Podcast: How can you eat better every day? 

Clinton Monchuk: (00:07)

From Canadian Food Focus, this is Ask A Farmer. I’m your host Clinton Monchuk. A Saskatchewan farmer. In this podcast, we talk to food experts to answer your questions about your food.

Clinton Monchuk: (00:30)

Today we have a very special guest. We have Sue Mah with us. Sue, how are you doing today?

Sue Mah: (00:36)

I’m doing great. So good to see you Clinton.

Clinton Monchuk: (00:38)

It’s great that you can make it on the show today. So Sue, just to give everybody a little bit of a background into who you are, do you want to just explain a little bit of how you came to be and kind of your quest right now as a registered dietitian to inform people about eating better?

Sue Mah: (00:59)

I grew up in a family that values food and health and wellness. My grandfather was the first medical acupuncturist in Toronto, and my dad is a traditional Chinese chef. So throughout my entire life, we used food not just for celebration and joy, but also for medicine. And so when I went to school one day, I was in elementary school and I was on the track and field team and my dad woke up in the morning and said, Sue, I’m going to make you like some noodles for breakfast because I heard that carbohydrates are good for energy. And I thought, what? Like, I was probably seven or eight. I thought, what carbohydrates? What’s that? And so that sparked my interest in sports nutrition. I was active through high school on the track and field team, cross country, and went to university and pursued a degree in nutrition. Loved it, and pursued my master’s degree also in community nutrition. Worked in public health for a while. Loved it, loved it, loved it. But one day, Hal Johnson and Joanne McLeod, you probably know them right? From Body Break.

Clinton Monchuk: (01:59)

Oh yeah. I don’t think anybody in Canada doesn’t know who that is.

Sue Mah: (02:06)

They’re like the fitness gurus. They’re a couple. They called me one day and said, Hey Sue, we saw you on TV. Wondered if you want to be our dietitian on our national TV show Body Break. Wow. What an honor. I knew I didn’t really have a lot of experience on the media. I did a few TV interviews, but I knew this was a great opportunity. So I did a season of shows with them, loved it so much that I quit my day job with the government and just opened up my own business as a media dietitian, working with agricultural groups, food industry, health associations, and government to really bring sensible, credible, evidence-based nutrition information to consumers through the media, through my blogs, through tv, through social media. So here I am today, still going strong on national TV about once a month. Yeah. And it’s lots of fun. Just as farmers and dieticians, we have a similarity in that we want to share credible nutrition, passionate information to help consumers eat well and live well.

Clinton Monchuk: (03:03)

Yeah, I think that gets at the core of what we’re going to be talking about today. And you’ve already made mention of it. I think there’s a lot of information that’s out there, right? And some of it’s worthwhile, some of it’s not. But for those who aren’t familiar with either growing food or what your body actually needs, it can be really confusing. In an effort to kind of combat some of that, you wrote an excellent article on Canadianfoodfocus.org talking about the seven ways that we can eat better every day. Now, do you want to explain a little bit more about that? Because I think a lot of the listeners would really value what you have to say about that and how they can just eat healthy and be healthier as individuals.

Sue Mah: (03:44)

Yeah, absolutely. Thanks for that opportunity. So you’re familiar with the Canada’s Food Guide that came out and it was a very different Canada’s Food Guide, like no more food groups. We all went to school learning about these four food groups and the rainbow and the sun. So that’s completely gone. Instead of food groups, there’s food groupings. So we’re looking at vegetables and fruits, whole grains and proteins, that’s food groupings. There’s no serving sizes, there’s no recommended number of servings. So it’s a very different food guide. Following the Food Guide, another report was released and this report was called Applying the Dietary Guidelines as dietitians and as health professionals, we read that advice and embedded in those guidelines were specific recommendations on how Canadians can eat better every day to meet their nutrient needs. So that’s what inspired the blog, seven Ways to Eat Better Every Day.

Sue Mah: (04:36)

I’ll just run through them really quickly, what the seven ways are. And it’s designed to just be simple, easy, right? So number one: eat a dark green vegetable every single day. Now, according to Health Canada, vegetables and fruit make up less than 25% of the foods that we eat. And it really should be 50%, right? Like think half the plate vegetables and fruit. Now why dark green vegetables? They will offer folate and iron. And these are two very important nutrients needed for red blood cells. They carry the oxygen from our lungs throughout our body. And if you’re pregnant, you need even more folate through a supplement. So I’m going give you a little quiz, Clinton, put you on the spot here. Eat a dark green vegetable every day. Can you name five different green vegetables?

