Author: Winsome

Cooking with Winsome Episode – #5

Posted on by Winsome

episode-5Gluten Free Chocolate Raspberry Cake

Today I am with Franz Hochholdinger Owner and Operator of Apricot Tree Café and Bistro Narra preparing a delicious Gluten Free Chocolate Raspberry Cake

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Sponge
  • 175g Semi Sweet Chocolate
  • 125 g Butter
  • 6 Eggs
  • 100 g Sugar
  1. Melt chocolate together with butter over double boiler
  2. Separate 4 eggs
  3. Whip egg yolks together with 2 whole eggs and 80 g Sugar until very creamy
  4. Whip egg whites together with the remaining sugar until firm
  5. Add 1/3 of yolk mixture to the chocolate mix and combine.
  6. Once incorporated add remaining yolk mixture and combine
  7. Fold in whipped egg whites
  8. Pour into spring mold and bake at 300F for about 35 minutes and let cool

 

Chocolate Ganache
  • 300 ml whipping Cream
  • 300 g Semi sweet or bitter sweet chocolate
  • 2 ½ baskets of fresh raspberries
  1. Bring whipping cream to boil and pour over chocolate
  2. Stir occasionally and let cool

 

Finishing
  • Remove sponge from the spring mold and place sponge onto a tray
  • Put mold back over the sponge
  • Cover sponge with raspberries and pour ganache over it and let chill
  • Once chilled remove from mold and cover with chocolate shavings and garnish with fresh raspberries

 

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Franz Hochholdinger

Franz HochholdingerOwner and Operator of Apricot Tree Café and Bistro Narra

Born in Austria, finished apprentice ship as Confectioner and baker, worked in several Hotels in Austria and Switzerland before coming to Toronto to work at Movenpick for 4 years.

Opened Apricot Tree Café in 1993 and Bistro Narra in 2010

Appricot Tree Café is celebrating its 20th anniversary this year.

We will be offering specials throughout the year starting in March already.

It could include 2 for 1 dinner on some nights, special priced cakes on other days and so on. Special offers will be posted on our website well in advance.

Crepe Fest will start at Apricot Tree Café on March

Apricot Tree Café

1900 Dundas Street West

Mississauga,ON

L5K1P9

905-855-1470

www.apricottreecafe.com

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Cooking with Winsome Episode – #4

Posted on by Winsome

Cooking with Winsome - Episode 4

Seared Ahi Tuna

Today I join Chef Michael Nezny of Chop Steakhouse & Bar, we will be preparing Seared Ahi Tuna.
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Tuna Salad Recipe
  • 2oz Butter Leaf Lettuce, sliced 1″ x 2″, clean & cored
  • ½oz Pea Shoots
  • 3oz Tuna Tataki Slices, Season tuna with salt and pepper, sear in a hot pan with canola oil; chill and slice thinly
  • ¼” Slices, Roma Tomato
  • ¼” English Cucumber Slices – halved
  • 2fl oz Wasabi Lime Dressing
  • 2 fl oz Minted Mushroom Salad
  • ¼ox Pickled Ginger
  • ½ tsp Wasabi Paste

 

Minted Mushroom Salad
  • 4oz Mature Mushrooms
  • 4oz Portobello Mushrooms, sliced ⅛”
  • 1 tsp Minced Shallots
  • 1 fl oz Canola Oil
  • 1 fl oz White Wine
  • 2 fl oz Wasabi Lime Dressing
  • ½oz Mint Leaf Chiffonade
  1. Heat up saute pan really hot, add the oil and when it starts smoking add the shallots and toss to sweat (about 30 seconds).
  2. Add both mushrooms and continue to just sweat the mushrooms for 1 minute or so. After about 1 minute, deglaze pan with white wine and reduce by half.
  3. Add the Wasabi dressing and toss to coat.
  4. Chill in refridgerator before adding to salad

 

