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Four must-have foods for your fall diet – The Globe and Mail

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Summer is officially over (sadly). Along with those warm sunny days, gone also are some of my favourite foods – Niagara peaches, Quebec’s wild blueberries and, of course, local farm-fresh sweet corn.

Truthfully, though, I’m looking forward to the fall ahead. It’s a season to reset our diets and rediscover nutritious foods now in season.

Eating locally produced foods (versus imported) is less expensive, supports your community and is better for the environment (e.g., how far did those out-of-season berries have to travel to get to your grocery store?).

Plus, eating seasonally means enjoying foods when their flavours and nutrients are at their peak.

If they’re not yet on your radar, consider adding the following nutrient-packed foods to your fall menu.

Butternut squash

This peanut-shaped winter squash is an exceptional source of carotenoids, antioxidants thought to guard against cognitive decline and heart disease. One cup of cooked squash, for instance, delivers 9.3 milligrams of beta-carotene, triple the amount experts recommend consuming each day to help prevent chronic disease.

Butternut squash also delivers plenty of alpha-carotene, a member of the carotenoid family linked to cancer prevention. And one cup of cooked butternut squash serves up a decent amount of fibre (6.5 grams) and potassium (582 milligrams), along with folate, calcium and magnesium.

Enjoy roasted butternut squash as a side dish; I like to season it with cumin seeds or ras el hanout, a delicious North African spice blend.

Add cubes of roasted butternut squash to green salads, whole grain bowls, burritos, chili and stews. Or blend it into a creamy squash soup with apple or pear, also in season now.

Purée cooked butternut squash and freeze for later use. Add it to smoothies, pasta sauces, and muffin and pancake batters.

Jerusalem artichokes

Also called sunchokes, these nutty-tasting, crunchy brown-skinned tubers (not truly artichokes, nor are they related to Jerusalem) are an excellent source of inulin, a prebiotic fibre that nourishes beneficial gut microbes. Inulin helps promote digestive heath, enhances mineral absorption and increases satiety.

Jerusalem artichokes are also high in iron, supplying 2.5 milligrams per one-half-cup sliced.

Prepare Jerusalem artichokes as you would potatoes or parsnips. Serve them mashed, roasted, sautéed, grilled, boiled, stir-fried with vegetables or blended into soups. Or enjoy them raw in salads, sliced or grated.

Due to their inulin content, Jerusalem artichokes may cause bloating in some people with irritable bowel syndrome.

Beets

These root vegetables owe their deep crimson hue to betalains, phytochemicals that act as antioxidants, help reduce inflammation and aid the liver’s detoxification system.

Beets are also a very good source of folate, a B vitamin the body uses to make DNA and red blood cells.

Add grated raw beets to salads and veggie sandwiches or wraps. Roast beets along with other root vegetables such as turnip, carrots and parsnips.

Sauté precooked beets in olive oil with a splash of freshly squeezed orange juice and orange zest. Or make beet chips by tossing thinly sliced beets with olive oil and then baking until crisp.

Use the green beet tops, too. One-half-cup cooked is an outstanding source of potassium and carotenoids, including beta-carotene, alpha-carotene and lutein, a phytochemical that supports brain health and vision.

Sockeye salmon (canned)

British Columbia’s wild sockeye salmon season (June through August) is over, but canned (and frozen) wild sockeye is available year-round.

Salmon is well-known for its heart-healthy omega-3 fats, but it also delivers a hefty amount of vitamin D, a nutrient that strengthens immunity and supports bone health.

Salmon, especially sockeye, is one of the few foods that offers a generous supply of vitamin D. Three ounces of canned sockeye salmon contain 715 international units (IU), more than Health Canada recommends (600 IU) for individuals ages 1 to 70. (Older adults are advised to get 800 IU per day.)

Three ounces of sockeye salmon is also an excellent source of vitamin B12 (4.7 micrograms) and calcium (197 milligrams) and supplies one-half of a day’s worth of selenium, an antioxidant mineral that protects immune cells from free radical damage.

Use canned sockeye salmon to make salmon burgers and salmon cakes, toss it into green salads or grain bowls, or add it to scrambled eggs or frittatas. For a change from tuna, enjoy a salmon salad sandwich.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD

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Canada to donate up to 200,000 vaccine doses to combat mpox outbreaks in Africa

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The Canadian government says it will donate up to 200,000 vaccine doses to fight the mpox outbreak in Congo and other African countries.

It says the donated doses of Imvamune will come from Canada’s existing supply and will not affect the country’s preparedness for mpox cases in this country.

Minister of Health Mark Holland says the donation “will help to protect those in the most affected regions of Africa and will help prevent further spread of the virus.”

Dr. Madhukar Pai, Canada research chair in epidemiology and global health, says although the donation is welcome, it is a very small portion of the estimated 10 million vaccine doses needed to control the outbreak.

Vaccine donations from wealthier countries have only recently started arriving in Africa, almost a month after the World Health Organization declared the mpox outbreak a public health emergency of international concern.

A few days after the declaration in August, Global Affairs Canada announced a contribution of $1 million for mpox surveillance, diagnostic tools, research and community awareness in Africa.