Clinton Monchuk: (05:24)

See, this wasn’t part of the, this wasn’t part of the show, so I just had broccoli. Had one before this podcast. I’ll say, can I name the different types of lettuce or can I only name one?

Sue Mah: (05:37)

Oh, you can name the different types. I’ll accept that as an answer.

Clinton Monchuk: (05:40)

So romaine lettuce, yes. IThat’s going to be one. Actually, I’ll switch it up and I’ll say spinach. So I got three there. And I’m trying to think of other green things that are in our fridge. I’m failing, I’m failing miserably.

Sue Mah: (05:54)

Take as much time as you want.

Clinton Monchuk: (05:58)

I’m drawing blanks here. Oh, uh, we, we have those, the little brains. Brussel sprouts,

Sue Mah: (06:05)

Brussels sprouts. Got it.

Clinton Monchuk: (06:07)

Kale, green beans, peas. Actually I’m just on a roll now.

Sue Mah: (06:11)

There you go. You’re on a roll now. See, there you go. More than five. Awesome. And so yeah, this is, you know, this is what we want consumers to think about. Think green. So you’ve named so many great ones. There’s kale, there’s green beans, fiddleheads, fresh parsley counts as a green vegetable. Okra, Chinese gailan which is Chinese broccoli, asparagus, arugula. So one green vegetable every single day. Okay, so that’s number one. Tip number two, eat an orange vegetable a few times a week. And why do we need this? Well orange vegetables give us beta keratin, which then convert into vitamin A in our body. And we need vitamin A for our vision, for our skin. And also to keep a strong healthy immune system. Men especially tend to be lacking beta keratin. So it’s recommended that men and even those who are breastfeeding eat an orange vegetable like more than a few times a week. On most days of the week, you should be eating an orange veggie. So I’m going to quiz you again, five orange veggies. What do you think?

Clinton Monchuk: (07:17)

Okay, let’s see. Okay, so my wife’s from the south, so sweet potato is number one. Carrots.

Sue Mah: (07:23)

Yes.

Clinton Monchuk: (07:23)

I’ll say squash. You can have orange squash, peppers.

Sue Mah: (07:27)

I’ll give you a hint. Halloween.

Clinton Monchuk: (07:30)

Oh pumpkin.

Sue Mah: (07:32)

Yeah, you got it. Five. They’re all great orange veggies that provide the beta keratin. Tip number three, enjoy a variety of whole grains. And so on average less than 30% of the grains we eat are whole grains. And we’re trying to bump that up a little bit. So whole grains offer like the bundle of nutrients, right? We get the nutrients from all three parts of the grain, the bran, the germ, and the endosperm. Ready for the next quiz? Five examples of whole grains, Clinton.

Clinton Monchuk: (08:02)

I should know this, right? Like I, farm wheat, so I should, I should know. Okay, so I’ll say whole wheat bread.

Sue Mah: (08:09)

Yeah, you got it.

Clinton Monchuk: (08:10)

Whole grains, granola,

Sue Mah: (08:12)

Uh, what’s in the granola?

Clinton Monchuk: (08:13)

Okay, oats. Uh, brown rice?

Sue Mah: (08:16)

Brown rice. Yes.

Clinton Monchuk: (08:17)

Whole wheat spaghetti.

Sue Mah: (08:19)

Sure, I’ll take that whole wheat spaghetti.

Clinton Monchuk: (08:21)

I’ll take that. What about pearl barley?

Sue Mah: (08:23)

Barley? I’ll take barley too. So all. So you’ve named five whole grains. Excellent. Doing well, Clinton doing well. Buckwheat, amaranth, bulgur corn, popcorn, millet, farrow, kamut, those are all other types of whole grains and you can really experiment with them. And whole grains tend to have that sort of nutty, crunchy, chewy texture, which is really nice. Okay, so let’s move on. Tip number four: enjoy legumes, tofu, nuts or seeds every day for protein. And this is a big change from the old food guide because the old food guide would just say, you know, protein foods, meat and meat alternatives. Now the recommendation is legumes, tofu, nuts and seeds every single day. Now, it doesn’t have to be your sole source of protein, but if you’re having a snack or let’s say you’re having a stir fry, go ahead and throw some cashews or peanuts or nuts on top right? Beans–throw them into a chili or soup.

