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Preview: HealthCastle.com Nutrition Tidbits

HealthCastle Nutrition Tips by Dietitians



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Published: Thu, 01 Oct 2015 23:17:09 +0000

 



Recipe : Bright and Crunchy Cauliflower Tabbouleh

Mon, 09 Feb 2015 17:00:00 +0000

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(Healthcastle.com) Finding new ways to squeeze extra plant power in to your day shouldn’t be difficult. This recipe for cauliflower tabbouleh is packed full of bright flavours and crunchy satisfaction. Not to mention it is pumped full of some powerful anti-inflammatory and health boosting nutrients. Read on for this quick and simple take on a classic recipe.

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10 Ways To Sneak Extra Vegetables In Without Overhauling Your Diet

Mon, 02 Feb 2015 17:00:00 +0000

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(Healthcastle.com) Your mother was on to something when she told you to eat your vegetables. At least half of the food you eat should be comprised of veggies no matter what diet tribe you may follow. Vegetables provide fibre to feed our friendly gut bacteria and keep our digestive system toned and are the top source of most vitamins, minerals, antioxidants and other phytonutrients we need to renew and repair each day. They balance blood sugar for steady energy and keep our tummies satisfied.

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Give the gift of food and nutrition this holiday season

Mon, 08 Dec 2014 17:00:00 +0000

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(Healthcastle.com) Give the gift of nourishment this Christmas. A season full of food, festivities and gifts is the perfect time to do some thoughtful giving of your own. If food and nutrition are close to your heart, read on for ideas on how to work giving in to your holiday season and some great food and nutrition charities to get you started.

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Apple Maple Whiskey BBQ Sauce

Mon, 01 Dec 2014 17:00:00 +0000

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(Healthcastle.com) BBQ sauce is a well loved, versatile condiment, but so many store-bought versions have ingredient lists that make me cringe! Find out how to make your own with this easy recipe, only 15 minutes of active time and then it just bubbles away (mostly) unattended until you’ve got a deep, dark, tangy treat!

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Take The 21 Day Mindful Eating Challenge

Mon, 24 Nov 2014 17:00:00 +0000

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(Healthcastle.com) Ready for a challenge? Ever feel like food has a hold on you? Struggle with weight despite trying all the diets and cleanses out there? The problem is likely not just what you eat- but how, when and why you eat. Taking care of when, why and how you eat is the first step to a lifelong healthy lifestyle. Read on to find out how to reset your eating style in 21 days, and why you should do it now.

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Citrus Fruits For A Healthy Winter

Mon, 17 Nov 2014 17:00:00 +0000

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(Healthcastle.com) Citrus fruits are packed to the brim with nutrients we need more of to beat off winter’s chill. So help your body fight off the cold and flu bugs and reap the side benefits of glowing skin! Find out why citrus should have a starring role on your shopping list below.

Citrus fruits are potent health foods. One navel orange packs in 138% of your daily requirement for Vitamin C, 3 grams of fibre, and is a good source of folate and potassium. All this for only 69 calories!

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Winter Months Are Here! Eat Well To Get Ready

Mon, 03 Nov 2014 14:01:02 +0000

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We are entering the month of November! That means fewer daylight hours, a visit from the flu bugs, and no more colorful berries. But that doesn't mean we have to embrace the cold with poor nutrition. Today marks the kick-off of the annual Natural Health Products Week (NHP Week) hosted by the Canadian Health Food Association (CHFA). With proper food and nutrition, you can still stay healthy and happy during the winter months!

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Recipe: Oven Dried Tomatoes aka The Best Salad Topping Ever

Sun, 02 Nov 2014 23:38:31 +0000

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(Healthcastle.com) Salads get boring, but we know we need to get those daily leafy greens! Enter one of my salad savers. These oven dried tomatoes are chewy, sweet and bursting with flavour. Bet you can't eat just one! 

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Avoid Hangry: How to prevent and treat low blood sugar

Mon, 27 Oct 2014 16:00:00 +0000

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(Healthcastle.com) Every felt weak, clammy, dizzy or even just plain irritable in between meals? Did it disappear when you ate? Low blood sugar, otherwise known in medical circles as hypoglycemia, is an unpleasant experience. Preventing too low blood sugar is relatively easy - but it does require a bit of planning and a balanced plate. Find out how to prevent it from happening and stabilize your energy and mood while you're at it!

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Best Places To Sharpen Your Kitchen Skills

Mon, 20 Oct 2014 18:40:02 +0000

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(Healthcastle.com) Home cooking is the most important part of eating well but it can be a challenge if  you feel like a newbie in the kitchen.  Not sure of the difference between roasting and sauteeing? Or do you feel overwhelmed when you look at a recipe or try to plan a meal? Then it is time to brush up on your cooking skills! Check out these at home and local options to get you feeling comfy in your own kitchen.

Online Classes

Tight on time, money, babysitters or time off work? There are lots of great options online to get you cooking.

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Healthy Thanksgiving Leftover Recipes

Mon, 13 Oct 2014 16:00:00 +0000

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(Healthcastle.com) Fridges everywhere are full of luscious Thanksgiving leftovers and stockpots are bubbling full of liquid gold. Check out these healthy Thanksgiving leftover recipes to put a new spin on turkey meals for the week. 

Michelle`s Top Healthy Thanksgiving Leftover Recipes

Turkey Salad with Warm Clementine Dressing from the ever down to earth Jamie Oliver (rocket is arugula for those who aren`t familiar with the term). 

