Odds are that you or someone that you know has come across conflicting claims over the health effects of carbohydrates, also known as carbs. For decades, this nutrient has been the center of debate regarding the push to cut them out or keep them in the diet. These diets are what we call fad diets and should be explored with caution. Carbohydrates are an essential nutrient for our body, and we’re here to tell you why and how you can enjoy carbs as part of a nutritious, balanced diet.
When we eat carbohydrates, they go into our digestive system to be broken down into single sugar molecules, called monosaccharides (Holesh et al., 2023). The most common monosaccharide is glucose. From the intestine, glucose gets absorbed into the bloodstream to be delivered to our cells, tissues, and organs as their main source of fuel to carry out tasks that keep our bodies functioning. When the body doesn’t get enough carbs, it starts using other sources of fuel by breaking down the body’s fat and muscle stores. While our bodies can use fat and protein for energy, glucose is the preferred source of fuel for the body, especially in the brain. In fact, North American dietary guidelines recommend that 45-65% of our total daily energy come from carbs; that’s about 200-300 grams per day when consuming 2000 calories in a day.
There are 3 main types of carbohydrates: sugars, starches, and fiber (Holesh et al., 2023). Sugars are simple carbohydrates with 1-2 sugar molecules, like glucose. These simple carbs are easily digested and enter the bloodstream quickly to provide energy. Starches are complex carbohydrates with 3 or more sugar molecules bound together in complex structures that take longer to digest and therefore provide a slower rise in blood sugar. The last type of carb is fiber, a non-digestible complex carbohydrate that has many benefits for our body, including balancing blood sugar and cholesterol levels and keeping our bowel movements regular. Check out the table below for some examples of carb foods.
Sugars |
Starches |
Fiber |
|
|
|
While there is room to enjoy all types of carbs, emphasizing starches and fiber more and simple sugars less will ensure a healthy, balanced diet with several benefits for heart health, blood sugar control, and weight management (Sievenpiper, 2020). This is because starches and fiber provide a high quality source of carbs from whole foods like fruit, grains, legumes, etc., and they are low in simple sugars, meaning that they don’t raise blood sugar very quickly. Whole foods additionally provide many other essential and beneficial nutrients for our body. A balanced diet with a moderate amount of carbs, especially from fruits, vegetables, and legumes is associated with a lower risk of deaths related to heart health (Miller et al., 2017). Regardless of the amount of carbs you choose to eat, focusing on high quality carbs from whole foods as part of an overall healthy eating pattern is the best way to ensure that your body gets the nutrition it needs. And remember that eating simple sugars can fit into a healthy eating pattern too, so go ahead and enjoy that sweet treat!
A great source of healthy carbs can be found in REMIX products. Both Bean Bark and BEANIES contain starches and fiber from beans and upcycled fruits and vegetables. Give them a try today, it’s the snack you’ve BEAN waiting for!
Holesh, J. E., Aslam, S., & Martin, A. (2023). Physiology, Carbohydrates. In StatPearls. StatPearls Publishing.
Miller, V., Mente, A., Dehghan, M., Rangarajan, S., Zhang, X., Swaminathan, S., Dagenais, G., Gupta, R., Mohan, V., Lear, S., Bangdiwala, S. I., Schutte, A. E., Wentzel-Viljoen, E., Avezum, A., Altuntas, Y., Yusoff, K., Ismail, N., Peer, N., Chifamba, J., Diaz, R., Rahman, O., Mohammadifard, N., Lana, F., Zatonska, K., Wielgosz, A., Yusufali, A., Iqbal, R., Lopez-Jaramillo, P., Khatib, R., Rosengren, A., Kutty, V.R., Li, W., Liu, J., Liu, X., Yin, L., Teo, K., Anand, S., Yusuf, S., & Prospective Urban Rural Epidemiology (PURE) study investigators. (2017). Fruit, vegetable, and legume intake, and cardiovascular disease and deaths in 18 countries (PURE): a prospective cohort study. Lancet (London, England), 390(10107), 2037–2049.
Seidelmann, S. B., Claggett, B., Cheng, S., Henglin, M., Shah, A., Steffen, L. M., Folsom, A. R., Rimm, E. B., Willett, W. C., & Solomon, S. D. (2018). Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet. Public health, 3(9), e419–e428.
Sievenpiper J. L. (2020). Low-carbohydrate diets and cardiometabolic health: the importance of carbohydrate quality over quantity. Nutrition reviews, 78(Suppl 1), 69–77.
]]>Choosing the right foods to feed ourselves and our loved ones can feel daunting when there’s a food allergy involved. So many packaged products in the grocery store seem to contain allergens such as milk, eggs, peanuts, tree nuts, or soy. Soy-containing products can be particularly confusing, especially when considering ingredients not directly containing soybean, like soy lecithin. How can we be sure that what we are eating is safe? Let’s take a look at what expert sources have to say about soy products and allergies.
Soybeans are a type of legume that are rich in nutrients including protein, fiber, and iron. This bean is very versatile as many soy products come from soybeans. This includes soy milk, soy sauce, soy oil, tofu, edamame (steamed soy beans), and much more (Food Allergy Canada, n.d.). Many processed foods also contain soy such as baked goods, deli meats, and snack foods.
In Canada and the USA, soy is considered a priority or major food allergen because of the protein found in the soybean. This allergy is most common in infants and is often outgrown by age 10 (Savage et al., 2010). Despite being a priority allergen, soy allergies are the least common compared to other priority allergens like eggs, peanuts, and milk (Messina and Venter, 2020). In fact, milk allergies are more than 7 times more common in Canada and the USA, compared to soy allergies.
Soy lecithin is a food additive that is most often used as an emulsifier to help mix ingredients together and prevent them from separating (think of oil and water). Soy lecithin comes from soybean oil and is mainly made up of fat molecules, but also contains small amounts of soy proteins (Gu et al., 2001). Soy lecithin is also available as a health supplement as some studies have reported health benefits for lowering cholesterol (Ovesen et al., 1985, Ramdath et al., 2017). When taken as a supplement capsule, this is a much larger quantity of soy lecithin than what is found in packaged food products.
Generally speaking, the amount of protein in soy lecithin is not enough to result in an allergic reaction when consumed in small quantities found in packaged foods (Gholmie et al., 2020). However, some of these soy proteins may cause allergic reactions similar to other soy foods, especially in those who are very sensitive to soy (Health Canada, 2017). There may be a bigger risk of an allergic reaction to soy lecithin if consuming large amounts, such as in a health supplement capsule form. This is because of the higher content of allergy-causing soy proteins (Gu et al., 2001).
Reading food labels and speaking with your healthcare provider and/or allergist is always the safe thing to do if you are unsure about consuming products that contain soy lecithin.
It may depend on the severity of your soy allergy. Bean Bark contains a small amount of soy lecithin to help the chocolate flow better during the manufacturing process. Since the content of soy protein is quite low in Bean Bark, it can be a safe option for most people, even if you have a soy allergy. Remember, when in doubt, always consult with your healthcare professional if you are concerned about consuming soy lecithin or other potential allergens.
Food Allergy Canada. (n.d.). Soy. https://foodallergycanada.ca/allergies/soy/
Gholmie, Y., Lozinsky, A. C., Godwin, H., Reeve, K., Dzubiak, R., Shah, N., & Meyer, R. (2020). Tolerance of soya lecithin in children with non-immunoglobulin E-mediated soya allergy: a randomised, double-blind, cross-over trial. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 33(2), 232–240.
Gu, X., Beardslee, T., Zeece, M., Sarath, G., & Markwell, J. (2001). Identification of IgE-binding proteins in soy lecithin. International archives of allergy and immunology, 126(3), 218–225.
Health Canada. (2016, August 31). Soy- A priority food allergen. Government of Canada. https://www.canada.ca/en/health-canada/services/food-nutrition/reports-publications/food-safety/priority-food-allergen.html
Messina, M., & Venter, C. (2020). Recent surveys on food allergy prevalence. Nutrition Today, 55(1), 22-29.
Ovesen, L., Ebbesen, K., & Olesen, E. S. (1985). The effects of oral soybean phospholipid on serum total cholesterol, plasma triglyceride, and serum high-density lipoprotein cholesterol concentrations in hyperlipidemia. Journal of parenteral and enteral nutrition, 9(6), 716–719.
Ramdath, D. D., Padhi, E. M., Sarfaraz, S., Renwick, S., & Duncan, A. M. (2017). Beyond the Cholesterol-Lowering Effect of Soy Protein: A Review of the Effects of Dietary Soy and Its Constituents on Risk Factors for Cardiovascular Disease. Nutrients, 9(4), 324.
Savage, J. H., Kaeding, A. J., Matsui, E. C., & Wood, R. A. (2010). The natural history of soy allergy. The Journal of allergy and clinical immunology, 125(3), 683–686.
When you hear the word “dietitian”, do you picture a white-coated professional in a sterile clinic, helping you eat well while you’re sick? Or do you imagine a fitness professional at the gym, helping you sculpt your body to perfection? But have you ever thought of a dietitian working in a food company?
As you may know, dietitians in the clinical setting or in the gym can play a crucial role in bridging the gap between clients and their goals. By counseling clients and guiding them toward tailored nutritional goals, dietitians can help people make informed choices about what they eat.
HOWEVER, dietitians are not just limited to clinical settings or gyms. They can also work in the food industry where they can directly improve food products to be more nutritious, meeting the nutritional needs of people in the community. In fact, according to T.R. Kirk, dietitians in food manufacturing are a powerful force, working to make our food healthier and our lives better on a national level (Kirk et al., 2007).
Dietitians are the ones who can match knowledge about food with different nutrition needs, making them the perfect candidates to bridge the gap between the two. By teaming up with manufacturing staff, dietitians can help develop the nutrient content of different food products, matching them with the nutrition recommendations for healthy eating guidelines (Kirk et al., 2007). They aim to meet different goals, such as lowering the fat, sodium, and sugar content of certain food products, while also enriching the nutrient content of other products to meet the nutrition needs of customers who have nutrient deficiencies (Kirk et al., 2007). This could involve fortifying food with vitamins and minerals or enriching the protein and caloric content of food.
Health Canada defines functional foods as “similar in appearance to, or maybe, a conventional food, is consumed as part of a usual diet, and is demonstrated to have physiological benefits and/or reduce the risk of chronic disease beyond basic nutritional functions” (Health Canada, 2017). From this definition, dietitians have a very important role in developing functional foods and making them as functional as possible for the ultimate goal of reducing the prevalence of disease and nutrient deficiencies (Thomson et al., 1999).
Dietitians in the food industry have a powerful position in the food system where they can invest in management systems that help reduce food and packaging waste (dietitians of Canada, 2020). Being aware that 50 million tonnes of food is wasted in Canada each year, despite 60% of it being avoidable (Blair, N., 2022), dietitians in the food industry can innovate creative plans to make the most of the avoidable food waste by incorporating them into food manufacturing. In fact, one of the main objectives of Remix is to reduce the waste of fruits and vegetables by creatively incorporating upcycled produce into their snack production.
Dietitians definitely have a role in improving marketing most importantly, labeling and advertising (Kirk et al., 2007). For example, dietitians are consulted to make sure the nutritional claims on the label are justifiable and match with the laws and regulations (Kirk et al., 2007). In other words, the dietitian has an important role in presenting the nutritious content of the product in an ethical and legal way.
Two dietetics students at McGill University refused to let the issue of food waste go to waste. They put their nutrition-educated minds and creative hands to work, creating a healthy snack using imperfect fruits to make high-fiber, high-protein snacks. After testing small batches in their apartment kitchen, they scaled up production to three kitchen facilities. Today, Remix snacks are sold at over 400 grocery locations, with the goal of shaping the food industry with healthier choices and reducing food waste. The promise of Remix is to commit to simple, good-tasting snacks that are good for you and the environment.
Blair, Nicole. “Food Waste in Canada Statistics for 2022 - Made in CA.” Made in Ca, 14 Sept. 2022, madeinca.ca/food-waste-canada-statistics/.
Health Canada. “ARCHIVED - Policy Paper - Nutraceuticals/Functional Foods and Health Claims on Foods - Canada.ca.” Canada.ca, 2019, www.canada.ca/en/health-canada/services/food-nutrition/food-labelling/health-claims/nutraceuticals-functional-foods-health-claims-foods-policy-paper.html.
Kirk, T. R. et al. (2007). Nutritionists in industry can play a key role in helping to achieve Health of the Nation targets for nutrition. Journal of Human Nutrition and Dietetics: The Official Journal of the British Dietetic Association, 20(3), 202–207. https://doi.org/10.1111/j.1365-277X.2007.00768.x
“Sustainable Food Systems: Dietitians’ Roles.” Dietitians of Canada, July 2020, www.dietitians.ca/. Accessed 29 Nov. 2023.
Thomson, C. et al., “Position of the American Dietetic Association.” Journal of the American Dietetic Association, vol. 99, no. 10, 1999.
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How we taste our food is controlled through biological mechanisms such as taste receptors on the tongue (Gravina et al., 2013). There are 5 tastes; sweet, bitter, sour, salty and umami. Umami flavour is of greatest interest when discussing yeast extracts. However, first, let us discuss what yeast extract is and how it relates to the flavour and taste of our food.
Yeasts are microscopic unicellular fungi that are often used in food production and cooking in multiple forms such as nutritional yeast, inactivated dry yeast or as yeast extracts. Yeast is often associated with fermentation. Fermentation has been used for 10,000 years, its roots beginning with alcoholic beverages and bread. One of the most frequently used yeasts for fermentation is Saccharomyces cerevisiae, more well known as brewer’s or baker’s yeast because of its common use in brewing beer and baking bread. Over the years, yeast has expanded from alcohol and bread production to being used for its natural flavoring (Carrau et al., 2017).
Yeast extracts are created from the content inside of the yeast cell. The cell wall of the yeast is broken down and the elements such as the proteins, amino acids (the building blocks of proteins) and B-vitamins are made into a concentrate to form yeast extract (Tomé, 2021). The process of forming yeast extract is highlighted in the image below.
(https://www.yeastextract.info/2020/04/23/from-fresh-yeast-to-yeast-extract-the-production-of-a-versatile-ingredient/) Information cross-referenced with (Tomé, 2021)
The exact composition of nutrients in yeast extract can vary depending on the production conditions, however, yeast extract contains an array of free amino acids such as glycine, alanine and the amino acid of interest, glutamic acid (Tomé, 2021). The main nutrition composition is outlined in the table below.
For 100 g |
Dried Yeast Extract |
Protein (g) |
69 |
Fat (g) |
< 0.5 |
Carbohydrate (g) |
7 - 13 |
B1 (thiamine) mg |
10 - 12 |
B2 (riboflavine) mg |
8 - 12 |
B3 (niacin) mg |
90 - 110 |
B5 (pantothenic acid) mg |
12 - 20 |
B6 (pyridoxine) mg |
6 - 8 |
*Data from a study conducted by Tomé 2021
If you are a fan of cooking shows, you may have heard the chefs talk about a dish having umami flavour. The Japanese word umami is used to describe the savoury taste that comes from amino acids making contact with taste receptors. This stands to reason because the umami receptor responds to all of the 20 amino acids. However, the umami receptors respond the strongest to glutamate or the amino acid glutamic acid (Gravina et al., 2013). Monosodium glutamate or MSG, is frequently found in many packaged foods such as canned soups, meats and instant noodle products. This is added in order to provide these products with a lot of flavour, or umami.
In recent years, many individuals look for more natural products to flavour their foods, which is what caused the rise in yeast extract. Yeast extract has been seen to be a successful natural replacement for MSG (Wang et al., 2019). Yeast extract contains amino acids including glutamate which is how they can cause a comparable flavor to MSG. Furthermore, yeast extract has been seen to have antioxidant properties that can be beneficial. Because of its nutrient and safety profile, yeast extract is recognized as safe as well as a natural way of providing flavours in many food products (Tao et al., 2023).
The Vegan Chedd’r Beanies use yeast extract. Many vegan products who aim to mimic the taste of cheese or meat use yeast extract in order to incorporate that umami flavour into the product. We use this to create the cheddar cheese taste, while keeping it vegan and dairy free so people with dietary restrictions can enjoy our snacks too. Which is why you can count on the Vegan Chedd’r Beanies to not compromise on flavour!