Sue Mah: (09:20)

I have a really good recipe for lentil shepherd’s pie. Delicious. And you know, we grow a lot of lentils here in Canada, so why not make use of the delicious food that we grow right here at home? Okay, tip number five: eat foods with unsaturated fat. And this is the type of fat that is healthier for our heart. So the unsaturated fat would be found in foods like avocado, fatty fish, salmon, sardines, arctic char, rainbow trout, nuts, nut butter seeds, seed butter, tofu oil, like canola oil, right? That’s another great source for these healthy unsaturated fats also.

Clinton Monchuk: (10:01)

So just a question on that. Is chicken considered an unsaturated fat then as well?

Sue Mah: (10:06)

It’s a good question. So many meats have a combination of saturated and unsaturated fat. So it’s not one or the other, but it’s more of a blend. Now, chicken does contain the unsaturated fat, but the skin of the chicken or the poultry will be mostly saturated fat. So what do I do in my household? I cook with the skin on and then, you know, I don’t eat all of the skin. It is tasty of course, but I’ll maybe just, you know, cut half and just eat a small amount of that skin for flavor. And you know, a little bit of saturated fat is okay, but we want mostly unsaturated fats. All right, ready for tip number six? Tip number six: Get calcium every single day. At all stages of life. We need calcium. And I have a question for you. Who needs more calcium? A four year old child or a 70 year old male?

Clinton Monchuk: (11:03)

I’ve got to disclose right off the bat: I came from a dairy farm and I would say we all need it.

Sue Mah: (11:08)

We all need it. We sure do.

Clinton Monchuk: (11:10)

However, I’m going to say the older person probably needs more. And like I still drink quite a bit of milk every day, but just with the aging process, I feel that our bodies would kind of use up more calcium every day than a young child. But tell me if I’m right or wrong.

Sue Mah: (11:29)

You’re right. Yes, you’re right. And I knew that you had a dairy farm in your family, so I figured you’d get this question right. But you know, it speaks to the point that yes, we do need calcium at all stages. You think the growing child needs calcium to maximize their bone mass? Yes, that is true. But as we get older, we lose that bone mass naturally. And so the male and the female over 70 years old needs more calcium than that four year old child to minimize the bone loss, the bone mass loss that naturally occurs as we age. And I’m glad that you continue to drink milk. As you know, milk, yogurt, cheese are excellent sources of calcium. You can also get calcium from plant-based fortified beverages like fortified soy beverage or fortified cashew beverage. We have to make sure it’s fortified with calcium, though tofu that’s made with calcium contains calcium, and legumes like those chickpeas, kidney beans, canned fish, canned salmon with the bones.

Sue Mah: (12:30)

You have to eat the bones to get the calcium. And some of those leafy greens also contain calcium. So bok choy, broccoli, rapini, arugula can all provide some calcium. Last tip: get vitamin D every day from food and possibly even supplements. So vitamin D is made through our skin when we’re exposed to the sunshine. But you know, from October to about March here in Canada, there just isn’t enough sunshine to produce vitamin D. So we need a supplement in these winter months. Examples of foods with vitamin D: fatty fish, salmon, excellent, right? Mushrooms also naturally contain some vitamin D. Margarine is fortified with vitamin D and milk also contains vitamin D and eggs. So two large eggs give you about 8% of your vitamin D for the day. And I wanted to ask you about eggs. Because I know that you’ve got Megg Farms, which is your…

Clinton Monchuk: (13:28)

Egg farm. Yeah, Monchuk Egg Farms.

Sue Mah: (13:31)

Monchuk Egg Farm with 7,000 or 8,000 hens. Yeah, tell me about that.

Clinton Monchuk: (13:37)

It’s a new venture that my brother and I got into. So we’re predominantly a grain farm in rural Saskatchewan, but we were part of a new entrant program about seven years ago where we could get into the industry and we built a brand new barn and have been producing eggs. Now this is our sixth or seventh flock now. So it’s a huge learning curve because it’s one of those things that we had a little bit of knowledge about, but not a huge amount of knowledge in. So you know, we’ve been switching things up, trying to make sure that when it gets really, really cold outside, how to put the vents on and make sure we have fresh air coming in, but still warm air from our heaters. So every day’s a little different, but it’s super interesting and it’s one of those things where I don’t think a lot of people realize how much time and effort go into making sure the birds are comfortable.