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How To Keep Thanksgiving From Derailing Your Diet Without Skipping The Fun

Mon, 06 Oct 2014 16:00:00 +0000

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(Healthcastle.com) There is no need to skip the fun or traditional dishes on Thanksgiving. Follow these easy tricks to keep Thanksgiving dinner indulgences in check without deprivation. 

Why should I bother? 

Believe it or not holiday season is just about upon us. Canadian Thanksgiving is only a week away! October through December is often crowded with multiple holiday dinners, parties with friends and coworkers and weeks of extra calories from rich foods and adult drinks. 

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Top 5 Cozy Fall Slow Cooker Recipes for Healthy Homes

Mon, 29 Sep 2014 16:00:00 +0000

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(Healthcastle.com) Fall is officially here, and the weather isn't starting to take a turn for the chilly side. Cook up these cozy fall slow cooker recipes to make fuss free and healthy meals in to crave worthy comfort food. 

Tips and Equipment: 

Slow cookers are a boon to any busy household. I like to set thim in the morning on the weekend, let the mouthwatering smells fill up the house before dinner and then save leftovers to eat all week long. 

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Spread On Toast: A Comparison on Butter, Jam and More

Fri, 26 Sep 2014 13:01:02 +0000

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Not many people think of plain toast as a very fulfilling breakfast, so most of us dress it up with some kind of a spread. Which spread you use - and how much - can have a dramatic impact on how much nutrition (and protein, calories and sugar) you get out of your breakfast. Because spreads are to be put on toast (high in carbs), I always recommend choosing a spread with some protein; it helps you feel full longer and gives you the energy you need! Here is a look at some popular spreads and how much protein and calories are in 1 tablespoon.

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Pumpkin Everything! Top 5 Healthy Pumpkin Recipes For Fall

Mon, 22 Sep 2014 16:00:00 +0000

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(Healthcastle.com) Brace yourself, pumpkin spice everything is here! In the fall spirit I'm sharing some of my favourite recipes using pumpkin- which is actually a really nourishing addition to your meals. Read on to find out why pumpkin deserves a place in your kitchen and some great ways to get started. 

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How to Make Overnight Oats Without A Recipe

Mon, 15 Sep 2014 16:00:00 +0000

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(Healthcastle.com) Muesli or overnight oats have had a renaissance over the last few years and with good reason. It’s a quick, cool and nourishing breakfast packed with health benefits.  Read on to find out why you should give it a regular spot in your rotation and how to put this dish together – no recipe required!

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Hong Kong Becoming a Vegetarian Heaven #VisitHKG

Mon, 08 Sep 2014 13:01:02 +0000

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The last time I wrote about Hong Kong was for my March trip that I took in early spring where I was invited by the Hong Kong Tourism Board. Since then, I have had to return for two more work trips. Now that I'm even more familiar with the city, I can tell you that the vegetarian scene in Hong Kong has significantly advanced! If you're planning to visit Hong Kong, even if you are not a vegetarian, you've got to try at least one of these vegetarian restaurants!

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3 Steps To Stay Nourished On The Go

Mon, 08 Sep 2014 04:48:03 +0000

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(Healthcastle.com)Learn these three steps to fortify your diet through nutrient dense whole foods and be selective about pre-packed snacks to get keep you well nourished, even on the go.

Plan for success

If you have long days or are on the road a lot you need to keep energy boosting snacks handy. Keep your car, office and bags stocked with something healthy and portable to get you through long days, hikes and workouts. 

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Check the Label: Juice Blends May Be Misleading

Wed, 03 Sep 2014 13:01:01 +0000

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If you picked up a product called Pomegranate Blueberry Flavored Blend of 5 Juices, what would you expect it to contain? The name tells you, of course, that there are five juices in the mix, two of which should clearly be pomegranate and blueberry. So you might be surprised to learn that only 0.5% of the juice in the bottle comes from one of those fruits (0.3% pomegranate and 0.2% blueberry).

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Recipe : Quick Rosemary & Garlic Mushrooms

Mon, 01 Sep 2014 16:00:00 +0000

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(Healthcastle.com) This side dish is a refreshing change from salads and comes together in only 10 minutes. Not to mention it is fancy enough to impress your guests without slaving over the stove for hours and has just enough richness to make your meal feel special without compromising your pant size.

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Tired of Kale? Get Out Of Your Greens Rut With These

Mon, 25 Aug 2014 16:00:00 +0000

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(Healthcastle.com) Kale deserves its share of the spotlight, but there are plenty of other super greens that are ready and waiting to break you out of a boring greens routine. Check out my top picks for great kale substitutes below!

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No Cook Chia Seed Pink Pudding Recipe

Fri, 22 Aug 2014 13:01:03 +0000

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By now all you of should have tried flaxseeds. What about chia seeds? You can certainly eat them raw, but you can actually make a raw no-cook dessert from chia seeds.

Similar to flaxseeds, chia seeds are rich in protein and omega 3. In fact, chia seeds have higher levels of fiber and calcium.  Only two tablespoon of chia seeds can provide 7 grams of fiber. That's equivalent to eating two bundles of broccoli! In addition, scientists also found that chia seeds can aid manage blood sugar in people with type 2 diabetes, making these tiny seeds instant super foods!

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Top 7 Tips For Healthy Eating On A Budget

Mon, 18 Aug 2014 16:00:00 +0000

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(Healthcastle.com) Healthy eating can put a major drain on the wallet if you're not careful. It is the best investment you'll ever make, but that doesn't mean you can't try and keep it manageable. Check out our top 7 tips for healthy eating on a budget. 

