Presented by: Ashley Lock and Jane Skapinker Outline Seasonality - PowerPoint PPT Presentation

Presented by: Ashley Lock and Jane Skapinker

Outline Seasonality Barbequing Hydration Camping Sunshine Picnics

Seasonality Frui uits ts Vegeta table les s • Blueberries, Raspberries, • Beans Strawberries Broccoli, Cauliflower • • Apricots • Radicchio, Cabbage, Radishes Cherries • Lettuce • Peaches, Plums • Zucchini • Rhubarb • Peppers • • Watermelon Tomatoes • • Grapes

Spotlight on: Berries Strawberries, blueberries, raspberries, gooseberries, blackberries Nutritional benefits: High in fibre High in antioxidants Lower glycemic index

Ontario Fruit Salad 2 cups strawberries, sliced 2 cups peaches, cubed 4 cups watermelon, cubed 2 cups blueberries 2 cups grapes ¼ cup lemon juice

Heterocyclic Amines and Polycyclic Aromatic Hydrocarbons HCAs + = + PAHs

Barbequing and Cancer Risk Canadian Cancer Society: HCAs and PAHs may increase risk of certain cancers Research: barbecuing may increase your risk by increasing the number of mutations of cells Bottom line: limit and be conscious of how you BBQ your meats!

How to Play it Safe Decrease BBQ temperature Reduce the cooking time Keep the meat off the flame Cook in aluminum foil Cook in oven first Take the char off Trim visible fat beforehand Get your BBQ fix from veggies

Classic BBQ’d Veggies 3 red bell peppers, seeded and halved 3 yellow squash , sliced lengthwise into 1/2-inch-thick rectangles 3 zucchini,, sliced lengthwise into 1/2-inch-thick rectangles 3 Japanese eggplant, sliced lengthwise into 1/2-inch-thick rectangles 12 cremini mushrooms 1 bunch (1-pound) asparagus, trimmed 12 green onions, roots cut off 1/4 cup plus 2 tablespoons olive oil Salt and freshly ground black pepper 3 tablespoons balsamic vinegar 2 garlic cloves, minced 1 teaspoon each of: chopped fresh Italian parsley leaves, fresh basil leaves, fresh rosemary leaves

Hydration On average, women need ~2L/day and men need ~3L/day Increase needs with: Exercise Heat and humidity Summer  heat + humidity  sweating = water and electrolyte losses

How Much More? Wate ter Before During After With exercise: Consume: 1-1 ½ cups ¾ - 1 cup 2-3 cups Time: 15-30 mins Every 15-20 For every lb prior mins of sweat loss With heat or humidity: No determined additional amount to regular needs Drink often, regularly (e.g. 1 additional cup for every hour in the sun)

Combating Dehydration Choose: Water High-water content fruits and veggies Limit: Sugary drinks: pop and juice Caffeine and alcohol: re diuretic effects Only drinking when you feel thirsty Staying in the sun or exercising for long periods of time

High-Water Content F&V Contain at least 95% Contain at least 90% water: water: Cucumber Watermelon Lettuce Strawberries Zucchini Grapefruit Radish Cantaloupe Celery Tomato Green cabbage

Be Savvy with Your Brews Reach for a drink, then reach for water Get crafty with your beer selection Watch your portions: 12 oz bottle beer 5 oz wine 1.5 oz hard liquor

Healthy Camping It is possible! Make a meal plan Pick foods easy to store and pack Avoid pre-packaged, highly-processed foods Prepare recipes in advance for an easier camping experience Take advantage of the grocery stores in your area

Breakfast Ideas Omelets made with peppers, onions, mushrooms, and spinach Rolled oats tops with nuts, seeds, and fruit Whole wheat pancakes topped with natural peanut butter

Directions Whole Wheat Combine the milk and vinegar in a bowel Pancakes and let the mixture curdle. Set aside. 1 cup milk In a big bowl, whisk to combine dry ingredients. Set aside. 1 tbsp vinegar* (white wine or apple cider) To the milk bowl, add egg and melted 1 cup whole wheat flour butter, and whisk until it looks fairly homogenous and smooth. Whisk this wet 2 tsp sugar mixture into the dry ingredients, and stir 1/2 tsp baking powder the two together until just barely mixed. 1/4 tsp baking soda Use a pan over the fire or a nonstick 1/4 tsp salt griddle on medium heat. Spoon out the batter onto the pan or griddle and spread 1 egg out with the spoon. Flip pancakes when bubbles begin to form around the edges. 2 tbsp melted butter Serves 2-3 people.