Carrau, F., Boido, E., Dellacassa, E. (2017). Yeast Diversity and Flavor Compounds. In: Mérillon, JM., Ramawat, K. (eds) Fungal Metabolites. Reference Series in Phytochemistry. Springer, Cham. https://doi.org/10.1007/978-3-319-25001-4_32
Gravina, S. A., Yep, G. L., & Khan, M. (2013). Human biology of taste. Annals of Saudi medicine, 33(3), 217–222. https://doi.org/10.5144/0256-4947.2013.217
Tao, Z., Yuan, H., Liu, M., Liu, Q., Zhang, S., Liu, H., Jiang, Y., Huang, D., & Wang, T. (2023). Yeast Extract: Characteristics, Production, Applications and Future Perspectives. Journal of microbiology and biotechnology, 33(2), 151–166. https://doi.org/10.4014/jmb.2207.07057
Tomé, D. (2021). Yeast extracts: Nutritional and flavoring food ingredients. ACS Food Science & Technology, 1(4), 487–494. https://doi.org/10.1021/acsfoodscitech.0c00131
Wang, S., Zhang, S., & Adhikari, K. (2019). Influence of Monosodium Glutamate and Its Substitutes on Sensory Characteristics and Consumer Perceptions of Chicken Soup. Foods (Basel, Switzerland), 8(2), 71. https://doi- org.proxy3.library.mcgill.ca/10.3390/foods8020071
]]>Have you ever found yourself sitting at a dinner table with people drinking wine who comment on the tannins? They may describe the tannins as creating a mouthfeel or a drying and silky texture. The word tannins may sound familiar to you without knowing exactly what they are and what they do.
Phytochemicals are found in all plant foods such as fruits, vegetables and grains. They act as the immune system for the plant, and when we eat these foods we benefit as well. Phytochemicals can improve our immunity and act as an antioxidant. Antioxidants help protect our cells from harmful free radicals. Phytochemicals include alkaloids, flavonoids and our word of the day; tannins (Hussain et al., 2019).Tannins are an antioxidant, which means they look for free radicals in our bodies to prevent harm and repair damage (Macáková et al., 2014).
Although we may forget, chocolate comes from a cocoa bean from a cacao tree, therefore containing phytochemicals. The particular phytochemical of interest are tannins which can be found specifically in dark chocolate. Over the years there has been a debate over whether or not tannins are helpful or harmful to our health.
Let’s break down some of the health claims…
Tannins have sometimes been called an “antinutrient”, meaning that they can block or interfere with the digestion and absorption of certain nutrients such as iron and protein. They do this by either inhibiting enzymes required for proper absorption or they can make the nutrient’s bioavailability decrease (Gemede et al., 2014).
Consuming tannins can impact our bodies through anti-inflammatory foods such as dark chocolate. Tannins can have anti-inflammatory effects such as in the digestive system and the brain. They have the ability to combat many of the harmful bacteria in our guts that can cause digestive system distress (Serrano et al., 2009). Along the same track, tannins are able to then balance our gut bacteria, microbiome, to prohibit unnecessary inflammatory signaling from taking place (Kiss et al., 2018).
Did you know that tannins can help increase happiness and state of mind, as tannins act like an antidepressant? They can do more for the brain than that however. Research has shown that tannins can help protect the brain from a number of illness such as Parkinson’s and Alzheimer’s. According to Ghulam Hussain et al., tannins appear to be able to reduce factors related to these diseases such as inflammation, oxidative stress and brain lesions.
There is a subgroup of tannins called ellagitannins (which is present in dark chocolate) and ellagic acid that have been seen to provide protection against cancer development and tumor formation! As mentioned, tannins contribute to a reduction in inflammation which is known to be a factor in the development of tumours (Ismail et al., 2016).
Free radicals can form in the body, from normal cell functions but they can also form from environmental factors such as pollution and radiation. When there are too many free radicals in our body, our body can become in oxidative stress. This can lead to illnesses such as cancer and neurological disorders (Pham-Huy et al., 2008). Oxidative stress can be helped however, through antioxidants and antioxidant foods (Macáková et al., 2014)!
Well, Bean Bark is made with dark chocolate, which we now know contains tannins. Tannins contain many health benefits, however, there are some concerns about tannins causing a reduced amount of nutrient absorption. How do we balance these claims? Like everything in life, balance is key! Even good nutrients in excess can be detrimental to health, and tannins are no different. That being said, nutrients consumed in moderation and as part of a healthy diet can provide the body with many benefits. Bean Bark contains many health benefits such as fibre and plant-based protein and dark chocolate, giving us our dose of our new anti-oxidant and anti-inflammatory phytochemical; tannins!
Fekadu Gemede, H., & Ratta, N. (2014). Antinutritional factors in plant foods: Potential health benefits and adverse effects. International Journal of Nutrition and Food Sciences, 3(4), 284. https://doi.org/10.11648/j.ijnfs.20140304.18
Hussain, G., Huang, J., Rasul, A., Anwar, H., Imran, A., Maqbool, J., Razzaq, A., Aziz, N., Makhdoom, E. U. H., Konuk, M., & Sun, T. (2019). Putative Roles of Plant-Derived Tannins in Neurodegenerative and Neuropsychiatry Disorders: An Updated Review. Molecules (Basel, Switzerland), 24(12), 2213. https://doi.org/10.3390/molecules24122213
Ismail, T., Calcabrini, C., Diaz, A. R., Fimognari, C., Turrini, E., Catanzaro, E., Akhtar, S., & Sestili, P. (2016). Ellagitannins in Cancer Chemoprevention and Therapy. Toxins, 8(5), 151. https://doi.org/10.3390/toxins8050151
Kateřina Macáková, Vít Kolečkář, Lucie Cahlíková, Jakub Chlebek, Anna Hošt’álková, Kamil Kuča, Daniel Jun, Lubomír Opletal, Chapter 6 - Tannins and their Influence on Health, Editor(s): Atta-ur-Rahman, Muhammad Iqbal Choudhary, George Perry, Recent Advances in Medicinal Chemistry, Elsevier, 2014, Pages 159-208, ISBN 9780128039618, https://doi.org/10.1016/B978-0-12-803961-8.50006-3.
Kiss, A. K., & Piwowarski, J. P. (2018). Ellagitannins, Gallotannins and their Metabolites- The Contribution to the Anti-Inflammatory Effect of Food Products and Medicinal Plants. Current medicinal chemistry, 25(37), 4946–4967. https://doi.org/10.2174/0929867323666160919111559
Pham-Huy, L. A., He, H., & Pham-Huy, C. (2008). Free radicals, antioxidants in disease and health. International journal of biomedical science : IJBS, 4(2), 89–96.
Serrano, J., Puupponen-Pimiä, R., Dauer, A., Aura, A. M., & Saura-Calixto, F. (2009). Tannins: current knowledge of food sources, intake, bioavailability and biological effects. Molecular nutrition & food research, 53 Suppl 2, S310–S329. https://doi- org.proxy3.library.mcgill.ca/10.1002/mnfr.200900039
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Did you ever notice that you start to feel better when you make a few positive changes to your health? Do you feel overwhelmed at trying to change too much at once? Consider starting with a few minor changes to reach your health goals and raise your quality of life as the first step on your road map to good health. Check out these recommendations, courtesy of Remix Snacks.
Processed foods are directly linked to health issues, including diabetes, heart disease, and chronic inflammation. Therefore, limiting processed foods in your diet is one of the most straightforward yet crucial changes you can make to your diet. For instance, instead of reaching for a bag of chips as a snack, you could opt for a handful of almonds or carrot sticks with hummus. High-protein, ready-to-eat snacks from Remix Snacks are also a great option to consider! And instead of frozen meals or fast food for dinner, consider cooking a simple dish from scratch, like baked chicken with steamed vegetables and brown rice. When making a sandwich, skip the store-bought white bread and choose whole-grain bread or try a lettuce wrap instead. By making these small, deliberate choices, you'll reduce your intake of added sugars, unhealthy fats, and excess sodium.
Also, if you’re serious about eating healthy, starting your own garden is one of the best changes you can make. And if you’re worried because you don’t exactly have the greenest of thumbs, it’s okay. There are plenty of resources out there loaded with gardening tips; click here to get started!
When starting an exercise routine, the most frequent mistake people tend to make is failing to set realistic exercise goals. Walking is free; you can do it almost everywhere, and it's a great low-impact exercise. It's a wonderful way to begin your new exercise routine. It only needs to be done 15-30 minutes a day. You can break up this time allotment into smaller increments.
To squeeze in walking at work, walk to coworkers' offices to speak to them in person instead of contacting them by phone. Use the stairs instead of the elevator, and take walks during breaks or lunchtime. If you order takeout, walk to the restaurant to pick up the order. After some short walks during work hours, the whole family can unwind for the day by walking around the neighborhood together.
Long-term stress can contribute to health conditions, such as high blood pressure, obesity, and depression. The best practice for managing stress is to plan your activities, prepare for stressful situations, and prioritize tasks. Be mindful of when you start to feel stressed, and take the time to relax when necessary. Seek professional guidance if needed.
Being spiritual and connecting to forces outside yourself directly correlates to your physical and mental well-being. For example, spirituality can come from your church community, nature, music, or meditation and can help build a sense of purpose and belonging. One good practice to enhance spirituality and manage stress is to use positive self-talk.
Take a special box – such as a shoebox – and write something positive on paper to add to it. For example, take a negative thought, such as "I can't believe I messed up," and change it to "mistakes happen to everyone, but I can correct it." Or change "I'm all alone and powerless" to "I'll allow myself to reach out for help and advice." Then, revisit your box once in a while to reinforce these ideas. These positive affirmations help transform your mindset.
Resolving to live healthier and starting with small changes can expand your quality of life. Walking more at work or creating meaningful family time by taking an evening stroll together can yield big results. Take time to relax, and be proactive about your health. Small steps can be the key to a happier and healthier life.
Remix Snacks offers the best snacks around. Click here to browse our shop!
In late 2022, Hershey Co faced a lawsuit from a consumer who alleged that the company failed to disclose the presence of heavy metals in its dark chocolate products. Specifically, the concerns were over lead and cadmium, two heavy metals that when ingested in large amounts, become harmful to human health. Understandably, this has caused concern and fear for the public who may now become hesitant to buy dark chocolate products. It is important for companies to be transparent about the ingredients in their products and to take steps to ensure that their products are safe for consumption. At Remix, we share this belief and strive to make our products as safe and healthy as possible. We use dark chocolate as an ingredient in our products, but we also make an effort to educate our customers about the health benefits and potential risks associated with this ingredient. So, let’s get into it.
In addition to being one of the world's most beloved treats with its rich and indulgent flavor, dark chocolate has numerous health benefits that make it a go-to treat to satisfy a sweet tooth and boost your well-being. Specifically, dark chocolate contains two main antioxidant properties: polyphenols and flavonoids (Samanta et al., 2022).
Bioactive compound |
Health Benefits |
Polyphenols |
|
Flavonoids |
|
Lead and cadmium are metals that occur naturally in rocks and soil. Since we rely on soil to grow our food, both can be present in small quantities in food items (Gardener et al., 2019). Our bodies can get rid of extra heavy metals found in our systems. It is only harmful to our health when we consume more than our bodies can remove. Exposure to these high levels of lead and cadmium can cause problems with our lungs, kidneys, reproductive system, and other parts of our body (Zhai et al., 2015). It's important to find safe eating practices that are practical and realistic, because the reality is that these heavy metals are unavoidable.
You don’t need to swear off chocolate entirely, but it’s important to treat chocolate for what it is - a treat. Here a few tips and tricks to enjoy chocolate, while also reducing the potential health risks:
Yes, but just like anything else, it is important to eat in moderation. It’s also worth noting that a diet high in calcium, zinc and iron can reduce the amount of cadmium being absorbed (Zhai et al., 2015). Lucky for you, Bean Bark is made with beans and contains a high source of iron. Enjoy Bean Bark snacks when you’re craving chocolate or even after a meal, as a healthy dessert alternative!
Gardener, H., Bowen, J., & Callan, S. P. (2019). Lead and cadmium contamination in a large sample of United States infant formulas and baby foods. The Science of the total environment, 651(Pt 1), 822–827.
Loria K. (2022) Lead and cadmium could be in Your dark chocolate. Consumer Reports. https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8480295550/
Samanta, S., Sarkar, T., Chakraborty, R., Rebezov, M., Shariati, M. A., Thiruvengadam, M., & Rengasamy, K. R. R. (2022). Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Current research in food science, 5, 1916–1943.
Zhai, Q., Narbad, A., & Chen, W. (2015). Dietary strategies for the treatment of cadmium and lead toxicity. Nutrients, 7(1), 552–571.
]]>Inflammatory bowel disease (IBD) is an autoimmune, long-term inflammatory condition of the gastrointestinal tract. IBD is the general term for people who suffer from Crohn’s disease (CD) and ulcerative colitis (UC). It is a complex disease that can have a detrimental effect on people's quality of life. It can cause stomach pains, diarrhea, bloody stools, and an increased risk of colorectal cancer in the future. But what causes IBD? In short, we don’t know. Researchers believe that it is likely triggered by a combination of environmental factors and genetic susceptibility. One of the most significant environmental triggers for IBD is believed to be diet. Specifically, diets that are high in fat and low in fiber, including fruits and vegetables, may increase the risk of developing IBD. When an individual with genetic susceptibility consumes this type of diet, their immune system reacts producing an abnormal response which can cause inflammation and damage of their bowel (Yusuf et al., 2022).
1 in 140 Canadians lives with Crohn’s or colitis and this condition can be diagnosed at any age
-Crohn’s and Colitis Canada
People with IBD often avoid certain foods, like spicy foods, raw vegetables, and foods that are high in fiber, even when they're not experiencing symptoms (Bergeron et al., 2018). This is because they believe that these foods can make their IBD worse. This tendency to avoid fiber-rich foods is especially common in individuals with CD. This is often because inflammation in the digestive tract, where fiber is broken down, is a key symptom in CD (Wedlake et al., 2014). However, a diet enriched with fiber can help reduce this inflammation. Additionally, it can help regulate your immune response, restore your gut health, and prevent colorectal cancer (Yusuf et al., 2022). Overall, there has been substantial evidence that supports the role of fiber in managing IBD. It can also enhance general body health.
At Remix, we offer snacks that are rich in dietary fiber. For instance, you’ll be getting 21% of your total fiber needs with BEANIES and 19% with Bean Bark. The fiber in these snacks come from mung beans, which produce less intestinal gas and are associated with fewer symptoms of bloating and satiety (Linlawan et al., 2019).
Bergeron, F., Bouin, M., D'Aoust, L., Lemoyne, M., & Presse, N. (2018). Food avoidance in patients with inflammatory bowel disease: What, when and who?. Clinical nutrition (Edinburgh, Scotland), 37(3), 884–889.
Linlawan, S., Patcharatrakul, T., Somlaw, N., & Gonlachanvit, S. (2019). Effect of Rice, Wheat, and Mung Bean Ingestion on Intestinal Gas Production and Postprandial Gastrointestinal Symptoms in Non-Constipation Irritable Bowel Syndrome Patients. Nutrients, 11(9), 2061.
Wedlake, L., Slack, N., Andreyev, H. J., & Whelan, K. (2014). Fiber in the treatment and maintenance of inflammatory bowel disease: a systematic review of randomized controlled trials. Inflammatory bowel diseases, 20(3), 576–586.
Yusuf, K., Saha, S., & Umar, S. (2022). Health Benefits of Dietary Fiber for the Management of Inflammatory Bowel Disease. Biomedicines, 10(6), 1242.
]]>Walking down the aisle of your local grocery store can feel like a daunting task with countless options to choose from, and cooking oils are no exception. To make matters worse, there's a lot of conflicting information online about which oils are healthy and which are not, leaving you feeling confused and frustrated. In recent years, canola oil has been the center of controversy among health enthusiasts that claim it’s toxic and should be avoided completely. But what do nutrition experts have to say?
The Canola plant, where canola oil is derived from, was developed through a crossbreeding of a rapeseed plant. Canola is not rapeseed. Rapeseed oil contains very high levels of erucic acid, a compound that in large amounts can be toxic to humans. Alternatively, canola oil has been manufactured to contain less than 2% of erucic acid (Lin et al., 2013).
