Nutrition at Langara

Fall semester bursary and scholarship applications are available online. For more information, contact [email protected]

"What is heartburn?

Heartburn is when the acid in your stomach comes back up into the esophagus. This causes a “burning” feeling in your chest. Heartburn is also called acid reflux.How can I manage heartburn?
Avoid food and drinks that may cause heartburn including:

Higher fat foods like deep fried foods, high fat desserts and snacks, and high fat meat and dairy products
Acidic foods like citrus (lemon, lime, orange, grapefruit) and tomato products (sauce, soup and paste etc.)
Spices, especially chili, cayenne and black pepper
Peppermint
Chocolate
Garlic and onions
Carbonated beverages
Caffeinated beverages like coffee, tea, energy drinks and pop
Alcohol
Source: Unlockfood.ca

Why are nuts and seeds good for your health?

Nuts and seeds have fibre, which keeps your bowels healthy and will also help you feel satisfied.
They are a good source of protein, which fills you up and keeps your muscles strong.
They contain important nutrients like magnesium, potassium and iron.

How many nuts and seeds should I have?

One serving of nuts or seeds is about a ¼ cup or 60 mL. This amount should just fit into the palm of your hand.

Source: Unlockfood.ca"

Nutrition spotlight on oats!

Oats are a whole grain. Whole grains are high in fibre and provide B vitamins, vitamin E, minerals, healthy fats and antioxidants.

People who eat more whole grains tend to have a lower risk of heart disease and stroke, diabetes, cancer and digestive disorders. Soluble fibre such as that found in oats helps improve blood cholesterol and control blood sugar levels. Eating insoluble fibre such as that found in wheat bran helps keep your digestive system healthy and prevent constipation.

The fibre found in whole grains can also help with maintaining a healthy weight.

Source: Unlockfood.ca

Enjoy the sunshine!

The College will be closed on Monday, August 5th due to BC day.

Five yummy ideas for sandwiches and wraps

The options for sandwiches and wraps are endless. Start with whole grain breads, go light on the spreads and add some colour and crunch with veggies. Include some lean protein such as eggs, skinless chicken or beans. Here are some combinations to try:

Nut butter and banana
Refried beans, salsa and lettuce
Hummus, baby spinach and grated carrot
Chicken and mango wrap
Tofu with peanut sauce, grated cabbage, red onion and bell peppers

Food safety tip: Use an insulated lunch bag and ice packs to keep foods cold and safe to eat. Remember to wash your lunch bag, cutlery, and drink bottle well after each use.

Source: Unlockfood.ca

Join us at the Wellness Fair on the front lawn today from 11:30am-1:30pm and learn the physical, mental, and emotional health and wellness resources available to you.

"When you store your fruits and veggies properly, it can help them last longer and save you money. Whether it’s on the countertop, in the fridge, or in a cool, dark and dry place.

See Practical storage tips for produce below:

On the countertop

Tomatoes should be stored at room temperature and washed just before using. Avocados, oranges, mangoes, melons, plums, peaches, and pears can be ripened at room temperature. Once ripe, transfer to the fridge for longer storage.

In the pantry (in a cool, dark, and dry place)

Garlic, onions, potatoes, and squash should be kept in a well-ventilated area, cool, and dark place.
Don’t store your onions and potatoes together, as the gas from onions may cause your potatoes to spoil more quickly.

In the fridge

Many fruits and veggies can be stored in the refrigerator.
Did you know that apples soften ten times faster at room temperature than in the fridge?
A crisper drawer will help protect your produce and keep the moisture in to maintain freshness for longer.

Source: HalfYourPlate

Sidewalk Talk

Listening builds healthy humans and a just world.

Join us and;

Learn to be a better listener.
Practice listening across differences.
Shift personal biases and assumptions.
Belong to a caring community.
Increase personal wellbeing and joy.
Create a connection-focused world.

Date and Time: July 18th from 11:30am- 1:30pm
Venue: Front Lawn

Facts on vegetable Juices!

Vegetable juices like tomato juice or vegetable cocktail can be high in sodium (salt). Eating whole vegetables gives you fibre and other nutrients not found in juice. If you drink vegetable juice, compare labels and look for lower sodium varieties.

Source: Unlockfood.ca

Learning, Memory& Academic Success Strategies Workshop.

Join this workshop for latest scientifically-researched techniques to enhance your focus, concentration, learning and memory.

Date: July 11th, Thursday at 11:30am .
Connect here: https://langara.zoom.us/j/65934893126

All About Swiss Chard!

Swiss chard is a type of leafy green packed full of nutrients like fibre, vitamin K and magnesium. It can be eaten raw or cooked. Like other leafy greens, swiss chard is high in fibre and antioxidants and low in calories, fat and sodium (salt).

Source: UnlockFood.ca

Come to Langara's Mid-Term Power Up! and get started with your studying, assignments, and more:

Connect with student leaders on support resources and get individual help with research, writing, and citations.

Date: July 3, 1:00-3:00 pm

Location: Front Lawn

Highlights:

Connect with student leaders on support resources
Relaxation activities and prizes

How to eat healthily on a budget.

