February 2006
Pump Some Iron!
There are 2 types of iron: Heme iron (animal based foods) and non-heme iron (plant based foods). Heme iron found highest in red meats, some seafood, and organ meats and is a highly absorbed type of iron. Non-heme iron found in plant based foods such as cereals, dried fruit, spinach etc. is not absorbed as readily.
Want to maximize iron absorption? Cook in a cast iron pan and eat a source of vitamin C (such as citrus, tomatoes, potatoes, kiwis, peppers etc.) with iron rich foods to double the iron absorption.
Avoid drinking coffee and tea with meals as they interfere with iron absorption.
Vegetarians need to eat twice as much iron as meat eaters because plant based iron sources are less highly absorbed. Some endurance athletes have higher iron requirements also.
How much iron is right for me?
Recommended Dietary Allowance for Iron
Age 1-3: 7 mg
Age 4-8: 10 mg
Age 9-13: 8 mg
Age 14-18: (11mg male; 15 mg female)
Age 19-49: (8 mg male; 18 mg female)
Age 50+: 8 mg
Pregnancy: 27 mg
Breastfeeding under 19 yr of age: 10 mg
Breastfeeding over 19-50 yrs of age: 9 mg
(Reference: Institute of Medicine, Food, and Nutrition Board. Dietary Reference Intakes, National Academy Press, Washington DC, 1999).
For more information on iron please take a look at: PDF Iron and You; PDF Iron Content of Common Foods
New Recipe!
Pork
Tenderloin with Honey Glazed Apples
(Adapted from the recipe by the Best of Bridge –
That’s Trump)
Balance this recipe by adding some rice, steamed broccoli/asparagus/green beans, and a salad.
Serves 8
What
You Need:
~2 lbs. pork tenderloin (~1kg)
Marinade:
1/2 cup apple juice
¼ cup honey, melted
2 tbsp. soy sauce
2 tbsp. vegetable oil
1 tsp. Dijon mustard
4 green onions, chopped
2 cloves garlic, minced
1 tbsp. grated fresh ginger
Glazed Apples:
1 tbsp. butter or non-hydrogenated margarine
2 tbsp. honey
2 tbsp. lemon juice
4 apples, peeled and thinly sliced and diced
How to
Prepare:
• Put marinade ingredients into a long shallow baking dish. Add
pork. Cover and refrigerate overnight or at least 4 hours.
• Bake at 350F for 40-50 minutes or BBQ until done. Cover and let
stand 10 minutes.
• In a frying pan heat butter/margarine, honey, and lemon juice
together. Add apples and toss to coat. Cook 2-3 minutes until soft.
• Slice pork and spoon glazed apples over top.
Nutrition Information: Per serving
368 calories
28 g carbohydrates
36 g protein
13 g fat
1.3 g fibre
Upcoming Events
Mastery Over Emotional Eating
"How to Have Your Cake and Eat It Too"
Our relationship with food is inherently private, personal, and complicated. Powerful factors such as marketing, body image, early learning, our emotions, and stressful events, can leave us feeling prey to eating in ways that we’re not comfortable with. Many people describe frustration in trying to address not what they’re eating, but why they’re eating. This 4-part workshop will help you to identify your own factors, and give you practical strategies for fuelling your body and soul with joy and confidence.
Workshop Dates: Thursday Evenings 7-9pm MARCH 2nd, 9th, 16th, & 23rd, 2006
Cost:
Check your insurance to see if you are covered for psychology services
$450 plus gst/person (includes 8 hrs workshop time & 40-page workbook)
Location: Health Stand Nutrition Consulting Inc.
1325a – 9th Avenue SE Calgary, AB (Inglewood)
Registration
Deadline: February 22, 2006
Contact: Health Stand Nutrition Consulting Inc.
Phone: (403) 262-3466 or Email info@healthstandnutrition.com
Since there is a limit of 11 people for this class register early to ensure
your spot! Payment is due at the time of registration.
About Dr. Colleen Cannon:
Colleen holds a Ph.D. in clinical psychology from Queen’s University.
Colleen’s work in health psychology focuses on how thoughts, feelings
and behavior influence health and well-being. She has extensive experience
with conditions such as diabetes, hypertension, pain, and coronary artery
disease. Colleen has many years of experience developing and facilitating
workshops for client groups, and her style is consistently described as
relaxed but professional, practical but thought-provoking. Colleen has
taken an active leadership role in various health care settings, training
other health care providers, supervising Ph.D. students and interns, and
presenting at national conferences. She is currently a co-investigator
with faculty at the University of Calgary studying the effectiveness of
a workshop series called Food and Mood that she initiated and co-developed.
Colleen also has years of experience working with clients in a broad range
of mental health areas including: depression; anxiety; and the effects
of trauma. She is registered with the College of Alberta Psychologists,
and is a member of the Academy for Eating Disorders. Visit www.colleencannon.com.
Mastery Over Emotional Eating
Workshop Overview:
The first
step in changing your relationship with food is to increase your awareness
of the many factors influencing that relationship. Significant time will
be spent in this course examining how our food choices are affected by
three main factors: our environment, our biology, and our learning.
For instance, how does the availability and the marketing of food, affect
your food choices? What difference does it make if you skip a meal or
go on a fad diet? What did your culture teach you about eating? How does
body image affect your relationship with food?
The remainder of the course is devoted to providing you with practical strategies to incorporate into your life. These strategies require patience and practice. This workshop is spread over 4 weeks to allow you to get support and feedback as you try the various techniques. The workbook provided in the course contains several writing exercises to complete at home as you work towards mastering these skills.
And finally, how do you fuel your soul without money or food? Find out how, and share your experiences, as you learn to make different choices in your relationship with food, and in your relationship with your body.
What Do Past Participants Have to Say?
"After taking the emotional eating course I learned that I was not alone in my struggles with eating, and that food does not have to fill a sad or stressful part of my day."
"I feel empowered; food does not have to control how I feel. I am learning to be "kind" to myself in my thoughts. This course has given me the tools that I can work into my everyday situations."
"I learned about what triggers me to eat in a way I don't like."
"I learned how to nurture myself without food."
"The workshop provided me with an open, intimate setting, with realistic and practical information that can easily be applied in real life."
"I liked the group discussions and time to apply concepts over 4 weeks."