Canola got its name by combining "Canada" and "ola", which stands for "oil low acid". This name was chosen because it was developed in Canada and has a low content of erucic acid.
Edible oils and fats can be produced through solvent or mechanical extraction of seed oils, with hexane being a commonly used solvent in the industry. After the initial pressing of the canola seeds, there may still be some remaining oil that is difficult to extract. This is where hexane comes in. It is used to remove any leftover oil from the seeds, ensuring that every last drop of canola oil is extracted to minimize waste. However, you may have heard rumors that hexane is harmful and should be avoided. While it is true that hexane can be toxic in high concentrations, its use in food production is regulated, with a maximum residue limit set at 1 mg/kg for oils and foodstuff containing solvent-extracted flavorings, including canola oil (Cravotto et al., 2022). Refined vegetable oils contain a maximum of 0.8 mg/kg, and canola oil is even lower at only 0.043 mg/kg (Yousefi et al., 2017).
Cardiovascular disease (CVD) is a leading cause of death worldwide, and research has shown that certain risk factors, such as diet, play a significant role in its development. One of these risk factors is the consumption of saturated fat. Canola oil has been characterized by having a low level of saturated fat (7-10%), and elevated levels of mono- and poly-unsaturated fatty acids (MUFA’s & PUFA’s), including 61% oleic acid, 21% linoleic acid, and 11% alpha-linolenic acid (ALA), all of which are cardio-protective substances. When canola oil was compared to olive oil on the levels of fat in the blood of adults, canola oil was found to be a healthier option for heart health compared to olive oil. This has led to an increasing interest in some countries to replace olive oil with canola oil (Pourrajab et al., 2022).
Seed oils, like canola oil can be just as healthy as other vegetable and nut oils, this just depends on the specific health benefits and nutrients you’re looking for!
It’s time to put your hesitation aside and indulge in heart-healthy snacking by choosing BEANIES made with nourishing ingredients like canola oil, which is rich in unsaturated fats and other beneficial nutrients including fiber, protein, and real vegetables.
Cravotto, C., Fabiano-Tixier, A. S., Claux, O., Abert-Vian, M., Tabasso, S., Cravotto, G., & Chemat, F. (2022). Towards Substitution of Hexane as Extraction Solvent of Food Products and Ingredients with No Regrets. Foods (Basel, Switzerland), 11(21), 3412.
Lin, L., Allemekinders, H., Dansby, A., Campbell, L., Durance-Tod, S., Berger, A., & Jones, P. J. (2013). Evidence of health benefits of canola oil. Nutrition reviews, 71(6), 370–385.
Pourrajab, B., Sharifi-Zahabi, E., Soltani, S., Shahinfar, H., & Shidfar, F. (2022). Comparison of canola oil and olive oil consumption on the serum lipid profile in adults: a systematic review and meta-analysis of randomized controlled trials. Critical reviews in food science and nutrition, 1–15. Advance online publication.
Yousefi, M., & Hosseini, H. (2017). Evaluation of hexane content in edible vegetable oils consumed in Iran. Journal of Experimental and Clinical Toxicology, 1(1), 27.
]]>Protein is a key nutrient that plays a vital role in our bodies, but beyond the general understanding of its function, there's much more to discover. When reading the nutrition label, have you encountered the terms amino acids and complete protein? Many people are curious about these terms and their significance in our diet. In this blog, we aim to shed light on the topic of complete protein, what it is, and why it's important to include it in your diet. Join us in this educational journey as we delve deeper into the world of protein and expand our understanding of this essential nutrient.
Protein is one of the macronutrients that are found in food, and it is also the building block for our muscles and organs (Harvard, 2021). We all recognize that incorporating protein into our diet is crucial and necessary, but many people may not know why.
Amino acids are the elementary units of protein whereas different types and arrangements of amino acids can yield different forms of protein. Hundreds of amino acids are discovered in nature, but only 20 of them are required to produce proteins that are found in the human body (Lopez & Mohiuddin, 2022). Amino acids can be broken down into 2 different categories: essential and non-essential. Nine out of these are essential amino acids, which means that our body cannot naturally synthesize them. Instead, we obtain them from food to maintain the production of protein.
The nine essential amino acids are listed below:
The remaining amino acids are called non-essential amino acids, which means they are generated in a sufficient amount in the human body. Histidine and arginine are occasionally recognized as essential since they are only in deficit during special periods of life, like recovery from trauma, pregnancy and the growth spurt of adolescence (Lopez & Mohiuddin, 2022).
A complete protein is a food source that contains all the essential amino acids that humans need.
Common examples are poultry, egg and some plant-based protein like soy and quinoa.
The puff base of the Beanies is a blend of mung bean flour, sorghum flour and upcycled carrots. Although individually, these ingredients are not considered complete protein sources, the combination of mung bean and sorghum flour creates a complete protein due to their complementary nature. Specifically, mung bean flour is a great source of leucine, lysine, phenylalanine and tyrosine but is deficient in methionine (Yi-Shen et al., 2018).
However, with the addition of sorghum flour, the amount of methionine would be increased which makes it a source of complete protein (Serna-Saldivar & Espinosa-Ramírez, 2019). This concept could also be applied to our eating routine where we don't need to consume complete proteins at every meal, but instead can spread out essential amino acids throughout the day.
A common example for complementary protein is grains and beans, while both of them are also complementary to nuts and seeds. With this idea, we could have more food choices that improve our dietary diversity. Here is a chart of examples that you can practice in the future:
Complementary Protein |
Example Food: |
|
Grains + Nuts and Seeds |
Peanut butter sandwich |
|
Grains + Dairy Products |
Grilled cheese |
|
Nuts and seeds + Dairy products |
Nut containing yogurt |
|
Beans + Grains |
White bean pasta |
|
Beans + Nut and seeds |
Green beans with walnuts |
Lopez, M. J., & Mohiuddin, S. S. (2022). Biochemistry, Essential Amino Acids. In StatPearls. StatPearls Publishing.
School of Public Health, Harvard. (2021, November 12). Protein. The Nutrition Source. Retrieved February 9, 2023, from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Serna-Saldivar, S. O., & Espinosa-Ramírez, J. (2019). Grain structure and grain chemical composition. In Sorghum and Millets (pp. 85–129). AACC International Press. AACC International Press. https://doi.org/10.1016/B978-0-12-811527-5.00005-8.
Yi-Shen, Z., Shuai, S., & FitzGerald, R. (2018). Mung bean proteins and peptides: nutritional, functional and bioactive properties. Food & nutrition research, 62, 10.29219/fnr.v62.1290. https://doi.org/10.29219/fnr.v62.1290
]]>Have you come across the label "gluten-free" on food products or restaurant menus? But what exactly is gluten and why are more and more individuals adopting a gluten-free diet? While some people switch to a gluten-free lifestyle due to medical conditions or perceived health benefits, the question remains: is it necessary for everyone? This blog will delve into the nature of gluten, and its impact on the body, and help you make an informed decision on whether a gluten-free diet is right for you. Brace yourself for a fact-based evaluation that separates truth from myth.
Just like how some people are lactose intolerant, some people can also be intolerant to gluten. However, gluten intolerance is an umbrella concept that could be further specified into three subgroups:celiac disease (CD), wheat allergy (WA) and non-celiac gluten sensitivity (NCGS) (Balakireva & Zamyatnin, 2016).
Celiac disease is an autoimmune disease with a global prevalence of 1%. People with this condition have an immune response to gluten, causing their own immune system to attack their small intestine when they consume gluten (Balakireva & Zamyatnin, 2016). Currently, adhering to a strict gluten-free diet is the sole approach to treating CD (Balakireva & Zamyatnin, 2016).
As for WA (wheat allergy), it can often be confused with CD. However, this is an allergic reaction that produces antibodies to wheat protein. The allergens that trigger this condition can include, but are not limited to, gluten. Meanwhile, besides gluten-free diet there are various treatment options available like antihistamine to relieve the allergenic symptoms and epinephrine to treat allergy-caused anaphylaxis (Balakireva & Zamyatnin, 2016).
In terms of NCGS (non-celiac gluten sensitivity), it is a condition where people experience symptoms after consuming gluten, but CD and WA have been ruled out (Barbaro et al., 2018). Like CD, the only effective treatment for NCGS is practicing a strict gluten-free diet (Balakireva & Zamyatnin, 2016).
A common belief about a gluten-free diet is that it would improve general well-being and may promote weight loss, however, is it true though? Due to the replacement of gluten-containing ingredients, gluten-free products usually require a higher level of processing that leads to an increased content of sugar, fat and sodium (El Khoury et al., 2018).
Meanwhile, it is common to see that gluten-free products do not have the fortification or enrichment like their gluten-containing equivalents(El Khoury et al., 2018). Therefore, people who strictly follow this are associated with a higher risk of nutritional inadequacies (El Khoury et al., 2018). Furthermore, there is insufficient evidence to support that a gluten-free diet could help with weight management among the general population (El Khoury et al., 2018). Therefore, it is unnecessary and not recommended to adopt a gluten-free diet if you do not have CD or NCGS.
Here are some tips help people select gluten-free products:
Balakireva, A. V., & Zamyatnin, A. A. (2016). Properties of Gluten Intolerance: Gluten Structure, Evolution, Pathogenicity and Detoxification Capabilities. Nutrients, 8(10), 644. https://doi.org/10.3390/nu8100644
Barbaro, M. R., Cremon, C., Stanghellini, V., & Barbara, G. (2018). Recent advances in understanding non-celiac gluten sensitivity. F1000Research, 7, F1000 Faculty Rev-1631. https://doi.org/10.12688/f1000research.15849.1
Biesiekierski J. R. (2017). What is gluten?. Journal of gastroenterology and hepatology, 32 Suppl 1, 78–81. https://doi.org/10.1111/jgh.13703
El Khoury, D., Balfour-Ducharme, S., & Joye, I. J. (2018). A Review on the Gluten-Free Diet: Technological and Nutritional Challenges. Nutrients, 10(10), 1410. https://doi.org/10.3390/nu10101410
]]>Most people understand that there are a myriad of factors that affect our health and well-being. Environment, genetics, and access to resources all play a part, but one factor that is often ignored is personality. Our temperament is often considered separate from our health, but the truth is that the two can heavily influence each other.
This is particularly true for introverts. People who prefer their own company or who generally stay away from large social gatherings can experience health and self-care in different ways. If you are an introvert, it’s important to make self-care work for you. And the best news is, not only is it possible, you don’t need to go broke doing it.
The word “introvert” is often misunderstood. It is taken to mean “shy,” “socially anxious,” or just “awkward.” However, it’s more complex than that. Introverts simply enjoy their own company to that of others, and need time alone to “recharge.” Most don’t hate being around other people, and aren’t particularly socially anxious. Across the general population, people sit on a spectrum of introversion and extroversion.
Being an introvert can affect your health in a number of subtle ways. For instance, introverts may be more likely to be depressed than extroverts, especially if they have grown up in an environment that doesn’t accept their introversion. It’s not just depression, either: according to NewScientist, introverts also appear to have lower immunity than extroverts.
The exact reasons behind these differences are often unclear and complicated. However, the correlation between personality and health does mean that introverts may have to make an extra effort to make sure they are taking care of themselves correctly.
There are quite a few really simple things you can do on a daily basis to make sure your mind and body are at their best. Meditating, reading and spending time outdoors are a few examples, and they don’t need to cost you a dime. Search online or browse your local library's website for free ebooks for your reading pleasure, and visit your phone's app store for free apps to guide you through meditation.
Making time for your favorite activities can also boost your overall health. For instance, video game enthusiasts benefit from exercising their brain and blowing off some steam during their gaming sessions. Video games can also improve decision making, social skills, and problem solving. If you're looking to add to your library on a budget, there are a lot of great free games out there.
Of course, doing what you love needs to be accompanied by foods that nourish and fuel your body. However, instead of making drastic changes to your overall diet, look for foods and snacks that satisfy those cravings while providing your body with the nutrients you need to stay active.
Bean-based snacks from Remix Snacks are excellent options, as they allow you indulge in those cravings while giving your body what it needs to look and feel great
In terms of exercise, find a few activities that you enjoy and that you can stick to, whether it’s a few weekly yoga or Pilates classes, online workout videos, running or strength training. Taking a daily stroll can be beneficial as well. Look for a walkable neighborhood or park to get your steps in.
Regular habits are important, but you also need to make sure you are managing your overall health. Above all, make sure you are on top of your healthcare coverage. You also need to ensure you are communicating effectively with your doctor (or dentist). ABC News notes that introverts often receive poor care, partly because they have trouble talking with their doctors. If you really struggle with this, write down your questions and concerns before your appointment, bring a friend, or ask whether you can get clarification via email. Never hide or minimize anything that feels wrong, and don’t be afraid to voice your needs.
There is absolutely nothing wrong with being an introvert. However, we live in a society that tends to favor extroverts, which can make things difficult. Learning to take care of yourself as an introvert is not about fighting your natural disposition; it’s about figuring out ways in which you can make self-care work with it. Accepting that you like to do things a certain way and that it’s genuinely okay is the first step toward creating a healthy lifestyle that works for you. And best of all, it can be done frugally.
]]>You may have heard the myth that eating a lot of carrots improves your vision. It is believed that this tale was started by the British Army fighting in World War II to mislead their German enemies (Smith, 2013). While eating carrots cannot improve our vision, they do play a role in keeping our eyes healthy. This is because carrots contain a micronutrient called vitamin A.
Vitamin A is a fat-soluble vitamin that plays many important roles in our bodies. Because it is fat-soluble, our bodies are able to store this vitamin and it is mainly kept in our liver. Vitamin A is involved in our vision, skin and immune system. It is also important for our growth and development (Office of Dietary Supplements, 2022).
There are two forms of vitamin A in foods: preformed vitamin A, called retinoids, and provitamin A carotenoids, like beta-carotene. Carotenoids need to be converted into vitamin A by our bodies in order to be used. Because of this, the absorption of carotenoids is less than that of preformed vitamin A. Preformed vitamin A is found in animal foods, while provitamin A carotenoids are found in plant foods (Whitney et al., 2015) (Office of Dietary Supplements, 2022).
Some foods also have non-provitamin A carotenoids, like lycopene, lutein and zeaxanthin. While these cannot be converted into vitamin A, they may play other important roles in our bodies (Office of Dietary Supplements, 2022).
The best animal sources of vitamin A are liver, fish, dairy products and eggs. Carotenoids are found in high amounts in plant foods that are dark green, yellow, orange and red. Carrots, spinach and sweet potatoes are examples of plant foods high in vitamin A. Eating a variety of these foods can help to meet your vitamin A needs (Whitney et al., 2015).
Want to increase the absorption of carotenoids? Eating carotenoid-rich plant foods with fatty foods or cooking these foods can help!
If you are curious about how much vitamin A is in different animal and plant sources, check out the table below. Vitamin A is measured in RAE, which stands for retinol activity equivalents (Office of Dietary Supplements, 2022).
Food |
Serving size |
Vitamin A (mcg RAE) |
Animal sources |
||
Beef liver, pan-fried |
75 g |
5808 |
Chicken liver, pan-fried |
75 g |
3222 |
Milk, 2% |
250 ml (1 cup) |
163 |
Cheddar cheese |
50 g |
132 |
Egg |
1 large |
96 |
Plant sources |
||
Sweet potato, baked |
1 medium |
1096 |
Carrots, boiled |
125 ml (½ cup) |
702 |
Spinach, boiled |
125 ml (½ cup) |
498 |
Papaya |
1 medium |
143 |
*Data from the Canadian Nutrient File codes 2657, 5335, 61, 119, 132, 2381, 2241, 2214 and 1628 (Gouvernement du Canada, 2021).
Beanies are also a good source of vitamin A, because they are made with upcycled dehydrated carrots. Smoked Paprika provides 900 mcg and Vegan Chedd’r provides 700 mcg of vitamin A!
We all need different amounts of vitamin A depending on our life stage and our sex.
