BY ESTRELLA LO
ROBIN MILLER NO BAKE OAT BAR RECIPE
Relish healthy food
TALKS HEALTHY DIET
BREAKFAST IS KEY
Are all fats bad? CAD 5.40
WHY YOU SHOULD GO VEGETARIAN TODAY
• CONTENTS • P. 1. BREAKFAST: YOUR FIRST STEP TO A HEALTHY LIFESTYLE P. 3. I NTERVI EW: THE I MPORTANCE OF HEALTHY EATI NG P. 5. OPI NI ON: EAT GREEN TO SAVE THE PLANET P. 6. ADVERTI SEMENT: VEGAN MASCARA P. 8. RECI PE: NO BAKE CHOCOLATE OAT BAR P. 9. ADVI CE COLUMN: KI TCHEN SAF ETY
Figure 1. Blueberry Smoothie (Santanachote, 2018).
Breakfast: Your First Step to a Healthy Lifestyle I’m sure you have heard your parents tell you that breakfast is the most important meal of the day. And they're not wrong at all. breakfast helps you perform both physically and mentally throughout the day since it replenishes your body’s blood glucose level. When you have healthy food such as dairy, grains and fruits for breakfast, it gives you an opportunity to fulfill your daily nutrient intake (Behan, 2014). Eating a meal in the morning will also keep you feeling full until your next meal, thereby preventing you from binge-eating unhealthy snacks. A well-balanced breakfast can provide you with adequate amounts of carbohydrates and essential nutrients to push you through the day (behan, 2014).
Not only that, breakfast helps you maintain a healthy weight. Throughout our sleep, blood cortisol (a stress hormone in our bodies) rises to prevent our blood glucose from dropping (Behan, 2014). To decrease our blood cortisol level, we need to have nutrients when we wake up. If not, our cortisol level will keep increasing, which will promote fat storage and stimulate appetite (Behan, 2014). In the long term, skipping breakfast can even increase your risk of obesity, coronary heart disease and other medical conditions associated with metabolic syndrome (Behan, 2014). In other words, people who regularly skip breakfast have a higher chance of being obese than those who have a habit of eating breakfast. Breakfast is important because it affects your food consumption for the entire day. In fact, it is the most satiating meal of your day. The formation of gut hormones that are secreted in our bodies early in the morning is partly due to the rising level of blood cortisol (Zelman, n.d.).
Figure 2. Fruit Yoghurt Bowl (Santanachote, 2018). Therefore, reducing your blood cortisol by eating breakfast can lower your appetite and caloric intake, thereby maintaining or decreasing your body mass index (Zelman, n.d.). Studies have found that there is a correlation between routinely eating breakfast and long-term weight loss (or weight maintenance). In fact, a report shows that 78% of people who have lost 10% of their weight over 2 years eat breakfast every day (Zelman, n.d.). Surprisingly, dieters who regularly eat breakfast lose 50% more weight than those who don’t even when both groups consume the same amount of calories (Zelman, n.d.). Last but not the least, breakfast can increase your cognitive function throughout the day (Behan, 2014). That’s right, you may do better on your test simply by indulging in healthy food in the morning. When you eat breakfast, your blood glucose level elevates, which can positively affect your ability to perform tasks (Zelman, n.d.). As a matter of fact, studies have shown that children who eat breakfast regularly perform better at school (Behan, 2014). In addition, breakfast helps your memory and ability to focus (Behan, 2014). So next time you are too lazy to make breakfast, think about all the benefits I mentioned!
Figure 3. Egg Pot Pies ("Breakfast Pot Pies", 2017).
AN INTERVIEW WITH
ROBIN MILLER Food network host, nutritionist and food writer answers the most common questions about food and nutrition
Figure 4. Robbin Miller ("Food Network Talk", 2011).
How is a meal considered well-balanced?
