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Canada’s Food Guide wants us to Eat Together

Canada's Food Guide wants us to Eat Together

The revamped Canada’s Food Guide not only wants Canadians to change up the way they look at nutrition, but also wants us to spend more time with family and friends around the dinner table.

Our food preferences and eating habits have evolved and so has the latest version of Canada’s Food Guide. While still focusing on establishing healthy nutritional habits, the revamped food guide also puts emphasis on how we eat.

Eating together is not only a great way to instill new habits and achieve our nutrition goals, it also allows you to find your passion for cooking, nutrition, and sustainability as a family. To make the most of mealtime, it is also recommended that we put away our devices and enjoy quality time with our loved ones.

This is also a great opportunity to cook together as a family. Getting the kids involved in the kitchen is a great way to teach good nutritional habits that will last them a lifetime. When working to establish new habits, try to set SMART goals to help your family remain accountable and have fun tracking your progress along the way.

Setting goals to incorporate the revamped Canada’s Food Guide recommendations to your mealtimes can be as easy as setting aside one day a week to meal-prep for the week ahead, planning a weekly dinner with friends or extended family, making the commitment to go meatless on Mondays or introducing new recipes to your repertoire.

New recipes are a great way to change up mealtime and try new foods. Canada’s Food Guide stresses the importance of the healthy plate which is a very simply way to think about balance and portion size. The healthy plate model is half vegetables, and the rest of the plate is balanced out with whole grains and protein-rich foods. When it comes to serving healthy proteins, try new, sustainable alternatives. Make an effort to swap out ground meats in recipes for black beans and crumbled tofu on taco night or chickpeas and lentils in chili or shepherd’s pie.

Loblaw has a great tool available on their website as part of its Raise a Food Lover initiative to help you and your family get cooking together and keep track of your goals. Check it out at www.yourindependentgrocer.ca/CSRchallenges.

If you find yourself needing additional assistance reaching your nutrition goals, registered dietitians here to help you to identify long term and sustainable lifestyle changes to ensure sustained success. To book an appointment, stop by in-store or go to www.loblaws.ca/dietitians. Whitney is available to answer all of your nutrition questions!

One-Pan Zucchini Noodle and White Bean Puttanesca

• Serves: 4
• Ready In: 20 Minutes
• Skill Level: Easy
• Cuisine: Vegetarian

Puttanesca – a bold Italian pasta dish made with tomatoes, olives and capers – is known for being incredibly simple to make, but we’ve taken it one step further by creating a one-pan version. Even better: We’ve swapped out the pasta for zucchini noodles, so you can squeeze extra veggies onto your plate.

Ingredients

• 2 tbsp (25 mL) olive oil
• 1 cup (250 mL) PC Cherry Tomatoes
• 2 cloves garlic, minced
• 1/2 tsp (2 mL) salt
• 1/4 tsp (1 mL) freshly ground black pepper
• Pinch (0.5 mL) hot pepper flakes
• 1 can (540 mL) PC Blue Menu White Kidney Beans, drained and rinsed
• 1/4 cup (50 mL) PC Whole Kalamata Olives, drained, pitted and sliced
• 1 tbsp (15 mL) capers, drained and rinsed
• 1 pkg (340 g) PC Zucchini Veggie Noodles
• 1/4 cup (50 mL) torn fresh basil

Instructions

1. Heat 1 tbsp oil in large nonstick skillet over medium-high heat. Add tomatoes; cook, stirring occasionally, until softened and golden, 2 to 3 minutes.

2. Add garlic, salt, black pepper and hot pepper flakes; cook, stirring often, until fragrant, about 1 minute. Add beans; cook, stirring often, until heated through, 1 to 2 minutes. Stir in olives and capers. Transfer to large bowl. Set aside.

3. Heat remaining 1 tbsp oil in same skillet over medium-high heat. Add veggie noodles; cook, tossing and stirring often, until tender-crisp, 1 to 2 minutes. Add tomato mixture; cook, stirring to coat, until heated through, about 1 minute. Sprinkle with basil.

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Whitney Hussain is a registered dietitian with the Your Independent Grocers in Surrey, Langley and Coquitlam. She is part of a network of more than 70 dietitians who provide services like one-on-one consultations, assisted shopping, school tours and recipe ideas at locations across the country. For more information, please visit www.loblaws.ca/dietitians

Upcoming Events & Special Offers

December Specials

Infinite Serenity

December 22 – Kids Fairy House and Fairy Wand Craft Class

This is a kids craft class where they can make a fairy house AND a fairy wand! They have two times available for this event the first from 11am to 12:30pm and the second from 1pm to 2:30pm. Cost is $50 call the store or reserve your kids spot online!

Oxygen Yoga & Fitness

Now until January 6 – Flow for Food – Holiday Food Bank Drive

It’s that time of year 🎄Do you have a friend or family member that has wanted to try yoga with you? Invite them! All they need to bring is three or more items for the local food bank.

Also until December 31, take advantage of their special offer $99/mo on autopay with no contract.