Here’s the recommended daily allowance (RDA) for vitamin A (Health Canada, 2010):
Age |
Male |
Female |
Pregnancy |
Lactation |
0-6 months |
400 mcg RAE |
400 mcg RAE |
||
7-12 months |
500 mcg RAE |
500 mcg RAE |
||
1-3 years |
300 mcg RAE |
300 mcg RAE |
||
4-8 years |
400 mcg RAE |
400 mcg RAE |
||
9-13 years |
600 mcg RAE |
600 mcg RAE |
||
14-18 years |
900 mcg RAE |
900 mcg RAE |
750 mcg RAE |
1200 mcg RAE |
19-30 years |
900 mcg RAE |
700 mcg RAE |
770 mcg RAE |
1300 mcg RAE |
31-50 years |
900 mcg RAE |
700 mcg RAE |
770 mcg RAE |
1300 mcg RAE |
> 51 years |
900 mcg RAE |
700 mcg RAE |
Did you know that vitamin A has antioxidant properties? Beta-carotene is actually an antioxidant (Whitney et al., 2015).
There may be benefits of high vitamin A intake for certain cancers. Studies have looked at whether vitamin A can reduce cancer risk. The results are still unclear; but, it seems that those who eat many foods high in vitamin A may have lower risks. However, this does not mean that high vitamin A intake will prevent these cancers. There may also be vitamin A benefits for certain age related vision problems, particularly age-related macular degeneration (AMD), which can cause vision loss. Carotenoids, such as lutein and zeaxanthin may play a role in AMD prevention; however, more research is still required (Office of Dietary Supplements, 2022).
To learn more about vitamin A, check out this article by Unlock Food, a website that is run by Dietitians of Canada!
Government of Canada. (2021). Canadian Nutrient File (CNF) - Search. https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
Health Canada. (2010, November 29). Dietary Reference Intakes. Government of Canada. Retrieved December 10, 2022, from https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-vitamins-dietary-reference-intakes-tables-2005.html
Office of Dietary Supplements, National Institutes of Health. (2022). Vitamin A and Carotenoids. Retrieved December 9, 2022, from https://ods-od-nih-gov.proxy3.library.mcgill.ca/factsheets/VitaminA-HealthProfessional/
Smith, K. A. (2013, August 13). A WWII propaganda campaign popularized the myth that carrots help you see in the dark. Smithsonian Magazine . Retrieved December 9, 2022, from https://www.smithsonianmag.com/arts-culture/a-wwii-propaganda-campaign-popularized-the-myth-that-carrots-help-you-see-in-the-dark-28812484/
Unlock Food. (2019). What You Need to Know About Vitamin A. UnlockFood.ca. Retrieved 2022, from https://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/What-You-Need-to-Know-About-Vitamin-A.aspx
Whitney, E. N., Rolfes, S. R., Hammond, G., & Piché, L. (2015). Understanding Nutrition (2nd ed.). Cengage Learning.
Grains have been a key part of the human diet for thousands of years (Klemm, 2022). Today, corn, wheat, rice and barley are the most widely produced grains (Shahbandeh, 2022). Over the years, there have been several “trending” whole grains. Over the last few years, the world has been focused on quinoa and its nutritional benefits. However, it seems that many are now directing their focus to sorghum, a grain that Vogue referred to as “the new quinoa” (Hartman, 2016). So, what’s the deal with sorghum?
Sorghum is a member of the Poaceae grass family, and originally comes from Northeastern Africa. It is usually grown in tropical and subtropical areas because it is able to survive in dry weather. Sorghum is used both as animal feed and as food for humans; but in Western countries it has typically been used to feed animals. Because sorghum has traditionally been eaten in less advantaged countries, it is sometimes referred to as the “poor people’s crop” (Xiong, 2019). However, this perspective is quickly changing, as people are showing more interest in the nutritional quality of sorghum.
Today, many varieties of sorghum exist worldwide. All varieties of this grain are made of three parts: the bran, germ and endosperm. The type of bran, which is the outer layer of the grain, affects its appearance and nutritional qualities. Sorghum varieties are classified into five different groups based on the color of their brain: yellow, red, brown, white and black (Xiong, 2019).
(https://lpi.oregonstate.edu/book/export/html/415)
Did you know that sorghum is a gluten-free cereal? This means that it’s safe for people with Celiac disease to eat.
Sorghum is high in resistant starch, which can make it hard for our bodies to digest. It is also a source of protein, fibre and important vitamins and minerals. The main vitamins found in sorghum are B-complex vitamins, in particular thiamin and niacin. There are also some fat-soluble vitamins in sorghum, such as vitamin E and K (Xiong, 2019).
Sorghum is sold in three forms: grain, flour and syrup (Sorghum Checkoff, 2021). If you are wondering how the different forms of sorghum compare in nutritional value, check out this table:
Sorghum grain |
Sorghum flour |
Sorghum syrup |
|
Serving |
100 g |
100 g |
100 g |
Calories (kcal) |
329 |
359 |
290 |
Protein (g) |
10.6 |
8.4 |
0 |
Fat (g) |
3.5 |
3.3 |
0 |
Carbohydrates (g) |
72.1 |
76.6 |
74.9 |
Fibre (g) |
6.7 |
6.6 |
0 |
Iron (mg) |
3.4 |
3.1 |
3.8 |
Calcium (mg) |
13 |
12 |
150 |
Manganese (mg) |
1.6 |
1.3 |
1.5 |
Niacin (mg) |
3.7 |
4.5 |
0.1 |
Thiamin (mg) |
0.33 |
0.33 |
0.1 |
*Data from the Canadian Nutrient File codes 4432, 6190 and 4327 (Government of Canada, 2021)
Sorghum also has phenolic compounds, which are a type of compound produced by plant foods, including some cereals. These compounds are bioactive and are found mainly in the bran of the sorghum. Examples of phenolic compounds found in sorghum are phenolic acids, flavonoids and tannins. The presence of these phenolic compounds makes sorghum unique from other grains. Phenolic compounds have been shown to have antioxidant properties, and research has revealed that they may have health benefits. Sorghum intake has been linked to potential benefits for cancer, diabetes, cardiovascular and gut health (Xiong, 2019). Checkout the resources available on Sorghum Checkoff’s website for more information on this research and the potential benefits of sorghum!
Traditionally, sorghum is eaten steamed, boiled, baked or deep-fried. It is even used to make alcoholic beverages (Xiong, 2019). Today, it can also be found in packaged food items. It is even incorporated into some snack foods, like Beanies, which is Remix Snacks’ new product! This snack puff is made from mung bean flour, sorghum flour and upcycled dehydrated carrots.
Rinse the sorghum with water in order to get rid of any unwanted materials. To cook this grain, use 3 cups of water for 1 cup of sorghum. Place the grain and water in a pot, and bring to a boil. You can even add a pinch of salt to the boiled water for some extra flavour. Then, simmer and let the sorghum cook for around 45 - 55 minutes. After removing the sorghum from the heat, let it stand for a few minutes for the best grain texture (Sorghum Checkoff, 2021) (Brown, 2018).
Stock or bouillon can also be used instead of water to cook sorghum. This can add more flavor to the sorghum!
It is important to store dry sorghum in a cool, dry area in order to preserve its freshness. By storing this grain in an airtight container, it can keep for between 6-12 months (Brown, 2018).
Yes, sorghum is considered to be a sustainable crop. This is because compared to other grains, it needs less water and nutrients to grow (Stefoska-Needham & Tapsell, 2020). Sorghum can also be used as a source of bioenergy, which is a type of renewable energy. It has even been shown to be good for soil health, by helping to absorb carbon in the soil (Lamb et al., 2021).
The future for sorghum is bright, both for our nutrition and the environment.
Brown, A. C. (2018). Understanding food: principles and preparation (Sixth Edition ed.). Cengage learning.
Ewing-Chow, D. (2022). Sorghum's revival goes against the Grain. Forbes. Retrieved December 9, 2022, from https://www.forbes.com/sites/daphneewingchow/2022/09/30/sorghums-revival-goes-against-the-grain/?sh=187befbf6f1c
Government of Canada. (2021). Canadian Nutrient File (CNF) - Search. https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
Klemm , S. (2022). Should we eat like our caveman ancestors? Academy of Nutrition and Dietetics. Retrieved December 9, 2022, from https://www.eatright.org/health/wellness/diet-trends/should-we-eat-like-our-caveman-ancestors
Lamb, A., Weers, B., McKinley, B., Rooney, W., Morgan, C., Marshall‐Colon, A., & Mullet, J. (2021). Bioenergy Sorghum’s deep roots: A key to sustainable biomass production on annual cropland. GCB Bioenergy, 14(2), 132–156. https://doi.org/10.1111/gcbb.12907
Shahbandeh, M. (2022, January 31). Grain production worldwide by type 2021/22. Statista. Retrieved December 9, 2022, from https://www.statista.com/statistics/263977/world-grain-production-by-type/
Sorghum Checkoff. (2021). Tips for Cooking. United Sorghum Checkoff Program. Retrieved December 9, 2022, from https://www.sorghumcheckoff.com/consumers/tips-for-cooking/
Stefoska-Needham, A., & Tapsell, L. (2020). Considerations for progressing a mainstream position for sorghum, a potentially sustainable cereal crop, for Food Product Innovation Pipelines. Trends in Food Science & Technology, 97, 249–253. https://doi.org/10.1016/j.tifs.2020.01.012
Xiong, Y., Zhang, P., Warner, R. D., & Fang, Z. (2019). Sorghum grain: From genotype, nutrition, and phenolic profile to its health benefits and food applications. Comprehensive Reviews in Food Science and Food Safety, 18(6), 2025–2046. https://doi.org/10.1111/1541-4337.12506
]]>Struggling to find snack ideas? Don't have enough time to prepare your snacks? Have a limited amount of ingredients left in your pantry? WE'RE HERE TO HELP! Here are 20 snack ideas using the same 12 ingredients and pantry staples, and approved by dietitians😊
Protein is an essential nutrient for our bodies (Government of Canada, 2019). Protein is found in the body’s muscles, bones, organs, and hair. In addition to providing us with energy, protein is involved in blood clotting, fluid balance, and metabolism (Nelms & Sucher, 2015).
Proteins are large structures made up of building blocks called amino acids. There are 20 different amino acids. These building blocks are classified as being essential or non-essential. Non-essential amino acids can be made in the body. However, essential amino acids must come from food (Brown, 2018).
Protein can come from animal and plant foods, but differences exist in quality and the digestibility. Almost all protein from animal foods are complete proteins. Complete proteins contain all the essential amino acids (can’t be made in the body). Animal protein can be found in poultry, red meat, fish, eggs, dairy products, and processed meat.
Plant proteins are almost always incomplete. Incomplete proteins are lacking in some essential amino acids, or they are present in very small amounts. Plant proteins come from legumes, nuts, seeds, and whole grains. While vegetables and fruits can contain protein, it is in small amounts. There are some complete plant proteins such as, soybeans, quinoa, and amaranth (Brown, 2018).
Did you know that soybeans, quinoa, and amaranth are plant proteins that contain all essential amino acids.
The good news is that it’s possible to make a complete protein by combining plant foods in a meal. If you are wondering which plant foods make a complete protein, try these combinations:
Food group |
Eat with |
Recipe example |
Legumes (ex. lentils, beans) |
Grains (ex. rice), nuts (ex. walnuts), seeds (ex. hemp) |
Lentil tacos |
Grains (ex. oats, barley, wheat) |
Legumes (ex. peas, mung bean) |
Savory oatmeal |
Nuts & seeds (ex. peanut butter, chia seeds) |
Grains (ex. whole grain bread) |
Almond butter & banana sandwich |
Vegetables (ex. potato, Brussel sprouts) |
Grains (ex. quinoa), nuts (ex. pistachio), seeds (ex. pumpkin seeds) |
Quinoa salad |
Vegetables (ex. corn, edamame) |
Legumes (ex. mung beans, chickpeas, kidney beans) |
Shepherd’s pie |
Photo of lentil tacos by Desiree Nielsen from desireerd.com
The Government of Canada suggests adults need about 0.8 grams of protein per kilogram of body weight. The box below is an example of how to calculate your estimated protein requirements. The example calculation is based on a weight of 160 pounds.
While 58 grams of protein may seem like it a lot, it is easy to achieve if you are eating whole foods. Even snack foods can be a good source of protein. One serving of our chocolatey Bean Bark contains 5 grams of protein! If you are looking for dinner options that contain protein, check out the table below for a few examples.
You may be wondering if you can go above your estimated protein needs per day. The short answer is yes. In fact, research suggests that protein requirements are underestimated (Elango et al.).
Plant food |
Protein quantity |
Animal food |
Protein quantity |
3/4 cup cooked oatmeal |
4 grams |
1 egg |
6 grams |
2 tbsp peanut butter |
7 grams |
1 cup 2% milk |
8.5 grams |
2 tbsp hemp seeds |
7 grams |
75 g beef salami |
10 grams |
½ cup raw tofu |
12 grams |
50 g cheese |
12 grams |
½ cup cooked edamame |
12 grams |
75 g cooked salmon |
17 grams |
¼ cup pumpkin seeds |
17 grams |
75 g cooked regular ground beef |
19 grams |
1 cup cooked lentils |
19 grams |
75 g cooked chicken |
22 grams |
*Data from the Canadian Nutrient File (Government of Canada, 2021)
There are many health and environmental benefits of plant protein. For the environment, agriculture accounts for 24% of all greenhouse gas emissions. Similarly, livestock are the highest global producer of methane and nitrous oxide (Harwatt, 2019). Following a plant-based diet is one of the most effective solutions an individual can take to create positive change on the planet (Wynes & Nicholas, 2017). This doesn’t mean you only need to eat plant-based proteins. Eating a diverse diet that includes plant proteins is beneficial for the planet!
Plant protein contains more fibre and less saturated fat than animal protein. Following this dietary pattern can have a positive health benefit (Government of Canada, 2020). In fact, replacing animal protein with plant protein was associated with lower risk of death (Song et al., 2016).
For the greatest impact on health and the environment, it is important to consider the level of processing. Plant-based fake meats have a bigger negative impact on the environment than dried legumes (McGee, 2022). Similarly, these products often have additives and many ingredients making them convenient, palatable, and profitable. Research has shown that a diet high in ultra-processed foods is associated with negative health consequences (Monteiro et al., 2019). Next time you’re at the grocery store looking for plant based protein don’t forget to try a new plant protein recipe. You can also purchase our Bean Bark or Beanies at the grocery store nearest you! Made with 70% dark chocolate Bean Bark is a great snack option as it is high in fibre, iron, and plant protein! Similarly, our newest product, Beanies, are a complete plant protein made from mung beans and sorghum!
Brown, A. C. (2018). Understanding food: principles and preparation (Sixth Edition ed.). Cengage learning.
Elango, R., Humayun Ma Fau - Ball, R. O., Ball Ro Fau - Pencharz, P. B., & Pencharz, P. B. Evidence that protein requirements have been significantly underestimated. (1473-6519 (Electronic)).
Government of Canada. (2006). Dietary Reference Intakes. Health Canada,. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients-dietary-reference-intakes-tables-2005.html
Government of Canada. (2019). Protein. Health Canada https://www.canada.ca/en/health-canada/services/nutrients/protein.html
Government of Canada. (2020). Eat protein foods (Canada’s food guide, Issue. https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-protein-foods/
Government of Canada. (2021). Canadian Nutrient File (CNF) - Search. https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
Harwatt, H. (2019). Including animal to plant protein shifts in climate change mitigation policy: a proposed three-step strategy. Climate Policy, 19(5), 533-541. https://doi.org/10.1080/14693062.2018.1528965
McGee, M. (2022). Those fake-meat hamburgers might not be a planet-saver after all. Toronto Star. https://www.thestar.com/news/insight/2022/01/23/those-fake-meat-hamburgers-might-not-be-a-planet-saver-after-all.html
Monteiro, C. A., Cannon, G., Lawerence, M., Costa Louzada, M. L., & Pereira Machado, P. (2019). Ultra-processed foods, diet quality and health using the NOVA classification system. https://www.fao.org/3/ca5644en/ca5644en.pdf
Nelms, M., & Sucher, K. P. (2015). Nutrition therapy and pathophysiology (Vol. 3rd Edition).
