There you are, perusing the chilly refrigerated section of your favorite supermarket. Although you buy milk on almost every shopping trip, your mind goes through a familiar dance when faced with a wall of choices. Skim or whole? Is there a difference between 1% and 2% milk, and if so, are such small increments that important? You care about your health and maybe you’re even trying to lose weight, so you pull a carton of skim off the shelf and put it in your basket. But did that deliberation lead you to the right choice? Is skim milk good for you at all?

Despite the lower calorie count and purported benefits listed on the carton, the answer is no. In fact, skim milk started off as a by-product of cream production used to fatten pigs! Surprised? Dairy manufacturers once threw away fat-free milk after the cream was skimmed off. Thanks to a flawed, controversial study by Ancel Keys linking fat consumption to heart disease, they could start selling skim milk to health-conscious consumers. Is skim milk good for you, or just a company’s bottom line? Some CEOs and marketers got a raise, but you got stuck with milk that hardly lives up to its famous “does a body good” tagline.

Real milk has rightfully been associated with strong, healthy bodies. In addition to being the most famous source of bone-building calcium, milk serves up vitamins D, A, E, and K. At least that’s what whole milk provides. You won’t find any vitamin K in fat-free milk because it’s concentrated in butterfat. Not only does skim milk skimp on vitamin K, the vitamins it retains are all fat-soluble, meaning you won’t be able to absorb them anyways unless you pair your skim milk with a thick spread of butter or a block of cheese! Artificially synthesized vitamin D is often added to skim milk, but this vitamin D2 is not like the vitamin D3 humans absorb from sunlight. In fact, according to a study published by the American Journal of Clinical Nutrition, the synthetic vitamin D2 is so poorly absorbed in the human body that it “should no longer be regarded as a nutrient appropriate for supplementation or fortification of foods.”

Unfortunately, the problem with skim milk isn’t limited to the good nutrients it lacks. It also contains an ingredient that contributes to inflammation and plaque buildup in your arteries: powdered milk solids. What starts out as regular liquid milk oxidizes when processed into powder, forming toxic nitrates. Why would anyone add such a dangerous ingredient to a supposed health product? Because without it, skim milk actually has a chalky taste and watery texture totally unlike regular milk. It also has a light blue color, which tends to turn off consumers, even if it reminds them of the milk Luke Skywalker’s aunt served him in Star Wars.

If skim milk isn’t good for you, is it at least good for your waistline? Again, this is a swing and a miss for skim. The trend toward fat-free foods has actually coincided with the trend toward childhood obesity, as evidenced by a Harvard School of Public Health study which found that “skim and 1% milk were associated with weight gain, but dairy fat was not.” The same is true in adults, owing to the fact that healthy fats are key in sending the message of fullness from your gut to your brain. Is skim milk good for you in any way? No. In simple terms, you’ll eat less, enjoy more, feel fuller, and be healthier after a glass of whole milk than skim.

Spring has finally arrived and the sun is shining oh-so-bright – BUT before you go and slather on your SPF 1000000+ and cover yourself up completely from it, make sure you read this!

What is Vitamin D?

Most of us think we can all list the vitamins and minerals we know we need to be healthy, and we probably all assume that if we eat a varied, balanced diet we will get them all. But that’s not necessarily true. There’s a very good chance you’re not getting enough vitamin D – especially if you live at a northern latitude. Many processed foods are fortified with vitamin D – but the best source is your own skin. When UVB rays from sunlight hit your skin, a chemical process begins that creates vitamin D.

Vitamin D is essential for life. Scientists are still working to uncover all the ways our bodies use it, but we know that it is essential for these body systems:

• Immune system
• Musculature
• Heart function
• Respiratory functioning
• Nervous system, including the brain
• Cellular repair and cancer fighting

Vitamin D deficiency has serious health consequences. It can cause brittle, soft bones, known as rickets in children and osteomalacia in adults. A lack of vitamin D is also implicated in depression, high blood pressure, asthma, type-I and type-II diabetes, multiple sclerosis, and Crohn’s disease. In short, if you don’t have enough, you won’t be healthy.

Am I getting enough vitamin D?

