Amanda Hilton: natural
Showing posts with label natural. Show all posts
Showing posts with label natural. Show all posts

Orgainc Spinach - A Green Superfood!

Organic Spinach - A Green Superfood!

Amanda Hilton

March 17, 2022
(updated September 6, 2023)

Each year, the EWG (Environmental Working Group), produces a list of 12 fruits and vegetables (The Dirty Dozen) with the highest concentration of chemicals when grown conventionally, meaning with use of synthetic chemicals or GMO’s (genetically modified organisms). It can be difficult to digest the copious amounts of information out there about choosing organic foods and with the cost of groceries steadily rising, choosing organic can get expensive. As a nutritionist, I generally recommend, when my clients are trying to make the switch to healthier, more nutritious foods, that they start by purchasing the Dirty Dozen organic. A small step like this can have a big impact on a person’s health while still being gentle on the pocket. See my previous post The Low-Down on Organic for the full 2023 list of Dirty Dozen fruits and veggies.

Spinach

After strawberries, the second most contaminated member of the EWG’s Dirty Dozen is Spinach. This leafy green vegetable is known as a heavy feeder - it absorbs an excessive amount of whatever is in the soil - whether it be nutrients or synthetic chemicals from pesticides and fertilizers. This is a great quality, if the spinach is grown in organic soil. The quick growing plant will be full of all the necessary minerals, making it a mega nutritious food. Grown conventionally, the spinach will leach chemicals from the soil and since pesticides are sprayed on the leafy part of the plant, which is what we consume, it has the potential to be even more harmful.

Grow Your Own

Growing your own vegetables is always a great way to cut down on the cost of groceries and to ensure you are getting the maximum amount of nutrients from organic soil without the use of synthetic chemical fertilizers or pesticides. Spinach is fairly easy to grow and it grows quickly during warmer months. If space is an issue, spinach can be grown in a pot and still thrive.

Nutritional Highlights

Spinach truly is a “superfood”. This dark leafy green vegetable has an astonishing amount of minerals (like magnesium, calcium, and potassium), vitamins (such as vitamins A, B6, and C) and fiber. Spinach is also rich in iron and Vitamin K, which helps direct calcium to your bones. Adding this superfood to your diet each day can have a great impact on your overall health.

Recipe

I pretty much throw spinach in everything. I put it on our diy pizzas, in soups, curry, salads, you name it. One of the quickest and easiest ways I get my daily greens intake is my morning smoothie.

2 good-sized handfuls of spinach
1 banana
1 cup unsweetened dairy-free milk
½-1 scoop Vega vanilla protein powder
1 tbsp flaxseed
A few ice cubes

Blend and enjoy!

Dirty Dozen

Spinach is number two on the EWG's Dirty Dozen list, follow along with my blog as I chat about the other 111 fruits and veggies that contain high amounts of synthetic chemicals. Also, check out my Instagram page @amandahiltonrhn for posts about our local organic community food share and for healthy organic meal ideas.








Organic Strawberries vs. Conventionally Grown Strawberries

Dirty Dozen #1: Strawberries

Amanda Hilton

March 19, 2022
(updated September 6, 2023)

Each year, the EWG (Environmental Working Group), produces a list of 12 fruits and vegetables (The Dirty Dozen) that contain the highest concentration of chemicals when grown conventionally, meaning with use of synthetic chemicals or GMO’s (genetically modified organisms). It can be difficult to digest the copious amounts of information out there about choosing organic foods and with the cost of groceries steadily rising, choosing organic can get expensive. As a nutritionist, I generally recommend when my clients are trying to make the switch to healthier, more nutritious foods, that they start by purchasing organic produce from the Dirty Dozen list. A small step like this can have a big impact on a person’s health while still being gentle on their pockets. See my previous post The Low Down on Organic for the full 2023 list of the Dirty Dozen.

Chemicals

The first item on the 2023 Dirty Dozen list is strawberries. These deliciously sweet berries grow close to the soil and their sweetness is very attractive to pests so it is clear why this berry usually pulls in at number one on the list, year after year. Large amounts of pesticides are used on conventionally grown strawberries to keep bugs away from spoiling the fruit. Because strawberries grow so close to the ground, there are plenty of pests with easy access and the berries will basically sit in the soil marinating in chemicals while they ripen.

If you like to snack on these berries all year round then you may be taking in even more chemicals. Large companies that grow conventional strawberries that are being shipped internationally, will use more chemicals so that customers don’t receive a container of smooshed or unripe strawberries that will be difficult to sell. Choosing to pick strawberries locally can be a better option since an extra dose of chemicals is not needed for shipping and the fruit is often tastier as they are picked at their ripest.

