How to Eat For a Healthier Body and Planet

It’s always nice when a win in one area of your life leads to another win—and that’s precisely what happens when you make eco-friendly food choices. Your body benefits from more nutritious meal ingredients, while the impact to the planet is minimized thanks to sustainable growing and production processes. The start of the year is a great time to re-evaluate our lifestyle habits, including assessing the food we eat to make sure that we’re nourishing our bodies. Here are some tips to help you get started.

RETHINK DIETING The new year is synonymous with hopping on the dieting bandwagon, trying out whatever is trendy (but not necessarily better for us). While you may see fast results, studies show people who go on restrictive diets usually end up gaining more weight back than they lost in the long run. Instead, focus on making better choices every day, like choosing whole-grain bread versus muffins or having fruit for your midday snack.

GROW YOUR OWN PRODUCE GARDEN Long shipping distances

contribute to higher carbon emissions, so the closer to home your food is grown, the better for the environment. And what could be closer than your own backyard? Spinach, strawberries, and bell peppers are some of the easier things to grow. If you lack space, even growing your herbs on a small windowsill can make a difference. Or check out a community garden.

COOK MORE MEALS AT HOME Many of us grew tired of our own cooking during the pandemic, and with much of the world reopening and the indulgences of the

holidays, it’s been tempting to rely on takeout and restaurants more. But research shows that cooking at home is an effective way to improve diet quality, lose weight, and prevent diabetes. So, search for some new nutrient-dense recipes you can cook yourself and get back in the kitchen.

CHOOSE SUSTAINABLE INGREDIENTS As you’re reassessing the impact of your food on your body, take some time to think about the planet too. Look for food from local sources and companies with brands that have strong sustainability practices, like

Bimbo Canada, which offers high-quality yet affordable foods made with the simplest ingredients. The company behind bakery favourites like Dempster’s is committed to using 100 percent sustainable packaging and reducing food waste by 50 percent by 2025.

INCORPORATE MORE WHOLE GRAINS While many of us grew up eating white bread at home, whole grains are the more nutritious alternative. In fact, whole and multi-grains are better sources of fibre and nutrients like iron, folate, and

selenium. Look for bagels, English muffins, and sliced breads in tasty whole-grain varieties.

CHOOSE SUSTAINABLE WINES It can be easy to focus on sustainable local produce and forget about the other items that go into a meal, like condiments and even wine. Many Canadian wineries lead the way with green processes, like using energyefficient lighting and capturing rainwater for reuse. Whether for drinking or cooking, do some digging to find a sustainable local vineyard for your wine.

ABOVE: © COURTESY OF NEWS CANADA - BELOW: © PEXELS/VIE STUDIO • PEXELS/NICOLA BARTS

CRISPY QUINOA BREAKFAST BOWL

PREP TIME: 5 MINUTES COOK TIME: 15 MINUTES SERVES: 2

Ingredients:

• 1 cup quinoa, rinsed and drained

• 1 tbsp maple syrup or honey

• 1 tbsp hemp oil (15ml)

• 1.5 cups plain Greek-style yogurt

• 1 cup mixed fresh seasonal fruit

• 4 tbsp crushed cashews, unsalted (optional)

Directions:

1 Preheat oven to 400°F (200°C). Mix quinoa with maple syrup and oil; spread in an even layer on a rimmed

baking sheet. Bake until crisp for 13 to 15 minutes, stirring occasionally. Let cool and transfer to a plate.

2 To serve, divide yogurt into two bowls and top each with half of the fruit, quinoa, and cashews.

Tip: You can use a more neutral-tasting oil, such as canola or light olive oil.

Nutritional information (per serving): Calories: 379; protein 20g; total fat 9g; saturated fat 3g; unsaturated fat 4g; carbohydrates 60g; fibre 12g; sodium 65mg.