What dietary advice do you have for
According to Canada’s Food Guide, a well-
balanced diet contains 50% of vegetables,
I think it’s important for pregnant women to
25% of grain products and 25% of meat and
have foods that are high in folate such as
its alternatives. A well-balanced also means
dark leafy greens and broccoli (Nierenberg,
that the meal consists of vitamins,
2018). These foods will help with the
minerals, proteins, carbohydrates and
development of the baby’s brain, skull and
healthy fat ("Canada's Food Guide", 2011).
spine. During pregnancy, women should also have foods that contain a lot of zinc,
Is it healthy for children to be on a
including beef and seeds. Not only will these
foods help with cell-production, they will
Oh yes, absolutely! Children need dietary
also allow DNA to function properly
fat, fibre, calcium, iron and vitamins to
grow, and these essential nutrients can be easily found in a well-balanced vegetarian
Should I be guilty of having snacks every
diet ("Canada's Food Guide", 2011). Apart
from having vegetables and fruits, you can
I would say no because snacking gives you
include nuts, seeds, beans, whole grains
energy in between your meals. But if you
and dairy products in children's diet. Also,
tend to eat processed food that contains a lot
make sure to include vitamin B12 to help
of sugar, salt and other additives, then swap
children’s brains, nerves and muscles
them for healthy snacks like avocado toast
function and develop (Figus, 2014). Since
with peanut butter. Healthy snacks will
eating habits are developed at a young age,
increase your nutrient intake, control your
a vegetarian diet is a great opportunity for
appetite and help you focus on your work
children to develop the habit of eating
("Canada's Food Guide, 2011).
vegetables, fruits and other nutritious foods.
Are all fats bad for my health? No, not at all. In fact, dietary fat is important because it gives you energy, regulates your body temperature, protects your vital organs, and keeps your hair and skin healthy. Not only that, fat helps you absorb fat-soluble vitamins: A, D, E and K. Consuming healthy fat such as monounsaturated fat and polyunsaturated fat is good for your body. So don’t feel guilty about eating avocado, salmon, nuts and seeds. Only consuming large amounts of saturated fat is bad for your Figure 5. Whole Grains (Kapant, n.d.)
health since it can increase your risk of obesity, coronary heart disease and strokes
Why is whole grain healthier than refined
("The Truth About Fats", 2015).
grain? The main reason is that whole grain contains
Is the Atkins diet safe or healthy?
significantly more fibre than refined grain.
No. Regardless of losing weight or not,
Since fibre digests slowly, it keeps you full
consuming large quantities of high-fat food is
for a longer time. It also helps reduce
harmful to your health. He claims that people
cholesterol and control blood sugar
can have lots of food with saturated fat but,
("Canada's Food Guide", 2011).
like I mentioned previously, that can cause many diseases ("The Truth About Fats, 2015).
Is it the more the better when it comes to vitamins?
What nutrients should I include in my diet to
Nope. Small amounts of vitamins are enough
rebuild my bone after a fracture?
to keep you healthy. In fact, large doses of
I would recommend to include a variety of
vitamins, especially fat-soluble ones, can
vitamins, specifically vitamins A, D and C.
have harmful effects when they’re stored in
They help you develop and maintain healthy
your body. In the case of water-soluble
bones. Protein should also be included in
vitamins, it is less dangerous than fat-soluble
your diet since it helps your bone grow and
vitamins since they release out of your body
repair ("Healing Diet for Bone Fracture", n.d.).
through your urine after they are ingested
In fact, protein makes up about half of your
("Vitamins - Common Misconceptions, n.d.).
bone structure. Not only that, protein helps
Sometimes less is more.
your body absorb and use calcium, which is another important nutrient for healing your
What nutrients should I include in my diet to
bones. These nutrients can be easily found in
rebuild my bone after a fracture?
green leafy vegetables, dairy products, fish
I would recommend to include a variety of
and many other foods!