Lunch Ideas Whole wheat wraps with: Cold cuts, lettuce and veggies • • Peanut butter and sliced bananas Hummus with lettuce and • veggies Cheese and fruit platter, with whole wheat crackers

Roasted Red Pepper Hummus Directions 1 can chickpeas, rinsed and drained Roast red pepper in oven or in a pan on stovetop. ½ red pepper, chopped and roasted Using a food processor or 3-5 cloves of garlic Nutribullet, combine all ingredients, 2 tbsp tahini paste* including red pepper. Blend until smooth and serve chilled. 2 tbsp lemon juice 2 tbsp olive oil *May substitute tahini with peanut butter 1 tbsp water** Salt and pepper to taste **Add minimal water and add more to desired consistency.

Dinner Ideas Homemade chicken burgers on whole wheat buns Tex-Mex dish: black beans, corn, brown rice and salsa Pita pizzas with: Tomato sauce, veggies, grilled • chicken and cheese Hummus, grilled veggies, and • cheese

Mediterranean Pita Pizzas Directions Hummus (homemade or store Place pitas flat and add a few bought) spoonfuls of hummus, spreading evenly on the side Whole wheat pitas facing up. Grilled veggies (peppers, zucchini, radicchio, tomato, Add on veggies, raw for a spinach) crunchier style, or grilled for a softer pizza. Cheese, shredded Cook over fire for 5-10 minutes, or until pita gets firm. Add on shredded cheese and cook until melted.

Snacks Homemade granola with plain yogurt Hummus with crackers, carrots and celery sticks Homemade granola bars Homemade trail mix with nuts, seeds, cereal, and dried fruit

Directions 5 Ingredient Process dates in a food processor until it Granola Bars comes out in a dough-like consistency. Or, you can finely chop the dates. Toast oats and almonds, if desired, to increase flavour. Then mix with dates in a bowl. 1 cup of packed dates, pitted* ¼ cup honey In a separate bowl, add honey and peanut butter. Heat in microwave or pan over low ¼ cup natural peanut butter heat until melted. 1 cup almonds, unsalted, chopped Pour over oat mixture and mix with your hands until thoroughly combined. 1 ½ cups rolled oats Optional additions: Transfer to parchment-lined 8x8 baking dish and press down firmly. Place in fridge Dried fruit (cranberries, raisins) or freezer to set. Cut up into 10 bars. Store in an air-tight container or pre-wrap them Nuts or seeds (flax, chia, cashews, for grab-n-go snacks. pumpkin or sunflower seeds, walnuts) *If dates are dry, put in a bowl with 1 tbsp water to help rehydrate them. This will help the granola bar stick together

Sunshine Effects Dry/damaged skin Dry hair Muscle cramps Cold sores

Vitamin D Vitamin D is important in the absorption of other • nutrients like calcium and phosphorous, and helps to promote strong teeth and bones. Recommended Daily Amount: 600 IU (15 mcg)/day • Sources: in fortified dairy products like milk and • yogurt, orange juice, egg yolks. High amounts found in fish and seafood. •

Vitamin D Supplements In Canada, we can get some vitamin D synthesized in our skin from sunlight in the summer. Depends on: age, where you live, and skin tone In the winter, consider a vitamin D supplement of 400 IU. Bottom line: do not rely on the sun alone to get enough vitamin D! Choose vitamin D-rich food sources and consider a supplement for those 50 and over.

Picnic Tips Bring a cooler or something to keep cold foods cold Prepare food ahead of time for a relaxing picnic Don’t forget about fluids! Be sure to pack water, sparkling water, or diluted 100% juice to stay hydrated.

Caramelized Onion Hummus M and Pita Chips E Cucumber Avocado Caprese Salad (with cucumber, avocado, cherry tomato, fresh basil, mozzarella balls, N romaine lettuce, and balsamic vinaigrette) U Roasted Vegetable Sandwich (with Roma tomatoes, eggplant, orange pepper, Swiss cheese, with pesto spread on a ciabatta bun) Peach and Blueberry Cobbler (with fresh, local peaches and blueberries, this recipe takes a spin on traditional cobbler)

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