Top Dollar

Recently, I have switched from buying “fresh” organic strawberries to purchasing them frozen. At a whopping $10 for a container that my family of six will go through easily in 2 days, it just wasn’t feasible. For now, I’ll buy an extra large Costco size bag of organic frozen strawberry slices that the kids love cause they taste like “candy”. Frozen berries are picked when they are ripe and juicy, then flash frozen to retain their nutrients. In June, strawberry season, the kids and I will make a day of hitting the strawberry fields and picking a bunch to wash and freeze for the next off-season strawberry inflation.

Nutritional Highlights

Not only are strawberries super tasty and sweet but they have an added boost of fiber and vitamin C. Dietary fiber can aid with digestion and prevent constipation while vitamin C supports the immune system helping to prevent common cold and flu.

Recipe

Our children will eat strawberries fresh or frozen just the way they are, but another way they like to indulge on these sweet berries is with some Berry "Nice" Cream:

1 cup frozen strawberries
1 banana, frozen

Combine in a blender until smooth and creamy.
Divide into dessert bowls and add delicious toppings (unsweetened shredded coconut, dairy-free mini chocolate chips, chopped walnuts, drizzled almond butter - these are just a few of our favs)

Enjoy!

Dirty Dozen

Strawberries are number one on the EWG's Dirty Dozen list, follow along with my blog as I chat about the other 11 fruits and veggies that contain high amounts of synthetic chemicals. Also, check out my Instagram page @amandahiltonrhn for posts about our local organic community food share and for healthy organic meal ideas.





The Low-Down on Organic



The Low-Down on Organic

Amanda Hilton

March 11, 2022
(updated September 6, 2023)

Anyone who has stepped foot in a supermarket knows that organic foods are becoming more readily available for consumer purchase. But many consumers are still unsure of the organic movement and whether it’s really worth the extra cost in the long run. After doing a slew of research myself, I chose to switch my family to a mainly organic diet 5 years ago. I’m not going to lecture you on all the horrible results I discovered about pesticides, herbicides, hormones, chemicals and antibiotics because frankly we all know how bad they are. My hope is to provide you with some info about how you too can make the switch to choosing more organic foods so that your family can get the most benefit out of what they eat.

EWG list

Each year the Environmental Working Group (EWG) creates a list of the twelve dirtiest foods and the cleanest fifteen. The “Dirty Dozen” are the twelve foods with the highest amount of pesticide residue and the “Clean Fifteen” have the least amount of pesticides (these are often foods with an outer skin that is removed before eating). Since the cost of organic produce can often be more expensive than conventional produce, a great way to start your journey to reduce chemical consumption is to buy only the Dirty Dozen organic and the Clean Fifteen conventional. The EWG list for 2023 is: (drum roll please!)

Dirty Dozen                                                            Clean Fifteen

1. Strawberries                                                              1. Avocados

2. Spinach                                                                      2. Sweet Corn

3. Kale, collard and mustard greens                        3. Pineapple

4. Peaches                                                                      4. Onions

5. Pears                                                                           5. Papaya

6. Nectarines                                                                 6. Sweet Peas, frozen

7. Apples                                                                        7. Asparagus

8. Grapes                                                                       8. Honeydew melon

9. Bell & hot peppers                                                   9. Kiwi

10. Cherries                                                                  10. Cabbage

11. Blueberries                                                              11. Mushrooms

12. Green beans                                                            12. Mangos

                                                                                         13. Sweet Potatoes

                                                                                  14. Watermelon 

                                                                                  15. Carrots  


Grow Your Own

If the cost of organic produce just blows your mind, you could try growing your own fruits and veggies. Setting up a small garden in your backyard or at a local community garden and planting organic seeds in organic soil is a great way to cut down on the cost of eating clean. If you are having a hard time finding a source for purchasing organic seeds, Seeds of Diversity Canada www.seeds.ca has a resource list that contains a long list of mail order sources of heritage and organic seeds. If you're thinking, “I don’t have a clue about planting vegetables'', put your worries to rest, most seed packets come with planting directions printed on the package back, detailing best planting dates, the depth at which to bury the seeds, and the number of days from planting to first harvest. Keep in mind that your garden is similar to having children, you can’t just leave it to fend for itself and expect it to grow in abundance. Gardens need tender loving care. Daily watering and grooming are essential but all the hard work will pay off with the fruits of your labour.

Local CSA

If you are already writing off the idea of having an organic garden, because you are lacking the space or a green thumb, no worries, there are many Community Shared Agriculture (CSA) associations that offer organic produce at a great cost. Not only will you be supporting local farmers who strive to grow organic only, but you will be benefiting your family’s health too. As a Nutritionist and someone who loves trying new recipes, what I like about getting my CSA food share each week is the variety. Sometimes we get new foods that we haven’t tried (like when we got the yellow watermelon that my daughter fell in love with) or foods that we should be eating more of because of their health benefits but I would forget to buy at the grocery store since it wasn’t on my menu list (hello beets!! They make the best juice!). A quick google search will bring up your local CSA directory and you can choose which one best suits your family.

