“We want customers to walk out of our stores every day feeling like they got the right value for them, and our stores across the province have doubled down on this commitment, with some exciting new programs,” said Frank Gambioli, President, Loblaw Super Market division. “We know how much freshness and quality plays into value, and the Fresh Promise means that Canadians shopping in Loblaw grocery stores can be confident in the produce they are buying. Because if it’s not fresh, it’s free*.”

Aimed at delivering unparalleled quality and value, the Fresh Promise means that customers can trust all produce at Loblaw grocery stores across Canada has been selected and handled with meticulous care to maintain optimal freshness from farm to store shelf.  Once on shelf, store teams are committed to routinely checking stock throughout the course of the day to ensure it stays fresh for customers.

The Fresh Promise applies to any fresh produce item purchased at Loblaws, Independent, valu-mart, and Zehrs locations, both in store and online.

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Guest column on lifestyle tips to improve immune health provided by Lisa De Beer, Muskoka Registered Dietitian at Your Independent Grocer

With flu season fast approaching, it is a critical time to focus on lifestyle factors that can strengthen our immune system. Though we cannot cure a cold, flu or infection with food, a balanced nutrient-dense diet can help strengthen our immune system to battle sickness. As your local Muskoka In-Store dietitian, I would like to share some of my top tips to keep healthy this fall season.

Eat a balanced nutrient-dense diet – Aim to fill half of your plate with a wide variety of brightly coloured fruits and vegetables, a quarter of your plate with whole grains (e.g. whole grain rice, pasta, quinoa, barley), and a quarter of your plate with lean proteins such as fish, poultry and legumes (i.e. chickpeas, beans, lentils). This will help to ensure that you get enough of the vitamins and minerals that are important for optimal functioning of your immune system. If you are interested to learn more about the specific vitamins and minerals that play an important role in immune function, as well as specific food sources of these vitamins and minerals, consider attending my online “Nutrition and Immunity” webinar on Oct. 1 or 5. You can register on dietitianwebinars.ca. If you are interested to attend a local live presentation on Nutrition for Immune Health, I will be hosting a presentation at the Bracebridge local library on Nov. 1 at 6 p.m. Call the library at (705) 645-4171 to register.

Focus on gut health – Research has shown a direct relationship between gut and immune health. In fact, 70 to 80 per cent of our immune system is located in our gut. Focus on keeping your gut healthy by eating foods high in fibre, keeping hydrated and living an active lifestyle. Work on diversifying your gut microorganisms though including fermented foods in your diet, such as kefir, kombucha, kimchi, sauerkraut or tempeh. I have a special interest in gut health. If you are interested in personal advice on how to improve your gut health, consider booking a free 15-minute discovery call with me at bookadietitian.ca.

Manage stress – Chronic stress decreases the effectiveness of our immune system. Think about ways to nurture and take care of yourself to help manage your stress levels. If you are really struggling to manage stress, consider seeking help.

Be active – Being regularly active is important for our overall health, including immune health. Regular activity can help to improve sleep, mood, lower stress levels and increase circulation of immune cells. All these factors play an important role in maintaining a healthy immune system.

Consider getting a flu shot – Getting a flu shot may help reduce your chance of getting the flu. Consider getting a flu shot at your local Your Independent Grocer pharmacy when they become available.

If you are looking for personalized nutrition advice, or need support to achieve a particular health goal, I am here to help. As a registered dietitian at the Muskoka Your Independent Grocer stores, I provide a range of services, including virtual or in-store one-on one consultations, grocery store tours and meal planning assistance. To book an appointment directly, you can email me at lisa.debeer@loblaw.ca or visit bookadietitian.ca.

Baked Eggs and Spinach

Ingredients

• 1 pkg frozen spinach, thawed and drained
• 1 tbsp Canola, Grapeseed or Avocado Oil
• 1 small onion, chopped
• 1/2 cup light cream cheese, cubed
• 1/4 tsp ground nutmeg
• 4 PC Blue Menu Omega-3 large eggs
• 1/8 tsp sea salt
• 1/8 tsp freshly ground black pepper

Instructions

1. 