Wasabi Lime Dressing
  • 3 fl oz Rice Vinegar
  • ½ tsp Wasabi Paste
  • ½oz Peeled Fresh Ginger Minced
  • 4 fl oz Honey
  • 1 tbsp Fresh Chopped Parsley (by hand)
  • 1 tsp Lime Juice
  • 1 fl oz Soya Sauce
  • 1 tsp Table Salt
  • 3 fl oz Sesame Oil
  • 5 fl oz Canola Oil
  1. Add the vinegar and Wasabi in blender or food processer and blend until all Wasabi is incorporated.
  2. Add everything else except canola & sesame oil. Blend ingredients until combined.
  3. Slowly add the canola and sesame oil with a stream the thickness of a pen while blending constantly until all is used. This will result in an emulsified dressing.

 

Assembly

To plate dish, dress butter leaf lettuce with wasabi lime dressing right before serving, add minted Mushroom salad to plate and garnish salad with sliced tomatoes, cucumber, pea shoots, pickled ginger and a few dots of wasabi paste.

Thinly slice seared tuna and place on top of salad.

Garnish with toasted sesame seeds (optional)

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Chef Michael Nezny

Chef Nezny attained his Red Seal certification at the young age of 22 years. In 2006, he accepted a position with the prestigious Fairmount Chateau Lake Louise as Outlet Chef becoming not only the youngest Outlet Chef in the storied brand’s history but also being responsible for one of the busiest food and beverage divisions for Fairmont in the world.

Driven by a passion for high volume, superior food quality operations, the growing Chop Steakhouse & Bar brand was an obvious fit. Chef Nezny became a Senior Chef for Chop in 2010, where he travelled the country and managed the national culinary program.

Today, he has found his home in Toronto as Chef and Operating Partner of the first Chop location in Eastern Canada.

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Cooking with Winsome – Episode #3

Posted on by Winsome

episode-3

Poached Salmon with a Bourbon Sweet Potato Puree and Green Bean Almond Sauté

Today I join Executive Chef of Glen Abbey Golf Course, Jamie Hussey, we will be preparing poached salmon with a bourbon sweet potato puree and green bean almond sauté.
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Organic Poached Salmon (4 servings)
  • 4 5oz filets of Organic Salmon
  • 1 tbsp Sunflower oil
  • 10oz white Onion Diced
  • 5oz Carrot Diced
  • 5oz Celery Diced
  • 1 Lemon
  • ½ tbsp Peppercorn
  • 2 oz Bourbon
  • 2 oz Maple syrup
  • 4oz White wine
  • 64 oz Water or Fish Stock

In a large Sauce pan sauté carrot, celery, onion and peppercorn
De-glaze with Bourbon, White Wine and Maple Syrup sauté until 2/3 reduced

Add fish stock or water and simmer for 15 minutes to marry flavors

Cut Lemon in half, squeeze juice into the pot and add the lemon itself

Pat dry the salmon with a paper towel and submerge in water

Poach for approx 11 minutes until medium (132-135 F)

Remove from poaching liquid, place on paper towel, season and serve

 

Bourbon Sweet Potato Puree (4 servings)
  • 2 large sweet potatoes (peeled and diced)
  • 2 cloves of garlic
  • 1 pinch cinnamon
  • 1 pinch cayenne
  • 1 oz Bourbon
  • 2 tbsp Greek Yogurt
  • Salt to Taste
  • Pepper to Taste

In a medium sauce pan boil sweet potato and garlic is salted water
When fork tender strain and allow to dry

In a small blender add remaining ingredients, pulse

Add warm sweet potatoes and mix until smooth

Puree can be served at room temperature or if re-heating is required, warm slowly in a sauté pan.