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Baked Kale Chips: Two Recipes

Wed, 13 Aug 2014 13:01:01 +0000

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We've written about kale many times! I don't think I need to mention why it's THE superfood. I mostly saute it with garlic, like how I usually cook other green leafy vegetables. I've also baked kale chips many times before; sometimes at a higher temperature at 350F and sometimes at a lower temperature at 250F. After many tries, I found th best results with a happy medium and wrote these two recipes (below). Seasoned with sea salt and fresh lime juice, one recipe is suitable for everyone. The other recipe is for those who crave for spiciness.

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Weeknight Shortcuts For Healthy Dinners

Mon, 11 Aug 2014 16:00:00 +0000

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(Healthcastle.com) Weeknights can be packed and often a well balanced dinner falls to the wayside, or flavour and fun get left out of the equation. These 4 weeknight shortcuts will help you pack in the nutrients and variety you crave, even on a schedule.

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Easy Homemade Tri-Color Granola Cup Recipe

Mon, 04 Aug 2014 20:48:10 +0000

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Fresh berries are in full season right now and I can't resist bringing all of them home. With some styling, simple fruits can be served as desserts.

Easy Homemade Tri-Color Granola Cup Recipe

Serve one
Time needed: 5 minutes

Supplies: a 500-mL mason jar

From the bottom layer

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Top 5 Fermented Foods For Beginners

Mon, 04 Aug 2014 17:38:13 +0000

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(Healthcastle.com) Fermented foods are a key ingredient in any healthy diet and have been present in traditional food cultures for thousands of years. Learn why fermented foods should be added to your arsenal and Michelle's top 5 foods to try out now, even if you're new to the scene. 

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Post Workout Beet Ginger Lime Smoothie

Mon, 28 Jul 2014 16:00:00 +0000

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(Healthcastle.com) In need of a not too sweet but totally refreshing smoothie? You're in luck, this is a beet smoothie for beet lovers. With just a hint of sweetness the natural flavours shine through. With anti-inflammatory ingredients, its also a great way to help recover from a workout, or just start your day off on the right food. Find out what's inside and why you should add it to your rotation below. 

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Top 10 DIY Spice Blend Recipes For Dinners That Delight

Mon, 21 Jul 2014 16:00:00 +0000

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(Healthcastle.com) Herbs and spices are the key to any tasty kitchen, particularly for the time crunched. But mixing spices can seem intimidating for those new to cooking and it can be hard to break out of a rut. I know I spent several weeks eating nothing but salt, pepper and cayenne when I lived on my own! While it was delicious, it did get old quick.  I’ve rounded up some of my favourite spice mixes for you to throw together with common ingredients at home to keep on hand.

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Recipe: Raspberry Mint Iced Tea

Mon, 14 Jul 2014 16:00:00 +0000

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(Healthcastle.com) Try this refreshing iced tea for a boost of anti-oxidants and a refreshing change from water on these long, hot days. Store-bought summer sips can cost you a lot in empty calories and added sugar – wreaking havoc with your energy as well as your waistline. Swap for this homemade version and relax knowing both your taste buds and body will thank you!

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7 Genius Recipes For Grilled Vegetables

Mon, 07 Jul 2014 16:00:00 +0000

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(Healthcastle.com) One of the challenges of making eating well easy and sustainable is finding new ways to make veggies interesting. The grill is an underused tool for veggies and a great way to add tons of flavour and texture without a lot of work or heating up your kitchen in the warmer months. Check out these recipes for grilled veggie inspiration. 

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Mint: Health Benefits and How To

Mon, 07 Jul 2014 13:01:03 +0000

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(HealthCastle.com) Mint is delightful fresh green herb with many variations, all of which are very easy to grow at home. In fact, mint is so incredibly prolific that if you're not careful, it can take over your entire garden. Mint can also be bought fresh in the produce section of the grocery store. You may associate mint flavor primarily with chewing gum or mint candies, but these sugary (or artificially sweetened) products don't capture the appeal (or health benefits) of fresh mint, which can be used in everything from drinks to desserts to savory dishes to tea.

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Go Green at Hong Kong Harbour City

Thu, 03 Jul 2014 13:01:02 +0000

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(HealthCastle.com) As my second book was released in Hong Kong a few months ago, traveling to this metropolitan city has become a monthly trip. Shopping in Hong Kong is irresistible, regardless of how many times I've been there.

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11 Ways To Enjoy Fresh Berries

Mon, 30 Jun 2014 16:00:00 +0000

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(Healthcastle.com) Here in beautiful British Columbia, berry season has arrived! Check out these 11 ways to use the bounty of fresh berries while they last.

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Acid Reflux Diet: Myths and Natural Food Solutions

Mon, 30 Jun 2014 00:23:28 +0000

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Many people complain of stomach ache, mostly in the evening or after meals. They are most likely suffering from an episode of acid reflux, also known as heartburn. Over-the-counter antacids, like Tums, may offer quick relief from pain. But for most people, a proper diet is the best solution.

Acid Reflux: Some Diet Myths You May Have Heard

Myth Number 1: Drink Milk

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Top 10 Summer Fruits and Veggies

Fri, 27 Jun 2014 13:01:02 +0000

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(HealthCastle.com) Summer is here! Well, maybe in some parts of the country, summer is still coming out of hibernation. But there's no question that the days are longer and warmer, and that means that grocery stores and farmers' markets are starting to have a larger selection of fresh, local, seasonal produce on hand. There's no better time than summer to think about adding more fruits and vegetables to your diet, since the selection and quality are excellent, and the price is the best it will be all year.