Song, M., Fung, T. T., Hu, F. B., Willett, W. C., Longo, V. D., Chan, A. T., & Giovannucci, E. L. (2016). Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA internal medicine, 176(10), 1453-1463. https://doi.org/10.1001/jamainternmed.2016.4182
Wynes, S., & Nicholas, K. A. (2017). The climate mitigation gap: education and government recommendations miss the most effective individual actions. Environmental Research Letters, 12(7), 074024. https://doi.org/10.1088/1748-9326/aa7541
]]>Iron is a mineral that is found in foods, and it is essential for our health. In our bodies, iron has the important role of transporting oxygen from the lungs to the rest of the body (National Institutes of Health, 2021). Without iron, we will become tired more quickly, and be less able to fight off infection. In children, iron is required for proper growth and cognitive development (Otten et al., 2006).
According to Health Canada, your iron requirements will depend on your age and sex and can change over the lifespan. For example, pregnant women and lactating women have different iron requirements than other women of reproductive age. Men and women need approximately 8 and 18 mg of iron per day, respectively. If you’re curious what your iron requirements are check out this simple chart below!
Male |
Female |
Pregnant |
Lactating |
|
9-13 years |
8 mg/d |
8 mg/d |
27 mg/d |
10 mg/d |
14-18 years |
11 mg/d |
16 mg/d |
27 mg/d |
9 mg/d |
19-30 years |
8 mg/d |
18 mg/d |
27 mg/d |
9 mg/d |
31-50 years |
8 mg/d |
18 mg/d |
||
51-70 |
8 mg/d |
8 mg/d |
||
>70 |
8 mg/d |
8 mg/d |
Table data from Health Canada Dietary Reference Intakes
When dietary intake of iron is low, iron deficiency can occur. It is more common during periods of rapid growth ( because of higher requirements, including during childhood, adolescence, and pregnancy (De Benoist et al., 2008). In non-pregnant women of reproductive age, blood loss during menstruation is a major factor leading to iron deficiency. Iron deficiency can also occur when dietary iron intake is low, such as in vegetarians. Poor absorption is another cause of iron deficiency.
Did you know that vegetarians need about 1.8 times more iron than non-vegetarians (Otten et al., 2006).
There are two types of iron in the diet. Heme iron and non-heme iron. Heme iron is found in animal products such as seafood (ex. mussels), meat (ex. beef), and poultry (ex. turkey) (Government of Canada, 2019a; Healthwise Staff, 2020). Non-heme iron is found in vegetables (ex. spinach), legumes (ex. beans), cocoa, and in fortified grain products (ex. oatmeal) (Government of Canada, 2019a; Healthwise Staff, 2020).
Photos by RODNAE Productions, Malidate Van, and RODNAE Productions from Pexels
Photos by Rodolfo Quirós, cottonbro, Diego Concepción, and Taryn Elliot from Pexels
Heme iron is well absorbed in the body and is not impacted by dietary factors. Contrary, non-heme iron is not as well absorbed. The absorption of non-heme iron is dependent on iron enhancers and inhibitors.
Iron absorption inhibitors limit the amount of non-heme iron absorbed. A few examples include:
Iron absorption enhancers increase the amount of non-heme iron absorbed. A few examples include:
Another simple tool to increase your daily iron intake is cooking in cast-iron cookware. Cooking with cast-iron may be more effective than taking iron supplements or changing your diet, as it requires little behaviour change. Similar to cast iron cookware is the Lucky Iron Fish ®. The Lucky Iron Fish® is a product that is sold and marketed as an easy way to increase dietary intake. However, research shows that the Lucky Iron Fish® may not have an impact on iron levels in the body and the long-term effects of the safety of it have yet to be examined (Rappaport & Green, 2020; Rappaport et al., 2017).
Increasing the amount of iron in your snacks could help you reach your daily iron requirements. Did you know that one serving of Remix Snacks Bean Bark contains 20% of your estimated daily iron requirements? The iron in bean bark comes from the cocoa, and black beans! According to Health Canada 20% of your estimated daily iron requirements is considered to be a lot of iron in a single serving.
You’re right, inhibitors present in Bean Bark such as phytates, and oxalates may decrease the amount of iron you absorb. Keep in mind that you can maximize the amount of iron you absorb from Bean Bark by pairing it with iron absorption enhancers. For example, eating your Bbean Bbark with an orange, grapefruit, or some strawberries will allow you to absorb more iron. Having Bean Bark as a snack after a meal that contains meat, fish, or poultry will also enhance the absorption. If you are looking to maximize the amount of iron absorbed from Bean Bark, be aware of other factors that may inhibit iron absorption. Enjoying your mid-afternoon Bean Bark with a cup of coffee, tea, or red wine will decrease the amount of iron you absorb.
To summarize, iron is an essential mineral in our bodies. Iron can be found in heme or non-heme form. Heme iron is easily absorbed. Non-heme iron absorption depends on whether enhancers or inhibitors are consumed with the non-heme iron source. Non-heme iron is absorbed more readily if it is eaten with citrus fruits, or foods with heme iron (meat, fish, or poultry). If you’re trying to increase your daily iron intake from food, try including iron rich snacks into your diet such as Bean Bark or cooking your meals in a cast-iron pot.
Alberta Health Services. (2018). Nutrition Guideline: Iron. https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-ng-iron.pdf
De Benoist, B., Cogswell, M., Egli, I., & McLean, E. (2008). Worldwide prevalence of anaemia 1993-2005; WHO global database of anaemia.
Government of Canada. (2019a). Iron. Health Canada. https://www.canada.ca/en/health-canada/services/nutrients/iron.html
Government of Canada. (2019b). Vitamin C. Health Canada. https://www.canada.ca/en/health-canada/services/nutrients/vitamin-c.html
Government of Canada. 2006. Dietary Reference Intakes. Health Canada. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-elements-dietary-reference-intakes-tables-2005.html
Healthwise Staff. (2020). Getting engouh Iron. HealthLink BC. https://www.healthlinkbc.ca/healthy-eating-physical-activity/food-and-nutrition/nutrients/getting-enough-iron
National Institutes of Health. (2021). Iron: Fact Sheet for Consumers. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-Consumer/
Otten, J. J., Hellwig, J. P., & Meyers, L. D. (2006). DRI, dietary reference intakes : the essential guide to nutrient requirements. National Academies Press.
Rappaport, A., & Green, T. (2020). Metal Contaminants Leached by the Lucky Iron Fish When Boiled in Deionized Distilled Water. Current Developments in Nutrition, 4(Supplement_2), 269-269. https://doi.org/10.1093/cdn/nzaa043_120
Rappaport, A. I., Whitfield, K. C., Chapman, G. E., Yada, R. Y., Kheang, K. M., Louise, J., Summerlee, A. J., Armstrong, G. R., & Green, T. J. (2017). Randomized controlled trial assessing the efficacy of a reusable fish-shaped iron ingot to increase hemoglobin concentration in anemic, rural Cambodian women. The American Journal of Clinical Nutrition, 106(2), 667-674. https://doi.org/10.3945/ajcn.117.152785
]]>Nutrition is an essential part of exercise performance. In addition to improved performance, fueling before and after physical activity can decrease the time it takes to recover (Rodriguez et al.). While it is important to be well hydrated and nourished, remember that you don’t need to stick to a rigid workout or nutrition schedule to get the most out of your physical activity (American Heart Association, 2015)!
Yes, and there are many different types of exercise!
Aerobic exercise: Is exercise involving large muscle groups with an increased heart rate. Aerobic exercise can use fat, carbohydrates or protein as the energy source.
Anaerobic exercise: Is similar to aerobic exercise, but the energy is used quickly and immediately which must come from glucose. It involves short, fast and intense exercise.
What is the difference between aerobic and anaerobic exercise? Aerobic exercise means “with oxygen” where anaerobic means “without oxygen”. Aerobic exercises can become anaerobic. If you are running and you increase the intensity by beginning to sprint for 15 seconds, this can become anaerobic.
Eating before exercising can ensure you have enough energy for your workout. Some research suggests that eating before a workout helps to improve exercise performance (Ellis, 2020). Everyone is different, but it is generally best to eat between 1 and 4 hours before exercising. The timing depends on how your body tolerates food and how quickly you digest it. It is important to consume carbohydrates with protein, and to hydrate with water prior to exercise (Mohr, 2019).
Eating foods that are high in fat such as doughnuts, pizza, and fried foods can impact your exercise performance. When these foods are consumed 2-3 hours before exercise, they can cause blood to flow to the digestive track and away from the muscles.
What you eat before you begin exercising depends on how long you plan to exercise for and what you had to eat previously. Low-intensity exercise such as walking for ~60 minutes doesn’t require eating in advance. Moderate exercise for more than 1 hour could benefit from eating in advance. For this type of exercise choose food high in simple carbohydrates and low in fibre so they are easier to digest. Fibre is digested slowly and may produce gas or bloating. If you’re looking to learn more about fibre, check out this past blog post to learn more! Keep in mind that liquids are more easily digested than solids. If you’re planning to exercise in 30 minutes or less consider choosing a drink with carbohydrates (Academy of Nutrition and Dietetics, 2022a).
Carbohydrates are the main energy source in the body (during exercise and at rest). When we eat carbs, they are broken down into glucose. Glucose (sugar) is converted to a form of energy called glycogen which is stored in the body. During our workouts, we take glycogen and convert it back to glucose for our body to use. If we don’t have enough glycogen stores in the body, during a workout we will begin to break down protein to fuel or bodies leading to loss of muscle mass and fatigue. If you are interested in seeing how this looks visually, check out the figure below!
1) Photo by JÉSHOOTS from Pexels and 2) Image by Hey Rabbit from Noun Project
Pre-exercise snack ideas (Academy of Nutrition and Dietetics, 2022a)
Whether you need to eat during exercise can depend on the individual length and intensity of the activity. For mild to moderate exercise or exercise less than 1 hour listen to your hunger cues to determine when and how much to eat (Government of Canada, 2021). If you are working out at a moderate to high intensity for more than 1 hour, the recommendation is to eat 30-60 g of carbohydrate per hour. When training for an endurance event such as a marathon or long distance cycling carbohydrates can help performance (Academy of Nutrition and Dietetics, 2022b).
Remember to think about the temperature and how much you sweat. For low intensity activity in hot or humid conditions, consider having 5-9 g of carbohydrate per 1 cup of water. For high intensity exercise consider 14-18 g of carbohydrate per 1 cup of water. Including 100-200 mg of sodium and 30-60 mg of potassium per cup of water are important too in hot/humid conditions (Academy of Nutrition and Dietetics, 2022a)!
Unsure of what 5-9 g of carbohydrate looks like or what 100-200 mg of sodium would be? Check out this previous blog article on how to read food labels to learn more!
After exercising your body needs to replenish the nutrients and fluid lost. When you exercise longer than 90 minutes and you plan to train hard again the same day, it is important to have a snack that is high in carbohydrate and protein.
Protein helps to repair and grow muscles (Academy of Nutrition and Dietetics, 2022c). While carbohydrates help us restore the glycogen that we used in our workout. This is especially important if you are training everyday or even multiple times per day.
Be aware of food and drinks which are marketed as performance enhancing. These products are often high in sugar, sodium, and saturated fat (Government of Canada, 2021).
To summarize, nutrition is an important component to exercise performance. Carbohydrates are the primary source of energy during exercise. Going into exercise without adequate carbohydrate can lead to muscle fatigue and muscle breakdown (which is not what we want with exercise). Having a pre-exercise snack with water before exercise and/or recovering with a meal or snack with water after exercise can help prevent this.
Academy of Nutrition and Dietetics. (2022a). Fueling Ice Hockey Players. https://www-nutritioncaremanual-org.proxy3.library.mcgill.ca/client_ed.cfm?ncm_client_ed_id=389
Academy of Nutrition and Dietetics. (2022b). Fueling Track and Field Athletes. https://www-nutritioncaremanual-org.proxy3.library.mcgill.ca/client_ed.cfm?ncm_client_ed_id=395
Academy of Nutrition and Dietetics. (2022c). Nutrition For Strength Athletes. https://www-nutritioncaremanual-org.proxy3.library.mcgill.ca/client_ed.cfm?ncm_client_ed_id=399
Academy of Nutrition and Dietetics. (2022a). How much carbohydrate do I need before Exercise. Academy of Nutrition and Dietetics. https://www-nutritioncaremanual-org.proxy3.library.mcgill.ca/topic.cfm?ncm_category_id=25&lv1=274893&lv2=255684&lv3=272512&ncm_toc_id=272512&ncm_heading=Resources
Academy of Nutrition and Dietetics. (2022b). Should I Eat During Exercise? Academy of Nutrition and Dietetics. https://www-nutritioncaremanual-org.proxy3.library.mcgill.ca/topic.cfm?ncm_category_id=25&lv1=274893&lv2=255684&lv3=272513&ncm_toc_id=272513&ncm_heading=Resources
Academy of Nutrition and Dietetics. (2022c). What Should I Eat for Recovery After Exercise? https://www-nutritioncaremanual-org.proxy3.library.mcgill.ca/topic.cfm?ncm_category_id=25&lv1=274893&lv2=255684&lv3=272514&ncm_toc_id=272514&ncm_heading=Resources
American Heart Association. (2015). Food as Fuel Before, During, and After Workouts. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts
Ellis, E. (2020). How to Fuel Your Workout. https://www.eatright.org/fitness/exercise/exercise-nutrition/how-to-fuel-your-workout
Government of Canada. (2021). Physical activity and healthy eating. Canada’s food guide. https://food-guide.canada.ca/en/tips-for-healthy-eating/physical-activity-healthy-eating/
Mohr, C., R. (2019). Timing Your Pre- and Post-Workout Nutrition. Academy of Nutrition and Dietetics. https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition
Rodriguez, N. R., Di Marco, N. M., & Langley, S. American College of Sports Medicine position stand. Nutrition and athletic performance. (1530-0315 (Electronic)).
]]>Plant-based diets have become more popular for their benefits on health and the environment (Medawar et al., 2019). Recent evidence shows that following a plant-based diet is one of the most effective solutions an individual can take to create positive change on the planet (Wynes & Nicholas, 2017).
Plant-based diets are made-up of fruits, vegetables, whole grains, legumes, nuts, and seeds. You may already be familiar with or consume legumes in your diet, such as chickpeas, kidney beans, and peas.
A legume you may be less familiar with is the mung bean. Also known as the green gram, mash, or moong bean. The mung bean is a small versatile plant-protein with a slightly sweet and nutty flavour (Abdullah et al., 1984). Like other legumes, mung beans are low in fat and play an important role in plant-based diets by providing the body with fibre, protein, vitamins, and minerals.
Did you know that sprouted mung beans have less nutrients than boiled mung beans? One cup of sprouted mung beans has just 20% of the protein and 12% of the fibre that one cup of boiled mung beans contains (Government of Canada, 2021)
1 cup of sprouted mung beans has just 20% of the protein and 12% of the fibre that 1 cup of boiled mung beans contains (Government of Canada, 2021)
Mung beans are often prepared with vegetables, grains, or in soups. Mung beans can be cooked on the stove like other dried beans or be eaten raw if they have been sprouted (Brown, 2018). Mung beans are also an excellent snack!
If you are wondering how the mung bean compares to other legumes check out the table below. Looking to increase your fibre intake? Mung beans have more fibre than kidney beans, chickpeas, and soybeans!
Mung beans |
Red kidney beans |
Chickpeas |
Soybeans |
|
Serving |
1 cup boiled |
1 cup boiled |
1 cup boiled |
1 cup boiled |
Calories |
224 |
equal |
higher |
higher |
Protein |
15 g |
equal |
equal |
higher |
Fat |
< 1 g |
equal |
higher |
higher |
Carbohydrate |
41 g |
equal |
higher |
lower |
Fibre |
16 g |
lower |
lower |
lower |
Iron |
3 mg |
higher |
higher |
higher |
Potassium |
568 mg |
higher |
equal |
higher |
Folate |
339 mg |
lower |
Lower |
lower |
Zinc |
2 mg |
equal |
equal |
equal |
*Data from the Canadian Nutrient File codes 3298, 3382, 3390, and 3401 (Government of Canada, 2021)
Don’t know where to start or how to find them in the grocery store? Mung beans are sold as dried, canned, fresh sprouted beans, and now as a snack food! Trying a new food can be intimidating, an easy way to incorporate mung beans in your diet is through the new product line by Remix Snacks, Beanies. Beanies are made from mung beans, sorghum, and upcycled carrots. If you haven’t heard about upcycled produce, read more about why it is good for the planet. Beanies are a sustainable Canadian made plant-based snack and are a complete source of plant protein. To learn more about plant protein click here.