Season and serve

 

Blanched Green Bean and Almond Sauté (4 servings)
  • 20 oz Baby French Beans
  • 3 oz Whole or Sliced Almonds
  • 2 oz Chopped Ginger
  • 1 oz Butter (unsalted)
  • 1 tbsp Sunflower oil
  • Salt to taste
  • Pepper to taste

Fill a Large Sauce pot with water
Add salt approximately 2 oz water should taste salty

Fill a medium glass bowl with ice and water

Trim the stem of the beans and arrange in piles
Ensure water is at a rolling boil and a small pile of beans (water should reduce to a simmer)
Blanch for 4-5 minutes

Shock in Ice water remove and dry
Repeat until all the beans are blanched

Reserve in fridge, this can be done a day ahead

In a medium sauté pan add oil
Sauté almonds until they begin to release there oils
Add ginger and butter

When butter has melted add the beans and season
Remove from heat when the beans evenly coated and warm

Serve immediately

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Executive Chef Jamie Hussey

Jamie Hussey - Excecutive ChefExecutive Chef Jamie Hussey was born in England but grew up in Guelph, an area famous for agriculture and local food. He first learnt to cook by watching, and then eventually helping his mother prepare family meals. From this informal training at home he then moved on to cooking at road houses in Guelph where his love of cooking grew. He quickly rose in the restaurant ranks, finding himself managing restaurant by the age of 23 and then moving on to the fine dining scene in Toronto.

Jamie loves the combination of the history, the water and the people in Kingston. He finds himself continually inspired by the amazing variety of local food available here. His cooking philosophy revolves around classic, comfortable recipes turned chic, while looking to the seasons for inspiration.

DOX, the newly renovated restaurant at the Holiday Inn Waterfront, is the place where Jamie works his magic. Jamie and his staff pride themselves on presenting a menu full of comfortable concepts brought to life with
creativity and local fare. The restaurant has a modern atmosphere, sans pretentiousness, and offers great variety and tons of fun.

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Cooking with Winsome – Episode #2

Posted on by Winsome

episode-2

Vegetable Curry with Quinoa

Join me today as I prepare a vegetable curry with quinoa that is quick, easy, vegan and gluten-free!
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Curried Vegetables with Tofu & Chickpeas

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    • (Original Recipe from Winsome Dewar, RHN, Healthy Options.)
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  • 2 cups/500 ml Broccoli Florets
  • 2 tbsp. /30 ml Extra Virgin Olive Oil
  • 2 cups/500 ml Cauliflower (cut into large chunks)
  • 1 tsp. freshly ground black pepper (divided)
  • 1 large Red Pepper, cut into large chunks 1 medium Onion, sliced
  • 2 cloves Garlic, thinly sliced
  • 3 tbsp. /45 ml Curry Powder
  • 1 tsp. of finely sliced ginger
  • 1/2 tsp. /2 ml Black Pepper
  • 1 tsp. /5 ml salt
  • 2 tsp. chopped fresh thyme, divided
  • 1/2 cup/125 ml water
  • 1 cup/500 ml Chick Peas
  • 6 oz. /180 g firm Tofu, cubed
  1. Warm oil in a large saucepan and add onions, garlic, ginger, and curry powder.  Sautee until onions is slightly tender.
  2. Add broccoli and cauliflower, salt, pepper, and 1/2 of the water.  Cook, stirring often for about 4 minutes, then add the peppers, chick peas, thyme, tofu, and remaining water.
  3. Cook until vegetables are slightly tender.  Do not overcook the peppers
Quinoa
  • 1 1/2 cups/625 ml Quinoa
  • 3 cups Water
  • ½ tsp. /2 ml Sea Salt
  • 1 clove Garlic, minced
  • 2 tbsp. /30 ml chopped Parsley

In a medium saucepan, add Quinoa to boiling salted water, and cook until water has been absorbed. (You should reduce the temperature of the stove as the water levels drop.) Add garlic and chopped parsley to cooked Quinoa and serve.

 

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Quinoa

Quinoa is a delicious, low-glycemic, high-protein whole-grain. You can find it in most health food stores or organic food markets.[/box]

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Curried Vegetables with Tofu & Chickpeas

Good source of Vitamins C & A, Calcium, Iron, and Fibre[/box]
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Cooking with Winsome – Episode #1

Posted on by Winsome

episode-1

Seared Sea Scallops with roasted butternut squash and cauliflower, with an orange and grape seed dressing.