Individual’s needs vary, but the Endocrine Society recommends infants get 400 to 1,000 International Units (IU) per day, children get 600 to 1,000 IU per day, and adults should get between 1,500 and 2,000 IU per day. The Vitamin D Council on the other hand has higher recommendations: infants should get 1000 IU per day, children should get 1000 IU per 25lbs of body weight per day, and adults should get 5000 IU per day. (1)

You can also get vitamin D through what you eat, as it is available in small quantities in some of these real foods:

• Beef liver
• Egg yolks
• Fatty fish
• Shiitake mushrooms

Since vitamin D is only present in low levels in these foods, you can’t get enough D through these sources. You may also be at risk for low levels of vitamin D if you:

• Have dark skin. Dark skin contains a lot of melanin, which prevents UVB rays from permeating your skin and blocks the production of vitamin D
• Spend a lot of time indoors
• Do not allow sunlight to reach your skin: if you dress modestly or wear powerful sunscreen
• Live in a northern climate with fewer hours of daylight at certain times of the year
• Are older and have thinning skin
• Are pregnant or obese—requirements are greater in these conditions
• Breastfed babies also may not get enough Vitamin D

It’s hard to know for certain if your body is not getting enough vitamin D to function well. Your doctor can perform a blood test to know for sure. (In Canada, this test is not covered by health insurance unless your doctor suspects you have osteoporosis, rickets or other vitamin D deficiency-related issues – the test should cost about $30.)

How to get more Vitamin D to Avoid Vitamin D Deficiency

There are two good ways of preventing a vitamin D deficiency: spending time in the sun, and taking supplements.

“But, wait!” you say, “I thought sunlight is bad for us—it causes skin cancer!” Yes—and no. We have become so vigilant about protecting our skin from the sun we’re also preventing our skin from the exposure to the sun that creates vitamin D deep in the layers of our skin.

Here’s the thing: a little bit of sun won’t hurt you. You don’t need to burn your skin to get enough UVB to produce vitamin D. Figuring out exactly how much sun exposure you need is tricky, but try to get sun on your arms and legs and face for a few minutes every day, as close to noon as possible.

The fairer your skin type, the less sun exposure you need. According to Dr. Michael Holick, author of The Vitamin D Solution (2), Canadians and others who live at mid-latitudes (e.g. Ottawa, ON) need between 10-15 minutes of sun exposure for Type 1 skin (very fair) and up to 40-60 minutes for Type 5-6 skin (medium to dark) between the hours of 11am to 3pm. So going for a lunch-time walk without sunscreen should be a safe and effective way of getting natural vitamin D – just make sure to do it sensibly and seek shade and shelter after you’ve had your recommended exposure.

Supplements are your fallback option for winter or if you’re particularly concerned about the hazards of sun exposure  Because vitamin D is a fat-soluble vitamin, one of the best forms is as an oil, that you take as drops – look for it in MCT (medium chain triglyceride) oil. All you do is just add a drop or two to your food every day.

As with any change to your nutritional regimen, check with your doctor to rule out any contraindications. Prevent vitamin D deficiency and improve your health!

References:

(1) http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/

Read more: http://www.healthyitips.info/do-you-have-a-vitamin-d-deficiency/#ixzz6H0sdS7np

Your local outdoor farmers’ markets are starting up soon with fresh, seasonal and delicious REAL FOOD! Need a reason to go out and see what your local farmers’ market offers? Here are five:

1. The Food is Fresher

Real Food sourced from your local farmer and farmers’ markets are harvested, picked or grown more recently than the food that’s shipped and stored at your supermarket. Farmers’ market produce is picked when ready, as opposed to being picked when they are under-ripe, but able to travel well.

In terms of nutrients, locally grown food is more nutrient-dense, because time and travel can cause nutrients like vitamin C, vitamin E and folic acid to oxidize in the air, as they are more sensitive to light and heat.

Then, there’s also the texture: the snap of carrots that are newly plucked from the earth instead of carrots that have been bagged, trucked and shelved is quite different! Getting to know a farmer means you can be fortunate enough to sometimes get eggs collected that very morning, and definitely only days old, instead of weeks-old eggs that were transported and stored before making it to your table.

2. The Food is More Flavorful

Speaking of same-day eggs – the taste between a fresh, pastured egg and a store-bought egg is incomparable. A pastured egg is “rich and egg-y”, while in contrast, a store-bought egg simply tastes like egg light; like it’s missing depth and flavor. For produce, it’s the difference between a watery, pink tomato and a field fresh, juicy red tomato that bursts in your mouth when you bite into it.

3. It’s More Eco-Friendly

It takes a lot less energy for your local farmer to deliver his wares to the farmers’ market than it does for produce, meat and other food to be flown in from around the globe.

