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Friday, May 10, 2019 7Brooklin Town Crier For more information about this feature contact the Brooklin Town Crier at 905.655.7642 Plant-Based Eating by Sheree NicholsonNorth Ward Councillor - By Steve Lee Meatless protein Every once in a while, I like to write about plant-based proteins because, as a vegan, the question I'm asked the most is, where do you get your protein. Protein is necessary to build and repair muscle. There are com- plete and incomplete proteins. Meat is a complete protein in that it contains the nine essential amino acids necessary for our diet. It's also a ready source of protein. On the other hand, more and more research is showing us that too much meat is detrimental to our health. Today's health-conscious consumers are looking for alternatives, hence the increase in vegan products in the marketplace. Finding sources It's easier than you think to get protein on a plant-based diet. The recently released Canada Food Guide recommends Canadians get most of their protein from plant-based sources. Some, such as soy, chia, and quinoa, are complete proteins, but you can also get the necessary amino acids by combining foods such as whole wheat pita and hummus, or rice and beans. Research into plant-based eating has also indicated that eating a wide variety of plant-based foods will give us all the protein we need, complete or otherwise. Most people who attend my Farm Boy Plant-Based Nutrition tours are merely interested in cutting back on their meat intake rather than giving it up entirely. However they don't want to risk not getting the protein their bodies require. If you're looking for ways to incorporate more plant-based protein into your diet, try adding hemp or chia seeds to your salads, smoothies, and cereals. Hemp seeds, also called hemp hearts, contain just over 11 grams of protein in an ounce and are low in carbs. They are also a complete protein meaning they contain all essential amino acids. Chia seeds, the food of Aztec warriors, contain slightly less but are still a complete protein. Both are virtually tasteless and contain healthy heart safe fats. Smaller meals If you do decide to give up animal products, don't worry about protein. Eating enough food, and a wide variety of foods, means you'll be okay. There are quite a few great blogs and books you can read to help guide you. You may have to eat smaller meals and more frequently as plant-based foods digest quicker than animal products. But that's about the only downside I've found. I do supplement as I take B12 and vitamin. Lately, my favorite breakfast is avocado toast. It's easy to make and fuels me on my two-hour trail runs or a morning at the office. I simply mash half an avocado and then spread it on a toasted ezekiel English muffin. Ezekiel English muffins can be found in the freezer section of most grocery stores and they contain all the amino acids, making them a complete protein. You can top your avocado toast with chopped tomatoes, sprouts or even a bit of B12 fortified nutritional yeast. Sheree's hack: Store your avocados in the refrigerator so they don't all ripen at once. Overripe avocados may be de-skinned and pitted then frozen for later use in smoothies. Big Projects on the way An update on The Committee of the Whole Meeting from Monday, May 6. There were a few big items of interest for the North Ward. 1- Council approved a large warehouse and distribution centre of around 1 million square ft. for the north west corner of Thickson and Conlin. This is a really large project and the economic development and jobs will be great for the town. I am fully behind this and hope it moves along quickly. 2 - We also approved two 18-storey senior rental buildings at Garden and Taunton in the Triovest Plaza just north of Firehouse Subs. The proponent explained it was for ac- tive seniors, young ones if you will. There will be indoor bike storage and other amenities, including four floors of underground parking. The buildings will be built accessible for seniors with wider hallways, lower light switches, shower holds, etc. There is also one meal per day included in the rental cost and amenities in the ground floor will cater to them. (hair salon, doctors office etc). We need to be able to control urban sprawl and this is a great opportunity to have more affordable options for our seniors to stay in Whitby. 3 - The urban design plan for the south west corner of Baldwin and Winchester. This was exciting and many have already seen the plans online. The development would be a mix of residential as well as a seniors residence and retail shops. The proponent has confirmed a Longo's grocery store as well as a McDonald's to be there. The development includes a pedestrian promenade through the shops as well as a parkette and green space. This will be a fantastic addition to Brooklin, bringing more retail opportunities as well as jobs to the area. 4 - You may have heard about the town hall last month on human trafficking. I've also started a website with Councillors Mulcahy and Roy. We will host more town halls and meetings as we want open lines of communication. The new website, www.whitbyfirst.ca, is now live and I invite you to check it out to keep up to date with what's hap- pening around town. Residents 55+ Invited to Seniors Fair Whitby seniors ages 55+ are invited to attend the free Seniors Active Living Fair being held on Thursday, May 16, from 10 a.m. to 3 p.m. It will take place at the Whitby Seniors' Activity Centre, 801 Brock Street South. Attendees will have the opportunity to participate in a variety of workshops dedicated to improving health and wellness. Light refreshments will be served. The event will provide seniors with access to an informative and engaging day featuring: • a nutrition seminar; • therapeutic touch treatments; • Zumba demonstration; • reflexology; • healthy cooking demonstrations; • tips for getting the most out of healthcare appointments; and, • prizes and giveaways. This year's event is supported by the Ontario Seniors' Secretariat. For more information, visit whitby. ca/calendar.