Clinton Monchuk: (14:30)

Our birds are what they call free run. So they move around in the barn and we monitor them three, four times a day. If somebody walks through the barn, it’s pretty fun actually. It’s something different. But as a result of that, I get farm fresh eggs all the time and I do eat two eggs every day along with my wife as well eats eggs every day. I’m trying to get my kids to eat more eggs, but they’re still not there yet. My daughter, she feels like no, she doesn’t need to. My, my son’s there periodically, but, and actually I need to ask you this question. So we eat eggs every day, but you indicated that it’s only roughly 8% of the vitamin D. So then if I drink a glass of milk and a couple eggs, I’m still not getting my fair share of vitamin D, am I?

Sue Mah: (15:18)

You’re falling just a little bit short with two eggs and a glass of milk, right? So it’s totally okay to take a vitamin D supplement to supplement what you’re getting from food. Absolutely. And it’s hard I think for many Canadians to get enough vitamin D. I have a little fun idea for your kids if you’re interested in getting them to have a bit more eggs. This was a recipe that I cooked up for my daughter when she was young. So you make a sunny side up egg, right? So you’ve got that beautiful egg yolk in the middle and then you get some whole grain bread toasted up slice that toast into thin strips and then arrange those thin strips of toast around the egg yolks. You’re almost making like a sun. So the sun is in the middle, the pieces of toast become the rays of the sun. And then you serve that on a platter with whatever else she likes. But it might just be a fun way, you know, have a sunshine egg today for breakfast or dinner or lunch. It might be a fun way for her and your son to get exposed to that.

Clinton Monchuk: (16:17)

I’ve become a little bit creative in what I’m doing, so I do cover a piece of toast right in egg and then fry it up as French toast. And she loves that, right? So you fry it up that way and she doesn’t care. I might try that like the sunshine she might be into something like that. I’ll see, I’ll see if I can trick her with something like that in the week to come.

Sue Mah: (16:39)

Well my daughter also loved French toast, so great way to get that egg in.

Clinton Monchuk: (16:44)

Well that’s awesome. So you gave us a lot of ideas on how to eat healthier and I think some of them are just kind of simple little tips that we can take throughout the day. And we have been talking a little bit about our kids, there’s a lot of active lifestyles, that are out there and how can we make it where we can balance the convenience factor with the health factor? Like we try to do it sometimes, but what are some good hints on trying to keep that balance right between healthy eating and making sure those kids can, you know, get out to the baseball diamond or the hockey arena in time and still have enough juice to last to the end of the third period?

Sue Mah: (17:24)

Such a great question. And you know, as a mom of two active kids, myself, I totally, totally get it. So I guess my first message is that it’s okay to use convenience foods. You know, sometimes I talk to some of the moms at the hockey rink or the baseball diamond and they’re like, oh, you know, we had to do takeout or get convenience. You know what? It’s okay, it’s better to have some nutrition than no nutrition. Let’s remove the guilt factor. And so my strategy is when you use convenience foods, what can you do? What can you add to it to make it even better, to make it even more nutritious? Okay, so for example, box of macaroni and cheese, it’s probably in every household, right? Kids love it takes less than eight minutes to cook. What can we do to make that better? Well, you can throw in some leftover chicken, some leftover beans, some leftover protein, and guess what?

Sue Mah: (18:17)

Now you’ve got protein, you’ve got some carbohydrate. What else can you do to make it better? Can you throw in some vegetables, maybe some leftover broccoli, zucchini green beans? Can you serve it with a side salad? Can you serve it with a small whole wheat bun? What can we do to make that convenience food that we rely on? Because we’re crunched for time. What can we do to make it better? So that’s another example. Frozen meatballs. We have frozen meatballs in the house. You just throw ’em in the toaster oven, 20 minutes while that’s cooking up, I’m making the whole wheat pasta some sauce with red peppers, mushrooms. So it’s totally okay to rely on convenience foods. Think of how you can take it to the next level. What can you do to make it better and more nutritious? So that’s my first tip.