4. It Helps Your Local Economy

Buying from a farmer in your area, not only supports local business, but also directly impacts a local farming family, and it ensures the livelihood and continuation of farms in your area. If you want the choice of having fresh, locally-sourced Real Food, the best way to show it is to put your money in the hands of those who are working your local lands.

5. It’s More Neighborly

Farmers’ Markets are great community events, especially here in Canada where we spend much of the year cooped indoors, so it’s natural that outdoor, open-air farmers’ markets become a place to meet your neighbors! And besides, what could be more neighborly than getting to know your local area farmers who help feed your family. These farmers know their stuff – they know the land and their wares, and there’s a good chance they have a favorite recipe which uses their favorite product.

Why do you go to a Farmers’ Market: one of the reasons above, or do you have another reason? Let us know in the comments!

Is your favorite Canadian Farmers’ Market in our directory? If not, please let us know and we’ll be sure to add it!
If your business supports better health and wellness through Real Food, we’d love to help promote your business.

One way to eat locally and supportyour local real food producers is to join a CSA, or Community Supported Agriculture. Basically, a CSA is a farm-share where a farmer offers up a number of shares, subscriptions or memberships, which you pay for in advance.

In return for paying your dues, at a set interval (usually weekly during the growing season), you receive a bounty of seasonal produce. Most CSAs come directly from a specific farm or group of farms, while others may supplement the weekly supply with other suppliers, during lower yield times of year, such as early spring or late fall. There are CSAs that offer only produce, while others might offer cuts of meat, or other products like yogurt, cheeses or bread.

Sounds great right? It sure can be, since you’ll get fresh, local food at a lower price than what you’d pay in the store, and you’ll learn more about what you eat and the farmer who grows it.

But here are a few questions to ask yourself before you join a CSA:

1. Can you commit and join a CSA for a set period of time?

Many CSAs operate by having you commit to a weekly share for a set number of weeks. This probably won’t work out for you if you plan on going away on vacation for four weeks out of the growing season.

2. Will you be available to pick-up for the set amount of time?

Since you’re buying a share, chances are the farmer won’t be able to hold your order if you miss the pick-up time. Before committing, make sure you have someone who can pick-up for you, or can take your week’s share if you can’t make it on your pick-up day.

3. How flexible are you with your cooking and meal planning?

If you plan your meals on what you’d like to eat instead of what’s available to you, it could get a lot trickier for you to figure out what to do with your week’s CSA box. You can’t usually determine what the produce you’ll be getting ahead of time, nor the quantity you’re likely to get, so it may be hard to plan for a specific recipe by relying solely on your CSA.

4. Are you an adventurous eater?

There’s a good chance you’ll be exposed to some local produce that you may never have tried before. Fiddleheads, wild garlic and gooseberries could all be found locally to you and could be included in your box. If you’re not sure what to do with them, there’s a good chance your farmer will have a good recipe, but make sure you’re up for a little real food adventure, or else you’ll feel gypped.

5. Does it work with your budget and way of eating?

The season and your locale will determine the contents of your CSA share, and while what you get will likely cost you less than buying at a store, it may be that you’ll still need to supplement your CSA share with store-bought produce to make up your recipes. The single bunch of broccoli may not be enough for all three of your mini-tree chomping kids, or your share may be plentiful in potatoes one week– not great if you’re on a low-carb diet, or sensitive to nightshades. If your budget is pretty tight, you might be better off buying the loss-leaders of seasonal, local produce from your local supermarket than participating in a CSA.

6. Are you willing to share the risk of buying into a farm?

Most CSAs work on the model that you buy a share of the farm’s growing season in advance of it actually producing any food. This means that while the farmers will do their best to produce a good yield, there is the chance that there might not be as much as expected should their be poor weather conditions, for example. Buying into a CSA creates a great sense of community with your local growers, but make sure that you’re aware of the possible outcome and have realistic expectations on yield.

If you’ve answered “no” to any of these questions, a CSA may not be for you, but that doesn’t mean you can’t find other ways to support local real food. You can always buy produce from your farmer directly, but not as part of a CSA or shop your local farmers’ market. Another alternative is to see if your city offers a Good Food Box or similar type program. Toronto, Hamilton, Ottawa and Victoria are just some of the cities that offer such a program. They are similar to CSAs, but don’t require the multiple-week commitment.