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Maybe the goals we set are too lofty, too difficult to keep. Maybe we should think less of what we want to achieve in one year and more about making changes that will last for the rest of our life: eat healthier, not less; take the stairs more often, rather than buying a gym membership; cook more meals from scratch instead of eating take-out and, more importantly, educate ourselves about the foods we eat.
Here are some tips and information that we hope will help you get on a long-term healthy trend this year!
The Skinny on fats
Not all fats are created equal. The healthier fats are monounsaturated and polyunsaturated, while the unhealthier ones are saturated and trans fats.
Monounsaturated fats
- shown to improve blood cholesterol levels, are found in olive, canola or peanut oil, non-hydrogenated margarine, avocados and some nuts such as almonds, pistachios, cashews, pecans and hazelnuts.
Polyunsaturated fats
- these are fats that can help the body get rid of newly formed cholesterol, for example: polyunsaturated omega-3's. The best sources of omega-3 fat are cold-water fish such as salmon and tuna, as well as, canola and soybean oils, omega-3 eggs, flaxseed, walnuts, pecans and pine nuts.
Saturated fats and trans fats
Low sodium
The Heart and Stroke Foundation suggests that Canadians use no more than 1 tsp (5 mL) of salt a day. The real culprit is processed foods, including fast foods, prepared meals, processed meats such as hot dogs and lunchmeats, canned soups, bottled dressings, packaged sauces, condiments such as ketchup and pickles, and salty snacks like potato chips.
Steps to lower salt intake
- Cut down on prepared and processed foods
- Eat more fresh vegetables and fruits
- Reduce the amount of salt you add while cooking or baking
- Experiment with other seasonings, like garlic, lemon juice, fresh or dried herbs
Did you know that…
- Omega-3 fats are most concentrated in salmon, as well as, anchovies, herring, sardines and mackerel.
- Fish can be fatty or lean but is always low in saturated fat.
- Wild salmon has about one third the cholesterol of chicken or beef.
- To reduce your fat intake, bake, broil, grill or boil fish rather than breading & frying it.
- 3 oz of canned salmon with bones contains about 200 mg calcium.
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Wild Salmon and Three Bean Salad
Serves 4
Drain and rinse 1 cup each of canned cannellini beans and pinto beans. Toss together in a bowl with 225g (8oz) lightly cooked fine green beans, 1/2 cucumber (chopped), 12 cherry tomatoes (halved), a bunch of spring onions (sliced) and a handful of spinach. Add succulent chunks of Gold Seal® wild Alaska salmon from two 213g cans and drizzle over a simple dressing made from wholegrain mustard, olive oil and lemon juice.
Quick meal ideas:
Niçoise-style Salmon Salad
| 1. |
Gently toss together canned salmon, chopped lettuce, cooked new potatoes, quartered tomatoes and sliced hard-boiled eggs.
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| 2. |
Top with fresh chopped parsley.
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| 3. |
Serve with your favourite vinaigrette dressing. |
Tuna and White Bean Toast
| 1. |
Mix 1 cup drained, canned white beans, 1 can of tuna (drained) and a splash of olive oil in a blender.
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| 2. |
Add 2 anchovy fillets, black pepper and lemon juice, and mix again.
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| 3. |
Serve on toasted sourdough bread smeared with garlicky olive oil, with black olives and thyme on top. |
Smoked Oyster Spread
| 1. |
Soften cream cheese, add mayonnaise and mix thoroughly.
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| 2. |
Add chopped green onion, lemon juice, parsley, and Worcestershire or Tabasco sauce.
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| 3. |
Cut drained smoked oysters into small pieces and stir them into the spread. Serve with crackers or veggies. |
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