Op-ed Positively 4th Street

by Peter Johnson

individuals may experience gastrointestinal symptoms such as burping, heartburn, or diarrhea. Most people experience no effects at all.

Why do people burp from fish oil? The main reason is that fish oil is a rich source of omega-3 fatty acids, which can be difficult for the body to digest, leading to the release of gas, which causes burping.

For those who are affected by burping, taking fish oil supplements can be a real problem. Not only is the burping unpleasant and embarrassing, but it can dissuade people from taking fish oil altogether, leaving them without the health benefits.

The likelihood of experiencing burping or other gastrointestinal side effects may also depend on the dose and formulation of the supplement being used.

And that’s where there is a good solution to the burping problem. Look for a fish oil supplement that offers a form more readily accepted by the stomach. One example to be found at health food stores is Certified Naturals Omega3X fish oil containing MaxSimil, which is pre-digested with enzymes, leading to better absorption and making it much less likely to cause burps.

To explain, omega-3 fatty acids are a type of polyunsaturated fat that are often found in the form of triglycerides. Triglycerides are the main form of fat in the human body and in the food we eat. They consist of a glycerol molecule and three fatty acids. In consuming omega-3 fatty acids, the role of the digestive system is to capture them for use as energy.

But our bodies contain a lot of water, and these oily triglycerides therefore can pass right through the body’s digestive system and out the other end, all benefits missed. The purpose of using enzymes is to convert the fats from a triglyceride to a monoglyceride. Monoglycerides are the form of fat that our body must convert fish oils into, so having it pre-digested into a monoglyceride makes it easier for our system to absorb, and thus less burping.

In another approach to reduce burping, some supplements involve gelcaps that are enteric-coated for delayed release, but these can contain undesirable plasticizers.

For some, no matter how good the supplement, burping can remain a problem. Try refrigerating the capsules and taking them with food. Remember, accepting a little burp is better than forgoing the benefits.

If persistent or severe burping persists, talk to your healthcare provider, as these symptoms may indicate an underlying health condition or allergy.

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Good nutrition for babies, children, and teens

submitted by Saman Shaikh, RD., M.Sc.

Good nutrition is vital through the life cycle. For infants, breastmilk is the only food or drink they need for the first 6 months of life, as well as vitamin D supplement while breastfeeding.

At 6 months, it is time to begin adding solid foods. Iron is an important nutrient at this age, so start with iron rich foods, including red meat, poultry, fish, eggs, tofu, beans and lentils, and iron-fortified infant cereal. There is no need to delay starting common allergen foods, such as nuts or eggs. Introduce them one at a time and wait two days before introducing another one.

Offer your baby a range of nutritious, texture-appropriate foods from your family meals that they can eat using their hands, and let them explore. Always supervise your baby while they’re eating, and pay attention to their hunger cues.

Once solid foods are established at around 12 months of age, offer a variety of foods from the Canada’s Food Guide, including vegetables and fruit, protein foods, and whole grains. Establish a schedule of regular meals and snacks. Children can also start homogenized milk starting around 9 – 12

My parents had the bad luck of being born in 1921. They experienced, firsthand, the 20's and the dirty 30's. My brothers and I had a much better childhood than they. The eldest was born during the war, my younger brother and I, a few years after it. My mother's version of ‘Planned Parenthood': put five years between each child. That way, each of us got her undivided attention until it was time to get swallowed up by the very strict, extremely regimented Ottawa Board of Education.

Both my mother's and my father's parents came to Canada from other countries: my parental grandparents from Norway, my maternal grandparents from Scotland, via Ireland. Both of these generations knew hardships - hardships far beyond anything that my brothers and I ever experienced. My Norwegian grandfather, Rikard, at the tender age of 15, headed north to the Arctic Circle and worked in a gold mine. 15! He saved enough money to book passage to Canada: not the United States - Canada.

A characteristic of many Norwegians, most Highland Scots, and the tide of Irish immigrants to this country, when faced with adversity, was to put their heads down and plow ahead. Complaining was not in their nature, as a rule. That was viewed as a character flaw, or a weakness. They most certainly never bleated,‘That offends me'.