   Preheat oven to 375°F (190°C). Mist four 3/4 cup (175 mL) ramekins with cooking spray; set aside. Squeeze spinach dry in clean tea towel; set aside.

2. Heat oil in large skillet over medium heat. Add onion; cook, stirring frequently, until softened, 4 to 5 minutes.
3. Pulse spinach, onion, cream cheese, nutmeg and 2 tbsp water in food processor until combined. Divide among prepared ramekins. Using back of spoon, make well in centre of each ramekin; break an egg into each well. Place ramekins on rimmed baking sheet.
4. Bake until egg whites are set but yolks are still runny, about 20 minutes. Remove from oven; cover with foil and let stand 5 minutes. Sprinkle with salt and pepper.

Get Ready For Back-To-School Lunches With Your Local Registered Dietitian

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Guest column on allergy season provided by Lisa De Beer, Muskoka Registered Dietitian at Your Independent Grocer

The last two years have been stressful to say the least, and now, allergy season is here. Unfortunately for allergy sufferers, stress can have an impact on symptoms. According to research, stress can worsen allergy flare ups because stress hormones can ramp up the already exaggerated immune system response. Fortunately, changes to your diet, along with over-the-counter allergy medications, can help to keep some allergy symptoms at bay so you can enjoy the outdoors this season.

One way nutrition can help fight allergies is by maintaining an anti-inflammatory diet. Not only is including more vitamins, minerals, and other nutrients in our diet great for our overall health, but it also helps keep our immune system’s response strong against allergens.

Here are some of the allergy-fighting nutrients and foods I’d recommend for allergy sufferers:

Omega-3 fatty acids – Need help easing stuffiness? Omega-3s are healthy fats that help to boost your immune system and maintain your overall health. Foods, like salmon, mackerel, sardines, flaxseeds, hemp hearts and chia seeds, are good sources of omega-3 fat and can help to lower inflammation and nasal swelling.

Probiotics – If you’re struggling with persistent allergy symptoms, probiotics may be the most valuable addition to your diet. Probiotics are “healthy bacteria” for our gut. In addition to helping maintain gut health, probiotics play an important role in regulating our immune system. They can provide both anti-inflammatory and anti-allergic effects. Try incorporating more probiotic foods like kefir, sauerkraut, kimchi and yogurt into your diet.

Vitamin C rich foods – As an antioxidant, vitamin C helps to counteract the body’s inflammatory response to an allergic reaction. Vitamin C might help to reduce common symptoms like sneezing, runny nose and congestion because it acts as a natural antihistamine. Great sources of vitamin C include citrus fruits, bell peppers, kiwis, strawberries and broccoli.

Incorporating more allergy-fighting nutrients and foods into your diet can help you manage allergy symptoms. Over-the-counter medication can also provide long-lasting allergy symptom relief. Speak to your local pharmacist to find the best option for your symptoms.

As your local Muskoka In-Store Registered Dietitian, I am here to support you in reaching your nutrition goals. Whether you’re looking for nutrition advice, or help making healthy food choices in the grocery aisles, I am here to help. To learn more about the services I offer, or to book an appointment with me, visit yourindependentgrocer.ca/dietitians. Looking forward to seeing you in the store soon!

Hope you enjoy this dip with a variety of colourful raw veggies this summer season.

Lemon Chive Yogurt Dip

Ingredients

• 1 cup (250 mL) PC® 0% M.F. Plain Greek Yogurt
• 1 tbsp (15 mL) Finely chopped fresh chives
• 1 tbsp (15 mL) Finely grated lemon rind (approximately the rind of 1 lemon)
• 1 tbsp (15 mL) Fresh lemon juice
• 1 Clove garlic, finely grated
• 1/8 tsp (0.5 mL) Freshly ground black pepper

Instructions

In a bowl, whisk together yogurt, chives, lemon rind and juice, garlic, and pepper until smooth. Serve with freshly cut vegetables.