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Recipe : Grilled Veggie Summer Salad

Mon, 23 Jun 2014 16:00:00 +0000

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(Healthcastle.com) I love a good green salad, but it’s a staple in my lunches and sometimes I just need a break! This gorgeous grilled veggie version feels hearty and decidedly different from the usual weekday fare. Perfect for a Sunday night BBQ  with friends (and maybe a glass of wine and a patio).

The bright orange and red of the veggies signals a meal full of healthy carotenoids and the garlic, fresh and dried herbs amp up the phytonutrients an extra notch. Who says healthy and healing can’t be indulgent?

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Healthy Ice Cream 101

Fri, 20 Jun 2014 19:09:41 +0000

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Are you overwhelmed by the variety of frozen desserts available on freezer shelves? Terms like "premium," "low-fat," "fat-free," "sugar-free," "non-dairy," and so on can be very confusing. So how should you go about choosing an ice cream product that you can indulge in every day? Let us show you.

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Gluten and Wheat Sensitivty - Do They Exist?

Mon, 16 Jun 2014 16:00:00 +0000

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(Healthcastle.com) Recent studies both for and against non-celiac gluten sensitivity (NCGS) have been conquering the headlines lately. Read on to help wade through the debate and find out if your symptoms might be related to gluten or wheat or if you should start looking elsewhere for solutions.

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Top Vegetarian Sources of Vitamin B12

Mon, 16 Jun 2014 13:01:03 +0000

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(HealthCastle.com) You probably know that vegetarians have to seek out alternatives to meat sources of protein and iron, and that vegans need to find non-dairy calcium options. But you may not have thought about the need for vegetarians to manage their Vitamin B12 intake.

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Recipe : Balsamic Glazed Veggie Kebabs

Mon, 09 Jun 2014 16:00:00 +0000

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(Healthcastle.com) Summer is upon us! Here is an easy to throw together but incredibly tasty veggie side dish that can feed a crowd. Let the grill do the work and keep the house cool while eating well all summer long. 

Get Creative: 

This is a great way to empty the refrigerator - all the odds and ends of grill-able veggies will do. I always seem to have a hunk of onion at the end of the week and it makes quick work of leftover peppers, zucchini, mushrooms and tomatoes. Give whatever is left in there a try! 

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Recipe : Apple Cinnamon Baked Oatmeal

Mon, 02 Jun 2014 16:00:00 +0000

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(Healthcastle.com) Do you run out of time to make breakfast some mornings? You're not alone in feeling pressed for time, so try this easy make ahead breakfast recipe to get your day off to an energized and delicious start!

This apple cinnamon baked oatmeal recipe is a perfect make ahead breakfast! You can bake it Sunday morning or on a weekday evening and just pop in the microwave to reheat. Its even tasty cold!

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Folate For Young Women - What You Need To Know

Mon, 26 May 2014 16:00:00 +0000

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(Healthcastle.com) Women in their twenties and thirties are still lacking in the Folate department. Find out why it matters, and how you can ramp up your levels with food.

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Mexican Travel: Top 5 Vegetarian Foods

Tue, 20 May 2014 16:01:02 +0000

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Traveling as a vegetarian can present some challenges. In Mexico, much of the traditional cuisine is meat-heavy. It's generally easy to find vegetarian food in upscale restaurants that cater to a tourist clientele, but where's the fun in eating all your meals in tourist restaurants? Fortunately, some Mexican classics work very well for vegetarian travelers, or can be made vegetarian with a few simple tweaks. Here's what to look for on your next Mexican vacation.

Top 5 Vegetarian Food Picks for Mexican Travel

1. Jicama

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DIY Spreadable Butter

Mon, 19 May 2014 16:00:00 +0000

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(Healthcastle.com) Have you been trying to eat more naturally but hate how cold butter roughs up toast and never quite melts in time? Or maybe you read this article and are having trouble finding a margarine that’s pure enough for your kitchen? This recipe is an easy fix for those looking to switch from margarine and is an all-natural way to enjoy your morning toast.

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Brown Rice Syrup Better Than Sugar?

Fri, 16 May 2014 16:01:02 +0000

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(HealthCastle.com) Here we go again. Two years ago it was agave nectar; now it's brown rice syrup. As I have been seeing more and more questions on this hot sugar substitute on our Facebook page, I knew I should write up a proper piece to answer these concerns.

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Coke and Pepsi to Drop BVO

Wed, 14 May 2014 19:24:03 +0000

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Last year I wrote about the danger of brominated vegetable oils (BVO) and reported that Gatorade (a division of Pepsi) announced it would remove BVO from its line. After a year and a half of public pressure, both Coke and Pepsi finally agreed last week to remove BVO from all of their drinks. Products affected in this announcement include Mountain Dew, Powerade, Amp, Fresca, and Fanta. Coke announced that BVO removal will be completed by the end of the year; Pepsi didn't specify a timeline.

It's late, but still better than never.

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Quick and Healthy Game Day Snacks

Mon, 05 May 2014 16:00:00 +0000

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(Healthcastle.com) If you or your little one plays sports, you know the days can be long. The healthy choices at the park or event are usually pretty slim. If you are there week after week pushing your body, you’re going to want something that both feeds the hunger and nourishes your body to perform at its best. Here are some of my favourite ideas for game day snacks that you can feel good about.

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A High-Fat Diet May Worsen Asthma Symptoms

Mon, 05 May 2014 13:01:02 +0000

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(HealthCastle.com) There's big news on the nutrition front for those who suffer from asthma. Two recent Australian studies have shown that those who eat a diet high in processed foods and saturated fats are more likely to suffer from asthma symptoms – and get less relief from ventolin inhalers. Here's what the researchers found, and what it means for your health.