Today I join Chef Bevan Terry of Rogues Restaurant and we prepare seared scallops, orange and grape seed dressing with roasted butternut squash and cauliflower.
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Roast Cauliflower
  • ½ small Cauliflower cut into florets
  • ¼ ¼ tsp. chopped rosemary
  • 2 tbsp. olive oil
  • Salt and pepper

Combine above ingredients and roast in oven at 375˚ for 30 minutes

 

Butternut Squash
  • 2 cups of butternut squash (cut into ½ inch cubes)
  • ½ tsp. mild curry powder
  • 2 tbsp. of canola oil
  • Salt

Combine above ingredients and roast in oven at 375˚ for 30 minutes

 

Orange and grape seed dressing
  • Zest of ½ an orange
  • Juice of ½ an orange
  • 1 finely diced shallot
  • ½ tsp. of honey
  • 1 small finely diced red chilli
  • 4 tsp. rice wine vinegar
  • ¼ cup grape seed oil
  • Salt

Combine above ingredients in a bowl and set aside

 

Scallops
  • 8 pieces of 10/20 size sea scallops
  • 3 tsp. olive oil
  • Salt and pepper

Sauté Sea scallops in olive oil, cooking 2 minutes a side, Add salt and pepper to taste

 

Assembly (serves 4)

Arrange cauliflower, squash, and Sea Scallops on a plate,

Garnish with orange segments and micro greens, drizzle with dressing.

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Applesauce Oatmeal Cookies

Posted on by Winsome

Applesauce-Oatmeal-Cookies

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Makes 50 cookies

Adapted from Fat-Free Baking Cookbook

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Ingredients

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  • 3 cups/750 ml quick-cooking oats
  • 1 cup/250 ml whole wheat pastry flour
  • 1 tsp/5 ml baking soda
  • 1 cup/250 ml unsweetened applesauce
  • 1 tsp/5 ml vanilla extract
  • 1 cup/250 ml sugar
  • 2/3 cup/150 ml dark raisins
  • ¼ tsp/1 ml ground nutmeg

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Method

  1. Combine the oats, flour, baking soda, and nutmeg, and stir to mix well. Add the applesauce, sugar, and vanilla extract, and stir to mix well. Stir in the raisins.
  2. Coat cookie sheet with nonstick cooking spray. Roll the dough into 1-inch balls, and place the balls 1½ inches apart on the cookie sheets. (If the dough is too sticky to handle, place it in the freezer for a few minutes.) Using the bottom of a glass dipped in sugar, flatten the cookies into ¼ inch thickness.
  3. Bake at 275 F for 22 minutes, or until lightly browned. Transfer the cookies to wire racks, and cool completely. Serve immediately, or transfer to an airtight container and arrange in single layers separated by sheets of waxed paper.

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Nutritional Information Per Cookie on
The Healthy Options Weight Loss Plan®

1 cookie = 49 Extra Calories

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Suffering from Indigestion?

Posted on by Winsome

DigestionOur body systems function efficiently when we eat healthy foods in the right proportions, drink lots of pure, filtered water, and breathe clean air. We will remain healthy, as long as these processes go unhindered, and as long as our various body systems receive the raw materials they need to grow, repair, function, and fuel our body. It is essential then that we do everything possible to get the most from our meals. Proper digestion is essential in ensuring that you get maximum nutrients from your meals. There are six Processes of Digestion:

1. Ingestion via The Mouth

  • To begin digestion, we first chew up foods into swallowable portions. You should chew thoroughly before swallowing. (It is recommended that you chew 20 times or more before swallowing.)
  • Salivary amylase will break down some carbs (polysaccharides) in the mouth.
  • From the mouth, food moves through the Pharynx (a passageway where nothing happens).
    • Disease/Pharyngial tumor could affect transport of food to the stomach.