Ready to try dried mung beans but don’t know where to start? Here are a few tips to get you started.
If you are worried that eating beans will give you bloating and gas, try soaking your mung beans before cooking them. Beans contain carbohydrates that can’t be digested, leading to gas production and bloating. This can be avoided by rinsing and soaking the beans, and then cooking them in clean water. Keep in mind that while this may help minimize the bloat, it could decrease the nutrient content, specifically the vitamins and minerals. There are two different options to soak your beans (Brown, 2018).
Rinse and sort the beans. Soak the beans in water that is 4 times their volume (ie. if using 1 cup of beans soak them in 4 cups of cold water). Save time by soaking them overnight or before you leave for work in the morning!
Rinse and sort the beans. Place the beans and then boil them for 2 minutes on the stove. After boiling remove from heat and allow the beans to soak in the same hot water for 1 hour. After 1 hour drain the beans.
Never cooked legumes before? For best results, simmer your beans rather than boiling them. As a rule of thumb, 1 cup of dried beans will produce 2-2.5 cups of cooked beans (Brown, 2018).
For both methods, discard the soaking water and add fresh water to cook. For best results, simmer your beans rather than boiling them. As a rule of thumb, 1 cup of dried beans will produce 2-2.5 cups of cooked and simmer as usual. If skipping the soak, keep in mind that they will require more water and more time to cook (Brown, 2018).
Abdullah, A., Baldwin, R. E., Fields, M., & Karr, A. L. (1984). Sensory Attributes and Safety Aspects of Germinated Small-Seeded Soybeans and Mungbeans. Journal of Food Protection, 47(6), 434-437. https://doi.org/10.4315/0362-028x-47.6.434
Brown, A. C. (2018). Understanding food: principles and preparation (Sixth Edition ed.). Cengage learning.
Government of Canada. (2021). Canadian Nutrient File (CNF) - Search. https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
Medawar, E., Huhn, S., Villringer, A., & Veronica Witte, A. (2019). The effects of plant-based diets on the body and the brain: a systematic review. Translational Psychiatry, 9(1), 226. https://doi.org/10.1038/s41398-019-0552-0
Wynes, S., & Nicholas, K. A. (2017). The climate mitigation gap: education and government recommendations miss the most effective individual actions. Environmental Research Letters, 12(7), 074024. https://doi.org/10.1088/1748-9326/aa7541
]]>Many people believe chocolate causes breakouts, but what does science say? Learn more about how chocolate and diet may affect the health of your skin.
]]>Written by: Equipe Nutrition, October 2021
The relationship between chocolate and acne may best be described as complicated. While foods like pizza, french fries and chocolate have long been suspected of causing breakouts, scientific studies have yet to find a direct connection.
According to the Canadian Dermatology Association, 20 percent of the population, nearly 5.6 million Canadians, are affected by acne (1). Is it any wonder we're looking for something or someone to blame?
What Causes Acne?
The truth is no one factor causes acne. While most people experience their first pimples during puberty, blemishes may persist or pop up at any time. In adulthood, acne is far more likely to affect women than men (2).
Regardless of age, acne erupts when an overaccumulation of sebum, dead skin cells or bacteria get trapped in the pores. Known acne triggers include:
As the most common skin condition seen by doctors, the connection between acne and diet has been studied for decades. In 2016, the National Institutes of Health reported that there's no conclusive evidence that chocolate specifically triggers acne. However, the data does point to dairy (3) and high glycemic index (4) foods as possible culprits.
What Are High Glycemic Index Foods?
High glycemic index foods are high in refined carbohydrates and sugar, such as white bread, white rice, pretzels, crackers, and pop (5).
High glycemic index foods may be bad for acne-prone skin because they cause spikes in blood sugar and insulin. These spikes are known to exacerbate inflammation and sebum production in the body, which can increase your risk for blemishes and make existing acne worse.
A Healthy Diet for Healthy Skin
Though sugar, dairy and processed foods have been shown to disrupt the gut biome and trigger inflammation and acne, there are plenty of acne-fighting foods that may support collagen, elastin, and hydration in the skin to give you a smoother, clearer complexion:
The Health Benefits of Dark Chocolate
The good news for chocolate lovers is that cocoa in its raw or pure form may actually be beneficial to your skin and overall health (6). So while it's true a milk, white or gooey caramel chocolate bar is not your best choice, dark chocolate made with 70-85% cocoa provides antioxidants as well as significant amounts of important micronutrients like iron, copper, magnesium, manganese, potassium, zinc, phosphorus, selenium and fiber.
Dark chocolate may even help protect the skin from harmful UV rays (7). Of course, everyone is different and how your own skin reacts to chocolate or any food is all that matters. If you're interested in learning more about how you can achieve a healthier complexion with your food choices, book an appointment with a dietitian or nutritionist for support.
This article was written by TeamNutrition’s Registered Dietitians. Their team offers nutrition consultations online and in over 80 offices across Canada, including Toronto.
References:
1. https://dermatology.ca/public-patients/skin/acne/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300732/
3. https://pubmed.ncbi.nlm.nih.gov/19709092/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4866623/
5. https://www.diabetes.ca/managing-my-diabetes/tools---resources/the-glycemic-index-(gi)
6. https://pubmed.ncbi.nlm.nih.gov/16702322/
7. https://academic.oup.com/jn/article/136/6/1565/4664397
]]>A deep dive into sugar, from its composition (a disaccharide molecule made from glucose and fructose monosaccharides) to its uses in the body, its health effects, and lastly diving into sugar alternatives. Click to learn more!
]]>Written by: Megan Hardi, November 2020
Table sugar is a very common natural sweetener that is added to your favorite cup of coffee or tea every morning. Chemically, table sugar is known as Sucrose, which is a disaccharide molecule made from glucose and fructose monosaccharides (simple sugar units).
Monosaccharides make up all types of Carbohydrates (CHOs) found in foods we eat everyday, whether it be rice, grains, legumes, vegetables or soft drinks, candies, and cookies! (1). There are three main monosaccharide units: Glucose, Fructose, and Galactose. Interestingly, our body utilizes glucose most efficiently as an energy source. When you eat food high in CHOs, our bodies use glucose to carry out day-to-day activities and if there is an excess, glucose is stored as glycogen stores for future use.
Fun Fact: Glucose gives you half of all the energy your muscles and body tissues need! The other half comes from fat. While your brain can only use glucose as an energy source! (1)
The Health Effects of Sugar
Because sugar is ubiquitous in foods, their intake is inevitable. Consuming moderate amounts of sugar can increase the pleasure of a meal because of the sweet sensations they elicit. However, excess amounts of sugar can harm the body because the intake of some sugars can supply energy but contribute to nutrient deficiencies. Moreover, as each body cell always requires glucose, their limited capacity to store glucose means that blood sugar levels must be controlled.
Amazingly, our bodies are adapted to help maintain blood sugar levels. If blood sugar level is low, we eat foods to replenish glucose concentrations, or our body breaks down glycogen stores. If high, cells take in glucose to remove them from the blood. Thus, the intake of foods containing glucose highly affects blood glucose levels. Unfortunately, when blood sugar levels are not maintained well, this results in health conditions like diabetes or hypoglycemia.
Fun Fact: In 2013-2014, 3.0 million Canadians are reported to have diabetes (2).
Individuals with diabetes must adapt by changing lifestyle patterns, like making dietary changes and increase exercise. Interestingly, dietary CHOs are not the cause of diabetes but rather, the body’s response to changes in blood glucose levels. Different foods have different effects on blood glucose levels and this can be measured through a glycemic index. The glycemic index measures how fast glucose is absorbed by body cells after ingestion.
Sugar Alternatives: What’s the Sweetest Choice?
Due to the different glycemic index of different foods, individuals with diabetes tend to limit the intake of foods that causes a high glycemic index. Moreover, the search for sugar alternatives is very popular and is widely marketed to target individuals who seek ‘healthier’ alternatives.
Some individuals may prefer using natural sugars in their diet. Coconut sugar is an example of a recent popular choice as natural sweeteners. This sugar is derived from the coconut tree and is claimed to healthier as it has a lower glycemic index than sugar (3). After extraction, coconut sugar is sold as brown and granulated. Interestingly, coconut sugar was found to have the highest Fructose concentration when compared to other organic sugar syrups like agave syrup, rice syrup, maple syrup, etc (4).
Because of all the monosaccharides, fructose elicits the sweetest taste, coconut sugar may have the sweetest taste compared to other organic syrups and so, can be used in small concentrations. This is beneficial because they do not contribute much to daily calorie count; they are approximately 4.0kcal/g. Moreover, coconut sugar is found to have a relatively low glycemic index (GI = 31-46) (5).
Another example of a natural sweetener advertised as a healthier alternative is Maple Syrup. This syrup is extracted from the sap of Maple trees and is processed to form a thick syrup (6). Nutritionally, Maple syrup can provide some essential nutrients such as Calcium, Potassium, Iron and Zinc, however, more than that, it is packed with sugar (6).
Like Coconut sugar, Maple sugar does have a lower glycemic index (GI = 54) compared to regular white sugar (GI =65) (6). This implies they raise blood glucose levels slower but does not imply they are particularly healthier than regular white sugar as like white sugar, Maple sugar is mainly comprised of sucrose.
While both Coconut sugar and Maple syrup may be advertised as the ‘healthier’ alternative, both sweeteners are comprised of the same monosaccharides that make up table sugar. Thus, switching your normal white sugar to these substitutes may be beneficial in some aspects but all added sugar intake should still be kept at a minimum. On top of that, depending on which added sugar is used, they can change the way food tastes! Natural sugars, like Coconut sugar and Maple syrup, may be natural but this does not always been healthier because sugar is sugar!
Overall, any type of natural sweetener is comprised of the same chemical units and may vary in their effects on the glycemic index, indicating they do fundamentally affect our blood sugar levels. Keep added sugars to a minimum, but if you do need something to satisfy your cravings, try our Bean Bark snacks today!!
If you’re interested in finding out more about the coffee vs tea debate, then wake up and smell the coffee, because we are going to spill the tea on these beverages to help you decide.
]]>Written by: Jessica West, November 2020
With the cold winter weather just around the corner, you may find yourself walking into the nearest coffee shop to get something warm to drink. The million-dollar question, what do you actually want to drink? Maybe an espresso? Some good old-fashioned black tea? And what’s this green matcha stuff on the menu? With so many options you can’t help but wonder, which one is the best to have?
What is tea and where did it come from?
Tea is a beverage made by adding boiling water to the crushed leaves of a tea plant (1). Many people think that drinking tea started off in England since it’s a traditional custom at mealtimes, but it actually originates from China. The concept of tea is said to have begun in 2737 BC when Chinese emperor Shen Nung sat under a tree, only to have some leaves fall into his pot of boiling water; he then drank the mixture and it was dubbed the creation of tea (2).
In today’s society, we don’t have to pick any tree leaves to get some tea, we can buy pre-packaged ones in little tea bags from the grocery, or we can go to coffee shops or cafes to have specialty teas.
What are the nutritional benefits of tea?
Tea possesses many nutritional and health benefits as it is rich in polyphenols, which is a substance that has antioxidant properties to help protect the body from certain diseases. Tea contains small amounts of minerals such as fluoride, which helps prevent tooth decay, and potassium which plays a role in heart health and muscle function (3). Some vitamins which are naturally found in tea are vitamin C, which helps protect our bodies against colds and infection and B vitamins (B-1 and B-6) which play a role in the metabolism (break down) of proteins and carbohydrates (3).
Tea is also considered a healthier option in comparison to other beverages such as sodas, energy drinks and artificial fruit juices as it is lower in simple sugars, sodium and artificial additives.
Savour the tea but be mindful of the sweet!
We can change the nutritional value of tea with a simple movement of our hand. How many times have you been distracted while adding a spoon of sugar to our drink? Every now and then, we may accidentally add a little more of that cream, sugar or milk to our tea and turn it into a very sweet beverage. Likewise, some cafes may also sell fancy fruit infused iced teas and specialty bubble teas. While these flavourful drinks do contain tea, they can also contain a lot more sugar and empty calories, so they should be consumed in moderation.
What are the health benefits of tea?
There are over 20,000 varieties of tea in the world (4), with each variety providing a different health benefit. Chamomile tea can help with relaxation, menstrual cramps and stress relief, while ginger tea can help with nausea and indigestion (5). Hibiscus tea is said to help with blood pressure, while peppermint tea can help with constipation and motion sickness (5).
What about the myth that drinking tea can help with weight loss? Some research has found that drinking caffeinated green tea may result in some weight loss (about 1-2 lbs) but many other studies have found mixed results. Therefore, if you’re trying to lose weight its best to stick to diet and exercise, as health professionals do not recommend tea drinking as a weight loss technique (6).
What’s the deal with matcha?
Before we start talking about coffee, it would be wrong to discuss tea and not mention matcha. This is because matcha is actually a type of tea. Matcha comes from the crushed leaves of tea plants which have been grown and harvested under special conditions (7). Matcha has become very popular as an ingredient in drinks, cakes, ice-cream, sorbets and other dishes. Some of the health benefits of matcha include promotion of heart health and a strengthened immune system (7).
What is coffee?
Most people know coffee as the morning pick-me-up beverage or that drink that helps keep you awake during an all-nighter. A few examples of some coffee-based beverages are: Espresso, Americano, Cappuccino, Mocha and Latte. The main difference between these drinks is the amount of coffee used and whether milk or cream is added. Coffee itself comes from the ground roasted seeds of the Coffee arabica plant, which originates from Africa (8).
The legend of how coffee was discovered is said to have begun in Ethiopia, where a farmer who was curious about the strange aroused behaviour of his goats, decided to sample the beans which they were eating from a bush, which happened to be a coffee plant, and thus coffee was born (8). Coffee makes a person feel energized because it contains caffeine, which is a substance that reacts with receptors in the body to increase concentration and alertness.
What are the nutritional/health benefits of drinking coffee?
Coffee contains nutrients such as vitamin B2 and B3 which are involved in metabolism of carbohydrates. Similar to tea, coffee is also a source of potassium which is needed for muscle contraction and antioxidants which help protect the body against disease. Some of the potential health benefits of drinking coffee include improved energy levels and memory, lowered risk of type 2 diabetes, improved physical performance and lowered risk of stroke (9).
While drinking coffee has it benefits, having too much coffee can have negative side effects. Caffeine when consumed in excess can cause symptoms of increased blood pressure, anxiety and insomnia (10). To avoid this, it is recommended that adults keep their caffeine consumption to less than 400mg per day. Caffeine is also found in tea, but the quantity is much lower than that of coffee with one cup of black tea containing between 30-80mg, while 1 cup of coffee can contain around 94mg of caffeine (10). Just like with tea, it is also important to be mindful of how much sugar or cream we add to our coffee, as these can become a source of extra calories when added in excess.
Which do I choose?
Now that we’ve taken a look at both beverages, its time to answer the question, which one should I choose? The answer simply depends on what you’re looking for. If you need a drink to calm your nerves, relieve nausea, or to help with relaxation and sleep, then you might want to go for a cup of tea. On the other hand, if you need a drink to help you feel energized and alert or to help you focus and concentrate, then you should go for some coffee. If you just want something warm to drink, then either one of them should do the trick.
Lastly, if you want more information on interesting recipes and nutrition topics, then follow Remix on our social media and check back on our blog for more updates.
Everyone has to do their part for the environment. Whether it’s composting, biking, buying less, or advocating for a greener economy, everything counts. One easy way to start reducing your waste is by buying alternative products with less packaging or greener ingredients.
]]>Written by: Fannie Dancose, October 2020
Everyone has to do their part for the environment. Whether it’s composting, biking, buying less, or advocating for a greener economy, everything counts. One easy way to start reducing your waste is by buying alternative products with less packaging or greener ingredients.
Ever wondered how to cut down on your waste to reduce your bathroom trash can to the size of a small jar? Well, read along to learn how to swap disposable products for reusable and compostable ones.