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Another Side of Hong Kong: Organic and Traditional

Thu, 01 May 2014 13:01:02 +0000

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Beautiful skylines - that’s probably what Hong Kong is most famous for. Even for someone like myself who was born and grew up there, I never get tired of looking at the gorgeous Hong Kong skyline.

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9 Reasons Why Your Body Needs More Legumes

Mon, 28 Apr 2014 16:00:00 +0000

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(Healthcastle.com) Legumes are the ugly duckling of health foods- not as glamorous as berries, not as much hype as kale. Find out why you should have them every week and how to deal with the gas so you can enjoy your legumes in peace!

What are Legumes?

The legume family includes beans and peas. Some of the most common include kidney beans, black beans, cannellini beans, chickpeas/garbanzo beans, edamame (soy beans), lentils and peanuts.  

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Caramel Coloring in Soda Linked to Cancer

Thu, 24 Apr 2014 13:01:02 +0000

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Something in soda may pose a health risk, and this time it's not sugar. A coloring additive, caramel, has been the center of attention for two years by now. 4-methylimidazole is formed when caramel coloring is made. 4-methylimidazole is a known carcinogen in animal studies, and "possibly carcinogenic" to humans, according to WHO's International Agency for Research on Cancer. 

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How To Pick The Healthiest Cooking Oil

Mon, 21 Apr 2014 16:00:00 +0000

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(Healthcastle.com) Ever wonder what oil you should be cooking with at home? Find out the best picks and what to avoid to maximize the heart healthy and inflammation lowering benefits of healthy oils.

What makes a healthy oil?

Oils in my kitchen are either neutral or positive healthwise, meaning they won’t negatively affect my health if I use them in moderation and some actually provide positive benefits like lowering inflammation, reducing “bad” LDL cholesterol and raising “good” HDL cholesterol.

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Hibiscus Tea: Health Benefits

Thu, 17 Apr 2014 13:01:02 +0000

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I was in Hong Kong for my Chinese book launch last month. Some days I was working from dusk until midnight, but some days I was quite free to roam in the city. On a scorching hot day, I visited Zen Organics, an organic farm, where the owner served me a cup of hibiscus tea. After drinking a sip, I told myself I had to write about this tea upon my return home.

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Seasonal Eats : Spring Superfoods in BC

Tue, 15 Apr 2014 16:00:00 +0000

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(Healthcastle.com) Here at HealthCastle Fraser Valley we know that superfoods don't have to be exotic to be packed with nutrients, and every season brings a new batch to spice up the kitchen. Find out why including in season produce is so important and what to pick  up from the produce aisle this Spring. 

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4 Grocery Shopping Mistakes To Avoid

Mon, 07 Apr 2014 16:00:00 +0000

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(Healthcastle.com) Ever wonder why you don’t have tortillas when you need them for taco night or what possessed you to toss ice cream in to your cart instead of frozen fruit? Do you get stuck grabbing take out a night or two a week because you realized you had no basics in the fridge or were out of milk? Learn the top 4 grocery shopping mistakes even healthy shoppers make and how to avoid below.

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Recipe : Spring Rainbow Salad

Mon, 31 Mar 2014 16:00:00 +0000

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(Healthcastle.com) Looking for a stunning salad to bring to a dinner party that is still easy to put together and packed full of flavour and dazzling colour? You’ve come to the right spot. A few basic kitchen tools make quick work of the ingredients and some powerhouse nutrients make it a salad healthy enough to have every single day.

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Nutrition Tips For Running Your First Race

Mon, 24 Mar 2014 16:00:00 +0000

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(Healthcastle.com) Whether you’ve been running for a few years or just got started, having a plan for nutrition and hydration leading up to, during and after your race can help make the experience a great one. Read on for nutrition tips to create your own customized race plan so you can perform at your peak and recover in no time.

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7 Healthy Weeknight Recipes

Mon, 17 Mar 2014 16:00:00 +0000

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(Healthcastle.com) Sometimes finding a recipe in time for dinner can be a momentous task – whether it is poorly measured yields that serve too many or taking longer than expected. Maybe it’s just finding one that actually uses ingredients found in your own kitchen! Here are some of my favourites for simplicity and fab flavours.

Key Ingredients

Check how long it says it takes to make, then add 5-10 minutes. The recipe writers seem to chop a heck of a lot faster than I do when I get home from work.

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Nutrition 101: Magnesium

Thu, 13 Mar 2014 16:35:26 +0000

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Magnesium is an abundant mineral in the body and is naturally present in many foods. Magnesium is important in more than 300 chemical reactions that keep the body working properly.

Recom​mended Intakes

The Dietary Reference Intakes (DRI) for magnesium are shown below:

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Top 5 Things You Should Know about the New Nutrition Labels

Tue, 11 Mar 2014 13:01:01 +0000

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(HealthCastle) The FDA proposed an update to the Nutrition Facts label last week. The existing label is 20+ years old; it's really time to do so! Have you had a chance to take a look at the changes? I've taken the time to digest the information and am growing to like the changes more and more.

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Getting Started with Green Smoothies

Mon, 10 Mar 2014 16:00:00 +0000

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(Healthcastle.com) Green smoothies are all the rage these days, have you ever wondered what all the fuss is about? Find out what the benefits of green smoothies are today and get a great starter recipe that can be made with easy to find ingredients. 