2. Propulsion (Movement) starts in the Esophagus

  • Upon swallowing, the food passes through a long tube called the esophagus into the stomach. The esophagus is non-acidic.
  • A fold of tissue – very strong muscular ring (the cardia spincter) functions as a valve, stopping food and digestive juices from re-entering the esophagus.
  • If the esophagus is damaged by tumour, hiatus hernia (when a part of the stomach is pulled up through the diaphragm) – it can impede the progress of food to the stomach. It may develop varicose veins or internal bleeding in the esophagus.
  • If acid backs up in the esophagus, it can lead to cancer.

3. Mechanical Digestion – mixing starts in The Stomach

  • The stomach has many layers of heavy muscle, which make the stomach “churn” like a washing machine.
  • As the stomach churns, it begins making acid digestive juices Hydrochloric Acid (HCL) that begin protein digestion, and mucous which protects the stomach from its own acid.
  • The HCL acid – involved in protein digestion. Stomach also has pepsinogen, which turns into pepsin to help digest protein.
  • FAT DIGESTION: Gastric Lipase starts FAT digestion, very lightly (people that don’t have a gallbladder must depend on the pancreas)
  • CARB DIGESTION: Carbs don’t break down in the stomach
  • CALCIUM & IRON: Need to be ionized by stomach acid in order to be absorbed in the small intestine. Not enough stomach acid can lead to osteoporosis and anemia.
  • INTRINSIC FACTOR: Vitamins come from macronutrients, either Protein, Carbs, or Fat. Vitamin B12 – connected to Amino Acid – Protein broken away from B12 molecule – B12 stands on its own (intrinsic factor) – ensures B12 absorbed when separated from amino acid.

Pathologies of the stomach

Hiatus Hernia – When a part of the stomach is pulled up through the diaphragm. Some doctors blame this on a genetically short esophagus.

  • However, the diaphragm has a weakness that allowed the stomach to pull up through it.
  • When the stomach is in a state of shock, this may slowly develop into an actual spasm of the stomach muscles. Spasm results in shortening of the muscle. In the more severe states, even the muscles of the esophagus can spasm, causing it to shorten.
  • Combine this shortened esophagus with a weakened diaphragm and you have a hiatus hernia.
  • The irritation of the stomach begins in early childhood, even thought the physical signs may not show on an x-ray till years later.

Low Stomach Acid – Hypochlorhydria – If the stomach does not churn properly, not enough digestive juice will be made.

  • Not enough digestive juice = poor nutrient absorption.
  • Stomach acid is important for the absorption of minerals and amino acids (protein).
    • Calcium & Iron will pass through the digestive system without being absorbed.
    • Lack of stomach acid is one of the main causes of poor absorption of minerals. This can lead to osteoporosis and anemia.
  • If the stomach acid that begins protein digestion is low, this means that amino acids deficiency can result, although this is rare.
  • Poor protein digestion can lead to “chunks” of protein traveling farther down in the intestinal tract. These chunks of protein can adhere to the sides of the small intestine, causing inflammation and creating larger spaces between the cells of the intestinal walls, causing leaky gut – leading to food allergies & autoimmune diseases.

Ulcers –

  • Undersecretion of stomach acid can also allow organisms to flourish in the stomach, because stomach acid is one of the natural antibiotics.
  • If the stomach does not make enough mucus to protect itself from acid, even the slightest amount of acid can result in acid irritation, which can cause ulceration.

High Stomach Acid – Hyperchlorhydria

  • Stress increases stomach acid (Normally food/protein signals HCL release)
  • NSAIDs – Anti-inflammatory Drugs (Aspirin, Advil, Motrin) can increase stomach acid. Use coated Aspirin. If not, it can eat up the mucosa of the stomach. Tylenol goes directly to the liver and small intestine.
  • Spicy foods (in some individuals)
  • Smoking, Coffee (caffeine), Alcohol, insufficient good bacterial flora, or H.Pylori in the stomach

We may have a depletion of HCL, e.g. lots of meat depletes stomach HCL so that the digestion will not be as good – depleted glands. When we don’t digest protein properly release gas bloating, burping acidic content back into esophagus (improper digestion). May experience discomfort between the shoulder blades – heartburn, usually acidic vapour touching the esophagus. When a person has heartburn: Take 2 glasses of cold water quickly, and chew on 2 long celery sticks.