vitamins, specifically vitamins A, D and C. They help you develop and maintain healthy
How do I determine if prepackaged food is
bones. Protein should also be included in
healthy or not?
your diet since it helps your bone grow and
Look at the food label on the package. If the
repair. In fact, protein makes up about half of
Nutrition Facts table shows that the food
your bone structure. Not only that, protein
contains large amounts of sugar, sodium and
helps your body absorb and use calcium,
fat, but little vitamins and protein, chances
which is another important nutrient for
are the food product has little to no
healing your bones. These nutrients can be
nutritional value. You can also look at the
easily found in green leafy vegetables, dairy
ingredients list to determine if the food
products, fish and many other foods ("A
product is healthy or not ("Canada's Food
Healing Diet After Bone Fracture", n.d.).
DID YOU KNOW?
EAT GREEN TO SAVE THE PLANET
Every year, cows produce up to 120 kg of methane, a substance that is 23 times more damaging to the climate than CO2 (Pradhan, 2018). Livestock consume more crops than we do (Zelman, n.d.). There are 375 million vegetarians in the world (Figus, 2014).
Figure 6. Leafy Vegetables ("9 Healthy Benefits of Leafy Green Vegetables", n.d.).
Animals are dying and glaciers are melting. Sea levels are rising and it is affecting cities located near the ocean. People’s homes are destroyed due to floods, earthquakes, forest fires and other devastating natural disasters. Everyone around the world is affected by it and we all have the responsibility. We, human beings, have the pleasure to live on the Earth but many of us choose to ignore the problem. So here is an easy solution: become a vegetarian. By having meatless diets, you will reduce your carbon footprint and save animals’ lives! By becoming a vegetarian, you will save so much natural resources. 18% of emission in the world result from raising livestock, which is more than cars, planes and other transports all combined (VIdal, 2010). Not only that, raising livestock causes soil erosion, desertification, flooding and a great loss of fertility. It also diminishes land that can support a rapidly growing population. Besides, raising livestock requires 70% of the world’s water (Vidal, 2010). While a pound of potatoes requires 60 pounds of water, a pound of beef requires up to 9000 litres of water (Vidal, 2010). In addition, overgrazing causes deforestation since millions of hectares of trees have been chopped to create farms and raise animals. Furthermore, the feces
Scientists say that major cities like New York and London could be underwater by the end of the century Figure 7. Cities Displaced (Vidal, 2010).
and urine of animals contaminate our underground water, which is where most of our freshwater is located. Livestock production destroys biodiversity. Most importantly, animals produce tonnes of greenhouse gases, such as methane and carbon dioxide, that pollute the air we breathe and creates acid rain. In fact, a vegetarian’s foodprint is about 1.7 t CO2e, which is over 30% less than the average American’s ("The Carbon Foodprint of 5 Diets Compared", n.d.). This is simply because beef, lamb, chicken, fish and pork have some of the highest carbon foodprint. In addition, consuming animals is essentially a form of animal cruelty. Think about it. Animals are no different from us. They are living, breathing creatures, yet we slaughter them for food. Would you want to be a cow on a farm in your next life? You would be born in a very small area, where you will be forced to watch your friends and family die. You will have very the worst food to eat. Oh, and before you die you might be raped just so you can have more baby cows for the farmers to kill and sell for profit. You’re basically born to die. It’s like living in a prison but a thousand times worse. I understand that eating animals every day is very traditional and has been our lifestyle forever. But if we can live by eating vegetables, eggs, milk, fruits and other food to satisfy our daily nutrients intake, why kill animals? My point is that you should consider becoming a vegetarian to save the environment and the lives of animals. There are so many benefits to becoming a vegetarian!