Have you ever thought about the ecological impact of disposable razors? They are not always recyclable and it is estimated that 163 million consumers in the U.S. used disposable razors in 2018 (2). So that means that approximately 163 million (and probably more) razors ended up in a landfill in the U.S, all of that in just one year. Fortunately, there is something you can do. Trade your plastic razor or a safety razor. Safety razors are made ofl metal with one blade that you can change when it becomes dull. As they are built for a lifetime, you will definitely never throw away a disposable razor again! Plus you will save a lot of money in the end!
Reducing waste can be seen as a huge task. But by making small changes and switching one product at a time, you will be surprised by the amount of garbage you don’t produce anymore!
Written by: Megan Hardi, October 2020
The term “lactose intolerance” is a term regularly brought up especially when talking about dietary restrictions. To put it simply, individuals with lactose intolerance do not have the ability to digest the sugar lactose found in mammalian milk (1).
Fun Fact: Human milk contains almost TWICE as much lactose as cow’s milk (7.2g /100mL and 4.7g /100mL, respectively) (1).
Lactose is a natural disaccharide, composed of two monosaccharides (or simple sugars) of galactose and glucose. In order to digest lactose and break it down into its components, individuals require the enzyme lactase. This enzyme is specifically designated to break down lactose in the small intestine of our bodies to provide energy for growth and development, particularly, during infancy (1). Interestingly, the expression of the lactase enzyme peaks at birth and slowly declines within the first few months after (1). As a result, individuals progress to develop lactase non-persistence or deficiency and thus, lactose intolerance. Lactose intolerance can also be a genetic variation or a decrease in the activity of the gene that encodes for the lactase enzyme, the LCT gene. (5)
There are numerous foods that contain lactose, such as ice cream, cheese, yogurt, and many more (2). Food products that contain raw or processed cow’s milk will have the presence of lactose and are products that lactose-intolerant individuals tend to consume in small amounts. It is a common misconception that lactose-intolerant individuals are unable to digest lactose at all; however, these individuals can consume lactose-containing foods products but only in small amounts due to their limited amount of lactase.
Although lactose intolerance heavily relates to milk-containing foods, lactose intolerance should not be confused with a milk allergy. Upon intake of milk, individuals with a milk allergy will experience vomiting, hives, and bloody stools as their bodies perceive the proteins found in milk, whey, and casein, as dangerous (3). This response reflects how their immune system reacts towards milk proteins, which is not the case in individuals experiencing lactose intolerance.
How to Tell if You’re Lactose Intolerant?
Have you ever had a full glass of milk or a bowl of ice cream and experienced flatulence? Diarrhea? Or abdominal pain? These are symptoms of lactose intolerance: since the lactose ingested cannot be broken down, the gut microbiota in our large intestine ferments the sugars (1).
A self-assessment may be the first step in determining whether or not you are lactose intolerant as it is important to understand the effects of foods on your body. Taking note of any physical reaction after consuming milk products can give you insights into how your body is capable of digesting lactose. If you are experiencing some of the symptoms of lactose intolerance but are still unsure, cutting down lactose-containing products may improve your symptoms.
If you require a second opinion, a doctor can carry out a hydrogen breath test or a blood sugar test to fully determine a lactose intolerance diagnosis.
Lactose Intolerance Around the World
About 75% of the world's population will develop a lactose intolerance after infancy, once they are fed foods besides breast milk (4). Interestingly, some populations have developed lactose tolerance which allows them to have no problems digesting the lactose found in milk products (4). Lactose tolerance is claimed to be a recent example of human evolution, called the gene-culture co-evolution (4). This is because lactose tolerant individuals possess a different genetic trait than individuals who are lactose intolerant, and the genetic trait is tied to a cultural trait (4).
The ability to digest lactose can be a reflection of the nutritional benefits of milk. Individuals from Northern Europe have the lactose tolerance gene variation because of their high consumption of Vitamin D in their diet that promotes calcium uptake, allowing them to have strong dense bones. The relatively high uptake of calcium helps these individuals, who live in regions with low sunlight exposure, to prevent them from diseases, such as rickets (4). Meanwhile, in African populations, these individuals benefit from lactose tolerance because milk is a source of extra calories and nutrition (4).
Table of Lactose Intolerance from Different Populations (4)
Human Group | Individuals Examined | Lactose Intolerance (%) |
Dutch | N/A | 1 |
Europeans in Australia | 160 | 4 |
British | N/A | 5-15 |
Central Italians | 65 | 19 |
Indians | N/A | 20 |
African Bantu | 59 | 89 |
Asian Americans | N/A | 90 |
Chinese | 71 | 95 |
Southeast Asians | N/A | 98 |
Thais | 134 | 98 |
Native American | 24 | 100 |
On the other hand, individuals who have ancestors that lived in lands with extreme climates and were unable to sustain dairy herding, developed lactose intolerance before the 1900s (6). This reflects the high percentage of individuals with lactose intolerance in many parts of Asia.
FUN FACT #2: Around 60% of Asian descendants stop producing the lactase enzyme as they get older (6)
Substitute Options for Someone who is Lactose Intolerant
Due to globalization and improved industrial processing, especially within the food industry, there have been many developments of food products for lactose intolerant individuals. It is no longer recommended for lactose intolerant individuals to cut off dairy products as the intake of such products is important in making sure these individuals do not experience deficiency in calcium, protein, magnesium and other minerals as they are important for growth and development (7). Thus, lactose intolerant individuals are recommended to restrict dairy products, rather than omit them.
Within the food industry, there is a rise in the production of non-dairy substitute products. These products are mainly derived from plants, such as oats, soy, hemp, almond and other nuts (7). It is now very common to substitute bovine milk for these plant-derived milks. Unfortunately, these substitutes do not show the same levels of calcium, vitamin D, and protein as bovine milk (7), which is why many of these products are fortified with nutrients to ensure the consumer receives sufficient amounts of the required nutrients.
FUN FACT #3: Only bovine milk and fortified soy milk has shown to be nutritious enough for children 1-8 years old.
Another method of allowing lactose intolerant individuals to freely consume dairy products or foods containing lactose is to take lactase in the form of capsules or adding the enzyme to the food prior to consumption (7). Consuming lactase allows the pre-digestion of lactose and thus, individuals do not experience symptoms of flatulence, abdominal pain, and diarrhea.
If you are lactose intolerant but you love cheese, it is beneficial to consume hard cheeses instead of soft ones. This is because during the production of hard cheese, bacteria is added to the lactose-containing milk and they break down the lactose; allowing for less amounts of lactose in such cheeses (8). Of course, each cheese varies in the amount of lactose it contains (even hard cheeses!), so it is important to check food labels before consumption!
Whether or not you are lactose intolerant, there are many food products that can satisfyyour hunger and appetite while ensuring you still gain enough nutrients! If you are lactose intolerant, perhaps this is your chance to discover new favorites, such as fortified soy milk or lactose free cheese, in your daily diet!
If you are lactose intolerant but you love chocolate, look for dark chocolate options which typically do not contain any milk! A good option is Remix Bean Bark as it is dairy-free, nut-free, and also gluten-free!
Written by: Cherry Zhou, October 2020
Sugar Claims as Marketing Tools
Many people go grocery shopping with the great intention of purchasing foods fit for a healthy diet. However, we live in a world of mass consumption where there are way too many options available. Even the yogurt aisle is packed with hundreds of different brands and flavors you can pick from.
With all this competition, the food industry needs to employ some clever tactics to attract customers into buying their products. One of their secret methods is to use nutritional food claims.
Sugar claims, for instance, is a trendy one. In fact, excessive sugar intake has been associated with many health conditions such as obesity and diabetes (1). Therefore, sugar is seen as a “villain” which many Canadian seek to limit.
Food companies know that you will be much more inclined to buy their products if you see claims such as “reduced in sugar”, “no added sugar”, and “sugar free”. These claims help portray their products as a healthier option, which makes them stand out amongst the 99 other products.
However, sugar claims can be tricky to understand and potentially misleading. Do you really know their differences?
Types of Sugar Claims
There are 4 main types of sugar claims (2).
The table below provides a list of synonyms for each of the 4 types of sugar claims (2).
Sugar claims |
Equivalent/Synonyms |
1. Free of sugars |
Sugar-free Free of sugar 0 sugar Without sugar Contains no sugar Sugarless |
2. No added sugar |
No added sugar No sugar added |
3. Reduced in sugar |
Reduced in sugar Reduced sugar Sugar-reduced |
4. Lower in sugar |
Lower in sugar Lower sugar Less sugar |
Are Foods with Sugar Claims Necessarily Healthy?
The answer is no. A healthy diet calls for less than 10% of calories from added sugar. However, almost half of the products with sugar claim are in concentration that is too high compared to the standards of recommendation (4). In addition, foods with sugar claims often have more sugar than its neighbour that has no claims at all.
Moreover, there are no restrictions on the amount of sugar allowed. For instance, if you have juice that has 60g of sugar per serving. Its version with “lower sugar” can thus have 45g of sugar in it, which is still a lot.
Furthermore, adding sugar claims does not prevent the food from being overly packed with unhealthy fats such as trans-fat.
Tips to Make Healthy Choices at the Grocery Stores
1. Look at the nutrition fact table.
The nutrition fact table is there to tell you the nutrients content of your food including how much sugar is exactly in your product.
Learn more about food labels here to get an idea of the basics, so that you can effectively use this information to your advantage.
Aa a quick tip, look at the percentage value on the right side of the table. Remember that
The table below tells you which nutrients you need “a little” (or none) of, and which ones you need “a lot” of, in a balanced diet.
Want to have “a little” |
Want to have “a lot” |
Saturated fat Sugar Sodium |
Fiber Calcium Iron |
2. Look at the ingredient list.
On a food label, the ingredients are listed in order from highest amount to lowest amount. The ingredient which is used the most will be listed first. Consequently, if you see sugar as the one of the first three items, then you know that the sugar content is high, whether or not the product claims to have “no added sugar”.
These are the common types of sugars that you can come across while reading an ingredient list (5).
Sugar cane/beet source |
Corn sources |
Other sources |
|
Ingredient |
Sugar Brown sugar Invert sugar Molasses, fancy molasses |
Glucose-fructose High fructose corn syrup Corn syrup Dextrose Glucose |
Honey Maple syrup Agave syrup Date sugar Maltodextrin |
3. Go for whole grains instead of refined grains.
The general rule is that the whiter it is, the more it is processed. Have you ever wondered why all purpose flour is whiter than wheat flour? That is because all purpose flour goes through many extra steps that rips the outer layers of wheat, which are full of fibers and other nutrients. Therefore, next time
Pick a whole wheat bread instead of white bread
Choose brown rice over white rice
4. Favor fresh foods over highly processed foods.
Sugar is not always bad. It is found naturally in many foods such as fruits. However, when you consume a fruit you are also eating all of its good nutrients and fibers.
On the other side, highly processed foods tend to have a lot of extra sugar with no added nutrients.
Furthermore, buying fresh foods and making your own meals will allow you to be in control of what you put into your recipe. You are thus, much less at risk of getting fooled by sugar claims and other nutrient claims.
5. Avoid shopping when you are hungry.
Think about what kind of foods you reach for when you are hungry. It’s probably not a slice of apple. Don't you feel like those high fat and high sugar foods are particularly irresistible during those times? For example, a bag of chips or a chocolate bar that you can simply grab and go?
While not doing groceries on an empty stomach is a great way to act more rationally, you could also educate yourself on what healthy options are up on the market.
Bean Bark, for instance, is a healthy chocolate snack created by two Dietitians. It is not only much lower in sugar compared to similar chocolate snacks, but it is also very high in protein.
Written by: Cherry Zhou, September 2020
What is Mindful Eating
As Jamie Lee, Remix Co-founder and Registered dietitian has also said in this article, “Mindful eating is maintaining in-the-moment awareness of the food and drink you put into your body, observing rather than judging how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness. ”
To master the art of mindful eating, you first need to be able to recognize your good and your “not so great” eating habits. However, many of these “not so great” eating habits are driven by the unconscious (1). In other words, you have done them without even realizing. Mindful eating will allow you to gain back control over your eating habits. In fact, you can only take action once you become aware of your behaviors. Easily said, but how can you do it? Well, try answering the "why", "when", "what", "how", "how much", “where” do I eat (2,3). So, let's dig right into the purpose of these questions.
Question 1: Why do I eat?
Being able to recognize your true hunger cues is a huge part in mindful eating. Indeed, your body has very efficient ways to you tell you what it needs:
If it needs rest, you will feel tired, it will say: sleep sleep sleep.
If it needs to get rid of excess water, it will say pee pee pee.
If it needs fuel and energy, it will say eat eat eat.
As you already know, when your body needs fuel or energy, you can feel the emptiness or growls of your stomach, these signals are there for you to listen to. However, many of us are used to eating when our mind needs to be fed, but not our body. To figure out if you have been letting your thoughts unconsciously take over your eating habits, try to focus on your emotions. How did you feel when you were looking for food? For instance, were you stressed? Anxious? Sad? Perhaps, simply bored? Or were you, ultimately, hungry? Sometimes, we associate certain events or activities with food. For example, watching movies and eating popcorn.
Question 2: When do I eat?
Here, you would think about how often you eat throughout a day. How far apart are your meals? How many of you have found yourself looking through your fridge and pantry despite having a meal an hour prior? Or even opening the fridge every 30 minutes, as if, by chance, something new or interesting magically appeared? Once again, this is your mind being hungry, not your body.
On the other side, you might be the type of person that regularly skips meals. You might have been following a restrictive diet where you told yourself to Ignore Ignore Ignore your hunger signal. Maybe you were “too busy” to even pay attention to your body yelling Eat Eat Eat. These poor eating habits shut down your hunger signal pathway (4). Consequently, you lose connection between your mind and your body.
Question 3: What do I eat?
The third step into being more mindful of your eating habits is to think about what you eat. No, not in terms of calories. Simply what is it? Try to describe its taste, texture, appearance, temperature, mouthfeel, aftertaste.
Furthermore, what are the foods you tend to eat when you are being mindless, that you eat for emotional reasons? Do you end up giving into your cravings despite pushing yourself to restrain from them? Or do you opt for a healthy snack?
Question 4: How do I eat?
Now, we reach the question where you should pay attention to your eating pace and eating environment. Are you distracted? Are you scrolling through your phone, watching videos or listening to the news? When your brain gets busy processing all these other sources of information, it fails to dedicate itself to the eating experience. Do you eat the same way when you are at home vs. outside? Alone vs. with friends or family?
Question 5: How much do I eat?
As discussed previously, your body gives you signals to eat. Similarly to these cues, your body also alerts you to stop eating. Despite individual variability, there is definitely a delay in time for your brain to understand these cues. In fact, we hear the general rule that it could take up to 20 minutes to send the “I’m full, stop” signal to our brain. Therefore, it is especially easy to end up stuffed when you eat too quickly. How do you feel after overeating?
Also, keep in mind that finishing everything on your plate is not what it takes to be full. Many people have been growing up with their parents telling them to clean up their plates to call it an end to mealtime. This can lead to bad eating habits as adults which are important to break in order to be more mindful when eating.
Question 6: Where do I eat?
Finally, where are you when you are eating? Do you allow yourself to be in an environment that is meant for eating? Were you on your sofa, in front of your computer, or on your way to XYZ? Was it a place that again, is full of distractions that pull you away from a sensational eating experience?
Practice mindful eating
That was a lot of self-reflection. How many of your “not so good” eating habits have you been able to notice? Now that you are aware of your mindless eating behaviors, it’s time to take action! And the best way to do that is to identify one or two tips that you can start doing and implementing them into your lifestyle. How about practicing it along with our #beanbarkchallenge that involves eating chocolate?
Written by: Cherry Zhou, September 2020
Common False Beliefs about Best-Before Dates
Many people have the misconception that a food is not safe to eat once it is past its "best-before" date. Why do I call it a misconception? Because this statement is totally false! In fact, the best- before date is not an indicator of food safety neither before nor past its indicated deadline (1). In other words, eating foods that have passed their best-before date does not mean that you will get sick. Similarly, foods that have not reached their best-before date do not have a guaranteed freshness.
At this point you are probably wondering ...
What do Best-Before dates Really Mean?
Best-before dates are found on prepackaged products. They indicate the anticipated time that an unopened food product can last in terms of quality if stored under appropriate conditions. For example, best before dates do not apply to a chocolate bar in a crazy hot 30oC room (1). Therefore, the food might have changes in terms of its freshness, taste, nutritional value or any other qualities claimed by the manufacturer. For example, after its best-before date, your orange juice might lose some of its vitamin C content, or your favorite chocolate might not provide you the same mouthfeel.