Stomach Juice is also the “spark” that ignites the action of the intestine.

  • The rhythmic contraction that is set into motion by stomach acid is peristalsis.
  • Poor stomach function can be one of the causes of constipation, as lack of acid stimulation can result in decreased peristalsis.

4. Chemical Breakdown of Food Particles – Small Intestine & The Pancreas

  • Food moves from the stomach into the duodenum, which is the beginning of the small intestine. Alkaline bile from the liver and gallbladder is added to help emulsify fats and lubricate the intestine, and also large quantities of alkaline enzymes from the pancreas.
  • These digestive enzymes from the pancreas: Protease = breaks down Proteins into amino acids; Amylase = digest Carbs; and Lipase = digest Fats. The pancreas will finish up digesting whatever the mouth and stomach have failed to digest. These digestive juices from the pancreas are the group of digestive enzymes that most people depend upon for the bulk of their digestion. Not chewing foods properly puts even more stress on the pancreas.

5. Absorption of Nutrients

Happens in the small intestine. Nutrients transported to blood and liver to fuel all organ systems.

6. Elimination/Defecation

Bowel motility is extremely important for the maintenance of good health. Regularity means eliminating once or twice daily, with optimum transit time of 18 hours. Eating fibrous foods, ingesting healthy fats, and drinking lots of pure filtered water all factor into proper elimination.

Calcium – Are you getting enough?

Posted on by Winsome

Bone-calciumHow long do you want your bones to last? The obvious answer is “a lifetime”. And the good news is that it may be possible. But, like just about everything else in life, you get out what you put in!

Consisting of proteins and minerals – mostly calcium – bones are living tissue in a constant state of flux. They are like a bank account where you make deposits and withdrawals to suit your needs. Only in this case, the currency is calcium, the mineral that gives bones their strength and structure.

Most of the calcium you consume is stored in your bones. The remainder is used to support such critical functions as:

  • Maintaining a normal heartbeat – Calcium from milk products and heart healthy bacteria in yogurt may play a role in reducing blood cholesterol. Some research suggests that certain types of fat found in milk also help reduce the risk of heart disease.
  • Regulating blood pressure – Calcium, especially from milk products, has been shown to control blood pressure. A normal blood pressure is good for overall heart health.
  • Colon cancer – Calcium and vitamin D can play an important role in reducing the risk of colon cancer. Fermented milk products, such as yogurt and buttermilk, provide added protection. Some preliminary research also shows some milk fats may help in reducing the risk of this type of cancer.
  • Dental Health – Milk products, especially firm cheese (e.g. Cheddar, Swiss, Mozzarella, Edam, Monterey Jack and Brie), help prevent cavaties. Enjoying a fruit and cheese platter after a meal is a good thing.
  • PMS (premenstrual syndrome) – Some preliminary research has indicated that calcium may reduce symptoms such as bloating, fatigue, irritability, abdominal cramps and back pain.
  • Enabling muscles to contract and relax and blood clotting

Not Enough Calcium?

When you consume too little calcium to fuel these body functions, the blood “steals” what it needs from the bone bank. When more calcium is withdrawn than deposited, bones weaken and may eventually break … and the price is diminished quality of life. Since bones that “spend” more calcium than they save may end up fractured – the ultimate bankruptcy – clearly, sufficient calcium intake is one of the best investments you can make in your bones’ future.

Osteoporosis actually means “porous bones”. And, that’s exactly what it is: a disease in which bone gradually loses its mass, becoming brittle, fragile and very prone to fracture. The spine, wrist, and hip are most susceptible. Apart from the obvious pain and disability of broken bones, changes in body shape may also occur. People who appear to have shrunk with age or who are stooped and hunched over are not simply victims of bad posture; these deformities result when the bones in the spinal column crumble from lack of strength.