Back to 1921: people born in that year reached the age of majority in 1939. In September of that year, Canada declared war on

Germany after it had invaded Poland. My father no sooner graduated from Ottawa Tech, than he took the train to Toronto and enlisted in the RCAF. He was all of 18. I found a letter he wrote to my mother on very old RCAF stationary. He didn't think he was doing anything heroic; he was just doing what he thought he had to do.

The basketball team at his high school, which graduated the year before, signed up together, were tail-gunners in RAF bombers, and were all dead before the year was out. (check out ‘The Death of the Ball Turret Gunner', by W.H. Auden for a grissly bit of poetry).

It was a very different time. We can read about it, but only they knew the horror of what life was like for them... and they had barely reached voting age. There was no bragging, no horror stories, only silence as those who returned kept their awful memories to themselves. Most impressively, there was no whining, no complaining about how life had treated them so poorly. It is quite a contrast to what we are seeing today.

Fast forward to the present. It must be very confusing for the people who came here from Ukraine to see what little things can upset some Canadians. Another story: when I was teaching in Merrickville, a brother and sister showed up in my class one Monday morning. Their family had fled communist Poland. Their parents, both university professors, were targeted by the regime. They fled with their children to the safety of Canada. The younger sibling, an extremely bright young girl of about 12 or 13 years, told me a story, once she had developed some impressive English skills.

In her school in Poland, a large middle-school, the students had an expression that they used to describe a very good day for them: "Like a day in Canada". That stopped me in my tracks. To this day, more than 40 years later, I can visualize her telling me this. In other countries around the world, Canada is looked upon as a safe haven, a sort of 'paradise'. A place where every day must surely be simply wonderful.

Back to the Ukrainians who have found refuge here: they must find it strange that we can get all worked up over the smallest things; getting angry because one has perceived that they have been slighted. Why bother? How much is your time worth to you? Do you not have better things to do with your time and creativity/productivity? Is that all that you have to contribute to society... to your community?

We have so much to be thankful for...but that sounds trite. In 'Positively 4th Street', Bob Dylan summed it up this way:

"I wish that for just one time you could stand inside my shoes

And just for that one moment I could be you

Yes, I wish that for just one time you could stand inside my shoes months of age.

You'd know what a drag it is to see you."

We don't want to be that person, do we?

Picky eating can be quite common in children. Remember, caregivers are responsible for what, where and when to offer food, and kids are responsible for how much or whether they will eat. Be patient. It can take up to 1015 exposures before a child may accept a food. Involve children in meal planning and preparation, have meals together whenever possible, be a positive role model, and offer a variety of foods without pressure, keeping mealtimes pleasant and free from distractions.

Nutrition is also important for youth and teens, because they need nutrients and energy as they grow. It can also help them feel good and have more energy, and perform better at activities, such as sports, school, other hobbies, and extracurricular activities. As well, they can learn skills that are important in later life, such as planning, shopping and preparing nutritious foods. This can help them learn cooking skills, make foods they enjoy, and become more independent.

As a youth or teen, you can develop healthy eating habits by:

- Choosing a variety of vegetables and fruit, whole grain foods, and protein foods that you enjoy

- Getting involved in planning and preparing meals at home. Try helping with meal planning and making a grocery list, going grocery shopping, and preparing meals and snacks

- Eating meals with others if possible. This can give you a chance to connect with family and friends, and learn about your food culture and traditions

- Eating without distractions. Turn off the TV, put away the phone, and enjoy the food you are eating mindfully, as well as enjoying the company of who you’re eating with

- Making healthy drink choices. Make water your drink of choice. Other options for healthy drinks can include unsweetened lower fat milk, or plant-based fortified beverages

Remember that every body is different, and healthy bodies come in all shapes and sizes. Eat a variety and balance of foods, and focus on overall health rather than body size.

For more information, visit our website at healthunit. org, call us at 1-800-6605853, or connect with us on Facebook and Twitter. Also visit Canada’s Food Guide at Canada.ca/foodguide.