Presented by: Ashley Lock and Jane Skapinker Outline Seasonality - - PowerPoint PPT Presentation

Presented by: Ashley Lock and Jane Skapinker

Outline

Seasonality Barbequing Hydration Camping Sunshine Picnics

Seasonality

Frui uits ts

• Blueberries, Raspberries,

Strawberries

• Apricots
• Cherries
• Peaches, Plums
• Rhubarb
• Watermelon
• Grapes

Vegeta table les s

• Beans
• Broccoli, Cauliflower
• Radicchio, Cabbage, Radishes
• Lettuce
• Zucchini
• Peppers
• Tomatoes

Spotlight on: Berries

Strawberries, blueberries, raspberries, gooseberries, blackberries Nutritional benefits: High in fibre High in antioxidants Lower glycemic index

Ontario Fruit Salad

2 cups strawberries, sliced 2 cups peaches, cubed 4 cups watermelon, cubed 2 cups blueberries 2 cups grapes ¼ cup lemon juice

Heterocyclic Amines and Polycyclic Aromatic Hydrocarbons

HCAs + PAHs

+

=

Barbequing and Cancer Risk

Canadian Cancer Society: HCAs and PAHs may increase risk

• f certain cancers

Research: barbecuing may increase your risk by increasing the number of mutations of cells Bottom line: limit and be conscious of how you BBQ your meats!

How to Play it Safe

Decrease BBQ temperature Reduce the cooking time Keep the meat off the flame Cook in aluminum foil Cook in oven first Take the char off Trim visible fat beforehand Get your BBQ fix from veggies

Classic BBQ’d Veggies

3 red bell peppers, seeded and halved 3 yellow squash , sliced lengthwise into 1/2-inch-thick rectangles 3 zucchini,, sliced lengthwise into 1/2-inch-thick rectangles 3 Japanese eggplant, sliced lengthwise into 1/2-inch-thick rectangles 12 cremini mushrooms 1 bunch (1-pound) asparagus, trimmed 12 green onions, roots cut off 1/4 cup plus 2 tablespoons olive oil Salt and freshly ground black pepper 3 tablespoons balsamic vinegar 2 garlic cloves, minced 1 teaspoon each of: chopped fresh Italian parsley leaves, fresh basil leaves, fresh rosemary leaves

Hydration

On average, women need ~2L/day and men need ~3L/day Increase needs with:

Exercise Heat and humidity

Summer  heat + humidity  sweating = water and electrolyte losses

How Much More?

With exercise: With heat or humidity: No determined additional amount to regular needs Drink often, regularly (e.g. 1 additional cup for every hour in the sun)

Wate ter Before During After Consume: 1-1 ½ cups ¾ - 1 cup 2-3 cups Time: 15-30 mins prior Every 15-20 mins For every lb

• f sweat

loss

Combating Dehydration

Choose:

Water High-water content fruits and veggies

Limit:

Sugary drinks: pop and juice Caffeine and alcohol: re diuretic effects Only drinking when you feel thirsty Staying in the sun or exercising for long periods of time

High-Water Content F&V

Contain at least 95% water:

Cucumber Lettuce Zucchini Radish Celery

Contain at least 90% water:

Watermelon Strawberries Grapefruit Cantaloupe Tomato Green cabbage

Be Savvy with Your Brews

Reach for a drink, then reach for water Get crafty with your beer selection Watch your portions:

12 oz bottle beer 5 oz wine 1.5 oz hard liquor

Healthy Camping

It is possible! Make a meal plan Pick foods easy to store and pack Avoid pre-packaged, highly-processed foods Prepare recipes in advance for an easier camping experience Take advantage of the grocery stores in your area

Breakfast Ideas

Omelets made with peppers,

• nions, mushrooms, and spinach

Rolled oats tops with nuts, seeds, and fruit Whole wheat pancakes topped with natural peanut butter

Whole Wheat Pancakes

Directions Combine the milk and vinegar in a bowel and let the mixture curdle. Set aside. In a big bowl, whisk to combine dry

• ingredients. Set aside.

To the milk bowl, add egg and melted butter, and whisk until it looks fairly homogenous and smooth. Whisk this wet mixture into the dry ingredients, and stir the two together until just barely mixed. Use a pan over the fire or a nonstick griddle on medium heat. Spoon out the batter onto the pan or griddle and spread

• ut with the spoon. Flip pancakes when

bubbles begin to form around the edges. Serves 2-3 people.

