Yearly Archives: 2025

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Author nabyrom Categories Healthy eating, Heart health Posted on 0 Comments

How to Identify Canadian Food Products While Shopping

In today’s climate, purchasing Canadian foods is a top priority for many shoppers. However, understanding food labels can be confusing. In Canada, food labels include specific claims that indicate the origin of ingredients and processing. Here’s what to look for:

“Product of Canada”

Our most Canadian claim! This label means that all or virtually all major ingredients, processing, and labour (98% or higher) used to make the food product are from Canada. This means that the significant ingredients are of Canadian origin, and any non-Canadian materials are negligible. If you want to support local farmers and Canadian agriculture, this is the label to prioritize.

“Made in Canada”

This claim is used when the last substantial transformation of the product occurred in Canada, even if some ingredients are sourced from other countries. This means the product was processed or assembled in Canada, but it may contain imported ingredients. All “Made in Canada” claims need to be followed by a qualifying statement such as; ‘Made in Canada with imported ingredients’ or ‘Made in Canada with imported and domestic products’.

Other Label Claims:

You might also see claims like:

  • “Packaged in Canada”
  • “Popped in Canada”
  • “Bottled in Canada”
  • “Refined in Canada”

These indicate that Canada played a role in the processing or packaging, but they do not carry the same weight as “Product of Canada” or “Made in Canada.” However, they still represent a Canadian contribution to the final product.

A Special Note on Dairy Products

When buying dairy, look for the Dairy Farmers of Canada logo. This symbol guarantees that the product contains 100% Canadian dairy.

In 2020, Canada opened its doors to more U.S. dairy imports. It’s important to note that Canadian and U.S. dairy regulations differ. Here in Canada:

  • No antibiotic residue is allowed in Canadian dairy.
  • Canadian dairy contains no additives or preservatives.
  • Canada does not allow the use of growth hormones in dairy cattle.
  • The U.S. permits the use of recombinant bovine growth hormone (rBGH) in dairy cattle, which has never been allowed in Canada.

By looking for the Dairy Farmers of Canada logo, you can be sure you’re choosing dairy that meets Canada’s high standards.

Make Informed Choices

Understanding these labels helps you make better purchasing decisions that align with your values. Whether you want to support Canadian farmers, prioritize local ingredients, or avoid certain additives, knowing how to read food labels is an essential skill. Happy shopping!

Author nabyrom Categories Heart health Posted on 0 Comments

Preventing Prediabetes: Simple Lifestyle Changes for Better Health

Prediabetes is a warning sign that your blood sugar levels are higher than normal but not yet high enough to be diagnosed as type 2 diabetes. The good news? It’s reversible with the right lifestyle changes. By making small, sustainable adjustments to your daily habits, you can lower your risk and improve your overall health. Here are some key strategies to help prevent prediabetes.

1. Increase Physical Activity

Regular exercise plays a crucial role in preventing prediabetes. Physical activity helps your body use insulin more effectively, lowers blood sugar levels, and supports a healthy weight. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Strength training twice a week can also improve muscle function and insulin sensitivity.

2. Make Smart Dietary Choices

What you eat directly impacts your blood sugar levels. A balanced diet can help regulate insulin and prevent spikes in glucose. Follow these guidelines to support stable blood sugar:

  • Ensure every meal includes protein, high-fiber carbohydrates, and low sugar options to help maintain energy levels and reduce blood sugar fluctuations.
  • Fill half your plate with fruits and vegetables to maximize fiber, vitamins, and antioxidants.
  • Reserve a quarter of your plate for lean proteins such as chicken, fish, tofu, eggs, or legumes to support muscle health and satiety.
  • Dedicate the remaining quarter to whole grains or starchy vegetables like quinoa, brown rice, sweet potatoes, or whole-grain bread for sustained energy.
  • Limit added sugars and processed foods to reduce unnecessary blood sugar spikes.

3. Quit Smoking

Smoking increases insulin resistance and raises the risk of developing type 2 diabetes. If you smoke, consider seeking support to quit. There are numerous resources available, including nicotine replacement therapy, counseling, and support groups to help you succeed.

4. Reduce Alcohol Consumption

Excessive alcohol intake can contribute to weight gain and disrupt blood sugar regulation. If you drink, understand the risks involved. There is currently no known safe . Choose lower-sugar options like dry wine or spirits with soda water instead of sugary mixers.

5. Maintain a Healthy Weight

Even modest weight loss (5-10% of your body weight) can significantly reduce your risk of developing diabetes. Focus on gradual, sustainable weight loss by adopting healthy habits rather than drastic diets.

6. Prioritize Sleep and Stress Management

Poor sleep and chronic stress can negatively impact blood sugar control. Aim for 7-9 hours of quality sleep per night and practice stress-reducing techniques like meditation, deep breathing, or spending time in nature.

The Bottom Line

Preventing prediabetes doesn’t require an extreme overhaul of your lifestyle. By making consistent, mindful choices—staying active, eating balanced meals, quitting smoking, moderating alcohol, and managing stress—you can lower your risk and improve your overall well-being. Small steps lead to big changes, and your health is worth the effort!

 

Author nabyrom Categories Healthy eating, Heart health Posted on 0 Comments

5 Foods to Kickstart Your New Year

As we step into a fresh year, it’s the perfect time to refocus on nourishing our bodies with wholesome, nutrient-rich foods. Here are five powerhouse foods to include in your diet to boost your immune system, support gut health, and promote overall wellness.

1. Citrus Fruits

Citrus fruits like oranges, lemons, grapefruits, and limes are rich in vitamin C, a crucial nutrient for immune health. Vitamin C acts as an antioxidant, helping to protect cells from oxidative damage. Adults need 75-90 mg of vitamin C daily, and just one medium orange provides 100% of your daily requirement. Add citrus fruits to your meals, smoothies, or enjoy them as a refreshing snack.

2. Kefir

Kefir, a fermented milk drink, is packed with probiotics, the beneficial bacteria that keep your gut microbiome balanced. A healthy gut is essential for digestion and can help reduce diarrhea, constipation, and bloating. Probiotics also support immune function by maintaining a balance between good and bad bacteria in the gut. Enjoy kefir on its own, in smoothies, or as a base for creamy dressings.

3. Wild Salmon

Wild salmon is an excellent source of vitamin D, a nutrient vital for bone health and immune function. Many people are deficient in vitamin D, especially during the winter months in northern climates. Incorporating wild salmon into your meals a couple of times a week can help bridge this gap. Its rich omega-3 fatty acids also support heart health and reduce inflammation.

4. Sweet Potatoes

Sweet potatoes are a nutritional powerhouse, offering a trifecta of health benefits. They’re high in fiber, which supports gut health and promotes regular bowel movements. They’re also rich in beta-carotene, which the body converts into vitamin A to support immune health. Additionally, sweet potatoes are packed with potassium, which helps regulate blood pressure. Roast them, mash them, or add them to soups for a delicious and nutritious boost.

5. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are loaded with essential nutrients. They’re high in folate, which is crucial for producing red blood cells. They also contain vitamin C for immune support and magnesium, which contributes to bone health and helps maintain healthy blood pressure levels. Add leafy greens to salads, sauté them as a side dish, or blend them into smoothies for a nutrient-dense addition to your diet.

Final Thoughts

Starting the new year with these five foods can set you on the path to better health. Incorporate them into your meals regularly to enjoy their numerous health benefits. Here’s to a healthy and happy year ahead!

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