How I add probiotics-rich foods to my diet?

At the media interviews I did lately, I shared many ways in boosting our immunity with the audiences.  Kefir and yogurt contain live bacterial cultures, and are very positive ways to add probiotics to the human gut.  This is very important in strengthening our immune system.  For people with lactose intolerance, I often recommend lactose-free milk, kefir, or yogurt as they are usually tolerated well by those suffering from this condition. 

This is the eighth week I am working from home. Milk and dairy products are my fridge staples.  I often start my morning with a cup of matcha latte with moringa powder that are packed with antioxidants.  After practicing yoga, I like to drink a glass of kefir for hydration. To increase my energy and prevent an afternoon slump, I love to have a bowl of colorful mixed berries yogurt and a dash of maple syrup!

As a resident in Richmond for two decades, I wholeheartedly support the local farmers including BC dairy farmers, who work very hard to ensure a continuous, local and close to home supply of milk. During this unprecedented time, we can continue to enjoy all kinds of dairy products

How do I add probiotics-rich foods to my diet?

Probiotics in dairy products is a GREAT way to add good bacteria in the human gut!

At the media interviews I did lately, I shared many ways in boosting our immunity with the audiences. Kefir and yogurt contain live bacterial cultures, and are very positive ways to add probiotics to the human gut. This is very important in strengthening our immune system. For people with lactose intolerance, I often recommend lactose-free milk, kefir, or yogurt as they are usually tolerated well by those suffering from this condition. This is the eighth week I am working from home. Milk and dairy products are my fridge staples. I often start my morning with a cup of matcha latte with moringa powder that are packed with antioxidants. After practicing yoga, I like to drink a glass of kefir for hydration. To increase my energy and prevent an afternoon slump, I love to have a bowl of colorful mixed berries yogurt and a dash of maple syrup! As a resident in Richmond for two decades, I wholeheartedly support the local farmers including BC dairy farmers, who work very hard to ensure a continuous, local and close to home supply of milk. During this unprecedented time, we can continue to enjoy all kinds of dairy products.

Pumpkin Potato soup

Ingredients:
1/2 Kabocha (small) (about 300g after peeling and seed removal) 2 Russet potato (small) 500 ml Chicken or vegetable broth (or water) 1/2v Onion 1 Bay leaf 1 tbsp Light olive oil 1/4 tsp Salt A dash black pepper

Instructions:

  1. Peel Kabocha, potato and onion, cut into small pieces
  2. Preheat oven at 375OC, roast kabocha, potato and onion for 30 mins
  3. Bring broth or water to a boil
  4. Add roasted Kabocha, potato, onion, and bay leaf to broth and boil for 10-15 mins on low heat
  5. Turn off the heat and let it cool. Remove bay leaf/li>
  6. Put the soup mixtures into the blender or use a hand-held blender until smooth (If it is too thick, add some water )
  7. Season with salt and black pepper
  8. Add low-fat evaporated milk for a smoother texture (options)
  9. Serve with Baguette or whole grain crackers

Fun and Festive Thanksgiving Dessert that Kids will Love

Photo credit: Betty Crocker

Sponsored post: California Strawberry Commission

In case you didn’t know, we at Libra Nutrition conduct the fun and interactive Hungry Hippo tours at local supermarkets every month. We want to teach children healthy eating habits early in life and they do so by taking part in our organized scavenger hunt where they learn about the nutritional values of a variety of foods.  An easy and fun-to-make recipe is handed out to encourage parents to try the tasty and easy recipes with their kids! 

To celebrate Thanksgiving, this no-bake recipe of strawberry Jell-O pie is the recipe of choice. 

No-Bake Strawberry Jell-O Pie

Ingredients

2/3 cup boiling water
1 3-ounce package Jell-O Strawberry Flavor
1 cup ice cold water
1 16-ounce tub Cool Whip
1 ready-to-use graham cracker crumb crust
1/2 cup diced strawberries
6 fresh California strawberries (for decoration)

Instructions

  • Stir together the boiling water and strawberry Jell-O for two minutes until completely dissolved.
  • Add the ice-cold water to the gelatin mixture and stir until slightly thickened.
  • Then whisk in 2 cups Cool Whip until well blended. Put some diced strawberries inside the filling
  • Refrigerate the pie filling for 30 minutes.
  • Smooth out into the prepared pie shell and refrigerate 5 hours or overnight before serving.
  • Decorate with extra Cool Whip on top of the pie.
  • Top it with fresh strawberries for an extra touch and burst of flavour. 