Eating healthy on a budget can be made easier with these ideas:

1. Stick to your list.
2. Shop for sales
3. Compare Prices
4. Stock Up
5. Consider the season
6. Choose plant-based protein foods more often
7. Limit highly processed foods
8. Set a budget
9. Explore grocery stores

Source: Food Guide Canada

How to use food labels to make healthier choices?

Use these 3 steps to understand food labels:

1. Find the amount of food.
2. Use % daily value
3. Read the list of ingredients

Source: Food Guide Canada

Drop-In Anxiety Peer Support Group is facilitated by a Langara counsellor for any students struggling with anxiety and stress and looking for a safe, confidential, and comfortable space to relate to others. We will learn about strategies to cope with stress, help you make better choices in your lives, ways to improve your daily habits, improve your social skills, and strategies to improve your academic performance

June 27th
1:30-3:30pm
Room A257

Do you know there are benefits of eating with others?

Enjoying healthy foods with family, friends, neighbours or co-workers is a great way to connect and add enjoyment to your life. It can provide many benefits and contribute to a healthy lifestyle.

By eating with others you can:

enjoy quality time together
share food traditions across generations and cultures
explore new healthy foods that you might not normally try

Source: Food Guide Canada

Explore the relationship between your brain, emotions and mental health. Join the" Your Brain and Your Mental Wellness" Workshop on Wednesday, June 19 at 10am. Click the link to join- https://langara.zoom.us/j/65934893126

Stephanie, Marianne and Monica making waves in Halifax!

Save the date. Registration For Fall 2024 semester begins on June 17th.

Marianne Bitang, graduating student in Diploma in NFSM has won the Grand Prize in the 2023 Canadian Society for Nutrition Management (CSNM) Student Competition. The prize includes an all-expense paid trip to the 2024 CSNM AGM and Conference in Halifax, Nova Scotia between June 12-14. Marianne will have the opportunity to meet, shadow, and network with current CSNM Board Directors.
The competition was open to over 650 Nutrition Management students across Canada

Did you know? April is Oral Health Month! What you eat and drink matters for your oral health, and good oral health is an important part of your overall health.
Follow the healthy eating recommendations from Canada’s food guide to help build a healthy smile
Source-Canada Food Guide-https://food-guide.canada.ca/en/tips-for-healthy-eating/

Student Highlight:
Welcome Kenji Fong

"Hey, everyone! My name is Kenji, and I am embarking on an exciting journey to transition into the dietetic field after a rewarding decade in the Food and Beverage Industry. Throughout my career, I have had the privilege of working with outstanding teams, managing employees, and creating a positive and inclusive work environment. I firmly believe fostering a positive and motivated team is the secret sauce for success, making me love supporting others in their journey. Over the years, however, I found that my career at that time did not give me the satisfaction that I was looking for since it did not feel like I was making an impact in others' lives. After months of soul-searching, plus the help and pieces of advice from other dietitians I connected with on LinkedIn, I decided to pursue my new goal of becoming a dietitian. Although it will be a long 5 years journey, I hope that I will be able to work as a clinical dietitian and support others in their journey to understand and love the subject of nutrition as much as I do."

Make your own popcorn! Our Nutrition Department will show you how to make this simple snack. Balance this snack try adding cut-up raw vegetables + hummus.

Set up your plate by balancing food groups in these proportions. To learn more about the guide, go to: https://food-guide.canada.ca/en/

Are you taking in too much caffeine? It's all about the balance. Find out if you need to curb your intake. For more information, visit: https://www.unlockfood.ca/en/articles/caffeine/facts-on-caffeine.aspx

Mallory's garden: Coming from someone who's never even been able to keep their houseplants alive, I can tell you that starting a garden is not as intimidating as you might think.

I only started growing my own produce a few years ago and it's been such a rewarding endeavor! It's made it that much easier to include fresh and nutritionally-beneficial foods to my diet, while also allowing me to have a little fun with my meals.

Pictured here from my garden is some swiss chard, kale, arugula, spinach, red leaf lettuce, Italian parsley, dill, purple basil, carrots, cherry tomatoes, snap peas, and even some edible flowers! I like using calendula and blue borage petals to add a little extra pop of colour to my salads.

If growing your own food is something you've been curious about, I say go for it. It's totally fine to start off small with only one or two plants. I've found leafy greens and herbs to be the easiest to grow, and allows me to incorporate more salads into my meal plan.

When it comes to salads, you can use your favourite salad dressing, or even just simply use your preferred plant oil and vinegar combo. Salads are also great topped with nuts, seeds, or fresh fruit like blueberries and orange slices for a little added nutrition.

Here's your sign to go play in that dirt a little. If I can do it, so can you!

RIP to all my houseplants though.
Mallory

March 20th is Dietitians Day. All Langara Nutrition Dept. instructors are dietitians. We are happy to be a part of your education and our Langara community! and

Tip on balancing your meals: keep it simple! Include fruits and/or vegetables, protein foods, and grains.