I am currently vacationing with family and friends at Silver Star Mountain Resort, one of my favourite xc ski destinations. Located in south-central BC, the area is usually amazing for early season cross country skiing. The temperature is mild, and there is plenty of snow (it’s snowed over 70 cm since we arrived 6 days ago).
The very best part about Silver Star is that from most accommodations, you can ski from the door, with groomed “skiways” that lead to the major trails! This is our fifth year staying with friends at the Silberne Spitzen house, a beautiful place perfectly equipped for skiers in many ways.
Just a few steps from the house to get on the Knoll Ski Way
Along with the adjacent Sovereign Lake network, there are over 100 km of beautiful xc ski trails. And if you can’t get enough skiing in during the day, you can ski on a well lit trail after the sun goes down.
Part of the night loop
A popular outing is to ski over the mountain to the adjacent Sovereign Lakes Nordic Center, which features long climbs and descents not typical of most ski trails. Most of this on the aptly-named Paradise trail.
Heading over the mountain – too much snow for the groomers to keep up!
The racing gets underway this weekend at Sovereign Lakes, with a NorAm competition that includes skate sprints on Saturday and individual start skate races on Sunday. I’ll be racing a 10km Sunday around a fun 5km loop.
Sovereign Lake Nordic Race Venue
And after the race it’s back to Ottawa, which will be quite the contrast!
Protein is essential for life and an important part of every cell in our bodies. The building blocks of protein, amino acids, are needed to repair cells, build and repair muscles, and to make hormones, enzymes, and antibodies. Protein can also influence our immune function and metabolism.
THIS CHART gives you an idea of how much protein you’ll find in a variety of foods.
The amount of protein that you need depends on your age, weight, and how active you are. The Recommended Dietary Allowance for protein is 0.8 grams per kilogram per day (or 0.36 g per pound) for adults; children need more because they are still growing. This works out to about 45 g/day for a 125-lb (57 kg) adult, 55 g for a 150-lb (68 kg) adult, and 65 g for a 180-lb (82 kg) adult.
But new research is showing that this estimate might be on the low side, particularly for certain groups of people (athletes, older individuals).
THIS CHART shows suggested daily protein intakes based on your activity level.
Does it Matter When I Eat Protein?
Yes. Your body can only store and use a small amount of protein at a time, so when you eat protein influences how your body uses it.
Most people tend to consume enough protein, but the way it’s typically distributed throughout the day isn’t optimal for muscle building or repair.
Your body needs about 20 to 30 grams at a time for muscle building processes: most people don’t consume this amount in the morning, but eat two to three times the amount they need at dinner.
Eating large amounts of protein at one sitting doesn’t help muscles, as it’s not “saved for later” like carbohydrates or fat are, but used for energy or stored as fat. So, although someone could be getting the amount of protein they need in a day, because it’s not properly distributed, they aren’t getting what their body needs.
Build a Better Breakfast
Breakfast is likely the meal where you are falling short, so consider adding Greek yogurt, eggs, cottage cheese, or other high-protein foods to meet your protein needs. Or try this nutritious breakfast, one of my favourites!
This article provided a brief overview, but for more information on optimal protein intake, best ways to meet your protein requirements, what a day’s worth of protein looks like, protein distribution, and protein supplements, read this article.
This hearty vegetarian stew is a warming and nutritious meal in a bowl. Cumin and cinnamon spice up the winter vegetables nicely with Moroccan flavours. Although many reserve cinnamon for sweeter fare, it is wonderful in savory stews like this one.
As with most soups and stews, exact measurements aren’t necessary. You can add more or less broth to adjust the consistency. Consider substituting other dried fruit for the raisins (chopped dried apricots work well). I kept the number of spices to a minimum to simplify the recipe, but feel free to add other spices: coriander, turmeric, and ginger would be good additions.
While this stew is delicious on its own or served with whole grain bread; you can also serve over a bed of couscous. Don’t forget the garnishes – they add texture, flavour, and colour!
Ingredients
2 tbsp. extra-virgin olive oil
1 large onion, chopped (about 1.5 cups)
2 tsp. ground cumin
2 tsp. cinnamon
½ to 1 tsp. red pepper flakes
2 cups vegetable broth*
1 can (29 oz.) diced tomatoes including juices
2.5 cups peeled butternut squash, cut into 1-inch cubes
1 large carrot, cut into 1/2-inch slices (about 1 cup)
2.5 cups baby potatoes cut in halves or quarters (or chopped Yukon gold or similar potato)
4 cups cooked chickpeas (or two 19 oz cans, drained)
1/3 cup raisins
Salt and pepper to taste
*add more broth if you prefer more liquid or are serving with couscous. Check the consistency of the stew at the end of cooking and adapt as needed.
Garnishes (place in small bowls and allow diners to add their own)
½ cup chopped fresh flat-leaf parsley
½ cup chopped nuts
½ cup raisins
Directions
Heat olive oil in a large saucepan over medium-high heat. Add onion and sauté for about 3 minutes. Add cumin, cinnamon, and red pepper flakes, and cook (stirring constantly) for 1 minute.
Add broth, diced tomatoes, squash, carrots, potatoes, chickpeas, and raisins. Bring to a boil. Reduce heat, cover, and simmer for about 30 minutes until vegetables are cooked through.
This week, read about how coffee drinkers live longer, anti-odor exercise apparel, how strong legs predict a healthier brain, the Mediterranean diet and breast cancer, healthful holiday baking, and a preview of Just Eat It: A Food Waste Story.