Nevertheless, it does not mean that you will get terrible diarrhea if you consume it. However, if you decide to eat a food that smells weird with molds spotting it, you might feel the stomachache coming even though the food has not reached its best-before date yet! This is why I mentioned earlier that best-before dates do not guarantee freshness.
How do I Read Best-Before Dates?
Although we are used to seeing dates and times on all sorts of documents and devices, best- before dates might not always be easy to read. Let’s test your knowledge.
If you see "21 MA 20", what does it mean? Is it:
Unsure? Confused? Let me help you out:
First, the correct order for labelling is: year, followed month, then followed by day.
Second, the official language or shortcut for month are the following:
JA: January | FE: February | MR: March | AL: April |
MA: May | JN: June | JL: July | AU: August |
SE: September | OC: October | NO: November | DE: December |
As you would have guessed it by now, the correct answer is “D”. Did you get it right?
Now that we understand best-before dates, let's dive into expiration dates.
What are Expiration Dates?
Another phrase that we hear very often is “it’s expired” when someone realizes that a food has gone over its best-before date. However, best-before dates and expiry dates are not interchangeable terms (2). In fact, they are NOT the same thing! The table below explains some of their main differences.
Best-before Dates |
Expiration Dates |
|
|
Example:
|
Example:
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As mentioned earlier, a best-before date is not mandatory for foods that have an expected shelf life greater than 90 days, such as canned foods and spices.
Now that we know that foods are still good to eat past their best-before dates (but not their expiration dates), you can save money and food by not throwing out foods that are past their best-before dates!
Other Tips to Reduce Food Waste
Grocery stores tend to have discounts when foods get close to their best-before dates. Not only does it effectively prevent food waste, but it's also a great way to save money, especially if you are shopping on a budget. Buy in bulk and freeze.
How Long Can You Keep Food in Your Freezer?
Food | Refrigerator Storage Time |
Freezer Storage Time |
Leftovers | 2-4 days | 4-6 months |
Fresh meat (beef. pork, lamb) | 2-4 days | 8-12 months |
Ground meat | 1-2 days | 2-3 months |
Poultry pieces (chicken, turkey) | 2-3 days | 6 months |
Egg (without shell) | 2-4 days | 4 months |
Egg (in shell) | 3-4 weeks | don’t freeze |
Unopened milk | best-before date | 6 weeks |
Opened milk | 3 days | don’t freeze |
Unopened yogurt | best-before date | 1-2 months |
Firm cheese | 5 weeks | 3 months |
Precut Fruits | 3-5 days | 10-12 months |
Just like many of the misconceptions around best-before dates and expiry dates, “ugly” foods are not equal to poor quality (5).
Remix, for instance, incorporates upcycled fruits into their chocolates. Those ugly fruits would have otherwise been thrown away due to their imperfect appearance. So grab yourself a bag of delicious chocolates and help reduce food waste!
To further say no to food waste, check out this blog post.
Written by: Cherlyne Mok, R.D., September 2020
Believe it or not, humans are born intuitive eaters. We are created with hormones that help regulate our appetite, giving out signals to tell us that we are hungry or full (1). It is important to note that there are different types of hunger in response to our different needs, whether physical or emotional. Unfortunately, we live in a busy world where we were systematically put on a scheduled eating time from a young age. Remember having to engulf your whole meal within that 15-20 minutes recess in school? Because of that, we have slowly lost touch with our hormonal signals to hunger and fullness along the way.
The Hunger and Satiety Scale
Hunger and fullness comes in different levels depending on how much nourishment your body needs. To help guide yourself to listen to your hormonal signals of hunger and fullness, a hunger and satiety scale is often used. Here is an example of a hunger and satiety scale and what it means on each level (2):
1 - You are at the point where you are starving so much that you might pass out! Your blood sugars are LOW-LOW-LOW and you may feel dizzy, weak, or irritable.
2 - You are so hungry you could have a full Thanksgiving meal to yourself! You are generally irritable, have low energy levels and your stomach is growling non-stop.
3 - Your stomach is beginning to growl and the urge to eat is strong. You’re beginning to look around for quick bites or you might be craving certain foods.
4 - You are just beginning to think about food. You could wait a little bit but you know that you would like to have your meal sometime soon.
5 - You are satisfied, neither hungry nor full. You feel generally focused when doing other things.
6 - You are pleasantly full and you can sense food inside your belly. You could still have a dessert if you want to.
7 - You are a little too full that you’re slightly uncomfortable. You dread seeing leftovers on your plate.
8 - You are stuffed, feeling as if you have overeaten. You might feel a little tired or cold.
9 - You are so uncomfortable that your stomach aches. You feel the urge to loosen your belt or unbutton your jeans.
10 - You have just eaten so much that you can’t even move! You might even feel sick at this point.
When Should You Start and Stop Eating?
Using the hunger and satiety scale as a guide, start eating when you’re at level 3 or 4 and stop when you’re around level 5 or 6. Did you know that there is an approximate of 20-minutes delay for our fullness signal to reach our brain? Hence pausing in between bites is always a great idea to check if you’re full (2). Remember, you don’t have to finish what is on your plate!
A Note on North American Portion Sizes
If you have ever been outside of North America, you might have noticed that portion sizes served in North American restaurants are so much larger. As a matter of fact, North American portion sizes have doubled or tripled over the last 20 years (4)!
Funny story: About 5 years ago when I first came to Montreal, I had biryani at a restaurant with my friends from Malaysia. As we were done eating, my friends were shocked to see that my plate was still heaping full with biryani! We still laugh about it to this date.
What About Food Waste?
As you have learnt to honour your fullness cues, you might realize that you are not finishing what’s on your plate, especially with North American portion sizes. I’ve said it and I will say it again: you don’t always have to finish what’s on your plate! Instead, take this opportunity to figure out the right portion size to satisfy your hunger - and serve that at your next meal!
If you have leftovers when eating out, you can always ask for a to-go box and store it for your next meal! On the other hand, if you are eating at home, you could always start with half the serving you normally serve yourself, and take a refill if you still feel hungry after the first serving. This also gives you a chance to pause between your meals to check if you’re full!
To dive in deeper into topics of intuitive eating, I invite you to join our Facebook Group: Mindful Snacking Community! Cheers to better health!
Written by: Jessica West, September 2020
The pandemic has brought a lot of stress, fear, and anxiety into our lives. Not to mention quarantining at home isn’t always the most fun or interesting thing to do! Many of us have experienced increased feelings of boredom, loneliness, and isolation in the past few months. But we have the perfect solution: self-care. Here are a few things you can do to take care of yourself and relax, all while staying at home.
Cooking:
If you find yourself having extra time on your hands during quarantine or you don’t want to spend another fortune on an uber-eats meal, you may want to try your hand at cooking. There are many online cooking platforms and webinars available for free that you can look at. Never cooked before? No problem! Many websites such as More than Gourmet (1) and Cookipedia (2) sort their recipes based on the level of difficulty. This means that whether you’re a beginner or a full-on experienced chef, you can find recipes that are suited to your level of skill.
Did you know that Bean Bark can be added to many different products to create different healthy meals and snacks? Check out the Remix nutrition blog for many of these great recipes.
The benefits of learning to cook go way beyond making a tasty meal and using up the food in the back of the fridge before it expires. Cooking for yourself is seen as a form of self-care since you are in the act of nourishing and providing food for your own health and well-being (3). Additionally, cooking is also an act of mindfulness as it shifts your focus to the preparation of food, which helps you to distance yourself from other distractions (3). If you are interested in finding out more about mindfulness and self-care, then check out Remix’s mindful snacking movement and follow along with the journey.
Aromatherapy:
Not in the mood to cook? That’s fine as there are many other forms of self-care, some of which simply require you to take a deep breath.
Aromatherapy involves using aromatic (scented) plant compounds to help improve your mental well-being, reduce stress and anxiety, and improve emotional health (4). The plant compounds can be incorporated into essential oils which can be placed into a variety of products.
The amazing thing about aromatherapy is that you can choose which scents you want and what product you want to get it from. If you’re into stronger more powerful scents you can choose options like apple, pumpkin spice, or vanilla scented products. If you’re into lighter scents you can go for lavender, eucalyptus, or tea scented products. Some of the products which can be used for aromatherapy include creams, hand soaps, candles, and diffusers. As with all products, it is important that you read any health and safety product information before trying it out. To learn more about aromatherapy check out this article (4) to determine if it's right for you. Another important thing to note is that some essential oils are toxic to our pets, so make sure to check out this article before buying any essential oils!
Reaching Out to a Friend:
Due to the pandemic, we are not able to visit or gather with our friends and families as we often used to. This has increased feelings of loneliness, fear, and isolation. For those of us living alone or away from our families, this can cause added stress. The good news is that we are not alone and there is always someone to reach out to. Thanks to our modern technology this has been easier than before.
Reaching out to a friend or loved one is actually a form of self-care. The phrase good friends are good for the soul is more than just an expression. Research has found that friendships can increase your happiness, give you a stronger sense of belonging, and reduce your risk of certain health problems such as depression and stress (5). There are many social media apps which you can use to reach out to others and even join groups of people online who share similar interests as you. One of these great groups you can join is Remix’s Mindful Snacking Community on Facebook (paste group link please). Simply click on the link and join the group where you can chat and interact with others who are a part of this movement.
Exercise:
Gyms still closed? No problem. Home workouts are the new trend. A great way to pass the time is by getting up and getting active. This doesn’t mean you need to spend a fortune on buying gym equipment for your home. Everyday household items and spaces can be transformed into ideal workout space. Empty detergent bottles can be filled with water and used as weights. Towels can be rolled up to form yoga mats, and stairs can be used for great cardio workouts. If you need a change of scenery, going for a jog or taking your pet out for a walk in the park is a great way to stay active as well.
Exercise can be seen as a major form of self-care as it brings many benefits to a person’s health and well-being. Some of these include improved mood, better sleep, and increased energy (6). Always remember to warm up before starting any kind of physical activity, and keep some water or a sports drink nearby to ensure you stay hydrated. If you’re wondering what you can eat before exercising in order to have enough energy, check out Remix’s article on why our chocolates are a great pre-work snack.
DIY’s:
DIY’s or do it yourself, are small activities that can be done at home to create something that would normally be bought in a store. DIY’s can range from gardening, to knitting, to cooking and so much more. There are many networks such as DIYs.com (7) and diysnetwork (8) which offer a variety of DIY home projects ranging from fashion design, interior decorating, recipes, beauty and many other categories. Simply choose which category interests you and follow the steps to get started on your own mini projects.
While you may think that starting a new project will just give you extra work to do, these DIY’s are actually a great way to indulge in some self-care. DIY’s can help minimize the distractions of the world and stress from the pandemic by encouraging us to focus on the project in front of us. DIY’s are also a great way to encourage bonding among family members, reduce time spent on technology, and stimulate brain activity (9). Need some inspiration for your next DIY home project? Why not check out this Remix Blog about composting.
All of the activities mentioned above are only a few of the many ways you can indulge in some much-needed self-care. The world can be a stressful place so remember to take time to kick your feet up, relax, be safe and have some Remix chocolate while at it.
Written by: Megan Hardi, September 2020
From Diet Culture to Intuitive Eating
Diet culture is not a foreign concept as this phenomenon is very commonly tied with the desirability of weight loss. This culture is advertised as a quick answer for individuals to transform themselves into their “best” selves, which is associated with their “skinniest” selves (1). Unfortunately, a lot of individuals do not realize that they are being swayed by diet culture - often the term “diet” becomes interchangeable with “new way of eating” or “cutting out carbs because they’re bad for you”. Diet culture can take the form of restrictive eating, avoiding eating out socially, calorie counting, and even feeling proud when you reject a chocolate bar craving despite really wanting it.
This culture has influenced our minds into thinking we are unworthy if we do not fit the description of someone who is “beautiful” (in this case, someone who is skinny). SPOILER: This is NOT TRUE.
Although diet culture has been around for some time, recently, there have been more and more movements to break free from diet culture. These movements inspire both men and women to reject diet mentality and promote the shift of focus from weight to well-being (2). An example of this is the “Health at Every Size” movement. This shift in focus to your own well-being puts yourself in the driver’s seat instead of allowing peers and social media to dictate your worth based on the way you look. A particular movement that is prevalent in introducing ways you can take hold of the steering wheel is intuitive eating.
Intuitive Eating: the Driver’s Manual
Head on, intuitive eating directly challenges the diet culture. As diet culture often tells us our bodies are our enemies because they do not reflect the best version of ourselves (again, SPOILER: This is NOT TRUE), intuitive eating rebukes this by saying our bodies are actually our best friends.
FUN FACT: The benefits of intuitive eating may not always lead to weight loss, however, research studies have shown that intuitive eaters have experienced improvements in their self-esteem, body image, and their quality of life (3).
Intuitive eating describes a lifestyle that tells you to eat when physically hungry and stop when physically full. Intuitive eaters are encouraged to trust their bodily cues instead of a diet handbook (3). In order to do so, we need to learn how to trust our bodies. This allows us to build a better connection with food and understand that food is meant to be celebrated instead of antagonized. Listening to our body cues is important in establishing a healthier relationship with food, such as eating when physically hungry and stopping when we feel full.
Several principles of intuitive eating include making peace with food. It is dangerous to associate some food as “good” and others as “bad” because this then leads to us labeling ourselves as “good” or “bad” based on whether or not we’ve eaten “good” or “bad” food. Another principle is respecting your body. Trusting your body and bodily cues is one thing, however, it is also important to remind ourselves of just how much our bodies do for us and the beauty of each unique body such as your own. Furthermore, exercise is also a distinct principle of intuitive eating. The same concept applies to building a healthier relationship with food; how can you learn to accept and love your beautiful body as it is if you do not celebrate it?
Intuitive Exercise: the Driver’s Personal Machine
Interestingly, exercise has been linked to restrictive eating of desired foods and eating more as emotional comfort instead of satisfying physical hunger (4). Perhaps this is caused by false motives behind exercise. This similar mindset can also be a result of diet culture; we use exercise as a way to punish ourselves for eating “bad” foods. As a result, we drag our feet to attend HIIT classes we do not want to attend when we would rather attend a yoga class.
REMINDER: Your body is your best friend and not your enemy. Thus, treating your body as your best friend can also include intuitive exercising. This movement mirrors intuitive eating as it includes listening to your body and understanding what it needs. In order to do so, we should refrain from getting caught up in ‘rules’ of how much cardio or strength training needed in a week (5). We should aim to choose activities that not only make us feel energized and excited to celebrate our bodies in the form of movement, but also allowing ourselves to walk out of this celebration without feeling wiped or overly drained.
A perspective that is rarely touched upon when discussing intuitive exercise is rest days. Some days our intuition drives us to run that extra mile, which may leave you feeling proud and satisfied, however, it is also important to listen when your body tells you it needs to rest. Although we constantly want to push our bodies to do better or grow stronger, rest days are vital to ensure we aren’t putting too much stress on our bodies (5). Finding a balance is never easy and it does take time for us to get in tune with our bodies in order to understand what it needs.
Overall, intuitive exercise teaches us that exercise should not be a compensation tool for the guilt of eating “bad” foods. It is more beneficial to do physical activities that you enjoy rather than carrying them out only to burn calories. Many forms of exercise have their own benefits; for example, swimming laps vigorously for only 30-minutes has shown to burn 370-450 calories (6), running for 15 minutes has shown to reduce major risks of depression (7), and the list continues. The most beautiful aspect of intuitive exercising is how we are able to choose which form of exercise benefits both our physical and mental health the most.
On days when we feel energized and ready for a heated sweat session, perhaps doing a HIIT program is what our body needs. While on other days, our bodies wish to withstand more and so we opt to weight lift instead. Other examples of exercises may include hiking, rock climbing, yoga, pilates, zumba classes, and so many more ways to celebrate our bodies!
We should not be afraid to listen to our bodies. Not only do we need to move away from diet culture and encourage intuitive eating and intuitive exercise, but we also need to remind ourselves that our bodies are a gift and we should treat it with kindness as much as we can. So, why not start today? Let’s Move It!