ANTIPASTO PANZANELLA PREP TIME: 5 MINUTES COOK TIME: 20 MINUTES SERVES: 6

© BIGSTOCK MARINA_PRONINA

Ingredients:

• 6 slices Italian-style thick-slice whole wheat bread

• ½ cup (125 mL) grated Parmesan cheese

• 2 tbsp (30 mL) olive oil

• 4 cups (1 L) baby spinach

• 1 lb (500 g) asparagus, cooked and chopped

• ½ cup (125 mL) chopped drained marinated artichokes

• ½ cup (125 mL) halved pitted olives

• ½ cup (125 mL) chopped drained sun-dried tomatoes

• ½ cup (125 mL) Italian vinaigrette

1 Preheat oven to 375°F (190°C).

2 Cut bread into one-inch (2.5 cm) cubes; toss with Parmesan and olive oil.

3 Spread in single layer on a parchment paper-lined baking sheet. Bake, stirring once or twice, for 10 to 15 minutes or until golden and crisp.

4 In bowl, toss together bread cubes, spinach, asparagus, artichokes, olives and sundried tomatoes. Pour in dressing and toss to coat.

—NC

Five Anti-Aging Foods for Beautiful Skin

We all know abiding by a balanced diet and drinking plenty of water is key to health and wellbeing. But which exact types of fruit and vegetables should we be consuming to benefit our complexions?

Skin is our largest organ and is often the first part of our body to show internal trouble. While serums and lotions can provide topical assistance and brightening, it’s always worth taking a closer look at what’s fuelling us.

When our diet includes vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our body will appreciate it! Chef and organic farmer Susy Massetti (@susy.massetti) recommends including several different foods in your diet to make it as nutritious as possible and substantially slow down the signs of ageing. Read on for a round-up of her go-to options.

COLD COMPRESSED OLIVE OIL When it comes to cooking, using high-grade extra virgin olive oil is key.

“Using an olive oil comprised of compressed oils means you are consuming the closest type of oil to the original source. This means all of the highquality nutrients and potent antioxidant compounds are retained,” Susy explained. “The antioxidants help halt premature aging by preventing free radical

production and protect the cells from age-related damage. The anti-inflammatory properties also help reduce unwanted puffiness... This is a very easy dietary switch to make with no effort at all.”

OILY FISH Fish is a staple of the Mediterranean diet—and for a good reason.

“From the age of 25, our collagen production starts to break down causing saggy skin and wrinkles. However, fatty fish, such as sardines, are packed with omega-3 and contain collagen, which can be extracted from the bones, fins, and skin,” noted Susy. “As well as a number of anti-inflammatory properties to keep cells supple and strong, sardines also contain nutrients such as vitamin D that can become depleted as we age, as well as essential amino acids. In a rush, sardines on toast is a quick and easy meal to make.”

COMPLEX CARBS Swapping regular potatoes for sweet potatoes is a simple way to switch up your diet.

“Whether baked or mashed, sweet potatoes are packed full of vitamin C and vitamin A. In addition, beta-carotene gets converted into vitamin A, which can stimulate collagen production and, in turn, can help diminish the sign of wrinkles,” the chef shared. “Vitamin A can also act as a blockage against

free radicals that cause damage to skin cells, as well as prevent breakouts and clogged pores.”

LEAFY GREENS Superfood leafy greens such as spinach are a great way to boost your skin rejuvenation.

“Crammed full of essential vitamins and minerals, including iron, vitamin C, and vitamin K, spinach can easily be incorporated into a daily diet, by way of an omelette for breakfast, salad for lunch, or as a delicious side sautéed with garlic and seasoning for dinner,” she insisted. “Iron found in spinach helps transport oxygen through the body, helping to maintain healthy cells, skin, nails and hair, while vitamin K can help with the appearance of dark circles.”

ZUCCHINI Zucchini, also known as courgette, is incredibly versatile and great to include in dishes such as pasta and risotto.

“They are high in fibre and low in carbohydrate, which means they will fill you up. Zucchini contains lutein and zeaxanthin, which are powerful antioxidants that are considered beneficial to the skin. Their antioxidant antiinflammatory properties boost skin protection from UV rays, improving skin tone and reducing dryness,” added Susy.

—Reuters/Cover Media