WHAT'S NEW? NEW! Blooming Mascara
Ditch Your Mascara because VEGAN IS BETTER
Reflection I decided to use the advertisement technique called "put downs". Unlike most mascaras (a.k.a. its competitors), the vegan mascara does not contain any animal products, and I think that is the mascara's biggest selling point. By telling readers to ditch their mascaras for the vegan mascara, it is "calling for action" and enforcing that the vegan mascara is so much better in comparison to non-vegan mascaras. In addition, I made sure the focus of the advertisement is the model's long eyelashes so that the lengthening and volumizing effect of the mascara is emphasized. Furthermore, I drew leaves and flowers around the model to illustrate that the mascara is environmentally friendly. I also named my brand "PlumĂŠe" (similar to the word "plume", which means "feathers" in French) and drew feathers around the model to imply that the mascara is good for lengthening lashes. Similarly, the mascara is called "Blooming Mascara" to suggest that it makes lashes look big and voluminous, and enhances the eyes.
Note: drawing can be handed in upon request
NO BAKE CHEWY CHOCOLATE OAT BARS
Figure 8. Chocolate Chip Granola Bars (Johnson, 2011).
Do you feel hungry when you come home from school? Do you have a hard time focusing on your homework? Don’t worry! This simple oat bar recipe will sate your appetite AND give you the energy to focus on your tasks. The best part about the recipe is that you don’t have to feel guilty about eating it since it is packed with nutrients, and does not contain any additives such as sugar and salt. The ingredients include flax seeds, chia seeds, rolled oats, dates, peanut butter, vanilla extract and dark chocolate. Flaxseed is often described as the healthiest food plant in the world (Magee, n.d.). It contains omega-3 fatty acids, which are polyunsaturated fatty acids that keep your heart healthy (Magee, n.d.). Flax seeds also contain lignans, which have antioxidant qualities (Magee, n.d.). Similarly, chia seeds include omega 3’s, antioxidants, fibre, protein and calcium (Zelman, n.d.), making it a great whole grain food. Besides, oats contain large amounts of manganese, phosphorus, magnesium, copper, iron, zinc, folate, vitamin B1 and vitamin B5 ("9 Health Benefits of Eating Oats and Oatmeal, n.d."). No wonder they are one of the most nutrient-dense foods! Some of its benefits include reducing blood pressure and cholesterol, promoting healthy gut bacteria and soothing your skin ("9 Health Benefits of Eating Oats and Oatmeal", n.d.). Apart from that, dates are great energy boosters because they contain natural sugar (Elliott, 2018). In addition, peanut butter is a great source of unsaturated fat that provides you Figure 9. Raw Oats (Riley, n.d.) with energy, carries fat-soluble vitamins in your body and protects your internal organs (Elliott, 2018). Last but not the least, dark chocolate is known for its large amounts of antioxidants. Dark chocolate lowers blood pressure and risk of cardiovascular disease (Gunnars, 2017). Still not sold? Try making the recipe to find out how delicious it tastes.
YIELD: 12 BARS PREP TIME: 10 MIN COOK TIME: 1 HR TOTAL TIME: 1 HR 10 MIN
INGREDIENTS 2 Tbsp (15g) ground flax seeds 3 Tbsp of chia seeds 6 Tbsp (90mL) water 2 cups (180g) old-fashioned rolled oats (GF if desired), divided 3/4 (130g) cup pitted dates* 1/2 cup (125g) peanut butter 1/2 tsp (3mL) pure vanilla extract 1/4 cup (40g) dark chocolate, chopped (Badiei, 2017).
Figure 10. Big Chocolate Granola Bar (Badiei, 2017).
DIRECTIONS 1. Add flax seeds and water to the food processor and stir by hand, allowing it to sit for 5 minutes for the flax to gel. 2. Add 1 cup oats, dates, peanut butter, vanilla and salt to the food processor and blend on high until all are well combined. 3. By hand, stir in the remaining 1 cup of oats and chocolate until well combined. 4. Press firmly into a 13x9” (33x23cm) baking pan. Place in the fridge for 1 hour to firm. Remove from the fridge, cut, and wrap individually to freeze for an easy grab-and-go snack (Badiei, 2017).