California strawberries are an excellent source of Vitamin C.  In fact, 1 serving of California strawberries has more Vitamin C than an orange. Vitamin C is vital to the body’s maintenance of overall health, especially for children. It helps prevent scurvy and has an immune-boosting effect.


Enjoy this easy and delicious strawberry Jell-O pie and have a great Thanksgiving!

Strawberry Tomato Salsa for snacks? Anyone?

Blog post sponsored by California Strawberry Commission

Summer is finally here! Strawberry season conjures up visions of strawberry crepes with mountains of whipped cream, strawberry milkshakes, strawberry rhubarb pie and because all of the aforementioned are calorie laden and to be enjoyed from time to time. California strawberries in their pristine, natural form are a tasty, nutritious, and convenient snack any time of day. In peak season now, they are so juicy and flavorful. 

I like to snack on them mid-afternoon to stay energized before my boot camp workout and after my yin yoga classes. Fresh California strawberries are an excellent source of Vitamin C, and a healthy snack high in fiber.  A serving (8 strawberries) provides the daily adult requirement of Vitamin C and is only 50 calories.

Looking for some new ideas for easy (and healthy) summer snacks? I have a simple yet delicious strawberry recipe to share! One of the most popular recipes in our cookbook “Dietitians At Home” is a recipe for Strawberry Tomato Salsa. During our book launch, the strawberry tomato salsa was prepared on site as a demo and then served to approx. 100 guests in attendance.  The reviews were stellar as the guests feasted on this delicious appetizer and commented on the wonderful flavour and its ease of preparation. The recipe is as follows:

Recipe and photo by Jo Jo Wang, RD

California Strawberry Tomato Salsa

Make (1½ cup)

Ingredients:

1 cup California strawberries, chopped
½ cup cherry tomatoes, chopped
½ cup cilantro, chopped
1 small shallot, minced
2 tbsp balsamic vinegar
pinch of sea salt
pinch of ground black pepper

Steps:

1. Combine all ingredients in a large bowl and mix well.

It can be served as a dip for crackers or tortilla chips, and as a sauce for grilled chicken, pork, or fish.

Try the recipe and let me know whether you enjoyed it.  Keep feasting on those delicious, nutritionally packed California strawberries and have a great summer and enjoy the beautiful weather!

Do you have any great strawberry snack ideas to share? Enter the #GetSnackingChallenge at californiastrawberries.com and win fabulous prizes.

Escape Diabetes Workshop

Diabetes is a major chronic disease that affects one in ten Canadians. As rates of obesity continue to increase, the prevalence of diabetes is expected to double in 2025[1]. Healthy eating patterns, regular physical activity, and maintaining a healthy weight are key elements in diabetes management. In addition to adopting a balanced diet by following Canada’s Food Guide, there are many dietary recommendations to assist patients with diabetes management. Some of these recommendations include limiting sugars and high-fat foods and choosing foods with a low glycemic index (GI).

Understanding what the GI is and what foods are considered low or high GI is an important part of diabetes education. Similarly, learning how to adapt certain exercises that are suitable for older adults can help encourage higher levels of physical activity. To turn this into a reality, Libra Nutrition partnered with Diabetes Canada and a fitness instructor to lead the ‘Escape Diabetes’ workshop for over forty older adults in the Chinese community.

The first hour of the interactive workshop was led by Amy Yiu, a registered dietitian with Libra Nutrition*. Participants learned how carbohydrate-rich foods increase blood sugar and were introduced to low GI foods such as whole grains and foods rich in fibre. Amy also shared tips around meal planning and helped participants better understand diet restrictions. This was followed by a nutritious lunch sponsored by PriceSmart Foods Richmond to re-energize the participants for the second part of the workshop. Rose Van, a fitness instructor brought participants off their seats in the afternoon by engaging them in a variety of light-intensity exercises accompanied by lively music.