The post Allergy Season Nutrition Tips From Your Local Registered Dietitian appeared first on Muskoka411.

Guest column on Hypertension Awareness Month provided by Lisa De Beer, Muskoka Registered Dietitian at Your Independent Grocer

Making heart healthy food choices is important for our overall health and wellness. Hypertension, or high blood pressure, often goes unnoticed because people don’t always have symptoms. More than 17 per cent of Canadians who have hypertension don’t know they have it! The good news is, with a few simple food and lifestyle changes, your risk for developing high blood pressure can be lowered. Being Hypertension Awareness Month, I wanted to share some of my top tips about heart health nutrition for Muskoka community members to keep in mind:

Choose foods with less sodium – Too much sodium in your diet can increase blood pressure. When possible, try to choose low-sodium or low salt packaged foods to reduce your sodium intake. Try using lemon or lime juice, flavoured vinegars, and/or herbs and spices to flavour your food when cooking, instead of adding salt. Not only will this reduce your sodium intake, but it will also add lots of great flavour to your meals.

Other minerals to reduce hypertension – Another way to reduce your risk of developing hypertension or to manage high blood pressure is to include foods containing potassium, magnesium, and calcium in your diet. These nutrients help to control blood pressure. Try to include low fat dairy, nuts and seeds, dried peas, beans and lentils, and a variety of fruits and vegetables in your diet regularly.

Fibre for a healthy heart – Increasing your intake of soluble fibre can help to reduce your blood cholesterol. Some great sources of soluble fibre include oats, oat bran, barley, ground flaxseed, chia seeds, apples and applesauce, oranges, pears, and legumes (i.e. chickpeas, lentils, beans). It is important to increase fibre in your diet slowly so that your digestive system has time to adjust. It is also important to make sure you drink enough water to keep your digestive system working well as you increase fibre.

Not all fats are created equal – For heart health, choose small amounts of unsaturated fats such as olive, peanut, sunflower or canola oil more often. Another type of unsaturated fat that is important to include in your diet is omega-3 fat. Try to eat fatty fish such as salmon, trout, sardines, or tuna twice a week and consider adding walnuts, ground flaxseed, chia seeds or hemp hearts to foods like yogurt and hot cereal. You should limit intake of saturated fat by choosing lower fat dairy products, lean meats and by choosing dried peas, beans, or lentils as a protein source more often. It is best to try and avoid intake of trans fat as much as possible. Look for foods with 0 grams of trans fat on the Nutrition Facts table on food labels.

As your local Muskoka In-Store Registered Dietitian, I am here to support you in reaching your nutrition goals. Whether you’re looking for nutrition advice, or help making healthy food choices in the grocery aisles, I am here to help. To learn more about the services I offer, or to book an appointment with me, visit yourindependentgrocer.ca/dietitians. Looking forward to seeing you in the store soon!

Hope you enjoy this heart healthy delicious dish. It can be a great compliment to your spring barbecue season!

Moroccan Carrot and Chickpea Salad

Ingredients

• 5 tbsp extra virgin olive oil
• 1 can chickpeas
• 1 tsp salt
• 1/2 tsp freshly ground black pepper
• 2 tsp ground cumin
• 1/4 tsp cayenne pepper
• 3 cups thinly sliced peeled carrots
• 2 tbsp minced shallots
• 2 tsp minced garlic
• 2 tbsp fresh lemon juice
• 1 tbsp honey
• 1/4 cup chopped fresh parsley

Instructions

1. Heat 2 tbsp (25 mL) of the oil in large frying pan over medium-high heat; fry chickpeas for 4 to 5 minutes, stirring often, or until light golden. Season with half each of the salt and pepper; sprinkle with cumin and cayenne. Continue to fry for 4 to 5 minutes, stirring often, or until spices are fragrant.
2. Stir in carrots, shallots, garlic and remaining 3 tbsp (45 mL) oil; season with remaining salt and pepper. Fry for 4 to 5 minutes, stirring often, or until carrots begin to soften and lightly brown. Drizzle in 1 tbsp (15 mL) of the lemon juice and 1 tbsp (15 mL) water. Cover and steam for 5 minutes or until carrots are tender-crisp.
3. Stir in honey, parsley and remaining 1 tbsp (15 mL) lemon juice, transfer to serving dish; serve warm.