Animals Are People Too

If there is only one thing you are prepared to do to make the move to organic, it should be to consume organic animal products. Not only will you help your family to avoid nasty antibiotics and hormones that are sometimes added to animal products but, organic regulations have standards for animal care. Organic eggs come from chickens who are fed a diet of organic chicken feed without other animal by-products, are free-range (have access to the outdoors), and are not given antibiotics. Organic cattle are also prohibited from antibiotics and hormones as preventative treatment and are not permitted animal by-products in their feed, 30% of their dry matter feed comes from pasture grazing. Yes, organic milk, eggs, cheese and meat are more expensive to purchase but this is because it also costs the farmers more to care for and feed their animals. To save a bit of money while still adhering to an organic diet, you could try going meatless several times a week.

Although eating organic can cost a bit more, it can profoundly affect your long-term health. I always recommend that infants consume organic baby foods as they are more sensitive to pesticides because they have immature nervous and immune systems. If you need help transitioning to a clean organic diet for you and your family, send me a message at services@amandahilton.ca to set up a consultation so I can help you reach your health goals. Also, check out my posts showing our bountiful CSA weekly share @amandahiltonrhn.

Oatmeal: A Breakfast Staple

Oatmeal: A Breakfast Staple

Amanda Hilton

February 28, 2022
(updated September 8, 2023)

Oatmeal can be a great starter to anyone's day. It is one of my favourite go-to morning dishes and always a pantry staple in our home because it is so versatile and filling. As a nutritionist, some of the things I like best about oats are; they are packed with fibre, magnesium, selenium and protein, which help to keep you full until lunch; they ward off sugar cravings and they promote gut health.

I prefer to simmer steel cut oats and create a deliciously delectable bowl full of nature’s goodness. On the other hand, my oldest daughter who is usually rushed in the morning, is more of an overnight oats kind of gal. Anyway you look at it, oats can be an amazingly delicious and nutritious breakfast option. Plus, there are so many options to satisfy anyone’s taste buds.

Mix-ins

Often, while my oats are cooking, I will add in coconut milk. This gives the oats extra creaminess and adds a bit of coconut flavour. Bonus: coconut milk contains a lipid called lauric acid which has antimicrobial and anti-inflammatory properties which can support the immune system. Coconut milk also contains MCTs (medium-chain triglycerides) which have been linked to weight loss.

If you love an apple pie flavour; add chopped apples and ceylon cinnamon. The apples will add fibre contributing to your fullness factor as well as promoting gut health and cinnamon has anti-inflammatory properties as well as many other benefits. If carrot cake is more your jam; add shredded carrots, ceylon cinnamon, nutmeg, and ground ginger. Along with vitamin A and beta-carotene, carrots also contain fibre and calcium. Cinnamon, nutmeg and ginger are loaded with beneficial antioxidants.

Toppings

The beneficial toppings are endless. Here are a few that I enjoy adding and some of the reasons I love adding them:
  • Raw pumpkin seeds – high in antioxidants, vitamins and minerals
  • Sunflower seeds – contain zinc and selenium, both amazing at supporting the immune system
  • Chia seeds – high in fibre and antioxidants
  • Walnuts – contain antioxidants, protein, vitamin B6 and brain boosting omega-3 fatty acids
  • Unsweetened shredded coconut – loaded with fibre and MCTs which promote heart health and digestion
  • Bananas – high in fibre, potassium, vitamin B6, and vitamin C
  • Raspberries – full of antioxidants, fibre, vitamin C, and folate
  • Blueberries – abundant in antioxidants, fibre, and vitamin C
  • Cinnamon – known for its antiviral, anti-bacterial, anti-fungal, anti-inflammatory properties, and supports gut health
  • Raw almond butter – rich in protein, monounsaturated fats, vitamin E, and magnesium
  • Pecans – have monounsaturated fats, magnesium, fibre, and zinc

Breakfast of Champions

If you are feeling too rushed in the mornings or have more than one mouth to feed, another fantastic option is to cook your oats overnight in a slow cooker. Add the oats, water to the slow cooker the night before, then in the morning you can add all your toppings and you're all set for a simple nutritious breakfast before work or sending the kids off to school. Oatmeal can leave you satisfied till lunch time on those busy work days and full bellies are always a bonus when setting children up for a full day of learning.

Check out my Instagram @amandahiltonrhn for some of my favourite oatmeal breakfasts. Let me know how you like to eat your morning oats, I always love to try new combinations! If you are interested in more breakfast ideas and meal planning, send me a message at services@amandahilton.ca, I'd love to set up a consultation for you. 
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