay digestion, offering more time for the lactase enzyme to break down lactose.
Yogurt may also be tolerated (plain better than flavoured), because the live bacteria in the yogurt partially digests the lactose before consumption. Yogurt is also a semisolid, which moves slowly through the digestive tract.
Aged cheese tend to have lower lactose content.
Try lactase enzyme drops or tablets from the pharmacy. Tablets are taken before eating foods that have lactose. Enzyme drops can be added to milk before drinking.
Soy products do not contain any lactose and can be a suitable substitute for dairy products, providing they have calcium added.
Do you have a child with lactose intolerance? How are you managing? Did you know that I provide one-on-one nutrition counselling service for children and families? If you are diagnosed with lactose intolerance, I can help to ensure you are not missing out on important nutrients such as Calcium. This is particularly important for children. If this is something you’d like to learn more about, check out here.
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Disclaimer: Information on this website is for general knowledge only and not meant to substitute care from a dietitian, physician or other health care provider. Please contact your health care professionals with your specific concerns.
Spread cooked spinach over bottom of cooked pie crust, then sprinkle shredded cheese.
Pour egg and milk mixture over spinach and cheese.