Sue Mah: (19:02)

My second tip is to meal plan. When you know you’ve got a busy week, you need to plan for it. So plan your meals for the next 2, 3, 4 days for the whole week if you can. But that’s kind of tricky. So plan your meals for the next two or three days. Look in your pantry, look in your fridge, look in your freezer, see what foods you already have. Check the store flyers, check those grocery apps to see what’s on sale. And then pick out your recipes, right? Get the kids involved, go through magazines, go online, social media, internet, whatever. Pick the recipes that you want. Make your grocery list. Then go to the store and pick up the ingredients that you need. So that’s your plan. Once you have the groceries that you need, then you do the meal prep. Okay, in meal prep, there’s actually four different types of meal prep and I’m going to walk you through each of them. The first type of meal prep is called no cook meal prep. I love this.

Clinton Monchuk: (19:57)

I like that. Yeah, no cook!

Sue Mah: (20:00)

No cooking whatsoever. You know, the whole idea with meal prep is just to sort of do steps to save you time later on. So the first type of meal prep, no cook meal prep, no cooking, all you do is you prepare some ingredients ahead of time. You chop up the carrots, you dice the onions, you slice the meat, you make your marinade, you chop the tofu. That is going to give you a big head start on that busy night when you’ve got to get food on the table and the kids out the door. The second type of meal prep is single ingredient batch prep. So you take one or two ingredients and you make a big pot of it. So a big pot of brown rice, a big pot of pasta, and you plan to use it different ways throughout the week. Or you roast a whole chicken, you know, you have it for dinner one night, you use the leftovers for a sandwich the next day, or a salad.

Sue Mah: (20:51)

So that’s number two. The third type of meal prep is buffet style meal prep. And here, like think about going to a buffet, you know, it’s so good because there’s so many different choices. See, you want to sort of replicate that idea at home. So my recommendation is to batch cook one or two different types of grains, maybe one or two types of proteins, two veggies ahead of time, and then you store them separately. So let’s say you make a big batch of pasta and brown rice, those are your grains. And then you want one or two proteins. So you might want to fry up some ground beef ahead of time with the onions and the sauce. And then your other protein might be some baked salmon. And then you want at least two veggies. So you could steam some broccoli ahead of time, or maybe you could boil some frozen corn, something simple.

Sue Mah: (21:40)

So then they’re all ready to go individually and compartmentalize. And basically you just assemble it to make your meal. So, oh, I’m going to have a bit of the rice, I’m going to throw some broccoli in. I’ll have a bit of that ground beef, mix it up, add another sauce, add the broccoli, corn easy, right? So that’s the third type of meal prep. The last type of meal prep is the full meal prep where you cook everything from start to finish and then you freeze it for when you need it. So lasagnas, soups, casseroles. So don’t think that you have to do the entire meal at once. Play around and see which style or strategy of meal prep works for you.

Clinton Monchuk: (22:16)

The idea of the buffet, that’s the leftovers day in our family, where it’s check out the fridge. I’m not making anything tonight for supper. There’s a lot of good things in there. Have your pick.

Sue Mah: (22:28)

Absolutely. Just mix and match and everyone can have a slightly different meal. It’s actually kind of fun. Just pick and choose what you want and you really customize your meal.

Clinton Monchuk: (22:36)

Yes, yes. So this is a good halfway point where we are going to have the fun farm fact. Today’s fun farm fact is, did you know that 98% of all Canadian farms are family owned?

Sue Mah: (22:57)

Wow.

Clinton Monchuk: (22:59)

I think you already knew.

Sue Mah: (23:00)

I kind of already knew it, but I wanted to sound surprised. Wow, it’s incredible. And the passion of the farmers and oh, what a joy it must be to receive the farm from your family, your grandfather and your parents, and then maybe pass that down, you know, preserve the land, make the soil even better for the next generations to come.

Clinton Monchuk: (23:23)

That kind of gets into some of the progression of farms and families over the years. You can see that there’s a lot of pride that goes into, you know, what we’re doing on our own land and how we’re trying to make it better. Not only for… So I farm with my brother right now, but for his daughters one day, or my son or daughter one day if they decide to take over the farm. So it’s, it’s trying to make sure that we’re doing that right, making sure it’s viable into the future and using the different technologies that are there. So you mentioned already that your father was a chef, right? And cooking Asian cuisine. So I grew up in a Ukrainian household. The last name Monchuk is Ukrainian. Actually, I found out that we were from the Lviv area of the Ukraine a little while ago now.