F45 Training

December – Gift certificate – 1 month of Training & Body Scan

This package can be purchased for $169.00 + tax (usually $280.00 ), or you can take advantage of the 3 months for $469.00.

Peak Valley Active Health

The team at Peak Valley would love your help this holiday season with providing a local family everything to enjoy Christmas this year! We will be collecting donations until Monday December 17th. The family has 1 boy age 4 and 1 girl age 6!

Luxia

Until December 20 – Special Promotion with Purchase

Purchasers will receive $1,000 to Amazon for holiday shopping when the buy a home, they will also receive $10,000 to Urban Barn when their home is completed.

 

 

UDI Awards for Excellence “Best of the Fraser Valley”

Best of Fraser Valley UDI award

On November 22nd, 2018 Qualico, Chow & Li attended the UDI Awards Gala where we won “Best of the Fraser Valley” for the Parcel 2 Building in Willoughby Town Centre – Langley’s first and only walkable, master-planned community comprised of thoughtfully designed residences, quality commercial spaces, and pedestrian oriented plazas and greenways.

We were honoured to received this award.

The UDI Awards for Excellence is the premier and highest form of peer-to-peer recognition of completed developments in British Columbia. Celebrating the outstanding accomplishments of top developers whose projects have made an exceptional impact on the communities and urban landscapes in which they build.

Designer Clothing & Accessories at Willoughby Town Centre

Wildflowers Style & Co.

We were so excited when we found out that Wildflowers Style & Co. clothing boutique was going to be opening at Willoughby Town Centre that we couldn’t wait to talk to Amy about why she chose to come to Langley and what her new boutique has to offer.

Amy grew up in Langley and really liked the philosophy of Willoughby Town Centre’s: Live, work, and play. This concept helped direct her branding idea of a clothing boutique for women that carried styles that would fit seamlessly into a busy lifestyle.

Wildflowers Style & Co. is Amy’s first clothing boutique, not only has she worked in retail for over 18 years, she also has a graphic and interior design background.  This lifelong dream came to fruition in in March of this year, when a local retail contest peaked her interest in opening a clothing boutique in Langley.

Amy is thrilled to bring you clothing and accessory lines from Canada, the US, the UK, and Australia, that are unique to the area, and yet complement what is already out there. Amy is also sourcing more local lines and makers, including a local brand called Jax & Lennon, designed and made in the Valley.

Wildflowers Style & Co. wants to bring you an effortless modern wardrobe. They have hand-picked those essential wardrobe pieces, your go to’s, and can’t live with outs. Filling your closet with quality, key pieces that will grow with your own personal style and carry you from season to season.

Check out the Grand Opening festivities on November 17 & 18. Watch for details on their Facebook page.

In-Store Registered Dietitian at Hakam’s Your Independent Grocer

Do you have a nutrition goal in mind? Need nutrition help in the aisles? Or trying to figure out if that nutrition advice you heard about is the right for you?

Whitney Hussain - Dietitian

Your in-store dietitian Whitney Hussain is here to help!

Whitney is the Registered Dietitian in Willoughby based out of Hakam’s Your Independent Grocer. She graduated from the University of British Columbia in 2014 and worked as a Clinic Dietitian for almost 4 years in a variety of practice areas including surgery with a focus on gut health, pediatrics and in family physician clinics. Whitney is now an In-Store Dietitian working in Surrey, Langley and Coquitlam helping customers make nutritiously informed decisions about the foods they purchase and consume. She enjoys working with individuals with a range of health and nutrition goals and using whole foods to help manage their conditions and lifestyles.

What is Whitney’s role in our Willoughby community?

Whitney provides a variety of nutrition information and insight. Sit down with her to receive a personalized complete nutrition assessment of your eating habits and a nutrition plan tailored to you. Walk the aisles with Whitney to discover meal ideas that are right for you and your family. Or, do both! She also provides group grocery tours, field trips for children, in-store food demonstrations, lunch and learn sessions for businesses or to answer your food questions. You may also see her in the community at local events!

Whitney can help you:

  • Achieve a healthy weight
  • Prepare school lunches, snacks and family dinners
  • Eat well to reduce the risk and manage diabetes, high cholesterol and other chronic conditions
  • Manage digestive concerns
  • Eat well during menopause
  • Enhance your fitness or sports performance
  • Plan meals for 1 or 2 people
  • Eat well during pregnancy
  • Introduce solids to your baby

Looking to book a personalized nutrition services? Some services she offers include*:

  • Individual nutrition counselling
  • Shop with our dietitian personalized shopping service
  • Nutrition packages with exclusive welcome kit

If you have a nutrition question, would like to book a grocery tour or personalized appointment with Whitney, feel free to connect:

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*Professional fees apply for individual and business services – group grocery tours are free of charge. For more information on nutrition services and pricing, contact your in-store dietitian. Many private insurance plans cover the cost of Registered Dietitian services. Please contact your insurance provider to see if you are covered.