Figure 11. Mini Chocolate Granola Bars (Badiei, 2017).
NOTES *If dates are dry, soak in warm water for about 15 minutes to soften, then drain. 2. Variations: add up to 1/4 cup of any dried fruit, nuts or seeds of your liking. Substitute peanut butter for another nut or seed butter if desired. 3. Storage: store in the freezer, individually wrapped, for up to two months (Badiei, n.d.).
DEAR ESTRELLA AN ADVICE COLUMN
Dear Estrella, A few days ago, I was hired as a part-time kitchen helper at a local restaurant. My job requires me to prepare food with knives but I don’t know how to properly use them. My first shift is in two weeks and I’m freaking out! Can you help a sister out? Thank you so much. Angela
Figure 12. Dicing Carrots (Lan, 2016).
Hi, Angela. I’m happy to help. First and foremost, it’s important to know how to properly hold a knife. Simply grip the top of the blade firmly between your thumb and your forefinger ("Knife Skills 101", 2018). Then, place your middle finger behind the heel. This way you are in control of your knife, which will prevent you from cutting yourself ("Knife Skills 101", 2018). It may not feel natural at first but you’ll get used to it. Here are a few other tips for you! Angela A sharp knife is actually safer than a dull knife since it requires less pressure to cut food ("Laboratory Safety and Sanitation", 2018). Also, remember to anchor your cutting board with a damp cloth or a rubber mat to prevent it from moving while you’re cutting ("Laboratory Safety and Sanitation", 2018). Secure the food while cutting by curling your fingertips inwards, as shown in the picture on the left ("Laboratory Safety and Sanitation", 2018). Hopefully, my tips help!
DEAR ESTRELLA AN ADVICE COLUMN
Dear Estrella, I’m a huge fan of onions but I hate cutting them. I don’t understand why cutting them makes me cry! Do you have any tips on how to cut onions without tearing up? Thanks! Jessie
Hi, Jessie! I know right?! Why does cutting onions even make us cry? Well, lucky for you because I have some tips that will stop your onion-cutting misery! My first tip is to cut an onion under a vent. This works really well because the vent helps to redirect the irritating gases of onion away from your eyes (Pinola, 2013). Another tip I have is to freeze the onion for about 15 minutes before cutting it. You will have to prepare ahead of time but it is a very effective method (Taylor, 2016). If all else fails, just wear goggles while cutting the onion (Taylor, 2016).
Figure 13. Knife and onion (Taylor, 2016).
References Badiei, S. (n.d.). Chewy No-bake Peanut Butter Dark Chocolate Oat Bars. Retrieved from https://www.pickuplimes.com/single-post/2017/03/28/Chewy-No-bake-Peanut-ButterDark- Chocolate-Oat-Bars Behan, M. (2014). Benefits of Breakfast. Retrieved from https://www.unh.edu/healthyunh/blog/ 2014/05/benefits-breakfast Breakfast Pot Pies. (2017). Retrieved from http://www.spoonforkbacon.com/2017/11/breakfastpot-pies/ Canada's Food Guide. (2011). Retrieved from https://www.canada.ca/content/dam/hcsc/ migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guidealiment/print_eatwell_ bienmang-eng.pdf The Carbon Foodprint of 5 Diets Compared. (n.d.). Retrieved fromhttp://shrinkthatfootprint.com/ food -carbon-footprint-diet Elliott, B. (2018). 8 Proven Health Benefits of Dates. Retrieved fromhttps://www.healthline.com/ nutrition/benefits-of-dates Elliott, B. (2018). Is Peanut Butter Bad for You, or Good? A Look at the Evidence. Retrieved from https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you Figus, C. (2014). 375 million vegetarians worldwide. All the reasons for a green lifestyle. Retrieved from http://www.expo2015.org/magazine/en/lifestyle/375-millionvegetarians-worldwide.html 15 Foods High in Folic Acid. (2015). Retrieved fromhttps://www.globalhealingcenter.com/ natural-health/folic-acid-foods/