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Guest column on Nutrition Month provided by Lisa De Beer, Muskoka Registered Dietitian at Your Independent Grocer

With spring just around the corner, Nutrition Month is the perfect time to think about the foods we eat and how they nourish us. With so much nutrition information available, it can be difficult to know where to start. I’m highlighting a few simple ways for Muskoka residents to make informed nutrition choices. Whether you’re packing food for a camping trip on Six Mile Lake or preparing dinner for the family, keep these easy to adopt nutrition tips in mind.

Check food nutrition labels before you buy – The labels on prepackaged foods you buy are there to help you make informed nutrition choices. The package will provide information on serving size, calories, certain nutrients, and percentage daily values (% DV). Five per cent DV or less is a little, whereas 15 per cent DV is a lot. Try to get more fibre, vitamin A, vitamin C, iron and calcium. Aim for less fat, saturated fat, trans fat, sodium and cholesterol.

Use the healthy plate method – Canada’s Food Guide emphasizes eating a variety of healthy foods each day. To do this, your plate should consist of half vegetables and fruits, a quarter of protein-rich foods including a focus on plant-based proteins in addition to traditional protein sources, and the remaining quarter should be whole grain foods. You should also make water your drink of choice.

Good nutrition is about balance – It can be easy to get swept up in describing foods as ‘good’ and ‘bad’, but in moderation all foods can fit into a well-balanced diet. A varied, balanced diet provides the nutrients you need to avoid nutritional deficiencies. Focus on eating a variety of whole foods with various nutrients, instead of only eating a handful of foods touted for their superior quality.

As your local Muskoka Registered Dietitian at Your Independent Grocer, I am here to help you reach your nutritional goals. Whether you’re looking to support your mental health through nutrition or are looking to set objectives to support your health and wellness goals, I provide a range of services to help. To learn more, visit yourindependentgrocer.ca/dietitians.

Overnight Steelcut Oats with Chia

Ingredients

• 1/2 cup steel cut oats
• 1/4 cup black chia seeds
• 1 – 1/2 cups almond milk
• 2 tbsp pre maple syrup
• 1/2 tsp salt
• 3/4 cup coarsely chopped walnuts
• 3/4 cup blueberries
• 3/4 cup sliced fresh peaches

Instructions

1. Place oats and chia in 1 litre mason jar; screw metal lid on and shake to combine.
2. Bring almond beverage, maple syrup, salt and 1 cup (250 mL) water to a boil in small saucepan; immediately pour over oat mixture. Screw lid on tightly to close. Holding jar in tea towel, shake gently to combine. Let stand on counter 10 minutes, shaking once or twice. Refrigerate for 12 hours. (Make-ahead: store in refrigerator for up to 3 days.)
3. Scoop oats into four bowls. Top each with an equal amount of walnuts and fruit.

The post Nutrition Month In Muskoka: How To Make Informed Nutrition Choices appeared first on Muskoka411.

“Getting ready for the holidays can be busy enough and adding multiple stops for groceries, beer and wine doesn’t help,” said Rohit Sriram, Vice President and General Manager of Online Grocery for Loblaw Companies Ltd. “This one-stop-shop service will help customers spend less time running between stores and more time doing what really matters most this holiday season.”

The service comes on the heels of a recent change in provincial regulation and is available for pick-up orders only at 152 Ontario stores across various store banners including Loblaws®, Real Canadian Superstore®, Your Independent Grocer®, Zehrs®, Fortinos® and No Frills® (check your local store for details and availability). Customers must be at least 19 years of age to purchase alcohol from the site, ID will be required at pick-up and colleagues bringing orders to customers will be Smart Serve Certified.

SOURCE Loblaw Companies Limited

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