Coffee drinkers may live longer. Although many people believe that coffee drinking is a bad habit, a growing body of research is showing that coffee can be good for health. A new study published this week in the journal Circulation adds to this evidence. Researchers from Harvard University studied long-term coffee-drinking habits (3 decades) in three large prospective cohorts that included 208,500 men and women. They found that coffee drinkers lived longer, and had a lower risk of heart disease and neurological conditions. Other research has linked coffee drinking to reduced risk of diabetes, several types of cancer, and neurological conditions including Parkinson’s, MS, and Alzheimer’s. A prospective study such as this can’t prove cause and effect, but given the large body of evidence that corroborates these findings, further research into coffee drinking is warranted. (WebMD reporting on Circulation, Nov. 2015).
What’s the deal with anti-odor exercise apparel? Some high-tech workout clothes have anti-odor properties derived from silver-based compounds and chemical treatments. Grist takes a look at the effectiveness and potential environmental impact of these compounds. (Grist).
Muscle fitness predicts cognitive aging. The link between physical fitness and brain health is an exciting area of research, and this longitudinal study adds the body of literature showing that what’s good for the body is good for the brain. Researchers studied 10-year health and fitness data of 162 female twin pairs, using leg power as an objective measure of fitness. Women with the most powerful legs 10 years earlier had better thinking and memory skills than their weaker counterparts, and brain scans revealed healthier brains in women with strong legs. (Gretchen Reynolds, reporting on Gerontology, Nov 2015).
Eating nuts can lower cardiovascular disease risk. Nuts contain healthy fats that are associated with favorable blood lipid profiles. In this meta-analyis, researchers looked at 61 studies that examined the effect of treenuts on blood lipids (tree nuts include walnuts, pistachios, macadamia nuts, pecans, cashews, almonds, hazelnuts, and Brazil nuts). They found that tree nut consumption was linked to blood markers associated with lower heart disease risk (lower total cholesterol, triglycerides, LDL cholesterol, and ApoB). The greatest effect was linked with consuming 60 grams of nuts or more daily (60 g nuts is equivalent to about 15 walnut halves). (American Journal of Clinical Nutrition).
Cheerios Protein Healthwashing. Research shows that many people could benefit from eating more protein in the morning. Cheerios has a new cereal – Cheerios Protein – but don’t be fooled, since it is not a healthy breakfast option. It might be considered a dessert, as it has 17 timesmore sugar than regular Cheerios. And although it advertises that it contains 11 grams of protein, 4 of those grams come from the milk. (Center for Science in the Public Interest).
Why foods that make you fart can be a good thing. New research into the gut microbiome (the bacteria in your intestine) suggests that producing gas means that your body is hosting beneficial bacteria. Resistant starch appears to be a beneficial food component that offers cancer and disease protection. Beans and legumes are one of the best sources of resistant starch.
Mediterranean diet, olive oil & breast cancer risk. Another study adds to the growing evidence that eating a Mediterranean-style diet helps prevent disease. In this study (Predimed), women eating a Mediterranean diet reduced post-menopausal breast cancer risk by 51% compared to women in a control group. Karen Collins of the American Institute for Cancer research takes an in-depth look at this study, explaining how research typically characterizes Mediterranean-style diets by the amount of vegetables, fruits, legumes, nuts, whole grains, with olive oil as the primary source of added fat, and limited red meats or processed meats. The Predimed study found that olive oil consumption offered additional protection against cancer. Collins suggests that it’s possible that studies linking greater olive oil consumption with lower cancer risk may be “because olive oil use tends to go hand in hand with an overall healthy pattern that involves eating more vegetables and other healthful plant foods” and stressed that it’s important that increased olive oil consumption doesn’t increase overall calories, as being overweight is an established risk factor for breast cancer. (Karen Collins, reporting on JAMA Internal Medicine, Nov 2015.)
A day’s worth of sugar in a single good. The current recommended sugar intake for average individuals is about 12.5 teaspoons of sugar daily (average individuals are unfortunately sedentary, which exacerbates the effects of sugar; if you’re active you can get away with eating more sugar). For an overall healthy diet, it’s a good idea to reduce sugar intake, especially when you’re not moving your muscles. This article shows surprising foods that have over 12 teaspoons of sugar . . . and most of them aren’t even desserts! (The Atlantic).
Healthy Pumpkin Spice Bread
Healthful holiday baking. I do believe it is possible to produce great-tasting baked goods that are healthier than the typical holiday fare. Some smart ingredient substitutions can reduce the sugar, fat, and calories and add a bit of nutrition to traditionally empty calories. Leslie Beck offers some clever substitutions in Globe and Mail column (a year old, but still relevant!). Also check out the baked goods in my recipe section.
New in my Healthy or Hype Series: Gluten-Free Diets. There is certainly a lot of hype about gluten-free diets. In terms of diet trends assessed by Google, “gluten-free diet” searches have risen dramatically over the last 10 years. Gluten-free/grain-free diet books remain bestsellers. And along with the interest is a multi-million dollar industry catering to the growing demand for gluten-free products. But will going gluten-free benefit your health?
Canadian filmmakers feast for 6 months on discarded food. Did you know we are throwing out about 50% of food produced? Jen Rustemeyer and Grant Baldwin stopped grocery shopping and set a rule that they would only consume food in the trash (or destined to be thrown out). They document their experiment of eating discarded food in their documentary Just Eat It: A Food Waste Story. (NPR).
Be sure to check out their website, which has educational materials and more. Here is the movie trailer:
Just a few steps from the house to get on the Knoll Ski Way
Part of the night loop
Heading over the mountain – too much snow for the groomers to keep up!
Sovereign Lake Nordic Race Venue