Everyone received free nutritious snacks sponsored by Nature’s Path for their active engagement in the 2.5-hour long workshop. Many lucky winners also went home with free Alligga Health flaxseed products as part of the raffle draw. The success of this workshop would not have been possible without the sponsors and support of Diabetes Canada, UBC Centre for Community Learning Engagement and the group of enthusiastic volunteers. The workshop received many positive responses, and a future workshop is highly anticipated!

————————————————————————————————————————————

*Libra Nutrition is a Canadian based company nutrition consulting company that truly believes in healthy eating and regular physical activity to achieve optimal health and vitality. The company offers a variety of services to meet client needs, including but not limited to individual counseling, corporate and community workshop and nutrition tours for adults and children. Libra Nutrition partners with other health professionals and organizations, including Diabetes Canada, Dietitians of Canada, SUCCESS, Richmond Public Library. Each workshop covers a specific health topic from diabetes, to cancer, menopause and children’s eating behaviours, and features special guest presenters with varied food and health professionals. For more information about Libra Nutrition and the services they offer, please visit http://libranutrition.com/.

[1] Diabetes Canada. Diabetes Statistics in Canada. http://www.diabetes.ca/how-you-can-help/advocate/why-federal-leadership-is-essential/diabetes-statistics-in-canada.

 

 

 

 

New Magazine in Hong Kong!

We will be writing for kids through a magazine published in Hong Kong!  You can read the article at the following website!

http://www.bbgpromo.com.hk/magazine/

September Foodoir Issue

Check out our latest Foodoir Issue on Baby Nutrition!  Part 2 coming out in just a few days!
http://libranutrition.com/wellness-ideas-tools/foodoir-%E7%9F%A5%E5%91%B3%E9%9B%9C%E8%AA%8C-september-2013/

Baby Workshop

Thanks to all the supportive mothers and our amazing volunteer crew, our baby workshop was a huge success!  We hope all the mothers got to take home valuable knowledge to help their young loved ones grow and that they had a fun and exciting experience with us!  We hope to serve you all again soon!

Our Workshop RD's Amy Yiu and Annie Tsang, with our volunteers Andrea (another RD), Sharon (food demo), Grace (translator), May (MC), Gloria (facilitator) Photography by Jessica (project coordinator)

Our Workshop RD’s Amy Yiu and Annie Tsang, with our volunteers Andrea (another RD), Sharon (food demo), Grace (translator), May (MC), Gloria (facilitator)
Photography by Jessica (project coordinator)

This month’s “Foodoir” Magazine!

DASH Diet - magazine column

DASH Diet – magazine column

Hope all is doing well!

This is our second issue posting on the Foodoir Magazine, and this time we are going to talk about the DASH diet!

 BUT WAIT

There has been a typo in our new column in the “Foodoir” Magazine!

Here is the correct chart for the DASH diet sample meal!

DASH

时间 食物 份量
9:00AM 早餐 燕麥粥 1杯 (250毫升)
低脂牛奶 1杯 (250毫升)
10:30AM 小吃 水果(如蘋果,梨,香蕉) 2 個 (中等大小)
12:00PM 午餐 三文治
麥麵包 2片
 芝士(低於20%的脂肪) 50克(1片)
 生菜(生的) 1杯(250毫升)
 蛋黄酱 2湯匙
 番茄 1杯(切片)
 低脂牛奶 1杯(250毫升)
3:30PM 小吃 堅果- 原味杏仁(每周4-5次) 1/3 杯 (或23粒)
6:30PM 晚餐 米飯 1 杯 (煮熟)
瘦牛肉 3盎司
蔬菜(煮熟) 1杯 (250毫升)
9:00PM 食物 水果 (金吉) 2 個 (中)
   

注意: 煮熟的蔬菜跟生的蔬菜份量單位不同。熟的(125毫升)算一份﹐生的

(250毫升)算一份

   

Thanks for all your support!  Look out for our next issue in September!

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