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Healthy Post Workout Snacks

Mon, 03 Mar 2014 17:00:00 +0000

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(Healthcastle.com) Do you know if or why you might need a post workout snack? Or if you'd be better off without one? Find out if your workout would benefit from a post workout snack as well as some quick, healthy and tasty ideas for ones you can whip up at home. 

What’s it for?

A post workout snack has two functions: 

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Nutrition 101: Fluoride

Thu, 27 Feb 2014 14:00:57 +0000

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(HealthCastle.com) Fluoride is a trace mineral consumed most abundantly in drinking water.

Recomme​nded​ Intake

The Dietary Reference Intakes (DRI) for fluoride are shown below:

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How to Choose the Right Potato For Your Dish

Tue, 25 Feb 2014 14:01:02 +0000

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(HealthCastle.com) February is Potato Lover's Month. What better time to focus on this sometimes under-appreciated vegetable? (Yes, vegetable.) Potatoes are surprisingly nutritious – they are a good source of both Vitamin C and potassium – and can be a very healthy addition to any meal.  Did you know that there are officially seven types of potatoes? Let's explore which types of potato work best for different dishes.

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Recipe : Crunchy Flax Crusted Salmon

Mon, 24 Feb 2014 17:00:00 +0000

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(Healthcastle.com) Looking for a quick and easy, family friendly fish recipe with some crunch and kick? Well you’re in luck! Try out a new salmon recipe that can be pulled together and in the oven in under 10 minutes for a weeknight meal that’s sure to please.

Healthy Perks

Salmon is rich in anti-inflammatory and heart healthy omega  3’s
Flax provides heart and gut friendly soluble fibre, extra omega 3’s and is a good source of magnesium and thiamine.

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Nutrition 101: Iodine

Thu, 20 Feb 2014 17:04:43 +0000

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(HealthCastle.com) Iodine is a trace mineral that the body needs to make thyroid hormones, which are essential for normal growth and development. Most of the world’s iodine is found in the ocean, where it is concentrated by sea life, especially seaweed.

Recomme​nded Intake

The Dietary Reference Intakes (DRI) for iodine are shown below:

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Easy-Pack, Security-Approved Vegetarian Food for Air Travel

Tue, 18 Feb 2014 14:01:02 +0000

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(HealthCastle.com) Back in the good old days of air travel, when most flights of more than a couple of hours included a meal, it was easy for vegetarians to find food in-flight. All you had to do was request a vegetarian meal when you booked your ticket, and not only were you assured a vegetarian meal on the plane – you actually got your meal delivered to your seat before they started wheeling the cart down the aisle to dish out the standard-issue fare.

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How To Choose A Healthy Bread

Mon, 17 Feb 2014 17:00:00 +0000

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(Healthcastle.com) One of the most overwhelming choices at the grocery store can be choosing a loaf of bread. Whole grain, whole wheat,  multigrain, what’s a person to do? Today we’ll run down what you need to know to choose the best bread for your health goals.

What’s in a grain?

A whole grain is made up of three parts; the bran, endosperm and the germ.

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Spring Break 2014 : How To Indulge Without Derailing Your Diet

Mon, 10 Feb 2014 17:00:00 +0000

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(Healthcastle.com) Spring break and reading break are almost upon us, and with those vacations comes a lot of excess calories and often unwanted weight gain. Read on to find out how to both indulge and relax without packing on the pounds this vacation.

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Cook Up a Little Romance with 5 Home-Made Valentine's Day Treats

Mon, 10 Feb 2014 14:01:02 +0000

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(HealthCastle.com) Valentine’s Day gifts have become pretty predictable. Flowers. Chocolates. Jewelry. An overpriced dinner in a restaurant packed with other couples vying for the best table. It can all take the romance right out of the day. Instead of a stereotypical (read: boring and expensive) Valentine’s Day, why not cook up a little romance at home? It may save your sanity (never mind your wallet) to spend the evening together whipping up tasty treats to share in your own kitchen.

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Choosing Cooking Oils: 4 Things You Should Consider Before Purchasing

Mon, 10 Feb 2014 06:56:48 +0000

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(HealthCastle.com)  When my clients hear the word “cooking oil”, they often say that they’ve switched to one of the “healthier types of oils” such as olive oil, grapeseed oil, walnut oil etc.

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Smart Hydration: Not Just For Athletes

Fri, 07 Feb 2014 20:31:31 +0000

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(HealthCastle.com) Hydration is key to performance and general health year round, find out why and how to keep yourself hydrated whether you’re conquering the soccer field or that pile of paperwork in your office.

Control cravings

Did you know that thirst often masquerades as a craving?  If you find yourself hungry for no real reason, try drinking something first. You’ll be surprised at this sneaky reason you’re dreaming of junk food mid-afternoon.

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Salmon: Health Benefits and How To

Thu, 06 Feb 2014 14:01:01 +0000

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(HealthCastle.com) Salmon is quite simply one of the healthiest foods you can eat. It's great for light but substantial meals, especially if you're trying to reduce your meat intake, and you can eat it in a wide variety of ways, from sushi to canned to grilled to baked. The American Heart Association recommends eating at least two servings of fish a week, particularly fatty fish like salmon. Let's take a look at the nutrition data to find out why!

Nutrition Data for Salmon

One 3 oz serving of cooked Chinook salmon contains:

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Nutrition 101: Zinc

Mon, 03 Feb 2014 18:51:32 +0000

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(HealthCastle.com) Zinc is a mineral found in every body cell. It has been used since ancient times to help heal wounds, and it plays an important role in the immune system, reproduction, growth, taste, vision, smell, blood clotting, and proper insulin and thyroid function, to name just some of its important effects in the body.