Clinton Monchuk: (24:09)

I grew up as meat and potatoes, sausages, perogies, beef, mashed potatoes. I’m looking back and I, my mom claims that there were vegetables on the table and maybe I just didn’t eat them at at my time. But how do you balance that? Because I know we’re a very diverse country, a lot of different meals that are out there, but how do you balance some of that between the culture of …and again, I’ll use my example of the Ukrainian heritage with meat and potatoes versus, you know, trying to have those greens and the oranges on my plate.

Sue Mah: (24:43)

Canada is one of the most multicultural countries in the world, and it’s amazing. And I love this question because you know, as I become a more seasoned dietitian, I realize how important it is to hold onto our cultural heritage. And speaking from my own experience as a daughter of a Chinese chef, my dad still goes to the grocery store every single day to get those fresh ingredients: fresh fish, fresh vegetables. It’s so great. There’s so much meaning to food. It goes beyond fuel. There’s joy, there’s celebration, there’s symbolism, there’s comfort. And I think that’s really important. And so when you mentioned perogies, I just imagined the warmth, the coziness, the family celebrations that are associated with perogies, right? So go ahead and enjoy. And like you mentioned, maybe on the side there’s that green salad or the sweet potatoes or that orange veggie or whatever else needs to be added to supplement.

Sue Mah: (25:46)

But let’s hold on to the culture. And I remember when I was working for the government as a public health nutritionist in Brampton. So Peel Region is another diverse multicultural community. We actually created a community cookbook called Celebrate a World of Healthy Eating. So we reached out to about 15 community agencies and they submitted their cultural recipes and we put it together in a cookbook. And this was like 15, 20, maybe more than 20 years ago. So even then as a younger, more junior dietitian, I realized the value of holding onto culture in my own culture, in the Chinese culture, so many foods hold so much symbolism. So for the Chinese New Year, we always have lettuce because that represents prosperity, fish, chicken, and oranges for good luck, for prosperity, for wealth. And I was just flipping through a grocery store flyer the other day and I saw these new products that celebrate the different cultures that we have here in Canada.

Sue Mah: (26:51)

So I saw a little frozen Peking duck with pancake wrappers and I thought, I need to try that because we love Peking duck and maybe I’ll run it by my dad to see if he gives it a thumbs up or not, right? And then I saw some Portuguese salted cod with potatoes and I have a girlfriend who’s Portuguese, and this is what she makes on Christmas Day, that salted cod with potatoes. And then I saw a little kit for Italian cannolis, jerk chicken. So I love that we’re embracing the culture and let’s be adventurous and experimental. Let’s step outside of our own culture and taste the diversity of the different foods around us. I think it’s a real celebration for sure.

Clinton Monchuk: (27:32)

So it’s interesting you mentioned on New Year’s eating these different foods. My wife’s deal down in the south was that you ate black-eyed peas and hog jowl for New Year’s Eve to bring you hope and prosperity for the next year. And I always said that, of course it can’t get any worse after that. So it better be better. So she prepared it the one time for me and I tried a little bit of it and I said, Nope, not going to try it anymore.

Sue Mah: (28:00)

Oh, that’s funny.

Clinton Monchuk: (28:01)

Anyways, you’ve not only brought some really good tips to all of our listeners out here, but really expanded a lot of what we can do in our own families, in our own healthy eating and provided some really good intel on what we need to do to have healthier lives. Thanks again, Sue, for being part of the Ask a Farmer podcast.

Sue Mah: (28:22)

It’s been an absolute pleasure. Thanks Clinton.

Clinton Monchuk: (28:25)

You can follow Sue on Instagram, which is @SuemahRd and also on Twitter, TikTok and YouTube. Sign up for her free enewsletter nutritionsolutions.ca and read her blogs on Canadianfoodfocus.org. I want to thank you for taking the time to listen to our Ask A farmer podcast. We at Canadian Food Focus value the input from our listeners and ask that you share this podcast with your friends and family. Remember, this is a two-way street, so we seek your input for future segments that are of interest to you about food and farming. To do this, please click on the Ask us icon at the top of our website, canadianfoodfocus.org. While you’re there, feel free to follow our numerous social media links and sign up for our newsletter. This segment was produced and edited by Angela Larson, research and Writing by Dorothy Long and Penny Eaton. Music by Andy Elson. I’m your host Clinton Monchuk. And from all of us here at Canadian Food Focus, we wish you good health and great eats.