Food Network Talk. (2011). Retrieved from http://food-networktalk.976430.n3.nabble.com/ What-happened-to-Robin-Miller-on-FN-td4023839.html Gunnars, K. (2017). 7 Proven Health Benefits of Dark Chocolate. Retrieved from https://www. healthline.com/nutrition/7-health-benefits-dark-chocolate A Healing Diet After Bone Fracture. Retrieved fromhttps://www.webmd.com/osteoporosis/ osteo-fracture-diet Johnson, G. (2011). Pumpkin Chocolate Chip Granola Bars. Retrieved from http://www.the comfortofcooking.com/2010/11/pumpkin-chocolate-chip-granola-bars.html Kapant, J. 9 Diet Tips For Esophagus Cancer. Retrieved from http://www.tophealthremedies. com/9-diet-tips-for-esophagus-cancer/ Laboratory Safety and Sanitation. (2018). Retrieved fromhttps://www.lcps.org/cms/lib/VA01 000195/Centricity/Domain/431/lab_rules.docx Lan, C. (2016). 23 Produce-Chopping Tips Every Home Chef Needs To Know. Retrieved from https://www.buzzfeed.com/christinalan/heres-how-to-chop-fruits-and-vegetables-likea-pro Magee, E. (n.d.). The Benefits of Flaxseed. Retrieved fromhttps://www.webmd.com/diet/ features/benefits-of-flaxseed#1 9 Health Benefits of Eating Oats and Oatmeal. (n.d.). Retrieved fromhttps://www.healthline .com/nutrition/9-benefits-oats-oatmeal#section11 9 Health Benefits of Leafy Green Vegetables. Retrieved from http://v8juice.co.uk/blog/9-healthbenefits-of-green-vegetables/ Nierenberg, C. (2018). Pregnancy Diet & Nutrition: What to Eat, What Not to Eat. Retrieved from https://www.livescience.com/45090-pregnancy-diet.html
Pinola, M. (2013). Tested: The Best Tear-Free Tricks for Cutting Onions. Retrieved from https://lifehacker.com/tested-the-best-tear-free-tricks-for-cutting-onions-476088845 Pradhan, R. (2018). Cow Farts and Global Warming: Do Cows Contribute More to Global Warming? Retrieved from https://www.scienceabc.com/nature/cows-contribute-globalwarming-cars.html Riley, T. Raw Oats. Retrieved from http://www.bakespace.com/members/profile/teeroche/ 14021/ Santanachote, P. (2018). 20 Healthy Meals You Can Make in 20 Minutes or Less. Retrieved from https://dailyburn.com/life/recipes/healthy-meals-20-minutes-recipes/ Taylor, M. (2016). How to Cut an Onion Without Crying (We Tried Everything!). Retrieved from https://greatist.com/eat/how-to-cut-an-onion-without-crying The truth about fats: the good, the bad, and the in-between. (2015). Retrieved from https://www. health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good Vidal, J. (2010). 10 ways vegetarianism can help save the planet. Retrieved from https://www. theguardian.com/lifeandstyle/2010/jul/18/vegetarianism-save-planet-environment Vitamins - common misconceptions. (2012). Retrieved from https://www.betterhealth.vic.gov. au/health/healthyliving/vitamins-common-misconceptions Vitamins - Common Misconceptions. Retrieved from https://www.betterhealth.vic.gov.au/ health/healthyliving/vitamins-common-misconceptions Zelman, K. M. (n.d.). The Truth About Chia. Retrieved from https://www.webmd.com/diet/ features/truth-about-chia#2 Zelman, K. The Many Benefits of Breakfast. Retrieved from https://www.webmd.com/diet/ features/many-benefits-breakfast#1