Reco​mme​nded ​Intake

The Dietary Reference Intakes (DRI) for zinc are shown below:

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4 Kitchen Gadgets Every Healthy Home Cook Needs

Mon, 03 Feb 2014 17:00:00 +0000

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(Healthcastle.com) Was your New Year's resolution to spend less on eating out or just to eat better?  Having the right tools in the kitchen can make eating healthy a breeze. Learn how you can spend less time and effort while still turning out delicious homemade fare night after night. 

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[Recipe] Maple Cinnamon Apple Butter

Mon, 27 Jan 2014 17:00:00 +0000

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(Healthcastle.com) Looking for a sweet treat that won't derail your healthy habits this year? Try homemade apple butter- its easy to make in the slow cooker and this version has all the deep dark caramel flavour with less added sugar and more filling, blood sugar beating fibre than the ones you normally find. 

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Coffee: Health Benefits and How To

Wed, 22 Jan 2014 17:04:38 +0000

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Mmm... coffee. If you're like most Americans, you like it. A lot. More than half of us drink at least one cup of coffee every single day.

It seems there's often conflicting information in the news about whether or not coffee is actually good for you. So, let's take a look at the nutrition data and see what we find!

Nutrition Data for Coffee

1 cup (8 fl oz) of black coffee contains:

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Frozen versus Fresh! Which is better?

Mon, 20 Jan 2014 17:00:00 +0000

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(Healthcastle.com) For years frozen was a dirty word. But does it deserve it's bad rap? Read on to find out how and when to choose fresh or frozen fruits and veggies. 

Fresh is best?

Fresh fruits and veggies are traditionally the most nutritious- they haven't been processed so they should have the most vitamins, minerals and phytochemicals, right? 

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Five Simple Steps to A Healthier You in the New Year

Wed, 15 Jan 2014 17:32:25 +0000

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At the beginning of every year, many of us rush to adopt New Year's resolutions, only to drop them within weeks. Forget overly lofty and unrealistic goals and take a look at these achievable resolutions instead. Here are our top 5 picks for simple steps that you can start doing right now, and always, on the road to a healthier you.

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[Recipe] Warm Maple-Cinnamon Butternut Squash and Arugula Salad

Mon, 13 Jan 2014 17:00:00 +0000

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(Healthcastle.com) Read on for a recipe that proves salads can be comfort food. With the peppery arugula and tender butternut squash packing a much needed nutrition punch to fend off cold and flu season you can gobble this one up, guilt free. 

This recipe is a indulgent enough to serve at any dinner party, but with the added bonus of being quick enough to throw together in 20 minutes on a weeknight. Add some leftover grilled chicken breast and you’ve got a no fuss nutrient packed meal.

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Trans Fats 101: What, Where, and How to Avoid

Mon, 06 Jan 2014 17:04:39 +0000

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(HealthCastle.com) You may feel like you hear something about trans fat, or read something about it in the news, almost every day. It's true that trans fat is getting a lot of attention as more and more efforts are made to reduce trans fat levels in the foods we eat, or to ban it entirely. So what is it about trans fat that makes it subject to so much attention, why should you worry about whether it's in your food, and how can you avoid it until it is (inevitably, it seems) banned from food?

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The Top Way To Stop Stress Eating In Its Tracks

Mon, 06 Jan 2014 17:00:00 +0000

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(HealthCastle.com) Weight loss is more than what food you do and don’t eat. To make it last you have to reshape your relationship with food.

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Baking with Natural Sugar Alternatives

Wed, 01 Jan 2014 17:32:51 +0000

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(HealthCastle.com) Is eating less white sugar one of your New Year's Resolutions? And are you curious about using natural sugar? If you do a lot of home baking, it may be one area where you're considering substitutions. Besides its sweetening power, sugar actually has a role in the texture of baked goods, so a certain amount of it is required to ensure that your product turns out. The tips below explain which natural sugars will work for which kinds of baked goods.

Top 5 Natural Sugar Alternatives for Baking

Agave nectar

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How To Make New Year's Resolutions That Stick This Year

Mon, 30 Dec 2013 17:00:00 +0000

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(Healthcastle.com) Every year we make New Year's resolutions. Lose 10 pounds. Save money. Fit in to a certain size of pants. And every year, we usually fall short of these goals or they don't stick for long. Learn how to make your health and food related New Year's resolutions stick this year with this simple process. 

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4 Ways To Reduce Your Cancer Risk Through Food

Mon, 23 Dec 2013 17:00:00 +0000

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(Healthcastle.com) With all the information swirling around about food and cancer, its hard to know what changes you can make to reduce your risk. Read on to find 4 ways to reduce your cancer risk through easy additions and changes to your diet. 

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Nutrition 101: Vitamin K

Tue, 17 Dec 2013 17:07:47 +0000

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(HealthCastle.com) Vitamin K is a fat-soluble vitamin, meaning that your body stores it in fat tissue and the liver. It is best known for its role in helping blood clot, or coagulate, properly. In fact, the letter "K" in the name of this vitamin originally came from the German word koagulation.

Recomme​nded ​Intakes

The Dietary Reference Intakes (DRI) for Vitamin K are shown below:

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Fresh No Cook Cranberry Sauce [Recipe]

Mon, 16 Dec 2013 17:00:00 +0000

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(Healthcastle.com) This year replace canned cranberry sauce with this fresh, simple uncooked cranberry concoction for more flavour and less damage to your diet. Cranberries are local here in BC, so take advantage of a fruit bursting with nutrients and tart, festive taste.

