Why We Love Pineapple!

WHY WE LOVE PINEAPPLE!

Pineapples are  tropical fruits that are rich in vitamins, enzymes, and antioxidants. They may help boost the immune system, build strong bones and aid indigestion. Also, despite their sweetness, pineapples are low in calories. One cup of pineapple contains only 82 calories! This tropical fruit makes the perfect snack this summer! 

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Fun fact, Pineapples are actually made of many individual berries that fuse together around a central core as it grows and matures. Each pineapple “scale” was once an individual berry. 

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Vitamins and Minerals/ Health Benefits

Pineapples have several vitamins and minerals that can help improve oral and eye health, boost immunity and improve blood circulation, help prevent arthritis, reduce inflammation of joints and muscles, help heal wounds, reduce the risk of dementia and Alzheimer’s disease, and improve digestive health! Bromelain is a proteolytic enzyme (an enzyme that digests proteins) that is naturally found in pineapples. Many supplement companies extract this enzyme from pineapples and sell it as a digestive aide for people who suffer from irritable bowel syndrome, Crohn’s disease, and other digestive problems.  

They are excellent sources of vitamin C, manganese, copper, vitamin B1, B6, folate, fiber and much more! 

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Recipe Ideas and Different Uses For Pineapples

Sure, fresh pineapple is a delicious and healthy snack on its own, but here are some more recipe ideas for anyone looking to get a bit more creative in the kitchen! 

  • Smoothies  

  • Grilled pineapple to add to your summer barbeques (simple grill slices of pineapple on the bbq for a few minutes per side) 

  • Tropical pineapple salsa 

  • Add fresh pineapple to salads and rice bowls for a fresh kick of flavor  

  • My favourite summer treat, Pineapple Coconut Sorbet (made with only 2 ingredients! It’s a simple, plant-based, dairy-free, gluten-free, and sugar free recipe that you will love on a hot summer night!) 

Pineapple Coconut Sorbet: 

  • Add 3 cups fresh pineapple
  • 1 can of full-fat coconut milk

Optional add in: Unsweetened coconut shreds, fresh mango, other fruits of your choice, or honey/maple syrup/stevia for extra sweetness if needed. 

Simply blend the coconut milk and pineapple, pour into a container, freeze for a few hours, scoop, and enjoy!  

 

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Did you know? 

The best ways to tell if a pineapple is ripe…. 

  1. The bottom of the pineapple should be the most fragrent, and should smell sweet like pineapple juice.  

  1. The color is also a good guide if the pineapple is ripe enough to eat. They will generally be more yellow looking, but some pineapples stay slightly green, even if they are ripe.  

  1. Try pulling out one of the top inner leaves. They should resist a bit, but will pop out with a slight tug. If they leaves won’t come out, it’s not quite ripe enough.  

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We are big pineapple fans at HealthFare! You can find this sweet and delicious fruit in several of our menu items such as our tropical fruit smoothies,  pineapple mango teriyaki sauce, tropical salsa, and HealthFare parfaits! Our tropical fruit smoothies are a sweet and refreshing treat, especially with the hot summers here in Kamloops! Our Super Fresh Tropical smoothie is made with yogurt, and our Super Green Tropical smoothie is made with kale and almonds for our green smoothie loving customers!

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Our Pineapple Mango Teriyaki Sauce is the perfect addition to one of our delicious rice bowls which are made with broccoli, peppers, onion, and our Ruby Rice blend. You’ll find the Tropical Salsa on our chicken sandwhiches, which adds a fresh pop of flavour. All of these items are made fresh in-house with no preservatives, artifcial flavours, colors, or additives. Simple, fresh, and delicious foods are our specialty at HealthFare! Come try out one of our pineapple filled foods next time you’re in, and enjoy knowing all the wonderful health benefits that you’re getting!  
 