1 cup milk 1 tbsp vinegar* (white wine or apple cider) 1 cup whole wheat flour 2 tsp sugar 1/2 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 1 egg 2 tbsp melted butter

Lunch Ideas

Whole wheat wraps with:

• Cold cuts, lettuce and veggies
• Peanut butter and sliced

bananas

• Hummus with lettuce and

veggies Cheese and fruit platter, with whole wheat crackers

Roasted Red Pepper Hummus

Directions Roast red pepper in oven or in a pan on stovetop. Using a food processor or Nutribullet, combine all ingredients, including red pepper. Blend until smooth and serve chilled. *May substitute tahini with peanut butter **Add minimal water and add more to desired consistency.

1 can chickpeas, rinsed and drained ½ red pepper, chopped and roasted 3-5 cloves of garlic 2 tbsp tahini paste* 2 tbsp lemon juice 2 tbsp olive oil 1 tbsp water** Salt and pepper to taste

Dinner Ideas

Homemade chicken burgers on whole wheat buns Tex-Mex dish: black beans, corn, brown rice and salsa Pita pizzas with:

• Tomato sauce, veggies, grilled

chicken and cheese

• Hummus, grilled veggies, and

cheese

Mediterranean Pita Pizzas

Directions Place pitas flat and add a few spoonfuls of hummus, spreading evenly on the side facing up. Add on veggies, raw for a crunchier style, or grilled for a softer pizza. Cook over fire for 5-10 minutes,

• r until pita gets firm. Add on

shredded cheese and cook until melted.

Hummus (homemade or store bought) Whole wheat pitas Grilled veggies (peppers, zucchini, radicchio, tomato, spinach) Cheese, shredded

Snacks

Homemade granola with plain yogurt Hummus with crackers, carrots and celery sticks Homemade granola bars Homemade trail mix with nuts, seeds, cereal, and dried fruit

5 Ingredient Granola Bars

Directions Process dates in a food processor until it comes out in a dough-like consistency. Or, you can finely chop the dates. Toast oats and almonds, if desired, to increase

• flavour. Then mix with dates in a bowl.

In a separate bowl, add honey and peanut

• butter. Heat in microwave or pan over low

heat until melted. Pour over oat mixture and mix with your hands until thoroughly combined. Transfer to parchment-lined 8x8 baking dish and press down firmly. Place in fridge

• r freezer to set. Cut up into 10 bars. Store

in an air-tight container or pre-wrap them for grab-n-go snacks. *If dates are dry, put in a bowl with 1 tbsp water to help rehydrate them. This will help the granola bar stick together

1 cup of packed dates, pitted* ¼ cup honey ¼ cup natural peanut butter 1 cup almonds, unsalted, chopped 1 ½ cups rolled oats Optional additions: Dried fruit (cranberries, raisins) Nuts or seeds (flax, chia, cashews, pumpkin or sunflower seeds, walnuts)

Sunshine Effects

Dry/damaged skin Dry hair Muscle cramps Cold sores

Vitamin D

• Vitamin D is important in the absorption of other

nutrients like calcium and phosphorous, and helps to promote strong teeth and bones.

• Recommended Daily Amount: 600 IU (15 mcg)/day
• Sources: in fortified dairy products like milk and

yogurt, orange juice, egg yolks.

• High amounts found in fish and seafood.

Vitamin D Supplements

In Canada, we can get some vitamin D synthesized in

• ur skin from sunlight in the summer.

Depends on: age, where you live, and skin tone In the winter, consider a vitamin D supplement of 400 IU. Bottom line: do not rely on the sun alone to get enough vitamin D! Choose vitamin D-rich food sources and consider a supplement for those 50 and

• ver.

Picnic Tips

Bring a cooler or something to keep cold foods cold Prepare food ahead of time for a relaxing picnic Don’t forget about fluids! Be sure to pack water, sparkling water, or diluted 100% juice to stay hydrated.

M E N U

Caramelized Onion Hummus and Pita Chips Cucumber Avocado Caprese Salad (with cucumber, avocado, cherry

tomato, fresh basil, mozzarella balls, romaine lettuce, and balsamic vinaigrette)

Roasted Vegetable Sandwich

(with Roma tomatoes, eggplant, orange pepper, Swiss cheese, with pesto spread

• n a ciabatta bun)

Peach and Blueberry Cobbler

(with fresh, local peaches and blueberries, this recipe takes a spin on traditional cobbler)

THANK YOU!