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Nutrition 101: Molybdenum

Tue, 10 Dec 2013 18:12:18 +0000

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(HealthCastle.com) Molybdenum is a trace mineral that your body uses in small amounts. It is essential for the functioning of many enzymes in the body.

Recomme​nded Intake

The Dietary Reference Intakes (DRI) for molybdenum are shown below:

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8 Recipes That Will Change Your Mind About Brussel Sprouts

Mon, 09 Dec 2013 17:00:00 +0000

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With all the talk about superfoods, its time we remember that they don't have to be exotic to be super nutritious. The much maligned brussel sprout is most definitely a superfood. Only 6 of these cute wannabe baby cabbages packs 90% of the RDA for Vitamin C! Not to mention they're packed with a ton of other nutrients from bone building Magnesium and Vitamin K to blood pressure lowering Potassium 

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Try New Snacks with Getsnackbox

Thu, 05 Dec 2013 17:00:00 +0000

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(HealthCastle.com) We were so excited to receive a great care package from Getsnackbox.com that I had to share. For those of you who do not know what Getsnackbox is all about, it's a monthly subscription to healthy snacks! In short, you sign up and tell them where to send your snacks and wait for your care package to arrive. You will continue to receive a new package every month as long as you have chosen to do so. Each snack box comes with 10 to 12 items depending on the value and size of each product. 

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Grapes: Health Benefits and How To

Thu, 05 Dec 2013 14:02:26 +0000

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(HealthCastle.com) Grapes have been around a really long time. In fact, the first grape varieties might date as far back as 6000 B.C.

Grapes from California, however, were not cultivated until1839 when a trapper from Kentucky planted the state’s first table grape vineyard in the Mexican colonial pueblo now known as Los Angeles. California grapes, available May through January, are now shipped to more than 60 countries around the world.

Nutrition Data for Grapes

3/4 cup of grapes contains:

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The Canadian Family's Guide To Navigating Natural Health

Mon, 02 Dec 2013 17:00:00 +0000

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(Healthcastle.com) This week I'd like to introduce you to a neat resource for those of you looking to go more natural in all areas of health, from food to first aid. Natural health can be such a confusing area, so many supplements, suggestions and myths. Thankfully,the CHFA has summarized some of the most important natural health tools together for easy reading in the Canadian Family's Guide to Navigating Natural Health. 

Who is CHFA? 

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Nutrition 101: Vitamin E

Mon, 02 Dec 2013 16:59:01 +0000

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(HealthCastle.com) Vitamin E is the collective name for a group of compounds with specific antioxidant properties. Vitamin E, also known as tocopherol and alpha-tocopherol, is a fat-soluble vitamin, which means that extra amounts you consume are stored in your liver.

Recomme​nded Intakes

The Dietary Reference Intakes (DRI) for Vitamin E are shown below:

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Ask The Dietitian : Do I Need A Sports Drink?

Mon, 25 Nov 2013 17:00:00 +0000

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(Healthcastle.com) Sports drinks, do you need one? Read on to find out when and why you’d need one, and when you’re better off with plain water to meet your workout goals.

What are they?

Sports drinks generally refer to electrolyte replacement drinks like Gatorade and Powerade. They are mainly a mixture of water, sugar, sodium and potassium designed to replace the fluid and electrolytes lost through sweat. Most sports drinks also contain dyes/colouring, something many of us are trying to minimize.

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Nutrition 101: Manganese

Mon, 25 Nov 2013 16:59:38 +0000

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(HealthCastle.com) Manganese is a trace mineral present in tiny amounts in the body. It is found mostly in bones, the liver, the kidneys, and the pancreas.

Reco​mme​nded Intake

The Dietary Reference Intakes (DRI) for manganese are shown below:

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Trans Fats On the Way Out? The FDA Moves to Ban Partially Hydrogenated Oils

Thu, 21 Nov 2013 14:01:03 +0000

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(HealthCastle.com) You probably know that trans fats are bad for you: They raise your LDL (bad) cholesterol and can increase your risk of heart disease or stroke. Some countries have already banned them. In the United States, trans fats were not even required to be listed on product labels until 2006. Now, just seven years later, the U.S. Food and Drug Administration (FDA) is moving to phase artificial trans fats out from packaged foods sold in the United States.

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Top 13 Solutions to Preparing Your Thanksgiving Dinner

Tue, 19 Nov 2013 14:01:03 +0000

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(HealthCastle.com) Thanksgiving is a time for families to celebrate together and be thankful. Let us help you celebrate this year with more healthy options. Whether you are looking to cut the fat, serve gluten free guests or to skip the high fructose corn syrup this year, we have some tips for you.

Top 13 Recommendations for Celebrating Healthy Thanksgiving

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Easy Homemade Solutions

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10 Tips to Avoid Holiday Weight Gain

Mon, 18 Nov 2013 19:25:11 +0000

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(Healthcastle.com) The holiday and party season is upon us! Studies show that the weight gain around this time of year is more than just an urban legend. It adds up to a solid 1-2 pounds per year for most adults, more for adults who are already overweight. This year, skip the weight gain altogether and stay one step closer to your best self with these easy strategies. 

1. Bring a healthy dish to potlucks (see last week's idea here).

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Nutrition 101: Copper

Mon, 18 Nov 2013 16:54:10 +0000

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(HealthCastle.com) Copper is a trace mineral that functions as a coenzyme in many physiologic reactions.

Recomme​n​ded Intakes

The Dietary Reference Intakes (DRI) for copper are shown below:

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