-Post written by Alyssa Horton, RHN

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Protein 101

Protein 101

I’m sure most of you have heard of and even tried some different protein powders by now, but many of you may still have lots of questions! You see protein powders being marketed all over social media and at supplement stores, but what does it really do? Who should take it? How much should you consume? What are the best sources of protein? These are all questions that can be hard to find proper answers to, so here is a little “Protein 101” to help guide you through the sea of information out there!

 
 

 

PROTEIN 101

First Thing First, What is Protein?

Protein is one of the 4 main macronutrients required by the human body. Proteins are made up of different combinations of amino acids. Of the 20 amino acids, our bodies can make 11 of them. The other 9 we must get from our diets, and they are considered “essential amino acids”. It is very important to ensure we are getting a combination of all of the essential amino acids, as they all have different roles in our bodies. Proteins are considered to either be complete or incomplete. Complete proteins contain all nine of the essential amino acids, where incomplete proteins only contain some of them. It is important to eat a variety of foods and combine protein sources in order to obtain all of the essential amino acids on a daily basis.

 

 
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What Are The Health Benefits of Protein?

There are endless benefits of protein, but here are some of the biggest:

-         Proteins are used to make bone, skin, nails, hair, muscle, cells, and play a major role in the production and action of enzymes, which are involved in nearly every function in the body.

-         Increase in muscle mass and lean tissue. Eating protein triggers the synthesis of the building of muscle tissue.

-         Less hunger and lower calorie intake. Protein is filling, and can help keep you feel full for longer. This reduces the total amount of calories taken in.

-         Better bone density and less risk of osteoporosis.

-         Stronger tendons and faster recovery from injury. Greater protein synthesis accelerates the repair of tissue and strengthens connective tissue, which results in less risk of injury.

 

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Animal Sources of Proetin:

Beef, Poultry, Eggs, Seafood, Greek Yogurt, Milk, ect.

 

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Plant-Based Sources of Protein:

Quinoa, Lentils, Beans, Hemp Hearts, Chia Seeds, Nuts and Seeds, Tofu, ect.

 

 
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Choosing a Protein:

Protein supplements have become quite popular, especially in the fitness industry. Even though they will techniqually help you meet your protein and amino acid requirements, there are a few problems with protein powders:

1.     Protein powders are heavily processed in order to isolate the protein. They lack other important nutrients that naturally accompany whole food sources of protein. For example, fish also contains healthy fats.

2.     During the processing of protein supplements, companies are often left with a bad tasting protein product. In order to improve the taste and increase sales, most protein powders are filled with sugars, artificial colors and flavours, MSG, trans fats, and other additives. 

Real food sources of protein are much more easily digestible, contain other beneficial vitamins, minerals, and nutritents, and even cost less than expensive protein powders.

 

 
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How Much Protein Should I Consume On A Daily Basis?

This number is very dependant on your activity level, but the average person should consume around 0.8-1 gram of protein per pound of body weight. If you’re training heavy in the gym, or looking to eat a higher protein diet, around 1-1.5 grams of protein per pound of body weight is often recommended. For example, a 150 pound person could eat anywhere from 120 g- 195g of protein per day.

*This number is very different for everybody based on their goals, activity level, history, and many other factors.

At Healthfare, we strive to create meaningful connections with food and with people. We take your health seriously, and only want to serve the best quality foods possible! We believe in real food made simple. With that being said, we would love to introduce you to our newest menu item, the Healthfare Protein Blend! Our protein blend is made with a mixture of Chia Seeds, Flax Seeds, and Hemp Hearts. This real food, plant-based, all-natural blend packs a punch with 18g of protein per serving! This easily digestible protein blend contains all 20 amino acids (and most importantly, all 9 essential amino acids), ensuring the best results and health benefits possible! Not only will our blend help you meet your protein needs, it also contains fiber, omega 3 fatty acids, antioxidants, magnesium, B vitamins, calcium, and many other amazing nutrients! The Healthfare protein blend goes perfectly when added to our delicious smoothie options, or could even be added to our yogurt parfaits.

 

-Post written by Alyssa Horton, RHN

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