On Thursday, the Africa Centres for Disease Control and Prevention said mpox is still on the rise and that testing rates are “insufficient” across the continent.

Jason Kindrachuk, Canada research chair in emerging viruses at the University of Manitoba, said donating vaccines, in addition to supporting surveillance and diagnostic tests, is “massively important.”

But Kindrachuk, who has worked on the ground in Congo during the epidemic, also said that the international response to the mpox outbreak is “better late than never (but) better never late.”

“It would have been fantastic for us globally to not be in this position by having provided doses a much, much longer time prior than when we are,” he said, noting that the outbreak of clade I mpox in Congo started in early 2023.

Clade II mpox, endemic in regions of West Africa, came to the world’s attention even earlier — in 2022 — as that strain of virus spread to other countries, including Canada.

Two doses are recommended for mpox vaccination, so the donation may only benefit 100,000 people, Pai said.

Pai questioned whether Canada is contributing enough, as the federal government hasn’t said what percentage of its mpox vaccine stockpile it is donating.

“Small donations are simply not going to help end this crisis. We need to show greater solidarity and support,” he said in an email.

“That is the biggest lesson from the COVID-19 pandemic — our collective safety is tied with that of other nations.”

This report by The Canadian Press was first published Sept. 13, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

The Canadian Press. All rights reserved.

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How many Nova Scotians are on the doctor wait-list? Number hit 160,000 in June

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HALIFAX – The Nova Scotia government says it could be months before it reveals how many people are on the wait-list for a family doctor.

The head of the province’s health authority told reporters Wednesday that the government won’t release updated data until the 160,000 people who were on the wait-list in June are contacted to verify whether they still need primary care.

Karen Oldfield said Nova Scotia Health is working on validating the primary care wait-list data before posting new numbers, and that work may take a matter of months. The most recent public wait-list figures are from June 1, when 160,234 people, or about 16 per cent of the population, were on it.

“It’s going to take time to make 160,000 calls,” Oldfield said. “We are not talking weeks, we are talking months.”

The interim CEO and president of Nova Scotia Health said people on the list are being asked where they live, whether they still need a family doctor, and to give an update on their health.

A spokesperson with the province’s Health Department says the government and its health authority are “working hard” to turn the wait-list registry into a useful tool, adding that the data will be shared once it is validated.

Nova Scotia’s NDP are calling on Premier Tim Houston to immediately release statistics on how many people are looking for a family doctor. On Tuesday, the NDP introduced a bill that would require the health minister to make the number public every month.

“It is unacceptable for the list to be more than three months out of date,” NDP Leader Claudia Chender said Tuesday.

Chender said releasing this data regularly is vital so Nova Scotians can track the government’s progress on its main 2021 campaign promise: fixing health care.

The number of people in need of a family doctor has more than doubled between the 2021 summer election campaign and June 2024. Since September 2021 about 300 doctors have been added to the provincial health system, the Health Department said.

“We’ll know if Tim Houston is keeping his 2021 election promise to fix health care when Nova Scotians are attached to primary care,” Chender said.

This report by The Canadian Press was first published Sept. 11, 2024.

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Newfoundland and Labrador monitoring rise in whooping cough cases: medical officer

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ST. JOHN’S, N.L. – Newfoundland and Labrador‘s chief medical officer is monitoring the rise of whooping cough infections across the province as cases of the highly contagious disease continue to grow across Canada.

Dr. Janice Fitzgerald says that so far this year, the province has recorded 230 confirmed cases of the vaccine-preventable respiratory tract infection, also known as pertussis.

Late last month, Quebec reported more than 11,000 cases during the same time period, while Ontario counted 470 cases, well above the five-year average of 98. In Quebec, the majority of patients are between the ages of 10 and 14.

Meanwhile, New Brunswick has declared a whooping cough outbreak across the province. A total of 141 cases were reported by last month, exceeding the five-year average of 34.

The disease can lead to severe complications among vulnerable populations including infants, who are at the highest risk of suffering from complications like pneumonia and seizures. Symptoms may start with a runny nose, mild fever and cough, then progress to severe coughing accompanied by a distinctive “whooping” sound during inhalation.

“The public, especially pregnant people and those in close contact with infants, are encouraged to be aware of symptoms related to pertussis and to ensure vaccinations are up to date,” Newfoundland and Labrador’s Health Department said in a statement.

Whooping cough can be treated with antibiotics, but vaccination is the most effective way to control the spread of the disease. As a result, the province has expanded immunization efforts this school year. While booster doses are already offered in Grade 9, the vaccine is now being offered to Grade 8 students as well.

Public health officials say whooping cough is a cyclical disease that increases every two to five or six years.

Meanwhile, New Brunswick’s acting chief medical officer of health expects the current case count to get worse before tapering off.

A rise in whooping cough cases has also been reported in the United States and elsewhere. The Pan American Health Organization issued an alert in July encouraging countries to ramp up their surveillance and vaccination coverage.

This report by The Canadian Press was first published Sept. 10, 2024.

The Canadian Press. All rights reserved.

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