Approximately 1.5 million Canadians suffer from osteoporosis: one in every four women and one in every eight men over age 50. Like high blood pressure, osteoporosis is silent. It progresses without symptoms, often remaining undetected until a fracture occurs. That’s why understanding the risks and striving for prevention is so important.

The Hard Facts about Bones

  • The first two decades of life are prime bone-building years. That’s why it’s so important for teens to get sufficient calcium.
  • Bone strength peaks during the mid-20s.
  • Bone loss usually begins during the mid-30s, accelerating rapidly in women at the onset of menopause when production of estrogen (which helps maintain calcium balance in the bones) declines. This rapid bone loss usually lasts about five to ten years.
  • The combination of a well-balanced diet – rich in calcium- regular exercise and a healthy lifestyle is important to maintaining healthy bones.

Build Better Bones with Calcium, Exercise, and a Healthy Lifestyle

The Osteoporosis Society of Canada recommends a dietary intake of calcium of:

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  • 1 – 3 years: 500 mg/day
  • 4 – 8 years: 800 mg/day
  • 9 – 18 years: 1,300 mg/day
  • 19 – 49 years: 1,000 mg/day
  • 50 + years: 1,200 mg/day

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Remember that not all calcium sources are created equal. The amount of calcium the body absorbs is determined by its source. Milk products are an excellent choice. Studies show that when you avoid milk products, you may be short-changing your calcium intake.

Equivalents of Absorbable Calcium

Food (cup) Calcium Mg of Calcium Absorbed Servings to Replace Milk
Milk (1) 315 101.1 1
Almonds (½) 200 42.4 2 1⁄3
Broccoli (½) 38 20.0 5
Red Kidney Beans (1) 52 8.8 11 ½
Spinach (½) 129 6.6 15 1⁄3

 

If you’ve been looking for one more reason to get in shape, reducing the risk of osteoporosis is a mighty powerful motivator. In addition to weight training and brisk walking, try hiking, dancing, golf, climbing stairs, bowling, skating, and cross-country skiing. (Remember to consult your doctor before embarking on an exercise program.)

Get enough vitamin D (from fortified milk, mackerel, eel, herring, salmon, sardines, eggs, and liver); don’t smoke (studies show that smokers have low bone mass and are twice as likely to facture their spines and hips as non-smokers); consume alcohol in moderation (alcohol abuse has been identified as a significant risk factor in developing osteoporosis); watch your salt intake (sodium increases calcium loss); limit your caffeine consumption (caffeine increases calcium loss).

Can’t Tolerate Milk?

If you are one of those people who can’t handle milk and milk products without suffering from stomach cramps, bloating, gas and diarrhea, you may have a shortage of lactase enzymes necessary to digest the lactose sugar. Left undigested, lactose sugar ferments in the gastrointestinal tract and causes the unpleasant symptoms. The degree of lactose intolerance varies from person to person, from mild to severe. Sometimes it is only a temporary condition that develops after a bout of severe diarrhea. Research shows that even people with severe lactose intolerance can tolerate up to 1 cup/250 ml of milk with a meal. So try using small amounts of milk throughout the day.
Here are some other tips for getting enough calcium if lactose intolerant:

  • Try lactose-reduced milk (found in the milk section of most grocery stores). It’s 99% lactose free; use liquid lactase drops (found in drugstores) to make lactose-reduced milk at home; or take lactase enzyme tablets (also found in drugstores) at meals containing regular milk or milk products. These tablets take the worry out of dining away from home.
  • Try small servings of aged cheeses such as Cheddar, Swiss, brick, Camembert, Limburger and Parmesan. These cheeses contain very little lactose.
  • Eat yogurt. The bacteria in yogurt produce lactase enzyme, which continues to digest lactose even after the yogurt is eaten.
  • If you are severely intolerant, drink a plant-based beverage such as a fortified soy or rice beverage in place of milk. Look for a product that is enriched with vitamins A, D, B12, riboflavin, calcium and zinc.